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WILD RICE, CAVOLO NERO, BEANS AND KRAUT

Cavolo nero sounds far lovelier than cabbage doesn’t it? Yet it’s actually the same thing. Black cabbage, cavolo nero, lacinato all = cabbage.

I’m a fan (big one) of ye ole cavolo nero in dishes because it holds its own in flavour and shape and of course has the bonus big guns in nutrition with a solid hit of fibre (hello digestive health), vitamins A, C and K and the lovely mineral manganese.

The cabbage family (cruciferous or brassicas) are also rich in glucosinolates – sulfur containing compounds – which support the health and function of our liver and are powerful in protecting the body and fighting proliferation of cancerous cells. So many wonderful things in such a humble vegetable.

Teamed with beans and wild rice and sauerkraut this dish is a multivitamin in mouthful. Enjoy…

WILD RICE, CAVOLO NERO, BEANS AND KRAUT

Serves 4 as a side

GF : DF : SF

1/2 cup wild rice (we mixed black and wild)

2 teaspoons coconut oil

180g green beans, trimmed

1 bunch cavolo nero or tuscan kale, stems trimmed

1/2 cup sauerkraut

2 tablespoons pistachios, roughly chopped

sea salt and black pepper

Basil dressing:

2 cups basil leaves

1/2 cup olive oil

good pinch sea salt

1 tablespoons nutritional yeast

Cook rice in saucepan on boil method. Drain and set aside. To make the basil dressing, blend basil leaves, olive oil, sea salt and nutritional yeast in a blender. Heat a large frypan on medium heat and add coconut oil to melt and coat the pan. Add beans and cavolo nero and sauce for 3-4 minutes so the vegetables still maintain a lovely crunch. Remov from heat and in a large bowl toss with rice, sauerkraut, pistachios then season with sea salt and pepper. Transfer to a large platter and dollop basil dressing around the dish before serving.

 

Jacqueline Alwill

Jacqueline Alwill is a qualified, practicing nutritionist, personal trainer, whole foods cook and most importantly mother to Jet. She is committed to improving the health, wellbeing and happiness of all individuals.

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