Egg Roll Stir-Fry

I haven't posted in ages but am compelled to share this, if only to remember it for myself. I tend to go through food phases, and then totally forget about something I previously loved until 5 years later I see it on a blog and think, oh YEAH I can't believe I haven't been making that. So, I bring to you, my take on the Egg Roll Sir-Fry.

A lot has happened since I posted last. Has it really been three years?? I got engaged, planned and executed a perfect wedding day including making my own cake (it wasn't brilliant but I had a lot going on that day lol), had an amazing honeymoon in New Orleans (lots of awesome food and music, so perfect for us!), applied and was accepted to grad school (finally, currently underway), started a new job that's not so new anymore (and that I love), renovated and sold our condo (which looked flippin' AMAZING after renos), bought a house (which does not look at all amazing but will someday) with a huge yard (turns out I have a real green thumb, woot!!), developed major gut issues which seem to be related to a terrible dairy intolerance, which led to much mourning for cheese (I can have a little now, but not much), and currently planning for a major kitchen reno. All that, and I still had time to gain back all the weight I had lost previous :S. Well, the only failure is not trying, right? So I try....I know what works for me, just have a really hard time sticking to it.I blame the microbes in my gut http://sitn.hms.harvard.edu/flash/2016/second-brain-microbes-gut-may-affect-body-mind/  but until they come up with some killer cure, it's up to me.

This dish makes it look easy though....it's lower in carbs and fat, chock-full of veggies and lean protein, and a total flavour-bomb in your mouth! I have recently discovered kimchi and gochujang, both being good sources of probiotics, and as a bonus make everything they come into contact with delicious. They are a terrific add, but even without them it's a yummy dish, just not as cool, because well fermented stuff is pretty cool these days. I named it for its resemblance to the inside of an egg roll, and the internet supports it....this is not the first or only egg roll stir-fry out there! I contend it may be the best ;).

Egg Roll Stir-Fry

1 Tbsp oil of choice (I use avocado or olive)
3 cloves garlic, chopped
2 stalks celery, sliced thin
1/2 head green cabbage, shredded
2 large carrots, julienned
2 bell peppers, julienned (I like red and yellow)
1/2 cup kimchi, chopped small
1 Tbsp gochujang (or sriracha, if you can't find it)
1 tsp chicken or "no-chicken" Better Than Boullion
2 tsp sesame oil
3 green onions, sliced
2 small wads mung-bean vermicelli (a.k.a. bean threads or glass noodles)
1 pkg tofu cut into cubes or 1 lb ground turkey
1-2 Tbsp soy sauce or Bragg's aminos (GF and less sodium)

In a large fry-pan or wok heated to medium, add 1 tsp of the oil, garlic, cabbage, and celery. Stir-fry for 5 minutes and then add carrots and peppers. Cook for 5 minutes longer or until veggies are all tender but not too soft. Add the kimchi, gochujang, boullion paste, sesame oil, and green onions, combining well.

Meanwhile, soak vermicelli in water and heat a separate pot of water to boiling. Once boiling, drain the vermicelli and snip them so that they are shorter threads, about 3 inches long. Add them to the boiling water and boil for one minute, then drain and place in a large holding bowl.

Once the veggies are done, place them in the holding bowl as well and stir everything together.

Return the frypan to the stove and add the remaining oil and ground turkey or tofu. Fry until browned. Add soy sauce and fry until evaporated. I usually do both (separately), and divide the veggies into two to create both vegetarian and meatatarian versions.

Add the veggies back into the frypan with the meat or tofu, and combine well. Done!

At this point it looks like a massive amount of food, but it's actually just 5 servings, at 365 calories each! Compare to a similar amount of, say, pad thai, and its a third of the calories. Yet, totally deliciously satisfying.

Calories 365
Fat 15 g
Protein 29 g
Carbs 31 g
Fibre 5g
Sodium 568 mg

Cauliflower Crust Pizza (CCP)

It's no secret that I love pizza. There are a couple of pizza recipes already on this blog, so this one is not the first and won't be the last. The thing that makes it different is the crust - it's made of cauliflower! Examine the gorgeous toastiness, the well-formed roundness. It's looks tasty, doesn't it? Well, it WAS. This recipe truly belongs here in Yummyland. The pizza got a firm two-thumbs-up from all of us at the dinner table. And crazy enough, this recipe is vegetarian, gluten-free, low-carb, in high in awesomeness. 

