Posts Tagged ‘vegetables’

Sautéed Seasonal Vegetables

This is such an easy recipe from the creators of The Great Gift of Ghee (more on this cookbook below). I love how you can personalize it with your choice of seasonal vegetables or flavors, and how the ghee makes all the yummy difference.

RECIPE

From: The Great Gift of Ghee

Serves: 2 medium portions

Ingredients

  • 2 – 4 cups of your favorite vegetable combination, in bite sized pieces (green beans, carrots, broccoli, cauliflower, potatoes, asparagus, sweet potato, bell peppers, onions)
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp red chili flakes (optional)
  • 2 garlic flakes
  • 1 tbsp Ghee
  • Juice of a lemon
  • 1/4 cup fresh cilantro

Cookware

  • Skillet that is 2 inches deep
  • Ladle or wooden spoon to stir

Preparation

In the pictures shown, I used different color baby potatoes, fennel, Swiss chard, baby beets with greens and an assortment of zucchini.

I browned the boiled potatoes first in Ghee and cumin for that special roasted taste and added the fennel, zucchini, beets, and Swiss chard raw since they cook so quickly—I favor them a little crunchy anyways.

Step-by-Step

  1. Boil or blanch the vegetables as needed to cook. Root vegetables like sweet potato or yams should be cooked separately. Beans, carrots, broccoli and cauliflower can be blanched in boiling water for 3 minutes and then rinsed with cold water to retain their crunch. Bell peppers and onions should only be sliced or diced.
  2. In a skillet, heat 1 tbsp Ghee. Add cumin seeds and swirl for a few seconds. Add the garlic, stir for a half-minute or so. Do not brown the garlic.
  3. While sizzling, add the blanched vegetables and stir for 2 minutes on high heat. Add the salt, turmeric and chili flakes. Stir for another 2 minutes. Remove from heat.
  4. Pour half the lemon juice over the  vegetables. Add half the chopped cilantro and toss. Garnish with remaining cilantro.
  5. Serve with lemon juice on the side.

The origin of the recipe and others to try

This recipe was shared by my friend Susanne Jarchow-Misch who art directed and co-published The Great Gift of Ghee. Check out this beautiful cookbook for more heirloom Indian recipes that are nutritious and easy to make for each season—as well as ancient wisdom related to cooking. For more about the creators, visit www.sansaar.co.

More seasonal flavoring tips

Don’t be afraid to play around with different flavors that are balancing to your constitution. For example, if pitta is your primary dosha and you make this in the summer, there are many cooling spices and herbs you can try. See my blog 5 Ways to Stay Cool as a Cucumber This Summer With Ayurveda for details.

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Sweet Potato Squash Casserole: a whole-food, plant-based recipe

The holidays give you a great opportunity to amaze your friends and family with whole-food, plant-based cooking. So Blueberry Bunch enlisted Certified Plant-Based Raw Chef Joanna Derouin to share a dish for your guests to enjoy: Sweet Potato Squash Casserole.

Combining the flavors of the season, this healthy sweet potato casserole is easy enough to prepare that you can spend less time in the kitchen and more time enjoying the company of your loved ones.

This time of year is about gratitude, so put your best intentions in the cooking process and spread your love through the food you serve.

RECIPE

Sweet Potato Squash Casserole

Assembling Sweet Potato Squash Casserole

Ingredients

Top and bottom layer
  • 3 medium sweet potatoes*
  • 1 small acorn squash (or butternut squash)*
  • 1 teaspoon Himalayan pink salt
  • ¼ teaspoon ground black pepper
  • 2 teaspoons turmeric powder
  • 1 tablespoon dried rosemary
  • 1 tablespoon flaxseed meal

* To save some time, you could buy pre-cut sweet potatoes and squash.

Stuffing
  • 8 oz. sliced mini Portobello mushrooms
  • 2 tablespoons tamari (or coconut aminos if avoiding soy products)
  • 1 teaspoon paprika
  • 1 cup sliced cherry tomatoes (for a sweeter version, use cranberries and pecans instead)
  • 1 cup cooked tri-color quinoa (can also use amaranth or millet)

Preparation

Ready to Bake - Sweet Potato Squash Casserole Layers of Sweet Potato Squash Casserole

