Physicians Committee for Responsible Medicine (PCRM)


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Recipe of the Week

Feb. 23, 2016

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Increasing dietary fiber can reduce blood cholesterol. Soluble fiber, which is found in beans, is particularly helpful for reducing cholesterol in the blood.


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Lifestyle choices, including a healthful diet and exercise, may prevent four out of five heart attacks, according to an article published in the Journal of the American College of Cardiology. Here are seven ways you can boost your heart health.


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Spicy Refried Beans

Spicy Refried Beans

These beans are flavorful, with no added fat. Serve them with rice and a green salad, or as a filling for tacos or burritos.

Makes about 5 1-cup servings


1 1/2 cups dry pinto beans
10 1/2 cups water, divided
4 garlic cloves, minced or pressed
1 1/2 teaspoons ground cumin
1/4 teaspoon cayenne pepper
1 onion, chopped
1 cup crushed or finely chopped tomatoes
1 (4-ounce) can diced green chilies
1/2 to 1 teaspoon salt


Clean and rinse beans, then soak in 6 cups of water for 6 to 8 hours. Discard soaking water, rinse, and place in a large pot with 4 cups of fresh water; add the garlic, cumin, and cayenne. Simmer until tender, about 1 hour.

Heat 1/2 cup of water in a large skillet. Add onion and cook until soft, about 5 minutes. Stir in tomatoes and diced chilies. Over medium heat, cook, uncovered, for 10 minutes, stirring occasionally.

One cup at a time, add the cooked beans to the tomato mixture, including some cooking liquid. Mash some of the beans as you add them. When all of the beans have been added, stir to mix, then cook over low heat, stirring frequently, until thickened. Add salt to taste.

Per serving: Calories: 222; Fat: 1.2 g; Saturated Fat: 0.2 g; Calories from Fat: 4.9%; Cholesterol: 0 mg; Protein: 13.3 g; Carbohydrates: 41.6 g; Sugar: 3.4 g; Fiber: 13.5 g; Sodium: 391 mg; Calcium: 100 mg; Iron: 41 mg; Vitamin C: 15 mg; Beta Carotene: 74 mcg; Vitamin E: 1.9 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

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

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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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