Tag Archives: bell peppers

Creamy Peppers and Mexican Squash

Cover pic squash

We should all eat more squash. For one, they are grown all over the U.S. and easy to find. We can find them at our grocery store, local farmers market, or at any roadside vegetable stand. Second, they contain a litany of health benefits. They’re low in calories supporting weight loss, and provide a good source of vitamin A & C, folate, phosphorus, magnesium and potassium. They’re also high in fiber. Best of all, they’re easy to cook or “uncook” since we can eat them raw too! Among the many ways of preparing squash, this dish was easy to make and creamy delicious taste! Enjoy 🙂

Ingredients

  • 3 Mexican squash, cut into 1 inch thick pieces
  • 2 green bell peppers, cut the same way
  • 1/2 red onion, cut long and somewhat thin
  • 1 cup Daiya mozzarella shreds
  • 3 tablespoons Tofutti sour cream or plain vegan yogurt
  • 1 tablespoon minced garlic
  • salt, pepper, onion powder to taste

Instructions

1. Start by spraying olive oil in a hot skillet on medium heat. Cook the squash, peppers, and onions until 90% softened, about 10 minutes.
2. Add spices, salt, and garlic and cook another 3 minutes.
3. Lower heat and stir in vegan sour cream until all the veggies are coated
4. Top with vegan cheese shreds and cover. Remove from heat and allow the steam to melt the cheese. Serves 4-6 persons.

by Lupita Ronquillo, holistic nutrition writer

squash

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Spicy Black Bean Kale Veggie Burgers

the veggie burger
Veggie burgers can be found in most grocery stores today but their usually not cheap. Sometimes their not even that good. Making your own is the real way to go and can help you save money while feeding your family something healthy. These super food vegan burgers are not only juicy, spicy, and loaded with fiber, the combined rice and beans provide complete protein with all the essential amino acids. They also serve up a good serving of vegetables with the kale, mushrooms, and bell peppers.

Ingredients

  • 1 can organic black beans, drained
  • 1 cup organic rolled oats
  • 6 large dinosaur kale leaves, stemmed
  • 1/4 cup cooked brown rice
  • 1 cup minced yellow bell pepper
  • 1 cup minced portobello mushrooms
  • 1/2 cup minced red onions
  • 1 large minced jalapeno
  • 2 limes, juiced
  • 2 tablespoons tomato paste (not sauce)
  • 2 tablespoons nutritional yeast
  • 1 tablespoon minced garlic
  • 1 tablespoon dried onion flakes
  • 1 teaspoon each paprika and turmeric
  • 1/2 teaspoon black pepper
  • dash of Himalayan pink salt

Instructions

  1. Drain the black beans in a filter bowl for a minimum of 5 minutes. Shake it periodically to make sure all the beans are thoroughly drained. This is important if you don’t want mushy burgers.
    drained beans
  2. In the meantime, juice the limes and chop the kale to roughly 1/2 inch chopped pieces. Pour the lime juice and a few dashes of salt into a bowl with the kale. Gently “tenderize” it with your hands for about 30 seconds until the kale is completely soaked. Set aside allowing it to marinate. This process allows the kale to cook easily in the veggie burgers.
    kale
  3. Mince the bell pepper, mushrooms, onions, and jalapeno. The yellow bell pepper gives a hint of sweetness and texture to the burgers. Mincing your veggies here helps to keep them in form once they start cooking. The last thing you want are heavy pieces breaking off.
    minced veggies
  4. Now we add the beans into another bowl and smash them with a bean masher. They should end up somewhat dry yet creamy.
    smashing beans
  5. Next, add in the tomato paste, garlic, yeast, onion flakes, paprika, turmeric and pepper. The tomato paste gives the “meat mixture” another dimension of flavor, plus it adds a boost of lycopene! If your using store bought minced garlic, try to avoid adding in the juice and drain it from your tablespoon.
    seasoningmixture
  6. With washed hands, gently mix the burger batter until everything is blended. If you’ve ever made regular hamburgers, most people use their hands so nothing different here. This will season up those beans very nicely!
    veggie burger mixture
  7. Next, collect all the kale from the bowl and gently squeeze out the lime juice. Add it into the mixture along with the rolled oats and the rice. Blend and work everything in with your hands for a few minutes and then form your burgers .
  8. Place a frying pan on medium heat sprayed with olive oil and cook the burgers for about 15-20 minutes. Important, make sure to cover the pan to keep the juices sealed in!
    veggie burgers
  9. Avoid flipping your patties too many times. Two or three times is plenty and will help to keep them intact. Allowing them too cool down first before serving also helps.
    cooked burgers

