Long Beans and Beef

Long Beans and BeefFor those not familiar with Chinese Long Beans, they are a legume cultivated to be eaten as green pods. Also known as the yard long bean the pods are actually only about half a yard long. This plant is of a different genus than the common bean as it is actually a vigorous climbing annual vine. The plant is subtropical/tropical and most widely grown in the warmer parts of South Asia, Southeast Asia, and southern China and has uses very similar to that of the green bean. They are a good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source for vitamin C, folate, magnesium, and manganese.

Ingredients:

1 lb. ground meat (beef, chicken or turkey)
1 lb. chinese long beans (or regular fresh green beans)
1 cup ketchup
Rice to serve with

Instructions:

In a wok or large sauté pan, brown the ground meat, draining off the majority of any excess fat. Slice the beans into 1 ½ inch sections and add to the meat. Toss to coat the beans in the drippings from the meat. Once beans are cooked through (5 to 10 minutes), add the ketchup, tossing to coat the meat and beans. Lower the temperature and allow the mixture to reduce, an additional 10 minutes or so. Serve hot over rice.

Classic Minestrone

minestrone 1

Ingredients:

¼ cup and 2 tablespoons olive oil
1 leek, thinly sliced*
1 small onion, diced
3 cloves garlic, minced
4 carrots, diced large
2 zucchini, sliced
1 (398ml) can cut green beans
4 stalks celery, sliced
12 cups vegetable/beef/chicken stock
2 (796ml) cans diced tomatoes, with juice
1 tablespoon chopped fresh thyme*
1 (796ml) can cannellini beans, with liquid
½ cup elbow macaroni
salt and ground black pepper to taste

Directions:

Heat olive oil in a large pot, over medium heat. Add the garlic, leek and onion to the pot, and cook until they become translucent. Add the carrots, zucchini, green beans and celery. Cover, and reduce heat to low. Cook for 10 to 15 minutes, stirring the ingredients occasionally so that nothing burns. Add the stock, tomatoes and thyme, and scrape up the bottom of the pan to release any stuck bits. Bring the soup to a boil, then replace the lid, and reduce heat to low; simmer gently for 30 to 45 minutes. Stir in the cannellini beans with liquid and pasta. Simmer for an additional 10 minutes, or until pasta is al dente. Season with salt and pepper to taste before serving.

* click here to see how to properly clean these ingredients.

Turkey Pot Pie

Turkey Pot PieThis makes 1 9-inch pot pie, which should serve 4-6 people, depending on how hungry everyone is!

Ingredients:

2 cups frozen vegetable mix (peas, carrots, green beans, corn, lima beans, etc.)
½ cup sliced celery
⅓ cup margarine
⅓ cup chopped onion
⅓ cup all-purpose flour
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon dried thyme
½ teaspoon dried oregano
¾ cup chicken broth
⅔ cup non-dairy milk (soy, almond or you can also use water)
2 cups cubed cooked turkey meat – light and dark meat mixed
2 (9 inch) unbaked pie crusts
egg wash (egg + water) – optional

Directions:

Preheat an oven to 425 degrees F. Place the frozen vegetables and celery into a saucepan; cover with water, bring to a boil, and simmer over medium-low heat until the celery is tender, about 6-8 minutes. Drain the vegetables in a colander set in the sink, and set aside. Melt the margarine in a saucepan over medium heat, and cook the onion until translucent, about 5 minutes. Stir in the flour, salt, black pepper, garlic powder, onion powder, thyme and oregano. Let this brown a bit (a minute or so), and then slowly whisk in the chicken broth and “milk” until the mixture comes to a simmer and thickens. Remove from heat and stir the cooked vegetables and turkey meat into the filling until well combined. Fit a pie crust into the bottom of a 9-inch pie dish. Spoon the filling into the pie crust, then top the pie with the other crust. Pinch and roll the top and bottom crusts together at the edge of the pie to seal, and cut several small slits into the top of the pies with a sharp knife to release steam. You can baste the pie shell with an egg-wash if you like. Bake in the preheated oven until the crust is golden brown and the filling is bubbly, 30 to 35 minutes. If the crust is browning too quickly, cover the pie with aluminum foil after about 15 minutes. Cool for 10 minutes before serving. Enjoy!

Best Minestrone Soup

Minestrone

Ingredients:

3 tablespoons olive oil
4 cloves garlic, chopped
2 onions, diced
2 cups chopped celery
5 carrots, sliced in ¼” rounds
6 cups vegetable broth
1 796ml can diced tomatoes, with liquid
1 769ml can crushed tomatoes
1 540ml canned kidney beans, drained
1 540ml can green beans, drained
2 cups baby spinach, rinsed and checked*
2 zucchinis, quartered and sliced
2 yellow squash, quartered and sliced
1 teaspoon dried oregano
1 tablespoons dried basil
salt and pepper to taste
¾ cup pasta, seashell or ditalini, or your favourite shape
2 tablespoons grated Parmesan cheese for topping

Directions:

In a large stock pot, over medium-low heat, heat olive oil and sauté garlic for 2 to 3 minutes. Add onion and sauté for 4 to 5 minutes. Add celery and carrots, sauté for 1 to 2 minutes. Add broth, diced and crushed tomatoes and bring to boil, stirring frequently. Reduce heat to low and add kidney beans, green beans, spinach leaves, zucchini, squash, oregano, basil, salt and pepper. Simmer for 30 to 40 minutes, the longer the better. If the soup is too thick, or you would like more broth, you can add additional vegetable broth or water.

Fill a medium saucepan with water and add a heaping teaspoon of salt. You can omit the salt if you’re watching your sodium, but this is really your only chance to flavour the pasta itself. You could also add a teaspoon of bouillon to the water instead of salt. Bring the water to a boil. Add pasta and cook until tender. Drain water and set aside. Once pasta is cooked and soup is heated through place 2 tablespoons cooked pasta into individual serving bowls. Ladle soup on top of pasta and sprinkle Parmesan cheese on top.

* To learn how to check spinach, click here.

Chow Chow

Chow Chow Relish

Ingredients:

1 cup fresh green beans
1 cup of cauliflower, separated into florets (use frozen checked cauliflower)
⅓ cup fresh lima beans, shelled
⅓ cup fresh corn kernels
½ cup chopped onions
½ green bell pepper, chopped
1 cup green tomatoes, chopped
1 ½ cups cider vinegar
½ cup white sugar
1 tablespoon salt
¾ teaspoon celery seed
¾ teaspoon mustard seed
¾ teaspoon ground mustard powder
½ teaspoon ground turmeric

Note: Canned green beans, lima beans and corn can be used in this recipe if fresh is unavailable.

Directions:

Bring a large pot of water to a boil. Add green beans, cauliflower, lima beans, and corn. Cook for 5 to 8 minutes or just until tender; drain. If you are using canned vegetables, you can skip this step, as the vegetables are already par-cooked. Return vegetables to pot, and mix in onions, bell peppers, and green tomatoes. Heat vinegar in a separate saucepan until boiling. Stir in sugar, salt, celery seed, mustard seed, ground mustard powder, and ground turmeric until the sugar has dissolved. Pour over vegetables in pot, and bring to a boil. Simmer 20 to 25 minutes, stirring occasionally. Pour into a sterilized pint jar, and seal. Let the relish sit for a day or two in the fridge before using to give the flavours a chance to blend.

Refrigerator Dilly Beans

Dill Beans

Ingredients:

2 cups of green beans
1 cup vinegar
1 cup water
2 ½ tablespoons of sugar
2 cloves of garlic, minced
1 ½ teaspoons of kosher salt
½ of a medium onion, sliced thinly
2 sprigs of fresh dill
½ teaspoon of whole black peppercorns
¼ to 1 teaspoon of red pepper flakes (depending on how hot you want them) – you
can also add a whole dried chili if you have one.

Directions:

In a saucepan, add your water, vinegar, salt, sugar, and garlic and bring it to a boil. Once it is boiling, turn it off and set it aside to cool down to room temperature. Trim the beans. You want them all to fit in your jar with about an inch at the top so the brine covers them completely. You can trim both ends, or just the stem end. Next you need to blanch the beans. Bring a separate saucepan of water to a full boil, then dump the beans in and boil them for thirty seconds. Drain them, and quickly add them to a bowl of iced water to shock them and stop the cooking process. You want your beans to be brightly colored and still crisp. Drain the beans and set them aside. Add your onions, dill, red pepper flakes, and peppercorns to your jars. Now add your beans to the jars. They look prettiest standing upright, but don’t worry about being perfect. The easiest way is to lay the jar on its side, or hold it horizontally, and place the beans inside. Go ahead and pour your brine in once it has reached room temperature. Fill the jar to ½ inch below the top of the jar, and put the lid on. Place the jar of dilly beans in the fridge, and let them sit for at least two days before eating them. They’ll keep for up to six months in the fridge, if they last that long!