A journal of my experiences with breast cancer to inform those who are interested and to help any one else who might have just been diagnosed.

“[She] will have no fear of bad news; [her] heart is steadfast, trusting in the Lord.” Psalm 112:7

Monday, August 4, 2014

Cancer Fighting Kitchen: Beans and a Recipe for Cannellini Bean Dip with Kalamata Olives

If you are trying to lose weight, just adding beans to your diet can help. They have a lot of nutrition in a relatively-low calorie package. The body can't even digest some of the starch in beans. Resistant starch, starch not digested in the small intestine, is used by healthful bacteria in the colon to produce short-chain fatty acids, which seem to protect colon cells. 
Beans are full of folate (a B vitamin) which keeps the arteries clean and reduces the consequences of diabetes and lowers blood pressure. Foods containing folate help reduce the risk of pancreatic cancer probably because of folate's role in healthy cell division and repair of damaged cells. 
A recent study ranked beans amount the top ten food richest in antioxidants, including variety of phytochemicals, such as triterpenoids, flavonoids, inositol, protease inhibitors and sterols.
Nutritionists recommend eating at least 3 cups of beans a week and that is a lot of beans, so fitting them into the diet can be a bit tricky. We make bean dips and hummus. You can also mash beans and spice them as you like to use as a sandwich spread. Kidney beans, cannellini beans and chickpea are good in salads. And then there are chili and bean soup. If you pair beans with rice, together they make a complete protein. A half-cup of beans is about 105 to 145 calories. 

Here is a recipe for a yummy dip that we use with celery as well as whole wheat pita, corn or bean chips.

Cannellini Bean Dip with Kalamata Olives

1 15 oz can of cannellini beans (or 2 cups cooked)
1/2 tea. minced garlic
3 Tab. olive oil
2 Tab. water
2 Tab lemon juice
1/2 tea. salt
pinch of cayenne
1/4 cup sliced pitted kalamata olives
1/4 cup chopped fresh basil

Combine all ingredients in a food processor and process until smooth. Add more salt, if desired.


Homemade Chips for Dip

Cut each pita bread into 4 triangles and separate each triangle into two halves at the fold, or, if you are using corn tortillas, stack a dozen tortillas and then cut them into 4 wedges. 
Spread wedges in a single layer on baking sheets (for the pita bread, put rough side up.) Spray lightly with non-stick spray. Sprinkle with salt. Bake at 400 deg. F until light golden and crisp, about 8-15 minutes.
One serving us 6 corn chips  or 4 pita chips.

1 comment:

  1. Tucked this recipe away! Actually have all the ingredients for both the dip and pita chips. Cannot wait to try it.

    ReplyDelete