Three-Bean Chili & Cashew Cream

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A hearty classic with a twist! Delicious and filling and full of protein, fiber, and powerful phytonutrients (including heavy-hitters ergothioneine and lycopene), this recipe is also quite flexible, so you can always add in extra seasonal vegetables if you like (to get you started: cherry tomatoes in summer and sweet potato in fall are fine options)!

You will need

  • 1 cup low-sodium vegetable stock (ideally you made it yourself from vegetable offcuts you kept in the freezer for this purpose, but if not, you should be able to find low-sodium stock cubes)
  • 1 can kidney beans, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 can chickpeas, drained and rinsed
  • 2 cans chopped tomatoes
  • 1 onion, finely chopped
  • 1 carrot, diced
  • 2 celery sticks, chopped
  • 4 oz mushrooms, chopped
  • ½ bulb garlic, crushed
  • 2 tbsp tomato purée
  • 1 red chili pepper, finely chopped (multiply per your heat preferences)
  • 1 tbsp ground paprika
  • 1 tbsp black pepper, coarse ground
  • 2 tsp fresh rosemary (or 1 tbsp dried)
  • 2 tsp fresh thyme (or 1 tbsp dried)
  • 1 tsp ground cumin
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Extra virgin olive oil

For the cashew cream:

  • 6 oz cashews, soaked in kettle-hot water for at least 15 minutes
  • 1 tbsp nutritional yeast
  • 1 tsp lemon juice

To serve:

Method

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

1) Heat some olive oil in a skillet and fry the onion for about 5 minutes, stirring as necessary.

2) Add the garlic and chili and cook for a further 1 minute.

3) Add the celery, carrot, and mushrooms and continue cooking for 1–2 minutes.

4) Add everything else from the main section, taking care to stir well to distribute the seasonings evenly. Reduce the heat and allow to simmer for around 20 minutes, stirring occasionally.

5) While you are waiting, drain the cashews, and add them to a high-speed blender with ½ cup (fresh) cold water, as well as the nutritional yeast and lemon juice. Blend on full power until smooth; this may take about 3 minutes, so we recommend doing it in 30-second bursts to avoid overheating the motor. You’ll also probably need to scrape it down the sides at least once. You can add a little more water if you want the cream to be thinner than it is appearing, but go slowly if you do.

6) Serve with rice, adding a dollop of the cream and garnishing with parsley, with bread on the side if you like.

Enjoy!

Want to learn more?

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

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  • Here’s how to help protect babies and kids from RSV

    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.

    What you need to know

    • RSV is a respiratory virus that is especially dangerous for babies and young children.
    • There are two ways to help protect babies from RSV: vaccination during pregnancy and giving babies nirsevimab, an RSV antibody shot.
    • If someone in your household has RSV, watch for signs of severe illness and take steps to help prevent it from spreading.

    Respiratory syncytial virus, or RSV, is a very contagious seasonal respiratory illness that is especially dangerous for infants and young children. Cases rose dramatically last month, and an increasing number of kids and older adults with RSV are being hospitalized across the United States.

    Fortunately, pregnant people can get vaccinated during pregnancy or get their infants and young children an RSV antibody shot to help them stay healthy.

    Read on to learn about symptoms of RSV, how to help prevent infants and children from getting very sick, and what families should do if someone in their household is sick with the virus.

    What are the symptoms of RSV in babies and young children?

    RSV symptoms in young children may include a runny nose, decreased eating and drinking, and coughing, which may lead to wheezing and difficulty breathing.

    Infants with RSV may show symptoms like irritability, decreased activity and appetite, and life-threatening pauses in breathing (apnea) that last for more than 10 seconds. Most infants with RSV will not develop a fever, but babies who are born prematurely, have weakened immune systems, or have chronic lung disease are more likely to become very sick.

    Who is eligible for an RSV antibody shot?

    The Centers for Disease Control and Prevention recommends that babies younger than 8 months whose gestational parent did not receive an RSV vaccine during pregnancy receive nirsevimab between October and March, when RSV typically peaks. This antibody shot delivers proteins that can help protect them against RSV.

    Nirsevimab is also recommended for children between 8 and 19 months who are at increased risk of severe RSV, including children who are born prematurely, have chronic lung disease or severe cystic fibrosis, are immunocompromised, or are American Indians or Alaska Natives.

