Full of Beans and Veggies

09/10/2026

𝐏𝐞𝐚𝐜𝐡 𝐚𝐧𝐝 𝐓𝐨𝐦𝐚𝐭𝐨 𝐒𝐚𝐥𝐚𝐝 𝐰𝐢𝐭𝐡 𝐖𝐡𝐢𝐭𝐞 𝐁𝐞𝐚𝐧𝐬

This recipe contains peaches which are rich in vitamins, minerals, and antioxidants that promote heart health by regulating blood pressure and lowering cholesterol. Additionally, their high fiber and nutrient content supports healthy digestion, protects eyesight, and boosts collagen production for firmer skin.

Total Time: 30 mins
Servings: 12 servings

Ingredients:
Dressing
1/4 cup balsamic vinegar
1 Tbsp h**p seeds
2Tbsp water
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon black pepper

Salad
3 medium ripe peaches, pitted and cut into 1” pieces
1 lb tomatoes, cut into 1” pieces (about 2 medium tomatoes) and/or cherry tomatoes, halved
1/2 cup thinly sliced red onion
1/2 cup crumbled vegan feta (see recipe for Feta-ish)
1/2 cup pecan halves
1 (15 oz) can of cannellini beans, rinsed & drained
1/4 cup torn fresh basil

Directions:
In a blender, combine all dressing ingredients and blend until smooth.

Combine other ingredients in a large bowl. Pour dressing over top. Stir gently to combine.

09/08/2026

I love to eat all these things!

There is compelling evidence to recommend eating nuts at least three times a week to maximize your chances of living longer and healthier lives. Raw nuts are preferred over salted or toasted ones, and whole or chopped nuts over nut butters. https://bit.ly/3EgQ7sF

09/05/2026

𝐌𝐚𝐜 𝐚𝐧𝐝 “𝐂𝐡𝐞𝐞𝐬𝐞”

Prep Time: 5 min
Cook Time: 10 min
Servings: 2-4

Ingredients:
Pasta:
8 oz. elbow macaroni pasta
1 Tbsp lemon juice

Cheese Sauce:
3/4 c unsweetened plant milk, I prefer soy
3 Tbsp nutritional yeast flakes
1 Tbsp corn starch
3/4 tsp salt
½ tsp onion powder
¼ tsp garlic powder
Sprinkle of curry powder
black pepper

Directions:
In a medium saucepan, cook pasta according to package directions.

While pasta is cooking, make the cheese sauce. Put all cheese sauce ingredients into a saucepan and stir with a whisk. Once everything is combined, turn on the heat and bring the mixture to a boil while stirring constantly. Simmer on medium stirring constantly until desired thickness is reached, approximately 3-4 minutes.

When pasta is done, drain and add back to pot. Mix in lemon juice. When cheese sauce is done, stir into pasta. Serve hot with black pepper.

09/03/2026

I got to see the premier of this PSA at the ICNM conference in August. It’s now live to share. It features Venus Williams and renowned breast cancer surgeon Kristi Funk. They talk about the power of a plant-based diet to prevent breast cancer.

Most of you know that my husband and I are walking billboards regarding the power of a plant-based diet and the amazing impact it’s had on our health. That’s why I create and share easy recipes to help people get started.

Feel free to share this PSA. Let’s Beat Breast Cancer!

www.letsbeatbreastcancer.org

Venus Williams has teamed up with renowned breast cancer surgeon Dr...

08/30/2026

Hello, Full of Beans and Veggies Friends!
With the help of an AI tool, I comiled summaries for all of the presentations from the International Conference on Nutrition in Medicine (ICNM 2026). I'm making them available to you along with the presentations. There are a bunch! I hope you take the time to peruse those that might be of most interest to you.
You can access them from the link below:
https://drive.google.com/drive/folders/1mWgiqApS6MxVyRUguGRtqHjD4HH88Zim?fbclid=IwY2xjawT_wLpwZG9mBWV4dG4DYWVtAjExAHNydGMGYXBwX2lkEDIyMjAzOTE3ODgyMDA4OTIAAR702BRB0udmoj-DBR-c4h1AE4Ig4C2ivH1u9Xzp_7MFv-IJ6osdi5xXpUnKwQ_aem_BygNDW7xBUs9xIpzI3oJwg

08/29/2026

𝐍𝐨 𝐁𝐚𝐤𝐞 𝐎𝐚𝐭 𝐒𝐧𝐚𝐜𝐤𝐬
I recently demonstrated making these snacks at our most recent local plant-based potluck. It really warmed my heart when one of our members sent me a photo of his wife and granddaughter making these snacks together the next day. 😍

This recipe contains rolled oats which are highly nutritious, offering significant health benefits primarily due to their high content of soluble fiber (beta-glucan) and antioxidants. Regular consumption helps lower total and LDL "bad" cholesterol, supports heart health, stabilizes blood sugar levels for improved diabetes management, and promotes weight management by increasing fullness.

Prep Time: 10 min

Ingredients:
1 ripe banana
1 cup rolled oats
3/4 cup almond flour
1/4 cup peanut butter
2 Tbsp natural maple syrup
1/4 cup mini vegan dark chocolate chips
½ tsp cinnamon
1 Tbsp flax seed meal

Directions:
Mash up the banana in a large mixing bowl. Stir in the rolled oats, almond flour, peanut butter, maple syrup, cinnamon and flax seed meal. Fold in miniature chocolate chips.

Scoop about 2 tablespoons of the mixture and roll into a 1-inch ball. Repeat with the rest of the mixture. Refrigerate for 2 hours. Store in the refrigerator.

08/25/2026

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 c***r 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.