Many of you reading this are aware of the health benefits of eating well. Most of you will also know that eating whole, real, fresh foods, unprocessed, pesticide free and free from genetic tinkering are essential to great health. What most of you may not be aware of or you may even balk at, is that food can control our DNA expressions. This is known as epi-genetics. "Epi" meaning "above", genetics meaning "genes". Choices made about foods, environment and lifestyle can have a direct influence upon whether or not those genes are expressed. It diminishes the belief that "my grandfather had x, my father had x, I will get x". How is this possible? Well, science tells us that food contains vesicles or packets of information that communicates with our cells. These are known as "exosomes" and they carry vital information that regulate cellular processes. Food is information. If this is true, which according to science it is, why consume anything artificial, synthetic or processed if it can lead to poor health outcomes?
“Your food choices will either bring you closer to health or closer to disease..everyday is a choice”
This recipe is an example of how natural herbs and foods help to create a healthy functioning gut by providing key prebiotic fiber, enzymes, antioxidants and numerous nutrients.
Fava Beans and Dandelions
Fava beans* also known as broad beans, are actually part of the pea family. They are a popular staple in Mediterranean dishes. They contain a high concentration of thiamin, folate, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. The beans are a good source of protein ( 13 grams per 170 grams cooked serving) they support cardiovascular health and have high dietary fibre (9 grams per 170 gr). Fava beans also have shown to contain Levo-dopa, a percursor to the neurotransmittor dopamine. Dopamine is required for cognition, mood and smooth body movements. (Check contraindications below). Serving fava beans over a bed of blanched dandelion leaves bring whole food nutrition full circle. Dandelion leaves and it's root has traditionally been used to support liver and kidney health, nourish bones and joints by stimulating urinary function to promote cleansing. Nutrient and antioxidant rich in calcium, potassium, zinc and vitamins A, B, C and D. Dandelion greens are also rich in inulin, a prebiotic fibre (4 gram fibre per 100gr serving) that helps to increase friendly bacteria in the gut, helps reduce constipation and boosts immune function.
* Recent ex-vivo studies see video https://www.youtube.com/watch?v=xTNpzJ_d9Ic)
Included in this recipe are two ways to enjoy fava beans, whole with side of dandelion greens, adding to a salad or just eating as a protein side. The second recipe includes use and preparation of dried fava beans and making a creamy fava bean soup with blanched dandelion greens.
Dandelion Greens with Fava Beans
Preparation: 15-30 minutes (dependant on use of fresh or dried beans) Cook Time: 1 hr 30 minutes
Ingredients:
2 bunches of dandelion greens, rinsed and cut in half
3 cups of fresh fava beans (or frozen), peeled out of pods or 2 cups dried beans (see recipe below on how to prepare the dried beans).
1 large onion, finely chopped
2-3 celery stalks with celery leaves
1 tsp ground cumin
1/2 tsp pepper
1 tsp sea salt
enough water to just cover beans in pot
1/2 tsp of baking soda to water to help beans soften (optional)
2 tbsp of olive oil , more for drizzling
Preparation:
Fresh fava beans come in pods. To remove them from the pods, you can cut or pop an end off and run your finger through the pod to loosen the beans. The bean will have a layer of skin on them. Depending on how large or fresh the bean, you can keep or remove skin. Usually the older the beans the tougher the skin. If removing the skin, blanch them in a salt bath (3 cups water, 1 tsp salt) and then slit and slip the beans out.
if leaving the skin on, make sure to remove the hard stem ends (sometimes they are light to dark black color)
using a medium size cooking pot, add 2 tbsp of olive oil. Heat pot on medium low for 30 seconds
add the onion and chopped celery with leaves in saute till translucent
add the cumin powder, pepper and salt, stir in.
add the cleaned and rinsed fava beans, stir and let sauté for 10 minutes, add a little water if too dry
once the fava beans start to turn bright green, add water, just enough to almost cover.
cover and allow to simmer on medium heat for 30-45 minutes or to desired tenderness. I enjoy mine when they are very tender.
Preparing the Dandelion Greens 🥬
In a separate pot, just before the fava beans are ready, bring water to a boil.
add and blanche the dandelion leaves, leaving for 2-3 minutes or desired tenderness.
drain, top with the beans, drizzle with olive oil.
CREAMY FAVA BEAN AND DANDELION SOUP
This recipe is written using dried whole or split fava beans.
Preparation: 5 minutes
Cook: 45-90 minutes
Servings: 4-5
Whether you are using dried whole fava beans or split peeled ones, you will need to soak them. Soaking them helps release enzymes that inhibit mineral absorption, as well as increasing digestibility. Soak beans for 4-5 hours or overnight in spring or distilled water. Add apple cider vinegar (2 tbsp) to help break down enzymes or 1/2 tsp of baking soda.
Ingredients:
2 cups dry beans, soaked overnight
1 small onion, chopped
2 small garlic, peeled, split (optional)
3 celery stalks with greens, chopped
1/2 tsp of sea salt
1/2 tsp of cumin
2-3 cups of water or just enough to keep beans covered
1/2 tsp of baking soda to water to help soften beans while cooking (optional)
olive oil for drizzling
2-3 bunches of fresh dandelion greens
Preparation:
Soak beans overnight (or 6-8 hours) in spring or distilled water, using 2 tbsp of apple cider vinegar to help break down enzymes and soften beans or 1/2 tsp of baking soda in water.
drain and rinse soaked beans
peel skin off (if any) skin
using a medium size cooking pot, add 2 tbsp of olive oil. Heat pot on medium low for 30 seconds
add the onion and chopped celery with leaves, saute till translucent
add the cumin powder, pepper and salt, stir in.
add the cleaned and rinsed fava beans, stir and let sauté for 10 minutes, add a little water if too dry
add enough water just to cover beans, 3-4 cups
turn heat on high till it comes to a low boil
reduce heat to medium low, allow to cook for 45-60 minutes with lid. Check water levels to ensure beans are covered. Add water if beans are exposed. Test for doneness- the beans should be very soft.
do not stir the beans during the cooking process
once beans appear fully cooked, they will begin to break down and look creamy.
turn heat off and using a hand blender or blender, puree the beans with remaining liquid. Puree till creamy and smooth.
add additional sea salt or pepper to taste
turn heat on low, add purées mix back into pot , cover and allow to cook for additional 5-10 minutes.
Preparing the Dandelion Greens 🥬
rinse and cut dandelion greens in half
in a separate pot, just before the fava beans are ready, bring 4-5 cups of water to a boil.
add and blanche the dandelion leaves, leaving for 2-3 minutes or desired tenderness.
drain, top with the creamy fava beans, drizzle with olive oil.
Meal Tips/Preparation:
serve on a bed of blanched of steam dandelion leaves
serve with pita, sourdough or flatbread
drizzle each serving with olive oil just before serving
fresh cooked beans can be eaten as a side protein or in salad 🥗
*Contraindications/ Cautions:
People with genetic disorder called Favism should not consume fava beans. Also known as G6PD-deficiency; although rare, individuals with glucose-6-phospate dehydrogenase (G6PD) should avoid fava bean consumption.
The fava bean is rich in tyramine, an amino acid that can be problematic for those on MAIOs (anti-depressant drugs), avoid and check with your pharmacist.
Links/references:
http://www.scienzavegetariana.it/nutrizione/favabeans.html
https://www.ncbi.nlm.nih.gov/pubmed/19263080
http://umm.edu/health/medical/altmed/herb/dandelion
http://www.greenmedinfo.com/article/exosomes-divine-messengers-are-they-hermes-modern-molecular-oncology
Dandelion Root Project on cancer cells: https://www.youtube.com/watch?v=xTNpzJ_d9Ic
https://aor.ca/your-genes-are-not-your-destiny-how-to-tap-into-your-genetic-potential-part-ii/