Full of beans!


simply well with holly niles

This week as we continue to look practical food tips, we are revisiting beans and legumes. Not knowing what to do with them is a common challenge. Beans are a great source of vitamins, minerals and fiber. They are a wonderful source of plant protein with ½ cup equaling the same protein as 1 egg. Most of us are deficient in daily fiber with an optimal target of about 35 grams per day. Fiber is so important for proper elimination and to help our gut make good “bugs” or bacteria. There are many ways to incorporate them into our diet: slow cooking beans, canned beans for soups and chili, hummus or bean spreads and my new favorite- bean pasta. There are several brands out there including: Explore Asian, Tolerant, Trader Joe’s, Ancient Harvest and Banza. Add veggies and a sauce and you have a complete meal. Explore your options and find ways to add beans to your weekly routine!

Simply Easy Tip:

Generally canned foods are not ideal but there are some brands that line their cans to make them BPA-free, a healthier choice. Look for beans by Westbrae, Eden or Whole Foods in your market or online. Keep them on hand to add to soups or brown rice for a quick side dish.

Simply Supportive: Cold Milled Flax Seeds

Ground flax seeds are another great source of fiber; add some to your smoothies or sprinkle on a salad-aim for 2 TBS per day. To order cold milled flax seeds, contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com. You can also purchase it by clicking on this link

Simply Delicious: Mexican Black Bean Spaghetti


1 package of black bean pasta

1 tablespoon + 1 teaspoon of avocado oil

1 red onion – chopped

1 jalapeno pepper – seeded and finely diced

2 tomatoes – cored and diced

2 cloves of garlic – peeled and minced

1/4 cup of water

1 tablespoon of chili powder

1/2 teaspoon of oregano

1/2 teaspoon of smoked paprika (regular will work)

1/4 teaspoon of cumin

3 teaspoons of ground sea salt

1/2 teaspoon of black pepper

1 cup of corn – fresh or frozen

2 cups of spinach – coarsely chopped

3/4 cup of cilantro – finely chopped

1 avocado – sliced

1/2 of a lime


  1. Bring large pot of water to boil. Salt water with 2 teaspoons of salt and put pasta in to cook for 7 minutes or until al dente. Drain water and put pasta back in pan. Drizzle some avocado oil and lime juice in pasta and toss well.
  2. Sauce: Heat 1 tablespoon of avocado oil in large pan on medium high heat. Add onions and jalapeno and cook until onions begin to lose their water and become translucent. Add tomatoes and cook for 4 minutes. Add garlic and cook for one minute. Add water, spices, and 1 teaspoon of salt, and pepper. Stir to combine well. Add corn and cook for 4 minutes. Add spinach and 1/2 cup of cilantro and cook for 2 minutes. Pour half of sauce into pot with spaghetti and toss well. Plate and spoon extra sauce on each plate and sprinkle remaining cilantro on each plate. Put a few slices of avocado on each plate.

Mexican Black Bean Spaghetti


Simply Well Newsletter #48: Full of Beans!