November27

Chicken and Asparagus

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Chicken and Asparagus

Chicken and aparagus stir fry. Serve with rice or quinoa. Servers a family of 6

  • 2 large chicken breast, sliced into 1/4 inch thin strips
  • 1 aspargus bunch, cut into 2 inch lenghts
  • 2 cups sliced celery
  • 1/2 cup thinly sliced red onion
  • 1 scallion sliced
  • 1 tsp chopped ginger
  • 1 Tbs chopped garlic
  • 1 Tbs oyster sauce
  • 1 Tbs sweet chilli sauce
  • 1 Tbs light soy sauce
  • 2 Tbs peanut oil
  • 1 Tbs sesame seeds
  • 1/4 cup sliced almonds

Directions

  1. Prepare sauce, combine oyster sauce, sweet chilli sauce, and light soy sauce in a small bowl, then set aside.
  2. Heat 1 Tbs peanut oil, stir fry scallion, garlic, and ginger for 30 seconds.
  3. Stir in thinly sliced chicken. cook until opaque, about 2 minutes each side, remove from wok (set aside).
  4. Heat 1 Tbs peanut oil, stir fry asparagus, celery, and red onion for 2-3 minutes,remove from wok (set aside).
  5. Return chicken to the wok, add sauce, cook for 2 minutes, add asparagus, celery, and red onion back into the wok.
  6. Add sesame seeds and almonds, toss for 1 minute, serve while hot.

September10

Gochuchang Paste

Gochuchang Paste

Seasoned red pepper paste. Sauce for bibimbap and fried eggs.

Ingredients

  • 4 Tbs gochuchang (found at most asian markets).
  • 1 Tbs honey
  • 1 Tbs sesame seeds
  • 2 tsp sesame oil

Directions

  1. Combine all ingredients.

February28

Vietnamese Pho (Soup)

Vietnamese Pho (Soup)

In an effort to find a low-carb, high-protein alternative to breakfast cereals and the ocasional scrambled egg, we looked into other cultures and what they might eat for breakfast. Is there a nutrient rich breakfast alternative? The answer we found is "soup." Western breakfasts, high in sugar and carbs, can leave one feeling hungry after only a few hours. This type of breakfast typically consists of either toast, bagel, doughnut, cereal and/or a cup of coffee while on the go.

Asian soup, however, specifically Vietnamese Pho, can be full of vitamins and minerals mostly because of the many vegetable accompaniments served with the soup. Pho, pronounced "fun" without the "n", as we learned from the waiter at a local Thai/Vietnamese restaurant we recently visited, is a delicious alternative. Served with chicken, turkey or fish, this soup will keep you energized all morning long. And, it's a great way to start your day, right after yoga.

Ingredients, The Base

  • 40 oz chicken broth
  • 2 full peices star anise
  • 4 cloves
  • 3 whole chives
  • 3 whole scallions
  • 1 inch ginger (about 1 rounded Tbs, minced)
  • 1/2 tsp sea salt
  • 1 Tbs honey
  • 1 whole mint leaf
  • 2 tsp fish sauce
  • 2 tsp fresh lime
  • 1/4 tsp corriander
  • 1/2 tsp sesame oil

Ingredients, The Accompaniments

  • cilantro
  • bok choy
  • napa cabage
  • spinach
  • bean sprouts
  • kale
  • peas
  • parsley, fresh (not necessarily asian high in vitamin A, C, and K)
  • kidney beans (not asian, rich in Magnesium, folate, thiamin, and iron)
  • quinoa (not asian, but packed with nutrients and can be a substitute for rice noodles)
  • rice noodles
  • chicken, turkey or fish

Directions, Broth

  1. Prepare broth. On medium heat infuse sesame oil with anise and cloves for 1 minute in a stock-pot.
  2. Add chicken broth.
  3. While broth is warming add fish sauce, lime, chives, scallions, ginger, salt, honey, mint, and corriander, bring to slow boil.
  4. Remove cloves and anise, if you can't find them leave them in.

Directions, Accompaniments

After your broth is prepared you have two options. Option one, store the broth and use as needed. I like to take a few cups of broth in a large 1 quart bowl, place some pre-cooked tilapia fillets at the bottom of the bowl, add the rice noodles and/or pre-cooked quinoa, and then vegetables. Microwave 6-7 minutes, let soup sit for 2-3 minutes or until rice noodles are tender. I like to put my sprouts and cilantro on after the micro-wave. By adding the veggies and meat the day you're going to eat the soup preserves the greatest amount of nutrients since heating and storing them in water tends to break vitamins down. I usually divide the soup over a four day period and prepare the broth on Sunday and eat Mon-Thursday, and adding the veggies and meat the day I'm going to eat the soup. Option two, throw it all together eat the whole thing after 6-7 minutes at a slow boil, wait 2-3 minutes.

The type and amount of veggies are completely optional, but do not put in any starchy food like potatoes they may weigh you down too much. Throw another fresh mint leaf on top, the aroma is nice. I like to go heavy on the sprouts, peas and kale. Also, try to grow the vegetables yourself while in season, vegetables sitting on the grocery shelf tend to lose nutrients, fresh is always better.

February14

Chicken and Spinach in Peanut Sauce

Chicken and Spinach in Peanut Sauce

Ingredients

Rice Noodles

Sauce

  • 1/4 cup light soy sauce
  • 1/2 cup chicken bouillon
  • 3 Tbs creamy peanut butter (substitute 1/3 cup peanuts)
  • 2 Tbs hoisin sauce
  • 2 tsp honey

Chicken and Spinach

  • 1 Tsp peanut oil (Canola oil can be used).
  • 1 pound chicken breast. Sliced into 1/4 inch strips.
  • 1 medium onion diced.
  • 8 oz packaged washed spinach
  • 1/2 cup un-salted peanuts

Directions

  1. Prepare peanut sauce by combining sauce ingredients in a blender, blend until smooth, and then set aside.
  2. Prepare rice noodles separately, by bringing water to a boil add noodles cook for 5 minutes. Don’t over cook the noodles.
  3. Coat the bottom of wok with canola oil on medium Add diced onion and cook for 2-3 minutes. Remove from wok, and set aside. Remove wok from heat.
  4. Return wok to high heat. Add chicken and cook for 2-3 minutes or until chicken is cooked through-out. Drain any excess moisture if any.
  5. Return wok to medium heat. Add diced onion, peanuts, and peanut sauce, then toss to coat.
  6. Add spinach and toss until spinach is barely wilted, spinach will continue to soften and cook after you have removed from the heat, don't over cook the spinach.
  7. Serve over rice noodles.