Nature’s Choice Ultimate Soup & Stew Mixes are convenient and will turn any average soup into a gourmet treat.

Nature’s Choice Ultimate Soup & Stew Mixes include the kind of ingredients that granny loved to add to her soups. Granny knew, by instinct, that these great ingredients belonged in any soup or stew.

Nature’s Choice Ultimate Soup & Stew Mixes add taste, fiber, and essential nutrients to your favorite soup or stew.

Nature’s Choice Ultimate Soup & Stew Mixes will help to warm and to nourish, will more than satisfy hungry tummies, and will do wonders to boost the immune system against the winter chill.

Nature’s Choice Ultimate Soup & Stew Mix includes sundried tomato pieces and vegetable stock – both of which are not included in our Superior Soup Mix.

Ingredients:

Split peas (rich in fibre / protein / thiamine (B1) / pantothenic acid (B5) / folate (B9) / Iron

Pearled barley (rich in fibre / protein / Vit B1, 2, 3, 5, 8 and 9 / iron / calcium / zinc / phospherous

Red lentils (rich in fibre / protein / thiamine (B1) / folate (B9) / iron

Spelt grain (rich in fibre / protein / vitamins / minerals / tolerable gluten

Whole wheat pasta (rich in fibre and many good-for-you components)

Sundried Tomato (rich in fibre / vitamins A and C / calcium / iron

Vegetable stock (full of wonderful flavours)

Preparation: Add this mix to your favorite soup or stew ingredients, with sufficient water for desired thickness, and simmer for at least 1 hour.

Nature’s Choice Superior Soup & Stew Mixes are convenient and will turn any average soup into a gourmet treat.

Nature’s Choice Superior Soup & Stew Mixes include the kind of ingredients that granny loved to add to her soups. Granny knew, by instinct, that these great ingredients belonged in any soup or stew.

Nature’s Choice Superior Soup & Stew Mixes add taste, fiber, and essential nutrients to your favorite soup or stew.

Nature’s Choice Superior Soup & Stew Mixes will help to warm and to nourish, will more than satisfy hungry tummies, and will do wonders to boost the immune system against the winter chill.

Nature’s Choice Superior Soup Mix includes sundried tomato pieces and vegetable stock – both of which are not included in our Superior Soup Mix.

Ingredients:

Split peas (rich in fibre / protein / thiamine (B1) / pantothenic acid (B5) / folate (B9) / Iron

Pearled barley (rich in fibre / protein / Vit B1, 2, 3, 5, 8 and 9 / iron / calcium / zinc / phospherous

Red lentils (rich in fibre / protein / thiamine (B1) / folate (B9) / iron

Whole wheat pasta (rich in fibre and many good-for-you components)

Preparation: Add this mix to your favorite soup or stew ingredients, with sufficient water for desired thickness, and simmer for at least 1 hour.

Combinations of Soya with grains will supply adequate quantities of Essential Amino Acids for all age groups. The fibre found in Soya Beans, is reported to have a considerable cholesterol- lowering effect.

More Info

Soya beans are the most widely grown and utilized legumes in the world. Once harvested, they are available commercially in many forms, including mince, chunks, burgers, whole dried beans, fresh beans, flour, milk, oil, tofu, tofu cheese and yoghurt and, of course, extracted substances.

They are also among the most researched foods. Studies over the past several decades and continuing research reveal many benefits derived from the nutrients contained in soy. The list is long, but the highlights include healthy cell growth, reduced cholesterol, blood sugar and diabetes management, healthy heart and kidney function, weight management, blood pressure control, relief of menopause symptoms and prevention of bone mass.

Soy is an abundant source of high-quality protein, especially tryptophan, an essential amino acid important for growth. It also contains chemical compounds known as isoflavones, which are believed to reduce the amount of cholesterol the liver produces, as well as high levels of essential fatty acids, especially omega-3. Soy contains vitamin B2 (riboflavin) and minerals molybdenum, manganese, iron, phosphorus, magnesium, copper and potassium. In unprocessed form especially it is rich in fibre, and it has no cholesterol or saturated fats.

Description and Origin

The soya bean is the most widely grown and utilized legume in the world. It is also one of the most researched and most controversial. Some believe it’s a miracle food, others think its popularity is due to active marketing by profiteers.

Soybeans grow in pods yielding edible green, yellow, brown or black seeds. Once harvested, it is available commercially in many forms, including mince, chunks, burgers, whole dried beans, fresh beans, flour, milk, baby formula, oil, tofu, tofu cheese and yoghurt and, of course, extracted substances.

Nutritional Content of Soy

Soy is probably best known as a source of high-quality protein. Just one cup of soybeans provides just over 57% of the recommended daily allowance of protein, especially tryptophan, an essential amino acid needed for growth. It is particularly popular as a substitute for meat since it provides the protein without the cholesterol and the saturated fats. However, there is more to soy than just protein.

