Thai Peanut Chicken

Yield: 4 servings

1 tbsp olive oil

1 lb boneless, skinless chicken, cubed

salt and pepper

1 onion, chopped

2 carrots, thinly sliced

3 cloves garlic, minced

1 can coconut milk

1/2 cup chicken broth (or vegetable broth)

1/2 cup creamy peanut butter

3 tbsp tamari

1 tbsp ginger, grated

1 tbsp sriracha

3 cups broccoli florets

1 red bell pepper, thinly sliced

juice of 1 lime

1/4 cup cilantro, chopped

optional garnishes: chopped peanuts, green onion

1. In a large pot, heat olive oil over medium high heat. Once hot, add chicken, season with salt and pepper, and sear each side, about 5 to 7 minutes total. Chicken does not need to be fully cooked. Remove from pot and set aside.

2. Reduce heat to medium and add in onion, carrots, and garlic, cooking for 5 minutes.

3. Add in the coconut milk, chicken broth, peanut butter, tamari, ginger, and sriracha. Whisk together until well combined and smooth.

4. Stir in broccoli and bell pepper and return chicken back into the pan. Bring to a boil, reduce heat to low, and simmer for 15 minutes.

5. Stir in lime and cilantro.

6. Garnish with chopped peanuts and green onion.

https://www.ambitiouskitchen.com/thai-peanut-chicken-couscous/

Savory Vegetable Muffins

Yield: 20 mini muffins

1 egg

1/2 cup milk

1/4 cup oil (or melted butter)

1/2 cup shredded cheddar cheese

1/3 cup grated carrots

1/4 cup broccoli floret heads, finely chopped

1/4 cup corn kernels

1 cup flour

2 tsp baking powder

1/2 tsp salt

1/4 tsp black pepper

1. Preheat oven to 350F. Grease 2 mini muffin pans and set aside.

2. In a medium bowl, whisk together the egg, milk, oil, and cheese in a bowl until combined.

3. Add in the vegetables and mix until incorporated.

4. Add in the dry ingredients (flour, baking powder, salt, and pepper) and mix just until incorporated. Do not over mix.

5. Scoop out tablespoon-sized portions into prepared muffin pans.

6. Bake for 12 minutes or until a toothpick comes out clean.

7. Let cool in the pan for 5 minutes and transfer to a wire rack to finish cooling. Let the muffins cool completely before serving.

https://feedingtinybellies.com/savory-vegetable-muffins

Kimchi Fried Rice with Tofu and Broccoli

Yield: 2-3 servings

2 tbsp olive oil, divided

1 8-oz block tofu, cut into 1-inch pieces

1 clove garlic, minced

1/2 tsp smoked paprika

1 tsp maple syrup

sea salt, to taste

1/2 cup kimchi, drained (reserve the juice) and chopped

1 1/2 cups cooked brown rice

2 tsp chili paste (or to taste)

1 tsp tamari

1 tsp toasted sesame oil

2 cups steamed broccoli florets

2 green onions, thinly sliced

1. Heat a large skillet over medium-high heat. Add half the olive oil to the skillet. Add the tofu pieces to the skillet and stir with a spatula. Keep sauteing until golden brown edges start to appear, about 5 minutes. Add the garlic, smoked paprika, maple syrup, and a pinch of salt to the skillet and stir until fragrant, about 10-20 seconds. Remove from pan.

2. Wipe out the skillet if necessary and return it to the heat with the remaining olive oil. Add the chopped kimchi to the skillet and saute until slightly browned, dried out, and fragrant, about 1 minute. Add the rice to the skillet and stir.

3. In a small bowl, whisk together one tablespoon of the reserved kimchi juice with the chili paste, tamari, and sesame oil.

4. Add this mixture to the skillet and stir. Raise the heat to high. Keep stirring until the rice stops sticking together and is slightly browned.

5. Add the steamed broccoli and tofu to the skillet and stir. Garnish with green onion before serving.

http://thefirstmess.com/2018/12/12/kimchi-fried-rice-smoky-tempeh-broccoli-vegan-recipe/

Sweet and Sour Chicken

Yield: 4 servings

4 chicken breasts, sliced

2 tsp cornstarch

juice of 1 lime

salt and pepper

1 tbsp olive oil

1 small onion, sliced

2 cloves garlic, finely minced

1-inch piece ginger, finely minced

1 red pepper, cut into 1-inch pieces

1 yellow pepper, cut into 1-inch pieces

1 bunch asparagus

1 cup broccoli florets

1 cup pineapple, cut into 1-inch pieces

1 tbsp tamari

1 tbsp fish sauce

1 tsp red pepper flakes

1 tsp honey

1/4 cup cilantro, chopped

lime wedges, to garnish

1. In a medium bowl, combine chicken, cornstarch, juice of half a lime, and salt and pepper. Toss to coat.

2. Heat oil in a large pan over a high heat. Add chicken and cook for 5 to 6 minutes, or until the chicken is golden and cooked through. Remove from pan.

