Summer Vegetable Stew (with Beef - or not)

Had a bounty of veggies from the farmer's market and created this dish - a delicious blend of flavors. This dish can be prepared with our without meat. Substitute quinoa, beans or lentils for a vegetarian/vegan dish

Ingredients

  • 1 lb (500 g) ground beef (preferably pastured) - optional. Substitute prepared quinoa, beans or lentils if desired.
  • 1-2 Tablespoons olive oil
  • 1 medium onion diced
  • 3 medium summer squash (zucchini, yellow etc.), diced
  • 1 medium eggplant, diced
  • 1 lb (500 g) green beans, cut into bite-sized pieces
  • 26 - 28oz (750 g) chopped tomatoes (I use a Pomi tetrapak)
  • 1 tablespoon fresh basil (or 1 teaspoon dried)
  • 1 tablespoon fresh oregano (or 1 teaspoon dried
  • 1 teaspoon sea salt (or more, to taste)
  • 1/2 teaspoon ground black pepper (or more, to taste)
  • tomato paste to thicken, optional
  • chopped parsley to garnish, optional

Preparation

In a large pot, heat olive oil and add onion and beef, if using. Saute until the onion is soft and the meat (if including) has starting to brown. Add squash, eggplant and green beans and saute for a few minutes. Add tomatoes and spices (and beans or lentils, if using), cover and simmer for 25-30 minutes, until vegetables are tender. I add tomato paste to thicken and give more tomato flavor. Adjust seasoning as desired. Garnish and serve.

Thai Red Curry Chicken

Adapted from The Candida Diet.com

Ingredients

  • 1 Tbsp. coconut oil
  • ¼ onion, thinly sliced
  • ½ red pepper, cut into thin strips
  • ½ yellow pepper, cut into thin strips
  • 1-2 large handfuls of your favorite vegetables, cut into thin strips or diced
  • 2-3 Tbsp. red curry paste
  • 2 boneless, skinless chicken breasts, thinly sliced (I use chicken which I've previously cooked and shredded and wait to add until step 3)
  • 2 cups (475 ml) coconut milk
  • 4 Tbsp. fresh basil leaves (or 1 Tbsp dried)
  • Cooked brown rice, rice or quinoa

DIRECTIONS

  1. Heat oil in a large skillet over medium heat. Add onion, and vegetables and sauté, stirring frequently, until vegetables begin to soften, about 5-7 minutes.
  2. Add curry paste to vegetables and cook, stirring to incorporate, for about 1 minute. Add sliced chicken, sauté for another minute.
  3. Add coconut milk, bring mixture to a boil. Lower heat and simmer until vegetables are tender and chicken is cooked through, about 10 minutes.
  4. Add basil leaves, reserving a few for garnish. Serve with cooked brown rice or quinoa. 

Kale Chips

Ingredients

  • Lacinato kale, washed, dried and torn into bite-sized pieces
  • Olive Oil
  • Sea salt

Instructions:

Preheat oven to 275° F (135° C). Toss kale gently with olive oil and place on baking sheets.  Sprinkle with sea salt and bake for 10 minutes. Turn the leave and continue baking until crisp, 7-10 minutes more.  

Also delicious spiced with garlic, turmeric or other spice of your choice.

Sauteed Greens with Almonds

Lots of options with this! Optional sliced mushrooms shown in the photo

INGREDIENTS                                          

  • 1 pound (450 g) greens, stems removed and cleaned - I like a combination of kale, swiss chard and spinach (often available pre-packaged as "power greens"
  • 1-2 tablespoons olive oil
  • 2 cloves garlic, finely sliced (optional)                        
  •  3-4 large cremini mushrooms, sliced (optional) 
  • 4 Tablespoons vegetable stock or water
  • Salt and pepper
  • red wine vinegar or lemon juice                          
  • sliced almonds, toasted

 

 

Heat olive oil in a large saucepan over medium heat. Add the garlic and or mushrooms, if using, and cook until just tender. Add the stock and greens and toss to combine. Saute for several minutes and continue to cook, stirring until the liquid has evaporated. Season with salt and pepper to taste.  Add splash of vinegar or lemon juice and sprinkle with toasted almonds.

Make a complete vegetaring meal by serving over brown rice or quinoa.

Italian Chicken Vegetable Soup

Ingredients:

  • 1 tablespoon olive oil
  • 1 small onion diced       
  • ½ cup (60 g) chopped and diced celery             
  • 1 cup thinly sliced carrot 
  • ½ cup (80 g) diced red bell pepper (any color is fine) 
  • 2 medium zucchini - sliced into 1/2 rounds and quartered
  • 1 - 2 cloves crushed garlic
  • 1 tablespoon fresh oregano or 1 teas. dried  
  • 1 tablespoon fresh basil or 1 teas dried            
  • 3 - 4 cups diced fresh tomato (28 oz or 800 g if using canned)
  • 1 Quart (1 liter) chicken broth or stock
  • salt and pepper to taste (I start with 1/2 tablespoon of sea salt and and 1/2 teaspoon of pepper)
  • 2 cups (approx 300 g) shredded cooked chicken
  • Additional chopped basil for garnish (optional)                            

In a large dutch oven, heat olive oil over medium-high heat and add the onion, celery, carrot and bell pepper. Saute for 5 minutes, then add the garlic and saute for another 1-2 minutes.  Add the remaining ingredients, except the chicken, bring to a boil and then reduce the heat and simmer, uncovered for 20 minutes. Add the chicken and cook an additional 10 minutes until the vegetables are soft and the chicken is heated through.

Top with additional basil if desired.

This is one of my all-time favorites and is so versatile.  Add whatever veggies you like, including green beans, mushrooms and cabbage.

Szechuan Green Beans

szechuan green beans.jpg

Prep time:  10 minutes
Cooking time:  15 -20 minutes
Yields:  2 - 4 servings

Ingredients

1 lb of trimmed and washed green beans

½ cup frozen edamame

¼ cup water

1 Tablespoon oil – I prefer sesame for this dish

½ cup sliced mushrooms

2-3 cloves of garlic – smashed (or ½ teaspoon garlic powder, or more to taste)

1 ½ Tablespoons soy sauce (can substitute tamari or coconut aminos)

1 Tablespoon rice wine vinegar

½ Tablespoon fresh grated ginger (TIP: I buy a chunk and keep it in the freezer.  It grates beautifully)

½ teaspoon red pepper flakes

Toasted sesame seeds, optional


Directions: 

1.    Steam green beans and edamame 7-9 minutes in large skillet with ¼ cup of water until beans are tender crisp.   
2.    While steaming, mix together the garlic, soy sauce, vinegar, ginger and red pepper flakes.  
3.    Drain water and set the beans aside.  
4.    Add oil to the skillet over med-high heat.  
5.    When hot, add mushrooms, beans and edamame and saute 3-4 minutes until mushroom are tender.
6.    Add the spice mixture and continue to saute, until nicely browned 
7.    Sprinkle with sesame seeds, if desired
I serve with rice, and often toss in some cooked diced or shredded chicken.  This dish is also good with asparagus or broccoli.