Try Beans This Way! Plus, more Benefits :)

Beans to add 4 joyful years to your life! Plus, it tastes great!

Here's another way to eat them: Tricky Traditional Lasagna!

Tricky Traditional Lasagna

Dan Buettner is an author/researcher who studies the places on Earth where people live the longest, and shares the habits and traditions they all have in common to help us all live longer. I wanted to share a link to Dan Buettner's email newsletter, though I have been unable to locate it online, on his website or elsewhere (this is a link to his first 49 editions), so here's a big quote from Dan's Live to 100, Edition 56:

"If there’s one food that unites the world’s longest-lived people, it’s beans. Lentils in Ikaria. Black beans in Nicoya. Garbanzo beans in Sardinia. Soybeans in Okinawa. Pinto beans in Loma Linda. They all show up day after day, often as the centerpiece of the meal.

And here’s what’s remarkable: In every blue zone, people eat at least a half cup of beans daily, often without thinking about it. It’s not part of a fad or challenge. It’s not something they have to remind themselves to do. It’s just what they’ve always done.

A way of eating that’s woven into their culture, their kitchens, their lives.

It turns out, that half cup might be one of the most powerful dietary decisions we can make for our health and longevity. A 2023 meta-analysis of over 1.1 million people found that eating just 50 grams of legumes a day (about half a cup) was associated with a 6% lower risk of death from all causes, and a 9% lower risk of dying from stroke.

That’s a small amount of food with an outsized effect and meaningful long-term impact.

So what makes beans so powerful?

Let’s start with the fiber. Most people fall far short of the recommended daily fiber intake and low fiber is linked to a host of chronic issues, from heart disease to colon cancer to type 2 diabetes. Beans are one of the richest sources of both soluble and insoluble fiber, which helps regulate blood sugar, reduce cholesterol, promote fullness, and support healthy digestion. Soluble fiber also feeds the gut microbiota, the trillions of beneficial bacteria that live in our intestines and play a key role in everything from immune function to brain health.

But it’s not just about fiber. Beans are a slow-digesting carbohydrate, with a low glycemic index that keeps blood sugar stable. That’s critical for long-term metabolic health, especially as we age. They're also one of the few plant-based proteins that are rich in lysine, an essential amino acid that helps with tissue repair, hormone production, and calcium absorption. Plus, they deliver key minerals like iron, magnesium, potassium, and folate, which support everything from heart function to cognitive performance.

Beans are also a stealth anti-inflammatory food. Thanks to their high levels of polyphenols and resistant starches, they help lower inflammation at the cellular level. This matters because chronic inflammation is a major driver of aging and many age-related diseases—including cardiovascular disease, Alzheimer’s, and certain cancers."

I encourage you to sign up for Dan's biweekly newsletter by going to the very bottom of his website and filling out your name and email address.

Here is a previous fresh-you post about the Blue Zones

Beans for Breakfast

Europe has the right idea! In the States, I'm sort of an odd ball having beans in the morning, but over the pond, it's part of a "complete breakfast". The photo was my breakfast at a lovely hotel in London, England last summer :)

My hope for you is to get MORE BEANS every day, and no better time to start than at breakfast! The American Institute for Cancer Research published the most comprehensive analysis of diet and cancer, based on a half million studies around the globe. Among its recommendations, the Institute suggests we eat beans, not weekly or daily, but THREE TIMES A DAY.

• "Second Meal Effect" of beans
• Protein first thing in the morning - Lasting energy for the day!
• Nutritional benefits of beans!
• Tips from a French biochemist for better blood sugar control / Savory breakfast
• Try this Creamy Peanut Butter Pie!

The "Second Meal Effect of Beans"; it's shown that when one eats beans/legumes, the next meal they eat does not raise the eater's blood sugar level as high as when the person has not eaten beans in the previous meal. I often say, while I don't recommend cake as a meal, if you eat cake after you have eaten beans, your blood sugar spike will be LESS OF A SPIKE than if you hadn't eaten the beans previously. These effects are seen hours, and even days after bean/legume consumption!

While protein controversy is constant, I think all nutrition experts agree that getting some protein first thing in the morning is good advice. This allows us to have sustained energy to get through our day with gusto! Protein and fiber are digested more slowly than simple carbohydrates alone, allowing a steady supply of energy. To clarify fiber is a carbohydrate and carbohydrate foods containing fiber (whole grains, fruits, veggies, beans), also provide SUSTAINED ENERGY.

