Let's set our intentions
Taking the plunge into 2024
For 2024 let's keep the beans and continue eating a diverse amount of plants. I also want to talk beyond beans but that will be for a different day. The more research I do, the data point to an antiinflammatory diet. I love beans; is it me or are they more and more top of mind? From Dr. B the gut health MD to the brain docs it may be my algorithm but I am seeing many recommendations for beans and plants in our meals.
Additionally, if you are in the workforce, let's stop and take a peek. Do you feel aligned with your work? Does your career light you up? Are you inspired or are you inspiring others? I hope you said yes. If you did not, be aware that chronic stress can cause inflammation in our bodies. I know I did not realize what the daily stressors of my job did until I was well down the road in my health scares. It is never too late to add nutritious, delicious, satiating food into your diet.
Think about your body and how it feels. Listen. There are a number of websites where we can learn about the 4, 5 , 6 or even 12 pillars (yikes) for good health. From sleep to movement to reducing stress there are plenty of wonderful media options where we can learn. At the basic level, to ensure your body is running well, eating the rainbow will give you the energy you need throughout the day. It's all interconnected.
For me, enjoying social engagements over the holidays led to an imbalance with nutritious meals. More meals out, more revelry and desserts or cookies…I love the holidays but I think my body took a hit. It wasn’t awful but if I take a minute, I feel sluggish and ready to right the ship. You may feel the same. For the next month I am looking forward to fueling my body with what makes me feel best. Hello beans, rice, leafy greens, veggies, nuts, and seeds. Simple yet effective. Join me.
Recommended Recipe
Rancho Gordo’s New Years Day or any day Black Eyed Pea Stew (vegetarian version–no bacon) and I made a few changes. The original is here.
Ingredients
2 T olive oil
2 -3 stalks celery, chopped
2 carrots, peeled and chopped
2 small to medium white onions, chopped
3 garlic cloves, peeled and minced
1 pound uncooked Rancho Gordo Black Eyed Peas, cleaned and rinsed (I soaked them overnight)
1 bay leaf
Salt and freshly ground pepper
2 tablespoons tomato paste
½ cup whole canned tomatoes with some juice, roughly chopped (I used a 28 oz can of whole tomatoes because I like the minestrone taste)
Directions:
Add olive oil to a large stock pot or Dutch oven. Heat for 1 minute over medium heat. Add the celery, onion, carrot, and garlic and saute until soft, stirring occasionally, about 15 minutes. When the vegetables are soft, add the Black Eyed Peas and enough water to cover the peas by about an inch. Stir, add the bay leaf, and then raise the heat to high and bring the contents to a rapid boil. Keep boiling, partially covered, for 15 minutes. Add 1 tablespoon salt and adjust the water so that the peas are again covered by about an inch. I usually never add the salt until the end but I wanted to follow the recipe as best as I could so I added some salt (more like a teaspoon) at this point and it came out great. Reduce to a gentle simmer until the peas are soft, about 35 minutes.
Add the tomatoes and the tomato paste. (This is where I added the 28 oz whole can and juices. I roughly chopped them up with kitchen shears. It definitely adds a deeper tomato taste to the overall dish but that is what I wanted.) Stir and then gently heat through over medium heat, about 15 minutes. Add pepper to taste. Adjust seasonings and serve.
Notes:
This recipe states it makes 4-6 servings. I served 7 people and still had leftovers. I think my extra large can of whole tomatoes in their juices and soaking the beans overnight made for a larger pot of stew. I made it a day ahead. The next morning some of the soup stock was soaked up so I added another cup of water. I wanted a looser broth not a thick broth.
I served the stew with a big green salad with lemon and olive oil, baked ricotta with blackberries and red pepper chili oil, and cast iron skillet cornbread. Enjoy!
Contact
If you have any questions on setting your intentions for 2024 or 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.
Please share this newsletter with others if you find it may assist them in adding beans to their diet. Or click the heart, below left, so I know you were here. Thank you!
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.