Bell peppers are a member of the nightshade family of plants which include potatoes, eggplants, and tomatoes. They are available in several colours including green, red, orange, yellow, and purple. Red bell peppers are actually green peppers that have been allowed to ripen on the vine, and hence are much sweeter than the more bitter green pepper. The spices pimento and paprika are both prepared from red bell peppers.
This nutrient dense vegetable is packed with many B vitamins, as well as Vitamins A, C, and K. They are very high in antioxidants, which can quench free radicals – the cause of many chronic diseases. Red peppers contain lycopene, which can protect against cancer and heart disease. Consumption of bell peppers regularly seems to exert a protective effect against cataracts. They are great raw in salads, or dipped in hummus, as well as added to a stirfry, soup, or chili!
Dr.
Ashely Gordon is a Squamish-based Naturopathic Physician and owner of
Garibaldi Health Clinic, an integrative health care facility offering
safe and effective care including Naturopathic Medicine, Traditional
Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and
Physical Therapy. Dr. Gordon’s treatments focus on the whole person,
from the physical and mental to the emotional and spiritual realms. To
learn more about what Naturopathic Medicine can do for you, or to make
an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.
Green Earth Organics Inc. is a home and office certified organic grocery and natural product delivery service. We have a wide selection of 100% Certified Organic fruit, vegetables, and other grocery products. We also carry a growing list of environmentally friendly products that make it easier for our customers to tread lighter on our planet. This blog offers exiting information on organic food and healthy eating habits.
Showing posts with label bell pepper. Show all posts
Showing posts with label bell pepper. Show all posts
Sunday, October 25, 2015
Tuesday, September 15, 2015
BBQ Tofu Pizza
It’s the last Friday of
summer and I’m brainstorming what I’ll share with you this week. How can I not
share with you a recipe that’s a fun, quick, and tasty weekday dinner idea.
And, it makes a great packed lunch too.
For dinner, pair it with a
salad or raw veggies and dip. Hint: it’s perfect for meatless Mondays.
Have everyone in the family
pitch in to make their own individual pizzas. And, make a second pizza for
leftover lunch the next day. It’s that easy. Enjoy!
Ingredients (per person*)
1 whole-wheat pita bread
2 TBSP barbecue sauce
50 grams firm or extra firm tofu, crumbled
¼ medium red bell pepper, diced
15 grams partially skim mozzarella cheese, grated
*Double the amounts to make
a leftover pizza for tomorrow’s lunch)
Directions
1. Preheat oven to 375°F.
2. In a bowl, mix together 1 TBSP of the BBQ sauce and
crumbled tofu. Set aside for about 10 - 15 minutes to marinate and allow the
tofu to soak up the BBQ flavour.
3. Spread the remaining BBQ sauce evenly over the pita
bread.
4. Sprinkle half of the cheese over the sauce.
5. Distribute the tofu and the peppers evenly over the
cheese.
6. Sprinkle the remaining cheese over the pizza.
7. Bake just long enough for the cheese to melt.
Friday, October 3, 2014
Quinoa Salad
Ingredients
1 Cup Quinoa2 Cups Water
Salad:
1 Apple
1 Green Bell Pepper
1 Tomato
2 Stalks of Celery
1/2 Red Onion
1/2 Cucumber
6 Sprigs Cilantro
1/4 Cup Walnuts
Dressing:
8 Tbspn Olive Oil
6 Tbspn Balsamic Vinegar
3 Tbspn Lemon Juice
2 Sprigs Cilantro
1/2 Tspn Salt
1/2 Tspn Pepper
Directions
1. In small pot, bring to boil 1 Cup Quinoa and 2 Cups of water.
Turn down to simmer for 15 minutes, until water all absorbed in the quinoa.
Once Quinoa is done, put in the fridge/freezer to cool off (Do not freeze) so it is cold when added to salad.
Chop up Apple, Green Pepper, Tomato, Celery, Red Onion, Cilantro into small chopped pieces. Put aside.
In a small blender, blend together Olive Oil, Balsamic Vinegar, Lemon Juice, Cilantro, Salt and Pepper.
Everyone is different, so try the dressing and add what you think will make it better for you! Be creative!
In a large bowl, add the cooled down Quinoa to the chopped fruit and Vegetables. Add your dressing and mix thoroughly.
Sprinkle some crushed walnuts on top and voila! A healthy salad that is absolutely delicious!
Friday, May 30, 2014
Guasacaca
Brought you from
My Own Kitchen
My husband's family is quite the mix. With Italian and German ancestry and born and raised in Venezuela, the meals that come out of our kitchen are both diverse and delicious. Today I have a recipe for Guasacaca - whose name is derived from the word Aguacate (Avocado).
Ingredients
1 medium onion
2 ripe avocados
1 large red pepper
2 cloves garlic
Fresh Parsley
Fresh Cilantro
3 tbsp Vinegar
1 Lime Juiced
Salt to taste
Black Pepper to taste
1 cup olive oil
Optional:
Hot sauce or jalapeño
Directions
1. Peel and Pitt the avocados, then chop roughly.
2. De-seed the pepper and chop roughly.
3. Peel garlic cloves and onion and chop roughly.
4. Remove stems from Parsley and Cilantro leaves.
5. Put everything except the olive oil into a food processor and blend until mostly smooth. Then slowly start adding the olive oil until completely smooth.
