SOBA NOODLES SWEET PEA 

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus, and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline.

SERVES 4 COOKING TIME 30mins

Ingredients

Soba

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6 ounces soba noodles or spaghetti noodles of choice

2 cups frozen organic edamame

10 ounces (about 3 cups) sugar snap peas or snow peas

6 medium-sized carrots, peeled

½ cup chopped fresh cilantro (about 2 handfuls)

¼ cup sesame seeds

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Ginger-sesame sauce

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¼ cup reduced-sodium tamari or soy sauce

2 tablespoons quality peanut oil or extra-virgin olive oil

1 small lime, juiced

1 tablespoon toasted sesame oil

1 tablespoon honey or agave nectar

1 tablespoon white miso*

2 teaspoons freshly grated ginger

1 teaspoon chili garlic sauce or sriracha

Method

1. To prepare the vegetables: Use a chef’s knife to slice the peas in half lengthwise (or just roughly chop them). Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.

2. To make the sauce: Whisk together the ingredients in a small bowl until emulsified. Set aside.

3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden and starting to make popping noises.

4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente, according to package directions (probably about 5 minutes), then drain and briefly rinse under cool water. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.

5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds. Serve.

VEGETABLE FRIED RICE

White rice is about 90 percent carbohydrate, 8 percent protein and 2 percent fat, according to the book “Contemporary Nutrition: Functional Approach.” White rice is a good source of magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamine and niacin.

SERVES 2-3 COOKING TIME 35mins

Ingredients

1 ½ teaspoons + 2 tablespoons avocado oil or safflower oil, divided

2 eggs, scrambled

1 small white onion, finely chopped (about 1 cup)

2 medium carrots, finely chopped (about ½ cup)

2 cups additional veggies, cut into very small pieces for quick cooking (see photos for size reference; options include snow peas, asparagus, broccoli, cabbage, bell pepper, and/or fresh or frozen peas—no need to thaw first)

¼ teaspoon salt, more to taste

1 tablespoon grated or finely minced fresh ginger

2 large cloves garlic, pressed or minced

Pinch of red pepper flakes

2 cups cooked brown rice 

1 cup greens (optional), such as spinach, baby kale or tatsoi

3 green onions, chopped

1 tablespoon reduced-sodium tamari or soy sauce**

1 teaspoon toasted sesame oil

Method

1. This recipe comes together quickly. Before you get started, make sure that all of your ingredients are prepped and within an arm’s reach from the stove. Also, have an empty bowl nearby for holding the cooked eggs and veggies. I’m suggesting that you start over medium-high heat, but if at any point you catch a whiff of oil or food burning, reduce the heat to medium.

2. Warm a large cast iron or stainless steel skillet over medium-high heat until a few drops of water evaporate within a couple of seconds. Immediately add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Add the scrambled eggs and swirl the pan so they cover the bottom. Cook until they are just lightly set, flipping or stirring along the way. Transfer the eggs to a bowl and wipe out the pan with a heat-proof spatula.

3. Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender about 3 to 5 minutes.

4. Add the remaining veggies and salt. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes. In the meantime, use the edge of your spatula or a spoon to break up the scrambled eggs into smaller pieces.

5. Use a big spatula or spoon to transfer the contents of the pan to the bowl with the cooked eggs. Return the pan to heat and the remaining 1 tablespoon oil. Add the ginger, garlic, and red pepper flakes, and cook until fragrant while stirring constantly about 30 seconds. Add the rice and mix it all together. Cook, stirring occasionally until the rice is hot and starting to turn golden on the edges, about 3 to 5 minutes.

6. Add the greens (if using) and green onions, and stir to combine. Add the cooked veggies and eggs and stir to combine. Remove the pan from the heat and stir in the tamari and sesame oil. Taste, and add a little more tamari if you’d like more soy flavor (don’t overdo it or it will drown out the other flavors) or salt if the dish needs an extra boost of overall flavor.

7. Divide into bowls and serve immediately. I usually serve mine with chili-garlic sauce or sriracha on the side. Leftovers store well in the refrigerator, covered, for 3 to 4 days (if you used purple cabbage, it might stain your scrambled eggs a funny blue color, but it’s fine to eat).

VEGAN VEGTABLE CURRY

“Spices, curry powder”: This food is quite low in sodium, is an excellent source of dietary fiber, vitamin E, vitamin K, iron and manganese, and is a good source of vitamin B6, total folates, calcium, phosphorus, potassium, and copper. The trans fat content of this food has not been determined.