    Nirsevimab is typically covered by insurance or costs $495 out of pocket. Children who are eligible for the CDC’s Vaccines for Children Program can receive nirsevimab at no cost.

    How can families help prevent RSV from spreading?

    It’s recommended that children and adults who are sick with RSV stay home and away from others. If your infant or child has difficulty breathing or develops blue or gray skin, take them to an emergency room right away.

    People who are infected with RSV can spread the disease when they cough or sneeze; have close contact with others; or touch, cough, or sneeze on shared surfaces. Help protect your family from catching and spreading RSV at home and in public places by ensuring that everyone covers their mouths during coughing and sneezing, washes their hands often, and wears a high-quality, well-fitting mask.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Meditations for Mortals – by Oliver Burkeman

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    We previously reviewed this author’s “Four Thousand Weeks”, but for those who might have used a lot of those four thousand weeks already, and would like to consider things within a smaller timeframe for now, this work is a 28-day daily reader.

    Now, daily readers are usually 366 days, but the chapters here are not the single page chapters that 366-page daily readers usually have. So, expect to invest a little more time per day (say, about 6 pages for each daily chapter).

    Burkeman does not start the way we might expect, by telling us to take the time to smell the roses. Instead, he starts by examining the mistakes that most of us make most of the time, often due to unexamined assumptions about the world and how it works. Simply put, we’ve often received bad lessons in life (usually not explicitly, but rather, from our environments), and it takes some unpacking first to deal with that.

    Nor is the book systems-based, as many books that get filed under “time management” may be, but rather, is simply principles-based. This is a strength, because principles are a lot easier to keep to than systems.

    The writing style is direct and conversational, and neither overly familiar nor overly academic. It strikes a very comfortably readable balance.

    Bottom line: if you’d like to get the most out of your days, this book can definitely help improve things a lot.

    Click here to check out Meditations For Mortals, and live fulfilling days!

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  • Childhood Vaccination Rates, a Rare Health Bright Spot in Struggling States, Are Slipping

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    Jen Fisher can do only so much to keep her son safe from the types of infections that children can encounter at school. The rest, she said, is up to other students and parents in their hometown of Franklin, Tennessee.

    Fisher’s son Raleigh, 12, lives with a congenital heart condition, which has left him with a weakened immune system. For his protection, Raleigh has received all the recommended vaccines for a child his age. But even with his vaccinations, a virus that might only sideline another child could sicken him and land him in the emergency room, Fisher said.

    “We want everyone to be vaccinated so that illnesses like measles and things that have basically been eradicated don’t come back,” Fisher said. “Those can certainly have a very adverse effect on Raleigh.”

    For much of Raleigh’s life, Fisher could take comfort in the high childhood vaccination rate in Tennessee — a public health bright spot in a conservative state with poor health outcomes and one of the shortest life expectancies in the nation.

    Mississippi and West Virginia, two similarly conservative states with poor health outcomes and short life expectancies, also have some of the highest vaccination rates for kindergartners in the nation — a seeming contradiction that stems from the fact that childhood vaccination requirements don’t always align with states’ other characteristics, said James Colgrove, a Columbia University professor who studies factors that influence public health.

    “The kinds of policies that states have don’t map neatly on to ‘red’ versus ‘blue’ or one region or another,” Colgrove said.

    Advocates, doctors, public health officials, and researchers worry such public health bright spots in some states are fading: Many states have recently reported an increase in people opting out of vaccines for their kids as Americans’ views shift.

    During the 2023-24 school year, the percentage of kindergartners exempted from one or more vaccinations rose to 3.3%, the highest ever reported, with increases in 40 states and Washington, D.C., according to Centers for Disease Control and Prevention data. Tennessee and Mississippi were among those with increases. Nearly all exemptions nationally were for nonmedical reasons.

    Vaccine proponents worry anti-vaccine messaging could accelerate a growing “health freedom” movement that has been pushed by leaders in states such as Florida. Momentum against vaccines is likely to continue to grow with the election of Donald Trump as president and his proposed nomination of anti-vaccine activist Robert F. Kennedy Jr. as secretary of the Department of Health and Human Services.

    Pediatricians in states with high exemption rates, such as Florida and Georgia, say they’re concerned by what they see — declining immunization levels for kindergartners, which could lead to a resurgence in vaccine-preventable diseases such as measles. The Florida Department of Health reported nonmedical exemption rates as high as 50% for children in some areas.

