Greens and Beans

As mentioned in other posts, getting enough fiber in one's diet does often become challenging. Don't forget readers, beans is a great way to get this source of fiber and so is the unfortunately often despised greens. For some reason, many people dislike greens and commonly think that it is just a big green mooshy stuff that comes in a can. My friends, don't sign off on greens but try this recipe. You might be surprised.

This recipe is a slight deviation from one that can be found on the Whole Foods Market site.

Serves 2

2 tsp. oil

1/2 white onion

1/3 cup of chicken broth

1 bunch of greens (kale, collard or mustard)

1 can of cannellini beans

1 tbsp. cumin

salt to taste

In a pan with high edges, pour the oil and cut up onion. Cook until onion begins to turn a clear color. Pour chicken broth and bring to a boil. Put cut greens (into strips after stem has been removed) and beans into the broth. Sprinkle cumin and salt. Reduce heat, cover and let all cook together for 5-8 minutes. Dish up and serve.

Black Beans with Ham and Kale

This is another recipe high in fiber and very healthy for you. No changes where made from the original so the information below is exactly as you will find on the Whole Food Market site.

Image from Whole Food Market website

Ingredients

2 tablespoons olive oil
1 (1/2-pound) piece cooked ham, cut into small cubes
2 bunches kale (about 1 pound total), stemmed and roughly chopped
Salt and pepper to taste
1 yellow onion, chopped
3 (15-ounce) cans black beans (no salt added), rinsed and drained, divided
2 cups water
1 teaspoon ancho chili powder, more to taste (optional)
1 1/2 tablespoons brown sugar

Method

1. Heat 1 tablespoon of the oil in a large pot over medium heat. Add ham and cook, stirring occasionally, until golden brown, about 5 minutes. Using a slotted spoon, transfer ham to a small bowl; set aside.

2. Add kale, salt and pepper to pot and cook, tossing often, until just wilted, 1 to 2 minutes. Transfer to a large bowl; set aside.

3. Heat remaining 1 tablespoon oil in pot then add onions. Reduce heat to medium and cook, stirring occasionally and scraping up any browned bits, until golden brown, 10 to 12 minutes.

4. Meanwhile, put 1/3 of the beans and all of the water into a blender and purée until smooth; set aside.

5. When onions are golden brown, add whole beans, chili powder, sugar, reserved ham, puréed bean mixture and salt and pepper to pot, stir well and bring to a simmer over medium high heat.

6. Cover pot, reduce heat to medium low and simmer for 5 minutes. Stir in reserved kale and serve.

Nutrition

Per serving (about 13oz/371g-wt.): 290 calories (80 from fat), 8g total fat, 1g saturated fat, 25mg cholesterol, 510mg sodium, 38g total carbohydrate (12g dietary fiber, 5g sugar), 18g protein

Quick Beaf Lo Mein (Less Ingredients)

This recipe was tested just this week and was a success. The link you will find attached to the title of this blog takes you to the original recipe. The recipe listed below has less ingredients but still tastes great. Once again, this recipe was tested because of the recent search for meals with more fiber. The fiber content of the recipe comes for the broccoli and the pasta.

Image from www.homemadesimple.com

Ingredients:
3 tablespoons of amino sauce ( has WAY less sodium than soy sauce)
2 tablespoons of brown sugar (could use less)
1 tablespoon of chili powder
4 cups of whole wheat spaghetti (recommend Ronzoni Healthy Harvest)
2 teaspoons of olive oil
1 tablespoon fresh ginger (peeled and minced)
4 garlic cloves (minced)
3 cups of broccoli florets
an onion
1 lb of flank streak, cut in long strips (strew beef works as well)

1. In a small bowl mix together the first 3 ingredients. Set aside.
2. Begin cooking pasta.
3. In a large skillet over medioum heat, saute ginger, garlic, broccoli and onion for 5 minutes in the olive oil. Add steak and cook for another 5 minutes or until done.
4. Add pasta and amino sauce mixture to the skillet and cook another 1-2 minutes, stirring constantly.