Tuscan Beans with Kale, Bell Pepper and Sage

For the last ten days, I've been on a healthy kick.  I decided to cut all sugars out of my life.  Probably a month long of birthday celebrations drove me to a wanting-to-be-healthier state of mind.  My body just had enough too.  I know this too shall pass but in the meantime, I have to say that it has been fun cooking for myself for a change and trying new ingredients and techniques.

First of all, I pulled out my electric pressure cooker and started to soak beans.  Not that I really have to when I cook them under pressure but it does make them more digestible.  At least that's what my friend Lisa Soto tells me and I have to say she's right and she also knows a lot more!  Cooking them like this too, they are so much better than out of a can!  You should try it sometimes...

So here is one of the dish I've made with great northern beans also know as cannellini beans.  I used some fresh kale and sage from my friend Patty's garden and it turned out great!  You may have it by itself or along grilled pesto chicken or poached lemon salmon.  At least, that's how I've been eating it so far...

Tuscan Beans wit Kale, Bell Pepper and Sage
Serves 6 as a side dish

2 tablespoons extra-virgin olive oil

½ brown onion, chopped

1 red bell pepper, stemmed, seeded and chopped

1 bunch Tuscan kale, stemmed and coarsely chopped

1 cup water or chicken broth

4 cups cooked great northern beans

1 large yellow tomato, chopped

1/3 cup sage leaves

Salt and freshly ground black pepper to taste

            In a 3-quart sauté pan, heat the olive oil over medium heat.  Add the onion and bell pepper and sauté until softened, about 8 minutes, stirring often.  Add the kale and water,  cover and cook for 5 minutes.  Add the beans, tomato, sage, salt and pepper.  Stir well, cover and cook for another 5 minutes or until heated through.

Kale, Cucumber and Corn Salad

Not to sound like a bumper sticker but I love kale!  And kale is good for you! Rich in vitamins and minerals and high in fiber.  It has a whole list of specific benefits but that's good enough for me.  Cucumber is another good one for you, filled with vitamin C, potassium and magnesium.  It will keep you hydrated too and has been shown to reduce high-blood pressure! And then there is corn!  I loooove corn!  It is high in fiber and vitamins B and C.

So after a whole week of celebrating and eating out for almost every lunch and dinner, I needed something healthy but quick that I paired with a couple of gluten-free toast with a creamy Brie... What can I say, I'm French...

4 leaves of organic Tuscan or Black kale, stemmed
1/2 ear of organic corn, kernels removed from the cob
1 small organic Persian cucumber, seeded and diced
Juice of 1/2 lemon
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper to taste

Wash the kale leaves and dry.  Finely shred the leaves and place in a bowl.  Now you need to massage your kale to break down the fibers and make it more tender... It works... So squeeze it vigorously a few times with your hands.  Add the other ingredients to the bowl and toss.  Let stand a few minutes before eating.  This would be great with some Feta or shredded Parmesan as well.

Serves 1

Quinoa with Butternut Squash and Kale

Here are a few of my favorite things… in the fall together on a plate...  I like quinoa, it reminds me of couscous but it is not wheat and is supposed to be better for me.  My love of butternut squash started a long time ago when my grandpa made it into a jam.  I’ve tried that on my friends about 15 years ago and well, it must be one of those sweet childhood memory that only works on me… And then there is kale… again it is good for you and is a great hearty green.

So I took these 3 ingredients, added some caramelized onion and created a colorful and delicious side dish that can also be used as a vegetarian entrée or a quick lunch.

 

3 pounds butternut squash, peeled, seeded and diced into ½-inch cubes

4 tablespoons extra-virgin olive oil, divided use

Salt and freshly ground black pepper to taste

1 ½ cups quinoa

3 cups water

1 medium red onion, chopped

3 garlic cloves, minced

5 ounces cleaned and bite-size kale leaves

            Preheat the oven to 400ºF.  Toss the butternut squash cubes with 2 tablespoons of the olive oil and salt and pepper to taste.  Place a large baking sheet lined with parchment paper.  Roast in the oven for 45 minutes, tossing once or twice.

            In a 4-quart saucepan, place the quinoa, water and some salt.  Bring to a boil.  Cover and simmer for 15 minutes or until the water is absorbed and the quinoa is cooked through.  Let stand, covered and off the heat for 5 minutes.

            In a sauté pan, heat 1 tablespoon of the olive oil over medium heat.  Add the onion, salt and pepper and cook until soft and browned, about 10 minutes, stirring often.  Add the garlic and cook for another 2 minutes.

            Reduce the oven temperature to 350ºF.  Toss the kale with the last tablespoon of olive oil.  Place on a baking sheet lined with parchment paper and bake for 15 minutes, tossing once, until wilted and starting to brown.

            In a large pan, toss the roasted butternut squash, cooked quinoa, caramelized onion and baked kale.  Heat gently over low heat, until heated through.  Serve warm or at room temperature.  May be reheated in the microwave or covered in a 350ºF. for 20 minutes.

 Serves 8-10 as a side dish.