It’s Tuscan Beans and Greens on this episode of #LunchBreakLIVE. JaneUnChained’s contributor, Tracy Childs shares her pantry-friendly and nutritious immune-boosting tips. In the process, she makes a delicious meal for us! Tody’s recipe is full of filling, plant protein, fiber, and phytonutrients you need to stay healthy during the spread of Covid-19 (and really all the time)! She also teaches us how to store our produce to make it last longer during the global Coronavirus Pandemic when most people are stocking up on more food per shopping trip than normal.
Tracy is a Certified Nutritional Consultant and holds a Certificate in Plant-Based Nutrition from eCornell. Tracy has taught nutrition and cooking for over a decade as a Food for Life Instructor, certified with the Physician’s Committee for Responsible Medicine. She is the Founder and Director of Veg-Appeal a San Diego company that offers educational cooking classes, corporate wellness, individual cooking lessons, store tours, &/or personal health coaching. Tracy is also the Founder and Director of PlantDiego, a local nonprofit organization inspired by the movie PlantPure Nation to help educate and support people in living a healthy, whole-food, plant-based lifestyle.
Tracy contributed over 100 recipes for a recently published book — Handbook to Higher Health Consciousness. She’s recently delved into the vegan food business creating a line of whole food plant-based snacks and treats with Tracy’s REAL-ly Good vegan snacks and treats.
Tracy has been a guest chef many times on #LunchBreakLIVE. She is full of nutritional information and knows how to cook up healthy meals that don’t lack in taste. One of my favorite episodes with Tracy was when she made a kale salad and spring rolls. So delicious! You can watch that episode HERE. Now let’s check out the amazing healthy, filling, and delicious meal she made on this show. It’s a perfect meal while staying home and boosting your immune system during the Coronavirus outbreak.
Tuscan Beans and Greens
- 1 large bunch of kale stems removed and chopped finely (or 10 ounces bagged greens like kale or collards)
- 4 garlic cloves very finely minced or pressed
- 1 teaspoon dried Italian Seasoning or 2 tbsp. chopped herbs like basil, oregano, rosemary, scallions
- 1 ½ cups white beans of choice cannellini is nice - white kidney beans, drained, rinsed
- 2 tablespoons pitted kalamata olives chopped coarsely or halved
- 3 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 3 tablespoons tomato paste
- 1 large tomato chopped
- Salt to taste if needed
- Marinated red onions garnish
- 2 tablespoons chopped fresh basil garnish
- 2 cups cooked brown long grain rice
- Make marinated red onions by placing chopped red onions in bowl and covering them ½ way with vinegar and then cover with water. Allow this to marinade for at least 10 minutes. Use some of them in this dish and store the rest in a covered container in the refrigerator.
- Heat a large saucepan of water to rapid boil. Add a dash of salt and add the kale and immerse. Cook for 1-2 minutes until bright green and tender. Drain the kale.
- Meanwhile, make a dressing by mixing together the garlic, oregano, vinegar, mustard, tomato paste.
- Place the kale back into the drained pan. Add the dressing, beans and olives.
- Add the chopped fresh tomatoes and the rice and stir well.
- Serve on 4 plates and top each serving with a teaspoon or two of marinated onions and chopped fresh basil.
- Serve immediately.