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Chef Wendell: Quality nutrition with legumes and greens

INDIANAPOLIS (WISH) -There’s not even a remote chance! The only “high” you’ll get from the Cannabis sativa seed is a delicious buzz of confidence from nurturing your body / temple with a wealth of wholesome nutrition.

As Americans obediently belly-up to a steady diet of empty calories from sugar, soft drinks and junk food, the serious side effects are across-the-board-morbid obesity, diabetes, cardiovascular disease, a weakened immune system and malnutrition will prevail– In America in the 21st Century.

The Journal of the American Dietetic Association says our bodies require ‘high-quality nutrients’ to be healthy and happy. Alas, due to the over-processed American diet composed of unhealthy, albeit, tasty traditional favorites such as pizza and doughnuts, it’s become a supportable fact: over-fed and under exercised Americans are a bit malnourished- incapable of achieving their God-given potential or successfully fending off disease.

Until I was 40, I abused myself with poor food choices. After overcoming heart disease and obesity, I began to eat a plant-based diet from the Celestial Apothecary. This act released blunted talents I didn’t know I possessed, such as writing a syndicated food column, motivational speaking and standing fearlessly in front of a TV camera on Saturday Morning Daybreak News.

This heart-healthy, fat-free entrée or side dish is easy and brimming with protein, fiber, wholesome vitamins and minerals that nourish every cell in your beautiful body. (The fats in this dish are the good ones from the omega EFA’s).

It’s all about loving yourself enough that you don’t want to be sick and tired any more.Hemp Seeds, Greens and Beans (no oil added)

Modified from Ordinary Vegan

Serves: 2

Nutty and delicious Hemp seeds add a nutritional punch to this fibrous dish because they are considered a perfect protein loaded with both Omega 3 and 6 essential fatty acids.

5-10 ounces of chopped spinach and kale-protein, calcium, vitamin K, A & C, Iron

Diced or thin strips of red, yellow and green pepper-Beta Carotene, Vitamin E & C, lutein, B6

1 15-ounce container of cooked beans (any bean)-Protein, calcium, folate and fiber

2 garlic cloves, chopped- phyto-nutrients, minerals, vitamins, and antioxidants

2 Tbls. hemp seeds-Protein, Omega-3 and 6, fiber

1 Tbls. bean liquid

¼ vegetable stock for sautéing plus ½ cup

¼ tsp Himalayan salt-Trace minerals

¼ tsp. ground black pepper-Antioxidant

Juice of one lemon-Vitamin C, antibacterial & ‘ALKALIZING’* (Lemons contain 22 anti-cancer compounds)

Hot pepper flakes-Capsicum

• Strain the beans reserving 1 Tbsp. of the liquid.                                                                                                              • Rinse. Place in a large bowl and smash half the beans and 1 Tbls. of hemp seeds with a potato masher.

• Heat ¼ vegetable broth in a large sauté pan. Sprinkle with salt and pepper. Add the garlic cloves and “sweat” for 1 minute.

• Add the mashed and whole beans, bean liquid and cook for a minute over low heat

• Add greens and ½ cup of the vegetable broth.

• Cover and cook for approximately 3 minutes or until the greens have softened a bit.

• Add the colorful peppers then squeeze the lemon juice over the top.

• Gently mix (Please do not over mix).

• Garnish with another 1-2 tablespoons of hemp seeds, red pepper flakes and serve.