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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  • In Vermont, Where Almost Everyone Has Insurance, Many Can’t Find or Afford Care

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    RICHMOND, Vt. — On a warm autumn morning, Roger Brown walked through a grove of towering trees whose sap fuels his maple syrup business. He was checking for damage after recent flooding. But these days, his workers’ health worries him more than his trees’.

    The cost of Slopeside Syrup’s employee health insurance premiums spiked 24% this year. Next year it will rise 14%.

    The jumps mean less money to pay workers, and expensive insurance coverage that doesn’t ensure employees can get care, Brown said. “Vermont is seen as the most progressive state, so how is health care here so screwed up?”

    Vermont consistently ranks among the healthiest states, and its unemployment and uninsured rates are among the lowest. Yet Vermonters pay the highest prices nationwide for individual health coverage, and state reports show its providers and insurers are in financial trouble. Nine of the state’s 14 hospitals are losing money, and the state’s largest insurer is struggling to remain solvent. Long waits for care have become increasingly common, according to state reports and interviews with residents and industry officials.

    Rising health costs are a problem across the country, but Vermont’s situation surprises health experts because virtually all its residents have insurance and the state regulates care and coverage prices.

    For more than 15 years, federal and state policymakers have focused on increasing the number of people insured, which they expected would shore up hospital finances and make care more available and affordable.

    “Vermont’s struggles are a wake-up call that insurance is only one piece of the puzzle to ensuring access to care,” said Keith Mueller, a rural health expert at the University of Iowa.

    Regulators and consultants say the state’s small, aging population of about 650,000 makes spreading insurance risk difficult. That demographic challenge is compounded by geography, as many Vermonters live in rural areas, where it’s difficult to attract more health workers to address shortages.

    At least part of the cost spike can be attributed to patients crossing state lines for quicker care in New York and Massachusetts. Those visits can be more expensive for both insurers and patients because of long ambulance rides and charges from out-of-network providers.

    Patients who stay, like Lynne Drevik, face long waits. Drevik said her doctor told her in April that she needed knee replacement surgeries — but the earliest appointment would be in January for one knee and the following April for the other.

    Drevik, 59, said it hurts to climb the stairs in the 19th-century farmhouse in Montgomery Center she and her husband operate as an inn and a spa. “My life is on hold here, and it’s hard to make any plans,” she said. “It’s terrible.”

    Health experts say some of the state’s health system troubles are self-inflicted.

    Unlike most states, Vermont regulates hospital and insurance prices through an independent agency, the Green Mountain Care Board. Until recently, the board typically approved whatever price changes companies wanted, said Julie Wasserman, a health consultant in Vermont.

    The board allowed one health system — the University of Vermont Health Network — to control about two-thirds of the state’s hospital market and allowed its main facility, the University of Vermont Medical Center in Burlington, to raise its prices until it ranked among the nation’s most expensive, she said, citing data the board presented in September.

    Hospital officials contend their prices are no higher than industry averages.

    But for 2025, the board required the University of Vermont Medical Center to cut the prices it bills private insurers by 1%.

    The nonprofit system says it is navigating its own challenges. Top officials say a severe lack of housing makes it hard to recruit workers, while too few mental health providers, nursing homes, and long-term care services often create delays in discharging patients, adding to costs.

    Two-thirds of the system’s patients are covered by Medicare or Medicaid, said CEO Sunny Eappen. Both government programs pay providers lower rates than private insurance, which Eappen said makes it difficult to afford rising prices for drugs, medical devices, and labor.

    Officials at the University of Vermont Medical Center point to several ways they are trying to adapt. They cited, for example, $9 million the hospital system has contributed to the construction of two large apartment buildings to house new workers, at a subsidized price for lower-income employees.

    The hospital also has worked with community partners to open a mental health urgent care center, providing an alternative to the emergency room.

    In the ER, curtains separate areas in the hallway where patients can lie on beds or gurneys for hours waiting for a room. The hospital also uses what was a storage closet as an overflow room to provide care.

    “It’s good to get patients into a hallway, as it’s better than a chair,” said Mariah McNamara, an ER doctor and associate chief medical officer with the hospital.

