Cauliflower Fried Rice

This recipe is perfect for those times you’re looking to use up your leftover vegetables and those nights you feel too damn tired to cook, but want to make something quick and healthy anyway.

Carrots, peas, and broccoli are some of my favorite vegetables to add to this dish, but even if all you have is egg and scallions, you still can make a delicious fried rice. There’s so much variety with fried rice! This recipe, of course, switches out rice for cauliflower.  It’s low-carb, surprisingly filling, and breaking up the cauliflower takes hardly anytime at all if you have a blender or food processor.

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Ingredients

(makes 3 portions)

-1 head cauliflower.

-Peas (fresh or frozen– right now is the season to buy fresh!)

-1 head broccoli, cut into small pieces

-1-2 carrots, dice by halving the carrot widthwise and cutting each half lengthwise, then chop each piece into small bites.

-2 scallions, diced. Separate the white bottoms and green tops.

-4 cloves garlic, minced

-2 eggs, whisked

-Oil (I used toasted sesame oil)

-Tamari or soy sauce to taste

-Black pepper

 

Instructions

1. Remove the leaves from the cauliflower and break apart the florets, placing them in a blender or food processor.  Pulse until it looks like rice.  Remove and place in a bowl.

Prepare the rest of the vegetables.  In a small bowl, whisk two eggs and add salt and pepper.

2. Heat a large pan over medium-high.  Add oil to the pan, carrots, broccoli, peas, the white bottoms of the scallions, and garlic.  Cook for 4 minutes, stirring occasionally, then add the cauliflower, black pepper and tamari/soy sauce.  Add more oil to the pan if it’s dry and continue to cook for another 4-5 minutes or until the vegetables are soft.  Turn off the heat, transfer the vegetables to a large bowl, and wipe out the pan.

3.  Reheat the pan over medium-high heat and add a tablespoon of oil.  Add the eggs to the pan and scramble.  Once the eggs are nearly cooked through, add the vegetables back to the pan to stir to combine.  Add more seasoning to taste and garnish with the green tops of the scallions.  Serve, and enjoy!

Roasted Chickpea and Vegetable Pitas

I love me some fluffy, warm pita, but you don’t actually need to include it to enjoy this recipe if you’d prefer to leave it out.  The stars of this dish are the vegetables: roasted harissa cauliflower and honey carrots, crispy chickpeas, plus fresh, cooling radishes and pea shoots.  Paired with hummus, yogurt, and (optional) feta cheese and you have yourself a tasty meal filled with protein and veggies. Serve in a bowl, with whole grains or with warmed pita or naan. Don’t overcook the pita like I did in the photo above. Whoops.

 

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Roasted harissa cauliflower and honey carrots

 

 

Ingredients

(serves 4)

-1 can chickpeas, drained, rinsed & dried

-1 head cauliflower, chopped into florets

-2 carrots, thinly sliced into 1/4 inch pieces

-3 radishes, thinly sliced

-4 handfuls pea shoots

-parsley, chopped

-1 lemon, quartered

-1 tablespoon garlic powder

-2-4 tablespoons harissa paste

-2 tablespoons honey

-feta cheese (try sheep’s milk feta!  It’s easier to digest)

-1 cup Greek yogurt

-Hummus (homemade or store-bought)

-4 Pita or naan

-Olive oil

-salt, pepper

*Note — For this recipe, it is helpful if you have two sheet pans, but not necessary.  If you have sheets pans of different sizes, you can use the smaller one for the chickpeas and the larger one for the vegetables.  If you only have one sheet pan, just roast the chickpeas first then go on to roast the vegetables.

