Think Leafy Greens for Spring!
A deliciously healthy way to honor the spring season is adding more leafy greens to your menus.
Author: Ontrack User
Lemony White Beans & Bok Choy
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| Prep Time | 30 minutes |
| Cook Time | 3 hours |
| Passive Time | 2 1/2 hours |
| Servings |
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Ingredients
- 1 cup dried white beans
- 5 medium carrots scrubbed and cut into 1/4 inch slices
- 4 cloves garlic 2 coarsely chopped and 2 minced
- 3 sprigs fresh oregano
- 1/2 tsp salt
- 8 oz vegan ground meat
- 2 1/2 tbsp olive oil
- 2 bunches baby bok choy
- 1/3 cup dry white wine
- 2 tbsp lemon juice (juice of 1/2 medium lemon)
- 1/3 cup freshly grated Parmesan cheese optional
Ingredients
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Instructions
- Rinse beans and add to pot with 3 cups water and salt. Bring to boil. Reduce heat to simmer. Add 1 chopped carrot, chopped garlic cloves and 2 sprigs of oregano. Cook for 1-2 hours until beans reach desired tenderness. Drain beans, saving 1/4 cup broth.
- Trim off root end of bok choy. Coarsely chop leaves and cut stalks into 1/4 inch pieces.
- In large skillet, heat 2 tbsp oil over medium high temperature. Stir fry crumbled vegan meat for 3-5 minutes until browned and set aside.
- Add remaining oil and stir fry carrots and bok choy stalks for 5-7 minutes until tender but crisp. Add bok choy leaves, garlic and 1/4 cup wine. Cook for 2-5 minutes.
- Stir in vegan meat, beans, chopped oregano, remaining wine and bean broth. Reduce heat and simmer for 3 minutes. Stir in lemon juice.
- Sprinkle with Parmesan cheese and garnish with lemon and oregano sprig.
Herb and Spices – Oregano
Find out all about oregano!
Caribbean Black Beans
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| Prep Time | 25 minutes |
| Cook Time | 3 hours |
| Servings |
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Ingredients
- 1 cup dried black beans (or 1 15 oz can, rinsed beans)
- 1 small onion chopped and divided in half
- 2 cloves garlic minced
- 1/2 tsp salt (to taste)
- 1 tbsp minced or grated ginger
- 2 tbsp olive oil
- 1 tbsp minced or grated turmeric
- 3/4 tsp ground allspice
- 1/4 tsp Ground black pepper
- 1 medium orange juiced (about 1/3 cup)
- 1/4 cup green pepper chopped
- 1/4 cup red, yellow and/or orange peppers chopped
- 1 tbsp cooking sherry, dry
Ingredients
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Instructions
- Rinse dried beans and place in pot. Add water, allowing enough to cover beans with 2 inches. Add garlic, ginger, onions and salt.
- Bring to boil over high heat. Boil for 2 minutes. Reduce heat to simmer, cover and cook for about 2 hours, stirring occasionally. Cook till desired tenderness is reached. Older beans will take longer.
- Once beans are cooked, remove from heat.
- Sautee remaining onions, peppers, turmeric, black pepper, and allspice in olive oil over medium high heat for about 2 minutes until onions are translucent.
- Strain beans and add to sautee along with orange juice and sherry. Stir to heat evenly.
Carrots, Tomatoes and Kale – Oh My!
With spring on the way, more fresh fruits and veggies are coming in season and we know eating a colorful rainbow of fruits and veggies is linked with vibrant health. One important family in the fruit and veggie kingdom are carotenoids.
Kale Cranberry Salad
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| Prep Time | 15 minutes |
| Servings |
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Ingredients
- 1/2 bunch Fresh kale
- 1/2 fresh lemon
- 1/2 tbsp Walnut oil
- 1 tbsp Extra Virgin Olive Oil
- 1 tsp local honey
- 1/2 tsp fresh thyme leaves
- 1/2 tsp salt to taste
- 1/4 cup dried cranberries
- 1/3 cup chopped walnuts
- 1/4 cup crumbled feta cheese optional
Ingredients
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Instructions
- Wash kale and tear leaves into bite sized pieces. Place in large bowl.
- For the dressing, squeeze juice from lemon into a small bowl. Add oils, honey, thyme and salt. Whisk until mixed well.
- Drizzle dressing over kale. Massage dressing into kale with hands to soften the leaves.
- Add cranberries, walnuts and feta cheese. Toss well and serve.
Sweet Benefits of Honey
Recently my husband and I stopped in a shop close to St. Stephens for a jar of honey.
Coconut Red Bean Soup
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| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Servings |
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Ingredients
- 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
- 2 tbsp olive oil
- 1/2 small onion chopped
- 1/2 green pepper chopped
- 1/2 tsp curry powder
- 1/2 cup chopped tomatoes canned if not in season
- 1/2 tsp salt optional
- 1/4 tsp freshly ground black pepper
- 1 1/2 cups unsweeetened coconut milk
Ingredients
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Instructions
- If using dried beans, soak in large bowl, covered with 2-3 inches of water overnight. Drain, place in pot, cover with fresh water and bring to boil. Reduce heat to simmer, stirring occasionally until desired tenderness is reached, for 1-2 hours.
- In a pot or large skillet, heat oil on medium high and sautee onions and peppers for 2 minutes until soft.
- Stir in spices and tomatoes, cooking for another 2 minutes.
- Add beans and coconut milk. Reduce heat and simmer for 10 minutes.
Marinated Roasted Brussels Sprouts
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| Prep Time | 10 minutes |
| Cook Time | 35 minutes |
| Passive Time | 2-4 hours |
| Servings |
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Ingredients
- 1 lb brussels sprouts washed
- 2 tbsp Extra Virgin Olive Oil
- 1 tbsp Balsamic Vinegar
- 1 tsp honey
- 2 tbsp chopped fresh herbs
- 4 cloves garlic peeled
- 1/4 tsp salt optional
- 1/8 tsp freshly ground black pepper
Ingredients
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Instructions
- Smash garlic cloves with flat side of knife.
- In a large bowl, combine all ingredients except brussels sprouts and mix well.
- Trim stems from brussels sprouts and cut them in halves or if large, cut in quarters. Add to marinade and toss to thoroughly coat them.
- Marinade for 2-4 hours, tossing occasionally.
- Preheat oven to 400 degrees.
- Transfer to baking sheet, arranging in a single layer and bake for about 35 minutes, checking and flipping them every 12 minutes until browned and loose leaves are crispy.
10 Ways to Reduce Plastic Use in 2021
A great goal for 2021 is to reduce the use of plastic. Plastic is a product the earth cannot digest.
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