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February 8, 2021 • Healthy Eating & Nutrition

Beans Are Ridiculously Healthy

beans heart

I consider beans the most underutilized and under-appreciated superfood.  Here are 8 reasons to include them in your diet every day.

  1. Beans have megawatt nutritional power.  They provide a vegetable protein, more fiber and folate than any other food, potent antioxidants, and several key minerals.
  2. Beans fill you up without filling you out.  Their high fiber and protein make-up offers a powerful 1-2 punch for appetite suppression. Their difficult-to-digest starch keeps your glucose and insulin levels lower and steadier. Studies prove that beans are particularly helpful for staving off hunger!
  3. Beans provide awesome disease protection.  Eating beans regularly can lower your cardiovascular risk, lower your cholesterol, lower your blood pressure, lower your risk of type 2 diabetes, “feed your brain”, and provide protection from colon and breast cancer.
  4. Beans are cheap.  You can get a serving of beans for as little as 9 cents.
  5. Beans are convenient.  Enjoy them canned, fresh, frozen, or dried in any variety – they are ALL great for you.
  6. Beans are versatile – bean dips, bean soups, beans in your salads, beans in your burritos, beans in your rice, beans in your eggs,  beans as a side dish, or  whatever suits your fancy.
  7. Beans may help your live longer.  Beans are a cornerstone in the diets of all the world’s longest living inhabitants, including the 7th Day Adventists of Loma Linda, California, the Nicoyans of Costa Rica, the Sardinians of Italy, and the Okinawans of Japan.
  8. Beans are a highly sustainable crop that offer a host of environmental benefits relative to most other foods.

You’re going to love this delicious bean recipe!

Cannellini Beans with Kale

Serves 6

People are always asking me about tasty ways to prepare kale and this is one of my favorites. This dish is hearty enough to work as the main entrée, but of course works well as a side dish too.


  • 5-6 cups of fresh kale, chopped

  • 1 yellow onion, chopped

  • 1 package of fresh, sliced mushrooms, any variety

  • 1 pint of grape or cherry tomatoes, roasted in extra virgin olive oil

  • 1 can of cannellini beans, rinsed

  • 3 cloves of fresh garlic, chopped

  • 2 tbsp of fresh oregano, chopped

    2 tbsp of extra virgin olive oil

    Juice of 1 lemon


Drizzle the cherry/grape tomatoes with 1 tbsp of olive oil and roast them in a shallow baking dish in the oven at 375 F until soft and just beginning to brown (about 15 minutes). Meanwhile, in a large heavy skillet on medium to low heat, sauté the onions and mushrooms in 1 tbsp of the olive oil until soft. Turn the heat up to medium high and add the kale to the skillet. Sauté the kale with the mushrooms and onions, stirring frequently until it wilts about 4-5 minutes. Turn the heat down to low and add the beans, oregano, garlic and lemon juice. Stir to combine. When the tomatoes are roasted, add them to the skillet and stir into the bean/kale mixture. Lower the heat and simmer for a few minutes to allow the flavors to meld. Serve and enjoy!


  • Any dark leafy green can be used in this dish including collards, swiss chard, or spinach, etc.
  • Olives, artichokes, and bell pepper are also delicious additions to this dish.
  • Any variety of canned beans can be substituted for the cannellini beans.