  1. Preheat the oven to 400° F.
  2. Wash the sweet potatoes and squash, then peel (if using organic sweet potatoes, you can keep the skin on to add more fiber). Cut evenly into ½ inch-thick rounds, place on a baking sheet and sprinkle with salt, black pepper, turmeric powder and rosemary. Bake for 40 minutes, until the sweet potatoes and squash are tender when pierced with a fork.
  3. Meanwhile, start the stuffing by adding the mushrooms, paprika and tamari to a bowl, mixing them all together and allow to sit for 15 minutes so the mushrooms can marinate.
  4. After 15 minutes, place the marinated mushrooms and the cherry tomatoes in a large, dry skillet, and sauté over medium heat, stirring frequent for about 7 minutes. (There is no need to add water; the mushroom will release enough liquid to cook the vegetables without them sticking to the pan.)
  5. Remove the skillet from the heat, and remove any remaining liquid. Add the cooked quinoa, mix it gently and set aside.
  6. When the sweet potatoes and squash are tender, remove them from the oven and mash them together with a fork. Add the flaxseed meal and mix until even. Adjust the flavor to your taste, adding more salt, black pepper and dried herbs, if needed.
  7. Spread a 1 inch tall first layer of the sweet potato and squash mix into a large casserole dish. Add the mushroom stuffing on top of it. Then, spread a final layer of the sweet potato and squash mix, covering all the stuffing. Press down firmly with a spoon.
  8. Bake uncovered at 400° F for 45 to 50 minutes, until the top is light brown.
  9. Remove from the oven, garnish with fresh herbs and enjoy.

Serving of Sweet Potato Squash Casserole

More about Chef Joanna

Joanna Derouin - plant-based raw chef

A certified plant-based raw chef by the renowned PLANTLAB® Culinary School, Joanna Derouin has a lifelong passion for cooking and conscious eating. In a journey to nourish her own body through a healthier and more sustainable lifestyle, she has been an avid student of nutrition and believes that proper nourishment can be a powerful aid to our healing processes.

Interested in checking out more of what Joanna has to offer? Follow and connect with her on Instagram.

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Basil Sauce: delicious, healthy and versatile

During a recent trip to the Farmer’s Market, I was immediately drawn to the bunches of fresh basil available. The lush green leaves and rich fragrance had me thinking of all the delicious ways I could prepare it—and the many health benefits.

Fresh basil bunches by Luciana FerrazThis time, I decided I would make a basil sauce that I could enjoy with vegetables, fish, gluten-free pasta and avocado. It was so tasty, I became obsessed.

Basil Sauce served with vegetables by Luciana Ferraz

If you’ve never made a basil sauce, it’s pretty simple and can add a burst of flavor to so many foods. If you can keep yourself from devouring the whole batch, you can even freeze it.

Besides being delicious, basil is a powerful herb with healing properties. It’s used in Ayurveda to promote the long-term health of the respiratory tract, boost the immune system, enhance digestion, stabilize blood sugar, reduce cholesterol, aid in weight loss, enhance mental clarity and reduce painful inflammation, among several other benefits.

In terms of eating for your specific body type, basil is balancing for vata and kapha, as well as for pitta if used in smaller quantities. Don’t know your dosha balance (or body type)? Ask me and I’ll send you an assessment to complete.

RECIPE

Basil Sauce

Basil Sauce Recipe by Luciana Ferraz

Ingredients

  • 3 Large bunches of fresh organic basil (or 6 packed cups)
  • 1 cup of raw walnuts
  • 1 ½ to 2 cups of extra virgin olive oil
  • 3 small slices of parmesan cheese or vegan cheese of preference (for creamier texture)
  • 1 clove of garlic, or more if you’re a garlic lover (optional)
  • Juice of ½ lemon
  • Lemon zest to taste
  • Salt and pepper to taste

Ingredients in Basil Sauce by Luciana Ferraz

Preparation

  1. First, wash the basil carefully and add the leaves to a bowl with cold filtered water and ice. This will preserve the bright green color of your basil sauce. Gently dry the leaves.
  2. In a food processor, mix basil leaves (small bunches at the time) with the olive oil until you reach a smooth consistency. You can add small amounts of water if needed. Add the walnuts, cheese slices, lemon juice and garlic. Mix until it becomes a creamy paste. Add salt, pepper and lemon zest to complete the sauce.
  3. Enjoy immediately or divide into small glass containers for optimal perseveration. This sauce will last up to two days in the refrigerator and a few weeks in the freezer.

Until next time, here’s to a healthy, happy you!

Luciana

 

All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. Statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.

 

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