Peach, Mango & Blueberry Crisp

     Beans are low in fat and, loaded with nutrients.   We'd probably eat more of them if they weren't also loaded with flatulence-producing enzymes.  There are ways to enjoy beans without that embarrassment.  One is to change the water from time to time while you're soaking or, cooking the beans.   Pouring off the water helps gets rid of the indigestible complex sugars that create gas in your intestine and, this will cook the beans thoroughly.   Most bean aficionados prefer dried beans but, canned beans are also available.  These don't need to be cooked, but they tend to be overdosed with sodium and, less flavorful than reconstituted dried beans.
      Fava beans are meaty and, strong flavored beans.  They work well with soups, salads and, side dishes.  The larger ones are the best.  These tender favas are available in the fall and are much better tasting than canned, dried, or frozen ones.  Fresh young fava beans need only be shelled, but mature beans must also be peeled to rid them of a waxy skin that surrounds each bean.  The best way to do this is to blanch the shelled beans for a minute in boiling water, then plunge them into cold water, and then pull off the skins.
     Fava  beans, lentils, peas and, chick peas (Garbanzo) are believed to have been in the Mediterranean diet since before 6000 B.C..  The term fava bean is from the Italian word fava meaning "broad bean."
     In  Italy favas are traditionally sown on November 2, All Souls Day.   Small cakes made in the shape of fava beans (though not out of them) are known as fave dei morti or, "beans of the dead". According to tradition, Sicily once experienced a failure of all crops other than the beans; the beans kept the population from starvation and, thanks were given to Saint Joseph.  Fava beans subsequently became traditional on Saint Joseph's Day altars in many Italian communities.  Some people carry a fava bean for good luck; some believe that if one carries a fava bean, one will never be without the essentials of life.   The Italians make bagiana, a soup of fresh or dried fava beans seasoned with onions and, beet leaves stir-fried with pancetta; it is delicious.
     The soup recipe I offer comes from my Sicilian grand parents, Gaetano and, Rosa Sanfilippo.   Sicilians love fennel and, it works very well in this soup.   The licorice aroma and, flavor become very subtle after sauteed and, simmered in the divine soup broth.  I hope you enjoy it as much as I do.
     Butter beans or large lima beans can be substituted.
Pictured below is the fennel bulb and, leaves that I separated.  Chop the leaves fine and, add to soup.

2          cups fava beans prepared or large lima beans soaked overnight
1 1/2   cups fennel bulb chopped approximately 1large bulb
           fennel leaves chopped fine
1/2      bulb of garlic chopped fine
2         cups of yellow onion chopped
1 1/2  cups frozen or fresh peas
1         quart chicken stock

In a 8qt. pot: Saute onions and, chopped fennel in olive oil, season with salt and, pepper until onion edges are slightly brown.
Add 3 qts.of water and, 1qt. chicken stock to sauteed onions and, fennel.
Add the beans, fresh chopped garlic and, fennel leaves.
Cover and, simmer.  Stir often and, skim the top.
When the beans are cooked thoroughly, add the peas.
Taste often and, season to your own taste.
Dizzle extra virgin olive oil on top of soup and, stir.
When peas are soft shut off soup and, let sit for about 30 minutes before serving.
Cook whatever noodles you prefer and, add to individual bowls; do not add to the pot of soup.  Noodles swell and, absorb all the broth.
Top with Italian grated cheese.
Chefs note:  measurements may not be exact.  Season and, adjust measurements to your own taste.  Be creative!

Sweet Potato & Roasted Garlic Soup

      This is a nutrient rich soup that can turn your mind and, body around.   In the winter season we tend to eat more meat and, starches which we pay dearly for down the road.   Superfoods like sweet potatoes can fulfill that desire for bulkiness and, heartiness without the consequences of bad cholesterol and, weight gain.   I'm giving you the basic recipe but, you can enhance it with more spices like Allspice, curry, turmeric, etc. to make it your own.  Here are some interesting facts about the ingredients for my soup.

