Braised Chickpeas with Porcini and Kale

So this is our version of kind of taking some
of those principles but again we’re going to balance it out a little bit more and again
key on on some of the important things I mean you know eating locally, seasonally, eating
a lot of veg is good. So we’re going to keep those ones and then we’re going to
just balance it out with a little bit of protein, a little bit of calcium, and keep it a nice
even diet. So this is a braised chickpea with kale and porcini, two of my favourite ingredients;
kale and porcini, a lot of flavour. This is going to be a very earthy dish. So it’s
vegetarian but it’s almost on that meaty savoury side which is nice. So we’re going
to start off and I’ve been cooking some down, just slow cook them for 5 minutes over
medium heat, nothing too crazy. Then we’re going to add some more aromatics, so I’ve
got some carrots; that’s going to go in there. Garlic, so garlic, just kind of cut
off that rough end, a little smash with the back of the knife and then that skin will
come right off. I don’t bother cutting it up, just give it a nice little crush and then
just put it in whole. The lucky person gets the garlic. Whoever gets the garlic has to
do the dishes, that’s the way it works. Your immune system is that much stronger.
So the garlics going to go in, we’re going to slowly cook that down a little bit, you
know two minutes just to heat them up. We’re going to add, I think I put exactly four or
five needles of rosemary on there, I think I was trying to be a little cheeky so you
can add as many rosemary needles as you want; between two and seventeen. Rosemary is beautiful
we’re going to keep those sort of earthy flavours. Rosemary’s got that very beautiful
aroma, very earthy, very woodsy, it’s a woody herb, but you don’t really need too
much, so that’s why I say only a few needles in there. And again stir them down, heat it
up. As you heat up the rosemary, the natural oils will start to release, so you’re going
to start to smell it. Once you start smelling that rosemary then you can go ahead and start
adding your other ingredients. So the chickpeas, these are dried chickpeas that I soaked overnight.
You can add them as is, you can cook them for about an hour and then what I do is big
batches. You cook them for about an hour, turn off the heat and let them cool and freeze
them so I have bags of beans ready to go anytime I need to use them you can pop them into your
soups, pop them into your braised dishes. In a pinch you can get the canned ones just
to have in your pantry ready to go. Try to look for the lower sodium varieties if you
can and more and more we’re starting to see BPA free cans. So BPA is a chemical that’s
associated with increasing estrogen levels so again may not be the best thing over time.
So just something to look out for, if you can take the whole food and do it yourself
then that’s always your best bet. Like Christy said if it means a difference between having
beans and legumes and not having beans and legumes, get the canned ones and rinse them
well and that’s fine. The benefits are going to outweigh the small amount of BPA. Or look
for the BPA free but there’s even a little bit of a texture difference like dried, hydrated,
reconstituted beans, that’s got a really nice texture and you’ll notice it today.
So if you can do them, if not it’s not a problem. So the chickpeas are going to go
in. Now this is probably my favourite ingredient of all time and I don’t say that about anything.
But not allowed on the acid alkaline diet. They cut out mushrooms which to me is a very,
very sad thing. If you look on the internet and look at some amazing research studies
about how powerful mushrooms can be; very, very rich in minerals, and also there’s
been some studies looking at, animal based studies as well as cellular based studies,
and mushroom extracts have been shown to prevent cancer cells from growing. So again, we need
more research in humans to see how many mushrooms we need to get that affect and whether it
translates but still not a good scientific reason to cut out a nutritious food. So this
you can use fresh mushrooms – great. I’m using dried mushrooms here; these are dried
porcini mushrooms, just a small little package. What I like about the dried mushrooms especially
the porcini mushrooms is the flavour that comes out of them is incredible. It has a
very, very savoury, umami – does anyone know the umami taste? So you have your sweet,
salty, sour, bitter, and umami. Umami is that savoury, that’s when your mouth starts to
water, that’s because of the umami. So porcini is very high in the glutamate and the m – what’s
the m in MSG – monosodium. So it has components in it that are very similar to MSG, but it
doesn’t have MSG. So it’s not bad for you, the healthy, natures MSG. I don’t want
to say natures MSG because it sounds like a chemical. That flavour with health benefits
rather than overloading you with sodium. It’s also found in anchovies. Anchovies is another
it’s like everyone’s disgusted. It’s a flavour booster and if you use it in small
amounts you don’t taste it and you have some amazing, savoury components. Your caesar
salad dressing, that’s a great place for the anchovies. So porcini’s do the same
thing and all you have to do with the dried porcinis is cover it with about a cup of warm
water or just boil the water and you’re going to create this really nice porcini broth
– we’re going to use that later. And then with the porcini’s you just kind of roughly
chop them, so that’s what a porcini looks like, you don’t always get the whole one.