    For the about 250 days a year when the hospital is full, doctors face pressure to discharge patients without the ideal home or community care setup, she said. “We have to go in the direction of letting you go home without patient services and giving that a try, because otherwise the hospital is going to be full of people, and that includes people that don’t need to be here,” McNamara said.

    Searching for solutions, the Green Mountain Care Board hired a consultant who recommended a number of changes, including converting four rural hospitals into outpatient facilities, in a worst-case scenario, and consolidating specialty services at several others.

    The consultant, Bruce Hamory, said in a call with reporters that his report provides a road map for Vermont, where “the health care system is no match for demographic, workforce, and housing challenges.”

    But he cautioned that any fix would require sacrifice from everyone, including patients, employers, and health providers. “There is no simple single policy solution,” he said.

    One place Hamory recommended converting to an outpatient center only was North Country Hospital in Newport, a village in Vermont’s least populated region, known as the Northeast Kingdom.

    The 25-bed hospital has lost money for years, partly because of an electronic health record system that has made it difficult to bill patients. But the hospital also has struggled to attract providers and make enough money to pay them.

    Officials said they would fight any plans to close the hospital, which recently dropped several specialty services, including pulmonology, neurology, urology, and orthopedics. It doesn’t have the cash to upgrade patient rooms to include bathroom doors wide enough for wheelchairs.

    On a recent morning, CEO Tom Frank walked the halls of his hospital. The facility was quiet, with just 14 admitted patients and only a couple of people in the ER. “This place used to be bustling,” he said of the former pulmonology clinic.

    Frank said the hospital breaks even treating Medicare patients, loses money treating Medicaid patients, and makes money from a dwindling number of privately insured patients.

    The state’s strict regulations have earned it an antihousing, antibusiness reputation, he said. “The cost of health care is a symptom of a larger problem.”

    About 30 miles south of Newport, Andy Kehler often worries about the cost of providing health insurance to the 85 workers at Jasper Hill Farm, the cheesemaking business he co-owns.

    “It’s an issue every year for us, and it looks like there is no end in sight,” he said.

    Jasper Hill pays half the cost of its workers’ health insurance premiums because that’s all it can afford, Kehler said. Employees pay $1,700 a month for a family, with a $5,000 deductible.

    “The coverage we provide is inadequate for what you pay,” he said.

     

    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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  • Dangers Of Root Canals And Crowns, &  What To Do Instead

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    Dr. Michelle Jorgensen, a dentist, tells us that it’s a lot rarer than people think to actually need a crown or a root canal; there are ways of avoiding such:

    The tooth, the whole tooth, and nothing but the tooth?

    First, some of the problems with the treatments that are most popular, especially in the US:

    Problems with root canals:

    • Involves cleaning and filling the tooth’s main canal but leaves microtubules that can harbor dead tissue and attract bacteria.
    • This can lead to infections, often undetected for a long time due to the nerve removal, potentially harming overall health and weakening the tooth.
    • Root canals often result in brittle teeth that can break, necessitating crowns.

    And then…

    Problems with crowns:

    • A crown requires significant removal of tooth structure (up to 1.5 mm of enamel), making the tooth more vulnerable and sensitive.
    • Crowns can also lead to new cavities underneath due to weak bonding to dentin.
    • The cycle often leads from a healthy tooth to fillings, crowns, root canals, and eventual extraction (and then, perhaps, an implant in its place). That’s great for the dentist, but not so great for you.

    Biomimetic dentistry the exciting name currently being used for what has been more prosaically called “conservative restorative dentistry”, which in turn has also been known by other names in recent decades, and its goal is to strengthen and preserve natural teeth as much as possible.

    Methods it uses:

    • Treats affected but still living teeth with non-invasive procedures.
    • Uses ozone treatment to kill bacteria in deep cavities, avoiding direct nerve exposure.
    • Applies conservative partial restorations like onlays instead of full crowns.

    Benefits of this approach:

    • Preserves enamel, minimizes trauma, and reduces the risk of tooth death.
    • Maintains long-term tooth structure and health.
    • 95% success rate in saving affected teeth without resorting to root canals.

    In short, Dr. Jorgensen says that 60–80% of traditional crowns and root canals can be avoided. Which is surely a good thing.

