Posts Tagged ‘Canola oil’

Sweet Potato and Split Pea Stir-fry in Honey Mustard Sauce with Whole Wheat Pasta

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Sweet Potato and Split pea Stir-fry in Honey Mustard Sauce

Sweet Potato and Split pea Stir-fry in Honey Mustard Sauce

Yellow sweet potatoes, yellow split peas and a deliciously tangy sauce made with mustard (also yellow). I’m no psychologist, but my guess is that the past few days of gray skies have subliminally driven me to create a recipe that holds some resemblance to rays of sunshine. So, with the Produce Geek‘s picks of the week and some of my own favorites, I’ve created a non-traditional (but aren’t they all?) vegan stir-fry that will counter any degree of the winter doldrums .

Vegetarian/vegan? You’re good to go – No meat or animal products here!

Gluten Conscious? All will be well if you use gluten-free pasta, (Also, be sure to check your vinegar and mustard labels to make sure you’re in the clear.)

Everyone: Dig in! And subscribe to Eat This Now directly to get the Produce Geek’s expert buying advice every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • Sweet potatoes – 2 cups, sliced into very thin bite-sized pieces

    Raw materials for Sweet Potato and Split Pea Stir-fry

    Raw materials

Other ingredients…

  • Broccoli florets – 4 cups
  • Sweet onion – 2 cups, in thin wedges
  • Yellow split peas – 2 cups, cooked
  • Whole wheat linguine (or other pasta) – 2 cups, cooked
  • Long hot peppers – 1/2 cup, chopped into small pieces
  • Canola oil – 1/4 cup (plus 2 Tbsp for prepping the pan/wok)
  • White wine vinegar – 3 Tbsps
  • Brown mustard – 1/4 cup
  • Honey – 3 Tbsps

 Get cooking…

  1. Prepare the stir-fry sauce: Whisk together canola oil, white wine vinegar, mustard  & honey into a small bowl and set aside.
  2. Warm 2 Tbsps Canola oil in an extra large deep frying pan or wok on medium heat.
  3. When the pan is hot, add sweet potatoes, broccoli and onions. Stir often until tender, but not overdone.
  4. Decrease heat to low and add long hot peppers, split peas, pasta and sauce.
  5. Stir until ingredients are warm and evenly distributed.
  6. Serve and enjoy!

Makes 4  servings – Eat well!

Chicken, Apple & Avocado Salad with Honey Lemon Dressing

Chicken, Apple and Avocado Salad with Honey Lemon Dressing

Chicken, Apple and Avocado Salad with Honey Lemon Dressing

It’s been an unseasonably warm past few days here in central PA, so this week’s fantastic fruit recommendations from the Produce Geek fit nicely into what I was hungry most for during this balmy weather pattern. 

Here’s what I’m talkin’ about: Hass Avocados and Pink Lady Apples on a salad full of greens and grilled chicken breast – and accented with my zingy honey lemon dressing A delightfully light, yet filling meal that makes a terrific “day after holiday party” dish to alleviate at least a tiny bit of guilt from overindulgence. 

Vegetarians/Vegans: Substitute your favorite beans for the chicken and omit the cheddar cheese.

Gluten-conscious? You’re good to go provided your vinegar and cheese is in the clear – read the label!

What You’ll Need for the Salad:

First the Produce Geek’s picks…

Amounts are PER SERVING

  • Pink Lady apples – 1/2 medium apple, chopped

    Raw materials for this week's salad

    Raw materials

  • Hass Avocados – 1/2 avocado, sliced

Other ingredients…

Amounts are PER SERVING

  • Green leaf lettuce – 1 cup, torn into bite-sized pieces
  • Romaine lettuce – 1 cup, torn into bite-sized pieces
  • Red leaf lettuce – 1 cup, torn into bite-sized pieces
  • Grilled chicken breast – 4 oz  for each serving, chopped
  • Shredded cheddar cheese (optional) – 1 oz.

