Meatless Monday

Hello Happy Healthy people (*and g’day to the rest of y’all too!)

Today, as it is an “overlap” between National Nutrition Month, and the every-week marker of “Meatless Monday”, I thought I would give you guys one of my fave Vegan/Veggie go-to meals, I got it from my sis, Alex (*see her blog here: http://imalittle.com) & I just tweaked it a bit for my taste & waist!

White Beans & Kale, with Chili Flakes
Sounds simple enough, but it’s creamy, filling, with just a hint, or a haymaker (depending on your tastebuds), of heat.  Not to mention it’s chock-full o’Vitamins, nutrients fibre and some protein and with delicious flavor.

What you Need:

  • Large Sautée Pan
  • 1/2 Large white onion
  • 1-2 cloves Garlic
  • 1/2 – 2TB red chilli flakes
  • 1 (full) TB Coconut Oil (~ if liquid/melted, or you would rather EVOO use 2 TB)
  • 1-3 TB additional Oil (*set aside)
  • 1 Can of White Beans – drained & rinsed (*you want to add your OWN salt)
  • 2-4 cups of Fresh Kale (*I used purple Kale in the, rough chopped (*think bite sized ribbons)
  • Salt & Pepper, to taste

Optional: Nutmeg, Thyme, PineNuts, Lemon Juice – all add different nuances to the dish, but aren’t “Needed”

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What you Need to DO:

  • Warm your oil over medium heat
  • Add Onion & when mostly softened, add garlic until both translucent (3-4mins)
  • Add in the rinsed Beans, and Salt, Pepper, Chili flakes, and drizzle in a little of the additional oil
  • As beans soften, stir and smush the beans, until they are to your desired consistency; adding in a little oil if you notice they’re drying up
    (~ I like it creamy, so it takes a little longer for me)
  • When the beans are to your desired softness, add in the Kale
    (~ start with 2cup, and add more if you like – 3cups is about a 60/40 beans/kale ratio)
  • IF using the optional dry ingredients, add them now
  • Season with additional salt, pepper & chili, and let it wilt down (5-7 mins)
  • IF adding lemon juice, squeeze over the kale & beans after plating.

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Swaps:

  • No Kale? – Try Spinach or Chards
  • No White Beans? – Try Garbonzo (*chickpeas)
  • No Coconut Oil? – Use EVOO!
  • Not into Heat? – Use Rosemary, and add Nutmeg & Thyme
  • Need some Crunch? – Add the pinenuts, or Walnuts, hazelnuts
  • Not into Meatless? – Add Tuna, like I do OR try lean Chicken, Turkey or Pork

It is SO easy, yet SO satisfying! For the days which AREN’T “Meatless”, when I take it off the heat, I will toss in a can of low sodium Tonna al Olio (*Tuna Steak, packed in pure EVOO, no added salt) and a squeeze of Lemon – Italian style!
*Cosi Buono!*

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Buon Apetito!

xo – Mia

ps – THIS dish, is ESPECIALLY Great for Women (*dudes, CHILL) See why HERE

FYI

As my GF would say “and just For Your FYI…”

Here is WebMD’s list of SuperFoods
http://www.webmd.com/diet/features/superfoods-everyone-needs

Just as an aside:
I am, for my own reasons, wary of Soy and IF I am eating it, I make sure it is only Non-GMO sources. Also, being mildly gluten sensitive, I consume ONLY Gluten-Free Oats (*yes, they exist, I use the RedMills brand, but others are available) and I stick to only fat-free, plain Greek Yogurt, or Phage.

To that list I would like to add:
Pomegranate, Cranberry, Raspberries, Spices (esp: Cinnamon, Ginger, Tumeric, Cumin, capsaisin), Garlic, and Broaden Walnuts to “Oil-rich Nuts”, Broaden Spinach to “Dark Leafy Greens” and of course, no list is complete without Avocado.

That said… it would make the list MUCH longer.

🙂

GO Bananas!!

Ok Y’all It’s FRIDAY so let’s start with a JOKE!!

Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Orange – Orange, Who?

ORANGE YOU GLAD I DIDN’T SAY BANANA?!?!

Corny… I know! But always a CLASSIC & kid’s favorite!
Here are some of the benefits to these two “CLASSIC KIDS’ FAVORITE” Fruits!

*click to enlarge*

bananaorangePersonally, I’m a traditionalist when it comes to these bad boys! They come in their own wrappers! Just peel back the skins and VOILA – instant GOODNESS!

After a few rough years in childhood with banana flavoured meds and mushed bananas with sore throats, I simply cannot STAND the “smell” or “mystery taste” of bananas IN things (*ok, the occasional Chocolate chip banana bread, is FINE!) & I prefer the sensory experience of citrus – peels, oils, piths and juicy goodness!

I’ll post a bit more details about Citrus a lil later on this month 🙂

Low blood sugar and want to avoid a sugar binge? Try one of these, today!

Enjoy,
Mia