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◉ Mediterranean Diet · 102. Butter Beans Bake
I. Recommended Dietary Therapy and Reasons
Recommended dishes:烤奶油豆（Butter Beans Bake）
Recommended reasons: 烤奶油豆质地绵软，搭配番茄、洋葱、橄榄油与香草慢烤，适合在认知调整课程中作为温和饱足的植物蛋白料理。它提醒学习者，改变不需要用强硬方式推进，也可以像豆子慢慢烤软一样，在稳定热度中逐步转化。
2. Recipe and Method
Recipe (1–2 servings):
- 奶油豆或大白豆 180 g，熟制
- 番茄丁 120 g
- 2 tablespoons of chopped onion
- 1 tablespoon olive oil
- 牛至或百里香 少许
- A pinch of sea salt
- A pinch of black pepper
practice:
- 烤箱预热至 190°C。
- 锅中以橄榄油炒香洋葱，加入番茄丁。
- 放入熟奶油豆，加入香草、海盐和黑胡椒拌匀。
- 倒入烤盘，烤 20–25 分钟。
- 表面微微收汁后温热食用。
3. Small rituals for body and mind
搅拌豆子时，观察食材慢慢融合，提醒自己想法也可以被重新整理。
等待烘烤时，把一个消极标签改写成更温和的话。
食用时感受绵软口感，让身体知道改变可以慢慢来。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or a caregiver during a time of anxiety, impulsiveness, or fatigue.
- Observe changes in satiety, physical relaxation, hand impulses, and emotional stability within 30–60 minutes after consumption.
- Record whether this recipe helps you reduce the urge to peel or makes it easier for your body to return to a sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:烤奶油豆 · 地中海温和食养练习
6. Precautions
- 豆类可能引起胀气，需少量适应。
- 罐装豆需冲洗以减少盐分。
- 番茄胃酸者少量。
- 低盐者减少海盐。
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have food allergies, chronic diseases, are pregnant, are taking special medications, are on a low-salt diet, are controlling your blood sugar, or have other nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.