Masters of Health Magazine April 2019 - Page 33

Tips for cooking dried chickpeas:

Before washing, remove small stones, debris, or damaged beans. Place in a strainer and wash well.

Presoak for at least 4 hours to shorten cooking time by 25%, and make them easier to digest. Remove floating skins and rinse well before cooking.

Add 2-3 cups of water per cup of chickpeas when cooking.

Or, boil the beans for two minutes, remove from heat, cover, and allow to stand for two hours.

Scientifically known as Coriandrum sativum L, coriander leaves are called cilantro in America and some parts of Europe. When it comes to antioxidant value, cilantro is one of the super herbs. Its deep green leaves are rich in antioxidants (ORAC rating of 5,141), polyphenolic flavonoids (quercetin, kaempferol, rhametin, epigenin), essential oils, vitamins, and dietary fiber. These nutrients help balance cholesterol HDL and LDL levels, heart rate, and blood pressure.

Cilantro’s high amount of vitamin K plays a role in building bone mass and limiting neuronal damage in the brain. Its high vitamin A and flavonoids/carotenes help maintain healthy mucus membranes, lungs, skin, and vision. Cilantro is also a good source of vitamins B, C, and minerals, such as potassium, calcium, manganese, magnesium, and iron.

Cilantro has eleven components of essential oils and six types of acids, including ascorbic acid (vitamin C). Its anti-inflammatory essential oil component Cineole, is also anti-rheumatic and anti-arthritic, which helps to relieve arthritis. Cilantro’s essential oil citronellol is an excellent antiseptic and antimicrobial, which helps alleviate mouth ulcers and bad breath.

Its anti-inflammatory properties alleviate kidney swelling due to kidney malfunction or anemia. These nutrients and properties also promote urination and the release of excess body fluid, which in turn reduces puffiness and swelling.

Cilantros anti-histamine properties help relieve allergies and hay fever (rhinitis). Internally, it can ward of anaphylaxis, hives, and swellings of the throat and glands.

Its high levels of dodecenal, is twice as powerful an antibiotic as the leading treatment for salmonella-based illnesses. (Dr. Isao Kubo, U of CA, Berkeley).

Cilantro has disinfectant, detoxifying, antiseptic, anti-fungal, antioxidant properties that can also help clear up skin disorders such as eczema, dryness, and fungal infection. Its oil has been patented for its anti-inflammatory and anti-microbial properties.

In addition, cilantro/coriander leaves help to:

Reduce oxidative stress

Provide protection from cardiovascular disease with its rich amount of vitamin K

Remedy stomach issues like digestion, cramps, or bloating

Contribute to vision health and protects against macular degeneration

Relieve symptoms from PMS discomfort

Provide a good amount of natural iron, helping to prevent anemia

Lower blood pressure

Cleans and nourish with all its nutrients