Grains, Greens and Beans

For some time now, Dennis and I have been trying to eat healthy as a lifestyle, not as a diet. We have dropped eating meat at every meal to only eating animal protein 2-3 times per week or less. Many weeks we successfully eat no meat. Years ago, we cut back on red meat since it is known to cause many health problems. Additionally, US mass meat production is responsible for creating large amounts of methane gas and consumes many natural resources to make a pound of beef or pork. The inhumane treatment of the animals doesn’t sit well with us either. Dropping pork from our diet was an easy progression after not missing the beef steaks. We occasionally give into to a lean grass-fed ground beef or bison burger when eating out. Or we've allowed throwing a ¼ lb ground lean beef or bison into our marinara spaghetti sauce. But generally, dinner is meatless. When we have meat, we preferred lean, organic chicken, wild salmon or fresh mild white fish of some kind.

Brown rice with black beans and sautéed spinach with fresh tomatoes

As we were preparing for this trip, we chose to streamline our food packing by focusing on grains, greens and beans. Why? Because these three food types combine to make a wide range of healthy meals that offer complete nutrition in terms of vitamins, amino acids and other important micro nutrients, and yes, protein. Hot or cold, there is an endless variety of soups, stews, salads and one pot dishes that are healthy and delicious with grains, greens and beans.

I was pleasantly surprised to find Target(R) of all places carried organic, low sodium beans in paper milk carton-like rectangular containers (BPA-free) which stack compactly in the small RV pantry. I can store 10 bean cartons in a smaller footprint than a large cereal box. Yes, dry beans are cheaper but take much longer to prepare, and with limited pan and counter space, I’ve found these beans work quite well for us.

Dry grains such as brown, white or red rice, quinoa, bulgur wheat, millet, polenta, farro, freekeh, couscous or any variety pasta can deliver many meals for each 1 lb bag. They cook quickly in my Bella Pressure Cooker (aka Instant Pot rival.)

Greens are more expensive and spoil more easily but if you are flexible enough to shop for what it is season and on sale, and clever enough to use them up before they spoil, you will have some fabulous options. We buy baby spinach or kale and use them in salads and sauté dishes as well as tossing handfuls of leaves into our breakfast smoothies until the greens are gone. Alternately, we buy rainbow chard, fresh romaine or mixed field greens. We also love broccoli, cauliflower, Brussels Sprouts, artichokes, green beans, beets, sweet potatoes, carrots, onions, garlic, or just about any root vegetable.

And any grains, greens and beans dish can be enhanced with tasty nut, fruit and/or cheese additions.

It’s not necessary to have all 3 items in one dish either although it’s quite doable. We often prepare the grains and mix in the beans, then serve a greens side. Greens can be served raw like a salad or slaw or sautéed in a pan with onion or garlic and seasoning, or roasted in the oven with other veggies so we are sure to eat a rainbow of fresh veggies and fruits throughout the day.

Here are a few dishes we’ve made so far.

Brown rice-black bean-spinach saute with fresh ear of corn

Pasta Puttanesca – roma tomatoes, kale, black olives, cannellini beans, onion and garlic

Roasted veggies – broccoli, cauliflower, potato, onions and garlic

1. Brown rice with black beans and sautéed spinach with fresh tomatoes
2. Leftover brown rice-black bean-spinach saute with a fresh ear of corn on the side
3. Sweet and savory kale salad with wine braised quinoa, dried cranberries, sliced almonds with hummus and crackers on the side
4. Baked sweet potato loaded with cooked red lentils and side salad
5. Roasted veggies – broccoli, cauliflower, potato, onions and garlic
6. Pasta Puttanesca – sautéed roma tomatoes, garlic, onion, kale, black olives and cannellini beans over fettucini

Have I mentioned the limited pan selection I brought with me due to lack of space? I’m sure there’s room for a saucepan if I really needed it, but I’m having fun seeing what I can prepare in this limited space with limited cooking utensils.

The exception to this cooking style has been when we’ve taken a break from the RV while visiting dear friends who graciously invite us in to their homes and let me take over their kitchen for a few meals. (Traci and Greg, can’t thank you enough for your generous hospitality!) I find healthy new recipes I’ve been wanting to try that require more ingredients and prep time, so I am sure to use as many of their kitchen gadgets, bowls and pots and pans as possible. And because D enjoys my cooking, he happily helps clean up afterward. That enables us to get invited back!!

As we continue this road trip, we research and read more about the whole food plant-based way of eating movement. We are convinced this healthy eating lifestyle combined with daily exercise contributes to our overall good health.