Hearty Quinoa Bowl

 

quinoa bowl

I am truly blessed with wonderful female role models and friends.  When I look around and realize I am surrounded with beautiful, loving, giving, and Godly women, it makes my heart full.  We have each walked through marriage, and some of us parenthood, at different times and stages, but at the core, we are all just women trying to gracefully stand in the shoes we are privileged enough to wear.  I couldn’t be more thankful.  I welcome the similarities we share and humbly embrace the differences.  That is, after all, what grace is, right?

Most of my girlfriends have older children as we were a bit late in the game.  I love how each of my friends understand I am a full-time mom of two young boys, so if they want to visit, more often than not, they come to me.  Actually this system works out beautifully because we can sit around my family table or in our playroom with a nice warm cup of tea and focus on each other.  I try to schedule a “friend date” for myself once-a-week as it does my soul good.

My offering, in return for their coming to me, is food.  You know, all things go back to food for me!  It’s my love language.  This quinoa bowl is a staple for brunch visits.  I generally make it with a side of fruit, or even better, pancakes.  It is packed with beneficial protein  that keeps you satiated until your next meal.  Because I generally have some sort of green or vegetable with every meal, this is no exception.  The addition of kale chips gives this bowl the texture and taste it needs to feel complete.  This recipe may appear to be time consuming, but you can prepare the kale chips while the quinoa cooks and then quickly add the perfectly fried egg.  Done.

*I have decided not to take offense when my sweet husband grabs the hot sauce bottle before every meal without even tasting anything  first.  In this case, I would recommend following his lead and adding a few dashes of your favorite “hot” to this dish.

If you aren’t currently investing in time with friends, I highly recommend it.  We are good for each other.

 

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Hearty Quinoa Bowl

2 cups bone broth – homemade or a high quality store bought

1 cup quinoa – rinsed

1 bunch kale – rinsed, deveined and torn into small pieces

4-5 fresh mushrooms – rinsed and sliced

1 carrot – grated

2 cloves fresh garlic – peeled and chopped

fresh eggs

olive oil to drizzle

pat of real butter

hot sauce – to taste

grated pecorino Romano cheese – to taste

pink salt and pepper –  to taste

Preheat oven to 350.  Cook quinoa, carrots and garlic in broth according to package directions.  In a bowl toss the kale pieces with a drizzle of olive oil and pink salt.  Place kale on a baking sheet and bake for 10-15 minutes or until crispy.  Turn the chips one time during cooking to ensure evenness.  While the kale and quinoa are cooking, add 1/2 the pat of butter to a sauté pan and cook the mushrooms until tender, about 5 minutes.  Remove the mushrooms and add the second 1/2 of the butter to the same pan and cook the egg the way you like it.

To a bowl add: cooked quinoa, mushrooms and kale chips.  Layer the egg on top and add a dash of hot sauce and cheese to taste.

Healthy Mac N’ Cheese

 

I am sitting here with a little one under the weather.  And, after feeding him bone broth rice and a smoothie, he is resting nicely.  I was also thinking of napping myself since neither one of us got any sleep last night, but making this blog post won out.  Yea!  I love how I continually think to myself, after a restless night, that “I will definitely nap tomorrow”, and NEVER do.  I always seem to have something that could be done rather than napping, and this day is no different.  I can hear the rather loud hum of my spinning washing machine in the background and know it will soon begin “beeping” to let me know it’s time to put down the computer and change out the clothes.  It is truly never ending when you run a loving household full of people.  I honestly don’t mind, but I wanted to ensure I got this recipe to you as it has been a big request for some time.   So, I am going to press on and ignore the rhythmic “beep” that is about to occur.

I have honestly tried this classic dish many different ways using several different vegetables, but this one got major approval from my family, so it is the keeper.  Sometimes it takes 100 tries to finally nail something down worthy of writing about and sharing.  I have looked for many years for the perfect inspiration to completely renovate one of my all-time favorites.  I do have a really good recipe using butternut squash, and will share that one with you sometime around Thanksgiving or Christmas.  Those are the times I usually make that particular dish as the gourd squashes are in season.  But, for now we are going to use cauliflower as the base for this decadent rendition.  I wanted this make-over to be much more than the standard macaroni and cheese.  I wanted more than two ingredients.  I wanted protein and spices and vegetables.  I have managed (after many failed attempts) to pack all of those requirements into this super healthy, super tasty dish.  We, often times, eat it for lunch with a side salad or fruit.  My 3 year old usually eats 2 bowls and if I must confess, so do I.  If you are worried about the cauliflower taste, don’t be.  You really wouldn’t even know it was there if I didn’t tell you.

