Full of Beans and Veggies

12/06/2026

𝐒𝐚𝐮𝐭𝐞́𝐞𝐝 𝐆𝐫𝐞𝐞𝐧𝐬 𝐰𝐢𝐭𝐡 𝐒𝐮𝐧-𝐝𝐫𝐢𝐞𝐝 𝐓𝐨𝐦𝐚𝐭𝐨𝐞𝐬 𝐚𝐧𝐝 𝐂𝐨𝐫𝐧

Do you ever have greens you don’t know what to do with? You hate to waste them. This is a great recipe for any kind of quick-cooking green or a mixture of them.

Dark leafy greens, like spinach, kale, and arugula, are nutritional powerhouses packed with vitamins (A, C, K, folate), minerals (calcium, iron, magnesium), and antioxidants. Consuming them regularly is shown to support heart health, boost brain function, strengthen bones, and aid in managing your weight.

Prep Time: 10 min
Cook Time: 5 min
Total Time: 15 min
Servings: 4 as a side dish

Ingredients:
1 bunch of greens, cut into bite-sized pieces (kale, chard, spinach, arugula, radish, kohlrabi, etc.)
1/4 c sun-dried tomatoes, chopped (if in oil, rinse thoroughly with hot water)
1/2 c corn, fresh or frozen
2 tsp minced garlic
2 Tbsp rice vinegar

Directions:
Heat 1/4 cup of water in a large skillet. If using frozen corn, add it now and sauté for 2 minutes to thaw, add garlic, tomatoes, corn (if not already added), and greens. Sauté for 5 minutes until greens are wilted. Remove from heat and add rice vinegar. Toss greens to mix in vinegar. Serve immediately.

Make it a meal: Make it a bowl by serving over a grain and adding beans on top.

09/06/2026

I love beans! I eat 3 servings a day!

05/06/2026

𝐅𝐞𝐭𝐚-𝐢𝐬𝐡
One of the hardest things to give up when going completely plant-based is cheese. This recipe is a knock-off of feta cheese. It’s great on salads and bowls!

It contains tofu which is a soybean and water mixture packed with protein. According to a Cleveland Clinic article, “…tofu builds muscle, protects your heart and lowers cancer risk.”

Where to find tofu in the grocery store: Tofu is typically found with the produce or dairy products in your grocery store. You’ll want to super firm or extra firm tofu for this recipe.

Prep Time: 5 min
Cook Time: 0 min
Total Time: 5 min

Ingredients:
1/2 package (8 oz) super firm tofu, drained
1/4 cup lemon juice
2 tsp dried basil
1/2 tsp salt
1/2 tsp onion powder
1/2 tsp minced garlic

Directions:
Drain tofu, then using your fingers, crumble it into a medium bowl. Add remaining ingredients, mix and refrigerate for at least one hour, but preferably overnight. Tastes great on salads, pasta and pizza. Also freezes well.

05/06/2026

𝐕𝐞𝐠𝐚𝐧 𝐅𝐞𝐭𝐚 𝐃𝐞𝐥𝐢𝐠𝐡𝐭 𝐁𝐨𝐰𝐥

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.

Prep Time: 10 min
Total Time: 10 min
Servings: 1

Ingredients:
Approximately:
1/2 cup cooked quinoa, millet or other grain
1/2 cup garbanzo beans
1 green onion, sliced
3-4 kale leaves, de-stemmed and torn into bite-sized pieces
1/2 cup shredded carrots
1/2 avocado, cubed
1/2 cup vegan feta (see recipe for Feta-ish)
1 tsp lemon juice
1 Tbsp pepitas
Brigg’ Aminos or soy sauce (optional)

Directions:
Massage kale with your hands using approximately 1 tsp on lemon juice. Assemble bowl by placing kale, beans, grain, carrots, and “feta” side by side or layered. Sprinkle with avocado, green onions and pepitas. Serve with Briggs aminos or soy sauce for added flavor.

04/06/2026

Great lunch today with plant-based friends! Come on out to Franklin Road and support The Green Leaf Vegan Food Truck. She’s here until 6pm today.

02/06/2026

Whole food plant-based diets for the win!🥇

CHICAGO — A whole-food plant-based diet can significantly increase weight loss for men with prostate cancer and overweight or obesity who are receiving androgen deprivation therapy.Data from a randomized trial, presented at ASCO Annual Meeting, showed men who received the dietary intervention....

31/05/2026

With Dr. Joel Kahn - America's Healthy Heart Doc – We just made it onto their weekly engagement list by being one of their top engagers 🎉

30/05/2026

𝐄𝐚𝐬𝐲 𝐎𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐏𝐞𝐚𝐧𝐮𝐭 𝐁𝐮𝐭𝐭𝐞𝐫 𝐁𝐚𝐧𝐚𝐧𝐚 𝐎𝐚𝐭𝐦𝐞𝐚𝐥

This recipe features oatmeal, a great source of soluble fiber, which reduces absorption of cholesterol into the bloodstream. Oatmeal has been shown over time to reduce low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

Prep Time: 5 min
Cook Time: 2 min
Difficulty: Easy
Servings: 1

INGREDIENTS:
3/4 cup rolled oats
3/4 cup water
1 Tbsp flaxseed meal
2 Tbsp natural peanut butter
1 or 1/2 banana
1/4 cup walnuts
cinnamon
plant-based milk, such as almond or soy
maple syrup (optional)

DIRECTIONS:
In a large cereal bowl, combine oatmeal, cinnamon, flaxseed meal and water. Cover and refrigerate overnight. When ready to eat, add peanut butter. Microwave on high for 2 minutes. Add bananas and walnuts. Add as much milk as preferred and enjoy. Drizzle with maple syrup, if desired.

NOTE:
This may be a large volume of food for kids or some people. But if you are trying to eat your largest volume meal for breakfast and are only eating this one item, you may want to eat this large amount. If fixing for kids or you are just starting to front-end load calories in the morning, you can change the oatmeal and water violume to 1/2 cup.

29/05/2026

𝐒𝐦𝐚𝐬𝐡𝐞𝐝 𝐁𝐥𝐚𝐜𝐤 𝐁𝐞𝐚𝐧 𝐒𝐩𝐫𝐞𝐚𝐝

It’s picnic time! So, you can’t have too many sandwich spread recipes. This one contains black beans, which are nutritional powerhouses packed with plant-based protein, dietary fiber, antioxidants, and essential micronutrients. Regular consumption helps lower cholesterol, stabilize blood sugar levels, support healthy digestion, and promote heart health.

Ingredients:
1 (15 oz) can of black beans, drained and rinsed
2 Tbsp lemon juice
1 tsp Briggs Aminos (or soy sauce)

Directions:
In a medium bowl, use a masher or a fork to mash beans. Mix in lemon juice and aminos. Serve as a sandwich spread, or on toast or wraps. Enjoy!

26/05/2026

Eat your nuts! 🌰🥜😊

Why are nuts associated with decreased mortality, but not peanut butter? https://see.nf/4t3x1Mr