Brothy Beans & Greens

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“Eat beans and greens”, we say, “but how”, you ask. Here’s how! Tasty, filling, and fulfilling, this dish is full of protein, fiber, vitamins, minerals, and assorted powerful phytochemicals.

You will need

  • 2½ cups low-sodium vegetable stock
  • 2 cans cannellini beans, drained and rinsed
  • 1 cup kale, stems removed and roughly chopped
  • 4 dried shiitake mushrooms
  • 2 shallots, sliced
  • ½ bulb garlic, crushed
  • 1 tbsp white miso paste
  • 1 tbsp nutritional yeast
  • 1 tsp rosemary leaves
  • 1 tsp thyme leaves
  • 1 tsp black pepper, coarse ground
  • ½ tsp red chili flakes
  • Juice of ½ lemon
  • Extra virgin olive oil
  • Optional: your favorite crusty bread, perhaps using our Delicious Quinoa Avocado Bread recipe

Method

(we suggest you read everything at least once before doing anything)

1) Heat some oil in a skillet and fry the shallots for 2–3 minutes.

2) Add the nutritional yeast, garlic, herbs, and spices, and stir for another 1 minute.

3) Add the beans, vegetable stock, and mushrooms. Simmer for 10 minutes.

4) Add the miso paste, stirring well to dissolve and distribute evenly.

5) Add the kale until it begins to wilt, and remove the pot from the heat.

6) Add the lemon juice and stir.

7) Serve; we recommend enjoying it with crusty wholegrain bread.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

Take care!

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  • Get Rid Of Female Facial Hair Easily

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Sam Ellis, dermatologist, explains:

    Hair today; gone tomorrow

    While a little peach fuzz is pretty ubiquitous, coarser hairs are less common in women especially earlier in life. However, even before menopause, such hair can be caused by main things, ranging from PCOS to genetics and more. In most cases, the underlying issue is excess androgen production, for one reason or another (i.e. there are many possible reasons, beyond the scope of this article).

    Options for dealing with this include…

    • Topical, such as eflornithine (e.g. Vaniqa) thins terminal hairs (those are the coarse kind); a course of 6–8 weeks continued use is needed.
    • Hormonal, such as estrogen (opposes testosterone and suppresses it), progesterone (downregulates 5α-reductase, which means less serum testosterone is converted to the more powerful dihydrogen testosterone (DHT) form), and spironolactone or other testosterone-blockers; not hormones themselves, but they do what it says on the tin (block testosterone).
    • Non-medical, such as electrolysis, laser, and IPL. Electrolysis works on all hair colors but takes longer; laser needs to be darker hair against paler skin* (because it works by superheating the pigment of the hair while not doing the same to the skin) but takes more treatments, and IPL is a less-effective more-convenient at-home option, that works on the same principles as laser (and so has the same color-based requirements), and simply takes even longer than laser.

    *so for example:

    • Black hair on white skin? Yes
    • Red hair on white skin? Potentially; it depends on the level of pigmentation. But it’s probably not the best option.
    • Gray/blonde hair on white skin? No
    • Black hair on mid-tone skin? Yes, but a slower pace may be needed for safety
    • Anything else on mid-tone skin? No
    • Anything on dark skin? No

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Too Much Or Too Little Testosterone?

    Take care!

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  • Osteoarthritis Of The Knee

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Very informative thank you. And made me think. I am a 72 yr old whitewoman, have never used ( or even been offered) HRT since menopause ~15 yrs ago. Now I’m wondering if it would have delayed the onset of osteoarthritis ( knee) and give me more energy in general. And is it wise to start taking hrt after being without those hormones for so long?❞

    (this was in response to our article about menopausal HRT)

    Thanks for writing! To answer your first question, obviously we can never know for sure now, but it certainly is possible, per for example a large-ish (n=1003) study of women aged 45–64, in which:

    • Those with HRT were significantly less likely to have knee arthritis than those without
    • However, to enjoy this benefit depended on continued use (those who used it for a bit and then stopped did not enjoy the same results)
    • While it made a big difference to knee arthritis, it made only a small (but still beneficial) difference to wrist/hand arthritis.

    We could hypothesize that this is because the mechanism of action is more about strengthening the bones (proofing against osteoporosis is one of the main reasons many people take HRT) and cartilage than it is against inflammation directly.

    Since the knee is load-bearing and the hand/wrist joints usually are not, this would mean the HRT strengthening the bones makes a big difference to the “wear and tear” aspect of potential osteoarthritis of the knee, but not the same level of benefit for the hand/wrist, which is less about wear and tear and more about inflammatory factors. But that latter, about it being load-bearing, is just this writer’s hypothesis as to why the big difference.

    The researchers do mention:

    ❝In OA the mechanisms by which HRT might act are highly speculative, but could entail changes in cartilage repair or bone turnover, perhaps with cytokines such as interleukin 6, for example.❞

    ~ Dr. Spector et al.

