Cheesy Garbanzo Bean Stir Fry

Cheesy Garbanzo Stir Fry

Gluten, soy, dairy free, vegetarian, vegan

This is a good recipe to make a large batch of and use for lunches for the next few days. It is also good cold!  Whether you are a vegetarian or not, it is good to have some meatless meals on occasion.  

Ingredients

  • 2 T. avocado oil
  • 1 t. dried oregano
  • 2 cloves garlic minced
  • 1 large zucchini chopped
  • ½ c. mushrooms sliced
  • 1 can garbanzo beans drained and rinsed
  • 1 tomato chopped
  • 1 bell pepper chopped
  • 2 T. nutritional yeast

Directions.

  1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans.  Cook on medium heat for around 10 minutes until vegetables are cooked through. 
  2. Add in the tomato and cook for another 5 minutes.
  3. At the end, add in the yeast and blend in.
  4. Serve and enjoy! This dish would be good with cauliflower rice. 
Cheesy Garbanzo Bean Stir Fry
Serves 2
A vegan/vegetarian dish that is gluten, soy and dairy free. A good source of protein, complex carbs, fiber, and healthy fats along with several vegetables
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262 calories
44 g
0 g
5 g
14 g
1 g
438 g
333 g
9 g
0 g
3 g
Nutrition Facts
Serving Size
438g
Servings
2
Amount Per Serving
Calories 262
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 333mg
14%
Total Carbohydrates 44g
15%
Dietary Fiber 6g
22%
Sugars 9g
Protein 14g
Vitamin A
55%
Vitamin C
192%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 2 T. avocado oil
  2. • 1 t. dried oregano
  3. • 2 cloves garlic minced
  4. • 1 large zucchini chopped
  5. • ½ c. mushrooms sliced
  6. • 1 can garbanzo beans drained and rinsed
  7. • 1 tomato chopped
  8. • 1 bell pepper chopped
  9. • 2 T. nutritional yeast
Instructions
  1. 1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans. Cook on medium heat for around 10 minutes until vegetables are cooked through.
  2. 2. Add in the tomato and cook for another 5 minutes.
  3. 3. At the end, add in the yeast and blend in.
  4. 4. Serve and enjoy! This dish would be good with cauliflower rice.
Notes
  1. If you are a vegan/vegetarian, nutritional yeast can be a good source of B12.
beta
calories
262
fat
5g
protein
14g
carbs
44g
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TruFoods Nutrition http://trufoodsnutrition.com/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Garden Herbed Crust-less Quiche

Garden Herbed Crust-less Quiche

I used what vegetables and herbs that I had on hand. Feel free to use the ones you prefer in this recipe as it is very versatile.

This makes a great make-ahead recipe to use for weekday morning breakfast or take to work for lunch.

Gluten, soy and dairy free

crustless quiche 2

Ingredients

  • 1 t. avocado oil and 1 T. avocado oil separated
  • 1 onion minced
  • 2 cloves garlic minced
  • 5 cups greens of your choice. (kale in spinach work well but I have made this with mixed dark greens and came out great)
  • Other veggies: here is what I used but play around with this: 1 c. sliced mushrooms, 4 mini bell peppers chopped, 4 broccolini stalks chopped.
  • 2 T. nutritional yeast (optional but gives it a protein and nutrient boost and has a cheesy taste)
  • Mixed Herbs: I used what I had in my garden and did not measure. Here is what I used.  Rosemary, basil, green onion, chives.  Feel free to use fresh or dried and add according to your taste.
  • s/p to taste.
  • ¾ c. milk alternative (I like pure coconut milk as most of the boxed milk alternatives on the store shelves are filled with so much added “stuff”. I don’t use cow dairy as large organic farms have been getting through loop holes and these big dairy organizations have found to not be following true organic practices.) 
  • 5 pasture raised eggs
  • Organic cheese (optional) I did not add any

Directions

  1. Grease a 9- inch pie dish with the 1 t. avocado oil. Set this aside. Preheat oven to 350 degrees F.
  2. Heat the 1 T. avocado oil in a large skillet. Add in the onion and sauté for 2-3 minutes. Add in the peppers, mushrooms, broccolini and the garlic and sauté for another 2-3 minutes.  Add in the leafy greens and sauté until they have wilted. 
  3. Add in the s/p and the fresh or dried herbs of choice
  4. Whisk the milk and the eggs together and cheese if using. Add in the nutritional yeast and stir. 
  5. Blend the veggie mixture with the milk and pour into the pie dish (to save one step, I measured out the milk in a large measuring cup and added in the eggs and yeast. Then I poured this and the veggie blend right into the pie dish and give it a good stir in the dish.)
  6. Bake for 50-60 minutes (mine in a convection oven took 45) until top is lightly browned.
  7. Serve hot or cold.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Top 3 Foods to Eat Every Day

3 Foods You Should Eat Every Day and Reasons Why

 

Cruciferous Vegetables

broccoli-sprouts

 

  • This includes broccoli, cauliflower, Brussels sprouts, cabbage, broccoli sprouts, kale, bok choy,
  • These vegetables contain sulforaphane which is known for its anti-cancer properties.
  • Sulforaphane may have anti-depressant and anti-anxiety properties
  • This compound in cruciferous vegetables may also reduce inflammation and pain associated with chronic health conditions such as fibromyalgia.
  • Sulforaphane is shown to be cardio protective
  • These vegetables are rich in antioxidants
  • We are exposed to toxins daily and these vegetables can aid in the body’s natural detox process.
  • Try to add in a mix of raw and cooked cruciferous vegetable into your daily diet

Green Leafy Vegetables

salad picture

  • This group includes foods such as spinach, Swiss chard, collard greens, mustard greens, red and green leaf lettuce, romaine lettuce and kale, (some leafy greens also fall into the cruciferous list)
  • They are a rich source of beta carotene which can be converted into vitamin A and can also improve immune function.
  • They have been shown to influence intestinal health- these studies were done in lab animals and more research is needed, however preliminary findings are exciting. (if you read my other posts, you know by now that gut health plays a large role in our immune health and our mental health as well)
  • Low in calories, but rich in fiber, folate, and magnesium
  • They can aid in reducing your risk of cancer and heart disease and should be added in for those with type 2 diabetes. 
  • They are rich in antioxidants which are brain protective
  • Consuming your greens raw will give your body the enzyme boost it needs.  Raw foods have the most active and alive enzymes and we need enzymes to breakdown and digest our food and get the nutrients from those foods. 
  • Add to a salad or a green smoothie to make it simple, or sauté some greens to serve with eggs or mix them into a frittata

Herbs and Spices

herbs to plant pic

  • Unfortunately, in the US many people still are unaware of the value of plants as medicine. In Europe and Asia herbs tend to be more appreciated for their therapeutic properties. 
  • Herbs are the leaves of herbaceous plants.
  • Spices may be the bark, root, bud, fruit or berry of a plant
  • Get past the salt and pepper and add a variety of spices into your daily diet
  • While each spice and herb may have its own unique benefits, the point is that by adding in even small amounts daily can impact your health.
  • If you are unsure how to use spices, start with pre-made spice blends.
  • To save money, buy spices in bulk or start your own herb garden
  • Fresh herbs will tend to add a more delicate flavor to foods than dried herbs. When substituting dried herbs for fresh use 1 teaspoon dried for 1 tablespoon fresh. 
  • Unless it says it is organic, assume it has been irradiated or sterilized per FDA ruling. An organic herb or spice will use a flash-freeze or steam process to sterilize as opposed to using fumigants. 
  • Drink a variety of herbal tea blends.

Bottom Line

By adding in a salad, a vegetable to your meal and/or snack and adding spices to your meals you should be able to reap the health benefits of these foods.  Don’t eat the same green, veggie and herb every day-mix it up and add variety into your diet to reap all the benefits these foods have to offer. 

Sources

Murray, et. al. (2005) The Encyclopedia of Healing Foods. NY: Atria Books

Wood, R. ( 2010) The New Whole Foods Encyclopedia.  NY: Penguin Books

http://www.whfoods.com/genpage.php?tname=btnews&dbid=126

http://www.greenmedinfo.com/blogs/top-10-reasons-eat-your-cruciferous-veggies

http://www.babraham.ac.uk/news/2011/10/green-vegetables-directly-influence-immune-defences-and-help-maintain-intestinal-health

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

Karen Brennan, MSW, CNC, Herbalist

Board Certified in Holistic Nutrition®

Tru Foods Nutrition Services, LLC

www.trufoodsnutrition.com

303-522-0381

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