The health benefits of cauliflower are great, and I am certain you are aware of most of them by now.  So, I want to introduce you to a somewhat unfamiliar ingredient called nutritional yeast.  “What is it” you ask?  It is deactivated yeast.  A more formal definition from Fat Free Vegan Kitchen is “nutritional yeast is made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses, and then harvested, washed and dried with heat to “kill it” or deactivate it”.  It is a good source of vitamin B 12, folic acid and protein,  and has a bold nutty flavor.  Many vegans use it as a cheese substitute.  It is a nice addition to  this recipe as it increases the nutritional value while enhancing the bold flavor I was looking for.  Win Win!  I truly hope this becomes a future classic for your family.  Enjoy!

 

Healthy Mac N’ Cheese

1 16oz package brown rice noodles

1 small head of cauliflower – steamed

1 cup raw cashews – soaked overnight, if possible

5 TBSP warm water

2 medium cloves garlic

1 cup goat gouda cheese – shredded

1 TBSP nutritional yeast flakes

1 tsp ground black pepper

2 tsp Himalayan pink salt or sea salt

1/4 tsp paprika

1/4 tsp turmeric

4 TBSP extra virgin olive oil

1 cup almond milk

Cook noodles according to package directions.  While the noodles are cooking, steam the cauliflower for about 10 minutes, don’t overcook.  To a blender add the remaining ingredients and blend until creamy.  Drain the noodles and add the cream sauce.  Stir until well combined.

 

 

 

 

 

Calcium Rich Foods to Supplement a Dairy-free Lifestyle

 

Calcium Rich Foods to Supplement a Dairy-Free Lifestyle
Calcium Rich Foods to Supplement a Dairy-Free Lifestyle

How do you ensure you are getting enough calcium when you consume very few dairy products?  That’s a great question and one that I am asked often.  What most people don’t know is that there is a plethora of dairy-free foods that contain high amounts of calcium.  Up until about 10 years ago, I consumed large amounts of dairy products.  Unfortunately, those products did not agree with me.  Commercially produced cow milk is highly processed and is often times intolerable by most people.  So, it was one of the first things I gave up on my quest for better health.  I am not recommending everyone stop consuming cow products, I just want to educate you in other varieties of calcium rich foods that can help you reach your recommended daily requirements. Our bodies need calcium.  According to Dr. Sears, not only do we need calcium for strong bones and teeth, but it is also required for every cell in the body to function in a healthy way.  Calcium is used by nerves and muscles and it contributes to proper blood clotting.  Given all these very important functions of calcium, I make it a point to ensure I am getting enough.  I eat a well-rounded whole foods based diet.  That includes calcium rich foods that are produced from nature.  Fresh fruits, vegetables and legumes all have good amounts of calcium.  For an entire list of calcium-rich foods, click here.  Today’s post includes the calcium-rich foods that my family eats on a regular basis, but we do not limit our menu to just these ten.  It’s important to offer and try many different foods.  Add a few of these to your families meal planning and know that you are fueling their bodies with the proper nutrition.   Dairy-free Calcium Rich Foods 1.  Spinach – 1 cup – 24% DV 2.  Beet Greens – 1 cup – 16% DV 3.  Bok Choy – 1 cup – 16% DV 4.  Swiss Chard – 1 cup – 10% 5.  Kale – 1 cup – 9% DV 6.  Sesame Seeds – 1/4 cup – 35% DV 7.  Cabbage – 1 cup – 6% DV 8.  Brussels Sprouts – 1 cup – 6% DV 9.  Oranges – 1 medium – 5% DV 10.  Parsley – 1/2 cup – 4% DV   Here are a few of my recipes using these foods: Raw Kale Salad Sizzling Cabbage & White Beans Superfood Smoothie