I had a conversation today about pizza, and how even the thinnest of thin-crust is still relatively high in carbs and so not a great choice for those with diabetes or pre-diabetic, which relegates it to the rare-treat department. Which got me to thinking about the vegetable-based crusts that are out there these days....which is the best? And at it's best, can it be anywhere near as good as the "real thing"? So I did a quick cruise around the interwebs and found this one. By all accounts it seemed like a good choice. I haven't credited the original site because there are so many versions of this out there, I have no idea where it came from originally. Several people who posted on it mentioned the importance of squeezing the water out of the cauliflower really well...listen to them. I may not have squeezed adequately and so the centre didn't get crispy like the edges, needed more time to brown and firm up, but as the edges were already brown I didn't want to cook too much longer so I ended up with a pale undercrust. Next time I will squeeze more and remember to heat up pan or stone before placing the crust on it, and get that gorgeous golden crust all over. Was it the same as wheat-crust pizza? Well it was less different than expected. Was it as good as wheat-crust pizza? Hmm I didn't think it would be, of course not, but you know what? It is equally delicious! And because of it's healthiness, even better. The kind of better that makes your mouth AND body happy. 

So here it is, without further adieu, my take on the popular cauliflower-crust pizza! Welcome to Yummyland, CCP! 

Ingredients

1 small head cauliflower (about 500g)

¼ cup parmesan cheese

¼ cup mozzarella cheese

¼ tsp sea salt

½ tsp Italian herbs

½ tsp garlic powder

1 egg

Place a pizza stone in the oven, or baking sheet if you don’t have a pizza stone. Preheat oven to 450ºF. On a cutting board, place a large piece of parchment paper and spray it with olive oil (Mr. Misto is a great oil spray jar, get two and use one for olive oil and one for canola or other vegetable oil wih a higher smoke point and you will be set!).

Wash and dry a small head of cauliflower. Cut into florets. Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. You should end up with 2 to 3 cups cauliflower “snow”. Place the cauliflower in a microwave safe bowl, cover and cook on high for 8 minutes OR steam in a steamer pot on the stove top, whichever you prefer. Dump cooked cauliflower onto a clean tea towel and allow to cool for a bit before attempting the next step.

Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring the heck out of it. This is the exact instruction from three or four different recipes....and it's maybe the most important step. You want to squeeze out as much water as possible. This will ensure you get a chewy pizza like crust instead of a soggy crumbly mess. So squeeze and squeeze and then when you are pretty sure your hands can't take any more squeezing, tag off and get someone else to squeeze some more. 

Dumped squeezed cauliflower into a bowl. Now add Parmesan cheese, mozzarella cheese, sea salt, dried herbs, garlic powder, and a dash of red pepper if you want. Mixy mix, form into ball. 

Now the fun part. Use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly, you want it well-compressed and smooth around the edges and a nice thin-crust thickness. 

Using a cutting board, slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for 8-11 minutes, until it starts to turn golden brown. Remove from oven.

Spread with a simple pizza sauce (see below), cheeses, and whatever toppings you like, just not too much or your crust will get too weighed-down. Slide parchment with topped pizza back in the hot oven and cook for another 7 to 10 minutes until the cheese is melted, bubbly, and slightly golden.

Cool for a few minutes before cutting, then behold your delicious grain-free cauliflower crust pizza! Cut and serve wit ha big ole salad. This was such a great dinner, and not even a treat dinner, just a regular everyday healthy dinner! Who knew. Cauliflower is my new favourite thing. Remind to tell you about cauliflower rice sometime soon!

Nutritional info: for 1/3 of the crust recipe above, there are 136 calories, 6g fat, 13g protein, 8g carbs (woot!), 3g fibre, and 450mg sodium. The toppings are up to you!

Simple Pizza Sauce: 

1/3 small can tomato paste, 2-3Tbsp water, 1/2 tsp dried Italian herbs, 1/8 tsp cayenne, dash of salt and pepper. Combine in bowl, should be thick but not pasty, but good a spreadable. I find this sauce is great for pizza as it has lower moisture content (you can control that) and so does not make the crust soggy, especially important with this one. 

