Asparagus and Pea Risotto

Wonderful Spring Vegetable, easy to prepare and wonderful to eat.

Asparagus and Pea Risotto

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Yield: Serves 4

Asparagus and Pea Risotto

Spring is in the air and the markets are full of wonderful Asparagus! Asparagus is versatile and goes well with peas and arborio rice - which is why I created this dish, Asparagus and Pea Risotto.

You can also enjoy it in a number of other ways... wonderful grilled and added to salads, blanched and served with poached eggs or just on its own with a pinch of salt and little extra virgin olive oil.

Ingredients

  • • 6 cups vegetable stock, homemade if possible + the woody ends of the asparagus
  • • 1/4 cup olive oil + 2 tablespoon organic butter (half the olive oil and half the butter will be
  • used to cook the rice and the other half will be used to finish the dish).
  • • 1 small onion or French eshallots (look like small brown onions), finely chopped
  • • 1 cup Arborio rice
  • • 1/2 cup dry white wine
  • • 1 bunch asparagus, trimmed, stalks cut into 2 cm lengths (1 inch) and add the woody ends
  • to the stock.
  • • 1 cup fresh or thawed frozen peas
  • • 1 tablespoon grated lemon zest, plus more for garnish
  • • 1 tablespoons fresh lemon juice
  • • 1 cup chopped fresh flat-leaf parsley leaves
  • • 1/4 cup finely grated Parmesan cheese, plus more for serving
  • • Coarse salt and freshly ground pepper

Make it like so....

  • • Bring stock to a simmer in a medium saucepan.
  • • In another saucepan, heat 2 tablespoons oil + the 1 tablespoon of butter over medium heat.
  • Cook onion, stirring frequently, until soft, 6 to 7 minutes. Add rice, cook, stirring, until
  • edges are translucent, 2 to 3 minutes. Add wine; cook, stirring, just until evaporated.
  • • Add 1/2 cup hot stock; cook, stirring, until almost absorbed. Continue adding 1/2 cup stock
  • and stirring until liquid is creamy and rice is al dente, about 20 minutes total (you may not
  • need to add all the stock). Add asparagus and peas with the last addition of stock. Allow to
  • cook for 2 minutes - risotto is done.
  • • Remove from heat; stir in lemon zest and juice, parsley, cheese, and remaining 2
  • tablespoons oil+ 1 tablespoon butter. Season with salt and pepper. Serve immediately with
  • additional cheese and lemon zest.

Notes

Health Benefits of Asparagus 1. It contains glutathione, a potent antioxidant, well known for it’s detoxifying properties; liver and kidney 2. It is rated as an excellent source of fiber, folate, Vit E, B1, B2,K copper and selenium. 3. Is a natural diuretic – a beneficial food for those with high blood pressure and other heart-related conditions. 4. It contains inulin – a prebiotic which helps support the beneficial bacteria in our gut.

http://warmlynourished.com/asparagus-pea-risotto/

Kale, Apple and Shiitake Salad with Pecans

Great salad, and good for your liver too.

Great salad, and good for your liver too.

Kale, Apple and Shiitake Salad with Pecans

Yield: 4

The combination of these ingredients really awaken your taste buds; trust me you will want to make this recipe over and over. You could change out the apple for pear or peach when they come into season. The pecans can also be changed for walnuts, hazelnuts or even almonds. Have fun making this salad it's a winner.

Ingredients

  • • 1/3 cup extra virgin olive oil
  • • 1 cup sliced shiitake mushrooms (fresh)
  • • 1/4 cup apple cider vinegar
  • • 1/4 cup pure maple syrup
  • • 1/4 teaspoon salt
  • • 1/4 teaspoon ground black pepper
  • • 1 small head radicchio, ( or Romaine) shredded
  • • 1 (250 g) bunch kale, stems discarded, leaves shredded
  • • 2 apples both Fuji and Jazz are good choices - sliced into thin matchsticks
  • • ½ to ¾ cup pecans, lightly toasted and roughly chopped

Make it like so....

  • Make it like so….
  • 1. With the kale, as well as shredding the leaves, put a little olive oil on your hands and give the kale a nice rub. This will break down the tough leaves and make them much nicer to eat!
  • 2. Combine the olive oil and mushrooms in a small saucepan over medium heat. Cook, stirring frequently, until mushrooms are golden – remove from pan. Add the apple cider vinegar, maple syrup, salt and pepper to the same pan and whisk well.
  • 3. Combine the radicchio (or Romaine), kale, apples and pecans in a large bowl. Toss while adding the dressing, little by little, until the salad is well dressed.

