Zuppa Toscana (Dairy Free)

We love this soup at our house! This is one of the few soups my kids like--they always seem to like soups with potatoes best. To be honest I've never eaten Olive Garden's Zuppa Toscana so I can't compare it to the original but I really don't feel the need to because I am completely in love with my homemade version. I've tweaked it over the years and feel like it's finally to the point of perfection.  I initially heard about this soup from my sister because it's her husbands favorite. I always love trying other peoples favorites and something new. The Italian sausage has just the right amount of heat to it so you feel like your eating Italian sausage but mild enough that even my two year old likes it. My version doesn't have kale because I actually want my kids to eat dinner and I knew they would revolt at cooked leafy greens. Cooked kale is actually the best way to eat it since cooking reduces all those pesky oxalates. Someday I'll have to try a kale version but for now I'm just glad they'll eat this soup.  I also use my favorite Aroy-D coconut milk to make this version dairy free. Give it a try and let me know what you think!

This photo is a little lacking since it was taken from the scant leftovers from the night before. I was happy to have something warm and delicious to eat for lunch on this cold winter day but it doesn't make for the prettiest picture. I've learned that a recipe doesn't have to be picture perfect to taste incredible but a little eye candy never hurts.

Zuppa Toscana
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Ingredients:

Italian Sausage:
1 pound ground pork
1 onion, chopped fine
4 cloves garlic, minced
1 teaspoon sea salt
1 teaspoon dried parsley
3/4 teaspoon black pepper
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon paprika

8 ounces smoked bacon, chopped
4 pounds yukon potatoes
4 cups homemade chicken broth
8 ounces coconut milk, (I like Aroy-D)
Salt to taste


Directions:

1. Place ingredients for Italian sausage in skillet and cook over medium-high heat until onions are soft and translucent and pork is cooked through.

2. Place cut up bacon in large soup pot and cook until brown and crispy. Remove bacon with a slotted spoon and place in bowl for later. Leave bacon drippings in pot for added flavor.

3. Peel undesirable spots from potatoes but leave the remaining peel. Cut into bite size pieces. Add to soup pot along with chicken broth and cook until potatoes fall apart very easily with a fork. Stir in coconut milk, Italian sausage, and bacon. Serve.

Printable Recipe


-Amy

Gourmet Ramen with Kelp Noodles

I wanted to share one more soup recipe before the weather warms up too much. I absolutely adore this ramen-like soup. The flavor is incredible and I always crave it for days after making it. It's not often that I make it though since I rarely have kelp noodles on hand. In case you didn't know kelp noodles are rich in minerals, especially iodine, so eating them occasionally is definitely beneficial!

Gourmet Ramon with Kelp Noodles
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Ingredients:

1 whole pastured or organic chicken
8 cups cold filtered water
1 tablespoon raw apple cider vinegar
2 tablespoons Real Salt

2 tablespoons butter, preferable grass fed

6-8 carrots, peeled and sliced

6-8 mushrooms, sliced

2-3 cloves garlic, minced

12 oz kelp noodles, rinsed (I like Sea Tangle)

1/2 teaspoon ginger powder

salt and pepper to taste

2 eggs

bunch green onions, sliced

Directions:

1. Place chicken in a large pot and add water and vinegar.  Bring to a boil.  Use a spoon to skim off any foam that forms on the top. Sprinkle on salt. Reduce heat and cover.  Let simmer for about 2 - 2 1/2 hours.

2. Remove chicken from pot.  Trim off meat and cut into bite size pieces. Cover and place chicken in fridge to use later.  Add bones and carcass back to pot.  Simmer another 30-60 minutes.

3. Strain broth through a metal sieve into a large bowl.  Set aside temporarily.  Melt butter in pot.  Add carrots and mushrooms.  Saute until mushrooms have released their liquid and are well cooked.

4. Measure 6 cups of strained broth and return to pot with vegetables. Allow the remaining broth to cool and store in fridge or freezer for later use in another recipe.

