Healthy Recipe for Winter:
Three Sisters Stew from Cynthia Lair’s Feeding the Whole Family
Ingredients:
1 cup dried Christmas lima beans (kidney, pinto, black, or Swedish brown beans can be substituted), soaked
3 cups water
2 cloves garlic
2 tablespoons fresh or 2 teasponss dry oregano
1 teaspoon cumin seeds
1/2 teaspoon cinnamon
1 tablespoon extra-virgin olive oil or ghee
1 medium onion, chopped
1 1/2 teaspoons sea salt
2-3 cloves garlic, minced
2-3 cups winter squash, cut in chunks (peel if not organic)
1 14-ounce can chopped tomatoes
1 tablespoon chili powder
1 1/2 cups fresh or frozen corn
Optional garnish
8-10 tablespoons grated cheese
Instructions
1) If you are starting with dried beans, soak them in 4 cups of water overnight. Drain the water off the beans. Place the beans, the 3 cups of fresh water and garlic in a pot, and bring them to a boil. Cover and simmer until beans are tender (50-60 minutes) or pressure-cook with 2 cups water (45 minutes). [In my house, we have also substituted the dry beans for precooked canned beans.]
2) In a large pot, quickly dry toast the oregano, cumin seeds, and cinnamon for about 30 seconds.
3) Add oil, onion, salt and minced garlic; saute until the onion is soft (5 minutes).
4) Add squash, tomatoes, and chili powder and cook until squash is soft (about 20 minutes).
5) Add a little water if mixture is dry.
6) Add cooked beans and corn to squash mixture; simmer until corn is tender. Adjust seasoning to your taste. Serve hot with grated cheese garnish if desired. Enjoy!
Preparation time: 1 hour and 10 minutes with dried beans, 30-40 minutes with canned beans
Makes: 6-8 servings
Fall recipe to support your lungs
One of my favorite breakfast recipes brings together all these ideas: foods that directly support the lungs and foods that are nutritious and easy to digest. This one comes from Three Bowl Cookbook by David Scott & Tom Pappas.
Quinoa with Pears and Feta Cheese
Ingredients
1 cup quinoa
2 cups water
½ teaspoon salt
3 ripe pears, peeled, cored and chopped
¼ cup sliced almonds
4 ounces feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon fresh, snipped chives
1) Rinse the quinoa thoroughly in a strainer and drain
2) Heat the quinoa in a heavy-based skillet, stirring constantly until the grains begin to separate and begin to brown. This helps remove the bitter taste quinoa can have, and gives it a nice nuttiness instead.
3) Add the water and salt and bring to a boil, then reduce the heat and simmer for 15 minutes until all the liquid is absorbed.
4) Transfer to a bowl and toss with the pears, almonds and feta cheese.
5) Drizzle with the olive oil and top with the fresh chives to serve, or do as a friend of mine prefers and drizzle with honey.
6) Enjoy!
