đ„„-ty beans & greens
Welcome to those who were just scanning the web and serendipitously landed on my humble site đ whether you are in a rut and donât know what to make; are in that loop of âsooo, what do you want to eat tonight?â; or have fallen into the infinite black hole of saved recipes from social media (the internet is truly ultimate purveyor of maximalist TL;DR content overwhelm đ”âđ«đ« đ€). I hope you enjoy â it brings me great joy to sprinkle any ease into your life â cheers to your good health, good love & good fortune!
And per my usual caveat, I do not claim to be a doctor or a chef. I do not dream of being a fancy food blogger. Iâm just a gal who enjoys living and eating for optimum well-being. I like to creatively alter, and occasionally create, recipes to make them as balanced as possible, in both taste and health. Iâve come to learn soul-food and body-fueling food are both real and equally important, hence the critical importance and beauty of mind-body-soul eating! âš I typically like to begin with a key ingredient or two that Iâm hoping to work with, search for a preexisting recipe as a guide, then play with measurements and make swaps to level up nutrient density. Consider this a destination for healthy recipe inspiration, where youâll never have to scroll through any continuously re-populating ads. One of my primary goals is to add a little simplicity in places Iâve found murky.
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If youâre a sucker for a good cover story recipe like me, Bon AppĂ©titâs February cover is going to get your mouth watering and for good reason! The taste explosions from their âCoconutty Beans and Greens Stewâ is simply dazzling and nutrient dense at that! My recipe incorporates the usual minor tweaks from Bon AppĂ©tit version here, see amendments included below:
INGREDIENTS
1 organic onion, coarsely chopped
1 organic tomato, coarsely chopped
4 organic garlic cloves
1 1.5" piece of organic ginger, scrubbed and peeled
1 organic Fresno chile, seeds removed
3 tbsp avocado, divided, plus more for serving
2 tsp Pink Himalayan salt
1/2 tsp organic ground coriander
1/2 tsp ground cumin
1 13.5-oz can unsweetened organic coconut milk
1 - 2 organic sweet potatoes, peeled, sliced into 1/4"-thick rounds
1 large bunch organic Tuscan kale or Swiss chard (whichever looks fresher on shopping day), ribs and stems removed, leaves coarsely chopped
4 c cooked dried cannellini beans
2 tbsp fresh lemon juice
1 baguette, sliced on a diagonal 1" thick
Flaky sea salt for serving
INSTRUCTIONS
1. Place onion, tomato, garlic, ginger and chile in a blender and purée until smooth.
2. Heat 1 tbsp of oil in a large deep skillet over medium heat and add purĂ©ed mixture, plus a pinch of salt. Cook, stirring occasionally, until moisture is evaporated and the mixture is a paste-like in consistency, beginning to stick to bottom of skillet (approx. 12â16 mins).
3. Stir in coriander, cumin and a pinch of salt. Pour in coconut milk plus 2 cups water and stir to combine.
4. Increase the heat to medium-high and bring to a boil. Add sweet potato and cook, stirring occasionally, until tender (approx. 10â12 mins).
5. Add kale (or chard) and beans, and cook, stirring occasionally, until greens are wilted (approx. 4 mins).
6. Remove from heat and stir in lemon juice. Taste and add more salt and/or lemon if needed.
7. Meanwhile, heat 1 tbsp oil in a large cast-iron skillet over medium-high. Working in 2 batches and adding 1 tbsp oil between batches, fry 1 baguette, sliced on a diagonal 1" thick, until golden (approx. 2 mins/side).
8. Divide stew among bowls and top with flaky sea salt and drizzle with more oil. Serve with toasts. Bon appétit!
CLICK PHOTO ON FAR RIGHT TO SEE ADDITIONAL IMAGES >
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. I will again caveat, Iâm not a nutritionist, but as holistic health coach, hereâs some functional food for thought:
ORGANIC ONIONS
Onions are a dream add to virtually any dish because they pack so much flavor without adding much additional sodium, plus contain no cholesterol or fat. On top of this, theyâre packed with fiber, folic acid, vitamin C and B vitamins that all support the building of healthy new cells. Being high in many antioxidants, they have many anti-inflammatory properties and can support lower blood sugar levels and improved digestion! And while onions have been cited as possessing some of the lowest amounts of pesticides in conventional or not, given the outside layer often gets peeled offâŠsome tests have not ironically shown that organic onions have had much higher levels of antioxidants, so I would always encourage springing for the higher flavonoid filled onions that have been grown in richer soil.
SWEET POTATOES
Sweet potatoes are fabulous for gut health, rich in both soluble and insoluble fiber, as well as saturated with many antioxidants. As a complex carbohydrate, sweet potatoes keep us fuller longer! And theyâre soaked in so many vitamins and minerals, especially vitamin A, which is stellar at protecting our precious eyesight! These sweet potatoes protect our bodies from free radicals that can damage DNA and trigger inflammation, linked to a multitude of chronic illnesses from cancer to heart disease to general aging. To get technical, anthocyanins are a group of antioxidants found specifically in purple sweet potatoes, which have been found to slow the growth of certain types of cancer cells, including those of the bladder, colon, stomach and breast! Thereâs even research suggesting promise of improved memory and lower risk of mental decline. Extracts of orange sweet potatoes and sweet potato peels have been found to have anti-cancer properties as wellâŠso bottom line being, we canât go wrong incorporating an extra sweet potato or two into our weekly routines!
KALE (+ CHARD IS A GREAT ALT!)
So you may wonder what makes kale so special after all? Kale is rich in fiber, antioxidants, calcium, iron, and a wide range of other nutrients that can help prevent a multitude of health problems. As a reminder, we want to consume the most nutrient and antioxidant dense foods because they help the body remove unwanted toxins. Kale is the leader in this space so itâs no wonder its developed such a cult following! With values of vitamins A, K and C completely off the charts, Kale also includes manganese, copper, potassium, magnesium and B vitamins. Stacked with various flavonoids and polyphenols, including quercetin and kaempferol, touting powerful anti-cancer effects, as well as heart and blood pressure protection, in addition to being anti-inflammatory, anti-viral and anti-depressant. Plus kale contains many minerals that most people donât get enough of and has been seen to lower cholesterol levels, as well as reduce the risk of heart disease â to just name a few of the stellar health benefits.
AVOCADO OIL
EVOO isnât the only super oil out there! Rich in a multitude of antioxidants (including vitamins A, E, B12), improving skin and wound healing, avocado oil is also swimming in heart-healthy fat, oleic acid, which is thought to possibly reduce the risk of chronic conditions such a heart disease and dementia. Additionally sited to reduce total and LDL (bad) cholesterol, inflammatory cytokines and blood sugar, as well as symptoms of arthritis! And it doesnât stop there, avocado oil is high in lutein, an antioxidant that can only be obtained from your diet and has major benefits for the eyes, known to possibly reduce the risk of cataracts and macular degeneration. Additionally, avocado oil enhances the absorption of nutrients, as some nutrients, need to be combined with fat in order for our bodies to absorb them, such as the fat-soluble vitamins A, E, D and K, as well as carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin. Finally â avocado oil can be used on anything, particularly when cooking on high heat, as it has a whopping 520 degree smoke point!
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesnât require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our bodyâs natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our bodyâs electrolyte balance, allowing our intestines to absorb more nutrients.
***important to note, quality is essential â always shop organic, whole, preferably in season, ideally know where your food is coming from and thoroughly wash those fruits + veggies!