Soy foods contain chemical compounds known as isoflavones, which are believed to reduce the amount of cholesterol the liver produces. It also offers high levels of essential fatty acids, especially omega-3. It contains vitamin B2 (riboflavin) and minerals molybdenum, manganese, iron, phosphorus, magnesium, copper and potassium. In unprocessed form especially it is rich in fibre.

Soya Beans and Longevity

Click here to read Jean Carper’s article

Soya Beans and Health

Many believe that the long-standing use of soybeans as a staple in the Asian diet may account for the low prevalence of heart disease in Asian countries. One important reason for this is the presence of omega-3 fatty acids. According to a study done in Atlanta, Boston and Mexico and published in April 2005, omega-3 fatty acids improve heart function by improving heart rate variability and thus reducing the risk of arrhythmia. Studies also show that these fatty acids further improve heart function by reducing the stickiness of blood platelets, thus preventing the formation of blood clots, the prime culprits in heart attacks and strokes.

Another important ingredient in soy is the chemical compound known as isoflavones, specifically genistein, which produces fewer and smaller fat cells and thus makes it possible to stay lean.

Many studies have accumulated a strong body of evidence showing that soy protein may lower LDL cholesterol. One study involving middle-aged Scottish men found that, after just five weeks, there was a significant drop in their total blood cholesterol levels, while their HDL (good) cholesterol levels were significantly higher. Although soy appears to have a significant effect only in people with high levels of cholesterol, the overall verdict has to be in favour of soy regardless of whether your cholesterol is high or low, since soy protein doesn’t have the effect of raising bad cholesterol as protein from animal sources tends to have.

The Scottish study also showed significant reductions in both diastolic and systolic blood pressure.

Studies published in 2004 indicated that soy isoflavones combined with the body’s own estrogen may increase bone mass and reduce cholesterol in women. One researcher concludes from these results that women who consume soy regularly before menopause could possibly enjoy better health after menopause. Other studies have also shown that women who eat soy foods report a significant reduction in the number of hot flushes they experience.

Soy foods may also be beneficial for several diabetes-related conditions. They may be good for people suffering from type 2 diabetes by preventing high blood sugar levels and keeping blood sugar levels under control. Soy protein can help protect diabetics’ hearts and kidneys from damage caused by diabetes.

The fibre in whole or minimally processed soy foods is good for several things. It helps reduce the absorption of fat and cholesterol. It has been shown to bind cancer-causing toxins and remove them from the body, thus preventing damage to the colon. It may also reduce the symptoms of diarrhea and constipation in people who suffer from irritable bowel syndrome.

Here’s another little bonus. It is believed that just 5 grams of soy protein a day may help strengthen brittle nails.

It is important to note that whole soybeans in the diet are far more effective than processed soy foods since they contain more of the beneficial compounds. For example, research published in 2003 suggested that while a diet rich in whole soy foods may be cardioprotective, soy isoflavones by themselves do not produce a significant effect.

Soya Beans and Infertility

Some experts advise women to avoid soy foods if they are trying to conceive. The plant estrogens in soybeans, known as phytoestrogens, compete with a woman’s natural estrogen and can throw off her ovulation cycle. Opinion is divided when it comes to actual links between soy and infertility. One study, published in 2004, suggested that there may be a link between soy foods and declining sperm counts as well as other fertility problems. Another study, which appeared almost simultaneously, reported that no such effects were observed. The predominant opinion among researchers is that fears of infertility are unfounded.

How to Use Soya Beans

There are many ways to enjoy soy foods. You can cook whole soybeans that have been soaked overnight. You can eat edamame (fresh soybeans), which is a popular snack. You may enjoy tofu, a smooth, creamy textured soybean curd. Tofu has no flavour of its own but you can add flavour according to your taste. Tofu also absorbs the flavour of whatever other foods it’s combined with. It can be used in stews, casseroles and stir fries, or added to or substituted for scrambled eggs. It can also be eaten on its own – baked, boiled or fried with salt and your preferred flavouring. You may like a soy smoothie – tofu blended with fresh fruits and soy milk.

Soy is used commercially as an additive or even a principal ingredient in many breakfast cereals.

The uses of soy in meat substitutes are almost too numerous to mention – burgers, sausages, minced meat, meat chunks, and so on – and many regular processed meat products are also enriched with soy protein. Remember, however, our earlier caution – whole foods are always better than processed foods, and this rule also applies to soy.

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Sources Consulted

• http://www.guardian.co.uk/medicine/story/0,11381,1345541,00.html
• http://www.mercola.com/2001/apr/7/sardi_soy.htm
• http://www.sciencedaily.com/releases/2004/10/041020094240.htm
• http://tuberose.com/Soy.html
• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=79
• The Doctor’s Book of Food Remedies, by Selene Yeager and the Editors of Prevention Health BooksTM, 1998, Rodale Inc.
• The Doctor’s Book of Home Remedies, by the Editors of Prevention Health BooksTM, 2002, Rodale Inc.

