Monthly Archives: March 2019

Lemon Poppy Seed Muffins

Lemon Poppy Seed Muffins

 

Moist delicious muffins bursting with real lemon flavour made using fresh lemon juice and zest.

 

Lemon Poppy Seed Muffins

Ingredients                                                           Makes: 10 muffins
1 Tbsp coconut oil ~or~ butter
1 1/2 cups all-purpose flour
3/4 tsp baking soda
1/3 tsp sea salt
1/4 cup unsalted butter, softened
1 cup organic sugar
2 medium eggs
1/2 cup plain unsweetened Greek yogurt
1 to 2 fresh organic lemons; for 1/4 cup lemon juice, 1 1/2 Tbsp lemon zest
1/4 cup poppy seeds

Instructions
Preheat oven and prepare muffin tins. Preheat oven to 350 degrees F (175 degrees C). Grease muffin tins with coconut oil or butter and then lightly sprinkle with flour.

Zest lemon. Clean a nice looking organic lemon with vegetable soap and water, rinse well and dry. Using a lemon zester or a vegetable peeler, gently peel small amounts of the surface of the lemon until you have about two tablespoons worth. If needed, chop up the lemon peel into tiny pieces, then set aside.

Lemon Poppy Seed Muffins

Combine dry ingredients. Sift together the flour, baking soda, and sea salt; then set aside.

Combine wet ingredients. Juice the lemons until you have 1/4 cup of juice, strain any seeds or pulp from the juice. Combine the lemon juice with the plain unsweetened yogurt and then set aside.

In a large bowl, cream together the butter and sugar until light and fluffy using a hand blender. Next, beat in the eggs one at a time until smooth.

Combine wet and dry ingredients. Mix in half of the lemon juice/yogurt mixture alternately with half of the sifted flour mixture into the butter mixture and then repeat until mixture is blended. Lastly, stir in the minced lemon rind and the poppy seeds, just until blended. Pour mixture into prepared muffin tins to just under the rims.

Bake. Bake at 350 degrees F (175 degrees C) for 20 to 24 minutes or until lightly browned and a knife inserted in the center comes out clean. Cool on wire rack for at least 5 minutes before turning muffins out of muffin tins. Enjoy.

Recipe shared by: J. Marshall

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Beer-Batter Fried Pickles

Beer-Batter Fried Pickles

 

Beer-battered pickles make a great quick and tasty party appetizer. Can be enjoyed plain or with a dipping sauce and eaten warm or cold. Maybe not super healthy but darn delicious.

Beer-Batter Fried Pickles

Ingredients
2 cups avocado oil ~or~ vegetable oil (for frying)
1 (12-ounce) bottle beer
1 1/2 cups all-purpose flour
1 tsp ground black pepper
1/2 tsp garlic powder
1/2 tsp fine sea salt
1 (16-ounce) jar dill pickles

Instructions
Prepare pickles. Slice pickles into quarters lengthwise, or desired thickness. Dry off excess liquid on a clean towel and then set aside.

Prepare plate for battered pickles and a drying rack. Place a clean plate nearby for the battered pickles before frying. Place a clean towel over a drying rack or a different plate for the pickles once fried to catch the oil and cool.

Prepare batter. Place about 1/4 cup of flour on a small plate for dredging and set aside. In a medium bowl combine the remaining flour, garlic powder, black pepper and sea salt together; then slowly pour in the beer, stirring until smooth.

Prepare saucepan for frying. In a deep medium-sized saucepan, fill with just enough oil to cover pickles when frying. Heat to medium high heat; you can test for readiness by flicking water off your fingers and if it immediately sizzles the oil is ready for cooking.

Batter the pickles and cook. Using a fork on one end, dredge a pickle through the flour, shaking off excess before dipping into beer batter. Drag off excess batter on the side of the bowl, then dredge quickly through flour again before placing unto a plate. When a few pickles are ready to be fried, place into the hot oil.

Let cook in skillet for approximately 1 minute before carefully flipping with tongs and then cook on the other side for another minute, or until a crispy golden brown.

Dry and cool cooked pickles on a drying rack. Place the cooked pickles onto the drying rack and then repeat battering and frying the rest until all the pickles are battered and cooked.

Pickles can be eaten warm or cold, plain or with a dipping sauce. Enjoy.

Recipe shared by: J. Marshall

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Seasoned Rice with Black Beans

Seasoned Rice with Black Beans

 

Rice of your choice is cooked in vegetable broth and then seasoned with cumin spice, garlic, onions and jalapeño pepper for full-bodied flavour, then combined with prepared black beans and fresh herbs in this delicious rice dish.

Seasoned Rice with Black Beans

Ingredients                                                Makes: 4 servings
1 cup white/brown rice (your preference)
1 1/2 to 2 cups vegetable broth
1 tsp avocado oil, coconut oil ~or~ extra-virgin olive oil (for cooking)
1 small red onion, diced
2 to 3 cloves garlic, finely dice
1 small jalapeño, seeded and finely diced
1 tsp cumin
1/2 tsp sea salt
1 lime, juiced
1 cup black beans, cooked or canned
2 Tbsp fresh cilantro and/or parsley herb, destemed and chopped

Instructions
Prepare black beans. If using canned beans, rinse the beans well using a colander until water runs clear, then set aside. If using dry beans, measure out just 1/2 cup of black beans as they will double in size when cooked. Rinse the beans thoroughly, then soak in purified water overnight, (this helps dissolve the starch that causes intestinal discomfort). The beans will grow in size, so be sure to soak in a large pot with plenty of water covering the beans by a few inches. After soaking the beans overnight, drain the water and then rinse again prior to cooking.

