Meal 1
Baby Bok Choy and Mushroom Stir Fry
READY IN:
30mins
SERVES:
2
UNITS:
US
INGREDIENTS
1 tablespoon tamari
1 tablespoon gluten-free oyster sauce or 1 tablespoon tamari
2 tablespoons sake(optional) or 2 tablespoons chinese rice wine (optional)
1 tablespoon olive oil
1 garlic clove, chopped
1 teaspoon ginger, chopped
1⁄2carrot, peeled and cut into matchsticks
4 cups baby bok choy, bottom stems removed
5 cups assortment mushrooms, sliced
salt
pepper
2 teaspoons potato starch
crushed red pepper flakes (optional)
DIRECTIONS
In a bowl, mix 2/3 cup (150 ml) water, tamari, oyster sauce and sake or Chinese rice wine.
Heat oil in a pan. Sauté garlic and ginger. Add carrots and bok choy and cook a few more minutes.
Add the sauce mixture. Cover and cook until vegetables are almost cooked. Add mushrooms and cook a few more minutes. Season with salt and pepper.
Dissolve potato starch in 2 Tbsp of water. Reduce heat and add it to the pan. Mix well. Remove from heat. Add crushed red pepper if desired.
https://www.geniuskitchen.com/recipe/baby-bok-choy-and-mushroom-stir-fry-496696
Roasted Carrots, Onions, & Peppers
SERVINGS: 6-8
INGREDIENTS:
1 lb
Carrots, peeled and thinly sliced
2
Medium Onions, thinly sliced
2
Sweet Red Peppers Cut Into 1/4" Slices
2 Tbsp
Fat-free Italian Dressing
½ tsp
Salt
¼ tsp
Lemon-pepper Seasoning
2 Tbsp
Balsamic Vinegar
DIRECTIONS:
Preheat oven to 375 degrees. Line a large shallow baking pan with foil and spray with nonstick cooking spray. In a large bowl toss all ingredients together; spread on prepared baking sheet. Roast for 25 to 30 minutes, tossing after 15 minutes, until nicely browned and caramelized. Serve as a side dish, hot or at room temperature.
http://easy.betterrecipes.com/roasted-carrots-onions-and-peppers.html
Cheesy Stuffed Mushrooms Recipe
Ingredients
2 lbs large White Button Mushrooms or Crimini
Marinade for Mushroom Caps:
2 qts water
1/2 cup white vinegar
1.5 Tbp kosher salt
2 Tbsp sugar
1 tsp coriander seeds
1 tsp black peppercorns
1 tsp mustard seeds
1 bay leaf
Stuffing for Cheesy Stuffed Mushrooms:
1 medium carrot shredded
1 medium onion diced
Stems of 2 lbs of White Button Mushrooms chopped
1/2 cup mozzarella cheese shredded
2-3 Tbsp mayonnaise
2 cloves garlic crushed
3 Tbsp chopped parsley
Instructions
How to make Cheesy Stuffed Mushrooms
With a damp paper towel wipe the mushrooms from any dirt and debris. Separate the caps from the stems .
How to make Marinated Mushroom Caps:
Fill a pot with 2 qts water, then add 1/2 cup white vinegar, 1.5 Tbsp salt, 2 Tbsp sugar, 1 tsp coriander seeds, 1 tsp black peppercorns, 1 tsp mustard seeds, 1 bay leaf and bring to a boil. Add the mushroom caps to the water, cover with lid and simmer for about 2-3 minutes. Then allow to cool in the marinade.
This can be done a day or even couple days ahead and left in the fridge until ready to stuff.
Remove mushroom caps from the water and allow to drain.
How to make the Stuffing for Cheesy Stuffed Mushrooms
In a skillet with a couple tablespoons of oil, over medium-high heat sauté chopped mushrooms until all water evaporates and the mushrooms slightly brown. Next, add the chopped onion and sauté until translucent and slightly brown. Add the carrots and cook until soft, then add 2 cloves of minced garlic and stir. Allow the mixture to cool completely. Add 2-3 Tbsp of mayonnaise and 1/2 cup of Mozzarella cheese and stir to combine. Taste and adjust seasoning.
Using a teaspoon, pack each mushroom cap with stuffing, overfilling it slightly. Top with a bit more shredded cheese. Sprinkle with tiny amount of Panco bread crumbs on top (this is optional). Bake for about 10 minutes, or until the cheese is melted.
