Dinner: Soybean sprouts bibimbap (kongnamulbap: 콩나물밥)

http://www.maangchi.com/recipe/kongnamulbap Ingredients (for 2-3 servings): Soybean sprouts (16 oz: 453 grams), rice, ground beef, egg, soy sauce, green onions, garlic, green chili pepper (optional), sesame seeds, sesame oil, onion, and honey (or sugar), and eggs. *tip: If you're a vegetarian, replace the beef with shiitake mushrooms. Soak 3-4 dried shiitake mushrooms in water until they become soft, then chop them up and season. Directions: Preparation and cooking time: 50 minutes to 1 hour. Let's start by making rice! Add 1 cup of short grain rice to a heavy bottomed pot. Rinse in cold water and drain. Scrub the wet rice by hand about for about 10 seconds. Rinse and drain. Scrub, rinse and drain 3-4 times, until the water becomes clear. Tilt the pot and pour out as much water as you can. The rice should still be wet. Add 1 cup of water to the rice, close the lid, and let it soak at least 30 minutes with the lid closed. Next, soybean sprouts! Take the soybean sprouts out of the package and put them in large bowl with water. Rinse and drain a couple of times to clean thoroughly. Pick out some brownish rotten beans. Drain and set aside. Season ground beef (or chopped shiitake mushrooms) Prepare about ½ cup ground beef (4 ounces: 113 grams) and put it in a bowl. Add 1 ts soy sauce, a pinch of ground black pepper, 1 ts sesame oil. Mix well with a spoon and set aside. Make sauce Combine all these ingredients in a bowl and mix well: 1/3 cup soy sauce, 2 cloves of minced garlic, 1 stalk of chopped green onion, 2 ts hot pepper flakes, 1 ts honey, 1 tbs chopped onion, 1 tbs chopped green chili pepper, and 1 tbs roasted sesame seeds. Cook 2 eggs sunny-side up and set aside. If you serve 3 people, prepare 3 sunny-side up eggs. After the rice has soaked for 30 minutes, add the soybean sprouts and the seasoned ground beef over top. Close the lid and bring to a boil over medium high heat for 10 minutes. After boiling, turn it over with a rice scoop and mix all the ingredients well. Lower the heat and simmer for another 10 minutes with the lid closed. Transfer it to a serving bowl and place the sunny side egg on top. Garnish with radish sprouts (muwoo soon). Serve with the sauce and sesame oil on the side so that people can adjust the dish to their personal taste.

This recipe includes superfoods such as:

Sesame Seeds, Honey

Health benefits of Soybean sprouts bibimbap (kongnamulbap: 콩나물밥)

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

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Instructions

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