Full of Beans and Veggies

08/21/2026

𝐂𝐡𝐢𝐜𝐤𝐩𝐞𝐚 𝐃𝐫𝐞𝐬𝐬𝐢𝐧𝐠

This recipe contains garbanzo beans. According to the Cleveland Clinic, garbanzo beans, also known as chickpeas, are considered a complete protein because they contain all nine essential amino acids. They are also choked full of vitamins and minerals, such as choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium and iron. They are also high in vitamin A, E and C. Because of this, garbanzo beans help promote weight control, prevent constipation, improve cardiovascular health and control blood sugar.

Ingredients:
2 Tbsp raw cashews
3/4 cup garbanzo beans
1/4 cup apple cider vinegar
1/4 cup lemon juice
2 tsp minced garlic
2 Tbsp natural maple syrup
1/2 cup water

Directions:
Add all ingredients to a blender and blend until smooth, about 2 minutes.

08/18/2026

Beans and grains are awesome!

08/16/2026

What an amazing conference about the power of plant-based nutrition and its ability to prevent, treat, and even reverse some diseases and chronic conditions! It was great to meet so many doctors, nurses, medical students, dietitians, and everyday people like my husband and I trying to learn as much as we can to help educate and help others.

08/16/2026

𝐋𝐞𝐦𝐨𝐧 𝐏𝐞𝐩𝐩𝐞𝐫 𝐏𝐚𝐬𝐭𝐚 𝐰𝐢𝐭𝐡 𝐀𝐬𝐩𝐚𝐫𝐚𝐠𝐮𝐬 𝐚𝐧𝐝 𝐌𝐮𝐬𝐡𝐫𝐨𝐨𝐦𝐬

So, I’ve been a little busy attending the International Conference on Nutrition in Medicine in DC for the last three days. And I’m even more motivated to share the amazing health benefits of a whole food plant-based diet!

Before I left home, I created this recipe which contains asparagus. Asparagus is a nutrient-dense green vegetable low in calories yet packed with essential vitamins like A, C, E, and K, plus folate, fiber, and powerful antioxidants that reduce cell damage and support overall wellness.

Total Time: 30 min
Servings: 4 servings

Ingredients:
8 oz spaghetti (chickpea, wheat or veggie)
2 cups frozen shelled edamame
1 lb. fresh asparagus, tough ends broken off and rest cut into 2” pieces
8 oz mushrooms, sliced
1 Tbsp minced garlic (about 4 cloves)
1/4 tsp red pepper flakes
2 tsp lemon pepper seasoning
2 Tbsp lemon juice
1/4 c walnuts, chopped

Directions:
Cook pasta according to package directions; add edamame the last 3 minutes of cooking. Reserve ¼ cup pasta cooking water. Drain pasta mixture.

Meanwhile, cut asparagus and slice mushrooms. In an extra-large skillet, cook mushrooms and asparagus over medium-high 6 minutes or until just tender, stirring frequently. Mushrooms should supply enough liquid to prevent sticking, but if not, add 1 to 2 tablespoons of water at a time as needed. Add garlic and red pepper flakes; cook and stir 1 minute.

Add pasta mixture, lemon seasoning, lemon juice, and reserved pasta cooking water to skillet; toss to combine. Top with chopped walnuts.

08/15/2026

I can't rave enough about all of the incredible research-backed information shared with us at the ICNM conference!

Here's one that really stood out today: 𝐚 𝐥𝐢𝐬𝐭 𝐨𝐟 𝟕𝟒 𝐜𝐡𝐫𝐨𝐧𝐢𝐜 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐬/𝐝𝐢𝐬𝐞𝐚𝐬𝐞𝐬 𝐭𝐡𝐚𝐭 𝐚𝐫𝐞 𝐫𝐞𝐥𝐚𝐭𝐞𝐝 𝐭𝐨 𝐭𝐡𝐞 𝐜𝐨𝐧𝐬𝐮𝐦𝐩𝐭𝐢𝐨𝐧 𝐨𝐟 𝐚𝐧𝐢𝐦𝐚𝐥 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐬. They can all be reduced, improved, or even eliminated by switching to a whole food plant-based diet. Let that one sink in!

Slide from Dr. Kim Williams, M.D., MACC, FAHA, MASNC
Legacy Foundation of Kentuckiana Endowed Chair in Health Equity
Professor and Chair, Department of Internal Medicine
University of Louisville, Louisville, KY

08/13/2026

My husband and I are having a great time in DC at the International Conference on Nutrition in Medicine! Lots of great evidence-based information and research on plant-based nutrition.

08/11/2026

I aim to eat most of these daily!

Want to eat for a longer, healthier life? Start with G-BOMBS.

G-BOMBS stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds, six food categories packed with vitamins, minerals, fiber, and protective phytochemicals that work together to support optimal health.

These foods are associated with:
🥬 Immune support
❤️ Cardiovascular health
🛡️ Protection against chronic disease
⚖️ Healthy, sustainable weight management
🧠 Healthy aging

The good news? You don't have to eat perfectly overnight. Simply making G-BOMBS a regular part of your meals is a powerful step toward improving your health.

Which G-BOMBS food do you eat every day?

08/07/2026

𝐏𝐥𝐚𝐧𝐭-𝐁𝐚𝐬𝐞𝐝 𝐇𝐨𝐩𝐩𝐢𝐧’ 𝐉𝐨𝐡𝐧

Hoppin' John originated in the Lowcountry of South Carolina, evolving from West African and Caribbean rice-and-bean cooking traditions brought over by enslaved people. It contains bell peppers, which are low-calorie, nutrient-dense powerhouses packed with vitamins A, C, and B6, as well as powerful antioxidants and fiber. Eating them regularly supports immune function, protects eye health, aids iron absorption, and promotes healthy digestion.

Prep Time: 10 min
Cook Time: 15 min
Servings: 6 servings

Ingredients:
2 (16 oz) frozen pepper and onion blend
1 jalepeno, seeded and chopped
2 stalks celery, sliced
2 medium carrots, thinly sliced
1 Tbsp minced garlic (about 3 cloves)
2 tsp paprika
2 tsp chili powder
1 tsp salt
1/2 tsp cayenne pepper
8 oz baby spinach
1 (15 oz) can black-eyed peas, drained and rinsed
1 (15 oz) can fire-roasted diced tomatoes
Prepared brown rice, quinoa, millet, or couscous for serving

Directions:
Heat large, deep skillet or Dutch oven over medium-high heat. Add the peppers, celery, carrots, onions and garlic and cook, stirring occasionally, about 12 minutes.

Stir in the paprika, chili powder, salt, and cayenne. Cook, stirring, for 30 seconds. Working in small handfuls, stir in the spinach, stirring after each addition to let it wilt slightly before adding another handful. Cook and stir until you can fit all of the spinach in the pan.

Add the black-eyed peas and tomatoes. Stir and continue to cook until heated through, about 4 additional minutes. Taste and add additional salt or spices as desired. Serve hot with rice or other grain.

Note: This recipe can also be made with fresh peppers. Replace the two bags of frozen peppers with 1 red pepper, 1 yellow pepper, 1 green pepper, and 1 onion.

08/04/2026

I love blueberries !