    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:

    Tooth Remineralization: How To Heal Your Teeth Naturally

    Take care!

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  • Which Bell Peppers To Pick?

    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.

    Bell Peppers: A Spectrum Of Specialties

    We were going to do this as part of our ongoing “This Or That?” challenge, but as there are four main types all with many different benefits, we thought this bunch of fruits deserved a main feature.

    And yes, they’re botanically fruits, even if culinarily used as vegetables—much like tomatoes, famously!

    They’re all the same (but also very much not)

    A thing to know is that whether bell peppers be green, yellow, orange, or red, they’re all the same plant, Capiscum anuum. All that differs is how early or late they’re harvested.

    Notwithstanding the “Capiscum” genus, they don’t contain capsaicin (as is found in hot peppers). Capsaicin’s a wonderful phytochemical:

    Capsaicin For Weight Loss And Against Inflammation

    …but today we’re all about the bell peppers.

    So, let’s see how they stack up!

    💚 Green for lutein

    Lutein is especially important for the eyes and [the rest of the] brain, to the point that there’s now an Alzheimer’s test that measures lutein concentration in the eye:

    Reduce Your Alzheimer’s Risk

    Green peppers have most of this important carotenoid, though the others all have some too. See also:

    Brain Food? The Eyes Have It!

    💛 Yellow for vitamin C

    Yellow peppers are technically highest in vitamin C, but all of them contain far more than the daily dose per fruit already, so if there’s any color of pepper that’s nutritionally the most expendable, it’s yellow, since any other color pepper can take its place.

    Watch out, though! Cooking destroys vitamin C, so if you want to get your Cs in, you’re going to want to do it raw.

    🧡 Orange for zeaxanthin and cryptoxanthins

    Similar in their benefits to lutein, these antioxidant carotenoids are found most generously in orange peppers (20x as much as in yellow, 10x as much as in red, and slightly more than in green).

    ❤️ Red for vitamins A & B6

    Red peppers are richest by far in vitamin A, with one fruit giving the daily dose already. The others have about 10% of that, give or take.

    Red peppers also have the most vitamin B6, though the others also have nearly as much.

    ❤️ Red for lycopene

    We must do a main feature for lycopene sometime, as unlike a lot of antioxidant carotenoids, lycopene is found in comparatively very few foods (most famously it’s present in tomatoes).

    Red is the only color of pepper to have lycopene.

    10almonds tip: to get the most out of your lycopene, cook these ones!

    Lycopene becomes 4x more bioavailable when cooked:

    Lycopene in tomatoes: chemical and physical properties affected by food processing ← this paper is about tomatoes but lycopene is lycopene and this applies to the lycopene in red peppers, too

    And the overall winner is…

    You! Because you get to eat all four of them

    Enjoy!

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  • Can You Be Fat AND Fit?

    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.

    The short answer is “yes“.

    And as for what that means for your heart and/or all-cause mortality risk: it’s just as good as being fit at a smaller size, and furthermore, it’s better than being less fit at a smaller size.

    Here’s the longer answer:

    The science

    A research team did a systematic review looking at multiple large cohort studies examining the associations between:

    • Cardiorespiratory fitness and cardiovascular disease risk
    • Cardiorespiratory fitness and all-cause mortality
    • BMI and cardiovascular disease risk
    • BMI and all-cause mortality

    However, they also took this further, and tabulated the data such that they could also establish the cardiovascular disease mortality risk and all-cause mortality risk of:

    1. Unfit people with “normal” BMI
    2. Unfit people with “overweight” BMI
    3. Unfit people with “obese” BMI
    4. Fit people with “normal” BMI
    5. Fit people with “overweight” BMI
    6. Fit people with “obese” BMI

    Before we move on, let’s note for the record that BMI is a woeful system in any case, for enough reasons to fill a whole article:

    When BMI Doesn’t Measure Up

    Now, with that in mind, let’s get to the results:

    What they found

    For cardiovascular disease mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

    • Unfit people with “normal” BMI: 2.04x higher risk.
    • Unfit people with “overweight” BMI: 2.58x higher risk.
    • Unfit people with “obese” BMI: 3.35x higher risk

    So here we can see that if you are unfit, then being heavier will indeed increase your CVD mortality risk.

