Southwestern Black Bean and Sweet Potato Soup

Southwestern Black Bean and Sweet Potato Soup

150 px

(Photo credit: Wikipedia)

Anthocyanins are plant pigments widespread in nature. They play relevant roles in plant propagation and ecophysiology and plant defense mechanisms and are responsible for the color of fruits and vegetables (Journal of Agricultural and Food Chemistry).

Being the antioxidant chemical that it is, anthocyanins help to fight free radicals in the body, and is an anti-inflammatory, anti-viral, and anti-cancer plant-based compound.

Medical research with anthocyanins, have found that the compound may protect against obesity. Medical study’s have noted that mice fed an anthocyanin-enriched high-fat diet for eight weeks gained less weight than mice fed a high-fat diet without anthocyanins.

The reason for less weight gain in the mice fed a diet high in foods containing anthocyanins, is the fiber content as well. When eating foods high in fiber, the food eaten benefits the body more in respects to nutrition, rather then turning it to fat storage in the body.

Fruits and vegetables are not the only food source containing anthocyanins, as legumes or beans also contain this natural plant compound, and are also high in fiber (Read More Here About Legumes: The Health Benefits Of Beans).

Enough of the science lesson, now for our featured recipe: Southwestern Black Bean and Sweet Potato Soup, and here is what you will need.

3 tablespoons olive oil

1 yellow onion, diced fine

2 large cloves garlic, minced

1 medium sweet potato, peeled and diced

1 tablespoon chili powder

1/2 teaspoon Himalayan salt

2 – 15 ounce cans black beans, rinsed and drained

4 cups chicken stock

Radishes, avocado, and cilantro for garnishing (optional)

cooking onions and sweet potatoes in a sauce panIn large saucepan, heat oil over medium heat, and cook onion, garlic, salt, chili pepper, and sweet potatoes, stirring occasionally, for 4 minutes or until mixture smells fragrant.  

bring soup to a boilAdd chicken stock, and bring to boil. Reduce to a simmer, and cook another 15 minutes or until sweet potatoes are tender.

mixing ingredients with chicken broth in a large sauce potNext add the black beans, and stir in, cooking another 5 minutes.

Southwestern Black Bean and Sweet Potato Soup

Unexpected Chedder CheeseLadle into soup bowls and top with radish slices, diced avocado, fresh cilantro, and shredded cheese.

We used a cheese exclusive to Trader Joe’s. One day they were giving out cheese and wine samples. The cheese sample include the “Unexpected.” You red right, the Unexpected.

The store clerk explained to me, that the cheese manufactures made a mistake in processing this cheese.

But Joe said keep making it, and we will purchase it, and so it is. The cheese taste great. As the package describes, it is a Cheddar with hints of Parmesan.

What Others Are Reading:

Apple-Berry Topped Sourdough French Toast

Apple-Berry Topped Sourdough French Toast

Fresh organic foods are a great way to start your day. GMO foods compared to organic  foods has a lot of conversation. It is true the vitamins maybe the same, but the phytonutrients  are not. Phytonutrients are produced in the vegetable or fruit to combat insects and infections, the more phytonutrients the better.

Plant foods contain thousands of natural chemicals. As we noted they are called phytonutrients or phytochemicals.”Phyto” refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats.

But genetically modified plants have been compromised. How? With glyphosate engineered into the seed, the plant has no reason to fight of infections, and insects. In turn, the plant becomes lazy so to speak, and the phytonutrient production in the plant is much less, meaning less nutrients.

There are more than 25,000 phytonutrients found in plant foods. When you eat or drink phytonutrients, they help prevent disease and keep your body working properly.

Some of the important ones include:

These nutrients act as antioxidants in your body, meaning they tackle harmful free radicals that damage tissues throughout your body. GMO foods compare to non gmo have much less antioxidant abilities.

It only makes since to eat all natural non gmo foods, that have been seeded, grown and harvested organically. To learn more about glyphosate link here to read, What Do You Believe About Glyphosate.

Now for our featured recipe: Apple-Berry Topped Sourdough French Toast.

2 apples, color is your choice

1/2 cup blueberries

2 large eggs

2 large or 4 small slices Sourdough bread

1/4 cup coconut milk

8 ounce coconut water

1 teaspoon tapioca-root

1-2 teaspoons coconut sugar

pecan pieces

large shredded dried coconut pieces

Ingredients above make for 2 servings

straining apple juice pureeCore one apple, leaving skin on and add slices to a Nutri-Bullet, food processor, or blender. Add the coconut water and processes.

Next, over a medium sauce pot strain the pureed apple. Once the juice has drained, save the puree in a glass bowl. Add some lemon juice, and coconut sugar, and you have fresh homemade applesauce. Save in the refrigerator and eat within 3 days.

With the other apple, leaving skin, core, remove seeds, and slice thick pieces into thin slices.

Add apple slices to the sauce pot. Bring apple slices to a soft boil. Next, add tapioca-root to a little water, and stir into sauce pot. Continue stirring until juice thinks some. Do not over boil the tapioca, as it can loss its thickening ability.

Next add coconut sugar and stir in until well combined. Remove from heat and set aside.

eggs and coconut milkBreak eggs into a dish and add coconut milk, and mix together.

cooking sourdough french toastHeat a large ceramic coated skillet over medium heat. Add 1 to 2 teaspoons of grass fed butter, and melt. Coat both sides of sourdough slices and add to pan. Cook both sides until golden brown, but not burnt.

Apple-Berry Topped Sourdough French Toast

On individual plates, add 2 slices of cooked bread, and spoon on cooked apples with syrup. Top with 1/4 cup blueberries, pecan pieces, and shredded coconut. Enjoy the start of your day with this all organic breakfast.

What Others Are Reading:

Baked Garlic and Broccoli

Baked Garlic and Broccoli

Broccoli is a cruciferous vegetable, capable of irradiating cells from your body that would otherwise become cancerous. It is a vegetable among others in its class that stimulates the lymphatic system to detox your body as well.

As for garlic, it’s your digestive aid, antibacterial, and anti-inflammation friend. If you don’t like garlic, maybe you should get to know it better, because it fights off cancer as well.

Let’s get started with our featured recipe: Baked Garlic and Broccoli. It’s a very simple and tasty recipe, as well as a nice way to enjoy broccoli with the pure flavor of fresh garlic.

Here are the few ingredients you will need.

Ingredients for - Baked Garlic Broccoli1 cup broccoli florets

6-8 garlic cloves

2 tbsp. olive oil

Salt and pepper to taste

This recipe makes two (2) servings. Double it to serve four (4) servings or triple it to serve six (6).

Tenderizing the Broccoli Marinate the broccoli florets for 30 minutes with the olive oil and salt, so that they become tender.

Garlic and Broccoli on a baking sheetPreheat the oven to 350 F for 5 minutes. Spread out evenly the broccoli florets and garlic cloves onto a baking sheet.

Place the baking sheet in the oven, and bake for 10 minutes. Toss the broccoli and garlic, then continue to bake for for another 10-15 minutes or until broccoli browned a little but not burnt.

Baked Garlic and BroccoliRemove from oven and let cool about 3 to 5 minutes. Place into a serving bowl, and make it a side with your favorite meat dish.

If you wish you can add other vegetables to the baking sheet, like carrots or zucchini. Enjoy!

What Others Are Reading:

Growing Your Own Health Promoting Herbs

Growing Your Own Health Promoting Herbs

Growing Your Own Health Promoting Herbs

The more natural your food that you eat the better it is for your health. When you cook your meal using prepackaged box or canned foods, there is really no nutritional value. Also considering the food has been processed, and doing so leaves little to none of the original nutrients.

Whole fresh food on the hand, prepared by nature to meet your body’s nutritional needs, is a lot better choice. You receive more vitamins, minerals, and phytonutrients for optimum, if not better health, including better energy levels, weight management, and disease prevention, like heart disease, diabetes, and cancer.

Plant foods are the best sources of vital nutrition, and the more you eat the higher your chances of ageing gracefully, as they say.

Herbs are part of the plant food choices. They can provide a number of health benefits, as they are used for medicinal purposes, while adding natural flavors to a variety of prepared dishes, including desserts for those with a sweet tooth.

Grow your own ptted herbs and plants on your balcony or patioIf you love gardening, and if you don’t have a plot of land, maybe you like having potted plants on your patio or balcony, or even a sunny window that can accommodate potted plants, then you could possibly grow your own.

Just think of the Italian dishes you can make with the fresh sage, rosemary, and thyme you would be harvesting from your garden or potted herbs.

Or the peppermint tea you can make for when you have an up-set stomach or the basil to add to your pitcher of watermelon juice or sliced tomatoes.

Herbs are really easy to grow and as we mentioned are dense in nutrients. More commonly grown herbs include basil, sage, thyme, mint, and rosemary. But let’s talk about some other herbs that you might already have in the garden, or buy as a tea when you’re not feeling well.

Healthy Herbs You Can Grow In Your Garden

Echinacea

echinacea flowersEchinacea also referred to as a “Purple Coneflower,” grows from 1-2 feet tall. It was used in ancient cultures as a way of reducing the symptoms of viral infections due to a cold or the flu, and other infectious illness.

It is also available at your local co-op or Whole Foods Market as a tea, supplement form or as a tincture. If you have this herb or flower in your garden, you can make a tea with the plant parts whenever you feel a cold coming on.

 Echinacea contains antioxidants called phenols which help to regulate certain enzymes and human cell receptors in the human body. The herb also has alkylamides, and this compound directly affects the immune system when confronted with invading infectious bacteria.

Cilantro

Cilantro has become a popular herb to grow in home gardens. The herb is also commonly recognized as leaf-coriander in Asia and quite similar to dill in culinary terms, as the leaves and seeds are used in many culinary dishes, such as in the Mediterranean and Latin American countries.

cilantro The herb bolsters many plant derived chemical compounds that are used as disease preventing and health-promoting properties. It also contains minerals such as potassium, calcium, manganese, iron, and magnesium.

Potassium is an important for cell and body fluids that help control the heart rate and blood pressure. Iron is needed for red blood cell production, and manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

The American diet lacks the very essential mineral magnesium that has many uses in the body, from sleeping well, digestion, elimination, muscle and bone health just to mention a few.

It is also rich vitamins, which include folate, riboflavin, niacin, vitamin-A, and vitamin-C, which are essential for optimum health.

Chamomile

This plant has white daisy-like flowers and is best grown near the house where you have ready access to it. The flowers are used for their health benefits including the management of colic, indigestion, skin irritations, inflammation, and anxiety.

It can be infused as tea using the plants leaves, stems, and roots or worked into a salve that can be directly applied to the skin to relieve irritations, as the plant has natural anti-inflammatory and anti-septic properties, and helps in clearing up skin irritations like eczema, acne, and allergies.

In medical studies chamomile tea was noted to raise urine levels of glycine, a compound that calms muscle spasm.

What a great plant to have around after working in the garden all afternoon. Make a tea in the evening and your muscles are relaxed.

Feverfew

This plant is best grown in flower gardens because they produce nice yellow daisy-like flowers with yellow-green leaves that resemble those of chamomile, for which it sometimes is confused. The herb plant is also known as Midsummer Daisy, and Wild Chamomile.

FeverfewBoth the leaves and flowers of this plant or herb can be brewed into a tea or chewed directly for the relief of various kinds of uncomfortable symptoms, like:

  • Headaches or migraines,
  • Pain due to arthritis
  • Asthma
  • Constipation
  • Dermatitis
  • Earache
  • Fever
  • Inflammatory conditions
  • Insect bites
  • Menstrual disorders
  • Psoriasis
  • Muscle spasms

It can also be made into a salve so that it can be directly applied to skin irritations.

Lavender

This plant or herb produces lovely purple flowers, you may have seen it, and referred to as French Lavender.

Lavender is used as an essential oil for aromatherapy. The aroma or the smell of lavender is relaxing and calming to the mind and body.

It is also used as a natural pain reliever, and it can be prepared as a tea, or directly applied as a salve to bruises and cuts on the skin, to help relieve pain and inflammation of these affected areas, and also works as a natural antiseptic when applied to affected areas of the skin.

An Herb Garden Year After Year

There are several benefits to having these herbs as well as others we did not refer too. Those that produce flowers are a beautiful display for the garden.  Many are perennials, meaning they come back year after year to give you the health benefits you need.

Others are annuals, like basil and the cilantro we mentioned. They can be reseeded by allowing the plant to go to seed. Just remove the flowers after the petals have faded, alone the seeds to dry and put them into a labeled envelope culinary and medicinal herbs prepared for dryingand date it.

The following season you will have new seeds to start your annul herb garden to once again reap its health benefits and culinary flavors.

You know the best part of growing your own herbs, is you can pick them fresh as you need them, and you are assured they are grown in organic soil without the use of pesticides.

An added benefit to using culinary herbs from your garden is you can feel doubly joyful, for not only preparing your own whole food fresh meal, but you also grew the herbs in your garden.

 

What Others Are Reading:

Garden Fresh Tomatoes and Salsa

Garedn Fresh Tomatoes and Salsa

Fresh produce from the garden. Are you thinking what I’m thinking? SALSA!!

But first a little tomato trivia:

The U.S. Congress passed the Tariff Act of 1883 which levied a ten percent duty on imported vegetables to protect American growers from foreign competition. This same year they declared the tomato a vegetable, so it could be included in the tariff, and from that time on the fruit was converted to a vegetable.

Tomato At Its Best, When Cooked

Tomatoes are at their peak, and now is the time to roast or cook and can them. Roasting or cooking tomatoes make them better for you, as the lycopene is higher after being cooked. Lycopene is an antioxidant that is great for keeping the heart healthy and on beat. Harvard Medical School says that one slice of raw tomato contains approximately 515 micrograms of lycopene, while 2 tablespoons of tomato paste contains 13,800 micrograms of lycopene.

Here are some info-graphics that the Health News Library has post about tomatoes over the past year (2013-14).

Preventing skin damage with tomatoes

tomatoes and cancer

With the harvest of our latest tomatoes, we remembered a recipe we have for Fresh Mexican Salsa in the form of a video. After viewing the video check out this link for more information on the benefits of tomatoes: Protecting Your Skin From the Sun.

Enjoy the video and we hope you prepare Fresh Mexican Salsa with your garden fresh tomatoes.

What Others are Saying About Tomatoes:

10 Best Spices And Their Health Benefits

10 Best Spices And Their Health Benefits

10 of the most common spices used to cook with. They have benefits for two reasons, adding flavor to your recipes, and better health.

Chili Peppers

Benefits: Antioxidant, anti-irritant properties, cold remedy, helps with weight loss, hearth health, digestion, balances LDL cholesterol and triglycerides.
(Source: webmd.com)

Turmeric

Antioxidant loaded with nutrients: Protein, Dietary Fiber, Niacin, Vitamins C, E and K, Sodium Potassium, Calcium, Copper, Iron, Magnesium and Zinc.
Benefits: Cancer Prevention, Arthritis Reliever, Diabetes Control, Heals Wounds, Alzheimers Prevention, Improves Digestion, Natural Liver Detoxifier, Weight Management, Reduces Cholesterol, Boosts Immune System.
(Source: cnn.com)

Garlic

Benefits: Atherosclerosis, High Cholesterol, Heart Disease, and Hypertension.
(Source: WebMD)
Oregano

Benefits: Antioxidants for Immune System Support, Antifungal, Antibacterial, Anti-inflammatory Properties, Cancer-Fighting Effects And Upper Respiratory Infections.
(Source: Mercola.com)

Basil

Also Known As Saint Joseph’s Wort, This Spice Is Rich In Antioxidants, Vitamins A, K, C, Magnesium, Iron, Potassium, and Calcium.
Benefits: Reduces Inflammation and Swelling And Anti-Aging Properties.
(Source: Medical News Today)

Thyme

A Wonderful Herb With Culinary, Medicinal and Ornamental Uses.
Benefits: Acne, High Blood Pressure, Protection From Foodborne Bacterial Infections, Colon Cancer, Breast Cancer and Yeast Infections.
(Source: Medical News Today)

Rosemary

Great Source of Antioxidants and Anti-Inflammatory Elements.
Benefits: Improves Digestion, Engances Memory and Concentration, Neurological Protection, Prevents Brain Aging and Helps In Cancer Treatment.
(Source: Medical News Today)

Parsley

Nutrients: Vitamins K, C, A, Folate, Fiber, Iron, Anti-Oxidant Nutrients,
Benefits: Heart Health, Protection From Rheumatoid Arthritis.
(Source: WHFoods.org)

Ginger

Used In Antacid, Laxative and Anti-Gas Medications
Benefits: Muscle Pain From Exercise, Chemotherapy Nausea, Ovarian Cancer, Asthma, High Blood Pressure, Painful Menstruation and Migraines.
(Source: Medical News Today)

Clove

Benefits And Uses: Diarrhea, Upset Stomach, Expectorant, Hernia, Bad Breath, Intestinal Gas, Nausea, Vomiting, Tooth Ache Pain, Topical Remedy for Pain, Mouth and Throat Inflammation.
(Source: WebMD)

 

What Others are saying About Herbs and Spices:

Ricotta Stuffed Mini Sweet Peppers with Cilantro Pesto Sauce

Ricatto Stuffed Sweet Mini Peppers

Sweet peppers are packed full of vitamins including A, C and K, all which help prevent cell damage, cancer and age related diseases.

Vitamin C is a antioxidant that prevents inflammation in the respiratory system, which could help in decreasing chances of asthma and bronchitis.

Red peppers have more nutrients than green peppers, such as lycopene that helps to protect the heart from disease and fights off cancer.

The chemical compounds found in cilantro help bind toxic metals and loosen them from bodily tissue. May be able to help prevent cardiovascular damage and improve sleep.

Garlic is great to prevent some cancers when eaten regularly and extra virgin olive oil is an excellent source of omega-3 fatty acids which protect the heart.

Pecans are a good source of the B-complex vitamins including riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins work together as co-factors for the enzyme metabolism inside the human body.

Such a simple snack or appetizer packed full of nutrients to keep you healthy.

Please enjoy the video and thanks for viewing ” Splendid Recipes and More”.

Don’t forget to check out and view the Health News Library with posted articles about how food correlates to a healthy you.

Enhanced by Zemanta