    “The religious exemption is huge,” said Brandon Chatani, a pediatric infectious disease doctor in Orlando. “That has allowed for an easy way for these kids to enter schools without vaccines.”

    In many states, it’s easier to get a religious exemption than a medical one, which often requires signoff from a doctor.

    Over the past decade, California, Connecticut, Maine, and New York have removed religious and philosophical exemptions from school vaccination requirements. West Virginia has not had them.

    Idaho, Alaska, and Utah had the highest exemption rates for the 2023-24 school year, according to the CDC. Those states allow parents or legal guardians to exempt their children for religious reasons by submitting a notarized form or a signed statement.

    Florida and Georgia, with some of the lowest reported minimum vaccination rates for kindergartners, allow parents to exempt their children by submitting a form with the child’s school or day care.

    Both states have reported declines in uptake of the measles, mumps, and rubella vaccine, which is one of the most common childhood shots. In Georgia, MMR coverage for kindergartners dropped to 88.4% in the 2023-24 school year from 93.1% in 2019-20, according to the CDC. Florida dropped to 88.1% from 93.5% during the same period.

    Andi Shane, a pediatric infectious disease specialist in Atlanta, traces Georgia’s declining rates to families who lack access to a pediatrician. State policies on exemptions are also key, she said.

    “There’s lots of data to support the fact that when personal belief exemptions are not permitted, that vaccination rates are higher,” she said.

    In December, Georgia public health officials put out an advisory saying the state had recorded significantly more whooping cough cases than in the prior year. According to CDC data, Georgia reported 280 cases in 2024 compared with 96 the year before.

    Until 2023, Mississippi was one of the few states that allowed parents to opt out of vaccinating their kids only for medical reasons — and only with the approval of a doctor. That gave it among the highest vaccination rates in the nation as of the 2023-24 school year.

    “It’s one of the few things Mississippi has done well,” said Anita Henderson, a pediatrician who has practiced in the southern part of the state for nearly 30 years. In terms of health, she said, childhood vaccination rates were the state’s one “shining star.”

    But that changed in April 2023 when a federal judge ordered state officials to start allowing religious exemptions. The ruling has emboldened many families, Henderson said.

    “We are seeing more and more skepticism, more and more vaccine hesitancy, and a lack of confidence because of this ruling,” she said.

    State officials have granted more than 5,000 religious exemptions since the court order allowing them, according to the state health department. Daniel Edney, the state health officer, said most of the requests have come from “more affluent” residents in “pockets” of the state.

    “Most people listen to the expert opinions of their pediatricians and family medicine doctors to stay on the vaccine schedule, because it’s what is best to protect their children,” he said.

    West Virginia’s vaccine law — which hasn’t allowed nonmedical exemptions — also could soon change, Matthew Christiansen said in December before he resigned as the state’s health officer.

    A bill that would have broadened exemptions made it through the legislature last year but was vetoed by outgoing Republican Gov. Jim Justice. The new governor, Republican Pat Morrisey, has been a vocal critic of vaccine mandates. And just a day after being inaugurated, he issued an executive order to propose provisions by Feb. 1 that could allow religious and conscientious exemptions.

    “I want to send a message that if you have a religious belief, then we’re going to have an exception,” he said at a Jan. 14 press conference. “We’re not going to be the outlier.”

    People asserting their personal freedoms to decline vaccines for their kids can ultimately curtail the ability of others to live full lives, Christiansen said. “Kids getting measles and mumps and polio and being paralyzed for their whole life is an impediment on personal freedom and autonomy for those kids,” he said.

    Since the covid pandemic, anti-vaccine sentiment has been growing in Tennessee. One organization, Stand for Health Freedom, drafted a letter for constituents to send to their state lawmakers calling for the resignation of the medical director of Tennessee’s Vaccine-Preventable Diseases and Immunization Program. The group said she demonstrated a “lack of respect for the informed consent rights” of the people.

    “They feel emboldened by the idea that this presidential administration seems to feel very strongly that a lot of these issues should be taken back to the states,” said Emily Delikat, director of Tennessee Families for Vaccines, a pro-vaccine group.

    Ultimately, like many effective public health interventions, vaccines are a victim of their own success, said Henderson, the Mississippi pediatrician. Most people haven’t seen outbreaks of measles or polio, so they forget how dangerous the diseases are, she said.

    “It may unfortunately take a resurgence of those diseases to raise awareness to the fact that these are dangerous, these are deadly, these are preventable,” she said. “I hope it doesn’t come to that.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    This story can be republished for free (details).