Honestly, every food you'll find promoted here is going to provide NUTRITIONAL BENEFITS of fiber, vitamins, minerals, phytochemicals, and carbohydrates! Beans do get special mention for providing more PROTEIN than other foods!

Glucose Goddess is a French biochemist named Jessie Inchauspe. I see value in the ways she teaches people (especially women) to better control their blood glucose. Those who oppose her, dislike the "eat whatever you want" attitude. True, people could benefit most by using her tips, ALONG with appropriate/healthy choices otherwise. Still, her tips do improve blood sugar, AND this particular health marker is very important for many of the health outcomes we all care about (heart health, digestive, cancer, brain health, etc). Here is a cheat sheet for her great tips (all great advice):

1. Savory breakfast (beans help here!)
2. Walk/move/exercise for 10 minutes after a meal each day
3. Eat veggies before a meal each day
4. One Tbsp vinegar (any kind, not alone, please add to a glass of water) prior to a meal each day

By the way, all beans are legumes, but not all legumes are beans. For example, garbanzo beans and lentils are legumes, but not beans.

Here is Dr Greger's video about the "Second Meal Effect of Beans"

"People you eat the most legumes appear to only have a fraction of the risk for a type of prediabetes known as metabolic syndrome" 

Increased Lifespan from Beans

How Beans Help our Bones

Slow Your Beating Heart with Beans

Block Cancer with Beans

Here are 10 Glucose Goddess Hacks

COMMENTS: How do you eat your beans for breakfast? Please tell us in a comment below!

Share and subscribe!

Spicy Vegan Panera Creamy Tomato Soup

No-Vodka Pasta meets Panera Bread Creamy Tomato Soup! This idea sprang from the previous soup post, which mentioned No-Vodka Pasta. The vodka sauce is such a hit, so making a delicious tomato soup was easy! My son took one bite and said “Wow! Is this from Panera?!” I should be a little sad because my boy is more excited about Panera than his mom’s cooking. However, to be honest, both of my hands immediately went up in the air as I beamed with victory!

How can you tell a food is healthy? One way is by the beautiful COLORS! Blueberries, sweet potatoes, kale (bright green after one minute of cooking!), red kidney beans! FLAVOR is another way to tell a food is healthy! We can detect the most nutritious foods in the world with our eyes and taste buds!

Naturally, spices add flavor. This soup contains tasty OREGANO, abundant in antioxidants! Loading your meals with extra spices immensely boosts healthiness! Feel free to add even more to this soup with marjoram and/or basil.

Look up and compare the ORAC value (antioxidant power) of some of your favorite foods and spices at superfoodly.com While you are at it, search a few animal foods to make clear the fact you pretty much only get antioxidants from plants.

Daily Dozen Checkmarks! 1) beans (white), 2) spices (red pepper, oregano), 3) other vegetables (tomatoes), 4) fruit (dates), 5) nuts (cashews), 6) greens (fresh basil)

Note: Panera Creamy Tomato Soup is NOT vegan (contains cream and milk).

Spicy Vegan Panera Creamy Tomato Soup

2 Tbsp minced garlic

1 tsp crushed red pepper

1 tsp oregano 

2 cans crushed tomatoes 

½ cup cashews

1 can white beans, drained

4 pitted dates

2 cups water

Fresh basil to garnish!

• Fill blender with cashews, beans, dates, and water. 
• Heat a large pan to medium-high to cook garlic and spices, adding a little water at a time, as needed, for around 5 min. (Optionally: cook 1/2 c chopped onions with garlic and spices to add a tiny bit of something to chew in your soup)
• Add tomatoes to pan and bring to a boil, then simmer for 20-30 min.
• Blend cashew mixture well to form plant-based cream.
• Stir in cream and when soup is heated through, garnish with basil, and enjoy!

Crushed red pepper give soup it’s spicy kick – if spice isn’t your thing, you can omit or decrease from recipe.

Easy Everyday Enchiladas

Celebrate Cinco de Mayo with these tasty, versatile, and so-easy-to-make enchiladas! Feel free to vary the ingredients (little more or less of this or that) because every way I make this recipe it's a hit!

Soya chunks (used in this recipe) are sometimes used as croutons in India. This is a one-ingredient product: dehydrated soy. Once rehydrated, pieces take on a chewy, chickeny/meaty texture. Like tofu (and chicken!), it tastes like whatever flavor is added. It is a fabulous replacement for chicken in all of your favorite recipes; share your experiences in the comments below!

