Focus on more fiber, meatless Mondays and clean eating for longevity.
I believe that FIBER will be the most talked about nutrient in our mainstream media in 2025. It has already started, due to the popularity of Dan Buettner and Blue Zones Project. Blue Zones are generally plant forward. Each zone eats LOTS of vegetables, only whole grains, daily beans and legumes, about two handfuls of nuts a day, and a small amount of meat, fish, and dairy.
In my opinion, beans and legumes are absolutely delicious, easy to make, and good sources of protein, and they pair naturally with vegetables. Eating more vegetables is always a great idea.
Digestive fibers
I try to cook beans or pulses as a meatless Monday meal. In summer we eat more salads with crispy garbanzo croutons or bean salad. (I will revisit the summer bean recipes when the weather warms up). This time of year, it’s all about roasts or soups. Here’s a pair I’ve been making since the fall.
NOTE: if you have trouble digesting beans (bloating or gas after eating them), you have trouble breaking down the intense amount of fiber in your stomach. Start drinking lemon water to add to the stomach acid (a good thing) and it will help. If you need more support, add a digestive enzyme before you eat. This will give you more firepower to break through and eliminate your bothersome symptoms. DM me and I’ll send links to my favorite digestive enzymes.
Blue Zone Recipes for Longevity
Thanks to Blue Zones for the recipe ideas. I have tweaked them all as I cooked them to make sure they have a great depth of flavor and deliciousness.
Lebanese style lentil soup with greens
2 cups red lentils
12 cups stock (chicken or vegetable)
1 large red onion, diced
2 small Yukon Gold potatoes, diced
1 medium zucchini, diced
2 medium carrots, finely chopped
2 stalks celery, chopped
4 cups Swiss chard, chopped (spinach or kale can be added to the bed)
1 bunch cilantro, chopped
¼ cup lemon juice, more to taste
1 teaspoon cumin
2 cloves of garlic
1 teaspoon red pepper flakes
Salt and pepper, to taste
Put the lentils and stock in a large pot and bring to a boil over medium heat. In a pan, saute the vegetables until soft for 5-10 minutes. After the lentils have cooked for about 8 minutes, add the vegetable mixture along with the diced potatoes and zucchini. Add spices. Reduce the heat to medium-low, cover the pot, and cook until the potatoes and lentils are cooked through, about 15 minutes more. Before serving, add the chopped cilantro. Stir until wilted. Add lemon juice. Enjoy!
Sweet Potato Black Bean Burger
2 cups mashed cooked sweet potato (~2 large sweet potatoes)
Olive oil (for cooking the sweet potato)
1 – 1 1/2 cups cooked brown rice* (or cooked quinoa)
1 cup cooked/canned black beans (rinsed, well drained, mashed)
1/2 cup fresh onion, chopped
1/2 cup almond flour
1 egg
2 1/2 teaspoons ground cumin
1 teaspoon smoked paprika
1/4 teaspoon salt and pepper (to taste)
1/4 teaspoon chipotle powder (optional)
To serve: Sliced avocado, sprouts, lettuce, sliced onion, condiments of your choice: BBQ sauce, ketchup, mustard, salsa, etc.
Preheat the oven to 400 degrees and cut the sweet potatoes in half. Rub with olive oil and place face down on a baking sheet. Bake the sweet potatoes until soft and tender to the touch – about 30 minutes – set aside. Lower the oven temperature to 375 degrees. While the potatoes are baking, cook the rice or quinoa.
Add the black beans to a bowl and mash half of them for texture. Then add the sweet potato and mash lightly, and 1 cup of rice, egg, spring onion, almond flour and spices. Stir to combine. Add more rice if the mixture is too wet. It should be very wet but pourable and hold its shape. Lightly oil a pan. Form patties and bake for a total of 30-45 minutes, flipping halfway through. The longer you bake them, the firmer they will become. Serve over a salad of sliced avocado, red onion, greens, etc.
Black Bean Brownies
I recognize that dessert in January is a controversial choice, but I’ve been craving brownies since the beginning of the year. This probably has something to do with Dry January. Anyway, this recipe has some great ingredients for you (beans, chocolate, oats) and is easy and super delicious.
1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
2 tablespoons of cocoa powder
1/2 cup quick oats
1/4 teaspoon salt
1/2 cup pure maple syrup
1/4 cup coconut or avocado oil
2 tablespoons of pure vanilla extract
1/2 teaspoon baking powder
1/2 cup dark chocolate chips
Preheat oven to 350. Combine all ingredients except chips in a fine food processor and blend until smooth. They really blend well. (A blender can work, but the texture will be much better in a food processor. Blend the chips, then pour them into a parchment-lined 8×8 pan. Sprinkle a few chocolate chips on top. Cook for 15-18 minutes and then let cool at least 10 minutes before trying to cut them i can’t tell there is a can of black beans in the recipe!
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