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!

 

Will Clower Articles

Spicy Baked Sweet Potatoes

Here is an easy to make nutritious and delicious side option.

You’ll Need

  • 2 medium sweet potatoes
  • 1 1/2 Tablespoons olive and coconut oil
  • 1 teaspoon curry powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ginger powder
  • 1/2 teaspoon salt
Directions
  • Wash and scrub potatoes leaving the skins on.
  • Cut the potatoes into 1/4 to 1/2 inch sticks or cubes and set aside
  • Mix together the spices and oil
  • Add the potato sticks to the mixture and coat well
  • Lay onto a cookie sheet and bake for 30 to 40 minutes.
  • Stir them halfway through cooking.

Will Clower Articles

Save

Spanish Rice

 

Please share your recipes with us. This Spanish rice can complement a variety fish. Submitted by Ryan at Westinghouse. Thank you, Ryan!

You’ll Need:
  • 1 cup chicken broth
  • 1 cup tomato sauce
  • 6 slices bacon
  • 2 onions, diced
  • 1 cup uncooked white rice
  • 2 tomatoes, diced
  • 2 green bell peppers, diced
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • 1 (10 ounce) can sliced black olives, drained (optional)
  • 1 (10 ounce) can whole kernel corn, drained (optional)
Directions:
  • In a small saucepan over medium heat, combine chicken broth and tomato sauce.
  • Bring to a boil while cooking the following:
  • In a large skillet over medium heat, cook bacon until evenly brown.
  • Chop bacon, and set aside, reserving a small portion of the bacon fat.
  • Add onion to skillet, and saute until tender.
  • Stir in rice, and cook until lightly browned, 3 to 5 minutes.
  • Pour in boiling chicken broth and tomato sauce.
  • Add diced tomatoes, green peppers, and chopped bacon.
  • Season with chili powder, salt, and pepper.
  • Cover, and simmer for 30 to 40 minutes.
  • Stir in black olives and corn.

FOOTNOTE
If you are going to double the recipe (I usually make a doubled recipe), use the same amount of bacon strips and oil, and keep to 1 can of olives and 1 can of corn, double all other ingredients.

Will Clower Articles

Parmesan Polenta

Polenta is served in various parts of the Mediterranean. Some great things about this recipe are that it does not take a lot of ingredients and the ingredients are very basic. They come together to form quite a spectacular  dish! Enjoy.

You’ll Need

  • 9 ½ cups chicken broth
  • 2 cups yellow cornmeal
  • 1 cup grated Parmesan cheese
  • 3 Tablespoons butter
  • 1 teaspoon onion powder

Directions

  • Bring chicken broth to boil in heavy large saucepan.
  • Reduce heat to medium.
  • Gradually whisk in corn meal. Cook until cornmeal is very soft and mixture is thick and creamy, whisking occasionally, about 20 minutes.
  • Remove from heat.
  • Stir in Parmesan cheese, onion powder and butter.
  • Season polenta to taste with salt and pepper.

 

Will Clower Articles

 

Save

Spiced up Grits

A perfect side dish to complement a variety of meals

You’ll Need

  • ½ cup red bell pepper, chopped
  • ½ cup green onions, sliced
  • 2 Serrano chilies, deseeded and chopped
  • 2 tablespoons butter
  • 1 ½ cups milk
  • 1 ½ cups water
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¾ cup white hominy quick grits
  • 1 ½ cups Monterey Jack Cheese, shredded

Directions

  • In a skillet melt butter and saute the bell pepper, onions, and chilies until the pepper is tender.
  • In a large saucepan heat the milk, water, salt and pepper to boiling.
  • Gradually add the grits, stirring constantly, and reduce the heat when they have all been added.
  • Simmer uncovered, stirring frequently, until thick, about 5 minutes.
  • Stir in the bell pepper mixture and cheese.

Quinoa with Herbs


Talk about a nutrition powerhouse… Quinoa is packed with fiber and protein and good for cholesterol control.This grain is the perfect base to a meal. The herbs in this dish make it pop!
You’ll Need
  • 1 cup quinoa
  • 14.5 ounces chicken stock
  • 3 tablespoons water
  • ½ teaspoon freshly ground pepper
  • 1 tablespoon olive oil
  • ½ teaspoon dried oregano
  • ¾ teaspoon dried thyme
  • Salt to taste

Continue reading “Quinoa with Herbs”

Basil Carrots

Try this dish! You may end up considering having it as a side dish
that is part of your regular rotation or even as a side to a special holiday meal. 


You’ll Need

  • 6 medium carrots
  • 1 Tablespoon butter, melted
  • ¼ teaspoon salt
  • ¼ teaspoon dried basil or 1/4 Tablespoon fresh, chopped

Directions

  • Slice carrots into half inch slices.
  • Simmer, covered, in water until tender, about 10 to 15 minutes; drain.
  • Combine remaining ingredients, toss with carrots.

 

Will Clower Articles

Baked Squash

 Submitted by Sue at HHM. Thank you Sue! What a fantastic way to enjoy a cholesterol lowering food.
You’ll Need
    • 1 winter squash (acorn or butternut)
    • Butter
    • Maple syrup or Honey
Directions
    • Cut in half lengthwise and scoop out the seeds.
    • Place cut side down in a covered baking pan with enough water to barely cover the bottom of the pan.
    • Bake @ 350 degrees until tender, about 30-45 for acorn squash and about 1 hour for a large butternut squash.
    • Test for tenderness with a fork.
    • Turn the squash halves over and brush with butter and drizzle with honey or maple syrup.
    • Bake for a  few more minutes and serve warm.

 

 

Will Clower Articles