Beans and Greens

 Known as poor man’s food in Italy, this meal is fit to serve a king!

You’ll Need

  • 4 large garlic cloves, thinly sliced
  • 3 Tablespoons extra virgin olive oil
  • Pinch red pepper flakes
  • 1 can or 2 cups cooked cannellini beans (reserving 1/3 cup liquid)
  • 1 ½ pounds of chopped kale
  • Salt and pepper to taste
  • Freshly grated Parmesan cheese (optional)

Directions

  • In a medium pot, sauté sliced garlic and red pepper flakes in oil on low heat until the garlic starts to brown.
  • Add the beans including the liquid.
  • Add the chopped kale and simmer until they’re cooked but still firm.
  • Add salt and pepper to taste.
  • If you would like it to be a bit more like a soup you can add some additional water.
  • Drizzle a little extra virgin olive oil on the top of each bowl and serve with freshly grated Parmesan cheese.
  • Serve with a nice piece of bread. Enjoy!

 

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Lentil and Swiss Chard Soup

Let’s prevent cancer! This recipe is quite easy. It is prepared with simple ingredients but the flavor is dynamic!


You’ll Need

  • 1 cup lentils
  • 1 ½ quarts water
  • 1 large potato, diced
  • ½ bunch Swiss chard or Kale
  • 1 medium onion, coarsely chopped
  • Salt and pepper to taste
  • 3 Tablespoons olive oil
  • Lemon wedges or lemon juice

Directions

  • Wash lentils, add water, cover and cook until almost tender. 
  • Add diced potato; boil for 10 minutes. 
  • Add Swiss chard or Kale. 
  • Meanwhile, sauté onions with salt and pepper in oil until golden brown. 
  • Add to lentil mixture and cook until all of the vegetables are done, no more than 10 minutes. 
  • Adjust seasonings. 
  • Serve with lemon wedges or add some lemon juice to the pot.

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Beans and Greens

A delicious dish that benefits our cholesterol too!

You’ll need

  • 4 large garlic cloves, thinly sliced
  • 3 Tablespoons extra virgin olive oil
  • Pinch of red pepper flakes
  • 1 can or  1 1/2 cups cooked cannellini beans (reserve 1/3 cup of the liquid)
  • 1 1/2 pounds chopped kale
  • Salt and Pepper to taste

Directions
 In a medium pot, saute the garlic and red pepper in the olive oil on low heat until fragrant.
Next, add the take and saute until the kale has completely wilted.
 
Add the beans and simmer until they are heated trough but still firm.  
Add salt and pepper to taste.


Play with Your Food!

Serve this dish topped with parmesan cheese and/or hot Italian sausage.
If you want to make this more like a soup, add water or more reserved juice from cooking the beans. 

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For more information: Click here to visit Will Clower’s website.

 

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Spicy Rice and Kale

This month is men’s health month. Get your nutrients from whole foods first!

You’ll Need

  • 2 ¼ cups canned low-salt chicken broth or vegetable broth
  • 1 ½ teaspoons Creole or Cajun seasoning
  • 1 cup white rice
  • 4 ounces kale (about ½ large bunch), stems and ribs removed, leaves coarsely chopped (2 cups packed)

Directions

  • Bring broth and Creole seasoning to a boil in heavy large saucepan.
  • Stir in rice and kale and bring to boil.
  • Reduce heat to low, cover and cook until rice is tender and liquid is absorbed, about 20 minutes.

*Kale is a great source of calcium. Calcium is a mineral that your body needs to maintain good health. When you cook with foods that contain calcium, calcium is not lost in the cooking process.

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