Superfoods: Kale and Beans

I am in no way advocating a completely meat-free diet or judging anyone who adheres to one. Years ago I personally worked in a raw, organic, vegan kitchen and it was a lot of fun. I feel that people should be very understanding that it truly is a lifestyle and a lot of work. Being "Vegan" or "Vegetarian" isn't just not eating meat or animal by-products. To be healthy and to safely live a meat-free life you need to supplement correctly with foods that will make up for not eating the sources of some pretty important vitamins and minerals. While no one actually likes to hear that they should eat "fats" it is also a pretty important component to overall health and energy.

In my, so far, short existence I have encountered many different ideas on food and feeding the body. There are many correct ways to make that happen and then there are many detrimentally unhealthy reasons for not being healthy. Since food is such an important part of my life I love getting to talk to people about how and what they eat, and sometimes that isn't the true nature of our conversations. In listening to people and watching them I have learned a little about "some things" and enough for form a small opinion.

Here I would like to share that I myself have struggled with my weight and have tried many different "eating habits" to maintain or control myself for optimum health. Anything you read here is an observation of a wide variety of experiences and an educated guess at best, but generally that is what most sciences are.

The inspiration for this rambling today comes to you via "MindBodyGreen" a health forum I follow on Facebook. I love their posts because they have great ideas along with RELIABLE information. There is nothing more frustrating than reading about something I find on the internet or even in a magazine regarding health, passing that information on to my friends or family, and then finding out I have to track them down to tell them it was wrong. And YES, that is something I DO, just ask The Hunebee! It is very comforting to know that MindBodyGreen does their research keeping their opinions to themselves till they have gotten to the bottom of all the possibilities:)

Today we are not talking about why Animal Meat products are bad, rather what foods you can eat that have as much if not more of the vital nutrients and less of the cholesterol. This is also inspired by the constant struggle I have with picky eaters, staunch childhood diets, and emotional pacifiers. There is a MAJOR balance between food "The Vitality for LIFE" and food "The Hobby."

http://www.mindbodygreen.com/0-6142/All-Hail-Kale-Infographic.html This is a great article from MindBodyGreen with some amazing facts about Kale.

"Did you know that kale has more iron than beef, or more calcium than milk." 

That is the first line in the article, how could that not grab you!! I also learned from MarthaStewart.com that the colder the weather the sweeter the kale, making fall through spring the best time to grow or eat.

Some great Kale recipes can be found here:

For those of you that LOVE bacon and the tang of apple cider vinegar check out:
http://www.myrecipes.com/recipe/braised-kale-with-bacon-cider-10000000577156/

Everyone knows how much I love Garbanzo beans, if you do as well go here:
http://www.myrecipes.com/recipe/garbanzo-beans-greens-50400000109639/

I love a very basic kale, cooked down, a little spicy and definitely with fresh lemon. Try Martha's recipe:
http://www.marthastewart.com/862205/spicy-sauteed-kale-lemon?czone=food%2Fwinter-produce%2Fwinter-produce&gallery=286367&slide=862205&center=1009854


BEANS!
Protein, Fiber and Antioxidants OH MY! By the way Red Meat has little or no fiber (found on WebMD's article http://www.webmd.com/diet/features/beans-protein-rich-superfoods), but I'm not cutting out meats entirely, I'm just giving you an option that you can add to your meals. Red meats shouldn't be eaten with every meal or even every day,  and with "Super foods" like beans you don't have to. Here is an excerpt from WebMd on the importance of Beans and the benefits to your health and weight loss:

"Beans are comparable to meat when it comes to calories, says Dawn Jackson Blatner, RD, a registered dietitian at Northwestern Memorial Hospital's Wellness Institute in Chicago and a spokeswoman for the American Dietetic Association. But they really shine in terms of fiber and water content, two ingredients that make you feel fuller, faster. Adding beans to your diet helps cut calories without feeling deprived."
(By Jenny Stamos Kovacs WebMD the Magazine - Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD)

*Who doesn't want to feel full on less?!

Besides my bean recipes here are some great ones that I've found while searching around:

Slow cooked tomato and herb white beans from theKitchn.com

http://www.thekitchn.com/slowcooked-tomato-and-herb-whi-97163

Here is a Three Bean salad from Allrecipes.com it's a sweet version of the bean salads that I often post:

http://allrecipes.com/Recipe/Three-Bean-Salad-5/Detail.aspx?prop24=RD_RelatedRecipes

I had these at a local soda shop in San Diego and they were fantastic! Roasted crispy Chickpea's from Steamykitchen.com :
http://www.steamykitchen.com/10725-crispy-roasted-chickpeas-garbanzo-beans.html

I have met many people who don't understand not eating meat every day, or at least for dinner every night. While meats have their benefits they also have consequences. I see that if you can eat something else once in a while and not deprive yourself of the health requirements, then why not? That, in the first sentence, is the most obvious answer to why there is so much more meat consumption....people don't understand. Like all eating habits it is about education. We all love to indulge, but when indulgence meets health safety we have to grow up and think outside the box. I am lucky to have a toddler who will eat most anything you place in front of her. Oddly she prefers not to eat as much meat as she does beans and vegetables, but that is a win in my book.

