Sesame Shrimp Stir Fry

I enjoy making a stir-fry when I have small portions of several vegetables. I dice the vegetables into even sized pieces so they cook evenly. My personal preference is to cook my stir-fry vegetables till they are el dente. Please cook to the texture that pleases you.

Base Ingredients:

12 previously frozen shrimp (medium sized or larger)

Assortment of vegetables: I used 1 medium sweet potato, 3 small baby bock choy, 4 cloves of garlic, 1/2 yellow onion, and one yellow bell pepper.

2-4 TSP crushed red pepper flakes (depending on your desire for spice)

1/4 package of rice noodles

toasted sesame oil

water or vegetable broth

2 tbsp sesame seeds

Optional Ingredients:

Sub chicken or tofu for the shrimp

Substitute rice or pasta for the rice noodles

Vegetables that work well with shrimp: bell peppers, onions, leeks, shallots, garlic, sweet potato, zucchini or squash, and broccoli or broccoli rabe

Instructions:

·      Place the 12 shrimp, toasted sesame oil (about 1 TBSP), and 1 cup of water in a pan. Sautee shrimp, flipping once, until all water evaporates. Remove the tails from the shrimp. Set aside.

·      Dice the vegetables into even pieces. Add to a pan with 2-4 tbsp toasted sesame oil and sauté while continuing to stir. Add 1 cup of water or vegetable broth and cover pan. Reduce heat to low and cook until liquid is almost absorbed. Add the shrimp into the vegetable mixture and add crushed red pepper flakes to taste.

·      When vegetables are almost done, start to boil water for the pasta. When water boils add the rice pasta and cook 3-5 minutes. Drain and add to the vegetable mixture.

·      Stir to combine ingredients and coat pasta.

·      Serve with a garnish or sesame seeds.

Shrimp and Sun Dried Tomato Pasta

I keep a bag or frozen shrimp on hand when I need a quick (and lean) burst of protein to make a meal. Shrimp can be added to pasta or a stir-fry to bring a meal together quickly.  This meal serves two.

Base Ingredients:

One onion diced

2 cloves of garlic diced

12 previously frozen shrimp (medium or larger size)

6 sun dried tomatoes in olive oil – diced.

Olive Oil

A handful of gluten free pasta (about a 50 cent-piece size) – or pasta of your choice

Optional Ingredients:

Substitute chicken or tofu for the shrimp

Substitute shallots for the onions

1-2 TBSP crushed red pepper flakes

Instructions:

·      Place the 12 shrimp, olive oil (about 1 TBSP), and 1 cup of water in a pan. Sautee shrimp, flipping once, until all water evaporates. Remove the tails from the shrimp. Set aside.

·      Dice the onion, garlic, and sun dried tomato. Add the onion and garlic to the pan where the shrimp was cooked. Add 2 tbsp olive oil and sauté until onions are translucent. Add the sundried tomatoes and shrimp and a cup of water. Sautee until the liquid evaporates.

·      Bring water to a boil and add gluten free pasta. Cook 1-2 minutes less than package directions. Drain while still el dente. Add to the pan with the shrimp and stir to combine.

·      Serve – garnished with parsley or basil.

Simple Pea Soup

The nights are a bit colder which makes soup taste just a little better. I usually make pea soup using dried SPLIT peas but happened upon dried WHOLE peas and made a batch of soup with them.

Base Ingredients:

1.5 cups of dried peas

3 cups of liquid (I did 1.5 cups each of low sodium vegetable broth and water)

1 bay leaf

3 additional cups of liquid (again I did 1.5 cups each of low sodium vegetable broth and water)

4 large carrots

12 mini fingerling potatoes (I used organic)

1/2 a small onion

2 tablespoons olive oil

Instructions:

1.    Add the peas, bay leaf, and liquid to a covered container and let it sit overnight or during the course of the day.

2.    After rehydrating the peas, begin to prepare the rest of the ingredients.

3.    Dice half an onion and add to a soup pot with 2 tbsp olive oil. Sautee until translucent.

4.    Dice the carrots and potatoes into even sized pieces.

5.    Add all the ingredients to the soup pot and bring to a boil.

6.    Reduce heat and simmer until vegetables are soft.

OPTIONAL: Add crumbled bacon to the soup as it is cooking or as a topping when it is served.

Serving Suggestions:

Top with black pepper and sesame seeds

Serve with cheese and crackers or a gluten free roll

Spinach Salad with Caramelized Onions, Garlic, Bell Peppers, and Walnuts

Placing caramelized vegetables atop a bed of greens is a great way to include extra nutrients in your meal without adding extra sauces. Next time you are looking for a satisfying meal (or smaller portion side dish) that has a variety of textures, caramelize vegetables and place them atop spinach, kale, or arugula. The heat from the vegetables will partially with the greens leaving some crispiness. If you cook the vegetables to el dente, the dish will be even more satisfying as you will need to chew each bite. Studies show that it takes 20 minutes or so for our stomachs to register we are full. If we have to slow down and eat, there is a greater chance we will NOT overeat.

Base Ingredients (to serve two):

·      1 Shallot or 1/2 a medium yellow onion diced (a sweet Vidalia Onion works well here too)

·      4-6 pieced of garlic diced (organic is best, grown in the USA is good)

·      6-8 small sweet bell peppers cut into thin strips with seeds and membranes removed

·      1 cup of low sodium vegetable broth

·      2-4 TBSP brown sugar or balsamic vinegar

·      1 handful of walnuts per person eating

·      1 cup of baby spinach or other green rinsed and patted dry

·      2 TBSP Walnut or Olive Oil

 

Instructions:

Diced vegetables and add to a pan with oil and brown sugar or balsamic

Sautee until vegetables are desired tenderness (add more broth or water ¼ cup at a time if necessary) and a sauce begins to form as the liquid cooks down.

Add walnuts the last few minutes to coat

Prepare a bed of spinach or other green on a plate or in a bowl

Add the vegetables to the bed of greens

Serve:

You may wish to garnish with grape tomatoes, pepitas, sesame seeds, or sunflower seeds

Options:

Add 1 cup of cooked quinoa, millet, or sorghum to the pan just before serving to warn the pre-cooked grain and add extra protein to the dish.