Italian White Bean, Potato and Kale Stew


“Let food be thy medicine.”  Hippocrates

A few days ago while on Facebook, I got one of those “suggested posts” for a website ‘Forks Over Knives’ and it showed a recipe for Italian White Bean and Kate Stew.  It sounded delightful and very healthy.

I clicked on the link to the recipe and was happy to find this amazing site and documentary on being mindful with food choices.  The documentary is quite telling and should be watched by all.

Italian White Bean, Kale and Potato Stew
Serves 6


• 1 cup diced red or white onion
• 3 cloves garlic
• 2 28 ounce cans diced tomatoes (salt free if you prefer)
• ¼ – ½ teaspoon red pepper flakes
• 5 cups red-skinned potatoes cut into one inch squares
• 1 tablespoon dried oregano
• 1 tablespoon dried parsley
• 6-8 packed cups of kale, after it has been de-stemmed and chopped
• 2 15 ounce cans Cannellini beans, drained and rinsed
• salt (optional)


Place a large soup/stock pot over a medium high flame and pour some of the liquid from one of the cans of the diced tomatoes into the pot to cover the base of the pot. When the tomato liquid starts to bubble, add the onion and stir. Lower heat a little. Press garlic into pot. Add red pepper flakes (to taste). Continue to cook and stir, lowering heat as the time passes, for a total of about 10 minutes or until onions are soft.

Add the rest of the first can of diced tomatoes and the entire second can into the pot. Bring heat up to medium-high again so that tomatoes begin to simmer. Place diced potatoes, oregano and parsley into the pot and stir. Cover pot, lower heat to low and simmer for 20 minutes.

Place all of the kale into the pot and cover the pot again. Let kale steam and shrink for 3 minutes. Uncover pot and stir in kale. Add Cannellini beans and stir. Taste and season with salt (or not). If potatoes are not as soft as you desire, continue to let simmer.


Mexican Monday ~ Cilla’s Sassy Salsa

I’ve been asked by friends for years for my salsa recipe and would not divulge how I made it.  I’ve always thought it would be my retirement plan to make salsa and sell it.  That probably won’t happen.  So here you go friends!  My famous and highly coveted ~Cilla’s Sassy Salsa!!

Not sure about that, The Mr. may be able to answer that one!

By the way, this salsa recipe makes a lot and it will keep in the fridge for about 1  1/2 weeks.  It’s great on Mexican of course but also amazing on egg dishes too!



1 box diced Pomi tomatoes / 3 cups of fresh diced or  2 cans of organic diced tomatoes by Muir Glen.  I try not to use any other brands as a lot of them have added ingredients and salt.   Fresh is best but Pomi is always my first choice for packaged, if they are available.

1/4 cup chopped onions

3 cloves garlic minced

1 tsp. ground cumin

1 tsp. salt

1 tblsp. sugar

1-2 jalapeno peppers minced fine

Juice of 1/2 lime

1/2 cup washed and picked fresh cilantro.


Everything into the food processor and pulse to desired texture.  Easy, right?!