Serve hot or at room temperature.
https://letthebakingbegin.com/cheesy-stuffed-mushrooms/
Carrot Banana Bread
Ingredients
2 cups all-purpose flour
1 cup sugar
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
2 eggs
1 cup mashed ripe bananas (2 to 3 medium)
1/3 cup canola oil
1 cup grated carrots
1/2 cup chopped pecans
Directions
In a large bowl, combine the flour, sugar, baking soda, salt and cinnamon. In a small bowl, whisk the eggs, bananas and oil. Stir into dry ingredients just until moistened. Fold in carrots and pecans. Transfer to a greased 9x5-in. loaf pan.
Bake at 350° for 55-65 minutes or until a toothpick inserted in the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely.
Nutrition Facts
1 slice: 196 calories, 8g fat (1g saturated fat), 27mg cholesterol, 163mg sodium, 29g carbohydrate (16g sugars, 1g fiber), 3g protein.
https://www.tasteofhome.com/recipes/carrot-banana-bread/
Meal 2
Apple Bok Choy Salad
Serves 4
INGREDIENTS
6 cups finely chopped bok choy
1 large apple, shredded
1 large carrot, shredded
1/2 cup chopped red onion
1/2 cup unsweetened soy, hemp, or almond milk
1/2 cup raw cashews or 1/4 cup raw cashew butter
1/4 cup balsamic vinegar
1/4 cup raisins
1 teaspoon Dijon mustard
PREPARATION
Combine bok choy, apple, carrot, and chopped onion in a large bowl.
Blend soy milk, cashews, vinegar, raisins, and mustard in a food processor or high-powered blender. Add desired amount to chopped vegetables.
Per Serving: calories 202; protein 7g; carbohydrates 26g; total fat 8.9g; saturated fat 1.7g; sodium 89mg; fiber 4g; beta-carotene 1,383ug; vitamin c 20mg; calcium 90mg; iron 2.3mg; folate 55ug; magnesium 74mg; zinc 1.4mg; selenium 4.2ug
https://www.epicurious.com/recipes/food/views/apple-bok-choy-salad-56389418
Sugar Snap Peas with Onion & Mushrooms
Prep Time
5 minutes
Cook Time
10 minutes
Total Time
15 minutes
Serves
4 People
LOW SODIUM
Ingredients
Recipe makes 4 servings
1 Lb sugar snap peas, ends trimmed
1 medium red onion, cut in half and thinly sliced
8 Oz mushrooms, sliced
1 Tbsp unsalted butter
1/8 Tsp iodized salt
1/8 Tsp black pepper
Instructions
1. Heat butter in a large, nonstick skillet over medium-high heat.
2. Sauté onion and mushrooms in butter 5 minutes.
3. Add sugar snap peas and sauté 3-5 more minutes, until crisp-tender.
4. Season with salt and pepper
https://www.heb.com/recipe/recipe-item/sugar-snap-peas-with-onion-mushrooms/1392765772554
Best Bok Choy
Level: Easy
Total: 23 min
Prep: 15 min
Cook: 8 min
Yield: 4 servings
Ingredients
2 tablespoons grapeseed oil
1 medium red onion, thinly sliced
1 red bell pepper, julienned
1 1/2 cups green beans, ends trimmed, cut into 2 to 3-inch pieces
2 cups cremini mushrooms, wiped clean, halved and sliced
3 baby bok choy, sliced into 1/2-inch pieces
3 cloves garlic, thinly sliced
1 tablespoon soy sauce
2 teaspoons fish sauce
Freshly cracked black pepper
Directions
In a wok or large saute pan, add the grapeseed oil and when almost smoking, add the onions and bell peppers. Saute, stirring constantly, for 2 minutes. Add the green beans and mushrooms and cook for 2 minutes more.
Add the bok choy, garlic, soy sauce, and fish sauce and saute until just wilted. Add pepper, to taste, and serve immediately.
https://www.foodnetwork.com/recipes/guy-fieri/best-bok-choy-recipe-1923190
Baked Pears with Bananas
Ingredients
6 medium pears, peeled, halved and cored
2 cups orange juice
1 tablespoon lemon juice
3 cinnamon sticks (3 inches)
6 whole cloves
1 tablespoon orange liqueur, optional
2 medium bananas, sliced
3 tablespoons dried blueberries
3/4 cup (6 ounces) vanilla yogurt
3/4 cup sliced fresh strawberries
1/3 cup chopped walnuts
Directions
Place pears cut side down in an ungreased 13-in. x 9-in. baking dish. In a small bowl, combine the orange juice, lemon juice, cinnamon sticks, cloves and liqueur if desired; pour over pears.
Bake, uncovered, at 325° for 40 minutes, basting occasionally. Add bananas and blueberries; bake 10-15 minutes longer or until pears are tender. Garnish servings with yogurt, strawberries and walnuts.