Split Pea and Barley Soup

I guess fall is on it's way, as today was a bit chilly and seemed like a Soup Day. Yay I love soup! We love split pea with ham around here, but with that being a three-day process (well the proper way!) and with the girl being a vegetarian, I decided to do a split pea with lots of veggies and some barley for good measure. It was warm and comforting and pretty delish, but we did miss the ham :).

If you are looking for a vegetarian version though, this one rocks! The barley makes it extra-hearty.

Note: This recipe is super-simple and easy...but if you decide "hey I want to make pea soup for dinner" at 6:20 pm, expect to be eating dinner at about 9. Yikes. And don't try to rush it, crunchy split peas are all kinds of yuck.

Split Pea and Barley Soup

1 cup chopped yellow onion
1/2 cup chopped celery
2 Tbsp olive oil
1 tsp dried thyme
1 tsp dried marjoram
1L vegetable stock (or chicken if you are not fussed about vegetarian-ness)
3L water
1 cup barley
1 cup yellow split peas
1 cup green split peas
1/2 tsp black pepper
2 cups diced potato
2 cups chopped carrots

In a big ole soup pot on medium heat, saute onion and celery in the olive oil until onion is translucent, about 15 min. Add dried herbs and saute one minute longer. Add stock and water, barley, and split peas. Bring to a boil then turn down to a simmer for 40 minutes, stirring occasionally. Add potato, simmer 30 min longer. Add carrots, simmer 20 min longer. Add pepper and taste; add salt if needed (will depend on how much salt is in your vegetable stock). I like to add "better than boullion" instead of salt, as is my general habit. It adds tastiness and saltiness at the same time, so you end up needing less saltiness than you thought :). Add sparingly though, just a teaspoon will probably do the job!

And now to pack up all the remaining soup for lunches. Man I love soup lunches.

Curried Chickpea Stew

With fall arriving, I have this urge to delve into comfort-food recipes and have been making soups,stews, and casseroles galore. This recipe originally came from a friend, and got morphed with a soup I tried at a restaurant last week and wanted to replicate. The result is belly-warming deliciousness. My dad would disagree, two of the foods he hates the most are yams and curry lol....this is the Anti-Dad Stew I guess! I've never been a big fan of curry myself, until recent years when I realized there are all sorts of different curries...I actually do like most of them.
I wanted to have red lentils in this stew to thicken it, but when I went to the pantry I discovered I was out...so curry, meet quinoa. A nutritious alternative that worked quite well, I believe, but red lentils would be super too.

Curried Chickpea Stew
2 tsp olive oil
1 medium onion, diced
3 garlic cloves, minced
2 Tbsp minced ginger
1 Tbsp curry powder
1 cup diced tomatoes
4 cups low sodium chicken or vegetable stock
1 yam, peeled and cut into 1” cubes (about 2 cups)
1 large carrot, diced
1/3 cup quinoa or red lentils
1 can chickpeas, drained and rinsed
Pepper to taste
2 Tbsp chopped fresh cilantro

Directions
In a Dutch oven or large pot, heat oil and add onion, garlic, and ginger and sauté on medium heat until onion is translucent., about 10 min.
Add stock, yam, tomatoes, and curry powder. Bring to a boil then reduce heat to low and simmer, with lid offset, for one hour.
Add carrot and quinoa. Simmer for 30 more minutes.
Add chick peas and simmer for 40 minutes. Stir in cilantro and add pepper to taste.

Crockpot directions:
Combine all ingredients except cilantro in slow cooker. Cover and cook on low setting for 8 hours. Season the stew with pepper and stir in cilantro.

Nutritional Information per serving: 248 calories, 3.7g fat, 10.2g protein, 42.8g carbs, 7.6g fibre, 552mg sodium.

Spicy Black Bean Burgers

I've never made a veggie burger. Heck, I never even tried one until this year. I just have a hard time wrapping my head around a burger that isn't meat. I love meat! Why take out the meat?? Meat can be lean, meat is tasty and has more protein than any veggies could dream of having. But,people sure seem to like them, so I gave one a try at a place renouned for their veggie burger, Rebar restaurant in Victoria. It was fabulous! Even so, it took me a while to get going on making one for myself, though I've been compling recipes galore...lentil-quinoa, mushroom-pecan-rice, black bean, and a zillion different flavour combinations. Today, I decided to embrace the bean.

