Chicken Chilli Stuffed Banana Peppers

Chicken Chilli Stuffed Banana Peppers

 

Banana peppers are roasted, filled with a sweet and spicy pulled chicken chilli mixture and served with seasoned rice.

 

Chicken Chilli Stuffed Banana Peppers

Ingredients                  Makes: 4 servings               Time: 2 hours
8 banana peppers, sliced lengthwise just above stems to form boats
~Rice~ 
1 cup uncooked long-grain white rice
2 cups of chicken broth    –see recipe below
1 Tbsp extra-virgin olive oil
1/4 cup onion, diced
1 garlic, minced
1/4 cup stewed tomatoes    –see recipe below
~Chicken Chilli Mixture~
1 cup stewed tomatoes
2 Tbsp extra-virgin olive oil
1/4 cup sweet onion, diced
2 garlic cloves, minced
1/2 bell pepper, diced
2 boneless, skinless chicken breasts, each cut in half crosswise
1/8 tsp cumin
1/4 tsp chilli powder
1/4 tsp sea salt
pinch of black pepper
1 tsp maple syrup ~or~ honey

Instructions
Prepare rice. Rinse the uncooked white rice a couple of times or until the water runs clear; then set aside. In a large saucepan, bring the broth to a boil. Stir in the rinsed rice and then reduce the heat, cover with a lid slightly cracked and simmer for 10 minutes without further stirring.

Check the rice after 10 minutes to see if the water has largely reduced and steam holes can be seen through the rice. When the steam holes can be seen, turn off the heat and cover the rice completely with a fitting lid and leave for another 10 minutes. After this time the rice should have absorbed all the water moisture. Fluff the rice with a fork and set aside covered.

Dice one-quarter cup of onion and mince a garlic clove. In a skillet or non-stick pan over medium-low heat add a tablespoon of olive oil. Add the diced onion to the pan and cook for about five minutes stirring constantly to prevent burning. Then add the minced garlic and cook for about 1 minute longer or until fragrant, then add the quarter cup of stewed tomatoes.

Increase the heat on the element to medium heat and cook mixture for about 5 minutes, cooking down any access liquid from the tomatoes to prevent adding any more moisture to the rice. Stir constantly to avoid burning the onions and garlic. Turn off the heat and then add the rice. Stir the tomato-onion mixture into the rice until evenly mixed. Season rice with salt if desired and then set aside, covered to keep warm until ready to use.

Prepare vegetables for stuffing mixture. Slice the banana peppers lengthwise just above the stems to form boats that can later be filled with the chicken chilli mixture; and set aside. Finely dice the sliced off tops of the banana peppers and then set aside in a bowl with diced bell pepper and minced garlic. Dice the onion and set aside in its own bowl.

Prepare chicken chilli mixture. Slice two chicken breasts in half crosswise and then set aside in a bowl. In a large skillet over medium-low heat add the olive oil and then the diced onion. Cook onion stirring occasionally to prevent burning for about 5 minutes or until onion becomes translucent. Then add the bowl of diced peppers and minced garlic. Cook for one more minute or until garlic becomes fragrant, then add the tomato sauce and the seasonings which include the cumin, chilli powder, sea salt, black pepper and maple syrup. Stir to combine ingredients then add the halved chicken breasts.

Simmer this mixture on low heat for 15 to 20 minutes; stirring occasionally, or until the sauce is slightly thickened and the chicken is cooked through and no longer pink inside. Using two forks gently shred the chicken, pulling it apart into long pieces. Simmer the chicken chilli mixture for another 2 to 3 minutes so the chicken can absorb some of the sauce.

Prepare banana pepper boats. Preheat the oven to 400 degrees F (200 degrees C). Spoon the chicken chilli mixture into the banana pepper boats and bake for about 15 minutes or until the peppers have softened. Serve the roasted banana pepper boats atop the seasoned rice for an attractive presentation.

Recipe shared by: J. Marshall

*Try our Chicken Bone Broth recipe here.
*Try our Stewed Tomatoes recipe here.

Nutritional Information
This recipe is an excellent source for the essential nutrients: Vitamin B6, Vitamin C 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.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Broccoli and Feta Soufflé

Broccoli and Feta Soufflé

 

A light and fluffy egg dish made by adding stiffly beaten egg whites to a savoury yolk mixture. This flavourful soufflé dish is especially attractive with the added colour provided by the broccoli florets and the diced red pepper.

Broccoli and Feta Soufflé

Ingredients                Makes: 4 servings                Time: 1hr 15min
1 tsp coconut oil ~or~ butter (for greasing)
2 cups broccoli, cut into small florets
1/3 cup feta, grated or crumbled
1 sweet onion, diced
1 red bell pepper, diced
4 to 5 garlic cloves, minced
2 Tbsp unsalted butter
6 eggs, separated
1/4 cup  + 1/2 cup milk
3 Tbsp all-purpose flour
1/5 tsp sea salt
black pepper to taste

Instructions
Prepare oven and soufflé dish. Preheat the oven to 375 degrees F. Grease a 4-cup soufflé dish with coconut oil and then very lightly coat with flour.

Prepare ingredients. Break apart a cleaned head of broccoli into small florets. Steam the broccoli for 4 to 5 minutes or until softened and then set broccoli aside in a colander to drain off any liquid.

Grate the feta or if the feta is in brine, rinse under clean water and then fully drain and then set aside to air-dry before crumbling.

Dice the sweet onion and then set aside on its own. Dice the bell pepper and the garlic and set aside together. Melt the butter in a large saucepan over medium-low heat. Add the diced onion and cook for 8 to 10 minutes or until the onion has turned translucent, released its moisture and the moisture has been mostly cooked off. Then add the finely chopped garlic and diced bell pepper and cook for a couple minutes longer. Stir the onion mixture often to prevent burning, when softened, transfer to a medium-sized bowl. Add the drained and air-dried broccoli to the onion mixture and stir to combine, then set aside.

In a small bowl mix together the flour, salt and pepper. Separate your egg whites from your yolks; putting the yolks in a small dish and the egg whites into a large mixing dish. Whisk the egg whites until stiff, then set aside. Pour 1/4-cup of the milk into a medium-sized bowl and set aside. Pour the other 1/2-cup of milk into a pot and gently bring to a boil and then immediately remove from heat.

Mix it all together. In the medium-sized bowl of cold milk, stir in the egg yolks and then the flour mixture until smooth. Next, stir the hot milk into the egg yolk mixture and then turn the mixture into the frying-pan to simmer on low heat (2 to 3 on the electric stove) for a few minutes and slowly thicken. Stir frequently until mixture has thickened, then remove from heat.

Add the broccoli and onion mixture to the thickened egg yolk and then stir in the grated or air-dried feta. Whisk the egg whites again if needed until stiff. Gently fold the soufflé mixture into the egg whites, stirring just until mixed.

Bake the soufflé. Turn the mixed soufflé ingredients into the prepared soufflé dish.  Bake in a preheated oven for approximately 30 minutes, or until it is puffed and golden brown. Timing is critical with soufflés as the can begin to deflate within minutes, so have everyone at the table ready to be served.

Recipe shared by:  J. Marshall

Nutritional Information

-Broccoli is an excellent source for the essential nutrients: Vitamin K, Vitamin C, and Folate.
-Eggs are an excellent source for the essential nutrients: Vitamin B12, Selenium 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.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Spaghetti Squash Casserole

Spaghetti Squash Casserole

 

A delicious vegetarian casserole that tastes similar to a lasagna with the texture of a meatloaf. Save, season and bake the squash seeds for an additional treat.

Spaghetti Squash Casserole

Ingredients               Makes: 5 to 6 servings              Time: 3 hours
3 Tbsp coconut oil ~or~ avocado oil
1 Tbsp extra-virgin olive oil
2 cups shredded spaghetti squash (approx. 1 medium squash, baked & shredded)
1 1/2 cups plain stewed tomatoes* ~or~ 1 can of stewed tomatoes
1 tsp dried basil
1/2 tsp dried oregano
2 bay leaves
1/4 tsp sea salt + 1/4 tsp sea salt
1/5 tsp black pepper
1 sweet onion ~or~ yellow onion, diced
1/2 bell pepper, diced
1 cup cremini mushrooms, sliced
2 garlic cloves, minced
3 eggs, whisked

Instructions
Roast the spaghetti squash. Preheat the oven to 400°F. Grease an 8×8 casserole dish with coconut oil or avocado oil.

Clean the exterior of the squash and then cut off the ends. Cut the spaghetti squash in half lengthwise and scoop out the seeds and rind. Place the squash cut-side down on a baking sheet. Bake for about 45 minutes, or until the exterior of the squash is fork tender. Poking the squash with your finger should leave an impression on the skin of the squash. While the squash is baking prepare the other ingredients.

Season and thicken tomato sauce. Warm a tablespoon of extra-virgin olive oil in a large skillet or non-stick frying pan over medium-low heat. Add the stewed tomatoes, the dried basil, oregano, bay leaves, sea salt and pepper. Combine ingredients and cook down tomatoes until they resemble a thick sauce to almost a paste but not entirely. Turn off the heat, as well remove the tomatoes from the heat source, covered with a lid.

Caramelize the onion mixture. Dice the onion and bell pepper, slice the mushrooms and mince the garlic; and transfer all to a bowl. In a large, deep skillet or non-stick frying pan over medium heat (4 on electric stove) add a tablespoon or two of coconut oil or avocado oil. Add the onion / mushroom mixture to the skillet and cook over medium heat, stirring frequently.

Cook the mixture until the mushrooms and onions release their moisture and much of that moisture is cooked off in the pan, then reduce the heat to low (2 1/2 to 3) on the electric stove. Slowly cook the onion and mushroom mixture until the onions begin to turn a golden brown; this entire process will take at least 25 minutes. The mixture should now be sticky in the pan, add 2 tablespoons of water and stir the mixture to lift up all the pieces. Cook until this water is cooked off then remove pan from heat and set pan with onion mixture aside.

Shred the cooked squash. After the squash has finished cooking, remove it from the oven. Place the squash halves somewhere to cool for 15 minutes or until cool enough to handle. Using a fork, shred the spaghetti squash and with a large spoon, scoop out the shredded squash from the skin and place it in a large bowl. The cooked squash should come out in spaghetti-like strands.

Combine the casserole ingredients. Return to the skillet with the caramelized onions and mushrooms. Add the shredded spaghetti squash to the mixture and stir until combined. Now return to the tomato sauce, remove the bay leaves and then transfer the sauce to the onion, mushroom and squash mixture. Stir again until ingredients are well combined.

Transfer the mixed ingredients to a large bowl to cool for about 10 to 15 minutes before mixing in the eggs.

In a medium bowl, break the eggs and remove any shell fragments. Whip the eggs with a fork until well blended, then stir mixed eggs into the other combined squash casserole ingredients. Mix the eggs thoroughly into the ingredients to ensure they are well blended.

Bake. Transfer the combined casserole ingredients to the greased casserole dish and spread out evenly. 
Bake the casserole in a preheated oven at 400 degrees F. Bake the casserole uncovered for 45 to 55 minutes in the oven, or until the top of the casserole has formed a crust that looks like cheese and is brown around the edges. Allow the casserole to cool for 10 minutes before serving.

Recipe shared by: J. Marshall

More Recipe Ideas

*Try our Plain Stewed Tomatoes recipe here!

Also try our Roasted Seasoned Pumpkin Seeds recipe here! Hint: Any squash seeds can be used for this nutritious recipe!

Nutritional Information

  • This recipe is an excellent source for the essential nutrients: Vitamin A, Vitamin C and Selenium
  • The seeds of the squash can be baked and seasoned the same as pumpkin seeds. Squash seeds are an excellent source for Magnesium, Zinc 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.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Chicken Bone Broth

Chicken Bone Broth

 

A traditional recipe with powerful benefits for a healthy digestive system. Chicken bones, vegetables and herbs are steeped for 4 hours in a dutch oven to create this nutrient-rich broth.

Chicken Bone Broth

Ingredients                   Makes: 5 to 6 cups                Time: 6 hours
8 cups filtered water
1 organic chicken carcass, wrapped in cheesecloth
1 onion, chopped
4 to 5 garlic cloves, diced
2 to 3 celery stalks, cut in 1-inch pieces
2 carrots, peeled and sliced
1/2 cup of mixed fresh herbs; parsley, thyme, basil or cilantro, chopped
1 jalapeño pepper, chopped
1 tsp apple cider vinegar
1 bay leaf
1/2 tsp sea salt

Instructions
Prepare a dutch oven or large soup pot with hot water. In a dutch oven add 8 cups of filtered water and bring to a boil, then reduce heat to a low simmer.

Prepare chicken carcass. A fresh organic chicken carcass that has just been recently picked of its meat is ideal. Wrap the chicken carcass well in cheesecloth and then add to the simmering water in the dutch oven.

Prepare the vegetables and add remaining ingredients. Chop, slice and dice the vegetables and herbs and also add to the dutch oven. Add all remaining ingredients which include the apple cidar vinegar and the seasonings.

Allow broth to simmer on low for 4 hours. Allow the chicken bone broth to simmer on low covered for up to 4 hours. The time is flexible, the longer it is cooked the more potent and flavourful it will be.

Broth

Strain the broth after 4 hours. When the broth is ready, remove the chicken carcass first with a slotted spoon and discard. Pour the remaining broth through a colander over a large bowl to filter our the solid pieces. The broth in the bowl can be used immediately or chilled for future use. The herbs and vegetables in the colander can be shared with a pet and they will love you for it.

Chill the broth. Pour the strained broth into a sealable glass container and refrigerate overnight or until completely chilled. The fat will rise to the top and solidify, remove it for a fat-free broth. Note that bone broths develop a gel-like consistency when they are chilled caused by the gelatin extracted from the bones.

Storage. Use broth in soups, gravies and sauce recipes. Broth can be kept refrigerated for 4 to 5 days or the broth can be portioned and frozen for up to 4 months.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin A, Folate, Calcium, Magnesium, Potassium, Phosphorus, Protein and Omega-3.

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~

Strawberry Spinach Salad

Strawberry Spinach Salad

Fresh spinach, mint and parsley leaves are dressed in a light balsamic vinaigrette and topped with sliced strawberries and crumbled feta.

Strawberry Spinach Salad

Ingredients                Makes: 4 servings                Time: 30 minutes
3 cups baby spinach
1 cup packed mint leaves, de-stemmed and leaves separated
1/4 cup fresh parsley, de-stemmed and chopped
1/2 cup fresh strawberries, sliced
3 oz goat cheese ~or~ feta cheese, crumbled
~dressing~
1/4 cup balsamic vinaigrette     *see recipe below!

Instructions
Prepare dressing. If you do not have a dressing already, you can visit the link below for a simple recipe on how to make the balsamic vinaigrette.

Prepare and combine salad ingredients. Clean the spinach leaves and dry using a salad spinner or gently shake and towel dry. Clean the parsley, de-stem and roughly chop. De-stem the mint leaves and then gently pull leaves apart. Rinse the mint leaves but note that If mint leaves are left in water or damaged they could turn black and will no longer look desirable to eat, thus be gently and dry the mint reasonably well.

Transfer all the greens together to a large salad bowl and gently toss to mix. Towel dry any access water to also help prevent the dressing from getting watered down. Clean, dry and slice the strawberries and then add to the bowl of salad greens and gently toss to combine.

Serve the tossed salad with crumbled goat cheese or feta on top along with the balsamic vinaigrette or another preferred salad dressing.

Recipe shared by: J. Marshall

*Try my Balsamic Vinaigrette Recipe here!

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Iron and 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~

Cottage Cheese Berry Crepes

Cottage Cheese Berry Crepes

Thin egg crepes are prepared and then filled with a lemon-flavoured cottage cheese and sliced berry mixture, then rolled up and cooked on hot skillet, These crepes are so delicious they can be enjoyed as a dessert and nutritious enough they can be served for breakfast.

Cottage Cheese Berry Crepes

Ingredients             Makes:  6 crepes             Time: 1 hour
~Cottage Cheese and Fruit Filling~
1 (16 ounce) container 2% cottage cheese
2 Tbsp maple syrup
1 tsp lemon juice
1 egg yolk
1/2 cup fresh blueberries
1/2 cup fresh strawberries, sliced
~Dessert Crepe Ingredients~
1 1/2 cup all-purpose flour ~or~ spelt flour
1 Tbsp cane sugar
1/8 tsp sea salt
3 eggs
3/4 cups milk
3/4 cup purified water
3 Tbsp unsalted butter, melted
3 Tbsp coconut oil ~or~ avocado oil  (for frying)

Instructions
Prepare Cottage Cheese and Fruit Filling. In a medium-sized bowl add the 2% cottage cheese. Add the maple syrup and lemon juice to the cottage cheese and mix in. In a small bowl add the yolk of an egg, discarding the rest; mix and then stir into cottage cheese until well combined. Slice strawberries and then add the fruit also to the cottage cheese mixture; then set aside.

Prepare the Dessert Crepes. In a medium-sized bowl, sift together flour, sugar and sea salt. In a large mixing bowl combine the eggs, then pour in the flour and mix well until smooth (mixture should be thick). Combine milk and water; then slowly pour into flour and egg mixture, mix and whisking until smooth. An electric hand mixer or an immersion hand blender can be used. Pour in the melted unsalted butter and whisk until smooth.

Heat a large frying pan on medium-high heat (5 to 6 on electric stove), then add about 1/2 teaspoon of coconut oil. A large soup ladle can be used to pour the batter into the pan. Pour about 1/2 cup of batter into the pan and gently tilt the pan, swirling in a circular motion so that the batter coats the surface evenly.

Cook the crepe for about 1 to 2 minutes or until the bottom is light brown. Loosen the crepe with a large flat spatula, and then turn the crepe over and cook its other side for about 1 minute. When crepe is finished cooking, transfer to a large plate lined with a paper towel.

Add another 1/2 teaspoon of coconut oil to the frying pan and repeat the process, starting with adding another 1/2 cup of batter to the hot frying pan. Transfer all the cooked crepes to the plate and then cover with a clean dish-towel to keep them warm and moist.

Put the Crepes Together. To fill, place a crepe in front of you and add about 1/3 cup of the cheese/fruit filling lengthwise in the center of the crepe. Fold in one end then bring one side over and tuck around the filling. Next tightly roll the crepe to seal the filling in, and then set aside on a plate. Repeat until all crepes are filled and rolled.

Heat 1 teaspoon of coconut oil in a large skillet over medium-low (4 on electric stove) heat, and then place a couple of the filled crepes into the hot skillet. Pan-fry the crepes until a light golden brown on both sides, about 2 to 3 minutes per side, then transfer to a serving plate. Repeat until all crepes are cooked. Enjoy cottage cheese berry crepes hot or cold.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K1 and 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~

Cream of Cauliflower Soup

Cream of Cauliflower Soup

 

Creamy cauliflower soup made with all the warm traditional flavourings of home. For a dairy-free soup, try substituting the milk for coconut milk!

 

 

Cream of Cauliflower Soup

Ingredients             Makes: 6 servings               Time: 1 hour
1 head cauliflower, trimmed of stalks and chopped
1 sweet onion, diced
3 garlic cloves, finely diced
1 carrot, chopped into 1/4-inch to 1/2-inch pieces
1 celery stalk, chopped into 1/4-inch to 1/2-inch pieces
4 cups vegetable broth
2 Tbsp unsalted butter + 2 Tbsp unsalted butter
2 Tbsp brown rice flour ~or~ all-purpose flour
1/4 tsp thyme powder
1/4 tsp sea salt or to taste
black pepper to taste
1 cup milk ~or~ 1 can of coconut milk
1/4 cup fresh parsley, chopped
2 to 3 Tbsp fresh dill, chopped (garnish)

Instructions
Prepare vegetables. Cut the cauliflower heads off the stalks and clean, discarding the rest. Cut the cauliflower into 1-inch to 2-inch pieces. Place the cleaned cauliflower florets into a steamer and steam for about 5 to 7 minutes, or when the thick part of the cauliflower can be easily pierced with a fork. Remove the steaming basket from the pot and allow cauliflower to cool for 5 to 10 minutes.

Dice up a sweet onion and put aside in a small bowl. Finely dice the garlic and chop the celery and carrot and put all together in a medium bowl. Chop up parsley and put aside in its own bowl.

In a dutch oven or large soup pot, warm vegetable broth over medium-high heat, when it begins to boil, reduce to a low simmer and cover with a lid.

Sauté vegetables. In a skillet over medium-low heat (4 on dial of electric stove), melt a couple tablespoons of butter. Add the diced onion and cook for about 4 to 5 minutes or until onions have started to soften and turn translucent. Add the finely diced garlic, chopped carrots and celery and cook for another 5 to 6 minutes, stirring occasionally to prevent burning. The vegetables should not be fully cooked through but have softened. Transfer sautéed vegetable mixture to bowl and allow them to cool for about 5 minutes.

Thicken broth. In a medium sized bowl combine flour, sea salt, black pepper and thyme powder and mix to combine. In a small skillet melt two tablespoons of butter over low heat (3 on electric stove), then add flour mixture to the butter and stir to combine. Then add 1/4 cup of the soup broth to the pan and mix to combine with the flour mixture.

When mixture is combined then add another 1/4 cup of soup broth and whisk until combined. Repeat process a couple more times until 1 full cup of soup broth has been whisked into the flour mixture. The flour/broth mixture should be thick but smooth. Add this thickened mixture back into the large soup pot and mix until combined.

Finely chop vegetables. Place the cooled cauliflower in a food processor and gently chop up the cauliflower fine but not into a puree. Then add the sautéed vegetable mixture and gently chop vegetables to only reduce their size by half and no more. This soup is intended to have a little texture and the chopped carrot and celery also add some nice colour to this otherwise colourless soup. Add this finely chopped vegetable mixture to the warmed vegetable broth and stir to combine. Lastly add chopped parsley and the coconut milk to the soup mixture and stir until combined.

Allow soup to simmer on low for about 15 minutes. Give the soup a final taste test and adjust seasonings to suit taste. Serve soup warm in bowls with a sprinkling of dried or fresh dill leaf for a garnish.

Recipe shared by: J. Marshall

Nutritional Information

*Cauliflower is an excellent source for the essential nutrients Vitamin C and Vitamin K1.

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~

Rainbow Vegetable Stir-Fry with Noodles

Rainbow Vegetable Stir-Fry with Noodles

 

A colourful display of sweet and spicy stir-fried vegetables served with vermicelli rice noodles and garnished with sesame seeds.

Rainbow Vegetable Stir-Fry with Noodles

Ingredients                 Makes: 4 servings                  Time: 1 hour
~ Sauce ~
1/2 tsp sesame seed oil
2 tsp honey, liquid
1 Tbsp lemon juice
2 Tbsp purified water
2 Tbsp soy sauce
1 tsp arrowroot starch ~or~ cornstarch
~ Stir-fry Vegetables ~
1/4 cup red cabbage, shredded
1 to 2 carrots, diagonally sliced
1 celery stalk, diagonally sliced
1/2 red onion, julienne
1 red pepper, julienne
3 garlic cloves, finely diced
2 Tbsp ginger root, thin julienne 1/2-inch matchsticks
1/4 cup pineapple, chopped into 1/2 to 1-inch pieces
1/4 cup fresh cilantro and parsley, chopped
4 servings of vermicelli rice noodles
2 Tbsp avocado oil ~or~ coconut oil (for frying)
1 tsp sesame seeds (garnish)

Instructions
Prepare the stir-fry sauce. In a bowl, mix together the sesame seed oil and the honey, stir in the starch, then slowly add the soy sauce, water, lemon juice and mix until combined.

Prepare the vegetables. Thinly shred 1/4 cup of red cabbage, diagonally slice carrots and celery and put aside in a bowl. Julienne a red onion, red pepper and ginger, then finely dice the garlic and put together in a bowl. Chop the pineapple into 1/2 to 1-inch pieces and put aside in another bowl. Chop up the herbs and set aside in their own bowl.

Prepare the rice 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.

Slightly under-cook the noodles as they will absorb more moisture when they are added to the stir-fry later on. 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 bit of olive oil to keep them from clumping together if you’re not using them right away.

Stir-Fry the Vegetables. It is important to move quickly when preparing a stir-fry to avoid over-cooking the vegetables. Heat the oil in a large skillet or wok over medium-high heat (6 on electric stove dial). Add the bowl of shredded red cabbage, carrots and celery and cook for about 2 to 3 minutes. Flip, toss and stir the vegetables constantly with wooden spoons while cooking to prevent burning and to cook vegetables evenly. Keep the vegetables separate from each other to avoid causing them to sweat instead of fry.

Next add the bowl of red onion, red pepper, garlic and ginger and cook vegetables for about another 2 minutes, continuing to stir vegetables with a wooden spoon. The garlic and ginger should be fragrant, this is when we add the pineapple and cook for another minute.

Add stir-fry sauce. The vegetables should be tender but still crisp. Add the prepared stir-fry sauce while stirring constantly, flipping the vegetables to evenly coat. Cook for about 30 seconds and then remove stir-fry from heat. The vegetables should smell amazing and evenly covered in the stir-fry sauce. Transfer most of the vegetables to a bowl, stir in the chopped herbs and then cover to keep warm.

Add the noodles to sauce. Add the rice noodles to the remaining stir-fry and stir and toss to coat and evenly heat-through. Add a sprinkling of soy sauce if needed. Cook for just 1 minute until noodles have warmed through then immediately remove from heat. Transfer cooked noodles to a serving plate, layered with the vegetables set aside in the bowl and then garnish with a sprinkling of the sesame seeds.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin A, Vitamin B1, Vitamin C, Vitamin K1, Folate and Iron.

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~

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.

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~

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.

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~