tuna, beans, rice, and greens

tuna, beans, rice, and greens

servings: 3
cost per serving: $7.50

1-2 cups Rancho Gordo ayacote morado beans
1-2 cups black rice
2 meyer lemons
12 oz. ahi tuna
4 heads young garlic
1 sweet onion
5 stalks celery
4 yellow carrots
½ stick of butter
baby kale
1 bunch fresh pearl onions
walnuts
sundried tomatoes
parsley
thyme
olive oil
salt
pepper

place beans in a large glass bowl. cover with about 4 times (the amount of beans) filtered water. let beans soak overnight, this may take longer than 24 hours, you basically want to soak the beans until they are completely rehydrated, changing the water 3-4 times a day (or as much as possible). soak rice overnight with the same amount of filtered water as there is rice and the juice of half a lemon. rinse tuna and pat dry with paper towels, sprinkle with about a ½ teaspoon of salt put in the fridge for 3 hours. bring a large pot of water to boil, add a little salt and olive oil, add beans, skim foam off top. peel the cloves from one head of garlic, reduce heat to a simmer, add garlic and cook for about 2 hours, until the beans are soft. chop yellow onion to a ½” dice. heat a medium sized soup pot over a medium high heat, add some butter, when the butter melts and the pan is hot add the onion. slice each celery stalk into 4 long strips and then dice into tiny little rectangles. when the onion turns translucent add the celery. slice carrots in half lengthwise, then chop into half circles, add to pot. cook for about 5 minutes then add rice and soaking water, plus a little more water to cover. bring to a boil then lower to a simmer, add some salt and butter and stir fairly frequently until fluffy, adding more water if needed. heat oven to 350˚F. chop ends off of the remaining heads of garlic, take a small baking dish grease with olive oil. place garlic cut side down in pan and dowse with more olive oil, the garlic should be taking a shallow oil bath. put garlic in the oven for 40 minutes. rinse kale and, using a salad spinner, dry. toss with oil, salt, and pepper. put kale in a baking dish and bake for about 15-20 minutes, set aside. chop ends off of spring onions, set aside. toss spring onions with oil, salt, and pepper. throw in the oven for 15-20. chop the ends of springs onions until they are tiny. take roasted kale, onions, and onion ends and toss together with some lemon juice. put sundried tomatoes in a bowl and cover with water to rehydrate. take walnuts and chop into small pieces. remove parsley leaves from stems, discard (or save to juice) stems and chop leaves. drain tomatoes when they have plumped up toss together with olive oil, chopped parsley, lemon zest, a pressed garlic love, walnuts, salt and pepper to make a chunky sundried tomato pesto. top tuna with some of the pesto and a little fresh thyme and put in the oven for 15 minutes.

place beans in a large glass bowl. cover with about 4 times (the amount of beans) filtered water. let beans soak overnight, this may take longer than 24 hours, you basically want to soak the beans until they are completely rehydrated, changing the water 3-4 times a day (or as much as possible).

soak rice overnight with the same amount of filtered water as there is rice and the juice of half a lemon.

rinse tuna and pat dry with paper towels, sprinkle with about a ½ teaspoon of salt put in the fridge for 3 hours.

bring a large pot of water to boil, add a little salt and olive oil, add beans, skim foam off top. peel the cloves from one head of garlic, reduce heat to a simmer, add garlic and cook for about 2 hours, until the beans are soft.

chop yellow onion to a ½” dice.

heat a medium sized soup pot over a medium high heat, add some butter, when the butter melts and the pan is hot add the onion.

slice each celery stalk into 4 long strips and then dice into tiny little rectangles. when the onion turns translucent add the celery.

slice carrots in half lengthwise, then chop into half circles

add to pot. and cook for about 5 minutes

add rice and soaking water, plus a little more water to cover. bring to a boil then lower to a simmer.

add some salt and butter and stir fairly frequently until fluffy, adding more water if needed.

young garlic

heat oven to 350˚F. chop ends off of the remaining heads of garlic, take a small baking dish grease with olive oil.

place garlic cut side down in pan and dowse with more olive oil, the garlic should be taking a shallow oil bath. put garlic in the oven for 40 minutes.

