Category Archives: grains

One Pot Beef Stroganoff

This is an amazing recipe creation and so satisfying to the tastebuds! 😀 I created this recipe based off of this one and it turned out fabulous! It is rich even though it doesn’t have the same creamy texture as the recipe mom used to use with sour cream. This recipe uses coconut milk and is still very rich in flavor! I made it in a covered skillet on the stove and it worked out very well! One recipe serves 4-6, depending on the serving size.

Ingredients:

1 (28 ounce) can of Keystone Beef, drained (reserve the broth in a separate container)

1/2 large onion chopped

1 & 1/2 teaspoon garlic powder

8 ounce package of fresh mushrooms, rinsed well

1 & 1/4 cup beef broth

1/4 cup Bragg liquid aminos

1/4 cup apple cider vinegar

1/2 teaspoon onion powder

1/2 cup coconut milk ( I use Thai Kitchen, full fat)

3 tablespoons tapioca starch

2 tablespoons water

salt and pepper to taste (needs very little if you use liquid aminos)

In a skillet or pan that you can cover, saute the  onions and the garlic powder in 2 tablespoons of olive oil till tender crisp. In a separate container, mix the reserved broth (about 1 cup) and 1/4 cup more of beef broth to make 1 & 1/4 cup. Add the ACV, liquid aminos and onion powder. Pour over the onions in the pan. Add beef (chopped up) and mushrooms. Cook over medium heat for 10 minutes.

Beef stroganoff
Beef stroganoff

In another bowl, mix together the tapioca starch and water. Stir well till it is smooth. Set aside. Shake the can of coconut milk really well. Open and pour out 1/2 cup. After the 10 minutes, slowly stir in the coconut milk, then the tapioca starch. Cover and simmer for 10-15 minutes till thickened, stirring every so often.

Beef Stroganoff
Beef Stroganoff

Serve over cooked brown rice, cauliflower rice, steamed spaghetti squash or zoodles (shredded zucchini).

YUM! 😀

Please share which base you preferred using to pour this over! I’d love to hear your comments!

~Coach Shannon

Italian Pizza Crust

Italian Pizza Crust
Wheat Italian Pizza Crust

By: Shannon Beeghley, LPN, NS, CHHC

(This is my favorite crust recipe!)

2 1/4 tsp yeast (or one package)

3/4 cup warm water

1 tsp sugar

Mix together and set aside. In another bowl, place the following ingredients:

1 cup white flour

1 cup whole wheat flour

1/2 tsp Italian seasoning

2 TBSP olive oil

1/2 tsp sea salt

1/2 tsp garlic salt

Stir together and then pour in the yeast mixture. Stir with a wooden spoon til mixed together.  Knead it on a floured surface a couple times. Let raise till double. Flatten or roll out onto a pizza pan (or on a cookie sheet) and bake at 350 degrees for 10 minutes. Remove from oven and add any pizza sauce and toppings you desire. Finish baking 10-15 minutes more. Enjoy! :)

Yield: One 12.5 inch by 9 inch rectangle pan (I don’t have a circle pizza pan) :)

Note: You can just use all white flour if desired. Or use your favorite kind of flour, if gluten intolerant. The dough can be made & baked, then stuck into the freezer in a well sealed bag for a quick just-add-toppings pizza later!

(The above pizza has sauce, chicken, onions, orange bell pepper, olives, fresh parsley, Monterrey jack & cheddar cheese.)

Mexican Rice-n-Beans

Mexican Rice-n-Beans
Mexican Rice-n-Beans

By: Shannon Beeghley, LPN, NS, CHHC

1 & 1/2 cup uncooked brown rice

1 & 3/4 cup water

In a large saucepan, cook on medium heat for 20 minutes until tender. Then add –

1 TBSP olive oil

1/4 cup chopped red bell pepper

1 & 1/2 tsp chili powder

1 pint (2 cups) black beans, drained and rinsed (or you can use one can of store canned black beans)

1 tsp ground cumin

1/2 tsp garlic salt

1/2 tsp dried dill weed

1 & 1/2 tsp dried onion flakes (or fresh onion chopped in an amount of your choice)

Mix all together and cook until hot. Serve 1) in tortillas with your favorite burrito toppings, 2) mix with one can of warmed re-fried beans and eat with chips as a dip or 3) on top a salad like the picture below! #somanypossibilities :)

Mexican Rice-n-Beans on a lettuce salad
Mexican Rice-n-Beans on a lettuce salad

Ball-O-Nuts

Prep time: 10 minutes
Soaking Time: a few hours
Cooking time: 0 minutes
Yields: 10 people

Ingredients:
6 dates
1/2 cup rolled oats
3/4 cup almonds
1/2 cup sesame seeds
1/2 cup apple juice
1/2 cup brown rice syrup
3/4 cup poppy seeds

Directions:
1. Soak dates with oats in water for a few hours, then drain excess water.
2. Add dates, oats, almonds, sesame seeds, juice and syrup to a blender. Blend until chunks become very small, but are still visible.
3. Form little balls with mixture.
4. Roll in poppy seeds.

