White Bean & Winter Vegetable Stew
Ingredients (serves 4 to 6):
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, chopped
- 2 carrots, sliced
- 2 celery stalks, sliced
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes, optional
- 2 tablespoons tomato paste
- 2 cans white beans (cannellini or great northern), drained and rinsed
- 1 bunch kale or chard, stems removed and chopped
- 4 cups low sodium vegetable broth or water
- 1 bay leaf
- Salt and black pepper to taste
Optional finish: squeeze of lemon or splash of red wine vinegar
Steps:
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 7 to 10 minutes.
Add garlic, thyme, paprika, and red pepper flakes. Stir for 30 seconds until fragrant.
Stir in tomato paste and cook for 1 to 2 minutes to deepen the flavor.
Add beans, broth, and bay leaf. Bring to a gentle simmer and cook uncovered for 20 minutes.
Add chopped greens and cook another 5 to 10 minutes until tender.
Remove bay leaf. Season with salt and pepper. Finish with lemon juice or vinegar if desired.
Healthy Heart & Digestion Focus: White beans are an excellent source of plant-based protein and soluble fiber, which helps maintain healthy cholesterol levels and stable blood sugar. The combination of kale, carrots, and celery provides a high density of antioxidants and Vitamin A, while the garlic and thyme offer anti-inflammatory benefits. Using low-sodium broth ensures the meal remains heart-friendly by keeping sodium intake in check.
Golden State Winter Citrus and Beet Heart Salad
Ingredients (serves 4):
- 3–4 medium beets, roasted and cooled
- 4 cups chopped kale (remove thick stems)
- 2–3 citrus fruits (navel orange, grapefruit, tangerine), peeled and segmented
- 1 medium fennel bulb or 1/2 cup shredded cabbage (optional)
- 1/4 cup toasted walnuts or almonds
- 2 tablespoons extra virgin olive oil
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon red wine vinegar or apple cider vinegar
- Salt and black pepper to taste
Steps:
Preheat oven to 400F. Wrap beets in foil and roast until tender (about 45–60 minutes). Peel and cut into bite-size cubes.
Massage kale with a pinch of salt (rub with your hands until slightly softened).
In a large bowl combine kale, roasted beets and citrus segments. Add fennel or cabbage if using. In a small bowl whisk olive oil, lemon juice and vinegar. Season with salt and pepper.
Pour dressing over the salad, toss gently, then sprinkle toasted nuts on top. Serve immediately or chill for a more refreshing texture.
Heart-health focus: beets and kale provide fiber and micronutrients, citrus adds vitamin C and flavor without added fat, nuts give plant-based healthy fats, and olive oil supports cardiovascular health.