   Sweet potatoes, have been consumed since prehistoric times. It is one of the oldest vegetables on Earth.  Along with yams, they have been cultivated in Asia and, Northern Africa since 50,000 B.C.;a true testament to these tubers’ delicious taste and contribution to well-being and, good health.
     There is always some confusion between the yam and, the sweet potato.  In America what is labeled as a yam is really just another variety of sweet potato.  You might find a true yam in ethnic specialty markets.   True yams and sweet potatoes are not even distantly related; they come from two different plant families growing as long as 7 feet and, much sweeter than the sweet potato.   The yam tuber has a dark brown or, black skin which resembles the bark of a tree and off-white, purple or red flesh, depending on the variety. They  grow in tropical climates, primarily in Asia, South America, Africa, and the Caribbean.
      The sweet potato may taste as sweet as candy but, it has a positive effect on blood sugar.  Because of it's high concentrations of fiber, complex carbohydrates and, carotenes  they help stabilize blood sugar levels.  They are also insulin resistant and, contain anti-diabetic properties.  The super fiber content helps to  lower heart disease as well.  
     It's vibrant orange color is a clue to it's high concentration of vitamin A in the form of Beta-Carotene, a powerful antioxidant that protects against free radicals and, helps guard against certain cancers.  Sweet potatoes are also a source of Vitamin C and, Trace Mineral Manganese.

     Garlic has multitudes of benefits for humans and, animals because of it's sulphur compounds.   It has been used for it's antibiotic qualities for centuries.  It has long been touted for it's heart healthy benefits.   There are some recent studies that claim garlic compounds can eliminate brain cancer cells, leading experts to predict that garlic based treatments will be a part of our future.  
     Peeling garlic releases an enzyme called allinase and starts a series of chemical reactions that produce diallyl disulfide or (DADS). DADS is also formed when raw garlic is cut or crushed. However, if garlic is cooked immediately after peeling, the allinase is inactivated and the cancer-fighting benefit of DADS is lost.  It is  recommended to always  wait 15 minutes between peeling and, cooking garlic to allow the allinase reaction to occur.
     For this soup I roasted the garlic to bring out it's earthiness and, sweetness  which will awaken your taste buds immediately.  It is a key ingredient that compliments the sweet potatoes.  Another important flavor will be the basil and, ginger.
     Ginger is definitely a brain spice.  Mild migraine sufferers are using ginger and, the herb fever-few together to treat their attacks.  
      Ginger is a gift for the human gastrointestinal system.  It relaxes the stomach and, can relieve motion sickness, bloating and, nausea.
     Celery contains compounds called coumarins  that help prevent free radicals from damaging cells, thus decreasing the mutations that increase the potential for cells to become cancerous. Coumarins increase the activity of certain white blood cells, immune defenders that target and eliminate potentially harmful cells, including cancer cells. In addition, compounds in celery called acetylenics have been shown to stop the growth of tumor cells.
     Celery has many blood pressure and, cholesterol lowering benefits.  It is very rich in Vitamin K, potassium, sodium, calcium and, magnesium.  It was originated in the Mediterranean countries and, was used as a diuretic then and, now because it contains minerals important for regulating fluid balance and, stimulates urine production helping to rid the body of excess fluid.
      To store celery, place it in a sealed container or, wrap it in a plastic bag or, a damp cloth and, store it in the refrigerator. If you are storing cut or, peeled celery, be sure that it is dry as this can drain some of its nutrients.
     Carrots are a superfood.   Perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: Beta-Carotene.  These delicious root vegetables are also the source of a wide variety of antioxidants and other health-supporting nutrients. The areas of antioxidant benefits are  cardiovascular  and, anti-cancer benefits .   They are highly rich in Vitamin A and, very good for human and, animal eye health.

     I will be researching and, writing an article on carrots in the near future.

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6 cups chicken stock made with with 3 stalks of celery and 3 carrots

2 large stalks of leeks chopped as above

2 large sweet potatoes cooked and, skinless (2-3 cups)

1/2 bulb of roasted garlic as above

pinch of ground or fresh ginger 

2 tablespoon dry basil or chopped fresh basil

sea salt and cracked pepper

Saute leeks (clean thoroughly first)  in olive oil in a large sauce pot, season with salt and, pepper.  Pour in chicken stock with chopped celery and, carrots  continue to simmer.  Add cooked (skinless) sweet potatoes, garlic, ginger and, basil .  Use an emulsifier in the pot or, transfer to a blender to puree soup.  Return to pot and, bring to a short boil.  Adjust seasonings to your liking.   You can also add heavy cream to thicken.  Garnish with more chopped basil and, drizzle of extra virgin olive oil on top.