Nutrition Facts
1 each: 131 calories, 3g fat (0 saturated fat), 1mg cholesterol, 11mg sodium, 27g carbohydrate (18g sugars, 4g fiber), 2g protein. Diabetic Exchanges: 2 fruit, 1/2 fat.
https://www.tasteofhome.com/recipes/baked-pears-with-bananas/
Meal 3
STIR FRY VEGETABLES (YASAI ITAME)
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Cooking a healthy meal for your family on busy weeknight is made possible with this Stir fry Vegetables (Yasai Itame) recipe. Loaded with plenty of vegetables and your choice of protein, everything comes together in less than 30 minutes!
Course: Main Course
Cuisine: Japanese
Keyword: easy, stir fry vegetable
Servings: 4
Author: Nami
INGREDIENTS
6.5 oz thinly sliced pork (6.5 oz = 185 g) (skip for vegetarian/vegan)
10 snow peas (10 snow peas = about 1 oz / 30 g)
¼ onion (¼ onion = about 3 oz / 90 g)
¼ cabbage (¼ cabbage = about 7 oz / 200 g)
½ carrot (½ carrot = about 3 oz / 90 g)
1 clove garlic
1 inch ginger (1" = 2.5 cm)
1 Tbsp neutral flavor oil (vegetable, canola, etc)
2 cups bean sprouts (2 cups = about 3.9 oz / 110 g) (loosely packed)
For Pork Marinade
1 tsp soy sauce
1 tsp sake
For Seasonings
1 tsp oyster sauce (skip for vegetarian/vegan)
1 tsp soy sauce
½ tsp salt (kosher or sea salt; use half if using table salt)
Freshly ground black pepper
2 tsp sesame oil
https://www.justonecookbook.com/stir-fry-vegetables/
Broccoli, Sweet Bell Pepper, and Mushroom Fried Rice
Ingredients
1 tablespoon vegetable oil
2 cloves garlic freshly minced
½ inch ginger peeled and minced
*
2 each scallions, spring or green onions sliced
2 cups mushrooms button, or cremini, sliced
1 each sweet red bell peppers diced
1 small carrots peeled and diced
1 each celery stalks sliced
2 cups broccoli florets cut into bite size
1 cup corn fresh or frozen
4 cups rice cooked, preferably brown rice
2 large eggs scrambled, optional
¼ cup cilantro thin stems and leaves, chopped
Sauce:
2 tablespoons soy sauce, tamari or to taste
1 tablespoon vegetarian oyster sauce or regular oyster sauce
*
2 tablespoons shaoxing wine or sherry
*
½ tablespoon rice vinegar
½ tablespoon sugar or mirin
1 teaspoon sesame oil
1 teaspoon hot chili pepper oil sichuan, or red pepper flakes to taste, optional
*
1 teaspoon cornstarch
Directions
Add vegetable oil in a large wok or nonstick skillet over medium-high heat until hot.
Add garlic, ginger, and scallions, stirring constantly, and cook for about 40 seconds until very fragrant.
Add mushrooms, stirring often, and cook for about 5 minutes, or until mushrooms are slightly browned.
Add sweet bell pepper, carrot and celery into the work or skillet, and cook for about 3 minutes until the vegetables just start to become tender but still crispy.
Stir in broccoli and corn, and cook for another 2 to 3 minutes.
Add rice and scrambled eggs if using, and stir until evenly combined.
Meanwhile whisk all the sauce ingredients in a small bowl until well blended.
Pour sauce over rice and veggies, stirring often, and cook for additional 2 to 3 minutes until heated through.
You may need to taste and adjust seasoning if needed.
Remove from heat and stir in cilantro.
Serve warm.
https://recipeland.com/recipe/v/broccoli-sweet-bell-pepper-mush-55005
Spicy Mushroom, Broccoli & Bok Choy Soup
This soup is quick and easy to make. It's got the perfect balance of spice and salt and all of the veggies make it nutritious and filling.
Makes: 4 cups
Prep time: 10 mins
Cook time: 30 mins
Ingredients:
4 cups of water
1 cup of broccoli
1/2 cup of mushrooms
1/2 yellow onion, diced
1 tablespoon of minced garlic
2 tablespoons veggie bouillon
1 teaspoon powdered ginger
1 tablespoon gochujang
2 tablespoons coconut aminos (or sub tamari or soy sauce)
Instructions:
Heat a large pot over medium heat. Once hot, add oil and your diced onion. Cook for 4-5 minutes until your onions are translucent
Add in your minced garlic and saute for about another minute. Then add your powderd ginger, water, veggie bouillon. Stir to combine and bring to a low boil.
