White Beans and Veggies, Provence Style

(Serves 4)

Dr. Barnes says:

“This tasty dish is not only a gustatory delight but also full of great nutrients!  Grapeseed oil is high in omega-3 fatty acids and Vitamin E, and can help lower the LDL, or bad cholesterol, as well as raise HDL, or good cholesterol.  Because it does not denature when cooked, it is a great alternative to olive oil in baking. (When substituting grapeseed for other oils, use about half the amount called for in a recipe.) The beans and vegetables add many antioxidants and vitamins.  Use brown rice instead of white rice to get all the natural benefits of the phytonutrients that are lost in the processing of rice.”

Ingredients:

1 –2 tablespoons olive or grapeseed oil

1 medium onion, coarsely chopped

4 garlic cloves, minced

1 large red bell pepper, diced

8 ounces sliced mushrooms

2 cups sliced Roma tomatoes

½ cup chopped fresh basil

1 19-ounce can white beans, rinsed and drained

Salt and pepper, to taste

2 tablespoons chopped black olives

Instructions:

Heat the oil over medium heat in a large, nonstick skillet. Add onion and garlic and cook for 3-4 minutes. Stir in bell pepper and mushrooms and cook, stirring frequently, until veggies begin to soften and release their juices, about 5 minutes. Add tomatoes, basil and white beans, stir well and cook until tomatoes have softened, about 5 minutes. Add seasonings to taste, sprinkle with olives and serve over brown or white rice.