Red Skinned Potatoes Red Onion and Kale Bake

Here is a delicious new creation of mine. You can eat it for breakfast with eggs or with any meal, or even as a light meal by itself.


Red Potato Red Onion Kale Bake

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :30 minutes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large red skinned potatoes -- chopped (not peeled)
1 medium red onion -- sliced in half moons
1 bunch kale -- chopped
1 tablespoon olive oil
1/2 cup grated cheese of your choice (optional)

Preheat the oven to 350 degrees. Chop the potatoes into small chunks and steam or boil for 10 - 15 minutes. During this time slice the red onion and chop the kale. Sautee the onion in good quality butter or olive oil for 3 - 5 minutes.

When the potatoes are soft, place them in a baking tray/dish with the onions and kale, Add 1 or 2 tablespoons of olive oil and mix together a little, then place in the oven for about 20 minutes.

Remove from oven and turn on broiler. If you choose to use cheese, sprinkle the cheese on top of the potato mixture and place under the broiler for 2 - 3 minutes. If you are not using cheese, still place the dish under broiler for more crunchy potatoes and kale.

Serve with whatever you choose or just eat alone.

Description:
"Yummy for breakfast"





NOTES : Red skinned potatoes are the only potatoes allowed on the Body Ecology Diet (a special diet for candida sufferers) as they produce less sugar than any other potato. They are high in potassium, phosphorus and magnesium. They also contain folate, vitamin C and B6.

Cinnamon Chicken with Dried Fruit Sauce

Here is a lovely recipe for chicken that will for sure impress your friends and family.


Cinnamon Chicken with Dried Fruits

Recipe By : Chef Shobhan
Serving Size : 4
Preparation Time 45 minutes
:

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 chicken legs
2 teaspoons cinnamon -- ground
1 teaspoon ginger -- ground
1 tablespoon coconut oil
1 medium onion -- chopped
8 apricots -- dried
8 prunes -- dried
1/2 cup veggie stock
2 tablespoons almond slivers (for garnish)

Preheat oven to 350 degrees. Sprinkle the chicken legs with half the cinnamon and half the ginger. Sprinkle with salt and pepper.

Heat the coconut oil in a large highsided skillet. Place the chicken in the pan and cook for about 5 minutes on each side. Do not clean the pan, Then transfer to a roasting pan and place in the oven for 30 - 40 minutes.

While the chicken is cooking add the onions to the skillet you used for the chicken. Saute for about 5 minutes. Then add the chopped fruit and rest of the ginger and cinnamon, stir, and then add the stock. Cook on low heat for 15 to 25 minutes. Do not let it get dry, so add a little more stock in needed.

When the chicken is cooked arrange on a serving platter and cover with the fruit sauce and garnish with the almond slivers.


NOTES : Cinnamon is very high in manganese. Studies of people with type 2 diabetes have shown that it may help lower blood sugar levels by slowing the rate the stomach empties after eating and also that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them.

Broccoli Greens

I am wondering why you cannot buy broccoli greens in the supermarket. They must be extremely nutritious - they certainly taste really good. So today I'm going to give you a very simple recipe for broccoli greens which if you are not growing your own you will probably not have access to, so you can substitute collard greens or even kale. I am lucky enough to have a backyard garden where I am growing many divine greens, including broccoli which has very large leaves very similar to collards. I have also just received a cutting from a collard tree. Collard trees are very long lived and grow into small trees. I am very excited to see how my tree turns out.
Anyway here is a very simple recipe for any leafy green.

Sauteed Broccoli Greens

8 Broccoli leaves washed and chopped into thin slices (1 bunch collards or kale can be substituted)
1 tablespoon unrefined coconut oil
1 tablespoon chopped walnuts
1 tablespoon chopped raisins

Heat a large high sided skillet and add the coconut oil. When the coconut oil is melted add the greens and stir briefly till they are coated with the oil. Cover and cook for 2 - 4 minutes and then add the walnuts and raisins. Serve with your choice of protein.

So I did a bit of research and I found out that Broccoli Greens are very high in vitamin A, C and folate. They also contain calcium, magnesium, phosphorus and potassium. Collards are infact even more of a nutritional powerhouse, containing very large amounts of vitamin K, A and C. They also contain large amounts of calcium, manganese and folate. So what ever greens you choose, they are all very good for you and you can eat as much as you want of these wonderful greens.

Chicken Breasts in Mango Sauce

Here is a lovely recipe for delicious chicken - yes I know - I said I was going vegetarian, but the truth is I like to eat meat sometimes and so I do. I like to have many of my meals vegetarian, but once or twice a week I think it's good to have some animal protein. Obviously where you buy your meat depends on the quality. I think free range organic chicken is the best. Anyway here is the recipe and I think you will all enjoy this one.

Chicken Breast with Almond Coconut Crust with Mango Sauce

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :1 hour
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large chicken breasts -- sliced in half
1 large egg -- whisked
1/3 cup almonds -- ground
1/3 cup shredded coconut
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne (optional)
1 teaspoon dried parsley
Mango Sauce
2 ripe manila mangoes
1 lime -- juiced
1 tablespoon apple cider vinegar

Preheat the oven to 350 degrees. Cut the chicken breast in two by holding your hand on top of the breast and slicing the breast in half. Then in a food processor grind the almonds into small pieces and then add the coconut and grind that until it is blended with very small chunks of almonds, some powder and coconut pieces add the salt, pepper, cayenne and parsley flakes and pulse 1 or 2 times..

