GABBY COOKS – bean cakes on kale

Clean & serene living means learning healthy habits and good eating.  And I love recipes that are quick and simple.  Here’s one of my new favorites.  It serves 2.

Gabby created this recipe especially for his friend, Suze, a devoted lover of kale.  For anyone wishing to eat healthfully on a budget, beans are a must.  They are loaded with fiber and nutrients plus they are a great source of low fat protein.  Even more economical are the variety of dried beans available at the local grocery store.  With planning, dried beans are almost as easy as opening a can.

I discussed the absolute magic of kale in our diets in a previous post chili kale and beans.  Refer to that post to understand why kale should be a part of one’s everyday meal planning.  The bean cakes are a great idea because the flavor can be easily changed with different herbs and spices or different vegetables.  Whatever vegetable you have in the fridge that needs to be used is fair game.  Cumin is always good with beans, but chili powder would add an additional layer of flavor.  Be playful, experiment.  It’s not like you are going to ruin a $22 filet of fresh grouper or a $15 steak.  Mmmmmm, remember the days when fresh fish and steaks were affordable?

here are the ingredients

For the bean cakes

  1. a 14 oz can of black beans drained and rinsed or 1 cup dried black beans prepared according to directions for dry beans
  2. 1/2 cup chopped celery
  3. 1/2 cup chopped onion
  4. 1 clove garlic minced
  5. 1 cup panko bread crumbs
  6. 1 egg stirred
  7. 1/2 tsp cumin
  8. 6 TBS cooking oil
  9. salt & pepper to taste

For the kale salad

  1. 3 to 4 cups fresh kale leaves stripped from the center rib and cut into bite-size pieces
  2. a 14 oz can of yellow corn
  3. 1/2 cup chopped onion
  4. 1 tsp lemon juice or apple cider vinegar
  5. salt & pepper
Directions
  1. If using dried beans that have been soaked, add the beans to 2 quarts of water in a cookpot, bring to a slow boil and cook for 1 hour checking several times to add water if necessary
  2. Meanwhile, in a non-stick fry pan heat 2 TBS cooking oil over a medium heat
  3. Add the chopped onion, celery and garlic and saute to a golden tenderness being careful not to scorch the garlic
  4. Set aside and prepare the kale-corn salad
  5. Place the 1/2 cup chopped onion in a large bowl
  6. Add the kale and toss with the onion
  7. Sprinkle liberally with salt and add the lemon juice or cider vinegar
  8. And this is the secret to enjoying a fresh kale salad that is not fibrous and chewy.  In the bowl crumble with your fingers the kale mixture.  Massage it gently as if you are in love with it.  This will immediately cause a tenderizing reaction with the kale making it tender and flavorful.
  9. Add the corn, cover and chill
  10. Back to the beans which are cooked and tender
  11. Drain them and reheat the onion, celery, garlic mix in the pan
  12. Toss the beans with the mixture, mash with a potato masher to a pasty consistency
  13. Place in a bowl and allow to cool
  14.  Add 1/2 cup panko bread crumbs, the egg and cumin
  15. Salt and pepper to taste, mix well
  16. Wipe out the pan and heat 4 TBS oil over medium-high heat
  17. Form the bean mixture into patties and roll in the remaining 1/2 cup panko crumbs
  18. Fry in the oil until golden brown flipping once
  19. Serve over the kale salad

 

 

Gabby’s garden

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I just got my winter garden planted last week.  Below is what it looked like about a month ago.  Summer heat and humidity along with a flooded yard took its toll.

But, our Florida weather turned beautifully fall within two days, I pulled weeds, spaded the 4 X 10 raised bed, pulled more weeds and raked the soil.  On October 25th the seeds were sown for my winter garden.

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I’m a Yankee gardener from many years ago.  My Grandpa raised over 5 acres of vegetables to huckster at nearby markets and he had several acres of orchards which included Northern Spy, Macintosh, Rambo, Delicious, Cortland and Rome Beauty apples plus numerous varieties of pears and plums.  Grandma had a quince tree in the yard from which she made a delicious jam.

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So, for me, gardening in Florida was a challenge because unlike up north in Pennsylvania, summertime in Florida is best spent sipping mint juleps by the pool rather than toiling in the vegetable patch.  Bugs, blights, birds, and awful humidity guarantee minimal returns on the gardening labor.

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On October 25th I planted kale, radishes, carrots, red beets, and spinach in the raised bed.  In the pots I planted sugar peas.  The radishes and kale poked through the ground within 4 days.  That’s what the above pictures show.  The spinach and red beets emerged today, just 6 days after planting.

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To all my relatives and friends up north enduring the first fingers of frost and chilly temperatures bracing for the wintertime snows and frozen gardens, HAPPY GARDENING from sunny Florida.

