Beth Baldino, MSW, CHHC
Certified Holistic Health Counselor
(973) 979-6951

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Leafy Greens & Beans


2 tablespoons olive oil
1 chopped onion
2 cloves garlic, sliced
¼ teaspoon red pepper flakes
Salt and freshly ground black pepper
2 cups kale
2 cups water
1 15-ounce can or approximately 1 cup fresh cannelini beans
¾ cup chicken stock


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  1. Wash kale and strip the leaves off the stalks. Discard stalks and roughly chop kale.
  2. Bring the water to a boil in a 10-12 inch skillet that has a tight-fitting lid.
  3. Add the kale and cook, covered, over high heat, stirring occasionally, until tender, approximately 5 minutes. Remove and drain, saving the cooking liquid to drink (for a really healthy, vitamin and mineral rich green cocktail known as “pot likker”).

Recipe: Kale with Raisins and Toasted Pine Nuts

This dish, featured in the book, Greens Glorious Greens by Johnna Albi & Catherine Walthers, is one of the most delicious ways I’ve found to prepare kale, a food we want more of in our diets for all its health-promoting effects. Known as a “superfood” because it is such an excellent source of nutrients including vitamin A, vitamin C, vitamin B6 and manganese, it is also a very good source of dietary fiber, calcium, copper, vitamin B6, and potassium. Kale has also been shown in various studies to be associated with a lower incidence of various cancers, due to the high levels of active phytochemicals it contains.  Furthermore, the carotenoids found in this vegetable, especially lutein and zeaxanthin, provide a protective effect against the risk of cataracts.

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Recipe: Roasted Crispy Kale

Green vegetables are the foods most missing in our diets. Learning to cook and eat greens is essential to creating health. Nutritionally, leafy greens like kale are very high in calcium, magnesium, iron, potassium, phosphorus, zinc, and vitamins A, C, E and K. They are full of fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals.

This is a very easy way to prepare kale and great for introducing it to someone who is not a big vegetable eater (and of course, children). Prepared in this manner it can be eaten plain as a side dish, over a grain, in a salad, or as a snack like chips.

 Read more... (Estimated reading time: 1:16 mins)