Healthy ideas for New Year menus

Written by Judy Vig and Joy Paoletti
Thursday, 10 January 2013 12:02

Kale, with cannellini, is a healthy dish for the new year.“It’s a new dawn, a new day, a new life and I’m feeling fine” — no we’re not!!

Yuck! If we eat one more unhealthy meal/food/thing, we are going to explode!  Now, you all know Joy and I like to eat just about everything, but always in moderation. During the holiday season, as we shopped until we dropped, we sampled every cake, pounds and pounds of creamy holiday fudge, and, of course, endless cups of fresh coffee.

But the holidays are over and warmer weather ahead and it will take us all these months to get in shape. So let’s begin with healthier choices. We are just loving one of the most nutritious veggies in the world, Kale! It is a cool-season vegetable that is high in nutrients and low in calories.  

When choosing kale, keep in mind that green ones tend to be sweeter. We sautéed it with cannellini beans, Judy’s favorite, sweet shallots and a shaving of good parmesan cheese.  Feel free to add shrimp or chicken if you wish for a complete one pot meal.

It is a new year, a new beginning....let's do it a healthier way!

Kale with Cannellini

1 bunch fresh kale, washed, stems removed 

14 ounces canned white beans, rinsed and drained ( we used cannellini) 

4-6 garlic cloves, peeled and diced 

 2 shallots, minced 

4  tablespoons olive oil (more if needed) 

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon sea salt 

1/2 teaspoon pepper

fresh parmesan cheese, shaved (use a vegetable peeler) 

  Heat the olive oil slowly in a large frying pan. While the oil is heating, chop the kale in large strips. Set aside. 

Saute shallot and garlic over medium-low heat until they begin to turn color. Do not burn. If you need to add a bit more olive oil, do so at this point. You need a thin layer of hot oil covering the bottom of the pan. 

Stir in the drained, rinsed  beans, salt, pepper, garlic powder and onion powder. Stir until heated and taste; re-season at this point. Stir the chopped kale into the hot oil and bean mix. Kale may look to be too much to fit in the pan, but be patient; as you stir it in, it begins to wilt  to a manageable volume. Stir the kale gently for a few minutes, just long enough to cook it down a bit. Do not let it become soft.

Turn off heat or turn down very low, cover and let steam for 5 minutes. Serve hot garnished with shaved parmesan. Enjoy!