Honey Sriracha Stir FryBy Kristin and Alex- Two Peas in a PodSo far 2021 has been a bit of a blur. January 2021, felt like 2020 lingered on. I guess what did we all expect? That somehow the new year would be magical and all of our woos would go away? Being a pessimist in an optimist world I never imagined anything different. This blog and recipe development were put on a standstill when most of my family got diagnosed with covid in January. We’re all doing well and slowly recouping back into society. Alex is usually my taste and spice master. He comes up with nectarous concoctions that I swear can rival any pro chef in the biz. However, he’s lost his sense of smell. Something you don’t realize you miss until all of a sudden you can’t smell life’s precious moments such as the crisp air after rainfall, the cut of freshly mowed grass, or the kitchen radiating with a home-cooked meal all throughout the house. Thankfully, his sense of taste is still top notch. This honey sriracha stir fry is a dish we’ve done multiple times before and finally decided to piece it all together. We’ve done it with vegetables by themselves as a vegan option and with chicken and pork to give it more meat. We decided to go with a combination of freshly cut veggies smothered in sauce and topped with a fried egg. The egg helps cut some of the spiciness from the sauce and provide an additional sweetness to the mix. You can technically use any vegetables you like and that’s the beauty of stir fries. Don’t have broccoli but cauliflower. Swap it out! Do you prefer snap peas vs. water chestnuts or simply want to use both? Go for it! No matter what combination of vegetables or protein you use, once it’s coated in sauce, it’s tasty all the same. So give it a try and let me know what you think in the comments below!
Nutrition Tip*
Eggs are an excellent source of choline. Choline is an essential nutrient that has many functions. It helps create fats that are vital for the structure and integrity of cell membranes. It is needed to make acetylcholine, a neurotransmitter necessary for mood, memory, muscle control and focus. Choline helps contribute to methylation which helps repair and produce your DNA. There’s also been research that shows choline is important for early fetal brain development. A majority of choline in eggs is found in the yolk. For years, people were afraid to eat eggs and some stopped them all together. However, we now know that they can be included in a balanced diet due to their benefits and essential nutrients such as choline. So go ahead and incorporate 1-2 eggs into your daily routine and enjoy!African Peanut StewBy Kristin and Alex- Two Peas in a PodMost people do black eyed peas with collard greens to help bring on good luck in the new year. This year, we did one of our favorite recipes, African Peanut Stew with collard greens. We tried this recipe a couple years back after thinking we wanted to try out more African cuisine. We love trying foods from other cultures and it's a great way to enjoy new flavor combinations that you would never imagine before. Peanuts and ginger in a stew? Lets do this! This stew is hearty, delicious, comforting and tasty, which is the most important part. We typically pair it with white or brown rice and top it with peanuts to add an additional protein and crunch to the mix. So get out your apron, grab a cooking buddy, and start 2021 with a bang by cooking this spicy, simple stew that everyone will enjoy.
Nutrition Tip*
Greens, such as collard greens are an excellent source of vitamin K. Vitamin K is an essential vitamin that helps aid in blood clotting and bone health. Since vitamin K is a fat-soluble vitamin it absorbs better when taken with a meal that incorporates healthy fats. In this stew, there is olive oil and peanut butter which are providing the fats to help boost vitamin K absorption. People who are taking certain medications such as, Warfarin should be conscious of how much vitamin K they're taking in due to the risk of vitamin-medication interaction. Butternut Squash SoupBy Kristin and Alex- Two Peas in a PodFall is officially here and with fall the bountiful harvest awaits. Butternut squash is a common winter squash that can be roasted, stewed, and pureed into soups among other things. This recipe takes butternut squash and pairs it with those lovely fall spices such as ginger, cinnamon and cloves. As the soup is cooking, the house will radiate with warmth and the aroma of fall will fill the air. Soup is the ultimate comfort food, especially in the form of a tasty bread bowl. You can also pair it with a light salad as a healthier option or with a baguette on the side. So what are you waiting for? Give it a try and I promise you won't be disappointed.
