This quick and easy no-cook recipe supports gut health by feeding beneficial bacteria, helps stabilize blood sugar through its fiber-protein balance, and promotes steady energy without spikes. It also helps reduce inflammation and oxidative stress, while healthy fats and fiber work together to keep you full and support metabolic health. 這款快而簡單又不用煮的食譜透過滋養有益菌叢來維持腸道健康, 憑藉其纖維與蛋白質的均衡搭配, 有助於穩定血糖水平; 並能提供持續且平穩的能量供應, 避免能量水平出現劇烈波動。此外, 有助於減輕發炎和氧化壓力, 而健康的脂肪與膳食纖維協同作用, 既能帶來持久的飽足感, 又能促進代謝健康。
Black Beans and Corn Pitas 黑豆玉米皮塔餅
Ingredients (4 servings):
- 16 oz low-sodium black beans (drained and rinsed)
- 2/3 cups organic corn kernels
- 4 cups organic tomatoes
- 2 whole medium avocados, diced
- 4 cloves garlic, minced
- 1 tsp parsley
- 1/4 tsp cayenne pepper
- 3 tbs lemon juice
- 2 medium whole wheat pita breads (4 pita pockets)
Directions:
- In a bowl, combine black beans, corn, tomatoes, avocado, garlic, parsley, cayenne pepper, and lemon juice.
- Mix gently until well combined, then taste and adjust seasoning if needed.
- Warm the pita breads, cut into pockets, and fill with the mixture to serve.
食材 (4人份):
- 16盎司低鈉黑豆 (瀝乾並沖洗)
- 2/3 杯有機玉米粒
- 4杯有機番茄
- 2個中等大小的牛油果, 切丁
- 4瓣大蒜, 切末
- 1茶匙歐芹
- 1/4茶匙卡宴辣椒粉
- 3大匙檸檬汁
- 2個中等大小的全麥皮塔餅 (可切成4個皮塔口袋)
作法：
- 取一碗, 將黑豆, 玉米, 番茄, 牛油果, 大蒜, 歐芹, 卡宴辣椒粉和檸檬汁混合在一起。
- 輕輕攪拌至混合均勻, 隨後嘗味, 如有需要可調整調味料。
- 將皮塔餅加熱, 切開形成口袋狀, 填入混合餡料即可享用。