Residents of the Blue Zones live long lives. Their diet is primarily plant-based, and they all consume legumes.
It is to make this base that I have gathered the ingredients for you here!
All you need is quinoa as a base, for example, and a legume (which we prepare once a week), then add vegetables... and whatever you want (Sylvain can put all that in a tortilla with cheese, burrito-style, or he can add sour cream, restaurant-style bowls!). My dinner costs me less than $3 per meal.
A word about kombu…
Kombu softens legumes and helps reduce the side effects associated with legumes.
Legumes naturally contain antinutrients in their hulls. These can be reduced as much as possible by rinsing and soaking (you can also add cider vinegar to the soak) to eliminate some of the fermentable sugars and improve nutrient absorption. Soaking revitalizes the grains by activating the enzymes they contain.
When cooking, allow to boil for 10 minutes (to eliminate lectins for example) and skim off the foam.
Legumes contain protease inhibitors (which neutralize the enzymes responsible for breaking down food proteins). Soaking kombu helps rebalance the enzymatic action.
When cooking. It softens cellulose fibers and facilitates their digestion (by creating an environment with the ideal pH).
In addition, here are my friend Julie's tips: How to save time and ideas with legumes and the table: Cooking legumes, grains and cereals.
You just need to know and then it's simple! That's what I wanted to demonstrate here!
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