Tag: recipe

Posted in FEATURED, RECIPES

Stuffed Zucchini

Posted on by Mary Ann Lesh

Healthy and delicious stuffed zucchini can be a main dish or a side. Substitute non-dairy cheese for a vegan alternative.

PREP 30 minBAKE 15 min410° FSERVES 4
  • INGREDIENTS
    • 2 zucchini
    • 2 tbsp extra virgin olive oil 30 ml
    • 1/2 onion
    • 3 cloves garlic
    • 5 oz fresh goat cheese 150 grams
    • 2 cups finely grated Manchego cheese 220 grams
    • 1/2 tsp dried thyme .45 grams
    • 2 tbsp freshly chopped parsley 8 grams
    • sea salt & black pepper
  • INSTRUCTIONS
    1. Wash and pat dry 2 zucchinis. Cut the ends off and halve them lengthwise.
    2. Using a spoon remove the pulp from the zucchini, leaving a border at each end of about 1/2 inch (1.25 cm), season the insides of the zucchini with sea salt and place face down on a wire rack with paper towels underneath, reserve the pulp of zucchini
    3. Heat a fry pan with a medium heat and add 2 tbsp (30 ml) extra virgin olive oil, after 2 minutes add in 1/2 onion finely diced and 3 cloves garlic roughly minced, mix with the olive oil, after 3 minutes and the onion is translucent, add in the pulp of zucchini (add to a sieve first and using a spoon push down on it to remove any excess water), cook for another 5 to 6 minutes or until the zucchini pulp is translucent and lightly sauteed, then add in 1/2 tsp (.45 grams) dried thyme and season with sea salt & black pepper, mix together and turn off the heat
    4. Crumble in 5 ounces (150 grams) fresh goat cheese into the vegetables, 2 cups (220 grams) finely grated Manchego cheese and 2 tbsp (8 grams) freshly chopped parsley, mix everything together until well mixed and you end up with a paste like texture, set aside
    5. After leaving the zucchinis to rest for 30 minutes, remove from the wire rack, using paper towels pat dry the insides of the zucchini to remove any excess water and salt
    6. Start adding the cheese mixture into the zucchinis, making sure to push down on the mixture as you add it so it´s well compacted
    7. Transfer the stuffed zucchinis into a baking tray lined with parchment paper, sprinkle the tops of each one with some finely grated Manchego cheese
    8. Add into a preheated oven, bake + broil option 210 C – 410 F
    9. After 15 minutes remove from the oven and let the stuffed zucchinis rest at room temperature for 2 to 3 minutes so the stuffing can settle, then add into a serving dish and sprinkle with freshly chopped parsley
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in RECIPES, Soups

Carrot Ginger Soup

Posted on by Mary Ann Lesh

A colorful and flavorful soup to warm you up on a cold day

PREP 20 minCOOK 10-15 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 small chopped ONION
    • 1 Tbsp OLIVE OIL
    • 1 finely chopped clove GARLIC
    • 2 c chopped CARROTS
    • 1 1/2 tsp grated FRESH GINGER
    • 1 Tbsp APPLE CIDER VINEGAR
    • 3-4 c VEGETABLE BROTH
    • SALT and PEPPER to taste
    • CREAM or substitute
    • PARSLEY
  • INSTRUCTIONS
    1. Saute ONION and GARLIC in OLIVE OIL
    2. Add CARROTS; continue cooking about 8 minutes
    3. Stir in GINGER and APPLE CIDER VINEGAR
    4. Stir in VEGETABLE BROTH to desired consistency
    5. Simmer about 30 minutes until CARROTS are tender
    6. Add SALT and PEPPER to taste
    7. Cool thoroughly, then blend until smooth
    8. Garnish with CREAM and PARSLEY before serving

CARROT

Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.

GINGER

Ginger, a delicious spicy addition to many favorite dishes, has also been widely used in traditional medicine.

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in FEATURED, RECIPES

Leek and Potato Soup

Posted on by Mary Ann Lesh

This tasty soup is rich in Vitamins B6, K, and C.

PREP 15 min / LOW-MEDIUM HEAT / COOK 20 min / SERVES 4

PREP 15 minTEMP low / mediumCOOK 20 minSERVES 4
  • INGREDIENTS
    • 1 Tbsp BUTTER or vegan substitute
    • 1 large or 2 small LEEKS
    • 2 medium POTATOES
    • 2 1/4 c VEGETABLE BROTH
    • 1 Tbsp chopped CHIVES
    • 1 medium chopped CARROT
    • 1 c frozen PEAS (optional)
    • SALT and PEPPER to taste
  • DIRECTIONS
    1. Cut the roots and dark green ends off the LEEKS, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Cut into thin slices. There should be about 2 cups of sliced LEEKS.
    2. Sauté the LEEKS in the BUTTER for about 10 minutes, until they are soft.
    3. Cut the POTATOES into small squares and cook with the LEEKS about 10 more minutes, until the potatoes are soft.
    4. Add the VEGETABLE BROTH, CARROTS and PEAS and cook over low heat until vegetables are well done.
    5. Season with SALT and PEPPER to taste, and sprinkle CHIVES on top before serving.

FOOD FACTS

LEEK

Few calories, but lots of provitamin A carotenoids and Vitamin K.

Keep reading

CARROT

Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.

Keep reading
Posted in RECIPES

Sautéed Asparagus

Posted on by Mary Ann Lesh

A tasty side dish for any meal

PREP 5 minTEMP mediumCOOK 5 minSERVES 4
  • INGREDIENTS
    • 2 c FRESH ASPARAGUS
    • 1 CLOVE GARLIC, FINELY CHOPPED
    • 1 Tbsp VEGETABLE BROTH
    • 2 Tbsp LEMON JUICE
    • SALT AND PEPPER TO TASTE
  • INSTRUCTIONS
    1. Wash ASPARAGUS, leave whole or cut as desired
    2. Heat VEGETABLE BROTH to medium temperature
    3. Add ASPARAGUS and GARLIC and stir lightly
    4. Lower heat and sautée to desired tenderness
    5. Add LEMON JUICE and SALT and PEPPER near the end of the cooking time
PLANT FOOD FACTS

ASPARAGUS

Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.

PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.