Why I switched to Purple Sweet Potatoes

I'm now eating Purple Sweet Potatoes. Here's why.

A few days ago, I listened to a podcast episode of Mel Robbins featuring Dr. Dawn Mussallem — and I honestly haven’t stopped thinking about it since.

Dr. Mussallem is both a cancer survivor and a respected oncologist at the Mayo Clinic, and throughout the interview she shared medical statistic after statistic about how we need to eat foods that  protect our bodies from disease… and eliminate or reduce foods that potentially increase disease risk over time.

After listening, I started looking more closely at some of the foods she recommended — including purple sweet potatoes, which are packed with powerful protective antioxidants. 

Good Foods Heal

The podcast was fascinating, educational, and honestly a little shocking. I took notes throughout the episode because the statistics Dr. Mussallem shared were hard to ignore. She explained that many studies now suggest that the foods we eat every single day may either help lower our risk of getting cancer… or quietly increase it over time.

Here are some of the protective foods she strongly recommended adding into your daily routine to help lower the risk :

1. Berries especially blueberries (which can be purchased frozen)

Rich in antioxidants that help protect cells from damage and inflammation.

2. Purple Sweet Potatoes

Loaded with anthocyanins — the same powerful antioxidants found in blueberries and purple cabbage that give these foods their deep purple color.

3. Soy Foods — Especially Edamame

This part surprised me. Dr. Mussallem explained that minimally processed soy foods are actually linked to protective benefits, despite years of confusion and misinformation surrounding soy.

4. Cruciferous Vegetables - a daily must

Broccoli, cauliflower, cabbage, arugula, Brussels sprouts, and similar vegetables contain compounds associated with cancer protection. She mentioned that raw is best when possible — even if you only eat a bite or two raw before cooking the rest.

5. Kiwi

Very helpful for digestion and elimination so toxins and waste do not sit in the body as long.

6. Beans and Lentils

Dr. Mussallem stressed the vital importance of fiber. Beans and lentils provide valuable fiber, antioxidants, and plant protein that help support gut and metabolic health and proper elimination of waste in the body.

7. Leafy Greens- generous amounts

Spinach, kale, romaine, and other greens are loaded with nutrients and protective plant compounds. 

NO!! Everyone Does Not Need To Be A Vegetarian 

She did not say everyone needs to become vegetarian. Instead, she strongly encouraged                                                                                                 increasing whole plant foods daily and crowding out the harmful processed foods that presently dominate so many modern diets.

Bad Foods Turn On Disease Promoting Pathways

This was the part of the podcast that really got my attention.

Dr. Mussallem explained that many foods commonly eaten in America today may actually help “turn on” inflammation and disease-promoting pathways in the body.

Some of the statistics she shared were startling:

• Ultra-processed foods now make up roughly 63% of the average American diet.
• Diets high in refined grains, ultra-processed foods, and added sugars may increase breast cancer risk by approximately 20%.
• Women with the highest levels of insulin resistance were found to have a 34–78% higher breast cancer risk.
• Processed meats such as bacon, sausage, hot dogs, and deli meats are classified as Group 1 carcinogens — the same category as smoking and asbestos. Meaning there is enough absolute convincing scientific evidence proving processed meats may cause cancer in humans. The evidence is considered so strong that processed meats are placed in the same category as tobacco smoking and asbestos.

That is honestly hard to ignore.

Dr. Mussallem's Recommendation of Some Of The Foods to Avoid

1. Processed Meats

Lunch meats, bacon, sausage, hot dogs, and many processed chicken products. Lox and cured fish are classified as processed meats as well and are recommended by 

2. Ultra-Processed Foods

Packaged foods made in factories that contain preservatives, artificial ingredients, food dyes, carrageenan, mono and diglycerides, and other destructive chemical additives.

3. Artificial Sweeteners

This was another major warning. Dr. Mussallem discussed the importance of reading labels carefully — even on products marketed as “healthy.”

Many sugar-free products contain artificial sweeteners or sugar alcohols such as sucralose, erythritol, aspartame, and others. Emerging research continues to raise concerns about how these additives may negatively affect gut bacteria, insulin response, inflammation, cravings, and overall metabolic health.

