While deciding on what to prepare for this week's Live Cooking Experience, Dr. Jeff D.C. and Chef Bill wanted to take into account that Lent had recently begun, and those who observe it are very often limited with what they are allowed to eat. In addititon to that, the meal still had to remain anti-inflammatory. So Chef Bill decided to prepare something he learned while in culinary school down in Louisiana: White Bean, Sweet Potato, And Pepper Ragout!
The ingredients in this French stew not only include healthy and anti-inflammatory foods, but with only a couple minor changes it can also be eaten by those observing Lent. Plus it's simple to make and tastes delicious!
Here's a quick rundown of the ingredients and why these particular ones are good for you and your back:
- We're using Avocado Oil instead of Olive Oil because many people do not eat Olive Oil during lent. Fortunately it's still is just as good for you, since it has no cholestorol, sodium, or saturated fats.
- Peppers are some of the best anti-inflammatory foods you can have. And while most peppers have capsacin which makes them hot, sweet red peppers have very little of it, and green peppers have none.
- This recipe calls for sweet potatoes which are more anti-inflammatory than regular white ones. In fact, the color of sweet potatoes is what provides the anti-inflammatory benefits. It contains Vitamins A, C, and E, along with powerful anti-oxidants.
- Garlic helps lower cholestrol and blood pressure and maintain good blood sugar.
- Rosemary is possibly one of the greatest herbs you can have, due to its high anti-inflammatory and anti-fungal properties.
- Sea salt is high in magnesium which is anti-inflammatory.
- Kidney beans are high in fiber and have anti-inflammatory properties.
- Tomatoes contain lycopene, which is released as they cook.
White Bean, Sweet Potato, And Pepper Ragout
Prep Time: 20 Mins Cook Time: 25 min. Servings 4
- 1 large sweet red pepper, cut into 1-inch pieces
- 1 large green pepper, cut into 1-inch pieces
- 1 tablespoon avocado oil
- 1 large sweet potato, peeled, quartered and sliced
- 3 garlic cloves, minced
- 1/2 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed
- 1/2 cup water
- 1/4 teaspoon pepper
- 2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
- 1 can (14-1/2 ounces) diced tomatoes, undrained
- 1/4 teaspoon salt
1. In a Dutch oven over medium heat, cook and stir peppers in oil until tender. Add the sweet potato, garlic and rosemary; cook 4-5 minutes longer.
2. Stir in water and pepper. Bring to a boil. Reduce heat; cover and simmer for 5-7 minutes or until sweet potato is tender. Stir in the beans, tomatoes and salt; heat through.
1-3/4 cups: 286 calories, 5g fat (0 saturated fat), 0 cholesterol, 551mg sodium, 51g carbohydrate (10g sugars, 13g fiber), 11g protein.
At the Illinois Back Institute we strive to educate everyone as much as possible about their back pain and sciatica, because it is proven that the more people know about their problem the more likely they are to eliminate it!
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