Pf Changs Lettuce Wraps - V

PF Changs Lettuce Wraps

SERVINGS 4-6 

INGREDIENTS
1 lb chicken or tofu, extra firm or firm
3 tablespoons fresh ginger, minced
1 tablespoon garlic, minced
1⁄2 teaspoon dried chili pepper flakes
3 tablespoons sesame oil
2 heads iceberg lettuce, cleaned
1⁄2 cup fresh orange juice
1 tablespoon fresh lime juice
1 tablespoon fresh lemon juice
1⁄4 cup soy sauce
1 tablespoon hoisin sauce
1 ounce scallion, sliced thin
2 tablespoons soy sauce

DIRECTIONS

Dice the chicken into tiny pieces. Place the chicken in a mixing bowl and add 3 tablespoons sesame oil, ginger, garlic, chili flakes and 2 tablespoons soy sauce. Mix together in circular motion until well mixed.
Let marinate in refrigerator for 2-4 hours.

Mix together the remaining citrus juices, soy, and hoisin sauce with a whisk. Reserve until needed.

 

 

 

Clean the romaine lettuce, chopping off the stem, peeling each ‘spear’ and running under clean cold water. Reserve in refrigerator until ready to use. Chop scallions into rings and reserve chilled.

 

 

 

 

Coat a very hot sauté pan lightly with soybean or vegetable oil.


Lay the chicken/tofu around the sauté pan being careful not to lay too many on top of each other. Sear the chicken/tofu until crispy and golden brown, about 2 ½ minutes. Once it is brown, toss gently in pan and sear another 2 ½ minutes. The pan will appear to “burn”, but that is the carmelization and where all the flavor comes from.

 

 

 

 

 


Add ½ of the citrus soy mixture to the sauté pan and coat well. Let the sauce coat the chicken until it is glazed, and thickens on the chicken. Add more or less depending on how “wet” you want your mixture. Spoon chicken onto a plate.

Wrap the chicken mixture in romaine lettuce and top with scallion rings. Serve and enjoy!

Crab ragoons DF & Egg rolls! Yum!

I have a weakness for crab ragoons but they always upset my stomach. And egg rolls...who doesn't like egg rolls?! But my main concern is never knowing what is in these 2 tasty treats. Well now I can make my own!  

These foods are not meant to be a staple but rather a treat or a once in a while food. While the wrappers are not gluten free or entirely healthy it is surely nice to know what is in them is hand selected and of quality ingredients from either New Pionner Coop in Cedar Rapids, and some from a local farm (green onion from fall, which is now just growing on our window sill in the kitchen in a small mason jar with water). I always say, if you're going to have a treat or a food that is not so nice on the waistline at least make sure it is a clean quality ingredient without added chemicals, processing or additives. 

I didn't snap any photos of the process because I wasn't sure if I would tweak it or not.  

Crab ragoons, dairy free

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8 ounces Toffuti cream cheese

2 green onion, chopped up

1/2 tsp Worchestershire sauce  

1/2 tsp soy sauce

1/8 tsp fresh ground pepper

1 clove fresh minced/pressed garlic  

8 ounces crab, chopped up  

1-2 TBS almond milk

1 package egg roll wrappers, approx 15

safflower oil or sesame oil  

Mix it all up! I added the milk to soften up the mix. 

Get a small bowl of water & pastry brush (or your fingers) and place it next to cutting board. Lay out a wrapper and place about 2 TBS mix in the center. Wet one "V" area and fold the wrapper over, pressing out bubbles and seal tightly.

Heat about 1/2 inch oil in soup pot. I turned up the heat 3/4 the way. Do one or so at a time. My pot was small, I did one at a time.  

When the oil is hot it should only take seconds. Literally. I tried to do something else and come back and the first one was burnt! So only a few seconds.  

Done! Viola!! 

