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Cooking solely from canned and frozen goods has taken it’s toll on me: the nutrients are just not as satisfying and I can tell that my energy and mood is affected as a result. So, my current tactic is to incorporate small amounts canned/frozen foods with fresh. That way, I satisfy my need to not waste the canned/frozen foods while improving my overall diet.
As always, remember to read your labels for nutritional and ingredient information. Also, be sure to fully rinse your emptied cans before depositing them into your nearest recycling bin.
Compared to my new roommates, I find that I currently dominate the pantry and freezer space (an unfamiliar experience for me). I’ve also noticed that I have large amounts of various dried beans that I have not used in a very long time. Based on this observation, I decided to choose dried lima beans as the ingredient upon which to base my next cooking experience. I also wanted to use up a reasonably priced bunch of fresh collard greens I picked up a few days ago.
Most of the recipes I found online left me less than inspired. The only one that even vaguely intrigued me was Quinoa Corn Noodles & Kale (kale and collard greens are often interchangeable in my personal cooking repertoire). I left a bowl of beans to soak overnight. Inspired by other recipes, I ended up creating my own recipe the next morning!
**Recipe: Shawna’s Lima Beans with Collard Greens
- 10 oz dried lima beans
- 4 minced cloves garlic
- 1 bunch collard greens
- 16 oz beef bouillon/stock
- 2 Tbs Bragg Liquid Aminos
- 1 Tbs Sriracha Hot Chili Sauce
- 1 can sliced carrots
- 1/2 fresh cucumber
- 2 eggs
- Red pepper flakes, to taste
Check out the video for the directions:
Music credit: Eastminster by Kevin MacLeod (incompetech.com)
**Nominal Nutritional Information:
Lima beans pack a decent amount of insoluble fiber and protein. From most to least, lima beans also contain the following: molybdenum, tryptophan, fiber, manganese, folate, protein, potassium, iron, copper, phosphorus, magnesium and vitamin B1. It is important to note that raw lima beans can be toxic.
Garlic is rich in manganese, vitamin B6 and vitamin C, and is a good source of thiamin or vitamin B1, phosphorus, selenium, calcium, potassium, iron and copper.
Collard greens deliver vitamins K, A, C, folate, manganese, calcium, fiber, tryptophan, choline, iron, vitamin B6, and vitamin B2. Do not overcook collard greens, or your greens will smell like sulfur.
Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans, that contains 16 Essential and Non-essential Amino Acids.
Sriracha is made from chili peppers, garlic, sugar, salt and vinegar. Chili peppers contain capsaicin, an inflammation-fighting phyochemical.
Whether they’re canned or fresh, carrots are a healthy source of vitamin A, K and B6.If you’re watching salt intake, purchase canned carrots with no salt added, but be aware that they still contain sodium.
Cucumbers are an excellent source of fiber. Additionally, cucumbers have vitamin A, vitamin C. niacin and folate (both from the B vitamin family), B6, vitamin E, vitamin K, calcium, magnesium, iron, zinc, potassium, phosphorous, copper, manganese, fluoride, selenium and silica, and molybdenum.
Eggs are nutritional powerhouses filled with choline, tryptophan, selenium, iodine, vitamin B2, protein, molybdenum, vitamin B12, phosphorus, vitamin B5, and vitamin D.