Recipes for January, 2011

Cannellini Bean Concerto

Sunday, January 16th, 2011

RECIPE:
Serves 4

1 x 15 oz bag dried Cannellini Beans, cooked per instructions on the packet*
2 carrots – peeled, ¼” dice
1 white onion – finely diced
¼ cup fresh tarragon – stalks removed, leaves chopped
5 cups organic vegetable broth
1 large bunch kale – stalks removed & finely chopped, leaves roughly chopped. All rinsed in cold water, drained.
2 tbsp olive oil
S&P to taste

*NOTE: You can use any dried white beans or even canned beans if you prefer. My favourite choice for canned foods is Eden Organic. Not only do they support the Non-GMO Project they are GEO free and their cans are BPA free, all of which are better for your health.

DIRECTIONS:
Preheat soup pot on medium heat for 2 minutes. Drizzle olive oil in pot. Add onions and sauté for 3 minutes stirring occasionally. Do not brown. After 3 minutes add in carrots. Continue cooking for another 3-5 minutes with the lid on, stirring occasionally. This will create steam to cook the carrots faster.

Once the carrots begin to soften add in the tarragon, stir.
Add in cooked beans, quick stir then add broth, mix well. Bring to a boil and once boiling reduce heat to a simmer. Once simmering add in the kale stalks, which will soften in the broth. Continue cooking with lid on for about 15 minutes or until the carrots are soft, stirring occasionally.
Next add the chopped kale leaves, simmer for another 5 or 10 minutes max.

Taste and season with S&P.

Minted Wild Rice and Barley Salad

Thursday, January 13th, 2011

INGREDIENTS

Nutritional Information
Calories: 144
Saturated Fat: 0g
Sodium: 105mg
Dietary Fiber: 3g
Total Fat: 3g
Carbs: 27g
Cholesterol: 0mg
Protein: 4g
  • 4 cups water
  • 1 cup rice, wild, rinsed and drained
  • 1/2 cup barley
  • 2 cupS pea pods, fresh, cut into thirds
  • 3/4 cup raisins, golden
  • 6 scallions (green onions)
  • sliced orange peel
  • 2 teaspons orange peel
  • 2/3 cup orange juice
  • 2 ta blesponS oil, olive
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper, black ground
  • 1/4 cup mint, fresh
  • Preparation
  1. In a large saucepan, bring the water to boiling; stir in uncooked wild rice and barley. Return to boiling; reduce heat. Cover and simmer about 40 minutes or until wild rice and barley are tender. Drain off liquid. Transfer wild rice and barley to a large bowl.
  2. Stir in pea pods, golden raisins, green onions, the 2 teaspoons orange peel, the orange juice, oil, salt, and pepper. Cover and chill for 4 to 6 hours. Tote salad and mint in an insulated cooler with ice packs.
  3. To serve, stir in mint. If desired, garnish with additional orange peel.

Yield: 12 servings