GABBY COOKS – 3 can quickie

Clean & serene living means learning healthy habits and good eating.  And I love recipes that are quick and simple.  Here’s one of my new favorites.  It serves 2.

Dangit!!  I need a meeting tonight and I’ve got just 1/2 hour to fix supper and eat.  I have only $2 in my wallet so I can’t do Mickey D’s.  Let me see what’s in the pantry.

These are the ingredients

  1. (1) 15 oz can seasoned mixed greens
  2. (1) 15 oz can seasoned black-eyed peas
  3. (1) 8 3/4 oz can yellow sweet corn
  4. (4)  5″ corn tortillas

DIRECTIONS

  1. Empty the cans into a sauce pot and heat
  2. While that’s heating, quarter the tortillas and fry in a fry pan in about 1/4 of oil
  3. Serve the corn chips atop or with the soup
  4. Eat and get to that meeting!

GABBY COOKS-stewed chicken breast

Clean & serene living means learning healthy habits and good eating.  And I love recipes that are quick and simple.  Here’s one of my new favorites.  It serves 2.

I have always preferred dark chicken meat, legs & thighs, thinking it to be more flavorful.  But, chicken breast with skin and bone intact is a healthy alternative  and equally delicious.  I believe it cooks up moister and more tender than skinless & boneless breast.

When my recipe uses crushed garlic and herbs, I sprinkle the crushed garlic on my cutting board with the herbs and a pinch of salt and then chop vigorously.  The resulting blend works nicely in any recipe, especially when one of the herbs is dried rosemary.  

These are the ingredients

 

  1. (1) plump chicken breast with skin and bone
  2. (1) 14oz can of diced tomatoes
  3. (4) medium-sized red potatoes, unpeeled and diced
  4. (1/2) cup diced onions
  5. (2) strips bacon sliced into bite sized pieces
  6. (1/2) cup diced pepper, green or any color
  7. (2) TBSP butter
  8. (2) TBSP extra virgin olive oil
  9. (1/2) tsp dried rosemary
  10. (2) cloves garlic smashed
  11. salt & pepper to taste
  12. optional 1/2 TBSP dried parsley
  13. optional 1/2 tsp dried thyme 

INSTRUCTIONS

  1. in a heavy stew pot render the bacon and drain excess fat 
  2. add the butter and olive oil and heat till butter is melted
  3. place the chicken breast skin side down in the oil and butter and brown lightly
  4. remove the chicken breast
  5. add the garlic and onions and saute till golden, do not scorch the garlic
  6. add the potatoes and green pepper, stirring to coat and allow to cook about 4 minutes
  7. add the seasonings and the can of tomatoes, stir to mix all the ingredients
  8. place the chicken breast, skin side up, atop all and cover with tight lid
  9. reduce heat to barely bubbling, you want this to cook slowly
  10. check often and stir to prevent scorching
  11. tomatoes and potatoes should add enough moisture, you want this a thick stew-like consistency, but add water or broth if necessary
  12. cook for about 45 minutes

TO SERVE

Remove the chicken breast to a cutting board and allow to set about 5 minutes.  Remove the skin and meat from the bone.  Slice the meat.  This can be eaten as a plate entrée or a bowl-style stew.  If plating it, spoon a generous helping of potato mixture on the plate and top with the chicken slices.  If serving as a stew, spoon a hearty helping of potato mixture into the bowl, add the chicken slices and blend.

 

GABBY COOKS – mac & cheese

Clean & serene living means learning healthy habits and good eating.  And I love recipes that are quick and simple.  Here’s one of my new favorites.

What’s more comforting than home-made macaroni and cheese?  And even better is this stove-top recipe which eliminates a baking dish and a 45 minute wait while it bakes in the oven.  This dish is table ready in 12 minutes.

These are the ingredients

 

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  1. (2) cups dry elbow macaroni
  2. (4) quarts water salted like the sea and brought to a rapid boil
  3. (4) tbsp. unsalted butter
  4. (2) tbsp. flour
  5. up to 3 cups milk
  6. (2) cups sharp cheddar cheese shreds
  7. salt and pepper to taste

DIRECTIONS

  1. In a large pot bring the 4 quarts salted water to a boil
  2. Cook the macaroni as directed on the package
  3. In a saucepan melt the butter over a low heat
  4. Sprinkle the flour over the butter and stir for several minutes
  5. When it turns golden, add about 1 cup milk and stir again
  6. Stir until the sauce turns creamy and increase the heat to a medium low
  7. Add more milk until it is creamy and smooth
  8. Add the cheese and stir again until it is thoroughly blended
  9. Salt and pepper as desired
  10. When macaroni is done ladle it out into the cheese sauce with a slotted spoon
  11. Blend until the pasta is evenly coated.
  12. If the macaroni and cheese is too thick and gooey add a spoonful at a time of the pasta water until it is deliciously creamy and smooth