Enjoy this simple, yet tasty stir fry!

Ingredients:

• 1 yellow onion (cut into slivers)
• Water to saute the veggies in
• 1½ cups sprouted quinoa
• 3 cups of water
• 1 bunch of kale (de-stemmed and chopped)
• 7 heirloom carrots (chopped)
• 2-3 sprays of Liquid Aminos (If you’re using liquid amino that’s not in a spray bottle, do about 1-2 teaspoons, or to taste)
• 3/4 inch of turmeric root (minced)
• 5 cloves garlic (minced)
• 2 bell peppers (chopped)
• 1 bunch asparagus (chopped)
• 1 TBSP fresh dill

Directions:

1. Start sauteing the onions by adding them to a medium-sized pan with some water and cook covered for about 10 minutes or until they’re caramelized. You want enough water to cover the majority of the onions, but not all the way covered. Make sure to keep an eye on them and stir often.
2. Start cooking the quinoa in another medium-sized pan. Bring the quinoa and 3 cups of water to a boil, reduce and simmer for about 15 minutes, or until all of the water is absorbed.
3. Add 1-2 sprays of liquid amino to your onions, along with the garlic, and cook for an additional 2 minutes. You will want to continuously add water to your pan as it gets absorbed while cooking.
4. Add peppers and carrots and cook for another 4 minutes.
5. Next, add the turmeric and asparagus and cook for 3 minutes.
6. Lastly, add kale and cook until it turns a really pretty green. It doesn’t usually take that long, maybe 2-3 minutes. Add more liquid amino to taste (about 1 more spray).
7. Combine the quinoa, veggies, and top with Creamy Pesto Stir Fry. Serve immediately. Store anything additional in the fridge separately so you can use it for the rest of the week 🙂

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Ingredients:

• 2 cups mushrooms (or one packet)
• 1 red onion (chopped)
• 3 cloves garlic (minced)
• 1 red bell pepper (chopped)
• 1 orange bell pepper (chopped)
• 2 zucchinis (sliced horizontally in 1/4 inch thick circles)
• 1 can black beans​ (drained and rinsed)
• 1 can Amy’s Lentil Soup (low sodium)
• Vegetable broth for sautéing
• 1 lemon
• 2 cups Spinach
• 1 Tbs Rosemary (or to taste)
• 1 Tbs Oregano (or to taste)
• 1 Tbs Thyme (or to taste)
• 1 Tbs Paprika (or to taste)
• 1 Radish (Sliced in thin circles, to top)

1. Heat up a pan over medium heat with a splash of veggie broth. We use veggie broth instead of oil, so you will want to keep a closer eye on it than you would if you were using oil.
2. Add mushrooms, onions, and garlic to the pan and start cooking for about 3-5 minutes.
3. Add zucchini and peppers. Cover and cook for 5 minutes.
4. Add spices, we typically do equal parts of rosemary, oregano, thyme, and paprika. If you don’t like any of these particular spices you can always substitute for whatever you like.
5. Add the drained and rinsed beans, lentil soup, and cook about 2-3 minutes (enough time to warm the soup up)
6. Add the juice of your lemon and spinach. Cook until the spinach starts to wilt and turns to a really pretty green.
7. Top with Radish. Enjoy 🙂

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Creamy Chickpea & Kale Stir Fry

This is a recipe from a cooking class with Nicole, it is great to use for weekly food prep.  This stir fry is protein packed with beans & veggies, and it is oil-free.  Feel free to add any other veggies that are in season!

Ingredients:

– 4 cloves garlic

– 1 onion

– 1 can coconut milk

– 1 tsp. thyme, oregano, paprika & rosemary

– 2 bell peppers, chopped

– 1 cup green beans, 1 can/cup organic chickpeas

– 1 head kale

– 1/2 to 1 cup vegetable broth (low-sodium)

– 1 cup mushrooms

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Directions:

– Chop 4 cloves garlic.  *Do this first and let the garlic sit for 10 minutes.  Allowing the garlic to sit after chopping prevents allicin from being destroyed during cooking.  Allicin is anti-inflammatory and anti-cancer!  

