Black-Eyed Peas with Kale and Sweet Potato
/Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious and Simple Recipe for Black-Eyed Peas with Kale and Sweet Potato.
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Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious and Simple Recipe for Black-Eyed Peas with Kale and Sweet Potato.
Read MoreI’ve even had Italian guys say that this is the best spaghetti sauce that they’ve ever had (but don’t tell their Moms). It’s my adaptation of my Mom’s recipe. This sauce is one of my comfort foods. I smell it cooking and I'm transported to my childhood home. A thick sauce is great for spaghetti. For lasagna, thin the sauce with some water. While it does take a longer cooking time, it makes a big batch. And, the taste improves with time. So put some in the freezer in single-meal size containers for quick dinners on busy weeknights.
Finger-Food Version: Choose short pasta (e.g. penne) or cut long noodles into more easily-managed pieces.
Deconstructed Version: Serve plain noodles with the sauce on the side. Serve some familiar raw veggies and/or fruit with the meal.
2 TBSP olive oil
1 pound ground bison (or extra-lean beef)
1 onion, chopped
2 cloves garlic, minced
1 chili pepper (e.g. jalapeño)
3 cups chopped vegetables (e.g. green or red peppers, mushrooms)
1 can (796mL) diced tomatoes
1 can (156mL) tomato paste
1/3 cup red wine
1 tsp sugar
2 bay leaves
1 TBSP dried oregano
2 TBSP dried parsley
salt & pepper
In a Dutch oven or large pot with a heavy bottom, over low-medium heat, heat the oil. Add the chopped onion. Cook the onion, stirring, until translucent.
Add the minced garlic, chili pepper, and bison. Increase the heat to medium. Sauté until the bison is just turning brown, stirring frequently and breaking up any large pieces of meat.
Add the vegetables and sauté for 3 – 4 minutes, stirring.
Add both cans of tomatoes, wine, sugar, dried herbs, salt & pepper.
Cook the sauce, uncovered, for several hours, stirring occasionally. The longer you cook the sauce, the better the flavour.
Enjoy!
Check out more kid-friendly healthy recipes.
Last month I introduced the concept of nutrition game changers. Nutrition game changers are foods or simple habits that can make a big impact in your health. Some might use the term ‘nutrition hacks’. Today, I had planned to share with you a different habit. But I noticed that, with the nights cooling off again, I’ve been using this habit again. I do it a lot myself. And, it’s helped a number of clients too. I realized that this one simple habit can have a big impact on your health because it makes it easy to eat a lot of healthy foods that you might not otherwise eat. So, what’s this simple habit? Cook the night before.
It’s a nutrition game changer for two huge reasons:
I’ve heard it called the witching hour. You know, that window of time between finishing work, commuting through traffic, picking the kids up from daycare, and making (and eating) dinner. For many people, it’s the most stressful time of the day. No one I know has an hour (or more) to cook dinner. Most people have somewhere from 20 – 30 minutes. Our modern lives have squished this time so much that it’s no wonder that take-out, drive-throughs, and pre-prepared food sales are through the roof. They’re survival techniques. You always ask me for help to get from survival to thriving. Cooking the night before can be a huge help.
No, I’m not talking about spending hours in the kitchen in the middle of the night! I’m talking about multi-tasking. You are likely home for several hours in the evening, after dinner but before you go to bed. Use this time to cook.
There are lots of healthy foods that take almost no work, but they take a long time to cook. Take a few minutes for prep, get the food cooking, set a timer, and then set off with your other evening activities. I personally do the prep while I’m already in the kitchen cooking my dinner for this evening. I don’t have kids so that works. If doing anything else besides preparing tonight’s dinner will take you over the edge, then do the prep later.
When the food is cooked, simply allow them to cool at room temperature and then store them in the fridge. They’ll store for several days in the fridge. On the day that you want to eat them for dinner, simply re-heat them in the microwave or steam them. (Place at least 1 inch of water in the bottom of a double boiler. Bring to a boil over high heat. Place your food in a bowl inside the double boiler. Steam until heated).
Extra Tip: All of these foods make fantastic whole-meal salad ingredients. Cook extra the night before and enjoy them both (cold) as a whole meal salad for your lunch and warm as a part of dinner.
Looking for new recipe ideas? Find lots of great healthy recipes here.
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