White Bean and Spinach Stew

These days, many people are looking for more plant-based meals for various reasons and still crave a hearty meal. Plant-based can still mean something with sustenance, warmth, vibrant colors, and flavors to help fill your belly and your soul!  Stews are a great way to satisfy that need for a heartier meal.  They can be served warm in the colder months, and cold on a hot and humid day.  

The spinach in this meal delivers a serving of low-glycemic vegetables, gut-promoting fiber, and vitamin K, A, C and folate.  The iron in spinach plays a role in well-functioning red blood cells which help to transport oxygen around the body.

The phytochemicals ("plant magic") in onions can reduce the amount of damaging free radicals circulating in your body.  The sulfur and chromium work in tandem to help reduce blood sugar.

Olive oil is rich in heart-healthy, monounsaturated fat.  This helps us absorb all the fat-soluble vitamins in the dish, promote healthy hormones, and nourish our skin and hair.  Olive oil also has strong anti-inflammatory properties and is a staple in health-promoting Mediterranean Diet.

Thyme is known to help sore throats...as well as lowering high blood pressure and helping to manage elevated cholesterol in the blood.

Garlic is highly nutritious, yet low in calories.  The powerful compounds in garlic can help to reduce and stabilize blood pressure and cholesterol levels.

Cannelli beans brings a plant-based serving of protein to help heal damaged tissues and promote and strong and lean body.  These white beans are also full of fiber which promote a diverse microbiome, weight management, and regular bowel movements.

The lycopene (that red hue) in tomatoes are activated most during the cooking process.  It has been shown to promote the health of the skin, prostate, heart, bones, and blood vessels.

White Bean and Spinach Stew (Serves 4)

Ingredients: 

• 1 tablespoon olive oil 

• 1 medium onion, chopped

• 4 cloves garlic, minced 

• 1 Tbsp. fresh thyme, chopped (or 1 tsp. dried) 

• 2 x 16-oz. cans cannellini beans or other white beans, rinsed & drained 

• 1/2 cup water 

• 4 canned plum tomatoes, drained (organic if possible)

• 1 x 14-ounce low sodium veggie broth (organic if possible)

• 3 cups baby spinach, chopped

• 1/4 tsp. sea salt 

• 1/4 tsp. fresh ground black pepper

Directions: 

1. Heat olive oil in a medium saucepan over medium-high heat. Add onion.  Cook for about 5 minutes or until soft. 

2.  Add garlic and thyme; cook 1 minute. 

3.  Add the beans, water, tomatoes, and broth. Increase heat to high until stew begins to simmer. 

4.  Reduce heat; let simmer for about 5 minutes, stirring. Add more water, if needed.

5. Stir in the spinach, and cook until wilted.  Season with salt and pepper.

Enjoy!

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In good health,

Tara

Amazing Stuffed Mushrooms

Somewhere around this time every year - the first week of January - it's like my body is ready to be done with the cookies and wine and wants REAL food.  I used to be left with sugar cravings after the holidays, but ever since practicing my own Reset (such as the 10-Day Healthy New You Reset starting this Monday), I've learned how to quickly bounce back and give my body more of what it needs (balance!) so it stops yelling at me to feed it more sweets.  :-)

So, here we are in the first week of January and, once again, I was craving something substantial.  REAL food. A meal. Substance. 

I thought you might be as well.  Or, at least, you might benefit from the real food to help quiet your own post-holiday cravings!

If you plan on making this vegan & gluten-free dish, drop a comment and let me know!  I enjoy hearing from you!

Amazing Stuffed Mushrooms (Serves 4-8)

Ingredients:

• 1.5 lbs mushrooms (you can use baby portobellos, cremini, or button)
• 2 T olive oil
• 1/2 cup fresh parsley, roughly chopped
• 1 small red bell pepper, finely chopped (reserve a little extra for serving)
• 1 shallot, chopped
• 2 cloves garlic, minced
• 1/4 cup sun-dried tomatoes, diced
• 3/4 cup walnuts, chopped
• 1 cup baby spinach, chopped
• sea salt & pepper, to taste

Directions:

1. Preheat oven to 375 degrees F.
2. Remove mushroom stems (and set aside for later). Brush mushrooms with a little olive oil, place (stem side up) on baking sheet and bake for 8-10 minutes.
3. In a saute pan over medium-high heat, add 1 T of olive oil.  Saute the shallots, bell pepper, garlic, and sun-dried tomatoes for about 3 minutes - until they start to get tender.  
4. Add in the parsley, finely chopped mushroom stems, and chopped walnuts, cook another 2-3 minutes.
5. Add in chopped spinach until it wilts.  Add salt and pepper to taste.
6. Remove mushrooms from the oven, pour off any water that accumulated in the mushrooms.
7. Spoon the sauteed filling into the mushrooms and bake for an additional 10-12 minutes.
8. Top with fresh, raw, diced red bell peppers and serve warm.

If you enjoy trying new healthified, gluten-free & vegetarian recipes, sign up for my newsletter so you can receive them straight to your inbox. :-)

Hope you enjoy!

In good health,

Tara