Freedom!
And roasted veg, white beans and egg
Independence Day. It has significance for many with multiple meanings. Last year as I explained, for me, it was a new beginning. And this year I feel similarly.
I never really celebrated the 4th of July until I met my husband to be and his family. Boy did they show me what it meant to celebrate our freedom on Independence Day. It’s a week filled with jubilation. My in-laws created the most wonderful day for many friends and relatives each 4th of July in Bristol, RI. It was legendary, as was my father-in-laws original recipe pizzas, and their warm-spirited hospitality, which they shared with whomever arrived at their door. They are no longer with us and those days are now wonderful memories that I carry wherever I go. Whatever your traditions are I hope you enjoy your celebrations and remember for blood sugar balance, and for hormonal freedom, Start with Beans!
Recommended Recipe
Roasted broccoli, beets, and cannellini beans topped with the perfect soft boiled egg
The tender broccoli I bought at the farmers market last week was the star of this meal. I cannot tell you how delicious it was roasted, just out of the oven, later when I ate it again at room temp and again when I grabbed a floret from the fridge. It was simple to roast to perfection and that is why I have to give a shout out to our local farmers at the Aquidneck Growers Market in RI, which is part of Aquidneck Community Table whose mission is to grow a healthy local food system, accessible to all on our island. They can take any vegetable that you have had throughout your life and make you feel like it is the first time discovering it. My beets and broccoli this week specifically came from the Roots family farm in Tiverton. The broccoli was not in a tight head with one large stem, or smaller like broccolini, it was multiple stemmed but big pieces. There may be a name for this varietal but I do not know it.
Ingredients
Makes enough for 4 servings or 2 with leftovers.
2 medium size beets (I had 3 but kept one big to roast in foil)
1 bunch of broccoli, keep the leaves as you will be using them, too (see the video below)
1 15 oz can of cannellini beans
4 soft boiled eggs
roasted pepitas for topping
salt and pep
olive oil
Preheat the oven to 400 degrees Fahrenheit
Slice each broccoli floret in half all the way down the individual stem and then cut the stems horizontally to roast as well.
For the beets cut them as if roasting red potatoes-1/2 inch to 1 inch pieces because they shrink.
Put them both on parchment paper, olive oil, salt and pepper and in the oven. Cook for 10 minutes. Take both trays out and flip the beets and the broccoli over. At this time add the broccoli leaves if you are opting to roast them. You should, they taste better than a potato chip when they are finished! See the video for a visual.
The broccoli should be done after 10 more minutes. I like it so it is brownish green after roasting.
The beets will most likely take 15 minutes after you have flipped them. Take a fork and if you can easily stab the piece of beet it is finished. If not, return to the oven 5 minutes at a time.
While the veggies are roasting set up your ice bath and get your water boiling for the soft boiled eggs. If you are unsure of making the eggs, I love Jeanine’s (from Love and Lemon’s) post on how to make a great soft-boiled egg. I time them for 6 min 30 seconds.
Heat up the cannellini beans in a sauce pan with a little salt and pepper. You can opt to add some garlic powder. If the beans start to stick to the pan add a little water to loosen them up.
Once the eggs are finished, the beans are warmed up, and your roasting veggies are ready you will make a delicious breakfast or meal for any time of day. Yum! Let me know how you liked the broccoli leaves if you roast them. It is worth it.
Contact
If you have any questions on integrating beans consistently for gut health now and into the near future, please email me at Denisemancieri1@gmail.com. Feel free to comment below if there are topics you would like to see.
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Note: I am not a doctor. I am a teacher and an educator with an earned doctorate in educational leadership. I enjoy research and I can distill large amounts of information into easily understood and digestible pieces allowing people to understand what is happening to their body and possible steps to reverse it with food as medicine. I have healed my own GI issues through choices with food. I followed Karen Hurd’s bean protocol diet, I meditated and still do and I healed. I feel compelled to be in service and educate others as the more people eating beans, alongside a healthy diet and sharing their stories the more people will live a healthier existence. Joy, peace and freedom abound. Please see your doctor and discuss nutritional options before you change any course of action with your health.