I am a doctor. I am also I mother. Every day see the impact of the American diet on today's children and the growing problems related to poor nutrition and obesity. I am working hard to protect my family from the dangers of the American diet. This blog is designed to help you learn more about food and share our adventure in un-Americanizing our diet. I will share nutritional information, tips for making changes for your family and recipe reviews with kid ratings!
Thursday, June 21, 2012
BLACK BEANS AND RICE WITH GREENS Starwberry-rubarb Crisp for dessert
It has been a year since I have worked on this blog. Life is just so busy! But I am inspired to try to get a weekly post back on with the theme "Using your CSA box". CSA stands for Community Suported Agriculture. It is a program where you support local farms but paying up front and getting a weekly "surprise box" full of local goods. There is a post about this if you look under old post. In my initally post I said it was more expensive- a year later I can say the meat is but the produce is actually a big savings over organic produce from the grocery. In additon it holds up much longer since it is so fresh not having been shipped across from the country but grown right here near home!
The items below were from my recent box and are the main ingredients for tonights meal. We have kale, beets (I am only using the beet tops for this meal) swiss chard, onion, garlic, and local black beans. Not included in the photo is local Monterey Jack cheese and bacon.
Black Beans and Rice
6 slices thick cup local bacon cut into bite sized pieces
1 cup shredded cheese (I used Monterey Jack but could use Chedder or a Mexican blend)
3 cups brown rice, cooked
Night before preperation: Rinse beans in water and pick out any old beans or debris. Drain beans and pour into crock pot. Saute bacon over medium heat about 5 minutes until just starting to crisp on edges. Add onion saute 3 minutes. Add garlic for an additional minute. Put this mixture into crock pot. Add vegetable broth and spices. Soak the mixture overnight.
In AM put on LOW on crock pot 8 hours.
Prepare brown rice according to package directions (you need about 45 minutes to cook brown rice). Kitchen TIP: did you know you can double to amount of brown rice you cook and freeze the rest for another meal. Simply put cooked brown rice into freezer bag and freeze. About an hour into freezing time shake the bag a bit to decrease clumping. To reheat put into microwave safe bowl, add about 1/4 cup of water and microwave 5-7 minutes covered. This is much less expensive than purchasing pre-cooked brown rice at the grocery.
I used pre-cooked rice tonight so the main course was basically done when I got home from work!
The ratings: 4 stars across the board!
Every week in the CSA box there are alot of greens so about once a week I cook them down and they get eaten up every time! This week I had kale, swiss chard and beet tops. To prepare the greens I rinse throughly. For the kale I simply pull the greens from the stem and break it up to bite sized pieces by hand. The swiss chard I cut the stems onto 1/2 inch pieces and set aside. Then cut the greens into bite sized pieces. For the beet tops I removed them from the beets cut off the tough part of the stems and cut the rest into bite sized pieces.
Greens (lots- need enough to full a large pot to the top and if more it is ok)
1cup red onion, chopped
1 tbsp olive oil
3 garlic cloves, minced
2 cups vegetable broth
1 tbsp apple cider vinegar
1 tsp lemon juice
2 tsp Sorghum (local) can use raw local honey or agave nectar instead
1 tsp Kosher salt
1/2 tsp black pepper
1 red pepper, dried
Heat olive oil in large pot. Add onions and saute over medium heat about 5 minutes. Add garlic and swiss chard stems and saute one more minute. Add broth and greens. If greens fill the pot let them cook down a few minutes and add the rest. Add remaining ingredients. Simmer 30 minutes.
This recipe is vegan. If you prefer a meat version use 2-3 sliced diced bacon in place of olive oil and chicken stock (instead of vegetable).
Ratings: 5 stars from everyone!!
This went so fast I did not get a picture! In the CSA box there was a bunch of rubarb. I made this simple crisp. 6 servings.
4-6 stalks of rubarb, sliced into 1/4 inch thick slices (like slicing celery)
1 pint strawberries (or one bag frozen) hulled and rinsed
1/4 cup whole can sugar* (can use white sugar if desires)
1 tbsp raw local honey**
1 cup oats
1/4 cup butter
1/4 cup brown sugar
1 tsp cinnamon
Preheat oven to 350 degrees. Mix rubarb, strawberries and whole can sugar. Put into 9x9 baking dish. Drizzle with honey. Mix oats, butter, brown sugar and cinnamon- blend by hand until it forms a crumble. Put evenly on top of fruit mixture. Bake 40 minutes. Allow to cool 10-15 minutes. Serve warm with whipped cream.
*Whole cane sugar is sugar before it gets processing. Since it is not processed it does not form glucose in your blood stream as quickly meaning it has a lower "glycemic index". It also has a pleasant and stronger flavor. You can find it at health food stores and some groceries.
**Raw local honey also is unprocessed and therefore offers a lower "glycemic index". It is delicious! Local honey helps your immune system fight off local allergens.