Cut your broccoli into bite-sized pieces and, after 15 minutes, add it and the gochujang to the pot
In a seperate pan, add a tablespoon of oil and your mushrooms.Saute the mushrooms for about 4 minutes adding a pinch of salt, pepper, onion powder, and garlic powder. After the mushrooms have softened, add the coconut aminos. You can also sub tamari or soy sauce for this, but since veggie bouilon is already pretty salty I chose to go with the slightly lower sodium option of coconut aminos. Suate for another minute and then transfer to the pot
Add bok choy to the soup and simmer until bok choy is tender, about 2 minutes.
Ladle soup into bowls and enjoy!
https://www.plantprowess.com/home/2017/10/2/spicy-mushroom-broccoli-bok-choy-soup
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Egg Foo Young
Recipe courtesy of Rachael Ray
Ingredients
EVOO, for brushing
12 eggs
4 ounces thinly sliced deli chicken, turkey, ham or roast beef, finely chopped
4 ounces shiitake mushrooms, stemmed and thinly sliced
1 cup fresh bean sprouts
1 cup shredded baby bok choy
1/2 cup shredded carrots
1 bunch scallions, thinly sliced on an angle
1/4 red bell pepper, very thinly sliced
One 1-inch piece fresh ginger, peeled and grated, plus 2 thin slices
1 large clove garlic, grated or made into a paste
Salt and freshly ground pepper
1 tablespoon cornstarch
1 cup chicken stock
1/4 cup tamari (aged soy sauce)
1 teaspoon hot sauce
Directions
Preheat a griddle over medium heat and brush it with some oil.
Whisk the eggs in a large mixing bowl. Stir in the chicken, mushrooms, bean sprouts, bok choy, carrots, scallions, bell pepper, grated ginger and garlic. Season with salt and pepper.
Using a large spoon, drop about 1/2 cup of the mixture onto the griddle for each "pancake". Cook until golden, 2 to 3 minutes per side.
Meanwhile, mix the cornstarch with a splash of chicken stock to dissolve. Combine the remaining stock, the cornstarch mixture, tamari, hot sauce and sliced ginger in a small saucepan. Boil until thick enough to coat the back of a spoon, about 3 minutes. Discard the sliced ginger.
Put 2 pancakes on each plate and top with the gravy.
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Noodle Stir Fry with Bok Choy, Mushrooms, and Peppers
Ingredients:
12 oz. flat rice noodles (fresh noodles are preferable if you can find them, but dry is also fine) 1 tbsp cooking oil 4 scallions (slit in half vertically and cut into short pieces 1 inch thumb ginger, minced 1 clove garlic, minced 1 small red bell pepper, thinly sliced 2 small heads bok choy, thinly sliced 1 cup shiitake mushroom, thinly sliced Sauce ingredients: 2 tsp shaoxing (cooking) wine 1/2 tsp sesame oil or chili oil 2 tbsp dark soy sauce 2 tbsp regular soy sauce Pinch of sugar salt and white pepper to taste
Method:
Cook rice noodles according to a package instructions.
Heat the oil in a wok or large pan over high heat, then add ginger and stir for 15 seconds until aromatic. Next, add in scallions and garlic, and fry for another 15 seconds.
Add the vegetables, and stir for a few minutes until they are cooked.
Now pour in the cooking wine and the rest of the sauce ingredients, and stir in the rice noodles. Mix well, coating the noodles evenly.
Serve immediately (optional: sprinkle with sesame seeds and chopped scallions).
https://thefeedfeed.com/hannah__chia/noodle-stir-fry-with-bok-choy-mushrooms-and-peppers
Peppers with Tomatoes and Onion
(Peperonata)
Prep time: 5 minutes
Cook time: 35 minutes
Servings: 4
Ingredients:
1/4 cup olive oil
1 yellow onion, thinly sliced
1 garlic clove, sliced
4 red, yellow or green bell peppers, seeded and thinly sliced crosswise
2 tomatoes, peeled, seeded and chopped, or 1 cup seeded and chopped canned plum tomatoes
Salt and freshly ground pepper, to taste
2 Tbs. chopped fresh basil or flat-leaf parsley
Directions:
In a large fry pan over medium heat, warm the olive oil. Add the onion and sauté until tender, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute more. Stir in the bell peppers and cook until just beginning to brown, about 10 minutes. Add the tomatoes and cook until the peppers are tender and the sauce thickens, about 20 minutes more. Season with salt and pepper. Transfer to a serving dish and sprinkle with the basil. Serve hot or at room temperature. Serves 4.
https://www.williams-sonoma.com/recipe/peppers-with-tomatoes-and-onion-peperonata.html