Unrefined Living

maintaining a healthy balance of the mind, body, and plate


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Curried Chickpeas

This week I made something I’ve been craving for a long time.  Curried chickpeas!  And it was divine!   While I am steering clear of meat again, my go to always seems to be chickpeas.  Chickpeas are an excellent source of fiber, iron, protein, energy, and are also known to help lower cholesterol and stabalize blood sugar. They are also really tasty and filling which helps with eating healthy and fighting cravings.

I also love, LOVE spicy, and anything curry.  Well, maybe not anything, but you get the idea… This is the photo_2-16first time I actually made curry, where it tasted like actual curry!  And it was pretty darn simple.  I made a side of quinoa and kale to go with this, and it made for really great leftovers too.  I will definitely be making this one again!

What you will need:

  • 1 cup dried garbanzo beans soaked and cooked according to instructions (or two 15 oz cans)
  • 1 inch ginger peeled and sliced (or a tsp of ground ginger)
  • 2 large garlic cloves, crushed or minced
  • 2 tbsp of (organic) canola oil, or 2 tsp ghee (can also substitute coconut oil)
  • 1/2 tsp turmeric
  • 2 tsp cumin
  • 2 tsp ground coriander
  • 1/4 cayenne pepper
  • 1 tsp coconut sugar (brown sugar works, if that’s all you have)
  • 1 tbsp tomato paste (or thick sauce works also)
  • 1/2 tsp sea salt
  • 1 cup coconut cream (I used trader joe brand, but regular coconut milk in a can or carton will also work)
  • 1/4 cup chopped mint or cilantro, chopped (I used mint)

In a large skillet, heat oil, garlic, ginger, turmeric, coriander, cayenne, and cumin over medium heat for a few minutes.  Add coconut milk, coconut sugar, tomato paste and salt.  Mix and let simmer, then add in chickpeas and stir it up.  Continue to stir until it thickens.  Enjoy on it’s own or add it to quinoa or any other healthy starch of your choice.  Garnish with mint and eat up!

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Quinoa, Kale, & Sweet Potatoes

Whether you are new to quinoa or just looking for something different and [maybe*] meat-free, this is a tasty choice.  It’s actually my favorite way to eat quinoa, especially during the cooler weather.  Although I made it this week in 95 degree summer heat, still just as yummy!

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So why eat quinoa?  It’s an excellent source of protein, especially if you are a non-meat-eater.  Quinoa is also high in fiber and magnesium.  It contains iron, essential amino acids, and anti-inflammatory phytonutrients.  Additionally, quinoa takes on any flavor you desire.  I’ve used it to replace pasta, rice, oatmeal, even used it to bake with. I also tricked my niece and nephew by adding it to their  mac ‘n cheese, shhh!  It’s so light and satisfying.  Quinoa’s unique texture and nutritional benefits make it a great choice for any meal.  See quinoa for breakfast.

What you will need:

  • 1 cup quinoa (any color)
  • 1 large sweet potato/yam/sweet purple potato -cut into 2 inch pieces
  • 1 bunch of kale (any type) ribs removed
  • 1 cup walnuts (chopped or halved)
  • extra virgin olive oil
  • red wine vinegar
  • sea salt
  • cayenne pepper
  • * Optional for meat eaters: 1 strip of crispy bacon

Sweet Potato:

Toss sweet potato pieces with a tablespoon of olive oil and pinch of sea salt.  Roast in oven at 400 degrees for 10 minutes on each side.  (I use a cast iron skillet and heat it on the stove for a few minutes before roasting in oven).

Walnuts:

Toast in 400 degree oven for 5 minutes.  Watch carefully because they burn easily.  Check after 5 minutes and if need be toast for another 2 minutes.  Again, be careful, they really do burn in seconds!!  Transfer to a bowl, drizzle and toss with olive oil, sea salt, and cayenne.

Kale:

Slice into strips and sauté over medium heat with olive oil until wilted.

