Recipe: Soul Stew

Celebrate Black History Month by making this hearty traditional stew. Not only does it soothe the soul, it helps the body in many different ways.

Fiber:
All fruits and vegetables contain FIBER, which acts like a scrub in our bodies. It cleans our digestive system and helps it to work smoothly. Which ingredients in this recipe contain fiber?

Protein:
PROTEIN helps to build and support muscle, skin, bones, and blood. We can't live without it because they are the building blocks of life! Protein is usually found in meat, dairy, eggs, and fish, and beans, and in this recipe, you'll get a dose of fiber from the beans.

Soul Stew
Adapted from Cookshop
Serves 6 at 1 cup

Ingredients:
1 can black-eyed peas
1 bunch collard greens
1 can diced tomatoes
1 yellow onion, chopped
2 tablespoons molasses
1 teaspoon vinegar
2 cloves garlic, minced
1 Tablespoon olive oil
Salt and pepper
Hot sauce*
*Optional

Equipment:
Cutting board
Knife
Large pot
Can Opener
Measuring Cups
Measuring Spoons

Directions:
1. Chop onions in small pieces.
2. Wash collards, remove their stems and slice or tear leaves into very thin strips.
3. Heat oil in a large pot over medium heat. Add onions and garlic and cook for 2 minutes, being careful not to burn it.
4. Add collard greens and stir.
5. Add all remaining ingredients, except hot sauce, and stir well. Cover pot and cook for 10-15 minutes.
6. When greens are tender, taste the flavorings and add more vinegar, salt and pepper if needed.
7. Serve alone or on top of rice or with a side of cornbread. Top with hot sauce if desired.

October Recipe: Black Bean and Corn Salad

This simple black bean and corn salad will build muscles, clean the stomach, and maintain a healthy immune system.

Serve with whole wheat pita bread to get the complete protein that your body needs for strong muscles!

Makes 10 servings at 1/2 cup each.





INGREDIENTS:
1(15-ounce) can low –sodium black beans
1 medium bell pepper
1 fresh tomato
1 cup fresh or frozen corn, thawed
1 clove garlic
1/2 bunch of fresh cilantro
1/4 fresh jalapeno
2 limes
1 teaspoon chili powder
5 medium whole wheat pita pockets


EQUIPMENT:
Can opener
1 large bowl
Strainer or colander
Sharp knife (For adult use only)
Cutting board
Butter knife
Small spoon
Large spoon


1. Wash all produce and rinse beans in strainer. Put into large bowl.
2. Have an adult cut tomatoes into wedges, then cut in small pieces.
3. Have an adult cut pepper in half. Take out all of the seeds! Adult will cut the bell pepper into strips. Cut in small pieces.
4. Rip the leaves off of cilantro into small pieces. Add to bowl.
5. Ask adult to finely chop onion and deseed jalapeno and chop.
6. Have an adult cut lime in wedges. Squeeze over mixture.
7. Mix all other ingredients together.
8. Cut pita in half. Spoon salad on top of or scoop into pita. Enjoy!