Full of Beans and Veggies

11/03/2026

High blood pressure is one of the leading preventable causes of death worldwide. Often called the “silent killer,” it can go unnoticed, yet it is highly treatable. 🫀

Research shows that a plant-powered diet can lower blood pressure as effectively as medication, without the unwanted side effects.

Learn why these 9 foods support healthy blood pressure and a stronger heart. ❤️

Get the full article here: http://frn.co/3I9WbYh

10/31/2026

“𝐌𝐢𝐝𝐧𝐢𝐠𝐡𝐭 𝐏𝐮𝐦𝐩𝐤𝐢𝐧” 𝐁𝐥𝐚𝐜𝐤 𝐁𝐞𝐚𝐧 𝐂𝐡𝐢𝐥𝐢

Happy Halloween! This recipe contains pumpkin which is a nutrient-dense winter squash packed with vitamins, antioxidants, and fiber while remaining low in calories. Pumpkin supports eye health because it is rich in beta-carotene (which the body converts into vitamin A), lutein, and zeaxanthin. Pumpkin also boosts immunity due to its high concentration of vitamin A, alongside vitamin C and zinc, which work together to strengthen immune defenses and fight infections.

Total Time: 45 min
Servings: 12 cups

Ingredients:
1 onion, chopped
1 red bell pepper, chopped
4 garlic cloves, chopped
1/4 c vegetable broth
2 (15 oz) cans black beans, drained and rinsed
1 can (15 oz) pumpkin purée
1 can (28 oz) fire-roasted diced tomatoes
2 c vegetable broth
1 1/2 cups frozen corn
2 Tbsp chili powder
2 tsp smoked paprika
2 tsp cumin
1 tsp oregano
1/2 tsp salt
2 Tbsp lime juice

Garnishes (optional):
Cilantro
Diced red onion
lime wedges
pumpkin seeds
Directions:
Saute onion, pepper and garlic in 1/4 c vegetable broth. Add all other ingredients, except the lime juice, and simmer for 30 minutes. Stir in lime juice at the end.

Serve with cilantro, diced red onion, pumpkin seeds, and lime wedges on the side. It reheats beautifully in a slow cooker for transport.

10/27/2026

I eat them everyday!

New research suggests that a handful of nuts daily could shift your overall diet pattern, making it less likely to cause inflammation in the body.

10/25/2026

And here's the Healthier Barbecue (BBQ) Sauce recipe.

𝐇𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐁𝐁𝐐 𝐒𝐚𝐮𝐜𝐞
And here's the BBQ sauce recipe:
It’s grilling time! But have you noticed what’s in store-bought BBQ sauce?! Many list the first ingredient as high fructose corn syrup which is an artificial sugar made from corn syrup. The unnatural level of glucose found in high fructose corn syrup is contributing to obesity, diabetes, and heart disease.
My recipe contains tomato sauce as the major ingredient. Tomatoes are rich in lycopene, an antioxidant that helps combat free radicals, potentially reducing the risk of various cancers, including lung, stomach, and prostate cancer. Lycopene may also lower LDL cholesterol and blood pressure, contributing to a decreased risk of heart disease.
Prep Time: 10 min
Cook Time: 3 min
Total Time: 13 min
Servings: 2.5 cups
Ingredients:
1 (15 oz) can of tomato sauce
1/3 cup apple c***r vinegar
1/3 cup natural maple syrup
1/4 cup non-sweetened apple sauce
1 tablespoon soy sauce
2 tsp mustard
1/2 teaspoon pepper
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
Directions:
Whisk all ingredients together in a microwave-safe dish. Microwave on high two minutes. Stir. Microwave for one more minute. Use on tofu, tempeh, and veggies for grilling, roasting, or as a sauce. Store in the fridge.

10/25/2026

𝐉𝐚𝐜𝐤𝐟𝐫𝐮𝐢𝐭 𝐁𝐚𝐫𝐛𝐞𝐜𝐮𝐞 𝐒𝐚𝐧𝐝𝐰𝐢𝐜𝐡𝐞𝐬

Prep Time: 5 minutes
Cook Time: 25 minutes
Servings: 4 sandwiches

Ingredients:
2 (14 oz) cans jackfruit in water (NOT in syrup or brine*)
1 Tbsp coconut sugar
1/2 tsp paprika
1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
1/2 tsp chili powder
3/4 cup Healthier Barbecue Sauce (see recipe)
4 hamburger buns
vegan coleslaw (optional)

Directions:
Rinse and drain jackfruit. Place in a mixing bowl. Use two forks to shred and set aside.
Mix together dry seasonings and add to jackfruit. Toss to coat.

Heat a large skillet over medium heat with 1/4 cup water. Add seasoned jackfruit. Toss to coat. Cook for 2-3 minutes. Add water as needed to prevent sticking.

Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook covered for about 15 minutes, stirring occasionally and adding more water as needed.

Serve on buns with coleslaw, if desired, and extra BBQ sauce. Enjoy!

10/21/2026

This is a rather long article but very enlightening. It's worth the read. 🙂

In recent years, olive oil has achieved a level of prominence few foods ever have. If you read health magazines or follow nutrition discussions on social media, you’ve probably noticed this upward trend, with more and more headlines portraying olive oil as an almost miraculous food. Some describe ...

10/20/2026

Let’s Best Breast Cancer!

10/17/2026

Make sure to eat your greens!

10/16/2026

𝐄𝐚𝐬𝐲 𝐕𝐞𝐠𝐚𝐧 𝐍𝐨𝐨𝐝𝐥𝐞 𝐒𝐨𝐮𝐩

It’s getting cooler outside in my area. So, it’s soup time! This recipe contains onions which are nutrient-dense vegetables packed with antioxidants, vitamins, and beneficial plant compounds. Onions are rich in organic sulfur compounds and the flavonoid quercetin, which help lower blood pressure, reduce cholesterol levels, and decrease the risk of heart attacks and stroke. Additionally,
regular consumption of onions has been linked to reduced oxidative stress and increased bone mineral density, which can help protect against conditions like osteoporosis.

Prep Time: 10 min
Cook Time: 20 min
Servings: 4

Ingredients:
1 medium onion, chopped
2 celery stalks, sliced
2 carrots, thinly sliced
5 cups vegetable stock
1 cup water
1 tsp aminos or soy sauce
½ tsp dried marjoram
½ tsp dried sage
1/2 tsp dried thyme
1/4 tsp black pepper
8 oz. super firm tofu cut into 1/4” cubes
2 packed cups of baby spinach, about 3 oz.
6 oz linguine or fettuccine (whole wheat pasta or chickpea) broken into thirds
Vegan Parmesan (see separate recipe) - optional

Directions:
Combine the onion, celery, carrots, stock, aminos, marjoram, sage, thyme, and pepper in a 4-quart Dutch oven. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer for 10 minutes.

Stir in the pasta; return to a boil. Cook for 10 minutes more. Add tofu and spinach and boil for 2 more minutes.

Serve with vegan Parmesan.

10/12/2026

Small, consistent changes in diet and lifestyle can play an important role in supporting long-term health. 🌱