What You’ll Need for the Dressing:

Enough for about 4 servings

  • Canola oil – 1/4 cup
  • Extra Virgin Olive oil – 1/4 cup
  • White wine vinegar- 1/4 cup
  • Lemon juice – 2 Tbsp (freshly squeezed recommended)
  • Honey – 3 Tbsp
  • Cilantro – 2 tsps
  • Sea Salt – 1/4 tsp
  • Course ground black pepper – to taste
Get cooking…
  1. Toss the green leaf, red leaf and romaine lettuces together and place on plate.
  2. In a medium bowl, combine chopped grilled chicken breast and apple pieces.
  3. Add ground turkey and chives, and cook until the meat  is fully cooked.
  4. Remove meat from pan/wok & set aside  in a large bowl.
  5. Arrange the avocado slices around the perimeter of the bed of greens.
  6. In a small bowl, whisk the following together to create the dressing: canola oil, olive oil, vinegar, lemon juice, cilantro, honey,  sea salt & pepper.
  7. Pour 2 Tbs[ dressing for each serving into the bowl with the chicken & apples. Stir thoroughly.
  8. Add a serving of the chicken & apple mixture in the center of each salad plate (be sure to spoon up some of the dressing from the bottom of the bowl to drizzle on top!).
  9. Sprinkle with shredded cheddar cheese (optional).
  10. Serve and enjoy!
Make as many servings as you need to feed your family and friends! And don’t forget to subscribe to the Produce Geek’s Eat This Now blog to stay in-the-know about what to buy each week.

Nutty Stir-fried Rice with Spinach, Pear and Sesame Ginger Sauce

Nutty Stir-fried Rice with Spinach, Pear and Sesame Ginger Sauce

Nutty Stir-fried Rice with Spinach, Pear and Sesame Ginger Sauce

At first glance, you might think that this week’s creation has a rather odd combination of ingredients. But I believe that you’ll find this dish to make perfect sense after you taste it.

The Produce Geek‘s picks of the week included walnuts and Anjou pears. Matched up with some spinach, brown rice and my Sesame Ginger sauce, the fruit and nuts go from “oddball ingredients” to “out of this world”. Give it a try! 

Vegetarian/vegan: Enjoy – this dish is 100% both.

Gluten Conscious: No gluten here! (But if using soy sauce instead of Liquid Aminos, be sure you choose a gluten-free brand.)

Everyone: Dig in! And subscribe to Eat This Now directly to get the Produce Geek’s expert buying advice every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • Walnuts – 2 cups, chopped
  • Green Anjou Pears – 2 cups, chopped into bite-sized chunks
    Raw Materials

    Raw Materials

Other ingredients…

  • Spinach – 12 cups (sounds like a lot, but it shrinks severely when cooked!)
  • Brown rice – 2 cups, cooked
  • Sesame oil – 1/4 cup
  • Canola oil – 1/4 cup
  • Apple cider vinegar – 3 Tbsps (preferably raw)
  • Honey – 1 Tbsp (preferably raw)
  • Liquid Aminos (or soy sauce) – 1 Tbsp
  • Fresh Ginger – 1/4 cup, chopped
  • Olive oil – 2 Tbsp for prepping pan

 Get cooking…

  1. Warm olive oil in an extra large deep frying pan or wok on medium heat.
  2. In the meantime, prepare stir-fry sauce:
    • Put sesame oil, canola oil, vinegar, Liquid Aminos, ginger & honey in a blender.
    • Blend until smooth.
  3. When oil in pan is hot, add spinach. Note: add spinach gradually because all 12 cups might not fit in your pan all at once. Stir continuously until all spinach is in the pan.
  4. Add walnuts, cooked brown rice and stir-fry sauce. Stir until ingredients are warm and evenly distributed.
  5. Turn off heat and add pears. Stir to distribute evenly throughout the pan.
  6. Serve and enjoy!

Makes 4  servings – Eat well!

Black Bean Stir-fry Featuring Broccoli Rabe

Black Bean Stir-fry featuring Broccoli Rabe

Black Bean Stir-fry featuring Broccoli Rabe

There were some terrific cruciferous veggies on the Produce Geek’s pick list this week. Broccoli rabe and cabbage – both excellent stir-fry raw materials!

This week, I created a dish that featured black beans in combination with those healthful vegetables. For a splash of color (and to add sweetness to counter the hint of bitterness that accompanies broccoli rabe), I tossed in some sweet red pepper chunks. As for the seasoning, I kept it simple. The ingredients bring their own distinctive flavors to the plate and require little enhancement. We ate this one without rice or any other grain, but as always, do as you please to please  your own palate!

Vegetarian/vegans: This meal is vegetarian and vegan.

Gluten Conscious: No gluten here! 

Everyone: Dig in! And subscribe to Eat This Now directly to get the Produce Geek’s expert buying advice every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • Broccoli rabe – 4 cups, chopped and blanched(to remove some of the bitterness and augment the vibrant green of
    Raw materials for this week's dish

    Raw materials for this week's dish

    the veggie)

  • Green cabbage – 2 cups, chopped into 2 – 3 inch long strips

Other ingredients…

  • Sweet red pepper – 1/4 cup, chopped into bite-sized chunks
  • Fresh garlic – 2 cloves, minced
  • Black beans – 2 cups, cooked
  • Canola oil – 1 Tbsp for prepping pan
  • Sea salt – 1 tsp
  • Paprika – 1/2 tsp
  • Chives – 1 tsp
  • Honey – 1 Tbsp
  • Brown rice – 2 cups (optional)

 Get cooking…

  1. Warm canola oil and garlic in an extra large deep frying pan or wok on medium heat.
  2. When hot, add broccoli rabe, cabbage and red peppers and stir often until tender yet slightly crunchy (approximately 10 minutes).
  3. Lower heat to medium low and add black beans, spices and honey. Stirring until all ingredients are distributed evenly.
  4. Serve on plates all by itself or on top of rice or another grain
Makes 4  servings – Eat well!

Bring On Breakfast Stir-fry

 

Bring On Breakfast Stir-fry

Bring On Breakfast Stir-fry

Lured by the wiles of the Ephrata Street Fair in our downtown last evening, I didn’t keep with my normal Tuesday night routine of cooking up my recipe of the week. Wanting to stay true to my Wednesday post schedule, I incorporated the  Produce Geek’s pick of white potatoes into a hearty breakfast stir-fry this morning. Broccoli, cheddar cheese and some high-power protein (eggs and pinto beans) give this morning (or whenever you want to make it) meal some real get up and go!  


Vegetarian/vegan version: Remove the eggs & cheese from the equation and add more beans.

Gluten Conscious: This is a gluten-free recipe. But as always, check the label on your cheese to make sure it’s in the clear.

Everyone: Dig in! And subscribe to Eat This Now directly to get the Produce Geek’s expert buying advice every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • White potatoes – 4 medium, sliced very thinly

    Raw materials for Bring On Breakfast Stir-fry

    Raw materials for this week's stir-fry

Other ingredients…
  • Broccoli – 4 cups, cut into small pieces
  • Eggs –  4 whole
  • Pinto beans – 1 1/2 cups cooked
  • Cheddar cheese – 4 oz, shredded
  • Canola oil –  1 Tbsp for prepping pan
  • Course ground sea salt – 1 tsp
  • Course ground pepper – 4 good twists
  • Parsley flakes – a couple of pinches

Get cooking…

  1. Warm canola oil in an extra large deep frying pan or wok on medium heat.
  2. When hot, add potatoes & broccoli, stir often and cook until tender  (approximately 10 minutes).
  3. Add eggs, stirring non-stop, until cooked (approximately 3 minutes, give or take)
  4. Lower heat to medium low and add beans, cheese, salt & pepper. Stir until cheese is starting to melt (a minute or two)
  5. Serve with a sprinkle of parsley on each serving.
Makes 4  servings – Eat well!

Go for the “Gold” Green Bean Stir-fry

Go for the "Gold" Green Bean Stir-fry

Go for the "Gold" Green Bean Stir-fry

I ventured a little on the wild side with this chicken stir-fry! Embracing the  Produce Geek’s weekly picks of fresh green beans and Ginger Gold apples, I created a dish that delivers a unique taste experience.  In the mix, are sweet red peppers, hot peppers and Chinese cabbage – fantastic in any stir-fry, and perfect as the foundation for this one. The “gold” element refers not only to sweet/tart Ginger Gold apple slices, but also to the tangy lime tequila sauce that features gold tequila (just a teeny tiny bit!). Great over brown rice or served on its own.

Vegetarian/vegan version: Substitute white navy beans for the chicken.

Gluten Conscious: You should be good to go with this recipe, but do your research on whatever type of gold tequila you’re thinking of using.

