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Heart disease friendly hiker stew

I had fallen behind in my Yellow Bird boxes lately. It’s been a busy week all around. But I wanted to use the bunch of Bok Choy, purple kale, the last of my hot peppers, barley and thyme in a Ribollita inspired stew today.


  • 1 large bunch of purple kale
  • Olive oil (to sautee the onions with – you can use water if you do the no fat thing)
  • 1 large bunch of Bok Choy
  • 1 yellow onion
  • 2 cloves garlic
  • 1 tsp. Kosher salt
  • Lot’s of ground black pepper
  • A couple of bunches of thyme
  • 1 can of Cannelloni beans
  • 2 cans fire-roasted diced tomatoes
  • 2 medium-sized containers of homemade vegetable stock
  • 1 cup + barley

Basically, just saute the onions, add the garlic, then the tomatoes. Simmer for a few minutes then add the chopped kale. Simmer those for around 10 minutes then add the diced up Bok Choy stalks, hot peppers, pepper, thyme and cook for another 10 minutes. In a separate pan, before starting the stew base, start cooking the barley until it’s ready. When the barley is done, pour the stock into the stew base pot and add the beans and barley. Cover and let simmer for around 15 minutes. Add more liquid if you like, I prefer mine to have some broth but not be overly soupy so I err on the thinner side of the liquid metric.

I made fresh bread from “The Complete Book of Breads.” His 30-minute bread since I’m a horrible baker and usually try to stick with just the basics. Easily a man bread because it’s easy and quick with very little preparation. This is not to say that I didn’t end up with flour all over my arms and chest, the counter, the picture frames, and the floor, however.

But yeah, it’s an easy way to make a dish full of flavor with a serious punch of vegetable goodness. Side note, it’s freezer friendly and makes a ton so there’s a positive as well.

This would make some great campfire reheat meal come to think of it. I may take some with me to Zaleski State Park next weekend when I do the hike into some of the campsites for a quick overnight hike to test out my new 20-degree sleeping bag. Food for the hungry hiker with heart disease right there.

My hiker crew from last week at Tar Hollow. I’m the dude at the far right.
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