MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Spinach is susceptible of receiving all imprints: It is the virgin wax of the kitchen."
-Grimod de la Reyniere, French Gourmond

The refrigerator light goes on...

This is a great simple recipe sent in by Mary Bagby. It's a perfect side dish with both the beans and the greens that are so fantastic for you. The olive oil, bean and garlic give the greens a silky creaminess and adds some sweet flavor to the slightly bitter kale.

I prefer to use canned beans that don't have salt added and add it myself. This is certainly better if you're on a low-sodium diet, but either way if gives you control over how much salt is added.

Mary says that this recipe makes wonderful leftovers to keep for a busy day: "We get about 6 servings from this; one meal to eat right away, and two for later. This dish is one of the staples of our diet and I like to vary the greens."

Olive Oil in the Prevention of Heart Disease

In an epidemiological study conducted in Spain, 171 heart attack patients were compared with people who had no evidence of coronary disease. Those who ate the most olive oil, an average of about 4 tablespoons per day, had the lowest risk for heart attack. The group eating only about a half of a tablespoon per day had the highest risk of heart attack. The scientists who did the study feel that there is a causal association between the olive oil and coronary disease, but they feel that a larger study is needed to definitively prove this.


 

Mary's Simple Greens and Beans



Servings = 6 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe can be divisible by 2.

This recipe keeps well for about 48 hours. Reheat gently.

2 Tbsp olive oil
6 cloves garlic
8 cups kale
1/2 cup low sodium chicken or vegetable broth
2 15 ounce can no salt added canellini beans
1/2 tsp salt
fresh ground black pepper

Place a large pot over medium heat and add the olive oil. Sauté the garlic until slightly soft.

Add the chopped kale reduce the heat to low and cook until almost tender -- about 3-5 minutes.

Add the chicken stock and cannellini beans. Heat through and season with black pepper to taste.

Nutrition Facts

Serving size = about 1 cup

Servings = 6

.

Amount Per Serving

Calories 221 Calories from Fat 47
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 4%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 126mg 5%
Total Carbohydrates 34g 11%
    Dietary Fiber 10g 41%
    Sugars 1g  
Protein 12g  
Vitamin A 137% Vitamin C 94%
Calcium 14% Iron 19%
Vitamin K 370 mcg Potassium 849 mg
Magnesium 102 mg