rinse kale and, using a salad spinner, dry. toss with oil, salt, and pepper. put kale in a baking dish and bake for about 15-20 minutes, set aside.

spring onions

chop ends off of spring onions, set aside.

toss spring onions with oil, salt, and pepper. throw in the oven for 15-20.

the ends of onions.

chop the ends of springs onions until they are tiny.

take roasted kale,

onions, and onion ends

and toss together with roasted garlic

and some lemon juice

put sundried tomatoes in a bowl and cover with water to rehydrate.

take walnuts

and chop into small pieces.

remove parsley leaves from stems, discard (or save to juice) stems

and chop leaves

drain tomatoes when they have plumped up and chop,

toss together with olive oil, chopped parsley, lemon zest, a pressed garlic love, walnuts, salt and pepper to make a chunky sundried tomato pesto

top tuna with some of the pesto and a little fresh thyme and put in the oven for 15 minutes

tuna, beans, rice, and greens

Nutritional value of ingredients:

ayacote morado beans:
help to reduce blood cholesterol. control insulin and blood sugar. lowers blood pressure, regulates colon function. prevents constipation.

black rice:
calms the nervous system. relieves mental depression. strengthens internal organs. contains the amino acid lysine.

meyer lemons:
contains potassium which strengthens and energizes the heart, calcium which strengthens and builds the lungs, sodium which encourages tissue building, magnesium which acts as a blood alkalizer. it aids in detoxification of the liver and gallbladder. most of the vitamin C in citrus is in the zest, so always use it.

ahi tuna:
contains: vitamin D, known for its role promoting bone density with calcium. vitamin B3 which improves circulation and reduces blood cholesterol levels. phosphorus which forms part of the skeletal structure. potassium, which regulates blood pressure. and selenium which is an important antioxidant that protects cells, tissues, and organs from free radical damage.

garlic:
one of the most beneficial foods for the digestive system. aids in the elimination of noxious waste matter and toxic heavy metals from the body. boosts immunological functions. purifies the blood stream by removing sticky inorganic deposits in the blood vessels. regularizes the action of the liver and gallbladder.

onion:
ights infection. antibiotic. keeps blood vessels free of clots. relaxes bronchial muscle. contains the potent anticancer bioflavonoid quercetin, which is not destroyed by cooking. helps to remove heavy metals and parasites from the gastrointestinal tract. cleanses the system of urea and sodium. prevents tooth decay.

celery:
blood cleanser. reduces blood pressure. enhances blood flow. cancer preventative. strongly alkaline. aids in digestion. nourishes blood cells. eliminates accumulated waste. good souce of vitamin A.

carrots:
one of the best detoxifiers. alkalizing, cleansing, nourishing, and stimulating to almost every system in the body. sloughs off morbid wastes. rebuilds healthy cells. one of the best foods for the liver and digestive tract. good for the eyes and vision. it’s pectin reduces blood cholesterol levels.

kale:
an internal body cleanser. beneficial for the digestive and nervous systems. builds up the calcium content of the body. cancer preventative. contains sulfur which has antibiotic and antiviral properties. mildly stimulates the liver and other tissues out of stagnancy.

walnuts:
a warming and laxative food used to strengthen the kidneys and lungs. lubricates the large intestine. improves metabolism.

sundried tomatoes:
increases the alkalinity of the blood. helps to stimulate the liver in its function as a filter for body and toxic wastes. good source of vitamin A. anti-cancer.

parsley:
facilitates oxygen metabolism. cleanses the blood. dissolves sticky deposits in the veins. maintains elasticity of blood vessels. helps to remove kidney stones and gallstones. stimulates adrenal sections.

olive oil:
easily digested, imparts a generally soothing and healing influence to the digestive tract. beneficial for the gallbladder and liver. strengthens and develops body tissue and bones. a general tonic for the nerves.

salt:
rids the body of carbon dioxide. aids in digestion. balances body’s acid-alkaline level. stimulates the liver. critical for preserving the serotonin and melatonin levels in the brain. vital for sleep regulation and bone structure.

pepper:
aids in digestion and relieves gas. anti-inflammatory. protects the liver. antioxidant and antibacterial.

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