Healthy Recipes from Komen

By Guest Columnist: Amber Bourek
Communications Manager
Komen Kansas City

A few months ago, Susan G. Komen added a special recipe section to their website. The recipes are provided by Natural Standard, an authority on integrative medicine. It is believed that a healthy diet can improve your overall health which may help reduce your risk for cancer and other diseases. A healthy diet along with regular exercise can help you achieve or maintain a healthy weight.

Here are a few other tips to help reduce your risk for increasing your overall health:

  • Get at least 2 ½ cups of fruits and vegetables every day.
  • Choose 100 percent whole grain foods (like 100 percent whole grain breads and cereals, brown rice, and popcorn) more often.
  • Limit red meat and processed meat (choose chicken, fish or beans instead).
  • Cut down on “bad” fats (saturated and trans fats), and eat more “good” fats (polyunsaturated and monounsaturated fats, like olive and canola oil).
  • Get enough vitamin D and calcium every day. For women and men ages 51 to 70, this means 600 IU of vitamin D and 1,200 mg of calcium. For men ages 51 to 70, this means 600 IU of vitamin D and 1,000 mg of calcium.
  • Take a daily multivitamin with 400 mcg of folic acid (often called folate on nutrition labels).
  • If you drink alcohol, limit to drink less than one drink of alcohol a day (for women and fewer than two drinks a day for men). Those who drink alcohol should try to get enough folic acid, either through a multivitamin or foods like oranges, orange juice, leafy green vegetables and fortified breakfast cereals.

Source –

As someone who loves to cook, I decided to give the Black Bean Brownie recipe a try. It seemed like a great way to turn an typically unhealthy sweet into something good for you. Although they weren’t as tasty as traditional brownie, they were not bad. Very moist and really didn’t taste like black beans.

Black Bean Brownies
1 can of black beans (drained & rinsed)
4 large eggs
1/2 c. granulated artificial sweetener 
3 T. cocoa powder
2 T. strong coffee
1 tsp. baking powder
2 T. olive oil
1 tsp. vanilla extract

Blend everything except the beans in a food processor. Add beans and blend until smooth. Pour into a greased 8 x 8 glass baking dish. Bake at 350 degrees for 26-30 minutes. Cool before slicing. Makes 16 brownies.

Nutrition Information (per serving): 3 g. fat, 1 g. saturated fat, 2 g. monounsaturated fat, 53 mg. cholesterol, 46 mg. sodium, 126 mg. potassium, 9 g. carbs, 3 g. fiber, 4 g. protein.

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