Legit Delicious

Hello everyone!

Sorry for my absence lately however I have been taking a little blogging and challenges break as I enjoy the holidays. Tis the season after all! 🙂

I wanted to pop in for a moment and share with you a legit delicious dinner of mine that I have been enjoying lately.

It’s super easy, nutritious, nourishing, satisfying and amazing for batch cooking which would last for several meals throughout the week.

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What you need

  • Assortment of root/starchy veggies – I like using sweet potato, regular potato and carrots
  • Mix of non starchy veggies: I like to use a mix of bell peppers, red onion and broccoli
  • Mixed beans or black beans
  • Lemon and lime to squeeze over the beans and to finish off your plate
  • Whatever grain you prefer (brown rice, cous cous, quinoa etc)
  • Leafy greens like spinach or kale
  • Optional: creamy dairy free dressing (here I have made a homemade garlicy tahini dressing)
  • Hot sauce

Throw it all together on a plate or for a kick ass burrito bowl type meal. My Husband even loved it and was satisfied without the typical protein of chicken or beef. He even made some homemade guacamole to go with it the second time we had it this month 🙂

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I enjoy having these kind of meals to break up some of the heavier holiday meals that December is kinda known for.

Let me know if you try it out! 🙂

Medical Medium Recipe Challenge – October 21 – Fat Free Mac and Cheese

When I was growing up one of my favourite meals my mom would give to us would have to be KD – Yep – Kraft mac and cheese. I know my nieces today love that stuff so I suppose not much has changed in regards to kids and their taste buds!

When I came across Medical Mediums fat free Mac and Cheese recipe I was skeptical but thought I would give it a try for dinner for BOTH Brent and myself. Serving it to Brent is like the ultimate challenge. He loves his meat and dairy!

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Ingredients: Carrots, potato, vegetable broth, herbs/spices, gluten free brown rice elbow pasta – I also added cooked mushroom and garlic which is not apart of his original recipe but added tons of flavour!

Carrots: Carrots refuel the liver with glucose, vitamins and minerals.

Potato: According to the medical medium ” The entire potato, inside and out, is valuable and beneficial for your health: potato plants draw some of the highest concentration of macro and trace minerals from the earth. Potatoes are also high in potassium and rich in vitamin B6, as well as a fantastic source of amino acids, especially lysine in its bioactive form. Lysine is a powerful weapon against cancers, liver disease, inflammation, and the viruses such as Epstein-Barr and shingles that are behind rheumatoid arthritis, joint pain, autoimmune disease, and more. Potatoes will be your allies if you’re looking to fight any chronic illness—to fend off liver disease, strengthen your kidneys, soothe your nerves and digestive tract, and reverse Crohn’s, colitis, IBS, or peptic ulcers.

In addition to being antiviral, they’re antifungal and antibacterial, with nutritional cofactors and coenzymes plus bioactive compounds to keep you healthy and assist you with stress. Further, potatoes are brain food that helps keep you grounded and centered. As a kid, did you ever do that science project where you stick some toothpicks in a potato, balance it in a cup of water, and watch it sprout on the windowsill? How many other foods can transform and thrive like that, coming to life before your eyes? That’s the power of a potato—a power that’s not to be underestimated—and we witness it firsthand as children. How does it happen that when we’re adults, we’re taught that it’s a weak, empty, ridiculous food, as though we’re supposed to forget the miracle we witnessed way back when? What we should really be saying about potatoes is, “Where would we be without you?” They are that vital to our existence.

Maybe you’ve steered clear of the potato misinformation all these years. If that’s the case, your body thanks you for it—and now you have even more reason to appreciate potatoes. On the other hand, if you’ve been led to believe that potatoes are nothing but starch that will add to your waistline, it’s time to see this root vegetable in a whole new light. If you’re bold enough to overcome the conditioning of popular food culture to appreciate the potato in its unadulterated form, you will give yourself one of the greatest gifts on this earth.”

10 out of 10 for taste and creaminess! This dish was so good that my husband had two servings. I will definitely be making again. You could also add a tbsp or two of nutritional yeast to this dish if you are not following the Medical Medium protocols and just looking for a yummy and hearty low fat dinner dish.

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Medical Medium Recipe Challenge – October 15- Roasted Cauliflower Wedges

Happy Tuesday.

