Green Lentil Salad

Who doesn’t like an easy, mindless recipe?  That’s what this lentil salad recipe basically is, plus, it makes great leftovers, is super healthy and tastes delicious!  I think it’s perfect for this season when the weather is warmer since our bodies are looking to be nourished with more cooling foods.

It’s best to prepare your lentils within a couple months of buying them as it’ll make cooking them simpler.  Know that it is best not to add salt or any acidic ingredients to the lentils until the last 10-15 minutes of cooking, as this will result in crunchy lentils even though they’re cooked.  Also, there are different types of lentils, therefore, different cooking methods required, so this recipe specifically calls for green lentils.

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Ingredients

-1 cup green lentils

-2 cups chicken broth (or water)

-1/2 yellow onion, chopped

-2 cloves garlic, finely chopped

-1 bay leaf

-1/2 cup crumbled feta cheese

-1 avocado, cubed

-2 cups romaine lettuce, chopped

-1 tablespoon pesto

-1/2 lemon

-1/2 cup extra virgin olive oil + 1 tablespoon

-Splash of red wine vinegar

-salt and pepper

 

Instructions

  1. Rinse lentils in a mesh strainer making sure to check for pebbles (remove pebbles if you find them).  Heat a medium pot over medium heat. Add a tablespoon of olive oil to the pot.  Once hot, add the onion, garlic, salt, and pepper.  Cook for 30 seconds or until softened and aromatic.
  2. Add the lentils and bay leaf to the pot with broth or water.  Turn heat up to medium-high.  Once at a gentle boil, turn heat down and simmer for 45 minutes. Add salt to the pot the last 10 minutes of cooking.  Remove from the heat and keep covered for at least 10 minutes so lentils can soak up the rest of the water.
  3. While the lentils finish cooking, make the dressing by mixing together olive oil, red wine vinegar, lemon juice, salt, and pepper in a small cup or bowl.
  4. To a large bowl, add the chopped lettuce, lentils, feta, avocado, pesto, and the dressing.  Option to serve with a side of toasted pita bread.  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.

 

Exotic Tagine with Spices Recipe

This recipe is for those nights when you want to eat something satisfying and healthy, but have too much on your plate to put too much thought into a meal. Although it’s not a traditional African tagine recipe, it shares some of the elements of one and holds up great as leftovers for a few days. You can go totally meatless with this dish and add extra vegetables, but I’ve made it with ground turkey on one occasion and with ground pork on another and liked both these too. I recommend any of these options. Flavoring is the name of the game with this dish, so make sure your spice cabinet is well-stocked. I tend to eyeball with most spices, and I welcome you to do the same.f167d4cb-14f2-4838-8be7-3dd3da36899e.jpg

Ingredients (serves 2 people)

-1 lb. ground turkey or pork

-1 yellow onion, chopped

-4 cloves garlic, chopped

-1 tablespoon of each of the following spices: garlic powder, onion powder, ground turmeric, paprika, ground ginger, cinnamon, ground coriander, cayenne, salt, and ground pepper.

-1 can chickpeas, drained and rinsed

-1 cup uncooked jasmine rice or cous cous

-1 1/2 cups water or broth

-optional: raisins or golden raisins

Instructions

1- Set oven to 400 degrees F. On the stovetop, heat a large, ovenproof skillet over medium-high heat. Once hot, add about 2 tablespoons oil to the pan. Next, add the onion, the fresh garlic, and meat to the skillet. Add all of the spices to the pan, mix in with the meat and onions, and cook until the meat is browned.

2- Add the uncooked rice, chickpeas, and water/broth to the skillet. Add a little more salt, mix together, then place in the oven covered for 40 minutes.

3- That’s it, food is ready! BE CAREFUL after removing the skillet from the oven. It’ll be HOT and I totally burned myself!

Enjoy your meal 🙂

Reasons You Should Cook With This Cancer-Fighting, Pain-Reducing, Immune-Boosting Spice (plus recipe!)

Spices should not be neglected from your cooking, because most spices have health benefits and add amazing flavor or color to foods.  Today I want to talk about the brightly-colored spice, turmeric, which you may have tried before, especially if you’ve eaten Indian food.  Turmeric is argued to be the most effective nutritional supplement in existence, and speaking from personal experience, holy shit! This stuff works.

