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Hearty and Healthy Stew: Recipe

Updated on January 25, 2021
Bob Ewing profile image

Bob understands the relationship between healthy soil, healthy plants, healthy beings. His ebook From My Garden is widely available.

tomatoes contain lyocpene

delicious and healthy
delicious and healthy

Let Food Be Your Medicine and Medicine Be Your Food

Let Food Be Your Medicine and Medicine Be Your Food

ancient Greek physician Hippocrates (460-377 BC),

Exercise and sensible eating is the pathway to weight loss and good health. Food not only fills our bellies but contributes to our overall vitality. You really are what you eat. Here are foods that can help you be and feel fit.

Blueberries: Blueberries contain anthocyanins. Anthocyanins are versatile and plentiful flavonoid pigments found in red/purplish fruits and vegetables, besides blueberrie, they are found in purple cabbage, beets, cherries, raspberries and purple grapes.

Blueberries make a great power shake, can be added to cereal, hot or cold, a salad or enjoyed by themselves.

Carrots: Carrots provide both alpha and beta carotene which is found in orange and green fruits and vegetables. The body coverts beta carotene into vitamin A. Other suggestions are sweet potatoes, pumpkin and spinach. Vitamin A is associated with a healthy immune system.

Tomatoes: Tomatoes contain lycopene which is an anti-oxidant. Watermelons are another good source of lycopene. Tomato sauce is a great way to enjoy the benefits of this food.

Beans; beans contain folate which is a B vitamin and good for heart health. Other sources are dried peas and dark leafy green vegetables. Chili and baked beans are two tasty means of enjoying your beans.

Broccoli; broccoli is a great source of lutein as are spinach and kale. Luetin is an antioxidant. Broccoli is great in stews, stir fries and soups.

Hearty and Healthy Stew: Recipe:


1 large carrot sliced

1 cup red kidney beans

1 cup tomato sauce homemade or canned

1 cup broccoli spears

1 celery stalk sliced

1 small onion sliced

1 garlic glove sliced

1/2 cup frozen spinach

Olive oil

1 ½ cups water

Sea salt and black pepper to taste

1 teaspoon crushed chillies,


Rinse and soak beans for 12 hours or used canned beans, rinse before using.

Put olive oil in sauce pot

Add onions, celery and garlic

Cook five minutes

Add water

Add beans

Cook on 400 until tender about 75 minutes.

Add carrots, spinach and broccoli

Cook 15 minutes

Add tomato sauce and seasoning

Cook 15 minutes

Ready to serve. Enjoy. This is a dish that you ca prepare ahead of time and freeze for another day or make extra so that you have something delicious and good for you on hand when you need it.

Fall is a great time to serve this dish as many of the ingredients may be available fresh and locally.


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