3. Add onion to the pan, and saute for 5 minutes.

4. Add garlic, ginger, red pepper, yellow pepper, asparagus, broccoli, add stir-fry for 3 minutes.

5. Add pineapple, tamari, fish sauce, red pepper flakes, and honey. Let cook for a couple more minutes. Vegetables should be just cooked (still with a touch of crunch). Add a splash of water to loosen the sauce, if needed.

6. Serve immediately over rice, with chopped cilantro and lime wedges to garnish.

https://www.jamieoliver.com/recipes/chicken-recipes/tom-daley-s-sweet-sour-chicken/

Sautéed Broccoli and Carrots

Yield: 2-3 servings

1 tbsp olive oil

1 large shallot, sliced

2 cups carrots, cut into bite-sized pieces

1 head broccoli, cut into florets

1 jalapeno pepper, finely diced

2 cloves garlic, finely minced

1 tbsp parsley, chopped

1/4 tsp red pepper flakes

1/2 tsp paprika

salt and pepper

1. In a sauté pan, heat olive oil over medium heat. Add the shallot, carrots, and broccoli to the pan. Sauté for 4 to 5 minutes.

2. Add the jalapeno and garlic. Cooking for 2 to 3 more minutes until the carrots become tender.

3. Add the parsley and spices, and season with salt and pepper.

UltraSimple Diet Companion Guide

Ginger Sautéed Carrots

Yield: 2-3 servings

1 tbsp olive oil

1 large shallot, sliced

2 cloves garlic, finely minced

1 tsp ginger, finely minced

4 carrots, cut into batons

1 small head broccoli, cut into florets

1/2 tsp paprika

1/4 tsp red pepper flakes

1 tbsp parsley, chopped

salt and pepper

1. In a large sauté pan, heat the olive oil over medium heat. Add the shallot, garlic, ginger, carrots, paprika, and red pepper flakes and sauté for 2 to 3 minutes.

2. Add the broccoli and sauté for 2 to 3 more minutes.

3. Add the parsley, and season with salt and pepper.

UltraSimple Diet Companion Guide

Asian Quinoa Salad

Yield: 4 servings

Quinoa:

1 tsp sesame oil

1/3 cup quinoa

2/3 cup water

Vegetables:

2-3 heads of bok choy, quartered

1 small head broccoli, cut into bite size pieces

1/2 cup edamame

1 carrot, grated

2 stalks celery, finely diced

1/2 red bell pepper, thinly sliced

1/2 yellow bell pepper, thinly sliced

1/2 cup red cabbage, thinly sliced (or sub green cabbage)

1/2 cup kale, shredded

1/2 cup bean sprouts

1/4 cup green onion, chopped

1/4 cup cilantro, chopped

Dressing:

1 tbsp almond, peanut, or cashew butter

2 tbsp chili garlic sauce, plus more to taste

3 tbsp maple syrup, plus more to taste

3 tbsp tamari

3 tbsp lime juice

2 tbsp sesame oil

1 tsp fresh minced ginger

1 tbsp crushed peanuts for topping

1. Heat a small pot over medium heat. Add sesame oil and quinoa. Toast quinoa, stirring frequently, for 2 minutes, then add water. Bring to a boil over medium-high heat, then reduce heat to low, cover and cook for 15 minutes, or until liquid is absorbed. Once cooked, remove from heat and fluff gently with a fork.

2. While the quinoa is cooking, add one inch of water to a medium saucepan, heat over medium-high heat, and insert a steamer basket. Once water is simmering, add the bok choy, broccoli, and edamame, then cover. Cook for 2 minutes, then remove from heat and transfer to a large mixing bowl. Set in the refrigerator to chill.

3. Prepare dressing by adding all ingredients to a small mixing bowl and whisking to combine. Set aside.

4. Add quinoa, carrot, celery, red pepper, yellow pepper, cabbage, kale, bean sprouts, green onion, and cilantro to the steamed vegetables. Top with dressing. Toss to combine. Serve immediately.

