Food recipes
ALMOND AND VEGGIE STIR-FRY
ALMOND AND VEGGIE STIR-FRY
Ingredients:
2 small yams or sweet potatoes, cut into bite-size pieces
1 small head cauliflower, cut into bite-size pieces
2 leeks or 1 medium onion, sliced
1 summer squash, stemmed and cut into bite-size pieces
1 handful green beans, cut into bite-size pieces
1 cup white button mushrooms, quartered
4 teaspoons toasted sesame oil
½cup sliced almonds
2 tablespoons arrowroot powder
2 tablespoons water
Directions:
Salt and freshly ground black pepper
Toasted sesame seeds, for garnish
1. Put the yams, cauliflower, leeks, squash, green beans, and mushrooms into a large, deep skillet and pour in just
enough water to cover the bottom of the pan. Bring to a boil, reduce the heat to medium-low, cover, and cook until
the vegetables are just tender, about 10 minutes.
2. Meanwhile, put 2 teaspoons of the oil into a small skillet over medium-low heat. Add the almonds and cook,
stirring, until light golden brown. Remove from the heat.
3. In a small bowl, whisk the arrowroot powder with 2 tablespoons water until dissolved. Remove the lid from the
vegetables and stir in the arrowroot mixture. Season the vegetables with salt and pepper to taste, and cook until the
liquid thickens, 1 to 2 minutes. Add the toasted almonds and remaining sesame oil to the vegetables and stir well to
combine. Remove from the heat, garnish with sesame seeds, and serve immediately.
High in healthy monounsaturated fats, almonds have been linked with lower LDL cholesterol levels and
reduced risk of heart disease by many studies. Almonds are also high in vitamin E, which acts as an
antioxidant and also has heart-protective properties. In addition, a quarter-cup of almonds contains one
quarter of your daily value for magnesium, an essential mineral that benefits heart function, aids in bone
growth, and may protect skin from UV damage. According to studies, the healthy fats in almonds may even
be able to help you lose weight.
BROWN RICE WITH PINE NUTS
BENEFITS: HEART + IMMUNITY + BRAIN & VISION + ANTI-AGING BEAUTY
While interviewing a 101-year-old man from Kunming, China, I learned about this
simple, tasty recipe. He liked to cook nuts and seeds with his rice, which I found
delicious. This recipe was one of my favorites of his nut-rice combinations. Not only
does it add a deliciously nutty flavor and texture to the brown rice, but pine nuts are
chock-full of nutrients—essential fatty acids, antioxidants like pycnogenol, and
protein. This dish could easily serve as a quick meal on the go or a wonderful
complement to any main course.
SERVES 4
Ingredients:
2 small yams or sweet potatoes, cut into bite-size pieces
1 small head cauliflower, cut into bite-size pieces
2 leeks or 1 medium onion, sliced
1 summer squash, stemmed and cut into bite-size pieces
1 handful green beans, cut into bite-size pieces
1 cup white button mushrooms, quartered
4 teaspoons toasted sesame oil
½cup sliced almonds
2 tablespoons arrowroot powder
2 tablespoons water
Directions:
Salt and freshly ground black pepper
Toasted sesame seeds, for garnish
1. Put the yams, cauliflower, leeks, squash, green beans, and mushrooms into a large, deep skillet and pour in just
enough water to cover the bottom of the pan. Bring to a boil, reduce the heat to medium-low, cover, and cook until
the vegetables are just tender, about 10 minutes.
2. Meanwhile, put 2 teaspoons of the oil into a small skillet over medium-low heat. Add the almonds and cook,
stirring, until light golden brown. Remove from the heat.
3. In a small bowl, whisk the arrowroot powder with 2 tablespoons water until dissolved. Remove the lid from the
vegetables and stir in the arrowroot mixture. Season the vegetables with salt and pepper to taste, and cook until the
liquid thickens, 1 to 2 minutes. Add the toasted almonds and remaining sesame oil to the vegetables and stir well to
combine. Remove from the heat, garnish with sesame seeds, and serve immediately.
High in healthy monounsaturated fats, almonds have been linked with lower LDL cholesterol levels and
reduced risk of heart disease by many studies. Almonds are also high in vitamin E, which acts as an
antioxidant and also has heart-protective properties. In addition, a quarter-cup of almonds contains one
quarter of your daily value for magnesium, an essential mineral that benefits heart function, aids in bone
growth, and may protect skin from UV damage. According to studies, the healthy fats in almonds may even
be able to help you lose weight.
BROWN RICE WITH PINE NUTS
BENEFITS: HEART + IMMUNITY + BRAIN & VISION + ANTI-AGING BEAUTY
While interviewing a 101-year-old man from Kunming, China, I learned about this
simple, tasty recipe. He liked to cook nuts and seeds with his rice, which I found
delicious. This recipe was one of my favorites of his nut-rice combinations. Not only
does it add a deliciously nutty flavor and texture to the brown rice, but pine nuts are
chock-full of nutrients—essential fatty acids, antioxidants like pycnogenol, and
protein. This dish could easily serve as a quick meal on the go or a wonderful
complement to any main course.
SERVES 4
Printed from https://recipe.bluelayer.org/recipe/66226/almond-and-veggie-stir-fry