Monthly Archives: June 2019

Sweet Pea and Potato Curry

Sweet Pea and Potato Curry

 

Potatoes and sweet peas are lathered in a creamy curried tomato sauce in this tasty vegetarian side; best enjoyed with rice or naan bread.

Sweet Pea and Potato Curry

Ingredients             Makes: 4 servings              Time: 1 hour
2 Tbsp avocado oil ~or~ coconut oil ~or~ extra-virgin olive oil
1 red onion, diced
3 garlic cloves, minced
2 Tbsp yellow curry powder
5 potatoes, peeled and cut into 1-inch chunks
2 tomatoes, chopped fine
1/4 tsp turmeric powder
1/4 tsp coriander powder
1 tsp honey
1/4 tsp sea salt
pepper to taste
1 cup purified water ~or~ vegetable broth
1 cup sweet peas
1/3 cup plain unsweetened yogurt
1/4 cup fresh parsley and/or cilantro, chopped

Instructions
Prepare ingredients. Dice onion and set aside in small bowl. Mince garlic and set aside in a different small bowl. Clean potatoes, peel and cut into 1-inch chunks, also set aside in their own bowl. Finely chop the tomatoes and set aside.

Making the stir-fry. Heat 1 tablespoon of oil in a deep skillet over medium-low heat. Add onion and slow cook to prevent burning for about 5 minutes or until the onion softens. Next add the minced garlic, about 1/4 cup of the purified water and 2 tablespoons of the curry powder; mix to combine. Cook the curry powder for 30 seconds to about 1 minute, it should become fragrant, then add the chopped potatoes. Stir or toss the potatoes gently until they are covered in the seasoning.

Increase the heat on the element to a medium heat. Cook the potatoes for a couple of minutes, stirring occasionally. Then add the finely chopped tomatoes and the turmeric, coriander seasoning, honey, sea salt and pepper; then stir to combine. Lastly mix in the remaining 3/4 cup of purified water.

Reduce heat to low, cover with a lid and allow the potatoes to cook in this mixture for 8 to 10 minutes or until potatoes begin to soften, but are still firm. Check and stir periodically to prevent burning. When potatoes are ready, remove the lid and add the sweet peas to the mixture; allow to cook for a couple of minutes. Next add the yogurt and the fresh chopped herbs, mix to combine. Allow mixture to cook for a couple more minutes before giving it a taste test. Adjust the seasonings to suit personal taste.

Serve. Serve this curry dish hot with prepared rice or naan bread.

Recipe shared by: J. Marshall

Nutritional Information

*Potatoes are an excellent source for the essential nutrient Vitamin B6.
*Peas are an excellent source for the essential nutrients: Vitamin B1, Vitamin K and Vitamin C.

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Broccoli and Cauliflower Lasagna

Broccoli and Cauliflower Lasagna

 

A vegetarian lasagna with a sautéed mushroom base mixed in a chunky seasoned tomato sauce then layered with a broccoli and cauliflower cottage cheese center and topped with more tomato sauce and mozzarella cheese.

Broccoli and Cauliflower Lasagna

Ingredients                 Makes: 6 servings                  Time: 2 hours
10 to 12 lasagna noodles, prepared according to package instructions
2 cups seasoned tomato sauce      *See recipe below
2 Tbsp unsalted butter + 2 Tbsp extra-virgin olive oil
1 large sweet onion, diced
1/2 green bell pepper, diced
4 garlic cloves, minced
25 crimini mushrooms, peeled and sliced
1 1/4 cup broccoli, chopped
1 1/4 cup cauliflower, chopped
2 cups 2% cottage cheese
1 egg, mixed
sea salt, black pepper to taste
1 1/4 cups mozzarella cheese, shredded

Instructions
Prepare the ingredients. Start by dicing the onion and putting aside in a bowl. Mince the garlic and dice the pepper, then set aside together. Wash, peel and slice the mushrooms and transfer its own bowl. Chop up the broccoli and cauliflower into 1-inch pieces and put aside together. Shred the mozzarella and also set aside. Mix 1 egg and leave in a small bowl. Prepare the noodles as instructed on packaging and put in a container with a lid to keep warm.

Warm tomato sauce. In a large saucepan, warm the seasoned tomato sauce over medium heat. Stir sauce occasionally, when sauce begins to bubble, reduce heat to low and cover with a lid. Stir on occasion to prevent bottom from burning and to keep evenly heated.

Preheat oven and prepare casserole dish. Preheat oven to 350 degrees Fahrenheit. Move oven rack to the center of oven for lasagna when ready. Rub coconut oil or butter on inside of casserole dish to prevent food from sticking.

Sauté vegetables for sauce. In a skillet over medium-low heat, melt 1 tablespoon of butter and then mix in 1 tablespoon of olive oil. Add the diced onion and cook for 8 to 10 minutes or until onion becomes transparent; stirring occasionally to prevent burning. Add minced garlic and bell pepper and cook for a few minutes longer. When garlic, pepper and onions have softened, remove from heat and stir into the seasoned tomato sauce.

Sauté mushrooms. Add another tablespoon of both butter and olive oil to the skillet and mix together. Increase heat to medium and then add the sliced mushrooms and a sprinkle of salt, then mix to evenly coat in the butter mixture. Stirring frequently, cook the mushrooms for 8 to 10 minutes, or until moisture has been released by the mushrooms and a light golden coating begins to form. Transfer mushrooms to a small bowl and cover to keep warm.

Prepare filling. Mix together in a medium-large bowl the egg, cottage cheese and a couple sprinkles of sea salt and black pepper. Then add the chopped broccoli and cauliflower, and 1/4 cup of the shredded mozzarella cheese to the cottage cheese mixture and stir well to combine.

Layer the lasagna. Pour half of the seasoned tomato sauce into a separate bowl and then mix in the mushrooms. In a (10 by 12) lasagna dish add the tomato sauce with the mushrooms and spread out evenly. Add a layer of 5 to 6 prepared lasagna noodles on top of the mushroom sauce mixture.

Next evenly spread the broccoli and cauliflower mixture on top of the noodles and gently press down with a large spoon. Add another layer of the remaining lasagna noodles on top of the broccoli / cauliflower mixture.

Now pour the remaining sauce on top of this layer of noodles and spread out evenly. Top this with 3/4 cup of the shredded cheese, reserving 1/4 cup for the top again later.

Bake the lasagna. Cook the lasagna on the center rack in a preheated oven for 50 to 60 minutes. Check for readiness by taking the lasagna out of the oven and making sure there is no access liquid in the casserole dish; the cheese should also have turned a light golden colour but should not be burnt. Sprinkle on the 1/4 cup of reserved cheese, then transfer the lasagna back into the oven to finish cooking for 10 to 15 minutes longer.

Serve the lasagna. Remove the lasagna from the oven and allow it to cool for 10 to 15 minutes before cutting and serving.

Recipe shared by: J. Marshall

*Check out our Seasoned Tomato Sauce Recipe!

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K, Folate, Selenium and Calcium.

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~Eat Well, Live Well, Be Well~

Cashew Chicken Stir-Fry

Cashew Chicken Stir-Fry

 

Chicken and vegetable stir-fry smothered in a sweet and spicy almond butter soy sauce and served with crunchy cashews. Enjoy with rice noodles or over a bed of rice.

Cashew Chicken Stir-Fry

Ingredients                        Makes: 4 servings                        Time: 1 hour
4 cups of prepared rice ~or~ rice noodles  *see recipe links below
2 Tbsp coconut oil ~or~ avocado oil ~or~ extra-virgin olive oil  (for cooking)
1/4 cup unsalted roasted cashews
2 chicken breasts, cut into 1 1/2-inch pieces
A few shakes of sea salt
A couple dashes of black pepper
2 scallions, diced ~or~ 1 sweet onion, diced
3 garlic cloves, minced
1/2 bell pepper, diced
2 to 3 jalapeño peppers, minced
1 tsp ginger root, minced
1 cup broccoli, cut into small florets
~Stir-fry Sauce~
1 Tbsp almond butter
1 Tbsp honey
1 Tbsp purified water
1 Tbsp balsamic vinegar
1 Tbsp soy sauce
1/4 tsp sesame seed oil

Instructions
Prepare noodles or rice. Prepare either rice noodles or rice ahead of time. Follow the instructions on the packaging for best cooking method or see recipe links below.

Prepare chicken. Cut up chicken into 1 1/2-inch pieces and put in a medium bowl. Sprinkle chicken with salt and pepper and toss to coat evenly, then set aside.

Prepare vegetables. Cut the broccoli into small florets, dice the onion and bell pepper, then mince the garlic, ginger and jalapeño pepper and put all together in a bowl.

Prepare stir-fry sauce. In another small bowl mix together the almond butter and the honey, then add the water, the balsamic vinegar, the soy sauce and the sesame seed oil and combine.

Cook chicken. In a large nonstick skillet, heat 1 tablespoon of the cooking oil over medium-high heat (5 to 6 on electric stove). When the pan is hot, add the chicken to the skillet and cook for 2 minutes then flip and cook the chicken on the other side for a couple more minutes. The chicken should have a lightly browned jacket but not fully cooked in the center. Remove chicken from heat and cover to keep warm. The internal heat will continue to cook the chicken without overcooking it, keeping it moist.

Stir-fry vegetables. In a wok over medium-high heat (5 to 6 on electric stove), add one tablespoon of oil. Add the cut vegetables and stir-fry for about 4 to 5 minutes or until broccoli is bright green and tender crisp. Add the chicken, cashews and the soy sauce mixture to the vegetable mixture and toss together to combine. Cook for another 1 to 2 minutes or until chicken is cooked through, then remove from heat.

Serve. Serve immediately over prepared rice noodles or rice and enjoy.

Recipe shared by: J. Marshall

*Try our Simple Seasoned White Rice recipe here!
*Try our Simple Rice Noodles recipe here!

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K, Folate, Phosphorus and Protein.

Visit the:

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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~Eat Well, Live Well, Be Well~

Home-Made Yogurt

Home-Made Yogurt

 

Making yogurt is relatively easy and can be done at home with simple supplies. The full process can take up to 18 hours when making small batches of yogurt, but the actual labour involved is under an hour.

Home-Made Yogurt

Ingredients                                  Makes: 4 cups
4 cups milk
1/4 cup plain unsweetened yogurt with live cultures
*Hint: Make it organic yogurt by using organic milk and an organic yogurt starter!

Supplies
4 quart Crock-pot Slow-cooker
instant-read thermometer ~or~ candy thermometer
clean dish towel
small clean bath towel

Instructions                               Time: 14+ hours
Heat milk to 180 degrees F. Warm a small 4-quart crock-pot to low and add 4 cups of milk. Let milk cook with the lid on for about 2 to 2 1/2 hours. Milk should warm up to 180 degrees F.

Turn off heat and let milk cool to 110 degree F. After a couple hours the milk will have plenty of small bubbles. Turn off the crock-pot and place a clean dish-towel between the milk and the lid to capture any moisture from running into the yogurt. Allow milk to sit for about 1 1/2 to 2 hours to slowly cool down. At the same time measure out 1/4 cup of plain yogurt and transfer it to a clean medium-sized bowl and allow it to sit out to warm slowly to room temperature.

Slowly add yogurt to cooled milk. After 1 1/2 to 2 hours has passed the milk should have cooled to a temperature of 110 degrees F to be ideal; 115 degrees is still too warm. Carefully remove the skin if one has developed, this happens more often with non-homogenized or raw milk. The yogurt also should now be at room temperature. Some of the milk needs to slowly be introduced to the yogurt before the yogurt can be introduced back into the rest of the milk, this is called tempering.

In the yogurt bowl, add 1/4 cup of the lukewarm milk to the yogurt and gently whisk it in just until combined. Repeat this process until about 1 cup of milk has been mixed into the yogurt. Then slowly whisk the yogurt mixture into the remaining milk in the crock-pot just until combined.

Move crock to oven for 8 to 12 hours. Cover the crock-pot with the clean tea-towel again in-between the lid and the yogurt. Then carefully place the crock-pot in an emptied oven, and then cover with the bath-towel to keep it warm, insulated and dark; an ideal environment for the live cultures to propagate. Turn on the oven light to provide the adequate warmth the culture also needs to grow.

Let the yogurt sit undisturbed for 8 to 12 hours. This process is best if it is organized so that it happens overnight. This way the oven is left undisturbed and you can check on the yogurt in the morning for readiness.

Remove yogurt from oven and strain out access liquid. After the 8 to 12 hour resting period the yogurt can be carefully removed from the oven and the warming light turned off. Thinner liquid may have separated from the yogurt and be sitting on top. This can be removed with a large spoon or by straining the liquid in a colander lined with cheese cloth. Greek yogurt can also be made by straining liquid from the yogurt until the desired consistency is reached.

Storage. Store the yogurt in a sealed container in the fridge for up to ten days. A quarter cup portion of this yogurt can be set aside to make a new batch of yogurt for the following week.

Note: This recipe can be doubled to make 8 cups of yogurt, the only change to the recipe would be the amount of time it would take for the milk to cool down after being heated to 180 to 190 degrees F. Instead of 1 1/2 – 2 hours for the milk to cool to 110 degrees, twice as much milk may take 2 1/2 to 3 hours. When making larger quantities of yogurt at a time, a larger crock-pot may also be used.

Yogurt is best sweetened with maple syrup; for every cup of yogurt add 1 to 2 teaspoons of maple syrup.

Recipe shared by: J. Marshall

Nutritional Information

*Yogurt is an excellent source for the essential nutrient Calcium.

Visit the:

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.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~