If you don't know what to have for dinner tonight ...

The combination of spices makes this hearty and nutritious vegetarian meal unusual and especially good for the cold winter months. It is very easy to prepare and needs minimal attention while cooking.

Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minutes

Ingredients:

• 1 medium onion, chopped
• 4 medium cloves garlic, chopped
• 1 TBS fresh ginger, chopped
• 1 medium carrot, sliced thin
• 1 medium green bell pepper, cut in 1 inch squares
• 2 cups sweet potatoes, cut in 1 inch cubes
• 2 cups crimini mushrooms, sliced medium thick
• ½ tsp cinnamon
• 1 tsp red chili powder
• 1 tsp paprika
• 1 TBS tomato paste
• 2 cups + 1 TBS vegetable broth
• 15 oz can kidney beans, drained
• salt & black pepper to taste

Directions:

1. Chop garlic and onions and let sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a medium to large soup or braising pot. Healthy Saute onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
3. Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
   Serves 4
   

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In-Depth Nutritional Profile for Braised Kidney Beans & Sweet Potato

Daily Food Tip

Since flaxseeds contain cyanogenic compounds that break down into isothiocyanates, which are considered goitrogenic, should I not consume them if I have hypothyroid?

First, we would like to remind you that isothiocyanates are fairly common naturally occurring compounds in food that have been found to be protective against chemically produced cancers in laboratory animals. They're generally considered health supportive, not health damaging.

It is true that there are three cyanogenic glycosides that have been clearly identified in flaxseed: linamarin, linustatin, and neolinustatin. (Cyanogenic glycosides are glucose-containing compounds that are capable of releasing a special chemical group, called a cyanide group, once the glucose has been removed from their structure). However, the most recent study we've seen-involving human subjects and reported in 2006 in the journal Nutrition and Cancer-showed no problematic impact of food isothiocyanates on thyroid function. (This study used a food extract more concentrated in isothiocyanates than flaxseed, namely, broccoli sprout extract).

The amount of flaxseeds found in our website site recipes, and the amount used in preparation of baked goods and other similar products, is relatively small. An entire tablespoon of flaxseeds weighs about 10 grams, and in this 10-gram amount of flaxseeds, there is a relatively small amount of cyanogenic glycosides that form a relatively small amount of isothiocyanates. While we would not expect this very limited amount of isothiocyanates to be a problem in most meal plans-even meal plans designed to provide excellent nutrition in the face of thyroid problems-that question is really a clinical and medical question that you will need to take up with your primary care physician. We'd also encourage you to consider sitting down with a nutritionist who can help you go over your overall diet plan and sort out the pros and cons of flaxseeds as it relates to your overall nutrient intake.