The Weavers Way Neighborhood Nutrition Team is a group of nutritionists, dietitians and other wellness practitioners working together to bring nutrition inspiration and information to Co-op members. The team aims to provide information and resources that empower members to make desired changes in their approaches to nutrition.

Each month, the team offers a series of educational workshops and demos addressing a theme. In March, we’re focusing on nutritious soups, stews and broths. Blossoms and sprouts are just around the corner, but while we wait, we might as well try to stay warm! Try these two recipes, contributed by Nutrition Team Member Liz Traison Witkin, to help keep the lingering chill at bay. 

BROTHY BEANS AND KALE

Just when you think you couldn’t possibly eat another bowl of soup, these brothy beans will change your mind. This recipe is warm and filling on one hand, and bright and crispy on the other. Creamy white beans float in a flavorful broth, softened kale adds a bright and crunchy texture and a splash of vinegar lends a vibrancy that says, “Summer will be here soon.” 
Serves 4 as a main dish, 6 as a side.

• 1 tbls. olive oil
• 1 onion, halved and thinly sliced
• 3-4 cloves garlic, minced
• 1 tomato, diced
• 1½ cups white beans, cooked
• 2 cups water or broth
• 1 bunch kale, cut into 1-inch-wide ribbons
• 1-2 tsp. apple cider vinegar
• Salt and pepper to taste
• ¼ teaspoon chili flakes (optional)

In a heavy pot, heat olive oil over medium heat. Add onion and cook until softened. Add garlic and tomato, and continue to cook. Lower the heat as necessary; the tomatoes should be softening and releasing liquid, not burning.

Add white beans and water, salt and pepper, and chili flakes if using. Simmer for 15 to 20 minutes until fragrant.

Add chopped kale and cover. Allow kale to soften, about 5-7 minutes.

Add the apple cider vinegar, give a stir and serve warm! 

BONE BROTH

Bone broth has made its way into food blogs and trendy popup shops, touted for its wholesome healing properties. Bones are full of minerals, and when simmered into a broth, they leach collagen, calcium and other important substances, making the liquid very nutrient-dense. Bone broth couldn’t be easier to make: just grab some bones and simmer with herbs. 
Yields 2-2½ quarts.

• 3 to 4 pounds mixed beef bones — short ribs, oxtails, knuckles and neck bones
• 1 tbls. olive oil
• 2-3 carrots
• 3-4 stalks celery
• 1 medium onion
• 2-3 tsp. apple cider vinegar
• Optional: dried mushrooms, dashi, fish sauce, garlic, fresh or dried herbs such as bay leaf

Roast the bones at 400 degrees F for 45 minutes to an hour until evenly browned. (This is optional, but will create a richer, tastier broth.)

Chop the vegetables into large chunks.

Combine vegetables and bones in a pot and cover with 1-2 inches of water. Add vinegar and any other ingredients. Bring to a simmer, then cover, turn to the lowest possible heat and leave for 12-24 hours. (This could also be done in a slow cooker.) Skim the surface of the broth as needed and add additional water as necessary.