5. Add garlic, kelp noodles, and ginger. Simmer soup until carrots are tender. Add salt and pepper to taste. Whisk eggs in small bowl and stir into soup. Cook for two minutes. Garnish with green onion.

Printable recipe


-Amy

Mexican Chicken Soup (Plus Super Easy Guacamole) - Whole 30, Paleo

There's nothing I love more than a big bowl of hot soup on a cold winter day, especially when it's made with homemade broth. The flavor is so rich and the health benefits bountiful. It doesn't take a lot of extra effort to make your own broth either, so why not?

This Mexican Chicken Soup has become one of my favorite soups. It's hearty and filling. I highly recommend adding guacamole as a garnish. It without-a-doubt completes the soup. It's that extra touch that makes a really good soup turn into an absolutely amazing soup! So when writing out your shopping list be sure to pick up a bag of avocados and plan ahead so they have a few days to ripen before making your soup.

Mexican Chicken Soup

nourishing-bites.blogspot.com

Ingredients:

1 whole pastured or organic chicken

8 cups cold filtered water 

1 tablespoon raw apple cider vinegar

2 tablespoons Real Salt

2 tablespoons butter, preferably grass-fed

6-8 carrots, peeled and chopped

2-3 celery stalks, chopped

1 medium onion, diced

1 red bell pepper, chopped

1 (14.5 oz) can petite diced tomatoes
2-3 garlic cloves, minced

1/4 cup tomato paste

1 teaspoon cumin

1/2 lime juiced

Real Salt to taste

Directions:

1. Place chicken in a large pot and add water and vinegar.  Bring to a boil.  Use a spoon to skim off any foam that forms on the top. Sprinkle on salt. Reduce heat and cover.  Let simmer for about 2 - 2 1/2 hours.

2. Remove chicken from pot.  Trim off meat and cut into bite size pieces. Cover and place chicken in fridge to use later.  Add bones and carcass back to pot.  Simmer another 30-60 minutes.

3. Strain broth through a metal sieve into a large bowl.  Set aside temporarily.  Melt butter in pot.  Add carrots, celery, onion, and red pepper.  Saute until onion is tender.

4. Measure 5 cups of strained broth and return to pot with vegetables. Allow the remaining broth to cool and store in fridge or freezer for later use in another recipe.

5. Simmer soup until carrots are tender.  Add cut chicken, tomatoes, garlic, tomato paste, cumin and lime juice. Add salt to taste. Serve garnished with guacamole.


Quick and Easy Guacamole
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Peel ripe avocado and slice into bowl. Mash with fork, add Real Salt, garlic powder, and onion powder to taste.


Printable Recipe


-Amy

Nourishing Chicken Noodle Soup

We had a big snow storm last week, but it finally looks like spring might be on its way.  Of course now that spring's almost here I'm finally getting around to posting the one recipe I wanted to post the most all winter.  I guess I kept putting it off because how in the world do you say all there is to say about the benefits of making your own chicken broth all in one post.

I think just about everyone knows that when you're feeling under the weather chicken soup is the perfect food.  It's kind of a funny tradition that's been passed down because most chicken soups or broth found at the store are exactly what you shouldn't be eating when you're sick.  These tend to be full of preservatives and MSG.  But real chicken broth (also known as "Jewish Penicillin") . . . let's find out what that's all about and why it's so good for you!

1. First, homemade broth is delicious and full of flavor.  You just can't compare it to anything bought at the store.  This is how the finest European restaurants make their soups.

2. Homemade broths are part of a fugal budget.  I can't believe I used to roast a whole chicken and throw out the carcass.  What a waste of money when all I had to do was boil up the bones to make a delicious, practically free, nutrient dense meal.

3. Homemade broths are a great source of calcium, potassium, magnesium, and other minerals.  When making your broth these minerals are drawn out of the bones making it mineral rich.  Adding a tablespoon or two of raw apple cider vinegar to your broth in the beginning helps to draw out the minerals too.