So to conclude kale and beans are a great source of iron, calcium, protein, fiber and a mixed alphabet of vitamins. Some of those vital nutrients prove much higher than that of red meat, which is a great thing for creating healthier eating habits and learning new things.

Jazz it up in less than 10 minutes, from prep to plate!

Today the Boo and I had a great visit from a girlfriend I've known since middle school. She and her adorable little boy Adam came and played for a couple hours and we had a little snacky lunch. I threw together a pasta salad real quick, made some yogurt dip for vegetables and Greek potatoes(lime and dill) I had so much fun last night with The Hunebee, attempting videos, that I decided to throw something together real quick so I could get my practice on!

In less than 10 minutes I prepped up some add-ins for the already completed Pasta Salad. Inside the salad, already, was olive oil, Queso fresco, fresh thyme, fresh basil, and about a 1/3 cup Greek yogurt. I added fresh spinach, scallions (tops and bottoms), and Lime all ORGANIC and garden fresh from Momma Gina that Christine brought last night. From my fridge and pantry there is garlic and sweet peppers that I sauteed all together till slightly wilted and immediately tossed with the original Pasta.

Although it was a little different taping myself it was fun to try and it's helping me figure out my way. We are thinking of going "Go-Pro" soon so I promise quality will only improve!

ENJOY!

You say Chickpea, I say Garbanzo bean.

Same thing. I have always called them Garbanzo beans, that is the term I heard being used when I was a little kid. But to be clear they are the same.

The name Chickpea comes from the Latin word "Cicer." Which evolved into "Chiche" and then to the English "Chich. From "Chich" it became "Chich peas" to it's modern form "Chickpea." The common names for them are Ceci bean, India pea, Bengal gram, or Egyptian pea. They are one of world's earliest crops.

“Garbanzo,” on the other hand, is Spanish in origin. The term is derived form the Old Spanish “Garroba” or “Algarroba” and of Old Spanish “Arvanço.” So there is the difference.

Garbanzo beans are a frequent star guest in Monday Menu Madness. I use them in everything from sautees, to soups, to salads to fillings for stuffed mushrooms or peppers. The Hunebee will eat them every which way. KATvonVAPURE didn't know how much she liked them until she had my 2 Bean salad. Kuizzy would prefer his beans sweet like red bean desserts, but also enjoys the Adventures in Garbanzo. Oddly Angelo, who has OAS(oral allergy syndrome) and can't eat raw fruits, vegetables, or nuts, and even if he could prefers not to, also loves the bean salads and sautees. That is as long as they don't have tomatoes, or olives, or fruit.

Below is two ways that are similar yet different like their name.

1. Spicy Garbanzo and Greek yogurt

Ingredients:
1 15oz. can of organic garbanzo beans
2 Tbs. greek yogurt
1/2 tsp. dried oregano
4 pickled jalapeno slices, minced
salt and pepper

Directions:
Mix all ingredients in a bowl and chill or serve.

2. Garbanzo, Tomato, Artichoke saute

Ingredients:
1 15 oz. can of garbanzo beans
1 whole roma tomato, large dice
1/8 cup of green olives with pimentos, chopped
1 tps. of minced garlic
1/8 cup of chopped artichoke hearts
3-4 Tbs. olive oil
salt and pepper

Directions:
Saute garbanzos' in olive oil, add all other ingredients and cook for about 5 minutes.
*Chop olives after you measure and measure artichokes' after you chop them.

ENJOY!

Could've lost "a" Lb.

I grabbed a small head of cauliflower when I was grocery shopping recently. I was in a little rush so I didn't pay as much attention to the actual size of the "head" I chose. When I was about to cut it open I realized that there was almost more foliage around it than the actual part most of us use. I was irritated and thought, "Geez, I just payed for double the amount I actually got, lame..." Then I started thinking that obviously the whole thing is edible, and I should experiment. I planned on roasting it anyway so I separated the green leafy exterior from the actual cauliflower and trimmed it down to the healthiest looking pieces. Then chopped them into bite size pieces and tossed them into my baking dish, which also moonlights as a cake pan:) I did the same with the white part. I mixed them with a "marinade" of Caesar dressing, small amount of tomato paste, lemon pepper, black pepper, parsley and salt. I included pictures from every stage. The foliage made it that much better. I have done this cauliflower bake many times, but this was the first time with the "WHOLE" thing. The green pieces taste like cauliflower (obviously) but as if it were mixed with celery. I can only image that there's added fiber and vitamins, along with a texture different from the Cauliflower florets. It was a great balance. I bake this at 350° for about 20-25 minutes, or until desired consistency. I like it firm. 

ENJOY!