Easy Everyday Enchiladas
(at our house, we could eat them everyday!)

5-6 tomatoes, pureed (~2 c, or 14 oz can)
1-2 c soya chunks (optional; find these crouton-like pieces at any Indian grocer, or on Amazon)
4 c salsa (1 large jar)
1 block tofu (any firmness, organic preferred, drained, squeezed)
1 c chilies and tomatoes (10 oz can Rotel, no salt added is sometimes available)
4-5 c beans (any combo of black, refried, and pinto; about 3 cans; prepared from dry is delicious, easy, and cheap!)
1lb spinach, chopped (frozen works!)
1/2 c flaxseed, ground (try adding more and no one will notice!)
Whole wheat tortillas, 8 or so
Enchilada sauce (optional...you could add some of this on the bottom and on the top, but it's not needed, and we don't use it any more)

~Hydrate soya chunks by soaking in water in a cereal bowl, with a second cereal bowl on top to make sure the chunks are submerged.
~After a few minutes, press top bowl down and drain.
~In food processor, briefly shred soya chunks with 1 c salsa, then transfer to a large mixing bowl.
~Pour tomato puree into rectangular, glass baking pan.
~Next, blend tofu and 2 c salsa, and add this salmon-colored sauce to the mixing bowl.
~Add flax, spinach, all beans, chilies, and remaining salsa and stir everything together. 
~Add heaping 1-cup scoops of filling to each tortilla, and roll it up a bit, and place in pan, repeat until pan is full.
~When pan is full, add extra filling on sides if there is room.
~Squish enchiladas down in the pan with a spatula, so all the tortillas are moist and everything is spread out evenly.
With extra filling, prepare a second small pan the same way, or in layers: filling, tortilla, filling, tortilla, etc.
~Bake for about 40 min at 350, and enjoy!
Great topped with salsa and/or guacamole!

*An alternative meal is to pump up poblano peppers with this enchilada filling!
**One more way to use the filling is to alternate flat layers of corn tortillas and filling, then bake. This makes a Mexican lasagna :)

 
This recipe provides plenty of Dr Greger Check Marks! 1) beans, 2) greens, 3) other veggies, 4) whole grains, and 5) flax !

See our other Mexican options HERE! Happy early Cinco de Mayo!

And for fun, a Holderness Family video: It's Gonna Be May! 

6 Great Recipes to get Ready for Cinco de Mayo

Mexican dishes are a flavorful way to eat lots of bright colored foods, plenty of spices, AND your fill of beans! Here are some of our favorites :)

You can tick off many Dr Greger Daily Dozen check marks!

Fiesta Bowl (~5 check marks)
This was one of the first recipes I ever shared, and when I began making it, it included chicken! Yuck!
Tamale Pie (~6 check marks)
This one is always a hit - the kids love the corn bread on top :)
Avocado Quesadillas  (~2 check marks)
So simple, so tasty!
Homemade Refried Beans (~2 check marks)
The possibilities are endless here, and it's SO easy! Learn how to make beans without soaking!
Easy Lentil Tacos (~4 check marks)
This taco "meat" could be used in many different ways, and lentils don't make much longer to cook up than pasta! Plus, Dr Greger says they are an even healthier option than beans!
Easy Guacamole (~2 check marks)
You probably love guacamole, and you might have made it before, but it requires lots of chopping. This simple trick fills your guacamole bowl in a flash!
Guacamole Pizza (~4 check marks)
One of our very favorites!
Healthy Mexican Lasagna (~8 check marks!)
Look at all those check marks! Need I say more?

IN CASE YOU WERE WONDERING, THE FRESH-YOU MINDSET:

I eat and educate others about PLANT BASED WHOLE FOODS and/or EVIDENCE-BASED eating, which are VEGAN. The way I eat and the way I teach involves much more than just avoiding animal foods (VEGAN). It is important to EAT lots of beautiful colors and tastes, and:

• AVOID processed foods 
• AVOID refined and unprocessed sugars (molasses and honey, for example, but not whole fruits)
• AVOID refined grains (whole wheat flour is ok with me :)
• AVOID salt and oil.

You won't hear a lot from me about all this "avoiding" because I love to focus on EATING, rather than what not to :) Ok, back to the recipes!

Fiesta Bowl (~5 check marks)
Tamale Pie (~6 check marks)
Avocado Quesadillas  (~2 check marks)
Homemade Refried Beans (~2 check marks)
Easy Lentil Tacos (~4 check marks)
Easy Guacamole (~2 check marks)
Guacamole Pizza (~4 check marks)

Healthy Mexican Lasagna (~8 check marks!)

BONUS: I came across this cute couple who has lots of great recipe videos. Enjoy!
Mr and Mrs Vegan Youtube Playlists

Madras Chili and other Yummy Lentil Recipes!

I LOVE Indian food! My husband introduced this cuisine to me on our first date :) This Madras Chili recipe is so simple and satisfying!

Before I was completely vegan, I used to sometimes eat the convenient product, Madras Lentils, made by Tasty Bites. Unfortunately, it contains a very small about of cream and butter (there are only 10 mg of cholesterol). Traditional Indian food consists of many truly amazing vegetarian dishes! However, they often contain a bit of dairy :( So, here is my dairy-free recipe:

Madras Chili

3 cloves garlic, minced (1 Tbsp)

1 onion, chopped (1 cup)

1 Tbsp cumin

2-3 tsp chili powder (3 tsp = 1 Tbsp)

1 tsp turmeric

dash of pepper (as much as you like!)

1 c dry lentils

4-8 c water*

4 c tomatoes, diced (2 cans)

2 c black beans (1 can)

Heat a large pan for a few min before adding any food. Optionally, saute the onion and garlic for a few min, then add all other ingredients, and bring to a boil. Otherwise, skip saute, and combine all ingredients, and bring to a boil. Lower heat and cook uncovered, stirring occasionally. See timing below*.

*Water quantity:

For 8 cups, simmer 90 min.

For 6 cups, simmer 1 hour.

For 4 cups, set INSTAPOT** to manual for 10 min.

**I'll do a post on the Instapot, a pressure cooker, one of these days. It's a super-speedy way to cook beans, rice, potatoes, soups, and more!

Of course I want to mention Dr Greger's Daily Dozen :) This recipe gets 3 check marks: beans, non-green veggies, and spices. There is also water, but it doesn't count, since it isn't in "beverage form".

Besides being in this recipe, what do chili powder, cumin, and turmeric have in common? It's salicylic acid, the main active ingredient in ASPIRIN! And CUMIN has the most! Watch this fabulous nutritionfacts.org video!

PLANTS with ASPIRIN ASPIRATIONS

PS: In case you ever wondered, lentils are the best option from the beans and lentils group, according to Dr Greger :)

Here are some other lentil recipes to try:

Hearty Lentil Stew

Easy Lentil Tacos

Tricky Traditional Lasagna

COMMENTS: Do you make any awesome Indian recipes? I'm working on a tikka recipe, and I would love to make some vegan Palak Paneer :)...I think www.pcrm.org has a recipe!

This Dude is Awesome!

I love how science and research can answer many questions, and I base my nutrition, fitness, and wellness advice on hard data! Dr Michael Greger, MD, of www.nutritionfacts.org is AWESOME! Dr Greger concisely and visually convinces his viewers of the often fabulous benefits of whole foods, and also dispels harmful, and often all too common myths about health and nutrition.

Here are Dr Greger's more than 1500 health topics! Watch some videos and be motivated to make some changes! Enjoy! And thank you kindly, Dr Greger!

Beans are super-nutritious!

This video explains one more awesome benefit of BEANS!

Check out the awesomeness of dates (a key nutrient in many Laraball recipes!)!

Watch this one and I bet you'll start drinking a glass of water, first thing in the morning, as well as teaching the habit to each of your kiddos!

More on HYDRATION here :)

COMMENTS: What did you learn from one of Dr Greger's videos? There are so many that I still want to watch and learn from!

Tater Tots for a Balanced Meal?!

Healthy creamy pasta sauce anyone?...coming soon!
Best, cheapest, healthiest, easiest refried beans ever! ...coming soon!

AND did you ever think that tater tots could be a well-balanced, delicious, and fun MEAL?!

TATER TOTS (without potatoes!)
Note: potatoes aren't unhealthy, but quinoa and beans are MUCH more NUTRITIONALLY dense!

