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