Black beans are full of fibre and nutrients, and have some protein too. Not like a pork chop or anything...but some. And combined with a whole grain, they form a complete protein. I do love the little guys in chili and burritos and soups and salsa, so why not a burger? I combined a few recipes for maximum flavour and a bean-rice-nut combo that sounded good to me, and put my own spin on it. The resulting mash was a little scary, I admit. I formed it into patties that were disturbingly mushy..there was no way these would make it on the grill. Instead, I pan-fried them with a little cooking spray. All I can say is thank goodness for non-stick pans. The gooey rounds did brown nicely and seemed to firm up a bit....I tasted a little corner to see what the situation was. Hmm tasty, but sandwiching it in a bun seemed foodhardy; as others had warned me, black bean patties are quite mushy and will likely just squish out if bitten in a bun. However slapping it on a plate was not at all appealing...what to do. I decided to place them open-faced on a half bun with some cheese on top and bake it to melt the cheese and get the bun crispy, like I do with sloppy joes. Filled with trepidation, I pulled them out of the oven, two little soldiers all covered in cheese and smelling yummy. At first bite, I fell in love. OMG. These taste like MORE...the only problem with them was stopping at just two. I don't know how to describe the taste, but if I tried it would include spicy and savoury and delicious...and the cheese is essential. I cannot emphasize enough how important the melted cheese is. Make these. You'll thank me!

Sherylyn's Spicy Black Bean Burgers
1 cup dried black beans, soaked overnight
1/2 cup whole-grain rice (I used a blend that had black, red, brown, and green rices in it as well as some other grains)
1/2 cup spicy Clamato juice
1 Tbsp flax meal
1 small onion, chopped
1/4 cup chopped walnuts
1 clove garlic, minced
1 Tbsp miso paste
1 Tbsp BBQ sauce
1 tsp cayenne
1 tsp dried oregano
1 tsp cumin
1/4 tsp ground black pepper

Cook the beans according to directions, then drain, reserving 2 Tbsp of liquid. Add that to the flax meal in a small bowl and mix. Cook the rice in the Clamato juice and 1/2 cup water and cool.

Combine all the ingredients and pulse in a food processor until everything is uniformly combined but not pasty (I used a food grinder and ran it all through using the coarse grind plate).Form into 6 patties. At this point it would be to your advantage to refrigerate them for a while to firm up; I just plunged ahead.

Heat a frying pan on medium heat and spray with olive oil cooking spray. Spray the patty tops too. Slide the patties into the pan and cook for about 8 minutes per side, until brown and crispy-ish on the outside. Careful with the flipping, they are pretty squishy.

Place a patty on half of a whole wheat bun, and top with sharp cheddar. Bake at 400 for about 6 minutes, just until bun is crisp and cheese is bubbly.

Enjoy! Totally worth the effort.

Nutritional values: Each patty has 135 calories, 4g fat, 4.4g prtein, 22.8g carbs, 3g fibre, and 100ish mg sodium.

Roasted Herbed Root Vegetables

It was a chilly, damp bike ride home today, so I was craving warm comfort food. This dish of starchy veggies fit the bill....comfort does not have to mean bad for you! Yams, parsnips and onions combined to form sweet roasty goodness packed with vitamins, and filled the kitchen with delectable smells. I ate this with a grilled pork loin chop and some lemon-roasted asparagus I had tucked in beside the other veggies. With just one bowl for mixing and one pan for roasting, clean up was a breeze. Gotta like that!

Roasted Herbed Root Vegetables

1 large yam
1 large parsnip
1 small onion
2 tsp olive oil
1/8 tsp salt
1/4 tsp freshly ground pepper
1/2 tsp herbs de Provence or Italian herbs
1/8 tsp cayenne pepper

Clean the yam and parsnip with a vegatable brush. Do not peel, the richest concentration of vitamins is just under the skin!* Chop all the vegetables into one-inch chunks and toss into a large bowl. Add the remaining ingredients and toss well to coat. Turn out onto a large baking pan or cookie sheet,spreading out...these guys like lots of space to do their thing. Bake in a 400 oven for 30 minutes, turning with spatula after 15. Easy peasy! Makes two servings.

*Unless your parsnip is old and growing hair like mine was, in which case by all means, peel, ew.

