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Easy Beans and Greens

Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein, and they offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying.

 

Easy Beans and Greens

Easy Beans and Greens

Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients

  • 3 tablespoons olive oil
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  • 1 small onion, thinly sliced
  • 1/4 teaspoon dried crushed red pepper
  • 1 tablespoon minced garlic (about 2 cloves)
  • 1 large bunch collard greens or kale washed, stems trimmed and chopped -(around 10 cups packed)
  • 1 cup and 1/2 cup vegetable broth or low-salt chicken broth
  • 1 (15- ounce) can cannellini, black or pinto beans—your choice
  • 1 teaspoon (or more) Sherry wine vinegar
  • My Sage Gourmet Tuscan Herb Seasoning (or sea salt)
  • Freshly ground black pepper

Instructions

  1. In a large deep skillet, heat 3 tablespoons oil over medium heat. Add onion and dried crushed pepper; cooking till onion is opaque, about 3 minutes.
  2. 2. Add garlic and cook just until it becomes lightly golden, about 1 minute.
  3. 3. Add greens, a big handful at a time, gently stirring to coat as you add it in
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  4. 4. Add 1 cup broth (reserve remaining ½ cup) , simmer until tender/crisp, adding more broth as needed to keep the greens moist
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  5. 5. Stir in the beans, lower heat and to simmer until most of the liquid is absorbed and the beans are warmed through (2-3 minutes
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  6. 6. Stir in vinegar
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  7. Season with pepper and My Sage Gourmet Tuscan Herb Seasoning, as desired.
  8. 8. Serve warm

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Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 587Total Fat: 23gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 0mgSodium: 432mgCarbohydrates: 64gFiber: 20gSugar: 4gProtein: 24g

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© Carol Takakura
Cuisine: Healthy / Category: Vegetarian


More good news and notes about beans:

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Although beans have a reputation for causing digestive distress, this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

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Rainbow Poke Salad

 

Rainbow Poki Salad

Rainbow Poki Salad

Yield: 1 serving

Ingredients

  • 1/2 sheet nori (seaweed)
  • Toasted sesame seeds a slice of yellowtail
  • 1 slice of salmon
  • 1 slice of tuna
  • 1 avocado, cut into small chunks
  • Green onion, white part only, finely chopped
  • Carrot, finely chopped
  • Lemon
  • Tempura
  • Masago (smelt roe) (if desired)
  • Ponzu Eel Sauces

Instructions

  1. First, make a small portioned avocado, carrot, and onion salsa mix. Make sure they’re chopped into small bits. Make about 2-3 tbsp full. It's only about 1/3 of the layer of this appetizer.

  2. Next, chop the slice of yellowtail, salmon, and tuna into small chunks. Mix together in a mixing bowl with a tbsp of tempura, and a pinch of masago.
  3. Place a bit of tempura in your molding cup to prevent your mix from sticking to the bottom.
  4. Scoop the mix into the molding cup, - I use a small glass bowl about 1/2 cup size but any small bowl with do.
  5. Next add the salsa mix after, then layer about 3 slices of avocado at the top (this will end up being the base since it will be flipped over).
  6. Grab a plate and zigzag eel sauce as decoration and as a base sauce.
  7. Flip the molding cup of ingredients onto the middle of the eel sauce. Tap the top of the cup to help release the ingredients onto the plate.
  8. On top add ponzu sauce, tempura sprinkles , a bit of masago, dash pepper & a twist of lemon juice over it all.

Notes

If you can’t get to a proper Japanese market, Whole Foods does carry sushi grade fish. Just specify when purchasing.

YOU WILL NEED THE FOLLOWING SUSHI TOOLS ON HAND TO PREPARE YOUR POKI:

  • Knife
  • Cutting board
  • Small molding bowls
  • Mixing and measuring spoons
  • Serving plates

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 2022Total Fat: 100gSaturated Fat: 16gTrans Fat: 0gUnsaturated Fat: 75gCholesterol: 491mgSodium: 6642mgCarbohydrates: 139gFiber: 30gSugar: 51gProtein: 148g

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© Carol Takakura
Cuisine: Japanese / Category: Fish and Seafood; Salad

 

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Black Bean Avocado Salsa with Corn I

Summer is an excellent time to put together quick and easy recipes. With the beautiful selection of summer veggies and fruits available, this Black Bean Tomato Avocado Salsa is one you will want to make over and over again. It’s a crowd pleaser that is healthy, delicious and full of protein thanks to the black beans . It is also a good fat source with the avocado.

I like to use fresh ears of corn, blanched or even better, roasted just enough to get the corn cooked but still very crisp. It makes such a big difference in the overall taste, consistency and presentation.  I know, however, that time is not always on my side so I try to not hold on to that standard if I cannot swing the time for it. Even if you decide to use canned corn, trust me this recipe will still be quite delicious!

Enjoy!

