Posts Tagged ‘kale’

Recipe for Greens & Beans (Kale with Garbanzo Beans)

Wednesday, March 15th, 2017

ALERT: Just noticed yesterday that my Twitter handle, which I changed to Menupause, did not work when I clicked on Twitter icon, so type in Menupause on Twitter, please. Will contact my web guru for help.

NOTE: Yesterday I posted a longish article on the nutritional benefits of leafy greens and beans. I decided to post the recipe today because of the length of the article yesterday.
(Link to yesterday’s article: https://www.menupause.info/?p=20267&preview=true)

I garnished this recipe with sprouted pea shoots.

Utensils: Saucepan, sauté pan, strainer, cutting board & knife, serving platter
Prep. Time: 15  minutes with precooked beans*
Cooking Time: 15-20 minutes
Categories: Vegan, Gluten Free, No Added Sugar

Ingredients

2-3 cups chopped or torn organic kale
1/2 – 1 cup cooked garbanzo beans
1 Tbl. ghee or macadamia oil or sesame oil
1/2 leek, washed well & sliced (mostly white or light green part)
one garlic clove, peeled & minced
sliver of fresh ginger (optional)
salt & pepper to taste or herbs of your choice (I used curry spices. See Directions.)
Pea Shoots, parselty, or cilanto, etc. for garnish (optional)

Directions

  1. *If using canned garbanzos, please buy from Eden or other natural foods company that uses no BPA to line their cans. If using dried, soak over night and cook the next day until tender, as much as 45 minutes, ahead of greens, or until tender. (I actually sprouted mine. See special directions below.+)
  2. Place water in saucepan to boil, about 2 cups. Wash and chop or tear the kale into bite-sized pieces and add to water. (Feel free to use other greens of choice. Spinach wilts to almost nothing, so generally I don’t use spinach. Try collards or chard or an Asian green such as bok choi.) Cook in enough water to cover for about 7 minutes. (This helps remove the bitter taste. I  cool the water to use on our houseplants.)
  3. In a small sauté pan melt ghee or add oil of choice. On low heat, add sliced leek, garlic and ginger slice, if using. Then add curry powder, stirring it into the oil, garlic, and ginger, unless ginger is in your curry powder. Add cooked garbanzos and heat for 2-3 minutes. Option: Feel free to use sesame oil (with a dash of soy sauce) for an Asian flavor or olive oil with Italian herbs for an Italian flavor.
  4. By now the greens are wilted enough to remove with tongs or pour off water into a measuring cup and save for plants. Stir into the flavored beans and serve warm.  (Optional: Garnish with sprouts of your choice or parsley or cilantro.) Servings: As a side dish, this will serve 2-4, depending on whether you used the larger amounts in the Ingredients list or the smaller amounts. Feel free to use more greens than beans and vice-versa.

    +Sprouted Garbanzos: Soak beans overnight and drain next day. Place in a colander so they erceive enough air between rinsing. (Growing them in jars turns them mushy.) Rinse  2-3 times daily until little “tails” appear. Cook in water until tender, about 20 minutes. Sprouted garbanzos will digest easier, take less time to cook, and increase in nutrients as a result of sprouting. Refrigerate  any not used and add to salads or other dishes where a protein boost is desired.                     Here are my sprouted chickpeas, uncooked.
    Note:
    I used whole seeds that make up a curry powder. The ingredients vary in powdered form, depending on the brand you buy, but I make my own mixture from cumin, fennel, and cardamom seeds, plus turmeric powder plus the ginger and garlic noted above. I use this curry mix for my kitchari, so it’s already mixed. (Kitchari is an India stew. Here is a link to one of my kitchari recipes: https://www.menupause.info/archives/18012.  Another version will appear soon from Dr. John Douillard’s latest book, Eat Wheat.)

St. Patrick’s Day: Greens & Beans-Nutritional Information (with recipe tomorrow)

Tuesday, March 14th, 2017

ALERT: Just noticed that my Twitter handle, which I changed to Menupause, did not work when I clicked on Twitter, so type in Menupause on Twitter, please. Will contact my web guru for help.