4. Homemade broths are rich in gelatin.  You might be surprised when you pull your leftover chicken soup out of the fridge that it jiggles like jello.  This is a good thing and means you made a great batch of broth!  Gelatin is an important part of our diet in that it aids digestion and had been used to successfully treat many intestinal disorders and is powerful in healing the gut (and most of us could use some healing there weather we know it or not).  Adding gelatin to your diet also gives you healthy hair and nails!

5. Homemade broths are nutrient dense and boost the immune system.  Chicken soup has natural ingredients that feed, repairs, and calms the nervous system.  It also reduces allergies, treats asthma and colds, and mitigates disease.

Doesn't homemade broth sound fantastic?  This is just a drop in the bucket too.  Feel free to do your own research to find out more.  I really like this article from the Weston Price foundation titled Broth is Beautiful.

Nourishing Chicken Soup with Homemade Broth
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1 whole free range chicken
Cold filtered water (starting with cold water draws out a richer flavor in the chicken)
1 tablespoon Real Salt
1-2 tablespoons raw apple cider vinegar (I like Braggs)
2 tablespoons butter, preferably grass-fed
1 large onion, diced
1 bunch of celery, diced
7-8 carrots, peeled and chopped into coins
2-3 cloves garlic, minced (optional)
8 oz. noodle of choice, cooked according to package directions. (I really like to use these Tinkyada Brown Rice Noodles when making soups.  They have a great texture and hold up well in liquid)


1. Place chicken to a large pot and add water until chicken is mostly covered.  Add salt and a splash or two of vinegar.  Bring to a boil.  Use a spoon to skim off any foam that forms on the top. Reduce heat and cover.  Let simmer for about two hours.

2. Remove chicken from pot.  Trim off meat and cut into bite size pieces. Place chicken in fridge until later.  Add bones and carcass back to pot.  Simmer another hour or two.

3. Strain broth through a metal sieve into a large bowl.  Set aside temporarily.  Melt butter in pot.  Add onion, celery, and carrots.  Saute until onion is tender.  Return strained broth to pot with vegetables and simmer until carrots are tender.  Add cooked noodles, chicken, and garlic if adding.  Salt to taste.  Serve with warm buttered bread.

Printable recipe


-Amy

Cheeseburger Soup

I'm almost convinced that winter is never going to end.  I don't think I've ever lived through a winter with so much snow! It's practically March and spring is nowhere in sight.  Sigh.  My daughter's birthday is in early May and she is really hoping that the trees will be in bloom by then but I think it will be a miracle.  

Until spring arrives we'll be staying bundled up and continue eating plenty of hearty dinners like this Cheeseburger Soup.  There's not a lot I have to say about this soup except that it is delicious!   This is one of my favorite soups.  Enjoy!

Cheeseburger Soup

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1 pound grass-fed ground beef

1 medium onion, chopped

1 cup carrots, shredded

4 stalks celery, diced

4 tablespoons organic or grass-fed butter, divided

3 cups organic chicken broth

5 medium potatoes, peeled and cut into bite size pieces

1 teaspoon dried basil

1/4 cup organic corn starch, arrowroot, tapioca, or just regular ol' flour

8 ounces extra sharp cheddar cheese, shredded or cut into small cubes

1 1/2 cups milk of choice

3/4 teaspoon Real salt

1/4 teaspoon pepper

1/4 cup sour cream

1. Brown ground beef in a large pot.  Set aside.  In the same pan melt one tablespoon of the butter and saute onion, carrots, and celery until tender.  Add the cooked ground beef, broth, potatoes, and basil.  Bring to a boil.  Reduce heat, cover with lid, and simmer for 10-12 minutes or until potatoes are tender.

2. Meanwhile, in a small skillet, melt the remaining 3 tablespoons of butter.  Add flour and cook and stir for about three minutes until bubbly.  Add mixture to soup.  Cook and stir for about 2 minutes.  Reduce heat to low.

3.  Stir in cheese, milk, salt and pepper.  Cook and stir until cheese melts.  Turn off heat and stir in sour cream.  

Printable recipe

-Amy

Quinoa Chili

There's nothing better during the cold gloomy winter than something warm and hearty for dinner.  This quinoa chili hits the spot perfectly.  It is my very favorite chili!  Since making it for the first time I haven't made another chili since--expect for the very occasional white chili.  I never eat this meal without a huge garnish of sour cream on the side--this is a must, and creates the perfect flavor.