 

Instructions

  1. Heat stove to 400 F.  Line two sheet pans in foil. Wash and prep your vegetables.  In a small bowl, combine garlic powder, a squirt of harissa paste, about 1/4 cup olive oil, salt, and pepper.  In a large bowl, combine the rinsed chickpeas and half the seasoning from the smaller bowl. Toss to coat the chickpeas thoroughly.  Transfer the chickpeas to a sheet pan.  Roast 40 minutes, shaking the pan halfway through.
  2. While the chickpeas cook, add the cauliflower to the large bowl with the remaining seasoning.  Toss to coat, adding more flavoring or oil as necessary, then place on one side of the other sheet pan in an even layer.
  3. Add the carrots to the large bowl.  In the smaller bowl, whisk together olive oil and honey.  Add to the bowl of carrots and toss to combine, scraping up any leftover seasoning.  Lay the carrots out in an even layer on the sheet pan next to the cauliflower.  Once the chickpeas have cooked for 10 minutes, add the cauliflower and carrots to the oven and cook for 25-30 minutes, stirringly every 10 minutes. The vegetables should be tender and golden.
  4. While the food cooks, in another small bowl, combine the yogurt with garlic powder, chopped parsley, salt, and pepper.  Drizzle olive oil on top.
  5. Remove the chickpeas and vegetables from the oven and set aside to cool.  Sprinkle your pita with a few drops of water and add to the oven for 3 minutes.
  6. Spread hummus and yogurt on your pita, then top with the chickpeas and vegetables, radish, pea shoots, and feta. Drizzle with olive oil and divide the quartered lemons among the plates.  Enjoy!

Veggie Coconut Curry

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I crave coconut curry all the time and luckily for me, I have a restaurant just down the street that can satisfy my craving.  But that was before I realized how easy coconut curry is to make.  I pretty much thought about all the vegetables that would taste good smothered in coconut milk (so like, everything) and added in rice to make one of my favorite meals. The other exciting news?  Follow this recipe and enjoy leftovers for days.

Ingredients

-1 small cauliflower, chopped into bite-size pieces (or use 1/2 a large cauliflower)

-1 German butterball potato, cut into small pieces

-1/2 green bell pepper, chopped into small pieces

-1/2 red bell pepper, chopped into small pieces

-1 carrot, chopped into 1/4 inch slices

-1/2 onion, diced

-4 cloves garlic, minced

-1 tablespoon ginger, minced

-1 tablespoons coconut oil

-1 tablespoon coconut sugar (optional)

-1 can coconut milk (full-fat)

-2 tablespoons Thai red curry paste (found in a can in ethnic/Thai section at store)

-1 tablespoon tamari

-1 tablespoon rice vinegar

-optional: cilantro or basil for garnish

 

Instructions

1. Make a pot of jasmine rice.

2. Heat a large pan over medium-high heat.  Add coconut oil.  When the oil is hot, add potato, salt, and pepper and cook for five minutes.  Add about 1/4 cup water and place a lid on the pan to steam.  Add more oil if necessary. When the water has evaporated, add more water and allow to steam.  Add cauliflower. Continue to add water and steam until potatoes are slightly tender.

3. Add carrots to the pan and add more salt and pepper. Add more oil if necessary.  Cook for about 3-5 minutes until slightly softened and add the peppers, onions, garlic, and ginger. Add more salt and pepper.  Cook for about 5 minutes or until you can pierce the peppers with a fork.

4. Add the red Thai curry paste to the pan and mix it in with the vegetables. Cook for another 2 minutes.  Pour in the coconut milk, 1/2 cup water, and sprinkle coconut sugar. Stir to combine over medium heat.  Maintain a gentle simmer (reducing heat if need be) and cook long enough until everything is tender to your liking, about 5-10 minutes.

4. Remove from heat and stir in tamari and rice vinegar.  Serve over rice and add fresh herbs for garnish.

 

Look to Your Farmacy

It’s true, the majority of my money goes toward food.  Delicious, organic, local food.  And you know what?  I’m totally ok with it. Understandably, not everyone wants to spend the money, because organic can be expensive.  Just remember, the more processed crap, toxins, and sugar we consume today, the more doctor visits and money spent on pharmaceutical drugs in the future.  That’s why I look at eating well as an long-term investment in my health, because food is medicine.Let your food be your medicine(1)

Currently, the average American eats too much and spends too little on food.  It can cost a lot to eat organic, but I have some tips on how to best spend your money when buying organic.  Organic food is more expensive because it’s a more time and labor-intensive form of farming. If you’re someone who doesn’t eat organic currently, start by switching at least one thing in your diet to organic, because baby steps are better that no steps. If you’re someone who currently doesn’t eat vegetables or fruits, then maybe starting with canned or frozen vegetables or fruit is the place for you to start.  You don’t need to eat organic all the time to reduce chemical exposure.  Starting a garden, if you have the space, is also a cost-effective way to eat right.

What does it mean to eat organic anyway?  Organic refers to the procedure in which foods are grown, raised, or produced based on government-defined standards.  Originally, all our food was “organic.”  There were no herbicides, pesticides, irradiation, or chemical fertilizers. Rather, all our food was naturally raised, unrefined, unprocessed, and whole. Processing food and chemical farming has only been around since World War II, and since then, our soil has been depleted of important minerals and nutrients that we need.
Because not all of us can or want to buy everything organic, I’ve supplied a list prioritizing which fruits and vegetables to buy organic.  Please refer to the list below for most and least contaminated foods, provided by The Environmental Working Group.image

12 Most Contaminated Fruits and Vegetables:

Apples

Celery

Cherry tomatoes

Cucumbers

Grapes

Hot peppers

Nectarines (Imported)

Peaches

Potatoes

Spinach

Strawberries

Sweet bell peppers

Kale / Collard Greens

Snap peas

15 Least Contaminated Fruits and Vegetables

Asparagus

Avocados

Cabbage

Cantaloupe

Sweet corn

Eggplant

Grapefruit

Kiwi

Mangos

Cauliflower

Onions

Papayas

Pineapples

Sweet peas (frozen)

Sweet potatoes

The two foods that I highly recommend buying organic are strawberries and chicken.  The U.S. uses 1.2 billion pounds of pesticides a year, and only .01% of those pesticides actually reach bugs.  Strawberries, even after washing, retain the most of amount of pesticides.  Pesticides cause issues like skin, eye, and lung irritation, hormone disruption, cancer, brain and nervous system toxicity, blood disorders, nerve disorders, birth defects, and reproduction effects.  If you have children, just remember that kids are four times more sensitive to cancer-causing pesticides in foods than adults (Source: US Environmental Protection Agency).

Vintage arsenic poison bottle on antique shelfThe reason I disapprove so strongly of commercial chicken is that commercial chickens contain arsenic, which is actually approved and regulated by the government.  Arsenic is known to cause cancer, as well as a number of other health issues.

Trust me, you’ll be able to tell the difference in color and taste between organic and commercially-grown produce. Washington State University actually proved through lab taste tests that organic tastes better.  There are more reasons to shop organic though.  By purchasing organic foods, you’re reducing your carbon footprint and helping out local farmers. Our health starts not with food but with our soil and water. Organic farming respects our ecosystem, while conventional farming leaks pesticides into our soil and our water, which in turn makes people sick. Additionally, organic farms are often smaller and independently owned and operated, so it’s great to help out the little guys.  Buying organic saves energy too, since more energy is used to produce synthetic fertilizers for commercially-grown crops.

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If you’re interested in going organic, but don’t know how or where to start, find your nearest Community Supported Agriculture (CSA) so your can get your food straight from your local farmer.  If you have questions, feel free to ask.  Drop me a line.

Boyfriend-Approved Creamy Cauliflower Sauce

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My new favorite sauce right here.  Creamy, flavorful, and healthy.  Also, a great alternative for Alfredo sauce.  Even cauliflower-haters love it.  All you need is a blender or food processor, a pan, pot, and a slotted spoon. When cooking, make extra so meals are one less thing to worry about during the week. It cuts stress and … Continue reading