Sprouts should be allowed to grow for at least 3 to 4 days, for the nutrient availability increases with time and after 72 hrs of sprouting, the true digestibility of the Protein will be improved. Ask your Nature’s Choice stockist for a handout on Sprouting.

Nutritional Content

Mung beans are an important source of protein. In fact, being a legume, the mung bean supplies a higher proportion of protein than any other plant food can. When mung beans are combined with cereals, the result is a complete protein. Mung beans are also rich in lysine. Sprouted mung beans contain vitamin C that is not found in the bean.

In addition, mung beans supply substantial amounts of folate (625 mcg or 324% of the recommended daily allowance in one cup or about 207 grams), iron (78% of the RDA), zinc (37%), potassium (74%), magnesium (98%), copper (97%), manganese (107%), phosphorus (76%), and thiamin (86%). Mung beans are also rich in fibre – just one cup of uncooked beans supplies 34 grams or 135% of the RDA. In addition, they are low in saturated fat and low in sodium, and they contain zero cholesterol.

The nutritional composition of mung beans is as follows:

More Info

The mung bean may be one of the smallest in the entire legume family, but it packs a lot of punch. It is especially popular in Asian countries, having been eaten as food there for hundreds and even thousands of years, but it is gaining popularity even in Western countries. Although in the West mung beans are probably most commonly consumed in the form of bean sprouts or Indian dhal curry, they are quite versatile. Flour made from it is used to make noodles, breads and biscuits. The beans make good soups, stews, curries and stir fries. In Asian countries especially they are even used in confectionery.

Mung beans are nutritious. They are rich in protein, vitamin C, folic acid, iron, zinc, potassium, magnesium, copper, manganese, phosphorus and thiamin. They are also rich in fibre yet low in saturated fat and low in sodium, and they contain zero cholesterol.

Because they are so nutrient dense, mung beans offer a host of health benefits for the immune system, the metabolism, the heart and indeed every other organ of the body, cell growth, protection against free radicals and diseases like cancer and diabetes.

Description and Origin

The mung bean (vignia aureus) is native to India, where it still forms an important part of the human diet. It is also cultivated in other warm regions, such as Indonesia, China, the Philippines (where it is known as mongo) and parts of the United States. The bean is small and cylindrical. The colour of the skin can be bright or dark green, red, brown or yellow. Mung beans can be split or ground, and can be used peeled or whole. They are sweet, soft and easy to digest. Being part of the legume family, they have all the general characteristics of legumes.

Using Mung Beans

Mung beans can be sprouted, cooked or ground to make flour. In some Asian countries, such as the Philippines, it is made into a paste, sweetened and used as a filling in pastries, and in some countries it is even made into ice cream and ice lollipops. A traditional Indian dish that is also very popular in Western countries is dhal. These beans also make good soups, stews and curries. The flour made from mung beans can be used to make noodles, breads and biscuits. Sprouted mung beans (usually just known as bean sprouts) can be stir fried and added to a meal as a vegetable or used as a filling in spring rolls.

One expert suggests certain mild processing techniques that actually improve the quality of the mung bean. For example, mung beans contain enzyme suppressants, indigestible carbohydrate varieties and substances that interfere with ion absorption. Soaking, cooking and sprouting reduce the concentrations of these suppressants. Sprouting in particular results in a highly beneficial food, since it reduces the quantities of raffinose, phytic acid and tannin while increasing the quantities of glucose, galactose, sucrose, folic acid, vitamin C and inorganic phosphorus.

Health Benefits

Mung beans boast several of the important B complex vitamins. The star vitamin, as we have seen above, is folate. This B vitamin helps to lower the risk of heart disease, fights birth defects, contributes to normal cell growth, assists in the metabolism of proteins and is essential for the formation of red blood cells and for healing processes in the body. Another important B vitamin is thiamin, which the body needs to help ensure proper functioning of the nervous system. Thiamin is also important for releasing energy from carbohydrates.

Manganese is a trace mineral. In other words, it occurs in small quantities, but the body also only requires small quantities of it. Manganese is a key nutrient for energy production and antioxidant defenses. It is also essential for the metabolism of carbohydrates, fats and proteins, and is even believed to help nourish the brain and nerves.

Magnesium, nature’s own tranquilizer, helps the veins and arteries in the body to relax. This action lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, a lack of magnesium promotes free radical injury to the heart. Experts therefore recommend magnesium-rich foods such as mung beans and other legumes for a healthy heart.

The body needs copper in order to be able to absorb iron. Copper is also involved in the metabolism of protein and is an essential partner in the healing processes in the body.