 

Black Bean Avocado Salsa with Corn I

Black Bean Avocado Salsa with Corn I

Yield: 10 servings
Prep Time: 15 minutes
Cook Time: 2 hours 15 minutes
Total Time: 2 hours 30 minutes

Ingredients

  • 1 (15 ounce) can organic black beans, rinsed and drained
  • 2 cobs of corn, husks removed, blanched and corn removed from cob OR 1- (11 ounce) can organic whole kernel sweet corn, rinsed and drained
  • 4 roma (plum) tomatoes, seeded and chopped
  • ½ red bell pepper, seeded and diced
  • 1 jalapeno pepper, seeded and minced (or more to taste)
  • 1/3 cup chopped fresh cilantro
  • ¼ teaspoon ground cumin
  • 1/4 cup minced red onion
  • 1/4-1/2  cup fresh lime juice. Start with ¼ cup and add a little at a time. I love mine very limey, you may not, so go slowly
  • 2 tablespoons red wine vinegar
  • 1 teaspoon My Sage Gourmet Herbes de Provence (or sea salt)
  • 1/2 teaspoon freshly ground black pepper
  • 2 avocados, peeled and diced

Instructions

  1. Mix black beans, corn, tomatoes, red bell pepper, jalapeno pepper, cilantro, cumin, red onion, lime juice, vinegar, herbs de provence or sea salt, and black pepper in a bowl.
  2. Fold avocado into the mixture.
  3. Cover bowl with plastic wrap,; chill at least 2 hours.

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© Carol Takakura
Category: Sides

 

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Shrimp with Sweet Chili Glaze

 

Shrimp with Sweet Chili Glaze

Shrimp with Sweet Chili Glaze

Yield: 2-3 servings
Cook Time: 8 minutes
Total Time: 8 minutes

Ingredients

  • 3 tablespoons extra virgin olive oil
4 tablespoons freshly squeezed lime juice
  • 2 tablespoons raw sugar
  • 2 cloves garlic minced
  • 1 whole, canned chipotle chili pepper, pureed
  • 3 tablespoons finely chopped fresh cilantro
  • 
1 pound large wild caught shrimp
  • 
2 medium shallots, minced
  • 
¾ cup panko bread crumbs
  • 1 ½ teaspoon ground coriander
  • 
½ teaspoon My Sage Gourmet Tuscan Herb Seasoning or sea salt
  • 
¼ teaspoons freshly ground black pepper
  • 
2 tablespoons unsalted butter
  • 1 pound baby spinach leaves (optional)
  • 
Lime wedges
  • 1/4 cup finely chopped flat-leaf parsley for garnish

Instructions

  1. In a medium size bowl, combine first 6 ingredients (oil-cilantro) mix well and allow to rest for 30 minutes or more
  2. Remove and discard the vein, tail and shell of each shrimp, set aside
  3. In a small bowl combine panko, coriander, My Sage Gourmet Tuscan Herb Seasoning and pepper
  4. Add Shrimp to panko mixture, coating well and set aside
  5. Melt the butter in a large heavy skillet, over medium heat
  6. Add shallots, stirring occasionally, cook until opague
  7. Add Shrimp, cook 2-4 mins. turning once, until pink
  8. Reduce heat, add ½ the oil/chilli mixture, stirring to coat the Shrimp (about 1 minute)
  9. Drizzle a small amount of remaining chili sauce mixture on each plate, dividing evenly
  10. Place a small pile of spinach (1/4 cup) onto each plate.-optional
  11. Spoon the shrimp mixture onto the plates atop the spinach and chili glaze.
  12. Line each plate's edge with parsley and lime wedges

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Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 883Total Fat: 39gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 25gCholesterol: 509mgSodium: 3217mgCarbohydrates: 71gFiber: 12gSugar: 20gProtein: 67g

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© Carol Takakura
Cuisine: Healthy

Photography courtesy of JTT Photography

 

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Avocado Chocolate Smoothie

 

Avocado Chocolate Smoothie

Avocado Chocolate Smoothie

Yield: 1-2 servings

Delicious and Nutritious. Good any time of the day!

Ingredients

  • 1 avocado (ripe, halved and pitted)
  • 1 1/2 cup plain almond milk
  • 1/2 cup plain Greek yogurt
  • 2 pitted date
  • 1 teaspoons raw honey
  • 2 tablespoons cacao powder
  • Dash cinnamon
  • ¼ teaspoon vanilla
  • 1/2 frozen banana (optional but delish)
  • 2 scoops protein powder (vanilla or plain)-optional
  • 4-8 large ice cubes. NOTE: Ice will dilute it. If you want a thick creamy consistency, eliminate the ice and add 1/2 Frozen banana and very cold almond milk.

Instructions

  1. Begin with ice cubes then add all remaining ingredients in a blender; Blend until smooth.

Notes

Here are just a few of the vitamin and mineral highlights packed in this gorgeous little fruit:

Nutrient DRI/DV: pantothenic acid- 41.6%, Fiber:40.2%, Vitamin K:35%, Copper: 31.1%, Folate: 30.3%, Vitamin B6: 22.9%, Potassium: 20.7%, Vitamin E: 20.7%, and Vitamin C: 20%.

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 491Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 8mgSodium: 92mgCarbohydrates: 49gFiber: 12gSugar: 26gProtein: 36g

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© Carol Takakura
Cuisine: Healthy / Category: Beverages; Breakfast

 

Want to learn more about this fabu fruit?

Avocado

Check out my article on fats where you will find a terrific avocado, yogurt and honey mask to die for!
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