MPN™ Hearty Beans and Greens Stew
– A Brain Healthy Recipe[1] –
YIELD:8-12 one cup servings
INGREDIENTS: AMOUNT
Chicken or vegetable broth, low sodium | 4 cups |
Onion, diced | 1 cup |
Quinoa | ½ cup |
Oregano, dried | ¾ tsp |
Fresh garlic, minced | 1 tsp |
Parsley, chopped | ¼ cup |
21 Seasoning blend | 1 tsp |
Cinnamon, ground | ½ tsp |
Bay leaf | 1 |
Red kidney beans, cooked | 2 cups |
Navy beans, cooked | 2 cups |
Spinach, kale, escarole, chicory or Swiss chard leaves, chopped | 2 cups |
Rotisserie chicken or cooked low-fat sausage, diced (or omit for a vegetarian stew) | 2 cups |
Black pepper, ground | pinch |
Optional: sea salt or kelp powder or red dulse flakes | To taste |
METHOD:
1) Combine the stock, onion, quinoa, oregano, garlic, parsley, 21 seasonings blend, cinnamon and bay leaf in a large saucepan and bring to a boil.
2) Reduce to a simmer, cover and cook for 15 minutes.
3) Remove the lid and add the kidney beans, navy beans and spinach.
4) Cook until the spinach has wilted.
5) Stir in the chicken, season with salt or kelp powder and pepper and serve.
6) Refrigerate leftovers for up to 2 days.
1 Adapted by Nancy Emerson Lombardo, Ph.D. following the Memory Preservation Nutrition® program from Quinoa 365 by Patricia Green & Carolyn Hemming. Selected by Kristina Scangas.
© 2012 Nancy Emerson Lombardo Ph.D.,HealthCare Insights, LLC All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior written permission of HealthCare Insights, LLC. Direct correspondence to Nancy Emerson Lombardo, Ph.D. nemerson@healthcareinsights.net 978-621-1926
MEMORY PRESERVATION NUTRITION® provided by BRAIN HEALTH AND WELLNESS CENTER® OF HEALTHCARE INSIGHTS, LLC
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