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Whole-Grain Pasta with Greens and Beans to Promote Lactation

Whole-Grain Pasta with Greens and Beans

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Whole grains, greens, and beans are all considered lactogenic foods. This comforting dish uses all three, and it has the added benefit of being ready

in just about half an hour.

Serves:

4

Cooking time:

30 minutes

Ingredients:

  • 2 tablespoons olive oil
  • 5 garlic cloves, finely chopped
  • 2 bunches kale or chard, or 2 medium heads escarole, roughly chopped, washed, and drained (leave some water clinging to the leaves)
  • Salt and pepper
  • Pinch of red pepper flakes, or to taste
  • One 12- to 14.5-ounce box whole-wheat or whole-grain pasta, like penne
  • One 14- to 15-ounce can no-salt-added white beans, drained, 1/2 cup of the liquid reserved
  • (It’s important to use no salt-added beans here, since you’ll be using some of the canning liquid.)
  • Grated Parmesan cheese, for serving

Method:

Bring a large pot of salted water to a boil (covered to speed things up).

Meanwhile, heat the olive oil in a very large skillet over medium heat. When it shimmers, add the garlic and cook until fragrant, about 30 seconds. Add the greens by the handful, stirring and adding more as they wilt, until they’re all in. Stir in salt, pepper, and red pepper flakes to taste. Reduce the heat and simmer, covered, while the water comes to a boil.

Cook the pasta according to package directions. About 5 minutes before the pasta is done cooking, stir in the drained beans-not the liquid-to the greens. Simmer, covered, while the pasta finishes cooking.

When the pasta’s ready, drain it and add to the skillet (if it’s not big enough to hold everything, return the pasta to the big pot and add the greens and bean mixture). Toss to combine, adding some of the bean liquid if the mixture looks dry.

Serve with grated Parmesan cheese.

MAKE BABY FOOD:

  • Skip the red pepper flakes, which will upset most babies who find one on their tongues (if your baby’s OK with heat, use a dash of hot sauce instead), cut the cooked escarole into smaller pieces, and you’re good to go. If you’re on purees, add a little more of the bean liquid before you whir.
Article Posted 5 years Ago

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