For dressing mix 1 tbsp of red wine vinegar with 2-3 tbsp olive oil and shake/mix well.  Combine everything in a large bowl and toss with dressing.  For extra crunch add the crumbled bacon on top.  Enjoy 🙂

 

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Overnight Oats

No sleeping bag required.  Just oats, milk, and yogurt.   And of whatever else your little hungry heart so desires.  The options seem endless.

Overnight oats have been one of my favorite go-to breakfast concoctions for quite some time.  I make various versions for my self and husband, and he is obsessed with it.  He actually gets offended if I don’t make it for him.  Crazy huh?  Anyway, they are super easy to make, and you can prep a day or two in advanced so you have yourself a couple of on-the-go “healthier” breakfast options.  Just think, you can skip the long line at {enter the name of your favorite breakfast place}, and have this much simpler and satisfying breakfast of champions.  You can also add any flavors you like.  Just know that the more you add, the more calories you will be consuming and possibly the less healthy it will become.  So be mindful of your choices.  You don’t need much, as the yogurt is pretty filling.

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What you will need:

  • 1/3 c nut milk (your choice)
  • 1/3 c yogurt (I choose greek 10% milkfat, organic if at all possible)
  • 1/3 c organic/gf slow cooking rolled oats (instant oats don’t work as well)

A few of my favorite options (but not necessary):photo_4-2

  • 1/2 ripe mashed banana (for me this is necessary)
  • 1 tbsp chia seeds (also necessary for mine)
  • 1 tsp ground flax
  • 1/2 scoop protein powder (this might require a few more tbsps of milk)
  • 1 tbsp of honey (or coconut sugar if vegan)
  • 1 tbsp chocolate chips (the darker the better)
  • handful of fresh berries
  • 1 tbsp of chopped nuts
  • sprinkle of cinnamon
  • 1 tbsp nut butter (all natural is always best)
  • 1tbsp unsweetened coconut flakes
  • 1 tbsp raw cacao powder

Add the first three ingredients to a clean mason jar (or something similar).  Then add in chia seeds and mashed banana, if you desire.  Then stir with a fork.  You can use a spoon but a fork is better!  Continue adding anything else you choose, and stir well.  Make any adjustments needed, such as adding more milk if it’s dry, more yogurt if it’s watery, etc.  Then put the jar in your fridge overnight, and see how the oats are beautifully “cooked” by the morning.  You can store this for up to 2 days in the fridge.  Enjoy being creative and happy eating!


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Quinoa & Chocolate Chip Breakfast Bake

I have been eating oatmeal every day for breakfast for more years than I can say.  On occasion I change it up and have eggs, or fatty pancakes if I am on vacation.  But oatmeal is my go-to dish and I pretty much wake up craving it every day.  Today I was in need of something more.  So I busted out the leftover quinoa and made something marvelous!

I’ve run across many different recipes in the past that use quinoa for breakfast.  But I’ve always acknowledged them and kept moving, telling myself one day I will try one.  And I did.  And it was great.  I didn’t follow an actual recipe because most were for larger portions than what I was in the mood for.  So I crossed my fingers as I threw some ingredients in a bowl and 30 minutes later, I was a happy camper.  Yes, 30 minutes.  So it may not be the best option if you are feeling ravenous…

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What you will need:

  • cooked quinoa (I have to be honest I didn’t measure here.  I’d estimate it was about 3/4 cup)
  • 1 organic egg
  • 1 ripe mashed banana
  • a splash of nut milk (I literally splashed it in)
  • 1/4 c of dark chocolate chips (less if you are not a chocolate addict)
  • 1/4 c of walnuts (or omit)
  • cinnamon for topping
  • (optional) fresh berries for topping

Set oven or toaster oven to 375 and bake in oven safe bowl for 20-30 minutes.  I left mine longer because I didn’t want it soggy in the center.  Sprinkle with cinnamon or any other favorite toppings such as berries, and enjoy.