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Black Beans vs Pinto Beans – 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 black beans to pinto beans, we picked the pinto beans.

    Why?

    Both of these beans have won all their previous comparisons, so it’s no surprise that this one was very close. Despite their different appearance, taste, and texture, their nutritional profiles are almost identical:

    In terms of macros, pinto beans have a tiny bit more protein, carbs, and fiber. So, a nominal win for pinto beans, but again, the difference is very slight.

    When it comes to vitamins, black beans have more of vitamins A, B1, B3, and B5, while pinto beans have more of vitamins B2, B6, B9, C, E, K and choline. Superficially, again this is nominally a win for pinto beans, but in most cases the differences are so slight as to be potentially the product of decimal place rounding.

    In the category of minerals, black beans have more calcium, copper, iron, and phosphorus, while pinto beans have more magnesium, manganese, selenium, and zinc. That’s a 4:4 tie, but the only one with a meaningful margin of difference is selenium (of which pinto beans have 4x more), so we’re calling this one a very modest win for pinto beans.

    All in all, adding these up makes for a “if we really are pressed to choose” win for pinto beans, but honestly, enjoy either in accordance with your preference (this writer prefers black beans!), or better yet, both.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest

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    We’ve talked before about how important fiber is:

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    And even how it’s arguably the most important dietary factor when it comes to avoiding heart disease:

    What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure ← Spoiler: it’s fiber

    And yes, that’s even when considered alongside other (also laudable) dietary interventions such as lowering intake of sodium, various kinds of saturated fat, and red meat.

    So, what should we know about fiber, aside from “aim to get nearer 40g/day instead of the US average 16g/day”?

    Soluble vs Insoluble

    The first main way that dietary fibers can be categorized is soluble vs insoluble. Part of the difference is obvious, but bear with us, because there’s more to know about each:

    • Soluble fiber dissolves (what a surprise) in water and, which part is important, forms a gel. This slows down things going through your intestines, which is important for proper digestion and absorption of nutrients (as well as avoiding diarrhea). Yes, you heard right: getting enough of the right kind of fiber helps you avoid diarrhea.
    • Insoluble fiber does not dissolve (how shocking) in water and thus mostly passes through undigested by us (some will actually be digested by gut microbes who subsist on this, and in return for us feeding them daily, they make useful chemicals for us). This kind of fiber is also critical for healthy bowel movements, because without it, constipation can ensue.

    Both kinds of fiber improve just about every metric related to blood, including improving triglycerides and improving insulin sensitivity and blood glucose levels. Thus, they help guard against various kinds of cardiovascular disease, diabetes, and metabolic disease in general. Do note that because whatever’s good for your heart/blood is good for your brain (which requires a healthy heart and bloodstream to nourish it and take away waste), likely this also has a knock-on effect against cognitive decline, but we don’t have hard science for that claim so we’re going to leave that last item as a “likely”.

    However, one thing’s for sure: if you want a healthy gut, heart, and brain, you need a good balance of soluble and insoluble fibers.

    10 of the best for soluble fiber

    FoodSoluble Fiber Type(s)Soluble Fiber (g per serving)Insoluble Fiber Type(s)Insoluble Fiber (g per serving)Total Fiber (g per serving)
    Kidney beans (1 cup cooked)Pectin, Resistant Starch1.5–2Hemicellulose, Cellulose68
    Lentils (1 cup cooked)Pectin, Resistant Starch1.5–2Cellulose67.5
    Barley (1 cup cooked)Beta-glucan3–4Hemicellulose26
    Brussels sprouts (1 cup cooked)Pectin1–1.5Cellulose, Hemicellulose23.5
    Oats (1 cup cooked)Beta-glucan2–3Cellulose13
    Apples (1 medium)Pectin1–2Cellulose, Hemicellulose23
    Carrots (1 cup raw)Pectin1–1.5Cellulose, Hemicellulose23
    Citrus fruits (orange, 1 medium)Pectin1–1.5Cellulose12.5
    Flaxseeds (2 tbsp)Mucilage, Lignin1–1.5Cellulose12.5
    Psyllium husk (1 tbsp)Mucilage3–4Trace amounts03–4

    10 of the best for insoluble fiber

    FoodSoluble Fiber Type(s)Soluble Fiber (g per serving)Insoluble Fiber Type(s)Insoluble Fiber (g per serving)Total Fiber (g per serving)
    Wheat bran (1 cup)Trace amounts0Cellulose, Lignin6–86–8
    Black beans (1 cup cooked)Pectin, Resistant Starch1.5Cellulose67.5
    Brown rice (1 cup cooked)Trace amounts0.5Hemicellulose, Lignin2–32.5–3.5
    Popcorn (3 cups popped)Trace amounts0.5Hemicellulose33.5
    Broccoli (1 cup cooked)Pectin1Cellulose, Hemicellulose45
    Green beans (1 cup cooked)Trace amounts0.5Cellulose, Hemicellulose33.5
    Sweet potatoes (1 cup cooked)Pectin1–1.5Cellulose34.5
    Whole wheat bread (1 slice)Trace amounts0.5Cellulose, Hemicellulose11.5
    Pears (1 medium)Pectin1Cellulose, Hemicellulose45
    Almonds (1 oz)Trace amounts0.5Cellulose, Hemicellulose22.5

    10 of the best for a balance of both

    FoodSoluble Fiber Type(s)Soluble Fiber (g per serving)Insoluble Fiber Type(s)Insoluble Fiber (g per serving)Total Fiber (g per serving)
    Raspberries (1 cup)Pectin1Cellulose56
    Edamame (1 cup cooked)Pectin1Cellulose56
    Chia seeds (2 tbsp)Mucilage, Pectin2–3Lignin, Cellulose35.5
    Artichokes (1 medium)Inulin1Cellulose, Hemicellulose56
    Avocado (1 medium)Pectin~2Cellulose46
    Black beans (1 cup cooked)Pectin, Resistant Starch1.5Cellulose67.5
    Quinoa (1 cup cooked)Pectin, Saponins1Cellulose, Hemicellulose34
    Spinach (1 cup cooked)Pectin0.5Cellulose, Lignin33.5
    Prunes (1/2 cup)Pectin, Sorbitol2Cellulose46
    Figs (3 medium)Pectin1Cellulose23

    You’ll notice that the above “balance” is not equal; that’s ok; we need greater quantities of insoluble than soluble anyway, so it is as well that nature provides such.

    This is the same kind of balance when we talk about “balanced hormones” (does not mean all hormones are in equal amounts; means they are in the right proportions) or “balanced microbiome” (does not mean that pathogens and friendly bacteria are in equal numbers), etc.

    Some notes on the above:

    About those fiber types, some of the most important soluble ones to aim for are:

    • Beta-glucan: found in oats and barley, it supports heart health.
    • Pectin: found in fruits like apples, citrus, and pears, it helps with cholesterol control.
    • Inulin: a type of prebiotic fiber found in artichokes.
    • Lignin: found in seeds and wheat bran, it has antioxidant properties.
    • Resistant starch: found in beans and lentils, it acts as a prebiotic for gut health.

    See also: When Is A Fiber Not A Fiber? The Food Additive You Do Want

    One fiber to rule them all

    Well, not entirely (we still need the others) but there is a best all-rounder:

    The Best Kind Of Fiber For Overall Health?

    Enjoy!

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  • Be Your Future Self Now – by Dr. Benjamin Hardy

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    Affirmations in the mirror are great and all, but they can only get you so far! And if you’re a regular reader of our newsletter, you probably know about the power of small daily habits adding up and compounding over time. So what does this book offer, that’s different?

    “Be Your Future Self Now” beelines the route “from here to there”, with a sound psychological approach. On which note…

    The book’s subtitle mentions “the science of intentional transformation”, and while Dr. Hardy is a psychologist, he’s an organizational psychologist (which doesn’t really pertain to this topic). It’s not a science-heavy book, but it is heavy on psychological rationality.

    Where Dr. Hardy does bring psychology to bear, it’s in large part that! He teaches us how to overcome our biases that cause us to stumble blindly into the future… rather than intentfully creating our own future to step into. For example:

    Most people (regardless of age!) acknowledge what a different person they were 10 years ago… but assume they’ll be basically the same person 10 years from now as they are today, just with changed circumstances.

    Radical acceptance of the inevitability of change is the first step to taking control of that change.

    That’s just one example, but there are many, and this is a book review not a book summary!

    In short: if you’d like to take much more conscious control of the direction your life will take, this is a book for you.

    Click here to get your copy of “Be Your Future Self Now” from Amazon!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: