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Posts Tagged ‘beans’

Curried Sweet Potato & Kale Stew

In Nutrition, Recipe on April 10, 2013 at 3:52 am
Curried Sweet Potato & Kale Stew

Curried Sweet Potato & Kale Stew

This stew debuted at SoupAsana and was a hit (even with the picky eaters!). The combo of hearty veggies in a light, deliciously-spiced broth was a perfect post-yoga meal. Prep is minimal and the slow cooker does all the work for you!

Ingredients (Serves 6):

2 cups onions – diced

2 large celery ribs – finely chopped

2 14oz cans of garbanzo beans – drained & rinsed

1 14oz can of fire-roasted tomatoes

1 can coconut milk

4 cups vegetable broth

2 tsp curry powder

1 tsp cayenne (if you like heat!)

1 tsp cinnamon

1/2 tsp cumin

1/2 tsp chili powder

1 large sweet potato – peeled and diced

1 bunch kale – chopped

Place all ingredients except kale and sweet potato in slow cooker on high for 2-3hrs. Add kale and sweet potato and cook for another 1-2hrs (until sweet potato is soft). Season to taste with tamari. Serve over short-grain, brown rice.

Love It or Leave It

In Mindfulness, Nutrition on April 10, 2013 at 3:43 am
greens

Swiss chard, parsley, and kale

Life’s too short to eat kale…if you don’t actually like it! Yes, it’s really good for you but if you’ve tried it every which way (raw, sautéed, baked as chips, blended in a smoothie) and you still hate it, then simply eat a different leafy green – swiss chard, collards, beet greens, mustard greens, etc.

I don’t like quinoa. There’s nothing particular ‘wrong’ with quinoa, it’s just that this itty-bitty, fluffy seed appears really wimpy to me – like it should be a garnish instead of the main event. So I rarely eat it. I like short-grain brown rice instead (sometimes w quinoa mixed in). I also eat pinto beans way more than black or garbanzo or kidney or adzuki (who eats those anyway?).

Do the healthy eating thing YOUR WAY while still holding yourself to a high standard. As long as you are eating something from each major plant group (beans, greens, nuts/seeds, oils, etc.) then don’t stress if you dislike the one deemed MOST NUTRITIOUS. The most nutritious food is the food you will actually eat! Find the leafy greens and grains you like, eat those, and ban the kale and quinoa from your repertoire. Be open to trying those banned foods in new variations or preparations – you might be surprised.

So, I REALLY like kale; therefore, it’s featured in Curried Sweet Potato & Kale Stew. You’ve got 2 choices: substitute another leafy green or give kale a try…loosen up and get creatively experimental with your food preferences.

Pot O’Beans

In Nutrition, Recipe on April 1, 2013 at 3:17 am
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Kidney beans, black beans, chili powder, cumin seeds, and cilantro.

How to make a decent pot o’ beans that are digestible and ingestible! First, prep the beans and then decide on herbs and spices (dried & ground) depending on the bean type selected. Here are some ideas for spicing up your beans…

Pinto: lemon rind, parsley or oregano, cumin, & mild chili powder. Black: ginger & fennel seeds or sage & thyme. Lentils & Garbanzos: lemon rind & garlic with dill, basil, or mint.

  1. Soak dried beans for at least 12 hrs* and change water once or twice.
  2. When ready to cook, add a strip of Kombu to bottom of crock pot (aids digestibility, adds nutrients, and shortens cook times). Add beans and fill with water so the beans are just covered.
  3. On high, bring beans to a boil, scoop off foam, and continue to boil (w/o lid) for 20 mins.
  4. Add spices. Consider whole garlic cloves – they turn to a garlickly mush – yum! Adding fennel seeds or cumin seeds helps with digestion. Any other spice or herb helps with ingestion – also important.
  5. Cover crock pot, reduce to low, and let beans cook all day long (~6-8 hrs depending on soak time)
  6. Season with salt at the end. Adding sea salt, miso, or tamari too early hinders full cooking.
  7. ENJOY for breakfast, lunch, and dinner

*Food Safety Alert! Soak in a cool place away from direct light. If soaking longer than 12hrs or its a hot, humid day, please soak in refrigerator.

Plant-Strong Diets = Bean-Strong Meals

In Nutrition on April 1, 2013 at 2:47 am

Do you feel vulnerable when you eat beans? Plant-strong diets include plenty of beans but please don’t avoid them for fear of digestive consequences! It’s possible to prepare and consume beans in such a way that you can eliminate digestive protestation. Beans are nutrient-dense, low-calorie, high-fiber powerhouses providing protein, carbs, iron, folic acid, phosphorous, potassium, and magnesium to your diet. A diet staple since long before biblical times in India, China, Southeast Asia, the Middle East, Africa, and the Americas…millions of ancestors can’t be wrong!

Canned beans are a easy way to get beans into your diet and I definitely use them from time to time. But dried beans are a staple in my house. Dried beans are healthier (lower in salt) and more affordable than canned beans and they turn out delicious after simmering in a crock pot all day. Yes, it’s springtime, and I’m definitely incorporating more raw plant foods into my diet as they become available, but there’s still a cold, damp, wind off the ocean that makes me want to warm myself from the inside out with cooked foods.bean and avo

 If you struggle with digesting beans, eat lentils, adzuki, peas, and mung beans more often and pinto, kidney, garbanzo, and black beans less often. Soybeans are the most difficult to digest; however, soy products (tofu, tempeh) are a bit easier. Also, if your digestion is weak (i.e. gas, bloating), eat beans only with greens or other non-starchy veggies. If your digestion is heartier, feel free to combine with grains (rice, quinoa). Consider using a digestive enzyme like bromelain or papain which are extracted from pineapple or papaya, respectively, to aid in digestion. Lastly, digestion is hormonally-controlled so it will be influenced by moods, stress, and menstrual cycle. Make note and don’t have the same expectations of your body on a daily or weekly basis.