Italian White Beans

Beans are great cancer fighters. Try this easy and tasty recipe. This recipe is an all around winner. Enjoy! 

You’ll Need

  • 2 cups cooked great northern beans
  • ½ cup chopped, drained, marinated sun-dried tomatoes
  • ¼ cup sliced ripe olives
  • 1 Tablespoon chopped fresh basil, or 1 teaspoon dried
  • 1 Tablespoon olive oil
  • 1 clove garlic, crushed
  • Salt and pepper as needed

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Beans and Greens

 Known as poor man’s food in Italy, this meal is fit to serve a king!

You’ll Need

  • 4 large garlic cloves, thinly sliced
  • 3 Tablespoons extra virgin olive oil
  • Pinch red pepper flakes
  • 1 can or 2 cups cooked cannellini beans (reserving 1/3 cup liquid)
  • 1 ½ pounds of chopped kale
  • Salt and pepper to taste
  • Freshly grated Parmesan cheese (optional)


  • In a medium pot, sauté sliced garlic and red pepper flakes in oil on low heat until the garlic starts to brown.
  • Add the beans including the liquid.
  • Add the chopped kale and simmer until they’re cooked but still firm.
  • Add salt and pepper to taste.
  • If you would like it to be a bit more like a soup you can add some additional water.
  • Drizzle a little extra virgin olive oil on the top of each bowl and serve with freshly grated Parmesan cheese.
  • Serve with a nice piece of bread. Enjoy!


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Basil Pesto Sauce

Making herbs a regular part of the diet is a super idea as many are a great source of antioxidants.

Yields approximately 1 ½ cups

You’ll Need:

  • 1 cup packed basil leaves
  • ½ cup toasted walnuts
  • 1 garlic clove
  • ½ cup Parmesan Cheese
  • 1/3 cup olive oil
  • Salt to taste
  • Pepper to taste


  • Mix all in a blender or food processor until an even consistency is reached.


  • You can add more garlic if you would like. You may want to mix it, have a taste and then decide.
  • This pesto freezes wonderfully. Place the pesto in ice cube trays and once the pesto has solidified place the blocks in a plastic bag and use it in the future. The ice cube technique it nice because it freezes the pesto in handy portion sizes.
  • The recipe can easily be doubled.
  • You can try different nuts such as pine nuts or macadamias.
  • You can try different herbs such as cilantro or parsley.
  • Serve over top of pastas, grilled vegetables, and fish. Or turn a piece of French or Pita bread into a pesto pizza. The options are endless but all are delicious.
  • Leave out the Parmesan cheese for a vegan pesto sauce.

The Cost Savings of Eating Well

I’m not talking about the cost of your Cheez Whiz Corn Dog fix, your soda splurge, or Five For Five Meal Deal.

This meta analysis of 330 studies correlated diet with it’s related economic consequences. The variables were CVD costs as a function of the consumption of salt/sodium, fruit and vegetables, meat, and saturated fat.

In the United States, reducing individual sodium intake to 2,300 mg/day from the current level could potentially save $1,990.9/person per year for hypertension treatment, …. Increasing consumption of fruits and vegetables from <0.5 cup/day to >1.5 cups/day could save $1,568.0/person per year in treatment costs for CVD, based on a cohort study.

This makes it really hard to argue that eating healthy is more expensive!

If You Love Nuts Be Happy, Because Nuts Love Your Heart Right Back

This study points out that regular nut consumption reduces cardiovascular disease risk, partly from improvements to dietary quality.  And the nutrients that are increased when you eat them (particularly, in this case, hazelnuts) include fiber, protein, total fat, MUFA, PUFA, potassium, folate, and vitamin E.

This may be because nuts (in this study it was almonds) can lower total and LDL cholesterol, effectively cleaning up your blood from the harmful effects of the bad cholesterol. Pistachios too also lower the bad stuff, and increase the good stuff.

The point is that, if you need a snack, reach for the nuts because they’re super heart healthy — as well as being delicious!!


New Wine In Old Bottles

I read the title of this study“Anti-inflammatory activity of natural stilbenoids”. 

Oooh, neat. Natural Stilbenoids!! A new term!!  I don’t know what a stilbenoid even is, much less a “natural” one.

Does that mean there are UNnatural stilbenoids? SUPERnatural stilbenoids?

And, these natural guys are apparently anti-inflammatory, which means that they could be good for a billion reasons inside your body. So what are they?


It’s a little ordinary actually. Stilbenoids are just the class of molecules found in wine, berries, etc. So when you hear people go on about them in the news, you might want to have a nice glass of wine, some blackberries, and read something else.

Want to Live Longer? Go Fish!

In a massive Meta-analysis — a study of studies — involving over 1 Million people, researchers concluded. “Current meta-analysis indicates that both fish and … PUFA consumption are inversely associated with risk of all-cause mortality.”

In other words, when fish consumption goes up, risk of death goes down. Wow.

What are PUFAs?? There are two main types of them — omega-3 and omega 6 polyunsaturated fatty acids. Omega-3 essential fatty acids are found in fatty fish, shellfish, liver, and in some seeds like flax.

And, obviously, there’s nothing you can’t OVER-CONSUME and make it bad for you. So if you eat meat, make the primary source of that meat be fish!

Basil Carrots

Try this dish! You may end up considering having it as a side dish
that is part of your regular rotation. 

You’ll Need

  • 6 medium carrots
  • 1 Tablespoon butter, melted (or olive oil)
  • ¼ teaspoon salt
  • ¼ teaspoon dried basil or 1/4 Tablespoon fresh, chopped


  • Slice carrots into half inch slices.
  • Simmer, covered, in water until tender, about 10 to 15 minutes; drain.
  • Combine remaining ingredients, toss with carrots.


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