The healing power of food is the focus of this week's show. Our special guest is Parsons College 2012 Wall of Honor Inductee, Meredith McCarty. The live show orginates from the Hy-Vee Club Room/Kitchen Lab at 7:00 pm.
Meredith has been teaching for over 30 years about the amazing power food has to heal our bodies and minds. We'll discuss her own personal journey, including her studies with the most famous exponents of macrobiotics, and delve into the dynamics of a vegan lifestyle. Of course, Meredith will cook up something special, an heirloom bean and vegetable soup.
Meredith is the author of three books, including the award-winning Sweet and Natural-More than 120 Sugar-Free and Dairy-Free Desserts. She is a former associate editor of East West/Natural Health magazine, and has worked in educational programs with Drs. Benjamin Spock, Dean Ornish, John McDougall, and Neal Barnard.
Join Kathy DuBois, Meredith and me at Hy-Vee or catch the stream at www.kruufm.com. Reminder-if you miss the Wednesday broadcast you can listen on Friday at 7:00 am.
For more information on Meredith McCarty check out her website-www.healingcuisine.com. Click on "Read more" for this week's featured recipe.
Heirloom Bean & Vegetable Soup
Makes 6 to 8 servings or 8 to 10 cups
Heirloom beans are native, non-‐hybridized beans with names like Anasazi, Scarlet Runner, Red Calypso, Steuben Yellow Eyes, Rattlesnake, Christmas or Chestnut Limas, Gigandes, and Swedish Brown Beans. Anasazi beans, also called Painted Desert Beans, have been cultivated in America since 1100 A.D. The name means “ancient ones” or “predecessor” in the Navajo language. Find heirloom beans in specialty food stores and some natural food stores. Or order from the fun website www.RanchoGordo.com. Their very unique beans come from small family farms in both central CA and Mexico and are grown without the use of chemicals. You’ll see this recipe in the founder, Steve Sando’s, book (2011) The Rancho Gordo Heirloom Bean Growers Guide, Steve Sando’s 50 Favorite Varieties.
Like other plant foods, beans contain fiber and phytochemicals. Especially high in calcium, iron, and magnesium, beans can replace meat, poultry, eggs, and other animal protein foods. The USDA recommends we eat at least four servings of beans per week, up from the less than one cup the average American consumes.
1 cup heirloom beans
7 cups or more water (4 cups to soak, 3 cups or more to cook)
1 bay leaf
3-‐inch piece kombu sea vegetable
1 tablespoon olive-‐canola oil blend (Spectrum Naturals)
1 onion or leek, white part
4 cloves garlic, minced, pressed or sliced
4 shiitake mushrooms, or others such as oyster or chanterelle, stems discarded
1/2 teaspoon sea salt (a best brand is Celtic Sea Salt, celticseasalt.com)
1 rib celery
1 red potato (or parsnip, rutabaga or turnip), diced
2 cups winter squash (8 ounces butternut squash), peeled and diced Water
1/2 cup or 3/4 ounce fresh basil, chopped
1 teaspoon fresh rosemary, minced Freshly-‐ground pepper
1/3 cup white miso or part light barley miso; or gluten-‐free chickpea miso (best organic brands include Miso Master from American Miso Co. and South River Farm Miso)
8 ounces arugula or parsley, chopped; or cooked hardy greens such as kale or collards (1/2 pound dino kale yields 3 ½ to 4 cups cooked)
1. Sort through beans by spreading them on a white plate in batches. Rinse, drain and transfer to pressure cooker or pot. Bring to boil, turn heat off, and allow to soak for 8 hours. (Or, if you are especially sensitive to the starch in beans, repeat this process: drain beans and soak in fresh water for another 8 hours, for until bubbles form, up to 24 hours.) Drain beans.
2. Bring beans and fresh water to boil in a pressure cooker or 2-‐quart pot. Slow boil uncovered for 5 minutes, then add bay leaf and sea vegetable. Cover and cook by either method: 20 to 60 minutes in pressure cooker (20 minutes for Anasazi beans, 30 minutes for Christmas limas and tepary beans, 60 minutes for garbanzo beans/chickpeas); 45 minutes for Anasazi beans, 2 hours for Christmas limas, to 3 hours for chickpeas in a pot, adding more water as necessary. Makes 2 1/2 cups Anasazi and Christmas lima beans with 1 ½ to 2 cups broth.
3. Cut vegetables to size of beans. Heat oil in a 3-‐quart pot. Add onion, garlic, mushrooms and salt and sauté briefly. Add carrot, celery, potato, squash and water to barely cover, about 3 cups. Bring to boil then turn heat to medium to cook until tender, about 10 minutes. Add tomato, seasonings, beans with the broth, and cook 5 minutes more. Dissolve miso in a little of the hot soup broth and add to pot. Stir in greens, gradually to amount desired, and heat to serve.