By Justin and Clara Hamel
After a season of rich meals and festive indulgence, beans offer a nourishing way to reset your body and support gentle, natural detoxification. Beans are loaded with fiber, folate, potassium, zinc, iron and protein. They are also excellent for post-holiday meals, as their high fiber content supports digestive health by helping to “clean out” your system. The combination of soluble and insoluble fiber helps bind to toxins, move waste through the intestines, and even assist in lowering cholesterol and regulating blood sugar.
Regular bean consumption has been associated with reduced risk of several cancers, lower blood pressure, decreased rates of heart disease and improved blood sugar control. When you look at the research surrounding beans and their role in long-term wellness, it’s fair to wonder why they are not consumed more often! For a deeper dive into the extensive evidence-based benefits of beans, visit nutritionfacts.org.
Beans are also incredibly easy to incorporate into your daily meals. Add them to soups and salads, blend them into dips like hummus, tuck them into tacos or burritos, or spoon them over a baked potato for a hearty, nutrient-dense topping.
This recipe is a quick and easy mid-week meal that is packed with nutrients to keep you feeling energized and satisfied.
Sautéed White Beans and Spinach
Ingredients:
- 3 cans drained white beans (look for organic and BPA-free if possible)
- 4 cups spinach
- 3 cloves garlic, finely chopped
- 1 small onion, diced
- ¼ teaspoon smoked paprika
- ¼ teaspoon sea salt
- 1 tablespoon avocado oil or vegetable broth
Directions:
- In a large skillet, sauté onions and garlic in avocado oil or broth.
- When the onions turn translucent, add spinach and cook for another 2-3 minutes.
- Add beans and smoked paprika, then continue cooking for 5 minutes.
- Adjust salt and add any preferred seasonings to taste. (As an alternative, you can add a jar of diced tomatoes and replace the smoked paprika with 1 1/2 teaspoons of an Italian spice mix.)
- Serve the beans with a salad and voila—a delicious, nutritious meal in under 10 minutes.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