I started taking turmeric, or curcumin (the main active ingredient in turmeric), in supplement form last year to treat chronic wrist and hip pain. Curcumin fights inflammation and contains lots of cancer-fighting antioxidants.  Within days my pain dissipated.  Here are some other uses for the spice:

Arthritis, heartburn, irritable bowel syndrome, stomach pain, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems, gall bladder disorders, headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual cramps, depression, Alzheimer’s, water retention, worms, kidney problems, and cancer.

Sound too good to be true?  There’s a reason this spice has been used to treat illnesses for centuries. It works! Cooking with turmeric alone may not be a high enough dosage to make a huge impact with helping any of the above issues, but you can also find turmeric in supplement form to get the full effects.

Turmeric goes very well with black pepper, especially because the black pepper enhances the effects of the curcumin. Turmeric also goes great with other spices like cumin, coriander, curry, etc.

Crispy Turmeric Tofu Tacos

Ingredients:

For the tofu…

-extra firm tofu, drained, cut into cubes (to drain, place tofu block in a colander over a bowl and place a plate with something heavy on top of the tofu for anywhere from 20 minutes- hour).

-spices: turmeric, black pepper, salt, cumin, any additional favorite spices  *turmeric stains bright yellow, so clean immediately if you spill!*

-EVOO (extra virgin olive oil)

Extras for the tacos…

-favorite beans, soaked, rinsed and cooked

-taco shells

-avocado

-raw red onion, diced

-fresh corn off the cob

-optional: cheese

Instructions:

1. Turn over to 400 degrees F.

2. After tofu has drained and is cut into cubes, toss the cubes in a bowl. Add spices (I eyeball it out, but probably about 1/4 teaspoon of each spice) and oil and coat evenly.

3. Place tofu on lined baking sheet.  Put in the oven on the bottom rack for five minutes. Flip tofu and place in oven for another five minutes, then repeat once more for a total of 15 minute cook time.

4. Put tacos together- cooked beans, raw onion, corn, tofu, and avocado on shells. Serve up and enjoy!

If you have leftover tofu, I like to do another easy dish of sushi rice, veggies, and tofu.

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For the original crispy tofu recipe, sans tacos, click here.

Other Sources: Whole Foods

8 Tips to Help Yourself Eat Better During the Week

We are busy people and not enough of us make the time to take care of our health. Eating well is much easier when we plan ahead, and even easier when we get other people involved.  When we designate one day for food prep, we allow ourselves more time during the week to rest, relax, and enjoy our pre-prepped food.  I recommend Sunday as the day for cooking and preparation.  This way, when our lives our full of stress and things to do, we have pre-prepped meals to look forward to.

Top tips for eating better during the week:

1. Make a batch of your favorite whole grains 

Whole grains can be very versatile.  I love to cook a big thing of rice or quinoa that’ll last me through the week. For breakfast I personally love putting eggs over rice with avocado and hot sauce, and then for other meals top the rice with vegetables or other forms of protein.  Fried rice is an easy enough recipe that’s always a favorite.  For more information and a list of all whole grains, click here.

2. Designate one day for prepping

As mentioned above, one of the most useful tips I have is to prep ahead of time. On your designated prep day, slice all your veggies, cook your whole grains, and soak your beans.  This saves time and makes eating healthy more realistic.

3.  Cook once, eat twice (or more!)

Prepare enough food while cooking to have leftovers.  Take advantage of the time you have to cook, because it can be hard to guarantee you’ll have time or even want to cook the rest of the week.

4. Keep a food journal

It’s easy to forget the meals we eat.  If your goal is to lose weight or discover what foods work best for your body, I always advise my clients to keep a food journal. Keeping a food journal not only helps us track what we eat eat and our portion sizes, but we can note things we are feeling emotionally or physically when we eat or after we eat. Identifying our emotions or even things we are feeling physically from eating helps us pinpoint food intolerances or allergies, and can even answer questions about other physical ailments.

From my own experience, it wasn’t until I started noting how I felt physically and emotionally after I ate processed foods and sugar that I was able to solve feelings of anxiety and depression. I realized those foods made me physically sick to my stomach, and I was also experiencing high levels of serotonin while eating the food, and suffering from low dopamine levels after the sugar high wore off.  Most of us probably aren’t conscious of these things as we’re eating and going about our lives, but once we stop and think about it, we may discover things we didn’t realize about our bodies.

6. Cook at home

I love going out to eat.  It’s convenient, there are lots of options, and the food tastes pretty good, but why not save some money and calories by cooking yourself?  When we eat out, there’s no way of controlling what exactly goes into our food.  I enjoy cooking because I know exactly where my food comes from, I have control over what I put in my food, and I get to pick what I want to eat.  Aim to eat at least two homemade meals a day, then work toward three meals at home a day.