 

Sweet & Sour sauce  

1/4 cup rice vinegar

4 TBS brown sugar

1 TBS ketchup

1 tsp soy sauce  

2 tsp arrowroot (healthier version of cornstarch) mixed with 4 tsp water

Mix everything in a small sauce pot, except the water mix. Bring it all to a boil. Combine in the mix and stir to thicken.  **I'm playing with this recipe to add things to make it more authentic. 

 

Egg rolls

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2 cloves garlic, minced  

2 tsp fresh ginger, shredded on small side of cheese grater

2 cups mushrooms, sliced thinly  

2 medium carrots, shredded on large side of cheese grater 

3 medium green onions, diced 

1/2 head of cabbage, chopped, semi-fine, remove core

1/2 block of Japanese tofu, the shelf stable kind, chop into strips about pencil width

1/4 cup soy sauce

1/2 TBS arrowroot  

Sesame oil

(safflower oil from crab ragoons) 

1 package egg rolls wrappers

First prep vegetables & put in individual bowls.  

Heat large skillet with about 2 TBS oil. Add onion, garlic, & ginger for 1-2 minutes. Mushrooms until softened, approx 5 minutes. Add tofu & carrot, 1 minute. Add cabbage until it has reduced in size by half. 

Dissolve arrowroot in soy sauce, pour over skillet mix. The heat will thicken it up. Pour about 1 TBS more oil onto mix. Transfer to a bowl to cool.  

Place small bowl with water & pastry brush (or fingers) next to cutting board. Place wrapper onto board and brush water onto 3 sides, put about 1/3-1/4 cup mix onto the side that was not brushed. Begin rolling from this area, tucking the wrap in as you go. 

Have oil heating in soup pan as you roll. I cooked one at a time because I used a small pot, thus less oil. Egg rolls cooked up so fast, only about 15 seconds. I only cooked up 4 though. The rest I will freeze then wrap it up later. 

 

Enjoy!! Make sure to come back and view my healthy takes on recipes and fun foods! I'll also be highlighting foods for athletes soon! 

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Butternut Squash & Black Bean Enchiladas and the health benefits!

This is an incredibly tasty and easy recipe for a full flavor Mexican dish. By using a plant based protein we cut down on things like cholesterol, fat and excess weight, not to mention it's more sustainable and ethical. Here is the recipe and photos to guide you. Enjoy!

Make sure to read further in the blog about the benefits of these natural whole foods!

Butternut Squash and Black Bean Enchiladas

Servings: 8, size: 1 enchilada

Ingredients

1 cup red enchilada sauce, I made my own and have the recipe below

1 tsp olive oil

2-3 cups peeled butternut squash, cut into small chunks 1/2 inch diameter (to peel use a vegetable peeler and cut off ends then scoop out seeds with spoon)

1 small onion, diced

3 cloves garlic, minced

1 jalapeno, seeded and diced 

10 oz can of diced tomatoes with green chilies, I realized too late that we only had a can of stewed tomatoes so I used those! 

1 1/2 cups reduced sodium canned black beans, rinsed and drained (1 can approx)

1/2 cup fresh cilantro, diced

1 tsp cumin

1/2 tsp chili powder

1/4 cup water, this may be less or more

8 tortillas of your choice, we use whole grain or chia seed variety

*optional 2 TBS chopped scallions, for garnish

Directions: Preheat oven to 400 degrees, place 1/4 cup sauce onto bottom on large baking dish. 

Heat olive oil over medium-high heat in large skillet, add onions, garlic and jalapeno and cook 2-3 minutes until onions are translucent and garlic is fragrant. Add cubbed squash, tomatoes, beans, cilantro, cumin and chili powder and season with salt and pepper to taste. If there is already plenty of liquid then cover and cook over medium-low heat, stirring occasionally, until the squash is tender, about 30 to 35 minutes. If more liquid is needed to soften this all up then add more slowly. Remember, the lid being on will create moisture of it's own. It is easier to start out with less and add moisture then to have to turn up the heat to reduce the moisture thus over cooking. 