 (source)

Quinoa Chili

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(adapted from this recipe)

2 teaspoons organic coconut oil or grass fed butter

1 medium onion, chopped

2 teaspoons Real Salt

2 cloves garlic, minced

1 teaspoon cumin

1 teaspoon dried oregano

1/4 teaspoon cinnamon

2/3 cup quinoa, rinsed and drained*

1 cup organic frozen corn

1 can tomato sauce (about 2 cups)

1 cup water

2 cans kidney or black beans, rinsed and drained

1. Heat oil in a large pot over medium heat.  Add onions and saute until tender.  Add salt, garlic, cumin, oregano, and cinnamon.

2. Add rinsed quinoa to pot.  Stir in corn, tomato sauce, and water.  Simmer together 20 minutes stirring occasionally.  

3. Add rinsed beans to pot.  Stir and simmer another 15 minutes.  Serve with grated cheese, sour cream, or avocado.

Printable recipe

Did you know?

*Quinoa (KEEN-wah) is considered a super grain because it contains 8 amino acids making it a complete protein.

-Amy

Broccoli and Beef

Red meat gets a lot of bad publicity, and rightfully so.  Traditionally cattle have been raised on pasture, but today most industrial cattle are fattened on grain.  This new grain diet has had disastrous consequences.  When cows eat grain instead of grass they become ill.  To prevent illness in these sick cows living in filthy concentrated animal feeding operations they are fed antibiotics which causes us, who eat the meat, resistant to antibiotics.  The acid gut of grain-fed cattle also increases the risk of illness from E. coli in people.  After the beef is slaughtered it is treated with ammonia to kill the pathogens. The cows are also treated with growth hormones to fatten them faster, but make no mistake, when we eat that meat we are eating the growth hormones too.  The hormones found in our meat has been linked to the sharp increase in breast, testicular, and prostate cancer in humans.  And the worst of it?  Bovine spongiform encephalopathy (or mad cow disease).  Cows are herbivores yet in factory farms they are fed poultry, pork, chicken litter (feathers and manure) and the most disturbing--part of other cattle unfit for humans.  These cows have been turned into carnivores and cannibals.  Yikes!  In the United States only one percent of the the cattle is tested for BSE.  Kind of makes you think about becoming a vegetarian, doesn't it?

But wait.  Let's look at the difference of cows raised on pasture.

When cattle feed on pasture the fresh air and ample room prevent them from getting sick and therefore they have no need to be pumped full of antibiotics like their grain-fed counterparts.  Grass-fed beef is naturally lean like a skinless chicken breast.  Industrial beef on the other hand is 30 percent fat by weight, meaning they're obese.  Grass-fed beef is nutritionally superior due to their natural diet making it high in omega-3 fats, vitamin E, and anti-oxidants like beta-carotene, lutein, zeaxanthin, and alpha-lipoic acid.  It's lean, tender, and tasty--never bland or gamey.

Think you can't afford locally raised grass-fed beef?  What about making the switch but eating less meat to make up the cost difference?  Not only will you be eating something healthier, but eating less meat will contribute to your health as well.  Think about if the health costs of cheap unhealthy meat are worth it to you and your family.

Now, how about a delicious recipe that calls for some of that grass-fed beef we just learned about!  I love this broccoli and beef recipe because the broccoli comes out crunchy, not soggy, and the thick sauce coats each piece just right without overwhelming the rice.  Enjoy!

Broccoli and Beef
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Beef Marinade

1/2 teaspoon baking soda
1 teaspoon coconut sugar or honey
1 tablespoon organic corn starch
1 tablespoon organic soy sauce
1 tablespoon water
1.5 pounds grass-fed rib-eye or flank steak, sliced into thin strips

1. Whisk baking soda, sugar, corn starch, soy sauce and water together in medium bowl.  Add steak and stir to coat.  Cover bowl and refrigerate.  Let sit at least one hour and then precede below.

