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Kura Eats | Carrots

September 10, 2016

KURAEATS   Nutrition   Recipe  

Farmer's Market Find of the Week 

In my kitchen, carrots are almost always in the fridge — either as snack for Biskit (my crazy pup) or as an ingredient in soup, stews or stock. If you are headed to the farmers market this morning I recommend mixing it up and grabbing a bunch of the multi-colored carrots, your kids will enjoy the dip dyed colors and you will get some extra nutrients ( purple carrots have higher amounts of Vitamin A). Not sure what to make with them, the recipe below is one of my favorite go to meals, less than 20 minutes to prep and makes enough for lunch the next day. 

Pollo Con Salsa Roja

Prep Time: 15 minutes
Cook Time: 5-6 Hours
Serves: 5-6

 

Ingredients

  • 2 cups carrots, diced 
  • 7 celery stalks, diced
  • 1 yellow onion, sliced
  • 4 cloves garlic, minced
  • 3 pounds boneless, skinless chicken thighs
  • Juice from one lemon 
  • 1 (28-ounce) can El Pato Para Enchiladas
  • 2 Avocados, diced
  • 1 bunch cilantro, chopped

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Directions

1. In the bottom of your slow cooker, layer the carrots, celery, and onions,and top with the minced garlic
2. Top the veggies with the chicken, squeeze the lemon juice over the chicken, and pour the entire contents of the El Pato sauce on top.
3. Cook on low all day (6-8 hours). Serve in bowls topped with the diced avocado and cilantro.  
**Quick Tip** When storing the rest of your carrots, be sure to remove leafy green tops and stems so they don’t draw moisture away from the carrots, which will help them stay fresh and firm. Store in the refrigerator for up to a couple of weeks (they last a while!).

Bacon, Basil and Heirloom Tomato Frittata

Prep Time: 10-15 minutes
Cook Time: 15-20 minutes
Serves: 6- 8

Ingredients 

  • 12 large pastured eggs
  • 1/2 pound organic bacon (8 slices)
  • Heirloom tomatoes in different sizes and colors cut into thick (1/2 inch) slices
  • 1 medium red onion, 1/2 sliced thin the other 1/2 diced
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon sea salt
  • freshly cracked black pepper
  • several whole fresh basil leaves, purple or green

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Directions

    1. Preheat oven to 350° F
    2. In a medium bowl whisk the eggs together and add 1 clove of the minced garlic, chopped basil, chopped parsley, sea salt and black pepper.
    3. Cut bacon into 1/4 inch strips and cook in a 10 inch, cast iron skillet until almost crispy and much of the fat has rendered. Using a slotted spoon, scoop out the bacon into a separate dish and reserve.
    4. Drain all but two tablespoons of the fat (reserve for future us)
    5. Add the diced red onion and cook in the remaining bacon fat on medium heat until soft (about 3 minutes). Add the minced garlic and cook for another minute.
    6. Add the bacon back to the pan and spread out evenly.
    7. Gently pour the egg mixture into the hot pan and allow to cook on medium until the edges begin to cook and the eggs have cooked about halfway.
    8. Gently place the tomato and onion slices on top of the eggs. Top with a few of the fresh basil leaves.
    9. Place the skillet in the oven and cook for approximately 20 minutes until the middle of the frittata is cooked. Remove from the oven and let the frittata set up and cool off slightly for about 5 minutes.
    10. Top with more fresh basil leaves and and serve warm.

Why do you go to the go to meals you do? It's not a trick question and I'm not looking for a certain answer. Maybe you genuinely enjoy eating the same things everyday for lunch, breakfast and dinner. Maybe, it's because you've created a routine you know works and your family will eat without complaints. For others, maybe it's simply because the idea of trying new things is too much work when you know there is a chance the recipe is going to turn out inedible, that's usually where my head is at. 

Whatever your reasoning might be adding variance to your meal plan does have multiple benefits. For starters if all you are eating is broccoli and spinach every meal you're living a pretty boring life and that should be reason enough to branch out. I'm just saying, if you are complaining about how hard it is to stick to your meal plan ask yourself why you're doing it. But more importantly you are missing out of the benefits of the nutrients that come from eating other vegetables.

Recommendation, keep your protein staples the same from week to week:

  • Chicken 
  • Lean Pork
  • Ground Turkey
  • Cod/ Salmon/ Ahi
  • Grass-fed beef 2x week 
  • Eggs 

Have fun by mixing up the veggies that you are adding to them. With two serving per meal you have plenty of room to play and make things fun. 

