It’s become common to hear something described as a “superfood.”  But, what does that really mean? Is it a marketing ploy designed to convince us to buy food that’s rare, expensive, and shipped from far away? Or is it possible that many of the foods that we already know and love are the real superheroes, hiding right in front of us, ready to come to our aid?
 

Check out the July 2019 Topic of the Month to learn more about:

▪️  the 6 criteria for REAL superfoods,
▪️  why fiber is a super-nutrient,
▪️  the 10 "Humble Heroes," ordinary foods that are extraordinarily nutritious!

Visit our Topic of the Month page!  There you'll find this month's issue as well as links to past issues that cover a wide variety of topics.  Feel free to browse and share.

Here's a recipe that highlights two heroes:  Beans and Olive Olive Oil.  Serve it with some veggies and you've got a winning combination!
 

GARLIC AND WHITE BEAN DIP

This savory bean purée can be spread on toasted bread, eaten as a dip for vegetables (carrots, snow peas, jicama sticks, etc), or used to fill a sandwich along with sliced cucumber, lettuce, and tomato.

Yield:  2 Cups

Ingredients                                                       Amount
Olive oil                                                                 2 Tablespoons
1 Garlic clove, finely chopped 
Red pepper flakes                                              a pinch
Thyme                                                                  1 teaspoon
Sage                                                                     1 teaspoon
Cannellini (white) beans, cooked or canned    2 cups
Salt                                                                        as needed
Ground black pepper                                          as needed

Method
1.   Place the olive oil, garlic, red pepper flakes, and herbs in a medium sauté pan. Cook over low heat for 5 minutes.
2.  Add the beans (Note: if using canned, you may want to drain and rinse first. This removes excess salt.)
3.  Cook over medium-low heat for about 5 minutes, or until the flavors meld.
4.  Add salt and pepper to taste.
5.  Place in a food processor or blender and process until smooth, or mash and mix with a fork.  If the mixture seems dry, add a little water and olive oil to achieve a creamy texture.

Nutrition Information (per ¼ cup serving, analyzed with ½ teaspoon added salt) Calories: 80 ⁄ Protein: 3 g ⁄ Carbohydrate: 9 g ⁄ Fiber: 2.5 g / Carbohydrate to fiber ratio: 3.5 Saturated fat: 0.5 g ⁄ Polyunsaturated fat: 1 g ⁄ Monounsaturated fat: 2 g Trans fat: 0 g ⁄ Sodium: 140 mg / Potassium: 130 mg / Added sugar: 0 g

Based on "Best Recipes for Home Cooks," from Healthy Kitchen/Healthy Lives at The Culinary Institute of America at Greystone.  All Rights Reserved

A copy of the Topic of the Month Newsletter is also attached here as a PDF.