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

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Vegetarian Shepherd’s Pie

Vegetarian Shepherd's Pie

 

Sautéed vegetables are mixed with cooked lentils and a seasoned tomato gravy, then topped with cauliflower/mashed potatoes. A delicious and satisfying casserole that even meat-lovers could enjoy!

Vegetarian Shepherd’s Pie

Ingredients                                       Makes: 8 servings
~Potato Topping~
5 medium potatoes, cut in 1-1/2 to 2-inch equal sized chunks
2 to 3 garlic cloves, finely choppedVegetarian Shepherd’s Pie
1 1/2 cups cauliflower, cut in florets
2 Tbsp plain unsweetened yogurt
2 Tbsp milk
1 onion, diced
1 Tbsp unsalted butter
1/8 tsp sea salt
1/8 tsp ground black pepper
~Lentils~
2/3 cup dry green lentils, rinsed
1 1/2 cups vegetable broth ~or~ purified water
1 bay leaf
~Pie Ingredients~
2 Tbsp of unsalted butter ~or~ avocado oil ~or~ olive oil
2 medium onions, diced
3 to 4 garlic cloves, minced
15 to 20 cremini mushrooms, sliced & chopped
4 to 5 medium carrots, diced
1 cup stewed tomatoes
1 cup sweet peas
3 Tbsp soy sauce
1 Tbsp maple syrup ~or~ honey
1/4 tsp paprika powder
1/4 tsp thyme powder or leaves
sea salt and pepper to taste
2 to 3 Tbsp white cheddar cheese, grated (topping)

Instructions
~Prepare mashed potato topping~
Boil the potatoes. Clean the potatoes and cut out the “eyes” and any sore looking spots. Leave the peel on if possible so that the potato won’t absorb as much water. Cut the potatoes into 1-1/2 to 2-inch square chunks, making all the pieces relatively the same size, this way all the pieces will cook evenly.

Transfer the potatoes to a medium-sized sauce pot and fill with just enough purified water to cover the potatoes. Finely chop the garlic cloves and transfer to the pot of potatoes. Cover and then bring the pot of potatoes to a boil over high heat. When the potatoes begin to boil, reduce the heat and simmer over low heat for about 10 to 15 minutes.

Check the potatoes for tenderness by piercing after 10 minutes with a fork. When potatoes are tender, remove from heat and drain through a large sieve, capturing the potatoes and the garlic. Transfer the potatoes and garlic back into the dry empty pot and put somewhere to cool with the lid off.

Steam the cauliflower. Clean a large head of cauliflower and then cut into large florets. Add 1/2 cup of water to a large sauce pot and line with a steaming basket. Transfer the cauliflower to the basket and bring the water to a boil over high heat. When the water begins to boil, reduce the heat to medium.

Steam the cauliflower for about 8 to 10 minutes, or until really tender. Check the cauliflower for tenderness with a fork. When cauliflower is cooked and tender, remove basket and transfer cauliflower to a large bowl to cool.

Prepare the potatoes. The potatoes should be cool enough that you can now remove the potato skins if you do not desire them in your dish. Mash the potatoes and garlic with a potato masher until smooth. Add two tablespoons of yogurt and two tablespoons of milk to the potatoes and mix well.

Prepare the cauliflower. Using a food processor, finely chop the cauliflower until it resembles a fine meal texture. Otherwise finely chop the cauliflower or mash it in a large pot similar to the potatoes. Stir the finely chopped or mashed cauliflower into the mashed potatoes. Add an additional tablespoon or two of milk if needed until the desired consistency is reached. The potatoes should be light and fluffy.

Sauté onions. Over medium-low heat, sauté the diced onions in butter or olive oil until they have released their moister and began to turn a light golden colour, about 10 minutes. Stir the sautéed onions into the mashed potato mixture, then set aside.

~Prepare vegetable base~
Prepare lentils. Add the lentils, vegetable broth and bay leaf to a small saucepan. Bring the mixture to a boil, then reduce to a simmer. Continue to cook, stirring occasionally, until lentils are cooked through, 15 to 20 minutes. If they run out of liquid before cooking thoroughly, add a little purified water. Remove the bay leaf and drain any excess liquid when finished; then set aside.

Prepare vegetables. Dice the onions and then transfer to a small bowl. Mince the garlic and then transfer to a different small bowl. Clean the mushroom and cut off the ends of the stalk; peel if desired. Slice the mushrooms and roughly chop, then transfer to their own bowl. Peel the carrots and cut off the ends; dice the carrots and also set aside in a bowl.

Sauté vegetables and cook vegetable layer. In a large skillet over medium-low heat, melt 2 tablespoons of butter or add oil then the diced onions. Sauté the onions, stirring frequently to prevent burning for about 5 minutes or when they have begun to soften and turn translucent.

Increase the heat to medium and then stir in the minced garlic and the sliced mushrooms. With wooden spoons stir the mushrooms occasionally to prevent burning, cook for about 5 minutes or when the mushrooms have released their moisture.

Add the diced carrots and sauté for a few minutes or until they are tender but still firm; stirring occasionally. Next. add the stewed tomatoes sweet peas, soy sauce, maple syrup, paprika, thyme, sea salt and pepper. Stir together and cook for a couple minutes then give it a taste test and add any final seasonings to suit taste.

Combine lentil and vegetable mixture. Add the cooked lentils into the vegetable mixture and stir to combine. Cook off any access water if necessary until a thick vegetable mixture is formed.

Prepare oven and casserole dish. Preheat the oven to 350 degrees F. Grease a large deep casserole dish with coconut oil or butter.

Layer casserole. With a large spoon, transfer the vegetable/lentil mixture to the bottom of the casserole dish and spread out evenly. Next, dollop small mounds of the potato mixture over the top of the casserole and then gently spread out with a large spoon over the top evenly. Using a fork, run lines across the top of the casserole for effects. Sprinkle the top of the casserole lightly with the shredded cheese.

Bake. Bake the casserole in a preheated oven for 45 to 55 minutes or when the top of the casserole has turned a light golden colour. Remove from oven and allow to cool for 5 minutes before serving.

Storage. Casserole keeps for 5 days in the fridge or can be portioned and frozen for up to 6 months. When cooking from frozen, transfer the casserole to a greased oven-ready dish and cook at 350 degrees Fahrenheit for 40 to 50 minutes, or until cooked through.

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Minestrone Soup

Minestrone Soup

 

A satisfying feel-good soup to warm you up on a cold winters day. A tomato-vegetable soup base is loaded with sautéed carrots, celery, green beans, potatoes, legumes and pasta.

Minestrone Soup

Ingredients                                                          Makes: 6 servings
5 cups vegetable broth ~or~ chicken stock
2 cups stewed tomatoes ~or~ 1 large can of crushed tomatoes
1/2 tsp dried thyme leaves ~or~ 1/4 tsp thyme powder
1/2 tsp dried oregano
1 tsp dried basil
1 large bay leaf
pinch of hot pepper flakes (optional)
pinch of black pepper
1/3 tsp sea salt or to taste
2 Tbsp extra-virgin olive oil
1 sweet onion, diced
3 to 4 garlic cloves, minced
2 large carrots, peeled and sliced
2 celery stalks, sliced
1/2 cup green beans, chopped
2 medium potatoes, chopped into 1-inch chunks
1/2 cup kidney beans, dried ~or~ 1 small can of prepared beans, rinsed (can substitute for: garbanzo beans/chickpeas, Great Northern beans or carnelli beans)
1 cup elbow pasta ~or~ small shell pasta, dry
1/4 cup Parmigiano-Reggiano cheese, finely grated (optional garnish)
1/4 cup fresh parsley and/or basil leaves, chopped (garnish)

Instructions
Prepare the beans. If using canned beans, simply rinse the beans until the water runs clear, using a sieve. Transfer the rinsed beans to a bowl until ready.

Overnight soak. If cooking beans from dried, soak the beans the night before. Soaking helps to reduce the cooking time as well produces consistently tender beans. More importantly though, soaking beans also helps absorb and reduce the “gas-causing” substances found in beans. Put the dried beans in a soup pot and cover with purified water by about an inch and then cover. The next morning, drain the beans through a large sieve or colander and rinse clean.

Quick soak. Otherwise, the beans can be given a quick soak. In a medium-large soup pot, add the dried beans (3/4 cup) and about 5 cups of purified water. Bring the pot to a boil, and boil for a couple of minutes before turning off the heat, covering and allowing the beans to soak for at least a full hour up to 4 hours.

After the beans have soaked for at least an hour, drain the beans using a colander in a sink and then rinse the beans clean. Depending on what beans you are using and how old they are, they will vary on cooking time. Generally most dried beans will take 45 to 90 minutes to fully cook after a soak overnight or with a “quick soak”.

Cook the beans until they are tender. Test the beans for tenderness by squashing a couple of beans between a couple large spoons or against a hard surface, or better yet, taste test! When beans are fully cooked and tender, drain out the water using a colander in a sink. Transfer cooked beans to a bowl and cover until ready to use.

Prepare stock. In a large soup pot or dutch oven, add the vegetable or chicken stock and the stewed tomatoes. Add the seasonings which include: the thyme leaves or powder, the oregano, the sea salt and black pepper, the bay leaves and a pinch of hot pepper flakes. Heat up the stock to a light boil, then reduce to a low simmer and cover.

Prepare vegetables. Peal and then dice the onion and set aside in a small bowl. Mince the garlic cloves and also set aside in a small bowl.

Peal the carrots, cut off the ends and discard, then slice. Clean the celery, cut off the ends and discard, then slice. Cut the ends off the green beans and then chop into 1 to 1 1/2-inch pieces; transfer the beans, carrots and celery to a bowl together.

Clean 2 potatoes, cut out any “eyes” or sore spots, peel if desired. Chop the potatoes into 1-inch chunks and then transfer to bowl of their own.

Sauté vegetables. In a large skillet over medium-low heat, add a tablespoon of olive oil and the diced onions. With wooden spatulas stir the onions on occasion to prevent burning. Cook the onions for about 5 minutes or until they turn translucent, then stir in the minced garlic and cook for 1 minute longer or until fragrant. Transfer cooked onions and garlic to the large soup pot with the simmering stock.

Add to the skillet another tablespoon of olive oil and increase the heat to medium. Add the bowl of sliced carrots, celery and beans to the pan and stir using wooden spoons to prevent burning. Cook the vegetables for about 4 minutes or until tender crisp. Transfer the cooked vegetables to a bowl until ready.

Add another tablespoon of oil to the pan and this time the chopped potatoes. Increase the heat to medium-high, and stir the potatoes with the wooded spatulas regularly to prevent burning. Cook the potatoes to lightly brown all sides forming a leathery jacket on the outside of the potato. Cook the potatoes until tender but still firm. Turn off the heat and then transfer the potatoes to the simmering stock pot.

Add sautéed vegetables, beans and pasta to the simmering soup. Add the sautéed vegetables to the simmering stock along with the prepared beans, and pasta. Cook the soup until the pasta is fully cooked and al dente. Use the instructions on the pasta you are using. Otherwise, cook the soup for about 7 minutes before testing to see if the pasta is cooked, it may take up to 10 minutes; time will differ with different pasta types.

Taste test and serve. Taste test the soup and adjust any seasonings to suit taste. Remove the bay leaf. Serve with fresh sprigs of parsley and/or basil; as well some freshly grated Parmigiano-Reggiano cheese (if desired). Enjoy!

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Honey Garlic Chicken

Honey Garlic Chicken

 

A stove-top recipe that produces tender chicken breasts thickly coated in a flavourful honey garlic sauce. A delicious chicken recipe that serves well with many dishes and can be made in just 20 minutes.

Honey Garlic Chicken

Ingredients                                           Makes: 2 chicken breasts
2 Tbsps unsalted butter
2 chicken breasts, fresh or thawed
2 Tbsp all-purpose flour
pinch of sea salt
pinch of black pepper
2 cloves garlic, diced fine
1 Tbsp soy sauce
1 Tbsp ketchup
1 Tbsp honey, liquid ~or~ maple syrup

Instructions
Prepare chicken. Rinse chicken under clean water and then pat dry with paper towels. Cut the breasts in half horizontally to create four steaks in total. Lightly sprinkle each side of the chicken with sea salt and pepper.
 Place flour in a shallow dish with a pinch of sea salt. Coat the chicken in the flour, shake off excess and transfer to a plate.

Cook chicken. Melt most of the butter in a large skillet over medium-high heat; hold back about 1/2 tablespoon for later. Place chicken in skillet and cook for 2 to 3 minutes or until the chicken has turned a light golden colour. Then, turn the chicken and cook the other side for 1 minute.

Turn heat down slightly to medium. Make a bit of room in the pan and add the diced garlic and the remaining butter. Stir garlic briefly when the butter melts and cook until fragrant, about 30 seconds to 1 minute.

Add ketchup, soy sauce and honey and stir to combine. Bring sauce to a simmer, then simmer for about 1 minute or until slightly thickened. Turn chicken to coat in sauce and cook for 1 minute longer. (If the sauce gets too thick, add a touch of water and stir.)

The chicken should be fully cooked, and coated in a rich honey garlic sauce. Serve chicken with the extra honey garlic sauce drizzled over top. Enjoy.

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Teriyaki Chicken Vegetable Stir-fry

 

Tender chunks of chicken, coated in a garlic teriyaki sauce with toasted sesame seeds, is served with a vegetable stir-fry over vermicelli noodles.

 

Teriyaki Chicken Vegetable Stir-Fry

Ingredients                                                  Makes: 4 servings
8oz. rice vermicelli noodles
1 Tbsp extra-virgin olive oil + 1 Tbsp
1 tsp organic corn starch
1/4 cup honey, liquid ~or~ maple syrup
1/3 cup soy sauce
2 Tbsp sesame seeds, toasted
1 cup mushrooms, sliced
1/2 cup snap peas, ends cut
1/2 cup carrots, julienne into 1 1/2-inch long thin strips
2 celery stalks, sliced
1/2 medium red onion, diced
1 tsp fresh ginger root, diced fine
3 garlic cloves, diced fine
2 boneless skinless chicken breasts, cut into 1 1/2-inch pieces

Instructions
Make noodles. Place the rice noodles in a deep mixing bowl. Bring some lightly salted water to a boil and pour over the rice noodles until completely submerged. After 30 seconds, give the noodles a stir with a fork to loosen them up.

Rice noodles cook in just a couple minutes, so keep an eye on them. When adding noodles to the stir-fry mixture after it has cooked, it is best to slightly under-cook the noodles as they will absorb more moisture when they are added to the stir-fry and could become mushy.

When noodles have reached the right consistency, immediately drain them through a colander and run under cool water to stop them from cooking further.

Toss the noodles with a just a tablespoon of olive oil to keep them loose and free from clumping.

Make Teriyaki sauce. In a small bowl mix together the honey and the corn starch until well blended, then whisk in the soy sauce and set aside.

Toast sesame seeds. Rinse the seeds in a fine mesh strainer under running water, until the water runs through clear. Transfer the rinsed seeds to a dry skillet over medium-low heat. Stir constantly with a wooden spoon to avoid burning the seeds and cook for about 10 minutes.

When the seeds are fully toasted, they will turn a light brown colour, glisten and a few may start to pop and jump in the pan. Pinching a few seeds between your fingers as they should crush easily when they are done. Perfectly toasted sesame seeds will produce a nice nutty taste but be careful not to over-toast as burnt seeds will not taste good.
Prepare vegetable ingredients. Clean the mushrooms and trim off ends of stalks; peel if desired. Thickly slice the mushrooms and then set aside in a bowl of their own.

Cut the ends off the snap peas and then transfer to a medium sized bowl. Peel the carrots and cut off the ends. Cut the carrots into 1 1/2-inch length thin strips, then transfer to the bowl with the peas. Clean and cut the ends of the celery then thickly slice on an angle for effect and add to the bowl with the peas and carrots.

Dice half of a red onion and transfer to a small bowl. Finely dice the ginger and set aside on its own. Finely dice the garlic, divide in half and set aside.

Prepare chicken. Chop chicken into 1 to 2-inch pieces, make them relatively the same size.

Stir-fry chicken. In a pan, cook cut chicken over medium-high heat until a light golden jacket is formed but the chicken is not fully cooked in the center; stir constantly. Add sea salt and pepper to taste, reduce the heat to medium. Stir in half of the finely diced garlic and cook for 30 seconds longer.

Add the teriyaki sauce and sprinkle with half of the toasted sesame seeds; stir constantly until sauce thickens. Remove the chicken from the pan, leaving most of the sauce. Transfer chicken to a bowl and cover to keep warm.

Stir-fry vegetables. Sauté onions for 4 to 5 minutes on medium-low heat, then stir in half of the garlic and the ginger and cook for 30 seconds longer. Add the sliced mushrooms and cook over medium heat until they release their moisture, about 5 minutes; stir occasionally to prevent burning. Transfer the mushrooms to a bowl and cover to keep warm.

Add a tablespoon of olive oil to the pan and the julienned carrots, the celery and the snap peas and cook the vegetables for 3 to 5 minutes, or until tender crisp.

Add the chicken and the mushrooms back into the stir-fry and cook for a couple minutes longer or until warmed, gently tossing occasionally with wooden spoons. Transfer stir-fry to a large bowl and cover to keep warm.

Warm noodles. Add 1 tablespoon of olive oil to the pan and then the noodles, cook just until warm. Optional: Add a teaspoon of soy sauce to the pan with the noodles for additional flavouring.

Serve immediately. Serve vegetables and chicken over noodles, sprinkled with the remaining toasted sesame seeds. Enjoy.

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Peach Coffee Cake

Peach Coffee Cake

 

A moist sour cream vanilla cake baked with a sweet layer of cinnamon infused peaches as a topping.

 

Peach Coffee Cake

Ingredients                                     Makes: 1 cake
~Batter~
2 large eggs
1 cup 2% milk
1/2 cup avocado oil
1 tsp vanilla extract
1/2 cup sour cream ~or~ plain unsweetened yogurt
3 cups all-purpose flour
1 cup organic sugar
1 tsp baking powderCoffee Cake
1/2 tsp sea salt
1/2 tsp baking soda
~Topping~
5 peaches, diced
3 Tbsp unsalted butter, melted
3/4 cup organic sugar
1 Tbsp cinnamon powder
1/4 cup all-purpose flour
1/8 tsp sea salt

Instructions
Prepare baking dish and oven. Grease a 9-inch spring form pan with coconut oil and then set aside. Preheat oven to 350 degrees Fahrenheit.

Prepare topping. Peal the peaches, remove the pit and then dice the peaches into 1/2-inch pieces. In a large sauce pan melt the butter, then add the diced peaches and the sugar. Cook the peaches over medium heat for about 10 minutes, stirring frequently until the sugar dissolves and a syrup mixture is formed with the peach pieces; remove from heat.

In a small bowl combine the dry topping ingredients including the cinnamon, flour and sea salt. Pour the dry mixture over the peaches and stir to combine; the set aside.

Combine wet batter ingredients. Using a stand mixer or using a large bowl and a hand mixer, beat the eggs on medium for about 1 minute. Then add the oil, vanilla, milk and yogurt then beat for another couple minutes.

Combine dry batter ingredients. In a separate bowl mix together the flour, baking soda, baking powder, salt and sugar.

Combine the dry and wet batter ingredients. Add this dry mixture to the wet and mix for a few minutes until well incorporated, being careful not to over mix.

Fill the cake pan. Pour the prepared batter into the spring form pan. With a large wet spoon press the batter evenly into the bottom of the pan. Next, pour the peach mixture evenly over the batter and spread out with a large spoon.

Bake. Bake for 1 hour in the pre-heated oven. Check the cake after about 50 minutes for readiness, then add additional time if not done. When a toothpick or clean knife poked into the center of the cake comes out clean, then cake is finished. Serve warm or cold. Keeps for 5 days in the fridge. Enjoy.

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Spinach Frittata

Spinach Frittata

 

A flavourful crustless quiche made with sautéed onions, garlic and jalapeño pepper, mixed with steamed chopped spinach and shredded white cheddar cheese.

Spinach Frittata

Ingredients                                                Makes: 4 servings
8 eggs, mixed
1/4 cup milk
2 Tbsp plain unsweetened yogurt
1/4 cup red onion, diced
2 to 3 garlic cloves, minced
1 jalapeño pepper, minced
2 Tbsp coconut oil ~or~ avocado oil (for frying)
2 cups fresh spinach leaves
3 Tbsp white cheddar cheese, grated
Sea salt and pepper to taste

Instructions
Preheat oven and prepare baking dish. Put the oven rack in the middle position and then preheat the oven to 350 degree F. Grease a glass pie plate with coconut oil or an 8-inch baking dish.

Steam spinach. Add a little water to a sauce pot and then add a steaming basket. Spread out the spinach leaves in the basket and apply the lid. Over medium-high heat, steam the spinach for a few minutes, or when it has become limp. Remove the basket and transfer the spinach to a chopping board. Squeeze out any access water from the spinach and drain. Chop the spinach roughly and then set aside to allow it to cool for a couple minutes.

Prepare other ingredients. Dice the red onion and then set aside in a bowl with the minced cloves of garlic and the jalapeño pepper. Shred the cheddar cheese and set aside in its own bowl.

Sauté vegetables. In a large skillet or frying pan, heat 1 tablespoon of oil over medium-low heat. Sauté the onion, jalapeño pepper and garlic until the onions have cooked and turned translucent; be careful not to burn by stirring frequently. When finished, remove vegetables from heat. Stir the steamed spinach into the sautéed vegetables until evenly mixed then set aside to cool in a bowl.

Prepare egg mixture. In a large bowl, combine eggs, yogurt and milk with a whisk. Season with sea salt and pepper, then stir in the grated cheese.

Combine sautéed vegetables and egg mixture. Gently combine the cooled sautéed vegetables into the prepared egg mixture. Stir to combine and then pour into the prepared baking dish.

Bake. Bake the frittata for about 30 minutes or until lightly browned and puffed; then remove from oven.

Serve. Cut frittata into four squares or pie slices and remove with spatula. Serve warm or cold.

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Roasted Root Vegetables

Roasted Root Vegetables

 

Potatoes, carrots, beets, parsnip and onions are seasoned with garlic, sweet basil and thyme and oven-roasted for a simple vegetable side that serves well with many different meal plans.

Roasted Root Vegetables

Ingredients                                                                       Makes: 4 servings
5 potatoes, cut into 1-inch pieces
1 large beet, cut into 1-inch pieces
1 parsnip, cut into 1-inch pieces (optional)
5 medium carrots, peeled
1 red onion, chopped
3 garlic cloves, diced
2 Tbsp avocado oil ~or~ extra-virgin olive oil
1/4 tsp thyme powder or leaves
1/4 tsp dried basil leaves
1/2 tsp sea salt
pinch black pepper

Instructions
Prepare vegetables. Clean and peel root vegetables. Cut potatoes, beet and parsnip into 1-inch pieces. Small carrots can be left whole, whereas larger carrots can be cut in half or smaller portions. Peel and roughly chop the onion; as well peel and dice the garlic. Transfer all cut vegetables to a large bowl.

Add 2 tablespoons of olive oil to the bowl and sprinkle the vegetables with thyme powder or leaves, dried basil, sea salt and black pepper. Stir vegetables and/or gently toss to coat evenly in the olive oil and seasonings.

Cook vegetables. Preheat oven to 400 degrees Fahrenheit. Line a large tray or two with parchment paper or tin foil. Roast vegetables for 40 to 50 minutes or until potatoes are tender; turning vegetables halfway through. Remove from oven when ready and serve immediately. Enjoy.

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Slow-Cooker Honey Garlic Chicken

Slow-Cooker Honey Garlic Chicken

 

Full of flavour and easy to make this honey garlic chicken is so tender it will fall apart when ready. Can be used in pulled chicken sandwiches or as a great accompaniment to many other dishes.

Slow-Cooker Honey Garlic Chicken

Ingredients                        Makes: 4 chicken breasts

Slow-Cooker Honey Garlic Chicken

Honey Garlic Chicken in crock.

1 Tbsp coconut oil ~or~ unsalted butter
4 chicken breasts, fresh or thawed
1 spanish onion, diced
3 to 4 cloves garlic, minced
3 Tbsp soy sauce
3 Tbsp ketchup
3 Tbsp honey, liquid

Instructions
Setup slow-cooker. Grease a slow-cooker with coconut oil or butter. Turn slow cooker on low.

Prepare onion. Dice the onion and then spread out evenly on the bottom of the slow cooker.

Combine sauce ingredients. In a medium-sized bowl combine soy sauce, ketchup, liquid honey and the minced garlic cloves. Whisk together the ingredients until well mixed.

Slow-Cooker Honey Garlic Chicken

Slow-Cooker Honey Garlic Chicken with onions and sauce.

Add chicken to slow-cooker. Coat each chicken breast in the honey garlic sauce then transfer to the slow-cooker. Lay the chicken breasts skin side up in a single layer, then pour the remaining sauce over the chicken.

Cook. Cook the chicken on low for 5 to 6 hours or when the chicken is cooked through and ready. A meat thermometer can be used to ensure chicken is fully cooked if there are any doubts. Enjoy!

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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~