Category Archives: Uncategorized

Freekeh

Prepare it

Rinse before and after cooking. Use cracked as opposed to wholegrain freekeh for a shorter cooking time.

Store it

Store freekeh in an airtight container in a cool, dry place.

Cook it

For cracked freekeh, use one part freekeh to three parts liquid.  Rinse it before adding to boiling salted water or stock. Return to the boil, cover and simmer for 15 – 20 minutes or until tender. Wholegrain freekeh needs more water and a longer cooking time, 35 – 45 minutes or until tender.

From: 

https://www.bbcgoodfood.com/glossary/freekeh

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Easy and Quick Beef Stew with Potatoes, Carrots and Parsnips

From Canadian Living

https://canadianfamily.ca/recipe/easy-and-quick-beef-stew-potatoes-carrots-and-pars/

Servings

5 servings + 1 cup baby food

Prep Time

20 minutes

ON THE TABLE

45 minutes

Ingredients
  • 1½ lb top sirloin, trimmed and cut into ½-inch cubes
  • ¼ cup flour
  • 2 tbsp olive oil, divided
  • 2 cups carrots, peeled and cut into ½-inch dice (about 4 medium carrots)
  • 1 cup parsnips, peeled and cut into ½-inch dice (3 small parsnips)
  • 1 lb waxy potatoes, peeled and cut into ½-inch dice
  • 1 onion, peeled and diced
  • 1 tbsp minced garlic
  • 2 tbsp fresh thyme leaves
  • 3 cups beef stock, divided
  • 1 tbsp Worcestershire sauce
  • 1 tbsp cornstarch
  • 1 cup defrosted peas (optional)

Directions
  1. Add a pinch of salt and pepper to flour. Toss beef cubes with seasoned flour in a sealable bag. Shake off the excess flour.

  2. Heat 1 tablespoon oil in a large heavy-bottomed pot and brown half the beef over medium-high heat for 5 minutes, turning to brown evenly. Transfer browned beef onto a plate and continue with remaining beef.

  3. Heat remaining oil in the pot and add the carrots, parsnips, potatoes, onions, garlic and thyme. Sauté for 10 minutes over medium heat until lightly coloured.

  4. Add browned beef, 2½ cups of stock and Worcestershire sauce to the pot; scrape up any brown bits on the bottom of pot with a wooden spoon. Whisk cornstarch into remaining stock and stir into stew. Simmer over medium heat for an additional 20 minutes or until vegetables are fork-tender. Before serving, stir in the thawed peas, if desired, and set aside 1 cup of stew for baby. Season the remaining to taste. Serve hot.

  5. For Baby: Purée Beef Stew until desired consistency, adding liquid if needed.

Nutrients Per Serving

437 calories, 12 g fat, 72 mg calcium, 581 mg sodium, 37 g carbohydrates, 6 g fibre, 30 g protein. Excellent source of vitamin A, niacin, thiamin, folate, vitamin C, vitamin B12, magnesium, iron and zinc.

Cheesy Crockpot Cowboy Casserole

Ingredients
  • ¼ cup diced onion
  • ½ tsp pepper
  • 1 tsp salt
  • 1 lbs small red potatoes, sliced thin (about 4-5 small red potatoes),
  • 1 can of cream of celery soup
  • 1 lb ground beef browned and drained
  • 1 can of diced tomatoes with liquid
  • 1 cup canned corn, drained
  • 1 can dark red kidney beans, drained (or adzuki beans)
  • 1 cup of shredded cheddar cheese
Instructions
  1. Place all of the ingredients except the cheese in a 4- 6 quart crockpot and stir well.
  2. Cover and cook on high for 4 hours or on low for 7-8 hours. Uncover crock-pot and sprinkle shredded cheese over top and recover and let cook an additional 30 minutes

from: https://www.familyfreshmeals.com/easyrecipe-print/4055-0/

Lemony quinoa salad

LEMONY LENTIL QUINOA SALAD
Ingredients:

3/4 cup uncooked quinoa
1/3 cup olive oil
1/3 cup lemon juice (and lemon zest from 1 lemon)
1-14 ounce can lentils, rinsed and drained
2 cups cherry tomatoes, halved
2 mini cucumbers, cut lengthwise and sliced
1 bell pepper, chopped
1 bunch green onion, chopped
1/2 cup parsley
(try artichokes and black olives too)
 
Directions:

Prepare quinoa according to package directions. Allow to cool. MAKE AHEAD: Prepare quinoa the day before.
 
Whisk together olive oil and lemon juice. 
 
Mix cooked quinoa with lentils, vegetables, and parsley. Toss with olive oil and lemon juice; garnish with additional parsley if desired, and serve.
 
This salad makes for a great lunch, and will keep in the fridge for two days.