The major concern from erythritol: blood clotting

Several studies from researchers at the Cleveland Clinic found that erythritol may make platelets more “sticky,” increasing clot formation potential. In studies, people consuming a typical serving had erythritol blood levels rise dramatically, along with increased platelet activity. 

Researchers warned this could raise the risk of:

• Stroke
• Heart attack
• Blood clots

This is especially concerning because erythritol is often promoted to people already at higher cardiovascular risk — including people with obesity, diabetes, and metabolic disease.  

**One important thing: erythritol is often hidden inside products labeled “stevia” or “monk fruit.” The front label may highlight the natural sweetener, but erythritol is often the first ingredient in the ingredient list. I had no idea- I use stevia (with erythritol) all the time.- stopping that for sure.

Other Important Factors

Sleep Matters To Repair

Dr. Mussallem emphasized the importance of getting 7–9 hours of sleep each night. She explained that the body repairs, restores, and cleanses itself during sleep.

Daily Movement

Exercise and movement help regulate glucose levels, improve insulin sensitivity, and help the body function more efficiently overall.

I found the entire podcast incredibly eye-opening and motivating. It definitely made me think more carefully about the small choices we make every day and how much they may affect our long-term health.

Do you listen to podcasts? Are you a fan of Mel Robbins? Have you heard of Dr. Dawn Mussallem or read her book?   

An Easy High Fiber Plant Based Recipe 

 Cauliflower-Rice Chickpea Bowl (link to recipe)

Ingredients: 

Can of chickpeas, wash and drain

Bag of frozen cauliflower rice ( I buy organic) 

Arugula 

Purple Sweet Potato 

This lunch or dinner meal checks off many boxes:

 Beans, cruciferous vegetable, leafy greens, purple sweet potato in 

Pick up a bag of frozen cauliflower rice at Trader Joe's, Whole Foods, Costco, or one of your local supermarkets. It is the most reasonable at Trader Joe's or in Costco (bags of 4).  

Chickpea "tuna" Sandwich

15 No Fuss Bean Recipes 

Disclaimer: I am not a medical doctor and am not trying to diagnose or treat disease. The information in this blog post is for educational purposes only. Always check with your medical doctor for medical advice and before changing your diet. I simply reviewed the podcast. 

Frozen Limonana -a Deliciously Icy Cold Summer Drink

Make Way For Icy Cold Frozen Limonana!!!

All you need is a medium sized bunch of fresh mint, some lemons or limes, sweetener, and ice and you are all set to enjoy your ice cold juicy limonana which is fabulous on a hot summer day. 

How I Discovered This Simple Delicious Drink

Have you ever overheard people ordering in a restaurant and thought, What is THAT?

                 That was me a month ago.. There are a few Middle Eastern restaurants that I frequent, and I kept hearing people order a drink that sounded to me like they were saying,  lemonada. Naturally, living in Miami, I assumed it was the Spanish word for lemonade.

Well… I was wrong. Completely wrong!!!!!

Lemonada or Limonana?

What everyone was actually ordering was called Limonana - a wildly refreshing Middle Eastern frozen lemon-and-mint drink.

The funny part is even after hearing it said so many times, I didn’t figure out the real name until someone actually corrected me and told me. (oh- duh! )

 “Nana” means mint in Hebrew, "NaeNae" means mint in Arabic, so the name of the drink literally combines lemon and mint —lemon + nana  which is exactly what this drink tastes is: bright lemony flavor blended with tons of fresh mint and ice into the most cooling, icy summer drink imaginable which is very popular in Middle Eastern countries. 

Very Sweet and Sugary

The first Limonana drink that I ordered in a restaurant was made with a sugary simple syrup. And let me tell you… it was SO good. Sweet, tart, frosty, minty, and unbelievably refreshing. Perfect on a hot and humid Florida day. One sip and I immediately understood why everyone was ordering it. 

A Sugar-Free Version Made With Stevia 

But the next time I ordered it in a different restaurant, I asked the waitress to give me a side glass of water to water it down to cut the sweetness.  She suggested I try a lighter version that was sweetened with stevia instead of the sugary simple syrup. Yay!! less calories and less sugar shock. It was still delicious and super refreshing, but I have to admit that the sugary syrup version definitely had a little extra magic. Sometimes the real thing just wins. 

Regardless, when I make it at home now for me, I use stevia - Not sure my body/blood sugar can handle that much of the pure sugar simple syrup shock.