Picture of Recipe for Kale with Garbanzo Beans to post tomorrow.

St. Patrick’s Day is a reminder for me to eat more dark, leafy greens. I eat them, but not enough of them,  especially because their nutritional profile is so good. Here is an informative report by Winston Craig, MPH, PhD, RD. on greens from the site www.vegetarian-nutrition.info, shortened but still the original words, although I have highlighted some in green. (Go to the site and type in leafy greens in the Search Box. Photos from the Internet cache of free photos.)

…..Why is lettuce the only green vegetable that most Americans ever use, when green vegetables are recognized by nutritionists as one of the most inexpensive sources of so many important nutrients?…….Leafy vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene…..

Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. The risk of hip fracture in middle-aged women was decreased 45% for one or more servings/day of green, leafy vegetables compared to fewer servings.

Green vegetables are also a major source of iron and calcium for any diet. (Swiss chard and spinach are not considered good sources of calcium, due to their high content of oxalic acid. Parentheses mine, es) Green leafy vegetables are rich in beta-carotene, which can also be converted into vitamin A, and also improve immune function…. Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly….

Green veggies contain a variety of carotenoids, flavonoids and other powerful antioxidants that have cancer-protective properties. In a Swedish study, it was reported that eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world. Cabbage, cauliflower, brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other cancers. Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli. A higher consumption of green leafy vegetables has been shown to significantly decrease the risk of breast cancer and skin cancer…..

 

Quercetin is a bioflavonoid found in leafy green vegetables. Quercetin has an antioxidant and anti-inflammatory activity and displays unique anticancer properties…..Green, leafy vegetables provide a great variety of colors from the bluish-green of kale to the bright kelly green of spinach. Leafy greens run the whole gamut of flavors, from sweet to bitter, from peppery to earthy. Young plants generally have small, tender leaves and a mild flavor. Many mature plants have tougher leaves and stronger flavors. Collards, Swiss chard, bok choy, and spinach provide a mild flavor while arugula, mizuna and mustard greens provide a peppery flavor. Bok choy is best known for use in stir-fries, since it remains crisp, even when cooked to a tender stage. One should always choose crisp leaves with a fresh vibrant green color. Yellowing is a sign of age and indicates that the greens may have an off flavor. Salad greens provide a whole range of important nutrients and phyto-chemicals to keep us healthy.

 

Since I am coupling my leafy green vegetable (kale, in this case) with chickpeas, I also want to include a brief nutritional profile on beans from www.webmd. Because the focus for St. Pat’s Day is on greens, this bean report is brief:

“Dried beans or legumes are an inexpensive and healthy way to include into your 5-A-Day diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).

How do beans fit into your 5-A-Day? Beans are often thought of as a side dish; however, they make excellent meat-free entrees. You don’t have to be vegetarian to reap the benefits of legumes — start slowly, eating beans instead of meat twice a week.”

Here is a list of (dry) beans from a chart from the American Red Bean Board on this site. The chart provides a nutritional profile for each of the beans:  baby & large lima, black, black eye, cranberry, garbanzo (chickpeas), great northern, navy, pink, pinto, red kidney, and small red beans (ex. aduki beans es). 

Since I am using garbanzo beans for the recipe, here is a nutritional profile from that chart: one cup equals 270 calories, 46 grams of carbs, 14 grams of protein, 6 grams of fiber, 28% of calories from fat, and significant amounts of folate (folic acid) and calcium with only 10 mg of sodium.

Note: Many people find beans cause gas, so my answer is to buy them dried and sprout them. The sprouting seems to help with digestion.

Culinary Tidbit: When I was at my younger daughter’s last month, she introduced me to fresh garbanzo beans, which grow singly in a pod (right>>>) and are green (See below right). The tan ones on the left are dried and soaked. Not sure why they lose their green color.  Anybody have the answer? For a greatarticle on fresh garbanzos, go to http://www.shockinglydelicious.com/introducing-fresh-garbanzo-beans-the-new-edamame/.