Tuscan White Bean Stew with Sweet Potatoes and Kale

This Tuscan White Bean Stew with Kale and Sweet Potatoes is a new weekly staple for me. I make a big batch on a Sunday and have it for lunches throughout the week. It is cozy, comforting, and nutritious! The first time I had a Tuscan White Bean Soup, I was visiting a vineyard chateau in Chianti with my dad when he visited me during my semester abroad in Italy. I vividly remember that lunch where we enjoyed this incredibly hearty stew, that was so simple and rustic, yet complex in flavor. Our steaming hot soups were served with crusty bread and a glass of delicious red wine. Every time I have this soup, I am reminded of that amazing day. Now, I have created my own rustic version, with the addition of kale and white beans for some added flavor and vegetables. While the parmesan rind is optional, it is highly recommended. The flavor that it brings is pretty incredible!

Ingredients:

(Serves 4)

• 2 tbsp olive oil 

• 1 yellow onion, diced

• 3 cloves of garlic, minced

• 1 large sweet potato, diced

• ½ head of fennel (or 2 celery stalks), diced

• 1 15 ounce can of cannellini beans, rinsed and drained

• 2 sprigs of rosemary

• 4 cups vegetable broth

• 4 cups kale, chopped 

• 1 rind of parmesan cheese (optional) 

• Pinch red chili pepper flakes

Directions:

1. Heat oil in a large pot over medium heat. Add onion and cook for about 5-8 minutes, or until they are translucent and soft.

2. Add the garlic and fennel and cook for 5 minutes, or until vegetables are beginning to soften.

3. Add sweet potatoes and broth and bring to a boil.

4. Bring soup to a simmer, and add the rosemary sprigs, parmesan rind, and cannellini beans. Add a pinch of red pepper flakes and set the lid on the pot for 20-25 minutes or until sweet potatoes are soft when pierced with a fork.

5. Remove rosemary sprigs and parmesan rinds. Add in kale and cook for another few minutes, or until kale has softened.

6. Serve with fresh parmesan cheese and crusty bread (optional).

* Feel free to add in some ground sausage for an even heartier version.

For the health benefits of kale, check out my recipe for Mustardy Kale Salad.

Butternut Squash Fall Harvest Salad

While I love all types of squash, butternut squash is probably my favorite. There is something indescribably satisfying about the sweet and nutty flavor that feels so autumnal. Having some roasted butternut squash soup while sitting outside on a crisp fall afternoon admiring the fall foliage sounds like paradise to me :)

I enjoy butternut squash in all forms, whether it’s in a soup, simply roasted on its own, or part of a delicious salad such as my Fall Harvest Salad, pictured here. To be honest, the photo does not do it justice. This is one of my favorite recipes I’ve created - I want to make it again and again! Every bite is bursting with complexity of flavor and texture, with the sweet and nutty butternut squash, tart apples, creamy avocado, and crispy pumpkin seeds. The tangy dressing (and goat cheese if using) is the perfect binding ingredient, elevating the flavor profiles of each component to this salad. It’s hearty, filling, and full of health-boosting nutrients. This is sure to be a crowd pleaser!

Ingredients:

(Serves 4)

Served here with roast chicken

• 1 medium butternut squash, peeled and cut into 3/4" cubes 

• 1 large bunch of Tuscan kale, stemmed and leaves chopped

• 2 cups arugula (about 1 large handful)

• 1 apple, diced

• 1 avocado, diced

• ¼ cup raw pumpkin seeds

• 2 tbsp avocado oil

• ¼ cup goat cheese (optional) 

For the vinaigrette:

• 3 tbsp fresh lemon juice 

• 1 tbsp apple cider vinegar

• 3 tbsp olive oil

• 2 tsp Dijon mustard

• 2 cloves garlic, smashed and peeled

• Salt and pepper to taste

Directions:

• Preheat oven to 425°F. 

