How to Make Swiss Chard and Cannelini Beans

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This is one of my favorite “go to” meals when I have to make something really fast but still want to have a hearty hot meal. It’s hard to believe that these 3 simple ingredients can make something so good. It’s great comfort food as well as highly nutritious and loaded with the best source of protein available to us in the beans.

Swiss Chard (also known as chard) is part of the beet family and can be substituted for spinach in many cases. I actually prefer it and it’s in the top 5 most nutritious vegetables, (1000 nutrients per calorie) along with kale, and mustard greens, watercress, collards and turnip greens. It has a milder taste compared to spinach and it is delicious! If you haven’t tried it, definately put it on your list of new veg to try!

There are many stunning benefits to eating chard. It helps to fight lung cancer and heart disease, can improve digestion, boost energy levels and corrects calcium deficiency. It’s a diuretic and a laxative. If you juice it with carrots it helps to control urinary tract infections and hemorrhoids.

Spray a large saucepan with a little expeller pressed (cold pressed) canola oil or a little water and saute:

     1  large sweet onion halved and sliced until brown and carmelized

While the onions are cooking (and they will take a bit of time to get soft and brown), clean  and chop coarsley into peices (2″ x 2″ approximately) and put aside:

     1  bunch swiss chard

When the onions are nice and golden brown, add:

     1  15 oz can of cannelini beans with the liquid (no/low sodium)

As you stir in the beans, scrape the bottom of the pan with your spoon to release all the browned coating from the onions which will add more flavor to the juice.

Add the chard with:

     1/2 – 1 cup sweet frozen corn (I like the bread and butter corn)

Put a lid on it for a few minutes until the chard is soft and just beginning to wilt. Season with garlic powder, black pepper to taste and serve.

Note: On occasion you can add a tbsp of grated parmesan or a parmesan substitute to your plate. Only use cheese on rare occasions in small amounts as a condiment.

Makes approximately 2 large servings or 3-4 smaller servings.

Black Bean Salad

Personally I love this and make many different versions of it. Every time I bring this to a gathering, it’s a hit. I always go home with a list of email addresses so that I can forward the recipe. It’s so fresh and packed with flavor.         

    

Ingredients:

1 25oz can black beans  (no/ low sodium)
½  to ¾ c finely chopped red pepper
½ c finely chopped orange pepper
½ c finely chopped red onion
1 c sweet white corn (frozen is fine)
½ c finely chopped fresh cilantro
½ c finely chopped fresh parsley

Any of these options go really well, so don’t be afraid to mix and match according to your tastes.

1/4 c crazins and or raisins
½ – ¾ c finely chopped pineapple can also pour in sm amt of the juice
½ tsp ground cumin or more to taste
1 clove minced/ finely chopped fresh garlic
½ cup chopped cherry tomatoes
½ c chopped fresh zucchini
Finely chopped jalapeno ( if you like it w/touch of spice or hot!)
1/2 c walnuts or sunflower seeds

Some suggested uses:

Eat as is as a healthy snack
Enjoy with a healthy scooping chip
Make it your main meal
Put in a tortilla w/ a small  amount of  cheese/alternative and or sliced chicken for a delicious quesadilla
Stuff a pita pocket for a nice healthy lunch