Beans: an easy how-to guide

Download this hand-out for useful information on soaking and cooking methods that produce highly nutritious, digestible and delicious beans. Enjoy!

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Coconut Curry Quinoa Stew

The original recipe was found on the back of a box of quinoa. Since sweet potatoes are one of my favorite fall foods (especially with coconut and curry!), I substituted them for some of the original vegetable options. So this is my slightly different version …

Serves 4

*Feel free to use any vegetables you have on hand!

 2 tablespoons olive oil
1 medium leek
1 medium sweet potato
1 medium zucchini
1 rib of celery
½ small yellow pepper
2 teaspoons curry
2 teaspoons cumin
1/3 cup uncooked white quinoa
2 cups water
1 teaspoon sea salt
1 cinnamon stick
2/3 cup cooked kidney beans
½ cup light coconut milk
fresh parsley or cilantro

Cut vegetables for a stew into medium to large pieces.
Heat a heavy bottom soup or casserole pot.
Add the oil and the leak.
When the leak is shiny, mix in the next vegetable and allow time for each to seal.
Mix ground spices into the vegetables.
Mix the quinoa with the vegetables, and then add water, salt, cinnamon, beans, and coconut milk.
Cover and simmer until quinoa drinks up the liquid, and vegetables are soft.
If desired, remove the cinnamon, blend, 1/3 of the stew and add back to the pot.
Garnish with chopped cilantro or parsley.

*I've also used cauliflower, red beans, ginger, sweet pepper, edamame, yams, garlic and carrots.

You'll find another quinoa recipe here.

Curried Rice with Lentils

This recipe breaks my personal rule of having less than 8 ingredients but every time I make this dish for a potluck, cooking demo, etc. people want the recipe. So here it is for all the world. I have no idea where it originated but it's been a family favorite for at least 20 years. If it turns out to be your secret family recipe, I apologize in advance. By the way, for years I left out the sunflower seeds, raisins and apples. Learn from me: USE THEM. Enjoy!

Serves 6
Prep time: 20 minutes
Cooking time: 40 minutes

1-2 Tbsp. olive oil ½ onion, chopped 3 garlic cloves, minced ¼ tsp. ground ginger ½ tsp. tumeric powder 2-3 tsp. curry powder 1 c. basmati or short brown rice, washed

¾ c. dried lentils, washed & picked 4 c. water 2 vegetable bouillon cubes ½ c. raisins ¼ c. sunflower seeds 1 large tart apple, diced that's it!

Heat olive oil in 2-quart pot. Saute onion with ½ the garlic cloves until transparent.
Add ginger, tuneric, and curry and sauté a few minutes longer.
Stir in the rice, and more oil if necessary, and sauté 2 minutes.
Add the lentils, bouillon, remaining garlic, raisins, seeds, and water.
Bring to a boil, then reduce, cover, and simmer for 30 minutes.
Add apples and simmer, covered, for another 10-15 minutes or until all water is absorbed.

Serve topped with yogurt or other garnishes. Good accompanied by a green salad, a carrot salad or a sauteed vegetable (broccoli, cauliflower, zucchini, or spinach).

Easy Morning Smoothie

1 small fresh or frozen banana
2 whole, pitted dates
1/2 c. fresh or frozen fruit (berries, peaches, pineapple, etc)
1 T. raw chopped almonds
1 T. sunflower or hemp seeds
1 T. green powder or 2 medium kale leaves
1 t. bee pollen
1 c. coconut water with pulp

Add ingredients to blender or Vitamix, pour in coconut water and blend for 45 seconds. Drink to your health.

Edamame & Southern Greens

I came up with this quick stir-fry while on a business trip to Atlanta and needing something easy and nutrient dense to prepare and eat out of one pot. It's also delicious with a touch of red Thai sauce over jasmine rice. The Southern Greens Mix is available at your local Trader Joe's in the produce section, right next to the baby spinach.

1 small onion, diced
2 garlic cloves, crushed
1 cup crimini or portabella mushrooms, chopped
1/2 cup shelled edamame, frozen or fresh
5 cups greens mix (kale, collards, mustard, and turnip), washed and chopped
1 cup water
1 tablespoon olive oil
1 tablespoon fresh herb seasonings of your choice

Heat oil in a 4-quart skillet (you'll need a skillet with a lid).
Add onion and garlic, stir and saute for a few minutes.
Add mushrooms and edamame, stir and continue sauteing.
Add greens and push down to fit into pot.
Sprinkle herbs on top.
Place lid on and allow to cook down for 2 minutes.
Add water as need to steam greens.
Cook, covered, for about 5 minutes.
Serves 2-3 hearty portions.