As a Nutritarian, I am committed to eating one serving of beans or legumes daily. Here is why, according to Dr. Fuhrman’s website:
“Beans’ unique composition makes them a dietary wonder. Beans are rich in fiber and resistant starch and are not easily broken down by enzymes in the small intestine. They pass into the large intestine where bacteria ferment them into short chain fatty acids such as butyrate.6 Butyrate protects against colon cancer in many different ways:
|• Butyrate halts cancer cell growth and causes cancer cell death.7
• Butyrate increases the expression of detoxifying enzymes and limits DNA damage due to oxidative stress.8
• Butyrate inhibits tumors from acquiring a blood supply.7
So there. I love beans. And before we go any further, let’s get this out of the way, okay?
Tonight I made a vegetarian bean soup with a blend of about 10 varieties of beans. I would be lying if I said that I didn’t miss the ham. It’s not that the soup was lacking anything, I am just very partial to bean soup with ham. Ham, however, does not pass the “Will this make me healthier?” test. Here is the recipe for my delicious, ham-less, bean soup:
Makes a lot, use a big pot.
Dice and saute in a small amount of olive oil the following:
- 1 yellow onion
- 1 or 2 ribs of celery
- 1 or 2 carrots
- 1 red bell pepper
- 3 cloves garlic
when they are soft and fragrant, add:
- 1 Tablespoon ground cumin
- 3 cups of assorted beans and lentils
- 14 oz can of diced tomatoes
- 2 cups of tomato sauce (I used some I’d made a few days ago)
- 12 cups of water or stock
- bay leaf or 2
Bring to a boil then turn down and simmer for 3 hours or until the beans are soft. Add some fresh parsley, and correct the seasonings with salt & pepper.
Serve with crusty bread and bacon fat.
Oh, sorry, that was my evil twin.