Nutritional values: One serving (1/2 of recipe) is 318 calories, 4.6g fat, 3.9g protein, 66g carbs, 10.5g fibre, 300mg sodium.

These veggies are absolutely delicious served with my green onion, herb, and yogurt dip (just combine 1/2C yogurt with 2 tsp reduced-fat mayo, 1 finely chopped green onion,1T chopped dill or other herbs, and salt and pepper to taste. If you like a thck dip, drain the yogurt for an hour before combining).

Pesto and Zuchinni Pizza with Multigrain Crust

Mmm pizza...it CAN be healthy! I am so glad, because I could never have given it up.

In the interest of doing a little diet re-modelling, I've been reading about the Mediterranean diet and it's health benefits. One thing I have decided to do for myself is eat less red meat and more fish...thus my 2010 Fish Challenge! My idea is to eat vegetarian or pescetarian two days out of each week. This will be quite a feat, for a person who loves meat as much as I do. But,I loves me a good challenge!

This pizza, therefore, is representing What's for Eats on Day 1 of the challenge. All the toppings are vegetarian, and yum-yum delicious! While I do love a good pita pizza, sometimes I want a real homemade thin, crispy crust. This one is made from multigrain flour, besides being more whole grain it gives the crust a little extra crackle to bite into. The cheese is minimal, using a good sharp Swiss and Parmesan to supplement the melty mozza gives it a nice flavour. This recipe makes one big gorgeous serving, or two servings for people with delicate appetites ;).

Pesto and Zucchini Pizza with Multigrain Crust

1/2C multigrain flour (lightly spooned into a measuring cup, or weigh out 60g)
2T all-purpose flour
1/4C hot tap water (depending on how hot your water gets...should feel very warm but not too hot to hold your finger in for a few seconds)
pinch sugar
1/2 tsp quick-rise yeast
1/8 tsp sea salt
olive oil
1 Tbsp pesto
1 Tbsp pizza sauce
30g low-fat mozzarella cheese, grated
15g Swiss cheese, finely grated
1 Tbsp Parmesan cheese, finely grated
zucchini, thinly sliced
mushroom, thinly sliced
sun dried tomato, sliced
black cured olives, sliced

In a large bowl, combine the yeast, water, and sugar and allow to sit in a warm place for 10 minutes. You are probably thinking, hey you don't need to bloom quick-rise yeast, but I like to do it anyway....it aids rising and also it's a good way to make sure my yeast is still active. Sometimes it gets lazy, you know. After it has proven itself as rise-worthy (I have pretty low standards, really, just a bit of puffing and she's good to go), throw in half of the multigrain flour and salt. It should make a pretty wet dough. Add in the second half of the flour a bit at a time,as you may not need it all. The dough should not get too dry, you want it sticky and soft. Turn it out onto a clean surface and knead, using the 2 Tbsp of extra flour to keep it from sticking everywhere. When it feels smooth and elastic, roll it into a little ball and oil it up along with the bowl, then put it back in and cover with plastic wrap.Allow to rise in a warm place for 45 minutes or until you you are famished, whichever comes first.

Spray a cookie sheet or pizza pan with cooking spray and plop your dough-ball onto it. Using your hands or a rolling-pin, spread the dough to a desired flatness, mine gets to be about 9"x5" or so. Don't worry if it's not round, it's a proven fact that irregular-shaped pizzas taste better.

Spread on the pesto and pizza sauce (for pizza sauce I just use a spoon of tomato paste thinned with a bit of water and seasoned with salt, pepper, cayenne, and Italian herbs), then let the dough rest and re-rise for 10 minutes before putting the rest of the toppings on.

Preheat your oven to 450F. Top the pizza with half the cheeses, then dot with zucchini rounds, mushrooms, olives, and sun-dried tomatoes. I also would have put some veggie pepperoni if I had any. Top with the rest of the cheese, and slide your masterpiece into the oven (middle rack is best). After 10 minutes, you should see the bottom of the crust browning, at this point switch the oven to broil and brown the cheese a bit, WATCH IT as it takes just moments and you don't want to burn your dinner after all this!

When it's ready to come out, slide it off the pan and onto a wooden board or paper bag to cool for a few minutes. Then cut it up and enjoy pizza night!

Nutritional values: Entire recipe is 524 calories,22.6g of fat, 26.6g protein, 59.2g carbs, 9.3g fibre, 735mg sodium.