To make Quinoa:
You Need

Ingredients
1 cup uncooked quinoa (any variety — white or golden, red, or black)
Olive oil, optional
2 cups water or broth
1/2 teaspoon salt

Tools
Fine-mesh strainer
2-quart saucepan with lid
Spoon

Instructions

Rinse the quinoa: Measure 1 cup of quinoa and place into a fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. Rub and swish the quinoa with your hand while rinsing. Drain.
Toast quinoa in saucepan (optional): Heat a drizzle of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute to let the water evaporate and toast the quinoa.
Add liquid and bring to a boil: Stir in 2 cups of water or broth and the salt. Bring to a rolling boil.
Lower heat and cook, covered, for 15 minutes. Turn heat down to the lowest setting. Cover and cook for 15 minutes.
Let stand, covered, for 5 minutes: Remove the pot from heat and let stand for 5 more minutes, covered. Don’t peek!
Fluff and eat! Remove the lid — You should see tiny spirals (the germ) separating from and curling around the quinoa seeds. Fluff the quinoa gently with a fork, and serve. If any liquid remains in the bottom of the pan or if the quinoa is still a bit crunchy, return the pot to low heat and cook, covered, for another 5 minutes, until all the water has been absorbed.

From:
http://www.yummymummyclub.ca/blogs/nicole-macpherson-meatless-mummy-con-carne/20160809/lemony-lentil-quinoa-salad

http://www.thekitchn.com/how-to-cook-quinoa-cooking-lessons-from-the-kitchn-63344

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Honey-Garlic Slow Cooker Chicken Thighs

Serve with basmati rice or quinoa and steamed or roasted vegetables.

Ingredients
4 skinless, boneless chicken thighs (or skin on)
120 ml soy sauce (1/2 cup)
120 ml ketchup (1/2 cup)
Dash Worcestershire sauce
80 ml honey (I used1 heaping table spoon)
3 cloves garlic, minced
1 g dried basil (1tsp)
Directions
Lay chicken thighs into the bottom of a 4-quart slow cooker.
Whisk soy sauce, ketchup, honey, garlic, and basil together in a bowl; pour over the chicken.
Cook on Low for 6 hours.

Note: I cooked on high for 4 hrs and sauce burned. It was really good!

http://allrecipes.com/recipe/236609/honey-garlic-slow-cooker-chicken-thighs/

SWEET POTATO QUINOA CHILI

Serves 8 – 10

1 cup quinoa

2 cups water or stock

1 tbsp olive oil

1 medium chopped onion

2 large cloves garlic

3 celery stalks, chopped

2 large carrots, chopped

2 sweet potatoes, cubed

1 red pepper, chopped

2 tsp cumin

2 tsp chilli powder

1/2 tsp paprika

Salt & pepper to taste

Pinch cayenne pepper

1 15 oz. can black beans or chickpeas

4 cups veggie broth

2 cups tomato sauce

1 28 oz. Can diced tomatoes

2 tbsp lime juice

I am pretty fast and loose with the spices, I also sometimes add chipotle powder, a diced jalepeno, it just depends on how spicy you like it.

Combine the quinoa and water and bring to a boil, reduce to low heat and cover and simmer for 15 minutes, until all liquid is absorbed. Set aside.

For the chilli, in a large stockpot, heat olive oil and stir in onions, garlic, celery, carrots, sweet potatoes, & peppers. Cook until vegetables are tender, about 5 minutes. Add spices, blend, add cooked remaining ingredients and simmer uncovered for another 30 – 60 minutes. I usually transfer all ingredients to a crockpot and let it simmer for a few hours. Garnish as you like.

