Ugali na Maharage ya Nazi

Beans in Coconut Milk with Polenta

NUTRITIONAL NOTES

 

CORN: Corn is an incredibly versatile food with a unique source of health benefits.  Corn is a phytonutrient-rich food that provides us with.  Different varieties of corn highlight different combinations of antioxidant phytonutrients. Corn is also fiber-rich and supports the growth of friendly bacteria in your intestines, thereby decreasing your risk of colon cancer.    

BEANS: Beans are a wonder food - an excellent source of vitamin-rich, low-fat protein.  Beans help to lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity, relieve constipation, hypertension and type II diabetes, and lessen the risk of cancer.  

SWEET POTATOES: Orange fleshed sweet potatoes are unsurpassed sources of beta-carotene and have a superior ability to raise our Vitamin A levels in our blood.  Adding healthy fat when eating sweet potatoes actually increases your uptake of beta-carotene. Sweet potatoes have powerful anti-inflammatory effects while helping to control blood sugar levels.

 

COCONUT MILK: An excellent alternative to cows milk because it is easier to digest, coconut milk is high in nutrients such as Vitamin C and E to help strengthen the immune system and Vitamin B responsible for providing energy to cells.  It is rich in antioxidants to help prevent free radical damage. Coconut milk is rich in lauric acid, also abundant in mother’s milk, with has germ fighting, anti-fungal and anti-viral properties, helping to rid the body of viruses, bacteria and countless diseases.   

NUTRITIONAL NOTES

 

CORN: Corn is an incredibly versatile food with a unique source of health benefits.  Corn is a phytonutrient-rich food that provides us with.  Different varieties of corn highlight different combinations of antioxidant phytonutrients. Corn is also fiber-rich and supports the growth of friendly bacteria in your intestines, thereby decreasing your risk of colon cancer.    

BEANS: Beans are a wonder food - an excellent source of vitamin-rich, low-fat protein.  Beans help to lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity, relieve constipation, hypertension and type II diabetes, and lessen the risk of cancer.  

SWEET POTATOES: Orange fleshed sweet potatoes are unsurpassed sources of beta-carotene and have a superior ability to raise our Vitamin A levels in our blood.  Adding healthy fat when eating sweet potatoes actually increases your uptake of beta-carotene. Sweet potatoes have powerful anti-inflammatory effects while helping to control blood sugar levels.

 

COCONUT MILK: An excellent alternative to cows milk because it is easier to digest, coconut milk is high in nutrients such as Vitamin C and E to help strengthen the immune system and Vitamin B responsible for providing energy to cells.  It is rich in antioxidants to help prevent free radical damage. Coconut milk is rich in lauric acid, also abundant in mother’s milk, with has germ fighting, anti-fungal and anti-viral properties, helping to rid the body of viruses, bacteria and countless diseases.   

Gluten-Free, Vegetarian Option

Serves: 4-6

Ingredients:

Ugali (Polenta)

2 tbsp olive oil

1 large clove garlic, minced

5 cups chicken bone broth or vegetable stock

1 cup polenta

1 tsp salt

 

Maharage (Beans & Coconut Milk)

1 onion, finely chopped

2 garlic cloves, minced

1 tbsp fresh ginger, minced or grated

2 tbsp olive oil

1 tbsp ground coriander

1 tbsp ground fennel seeds

½ tbsp ground cumin

1 tsp ground turmeric

1 tbsp tapioca starch

1 cup chicken bone broth, or vegetable stock

1 can coconut milk

2 cans red kidney beans, drained and rinsed

2 small sweet potatoes, peeled and diced

2 cups leafy greens, such as spinach, kale or swiss chard, loosely chopped

1 tsp salt, or to taste

½ tsp pepper, or to taste

 

Directions:

  1. Start making the polenta by adding olive oil and garlic to a heated, heavy saucepan.  Sautee garlic for one minute.  Add broth and salt and bring to a boil.  Slowly add polenta, stirring constantly until mixture boils.  Turn heat down to simmer and cover.  Stir often with a whisk until the mixture is creamy and soft, about 25 minutes. 

  2. Meanwhile, for the beans, sauté onion, garlic and ginger in a large sauté pan with the olive oil.  Cook for 3-5 minutes, or until the onions turn translucent.  Add other spices, including coriander, fennel, cumin and turmeric.  Cook for another 3-5 minutes to release the oils and the air turns fragrant with spice. 

  3. Add tapioca starch to the onion mixture and stir until well mixed. 

  4. Add the bone broth and coconut milk.  Sir until well incorporated. 

  5. Add the beans and sweet potatoes to the broth mixture, turn the heat to low and simmer for 10-15 minutes, until the sweet potatoes become tender.  (careful not to overcook as the sweet potatoes with being to break down.)

  6. Turn off the heat and add the greens, stirring to incorporate into the bean mixture.  Allow to site for 2-3 minutes until the greens wilt.  Then serve on top of polenta, with a garnish of fresh avocados and crushed cashews ort peanuts. 

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amy@oregoncancerfoundation.org

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