    What is clear though, is that it does indeed appear to have a protective effect against osteoarthritis of the knee.

    With regard to the timing, the researchers do note:

    ❝Why as little as three years of HRT should have a demonstrable effect is unclear. Given the difficulty in ascertaining when the disease starts, it is hard to be sure of the importance of the timing of HRT, and whether early or subclinical disease was present.

    These results taken together suggest that HRT has a metabolic action that is only effective if given continuously, perhaps by preventing disease initiation; once HRT is stopped there might be a ‘rebound’ effect, explaining the rapid return to normal risk❞

    ~ Ibid.

    You can read the study here:

    Is hormone replacement therapy protective for hand and knee osteoarthritis in women?: The Chingford Study

    On whether it is worth it now…

    Again, do speak with an endocrinologist because your situation may vary, but:

    • hormones are simply messengers, and your body categorically will respond to those messages regardless of age, or time elapsed without having received such a message. Whether it will repair all damage done is another matter entirely, but it would take a biological miracle for it to have no effect at all.
    • anecdotally, many women do enjoy life-changing benefits upon starting HRT at your age and older!

    (We don’t like to rely on “anecdotally”, but we couldn’t find studies isolating according to “length of time since menopause”—we’ll keep an eye out and if we find something in the future, we’ll mention it!)

    Meanwhile, take care!

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  • Kombucha vs Kimchi – Which is Healthier

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing kombucha to kimchi, we picked the kombucha.

    Why?

    While both are very respectable gut-healthy fermented products,
    •⁠ ⁠the kombucha contains fermented tea, a little apple cider vinegar, and a little fiber
    •⁠ ⁠the kimchi contains (after the vegetables) 810 mg sodium in that little tin, and despite the vegetables, no fiber.

    You may reasonably be surprised that they managed to take something that is made of mostly vegetables and ended up with no fiber without juicing it, but they did. Fermented vegetables are great for the healthy bacteria benefits (and are tasty too!), but the osmotic pressure due to the salt destroys the cell walls and thus the fiber.

    Thus, we chose the kombucha that does the same job without delivering all that salt.

    However! If you are comparing kombucha and kimchi out in the wilds of your local supermarket, do still check individual labels. It’s not uncommon, for example, for stores to sell pre-made kombucha that’s loaded with sugar.

    About sugar and kombucha…

    Sugar is required to make kombucha, to feed the yeast and helpful bacteria. However, there should be none of that sugar left (or only the tiniest trace amount) in the final product, because the yeast (and friends) consumed and metabolized it.

    What some store brands do, however, is add in sugar afterwards, as they believe it improves the taste. This writer cannot imagine how, but that is their rationale in any case. Needless to say, it is not a healthy addition, and specifically, it’s bad for your gut, which (healthwise) is the whole point of drinking kombucha in the first place.

    Want some? Here is an example product on Amazon, but feel free to shop around as there are many flavors available!

    Read more about gut health: Gut Health 101

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  • Why is toddler milk so popular? Follow the money

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Toddler milk is popular and becoming more so. Just over a third of Australian toddlers drink it. Parents spend hundreds of millions of dollars on it globally. Around the world, toddler milk makes up nearly half of total formula milk sales, with a 200% growth since 2005. Growth is expected to continue.

    We’re concerned about the growing popularity of toddler milk – about its nutritional content, cost, how it’s marketed, and about the impact on the health and feeding of young children. Some of us voiced our concerns on the ABC’s 7.30 program recently.

    But what’s in toddler milk? How does it compare to cow’s milk? How did it become so popular?

    What is toddler milk? Is it healthy?

    Toddler milk is marketed as appropriate for children aged one to three years. This ultra-processed food contains:

    • skim milk powder (cow, soy or goat)
    • vegetable oil
    • sugars (including added sugars)
    • emulsifiers (to help bind the ingredients and improve the texture)
    • added vitamins and minerals.

    Toddler milk is usually lower in calcium and protein, and higher in sugar and calories than regular cow’s milk. Depending on the brand, a serve of toddler milk can contain as much sugar as a soft drink.

    Even though toddler milks have added vitamins and minerals, these are found in and better absorbed from regular foods and breastmilk. Toddlers do not need the level of nutrients found in these products if they are eating a varied diet.

    Global health authorities, including the World Health Organization (WHO), and Australia’s National Health and Medical Research Council, do not recommend toddler milk for healthy toddlers.

    Some children with specific metabolic or dietary medical problems might need tailored alternatives to cow’s milk. However, these products generally are not toddler milks and would be a specific product prescribed by a health-care provider.

    Toddler milk is also up to four to five times more expensive than regular cow’s milk. “Premium” toddler milk (the same product, with higher levels of vitamins and minerals) is more expensive.

    With the cost-of-living crisis, this means families might choose to go without other essentials to afford toddler milk.