So we’re going to just roughly chop them up and that’s going to go in with the rest
of the ingredients, with the chickpeas. Stir that up and then we’re going to add our
broth. Now when you’re adding the broth, so this is just the water and the dried porcini,
it creates this amazing mushroom broth, just make sure not to add the last little bit;
a lot of that grit from the dried mushroom kind of settles at the bottom. It’s not
bad for you it’s just kind of sandy and doesn’t taste really good, so just reserve
that last little bit and you can toss that. So now I have my broth in there and it’s
not too much I’m not creating a soup. So the braising liquids in and again not too
much liquid, I don’t need too much. If you’re making a soup you can add more, you can fill
it up with stock, you know have a beautiful soup, but just a little bit of liquid. And
then one of the last ingredients is this beautiful kale. Now I’m so happy because we actually
grew this kale ourselves, this is our own grown kale from the garden. Perfect thing
we were saying is acid alkaline diet because it cuts out the dairy product, cutting out
all the meat, poultry, a lot of your important sources of calcium and iron are taken out
of the diet. But by choosing some leafy greens and trying to add some more of those, especially
with kale you’re going to get some more iron and calcium into this recipe. So I’m
just removing the very woody bits of the stems so you can kind of just hold that and rip
the leaves off. You can leave the stems in as well it just takes a lot longer to cook
and they’re pretty fibrous so you’ll be chewing on them for a while. Just the really
big part, the small stems are time, but just the really big part. So the kales going to
go in and that’s pretty much it at this point. It doesn’t take too long to cook
and I don’t like over cooking kale anyways it’s got a really nice crunch to it. So
just put the lid on top and bring it down to low, maybe leave it for a couple minutes.
And then we’re just going to add the final seasoning. I like to add a little bit of citrus
so a little bit of lemon juice goes really, really well with the kale – you don’t
need too much. Someone was asking me about this diet and they were saying well, lemon
juice, that has to be on the acidic side so no lemon, but the diet says that lemon, limes
as well are on the alkaline side once they’re in your body. But again your digestive system,
your stomach is already an acidic environment to help break down all the food that you take
in. So everything turns into acid in your stomach and then your body, by the time these
nutrients get into your blood, you know like I said it’s within a very, very small range
that can’t be affected by what you eat. The last little part, and this may seem a
little odd, but I’m actually going to add a good spoonful of yogurt to it. This is going
to create a really nice creamy, brothy, dressing. It works really, really well; I know it does
seem odd. If you are going to use it, you don’t have to, but if you are try and get
the fuller fat one. The reason I say that is because it’s hot, if you use the no fat
sometimes it breaks apart and curdles on you. If you’re trying to keep it a little leaner,
then you don’t have to add it or just add a little bit. Can you add it at the end? You
can add it right at the end as well, yeah just as a topping. But just even a little
spoonful and just stir it through with the broth and it just comes together really, really
nice. A lot of these diets cut out the dairy, but yogurt in particular has so many health
benefits. It’s a probiotic so the healthy bacteria that you need in your digestive tract.
Especially if you’ve gone through a dosage of antibiotics you want to make sure that
you repopulate some of that healthy bacteria that keeps your immune system strong. In a
lot of hospitals they actually take yogurt and use it as a medicine and prescribe it
to try to up that healthy bacteria. You can also get probiotics as a supplement as well
but we always like to go for the whole foods so that you can get some of the nutrients
along with it. So that’s it, very, very simple, and you can see that broth it has
this really nice creamy beige look to it from the yogurt and you can finish it with a bit
of parsley on top and it’s a really, really nice side dish. Delicious, healthy, vegetarian

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