NYP Brooklyn Methodist

Winter 2017

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G A R L I C F O R T H E W I N To roast garlic, peel off the outer layers of the bulb, leaving the skin of the cloves intact. Cut 1/2 inch off the top of the cloves. Place on aluminum foil and lightly drizzle with olive oil before baking it at 350 degrees for about two hours. Add the prepared garlic to your favorite dips—it is delicious in hummus or paired with Greek yogurt and spinach—or try it in whole grain pasta dishes and hearty winter stews. RED BEANS WITH ROASTED GARLIC 1 2 3 Are you looking for a hearty, nutritionally balanced comfort food dish that leaves you feeling full? Pair these simple ingredients: dopamine-boosting kidney beans, whole-grain brown rice to energize your body, avocado to provide a creamy texture and garlic to add flavor as well as nutrients. Ingredients 1 cup uncooked brown rice 1½ cups water 2 teaspoons vegetable oil 2 cloves garlic, roasted then peeled (See "Garlic for the Win.") 1 small yellow onion, chopped 1 bell pepper, cored, seeded and chopped 2 tablespoons water 1 fresh tomato, coarsely chopped ¼ teaspoon salt teaspoon ground cumin 31 ounces of cooked red kidney beans, drained and rinsed (no salt added) 1 avocado, peeled, pitted and chopped 2 tablespoons fresh cilantro, chopped (optional) 1 tablespoon Greek yogurt (optional) serving of dark chocolate containing at least 70 percent cacao. Fruits like bananas, blueberries and strawberries, and folate-rich vegetables—including broccoli, cauliflower, black beans, kidney beans and lentils—provide antioxidants that help the immune system defend the body from disease. These foods also stimulate the production of dopamine, a feel-good neurotransmitter that is responsible for an elevated mood after exercising. Tea can be a great source of relaxation during peaks of stress. Chamomile and mint teas can help you relax. If you want to make tea without a tea bag, try grating ginger and adding a lemon or orange wedge and a 1/2 teaspoon of honey to a cup of hot water, says Ms. Doran. Sunflower seeds, pumpkin seeds, cashews, pecans and Brazil nuts are rich in magnesium, a mineral that helps muscles to relax. When these foods are not an option, search your refrigerator or store aisle for something unprocessed: fruits, vegetables, whole grains or protein-rich foods (think Greek yogurt—a six-ounce serving can provide up to 20 grams of protein). This recipe has been approved by the Depar tment of Food and Nutrition Services at New York Methodist Hospital. Directions Place the rice and water in an uncovered pot on the stove and bring to a boil. Simmer the rice on low and cook for up to 45 minutes, or until tender. While the rice cooks, place a large skillet over medium heat on the stove. Introduce oil to the pan before adding garlic, onion, bell pepper and two tablespoons of water. Cook these vegetables for about ten minutes, until they are tender. Add remaining ingredients except the avocado and cilantro, cooking for approximately 30 minutes or until beans soften. Place the rice in bowls, spoon the bean mixture on top and garnish with avocado, cilantro and Greek yogurt. Nutrition Facts Servings: 4 Calories: 444 Total fat: 10g Cholesterol: 0g Carbohydrates: 77g Sugars: 8g Protein: 17g Dietary fiber: 18g Sodium: 420mg Potassium: 1,018mg P H Y S I C I A N RE F E R R A L / / 718 . 49 9. C A RE 23

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