Kale w/ Brown Rice

Ingredients

• 1½ cup Brown rice
• 2 cups Vegetable broth
• 1 Tbs Sofrito
• 1 Tbs Tomato paste
• 1 Garlic glove (chopped)
• 2 Tbs Olive oil
• 1 large Onion (chopped)

• 2 bunches of Kale (stems removed and kale chopped)
• Sea salt to taste
• 2 Tbs Apple cider vinegar
• ½ tsp smoked Paprika
• 1 Garlic glove (chopped)
• 1 tsp Onion powder
• 4 cups water

Directions

Cook onions with 1 Tbs olive oil until golden brown. Set aside

Heat oil in a pot. Add rice and garlic. Cook oil until slightly brown. Add vegetable broth, sofrito, and tomato paste. You may need to add additional water. Boil for 45 minutes or until soft. Remove from heat and add onions.

In a large pot heat water, sea salt and apple cider vinegar. When the water starts to boil, add kale, smoked paprika, garlic and onion powder. Cook until kale is soft. Serve with brown rice.

Some Health Benefits

Kale is good for blood, heart, bone, joint, eye, lung, respiratory, liver, immune system and overall cell health (it helps against cancer and inflammation). Its fiber content makes kale useful in digestive health and in balancing the body's weight.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Bean Burger

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This sandwich is very satisfying. Even a meat lover would have to agree!

Ingredients

Serving size: 9

• 3 cups of cooked Pink beans
• 1 large Onion(chopped)
• 1 Green pepper(chopped)
• 1/3 cup cooked Brown rice
• 1 tsp Garlic powder
• 1/2 tsp Chili powder
• 1/2 tsp Onion powder
• 1/2 tsp Cumin
• 1/2 tsp Cayenne pepper
• 1/2 Thyme
• 1/2 Basil
• 1 Flax seed egg
• Sea salt to taste
• 3 Tbs Wheat flour
• 4 Tbs of Olive oil( or any oil of your choice)
• 1 sliced Avocado
• Baby Spinach
• Vegan Mayonnaise
• Sliced Tomatoes
• Wheat Bread

Directions

In a large bowl add beans and mash together using the back of a fork. Add onion, green pepper, brown rice, ½ tsp garlic powder chili powder, cayenne pepper, thyme, basil, flax seed egg substitute and sea salt, Mix well. Pour wheat flour with 1/2 tsp garlic powder and 1/2 tsp onion powder onto a plate and mix. Heat pan with olive oil. Use an ice cream scooper into wheat flour mixer and coat completely. Once coated, shape bean mix into the shape of a pattie and add to olive oil. Be careful while handling pattie - it will be very soft. Cook pattie for 3 minutes on both side or until golden brown. Drain on a paper towel and assemble sandwich with wheat bread, sliced tomatoes, baby spinach, avocado and vegan mayonnaise.

Some Health Benefits

Beans support blood, heart and cell health. They are a source of protein and fiber. It is useful in weight loss. 

Avocados also help balance the body's weight. They support blood, brain, heart, liver, kidney, skin, hair and immune system health. They boost good cholesterol and helps repair swollen and damaged cells. Avocados are known to help correct premenstrual syndrome and some other hormonal imbalances.

Spinach is good for eye, blood, heart, brain, bone and cell health. It helps repair damaged cells, It also helps in digestion and counters constipation.

Tomatoes nourish the skin and support eye, heart, blood and kidney health.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS