Spinach and Sweet Potato Saute

Spinach and Sweet Potato Saute

SPINACH & SWEET POTATO SAUTE

Prep and Cook Time: 35 minutes

1 medium onion, chopped

4 medium cloves garlic, minced

1 cup + 1 TBS chicken or vegetable broth

½ tsp turmeric

½ tsp coriander

½ tsp cumin

¼ tsp cardamom

1 TBS fresh lemon juice

2 cups sweet potatoes, peeled and cubed

6 oz frozen spinach, thawed

2 TBS chopped fresh cilantro

salt & pepper to taste

Directions:

1.Chop onions and mince garlic.

2.Heat 1 TBS broth in a large stainless steel skillet. Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.

3.Add seasonings and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes. Add cilantro, salt & pepper to taste.

4.Press water out of spinach and add to sweet potatoes. Cook uncovered for a few more minutes to allow sauce to thicken. Add cilantro, salt, and pepper.

Serves 4

pdf of recipe can be found here

Spinach and Sweet Potato Saute

CALABACITAS

CALABACITAS

(Mexican-flavored vegetable side dish)

 

Prep and Cook Time: 20 minutes

 

Ingredients:

 

1 medium onion, cut in half and sliced thin

4 medium cloves garlic, chopped

2 cups zucchini , diced into ½ -inch cubes

2 cups yellow squash, diced in ½-inch cubes

15 oz can diced tomatoes, drained

4 oz can of diced green chili

1 TBS + 3 TBS chicken or vegetable broth

¼ cup chopped cilantro

3 TBS fresh chopped fresh oregano (or 1 TBS dried oregano)

salt and black pepper to taste

*Optional: drizzle with olive oil before serving

 

Directions:

 

Slice onion and chop garlic Prepare all the vegetables.

Heat 1 TBS broth in 11-12 inch stainless steel skillet. Sauté onions in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic and sauté for another minute.

Add zucchini, yellow squash, remaining broth, green chili, and cook for another 3 minutes or so until vegetables are tender, stirring often. Add tomatoes and continue to cook for another couple of minutes.

Stir in herbs, salt, and pepper.

 

Serves 4

pdf of recipe can be found here

Spinach and Sweet Potato Saute

Primavera Verde

Primavera Verde

 

Prep and Cook Time: 50 minutes

 

1 medium onion, quartered and sliced thin

1 small red bell pepper, cut in thin1inch strips

1 medium carrot cut in very thin sticks 1½ inches long

1 bunch thin asparagus cut 1½ inches long, discard bottom fourth

1½ cup zucchini or summer yellow squash, cut in thin 1inch strips.

6 medium cloves garlic, chopped

1 15oz can diced tomatoes, with juice

1 TBS + 1/4 cup vegetable broth

1 cup fresh basil, chopped

3 TBS fresh sage, minced

1 cup fresh parsley, minced

3 TBS fresh oregano, minced

salt & black pepper to taste

4 oz whole grain linquini pasta (not for Candida Protocol) or brown rice linguini pasta

4 oz Chevre goat cheese (optional; definitely no cheese for Candida Protocol)

 

Directions: 

Bring salted water to a boil for pasta.

Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.

Chop remaining vegetables

Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.

Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.

While vegetables are simmering cook pasta, according to package instructions and strain through colander.

Toss pasta with vegetable mixture and top with goat cheese if desired.

 

Serves 6

pdf of recipe can be found here

Spinach and Sweet Potato Saute

Warm Asparagus Salad

Warm Asparagus Salad 

Prep and Cook Time: 15 minutes 

Ingredients: 

½ small onion, cut in half and sliced thin

2 TBS light vinegar (rice, apple cider, or white wine)

1 cup hot water

1 bunch asparagus

3 TBS chicken or vegetable broth

7½ oz jar of roasted red bell peppers, drained and slivered (or 2 medium red bell peppers, sliced thin)

1 TBS balsamic vinegar

1 TBS extra virgin olive oil

salt and black pepper to taste 

Directions: 

Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients.

Heat 3 TBS broth over medium heat in a stainless steel skillet.

While broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.

When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes.

After about 10 minutes, remove onion from hot water and squeeze dry.

Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt, and pepper. Marinate for 4-5 minutes and serve warm. 

Optional: If you use fresh red bell peppers, sauté them for 7 minutes and toss with rest of ingredients in place of roasted peppers. 

Serves 4

pdf of recipe can be found here

Spinach and Sweet Potato Saute

Minute Cabbage with Ginger

Minute Cabbage with Ginger 

Prep and Cook Time: 12 minutes 

Ingredients: 

1 small head of red cabbage

1 TBS lemon juice

5 TBS low sodium chicken or vegetable broth 

 

Mediterranean Dressing

3 TBS extra virgin olive oil

1 TBS lemon juice

1 medium clove garlic, chopped or pressed

Ginger, sea salt, and pepper to taste 

Directions: 

Quarter cabbage, slice into 1/4-inch strips, and let sit for at least 5 minutes.

Chop or press garlic and let sit for at least 5 minutes.

Sprinkle cabbage with 1 TBS lemon juice before cooking to prevent it from turning blue.

Heat 5 TBS broth over medium heat in a stainless steel skillet. When broth begins to steam, add cabbage and cover. Sauté for no more than 5 minutes.

Transfer to a bowl. For more flavor, toss cabbage with the dressing ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) 

Serves 2

pdf of recipe can be found here

Spinach and Sweet Potato Saute

SUMMER SQUASH, MEXICAN STYLE

SUMMER SQUASH, MEXICAN STYLE

 

Ingredients:

 

  • 1 medium onion cut in half and sliced thin
  • 4 medium cloves garlic, chopped
  • 2 cups zucchini diced into ½ inch cubes
  • 2 cups yellow squash, diced in ½ inch cubes
  • 15oz can diced tomatoes, drained
  • 1 4oz can of diced green chili
  • 3 + 1 TBS chicken or vegetable broth
  • ¼ cup chopped cilantro
  • 3 TBS fresh chopped fresh oregano
  • salt and black pepper to taste
  • *Optional: drizzle with olive oil before serving

 

Directions:

 

  1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their health- promoting
  2. Prepare all the vegetables by slicing and
  3. Heat 1 TBS broth in 11-12 inch stainless steel skillet. Sauté onions in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic and sauté for another minute.
  4. Add zucchini, yellow squash, remaining broth, green chili, and cook for another 3 minutes or so until vegetables are tender, stirring often. Add tomatoes and continue to cook for another couple of
  5. Stir in herbs, salt and pepper. Serves 4

http://1oz.trahitt.org/wp-content/uploads/2020/01/SUMMER_SQUASH.pdfpdf of recipe can be found here