Baby Bok Choy and Mushroom Stir Fry
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
2 teaspoons potato starch
crushed red pepper flakes (optional)
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.
Roasted Carrots, Onions, & Peppers
Carrots, peeled and thinly sliced
Medium Onions, thinly sliced
Sweet Red Peppers Cut Into 1/4" Slices
Fat-free Italian Dressing
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.
Cheesy Stuffed Mushrooms Recipe
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
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.
Carrot Banana Bread
2 cups all-purpose flour
1 cup sugar
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 cup mashed ripe bananas (2 to 3 medium)
1/3 cup canola oil
1 cup grated carrots
1/2 cup chopped pecans
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.
1 slice: 196 calories, 8g fat (1g saturated fat), 27mg cholesterol, 163mg sodium, 29g carbohydrate (16g sugars, 1g fiber), 3g protein.
Apple Bok Choy Salad
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
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
Sugar Snap Peas with Onion & Mushrooms
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
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
Best Bok Choy
Total: 23 min
Prep: 15 min
Cook: 8 min
Yield: 4 servings
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
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.
Baked Pears with Bananas
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
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.
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.
STIR FRY VEGETABLES (YASAI ITAME)
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
Keyword: easy, stir fry vegetable
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
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
Broccoli, Sweet Bell Pepper, and Mushroom Fried Rice
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
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