Eat For Life Roodepoort

Sarcopenia is defined by loss of muscle mass, loss of muscle function or strength and an increase in body fat. This usually occurs from 30 years of age.
The causes of sarcopenia are diverse, including poor intake of nutritional food, less activity, decrease in muscle building hormones, obesity and increase burden of diseases with aging.
The gold standard for preventing and minimising sarcopenia is exercise and healthy nutrition. The benefit will not only be on sarcopenia prevention but on other inflammatory related conditions.
So be active and do not forget your green leafy vegetables.

Dried beans are packed with protein, carbohydrates, vitamins and minerals, and are low in fat. One half cup of cooked dry beans contains approximately 115 calories and provides 8 grams of protein. In addition to macronutrients, vitamins and minerals, dry beans contain several types of phytochemicals. They are rich in lignans, which may play a role in preventing osteoporosis, heart disease, and certain cancers. Although dry beans differ significantly in flavor, size, color, and shape, their nutritional composition is almost similar.

You can now proceed and experiment with this tasty South African recipe.

SAMP AND BEANS (UMNGQUSHO OR ISITAMBU) RECIPE

Ingredients

* 500g (two cups) samp (substitute: hominy) – rinsed and soaked overnight

* 500g (two cups) sugar beans (substitute: black eyed peas) – rinsed and soaked overnight

* salt to taste

* oil (canola or olive)

* 1 onion

* 1- 2 tsp curry powder (Season to your liking)

* 2 cloves garlic, crushed (optional)

* 1-2 tomatoes

* 1 vegetable stock cube (You can try other spices and herbs if you are diagnosed with high blood pressure). Healthy spices and herbs include but not limited to cinnamon, bay leaf, oregano, black or white pepper, ginger, garlic, coriander)

* 2 potatoes

Directions

1. Mix the samp and beans together and soak overnight.

2. Drain the water after soaking and place the samp and bean mix in a large pot. Add 5-6 cups of water and allow to simmer (cooking at a very low heat) slowly, allowing most of the water to evaporate. Cook until the samp and the beans start to get soft. If not soft enough, add more water. Season with salt to taste. m

3. While the samp and beans cook, sauté the onion in a little oil until translucent. Add the garlic and curry powder. Allow to cook for a 1 -2 minutes to get flavor out. Add the tomato,

vegetable stock, ½ cup of water, and potatoes. Allow to simmer until potatoes are slightly soft.

4. Drain the slightly soft samp and beans and add to the mixture. Allow to cook slowly until the potatoes, samp and beans are soft.

5. The recipe serves approximately 10 persons.