broccoli

Veggie Pad Thai

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I love Pad Thai so much! It’s an incredibly flavorful and comforting dish, perfect for a lazy night at home. By making your own Pad Thai at home, you know exactly what ingredients are being added to your dish and can be assured it’s not loaded with hydrogenated oils and sugars (typical of take-out). Also, while under “shelter in place,” were not eating out much/at all, so this is the perfect way to satisfy some of our take-out cravings!

FYI - I used Forbidden Rice noodles, which is why they are black in color. Any rice noodle will work for this dish!

Ingredients:

(Serves 2)

Sauce:

  • ¼ cup coconut milk

  • 2 tbsp peanut butter

  • 2 tbsp fish sauce

  • 2 tbsp coconut aminos (or soy sauce)

  • 1 tbsp rice wine vinegar

  • 1 tbsp honey

Noodles:

  • 6 ounces of pad thai rice noodles

  • ½ onion diced

  • 3 cloves of garlic, minced

  • ½ cup frozen peas

  • 1 head of broccoli, cut into florets

  • 2 eggs, beaten

  • 2 tbsp coconut oil

  • Juice from 1 lime

Garnish (optional):

  • ¼ cup of chopped peanuts

  • Lime wedges

  • Bean sprouts


Instructions:

  • Bring a pot of water to a boil and cook rice noodles according to their directions. Rise with cool water and drain. Set aside.

  • In a bowl, whisk together the sauce ingredients and set off to the side.

  • In a large skillet, heat the coconut oil over medium heat. Add the onions (and a pinch of salt) and cook for about 5-8 minutes, or until softened. 

  • Add garlic and broccoli and cook for another 5 minutes, or until soft. (Optional: add a splash of water to help cook and steam the broccoli)

  • Push vegetables to one side of the pan and add the beaten eggs. Scramble eggs until cooked, approximately 2 minutes.

  • Add the peas and sauce mixture, stirring constantly for about 2 minutes, or until it’s bubbling and thickens. Add the lime juice and give it all a good stir.

  • Turn off the heat. Add the cooked noodles into the pan and toss to combine. Serve.

  • Garnish however you’d like!


Optional: Choose whichever veggies you want to use in your pad thai!

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Brown Rice Bowl with Sweet Potatoes, Broccoli, and Peanut Sauce

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Peanut butter is an American classic. Who didn’t grow up with PB+J as a household staple?! While peanut butter and jelly is still a favorite of mine, I love using this creamy ingredient when baking or to add some richness to a dish, in the form of a flavorful sauce. Peanuts are given a hard time these days and there are many misconceptions around whether they are healthy or unhealthy for us. Peanuts (and peanut butter) are legumes (in the same family as beans, lentils), not nuts. They can be a healthy addition to our diets, but it’s important to consider quality when shopping for these ingredients. Most peanut butters out there contain added ingredients like hydrogenated oils and sugars, which can cause inflammation and weight gain. If shopping for peanut butter, look for organic peanut butter with only one ingredient: peanuts.

Here is a simple recipe that can be adapted however you like! If you have other fresh veggies on hand, like peppers, spinach, asparagus (whatever it may be), feel free to swap those in instead! You can also just make this sauce and use it as a dipping sauce for chicken, beef, or spring rolls. I personally love how both the brown rice and peanut butter have a nutty flavor profile, but feel free to swap our brown rice for a grain of your choosing (quinoa, Farro, buckwheat)!

Ingredients:

(serves 4)

  • 1 ½ cups of brown rice

  • 2 sweet potatoes, cut into ¾ inch cubes

  • 1 large head of broccoli, cut into florets

  • 4 zucchini, cut into ¾ inch cubes

  • 3 tbsp avocado oil

  • Salt and pepper to taste

Peanut sauce Ingredients:

  • ½ cup creamy or crunchy natural peanut butter

  • 2 tbsp coconut aminos (or soy sauce)

  • 2 tsp honey

  • 2 tbsp fresh squeezed lime juice

  • 2 cloves of garlic, pressed

  • 3 tbsp warm water


Directions:

  • Prepare brown rice according to package instructions.

  • Preheat oven to 400 degrees F. Toss sweet potatoes with half of the avocado oil, salt and pepper. Roast on a baking sheet for about 45 minutes, flipping about halfway.

  • With 20 minutes left of roasting for the sweet potatoes, toss broccoli and zucchini with the remaining avocado oil, salt and pepper. Roast for 20 minutes.

  • While veggies roast, prepare the peanut sauce. Add more water and lime juice if necessary to reach a smooth consistency.

  • Once veggies are cooked, create brown rice bowls topped with vegetables and peanut butter sauce! 

Health Benefits of Peanut Butter:

  • Peanuts/peanut butter are a high-protein food, making them a great option for a post-workout snack (to build and repair muscles) or for a midday snack that fills you up between meals

  • Half the fat in peanut butter is comprised of oleic acid, which is a health monounsaturated fat (also found in olive oil). It also contains linoleic acid, an essential omega-6 fatty acid. It’s important to keep in mind the importance of balancing our omega-6 intake with omega-3 foods.