• On a baking sheet, toss squash with 1-2 tbsp avocado (or olive) oil, salt and pepper

• Roast for 45 minutes, tossing once midway.

• While squash is cooking, place pumpkin seeds on a small baking sheet and roast in oven for about 5 minutes, or until golden brown. Remove from oven and let cool.

• Make dressing by combining garlic, Dijon mustard, apple cider vinegar, olive oil, lemon juice, ¼ tsp salt and ¼ tsp pepper in a jar. Shake to stir. Remove garlic cloves just before using.

• In a large serving bowl, combine kale with ½ of the dressing. Massage kale with dressing for about 2 minutes or until kale starts to soften. Taste and add more dressing if needed. 

• Once squash is cooled, add ¾ of it to the bowl, along with the apples, avocado, and arugula and mix all together. Add a little more dressing if needed. Top with pumpkin seeds and goat cheese (if using) and serve!

Tip #1: Double the salad dressing so you have it for the week!

Tip #2: With any extra butternut squash and pumpkin seeds, add them to a brown rice or quinoa bowl for lunch or dinner the next day!

Health Benefits of Butternut Squash:

• One cup of butternut squash has over 400 percent of your Daily Value (DV) of Vitamin A, which benefits healthy eyesight and a healthy immune system

• One cup of it contains about half of your daily dose of vitamin C, which supports our immune system and promotes healthier skin

• Butternut squash promotes bone health with the high potassium and manganese content 

• It contains significant amounts of vitamin B6, which is essential for the proper functioning of our nervous and immune systems. 

Sources and additional reading:

• https://www.organicauthority.com/health/8-incredible-nutrition-and-health-benefits-of-butternut-squash

• https://draxe.com/nutrition/butternut-squash-nutrition/

• http://www.wholeliving.com/134734/power-foods-butternut-squash
  
  
  

Mustardy Kale Salad

This kale dish is inspired by my amazing salad I had at the Jimtown Store in Healdsburg this past weekend and also by the Ottolenghi recipe in his new cookbook, “Simple.” This is great served as a side topped with goat cheese or feta (for those eating dairy). You can also top this avocado and quinoa for a great #meatlessmonday main course!

Kale has become quite the trendy veggie over the last few years. There’s a reason for it! It’s packed with nutrients and it’s a super versatile ingredient to cook with. Some people can have a hard time digesting raw kale (like me!) so think about cooking it or massaging it to break down the tough fibers. Yes, massaging kale really is a thing - and it truly helps make it tastier and easier to consume and enjoy!

Health Benefits of Kale:

• Kale has even more iron than beef (per calorie)! Iron helps form enzymes, cellular growth, and liver function among other things

• Kale has more calcium than milk (per calorie)! Calcium is important for bone health and helping blood vessels move throughout the body.

• It’s great for digestion with its high amount of fiber, plus the stems are full of prebiotics (they feed our probiotics), which promotes good gut health

• It is an anti-inflammatory food with about a high amount of omega 3s

Ingredients (Serves 4 as a side)

• 1 bunch of kale (about 10 stems)

• 3 tbsp olive oil

• 1 tbsp sherry vinegar (or another vinegar of your choice)

• 2 tsp whole grain mustard

• Juice from 1/4 of a lemon

• Salt and pepper to taste

• ¼ cup toasted pumkin seeds

• Sprinkling of dried tart cherries (or cranberries)

Directions:

• Wash and dry kale. Remove kale from stems (save them for sautéing) and chop the leaves roughly.

• Add all ingredients (but pumpkin seeds and cherries) to a bowl with the kale leaves and massage with your hands for about a minute or until kale softens

• Let the kale salad rest for about 20 min before serving.

• Add pumpkin seeds and cherries and serve

• Option: Add cooked quinoa, avocado, and goat cheese for a substantial entree

For more information about the benefits of kale, check out these websites:

• https://draxe.com/health-benefits-of-kale/

• https://www.mindbodygreen.com/0-4408/Eating-Kale-Top-10-Health-Benefits.html