    For all-cause mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

    • Unfit people with “normal” BMI: 1.92x higher risk.
    • Unfit people with “overweight” BMI: 1.82x higher risk.
    • Unfit people with “obese” BMI: 2.04x higher risk

    This time we see that if you are unfit, then being heavier or lighter than “overweight” will increase your all-cause mortality risk.

    So, what about if you are fit? Then being heavier or lighter made no significant difference to either CVD mortality risk or all-cause mortality risk.

    Fit individuals, regardless of weight category (normal, overweight, or obese), had significantly lower mortality risks compared to unfit individuals in any weight category.

    Note: not just “compared to unfit individuals in their weight category”, but compared to unfit individuals in any weight category.

    In other words, if you are obese and have good cardiorespiratory fitness, you will (on average) live longer than an unfit person with “normal” BMI.

    You can find the paper itself here, if you want to examine the data and/or method:

    Cardiorespiratory fitness, body mass index and mortality: a systematic review and meta-analysis

    Ok, so how do I improve the kind of fitness that they measured?

    They based their cardiorespiratory fitness on VO2 Max, which scientific consensus holds to be a good measure of how efficiently your body can use oxygen—thus depending on your heart and lungs being healthy.

    If you use a fitness tracker that tracks your exercise and your heart rate, it will estimate your VO2 Max for you—to truly measure the VO2 Max itself directly, you’ll need a lot more equipment; basically, access to a lab that tests this. But the estimates are fairly accurate, and so good enough for most personal purposes that aren’t hard-science research.

    Next, you’ll want to do this:

    53 Studies Later: The Best Way to Improve VO2 Max

    Take care!

    Don’t Forget…

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  • The Spice Of Life

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    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

    ❝Great newsletter. Am taking turmeric for inflammation of hips and feet. Works like magic. Would like to know how it works, and what tumeric is best combined with – also whether there any risks in longterm use.❞

    Glad you’re enjoying! As for turmeric, it sure is great, isn’t it? To answer your questions in a brief fashion:

    • How it works: it does a lot of things, but perhaps its most key feature is its autoxidative metabolites that mediate its anti-inflammatory effect. This, it slows or inhibits oxidative stress that would otherwise cause inflammation, increase cancer risk, and advance aging.
    • Best combined with: black pepper
    • Any risks in long-term use: there are no known risks in long-term use ← that’s just one study, but there are lots. Some studies were prompted by reported hepatotoxicity of curcumin supplements, but a) the reports themselves seem to be without evidence b) the reported hepatoxicity was in relation to contaminants in the supplements, not the curcumin itself c) clinical trials were unable to find any hepatotoxicity (or other) risks anyway. Here’s an example of such a study.

    You might also like our previous main feature: Why Curcumin (Turmeric) Is Worth Its Weight In Gold

    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

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  • Greek Yogurt vs Cottage Cheese – Which is Healthier?

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    Our Verdict

    When comparing Greek yogurt to cottage cheese, we picked the yogurt.

    Why?

    These are both dairy products popularly considered healthy, mostly for their high-protein, low-carb, low-fat profile. We’re going to assume that both were made without added sugars. Thus, their macro profiles are close to identical, and nothing between them there.

    In the category of vitamins, both are a good source of some B vitamins, and neither are good source of much else. The B-vitamins they have most of, B2 and B12, Greek yogurt has more.

    We’ll call this a small win for Greek yogurt.

    As they are dairy products, you might have expected them to contain vitamin D—however (unless they have been artificially fortified, as is usually done with plant-based equivalents) they contain none or trace amounts only.

    When it comes to minerals, both are reasonable sources of calcium, selenium, and phosphorus. Of these, they’re equal on the selenium, while cottage cheese has more phosphorus and Greek yogurt has more calcium.

    Since it’s also a mineral (even if it’s usually one we’re more likely to be trying to get less of), it’s also worth noting here that cottage cheese is quite high in sodium, while Greek yogurt is not.

    Another win for Greek yogurt.

    Beyond those things, we’d be remiss not to mention that Greek yogurt contains plenty of probiotic bacteria, while cottage cheese does not.

    Want to learn more?

    You might like to read:

    Take care!

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