6. Make about an hour before you plan to serve it.
Optional:
7. If you want a chunkier style Guasacaca, then have an extra avocado set aside, peeled, pitted, and cubed. Gently mash in the extra avocado chunks about 5-10 minutes before serving.
This sauce is great for putting on any kind of cooked meat or starchy side dish.
My Own Kitchen
My husband's family is quite the mix. With Italian and German ancestry and born and raised in Venezuela, the meals that come out of our kitchen are both diverse and delicious. Today I have a recipe for Guasacaca - whose name is derived from the word Aguacate (Avocado).
Ingredients
1 medium onion
2 ripe avocados
1 large red pepper
2 cloves garlic
Fresh Parsley
Fresh Cilantro
3 tbsp Vinegar
1 Lime Juiced
Salt to taste
Black Pepper to taste
1 cup olive oil
Optional:
Hot sauce or jalapeño
Directions
1. Peel and Pitt the avocados, then chop roughly.
2. De-seed the pepper and chop roughly.
3. Peel garlic cloves and onion and chop roughly.
4. Remove stems from Parsley and Cilantro leaves.
5. Put everything except the olive oil into a food processor and blend until mostly smooth. Then slowly start adding the olive oil until completely smooth.
6. Make about an hour before you plan to serve it.
Optional:
7. If you want a chunkier style Guasacaca, then have an extra avocado set aside, peeled, pitted, and cubed. Gently mash in the extra avocado chunks about 5-10 minutes before serving.
This sauce is great for putting on any kind of cooked meat or starchy side dish.
Friday, February 14, 2014
Healthy Tuna Burgers
Adapted from @sashafitness
Ingredients
Preheat oven to 350 degrees.
Mix all the ingredients in a bowl.
Portion out evenly into burger shapes.
Place burgers in an ovenproof pan and bake until burgers are golden.
Sunday, March 17, 2013
About Nightshades
I was having a conversation with a member the other day about her likes and dislikes, and I mentioned a random little fact I'd picked up somewhere: technically, eggplants are berries. In exchange, she gave me a random fact: eggplants are a member of the nightshade family, along with potatoes and tomatoes.
That got me looking into nightshades, a strange family of produce that include potatoes (a tuber), tomatoes (fruit), peppers (fruit), paprika (spice), cayenne (spice), and tobacco. The Solanaceae plant family may have been called “nightshades” because some of these plants prefer to grow in shady areas and some flower at night.
The nightshade family is known, whether directly or indirectly, by the alkaloids that are common in the majority of the different species that make up the family. These alkaloids are incredibly interesting as they can be healthy and beneficial, undesirable, or even toxic and lethal depending on the specific kind of alkaloid. One of these types of alkaloids, called tropane, is found commonly throughout members of this family, and is the infamous and lethal ingredient in deadly nightshade and mandrake. But this same alkaloid is also incredibly beneficial in small quantities and is used extensively in medicinal practice to reduce allergic reactions and reduce the affects of motion sickness and chemotherapy among other things.
Some people have alleged that nightshade vegetables contain a toxic alkaloid compound called solanine, a defence mechanism in some Solanaceae plants that protects against natural threats such as insects. It’s true that solanine may develop in potatoes, which turn green when they are exposed to light during growth. The greenish hue is actually caused by chlorophyll, but its presence indicates that concentrations of solanine are present. Eggplant, peppers, and tomatoes - even the green ones - do not produce solanine and are perfectly safe to eat. As a general rule, people should avoid consuming the leaves, stems, and flowers of members of the nightshade family.
Nightshade vegetables confer a number of health benefits because they are often rich in vitamins, minerals, and other useful compounds. For many people, they are an important part of eating a colourful diet, which has been linked to getting a variety of mirconutritents. They are also usually high in potassium, known to help balance sodium intake. Tomatoes, in particular, contain lycopene, which, it has been shown, helps prevent osteoporosis and cancer. Whether mild or fiery, peppers are one of the richest sources of vitamins A and C. Eggplants are high in fibre. Research has found that the skin of eggplant may contain more fiber that the actual eggplant itself, so eat that colourful skin!
That got me looking into nightshades, a strange family of produce that include potatoes (a tuber), tomatoes (fruit), peppers (fruit), paprika (spice), cayenne (spice), and tobacco. The Solanaceae plant family may have been called “nightshades” because some of these plants prefer to grow in shady areas and some flower at night.
The nightshade family is known, whether directly or indirectly, by the alkaloids that are common in the majority of the different species that make up the family. These alkaloids are incredibly interesting as they can be healthy and beneficial, undesirable, or even toxic and lethal depending on the specific kind of alkaloid. One of these types of alkaloids, called tropane, is found commonly throughout members of this family, and is the infamous and lethal ingredient in deadly nightshade and mandrake. But this same alkaloid is also incredibly beneficial in small quantities and is used extensively in medicinal practice to reduce allergic reactions and reduce the affects of motion sickness and chemotherapy among other things.