SERVES 2-3 COOKING TIME 25mins

Ingredients

½ cup basmati rice

1 cup water

2 pinches salt

2 medium onions

2 tbsp olive oil

3 cloves garlic

½ lime

1-2 tbsp of your favorite curry paste. (a Tikka Masala curry paste would work great as well)

1 can coconut milk (1 can = 1.5 cups )

1 can chickpeas, drained and rinsed (1 can = ca. 400g with liquid)

1-2 tbsp soy sauce (try one tbsp first, add another if required)

2-3 medium tomatoes/ handful cherry tomatoes, chopped. The sweeter the better 

1 cup basil leaves

1 tsp maple syrup (sugar is fine too)

Method

1. Add the rice, water and a pinch of salt and bring to a boil. Keep an eye on the rice – when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins.

2. While this is happening chop the onions, garlic, basil, and juice the lime.

3. Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear about 5 minutes. Add the garlic for a further 1 minute.

4. Add 1 tbsp curry paste and the milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test – if you’d like your curry a little stronger then add another tbsp.

5. Throw in the chickpeas (and chopped green veg if you’re using it) and soy sauce, and cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately.

6. Add the chopped tomatoes, chopped basil, lime juice and gently simmer the curry for another 2 minutes. Taste test again, and if desired add a second tbsp soy sauce and the syrup or brown sugar. Give it another stir.

7. The rice should be done by now too – fork it through to make it fluffy.

8. Serve the curry and rice together with papadoms and naan bread as optional sides.

PAN-ROASTER MACKEREL WITH VEGETABLES

Just 3 ounces of cooked mackerel contains 1.1 grams of omega-3 fatty acids. Like tuna, mackerel is also an important source of protein and B vitamins, particularly vitamin B12. A 3-ounce serving provides nearly 700 percent of the recommended daily amount of vitamin B12.

SERVES 4 COOKING TIME 50mins

Ingredients

2 sm orange bell peppers, cut into 1″ pieces
1 large sweet onion, cut into 1″ pieces
8 cloves garlic, smashed
1½ Tbsp olive oil
2 slender zucchini, trimmed, quartered, and cut into ¾” pieces
1 pt cherry tomatoes
1⅓ lb mackerel fillets (skin-on or skinless)
1 tsp herbes de Provence (optional)
¼ c fresh basil leaves, thinly sliced (optional)

Method

1. HEAT oven to 375°F. Put peppers, onion, and garlic on the large sheet pan lined with parchment and drizzle with 1 Tbsp of the oil. Sprinkle with ½ tsp kosher salt. Toss to combine. Spread in a single layer to edges of the pan.
2. ROAST until browned, about 30 minutes. Stir in zucchini and tomatoes and sprinkle evenly with ¼ tsp kosher salt. Roast, stirring occasionally, until zucchini softens, about 20 minutes. Remove from oven. Turn broiler on.
3. PLACE fish on veggies and drizzle with remaining ½ Tbsp oil. Sprinkle with herbes de Provence (if using) and ¼ tsp kosher salt. Broil on top rack until fish cooks through, about 6 minutes. Top with basil (if using).

FALAFEL SESAME HEALTHY BOWL 

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1, selenium and dietary fiber.

SERVES 2 COOKING TIME 10mins

Ingredients

Falafel

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2 1/2 cups sprouted chickpeas

1 cup sun-dried tomatoes soaked for 20 minutes

3/4 white onion chopped

1/2 cup white sesame seeds

1/4 cup parsley chopped

1/4 cup flax meal

2 cloves garlic

3 teaspoons cumin

1 teaspoon coriander

2 tablespoons lemon juice

1 teaspoon salt

pepper to taste

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Bowl

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Kale chiffonade

Carrots shredded

Red Cabbage shredded

Sprouts of choice

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Sesame Dressing

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1/4 cup white sesame seeds

1/2 zucchini peeled

1 clove garlic

2 tablespoons coconut nectar

1 tablespoon lemon juice

dash of salt

pepper to taste

Method

Falafel

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1. Place sprouted chickpeas, sun-dried tomatoes, 1/2 white onion, lemon juice, garlic, cumin, coriander, salt and pepper in the food processor and process until combined. Add a little water if needed.

2. Transfer mixture to a bowl and add parsley, flax meal and the rest of the onion and mix well.

3. Take a golf ball size of the falafel mixture and form into small patties with your hands. Coat each patty in white sesame seeds and place on a dehydrator tray.

4. Dehydrate for 6 hours at 115 F.

Sesame Dressing

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1. Place all ingredients in a blender and blend until smooth.

Bowl

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1. Place veggies in a bowl with two falafel patties on top and drizzle with sesame dressing.

Notes

Falafel recipe makes 18 – 20 patties, they will keep in the fridge for 2 weeks.