Eat BeansWritten by Adriane Berg
Would you Pay $11.00 and Eat Beans to Live to 100?
Of course you would. Years ago I had the pleasure of meeting Dan Buettner founder of Blue Zones, the movement that studies long lived societies to see why they have such a long age span. Check out his books and TED talk at www.BlueZones.com.
You know by now that our Generation Bold philosophy is to do what’s practical to live as long and healthy as possible-we like that line in ‘Lion King’-“There is more to be done that can ever be done, more to be seen than can ever be seen.” But at least we can live long enough to try.
Here are three things you can do today to be healthier-and if it’s all a bunch of you-know-what, don’t worry, be happy. It’s fun stuff:
#1. Walk every day. Use Meet Up to get in a group. Or in NJ join my group Freewalkers-www.freewalkers.com.
#2. Drink the right wine-Blue Zone champs the Sardinians drink high anti oxidant red wine-3 ounces 3 times a day. It’s cheap wine, about $11.00, sold under these varietals: Grenache Noir, Garnacha Tinta, Garnatxa, Lladoner, Tinto Aragones, Cannonau, Alicante, Granaccia, Tocai Rosso. Check out online stores at: http://www.wine-searcher.com/grape-202-grenache-garnacha. Tea totalers can buy vinegar made of the same grapes from Amazon.
3. Eat beans- a cup a day. Or make soup eaten regularly in Sardinia. Here’s the Melis recipe from the Today show blog. Yum.
Just a minute-I have only supervised visitation rights with my stove. I am a terrible cook. Actually I never cook. I can make this-so no excuses.
Melis Family Minestrone
- 1/2 cup dried peeled fava beans
- ½ cup dried cranberry beans
- 1⁄3 cup dried chickpeas
- 7 tablespoons extra-virgin olive oil
- 1 medium yellow or white onion, chopped (about 1 cup)
- 2 medium carrots, peeled and chopped (about 2⁄3 cup)
- 2 medium celery stalks, chopped (about ½ cup)
- 2 teaspoons minced garlic
- 1 (28-ounce) can crushed tomatoes (about 3½ cups)
- 3 medium yellow potatoes, peeled and diced (about 1½ cups)
- 1½ cups chopped fennel
- ¼ cup loosely packed fresh Italian flat-leaf parsley leaves, chopped
- 2 tablespoons chopped fresh basil leaves
- 2⁄3 cup of Sardinian fregula, Israeli couscous, or acini di pepe pasta
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- ¼ cup finely grated pecorino Romano (about 2 ounces)
1. Soak the fava beans, cranberry beans, and chickpeas in a large bowl of water for at least 8 hours or up to 16 hours (that is, overnight). Drain in a colander set in the sink. Rinse well.
2. Warm 3 tablespoons of the olive oil in a large soup pot or Dutch oven set over medium-high heat. Add the onion, carrots, and celery; cook, stirring often, until soft but not browned, about 5 minutes. Add the garlic and cook until fragrant, about 20 seconds.
3. Stir in the tomatoes, potatoes, fennel, parsley, and basil, as well as the drained beans and chickpeas. Add enough water (6 to 8 cups) so that everything is submerged by 1 inch.
4. Raise the heat to high and bring to a full boil. Reduce the heat to low and simmer slowly, uncovered, until the beans are tender, adding more water as necessary if the mixture gets too thick, about 1½ hours.
5. Stir in the pasta, salt, and pepper. Add up to 2 cups water if the soup seems too dry. Continue simmering, uncovered, until the pasta is tender, about 10 minutes.
6. Pour 1 tablespoon of olive oil into each of four serving bowls. Divide the soup among them and top each with 1 tablespoon of the grated cheese.
Tip: You can vary the beans in the minestrone: pinto beans make a good substitute for cranberry beans; great northern or cannellini beans, for the favas.
Tip: Use the stalks and fronds that come off a fennel bulb for the most intense flavor. No feathery fronds on the bulb? Add a teaspoon of fennel seeds to the aromatic vegetables you sauté to begin the dish.
Tip: Add other fresh vegetables from the garden or market, such as zucchini, cabbage, green beans, and cauliflower or broccoli florets.
Tip: Want a stronger tomato taste? Stir in a tablespoon or two of tomato paste. You get the idea!
Leave a comment
Make sure you enter the (*) required information where indicated. HTML code is not allowed.