Garlic is one of those superfoods that packs big flavor and health benefits in every bite. It’s ubiquitous in savory dishes. Crushing and chopping garlic releases cancer-fighting enzymes and a compound called allicin that can boost immunity and lower cholesterol. Use the bottom of a glass jar or the flat side of a broad knife to crush the garlic (this also makes it easier to peel). A little known prep secret: Letting garlic sit 10-15 minutes before cooking brings out more of its benefits!

Cannellini beans, also known as Italian white kidney beans, are another modest ingredient with big health benefits. They’re an excellent source of easy-to-digest bean starch, protein, fiber, minerals and B vitamins.The fiber binds to cancer-causing chemicals in the colon, working as a bulk laxative to protect the colon from toxic substances. Cannellini beans are a particularly good source of gluten-free protein. 

Served with crackers and veggie sticks, my Lemon White Bean Dip is ideal for sharing at a party or making lunch in a snap. Try it in a wrap with spinach, sliced red peppers and red onions. I like it on sourdough bread with sliced tomatoes, a fried egg and a handful of microgreens.