Iron is known to build resistance to stress and disease and is essential for the formation of hemoglobin, which carries oxygen from the lungs to every cell of the body. Boosting iron supplies with beans and other legumes is a good idea generally, but it is particularly good for menstruating women, who are more at risk of suffering from iron deficiency. A major additional benefit is that, unlike red meat, another source of iron, mung beans and other legumes are low in calories and virtually fat-free. Iron is also part of key enzyme systems for energy production and metabolism. Pregnant women and lactating mothers require more iron than usual, and so do growing children and adolescents.

Phosphorus may be considered calcium’s working buddy. The two need each other in order to be effective. Phosphorus is also needed for building healthy teeth and bones.

Potassium is important for maintaining the acid-alkaline balance in the blood and essential for muscle contraction and a normal heart beat. Studies have shown that it helps control blood pressure and keep it at a normal level.

Zinc is a well-known immune system booster and is believed to be helpful in combating male infertility. Studies published in the American Journal of Clinical Nutrition (September 2004) have also shown that there is a correlation between a low consumption of zinc and osteoporosis of the hip and spine. Zinc further aids healing processes in the body, growth and tissue repair.

Like all legumes, mung beans are an exceptionally rich source of fibre, better than fruits and vegetables, and better even than whole grains. The soluble fibre in mung beans captures cholesterol in the intestines, keeps it out of the blood stream and carries it out of the body, making mung beans one of the best foods for lowering cholesterol. Add to this the low to negligible proportions of fat, sodium and cholesterol, and you have the ideal food for helping to reduce risk for such conditions as heart disease, cancer, digestive tract disorders, overweight and obesity, and diabetes and other blood sugar disorders.

General Hints and Cautions

¤ Mung beans should be washed well to remove impurities.

¤ Because of their small size, mung beans don’t take nearly as long to cook or soak as other beans do – they can in fact be cooked without soaking; they also don’t produce as much flatulence.

¤ The protein in mung beans is incomplete, but the lacking amino acids can be supplied by eating the beans together with whole grains such as rice or, in the case of non-vegetarians, with animal protein such as chicken, fish, cheese or yoghurt.

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Sources Consulted

• http://www.answers.com/topic/mung-bean
• http://www.asiafood.org/glossary_1.cfm?alpha=M&wordid=2731&startno=27&endno=51
• http://www.liferesearchuniversal.com/minerals.html
• http://www.mezediet.com/2005/07/mung_beans.html
• http://www.nutritiondata.com/facts-B00001-01c2188.html
• http://www.wholehealthmd.com/refshelf/foods_view/1,1523,169,00.html
• Diet & Health – New Scientific Perspectives, by Walter Veith, Ph.D., Southern Publishing Association
• The Doctor’s Book of Food Remedies, by Selene Yeager and the Editors of Prevention Health BooksTM, 1998, Rodale Inc.
• The Doctor’s Book of Home Remedies, by the Editors of Prevention Health BooksTM, 2002, Rodale Inc.

Lentil Soup:  500g Lentils, 2 fresh carrots – cubed, 1 medium onion – diced, 1 stalk celery, 2-3 Tbsps olive oil, salt. Wash Lentils and cover with water. Soak 1 1/2 hours. Add all the vegetables and salt to soaked Lentils and simmer till tender. Lastly add the oil. Soup may be thinned if desired.

Beans are highly recommended for keeping cholesterol and blood-fat levels in check and for improving the overall health status of the cardiovascular system’, (Diet and Health, Walter J. Veith, p.154).

SPLIT PEAS are rich in protein and water-soluble fibre. Always soak dried legumes for 12 hrs prior to cooking, as this will remove some of the tannin and activate the enzymes.

PEA SOUP: Soak 500g Split Peas overnight. Rinse and cook with fresh water for 1hr together with 3 diced carrots, 2 chopped onions, diced celery and 1 tsp sage. When soft and creamy add 1 1/2 tsps celery salt and 1 tbsp cold-processed olive oil or cream. Add garlic if desired.

TO SPROUT:  Soak in water overnight. Place in a clean, empty jar or bottle. Cover the top with muslin and secure with an elastic band. Rinse and drain well twice daily. Use when sprout is 1 to 2.5cm long (3-5 days). Special Seed Sprouters are available from Health Stores.

TO SPROUT:  Soak in water overnight. Place in a clean, empty jar or bottle. Cover the top with muslin and secure with an elastic band. Rinse and drain well twice daily. Use when sprout is 1 to 2.5cm long (3-5 days). Special Seed Sprouters are available from Health Stores.

Always soak dried beans for 12 hours in a non-metal container before cooking them. Cooking time will depend on the age of the bean and the cultivar used. Because of their long cooking time, only mix in salt and other vegetables when the beans begin to soften.