Notes

Health benefits of Kale

• The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.

• Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.

• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Source: http://www.whfoods.com

http://warmlynourished.com/kale-apple-shiitake-salad-peacans/

 

Vegetarian Mexican Stuffed Zucchini

 vegetarian-mexican-stuffed-zucchini

Vegetarian Mexican Stuffed Zucchini

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 4

Serving Size: 2 halves

Using great ingredients you can create a truly fun way to have stuffed zucchini Mexican Style!

Ingredients

  • • 2 large zucchini OR 3 medium
  • • 1 tbsp. coconut oil OR Avocado oil
  • • 2 cloves garlic, minced
  • • ½ large red onion finely diced
  • • ½ red capsicum (bell pepper)
  • • 1 tbsp. chili powder
  • • 2 tsp. ground cumin
  • • 1 tsp. cinnamon
  • • 400g organic black beans (cooked) or Canned drained and rinsed
  • • 1 cob of organic corn, kernels removed from cob (or 1/2 cup frozen corn)
  • • 2 green chilies, I use jalapeño, seeded and diced ( or if you like heat, leave the seeds)
  • • 400g chopped tomato (choose organic and BPA free cans) OR use 2 diced fresh tomatoes
  • • 1 cup grated cheddar cheese or if you can find a Mexican blend cheese, divided
  • • Salt and pepper to taste
  • • Fresh coriander and lime wedges for serving. If you have hot sauce you may want to add that too.

Make it like so....

  • Make it like so...
  • • Preheat oven to 220 C.
  • • Slice each zucchini in half lengthwise, and scoop out the inside. Keep the insides and add it in with the black beans.
  • • In a large skillet over medium-high heat melt the oil and add onion, and cook until the onion becomes translucent, then add in the garlic and cook for 30 sec before adding in the spices - chili powder, ground cumin, and cinnamon). Cook until fragrant, about 1 minute, stirring often.
  • • Next stir in the black beans, corn, zucchini from the inside and jalapeños and cook until they're beginning to brown, 3-5 minutes, continuing to stir often. Add the tomatoes and broth to the pan and cook until the liquid has absorbed, about 2 minutes more. Stir in 1/2 cup of cheese and season to taste with salt and pepper.
  • • Fill each zucchini half with the black bean mixture and top with the remaining cheese. Transfer zucchini to a baking dish or sheet and bake for 10-15 minutes, or until the tops are browned. Serve with chopped coriander and lime wedges.
  • Enjoy!

Notes

Health Benefits of Zucchini (summer Squash)

Blood Sugar Benefits - Metabolism of sugar in the body requires ample presence of many B-complex vitamins, and most of these B-complex vitamins are found in valuable amounts in summer squash. Included are the B-vitamins folate, B6, B1, B2, B3, and choline.

Anti-Inflammatory Benefits - The presence of omega-3 fats in the seeds of summer squash, the presence of anti-inflammatory carotenoids like lutein, zeaxanthin and beta-carotene, and the presence of anti-inflammatory polysaccharides like homogalacturonan make this vegetable a natural choice for protection against unwanted inflammation.

Source: http://whfoods.org/

http://warmlynourished.com/vegetarian-mexican-stuffed-zucchini/

Pumpkin and Sunflower Seed Pesto

Pumpkin and Sunflower Seed Pesto

Yield: 2 cups

Ingredients

  • 1 cups raw pumpkin seeds (without shell)
  • 1 cup raw sunflower seeds (without shell)
  • 2 tablespoons extra-virgin avocado oil (for roasting)***
  • 4 tablespoons extra virgin olive oil (for blending)
  • 1/4 teaspoon fine sea salt
  • 2 tablespoons fresh lemon juice, or to taste
  • 2 cloves garlic
  • 1 cup roughly chopped fresh coriander (cilantro)

Make it like so....