If you love lemonade, mint, frozen drinks, or anything cold and refreshing in the summer, you are going to LOVE Limonana. It tastes like lemonade’s cooler, frostier, exciting cousin —

Now that I am back home in Philly area,  and we are having a 3 day brutal heatwave with 97 degree hot and humid temperatures, guess what I'm making? You guessed it! Limonana. 

I remember when I was young and we had no air-conditioning, we frequently cooled off with a large pitcher of freshly squeezed lemonade. We would sit outside on the "stoop" with neighbors and share lots of stories while we drank our lemonade.

Why Not Spike It !!!Add in A Little Alcohol

Let's not stop here. Limonana also makes a wonderful alcoholic drink by adding a shot of gin or vodka- just saying!!!!!

Makes 2 large or 4 smaller drinks

Ingredients for limonana:

Juice of 4 lemons and 2 limes or use 6 lemons

1 medium bunch of fresh mint, cleaned and stems removed (about 1 cup of fresh mint leaves)

1/2 cup of cold simple syrup (directions below) or stevia or just sugar

1/2 cup of water

2 cups of ice 

** if using stevia instead of simple syrup start with 4 small packets  of stevia or add more to taste depending on how sweet you like it.

Directions: 

Blend everything together in a strong blender- serve immediately Garnish with a slice of lime or any fruit of your choice. 

**How to make simple syrup

Simple syrup is a sweetener that has been around forever. It is made with equal parts sugar and equal parts water. 

1 cup of sugar

1 cup of water

Pour water and sugar into a small saucepan. Stir frequently and bring to a gentle boil. Reduce heat to low and stir until sugar is totally dissolved. It should take about 3 minutes total.  Allow syrup to cool. Can be stored in the refrigerator to make it cold to use for this drink. 

**For this drink you will need 1/2 cup of the simple syrup and will have leftover which can be frozen or kept in the fridge in an airtight jar for about 3 weeks if you need it again. 

Another summer cooler 

 A Frozen Watermelon Smoothie (link) is refreshing too. 

Notes:

1.  Vegan and gluten-free, naturally. 

2.  Fresh mint leaves contain small amounts of some really good nutrients such as : iron, vitamin A, magnesium, potassium and phosphorus. It's not just a pretty face!

3. Lemon and limes are packed with vitamin C- which we all need to help protect against toxins in our environment.

4. Sugar syrup- make it in advance, let it cool, and refrigerate so it is cold before adding to recipe.

5. What is stevia?Stevia is a natural zero-calorie sweetener made from the leaves of the stevia plant which I have grown and is sweet. It does not raise blood sugar. It is much sweeter than sugar, so only a small amount is needed. It is sold in packets (like sugar packets) in the supermarket. However beware. Most of the commercially sold stevia packets are mixed with erythritol or sucrolose which I recently learned in a podcast (by a Mayo Clinic doctor) is not good for us. I went online and found pure stevia..which I just ordered. 

Back in the Saddle Again- Going back to Philly Area

Do you remember the old 1939 Gene Aurtry song, Back In The Saddle Again?  We have officially left Florida and are presently on the road heading back to our home in Philly area for the summer and early fall months! After 14 years of snowbird life, we’re changing up the way we do this long drive home this season.

19 Hour Trip 

It’s about a 19-hour trip (counting bathroom stops). In past years, we powered through it pretty quickly. We packed a cooler with food, stopped only when necessary, drove about 12 hours the first day, slept overnight, and then finished the last 7 hours the next day.

This year looks a little different. After some health concerns for my husband this past winter, we decided there’s no reason to rush. Instead, we’re breaking the trip into three shorter driving days — about 6 ½ hours the first day, 6 ½ the second, and around 6 hours the third day.

Two Nights In Hotels

We’ll spend two nights in hotels, have more time to stretch our legs, and avoid sitting in the car for endless hours. Long stretches without moving around really aren’t a good idea for my husband right now, so this slower pace just makes more sense for us. We will drive about two hours and stop for 1/2 hour, walk around, have a snack etc. Then repeat- It will probably take us 8 hours to drive what I consider a 6 hour destination. 

Savannah Georgia 

Our first overnight stop will be in Savannah, which is a lovely place to spend the first night. I’m looking forward to walking around the historic district, enjoying a good dinner, and making the drive feel a little more like part of the vacation instead of just surviving the highway. I’m still deciding where we’ll stop the second night.

