Tag Archives: vegetarian

French Green Beans with Shallot Red Pepper Vinaigrette

24 Nov
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Served with seasoned grass-fed beef (minced shallot, oregano, thyme, basil, fennel seeds, bay leaf, sea salt) and kalamata black olives.

Side dishes do not need to be complicated, especially during the busy holiday months, but life is too short for them NOT to be delicious and healthy. Wishing you and your family a healthy and happy Thanksgiving!

 

Ingredients:

2 lb French green beans

1 Tbsp Bragg’s raw apple cider vinegar

2 Tbsp extra-virgin olive oil

1 medium shallot, finely minced

1/4 tsp crushed red pepper flakes

sea salt to taste

black pepper to taste

 

Directions:

1. Place clean green beans in a steamer basket (set in a large stock pot with boiling water) and steam for 8 minutes or until tender, but not mush. Remove and place in an ice bath or run cold water over them to stop the cooking process. Pat dry. Set in large bowl.

2. In a bowl (or dressing shaker), whisk the remaining ingredients. Pour desired amount on green beans, toss and serve.

3. Serve them as a side or mixed in as one dish (as shown in photo). Toasted walnuts, pecans or slivered almonds are also a nice option.

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Bison and Black Lentil Chili

3 Nov

IMG_1973A bowl of chili on a crisp night with a classic book soothes my soul–bonus points for a crackling fire. I like my chili hearty, so it’s loaded with vegetables and can easily be made vegan/vegetarian by replacing the ground bison with an extra cup of lentils.

Ingredients:

1 lb ground bison (or grass-fed beef, turkey or chicken)

4 large garlic cloves, minced

1 small red onion, diced

6 carrots, chopped

2 red bell peppers, diced

2 heads broccoli cut into florets

5 celery stalks, chopped

1 cup dry black lentils, rinsed

24 oz jar crushed tomatoes, low or no sodium

4 cups vegetable or chicken stock, low sodium

1 tsp sea salt

20 turns cracked black pepper

2 tsp cinnamon

1 tsp crushed red pepper

1 Tbsp dried oregano

2 Tbsp chili powder

1/4 cup fresh cilantro, chopped

 

Directions:

1. In a large stock pot or dutch oven, brown the bison and drain the fat.

2. Add the remaining ingredients, cover with a lid and bring to a boil. Allow the soup to simmer for 40 minutes or until vegetables are tender.

Serves 6-8

Fats Won’t Make You Fat and Carbs Aren’t the Devil

22 Sep

IMG_1197The Diet World is confusing. A quick Internet search lists so many fad diets, you don’t know which one is right for you. Should you do high carb or low carb, Atkins or Vegetarian, Slow or FAST?

 

Before you decide how you want to eat, let me throw in my two cents. How about not dieting at all? What about just eating food—real food that tastes amazing and works with your body type and needs (such as diabetes, thyroid disease, food allergies, weight loss, etc.)?

 

While I’m not going to give general recommendations in this blog as to how many vegetables, starches, fruit, fat and protein grams you should eat (because I believe that is highly individualized and who the heck knows what a gram of anything looks like, let alone want to measure it), I do want to talk about what real food is made of (macronutrients: carbohydrates, protein and fat) and how it builds and sustains our health. While I think knowing examples of what a carb, fat and protein are is important, I also think it is crucial to remember that we eat food—not macronutrients—and that each food almost always contains all three macronutrients.

 

Carbohydrates. A lot of people villainize carbs, but here’s the catch—vegetables and fruits are carbs too, so eliminating carbs is certainly not the answer to vitality. Carbohydrates are compounds composed of sugars (not to be confused with processed sugars that truly hinder your health) and come from plants. They are a primary source of energy, fiber and a structural component of cell walls and plasma membranes because they contain all sorts of stellar vitamins, minerals, water and secondary nutrients like antioxidants. Carbohydrates include vegetables, fruits and starches (grains, beans and potatoes).

