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

HCI P.O. Box 2683, Acton, MA 01720          www.healthcareinsights.net


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