7. Plan your meals

It’s much easier to eat well during the week if we take some time to plan meals ahead of time.  Make a grocery list and write out what you plan to eat every day. There’s no need to get fancy.  If you like having oatmeal for breakfast every morning and vegetable stir fry for dinner, then go for it!

8. Add in vegetables, nuts, legumes, fruit, and whole grains

By adding in more vegetables, nuts, legumes, fruit, and whole grains to our diet, we can naturally crowd out unhealthier foods and prevent unhealthy food cravings.  When we fill up on foods that nourish our body, we become more satisfied quicker, so we’re less likely to go for the desserts or snacks after we eat.

Looking for more tips?  Subscribe to my newsletter!

Pay me a visit at www.jkhealthcoach.com to learn more about how working with a health coach can benefit you and the ones you love!

Meatless Monday- Rice with Kale and Toasted Cashews

We live such busy lives that we deserve an easy, warm, home cooked meal. So many nights I find myself digging through the pantry looking for an quick dinner.  This rice dish with kale and cashews is great because it’s simple and it offers a little bit of everything- whole grains, protein, healthy fat, and leafy green vegetables. I also love it because it can last a few days, so you only need to cook once and eat three or four times, something that’s ideal for the average busy person.

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Ingredients:

-1 cup uncooked arborio rice

-3 cups water or chicken broth

-a couple handfuls of cashews

-1 bunch laciano kale, stems removed and leaves massaged

-1/2 cup chopped onion

-1 tablespoon organic butterunnamed-2

-2 tablespoons extra virgin olive oil

Instructions:

1. Saute onion in oil and butter in a skillet for three minutes.

2. Add rice and stir for two minutes.

3. Stir in 1 cup broth or water. Cook and stir until liquid is absorbed.  Gradually stir in next cup of liquid.  Add kale to rice and mix in.

 

4. When liquid is absorbed, add remaining one cup liquid.  Meanwhile, toast cashews until unnamed-3golden brown, about three minutes.  When the last of the broth/water is absorbed and kale is wilted, add toasted cashews. Serve and enjoy!

What to do with Beans (plus recipe!)

Beans are a fantastic, nutrient-dense, protein-packed plant food that offer tons of fiber, B vitamins,iron, antioxidants, and phytonutrients. They are low in calories and have been found to lower the risk of cancer, cardiovascular disease, and diabetes.

I think a lot of people are intimidated by cooking beans, possibly because they don’t know how.  Up until recently, actually, I had been using canned beans.  It wasn’t until I started soaking (non-canned) beans properly, which was quite simple to do, that I noticed my body could easily digest beans, where as normally I feel like crap after eating beans.

Cooking Beans

-Be sure to wash and clean the beans first.

-Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).

-After soaking, rinse, fill pot with fresh water (about 4-6 cups), bring to a boil, then skim off the foam.  To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water.

-Cover and simmer for the suggested time.

-Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.

Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!).  Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

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Kombu is a type of dried seaweed. Add a small piece while cooking your beans to improve digestibility.

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Cooking with Beans

Need ideas of how to use beans?  Try any of the following:

-Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.

-Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.

-Top a green salad with 1/3 cup of your favorite bean.

-Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.

-Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.

-Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

Here’s what I made…

After soaking black beans overnight, I decided to use the beans for a Mexican shrimp bowl.  At least that’s what I’m calling it.  Feel free to pick and choose your favorite ingredients, but here’s what I used to cook for two people:

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-avocado (1/2)

-shrimp (about 12)

-4 garlic gloves, minced

-1/2 onion, diced

-fresh, dried chilies, minced (if you like your food spicy)

-salt, pepper

-2 tbsp olive oil, plus more if needed

-optional: rice or polenta cubes, red cabbage

unnamed-3To prepare this dish I soaked the black beans over night and then cooked them in 6 cups water with a strip of kombu for an hour.

-Heat large pan with olive oil.  When hot, add onions and garlic and cook for two minutes.  Lightly salt.

-Add shrimp, chilis, salt, and pepper.   If cooking pre-made polenta, toss in polenta cubes.  Cook for about five minutes or until shrimp are cooked.

-Layer red cabbage and beans on the bottom of a bowl.  Add the shrimp, onions, and polenta on top.  Slice up some avocado and serve!

Shepard’s Pie

Shepard’s Pie is such a comforting winter dish and makes for great leftovers.  It’ a classic, traditional recipe, although this was my first time trying the dish with lamb and not beef.  The meat and vegetables were so satisfying and flavorful on their own that I can even recommend this dish sans potatoes.

Some of the equipment you’ll need you should already have stocked in your kitchen, and if not, consider buying the following things:

Mixing bowls            Potato masher or food mill          Large ovenproof casserole dish

Cutting board           Large pot                                          Spatula

Kinfe                           Saute pan                                         Microplane or other zester

For the filling:

-4 tbsp extra virgin olive oil

-1 Spanish onion, diced

-2 stalks celery, small diced

-3 cloves garlic, minced

-1 whole celery root, peeled and medium diced

-1 lb ground lamb

-2 tbsp tomato paste

-1/2 cup red wine

-2 tbsp fresh mined rosemary

-2 sprigs thyme, leaves only, minced

-1 tsp whole mustard seed

-1 tsp coriander seed

-2 tbsp chopped fresh parsley

-2 tbsp chopped fresh mint

For the mashed potatoes:

-2 lbs. yukon gold potatoes, peeled and quartered

-3 tbsp kosher salt

-2 bay leaves

-1 dried chili pepper

-2 tbsp unsalted butter

-2 tbsp extra virgin olive oil

-1 cup grated sharp Cheddar cheese

-2 tbsp grated horseradish, preferably fresh

-zest of 1 lemon

-salt and pepper

Steps:

1. Preheat oven to 400 degrees F.  Peel potatoes and cut them into quarters.  In a large pot, add chilies, bay leaves, salt, and potatoes.  Add enough water to fully cover the potatoes and cover the pot.  Bring to a boil, then reduce to a simmer with the lid removed for about 20 minutes, or until cooked all the way through.  Strain and discard bay leaves and chilies.

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Place cubed potatoes in pot with chilies, salt, and bay leaves. Add enough cold water to cover all the potatoes.

2. Prepare onion, carrots, celery, celery root, rosemary, thyme, and garlic.  Place all diced vegetables and herbs in a dish, leaving garlic on the side.

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Cut both the carrots and celery into thirds first

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Dice carrots

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Peel the celery root

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Medium dice the celery root spears

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Diced carrots, diced celery, diced onion, diced celery root. Leave garlic on the side, since that’ll be the last thing to go into the pan with the meat.

3.  In a saute pan, heat 2 tbsp olive oil over medium-high heat.  Add the lamb and brown.  Add mustard seed and coriander seed.  Add onions, carrots, celery, celery root, rosemary, thyme, and combine with a spatula.

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4.  When vegetables have cooked slightly, add garlic and tomato paste and mix.  Add red wine.  Reduce to a simmer and cook for 5-10 minutes until everything is cooked through, stirring occasionally.  Remove from heat.

5. After potatoes have cooked and drained, use a masher or food mill to mash potatoes.  Add butter, lemon zest, olive oil, and horseradish.  Add grated cheddar cheese.  Transfer lamb mixture to a deep ovenproof baking dish and spread evenly.  Adjust seasoning.  Spread a layer of potatoes over the lamb mixture and run a fork over the top, creating ridges.  Bake until potatoes are golden and the lamb is hot, about 15-20 minutes.

6.  While the dish is baking, prepare the mint and parsley to garnish.  When potatoes are done, remove and sprinkle the mint and parsley over the potatoes.  Drizzle some olive oil and serve!

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Chicken Parmesan

chicken p 2I lived in New York for four years and never had chicken parmesan better than my own.  Chicken Parmesan is an Italian favorite, definitely one of my man’s favorites, and just seems to be a crowd pleaser.  This dish goes great with pasta, zoodles (zucchini noodles), vegetables, or a side salad.  I like to make extras and have it available to eat throughout the week, using the leftovers to make chicken parm sandwiches.

Personally, I prefer homemade breadcrumbs, but some people still prefer store bought seasoned or plain breadcrumbs.  If you decide to make your own breadcrumbs, it’s easy.  All you need is some day old bread or defrosted bread broken into bite-sized pieces.  Throw the pieces in a food processor or blender and blend until you have crumbs.  I season my breadcrumbs with some dried basil and dried oregano, but that’s also optional.  When using herbs, crush and rub the herbs between your hands, because this will release more flavor.chicken p 3

For the sauce, I admit, I buy this freshly made red sauce I love from the store because I’m a little particular about my sauce. Most bottled sauces, like Prego, are filled with sugar, so I recommend either buying fresh sauce or making it from scratch.

Ingredients:

6 boneless, skinless, organic chicken breasts

-1 1/2 cup breadcrumbs

-1/2 cup freshly grated Romano cheese + 3 tbsp for topping

-4 garlic cloves, peeled and finely diced

-Salt and pepper

-2 large eggs, well beaten

-1/4 cup extra virgin olive oil, plus extra if needed

-8 ounces fresh mozzarella, 1/4 inch thick slices

-3-4 cups marinara sauce of choice

Steps:

1. Preheat oven to 350 degrees F.

2. Wash chicken and pat dry.  Place chicken breasts in large plastic ziplock bag or between sheets of plastic wrap or wax paper.  Pound chicken with a mallet or hammer chicken with your fists (my own solution to not owning a mallet) on a flat surface until chicken breasts are about 1/2 inch thick.

3. On a dinner plate, add the bread crumbs, 1/2 the Romano cheese, garlic, salt, and pepper.  In a shallow bowl large enough to fit the chicken breasts, add eggs and 1 tbsp water, then beat with a fork.

4. Heat a large skillet over medium-high heat and add oil.

5. Dip each chicken breast into the eggs and then into the breadcrumb mixture, coating each side. When the oil is hot, add the chicken to the pan and cook each side for about 3 minutes, or until lightly brown and not quite cooked.  Add any remaining breadcrumbs to the pan and fry, adding more olive oil as needed and keeping the bottom of the pan filled with 1/4 inch of oil.

6. In a 9 by 13-inch baking dish, cover the bottom of the dish with a 1 inch layer of red sauce.  Remove chicken and fried breadcrumbs from the skillet and arrange in the baking dish.  Pour another layer of sauce over the top of the chicken.  Cook chicken uncovered in the oven for 10 minutes.

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Layer red sauce on the bottom of a baking dish. Place cutlets and fried breadcrumbs in dish and layer more red sauce on top.

7. Remove chicken and top the chicken with the mozzarella and remaining Romano.  Place back in the oven uncovered for another 10-15 minutes, or until sauce bubbles and the mozzarella melts.

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Remove dish from oven after 10 minutes and cover with cheese. Bake for another 10-15 minutes.

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Nom nom, melted, cheesy goodness 🙂

Simple Fried Rice

Have extra vegetables in the fridge and don’t know what to do with them all? Need a meal that’ll last a few days and makes great leftovers? Make some dank fried rice!

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A family friend taught me how to make fried rice when I was little and I always remembered how quick of a dish it was to make.  It wasn’t until recently though that I started making fried rice often, but it’s definitely become a favorite meal in my house because it’s easy and everyone likes it.

I recommend always having rice on hand in the pantry and some low-sodium soy sauce.  I also find having chopsticks at home is great.  Not only are chopsticks appropriate for Asian dishes, but I also use them as a tool when cooking, instead of using tongs.  Chicken, or some meat, or tofu are optional for this dish.

Ingredients: 

-1 cup cooked rice, cooled

-2tbs Canola oil, coconut oil, or sesame oil

-soy sauce (low-sodium)

-pepper

-5 cloves garlic

-2 eggs

-2 carrots, chopped

-2 green onions, chopped

-Ideas for additional vegetables:

-1 head of broccoli or cauliflower

-bok choy or other leafy green vegetables, like pea shoots, kale, etc.

1. Heat oil in large skillet on medium-medium high heat.  When hot, add half the garlic and the leafy greens.  Add a couple tablespoons of water to the pan and cover, allowing the greens to steam for a few minutes. *see below*

2. Once wilted, remove greens from pan using a slotted spoon and keep in a medium or large bowl.

3.  Add more oil to the pan if necessary. Add the rest of the garlic, carrots, and any other vegetable, like broccoli, with a tiny bit of water.  Add pepper.  Cover and allow to steam for about five minutes, or until soft.  Once cooked, remove the vegetables from the pan and add to the bowl of cooked leafy green vegetables.

4.  Crack the eggs in a small bowl and beat with a whisk.  Add the eggs to the pan and scramble.  Once scrambled, turn the heat to medium-low and add the rice, and cooked vegetables.  Add the green onions and add soy sauce, tasting as you pour.

How easy is that??  Now you have meals to get you through the next day or two!

*If you plan to cook some chicken or meat with the dish, I cook the chicken in the pan with oil first before starting the vegetables.  Once cooked, I remove the chicken using a slotted spoon, and the add the garlic and vegetables to the pan.  Once the rice and everything is combined, I then add the chicken in.