Kripalu Recipe: Guacamole and Refried Beans

Posted on August 2nd, 2013 by in Kripalu Kitchen

Avocado1Avocados—Not All Fat Is Bad

It’s hard to imagine a combination of Kripalu recipes that offers more benefits for the cardiovascular system than this guacamole and the refried beans below. Both avocados and beans are incredible at lowering blood lipids (cholesterol), blood pressure, and blood sugar. Avocados are high in monounsaturated fats and plant sterols, both of which can significantly reduce cholesterol production. They are also very high in potassium, useful in treating high blood pressure or hypertension.

Beans and the Body

As I mentioned above, the beans in this recipe are great for lowering cholesterol, blood pressure, and blood sugar due to their high soluble-fiber content. Soluble fiber helps lower cholesterol because it binds bile acids and prevents them from being absorbed in the large intestine. When bile acids are lost in elimination, the body can’t recycle them, and the production of replacement bile requires significant cholesterol, helping to lower the body’s total cholesterol level. In addition, beans are also a great source of minerals and electrolytes, and their high calcium, magnesium, and potassium content make them useful in lowering blood pressure.

Guacamole

Makes about 1½ cups.

3 ripe avocados
1 tablespoons extra-virgin olive oil
1–2 teaspoons fresh chopped garlic
1 tablespoon lemon juice
½ teaspoon salt
Fresh cilantro to taste

Make sure avocados are ripe. If they are rock hard, do not cut into them; once the skin has been broken, they will not continue to ripen. Open ripe avocados and remove pulp, discarding seed and skin. With a hand masher or fork, mash the avocado with remaining ingredients. Adjust flavor to your liking—some folks like more or less lemon and more or less garlic. Best if eaten immediately.

Refried Beans

Makes about 3 cups.

1 cup pinto beans
1 tablespoon olive oil
1 clove garlic
1 teaspoon cumin
1 teaspoon coriander
½ teaspoon paprika
½ teaspoon chili powder
Pinch of cayenne and/or chili flakes
1 tablespoon sea salt

Rinse pinto beans and soak for at least four hours (preferably overnight) in 3 cups of water. After soaking time, drain water and place in pot with 3 cups of fresh water. Add oil, garlic, and spices (not including salt) to water. Bring to a boil, then turn down to a simmer. Let simmer until beans begin to break up. Add salt and continue to simmer. If too much of the water cooks off, gradually add just enough water to cover beans. When beans are really soft, use a potato masher to mash beans, adjust seasoning to your taste, and enjoy. Great served hot or cold.

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