Taking the Warm Florida Weather With Us

We left behind gorgeous 88-degree sunny beach weather in Florida, but it looks like we’ll be arriving in Philly to some pleasantly warm summer-like weather too. Yay !!!

Beanie Bagels- High Fiber Easy To Make Flourless Bagels

 

Beanie Bagels: A Flourless Easy To Make Bagel Packed With Fiber

What in the world is a Beanie Bagel? These unique high fiber bagels are made with dry beans instead of flour, creating a hearty, filling, and surprisingly tasty alternative to traditional bagels and they are really easy to make too.

In the past, I once made brownies using cooked black beans, but bagels made from dry white beans instead of flour? That was definitely new to me. After seeing several recipes for flourless bean bagels online, curiosity finally got the best of me and I decided to give them a try.

To be honest, I expected them to be dry, maybe dense, and difficult to eat. But I was pleasantly surprised! These homemade bagels turned out moist, soft enough to slice in half easily, and actually quite good. 

Hearty and Healthy Not Processed 

Are they a bakery-style New York bagel? No. They are not fluffy and doughy like heavily processed bagels that offer little nutrients and lots of calories. They are a healthy, high fiber bagel- satisfying, wholesome and delicious.  They are also a good gluten-free option.

 Thanks to ingredients like beans and ground flax, they provide lasting energy making them a great part of a grab-and-go breakfast, base for a snack, or a healthy part of a light lunch. I especially enjoyed my bagels topped with fresh sliced  on the vine tomatoes and avocado. Everything bagel seasoning is also tasty or any of your favorite toppings would all work beautifully too.

Soaked and drained uncooked white beans

Dark Color 

The texture and dark color of this bagel reminds me a little of pumpernickel bread. I think the dark color is because of the flaxseed meal or maybe the psyllium- not sure. 

Freezer Freindly 

Another reason I love this recipe is how practical it is. The bagels stay moist in the refrigerator for several days and freeze well for weeks, making them perfect to have on hand when needed. Just grab one when you need a quick and healthy snack that provides valuable fiber and protein.

 Four to Six Bagels 

The recipe makes about 4 to 6 bagels depending on the size you shape them. Prep time is only about 15 minutes (not including soaking the dry beans), and they bake in about 30 minutes for the 6 smaller bagels or 35 minutes for 4 larger ones.

We are talking simple- no yeast, no rising, no boiling!! The only caveat is the psyllium- It is a vital nesccesity for the bagel but it is an unusual ingredient you would need to buy. I bought it on Amazon, but I believe Whole Foods sells psyllium husks too.

 If you’re trying to add more fiber to your diet, need a gluten free alternative or simply enjoy experimenting, these high Fiber high protein Beanie Bagels are definitely worth a try. 

Ingredients: 

1 cup of dry white beans ( I used  beans), soaked overnight and drained

1/3 cup of water

1 tablespoon of lemon juice or white vinegar (I used lemon juice)

3 tablespoons of ground flax seed

1/4 cup of psyllium husks ( I bought and used ground by mistake)

1/2 teaspoon baking soda

1/2 teaspoon of salt

Directions: 

Preheat oven to 350 degrees

Drain soaked beans. Place beans, water, and lemon juice (or vinegar) in the food processor and process in intervals , scraping the sides down a few times until your get a creamy smooth texture.   It might take about 3 minutes or so. Then add psyllium husks, ground flax seed, baking soda and salt. Process a few times and scrape down the sides of the bowl multiple times until your get a soft dough. 

Remove the dough and shape into a ball. Divide into 4-6  equal balls. Flatten each ball and shape into a bagel (making a hole in the middle with your thumb). Lay on a parchment covered cookie sheet and bake for about 30 minutes for 6 bagels and 35 minutes for 4 bagels. Check frequently towards the end to prevent burning. When done, remove from oven and place bagels on a wire cooling rack. 

When completely cool, cut bagels in half and store in the refrigerator for 2 days or in the freezer for up to a month. 

My Notes: 

***This recipe calls for psyllium husks not ground psyllium husks powder. I bought ground psyllium husk powder by mistake and since it was all I had - I used it .... and it came out darker but still tasted great.