Sunday, January 14, 2018

Vegetable Stew


Ingredients
  • 1 small onion, minced
  • 1 small carrot, minced
  • 1 celery stalk, minced
  • 1 large onion, chopped
  • 2 tablespoons garlic, minced
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup green beans, chopped into 1" pieces
  • 1 cup corn
  • 15oz potato, chopped (roughly 2 medium potatoes)
  • 8oz cremini mushrooms, chopped into large pieces
  • 6oz portobello mushrooms, chopped into large pieces
  • 1 1/2 cups frozen green peas
  • 540ml diced tomatoes, no salt added
  • 398ml tomato sauce, no salt added
  • 3 3/4 cups vegetable broth, no salt added
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon dried sage
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon kitchen bouquet (browning gravy liquid)
  • 2 tablespoons cornstarch
  • 2 tablespoons water
  • salt and pepper to taste


Directions with an Instant Pot
  • Place your Instant Pot onto Saute and toss in the minced onion, carrot, celery and 1/4 cup of vegetable broth and cook until the onion starts to go translucent.  
  • Add in minced garlic and cook for another minute, stirring often.
  • Add in the mushrooms and cook until all liquid has been evaporated
  • Press Cancel on the Instant Pot and add in the rest of the ingredients except for the cornstarch, water and peas
  • Place lid on Instant Pot and turn the Steam Release Valve to Sealing.  
  • Press Pressure Cook and adjust cooking time to 15 minutes.
  • After your stew is done cooking you can either allow your Instant Pot to releasr the pressure on it's own or you can manually release the pressure.  If you are manually releasing the pressure please be careful, do not put your face or body parts near the steam release valve.  I cover the valve with a cloth and then release the pressure to keep myself from getting burned from the extremely hot steam.
  • Once the lid is off the Instant Pot stir in your frozen peas, the heat from the stew will heat them through.
  • Mix together the cornstarch and water and add to the stew to help thicken it, stirring a few times.

Directions without an Instant Pot
  • Place 1/4 cups vegetable broth into your pot along with the minced onion, carrot and celery.  Cook on medium/low until the onion is translucent.
  • Add in the garlic and cook for a few more minutes, stirring often.
  • Add in the mushrooms and cook until all the water has evaporated.
  • Add in the rest of the ingredients except for the cornstarch, water and peas.
  • Stir and bring to a boil.  Once boiling reduce heat and simmer, covered for 30 minutes or until the potato and carrots are cooked.
  • Add in your peas and stir, the heat from the stew will heat them through.
  • Mix together the cornstarch and water and add to the stew to help thicken it, stir a few times and then serve.

Makes roughly 16 servings, a serving size is 1 cup






Tuesday, January 09, 2018

Curried Sweet Potato Stew


Ingredients
  • 1 medium onion, diced
  • 2 tablespoons garlic, minced
  • 4 teaspoons ginger root, minced
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground coriander
  • 1/4 teaspoon chili flakes
  • 15oz sweet potato, pealed and diced (about 1 large)
  • 1 small head of cauliflower, cut into bite sized pieces
  • 540ml chickpeas, drained and rinsed
  • 540ml diced tomatoes
  • 400ml light coconut milk
  • 1 cup vegetable broth, no salt added
  • 5oz baby spinach
  • 3/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste
  • 2 tablespoons water


Directions
  • In a nonstick pan add in your water, onion, and garlic and sauté on medium until onions become translucent
  • Add in ginger and cook for 1 minute.
  • Add in the curry powder, cumin, turmeric, coriander and chili flakes and cook for another minute or until spiced become fragrant
  • Add in sweet potato, cauliflower, chickpeas, diced tomatoes, coconut milk, vegetable broth and mix well. 
  • Bring the pot to a boil, reduce to a simmer, cover and let cook for 15 minutes.  At the 15 minute mark remove the lid, stir and continue cooking, uncovered for another 15 minutes.
  • Add in spinach and cook for another 3 minutes, stirring to help wilt the spinach.

Makes 8 servings which is 1 cup per serving.  I like to serve the stew over some basmati rice.



Sunday, January 07, 2018

Chocolate Chip Banana Bread Baked Oatmeal


Ingredients
  • 1/2 cup quick oats
  • 1/2 cup water
  • 1 ripe banana, mashed
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon chia seeds (optional)
  • 1/2 teaspoon baking powder
  • 5g Enjoy Life mini chocolate chips

Directions
  • Preheat your oven to 380F
  • Place the quick oats, water, mashed banana, vanilla, chai seeds, and chocolate chips into a bowl and mix well. Spray your baking dish with cooking spray of choice and pour the mixture in.
  • Bake for 30 - 35 minutes.  When you take the oatmeal out the centre should feel a bit firm to the touch.

This recipe makes 1 serving

Tofu Bacon