Posts Tagged ‘St. Patrick’s Day Recipe’

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.)

Wild About Greens by Vegan Cook Nava Atlas

Monday, March 16th, 2015


I celebrate St. Patrick’s Day in two ways: I wear green, especially my black scarf with bright green shamrocks, and I eat even more greens this special day. This year I have a the added benefit of having just finished Nava Atlas’ wonderful vegan cookbook, published in 2012 and entitled Wild About Greens, with 125 recipes on leafy greens.

Many years ago I met Helen Nearing and Scott Nearing, a back-to-the-land couple who moved to Maine and started a generation of back-to-landers. In one of her books she wrote that greens were the staff of life, not grains. While my meatless diet has long been centered on grains and beans, I am slowly accepting Nearing’s words, and Wild About Greens will be a big help.

The Introduction is actually like a chapter itself. On page 11 is a list of the health benefits of leafy greens that includes the facts that leafy greens are a rich source of vitamins and minerals, such as folic acid (a B vitamin), vitamin C and vitamin K (essential to good bone health), calcium (significant source), potassium, magnesium, iron, carotenoids (antioxidant properties), and omega-3 fatty acids (modest but reliable source.) Equally important, I think, is that these greens are a high in fiber and low in calories and carbohydrates, and also  a great source of chlorophyll, which is purported to support our internal system and counter the effects of aging.  So greens are really good for you! Also, the Introduction contains buying and preparation tips followed by a 17-page introduction to leafy greens themselves, printed on soft green paper to make this section easy to find later.

The actual first chapter, “Basic Preparations for Leafy Greens”, is must reading, since there are several ways to make them tasty, from simple steaming to braising to drying. Since my motto is The Good Taste of Health, having greens taste good is just as important as having them be good for you. And with so many wonderful recipes to choose from, you will find many to try and enjoy, starting with Chapter 1, which includes several recipes using the above-mentioned basic preparations of sautéing, braising, stir-fryng and preparing sauces for the greens.

Chapter 2 is entitled Greens with Beans, Grains, Pasta & Other Vegetables; Chapter 3 is Salads, Dressings & Dips; Chapter 4 is entitled Greens in Soups & Stews, and Chapter 5 is Green Juices & Smoothies, based on Victoria Botenko’s* ideas of using a blender instead of a complicated juicer to get a green boost from a smoothie of greens and soft fruits.

This is a green primer with information that is important to our health.  I already have a list of 25 to try. Here’s one that just happens to be for St. Patrick’s Day. What a coincidence to find this in Atlas’ book right before the 17th.

 

(Tues. aft.- The author just sent me this photo of her recipe.)

Kale & Cabbage Colcannon
(6 servings)

Author’s Notes: In this Irish classic, potatoes and cabbage  − or kale – are lightly browned in a skillet. Here I’ve used both types of greens, and with a generous portion of leeks, it’s tastier than ever.

6 medium red-skinned or golden potatoes
½ cup rice milk
2 tablespoons olive oil
2 medium leeks, white & palest parts only, chopped and well rinsed
2 cups thinly sliced white cabbage
8 ounces kale, any variety, stems removed and thinly sliced
¼ cup minced fresh parsley
salt and freshly ground black pepper to taste

Cook, bake or microwave the potatoes in their skins until they are easily pierced. When the potatoes are cool enough to handle, peel and cut them into large chunks and place them in a bowl, Mash them coarsely and stir in the rice milk.

Heat half the oil in a large skillet. Add the leeks and sauté them over medium heat, covered, for 2 or 3 minutes, or until they are wilted.  Add the cabbage and continue to sauté covered, adding a small amount of water to keep the bottom of the skillet moist, for 2 minutes longer.

Add the kale and the remaining oil and sauté, uncovered, until the cabbage begins to turn golden. If the skillet becomes dry, add small amounts of water as needed.

Turn the heat up to medium-high and stir in the potatoes and parsley. Sauté without stirring until the bottom of the mixture gets nicely browned. Stir and allow more of the mixture to brown. Season with salt and pepper, and serve.

* I have reviewed Victoria Botenko’s books, but the one most relevant for today is: https://www.menupause.info/archives/2962.

Happy St. Patrick’s Day, the wearing’ and eating’ of the green!


Wild About Greens, beautifully illustrated by Susan Voison (blog.fatfreevegan.com) and published by Sterling publishers of New York. The cost is $24.95 and available online & in stores.