1/2 cup organic soy sauce (I recommend Nama Shoyu)
2 tablespoons brown or coconut sugar
4 garlic cloves, minced
2 tablespoons flour of choice (I like tapioca flour or arrowroot powder)
3 tablespoons organic coconut oil
4 heads broccoli, crowns only

1. In a small bowl combine soy sauce, sugar, garlic, and flour stirring until smooth.  Set aside.
2. In a large wok or saute pan, heat 2 tablespoons oil over medium-high heat until shimmering.  Add broccoli and saute about 3 minutes stirring consistently.  Transfer broccoli to a bowl or plate.
3. Add the remaining tablespoon of oil to the pan.  Add the marinated meat and half of the sauce mixture and cook for 7-8 minutes, stirring often, until the meat is cooked through and no longer pink.  Stir in the broccoli and remaining sauce.  Cook 3-4 minutes more.  Serve over rice.

Printable recipe


-Amy

Lettuce Wraps

The first time I made these lettuce wraps was actually the first time I ever ate lettuce wraps--and they were good.  Really good.  There's a lot of flavor in these little wraps and I love the crunch the water chestnuts add.  Don't be tempted to leave them out.  They really make the meal.  This recipe is another one of my favorite light meals for a hot summer day.  The ingredient list may seem long, but it really is a simple meal that comes together quickly.

Lettuce Wraps

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1 pound ground chicken breast

1/2 onion, minced

salt and pepper

2 garlic cloves, minced

1 knob ginger, peeled and minced

2 1/2 tablespoons organic soy sauce

1 1/2 tablespoons rice vinegar

1 tablespoon sesame oil

1 tablespoon nut butter

1/2 tablespoon honey

1/2 tablespoon water

dash of pepper

3 green onions, chopped

8 ounce can water chestnuts, drained and chopped

10-12 large lettuce leaves, rinsed and patted dry

1. In a large skillet add chicken, onion, salt and pepper.  Cook on high heat until chicken is done, stirring often to break up meat.  Add garlic and ginger.

2. In a small sauce pan add soy sauce, rice vinegar, sesame oil, peanut butter, honey, water, and pepper.  Heat and stir until smooth.  Add to skillet with chicken and stir to combine.

3.  Add green onions and water chestnuts to skillet and cook until onions are soft.  

4.  Spoon mixture into lettuce leaves, roll up and devour!

Printable recipe

-Amy

Simple Main Dish Dinner Salads

Growing up we never went out to eat.  The only exception was when we were on vacation.  This was my one chance to finally  get a hamburger and fries but I passed it up almost every time.  What did I pick?  A salad.  What a strange child I was.  I love salads though!--or maybe it's really the salad dressing that I like.  Either way they're a summer dinner staple at our house.  I can't get enough of them--but come winter I won't touch the stuff.  Happens every year. Strange, I know.

Did you know that the three vegetables most consumed in the U.S. are potatoes (in the form of chips and fries), tomatoes (in the form of ketchup and pasta sauce) and ice burg lettuce (which has practically no nutritional value).  Isn't that sad?  We've really got to learn to love our veggies.  

Dinner salads are a quick, easy, and light summer meal.  If you have a habit of buying ice burg lettuce make a goal to try a new kind of lettuce.  My favorite is romaine hearts.  Toss it together with some veggies (and fruits) and you have a delicious meal.  And lets not forget salad dressings.  Not only are dressings delicious, but a little bit of good fat with your veggies helps your body absorb the nutrients better.

Don't forget I have three kids too.  They're not very picky eaters but no way are they going to eat a salad for dinner!  So what do they get?  All the pieces.  And they love it!  These are some of their favorite dinners.

Simple Main Dish Dinner Salads
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There are two basic salads I make, the veggie loaded, and the fruity kind.

Veggie Loaded Salad Ideas:
Lettuce, cooked and cubed chicken, tomato, cucumber, olives, carrot, broccoli, red pepper, avocado, red onion or green onion, cubed cheese.
Drizzle with a ranch or vinaigrette style dressing.

Fruity Salad Ideas:
Lettuce, cook and cubed chicken, apple, berries (strawberries, blueberries, black berries), pear, dried cranberries, avocado, cucumber, carrots, green onion or red onion, walnuts, cubed or feta cheese.
Drizzles with a poppy seed or berry vinaigrette dressing.

Printable recipe


-Amy

Quinoa Salad

The weather's finally warming up here and with a change in weather comes a change in my menu plans.  I like to cook seasonally.  I can't imagine having chili for dinner in the summer on a nice salad in the winter. Luckily I live where we get to truly experience all four of the seasons.  Cooking seasonally keeps you from getting tired of the same meals over and over again because once you start to get tired of what's for dinner the season seems to change and there's a whole new menu to choose from.

This quinoa salad makes for a perfect summer meal.  It serves well with fresh fruit or homemade rolls.  

Quinoa Salad

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Ingredients:

1 1/2 cups quinoa*

Chopped veggies (see below for ideas)

Cook/cubed chicken (optional)

1/2 cup Italian style dressing (I like to use Bragg Healthy Vinaigrette.)

Directions:

1. Cook quinoa according to package directions.  Allow to cool in fridge for several hours.

2. Add chopped veggies to cooled quinoa.  Some veggie ideas include broccoli, olives, red bell pepper, carrots, radishes, grape tomatoes, cucumber, avocado, celery.  You can also add some cooked and cubed chicken too but it will never be missed if you don't.

3. Add dressing to quinoa and veggies and stir until well combined.  Cover and chill in fridge until ready to serve.

Printable recipe

Did you know?

*Quinoa (KEEN-wah) is considered a super grain because it contains 8 amino acids making it a complete protein.

-Amy

Beef Stroganoff

Once upon a time my pantry shelves were lined with Campbell's creamed soups--but then I learned about that sneaky stuff called monosodium glutamate (MSG).  The research was clear on the dangers of this additive and if the label read it then I decided I wouldn't buy it.  It was a hard change to make because a lot of really yummy foods contain MSG, but I was sticking to it.

But with all those Campbell's creamed soups gone from my pantry what was I going to make for dinner?  Most of the recipes I used regularly called for creamed soups.  After making Mel's delicious green bean casserole for Christmas dinner one year I realized that whipping up my own creamed soups from scratch could be really easy.  First thing I set out to recreate one of my husbands favorite dinners, beef stroganoff.  It took me a few tries to get it right, but I'd say the end result tastes just like the original, except a lot healthier.

Beef Stroganoff

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1/2 pound grass fed ground beef

6 ounces bella mushrooms, sliced thin

1 1/2 - 1 3/4 cups organic chicken broth (be careful, many store bought broths contain MSG too)

1/2 cup sour cream

1/4 cup flour of choice (I like to use tapioca flour or arrowroot powder)

2 tablespoons butter (preferably grass fed)

3 tablespoons dried minced onion

1 teaspoon real salt

1/4 - 1/2 teaspoon garlic powder

1/8 teaspoon pepper

1. Cook ground beef in a large skillet.  Transfer to a bowl and keep warm.

2. In the same skillet melt butter over medium heat and add mushrooms.  Cook until mushrooms release their liquid, about 5 minutes.  Increase the heat to medium-high and cook until all the liquid has evaporated.

3. Add the salt, pepper, dried onion, and garlic.  Stir in the flour and cook for about one minute -- this helps get rid of the starchy flour taste.  Slowly mix in the chicken broth using a whisk and bring to a boil.  Reduce heat to medium and let simmer, stirring occasionally, until the sauce has thickened.

4. Stir in cooked ground beef.  Add sour cream to sauce and mix in with whisk.  Serve over rice.

Printable recipe

-Amy

Mom's Spaghetti Sauce

Growing up my favorite dinner was my mom's spaghetti.  When it was my birthday and I got to pick whatever I wanted for dinner, I picked spaghetti.  Then I went off to college.  And I ate a lot of spaghetti.  But not my mom's recipe.  I didn't have time to make that.  So I used the stuff in the jar, and it didn't take too long before I lost my love for spaghetti.  Several years later, after I was married, I decided to make my mom's recipe for dinner one night and I remembered why I loved spaghetti so much.

