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Sweet Fennel Salad PDF  ICON_SEP Print ICON_SEP
Healthy Eating
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Sweet Fennel Salad:

Chop equal parts celery, fennel (bulb, stems and leaves) and arugula, then toss with a good quality balsamic vinaigrette (2 parts olive oil, 2 parts balsamic vinegar, 1 part lemon juice, and 1/2 part grade B maple syrup).

For a no-sugar but still surprisingly sweet flavor, just use 1 Tbsp raw apple cider vinegar and 5 drops Nu Naturals brand Vanilla Stevia.

Submitted by Courtney Coleman/ www.cookwell.org

 
Black Eyed Pea Stew PDF  ICON_SEP Print ICON_SEP
Healthy Eating
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Black Eyed Pea Stew with Seasonal Greens, Shitake Mushroom & Arame Sea Vegetable
(a one pot meal to store & reheat for your busy week):

Soak 4 cups dry black eyed peas for 24hrs under 6 inches filtered water in a large (4 - 6 qt.) pot.

The next day, rinse off the old soak water and replace with fresh filtered water (enough so the beans are covered by at least 3 inches of water).

Bring to a boil, skimming excess foam off the top for the first few minutes.

Reduce to a low simmer with the lid on at an angle (so steam can escape) for 1 hour.

Remove lid and stir in 3 Tbsp ground cumin, ½ tsp cayenne, and 2 Tbsp each ground coriander and ginger.

Stir and simmer another 5 minutes.

Add 4 cups chopped carrots, 2 cups chopped shitake mushrooms, and a large handful dried arame sea vegetable.

Simmer 3 more minutes, then add 4-5 cups (as much as will fit in the pot) chopped seasonal greens such as kale, collards, savoy cabbage, bok choy or mustard greens - the darker green, the better.

Turn off heat and stir in 1 Tbsp each dried dill, marjoram and sage or tarragon.

Add 5 Tbsp ghee, butter or olive oil, and 3 - 5 Tbsp each shoyu or tamari soy sauce, balsamic vinegar, and lemon juice (taste as you go, adding more of any of these if desired).

Stir in some leftover brown rice or any pre-cooked grain at the end if there’s room in the pot.

 

A nice salad on the side makes this a perfect meal. Enjoy! 

 

Submitted by Courtney Coleman/ www.cookwell.org

 
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