Chocolate Covered Katie introduced these tots which she found in an awesome cookbook by Julie Morris:

This is what I do:

1. Started cooking 1/2 c quinoa (in 1.5 c water, 2:1 ratio) to get 2 cups cooked (1c dry quinoa = 4 c cooked!)
2. Drain, rinse and mash a can of white beans (reserve juice in case dough needs moisture)
3. Diced one small onion (about 1/2 c)
4. Added 1/4 c each: sesame seeds, ground flaxseed, and brown rice OR whole wheat flour
5. 1 Tbsp soy sauce (or miso)
6. Combine quinoa, beans, onion, dry ingredients, and soy sauce.
7. Form into balls, rolls (then sliced for tots!), or patties.
8. You can brown on a pan on the stove or bake in the oven (baking doesn't look as much like usual tater tots).
9. Top with mustard for another health boost!

The way I describe above is a double batch of the original, with a few other slight changes.

You can freeze some for later (though when I make them, I can hardly get them off the pan before they are gobbled up by all!).

Note: this pan is gone now. I didn't use it much because of the dangers of Teflon. I got a new pan I'll be sharing soon!

HERE is Julie's book:

Click on book to see in Amazon!

COMMENTS: would you rather see dried beans SIMPLIFIED, or Creamy Avocado Pasta next?

Chipolte Anyone?! Spice Up Your Order with Health!

I love Chipolte! And eating there doesn't have to be a "2000 calorie jamboree!" I loved that, Julie!

With some adjustments to your usual order eating out at Chipolte can be a healthy experience!

Start with a burrito in a bowl (SUBTRACT 290-CALORIE white tortilla).

Next, ask for BROWN rice. This great NEW addition to Chipolte's menu is not even on their website yet!

Choose the BEANS AND SALSA that you like best; just be sure to take BOTH! The corn salsa has more calories, but they are healthy calories! If you really want to cut calories, pick one of the other 3 salsa varieties AND make it a "salad" (adds lettuce and omits rice)! Black beans are the ideal choice, if you have no preference. All beans are super nutritious, but the darker in color, the more phytochemicals.

A more FUN change is to ask for the guacamole! It adds calories, but they are ALL healthy calories, healthy fat, and who can pass up FRESH guacamole! Yum, I can taste it now! Maybe that's because I actually did just eat this (click here)! which tastes very similar to Chipolte, actually! And look how pretty!

This is a big one, SKIP the meat AND cheese AND sour cream. To ease into this adjustment, ask for 25% of the cheese (This will get you half. If you just ask for half, you might get nearly the full serving.) This change REDUCES SATURATED FAT of your meal by 12 grams.

Perhaps make just ONE order-change PER VISIT, if you're overwhelmed, and think I'm stealing your burrito! Gradual changes are going to STICK -- become "what you do", rather than "just a phase".

TELL ME IN A COMMENT! Do you try to order out healthy sometimes? Or do you save your healthy eating for at home? What tricks do you use to cut the calories at your favorite restaurant?

The Magical Fruit!

Beans, peas, and legumes are some of the most nutritious, inexpensive, and versatile foods you can find! Substitute these savory little nuggets for meat in a meal this week to lower fat, cholesterol, and calories. One cup of beans provides half of the fiber that we should each consume daily, as well as plenty of vitamins, minerals, and protein. So it’s no surprise that beans may even prevent colon cancer, heart disease, and type II diabetes!

Plus, here are three more ways to eat your magical fruit!

Non-Meat Protein Sources

Protein has many benefits, ranging from making you feel full and satisfied longer, providing an energy source for endurance athletes, and increasing your metabolism. Proteins are also the building blocks of our bodies and help with repair and immunity.

However, the most widely known and consumed sources, beef and chicken, introduce the risk of getting too much saturated fat, cholesterol, hormones, antibiotics, and cancer-causing nitrites. All fish contains mercury. So why not opt for more non-meat protein sources to add to your diet?

Higher-Protein Plant Sources – generally high in fiber

• Vegetables: peas, spinach, mushrooms, corn, broccoli, cauliflower, asparagus, potatoes (white and sweet)

• Beans and lentils, all varieties, add to muffins, casseroles, etc
• Tofu and unsweetened soy milk (organic is best for both)
• Nuts and seeds, natural nut/seed butters, all varieties
• Whole grains (bread, cereal, pasta, etc) generally have more protein than enriched varieties
• Whole wheat pasta, brown rice, farro, oats, barley, spelt, quinoa, wheat germ (add to baking, cereal, yogurt, etc)

If you must have fish, treat it as a treat, and here are a few notes...

• Wild and smaller fish are better because they have more omega-3, less Mercury

• Salmon and black cod are better than others
• Non-albacore tuna is lower in Mercury than other tuna