It’s been cold and rainy for days now and we haven’t seen the sun for what seems like an eternity. So when the weather is dreary, and you need a bowl of sunshine, this is a great comforting soup. You’ll … Continue reading
I just love Jerusalem artichokes. I don’t have them often, not sure why – I should really eat them on a regular basis. They’re nice grated in a salad or steamed and mashed with a little olive oil, but once in a while; they’re good fried too!
Jerusalem artichokes are also called sunchokes and have been grown in North America since the 1500’s. They’re not part of the artichoke family and taste similar to potatoes, but are a bit sweeter.
They’re high in potassium, magnesium and fiber and are a good source of iron.
Jerusalem artichokes are one of the best sources of inulin that you can add to your diet. Inulin is a type of starch that is broken down by your body differently than other starches. Inulin helps keep blood sugar stable and as such, foods rich in inulin are beneficial for individuals who have diabetes. Inulin also supports healthy bacteria in your stomach and colon.
fresh, raw Jerusalem artichokes, scrubbed and sliced into 1/4″ thick slices
1 tbsp coconut oil
garlic cloves, sliced
coarse sea salt
In a cast iron pan, on medium heat, melt the coconut oil.
Add the Jerusalem artichokes in a single layer in the pan.
Add a lid to the top of the pan (this helps cook them through) and fry on low heat for about 5 minutes until golden brown.
Add the sliced garlic and flip over the JA’s to brown the other side.
Cook another 5 minutes until golden brown.
Serve with a little coarse see salt.
I was running late today, just got home from the gym and had 30 minutes to shower, style my hair, get dressed and make this salad before heading to the office. What make this salad super easy for me, is that I stock my fridge with seasonal veggies, so I just pull out a variety that suit me and can whip up a healthy salad in minutes. Today’s variety of veg also included some leftover, cooked spaghetti squash I made on the weekend.
This salad was made from start to finish in about 20 minutes and it took that long because I’ve included the prep and cooking time for the quinoa. The chopping of the veg, while the quinoa cooked, took about 5 minutes.
I guess what I’m trying to illustrate is that bringing your own nutritious lunch to work is doable, even when you’re pressed for time, if you stock your fridge with the right ingredients. (including leftovers!)
1/2 cup quinoa (cooked as per the package directions)
1 cup raw kale, chopped medium fine
1/2 yellow zucchini, julienned
1/4 a of cooked spaghetti squash
1/4 of a hot red pepper, minced
12 black olives, pits removed
2 cloves garlic, minced
1 tbsp olive oil
I prepared this right in my glass storage container, but you can also put all the ingredients into a bowl.
Scrape the ‘spaghetti’ from the squash into the storage container.
Add the garlic, olive oil, zucchini, olives and hot pepper and mix together.
Add the raw kale on top, but don’t mix it in. (this is because you’re going to add the hot quinoa on top of the kale and the heat will ‘cook’ the kale by the time you’re ready to eat your salad)
Add your quinoa on top.
Don’t mix together yet.
Put the lid on your storage container.
When you’re ready to eat your salad, mix everything together.
Told you it was super easy!
This ‘spaghetti bolognese’ has no meat and no pasta, but let me tell you, it’s delicious.
It’s a different spin on an old classic, using spaghetti squash and tofu.
Preheat oven to 350°.
1 tbsp coconut oil
1/2 package of firm tofu (about 225 g)
2 large cloves garlic, minced
2 cups fresh tomatoes, chopped
1 red onion, diced
1 tsp soy sauce
2 cups kale, washed well, stems removed, chopped
1/2 tsp fresh oregano or 1/4 tsp dried
1/2 tsp fresh thyme or 1/4 tsp dried
1/2 tsp chili flakes (or to taste)
1 medium sized spaghetti squash, cut in half lengthwise, seeds removed
On a baking sheet, lined with parchment paper, place the spaghetti squash halves, skin side up.
Turn over half way through the baking time.
Bake for app. 45 minutes or until tender.
About 15 minutes into your spaghetti squash baking, start making your sauce.
In a large cast iron skillet, add the coconut oil and saute the onions and tofu.
Add the garlic and cook for 1 minute.
Add the chopped tomatoes and soy and cook for about 2 minutes.
Lastly, add the kale and mix it in well. Cook for 1 minute.
Take the pan off the heat and add the oregano, thyme and chili flakes, mixing everything together to incorporate well.
Remove the spaghetti squash from the oven and let it sit for a few minutes, until it’s cool enough to handle.
Once cool, using a fork, scrape out the ‘noodles’ into a large bowl. This is a great activity for kids to help with…they love the fact that you can get noodles out of a vegetable!
Add your fresh sauce to the top of the ‘noodles’ and serve.