For a “quick soak”, add the rinsed dry beans to a large soup pot and fill with about 3 cups of water. Bring the water to a boil over high heat and cook the beans for about 3 minutes on a rolling boil. After 3 minutes, turn off the element, cover and allow beans to soak for at least 1 hour prior to cooking.

Drain and rinse the soaking beans with purified water. To cook the beans, transfer them back to a medium-large soup pot and fill with 4 cups of purified water. Bring the water to a boil and then cover and reduce the heat to medium; stirring periodically to prevent burning. Cook beans until tender, about 45 minutes up to 2 hours, (cooking time will depend on the freshness of the beans). When the beans are tender, drain using a colander and refrigerate until ready to use.

*Hint avoid adding salt or seasoning until after the beans are cooked for truly tender beans as salt and acidic ingredients can toughen them.

Prepare rice. Measure out 1 cup of dried rice to produce 3 to 4 cups of cooked rice, (depending on rice type). Rinse the rice thoroughly before cooking. Cook the rice according to package instructions in vegetable broth. Add enough water to the broth water (as needed) to cook the rice according to package instructions. (Brown rice will require more water and longer cooking time then white rice).

To cook the rice, bring the broth water to a boil, then reduce the heat to medium. Cover the pot with the lid slightly cracked and simmer without stirring. When the water has largely reduced and steam holes can be seen through the rice, turn off the heat and cover the rice with a fitted lid and leave for about 10 minutes. After this time, fluff the rice with a fork and set aside until ready to use.

Prepare and sauté vegetables. Dice the onion, jalapeño and garlic cloves. Heat oil in a large deep skillet over medium-low heat. Add the diced vegetables and sauté for 5 to 7 minutes, stirring frequently to prevent burning until the onions have softened and turned translucent.

Add seasoning, beans and rice. Stir in the cumin powder, sea salt, and lime juice into the sautéed vegetables. Cook for about 30 seconds or until fragrant, stirring constantly. Add black beans, stirring until well combined, then bring to a simmer. Simmer for about 5 minutes, then remove from heat.

Stir in the cooked rice and heat just until warmed, serve immediately with fresh cilantro and parsley. Enjoy with a stir fry of vegetables or a creamy curry korma.


Recipe shared by: J. Marshall

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Creamy Curry Vegetable Korma

Creamy Curry Vegetable Korma

 

A thick creamy medium-spiced curry sauce with braised green beans, cauliflower and potatoes served over a bed of rice.

Creamy Curry Vegetable Korma

Ingredients                                                Makes: 4 servings
3 Tbsp coconut oil ~or~ avocado oil (for cooking)
1 onion, diced
2 tsp ginger root, minced
3 garlic cloves, minced
1/4 cup purified water
2 1/2 Tbsp curry powder
1 tsp of honey
1/2 tsp sea salt
pinch of black pepper or to taste
2 cups tomatoes, cooked or one large can of stewed tomatoes
5 potatoes, cubed 1-inch
1 cup cauliflower florets
2 jalapeño pepper, seeded and finely diced
1 cup green beans
1 cup or small can of coconut milk ~or~ 1/4 cup plain unsweetened yogurt
1/4 cup fresh cilantro leaf and/or parsley leaf, chopped (served as garnish)

Instructions
Prepare ingredients. Dice onion and set aside in a small bowl. Mince garlic, ginger root and jalapeño pepper and set aside in a different bowl. Clean the potatoes, peel and cut into 1-inch chunks, set aside in medium-large bowl.

Chop off the ends of the beans and then cut them into 1-inch pieces and set aside with the potatoes. Cut the cauliflower into small florets and then set aside in a different bowl. Clean the herbs, dry and de-stem, roughly chop, and then set aside in a bowl of their own.

Sauté vegetables. Heat 1 tablespoon of oil in a deep skillet over medium-low heat. Add the diced onion and cook for about 5 minutes or until the onion softens and turns translucent, stirring with a wooden spatula occasionally to prevent burning. When the onion has softened, add the minced garlic, ginger and jalapeño; cook about 1 minute or until fragrant.

Make curry paste. Add the curry paste ingredients to the sautéed vegetables; which include 1/4 cup of purified water, honey, sea salt, black pepper and the curry powder; then mix to combine. Cook the seasonings for 30 seconds to about 1 minute, it should become nicely fragrant.

Add remaining vegetables. Add the chopped potatoes and green beans to the fragrant mixture. Gently toss the potatoes and beans until they are covered in the seasonings. Increase the heat on the element to a medium heat. Cook the potatoes and beans in the seasonings for a few minutes before stirring in the stewed tomatoes.

Cook the seasoned vegetable mixture for few more minutes over medium heat, stirring occasionally to prevent burning. Lastly, stir in the cauliflower florets, tossing gently with wooden spatulas to cover them in the curried tomato sauce.

Reduce heat to low, cover with a lid and allow the vegetables to cook in this mixture for about 5 minutes or until the cauliflower has softened and the potatoes are tender, but still firm. Check and stir periodically to prevent burning.

Add cream ingredients. When vegetables are ready, add the coconut milk or yogurt, mix to combine. Allow the mixture to cook for a few more minutes before giving it a taste test. Adjust the seasonings to suit taste. Serve over a lightly seasoned rice and top with fresh chopped herbs.

Recipe shared by: J. Marshall

Visit our:

  • Article Archive – View our health reference articles on how to maintain 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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