Here we are with the Medical Medium October Recipe Challenge – half way there! Day 15
Tonight I used a recipe from the Medical Medium Recipe (blog)


Roasted Cauliflower Wedges

Ingredients:
1 large head cauliflower
2 teaspoons olive oil
3/4 teaspoon ground turmeric
1 teaspoon ground cumin
2 cloves garlic, minced
sea salt and pepper to taste
optional garnishes: basil, parsley, cilantro, thyme, and/or scallions

Directions:
Preheat oven to 400°F. Line 2 baking trays with parchment paper. Slice a whole cauliflower from top to bottom into three very thick slices and place in the baking trays. (we obviously just chopped it all up lol)

Whisk together the oil and spices and brush or spoon over the cauliflower. Bake in the oven until tender, about 15-20 minutes. Time will vary base don your oven so check it often. Garnish with scallions and herbs and enjoy!

This was simple and a good healthy vegetable side with our dinner tonight. Brent would have appreciated more oil but I reminded him that Medical Medium is an advocate for low fat, low/minimum oil in and on foods.

I would give this a 7 out of 10!

According to the Medical Medium “Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health. Cauliflower is incredibly high in vitamin C, K, and B-complex and minerals such as boron, calcium, molybdenum, and tryptophan. It is also a good source of high quality protein that is easily assimilated into the body. Cauliflower contains powerful anti-cancer compounds such as indole-3-carbinol and sulforaphane which are particularly beneficial for helping to prevent breast, cervical, ovarian, colon, stomach, and prostate cancers. 

Cauliflower also contains a compound called Di-indolyl-methan (DIM) which has been shown to be effective in the treatment of the Human Papilloma Virus (HPV) and cervical dysplasia. Cauliflower also has excellent anti-inflammatory properties due to its omega-3 and vitamin K content and is an essential food for those trying to prevent chronic inflammation as in fibromyalgia, hepatitis, arthritis, cardiomyopathy, cystic fibrosis, IBS, and Alzheimer’s disease. 

Cauliflower has also been found to help protect the lining of the stomach which is vital for preventing bacterial overgrowth of H. Pylori in the stomach. It’s also known to be an effective detoxifier for the liver and spleen and can aid in cleansing toxins from the blood, lymph, tissues, and organs.”

Seems like a very beneficial vegetable to add to the diet asap!

Medical Medium Recipe Challenge – October 14 – Garlic Tahini Dressing

It can be incredibly difficult finding store bought “healthy” meaning plant based and minimal oil salad dressings or sauces these days. So I have turned to people like medical medium and other various health professionals to find quick, tasty, and very clean dips, sauces, spreads and dressings!

Drumroll for the next recipe I tried out…..

Garlic Tahini Dressing – this is definitely a 10 out of 10 for me! You can use it as a salad dressing or do what I did and add it to a savoury dish of chickpea risoni, cooked veggies and hot sauce. mmm. It made everything so creamy and garlicy! Just a handful of ingredients too will get you rockin and rollin in no time.

Ingredients: Tahini, dates, raw garlic, olive oil, water

Tahini: Tahini (sesame butter) is creamy, rich, and satisfying and can be used as a savory base to salad dressings, dips, sauces or hummus, or used as a sweet treat when mixed with honey and nuts.

Dates: Dates are an ideal food for improved energy and brain function. They are a good source of vitamin A & B-complex and they are rich in minerals such as iron, calcium, manganese, copper, and potassium. Dates are known to help build bone and muscle strength and have been used for thousands of years by athletes to improve physical endurance, agility, and stamina.

Dates contain anti-inflammatory and anti-infective properties which make it an excellent food for those who suffer with chronic infections and auto-immune disorders. They also help to control heart rate and blood pressure which offers protection against strokes and coronary heart diseases. Dates contain an easily digestible fiber that has been found to help prevent colon, prostate, lung, endometrial, breast, and pancreatic cancers. They are also known to help lower LDL (bad) cholesterol, relieve constipation, improve anemia, and prevent macular degeneration.

Garlic: Has been used medicinally since ancient times. Garlic is antiviral, antibacterial, anti fungal, anti parasitic and rich in the phytochemical allicin, a sulfur compound that prevents disease.

Garlic tahini dressing in action
Creamy goodness!

This was such a satisfying sauce with tons of flavour and I will be adding it into my weekly rotation!

Have you ever tried anything with a tahini base?