Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Aug. 25, 2015

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One cup of cooked white beans has 21 percent of the daily recommended intake of potassium.


Baked Bananas

A diet rich in potassium reduces the risk of stroke for postmenopausal women, according to a study published online in the American Heart Association journal Stroke. This study suggests that all women should consume more potassium from foods like sweet potatoes, bananas, and white beans to meet or exceed daily recommendations.


21-Day Kickstart

For even more recipies – plus nutrition tips and cooking videos from Physicians Committee scientific experts and celebrities – sign up for our free 21 Day Vegan Kickstart. The next one starts Sept. 1.

White Bean Hummus with Fresh Thyme and Basil

White Bean Hummus

The fresh thyme and basil add a fresh and vibrant taste to this hummus. The pureed cannellini beans are creamy white, which together with the green flecks from the fresh herbs, make this hummus pretty to look at ... and scrumptious to eat! This recipe comes from our 21-Day Vegan Kickstart.

Serves 6, Makes about 2 1/2 cups


2 cups cooked cannellini (white kidney) beans, drained and rinsed
1 tablespoon freshly squeezed lemon juice
2 tablespoons tahini
1 small to medium clove garlic, sliced
2 tablespoons red wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon sea salt
2 1/2 - 3 teaspoons fresh thyme, roughly chopped
1/4 cup fresh basil, torn or roughly chopped
1-2 tablespoons water (may not need, just to thin dip as desired)
freshly ground black pepper to taste


In a food processor, combine all ingredients except water, thyme, and basil. Purée until smooth, gradually adding water as desired to thin dip and scraping down sides of bowl as needed. Add thyme and basil and purée briefly to incorporate ingredients.


You can make this dip look very elegant. Try piping the dip into mini-bell peppers (cut in half), halved grape tomatoes, or endive leaves. Alternatively, spread it thinly on slices of bread with a layer of “shaved” cucumber (using a vegetable peeler to remove thin strips lengthwise off cucumber, before reaching the seedy portion). Cut crusts off bread and slice in strips or cut in shapes with cookie cutters.

Make a double batch of this hummus and store portions in the freezer, it thaws wonderfully!

Per 1/2-cup serving: Calories: 138 kcal; Fat: 3.5 g; Saturated Fat: .5 g; Calories from Fat: 21.4 g; Cholesterol: 0 g; Protein: 8.1 g; Carbohydrates: 19.7 g; Sugar: 0.6 g; Fiber: 5.2 g; Sodium: 258 mg; Calcium: 98 mg; Iron: 3.4 mg; Vitamin C: 2.7 mg; Beta Carotene: 83 mcg; Vitamin E: 0.7 mg

Source: Eat, Drink & Be Vegan by Dreena Burton of

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 

  Physicians Committee for Responsible Medicine

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Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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