– Add 1/2 cup vegetable broth to a sauté pan, and heat.  Add chopped onions, and cook for 5-10 minutes on medium (add vegetable broth as needed), stirring frequently.

– Add garlic & mushrooms, cook for another 10 minutes, stirring frequently. 

– Add coconut milk, bell peppers, green beans, chickpeas, kale, and spices.  Cook for 10-20 minutes, stirring every few minutes, until you reach the desired consistency and texture.

– If you like spicy, you can add red pepper flakes! 

The post Creamy Chickpea & Kale Stir Fry appeared first on Wellness Training Institute.

Stir Fry and Vegan Cheesy Fajitas (FOOD PREP!)

   We find that when people start eating healthy and eating more vegetables, they also start spending a lot more time in the kitchen!  This is why when we have cooking demonstrations we teach our members how to make multiple meals out of the same ingredients and all at the same time.  

   In this cooking demonstration we show you how to make three different recipes using the same basic ingredients, in less than an hour!  

Mushroom and Quinoa Stir Fry (step 1)

Ingredients

–       1 cup red quinoa (soaked over night)

–       2 garlic cloves (chopped or minced)

–       1 container (or about 8) cremini mushrooms (sliced)

–       2 small onions (chopped)

–       ½ avocado (chopped)

 Directions

–       Chop 2 big cloves of garlic.  *Do this first and let the garlic sit for 10 minutes.  Allowing the garlic to sit after chopping prevents allicin from being destroyed during cooking.  Allicin is anti-inflammatory and anti-cancer!  

–       Cook 1 cup red quinoa in 2 cups of water (or vegetable broth for more flavor).  Allow the mixture to come to a boil, then lower to a simmer.  Cover and cook for 15 minutes, make sure water doesn’t completely evaporate.  Stir every few minutes.  When quinoa is cooked you will see a “tail” where the lining of the quinoa curls up.

–       Place garlic and onion in a stir fry pan, add about ½ cup vegetable broth (more if needed) and heat on low-medium.

–       After about 5 minutes (or until onions are translucent) add mushrooms, stirring occasionally and cook for another 5-10 minutes

–       Once mushrooms are cooked pour 3/4 the mixture into a bowl, add ½ cup quinoa and avocado, enjoy!  ***KEEP 1/4 of this mixture to add to your fajitas (next recipe) 😀

“Cheesy Vegan Fajitas” (step 2)

Ingredients

For the Fajitas:

–  2-3 romaine leaves 

–  Leftover mushroom stir fry 

–  2 peppers (yellow, red, or orange, sliced)

– 1/2 avocado chopped (optional)

For Cheese Sauce:

– 3/4 cup cashews (soaked 8 hours or overnight)

– 1/2 cup vegetable broth

– 2 garlic cloves

– 1/2 cup nutritional yeast

– 1 tsp. dijon mustard (Annie’s Organic is a great brand)

– 1/2 lemon

Directions: 

– In a food processor combine cashews, vegetable broth, garlic, nutritional yeast, mustard, and juice of 1/2 lemon.  Blend until thin.  

– Add peppers to the mixture of mushrooms, garlic, and onions.  Sauté for 1-2 minutes.  

– Place cheese sauce in the lettuce cups, top with the mixture of peppers, mushrooms, garlic and onions. 

– Top with 1/2 avocado if desired!

Green Goodness Stir Fry (step 3)

Ingredients:

– 1 bush of kale

– Few handfuls of spinach 

– Few handfuls of green beans

– 1 pomegranate 

– 1/2 lemon

Directions:

– Place kale in a bowl and massage for 2-4 minutes.  This is going to breakdown the cell walls of the kale to bring out the flavor and make it easier to digest!  

– Chop kale

– Add about 1/2 cup of vegetable broth into your sauté pan and heat.  There will still be some garlic and onion in your sauté pan, but add more for flavoring as needed. 

– Add green beans and kale 

– Cook for 2-3 minutes until kale and green beans begin to soften, then add spinach.  Stir frequently.  

– Cut 1 pomegranate in half, and scoop out seeds.  Sprinkle on top of stir fry, and enjoy on any other dish!  

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