  • Peanut butter is high in antioxidants, which can help our bodies fight oxidative stress.

  • The high amounts of unsaturated fats, vitamin E, and B vitamins found in peanut butter are beneficial to improving brain health!


Sources and additional reading:

Broccoli Leek Pasta

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This pasta dish is seriously SO good! I went back for seconds and thirds and ate to the point where my stomach felt like it might explode. I love cooking with leeks because they have a sweeter, more delicate, and I think more sophisticated flavor than onions. In this recipe, I’ve also included anchovies, which brings out a delicious umami flavor (plus they are loaded with omega 3 fatty acids). Finally, the brown rice pasta adds a nuttiness to the overall dish and went perfectly (in my opinion) with the sauce. This pasta is a one dish dinner, perfect for a busy weeknight! Hope you enjoy it as much as I do!


Ingredients:

(serves 2, generously)

  • 1 large head of broccoli, cut into florets

  • 8 ounces of pasta of your choice (I use brown rice pasta)

  • ¾ cup vegetable broth

  • 2 tbsp olive oil

  • 4 leeks, white and light green parts only, washed, trimmed, and thinly sliced

  • 4 cloves of garlic, minced

  • 2 mashed anchovies (omit if vegetarian)

  • Juice from ½ a lemon

  • Salt and pepper to taste

  • Pinch of red chili flakes

  • For serving: grated parmesan cheese

Directions:

  • Steam the broccoli florets until easy pierced with a fork (about 5 minutes) and then set aside.

  • Cook your pasta according to the package instructions. Be sure to save about ½ cup of pasta water once pasta is cooked.

  • In a large pan, over medium heat, sautee the leeks in the olive oil until softened (about 5-6 minutes). Add in garlic and red chili flakes and cook (stirring frequently) until fragrant (about 2-3 minutes).

  • Add in anchovies and give it all a good stir, and then add the broccoli, broth, salt, and pepper. Bring to a simmer and stir every so often for about 10 minutes or until liquid is reduced, working to mash the broccoli with your wooden spoon

  • If needed, add pasta water to the broccoli leek sauce one tablespoon at a time until your sauce reaches a consistency of your liking 

  • Turn off the heat, taste sauce and adjust seasonings if needed. Squeeze juice from half a lemon, stir to combine, and then add your cooked pasta to the sautee pan to combine. Serve with some grated parmesan.

  • Optional: Feel free to blend your sauce if you prefer a smoother consistency.

Health Benefits of Leeks:

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  • Leeks are an excellent source of vitamin A, which supports healthy development of red and white blood cells and also vision health.

  • They are high in prebiotics, which feeds beneficial bacteria in our gut and improves nutrient absorption.

  • Leeks provide our bodies with vitamin K, which regulates blood flow and is essential for bone health.

  • They also supply us with folate, which supports a healthy pregnancy.

Sources and additional reading:

Sesame Ginger Roasted Broccoli

This recipe spotlights broccoli, which is a nutritional powerhouse. While I typically just roast broccoli with some avocado oil, salt, and pepper (which is amazing by the way), this method is still incredibly simple, yet the flavors are bold and complex! You should whip this up if you’re ever pining for Chinese food - it will satisfy your cravings without leaving you feeling gross afterwards.

Pictured here without the sesame seeds (didn’t have them on hand!)

Pictured here without the sesame seeds (didn’t have them on hand!)

Ingredients:

  • 2 large heads of broccoli (or 3 small ones), cut into bite size florets

  • 2 Tablespoons avocado oil

  • 1 Tablespoon toasted sesame oil

  • 1 Tablespoons liquid aminos (or soy sauce)

  • 1 2 inch piece of ginger, grated

  • 1 Tablespoon sesame seeds (for garnish)


Directions:

  • Preheat oven to 425 degrees

  • Whisk together avocado oil, sesame oil, liquid aminos, and ginger in a large mixing bowl.

  • Add florets and mix all together

  • Place on a baking sheet and roast for 20 minutes (or until slightly charred)

  • Garnish with sesame seeds and serve

Health Benefits of Broccoli:

  • Broccoli has a high fiber content, which helps keep you full and aids in digestion. The fiber, along with some potent phytochemicals, helps rid your body of toxins (helps to remove free radicals).

  • It is one of the best sources of chromium (one serving is 53% of your daily value), which helps the body manage blood sugar levels

  • It contains 42% of your daily value of folate per serving, which helps with the development of the brain and nervous system

  • Broccoli is packed with vitamin K (helps with blood clotting, bone metabolism, and regulating blood calcium levels) and vitamin C (supports immune function)

  • Broccoli sprouts are thought to be one of the top cancer-fighting foods!

Sources and additional information: