The first time I tried cauliflower rice was this summer during the week I ate a raw food diet. There, I said it. I am usually late to the party with trying things. I am also literally usually late to parties because I’m kind of a loser that way (but I digress, and anyway, the cool kids never show up early to parties). I am now a fan of this amazing rice substitute, and I am actually quite surprised that I haven’t had it more often. It’s filling because its a veg, and since most of eating is psychological, you can definitely feel as though you’re eating actual rice when you’re not. I’m not a big fan of substitute foods unless absolutely necessary or called for. I like real foods, with whole stuff and full everything — full -fat, whole grains and whole foods, and actual rice– no substituting anything. But, sometimes you feel like having cauliflower instead, or sometimes you wanna cut a few calories. Whatever the reason may be, this delicious stir-fry should satisfy your taste buds. And although this meal is absolutely #dumpskillet worthy, everything I used was fresh so I didn’t want to put it that category. However, this would of course still taste great with some older produce.
What You’ll Need:
2 cups cauliflower rice (you can purchase it at Whole Foods or Trader Joe’s, or make your own)
1 1/2 cups broccoli florets (fresh or frozen is fine)
1-2 cups edamame
2 medium-sized carrot sticks, diced
1 cup baby bella mushrooms, sliced
1/4 cup cilantro, removed from stems
1 small lime
1 teaspoon salt
1 teaspoon garlic powder
1 1/2 tablespoons soy sauce
2 tablespoons olive oil
What to Do:
Heat a large skillet over medium heat with olive oil.
Once hot, add the carrots and mushroom to the skillet and saute for approximately 3-4 minutes, stirring occasionally.
Add broccoli florets to skillet and continue to saute an additional 2-3 minutes, stirring the veggie mixture frequently.
Add cauliflower rice to skillet and stir rice into veggies until well mixed.
Let sit over heat for approximately 1-2 minutes, then add soy sauce, salt and garlic powder.
Stir all seasoning thoroughly into the stir-fry, mixing rice and veggies together and stirring frequently so the veggies do not burn.
Add edamame to stir-fry and reduce heat to low.
Mix edamame and about half of the 1/4 cup of cilantro into stir-fry and continue to stir the mixture occasionally. Leave on low heat for approximately another 1-2 minutes, then remove from heat.
Squeeze the juice of 1/2 of the lime into the stir-fry and mix well. Slice the remaining half into lime wedges.
Transfer stir-fry to serving plate and garnish with remaining cilantro and lime wedges.
Dump Skillet meals are ideas for meals to create with fresh produce– specifically fresh produce that is on its way out. Sometimes we don’t know what to make or what we can do with a bunch of veggies because we aren’t used to using produce as the star of our meals or as the only components of our meals. Hopefully these ideas will inspire you!
1/2 organic zucchini, sliced
1/2 yellow zucchini, sliced
4 baby bella mushrooms, sliced
About 2 full leaves of kale, thinly sliced
1 can Trader Joe’s fire-roasted tomatoes, mostly drained
3 tablespoons jarred banana peppers, with some of the vinegar juice in each tablespoon
3 teaspoons salt
1 teaspoon garlic powder
1-2 tablespoon nutritional yeast
1 tablespoon olive oil
What to do:
Heat a medium skillet on medium heat with olive oil in it.
Once hot, add zucchini and yellow squash and saute for approximately 3-4 minutes.
You want the squash to get a bit of a golden brown texture on each side. Turn the pieces and saute for an additional 3-4 minutes to brown each side.
Add 1 teaspoon of salt and the garlic powder and saute for an additional 30 seconds.
Place squash on a cloth or paper towel to drain excess oil.
Return skillet to heat and add mushrooms. Saute mushrooms for approximately 3-4 minutes, until slightly tender.
Add the entire can of fire-roasted tomatoes as well as the banana peppers and remaining salt; reduce heat to a low simmer.
Continue to simmer the mixture until it comes to a very light boil.
Add chopped kale stir into mixture until it is fully coated in the tomatoes.
Continue the simmer until kale is wilted down.
Transfer zucchini and yellow squash to a serving dish.
Spoon some of the fire-roasted tomato sauce next to the squash.
Too squash with nutritional yeast.
Can be served as is or over rice for an even heartier meal.
Awhile back, I posted a poll in my Instagram story asking what I should make with some vine tomatoes and onion. The results where 60% in favor of making a sauce (the sauce beat out making a full-on meal). So here’s the sauce I came up with. A chunky, tomato and meat sauce. I actually love chunky sauces, but have never made one from scratch. I’m sure I’ll try my hand at making a few more in the future, because not only do I love pasta sauces, but sauces in general. They add tons of flavor to dishes and they’re even more fun when you can dip stuff in them, like this tangy aioli I created.
What You’ll Need:
2 cups Beyond Meat beefy crumbles
2 medium vine tomatoes, diced into small pieces
1/2 large yellow onion, diced
1 clove garlic, minced
1/2 cup fresh basil, chopped
2 teaspoons tomato paste (optional, I didn’t use tomato paste and my sauce was thinner)
2 cups water
3 teaspoons salt
2 teaspoons oregano
2 teaspoons dried parsley (fresh can also be used)
1 tablespoon olive oil
What to Do:
Heat a medium-sized saucepan over low to medium heat with 1 tablespoon of olive oil.
Once hot, add onions and minced garlic to pan.
Saute for approximately 1-2 minutes.
Add tomato to pan and saute for another minute.
Add water, salt, oregano, tomato paste (optional) and parsley (only if using dried parsley. If using fresh, do not add parsley yet).
Stir all ingredients and reduce heat to simmer. Cover saucepan with lid and let simmer for approximately 10 minutes, or until water has reduced by about half.
Add Beyond Meat crumbles, fresh basil, and if using fresh parsley, add that to sauce as well and stir.
Let simmer for another 2-3 minutes. Remove sauce from heat.
Let sauce sit for approximately 5 minutes to settle.
Serve sauce over pasta. I used an organic spinach spaghetti pasta. Don’t forget the nooch!
You may have heard about all the benefits of purchasing organic produce. Actually, I initially only knew about one benefit, and that’s probably the one you heard about too — buying organic means that no pesticides were used on your produce. Although that is one huge and great reason to buy organic, I’ve discovered there are so many more reasons that benefit not only you, but also the environment as well as others.
Yes, it’s Good — No, it’s Amazing for your Health
Organic produce is defined as produce that has been grown without pesticides. To be more specific, according to the USDA, organic produce must be “… grown without synthetic pesticides, fertilizers or genetically modified organisms.”* As we all know (or should know) by now, pesticides can be toxic — after all, they are used to kill bugs. They are classified as poisons and therefore, they can indeed have a harmful effect on human health. But the good thing is that none of these substances are allowed in the production of organic produce. USDA standards for organic foods don’t only measure the presence of pesticides and fertilizers, but even take into account such details soil quality. All of this oversight creates some nutrient-packed fruits and veggies! And some researchers do believe that organic produce packs more of a nutrient-rich punch:
“Recently, researchers have found that while organic foods do offer similar levels of nutrients, like vitamins C and E, they also contain more antioxidants than conventionally grown foods. Antioxidants offer many benefits, the most important is that they slow down and sometimes prevent the oxidation of molecules, which can cause damage to our cellular structure.”**
And in that same article, those same researchers have discovered some of the impact non-organic food may have on our health:
“This research also found that non-organic food often contained more pesticides and cadmium, an element that can cause negative health effects after long-term exposure.”**
Then there’s the whole GMO thing. This has been an ongoing debate for some time now. I remember when I first heard about GMO’s — I was around 14 years old, and it was on an episode of my favorite television show. The episode centered around one of the main characters championing efforts to make sure that GMO foods were not used in the school cafeteria. I loved the episode but it did nothing to stir me toward finding out more about GMO’s. But now, I am very concerned about it. Although there is still no concrete research one way or the other on the matter, the main question at hand is whether or not modifying foods genetically is a health hazard for us humans. Only time will tell, but in my opinion, it’s better to be safe than sorry. If a food naturally exists one way, who are we to mess around with the genetic make-up of that food? Let nature do its job! In addition to this, sometimes, the genes that are introduced into these foods actually come from animals. I know, I cringed when I found that out too. Look at this excerpt from an NY Times article about GMO’s:
“Modern genetic engineering differs in two ways: Only one or a few new genes with a known function are introduced into a crop, and sometimes the new genes come from an unrelated species. Thus, a gene meant to instill frost tolerance into, say, spinach, might come from a fish that lives in icy waters.”***
All that being said, when you buy organic produce, you can be certain that it is:
organic, so no pesticides or toxic chemicals on your fruits and veggies.
GMO free, so those fruits and veggies are in your hands the way nature intended them to be, and there will certainly be no animal genes present!
Likely filled with bare minimum equal amounts of vitamins, and likely way more anti-oxidants than its non-organic counterpart.
So when it comes to your health, there’s definitely no downside to buying organic.
It isn’t Just “Non-GMO”, Because There’s a Difference
So there’s a difference between produce that is organic and produce that is “non-GMO”. These days, you will often see produce marked both as non-GMO and organic — but other foods that do not fall into the produce category are a better example here. I’m referring to boxed and packaged foods. If a food is labeled “non-GMO“, it can still contain preservatives, and other artificial stuff (coloring, dyes, etc). Only foods marked as organic do not include any of these substances.
You Help Save the Planet
Organic produce produces fewer emissions. It’s a trickle down effect — without all those icky pesticides and preservatives, organic fruits and veggies have a shorter shelf life — therefore, they are usually sold locally after harvesting — this is not always the case^, but realistically, there’s no way organic produce would last a cross-country trip and remain in peak shape without any sort of spoiling. So, when you buy organic (and locally grown) produce, you can be certain that Mother Earth is benefiting from your choice too.
Buying Organic (Sometimes) Means Supporting Local Business
If you’re buying locally grown produce, it’s probably organic. As just stated above this is not the case 100% of the time, so ask to be certain. But buying local does mean that you are supporting local farmers who are in turn, supporting their own families and business by selling what they grow to us. So if you’ve ever wondered what you can do to support small-business, buy local and organic! If you think it’s a great idea to help mom and pop shops instead of spending all your money at big-name stores, buy local and organic! If you just wanna sleep better at night knowing you helped a family business, buy local and organic!
Farmers Markets are chock-full of fresh, locally grown goodies, and this Spring and Summer season is the best time to start checking them out! I never purchased produce from a farmer’s market prior to becoming vegan. Yes, you read that correctly. It’s a little embarrassing to admit, because even if you’re not vegan, it’s great to take advantage of buying local produce and in the larger cities, these farmer’s markets are gold mines for fresh, local, and organic goods. Nonetheless, now that I have discovered how amazing they are, I know I won’t be able to stay away — it’s like introducing a kid to candy. Thus far, many of the suppliers I’ve gotten fruits and veggies from are organic and locally grown, which is great. And honestly, once you start frequenting these markets, you can see the difference in freshness. There’s no waxy, shiny coating on the apples. The leaves on all the greens look lively and big and spread out, like a male peacock’s tail during peak mating season — it’s just great. So it is possible to gain an eye for fresh, local, organic produce, it just takes a bit of time and eating! I just started trying to hone my eye for the fresh stuff, and I’d say it’s so far so good. Pretty soon, I’ll be a fresh produce whiz. Not to mention, you guys know how I feel about paying stuff forward — if you can get fresh, organic produce while supporting local farmers in the process; it’s another win/win.
Yeah, it’s a Little Pricier, but It’s Worth it
So here’s the deal: buying organic produce does cost more. I’ll be the first to admit that I cringed at the thought of spending more money on the same size container of fruits or veggies just because one was organic. That’s because I can be (selectively) cheap. But in my mind I knew it was worth it and that it was also the right thing to do — for all of the reasons I have just mentioned above.And even if you don’t want to buy everything organic, or if you feel that it just costs too much, at least try to purchase the infamous “dirty dozen”^^ organic. These fruits and veggies are known to have higher amounts of pesticides used on them as well as higher amounts of pesticide residue by the time they reach shelves:
Sweet Bell Peppers
There’s also the “clean 15”^^, or the produce that has the least amount of pesticide residue on them. Maybe you can forgo getting these items organic, but still try to purchase organic when and if you can!:
Below are a few of the awesome things I’ve picked up at farmer’s markets since the season started. I plan of going savage at the markets this summer, so stay tuned for more fresh goodies!
^ Locally grown produce is not necessarily organic — there are currently no regulations on locally grown produce — there is only a general consensus that this term refers to the distance from where the produce is grown to where it is sold. However, it is possible that locally grown produce may have some level of pesticides on them. Check with the supplier to ensure that the produce is not only locally grown but also organic. For more info on what these terminologies mean, check out this article.
^^ Produce Retailer: https://www.produceretailer.com/article/news-article/2018-dirty-dozen-and-clean-15-lists-released