Learn to use legumes’ brain-loving nutrients like fiber, zinc, iron, and vitamin E to boost your mood. We’ll elevate the humble bean and talk about its importance as a mood support, while Dr. Antonella shares an incredibly simple way of preparing beans that is easy and delicious. She will then show you how to add fresh spinach and a pastured egg to the warm and creamy pureed beans for a perfect weeknight dinner.
Instructor: Antonella Aguilera-Ruiz, ND
Slow cooked ceramic beans
This is an incredibly simple way of preparing beans, but is easy and delicious.
Dried bean choices: any bean should work except lentils or split peas. Choices could include white, lima, kidney, pinto, black, garbanzo, cannellini, black eyed peas or adzuki, for example. If you can find heirloom beans, that’s even better!
In a heavy ceramic pot (I like a 3-4 QT one), add ½ lb. of dried beans. Cover with filtered water by about 2-3 inches. Add a good pinch of salt. 2 TBS of extra virgin olive oil. Cover and set in a 250 oven for 2-3 hours. Check water level periodically and salt.
White bean mash with braised greens and fried egg
1 15 oz. can of cannellini beans, rinsed and drained
2 garlic cloves, sliced
1-2 TBS unsalted butter
Juice of half a lemon
Lemon zest from 1 lemon
Chopped parsley, to garnish
1 small onion, thinly sliced
1 garlic clove, peeled and minced
2 bunches of greens, roughly chopped (in the class Antonella is using dino kale, but you can use whatever greens you like)
¼ cup of broth
Extra virgin olive oil
Warm a medium skillet over medium heat. Add butter and garlic and sauté for a minute. Be careful not to burn the garlic. Add the beans with the lemon zest. Stir and cook for about 2 minutes until warm. Then add a couple tablespoons of water. With a fork or potato masher, mash the beans until they’re pureed and creamy. Adding water, as needed, so they don’t dry out. Add lemon juice and taste: more salt? More acid? More pepper?
For the greens, heat a medium saucepan over medium heat. Add a good glug of olive oil and onions. Sauté until beginning to brown. Stir in garlic for a minute or two. Add wine and bring to a good boil until wine is reduced: 1-3 minutes. Then mix in greens. Sprinkle with a pinch of salt. Add broth and cover to simmer for about 20 minutes until soft and wilted. Taste for seasoning.
Fry egg (or soft boil) and serve with beans and greens.
• Cutting board
• Parchment lined baking sheet
• Medium skillet
• Ceramic pot
• 3-4 Qt saucepan
• Citrus zester and/or microplane
• Citrus reamer
• Preheat oven to 400’
• Rinse and drain beans
• Slice onions
• Cut garlic for greens and beans (keep each separate)
• Prep greens: trim and roughly chop
• Measure out wine and broth
• Measure butter, lemon juice
• zest lemon
• Chop parsley