Apple french toast bake

Prep time
20 mins
Cook time
1 hour
Total time
1 hour 20 mins

Author: Minimalist Baker
Recipe type: Breakfast
Cuisine: Vegetarian
Serves: 8
Ingredients
6-8 cups day old whole grain bread, cubed*
7 large eggs
2 cups milk (I used lightly sweetened vanilla almond milk)
3/4 tsp cinnamon, divided
4 apples, cored, peeled and sliced into wedges*
2 Tbsp butter (I used Earth Balance)
1/2 cup brown sugar, divided
Instructions
Preheat oven to 375 degrees and grease a 9×13 baking pan.
Add bread cubes to the baking pan – enough to generously cover the bottom and up about 1.5 inches. You don’t want to see any bare spots on the pan, but you also don’t want there to be bread overflowing out of the dish.
In a mixing bowl whisk the eggs, milk, and 1/2 tsp cinnamon. Pour over the bread and use your hands or the back of a wooden spoon to push the bread down to soak up the liquid. If you end up having too much bread after pouring on the liquid, just pick a few out. Alternatively, if you have too much liquid, add more bread cubes. (see photo)
To a large skillet over medium-low heat, add the apples and 2 Tbsp butter. Sprinkle with 1/4 tsp cinnamon, stir and cover to steam for a bit. When they start to get tender – about 4-5 minutes – remove cover and sprinkle with 2-3 Tbsp brown sugar (this will depend on preference and whether you used sweet or tart apples). Continue cooking with cover off until tender and slightly caramelized. You don’t want them to get mushy so be careful not to keep the cover on for too long. Remove from heat to cool slightly.
Check the bread to make sure all pieces are getting well soaked. If any cubes are dry on top, flip them over with your hands to ensure all pieces are wet. Sprinkle top with remaining brown sugar – about 1/4 cup.
Next spoon 3/4 of the apples over the top of the bread and push them down into the cracks with your fingers. If a few slices are sitting on top, that’s OK (see photo).
Bake on a center rack for 45 minutes to 1 hour. You’ll know when it’s done because the bread and apples will be golden brown and the egg mixture will no longer be wet. Stick a fork down in the center to check – if it’s still jiggly or wet, bake for another 5-10 minutes.
Remove from oven and serve immediately. Top each slice with any remaining sautéed apples and maple syrup. Store leftovers in a covered container in the fridge for up to a couple days and reheat in the microwave; though this dish is best when fresh.
Notes
*Depending on the kind of bread you use the amount of bread will vary. The important thing is to add enough bread to generously cover the bottom of the pan, plus a little for height. For me, that was 7 or 8 cups.
*I used two tart and two sweet apples for a good mix of sweet and tart.
*Try gluten free bread to keep this recipe gluten free, though I didn’t try it myself and can’t guarantee the results.

From: http://minimalistbaker.com/apple-french-toast-bake/

Slow cooker adobo chicken

Ingredients
1 small sweet onion, sliced
8 cloves garlic, crushed
3/4 cup low sodium soy sauce

1/2 cup vinegar
1 (3 pound) whole chicken, cut into pieces
Directions
Place chicken in a slow cooker. In a small bowl mix the onion, garlic, soy sauce, and vinegar, and pour over the chicken. Cook on Low for 6 to 8 hours

Note: try low sodium soy sauce and equivalent amount vinegar

From: http://allrecipes.com/recipe/15650/slow-cooker-adobo-chicken/print/?recipeType=Recipe&servings=6

Crockpot stew

The Best Crockpot Beef Stew 

Ingredients

2 pounds beef stew meat, (cut into bite-sized pieces)
1 tsp Salt
1 tsp pepper
1 medium onion, finely chopped
2 celery ribs, sliced
2-3 cloves of garlic, minced
6oz can tomato paste
32oz beef broth
2 Tablespoons Worcestershire sauce
2 cups baby carrots carrots
4-5 small red potatoes,cut into bite-sized pieces (about 3 cups)
1 tablespoon dried parsley
1 teaspoon oregano
1 cups frozen peas
1 cup frozen corn
1/4 cup flour
1/4 cup water

Combine beef, celery, carrots, red onion, potatoes, salt,  pepper, garlic, parsley, oregano, Worcestershire sauce, beef broth, and tomato paste in the crock pot. I used a 6 qt crockpot for this stew.  Cook on LOW for 10 hours or on HIGH for 6-7 hours.

2.  About 30 minutes before serving, mix the flour and the water together in a small dish and pour into the crockpot. Mix until well combined. This will add a nice thickness to the stew. Next add in your frozen peas and corn. Continue cooking covered for 30 minutes.

From: http://www.familyfreshmeals.com/2013/10/best-crockpot-beef-stew.html
Tip: try this next time to thicken the stew, otherwise it’s like soup- Melt four tablespoons of butter in a saucepan over medium heat. Whisk in 1/4 cup of all-purpose flour. Keep whisking as it bubbles, smooths out, and thickens; you want to go for long enough to cook off a bit of the flour taste, but you also don’t want this to get too dark. Maybe a minute, but it’ll depend somewhat on just how hot your burner is. You’re making a roux, and the lighter the roux, the greater the thickening power. So if you see it browning, you’re definitely done. Gradually whisk in the hot liquid (approx 2 cups liquid) from the stew, and keep whisking until it’s smooth and bubbling. Remove from heat, and stir thoroughly into the contents of the slow cooker. Re-lid and allow to bubble along for another 10-20 minutes.

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Pasta bean medley salad

Body:
1 can of corn, chopped garlic small clove, chopped 1/3 medium onion, drained and rinsed 1 (12 ounce) can many bean medley, chubby type of cooked pasta.
Dressing:
1/4 cup olive oil 1/8 cup white vinegar or white wine vinegar 1/8 cup balsamic vinegar 1 teaspoon salt 1 teaspoon sugar, fresh parsley to taste (or frozen)

Mix all together.
Maybe try lemon zest, canned artichokes, fresh red pepper diced.

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