I try to eat vegetables at every meal, in order to get 7-9 servings of vegetables a day. I’ve found it’s done dramatic things for my health and waistline. When it was summer, it was easy to find a variety of vegetables at the Farmer’s Market. But now that it’s winter, my options that are organic and not imported are a lot fewer. So I’ve been doing a lot of winter squash and kale.
I’ve been on a big kale and butternut squash kick recently. I eat both nearly every day in a variety of ways. Green smoothies, soup, stir fries, you name it. But one of my absolute favorite ways to enjoy both is in this hearty dish that I make for breakfast a few times per week.
This dish also uses cranberries, which I stock up on during the holidays and keep in the freezer. I love the way the cranberries in this dish complement the earthy flavors. So often we think of cranberry as sweet, since we typically add so much sugar to them. But in this dish the tangy, sour flavor of the cranberry adds a lot.
I hope you enjoy this healthy dish as much as I do!
Kale, Squash and Cranberry Saute
- 2 Tbsp coconut oil
- 1 slice nitrite-free bacon, sliced into small pieces
- 1/4 onion, chopped
- 4-5 leaves kale, washed and trimmed from stems, chopped into bite-sized pieces
- 1 cup roasted butternut squash, cut into bite-sized pieces (I typically prepare a whole squash, and keep the cooked cubes in the freezer)
- 2 Tbsp fresh whole cranberries (unsweetened), chopped
- 1/2 cup broth (chicken or vegetable) Note: Can also use water
- 2 Tbsp pumpkin seeds (pepitas)
- 1-2 eggs
Here’s What To Do:
- In a large frying pan, melt coconut oil.
- Add chopped bacon and onion, and saute for 5 minutes over medium heat.
- Add kale, butternut squash, cranberries, broth, salt and pepper, and saute for 5-7 minutes or until kale reaches desired tenderness.
- Toss in pumpkin seeds, and stir fry for 1 more minute.
- Put on a plate.
- Wipe out saucepan, and then cook 1-2 fried eggs.
- Serve eggs over kale saute.
What’s your favorite way to serve kale and squash?
Posted in breakfast, Gluten Free, Healthy diet, Paleo, Refined Sugar Free, vegetables
Tagged butternut squash, coconut oil, cranberry, earthy flavors, food, fried eggs, gluten free, healthy, hearty dish, kale, pumpkin seeds, saute, vegetarian, winter squash
My beautiful babies (not so little anymore!)
My 3 kids are adopted from Korea. In learning about the culture as we prepared to adopt, I fell in love with the country, as well as the food. Korean barbeque (Bulgogi) is phenomenal, and kimchi is a spicy, addictive condiment that I love. (I even made kimchi once or twice…a process that takes several days…and my sweet son prefers mine to anyone else’s…good boy!) But one other dish I really enjoy is japchae, which is a stir-fried noodle dish made with sweet potato noodles.
The best japchae I ever had was cooked by my son’s foster mother in Korea. When we went to her apartment to meet our new son for the first time (he was 2) she had a huge spread of traditional Korean food. It was SO delicious!
I’ve made japchae in the past, but I always messed up a bit with the sweet potato noodles, which can easily be overcooked. However recently, I finally took the plunge and ordered some kelp noodles. I had been reading about them on various gluten-free food blogs, and I was curious. The reviews for them on the Amazon product page were really positive. They are not a grain, but rather a sea vegetable. And there are only 18 calories in an entire package (6 calories per serving.) For real!
But the best part is that they are, of themselves, fairly tasteless. They take on the flavor of whatever they’re cooked with, but they retain the texture of a rice noodle. Plus they’re full of nutrition. They have more than 70 minerals, including potassium, magnesium, iron, calcium and iodine. They also contains enzymes, vitamins, trace elements, and more than 21 amino acids. It’s safe to say they’re really good for you.
So I decided to attempt japchae again, this time with kelp noodles. And it was perfect! It’s safe to say I’ll never go back to sweet potato noodles for this dish again.
Some of the ingredients in the japchae
Kelp Noodle Japchae
- 1 package kelp noodles
- 3 Tbsp tamari (gluten free soy sauce)
- 3-4 Tbsp sesame oil, divided (or more as needed)
- 3 cloves garlic, chopped, divided
- 1 tsp grated ginger
- 3 green onions, sliced, divided
- 1 tsp sesame seeds, divided
- 1-2 boneless organic chicken thighs
- 1/4 cup carrots, cut into thin strips
- 1/2 cup shitake mushrooms, sliced (dried are great in this but you have to soak first, you can also use fresh)
- 1 cup baby spinach, chopped
- 1 organic cage-free egg, scrambled
Here’s What To Do
- Rinse the kelp noodles in cold water.
- Boil some water in a large pot, and add the kelp noodles. Cook for 5 minutes and then remove from heat. Let it sit in the hot water until you’re ready to use the noodles.
- Meanwhile, combine 2 Tbsp tamari, 1 tsp sesame oil, 1 chopped clove of garlic, the ginger, 1/3 of the chopped green onion, and 1/2 of the sesame seeds in a small bowl.
- Slice the chicken thighs into strips, and add to the tamari marinade. Let sit while you slice the carrots, mushrooms and spinach.
- After all vegetables have been prepared, heat a tsp of sesame oil in a large frying pan, and add a little of the garlic. Add the chicken and all of its marinade, and stir fry until the meat is cooked through, about 5 minutes.
- Remove the meat from the pan and put on a plate.
- In the same pan, add another tsp of sesame oil and some garlic, and cook the carrot strips until softened, but still with a bit of crunch left.
- Remove the carrots from the pan and put on the plate with the meat.
- In the same pan, add another tsp of sesame oil and some garlic, and cook the mushrooms until softened, about 2 minutes.
- Remove the mushrooms from the pan and put on the plate with the meat and carrots.
- In the same pan, add a bit more sesame oil and garlic, and toss in the spinach. Cook for a minute or so, until wilted.
- Remove the spinach from the pan and put on the plate with the meat and vegetables.
- Add enough sesame oil to coat the bottom of the pan, and then add the scrambled egg. Tilt the pan to cover the bottom with egg, and allow it to cook in a thin sheet.
- When the egg is almost done, use a spatula to break it up into bite sized pieces, and then remove the egg to the plate with the meat and vegetables.
- Drain the kelp noodles.
- Add another tablespoon of sesame oil and the remaining garlic to the pan, and then add the kelp noodles. Stir-fry for 2 minutes to get up all the pan flavors that have accumulated into the noodles.
- Dump the plate of meat, vegetables and egg on top of the noodles, along with the remaining green onion, and stir fry it all together for another 2-3 minutes.
- Taste and add another Tbsp of tamari if the flavor needs it.
- Sprinkle the top with the remaining sesame seeds, and serve!
Have you tried kelp noodles? What did you think of them? How do you like to prepare them? Would love to read your thoughts in the comments below!
Posted in dinner, Gluten Free, Healthy diet, Paleo, Refined Sugar Free, vegetables
Tagged chicken, dinner, food, gluten free, gluten free food, healthy, japchae, kelp noodle, kelp noodles, lunch, noodle stir fry, recipe, refined sugar free, sea vegetable, stir fry
Chicken, Bacon, Dates and beet greens. Total yum! A recipe I’ll share next week!
This week I’ve been exploring some new recipes from some of my favorite food bloggers. All of them are gluten and refined-sugar free. I wanted to share some of these fantastic recipes with you today. Enjoy!
- Slow-Cooked Coconut Ginger Pork: The juice this dish produces in the crockpot will blow your mind. It is so succulent. About 30 minutes before it was done cooking, I threw in some baby spinach and sliced carrots which added a nice nutritional punch, plus some color. If you do grains, you could serve it over rice. Otherwise serve it in a bowl. You’ll want to drink the liquid for sure!
- Rosemary Spaghetti Squash Egg Nests: I’m realizing that I have quite a few vegetables I’ve avoided over the years because of some less than pleasant early experiences with them as a child. Spaghetti squash was one of them. However when I saw this recipe from the Urban Poser, I knew I needed to give it another chance. I am SO glad I did. This is awesome, and quite filling. One is more than enough to fill you. Next time I make it I’ll prepare the nests ahead of time, and then I can cook them with the egg inside when I’m ready, and I can keep the yolks gooey (they cooked solid before the nests were done.) This makes a great breakfast or even dinner.
- Red Chicken Coconut Curry: OK, this one is one of mine. But it’s a meal that comes together SO quickly, that I had to include it. In 20 minutes, dinner is done!
- Blueberry Pumpkin Pie Protein Shake: It’s pumpkin pie in a glass. No lie. I’m not even all that big a fan of pumpkin pie, but I LOVE this shake. And the best part is that it leaves me full and totally energized all morning.
- Coconut Cream Pie Larabar Recipe: I’m a big fan of Kind bars, and typically prefer them to Larabars. But when I was in the grocery store this week I was starving and saw these in the checkout line so I picked one up. TOTAL yum! Because I don’t love the price on any of these bars I quickly looked up a recipe on how to make them at home. This one is great.
- Cinnamon Bun Muffins: This is the first recipe I ever made from the Elana’s Pantry food blog, and it’s still one of my favorites. (I replace the agave with 100% pure maple syrup.) Make them. You can thank me later!
Do you have some favorite gluten and refined-sugar free recipes? Please share them in the comments!
Posted in breakfast, crockpot, dinner, Gluten Free, Paleo, Refined Sugar Free, snacks
Tagged beet greens, Breakfast, chicken, crockpot, dinner, food, gluten free, healthy, lunch, muffin, Paleo, quick and easy, quick and easy recipe, recipe, recipes, refined sugar free, spaghetti squash
Do you have a vegetable you’re afraid of? Something you had an unfortunate experience with early on that completely turned you off to the whole institution? There are only a select few like that for me, and beets were near the top of the list.
If memory serves, I’m fairly certain the beets I was exposed to were pickled beets out of a can. I loathed them.
But recently I’ve been seeing more and more recipes with beets, and the nutritional benefits are huge. And I do believe that any vegetable can taste good if cooked properly. So I decided this weekend to pick up a bunch of organic beets, and give it a go.
Beets and their greens
I scrubbed them clean, cut off the greens (and reserved them in a glass of water), and cut them down to a relatively uniform size.
Next I put them in a foil pack with some olive oil, salt and pepper.
I sealed up the edges of the foil and roasted them in a 375 degree F oven for about 45 minutes. Basically, you roast them until you can easily spear them with a fork.
Once they’re done, let them cool enough to handle and then slide the skins off. I didn’t take a picture of this step (because my hands were full of purple beet juice!)
When you’re done, you’ll have a lovely plate of roasted beets. You can eat them like this, or use them in recipes like the Roasted Beets and Beet Greens with Dates and Goat Cheese recipe I’m sharing with you today.
Roasted Beets and Beet Greens with Dates and Goat Cheese
Serves 2 as a side dish
- Olive oil
- 1 sliced onion
- 2 roasted beets, sliced
- 1 bunch beet greens, stemmed and chopped into 3-inch pieces
- 8 dates, sliced
- Salt & Pepper, to taste
- 1 oz goat cheese
Here’s What To Do:
- Heat some olive oil over low heat in a frying pan. Add the sliced onion and saute about 5 minutes until carmelized and soft.
- Add the roasted beet slices, beet greens, and sliced dates, and cook until greens are wilted.
- Add salt & pepper to taste.
- Remove from heat and add goat cheese. Stir gently.
The Verdict: This was a lovely dish that convinced even this non-beet eater that beets can taste good. I think the sweetness of the dates and carmelized onions worked perfectly with the beets and greens, and the goat cheese added a perfect note to the overall dish. Thanks to this, I would make beets again!
What’s your favorite way to enjoy beets? Would love to learn about your favorite recipes in the comments below!
Posted in dinner, Gluten Free, Paleo, Refined Sugar Free, vegetables, Vegetarian
Tagged beet greens, beets, dates, dinner, food, gluten free, goat cheese, lunch, Paleo, quick and easy recipe, recipe, roasted beets, Roasted Beets and Beet Greens with Dates and Goat Cheese, side dish, vegetables, vegetarian
Banana Nut Cacao Pancakes
My kids are back to school, which means I’m getting up before the sun to make breakfast and be sure my kids get a good start to the day. Like a lot of parents, I wrack my brain to try to come up with tasty, high protein options that are easy to make when the coffee is still kicking in, and that the kids will actually eat. The bonus is when the breakfast is something I can eat too (no wheat or refined sugar.)
Well this recipe totally fits that bill. The inspiration came from Marla Sarris, who guest posted about Paleo breakfasts over at The Mogul Mom. This recipe is a variation on that theme. These were a HUGE hit in my house.
Plus the ingredient list isn’t complicated. You can use cocoa powder if you don’t have raw cacao. (And the cacao provides a nice shot of antioxidants.) And you can omit the liquid stevia all together. You can make them with almond butter, peanut butter, or any nut butter of your choice.
Banana Nut Cacao Pancakes
- 2 ripe bananas
- 2 heaping Tbsp nut butter
- 4 eggs
- 2 Tbsp cacao or cocoa powder
- 1/2 tsp cinnamon
- 5 drops vanilla stevia (optional, to taste)
- Coconut oil or butter, for frying
Here’s What To Do:
- In a blender, combine bananas, nut butter, eggs, cacao powder, cinnamon, and stevia until well mixed.
- Heat a little coconut oil or butter in a large pan over medium heat.
- Pour batter on heated pan. I made silver dollar sized pancakes, but you can make them larger as you prefer. These cook quickly so as soon as the edges seem cooked, flip and cook a minute longer.
- Remove from heat and serve. If you use the stevia, they are sweet enough on their own, and you can just serve with fruit.
Next time we make these, I’m going to try them with pumpkin instead of bananas, omit the cacao, and use pumpkin pie spice. I’ll let you know how they turn out.
Posted in breakfast, Gluten Free, Paleo, Refined Sugar Free
Tagged banana nut pancakes, Breakfast, cacao banana nut pancakes, chocolate banana nut pancakes, gluten free pancakes, high protein breakfast, kids breakfast, Paleo, paleo pancakes, pancakes