Diet and Nutrition, Recipe of the Month, Wholistic Nutrition

White Beans and Greens Recipe

May 29

white beans

White Beans and Greens

Contributed by guest blogger Rylen Feeney Dipl. C.H. & A.B.T – Director of The Wellspring School in Portland, OR.

Adapted from Super Natural Cooking by Heidi Swanson

Serves 3-4

  • ½ lb cannellini or corona dried white beans, cooked or 2 cans of canned
  • 3 tablespoons of olive oil
  • Sea salt
  • 1 onion, coarsely chopped
  • 4 cloves garlic
  • 1 head of rainbow chard, leaves cleaned and cut with stems
  • fresh ground pepper
  • extra-virgin olive oil, for drizzling
  • freshly grated Sheep Romano cheese

Instructions: Drain beans, then heat olive oil over medium-high heat in the widest skillet you have. Add the beans to the hot pan in a single layer. If you don’t have a big enough skillet, just do the sauté step in two batches. Stir to coat the beans with oil, and then let them sit long enough to brown on one side, about 3 – 5 minutes, before turning to brown on the other side, also about 3 – 5 minutes. The beans should be golden and a bit crunchy on the outside and soft and creamy on the inside. Salt to taste, then add onion, and garlic and cook for 1 – 2 minutes, until onion softens. Stir in the chard and cook until just beginning to wilt. Remove from the heat and season to taste with salt & pepper. Drizzle with good quality olive oil and Romano cheese and serve.

Health Benefits: Beans are a fabulous source of protein, vitamins and fiber. They contain high levels of iron, calcium, potassium, phosphorus as well as a modest amount of B-vitamins. Chard is also a rich source of vitamins with a modest amount of protein. Chard is packed with vitamin A, vitamin C, vitamin E, vitamin K, B2, B6, folic acid, calcium, copper, magnesium, iron, manganese, zinc and potassium. Additionally chard is full of phytonutrients including carotenes, anthocyanins and lutein.

Traditional Chinese Medicine (TCM) – Food Energetics: Beans are sweet and neutral, nourishing Qi and Yin while draining damp. Chard is cool and sweet, tones Blood, clearing heat and toxins. Onions are warm and pun-gent, promotes Qi circulation, drain damp and phlegm. Together this is a highly nourishing, cleansing of blood, while nourishing it and promoting circulation. This dish is a Metal and Wood element dish. This dish goes to the Lungs and Liver. The white beans and the onions will nourish and clear the Lungs and the chard cleans the blood and nourishes the liver – encouraging the free flow of Qi and Blood.