R E C I P E: Blanched Yellow Beans with Buttered Dill Rice and Citrus Kohl Rabi

Blanched yellow beans, buttered dill rice, and citrus koh rabi.jpg

Diversity in your diet is key for your whole body to function optimally, to enhance immunity, and to prevent or reduce disease. And if you’re looking for a plant-based source of protein, pick up some fresh beans, or grab a bag of frozen beans if you don’t have access to fresh ones.

A cup of yellow beans contains 7 grams of carbohydrates, 3.4 of those being fiber, which means some is available for immediate energy use, while the rest slows blood sugar release and assists in bowel movements. Each serving of yellow beans has 2 grams of protein. To increase protein content add in other beans like kidney beans and chickpeas. Yellow beans also contain iron, manganese, and vitamin C. 

Yellow beans are tender and great to eat raw dipped in hummus, chopped and added to a salad, or blanched, like I did in this recipe.

Home chef pro-tip: Buy in-season beans, blanch them, and freeze them to have beans year-round.

How to shop for fresh beans: Look for vibrant green stems that still have leaves attached. Select beans that aren’t bulging out too much in the center and with little to no visible browning or discoloration.

How to store fresh beans: In a glass storage container or a sealed plastic bag in the crisper drawer for up to seven days.

R E C I P E Blanched Yellow Beans with Buttered Dill Rice and Citrus Kohl Rabi, serves 4

scroll down for step-by-step photos

INGREDIENTS

3/4 pound of yellow beans

1 cup of organic white jasmine rice

1 large kohl rabi

Juice of 1/2 lime or lemon

2 Tablespoons butter

1 teaspoon dried dill or 1 Tablespoon fresh dill

Salt and pepper

METHOD

For the rice

1. In a saucepan bring 1 3/4 cups of water to boil. Add rice, a pinch of salt and pepper, dill, and butter. Stir and cover. Lower heat to a simmer and cook for 18-20 minutes until all liquid has been absorbed. Turn off heat and let sit for 10 minutes. Fluff and squeeze fresh lime or lemon juice before serving.

For the beans

2. Wash and trim the tops. Bring a large pot of salted water to boil. Prepare an ice water bath by taking a large bowl and filling it halfway with cold water and ice cubes. Once water is boiling place beans inside for three minutes. Remove beans and immediately place in ice water bath for one minute. Transfer to colander or towel to dry off.

For the kohl rabi

3. Wash and shave the kohl rabi by first slicing the top and bottom off, remove the stems, and use a knife to peel the skin off. Slice into rounds, then stack two pieces at a time to cut into matchstick pieces. Place chopped pieces in a bowl, squeeze lime juice, and add a pinch of salt to taste.

Trimmed tops

Trimmed tops

Salted boiling water

Salted boiling water

Ice water bath

Ice water bath

Drying beans with a towel

Drying beans with a towel

Storing cooked beans in an airtight container

Storing cooked beans in an airtight container

How to ease into Spring with AWAKE ritual tea blend

The cozy, dreamy time of winter has given way to the pop of pale pink cherry blossoms and refreshing crisp air, signaling the official arrival of spring. But how do we release the nostalgia of winter hibernation and embrace the seasonal shift into spring with grace and ease?

The plant kingdom/queendom, of course! 

Here's how sipping on a cup of ritual tea blend, AWAKE can help you get a pep back into your step:

  • Gunpowder green tea is the base of this blend and provides roughly 40mg of caffeine per cup, which is just enough to spike your energy levels, but without the crash
  • Gotu kola can help with cognition and memory, helping you to emerge from the fog of winter with clarity and focus
  • Ginger adds a warm and spicy kick, adding a zing to each sip
  • Rosemary is a circulatory system booster, 'nuff said
  • Eleuthero is the star of this blend, and is in a class of herbs called, adaptogens, which helps with endurance and reducing the negative impacts of stress

If you want to boost your energy levels to match the cheer-fullness of spring, or perhaps replace that afternoon cup of joe with something more sustainable, do yourself a favor and order a bag of AWAKE ritual tea blend today. It has your back.

Power Seeded Bars

Granola bars are a nostalgic treat from childhood. I remember play dates with friends, where we’d find ourselves famished well before dinner, scavenging through the pantry for something sweet and hearty. Granola bars were a prized possession to discover…and devour.

Today, much wiser and health conscious, processed foods are rarely found in my pantry. However, the cravings still remain, and while there are healthier options these days than the high fructose corn syrup laden bars I ate as a kid, nothing beats a homemade and fresh baked treat out of the oven. I hope you’ll enjoy these super seeded protein bars for breakfast, as an afternoon snack, or perhaps on a play date with a friend, like I did in this video with Miriam Jacobson from Every Body Bliss. Shot and edited by Spiral Iris Productions.

 

Power Seeded Bars, makes 16

INGREDIENTS

8 pitted dates

5 tablespoons coconut oil

2 heaping tablespoons cashew butter, or any nut butter

1 teaspoon vanilla extract

1 teaspoon baking soda

½ tablespoon lemon juice

½ cup coconut flour 

½ cup flax meal

¼ cup quinoa

1-2 tablespoons each: chia seeds, sunflower seeds, hemp seeds

2 tablespoons cacao nibs

1-3 tablespoons coconut flakes

 METHOD

1. Soak dates in boiling water for an hour.

2. Preheat oven to 340. Line a 12 x 9 cake pan with parchment paper and set aside.

3. Split open dates and remove pits.

4. In a food processor combine dates, melted coconut oil, nut butter, vanilla, and lemon juice. Blend until a smooth paste is formed.

5. In a bowl combine coconut flour, flax meal, quinoa, seeds, nibs, and flakes.

6. Mix the baking soda with 1 tablespoon of boiling water and add to date paste.

7. Combine wet ingredients with the dry ingredients and mix until well combined.

8. Scoop out mixture into parchment lined pan and smooth out evenly. A spatula may be handy for flattening the bars.

9. Bake 15 minutes. Cool, then cut and eat. For firmer bars cool for an hour, then place in fridge for 2 hours before cutting and serving. Keep in an airtight container in the fridge for up to two weeks.