Everyone: Dig in! And subscribe to Eat This Now directly to get the Produce Geek’s expert buying advice every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • Green beans – 6 cups
  • Ginger Gold apples – 2 apples, sliced

    Raw materials

    "Raw materials" for this stir-fry

Other ingredients…

  • Chinese cabbage – 8 cups, torn into bite-sized pieces
  • Sweet red pepper –  2 large, sliced then chopped into thirds
  • Long hot peppers – 2, seeded and sliced thinly and into small pieces
  • Grilled chicken breast – 16 oz, cut into strips
  • Canola oil – 1/2 cup (plus 1 Tbsp for prepping pan)
  • Fresh lime juice – 1/2 cup
  • Gold tequila – 2 Tbsp
  • Course ground sea salt – 1 tsp
  • Cilantro – 1 tsp
  • Brown rice – 2 cups

Get cooking…

  1. First, prepare the stir-fry sauce.
    1. Whisk together the canola oil, lime juice, sea salt & cilantro in a small bowl.
    2. Set aside.
  2. Warm approx. 1 Tbsp of canola oil in an extra large deep frying pan or wok on medium heat.
  3. When hot, add green beans & red peppers and cook until green beans are turning tender, stirring often (approximately 10 minutes).
  4. Add cabbage & hot peppers, stirring frequently, until cabbage is tender (3-4 minutes. Note: shrinkage is expected!)
  5. Add apple slices, chicken & stir-fry sauce – stir until ingredients are well-distributed and warm.
  6. Serve over brown rice or on its own.
Makes 4  servings – Eat well!

Nearly Naked Southwestern Vegetarian Stir-fry

Nearly Naked Southwestern Vegetarian Stir-Fry

Nearly Naked Southwestern Vegetarian Stir-Fry

Yes, I completely intend to grab attention with the name of this stir-fry! And it really does capture what the dish is all about – the core ingredients are SO full of taste, you really don’t need anything more than a little sea salt and cilantro to top it off.

The Produce Geek’s buying advice this week inspired me to combine jalapeno peppers (use poblanos instead if you’re the heat-sensitive type), tomatoes, and mangos with some other southwestern staples into a stir-fry that is a fiesta of flavor. Made with black and pinto beans, this vegetarian meal has volumes of taste and texture.  

Carnivores: Feel free to substitute lean ground beef for the beans.

Vegans: Simply omit the spoonful of sour cream /yogurt.

Gluten Conscious: You’re already there, just be sure to read the label on your sour cream and yogurt.

Everyone: Enjoy! And subscribe to Eat This Now directly to get the Produce Geek’s expert insight every week.


What You’ll Need For the Stir-fry:

First the Produce Geek’s picks…

  • Jalapeno peppers – 2 medium, chopped finely w/seeds removed

    Raw materials for Nearly Naked Stir-fry

    Raw materials featuring Produce Geek's picks

  • Mangos – 2 cups chopped, preferably organic
  • Tomatoes – 3 cups chopped (mix orange and red for a splash of color), heirloom varieties if possible, but regular vine-ripened will do nicely

Other ingredients…

  • White mushrooms –  4 cups, sliced
  • Shredded cabbage and carrots (aka slaw mix) – 6 cups (you can shred your own or buy a ready-to-go bag for convenience)
  • Black beans – 1 cup, cooked
  • Pinto beans – 1 cup, cooked
  • Brown rice – 2 cups, cooked
  • Onion – 3/4 cup, chopped finely
  • Garlic – 2 cloves, minced
  • Avocado – 2 small – medium sized, sliced
  • Plain Greek yogurt or sour cream – about 1 cup
  • Canola oil
  • Sea salt
  • Cilantro – flakes or fresh

Get cooking…

  1. Warm approx. 1 Tbsp of canola oil in an extra large deep frying pan or wok on med-high heat.
  2. Add garlic, onion, and jalapeno peppers and fry for approximately 3 minutes until they start to brown.
  3. Lower heat to slightly lower than medium and add slaw mix and mushrooms.
  4. Stir until they start to turn tender – approximately 4 minutes.
  5. Add beans, rice, tomatoes & mango, and stir until all ingredients are warmed and distributed evenly throughout the dish.
  6. Add sea salt and a few pinches of cilantro to taste – and serve it up!
  7. Top each serving with avocado slices and doll0p of Greek yogurt or sour cream.
Makes 4 spicy servings!
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