  • Preheat oven to 200 C (350 F). Toss seeds with 2 tablespoons of avocado oil and salt then spread out in a single layer on a large baking sheet. Roast until seeds are puffed and fragrant, 10 to 15 minutes, then set aside to let cool. BE CAREFUL CHECK ON THEM OFTEN.
  • Combine seeds in a food processor with ¼ to ½ cup water, lemon juice, garlic, coriander (cilantro) and 4 tablespoons of olive oil. Pulse until mixture forms a coarse paste then season with salt and pepper. Cover and chill until ready to use.
  • *** For roasting at high heat, olive oil is not the best choice. Instead I like to use raw organic avocado oil. If you don’t have this or can’t find it please use coconut oil.
  • Healthful facts about pumpkin and sunflower seeds; they are a great source of:
  • Iron
  • Magnesium
  • Potassium
  • Protein
  • Zinc
  • Additionally, sunflower seeds are a good source of vitamin B6
http://warmlynourished.com/pumpkin-and-sunflower-seed-pesto-2/

Protein Cookies

2015-06-16 07.24.17

Protein Cookies

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 30-36 cookies

Serving Size: 2 per serve

These cookies are great for morning or afternoon tea as well as pre and post workouts. They have apples and almonds for that great hit good fats, fiber, and protein. Just what you need for fuel before or after a workout or just because!

Ingredients

  • 2 medium red (or green) apples, chopped with skin left on
  • 2 cups raw almonds
  • 1 cup shredded unsweetened coconut
  • 2 teaspoons vanilla essence
  • 1 teaspoon ground cinnamon
  • 115 g (4 scoops) of Vanilla Protein Powder of choice
  • 4 eggs
  • 1 teaspoon sea salt

Make it like so....

  • Preheat oven to 180C.
  • Prep baking tray with little oil or use baking paper
  • Combine all ingredients except eggs in food processor. Pulse until pieces are small, yet still chunky.
  • Combine mixture with eggs in a large mixing bowl and mix well.
  • Shape mixture into cookies, I use a tablespoon of mixture, and flatten them out a bit.
  • Bake in preheated oven for 30- 35 minutes.
  • Remove and allow to cool.

Notes

These are very filling cookies, two cookies equals a serving.

I would store these little gems in your freezer to keep them fresh for longer. They don’t have preservatives and go soft quickly.

http://warmlynourished.com/gem-of-a-protein-cookie-prepost-workout-snack/

Seedy Orange Squares

The seedy orange squares

Seedy Orange Squares

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 22 small squares

Serving Size: 1-2

Seedy Orange Squares are healthy and a perfect snack for everyone. They are yummy, easy to make, and easy to eat, maybe too easy. They tick the "yum box as well as the good for you" box. They are gluten free, dairy free, and nut free. Make a batch today and have them as the go to healthy snack for your action packed weekend.

Ingredients

  • 12 madjool dates, pitted
  • 2 cups organic coconut, shredded, no sugar added
  • 3 tablespoons coconut oil, measured after its been melted
  • 3 tablespoons mixed toasted seeds (pumpkin, sunflower, flax, and sesame seed)
  • 1 teaspoon vanilla extract/paste or powder
  • 2-3 drops of Wild orange essential oil (I used do Terra)
  • 1 teaspoon cinnamon
  • ½ teaspoon clove
  • ½ teaspoon cardamom
  • 1 pinch sea salt
  • Helpful Hint: mix the orange oil into the melted coconut oil before adding it to the mix - it will combined better.

Make it like so....

  • In a dry fry pan, over low heat, toast the mixed seeds. You will want to keep an eye on the pan and keep the pan moving so the seeds don’t burn. When they start to pop and become fragrant they are done. Turn off the heat and add them directly to a blender or food processor.
  • Add in the rest of the ingredients and mix until well blended and sticky.
  • If you have a silicon tray like the one pictured, simply press the portions of the mixture into each slot. I managed to get 22. If not, you can always roll them into balls or press into a shallow pan and cut little squares. Pop into the freezer for about 20 minutes, this will allow you to handle them and remove from molds.
  • Storage, I keep mine in the freezer.

Notes

Notes: The selection of seeds is up to you, when I was creating this recipe, I wanted a snack that was packed full of fibre, protein and good fat.

All are good sources of dietary fibre, low GI helping to manage blood sugar. Together, they are a powerhouse of minerals that our bodies love. I choose to combine them because I love the flavor they all bring to the party!

+ Flax seeds – omega 3, great fibre content, antioxidants, copper +Sesame seeds – calcium, iron, zinc, selenium, fibre, iron, manganese, magnesium, vitamin b1, copper +Sunflower seeds – vitamin E/B1,B6 Foliate, niacin, selenium, manganese, magnesium, copper +Pumpkin seeds – magnesium, protein, zinc, iron, antioxidants, manganese

Equipment: You will need a high powered blender or food processor for this recipe

http://warmlynourished.com/seedy-orange-squares-a-healthy-snack/