swiss chard with black beans and feta


This is from La Chamba – Pauline Picchi. I haven’t made it yet, just spotted it and thought I’d like to try it…

Ingredients:
1 ½ tblsp. vegetable oil
1 ½ tblsp. butter
2 cloves of garlic minced
1 pinch of aleppo chili flakes
1 bunch Swiss Chard-rinsed, stems removed and cut into 1l2 inch slices
1 can of black beans, 16oz.
1 small tomato, chopped
salt and pepper to taste
1 tblsp. fresh lime juice
3 tblsp. of feta cheese

Directions:
Preheat the oven to 350 degrees. Lightly grease an 8 or 9 inch Chamba baking dish. Heat the oil and butter in a large skillet over medium heat. Add garlic and aleppo chili flakes; cook and stir until fragrant, about 1 minute. Add Swiss chard, cover and cook for 4 minutes. Uncover and mix in the black beans, tomato, lime juice, salt and pepper. Cover and continue cooking until the chard is wilted, about 4 more minutes.
Transfer the chard to the baking dish and dot with feta cheese, pushing it down into the dish. Bake for 15 minutes in the preheated oven, or until the feta cheese is warmed.

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tofu with veggies and peanut sauce


Ingredients:

  • 1 12 or 16 oz block firm tofu, rinsed and cubed
  • 1 can garbanzo beans, rinsed well and drained
  • 1-2 cloves garlic, minced
  • 1 medium yellow pepper, cut longitudinally first then in half to create large bite size pieces
  • 1 medium bunch bok choy, chopped. Cut greens into ribbons.
  • peanut sauce (see recipe under sauces)

Instructions:

In large frying pan with lid, saute chopped tofu in 2-3 T olive oil for 4-5 minutes, stirring well. Add minced garlic, yellow pepper and garbanzo beans, continue to stir over heat for 3-4 minutes until peppers are lightly cooked. Add chopped bok choy, stir to mix all well, then add about 1/4 c water, reduce heat and cover to steam for about 3 minutes, check and steam more as necessary. Take off heat when bok choy is bright green yet wilted. Serve topped with peanut sauce.

roasted potatoes & red peppers casserole


This is an experimental approach today with favorite ingredients.

Ingredients:

4-5 medium sized red potatoes, sliced 1/4 inch thick, then cut into half rounds

1 red pepper, sliced longitudinally into 1/4 inch thick pieces

2-3 cloves garlic, peeled

1 can whole black beans, well rinsed and drained

3-4 cups fresh spinach leaves, chopped

1 tomato, chopped

4-6 oz grated cheese (I tried Gruyere this time. I’m thinking the smooth sweetness of Gruyere will compliment the earthiness of the roasted red peppers)

Instructions:

Preheat oven to 380 degrees. Cut potatoes and red peppers, toss with 2 T olive oil, then spread out evenly on roasting pan. (The secret to successful roasting is to cut pieces into equal size pieces and turn them occasionally while roasting so they all cook evenly, none dry out.) Roast for 10 minutes, then turn peppers and potatoes. Continue roasting for another 10 minutes. Remove peppers, check potatoes-they may need another 5-10 minutes until are lightly browned and fully cooked but not mushy and falling apart. Reduce heat to 350 degrees.

Rub 1 T olive oil over bottom and sides of 9×9 inch baking pan or 2 quart baking dish. Chop roasted red peppers into large bite size pieces. Using half of each ingredient to create casserole with two tiers, layer potatoes on bottom, sprinkle diced roasted garlic over potatoes, cover with well rinsed and drained black beans, red peppers,  spinach, tomatoes, cheese; repeat with remaining potatoes, garlic, black beans, red peppers, spinach, tomatoes, cheese. Add 2-3 T water into corners of dish, cover with lid or foil, cook covered for 10-15 minutes, then 5 minutes uncovered until spinach is cooked and cheese melted and lightly browned.

Thank you, Lois, for introducing me to Frank’s Red Hot original cayenne pepper sauce. Yes, just right for this.

A note about protein: this recipe will be light on protein for dinner. Assuming this makes 4 servings, at 1 oz of cheese,  1/4 can of black beans, plus some spinach per serving, it has only about 6+2=8 grams of protein per serving. So next time I’ll also add a can of well rinsed and drained garbanzo or kidney beans to increase the amount of protein. A healthy active female needs 50 grams of protein on average every day to maintain good health, a balanced metabolism, strong energy, sharp mind, and beautiful hair.

white bean and kale soup


Ingredients:

  • 1  3/4 cups white beans
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 medium red potato, chopped
  • 1 medium rutabaga, chopped
  • 2 carrots, chopped
  • 1 28 oz can diced tomatoes
  • 2-3 T red cider vinegar
  • 1/2 cube Celifibr brand vegetable bouillon, dissolved in 1 cup hot water
  • 1/2 c basmati rice
  • 2  1/2 tablespoons rosemary (yes, tablespoons. rub between fingers/palms to crush
  • 2 teaspoons basil
  • 1 teaspoon thyme
  • 1 small bunch kale, excluding thickest ends of stems, chopped (lacinato kale is especially good in this soup if it’s available)
  • 1 t salt and pepper to taste, added after beans have cooked
  • parmesan cheese

Instructions:

Rinse then soak beans overnight; or rinse then cover beans well with fresh water, bring just to boil, then take off heat and let sit for 1 hour. Drain.

Using large 5 quart soup pot with lid, saute onion in 2-3 T olive oil for 2-3 minutes, then add garlic and potatoes. Saute for 3-5 minutes, stirring until potatoes are lightly browned. Add rutabaga, carrots, rosemary and basil. Stir all vegetables until spices are well mixed. With pot over medium heat, add canned tomatoes in their juice, red cider vinegar and basmati. Stir in 1 cup water with dissolved vegetable bouillon plus 5 more cups plain water.  Partially cover and monitor heat until soup comes almost to boil, then reduce heat to medium low, cover and cook for 1-2 hours. Checking water level occasionally, add more water as necessary. At one hour check beans, rutabaga, and carrots for doneness: keep simmering until each are soft but not so mushy as to fall apart.  Add salt and pepper to taste, then add chopped kale, cover and cook for another 10 minutes or so until kale is bright green and lightly cooked.  Serve topped with parmesan cheese. Makes 8-10 servings. Freezes well. While you’re home as the soup simmers, you might consider making pumpkin muffins to go with it and for breakfast in the morning.

Note on Bouillon: Beware! Many brands of bouillon cubes have partially hydrogenated oils, palm or cotton seed oil, MSG, and a grossly high serving of sodium- all things to be avoided, certainly not added to your food.