Beans Beans the Musical Fruit....

Planning one vegetarian dinner a week is a simple way to a healthier diet. Unfortunately, we scientists confused y'all in the 70's by obsessing that vegetarian meals needed to contain all 26 "essential amino acids." Cross-referencing tables of ingredients is not conducive to whipping up meals for hungry families. Moreover, humans survived for thousands of years with little meat in their diet-and no clue about amino acids. To find a vegetarian meal with "complete protein" just look to the common combination found in almost every culture's heritage foods: Beans and Grains.

Italians in the mountains=peas and risotto

Every Asian culture=soybeans and rice

Ancient Incas=red beans and quinoa

Middle East=chickpeas and couscous

Fancy French=lentils and farro

In our house we follow the great tradition of black beans and rice. A pot of black beans cooked on Sunday can be used throughout the week as a comforting soup, a do-it yourself burrito, or sprinkled on a salad to up the nutrition and punch. Plus extra beans freeze great to be recycled at a later date. Freeze beans after the first cook then reheat with sauteed onion, garlic and peppers to zip up the flavor.

Sunday Black Beans

The source here is important-beans sitting in plastic bags on grocery shelves are old and require soaking overnight. Try to get beans from a store with bulk bins with lots of turn over. Even fresher are last seasons beans from the farmers market.

Count on 1/2 cup of dried beans per person

Rinse to remove any debris, place in large deep pot and cover with water about 1-2 inches above beans. Add a bay leaf, a pinch of salt per serving, and a green bell pepper cut into one inch strips. Bring to a gentle boil then drop to low heat and simmer for 1-2 hours. After first hour check beans for doneness every 15 minutes. Beans should be soft but not falling apart.

While cooking, in a separate pan saute garlic, onion, red pepper, salt cumin and oregano until soft and fragrant. Use 1/2 garlic clove, 1/4 onion and 1/4 red pepper and pinch of each spice per serving.

When beans are done set aside any for freezing or salads then add pepper/onion mix (the sofrito to you cubans) and cook an additional 15 minutes. For black bean soup remove one cup of beans, puree in a blender and add back to remainder.

RECIPE

Chicken Apple Sausage²

I admit, sausages make me snicker like frat boy.  "I miss Jack" - who can name the movie?

We love food reinvention at One Real Bite.  We start with a great summer meal: grilled chicken apple sausages, asian slaw, corn on the cob, and watermelon.
I buy the links at Whole Foods where they grind their own sausages (snicker) without nitrates or hormones, from real organic chicken breasts.  But, I smell all the meat (snicker) and seafood from WF before I have them pack it up because, sadly I've purchased turned items too often from the store that usually grants all of my grocery wishes.

We grill twice as many sausages as we'll need, because that luscious, smoky and sweet sausage will be reinvented into minestrone soup.

I'm partial to Tyler Florence's Hunter Minestrone, but have modified it for my very own real food meal and offer options for speed and ease.

Sherri and Tyler's Minestrone Soup
Essential recipe:

1.  Chop and saute in 2 T olive oil:
     2 celery ribs, 2 medium carrots, one onion
2.  Heat:
     1 qt chicken broth
     1 qt vegetable broth
3.  Slice:
     3 grilled chicken apple sausages  reinvention
4.  Add to heated broth:
     sauteed vegetables to broth.
    1 (28 oz) can of chopped tomatoes
    1 bay leaf
    1 or 2 cans cannelloni beans
    sausages

5.  Salt and Pepper to taste.  Heat together for 15 minutes and serve or freeze.

Radical version:

Saute the following herbs olive oil before adding the vegetables:
  Thyme sprig, rosemary sprig and 8 fresh sage leaves
  (Remove before serving)

Heat broth with 1 head of garlic - halved.  Remove before adding vegetables to the broth.

Add:
   1/2 bunch chopped fresh Italian parsley
   1/2 pound partially cooked, small whole wheat rigatoni
Serve with:
   grated parmesan cheese

RECIPE

Can We Love a Fava Bean?

In my never-ending, and sometimes painful, drive to get more vegetables in my diet, I subscribe to Farm Fresh to You, a produce delivery service from local growers. It's also a good thing to eat local and seasonal food - tastes better, better for the environment and the rest of that do-good stuff. I'm challenged and intrigued with each delivery because there's always one fresh item that I've never cooked with or that I think I'll like, which brings me to Fava.
What to do with a giant bean that arrived in a pod nearly the size of a banana? Like Katrina De Voort ("Her house always smells like soup," Bleeker said to Juno.), I made soup.
And that meant I went to Chop Therapy first.

Chop Therapy session included carrots, leeks, green beans, asparagus, celery and "The Groovy Sixties" CD. You can get pre-chopped if you're in a hurry, but you'll be missing the soothing sounds of Me and Bobby McGee.

My culinary cousin Pam taught me to start with a mirepoix (fancy French term for chopped veggies that become the flavor base - pronounced meer-pwah) - two parts onion (in this case, leeks) to one part each celery and carrots. Cook in a little olive oil over med/med high heat for five minutes to bring out the flavor. Add in broth (veggie/chicken or both), all beans and asparagus. Season to taste with salt and pepper. Add dried herbs here or fresh herbs before serving (thyme, basil, flat leaf parsley, mint -all work for spring flavors). Play with ingredients you prefer or those you have on hand and always taste as you go.

Spring Vegetable Soup with fava beans.

It's Sunday, I even had time to grate some fresh parmesan cheese on top.

I had dismissed the fava as just another bean of colossal proportion, but it tasted unique - fresh, an inexplicable spring flavor.

RECIPE