    Woman holding blue plastic spoon of formula powder over open tin of formula, milk bottle in background
    Toddler milk is more expensive than cow’s milk and contains more sugar.
    Dragana Gordic/Shutterstock

    How toddler milk was invented

    Toddler milk was created so infant formula companies could get around rules preventing them from advertising their infant formula.

    When manufacturers claim benefits of their toddler milk, many parents assume these claimed benefits apply to infant formula (known as cross-promotion). In other words, marketing toddler milks also boosts interest in their infant formula.

    Manufacturers also create brand loyalty and recognition by making the labels of their toddler milk look similar to their infant formula. For parents who used infant formula, toddler milk is positioned as the next stage in feeding.

    How toddler milk became so popular

    Toddler milk is heavily marketed. Parents are told toddler milk is healthy and provides extra nutrition. Marketing tells parents it will benefit their child’s growth and development, their brain function and their immune system.

    Toddler milk is also presented as a solution to fussy eating, which is common in toddlers.

    However, regularly drinking toddler milk could increase the risk of fussiness as it reduces opportunities for toddlers to try new foods. It’s also sweet, needs no chewing, and essentially displaces energy and nutrients that whole foods provide.

    Toddler wearing bib with food smeared on face
    Toddler milk is said to help fussy eating, but it may make things worse.
    zlikovec/Shutterstock

    Growing concern

    The WHO, along with public health academics, has been raising concerns about the marketing of toddler milk for years.

    In Australia, moves to curb how toddler milk is promoted have gone nowhere. Toddler milk is in a category of foods that are allowed to be fortified (to have vitamins and minerals added), with no marketing restrictions. The Australian Competition & Consumer Commission also has concerns about the rise of toddler milk marketing. Despite this, there is no change in how it’s regulated.

    This is in contrast to voluntary marketing restrictions in Australia for infant formula.

    What needs to happen?

    There is enough evidence to show the marketing of commercial milk formula, including toddler milk, influences parents and undermines child health.

    So governments need to act to protect parents from this marketing, and to put child health over profits.

    Public health authorities and advocates, including us, are calling for the restriction of marketing (not selling) of all formula products for infants and toddlers from birth through to age three years.

    Ideally, this would be mandatory, government-enforced marketing restrictions as opposed to industry self-regulation in place currently for infant formulas.

    We musn’t blame parents

    Toddlers are eating more processed foods (including toddler milk) than ever because time-poor parents are seeking a convenient option to ensure their child is getting adequate nutrition.

    Formula manufacturers have used this information, and created a demand for an unnecessary product.

    Parents want to do the best for their toddlers, but they need to know the marketing behind toddler milks is misleading.

    Toddler milk is an unnecessary, unhealthy, expensive product. Toddlers just need whole foods and breastmilk, and/or cow’s milk or a non-dairy, milk alternative.

    If parents are worried about their child’s eating, they should see a health-care professional.

    Anthea Rhodes, a paediatrician from Royal Children’s Hospital Melbourne and a lecturer at the University of Melbourne, co-authored this article.The Conversation

    Jennifer McCann, Lecturer Nutrition Sciences, Institute for Physical Activity and Nutrition, Deakin University; Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University, and Naomi Hull, PhD candidate, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Disordered Mind – by Dr. Eric Kandel

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We don’t generally include author bios in these reviews, but it’s worth mentioning that Dr. Kandel won the Nobel Prize in Physiology/Medicine, for studies related to the topics in this book.

    The premise in this book is as per the subtitle: what unusual brains tell us about ourselves. He assumes that the reader has a “usual” brain, but if you don’t, then all is not lost, and in fact he probably talks about your brain in the book too.

    Examining the brains of people with conditions ranging from autism to Alzheimer’s, schizophrenia to Parkinson’s, or even such common things as depression and anxiety and addiction, tells us a lot about what in our brain (anatomically and physiologically) is responsible for what, and how those things can be thrown out of balance.

    By inference, that also tells us how to keep things from being thrown out of balance. Even if the genetic deck is stacked against you, there are still things that can be done to avoid actual disease. After all, famously, “genes load the gun, but lifestyle pulls the trigger”.

    Dr. Kandel writes in a clear and lucid fashion, such that even the lay reader can quite comfortably learn about such things as prion-folding and inhibitory neurons and repressed transcription factors and more.

    Bottom line: if you’d like to understand more about what goes wrong and how and why and what it means for your so-far-so-good healthy brain, this is the book for that.

    Click here to check out The Disordered Mind, and understand more!

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  • Understanding Spinach Oxalates and Health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Interesting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.❞

    It’s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldn’t cause ill effects, and certainly there are other greens to eat.

    We wondered whether there was a way to reduce the oxalate content, and we found:

    How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

    …which led us this product on Amazon:

    Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

    We wondered what “nephure” was, and whether it could be trusted, and came across this “Supplement Police” article about it:

    Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

    …which honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

    In vitro and in vivo safety evaluation of Nephure™

    …which seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

    The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

    All in all, it may be better to just have kale instead of spinach:

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