Lay out one tortilla at a time and fill it with a generous 1/3 cup of the mix in the skillet. Repeat with remaining tortillas and place them all into the baking dish, I used a 9x11 glass dish. Pour over remaining sauce and cover dish with foil and cook for about 10 minutes. 

Serve and enjoy! 

I also free-styled some salsa out of some cherry tomatoes, red onions, garlic, onion salt, garlic powder and cumin for topping. 

Enchilada sauce

3TBS olive oil

1 TBS flour, I used coconut

1/4 cup chili powder

2 cups vegetable stock

10 ounces tomato paste, however I used a small can which was 6 ounces (kind of thought it a waste to open up a second can when I wouldn't be using it all)

1 tsp dried oregano

1 tsp ground cumin

1/4 tsp garlic powder

1/4 tsp onion salt

In medium sauce pan heat oil, add flour, smooth and stir with wooden spoon. Cook for 1 minute. Add chili powder and cook for seconds. Add stock, paste and spices. Stir to combine. Bring to a boil, reduce heat to low and cook approx. 15 minutes until it is thick and smooth. Adjust seasonings to your liking. 

*Freeze some and save it for later!

Benefits of Black Beans

Black beans were first domesticated thousands of years ago in Peru, and quickly became a staple of the South American diet. They first came to Europe when explorers came home with them in the 1500s.

They are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. Black beans make a complete protein when paired with brown rice, which is often why they are so commonly included in a vegetarian diet.

Digestive Tract Benefits

The high quantity of both protein and fiber in black beans help to move food through the stomach to the large intestine at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

Blood Sugar Regulation

The steady movement of protein and fiber through the digestive system allows for a measured breakdown of food into its component parts. This even breakdown of food helps to curtail extremes regarding simple sugar uptake from the digestive tract. An excess of simple sugar uptake all at once can produce an unwanted blood sugar spike. A lack of simple sugar uptake may produce a rapid blood sugar drop. Either extreme can upset blood sugar balance. The quantity of fiber and protein in black beans helps avoid both extremes.

Cardiovascular Health

Black beans are abundant in soluble fiber, which is specifically the type of fiber that has been found very helpful in lowering blood cholesterol levels. Lowered risks of coronary heart disease and heart attack have both been associated with increased consumption of soluble fiber, particularly from legumes.

Black beans also contain a wide variety of both antioxidant and anti-inflammatory properties, which combat cardiovascular disease. Antioxidant and anti-inflammatory protection is particularly important for the cardiovascular system. When blood vessels are exposed to excessive oxidative stress or inflammation, risk for disease development is considerably higher. The prevention of oxidative stress and inflammation lowers risk of acquiring most cardiovascular diseases.

Black beans are also high in folate and magnesium, both nutrients highly associated with preservation of cardiovascular health, and the antioxidant minerals zinc and manganese.

Cancer Prevention

Considering that black beans contain at least 8 different flavonoids with enormous antioxidant potential, and their high content of phytochemicals, it's hardly surprising that studies have connected black bean consumption with reduced risk of certain cancers. Recent studies have suggested considerable effectiveness against colon adenoma, a non-cancerous tumor that can progress into colon cancer.

Nervous System Health

Folate, or vitamin B6, is particularly abundant in black beans. The nervous system relies on folate to produce the amino acids it needs to function. For pregnant women a deficiency in folate can cause the improper development of the fetus's brain and spinal cord. The high iron content of black beans is also particularly beneficial to pregnant women.

Rich in Molybdenum

Black beans are an extremely rich source of the trace mineral molybdenum. Molybdenum serves the useful purpose of breaking down and detoxifying sulfites found in foods like salads and wines. Many people are sensitive to sulfites, and may they cause rapid heartbeat, headache or disorientation when consumed. Studies also suggest that molybdenum deficiencies can result in impotence in older men.