Dredge the chicken in the beaten egg and then dredge in the almond coconut mixture.

Place in a roasting pan lined with parchment paper. Pour a little olive oil or coconut oil onto the chicken breasts - about 1/2 a teaspoon per piece of chicken. Then place in the oven for about 30 - 35 minutes or when the chicken is cooked through and the juices run clear..

When the chicken is cooked through place under the broiler for about 2 minutes to brown the chicken.

To make the mango sauce

Peel and pit the mangoes and place the meat into a food processor and add the lime juice and apple cider vinegar. Process until smooth.

Then pass the mango mixture through a fine mesh sieve. You will have a creamy tangy mango sauce.

Place a large spoonful of the sauce on top of each piece of chicken and serve with your favorite veggies.

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NOTES : Chicken is a great source of animal protein. It is really high in tryptophan which is a precursor to 5 HTP which is a precursor to seratonin, so helps you to stay in a good mood. It is also high in B6, phosphorus and selenium.
Mangoes are a great source of vitamin C, A, potassium and selenium.

Asian Style Carrot Soup

Hi Everyone, I know I haven't written a recipe for a while. Seem to have been rather busy. Anyway, here is a delicious carrot soup which I love. I hope you enjoy it.


* Exported from MasterCook *

Asian Style Carrot Soup


Serving Size : 6 Preparation Time :0:10


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large onion -- chopped
1 clove garlic -- minced
1 tablespoon coconut oil
1 1/2 pounds carrots -- peeled and chopped
1 tablespoon ginger juice -- peeled and grated, then squeezed to get the juice out
6 cups vegetable stock
1 can coconut milk
1 teaspoon toasted sesame oil
2 tablespoons almond butter
1 tablespoon tamari soy sauce
2 tablespoons cilantro -- chopped

Sautee the onion and garlic in coconut oil for about 5 minutes, then add the carrots and cook for another 5 minutes.

Add the stock and coconut milk and bring to boil. Reduce heat and simmer for 5 minutes or until the carrots are soft.

Take the soup off the heat and place in blender in batches. Add the almond butter and tamari soy sauce and toasted sesame oil the the blender first then add the soup. Blend until smooth and creamy. Place in large bowl or soup tureen.

Garnish with fresh chopped cilantro and serve warm.

Description:
"Delicious nourishing soup"
Start to Finish Time:
"0:20"


NOTES : Yet another breakfast, lunch or dinner soup.

Carrots contain carotene, which converts into vitamin A in the body. Vitamin A and the carotenoids are the anti-infection vitamins. It supports immunity and helps maintain the surfaces of the body's membranes.

Cucumber Avocado Mango Salad

Hi Everyone, I just created this recipe tonight. I rather enjoyed it and thought you might like it.


* Exported from MasterCook *

Cucumber Avocado Mango Salad

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :0:10
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cucumber -- halved sliced
1 mango -- peeled julienned
1 avocado -- cubed
1 cup sunflower sprouts

FOR DRESSING
1 clove garlic -- minced
2 tablespoons mirin
1 tablespoon tamari soy sauce
1 tablespoon coconut vinegar
1 teaspoon toasted sesame oil
2 tablespoons apple cider vinegar
1 drop stevia
3 tablespoons hemp seed oil
2 tablespoons gomasio or toasted sesame seeds
garnish with fresh chopped cilantro

Mix all the ingredients for the salad together.

mix all the ingredients for the dressing together starting with the garlic and vinegars.

Cover the salad with the dressing and sprinkle extra gomasio or toasted sesame seeds onto the salad. Garnish with fresh cilantro.

Serve.

Avocados are a great source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana. Avocados are also considered a fruit not a vegetable as some may think.





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Collard Green Wraps filled with Cauliflower and Miso Pesto

Hello everyone, I recently created this dish, it seems slightly long winded, but really very simple. So here is the first recipe - there are 3 parts to the recipe.

Miso Pesto

1 bunch Basil or Cilantro
1 clove garlic
1 teaspoon white miso
2 tablespoons pine nuts
1 tablespoon good quality extra virgin olive oil

Combine all ingredients in a food processor and blend until a paste is formed. Set aside.

Collard Greens

Take one bunch of collard and wash then and take out the thick stems. Cut the leaves into halves an steam lighlty for 1 minute. Cool and set aside.

Cauliflower

Chop the cauliflower into very small pieces, so that it looks like crumbled feta cheese. Then mix the pesto into the cauliflower. Then take the collard greens and place 2 or 3 tablespoons of the cauliflower mixture close to the end of the green and roll it up. Then you will have beautiful wraps which can be served as an appetizer or a main course.

Collard greens are one of the healthiest veggies you can eat. Collard greens are an excellent source of vitamin A, vitamin C, manganese, folate, dietary fiber, and calcium. In addition, collard greens are a very good source of potassium, vitamin B2 and vitamin B6, and a good source of vitamin E, magnesium, protein, omega-3 fatty acids, vitamin B1, vitamin B5, niacin, zinc, phosphorus, and iron.