North Bay Naturopath Dielle Raymond
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Dinner Thirteen

12/18/2021

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,Jerk Kidney Bean Stew

I have a patient, who is a vegan athlete, who asked me to put together a meal plan for him.   It was a great challenge!   I did a bunch of research so that my suggestions could be as current, and evidence-based, as possible.   It was a great reminder that sesame and chia seeds are top-notch sources of calcium.   It also led me to the book 'The No Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine.'   Here is a link to Frazier's super informative website.   It's an amazing book and resource!  It's just the way I try to approach food - making it practical, varied, and healthful.  

So, this recipe comes from the cookbook, but I modified it so much, I'm actually not certain whether it isn't my recipe now.  Also, I can't find a link to the recipe available online.  I like nothing more than an easy dish that has new flavours!

So, I made this seasoning:
  • one tbsp garlic powder
  • two tsp brown sugar
  • two tsp dried thyme
  • two tsp onion powder
  • two tsp salt
  • one tsp black pepper
  • one tsp paprika
  • 1/4 tsp ground allspice
  • 1/2 tsp cayenne
  • 1/2 tsp ground cumin
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cinnamon

Then, I made the dish itself with: 
  • one large bunch of chard, rinsed and roughly chopped
  • one yellow onion, diced
  •  one 796 ml/ 28 fl oz can of diced tomatoes
  • one 540 ml can of dark red kidney beans, rinsed and drained
  • about 300 ml of strained tomatoes 
  • three tbsp of the jerk spice
  • and, one package of frozen cauliflower rice to serve it on

How I did it: 
  • first, I fried the onion in olive oil
  • then, I added the spice and fried everything for a few more minutes
  • then, I dumped everything else in the pot, and cooked it at a medium heat until it reduced a bit
  • last, I served it on the cauliflower rice 
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    What I Eat

    I want to give you an idea of how to eat healthfully on a restricted diet, without a lot of work, by showing you how I eat!  I eat strictly gluten-free.  You'll find A LOT of veggies in this blog!  I eat both fish and meat a few times a week (local and/or humane, whenever possible), and dairy when I'm visiting family and friends, or eating out.   I hope you find this blog inspiring and interesting!

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