 

Protein. Protein consumption is essential for building and repairing all tissues in the body such as muscle, bones, organs, hair and skin, not to mention neurotransmitters, enzymes, hormones and a source of energy. There are 21 amino acids (for the chemistry aficionados, these are the individual compound strands of protein) and our bodies can make most of these all on our own. However, there are 8 essential amino acids that can only be obtained through direct consumption of fish, fowl, meat, eggs and dairy. These amino acid building blocks are necessary for our bodies to function optimally.

 

Fat. Before you run for the hills, please understand that you need to eat fat. Fat is composed of glycerol and fatty acids and their asso­ciated organic groups. Fat is a source of energy, a building block for cell membranes and hormones, aids in nerve conduction and helps absorb fat-soluble vitamins A, D, E and K. It also helps with maintaining healthy weight due to its satiating nature. It is essential to consume high quality saturated and unsaturated fats to maintain optimal health, especially the essential fatty acid omega-3. Fabulous fat examples include olives, coconut, avocados, nuts and seeds.

 

For an individualized nutrition program and to create body and food freedom, please contact me at 402-819-8970 or stephsbell@yahoo.com.

 

Spice-Roasted Acorn Squash

9 Sep

IMG_1952Just 1 cup of this cute little pumpkin (including all other winter squashes) is loaded with Vitamin A (60% of DV), C (26%), 5 grams of fiber and plenty of antioxidants, vitamins and minerals. Winter squashes are also shown to reduce inflammation and regulate blood sugar levels…. so how do you cook this delectable veggie? Well, while I love to use butternut squash in soup, I find simply roasting acorn squash in spices and herbs to be warm and comforting too!

 

Ingredients:

1 acorn squash

1/2 tsp coconut oil

1/2 tsp sea salt

1/2 tsp garlic powder

1/2 tsp cinnamon

***you can also skip the spices and use herbs such as thyme, oregano and parsley with the sea salt

 

Directions:

1. Pre-heat oven to 375°. Wash acorn squash thoroughly and pat dry. Cut off stem and bottom of squash, then slice in half and scoop out the seeds. You can discard the seeds or roast them. The skin is edible, so I don’t peel it, but you can if you want or if you’ve purchased a non-organic squash.

2. Cut the halved squash in half again, then cut into 1/4″ wedges (I follow the natural grooves of the acorn squash) so they resemble steak-size fries.

3. In a mixing bowl, combine coconut oil and spices (or the herb options with sea salt).

4. Place the acorn squash wedges in the coconut mixture and coat well. Place on a rimmed baking sheet and roast for 40 minutes.

Serves 2-4

Tuna Salad with Cashew Mayonnaise

9 Jul

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Summer is the perfect time to give your oven and stovetop a break and enjoy a lovely picnic with family and friends. The vegan Cashew Mayonnaise is a healthy dairy and egg-free alternative for this easy summer dish.

Ingredients for Tuna Salad:

2 5 oz cans no sodium added albacore tuna packed in water, drained

5 celery stalks, chopped

2 cups red grapes, cut in half

1 cup kalamata olives, pitted and cut in half

1/4 cup raw pecan pieces

sea salt to taste

black pepper to taste

fresh dill to taste

1 bunch collard greens, stems removed

Ingredients for Cashew Mayonnaise:

1 cup raw cashews, soaked in water for 2 hours

1/4 cup water

1 large lemon or 2 T lemon juice

1/4 t sea salt

1/2 t garlic powder

black pepper to taste

2 T extra virgin olive oil

Directions:

1. Place all of the Tuna Salad ingredients (except for the collard greens) in a large mixing bowl.

2. To make the Cashew Mayonnaise, place all Cashew Mayonnaise ingredients (except for olive oil) in a food processor. Blend ingredients and slowly add in the olive oil to form a creamy mayonnaise consistency.

3. Place the Cashew Mayonnaise into the Tuna Salad and mix until coated.

4. Wash and dry collard greens. Cut stem out with a knife. Overlap leaves slightly. Place tuna salad on bottom third of collard green, cold bottom portion over, fold sides in and continuing rolling until wrap is formed.

Serves 4-6 individuals