Monthly Archives: August 2018

Cauliflower and Broccoli in Cream Sauce

Cauliflower and Broccoli in White Cheddar Cream Sauce

 

Steamed broccoli and cauliflower is folded into a thick white cheddar cream sauce that is so delicious, everyone will want more!

Cauliflower and Broccoli in Cream Sauce

Ingredients                                                          Makes: 6 servings
2 cups broccoli, cut into small florets
2 cups cauliflower, cut into small florets
2 Tbsp unsalted butter
2 Tbsp all-purpose flour
1/4 tsp mustard powder
1/4 tsp sea salt
black pepper to taste
1 cup milk
1/2 cup white cheddar cheese, shredded

Instructions
Steam vegetables. Clean the broccoli and cauliflower and then cut into small florets. In a medium to large saucepan add a cup of water and a steaming basket. Transfer the vegetables to the steaming basket and turn the element to high. Steam the vegetables for 4 to 5 minutes over high heat or until tender-crisp.

Make cheese sauce. In a small bowl combine the flour, mustard powder, sea salt and black pepper, then set aside. Grate 1/2 cup of white cheddar cheese and set aside.

In a saucepan over medium heat, melt the butter. Stir in the flour mixture until well mixed then slowly pour in the milk 1/4 cup at a time until well blended and thickened. When all the milk is added and the sauce is thick and bubbly, stir in the grated cheese.

Add sauce to vegetables or vegetables to the sauce. Transfer the steamed vegetables to a plate and pour the sauce on top ~or~ transfer the vegetables to the saucepan and gently fold the vegetables into the creamy sauce before serving; the option is yours. Serve immediately and enjoy.

Recipe shared by: J. Marshall

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Cauliflower Alfredo Fettuccine with Broccoli

 

Cauliflower is pureed and mixed into the milky Alfredo sauce making it extra thick and creamy. Steamed broccoli is also folded into this delicious dish, making it that much healthier.

Cauliflower Alfredo Fettuccine with Broccoli

Ingredients
8 ounces uncooked whole-wheat fettuccine
1 tsp extra-virgin olive oil
1 cup broccoli, cut into small florets
1 cup cauliflower, cut into small florets
1 1/2 Tbsp unsalted butter
3 garlic cloves, minced
1 Tbsp all-purpose flour
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
1 cup milk
3/4 tsp fresh lemon juice
1/4 cup Parmigiano-Reggiano cheese, grated & divided
1/4 cup parsley sprigs (garnish)

Instructions
Cook pasta. In a sauce-pot, bring water to a boil, sprinkle in a little salt and then add the pasta. Cook the fettuccine for the time recommended on the package, usually 7 to 10 minutes, or until al dente. When the pasta is cooked, remove from heat immediately, drain and then pour cold water over the pasta to cool it down and stop the cooking process. Add a teaspoon of olive oil to the pasta and mix it in to prevent the pasta from sticking together. Transfer the pasta to a bowl and cover until ready to use.

Prepare other ingredients. Clean and then cut the broccoli and cauliflower into small florets, placing them in separate bowls. Combine the dry ingredients in a small bowl including the flour, sea salt and black pepper, then set aside. Grate the cheese and set aside in a small bowl. Mince the garlic cloves and transfer to a small bowl. De-stem and trim the parsley, set aside for garnish.

Steam the broccoli and cauliflower. In a sauce-pot add just under a cup of water and a steaming basket. Steam first the cauliflower for 5 to 6 minutes or until tender and can easily be pierced with a fork; then transfer back to its bowl. Next steam the broccoli for 4 to 5 minutes or until tender-crisp, then transfer back to its bowl.

Puree Cauliflower. When cauliflower has cooled a little, transfer to a food processor and puree until smooth; then put back in its bowl.

Make thick Alfredo sauce. In a large saucepan melt the butter over medium-low heat, then add the minced garlic. Cook the garlic for 2 to 3 min or until fragrant, then sprinkle in the flour mixture and combine well. Cook mixture until it thickens, then add half of the milk and stir until it thickens. When it has thickened add the remaining milk, stirring until it thickens again. Next stir in the pureed cauliflower and half of the grated cheese and combine. Taste the cream sauce and add any additional seasonings or milk to suit personal taste.

When satisfied with the Alfredo sauce, fold in the pasta and then the broccoli until nicely blended. Serve the pasta with the remaining cheese sprinkled over the top and garnished with parsley. Serve immediately.

Recipe shared by: J. Marshall

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Creamy Potato and Cauliflower Casserole

Creamy Potato and Cauliflower Casserole

 

A creamy potato casserole with mouthwatering flavour that nicely accompanies many meal plans. Always a popular dish at the table with everyone.

 

Creamy Potato and Cauliflower Casserole

Ingredients                                                      Makes: 6 servings
4 to 5 large potatoes, peeled, cubed into 1-inch pieces
1 1/2 cups cauliflower, cut into small florets
1 sweet onion, diced
3 garlic cloves, minced
3 Tbsp unsalted butter
2 1/2 Tbsp all-purpose flour
1/4 tsp dry mustard powder
1/4 tsp thyme powder
1/4 tsp paprika powder
1 tsp sea salt
black pepper to taste
1 cup milk
1 cup unsweetened plain yogurt ~or~ sour cream
3 green onions, sliced ~or~ 2 Tbsp chives, diced
2/3 cup white cheddar cheese, shredded

Instructions
Prepare potatoes. Peel the potatoes and cut out any eyes or sore spots. Cut the potatoes into 1-inch cubes. Place the cubed potatoes into a pot of water, bring to a boil and cook for about 7 to 8 minutes or until tender. Remove and drain the potatoes in a colander then side aside to let them cool.

Steam the cauliflower. Cut the cauliflower into small florets and then steam for 4 to 5 minutes, or until tender and can be easily pierced with a fork. Transfer cooked cauliflower to a bowl to cool and discard the water in the pot.

Prepare remaining ingredients. Dice the onion and mince the garlic and then put them aside in a bowl. Dice the green onions or chives and set aside in its own bowl. Grate the cheddar cheese and then transfer to its own bowl. In a small bowl combine the flour, mustard powder, thyme, paprika, sea salt and black pepper; then set aside.

Preheat oven and prepare oven dish. Preheat the oven to 350 degrees F. Coat a 9 x 13 baking dish with coconut oil or unsalted butter. Set the rack to the middle of the oven.

Sauté the onions and garlic. Melt the butter over medium-low heat then add the diced onions. Cook for about 5 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook, stirring constantly, for 1 more minute.

Create a milky roux. Sprinkle the flour into the sautéed onions and stir to mix, cook for about 1 minute or until well blended. Slowly pour in the milk 1/4 cup at a time while whisking until the mixture thickens; then repeat until it is all mixed.

Creamy Potato and Cauliflower Casserole

Combine ingredients with creamy sauce. Stir in the sour cream or yogurt, 1/2 cup of the grated cheese (leaving the remaining little bit for the top), and the diced green onions into the thickened creamy sauce and mix well. Then add the cooked and drained potatoes along with the steamed cauliflower. Stir until well combined; taste and season with sea salt and freshly cracked pepper, to taste.

Bake. Pour into the prepared baking dish. Sprinkle the remaining shredded cheese on top of the casserole. Place into the oven and bake at 350 degreed F in the oven for about 45 to 55 minutes or until it is bubbly and lightly golden on top. Remove from the oven and let cool for about 10 minutes before serving. Enjoy.

Recipe shared by: J. Marshall

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Lemon Meringue Pie

 

 

A great lemon meringue pie offers a flaky buttery crust with a tangy lemon filling and fluffy soft meringue on top.

 

Lemon Meringue Pie

Ingredients                                                              Makes: 1 pie
1 frozen pie crust            *Try our Dessert Pie Crust recipe here!
~Lemon Filling~
5 large egg yolks, separated
6 Tbsp organic cornstarch
1 cup organic sugar
1/4 tsp sea salt
1 1/2 cups purified water
1/2 cup lemon juice
2 tsp lemon zest, fine grated *Optional
2 Tbsp unsalted butter
~Meringue Topping~
1 Tbsp organic cornstarch
1/3 cup purified water
1/2 tsp lemon juice
2/3 cup fine organic sugar or powdered sugar
5 large egg whites (room temperature)
1/2 tsp vanilla extract

Instructions
Separate the eggs. Eggs are easier to separate when cold, though the egg whites are easier to use closer to room temperature. So separate the eggs first into two separate medium-sized mixing bowls, then let the egg whites sit for a while. The egg whites should have no bits of yolk or shell in the bowl. *(Hint: Egg whites will not whip up properly if they are in contact with any oil.)

Pre-bake the pie shell. If you are using a packaged frozen pie crust, follow the directions on the package. If you are using a homemade crust, follow the instructions on the given recipe.

Generally, pie shells should be thawed and then gently pierced with a fork to create air-holes to prevent the shell from bubbling up when baking. An egg/milk mixture can be brushed unto the shell with a pastry brush to prevent the crust from becoming soggy later by the filling and gives an attractive shiny golden finish to the crust.

Preheat an oven to 375°F, place the shell on the middle or higher rack and bake for approximately 15 minutes. Keep an eye on the crust near the end of its baking time to check for readiness. The crust is ready when all of the crust has risen and the crust has turned a light-golden brown colour.

Make the lemon filling. In a medium-sized bowl, whisk the egg yolks and then set aside.

In another medium-sized bowl combine the cornstarch, organic sugar and sea salt; and then whisk in the purified water. Transfer the cornstarch mixture to a saucepan. Bring the mixture to a boil over medium heat, whisking constantly. Let simmer for a minute or two until the mixture begins to thicken.

When the cornstarch mixture has changed to a thick gooey consistency, remove from heat. Take a spoonful of the cornstarch mixture and whisk it into the beaten egg yolks to temper the yolks. Continue to whisk in spoonfuls of the cornstarch mixture until you’ve used about half of it.

