10 • January 2014 • UPBEAT TIMES From the Kitchen Recipes Health Begins in the Kitchen: Tuscan Bean Soup


by Dr. Joanne Mumola Williams • From her E-book: Health Begins in the Kitchen • joanne@foodsforlonglife.com 1 bay leaf


SONOMA COUNTY, CA ~ Getting enough fiber, whether it comes from eating fresh, raw fruits and vegetables or from a cup of cooked len- til soup, is key to a healthy diet and the perfect way to shed those holiday pounds! Consuming a minimum of 25 to 35 grams of fiber a day will help you feel full longer and naturally curb your appetite. Dietary fiber also helps stabi- lize your blood sugar, protect against colorectal cancer, and reduce the risk of coronary


heart disease. Fiber also significantly influ- ences the types of microbes that live in our gut. Because of the vast number of them (there are ten microbes for each one of our human cells) it is now believed that they exert an enormous influence on our health, as much as or more than the genes we inherit from our parents! Studies have shown a diet high in fiber can shift the gut to more beneficial bacteria. A Western diet, high in meat and low in dietary fiber, can lead to a microbial colony that can make us more susceptible to type 2 diabetes, autoimmune disorders, food sensitivities, inflammatory bowel disease, colon cancer, rheumatoid arthritis, obesity, and other conditions. So when planning your meals, make sure to include healthy, high fiber


foods such as pears,


raspberries, beans, artichokes, green peas, and whole grains.


Dada’s Deli Restaurant


Tuscan Bean Soup Vegan • Gluten Free


4 packed cups stemmed, thinly sliced raw kale 2 (15-ounce) cans cannellini or great Northern beans with liquid


2 tablespoons freshly squeezed lemon juice Salt and freshly ground pepper, to taste


D I R E C T I O NS: Heat the oil in a large soup pot over medium-low heat. Add the onion, celery, carrots, and rosemary and cook for 5 min- utes, stirring frequently.


This hearty favorite provides 11 grams of dietary fiber, 14 grams of protein, and is sur- prisingly low in calories.


If


you’re trying to shed some pounds, make a big pot of this on Sunday and enjoy it for lunches or dinners during the week.


I N G RE D I E N T S: 1 tablespoon extra-virgin olive oil


1½ cups diced onion 1 cup diced celery 1 cup diced carrot 2 teaspoons fresh, finely chopped rosemary or 1 teaspoon dried 1 tablespoon chopped gar lic (about 3 small cloves) 1 (14½ -ounce) can diced tomatoes


4 cups vegetable broth JOKES & Humor # 5


A little boy, at a wedding looks at his mom and says, "Mommy, why does the bride wear white?" His mom replies, "The bride is in white because she's happy and this is the happiest day of her life." The boys thinks about this, and then says, "Well then why is the groom wearing black...?"


Verbal Commute


Stir ... continued from page 2


in the garlic and immediately add the tomatoes, vegetable broth, and bay leaf. Bring to a boil on high heat. Reduce the heat to medium-low, cover, and simmer for 10 minutes. Add the kale, the beans, and their liquid to the pot. Bring back to a low boil and simmer, covered, for 5 to 10 minutes, or until the kale is tender. Turn off the heat and remove the bay leaf. Add the lemon juice and salt and pepper to taste. Serve with a loaf of crusty whole-grain or glu- ten-free bread. YIELD : Six Servings


Per serving: 276 calories, 3 g total fat, 0.6 g saturated fat, 215 mg omega-3 and 537 mg omega-6 fatty acids, 0 mg cholesterol, 14 g protein, 48 g carbohydrates, 11 g dietary fiber, and 207 mg sodium.


is moving swiftly to say the least. Christmas came like lightning, but this is one of the first years I took it in strides and relaxed a bit. I've never been a person to


make resolutions for the new year, mainly because I am making them every day. But there are a few projects that I would like to resume, such as playing music and writing songs. I have already begun and I feel better. I like to play and sing and have written many originals. I have written jazz, pop, rock, classical and dance music and really focus on making the sounds melodic and light. I put a lot of my projects on hold over the last 17 years to raise a family and I feel good about it, and kept my priorities straight. In four years, my last child will be off to college and the nest will be empty, in a very positive way. I've really enjoyed being a dad to my kids. What does 2014 hold for


At Dada’s you’ll only fi nd the real thing...Great sandwiches, burgers, fries, homemade lasagna, soup, salads, desserts, and much more. For 46 years our customers have become our family and friends. We are family owned and operated. Find out why Dada’s is such a favorite!


OPEN M-F - 7am to 3:30pm The grill is open from 7am-2:30pm


3100 Dutton Ave., Suite 122 Santa Rosa, CA


707-526-3232 10 • January 2014 • UPBEAT TIMES HWY 101 Corby Ave Auto Row Dutton Ave Standish


the Upbeat Times? Well, more good news, more participa- tion from readers and business owners and if possible, a few more paid volunteers to pass out the Upbeat Times. I want to thank all the people who make this paper possible once again, and wish all the readers a


prosperous 2014! It is often easier to ask for forgiveness than to ask for permission. ~Grace Hopper


Hearn Ave


Bellevue Ave


Todd Rd


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