I personally am a big fan of Cod, it's high in protein, omega 3, Vitamin B12 and Vitamin B6. Quality wise it is also a better option than buying farmer raised Tilapia. Normally I keep it pretty simply and bake it with seasoning but this week I was feeling slightly sluggish, maybe it's the weather or maybe its just an off week but I felt like my body could use a little extra Vitamin C. Rather than chugging a bottle of orange juice I grabbed some fennel and made this, amazinggggg. 

Cod with Fennel and Tomato 

Prep Time: 10 minutes
Cook Time: 15-20 minutes
Serves: 6 

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1/2 cup finely chopped yellow onion
  • 1 teaspoon finely chopped garlic
  • 2 small fennel bulbs, quartered and thinly sliced
  • 1 leek, white part only, thinly sliced
  • Salt and pepper, to taste
  • 1 (14.5-ounce) can Italian-style tomatoes, with their liquid
  • 1/2 cup dry white wine
  • 1 teaspoon saffron threads
  • 6 (5-ounce) cod fillets

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Directions

  1. Heat oil in a large skillet over medium heat. Add onions and garlic and cook for 1 minute. Add fennel and leeks and cook for 3 minutes more. Add salt and pepper, 1 cup water, tomatoes, wine and saffron and simmer for 5 minutes. 
  2. Push vegetables to the side, arrange fillets in the skillet, then cover with vegetables. Cover skillet and simmer over low heat until fish is just cooked through, 10 to 12 minutes. Serve fish with vegetables and broth spooned over the top.
  3. IF you are a carb eating, serve over some rice :)

KURA Eats | BEETS

March 08, 2015

Farmer's Market Find of the Week 


Things I currently am in love with
The 80 Degree weather
Longer days, thank you Day Light Savings!
The Shop at Flywheel Press, go look it up
Freewheel Brewing Company, again look it up and go
Things I am currently not in love with
Loosing an hour sleep, not thankful Day Light Savings
When Michele isn't here at the gym to make me coffee
Eating Brussel Sprouts with Bacon

This weeks challenge
Go beyond the craze of bacon and brussels sprouts. 
Whats in season: citrus! 
Pick up some oranges and beets and change things up this week. 

 

Spring Brussels and Beets 

Prep Time: 15 minutes
Cook Time: 35 Hours
Serves: 4
**PROTEIN PAIRING: Grilled Chicken** 

 

Salad Ingredients

  • 2 Whole Beets, peeled and cut into small bite size pieces
  • 1 pound Brussels Sprouts, trimmed and quartered 
  • 3-4 Tbsp Olive Oil
  • Salt and Pepper
  • 1 clove Garlic, minced
  • 1 Orange, peeled and cut into small pieces
  • 1/2-3/4 cup Crumbled Feta

Dressing Ingredients

  • Zest of Orange you used above
  • 1/4 cup Olive Oil
  • 3 Tbsp Red Wine Vinegar
  • 3 Tbsp Apple Cider Vinegar
  • 1 clove Garlic, minced
  • 1/2 tsp Red Pepper Flakes
  • 1/4 tsp Salt

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Directions

1. Preheat oven to 350 degrees. Place beets on lined baking dish, drizzled with half of the olive oil and a dash of salt and pepper. Bake in the oven until semi-soft, about 15 minutes.

2. Add in brussels sprouts and drizzle on the remaining olive oil and add the garlic. Stir beets and bussels sprouts together on the baking dish. Place back in oven for another 15 minutes, or until the brussels sprouts are golden brown and tender. Remove from the oven.

3. Zest the orange and put aside in a small bowl for the dressing. Using a knife, cut away the rind of the orange from the fruit and then thinly slice the orange into sections.

4. In a large bowl, add in the roasted vegetables and add in the orange slices. Toss to combine. Sprinkle on the crumbled feta.

5. For the dressing combine all ingredients into the bowl you added the orange zest to. Whisk to combine. Pour over the warm salad and toss to combine.

6. Pair with your grilled protein and eat immediately!

Farmer's Market Find of the Week 

Alien vegetable, what are you?!?!

Meet the Romaneco Broccoli. I've been seeing this guy at the Farmers Market and in Whole Foods for the past couple weeks and finally thought it was about time to give it a try. At an eyes glance it reminded me of a dinosaur version of broccoli, to my surprise it is actually closer in flavor to cauliflower. I can best describe it as having a taste somewhere between broccoli and cauliflower, slightly sweet with a a hint of nuttiness.