Then add the egg yolk mixture into the pot with the remaining cornstarch and stir well to combine. Return the mixture to a boil, over medium to medium-high heat, stirring constantly. Cook for 3 to 4 minutes longer then remove from heat; the starch will keep the eggs from curdling.

Stir in the lemon juice, lemon zest, and unsalted butter into the mixture; then set aside.

Prepare the meringue topping. In a small saucepan, whisk together the cornstarch and the purified water until the cornstarch dissolves. Heat on medium heat and whisk until the mixture bubbles and thickens; then remove from heat and set aside.

Beat egg whites until well mixed and become frothy, starting slow and increasing speed, then slowly mix in the sugar. Beat until the egg whites form soft peaks. Next stir in the lemon juice and the vanilla.

Add the cornstarch water mixture a spoonful at a time, as you continue to beat the egg whites. Increase the speed to high and continue to beat until the egg whites have formed stiff peaks. Be careful not to over-beat though as your meringue could lose its smooth texture.

Preheat oven. Preheat oven to 325°F. Move the rack to the middle shelf.

Fill the pie shell with the lemon filling and top with meringue. Heat the lemon filling again, until it is bubbling hot them remove from heat.

Scoop the hot filling into the pre-baked pie shell, spreading it out evenly. Next scoop out the meringue mixture and spread it out evenly around the edge of the pie. Make sure the mixture attaches to the crust with no gaps to help anchor the meringue and help keep it from shrinking.

Scoop the meringue on top of the lemon mixture and spread it out. Use the back of a spoon to create peaks all over the meringue.

Bake. Bake the pie for 20 minutes at 325°F, until the meringue is golden brown.

When the pie is finished baking, gently transfer to a wire rack and allow it to cool completely to room temperature. If the pie is even remotely warm when you cut into it, the lemon base will be runny and the pie will not hold its form.

The pie is best if eaten the first day, but will keep good for 3 days. Keep refrigerated after it is cooled.

To cut the pie after it is cooled, dip a sharp knife in cold water to help with cutting the pie into slices and then clean the knife with a paper towel between cuts.

Making Lemon Zest
Wash the fruit.  Wash and thoroughly dry the fruit before zesting.

Using a citrus zester. Use moderate pressure to drag the sharp-edged side of the tool down the fruit. This tool produces long, thin, curly strips of zest that are ideal for garnishes.

Using a vegetable peeler. Using moderate pressure, so as not to remove any pith, drag the peeler down the citrus fruit. This makes large pieces of zest, perfect for infusing oils or sugar syrup. For smaller pieces of zest, slice into thin strips or mince into pieces with a knife.

Recipe shared by: J. Marshall

* Try our Dessert Pie Crust recipe here!

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  • Article Archive – View our reference articles on maintaining a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.
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Dessert Pie Crust

Dessert Pie Crust 

These delicious crispy sweet pie crusts are perfect for any fruit pies and are made with simple ingredients. The pie shells can also be made ahead and frozen for future use.

Dessert Pie Crust

Ingredients                                                Makes: two large 2-crust pies ~or~ four 1-crust pies
4 1/4 cups all-purpose flour
1/2 cup coconut sugar ~or~ raw organic sugar
1 tsp sea salt
1 3/4 cups unsalted butter, at room temperature
1/2 cup ice water
~Crust Glaze~
1 egg
2 Tbsp milk

Instructions
Combine ingredients to make the dough. In a large bowl, combine the flour, sugar and sea salt. Cut in the butter until mixture is crumbly. Slowly mix ice-water into the batter one tablespoon at a time, until mixture forms a ball.

Roll out dough and make pie crusts. Evenly portion dough into four, then roll one portion of dough out to fit a pie plate. Press the dough into the sides and bottom of the pie plate evenly.

*Pie plates come in different sizes as well dough can be rolled thin or thick, thus how many pie crusts this recipe actually produces can vary. Top crusts can also be made with this recipe which can also vary which can alter how much dough is used. The dough is best if rolled as thin as possible.

Bake or freeze pie crusts. Prior to baking the pie crusts, a crust glaze using a milk/egg mixture can be gently rubbed on to prevent the pie from becoming soggy later. In a small bowl combine the egg and the milk. Using a pastry brush, rub the milk/egg mixture unto the crusts. When baking atop crust, the milk/egg mixture will produce a glaze appearance. Bake the pie crusts in a pre-heated oven at 400 degrees F for 12 to 15 minutes.

Freeze pie crusts. If making the pie crusts to freeze, press the pie pastry dough into the tin pie plates that can be bagged and frozen. Do not apply the milk/egg mixture to the crusts; instead sprinkle a little flour over the fitted pie shells to prevent them from sticking while storing. A small strip of parchment paper can also be used between stacked pie crusts to help prevent sticking.

Layer two fitted pie shells together and put into a ziplock bag with the air removed. These pie shells can be frozen and stored for up to 3 months before using. Be sure to place the frozen shells somewhere they will not be banged and broken prior to using as they are fragile when frozen.

Recipe shared by: J. Marshall

Visit our:

  • Article Archive – View our reference articles on maintaining a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.
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