Nutrition Tip*
Just one serving of this delicious soup has about 20% of your daily value for potassium. Potassium is one of the most important minerals in the body and it's often lacking in the standard American diet. Potassium helps regulate fluid balance, support blood pressure, heart health, and muscle strength. The recommended intake for adults is 4700 mg/day. Consuming enough potassium through food is the best way to go in order to get the other benefits of eating plant-based (high fiber, high antioxidants, vitamin rich, lower in sodium). Potassium is abundant in plant-based foods such as squash, potatoes, leafy greens, avocados, apricots, prunes, bananas, melon, white beans and tomatoes. Sweet Potato ChiliBy Kristin and Alex- Two Peas in a PodMild, medium, hot or extra spicy? How do you prefer your chili? We all have our favorite chili recipe and for some of us this tradition has been passed down from generation to generation. Chili can be made in a multitude of different ways to suite your preferences. It's an easy one pot dish where you simply throw everything together and let it simmer away until it's cooked. I came up with this recipe because I was wanting a meatless, hearty chili that anyone, even your uncle or spouse, who has to have meat at every meal will love. Using fresh sweet potato and two types of beans you're left feeling full and satisfied after just one bowl. This chili is ideal for people who like spicy foods. If you're wanting a more mild chili, merely cut back on the chili powder from 3 tbsp to 1 tbsp and from 1/2 tsp to 1/4 tsp for the cayenne pepper. I personally believe chili is meant to be spicy but that's just me. So trust me and give this recipe a go! You won't be disappointed!
Nutrition tip*
Fiber, the ultimate plant-based nutrient that has been shown to improve gut health, heart disease, diabetes, constipation, and weight management. The main source of fiber comes from eating fruits, vegetables, whole grains, beans, legumes, nuts and seeds. This nutrient is severely lacking in the standard American diet. The recommendation for adults is to get around 25-30 g fiber per day from food. The average intake of fiber in the U.S. is only 15 g per day. Just one serving of this delicious sweet potato chili provides 13 g of fiber, about half of the recommended amount of fiber we're supposed to be eating daily. Even if you're not fully willing to give up meat, eating more plant-based foods that are loaded with fiber can be beneficial for your overall health. Sausage and Cabbage Stir FryBy Kristin and Alex- Two Peas in a PodI honestly never tried cabbage until I was an adult. Both of my parents say that it is not their favorite vegetable so I always got something else offered at the dinner table. I tried this recipe for the first time a couple years ago and ever since it has become a main staple as a healthy dinner option in our household. Why do I make this recipe so often? Not only is it simple, quick, and delicious but it is also quite affordable. Cabbage is one of those vegetables that is offered year around where we live. I can usually get a whole head of cabbage for around $2. Pair that with a couple sausage links, a couple large carrots and the vinaigrette mixture and I can usually get away with spending less than $10 for this whole recipe that serves 8. Recently I served this dish to my parents and guess what? They both enjoyed it! They were shocked that they could like a recipe with cooked cabbage as the main ingredient. Don't knock it until you try it!
Nutrition Tip*
Red cabbage is loaded with essential nutrients such as fiber, vitamin C, vitamin A, potassium, vitamin B6, iron and magnesium. I am going to specifically talk about vitamin A. In one medium head of red cabbage there is 187% DV of your vitamin A. In one medium head of green cabbage there is 17% DV of your vitamin A. Vitamin A, also known as beta-carotene, is found in a variety of colorful fruit and vegetables such as mango, melons, carrots, sweet potatoes and pumpkin. The benefits of vitamin A are that it acts as an anti-inflammatory, an immune booster, promotes quality vision, improves skin, and assists with healthy reproduction. The amount of vitamin A you need depends on your age, sex, and if you're pregnant or breastfeeding. Most healthy men and women need around 900 and 700 mcg RAE respectively per day. Deficiency is very rare but toxicity can be an issue. Toxicity occurs for adults at around 3000 mcg RAE per day and it is mainly from supplements not food. Vitamin A toxicity can lead to nausea, headache, dizziness, coma and potentially death. I'm not against supplements but eating real food is the best source of vitamins and nutrients, especially when it comes to vitamin A. Cod with Habanero Mango SalsaBy Kristin and Alex- Two Peas in a PodI usually try and aim for fish in my diet at least 2x per week not only for the lean protein but for the healthy omega-3s. My husband is not a big fish eater and this has always been a struggle. However, with the right topping and seasoning to enhance the flavor of the fish, we're on a positive path of getting more in our diet that we both can enjoy. I created this recipe simply because mangos are in season and they were on sale at the store. I was tired of our same old fish go-to recipes and wanted to give this one a try. Most of our recipes use a lot of spice. Being born and raised in the southwest, we're accustomed to spicy dishes on a daily basis. If you prefer a more mild salsa, you can swap out the habanero for a poblano, Anaheim, Cubanelle, or banana pepper. The mango salsa also pairs well with tortilla chips, quesadillas, and fish tacos.
Nutrition Tip*
Create your meals around seasonal, fresh produce vs. the protein. In the standard American diet, we tend to focus on the meat and not enough on the produce. Meat and seafood are available all year long. Who knows how long it's been since they were first prepared and packaged. If you want tasty fresh meals, choose produce that's in season and pair it with your protein of choice. This not only helps you get more plants in your diet but choosing fruits and vegetables in season is often more nutritious, affordable, stronger in flavor, and sustainable. Deciding to eat more locally grown produce and protein sources are both beneficial for the environment and for your local community as well.
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