This recipe makes about 7 vegan burgers. Serve on your choice of whole grain or gluten free bread, Enjoy! 🙂

brgrdone2

me cooking
by Lupita Ronquillo, holistic nutrition writer

Asparagus Linguini with Bell Pepper Sauce

ASPARAGUS VH

Asparagus: A Powerhouse of Nutrition

This dish is loaded with nutritionally packed veggies such as broccoli, mushrooms, onions and asparagus. Add in a sauce made with lycopene rich tomatoes and antioxidant rich bell peppers, you are sure to be satisfied! Asparagus is one of the best vegetables for a good source of protein. It is one of the first veggies to emerge in spring and is least likely to be contaminated with pesticide residues. It contains the most folate of any vegetable making them one of the healthiest foods to eat. Asparagus is also full of vision supporting vitamin A and is a good source of vitamin C, K and potassium. Its one of the best vegetables for anti-aging because most of its nutrients stay unharmed even after cooked. Glutathione found in them can minimize skin damage from sun exposure.

Healthy Ingredients

  • 1/3 box gluten free linguini (or preferred pasta)
  • 1 bunch asparagus, cut in 1 inch pieces
  • 1 small head broccoli, chopped
  • 1 cup mushrooms, cut into pieces
  • 1/2 onion, sliced long
  • 2 bell peppers, yellow and red, cut long
  • 1 cup tomato sauce, Organic Bertolli Tomato & Basil
  • 1 tbsp olive oil
  • 1 heaping tbsp garlic, minced
  • 1 tsp pink salt
  • 1 large deep dish pan
  • 1 medium sauce pan
  • 1 comal
  • Prep time: 15 min
  • Cook time: 30 min
  • Ready in: 45 min
  • Yields: Approximately 4-6 servings

Easy Instructions

  1. While washing and cutting all vegetables, bring medium sized saucepan with water and salt to boil.
  2. On medium high heat, stir fry asparagus and broccoli with olive oil. After 5 minutes, add onions. Then add mushrooms. Stir often to cook evenly.
  3. While vegetables are cooking, add linguini to boiling water.
  4. Lightly roast bell peppers on a cast iron griddle, also known as a “comal.” This type of cookware is typically used in Mexico and Central America to cook tortillas and to sear food. Roast for about 3-5 minutes.
  5. By now, the vegetables should be done so lower the heat to warm and cover to keep moist. Once linguini is done, drain water and add to vegetables.
  6. Add tomato sauce and roasted bell peppers into the blender. Blend on high for about 2 minutes until smooth.
  7. Add bell pepper sauce in with the linguini and vegetables. Bring everything back to medium heat for 5 minutes. Your done!

Roasting Bell Peppers

Roasting bell peppers adds a very distinct flavor in dishes. There are many ways to roast bell peppers but for this recipe I made it simple. If you want a more HP3robust flavor, simply roast peppers before cutting them on all sides for about 8-10 minutes with medium high heat. Remove and let cool. Next, peel the skin and seeds off and cut into slices. Add them into the blender with the tomato sauce and blend.

Maximizing Nutrients

High heat cooking can damage vitamin C and phytonutrients in bell peppers. In a recent study from Turkey, grilling bell peppers after 8 minutes destroyed 40% of the flavonoid luteolin. To preserve as many nutrients as possible, use a lower heat for a very short period of time or avoid roasting them all together.

  1. asparagus VH2

    Hope you enjoy this as much as we do!

    by Lupita Ronquillo, holistic nutrition writer