South African Corn and Bean Stew

South African Samp and Beans

This is a traditional South African samp (cracked corn kernels) and bean recipe. It takes about 3.5 hours to prepare, so a Saturday or Sunday afternoon is perfect. The recipe is nicely spiced by the jalapeno, garlic, bay leaf, and curry powder. You can experiment to adjust any of the spices up or down. Or remove some and add your own favorite spices!

Extremely filling, you should find this to be a very satisfying and healthy meal.

Ingredients:

16 oz. dry pinto beans

16 oz. samp (cracked corn kernels)

10 cups water

1 bay leaf

2 chicken bouillon cubes

2 cans 15 oz. diced tomatoes, with juice

3 teaspoons curry powder

Freshly ground black pepper

2 potatoes, peeled and diced

6 tablespoons extra virgin olive oil (EVOO)

1 onion, chopped

1 red pepper, seeded and chopped

2 medium jalapeno peppers, chopped (seeds removed if you want to cool it down)

4 cloves garlic, peeled and chopped

Note: you may add salt if desired. I think the salt from the two bouillon cubes is adequate.

Method:

1.      Mix and wash the samp (corn) and beans together in a colander. Wash well to remove any grit.

2.      Put them in a large pot with 10 cups water. Add bay leaf and bouillon cubes. Bring to boil then reduce heat to medium and cook with lid slightly askew until samp and beans just start to become soft, about 2 hours. Stir occasionally to prevent sticking.

3.      Add tomatoes, potatoes, curry powder, and black pepper, stir, and continue to cook for another 30 minutes. 

4.      Place EVOO in a skillet and sauté onions, red pepper, jalapeno, until softened. Add chopped garlic and cook 2 minutes more. Scrape sautéed veggies and EVOO into samp/bean mixture, stir, and continue cooking, another 30 minutes.

5.      Test samp, beans, and potatoes. If any are not fully cooked, continue cooking until done.
Add water if necessary.

6.      Serve with warm slices of whole wheat bread and a rich red wine (cabernet sauvignon for example). Enjoy!

Whole Wheat Fruity Banana Nut Bread

Nutrition research has shown that low fiber, high sugar foods are bad. These foods have a high glycemic index which can cause blood sugar to jump, resulting in hyperglycemia.  So when we crave a tasty dessert, how can we safely proceed? 

This recipe utilizes high fiber whole wheat flour and healthy nuts, raisins, and berries. The loaf comes out substantial and thick, with plenty of moisture and mouth-appeal. The blueberries, raisins, and nuts add to the recipe's nutritional value and tastiness.

The result is a pleasing, sweet (but not cloying), moist  bread loaded with fiber and protein. Think of something of which Dr. Oz or Dr. Weil would approve. Don't overindulge, but enjoy!

Ingredients:

¼ C. EVOO (olive oil is preferred, or melted butter if you absolutely insist)

2 Tbs. honey

¾ tsp. baking soda

¾ tsp. cinnamon

1 tsp. vanilla extract

3 very ripe medium bananas (or 2 large)

2 eggs

2 cups whole wheat flour

½ C. coarsely chopped walnuts

½ C. raisins

½ C. fresh blueberries

Method:

Preheat oven to 350F.  Coat a 9x5 baking dish with a thin layer of EVOO.

Combine EVOO, honey, baking soda, cinnamon, and vanilla in a large mixing bowl. Stir and blend well.

Mash bananas then add to mixing bowl. Stir in eggs, add flour, and mix well. 

Add chopped walnuts, raisins, and blueberries. Mix all ingredients until well combined. Use a spatula to extract the mixture into the baking dish. Allow mixture to rest for 10 minutes.

Loosely cover with a piece of aluminum foil and place in oven. Bake for 1 hour. Test with a toothpick inserted into the middle of the loaf. If it comes out clean, the loaf is done. Otherwise, bake for a few more minutes and test again.

Remove from oven and carefully extract from baking dish using a knife to loosen the sides and a spatula to carefully lift the bottom. Cool on a rack for 10 minutes.

Only one final instruction: slice, eat, and enjoy!