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 COOKS – chili kale & beans

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.

All the experts tell us about the nutritional values of kale.  But, I’m tired of kale in my salads and white bean & kale soup.  And good Lord, who can get past the visual of kale juice in an eight ounce juice glass.  Here’s a new twist on healthy eating.

Kale is a member of the cabbage family Brassica oleracea.  Of all the super healthy greens, kale is acclaimed as king.  Some of the beneficial compounds in kale have powerful medicinal properties.

A single cup of raw kale ( 2.4 ounces) contains:

  • 206% of DV of vitamin A (daily required value)
  • 684% of DV of vitamin K
  • 134% of vitamin C
  • 9% of vitamin B-6
  • 26% of manganese
  • 9% of calcium
  • 10% of copper
  • 9% of potassium
  • 6% of magnesium

This 2.4 ounces also contains 3% or more of DV for thiamin, riboflavin, niacin, iron, and phosphorous.  This nutrient dense green contains very little fat, but that fat is mostly the healthy omega-3.  And it pumps another 3 grams of protein into your diet.

Red beans, also known as Mexican red beans,  are nutrition dynamos.  They are rich in antioxidants and packed with protein, folate, minerals, and fiber including resistant starch.  Resistant starch boosts the body’s ability to burn fat, aids the full feeling, and controls blood sugar.  A 1/2 cup serving will provide 90 calories and 7 grams of protein.

Great Northern beans per 1/2 cup serving contain 104 calories, and provide 6.2 grams or 25% of fiber DV plus a little over 7 grams of protein.  They are rich in vitamin B-6 and are dense in minerals and amino acids.

I love using dry beans in cooking.  They have a better flavor and are much less expensive.  The process of a soak is easily manageable when planned ahead of time.  My favorite soak method is to place the desired amount of beans in a heavy cookpot, cover with water, bring to a boil for one minute, turn off the heat, cover with a lid and allow to sit for at least an hour.  When ready to cook, drain and rinse, and cover with plenty of water or broth (at least 2 inches over the beans).  Cook on slow simmer for an hour or until tender.

here are the ingredients

 

  1. 1/2 cup dry Mexican red beans
  2. 1/2 cup dry great northern beans
  3. 4 cups rinsed and chopped kale center ribs removed
  4. 1-2 TBSP olive oil
  5. 1 quart vegetable or chicken broth
  6. 1 bay leaf
  7. up to 1 TBSP chili powder
  8. 1 tsp dried oregano
  9. salt
directions
  1. place the beans in a heavy cookpot, cover with water and bring to a boil
  2. allow to boil for 1 minute and turn off heat, cover pot, soak for 1 hour
  3. drain and rinse the beans, return to the pot
  4. add the quart of broth or stock
  5. add the bay leaf and dried oregano
  6. bring to a boil, reduce heat to low simmer and cook for 1 hour
  7. add water during cooking to keep beans covered with liquid
  8. preheat oven to 400 degrees F
  9. meanwhile, rinse the kale leaves, cut out the center rib
  10. chop into bite-size pieces and place in a large bowl
  11. add the olive oil and toss with kale to evenly coat
  12. sprinkle salt and desired amount of chili powder on the kale
  13. toss again to evenly coat
  14. spread the kale on a baking sheet and place in the oven
  15. allow about 10-15 minutes in the oven until the leaves wilt and slightly brown on the edges
  16. when the beans are tender, add the kale and stir to mix
  17. simmer for another 15 minutes to blend the flavors

I love this served atop a baked potato ( microwave will work) with a dollop of sour cream.  Sharp cheddar sounds good, too.  This is a power-packed dish that takes a little time to prepare, but is very simple with only a few ingredients.