Some people have alleged that nightshade vegetables contain a toxic alkaloid compound called solanine, a defence mechanism in some Solanaceae plants that protects against natural threats such as insects. It’s true that solanine may develop in potatoes, which turn green when they are exposed to light during growth. The greenish hue is actually caused by chlorophyll, but its presence indicates that concentrations of solanine are present. Eggplant, peppers, and tomatoes - even the green ones - do not produce solanine and are perfectly safe to eat. As a general rule, people should avoid consuming the leaves, stems, and flowers of members of the nightshade family.
Nightshade vegetables confer a number of health benefits because they are often rich in vitamins, minerals, and other useful compounds. For many people, they are an important part of eating a colourful diet, which has been linked to getting a variety of mirconutritents. They are also usually high in potassium, known to help balance sodium intake. Tomatoes, in particular, contain lycopene, which, it has been shown, helps prevent osteoporosis and cancer. Whether mild or fiery, peppers are one of the richest sources of vitamins A and C. Eggplants are high in fibre. Research has found that the skin of eggplant may contain more fiber that the actual eggplant itself, so eat that colourful skin!
Sunday, March 10, 2013
Thai-Style Yellow Rice
INGREDIENTS
2 Tbsp extra virgin olive oil
1/4 cup finely chopped onion
3 cloves garlic, minced
1/8 to 1/4 tsp red pepper flakes or cayenne pepper
1/4 cup diced red bell pepper
1/4 cup English peas, removed from pods
1 roma tomato or 1 small field tomato, diced
2 cups jasmine rice or basmati rice
4 cups (minus 2 Tbsp) chicken broth or vegetable broth
Juice of 1 lime (about 2 Tbsp of lime juice)
2 Tbsp tamari
1/2 tsp turmeric
1/4 to 1/3 tsp saffron (optional)
Handful of fresh basil or cilantro, finely chopped
DIRECTIONS
Warm a deep pot over medium-high heat. Add the oil and heat. Add the onion, garlic, and pepper flakes/cayenne. Stir-fry for about one minute, until fragrant, then add the red pepper, peas, and tomato. Stir-fry for one more minute.
Add the rice and stir to coat, then pour in the broth. Add the lime juice, tamari, turmeric, and saffron (if using). Stir well.
When the broth begins to bubble, cover tightly with a lid and reduce heat to low. Allow rice to gently simmer for 15 to 20 minutes, until almost all of the liquid has been absorbed. Give the rice a gentle stir, put the lid back on, turn off the stove, and leave the rice to sit on the off, but hot, burner for at least 10 minutes and up to one hour.
Remove the lid and fluff the rice with a fork. Top with a little fresh basil or cilantro.
2 Tbsp extra virgin olive oil
1/4 cup finely chopped onion
3 cloves garlic, minced
1/8 to 1/4 tsp red pepper flakes or cayenne pepper
1/4 cup diced red bell pepper
1/4 cup English peas, removed from pods
1 roma tomato or 1 small field tomato, diced
2 cups jasmine rice or basmati rice
4 cups (minus 2 Tbsp) chicken broth or vegetable broth
Juice of 1 lime (about 2 Tbsp of lime juice)
2 Tbsp tamari
1/2 tsp turmeric
1/4 to 1/3 tsp saffron (optional)
Handful of fresh basil or cilantro, finely chopped
DIRECTIONS
Warm a deep pot over medium-high heat. Add the oil and heat. Add the onion, garlic, and pepper flakes/cayenne. Stir-fry for about one minute, until fragrant, then add the red pepper, peas, and tomato. Stir-fry for one more minute.
Add the rice and stir to coat, then pour in the broth. Add the lime juice, tamari, turmeric, and saffron (if using). Stir well.
When the broth begins to bubble, cover tightly with a lid and reduce heat to low. Allow rice to gently simmer for 15 to 20 minutes, until almost all of the liquid has been absorbed. Give the rice a gentle stir, put the lid back on, turn off the stove, and leave the rice to sit on the off, but hot, burner for at least 10 minutes and up to one hour.
Remove the lid and fluff the rice with a fork. Top with a little fresh basil or cilantro.
Sunday, October 14, 2012
Quinoa Stuffed Bell Peppers
INGREDIENTS
1 cup quinoa, rinsed and drained
2 Tbsp extra virgin olive oil
1 small onion, diced
2 cloves garlic, minced
1 zucchini, diced
2 cups white button mushrooms, diced
1 tomato, diced
1 cup pasta sauce
Sea salt and ground black pepper, to taste
6 bell peppers, any colour, cut in half from top to bottom and seeded
1 cup shredded mozzarella, or more to taste
DIRECTIONS
Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius).
Cook quinoa according to package directions.
Heat a large skillet over medium heat. Add olive oil. When hot but not smoking, add onions and garlic and cook, stirring frequently, until fragrant and slightly translucent, about 5 to 7 minutes.
Add zucchini, mushrooms, and tomato and cook until slightly tender, about 3 to 5 minutes. Add the tomato sauce and cover and simmer until the vegetables have softened, about 10 more minutes.
Remove from heat and stir the cooked quinoa into vegetable mixture. Season with salt and pepper. Fill bell peppers with quinoa-vegetable mixture. Place peppers in a deep baking dish. Cover dish with aluminum foil. Bake until bell peppers are slightly tender, about 18 minutes.
Remove foil and sprinkle peppers with mozzarella. Bake until cheese is bubbling and melted, about 5 more minutes.
