The basics of healthy eating are so simple it'll be hard for you to forget them.
- Eat lots of colorful vegetables and fruit. They can be fresh, canned, or frozen, which is especially high in nutrients because they're packed immediately after harvest.
- Use “good” fats. That's olive oil and canola oil. Other vegetable oils work well, too. The polyunsaturated and monounsaturated fats in vegetable oils, nuts, seeds, and fish lower disease risks. Our bodies absolutely need good fats to function well.
- But we don't need the "bad" fats that clog our arteries and cause diseases. Stay away from saturated fats found in red meats and full-fat dairy and from trans fats, hydrogenated oils, found in processed foods and baked goods.
- Whole grains need to be a part of our diets, not white flour, which is considered a "bad" carb. Whole grains are a good source of fiber and needed nutrients such as selenium, magnesium, and potassium.
- Use low-fat proteins, such as skinless chicken breast, beans, and nuts, and lean cuts of beef and pork. And have two servings a week of fish.
Here's today's recipe, a one-pan dish with low-fat proteins, white beans:
Sautéed White Beans
2 teaspoons extra virgin olive oil or canola oil
½ cup onion, chopped, or 2 teaspoons onion powder or dried minced onion
1 clove garlic, chopped, or 1 teaspoon garlic powder or dried minced garlic
1 teaspoon ground cumin, optional
¼ cup beef, chicken, or vegetable broth, or white wine
1 cup white beans, such as navy, cannellini, or great northern white canned or cooked dried beans
1 tablespoon fresh oregano leaves or 2 teaspoons dried oregano
½ teaspoon salt
Dash black pepper
Whenever possible, or when time and engergy permit, use all the ingredients in the recipe for the best taste.
Add oil to a pot over medium heat. When the oil is hot, add the fresh onion, if using, and sauté until soft, about 5 minutes. Add the fresh garlic, if using, and cumin and cook until fragrant, about 2 minutes. Add powdered or dried minced onion and garlic, if using, at this time. Add the broth or white wine and raise the heat. Cook until the liquid has reduced by half. Stir in the beans and oregano and season with salt and pepper. Cook gently for 15 minutes. Transfer to a serving bowl and serve with brown rice or whole wheat couscous and a salad on the side.