Why eat it? Other than simply because it's aestheticly good looking (I like sexy looking meals) it just so happens to also be packed with good things: super-rich in antioxidants, vitamin C, fibre - you name it. 

How should you cook it, roast it - blanche it - stir fry it - or eat it raw

Stepping outside the norm with some flavor variance, pick up some of this crazy stuff and have fun with the recipes below! 

 

Roasted With Curry with Lemongrass + Marcona Almonds

Author: Laura
Serves: 3-4 as a main + maybe 6ish as a side?
Prep: 15 Minutes
Cook: 45 Minutes

 

Ingredients

  • 1 head of Romanesco, busted up into large-ish pieces and florets
  • Grapeseed, coconut or other heat-tolerant oil
  • Salt + pepper
  • 1/2-1 Tbs Coconut Oil
  • 1 Sliced shallot or 1/4 cup sliced red onion
  • 1 Mild hot pepper, halved + seeded
  • 1 Thumb-sized piece of ginger, peeled + sliced
  • Peel of 1 lime (remove as much pith as you can)
  • Handful of cilantro stems
  • 1 piece of lemongrass, bashed up a bit with your knife
  • 1-2 tsp ground turmeric
  • 1 Can of full fat coconut milk
  • 2 Tsp coconut sugar
  • Handful of Marcona Almonds
  • Chopped cilantro
  • + Cooked rice for serving
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      Directions

      1. Preheat the oven to 400 degrees F. Line a large baking sheet with parchment and place the Romanesco pieces on top. Brush all of them with oil and sprinkle salt + pepper on all of the pieces evenly. Roast the Romanesco in the oven for about 25-35 minutes, or until lightly golden brown.
      2. While the Romanesco is roasting, start making the curry sauce-y bit. Heat the coconut oil in a medium saucepan over medium heat. Add the shallots/red onions and sauté them until soft and translucent, about 4 minutes. Add the hot pepper and ginger. Stir it about. Add the lime peels, cilantro stems, lemongrass and turmeric. Sauté and stir the whole mix for a few minutes to cook out the raw-ness of the turmeric. Pour in the coconut milk and stir to evenly mix the turmeric throughout. Stir in the coconut sugar. Bring the sauce to a boil and then simmer it for about 10 minutes. Season the whole thing to your liking and then strain out all of the chunky bits.
      3. To serve, arrange the roasted Romanesco on a serving platter or individual plates. Pour the curry sauce around the florets. Garnish with the Marcona almonds and chopped cilantro. Serve with cooked grains if you wish.
      **QUICK TIP** If you decide to steam this for that more pure + virtuous vibe, place them in your steamer basket and let ‘em go for about 9-11 minutes. Remove them from the basket and give the pieces a nice sprinkle of salt and pepper before you pour the sauce around.

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      Woah There Stir-Fry! 

      Author: Me
      Prep Time: 10
      Minutes Cook Time: 20 Minutes 
      Serves: 2

      Ingredients

      • 1 Head of Romanesco Broccoli, chopped
      • 1 Cup (dry) rice (optional)
      • 10-12 Shrimp – peeled and deveined, if not done already
      • 1/2 Medium/large purple cabbage, sliced
      • 1 Medium yellow onion, chopped
      • 2 Cloves of garlic, peeled and finely chopped
      • 2 Tablespoons of ginger, peeled and finely chopped 
      • 1 Tablespoon of dark toasted sesame oil
      • 3 Tablespoons coconut aminos
      • Juice of one lime
      • 2 Green onions, sliced for garnish
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          Direction

          1. Cook Rice: PREP TIP: This can be done in advance or be cooking while you’re prepping the veggies.
          2. Heat sesame oil in a wok over medium heat
          3. Add onion, ginger and garlic and cook for 3-5 minutes minutes, the onion should be softening.
          4. Add Romanesco broccoli, shrimp, and one tablespoon of coconut aminos and the juice of 1/2 of the lime. Mix it all up, cover and cook for 2 more minutes.
          5. Add cabbage, one tablespoon of coconut aminos and second half of lime, continue to cook until the cabbage and Romanesco are to your liking (I prefer a little crunch, but cook longer if you like a softer stir fry). When veggies are almost to your preference, add rice and one final tablespoon of coconut aminos (taste first and omit if you prefer it with less). I also add a few squeezes of hot sauce for some heat!
          6. Garnish with green onions, serve to amazed friends and family & enjoy!