Beans, Greens and Fruity Things

Often when we hear the word beans we think of flatulence (a.k.a. gas). It’s true that some people do experience intestinal intolerance when consuming beans. But, the benefits of eating beans far outweigh this minor discomfort.

However, we can mitigate the severity of the experience by maintaining a well-balanced lifestyle. Which includes healthy eating, regular exercise, restorative sleep, and staying hydrated by drinking plenty of water.

As long as you do not have a health-related condition that will preclude you from eating beans, then consider adding this heart-healthy, high protein, complex carbohydrate, folate, and iron packed food to your diet.

Black Bean Tortilla Soup (Serves 4)

1 Tbs. olive oil

2 tsp. minced garlic

½ tsp. ground cumin

½ tsp. chili powder

2 cans (14.5 ounces each) diced tomatoes in juice

2 cans (15.5 ounces each) black beans, rinsed and drained

2 cups vegetable broth

1 package (10 ounces) frozen corn kernels (do not thaw)

1 cup water

Salt and Pepper to taste

1 cup crumbled tortilla chips, plus more for serving (optional)

1 Tbs. fresh lime juice, plus lime wedges for serving.

1. In a large saucepan, heat olive oil over medium. Add garlic, cumin, and chili powder and cook, stirring until fragrant, about 1 minute. Add tomatoes (with their juice), beans, broth, corn, and the water; season with salt and pepper.

2. Bring soup to a boil; reduce to a simmer. Add tortilla chips; cook until softened, about 2 minutes. Remove from heat; stir in lime juice, and season with salt and pepper.

Dr. Michael Greger in his book, How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease writes, “Eating greens nearly every day may be one of the most powerful steps you can take to prolong your life. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.” (p. 312) So, become a mean, greens, eating machine!

Sautéed Greens with Onions (Serves 4)

1 Tbs. plus 2 tsp. olive oil

1 small yellow onion, thinly sliced

Salt

Freshly ground black pepper

¼ cup vegetable broth

1 ½ lbs. Swiss Chard (1 large or 2 medium bunches), stemmed, leaves torn into large pieces (substitute other greens if you prefer)

1. Heat the 2 teaspoons olive oil in a large skillet over medium-high heat. Add the onion and season with salt and pepper. Cook, stirring occasionally, until the onion is browned, 8 to 10 minutes. Add the stock, reduce the heat to medium-low, and simmer for 6 minutes.

2. Transfer the onion to a bowl and return the skillet to medium-high heat. Add the 1 tablespoon olive oil; then add the Swiss chard. Season lightly with salt and pepper and cook, tossing, for 2 to 3 minutes. Return the onion to the skillet, toss to combine, and serve.

Picture for a minute a giant bowl of fresh fruit such as: berries, citrus, melons, and stone fruit. What a luscious imagining? The mere thought of fragrant, fresh, juicy, succulent fruit causes our salivary glands to activate.

Fruits are an excellent source of vitamins, minerals, and heart-healthy antioxidants. In fact, some research shows that eating certain fruit can even help lower blood pressure. Dr. Oz in Food Can Fix It: The Superfood Switch to Fight Fat, Defy Aging, and Eat Your Way Healthy explains, “fiber in fruit slows the absorption of sugar, and that’s a good thing because it prevents that sudden spill of glucose into your bloodstream.” (p. 43)

Spicy Apple Snack (Serves 2)

1 lg. Granny Smith apple, halved, core removed

2 Tbs. peanut butter, divided

Cinnamon, ground

1. Cut apple in half vertically, and with a melon baller or small spoon scoop out the core and seeds.

2. Spread each apple half with a tablespoon of peanut butter, and sprinkle with cinnamon.