Naturally Made… Swiss Chard, Cannellini beans and Goat Cheese

Growing up in Southern California, it is almost a given, beans are going to be a major part of your diet.  I loved eating beans as a kid, especially refried beans! Refried bean and cheese burritos’ were my favorite, especially with the red sauce on top! Yum! I grew up a vegetarian and did not eat meat until I was about 12.  Since beans are packed with protein and iron, my mom said she fed them to me a lot as a baby, which is what I can attribute my love for them, and Mexican food.

Well, then I grew up.  I learned “refried beans” were not the healthiest choice due to the lard, but beans themselves were a great choice!  When I was 20, I studied abroad in Italy.  I ate Italian food EVERY DAY! My palate grew to know a new love, Italian food, which does not just mean pasta! Each region of Italy has their own specialties. Tuscany, which is where my heart is, is known for being “bean eaters” or “mangia fagioli!”  This dish, takes me back to Tuscany!  It is full of flavor, packed with nutrition, and can eaten as a vegetarian entrée or side dish!

As you already know, I am all about greens!  I eat them daily, mostly in my green smoothies, but they are fabulous in a variety of dishes!  Swiss chard, like spinach and Kale, is the store-house of many phytonutrients that have health and disease prevention properties. Chard is full of Vitamins and minerals, such as C, K, and A.  It is packed with Vitamin K which plays a key role in the prevention and treatment of Alzheimers disease by limiting neuronal damage in the brain! How cool is that?  I truly believe food is medicine. Many of these horrific diseases, can be prevented by eating a nutritious diet, eating clean and healing foods, like swiss Chard.

Naturally Made… Swiss Chard, Cannellini Beans, and Goat Cheese

Ingredients (serves 4)

• 1-2 Tbs Coconut Oil
• 2 garlic cloves (minced)
• 1 pinch of red pepper flakes
• 1 Bunch of Organic Swiss Chard
• 1 15.5 oz can of Organic Cannellini Beans or Great Northern Beans
• salt and pepper to taste
• Fresh lime juice (1/4 of the lime or 1 Tbs)
• 4 Tbs Goat Cheese
• 1 Roma tomato chopped  (I didn’t use on this batch since they were still out of season, but it is a great addition)

Remove the stems of the Swiss Chard leaves.

 

Lay the leaves on top of each other and roll into a “tube.” Cut into thin strips.

Heat a large oven proof skillet. Add the coconut oil, and once it is heated add the garlic and red pepper flakes. Sauté for 2 min.

 

Add the swiss chard. Cover and cook for about 4 min.

While the chard is cooking, rinse beans.

 

Uncover and mix in  the beans, lime juice, and tomato (if you want to use it). Cover and continue cooking 4 more minutes until Chard is wilted.

 

Top with goat cheese and place in a preheated oven at 350 degrees for about 15 minutes.

 

 

 

Enjoy!  Let me know what you think… I love feedback! 🙂 My little Italiano bambini (Rocco Gianni and Maximus Matteo) LOVE this recipe! Mangia Fagioli!!

 

Related articles

• Spring Among “The Greens” (tangledpasta.net)
• White Bean Soup with Red Chard (williams-sonoma.com)
• 5 Vegetables You Need to Try (chrisheskettfitness.wordpress.com)

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