1 cup quinoa, rinsed and drained
2 Tbsp extra virgin olive oil
1 small onion, diced
2 cloves garlic, minced
1 zucchini, diced
2 cups white button mushrooms, diced
1 tomato, diced
1 cup pasta sauce
Sea salt and ground black pepper, to taste
6 bell peppers, any colour, cut in half from top to bottom and seeded
1 cup shredded mozzarella, or more to taste
DIRECTIONS
Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius).
Cook quinoa according to package directions.
Heat a large skillet over medium heat. Add olive oil. When hot but not smoking, add onions and garlic and cook, stirring frequently, until fragrant and slightly translucent, about 5 to 7 minutes.
Add zucchini, mushrooms, and tomato and cook until slightly tender, about 3 to 5 minutes. Add the tomato sauce and cover and simmer until the vegetables have softened, about 10 more minutes.
Remove from heat and stir the cooked quinoa into vegetable mixture. Season with salt and pepper. Fill bell peppers with quinoa-vegetable mixture. Place peppers in a deep baking dish. Cover dish with aluminum foil. Bake until bell peppers are slightly tender, about 18 minutes.
Remove foil and sprinkle peppers with mozzarella. Bake until cheese is bubbling and melted, about 5 more minutes.
Thursday, September 20, 2012
Tofu and Plum Kebabs
INGREDIENTS
3 Tbsp extra virgin olive oil
2 Tbsp chopped fresh cilantro
1 tsp freshly grated lime zest
3 Tbsp lime juice
1/2 tsp sea salt
1 package extra firm tofu, drained, patted dry, and cut into 1-inch cubes
1 bell pepper, any colour, seeded and cut into 1-inch chunks
3 Italian plums, pitted and cut into quarters or sixths
DIRECTIONS
In a large bowl, whisk together the olive oil, cilantro, lime zest, lime juice and salt. Set aside 3 tablespoons of this marinade in a small bowl and add the tofu, peppers, and plums to the remaining mixture in the large bowl. Toss to coat.
Preheat a grill to medium-high.
On 10-inch skewers, alternate between tofu cubes, pepper pieces, and plum pieces. Discard the marinade. Grill the kebabs, turning once, until the peppers are cooked and the tofu and plums are hot, about 8 minutes. Drizzle with the reserved dressing and serve hot.
3 Tbsp extra virgin olive oil
2 Tbsp chopped fresh cilantro
1 tsp freshly grated lime zest
3 Tbsp lime juice
1/2 tsp sea salt
1 package extra firm tofu, drained, patted dry, and cut into 1-inch cubes
1 bell pepper, any colour, seeded and cut into 1-inch chunks
3 Italian plums, pitted and cut into quarters or sixths
DIRECTIONS
In a large bowl, whisk together the olive oil, cilantro, lime zest, lime juice and salt. Set aside 3 tablespoons of this marinade in a small bowl and add the tofu, peppers, and plums to the remaining mixture in the large bowl. Toss to coat.
Preheat a grill to medium-high.
On 10-inch skewers, alternate between tofu cubes, pepper pieces, and plum pieces. Discard the marinade. Grill the kebabs, turning once, until the peppers are cooked and the tofu and plums are hot, about 8 minutes. Drizzle with the reserved dressing and serve hot.
Thursday, July 12, 2012
Fresh Apricot Pasta Salad
INGREDIENTS
Dressing:
1 fresh ripe apricot, pitted
1 Tbsp white wine vinegar
1 tsp sugar
2 Tbsp extra virgin olive oil
1 Tbsp finely chopped fresh basil or 2 tsp dried basil
Sea salt, to taste
Salad:
1/4 package rotini pasta
6 fresh apricots, pitted and sliced
1 zucchini, diced
1 bell pepper (any colour), sliced
1 Tbsp chopped fresh basil or 2 tsp dried basil
2 cups spring salad mix or lettuce, torn into bite-sized pieces
DIRECTIONS
Combine apricot, vinegar, and sugar in blender, and whirl until blended. With blender running, slowly add olive oil until smooth. Stir in basil and salt to taste. Refrigerate.
Cook pasta according to package directions, then rinse in cold water, drain, and let cool.
Combine pasta, sliced apricots, zucchini, bell pepper, and basil in bowl. Toss with apricot basil salad dressing and serve on a bed of salad greens or lettuce.
Dressing:
1 fresh ripe apricot, pitted
1 Tbsp white wine vinegar
1 tsp sugar
2 Tbsp extra virgin olive oil
1 Tbsp finely chopped fresh basil or 2 tsp dried basil
Sea salt, to taste
Salad:
1/4 package rotini pasta
6 fresh apricots, pitted and sliced
1 zucchini, diced
1 bell pepper (any colour), sliced
1 Tbsp chopped fresh basil or 2 tsp dried basil
2 cups spring salad mix or lettuce, torn into bite-sized pieces
DIRECTIONS
Combine apricot, vinegar, and sugar in blender, and whirl until blended. With blender running, slowly add olive oil until smooth. Stir in basil and salt to taste. Refrigerate.
Cook pasta according to package directions, then rinse in cold water, drain, and let cool.
Combine pasta, sliced apricots, zucchini, bell pepper, and basil in bowl. Toss with apricot basil salad dressing and serve on a bed of salad greens or lettuce.
Thursday, May 3, 2012
Thai Mango Tofu
INGREDIENTS
Mango sauce:
3 fresh ripe ataulfo mangos or 2 of a larger type of mango, fruit scooped out (or use canned mango)
1/2 tsp crushed red pepper flakes
1 Tbsp apple cider vinegar
1.5 Tbsp tamari
2 Tbsp vegetable broth
Juice of 1/2 lime or 1 Tbsp lime juice
1 Tbsp brown sugar
1 thumb-size piece fresh ginger, peeled and sliced
3 cloves garlic
1/4 tsp turmeric
Zest of 1 lime
Tofu dish:
1 bell pepper, any colour, chopped
3 to 4 Tbsp coconut milk (optional)
2 blocks of extra firm tofu, cubed
1 fresh ripe mango, cut into chunks (optional)
1/4 to 1/2 cup fresh cilantro (optional)
DIRECTIONS
Place all the "mango sauce" ingredients in a food processor or blender. Process well, until more or less smooth. Taste-test the sauce. Add more sugar if you find the sauce too sour, more red pepper flakes if not spicy enough, more broth if not salty enough, and more lime juice if too sweet or salty. Set aside.
In a wok or sauce pan over medium-high heat, add the mango sauce and the bell pepper. Bring to a gentle boil, then reduce to a simmer (medium to low heat). If sauce becomes too thick, add 3 to 4 tablespoons of coconut milk or water. Simmer for 3 to 4 minutes, or until pepper has softened slightly but still retains some crispness.
Add the tofu cubes and gently stir to cover them with sauce. Add the additional chunks of mango if using. Simmer briefly, just until everything is hot. Serve over jasmine rice, sprinkled with fresh cilantro if desired.
Mango sauce:
3 fresh ripe ataulfo mangos or 2 of a larger type of mango, fruit scooped out (or use canned mango)
1/2 tsp crushed red pepper flakes
1 Tbsp apple cider vinegar
1.5 Tbsp tamari
2 Tbsp vegetable broth
Juice of 1/2 lime or 1 Tbsp lime juice
1 Tbsp brown sugar
1 thumb-size piece fresh ginger, peeled and sliced
3 cloves garlic
1/4 tsp turmeric
Zest of 1 lime
Tofu dish:
1 bell pepper, any colour, chopped
3 to 4 Tbsp coconut milk (optional)
2 blocks of extra firm tofu, cubed
1 fresh ripe mango, cut into chunks (optional)
1/4 to 1/2 cup fresh cilantro (optional)
DIRECTIONS
Place all the "mango sauce" ingredients in a food processor or blender. Process well, until more or less smooth. Taste-test the sauce. Add more sugar if you find the sauce too sour, more red pepper flakes if not spicy enough, more broth if not salty enough, and more lime juice if too sweet or salty. Set aside.
In a wok or sauce pan over medium-high heat, add the mango sauce and the bell pepper. Bring to a gentle boil, then reduce to a simmer (medium to low heat). If sauce becomes too thick, add 3 to 4 tablespoons of coconut milk or water. Simmer for 3 to 4 minutes, or until pepper has softened slightly but still retains some crispness.
Add the tofu cubes and gently stir to cover them with sauce. Add the additional chunks of mango if using. Simmer briefly, just until everything is hot. Serve over jasmine rice, sprinkled with fresh cilantro if desired.
Tuesday, January 31, 2012
Avocado Egg Salad Sandwich
INGREDIENTS
1 avocado
1 tsp lemon juice
1 tsp Dijon mustard
1 Tbsp dried parsley flakes or fresh parsley, finely chopped
1/2 tsp sea salt
1/4 cup apple cider or apple juice
4 hard-boiled eggs, peeled
1/2 cup veggies, finely chopped: green onions, bell pepper, celery, red onion, dill pickle, and/or tomato
1 tsp fresh herbs, finely chopped: chives, parsley, and/or dill
8 slices multigrain bread
8 leaves of lettuce
DIRECTIONS
In a small bowl, mash the avocado with a fork. Add the lemon juice, mustard, parsley, salt, and apple cider or juice and then mix until well blended.
Mash up the eggs with a fork. Add the avocado mixture and your choice of the veggies and herbs, and mix until combined.
Lightly toast the bread and top with a lettuce leaf and the egg salad.
Makes 4 sandwiches.
1 avocado
1 tsp lemon juice
1 tsp Dijon mustard
1 Tbsp dried parsley flakes or fresh parsley, finely chopped
1/2 tsp sea salt
1/4 cup apple cider or apple juice
4 hard-boiled eggs, peeled
1/2 cup veggies, finely chopped: green onions, bell pepper, celery, red onion, dill pickle, and/or tomato
1 tsp fresh herbs, finely chopped: chives, parsley, and/or dill
8 slices multigrain bread
8 leaves of lettuce
DIRECTIONS
In a small bowl, mash the avocado with a fork. Add the lemon juice, mustard, parsley, salt, and apple cider or juice and then mix until well blended.
Mash up the eggs with a fork. Add the avocado mixture and your choice of the veggies and herbs, and mix until combined.
Lightly toast the bread and top with a lettuce leaf and the egg salad.
Makes 4 sandwiches.
Shakshuka
INGREDIENTS
1 Tbsp extra virgin olive oil
1 onion, chopped
2, 3 or 4 garlic cloves, minced
2 bell peppers, any colour, chopped
8 tomatoes, chopped
796 mL can diced tomatoes, strained
1 1/2 tsp turmeric
1 tsp sugar
Sea salt & ground pepper to taste
4 - 6 eggs
DIRECTIONS
Heat a large frying pan over medium heat. Add the olive oil. When hot, add the onion and saute, stirring frequently, until lightly browned, about five minutes.
Add the garlic and bell peppers and saute two to three minutes, then add the fresh and the canned tomatoes. Reduce the heat to low and simmer for five minutes. Add the sugar, turmeric, salt, and pepper, and stir for 1 minute. Adjust seasoning to taste.
Gently crack the eggs into the pan, taking care not to break the yolks. Simmer until the egg whites solidify but the yolks are still slightly runny, about 8 minutes.
Serve hot with warmed pita bread or flatbread. For a quick brunch, make the tomato sauce the day before, refrigerate overnight, then heat it to simmering and finish it with the eggs in the morning.
1 Tbsp extra virgin olive oil
1 onion, chopped
2, 3 or 4 garlic cloves, minced
2 bell peppers, any colour, chopped
8 tomatoes, chopped
796 mL can diced tomatoes, strained
1 1/2 tsp turmeric
1 tsp sugar
Sea salt & ground pepper to taste
4 - 6 eggs
DIRECTIONS
Heat a large frying pan over medium heat. Add the olive oil. When hot, add the onion and saute, stirring frequently, until lightly browned, about five minutes.
Add the garlic and bell peppers and saute two to three minutes, then add the fresh and the canned tomatoes. Reduce the heat to low and simmer for five minutes. Add the sugar, turmeric, salt, and pepper, and stir for 1 minute. Adjust seasoning to taste.
Gently crack the eggs into the pan, taking care not to break the yolks. Simmer until the egg whites solidify but the yolks are still slightly runny, about 8 minutes.
Serve hot with warmed pita bread or flatbread. For a quick brunch, make the tomato sauce the day before, refrigerate overnight, then heat it to simmering and finish it with the eggs in the morning.
Wednesday, July 20, 2011
Sweet and Sour Seitan
INGREDIENTS
Sauce:
1/4 cup tamari
1/3 cup brown sugar
1/4 tsp garlic powder
1/2 can tomato paste
2 Tbsp rice vinegar
Juice from 1/2 can pineapple chunks (pineapple is used below)
2 packages seitan
1/4 cup cornstarch
1 1/2 tsp garlic powder
1 1/2 Tbsp extra virgin olive oil
1 small yellow onion, chopped
1 cup bell pepper strips, any colour
1/2 can pineapple chunks
DIRECTIONS
Combine all the sauce ingredients in a small saucepan over medium-low heat and whisk together until slightly thick. Cover and set aside.
Cut the seitan into 1.5 inch strips. Add the garlic and the cornstarch and toss until the seitan is completely coated.
Heat the oil over medium-high heat in a large skillet, then add seitan and onion. Pan fry until the seitan has turned a golden brown and is crispy on the outside. Add the bell pepper and cook until heated, about 2 minutes. Add sauce and the pineapple chunks and stir until combined and heated through.
Serve over rice.
Sauce:
1/4 cup tamari
1/3 cup brown sugar
1/4 tsp garlic powder
1/2 can tomato paste
2 Tbsp rice vinegar
Juice from 1/2 can pineapple chunks (pineapple is used below)
2 packages seitan
1/4 cup cornstarch
1 1/2 tsp garlic powder
1 1/2 Tbsp extra virgin olive oil
1 small yellow onion, chopped
1 cup bell pepper strips, any colour
1/2 can pineapple chunks
DIRECTIONS
Combine all the sauce ingredients in a small saucepan over medium-low heat and whisk together until slightly thick. Cover and set aside.
Cut the seitan into 1.5 inch strips. Add the garlic and the cornstarch and toss until the seitan is completely coated.
Heat the oil over medium-high heat in a large skillet, then add seitan and onion. Pan fry until the seitan has turned a golden brown and is crispy on the outside. Add the bell pepper and cook until heated, about 2 minutes. Add sauce and the pineapple chunks and stir until combined and heated through.
Serve over rice.
Thursday, May 19, 2011
Pesto and Bean Salad
INGREDIENTS
1 cup basil pesto (recipe here)
1/2 cup plain yogurt
1 can butter beans
1 can cannellini beans
1 can Great Northern beans
1 green bell pepper, chopped
1 red bell pepper, chopped
1 orange bell pepper, chopped
1 pint cherry or grape tomatoes
DIRECTIONS
In large bowl, combine pesto and yogurt and mix well. Drain beans and rinse, drain again. Add to pesto mixture along with remaining ingredients. Stir gently to coat. Serve immediately or cover and chill for up to 2 days.
1 cup basil pesto (recipe here)
1/2 cup plain yogurt
1 can butter beans
1 can cannellini beans
1 can Great Northern beans
1 green bell pepper, chopped
1 red bell pepper, chopped
1 orange bell pepper, chopped
1 pint cherry or grape tomatoes
DIRECTIONS
In large bowl, combine pesto and yogurt and mix well. Drain beans and rinse, drain again. Add to pesto mixture along with remaining ingredients. Stir gently to coat. Serve immediately or cover and chill for up to 2 days.
Sunday, October 17, 2010
Bell Pepper Soup
INGREDIENTS:
1/4 cup extra virgin olive oil
1 small onion, chopped
4 large bell peppers, any colour, seeded and diced
1 medium potato
1/2 tsp sea salt
1 tsp red pepper flakes
1 1/2 - 2 cups vegetable broth
DIRECTIONS:
Heat the olive oil in the large saucepan. Add the onion and saute for 3-4 minutes.
Add remaining ingredients except the broth and bring to a simmer.
Cover, reduce heat, and simmer, stirring occasionally, until the peppers are tender, about 1 hour.
Puree the soup in a blender (in batches if necessary). Meanwhile, put the broth in the small saucepan and bring to a simmer.
Return the soup to the saucepan, stir in the broth (use more for a thinner soup), and season to taste.
Serve hot or cold, with sour cream, plain yogurt, chives, dill, and/or scallions.
1/4 cup extra virgin olive oil
1 small onion, chopped
4 large bell peppers, any colour, seeded and diced
1 medium potato
1/2 tsp sea salt
1 tsp red pepper flakes
1 1/2 - 2 cups vegetable broth
DIRECTIONS:
Heat the olive oil in the large saucepan. Add the onion and saute for 3-4 minutes.
Add remaining ingredients except the broth and bring to a simmer.
Cover, reduce heat, and simmer, stirring occasionally, until the peppers are tender, about 1 hour.
Puree the soup in a blender (in batches if necessary). Meanwhile, put the broth in the small saucepan and bring to a simmer.
Return the soup to the saucepan, stir in the broth (use more for a thinner soup), and season to taste.
Serve hot or cold, with sour cream, plain yogurt, chives, dill, and/or scallions.
Thursday, March 18, 2010
Roasted Pepper Salad Dressing
INGREDIENTS
1 orange, yellow, or red bell pepper
3/4 tsp sugar
1 tsp finely diced red onion
Sea salt and pepper to taste
1 tsp dijon mustard
1/4 cup apple cider vinegar
1/3 cup extra virgin olive oil
DIRECTIONS
Roast the pepper by putting it on a baking sheet under the broiler and broil, turning every 3 to 5 minutes, until all sides are blistered. Place in a sealed ziploc bag and allow to cool until you can handle it - at least 10 minutes (this will create a steam pocket and will make it easier to peel).
Peel, de-seed and core the pepper and put in a food processor and blend until smooth. Add remaining ingredients and process until blended and uniform.
1 orange, yellow, or red bell pepper
3/4 tsp sugar
1 tsp finely diced red onion
Sea salt and pepper to taste
1 tsp dijon mustard
1/4 cup apple cider vinegar
1/3 cup extra virgin olive oil
DIRECTIONS
Roast the pepper by putting it on a baking sheet under the broiler and broil, turning every 3 to 5 minutes, until all sides are blistered. Place in a sealed ziploc bag and allow to cool until you can handle it - at least 10 minutes (this will create a steam pocket and will make it easier to peel).
Peel, de-seed and core the pepper and put in a food processor and blend until smooth. Add remaining ingredients and process until blended and uniform.
Thursday, February 11, 2010
Roasting Peppers Under the Broiler
This simple method of roasting peppers can be done with any broiler and with any pepper, be it red or green, sweet or spicy.
Cut peppers in half lengthwise, then remove the stem, seeds, and the white membrane. Flatten pepper halves by squashing them with the palm of your hand onto a flat surface. Particularly bumpy or deeply ridged peppers may require that you cut off and remove the pointed (non stem) end as well to flatten the pepper.
Lay peppers skin-side-up on a foiled-lined baking sheet and broil, 4 to 6 inches away from the heat source, until blackened all over, 5 to 10 minutes. Watch carefully and rotate pan as needed to blacken as evenly as possible.
Remove from oven, then pull up edges of foil and envelop broiled peppers. Seal and let sit at least 15 minutes and up to 1 hour to soften the peppers.
Unwrap foil around peppers. Pull off and discard skins. The skins should slip right off in whole (or practically whole) pieces.
Roasted peppers can be used in recipes or frozen in air-tight containers or resealable plastic bags for future use. Roasted sweet bell peppers can be sprinkled with olive oil and salt for a simple appetizer or side dish.
Cut peppers in half lengthwise, then remove the stem, seeds, and the white membrane. Flatten pepper halves by squashing them with the palm of your hand onto a flat surface. Particularly bumpy or deeply ridged peppers may require that you cut off and remove the pointed (non stem) end as well to flatten the pepper.
Lay peppers skin-side-up on a foiled-lined baking sheet and broil, 4 to 6 inches away from the heat source, until blackened all over, 5 to 10 minutes. Watch carefully and rotate pan as needed to blacken as evenly as possible.
Remove from oven, then pull up edges of foil and envelop broiled peppers. Seal and let sit at least 15 minutes and up to 1 hour to soften the peppers.
Unwrap foil around peppers. Pull off and discard skins. The skins should slip right off in whole (or practically whole) pieces.
Roasted peppers can be used in recipes or frozen in air-tight containers or resealable plastic bags for future use. Roasted sweet bell peppers can be sprinkled with olive oil and salt for a simple appetizer or side dish.
Thursday, January 28, 2010
Baby Spinach and Lentil Salad
INGREDIENTS
1 cup dry lentils
3 cups vegetable broth
2 bay leaves
1 (3 inch) cinnamon stick
2 garlic cloves, minced
1/2 medium onion, chopped
1/4 cup kalamata olives, chopped
1/2 medium red bell pepper, diced
2 medium roma tomatoes, diced
1/2 medium carrot, scrubbed and shredded
2 Tbsp fresh parsley, chopped
1/2 tsp fennel seed
1/2 tsp oregano
1/2 tsp crushed red pepper flakes
1/2 tsp dried thyme
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil
1/2 cup feta cheese, crumbled
Sea salt and pepper, to taste
10 oz baby spinach
DIRECTIONS
Sort and wash lentils, place in a pan with broth, bay leaf, and cinnamon stick. Bring to a boil, reduce heat, and simmer 15 to 20 minutes or until tender; drain, discarding the bay leaf and cinnamon stick.
While the lentils are cooking, place the minced garlic and onion in a small skillet with 1 to 2 tablespoons of the lentil cooking liquid; cook the onions and garlic until soft and lightly browned.
Place the lentils in a large bowl and add the olives, pepper, tomatoes, carrot, and parsley. Stir in the cooked onion and garlic.
Combine the fennel seeds, oregano, red pepper flakes, and thyme. Crush to release the flavours. Add to the lentil mixture.
Drizzle with the lemon juice and olive oil. Add feta cheese and mix to combine; season with salt and pepper to taste. Chill for several hours.
To serve, divide the baby spinach among chilled plates and top with lentil salad mixture.
1 cup dry lentils
3 cups vegetable broth
2 bay leaves
1 (3 inch) cinnamon stick
2 garlic cloves, minced
1/2 medium onion, chopped
1/4 cup kalamata olives, chopped
1/2 medium red bell pepper, diced
2 medium roma tomatoes, diced
1/2 medium carrot, scrubbed and shredded
2 Tbsp fresh parsley, chopped
1/2 tsp fennel seed
1/2 tsp oregano
1/2 tsp crushed red pepper flakes
1/2 tsp dried thyme
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil
1/2 cup feta cheese, crumbled
Sea salt and pepper, to taste
10 oz baby spinach
DIRECTIONS
Sort and wash lentils, place in a pan with broth, bay leaf, and cinnamon stick. Bring to a boil, reduce heat, and simmer 15 to 20 minutes or until tender; drain, discarding the bay leaf and cinnamon stick.
While the lentils are cooking, place the minced garlic and onion in a small skillet with 1 to 2 tablespoons of the lentil cooking liquid; cook the onions and garlic until soft and lightly browned.
Place the lentils in a large bowl and add the olives, pepper, tomatoes, carrot, and parsley. Stir in the cooked onion and garlic.
Combine the fennel seeds, oregano, red pepper flakes, and thyme. Crush to release the flavours. Add to the lentil mixture.
Drizzle with the lemon juice and olive oil. Add feta cheese and mix to combine; season with salt and pepper to taste. Chill for several hours.
To serve, divide the baby spinach among chilled plates and top with lentil salad mixture.
Thursday, May 14, 2009
Quinoa with Black Beans and Cilantro
INGREDIENTS
1 Tbsp extra virgin olive oil or coconut oil
2 cups chopped white or yellow onions
1 cup chopped bell pepper
1 cup quinoa, rinsed and drained
2 tsp chile powder
1/2 tsp ground cumin
1/2 tsp sea salt
1 1/2 cups water
1 can black beans, rinsed and drained
1/2 cup chopped fresh cilantro, divided
Crumbled feta cheese (optional)
DIRECTIONS
Heat oil in heavy medium saucepan over medium-high heat. Add onions and bell pepper; saute until beginning to soften, about 5 minutes.
Stir in quinoa, chili powder, cumin, and salt. Add water; bring to boil. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 14 minutes.
Add beans and 1/4 cup cilantro; cook uncovered until heated through and liquid is fully absorbed, about 3 minutes. Transfer to bowl; sprinkle with 1/4 cup cilantro and cheese, if desired.
1 Tbsp extra virgin olive oil or coconut oil
2 cups chopped white or yellow onions
1 cup chopped bell pepper
1 cup quinoa, rinsed and drained
2 tsp chile powder
1/2 tsp ground cumin
1/2 tsp sea salt
1 1/2 cups water
1 can black beans, rinsed and drained
1/2 cup chopped fresh cilantro, divided
Crumbled feta cheese (optional)
DIRECTIONS
Heat oil in heavy medium saucepan over medium-high heat. Add onions and bell pepper; saute until beginning to soften, about 5 minutes.
Stir in quinoa, chili powder, cumin, and salt. Add water; bring to boil. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 14 minutes.
Add beans and 1/4 cup cilantro; cook uncovered until heated through and liquid is fully absorbed, about 3 minutes. Transfer to bowl; sprinkle with 1/4 cup cilantro and cheese, if desired.
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