Healthy Recipes

Three of our November recipes offer ways to add "kidney healthy" foods to your diet. They aren't just good for you - they are tasty! Enjoy our Turkish Black-Eyed Peas with Scallions, Walnuts and Parsley Salad; 2 hearty dishes - Tuscan Greens And Kidney Beans that's guest-fancy and really good, and Baked Bean Cassoulet that's just perfect on a cold night. We finish off with an Apple Tart, with a healthy date and nut crust that allows you to indulge, without guilt or compromising flavor, while providing nutrition as well as flavor. The walnuts in the crust make one serving of this tart an excellent source of those hard-to-find omega-3 fatty acids! Bon Apetit!

Turkish Black-Eyed Peas with Scallions, Walnuts and Parsley Salad
Prep: 2 hrs
Serves: 4

2 cups dried black-eyed peas
8 tablespoons lemon juice
Sea salt to taste
1 teaspoon fresh pepper
1/2 cup thinly sliced scallions
1/2 cup finely chopped fresh parsley
1 cup chopped walnuts
1/2 cup pomegranate seeds
3 tablespoons olive oil

  1. Pick over peas and discard any foreign matter. Place in a deep pan, cover with fresh water and bring to a boil. Lower the heat and cook at a simmer, partially covered, until the peas are tender, about 1 1/2 hours. Remove from the heat and drain well in a colander.
  2. Place the peas in a bowl, add the lemon juice, salt and pepper; toss well and let stand 10 minutes.
  3. Add the remaining ingredients and toss again. Lightly crush the peas with 2 tablespoons water.
  4. Serve cold or at room temperature.
Source: CDKitchen.com

Tuscan Greens And Kidney Beans
Prep/Cook Time: 30 minutes
Serves: 4

1 tablespoon olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
4 cups escarole or fresh spinach, coarsely chopped
3 tablespoons dry white wine
1 teaspoon ground sage
1/2 teaspoon salt
1/4 teaspoon red pepper flakes
15 ounces cooked red kidney beans, drained
1/4 cup chopped fresh basil

  1. In a large saucepan heat the oil over medium-high heat. Add the onion and garlic and cook, stirring, for 4 minutes.
  2. Add the greens, wine, sage, salt, and red pepper and cook for 3 or 4 more minutes over medium-low heat, stirring frequently, until the greens are wilted.
  3. Stir in the beans and basil and cook for 3 minutes more until steaming. Remove from the heat and serve.
Source: CDKitchen.com

Baked Bean Cassoulet
Prep/Cook Time: 10-12 hours
Serves: 7

1 pound dried red kidney beans
6 cups water
1 medium onion, chopped
1/4 cup molasses
1 can (15 oz) tomato sauce
1 teaspoon salt
1/4 teaspoon dry mustard
1/8 teaspoon fresh pepper
1 tablespoon Worcestershire sauce
1 package (12 oz) smoked sausage links -- cut into 1" slices

  1. In slow-cooking pot, soak beans in water overnight. Cover and cook on high for 2 to 3 hours or until tender. Drain, saving liquid.
  2. Combine 1 cup of liquid with onion, molasses, tomato sauce, salt, mustard, pepper, and Worcestershire sauce. Mix with drained beans in slow-cooking pot.
  3. Cover and cook on low for 10 to 12 hours. Add sausage the last hour of cooking.
Source: CDKitchen.com

Apple Tart
Prep/Chill time: 1 hour 30 minutes
Serves: 8

2 1/2 cups walnuts
1 1/2 cups dates
3 green apples, Granny Smith preferred
the juice of 1 lemon in 2 cups water
1/4 tsp cinnamon
1/8 tsp allspice
1/8 tsp ground clove
2 TBS honey
1/2 cup apple juice
1/4 cup raisins

  1. Combine walnuts and dates in food processor. Make sure you remove pits if dates have them, and cut the end where the stem was. Process until well mixed and ground, but not smooth....about 40 seconds*. It should be a coarse texture when done. Press evenly into a 9 inch tart pan. Set in refrigerator while making the filling.
  2. Slice apples by cutting into quarters. Cut out core and slice crosswise in 1/4 inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.
  3. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.
  4. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
  5. Reduce liquid to about half the volume and cool separately.
  6. Spread apples evenly over crust. Brush syrup over apples. Can be served right away or will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little vanilla yogurt if desired.

*Tips for the crust:
This crust is fantastic if prepared correctly. First of all, it is important to choose dates that are firm and not too gooey. Zahidi dates are usually good for this. When processing your crust you may have to do it in 2 batches. Combine half the dates and half the walnuts in each batch. Process well, but do not make the mixture too smooth. You should not process more than 40 seconds for each batch. You want to have a coarse texture that is ground enough to hold together when pressed. Take a pinch of crust between your fingers and press it together. If it is over-processed, the crust will end up pasty and will not be as good. If it is not quite ground enough, it won't hold together.

Source: WHFOODS.org


Posted November 2008 | Permanent Link

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