Tag Archives: beans

Benefits of GOMBS

Ha! GOMBS sounds like a funny word, but it is an acronym for some yummy health! :)

GREENS– Green Vegetables and Fruits contain nutrients found to reduce cancer risks, lower blood pressure and cholesterol as well as help the body fight illness. I will add GARLIC to this list of fighting foods too!

Examples are Artichokes, Aspargus, Broccoli, Brussel sprouts, Cabbage, Celery, Cucumbers, Green apples, Green beans, Green grapes, Green onion. Green pears, Green peppers, Honeydew melon, Leafy greens, Lettuce, Okra, Peas, Spinach, Snap peas, Zucchini, Kalirabi, Limes, Kiwi, Avocadoes, Kale, Collards, Bok Choy and gooseberries! 😀

Photo credit: Google pictures
Photo credit: Google pictures

ONIONS– onions are not only known for their power to make a grown person cry, but they are a superfood of health too! They have potassium, Vitamin C, B vitamins, kill germs, help your heart and fight cancer. Did you know why most hamburger is browned in the skillet with onions? Onions help fight bacteria, so putting them in the pan with meat will help neutralize any particles of salmonella and prevent the formation of potential cancer-causing compounds called heterocyclic amines. (1)  They have also been used to kill funguses, yeasts, parasites, soothe the sting of insect bites, and ward off infection from stingray wounds. (1) Woo hoo! Start eating more onions! 😀

MUSHROOMS– Many people like hunting for edible mushrooms in the woods during the spring, but why do they like eating mushrooms anyway? Aren’t they just a fungus? :) Mushrooms are known for helping lower cholesterol, level blood pressure, fight against bacteria, viruses, and cancer and strengthen your bones. They are mostly comprised of water, but are also a source of protein, carbohydrates, fiber, Vitamin D, riboflavin, niacin, potassium, selenium, and copper, low fat, low sodium and low calories! There are many types of mushrooms, but only a few out of the hundreds of different kinds are actually edible. Do some research to know what you are planning to put into your mouth BEFORE you eat it! :)

red raspberries

BEANS & BERRIES– Beans are known for being a great source of protein and fiber but they also help prevent constipation, help hemorrhoids, lower cholesterol, fight against cancer, preserve sexual function and stabilize blood sugar. When preparing dry beans, be sure to soak them for 5 hrs, then cook them in fresh water for at least 10 min to help release the toxin known as phytohaemagglutinin. (This is mainly in red kidney beans, but it is still good to soak other beans.) If you change the water several times that the beans are cooking in, you will reduce the amount of gas you may experience by consuming them.

Berries are known for fighting against cancer and heart disease as well as increase brain function. Strawberries, blueberries, boysenberries, cranberries etc are “berry” good in fighting cancer with their natural chemicals of anthocyanin and ellagic acid.

chia seeds

SEEDS & NUTS– Consuming raw seeds and nuts will add phytochemicals and healthy fats to your dietary intake. They assist in fighting inflammation, lowering cholesterol and help other micronutrients be absorbed more readily into your body. Examples include sunflower seeds, pumpkin seeds, flax seeds, chia seeds, hemp seeds, sesame seeds, almonds, walnuts, pecans, cashews, or Brazilian nuts. Try some almond butter, cashew butter or sunflower seed butter next time you go to the grocery! :) (Get outside your “box” of foods you eat! Try something new!)

Hemp Seeds

Cheers for GGOMBBS!! 😀

~Coach Shannon


  1. Eat and Heal by the Editors of FC&A Medical Publishing (buy it for as low as 1 cent on Amazon!!)
  2. Dr Fuhrman: GOMBS
  3. Healthy Nuts & Seeds

Mexican Rice-n-Beans

Mexican Rice-n-Beans
Mexican Rice-n-Beans

By: Shannon Beeghley, LPN, NS, CHHC

1 & 1/2 cup uncooked brown rice

1 & 3/4 cup water

In a large saucepan, cook on medium heat for 20 minutes until tender. Then add –

1 TBSP olive oil

1/4 cup chopped red bell pepper

1 & 1/2 tsp chili powder

1 pint (2 cups) black beans, drained and rinsed (or you can use one can of store canned black beans)

1 tsp ground cumin

1/2 tsp garlic salt

1/2 tsp dried dill weed

1 & 1/2 tsp dried onion flakes (or fresh onion chopped in an amount of your choice)

Mix all together and cook until hot. Serve 1) in tortillas with your favorite burrito toppings, 2) mix with one can of warmed re-fried beans and eat with chips as a dip or 3) on top a salad like the picture below! #somanypossibilities :)

Mexican Rice-n-Beans on a lettuce salad
Mexican Rice-n-Beans on a lettuce salad

Homemade Hummus

Homemade Hummus

By: Shannon Beeghley, LPN, NS, CHHC

1 pint jar home-canned garbanzo beans (or use 1 store bought 16oz can)
1/2 cup lemon juice
1/3 cup tahini
1/2 teaspooon garlic powder
1/2 teaspoon dried parsley
1/4 cup olive oil

Drain the beans; setting aside the juice for later (it is about 1/2 cup). Pull all other ingredients in a blender and process on HIGH. Slowly add in the preserved juice and scrape the sides to blend it all together. Blend until smooth or desired consistency. Refrigerate. Eat with salty chips, as a dip with cut up vegetables, on pita bread (Israeli style!) or as a mayonnaise in chicken salad etc. Many different uses!!
Refrigerate any leftovers.

Yield: about 3 cups

Note: Tahini is ground sesame seeds. It can be found at Kroger in the organic section.

Basic Aduki Beans

Prep time:10 minutes
Cooking time:70 minutes
Yields: 4 people

1 cup aduki beans
5-inch piece kombu
4 cups water
2 bay leaves
1 teaspoon sea salt
1. Wash beans.
2. Place kombu and aduki beans in a pot.
3. Cover with water at 2 inches above the level of the beans.
4. Bring water to boil.
5. Add bay leaves.
6. Cover and simmer for 1 hour.
7. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot.
8. Allow beans to cook until they are soft enough for your taste. Add salt.
9. Drain excess water if necessary.
• To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.