Thursday, September 10, 2009

White Beans & Your Health!

For the normal grocery store shopper, the only taste of white beans has been in a can of Pork and Beans. What a sad tale – because white beans have lots of great benefits that you are probably unaware of.

White beans (navy beans, great northern beans, cannellini beans):
· Are low in calories and fat
· Curb cravings
· Increase your energy
· Satisfy your appetite
· Prevent the enzyme alpha-amylase from turning carbs into sugar
· Block absorption of 2/3 carb calories
· Boost wei*ght loss up to 230%
· Are a great plant protein with slow-digesting soluble fiber
· And are very inexpensive (best purchased dry – see below for cooking)

Plus all these factors, white beans are very versatile in recipes. You can:
· Add them to pasta dishes with a variety of chopped vegetables (peppers, basil, broccoli)
· Mash them into a bean dip, or make them into hummus (instead of chickpeas)
· Sauté them with onions, garlic, bell peppers or other vegetables and season
· Stir-fry them with greens (Swiss chard, kale, etc.)
· Add them to soups with other vegetables, with or without whole grains (brown rice or quinoa)
· Grind them to a flour and use it in place of cornstarch to thicken foods

Cooking them is simpler than making pie! Just soak them in water overnight, then drain and cover with new water. Simmer 1-2 hours or pressure cook 25-30 minutes (depending on size).

For a great recipe idea…….here’s a tasty recipe from the Healthy Leaner Lifestyle series – Creatively Complete Dinners cookbook!


8 oz. whole grain vegetable spiral pasta
2 Tbs. olive oil
3 cloves garlic, pressed
½ onion, sliced and quartered
1 red bell pepper, cut into thin long strips
1 small zucchini, cut into thin long strips
1 small yellow squash, cut into thin long strips
1 tsp. salt (or more to taste)
Black pepper, cayenne pepper or kelp granules to taste
2 C. cooked navy beans, well drained (or 15 oz. can)
2-3 Tbs. fresh snipped parsley or cilantro

· Cook pasta according to package directions; drain well
· Prepare all vegetables as suggested
· In large skillet, heat oil and stir-fry garlic, onion, bell pepper and squashes just until crisp tender
· Stir in seasonings, drained beans and pasta
· Sprinkle with parsley or cilantro just before serving. Great main dish!

To order your copy of Creatively Complete Dinners cookbook, go to

Enjoy the great benefits of white beans in your menus!

For your best health,
Erleen Tilton

Back & Neck Injuries Anyone?

This past week, I had a visit from a friend, and her husband, who was schooled in the areas of massage, pressure points, and reflexology. In the course of our conversation, he briefly mentioned that because of an accident and resulting back and neck injuries, as long as he stretched out each day doing a certain few exercises, he rarely had any reoccurring problems.

Then he proceeded to show me the stretching exercises he was given to do.
As I watched him go through this routine of exercises, I was amazed to find out that he was doing step-by-step the first 8-10 minutes of my Living a Healthy Lifestyle workout routine. I could have almost sworn that he had copied my video.

I have known for a long time that stretching is important for the body's well being at any age, and as we age, stretching will keep the body limber and our muscles stronger. All three workout components (stretching, wei*ght work, and aerobics) are important for keeping fit and active, but learning about what he shared on stretching and its importance for the neck a back really amazed me.

If you are in need of a good workout for whole body fitness, or need to strengthen your neck and back, then take advantage of this month's discount at $13.95 for the Living a Healthy Lifestyle workout DVD at

What a blessing it is to have a strong, physical body! Take good care of your body each day with good exercise!

For your best health,
Erleen Tilton

Cheese - Made With Cashews!

Of all the recipe creations and experimenting I have done over the last 30 years, making all kinds of milk and cheesy type recipes using raw cashews is tops. Blanched almonds, raw pine nuts, and raw macadamia nuts can have a similar kind of outcome, but raw cashews is easier and the least expensive with the best flavor and texture.

Raw cashews can be made into: milk, cheese sauces (for lasagna, pizza, enchilada, scalloped potatoes, alfredo sauce, etc.), sour cream, cream cheese, whipped cream, creamy fruit dip, cheesecakes, frozen desserts, even a mayonnaise like spread, and so much more! Everyone is so amazed at the awesome flavor!

For those with dairy intolerances, raw cashews are a real life saver! You can make all of your favorite foods - and enjoy the rich flavor using raw cashews while improving the nutrition content!

I have created two specific cookbooks that contain recipes for dairy alternatives and the suggested foods above: Creatively Complete Dinners cookbook, and 41 Favorite Food Intolerant Recipes mini-cookbook, both of which are available at a discount this month at

.... and here's another great recipe from the Healthy Leaner Lifestyle series!


12-14 oz. brown rice fettuccini
3 C. soy, rice or almond milk
1 C. raw cashews
3 cloves garlic
¼ C. cornstarch
2 tsp. salt
¼ tsp. black pepper
3 Tbs. olive oil
1 red bell pepper, cut into ½" x 2" strips
1 yellow bell pepper, cut into ½" x 2" strips
4 green onions, cut into 1" pieces
½ C. chopped parsley

· Cook fettuccini as directed on package; drain well
· In a blender, combine milk, cashews, garlic, cornstarch, salt, pepper, and oil
· Blend until smooth, 2-3 minutes
· Pour into large saucepan; add prepared vegetables and cook, while stirring, just until mixture thickens
· Stir in well drained fettuccini and combine

Variation: For Fettuccini-Chicken Alfredo, cut up 1 lb. fresh organic chicken breasts into 1" pieces, sauté in skillet in 1 Tbs. olive oil, season with salt to taste, and stir into sauce after thickened

This recipe and many more great ones are from Creatively Complete Dinners available at


¾ C. water
1 C. raw cashews
6 oz. silken tofu, or ½ C. pine nuts, macadamia nuts, or blanched almonds
3 Tbs. honey or agave syrup
2 Tbs. coconut oil (or other cold-pressed oil)
1 tsp. vanilla

· Place all ingredients in blender and blend very smooth
· Use in place of dairy whipped cream; chill well for fruit dip.

This recipe and many more great ones are from 41 Favorite Food Intolerant Recipes available at

Get your copies now at a discount - and begin enjoying the benefits of Raw Cashews!! Have a great week!

For your best health,
Erleen Tilton