We are in the middle of very strange times now with regards to food shopping. Can you maintain a healthy, whole food, based diet while hunkering down at home? Check out this recipe for an easy and delicious dinner that you can customize to suit even your pickiest of eaters. The golden sauce hits on savory, sweet, salty, and garlicky notes, and it’s golden hue brightens up any winter day. I did add some sour cream and shredded cheese to my bowl, but you could easily sub non dairy cheese, or just leave these off to make a vegan version.
Start with your favorite grains (I used brown rice, but feel free to sub quinoa, bulgar, or even a short pasta like orzo), add your choice of beans, greens, sliced avocado, peppers, a handful of cilantro, sliced olives, then top it with the sauce. I used canned beans, but you could for sure use dried beans. The hardest, or most time consuming part of this is the prep, so if you slice your veggies and cook your beans and rice ahead of time, you will have a quick and easy supper ready in minutes. Feel free to adjust the ingredients based on your tastes and what you currently have on hand.
Try this recipe and let me know what you think!
1 cup uncooked brown rice
1 can (or about 2 cups) cooked black beans
3/4 can (or about 1 cup) cooked garbanzo beans (you will use some of these in the sauce recipe below…)
1 Tbsp coconut oil
1 Tbsp of tamari or soy sauce
1 bunch of kale, chopped
1 avocado, sliced
1 red bell pepper, sliced
1 handful of cilantro
2 Tbsp sliced black olives
1 Tbsp golden sauce (see below for recipe)
Optional toppings: 2 Tbsp sour cream, and a sprinkle of shredded cheddar cheese
1/3 cup cooked garbanzo beans (save the rest of the can to use in the bowl)
1/4 cup olive oil
juice and zest from one lemon
2 Tbsp of nutritional yeast
3 Tbsp maple syrup
2 garlic cloves
1 tsp cumin
1 tsp turmeric
1 tsp curry powder
1 tsp salt
1/3 cup water
To make the sauce: Add all ingredients to a blender or food processor and blend until smooth. If you make it ahead and store it in the fridge it will thicken a little. Add more water, and shake it up, to thin it if needed. I ended up with a pourable salad dressing type consistency.
Prepare golden sauce (you can do this up to three days ahead)
Cook rice as directed.
Saute kale for a couple of minutes in coconut oil, then add tamari.
Assemble your bowl: layer about 1/4 cup rice, 1/4 cup black beans, 1/3 cup garbanzos, 1/4 of the cooked kale, 1/4 of the sliced avocado, 1/4 of the sliced peppers, 1 tsp olives, and as much cilantro as you like. Drizzle a spoonful of golden sauce on top, add your (optional) sour cream, and cheese, and serve! This will make 2-4 bowls depending on your appetite, so just about perfect for a family of four.
Its that time of year again! Have you found yourself avoiding your neighbors for fear that they will try to unload their unwanted zucchini on you? No need to hide! Take all that free zucchini, and try this hearty recipe the whole family will love, even the most zucchini neutral people in your life…
Zucchini Boats Recipe
2cloves minced garlic
1tablespoon dried basil
3/4cup shredded mozzarella cheese
1/4 cup fresh grated Parmesan
1 Tbsp chopped parsley
Preheat oven to 375F.
Slice zucchini in half lengthwise, and carve out the insides with a spoon. Chop the zucchini ‘meat’ and set it aside. Line a baking sheet with parchment paper. Place zucchini boats, flat side up, on baking sheet.
Heat olive oil in a heavy skillet or wok. Cook onion for 2-3 minutes. Add garlic and ground beef, and cook until the meat is no longer pink, about 5 minutes. Add the marinara sauce, zucchini pulp, and spices. Simmer for 10 minutes.
Spoon beef mixture into zucchini boats. Top each with a sprinkle of mozzarella, then Parmesan cheese.
Bake for 20 minutes or until the cheese is melted. Sprinkle with parsley and serve!
Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist who loves to talk about, cook, share, and eat delicious food. This recipe is meant to tickle your taste buds. Please see your medical professional for specific dietary advice.
Remember cabbage rolls? Lovely little packets of paprika spiced meat and rice, rolled into a cabbage leaf, and covered in cheese. What a perfect warming winter entree! The recipe I’m sharing with you this month is an easier (but still delicious) version. If you have the time and inclination to make the original version, please do channel your inner 50’s housewife, put on your best frilly apron, cue up a few Elvis or Buddy Holly songs on the stereo, and get to work. I myself lack the patience for this task, which is why I like this knock off version so much. Same flavor, less work. Dig it?
All told, this took me about 3 hours to make, but that includes time to cook the rice. You can do this step a day or two ahead (in fact, according to this book I just read by Giulia Enders, cooking, then cooling rice before you eat it adds to it’s nutritional value). For the cabbage, I tried both stir frying and steaming it, and had the best success (slightly charred, and still a little crunchy) with a quick stir fry over high heat. Smoked paprika, which adds an extra dimension, is my secret ingredient. If you don’t have this on hand, traditional paprika will do just fine.
I use bacon fat or butter for high heat cooking, and save my good olive oil for salads. If you’d like to know more about why I believe butter is a health food please contact me. I love nothing more that talking about, and sharing good food! You will need a sharp knife, two large pans, a casserole dish (I used an oval corning ware dish about 3 inches deep) and a rice cooker, or large pot with a lid. Try this recipe and let me know what you think.
Cabbage Roll Casserole
4 Tbsp bacon fat or butter (plus a little more to grease the casserole)
1 medium yellow onion, diced
4 garlic cloves, minced
1 lb ground beef or ground bison
pinch of salt and pepper
1 tsp dried thyme
2 tsp smoked paprika
1 Tbsp Worcestershire sauce
2 Tbsp brown sugar
1 Tbsp apple cider vinegar
1 14 oz can diced tomatoes
1 15 oz can tomato sauce
2 cups of brown rice, cooked
1 large head of green cabbage, coarsely chopped
1/3 cup shredded Parmesan cheese
1 cup shredded mozzarella cheese
Heat 2 Tbsp fat in a deep skillet or large pot. Saute the onion over medium heat, just until softened (3-4 minutes), then add garlic and cook one minute more.
Turn the heat up to high, add the ground beef to the onions and garlic, season with salt and pepper and cook until browned, breaking up any meat chunks with a spoon.
Stir in spices, Worcestershire, sugar, and vinegar and cook for 2-3 minutes. Add diced tomatoes and tomato sauce and simmer for about 15 minutes (add a splash of water if it gets too thick).
While the meat mixture is cooking, pre-heat the oven to 350, and generously grease your casserole dish.
In a separate large, deep, skillet (or wok) heat 2 Tbsp of fat over medium high heat. Add cabbage, and salt and pepper, and saute, stirring constantly, for 1-2 minutes. You want it just wilted a bit, but still crunchy.
Place half of the cabbage into the prepared casserole dish, and press down gently. Now spread half the meat mixture on the cabbage. Repeat cabbage, then meat.
Wrap tightly with foil and bake for about 40 minutes.
Remove the foil and sprinkle the cheese over the top. Bake for another 10 – 15 minutes, until the cheese is melted and slightly browned. You can also turn on the broiler for a minute or two to brown the top, but watch it like a hawk so it doesn’t burn.
Looking for an easy party dip? Check out this not too spicy carrot hummus recipe from Savor The Best. This recipe is super easy! Two steps – roast the carrots, garlic and jalapeños just until soft. Then, blend in the food processor with white beans, lemon juice, tahini paste, Sriracha and spices. That’s it!
Sriracha Carrot Hummus
AuthorSavor the Best
Yield121/4 cup servings
This creamy and smooth Sriracha Carrot Hummus makes an incredible dip and spread. The roasted carrots give it a sweetness while the Sriracha gives it a bit of a spicy kick
6 medium carrots (about 1 1/2 pounds)
6 garlic cloves, peeled
2 jalapeños, seeds removed
1- 15 ounce can of white beans, drained
1/4 cup lemon juice
3 tablespoons tahini
2 tablespoons Sriracha sauce
1 teaspoon salt
1/2 teaspoon ground cumin
Preheat the oven to 425°F. Peel and slice the carrots into 1 inch chunks and place on an aluminum lined baking sheet. Scatter the garlic cloves and jalapeños onto the baking sheet with the carrots then drizzle everything with a little olive oil. Cover the carrot mixture with aluminum foil and seal the edges.
Bake for 25 to 30 minutes until the carrots are very tender.
Allow the carrot mixture to cool enough to handle safely then toss them into a food processor.
Add the white beans, lemon juice, tahini, Sriracha, salt and cumin. Process until the mixture is smooth, about 2 minutes.
Taste and season with additional Sriracha if desired.
Transfer to a serving dish and garnish with paprika, pumpkin seeds and olive oil.
Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist who loves to eat and share delicious food. This recipe is meant to tickle your taste buds. Please see your medical professional for specific dietary advice.
Looking for a light, slightly sweet curry? Try this shrimp and pineapple variation. Perfect for a hot summer day!
3 Tbsp coconut oil, divided
2 Tbsp green curry paste
1 (13.5 oz) can coconut milk, shaken
2 Tbsp fresh lime juice
1 Tbsp soy sauce
2 tsp fish sauce
1 ¼ lb peeled and deveined shrimp
1 ½ cups chopped yellow onion
1 ¼ cups chopped red bell pepper
2 cups fresh pineapple chunks
½ cup chopped fresh cilantro, divided
3 Tbsp thinly sliced scallions
3 Tbsp chopped unsalted roasted peanuts
2 cups of cooked rice
Heat 1 Tbsp oil in medium saucepan on med-high heat. Add curry paste and cook, stirring constantly, for one minute. Add coconut milk, give it a good stir, and bring to a boil. Reduce to a simmer and cook until slightly thickened, about 5 minutes. Remove from heat. Stir in lime juice, soy sauce, and fish sauce.
In another large skillet (I used a wok) heat 1 Tbsp oil on high. Add shrimp. Cook until opaque, maybe 4-5 minutes (watch these babies, if you over cook them they will be tough). Remove shrimp to a plate and set aside.
Add remaining 1 Tbsp oil to shrimp pan. Add onion and bell pepper and cook on med–high, stirring often, for about 2-3 minutes. Add curry/ coconut milk mixture to peppers and onions. Toss in shrimp, pineapple and half the cilantro cook for one minute more.
Serve curry over rice with a garnish of scallions, peanuts and remaining cilantro.
Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist who loves to cook, eat, and share delicious food. This recipe is meant to tickle your taste buds. Please see your medical professional for specific dietary advice.