Notes:
• Try squeezing lemon or ginger juice for added zing!

Veggie Muffins

Prep time: 15 minutes
Cooking time: 15 minutes
Yields: 8 people

Ingredients:
2 cups spelt flour
1/2 cup finely chopped fresh parsley
1/2 teaspoon sea salt
2 eggs, beaten
1 cup grated or finely chopped veggies
1 cup soy or rice milk

Directions:
1. Preheat oven to 325 degrees.
2. Lightly grease a muffin tin.
3. Mix flour, parsley and salt in a bowl.
4. Make a well, add eggs and veggies.
5. Mix lightly, gradually adding milk.
6. Mixture should be lumpy. Do not over mix.
7. Fill each muffin cup 2/3 of the way full.
8. Bake for 12 to 15 minutes.
9. Remove from the oven and let cool before serving.

Curried Millet

Prep time: 5 minutes
Cooking time:20 minutes
Yields: 4 people

Ingredients:
2 cups stock or water
1 cup dry roasted millet
1/2 cup crushed cashews
3 tablespoons pumpkin
1 teaspoon curry powder
1 teaspoon grated ginger
1 teaspoon sea salt

Directions:
1. Boil the stock or water in a pot.
2. Add http://bambawefushia.com/nettdating-erfaringer/ all ingredients, bring to a boil, reduce heat to low and simmer for 20-25 minutes, until all the liquid is absorbed.
3. Fluff with a fork and serve warm.

Wild Rice

Prep time: 5 minutes
Cooking time: 60 minutes
Yields: 4 people

Ingredients:
1 cup wild rice
4 cups water
Pinch of sea salt

Directions:
1. Wash and drain rice.
2. Bring rice and water to a boil.
3. Add salt.
4. Turn heat to low, cover and simmer for 45-50 minutes.
5. Grain is ready when black seeds open up.
6. Mix and serve.
Notes:
• Try half wild rice and half long grain brown rice

Millet with Roasted Sunflower Seeds

Prep time: 5 minutes
Cooking time: 45 minutes
Yields: 4 people

Ingredients:
1 cup millet
1/2 cup sunflower seeds
3 cups water
Pinch of sea salt

Directions:
1. Wash and drain millet.
2. Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes.
3. Bring water to boil and add millet and seeds.
4. Cover and simmer for 30 minutes.
5. When done, fluff and let sit for 10 minutes. Mix, serve and enjoy.
Notes:
• If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.

Brown Basmati Pilaf

Prep time: 5 minutes
Cooking time: 30 minutes
Yields: 4 people

Ingredients:
1 cup brown basmati rice
2 cups water
1 teaspoon salt
1/2 cup dried cranberries
1/2 cup walnut pieces
1/2 cup fresh parsley, chopped

Directions:
1. Rinse rice in fine mesh strainer until water runs clear.
2. Boil water in a sauce pan. Add rice and salt. Cover and reduce heat.
3. After 15 minutes add cranberries and walnuts on top, do not stir.
4. Cook 15-20 minutes until all liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork.
6. Cover and let sit for 3-5 minutes then serve.

Basic Polenta

Prep time: 2 minutes
Cooking time: 30 minutes
Yields: 3 people

Ingredients:
3 cups water or stock
1 cup polenta
1/2 teaspoon salt
Directions:
1. Bring water or stock to boil.
2. Add polenta and salt, stirring gently.
3. Reduce heat to low and simmer covered for about 30 minutes, stirring occasionally to keep polenta from sticking to bottom of pot.
4. Polenta is done cooking when the grains are soft to taste and most of the water is absorbed.
Notes:
• Try grilling or frying polenta. Pour it into a baking dish and let it chill in the fridge for one hour. When it has solidified, slice it into triangles and fry in a hot pan with a little olive oil, or brush with oil and grill for 2 minutes on each side. Try it topped with pesto or marinara.