I always double this recipe since it will feed my family for three meals.  I put the leftovers into a mason jars and store them in the freezer until I'm ready to use it.

I find it surprising how hard it is to find a jar of spaghetti sauce at the store that isn't full of unhealthy oils and sugar.  There is much sugar in those little jars.  This recipe is so simple to make that you'll be compelled to leave those sugar filled jars behind.  This is a great meal to serve when company comes over.  I get so many requests for this recipe.





Mom's Spaghetti Sauce
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1/2 pound grass fed ground beef
3 (8 ounce) cans tomato sauce
1 (6 ounce) can tomato paste
1 tablespoon minced dry onion
1 tablespoon honey
1 1/2 teaspoons real salt
1 teaspoon oregano
1 teaspoon basil
1 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon pepper.

In a large pot cook ground beef.  Stir in tomato sauce and whisk in tomato paste.  Add spices.  Bring to a boil, lower heat, cover.  Simmer for one hour (yes, it really makes a difference), stirring occasionally.  Ladle over hot, thin spaghetti noodles.

Printable recipe


Serves well with roasted cauliflower.

-Amy

Vegetable Stir Fry

I always say that I don't like to cook, but that doesn't mean I can't cook.  I took some cooking classes in college where I learned a few tricks and I'm good at following a recipe, but I by no means have a natural talent for cooking.  I'm not one of those people that can throw a bunch of random things in a pot and, voila, have a gourmet meal.  I'm excited to say though that I came up with this recipe all on my own.  I'm still not sure how it all came together for dinner one night but it is delicious and a regular meal at our house.  It's one of those meals that you go back to for seconds even though you're so full because it just. tastes. so. good.  I think the ginger is the key to the sauce.  It adds such a great flavor and the crunchy water chestnuts can't be beat.

We try and eat meat only a few nights a week at our house, which makes this one of our favorite vegetarian meals.  If you're thinking you might want to sneak some meat into this one I would recommend trying it without.  There are so many other yummy things in this stir fry that you'll never miss the meat.

Vegetable Stir Fry

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Sauce:

2 tablespoons organic corn or tapioca starch

2 tablespoons coconut or brown sugar

1/2 cup soy sauce* (I like using Bragg Liquid Aminos)

1/4 cup honey

1 tablespoon sesame or coconut oil

1 tablespoon rice vinegar

1 teaspoon ginger

2-3 cloves garlic, minced

Vegetables:

1 medium onion, chopped

6-8 carrots, peeled and cut into coins

12 ounce bella mushrooms, sliced

1 red bell pepper, cut into pieces

16 ounce bag of frozen broccoli

5 ounce can sliced water chestnuts, drained

For the sauce:

1. In a small pot whisk together corn starch and sugar.

2. Add remaining ingredients and whisk over medium heat until sauce thickens.

3. Remove from heat and pour over prepared stir fry vegetables.

For the vegetables:

1. Add 1 tablespoon coconut oil to a large pot and heat on stove until melted.  Add onion, carrots, and mushrooms.  Cook until onions become translucent and carrots are slightly soft.

2. Add bell pepper and broccoli.  Cook until broccoli is soft and thoroughly warm and all liquid had been cooked off, about 10 minutes.

3. Add water chestnuts and cook for 2 minutes more. Stir is stir fry sauce and serve over rice. 

Printable recipe

Did you know?

*The ancient Chinese considered soybeans inedible and toxic.  It wasn't until they discovered how to ferment and process them properly into miso, tempeh, and natto that soybeans became a part of the Asian diet.  When prepared correctly soybeans are a power food but unfortunately in America unhealthful soy is found it most processed foods and is disastrous to our health.  When buying soy sauce quality is important.  Be sure to buy one that has been fermented or naturally brewed.  I recommend Nama Shoyu.  To learn more about soy read Kaayla T. Daniel's book The Whole Soy Story.

-Amy