*from healthdiaries.com

Benefits of Butternut Squash

Lowering and preventing high blood pressure

Getting enough potassium in your diet is just as important as lowering your sodium intake when it comes to maintaining a healthy blood pressure.2 According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4,700 mg recommendation.3

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.3

Preventing asthma

The risks for developing asthma are lower in people who consume a high amount of beta-carotene, the antioxidant that gives certain fruits and vegetables their bright orange pigments. Look for other orange plant foods like papaya, apricots, broccoli, cantaloupe, pumpkin and carrots to increase your beta-carotene intake.6

Lowering cancer risk

Beta-carotene has also been shown to have an inverse association with the development of colon cancer in the Japanese population.4

Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.5

Managing diabetes

Type 1 diabetics who consume high-fiber diets have lower overall blood sugar levels, while type 2 diabetics have improved blood sugar, lipids and insulin levels. One cup of butternut squash provides about 6.6 grams of fiber out of the recommended 21-25 g/day for women and 30-38 g/day for men.

Healthy looking skin and hair

Butternut squash is also great for your skin because it of its extremely high vitamin A content, which is needed for sebum production that keeps hair moisturized. Vitamin A plays an important role in the growth of all bodily tissues, including skin and hair.

As an added bonus, one serving of butternut squash provides over 50% of the required vitamin C intake for the day, which is needed for the building and maintenance of collagen that provides structure to skin and hair.

Promoting regularity

Maintaining a high fiber diet helps to prevent constipation and promote a healthy digestive tract.

Recent studies have shown that dietary fiber may even decrease inflammation and improve immune function, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. Increased fiber intakes have also been shown to lower blood pressure and cholesterol levels and enhance weight loss for obese individuals.

Boosting immune function

Plant foods like butternut squash that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients. Some studies have shown that high-fiber foods may also offer improved immune function.

*from medicalnewstoday.com

Thank you for reading today! Share this and make your own at home! Tag us at #honteslivingathome

Enjoy!

 

Crockpot Tikka Masala, YUM!

Slow Cooker Tikka Masala

The benefits of spices and convenience of a crockpot make this recipe a winter win!

Total Time:8 hrs 15 minutes

Prep Time: 15 minutes

Cook Time: 8 hours

Servings: 6 Ingredients

  • ●  5 boneless skinless chicken breast halves, cut into 1 inch pieces (about 3 lbs) (there are options via Iowa Valley Food Coop

  • ●  1/2 large yellow onion, finely diced

  • ●  4 garlic cloves, minced

  • ●  2 tablespoons freshly grated ginger

  • ●  1 jalapeño, stemmed, sliced in half and seeds removed

  • ●  1 (29 ounce) can tomato puree (I used my own canned stewed tomatoes and blended them)

  • ●  1 1/2 cups plain yogurt (I opted for a goats yogurt, make sure it's low sugar)

  • ●  2 tablespoons extra virgin olive oil

  • ●  2 tablespoons lemon juice

  • ●  2 tablespoons garam masala

  • ●  1 tablespoon cumin

  • ●  1/2 tablespoon paprika

  • ●  2 teaspoons salt (to taste)

  • ●  3/4 teaspoon cinnamon

  • ●  3/4 teaspoon fresh ground black pepper

  • ●  1 ­3 teaspoon cayenne pepper

  • ●  2 bay leaves

  • ●  1 cup heavy cream (I opted for half coconut half almond milk)

  • ●  1/2 tablespoon cornstarch (I used arrowroot)

  • ●  long grain white rice or basmati rice, cooked

  • ●  chopped cilantro, for serving 

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Something that I didn't do that I would highly suggest is steaming some vegetables for a side dish and pouring some of the sauce over them and eating it with this. There is also always the option to throw the vegetables into the crockpot but I didn't want to throw off the liquid in the crockpot if the vegetables gave out excess liquid. 

Directions

In a large mixing bowl combine chopped onions, minced garlic, grated ginger, sliced jalapeño, tomato puree, plain yogurt, olive oil, lemon juice, Garam Masala, cumin, paprika, salt, cinnamon, pepper and cayenne pepper. Stir until combine.

Pour half of sauce mixture into a large slow cooker then add in diced chicken followed then cover chicken with remaining sauce. Add in 2 bay leaves.

Cover slow cooker with lid and cook on low heat for 8 hours (or high for 4 hours).

In a mixing bowl, whisk together milk and arrowroot, pour mixture into slow cooker and gently stir. Allow mixture to cook 20 minutes while you prepare the rice.

Remove bay leaves and sliced jalapeño and serve warm over rice and sprinkle with chopped cilantro. 

Check out and share some of the other recipes from previous posts! Serve up some delicious meals this winter!

Quick Quiche Recipe! DF and Veg

I LOVE quiche for the simple fact that I can cook two, eat one that week then freeze the other. And that means NO cooking in the morning. Woohoo!!

This incredibly easy recipe can be altered to your preference of ingredients. Personally I just choose the vegetables that need used up first!

QUICK QUICHE

6 eggs, I get mine from Iowa Valley Food Coop

1 TBS Olive Oil

1/2 cup Onion or Veg of choice

1 Red Bell Pepper or Veg of choice

3/4 cup Unsweetened Almond Milk or Coconut Milk, dairy is best left on the shelf ;)

1/2 tsp Baking Powder

3 TBS Almond or Coconut Flour

1/2 tsp Himilayan Salt

1/2 tsp Paprika or preferred herbs or spices

1/2 tsp Dried Thyme or preferred herbs or spices

1/4 tsp Cayenne Pepper or preferred herbs or spices

1/8 tsp Black Pepper

In this recipe I selected celery, onion, red bell pepper with thyme, paprika and cayenne pepper. 

In this recipe I selected celery, onion, red bell pepper with thyme, paprika and cayenne pepper. 

This is a variety I made with beets, carrot and onion with curry and coriander. 

This is a variety I made with beets, carrot and onion with curry and coriander. 

1 - Preheat oven to 350 degrees.

2- Mix eggs with whisk. Add in spices and powders. 

3- Chop all veg then place in the bottom a greased glass or metal pie pan. I used real butter for this. Olive oil works great too. 

4- Pour eggs over and then bake for 30 to 45 minutes. This might actually take longer the more water dense vegetables you selected. 

5- Use a tooth pick to puncture to the center to check for moistness. 

ENJOY!!! 

Celery, red bell pepper and onion. 

Celery, red bell pepper and onion. 

Beets, carrot and onion. 

Beets, carrot and onion. 



Spiced Pineapple Coleslaw Tacos

His and Hers Healthy Spiced Pineapple Tacos

Mix your meal up to accommodate a romaine lettuce wrap or a healthy minimal ingredient wrap. 

Prep 10 minutes, bake fish 10 minutes, 6 tacos

2 cups coleslaw mix, preshredded 

1 cup fresh pineapple pieces

half a red bell pepper, chopped 

1 green onion, sliced

3 TBS plain goats yogurt or Greek yogurt, watch the sugar content

1/4 tsp salt

2 1/4 Sriracha Hot Chili Sauce, HyVee health section has a "clean" one

2 TBS chili powder, I do a bulk orders for Frontier, message me to put in an order

1 small lemon, will be cut into 8th to spritz onto meal

*Protein options- 2 pieces of fish or a pound of ground turkey or about 2 cups shredded turkey meat

1- Cook turkey or fish in the oven with chili powder sprinkled on top. Or pan cook the ground turkey with chili powder. Use olive oil for baking, and coconut oil for skillet. If using tortilla shells then warm them in the skillet. 

2- Make the slaw by chopping up the pineapple, add slaw, red pepper, onion, yogurt (I added a little extra), salt, Sriracha and then set it in the fridge. 

3- Select lettuce piece or tortilla and spread the slaw and then place the meat on top and wrap it up! VERY delicious and plenty of left overs in my house! 

*inspired by HyVee