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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  • Inheritance – by Dr. Sharon Moalem

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    We know genes make a big difference to a lot about us, but how much? And, the genes we have, we’re stuck with, right?

    Dr. Sharon Moalem shines a bright light into some of the often-shadowier nooks and crannies of our genetics, covering such topics as:

    • How much can (and can’t) be predicted from our parents’ genes—even when it comes to genetic traits that both parents have, and Gregor Mendel himself would (incorrectly) think obvious
    • How even something so seemingly simple and clear as genetic sex, very definitely isn’t
    • How traumatic life events can cause epigenetic changes that will scar us for generations to come
    • How we can use our genetic information to look after our health much better
    • How our life choices can work with, or overcome, the hand we got dealt in terms of genes

    The style of the book is conversational, down to how there’s a lot of “I” and “you” in here, and the casual style belies the heavy, sharp, up-to-date science contained within.

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  • Strategic Wellness

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    Strategic Wellness: planning ahead for a better life!

    This is Dr. Michael Roizen. With hundreds of peer-reviewed publications and 14 US patents, his work has been focused on the importance of lifestyle factors in healthy living. He’s the Chief Wellness Officer at the world-famous Cleveland Clinic, and is known for his “RealAge” test and related personalized healthcare services.

    If you’re curious about that, you can take the RealAge test here.

    (they will require you inputting your email address if you do, though)

    What’s his thing?

    Dr. Roizen is all about optimizing health through lifestyle factors—most notably, diet and exercise. Of those, he is particularly keen on optimizing nutritional habits.

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    Nope! Although: he does also advocate for that. But there’s more, he makes the case for what he calls “circadian eating”, optimally timing what we eat and when.

    Is that just Intermittent Fasting again?

    Nope! Although: he does also advocate for that. But there’s more:

    Dr. Roizen takes a more scientific approach. Which isn’t to say that intermittent fasting is unscientific—on the contrary, there’s mountains of evidence for it being a healthful practice for most people. But while people tend to organize their intermittent fasting purely according to convenience, he notes some additional factors to take into account, including:

    • We are evolved to eat when the sun is up
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  • Beetroot vs Carrot – Which is Healthier?

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    Our Verdict

    When comparing beetroot to carrot, we picked the carrot.

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    It was close! And beetroot does have its advantages, but we say carrot wins on balance.

    In terms of macros, these two root vegetables are close to identical, down to both having 9.57g carbs per 100g, and 2.8g fiber per 100g. Technically, beetroot has a smidgen more protein, but nobody’s eating these for their tiny protein content.

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    You might like to read:

    From Apples to Bees, and high-fructose C’s: Which Sugars Are Healthier, And Which Are Just The Same?

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    We’ve reviewed numerous books on the immune system before, and this one’s mostly not about that.

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    The author is a science journalist, by the way, and has no PhD, but does have a flock of Fellowships and assorted scientific awards and honors, so he appears to be doing good work so far as the scientific community is concerned.

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  • Water-based Lubricant vs Silicon-based Lubricant – Which is Healthier?

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    So-called for its gut-healthy ingredients, and its flavor profile being from the Maghreb (“Sunset”) region, the western half of the N. African coast.

    You will need

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

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    Want to learn more?

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

    Take care!

    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: