Not only can you have a healthy meal, the lemon juice can be added to the lime juice (ooops I accidentally juiced my limes) and orange juice…of course you need to add a shot of birthday tequila (thanks Shonna) and Cointreau…on ice (no salt). Diane’s Puckery Margarita with fresh EVERYTHING…
Randy licked his plate and complimented me after stuffing his face.
STIR “fry” MEDLEY
25 Oct 2017
Barely any oils – just the vegan butter and after wrapping this up I’d say you only need half of the butter I used which makes it even healthier.
Red Quinoa, Brown Rice topped with: buttery lemon veggies saute onion, garlic, cherry tomato, green zucchini, kale and garbanzo beans. Added 1T basil (sweet) and 1/2t red chili peppers. 1T of fresh lemon juice and 2T vegan butter.
Cook ½ c red Quinoa
Cook 1 cup brown whole grain rice
½ yellow onion
2 garlic cloves (slice like dimes as thin as you can)
2 cups of kale
10 red cherry tomato, halved
1 cup sliced zucchini (like halved quarters)
½ can of Bushes Garbanzo beans
1T sweet basil
1 t red chili pepper flakes
2T fresh squeezed lemon (I made a margarita with the remainder…thinking of you Diane!)
Cook rice as directed. Set aside and keep warm.
Cook red quinoa as directed. Set aside and keep warm.
In a giant skillet (or wok if you’re lucky) place 2T of vegan butter. Let it get shimmery hot then add garlic. After about a minute add ALL of the remaining vegetables and beans. Stir in the basil and pepper. Lastly, add the lemon juice! Let simmer.
Plate a scoop of rice, scoop of quinoa and two scoops of the skillet delight.
This was a BIG hit and SO easy too. Even in my tiny kitchen.
I’m inspired to make a chili that will need a Stayton Acre avocado on top to offset the heat. Today is Day 22 for me living in my travel trailer. I’m excited that I’m doing this with little stress really. We are eating healthy meals and having a salad everyday.
This recipe was created with plenty of hearty protein and vegetables in mind.
Serve with sourdough, crunched up tortillas on top or corn bread.
Don’t forget to chop sliced avocado on top.
1 yellow onion, chopped
5 garlic cloves, chopped
1 16oz can black beans
1 16oz can garbanzo beans
1 16oz can red kidney beans
1 cup orange lentils
1 yellow bell pepper chopped
1 red bell pepper chopped
1 corn on the cob fresh kernels removed
3 celery stalks, chopped
1 14.5oz can of fire roasted diced tomatoes
Spices (IT’S ALL IN THE SPICES!!)
1T cumin powder
1 ½ t chili powder (hot)
2T smoked paprika
1t black pepper
1/2t cayenne pepper powder
Avocado (depending on how many people love avocado…I like ¼ large avocado per person chopped on top).
MACRO AND MICRO NUTRIENTS
Keeping it simple helps you make a better choice
Our bodies are miracles.
Get a cut and your body will heal it. Break your leg…bam…it will repair it! This also includes: shave your legs and DANG IT…is there a REASON we need hair on our shin in this day and age?!
The natural growth of a body is like a plant growing from a seed.
Plant a seed good soil filled with nutrients, make sure it gets water and sun then watch it blossom to its full potential.
Science has proven that the right (or correct) balance of macro and micro nutrients is not simple at all.
According to the USDA’s website an article by Adrienne Youdim, MD, FACP “Overview of Nutrition: Macronutrients” starts off strong with “Nutrition is the science of food and its relationship to health. Nutrients are chemicals in foods that are used by the body for growth, maintenance, and energy. Nutrients that cannot be synthesized by the body and thus must be derived from the diet are considered essential. They include vitamins, minerals, some amino acids, and some fatty acids. Nutrients that the body can synthesize from other compounds, although they may also be derived from the diet, are considered nonessential. Macronutrients are required by the body in relatively large amounts; micronutrients are needed in minute amounts.”
The bottom line is: we need vitamins, minerals, some amino acids and some fatty acids.
As we age there are plenty of road signs telling us: GET UP AND MOVE! That burns energy which means EAT!
Mr. Morley writes, “Aging decreases basal metabolic rate (due mainly to decreased fat-free mass), total body weight, height, and skeletal mass; from about age 40 to age 65, mean body fat (as a percentage of body weight) increases to about 30% (from 20%) in men and to 40% (from 27%) in women.”
So let’s get outside, build up our fat-free mass (imagine what body parts we’re talking about) and eat foods filled with nutrients.
For our campers: bring multiple sets of varying weights to camp to do, especially if you are a believer in the science of our bodies and want to stave off “old age” problems.
Just for kicks take a minute to look at different foods you eat and compare them to the Percentage Daily Recommended (%DV) of an adult consuming a 2,000 calorie reference diet. Remember: your personal daily values may be different.
Prep/cook time 60 minutes (due to baking…using a la cruset pot would make it half the time!)
Perfect for: Lunch, Dinner
5 cups of rinsed uncut raw Indian Summer spinach (or whatever kind you love raw)
3 cups of butternut squash cut into cubes
2c cooked quinoa
⅓ c roasted (I roasted mine) pine nuts
1 ½ t cumin ground
1 t of coriander
1/4t cayenne pepper
to taste: salt, black ground pepper, red pepper flakes (Randy PILED it on)
Heat oven to 425.
Prep cookie sheet with parchment paper.
Put EVOO and spices (cumin, coriander, cayenne) in a large bowl and whisk well.
Add chopped butternut squash (any squash would work).
Place squash flat on cookie sheet.
Bake for 30 minutes. After halfway turn the squash to change the side that is on the cookie sheet. I did this by pulling cookie sheet out of oven and taking the edges of the parchment paper and sort of jostling them around. This really worked great to mix up their positions. Put back in oven for remaining 15 minutes.
WATCH close after 20 minutes. You don’t want to burn these! They should get “crispy” but also soft through.
While it cooks, roast your pine nuts on the lower shelf in oven for 10 minutes. Also shake these around to evenly distribute their “baked” side. Mmmmmm…YUM.
Prep your two plates with rinsed and patted dry spinach. I use my salad spinner. Spinach can be super dirty (especially the organic type) with actual dirt and that makes gritty bites. Bleh. I rinse well. I left the tips on because I like the stems. Your choice.
Warm up your quinoa (you should make a big batch to pull from all week). If none made, it takes 15 minutes or whatever your instructions are. Follow them for perfect quinoa.
Once roasting squash is done mix it LIGHTLY with your quinoa. Place on top of spinach. Then divide the pine nuts and toss them on top.
Serve it up!
I put a teaspoon of Neumann’s Own EVOO salad dressing on my spinach to jazz it up. Randy ate his with a lot of red pepper flakes.
Salt and pepper TO TASTE means you do it right before serving. Don’t kill the recipe with too much salt.