Black Bean Soup

tial amino acid methionine. Brown rice is a good source of methionine, and when eaten with black beans, creates complete protein. Brown rice, which is considered a whole grain, is also an excellent source of manganese, selenium, magnesium and fiber. Whole grains are part of a healthy diet and have been shown to reduce the risk of cardio vascular disease, diabetes and obesity. Brown rice is a carbohydrate that eaten in moderation is beneficial to our health. Carrots are a good source of vitamin K and an excellent source of vitamin A in the form of beta carotene. Fortunately, this form of vitamin A is fairly stable when it is heated. When tomatoes are cooked, the carotenoid pigment lycopene is more fully released. Lycopene is an antioxidant that is especially beneficial to the prostate. Tomatoes are an excellent source of Vitamin C, A and K. Seasoning herbs such as cumin, savory, cilantro and oregano are not only concentrated in flavour, but are also concen- trated in antioxidants, vitamins, flavonoids and minerals. Kale is an excellent source of vitamin K, A. C, manganese and 45 known antioxidants. When it is lightly cooked it appears to exhibit cholesterol lowering abilities. Recent research has shown the discovery of isothiocyanates derived from kale have the ability to support detoxification of the body at the genetic level, lowering the risk of five different cancers. Kale is one of the most nutrient dense vegetables. Cilantro is also known to have the ability to assist in detoxifying the body of heavy metals. Science is currently discovering so many important attributes of food, and lately I have heard that we need at least 50 different non processed foods a week for a strong gut microbiome and immune system. Here are 14 in just one bowl of soup. I hope you enjoy this soup, and all the health benefits.

Black Bean Soup

2 onions chopped

1 Tablespoon olive oil

Prairie Wool

dirty rotten varmints they were. And he would most certainly not have taken pot-shots at his own grandmother. However, Kayden paid for these poorly thought-out schemes eventually. When you get older, you’re expected to revert to childhood – right?

Something about springtime frees your soul and makes you feel young again – or youngish, anyway. When the sun warms your face, and a warm breeze clears the winter frost from your brain, it’s hard not to feel reborn along with the rest of the earth. I think we who are fortunate enough to live in the country have a special kinship with this rebirth, a closeness to the land and its inhabitants. Maybe this sounds a bit fanciful, but I have a story to back my theory up.

It happened quite a few years ago on a frosty April night. My three kids were concerned about their mare, Tina, who was heavily in foal.

“Maybe tonight,” Dad had said, stroking a hand along the mare’s swollen side. We’d gathered to assess her condition as she stood placidly in a snug shed at one end of the field. Everyone agreed there was a contemplative look in her eyes and a few other, more telling signs.

Dad turned, noticing the worry on each small face, and hastened to reassure. “She’s had plenty of foals in her day. She’ll be fine.”

Later that night, I woke in the inky stillness of my bedroom and sat bolt upright to check the clock. It was 3am. Why had I awakened? Something was wrong.

I pulled a coat over my pyjamas and stole silently out of the house. High overhead, the moon cast her silvery glow across the path before me as I hurriedly crunched through the glittering grass, watching clouds of my

1/2 cup brown rice

7 cups water

2 carrots sliced; 2 stalks of celery sliced

3 cloves garlic

2 cup cooked black beans (1 can, drained and rinsed)

5 chopped tomatoes

1/2 teaspoon cumin

1/2 teaspoon savory

1/2 teaspoon oregano

2 teaspoons sea salt

1/2 teaspoon ground black pepper

1 cup chopped Kale (optional)

1/2 cup chopped cilantro (optional) breath puff away on the still night air.

Sauté the onion in the olive oil, add the water and the rice. Bring to boil and simmer for 20 minutes. Chop the garlic and let wait. Add the celery, garlic, black beans and carrots. Let simmer for about 7 minutes, add the chopped tomatoes and seasonings. Let simmer for another 5 minutes and then add the kale and cook for 2-3 minutes. Stir in the cilantro just before serving.

Unexpectedly, a loud moaning noise shattered the silence of the night, becoming louder and more tortured with every passing second. I broke into a dead run. Over the fence, I flew and dashed into the pasture to see Tina lying flat upon the frozen earth –a large, white, struggling mass behind her. It was the foal making the horrible gasping sound! Fully encased in the amniotic sac, it couldn’t breathe, and as I got closer, it ceased its feeble struggles and was still.

“Tina!” I yelled. Startled out of her exhaustion by my sudden appearance, she snorted and lunged to her feet. As she did so, the sac was torn away from the tiny creature within, and Tina wheeled around to begin nuzzling him. Seeing the foal lift a shaky head in answer, I stopped, panting, and sat down to watch the age-old bonding take place.

While I don’t profess to be more in tune with nature than the next guy, I’ll always be grateful I was awakened that night.

The magic of spring.

In Loving Memory Of Allen P. Miller

March 21, 2020

Those we love don’t go away, they walk beside us every day. Unseen, unhearded, but always near, still loved, still missed, still very dear. Forever loved and sadly missed by

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Craig Baird Columnist

Once again, I would like to dive back into the time machine and look at what was going on in Vermilion back in the past, in a particular month.

This week, we are going to see what was going on in Vermilion during the week of June 22, 1914.

Of course, no one knew that in just over a month, the country would be going into the First World War. For now, though, everyone was simply going about their lives.

Over one million acres of land in the Vermilion valley, including 156 sections