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May/June 2009
By Leslie McGrath Taylor
White Bean and Kale Stew
Serves 4
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4 tablespoons extra virgin olive oil
3 garlic cloves, finely chopped
1⁄4 teaspoon dried crushed red pepper
5 cups (packed) thinly sliced kale (about 1 large bunch)
1 tablespoon apple cider vinegar
2 cups vegetable or chicken broth, organic boxed or homemade
1 teaspoon dried basil, or 1 tablespoon fresh
1 teaspoon dried thyme, or 2 teaspoons fresh
1 pound white beans (cannellini), cooked and drained (dry beans are cheapest)
1 pound finely diced tomatoes
Salt and pepper to taste
Olive oil and grated Romano cheese (to garnish)
1. In a large heavy pot, heat olive oil, garlic and red pepper over medium heat for 1 minute. Add kale, vinegar and broth; bring to boil. Reduce heat; add basil and thyme. Cover and simmer until kale wilts, about 7 minutes. Add beans and tomatoes with juice. Cover and simmer for 15 to 20 minutes. Season to taste with salt and pepper.
2. Ladle stew into shallow bowls. Drizzle with a bit of olive oil and pass the grated Romano cheese.
Berry Breakfast Quinoa
Serves 2
1 cup quinoa
2 cups water
1⁄2 cup soy or cow’s milk
1⁄2 cup blueberries, fresh or frozen and defrosted
2 teaspoons maple syrup, if desired
The Incas called quinoa “the mother grain” and considered it sacred. Easy to cook and packed with fiber and all of the essential amino acids, this crunchy whole grain makes a delicious hot breakfast. Cook a little extra and add it to soups and stews for an inexpensive protein boost.
1. Place raw quinoa in a fine mesh sieve and rinse under cold water for about 1 minute, stirring gently with fingers. (It’s important to rinse quinoa because it’s naturally coated with a bitter-tasting compound.) Place quinoa and water in a medium saucepan and bring to a boil. Cover pot and lower heat. Let quinoa simmer for 12 to 15 minutes. Cooked quinoa looks fluffy and translucent.
2. To serve, place 1⁄2 to 2⁄3 cup cooked quinoa in a bowl. Add milk and berries, then drizzle with maple syrup.
Leslie McGrath Taylor is a Connecticut-based poet and holistic health counselor who helps people improve their health through lifestyle shifts and good nutrition.
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