5. Best when fresh but will keep covered in the refrigerator up to 2-3 days.


https://minimalistbaker.com/asian-quinoa-salad/

Herb Vegetable Soup

Yield: 4-6 servings

2 tbsp olive oil
1 onion, chopped
1/2 cup celery, chopped
1/2 cup fennel, chopped
1 clove garlic, minced
1 cup zucchini, chopped
1 cup yellow squash, chopped
1 cup broccoli, chopped
1 cup cauliflower, chopped
3 cups vegetable stock
1 cup spinach
1/4 cup parsley
salt and pepper
1 tsp dill, chopped

1. In a large pot, heat the olive oil over medium heat. Add onion, celery, and fennel, and saute for 5 to 8 minutes, or until softened.
2. Add garlic, zucchini, yellow squash, broccoli, cauliflower, and vegetable stock. Let simmer for 10 minutes, until all vegetables have softened.
3. Add spinach and parsley and let wilt for 1 minute.
4. Pour into a high speed blender and puree until smooth. Season to taste with salt and pepper, and garnish with dill before serving.

Soba Noodle Salad with Mushrooms and Kale

Yield: 2-3 servings

1 box of buckwheat soba noodles
1 tbsp coconut oil

1 small head of broccoli, cut into florets

8 crimini mushrooms, sliced

1/2 bunch of black kale, stems removed, roughly chopped
2 tbsp sesame seeds

Dressing:

2 tbsp almond butter

2 tbsp tamari 

1 tbsp coconut cream

1 tbsp coconut sugar

1 tsp ginger, grated

1/4 cup water

1. In a medium pot, cook the soba noodles according to the box instructions. Drain, rinse in cold water, and set aside.

2. In a pan, heat the coconut oil over medium-high heat. Add the broccoli, mushrooms, and kale and sauté until just cooked.

3. Meanwhile, prepare the dressing. In a jar with a lid, add all the ingredients and shake until combined.
4. Pour the dressing onto the veggies, and then add the cooked noodles and heat until warm.

5. Top with sesame seeds before serving.

http://thepurelife.ca/15-minute-soba-noodle-bowls/

Roasted Broccoli, Sweet Potato, and Chickpea Salad

Yield: 4 servings

Vegetables:

2 small sweet potatoes, chopped

1 head broccoli, chopped into florets
1 red pepper, diced

2 tbsp olive oil or coconut oil

salt and pepper

Chickpeas:

1 can chickpeas, drained and rinsed

1 tbsp olive oil
1 tsp coconut sugar

1 tsp ground cumin
3/4 tsp smoked paprika
3/4 tsp tsp garlic powder
1/2 tsp ground coriander
1/4 tsp ginger powder
1/4 tsp ground cardamom
pinch cayenne pepper or red pepper flake

salt and pepper

1. Preheat oven to 375F. Line three baking sheets with parchment paper.

2. Add sweet potatoes to one sheet, and the broccoli and red pepper to another. Drizzle the vegetables with olive oil and sprinkle with salt and pepper. Toss to combine. 

3. In a mixing bowl, add chickpeas, oil, coconut sugar, and spices. Stir to combine. Place on third baking sheet.

4. Bake the broccoli and chickpeas for 15 to 20 minutes, and sweet potatoes for 25 to 30 minutes. Stir each near the halfway point. 

5. Serve with lemon dill hummus sauce. 

6. Best when fresh, though leftovers keep stored separately for 2 to 3 days in the refrigerator. Enjoy leftovers slightly chilled or at room temperature for best flavor/texture.

https://minimalistbaker.com/roasted-broccoli-sweet-potato-chickpea-salad/

Spiced Roasted Broccoli

Yield: 4 servings

2 broccoli crowns
2 tbsp olive oil

1 tsp garam masala
1 tsp garlic powder

1/2 tsp chilli powder

salt and pepper, to taste

1. Preheat the oven to 400F. Line a baking sheet with parchment paper.
2. Cut the broccoli into florets. Place in a large bowl.
3. In a small bowl, combine the garam masala, garlic powder, chilli powder, and salt and pepper. Toss over broccoli and stir to coat.
4. Add the oil and mix well.
5. Spread as a single layer on prepared pan. Roast for 10 to 15 minutes stirring once halfway through. 

http://krithiskitchen.blogspot.ca/2013/04/spicy-oven-roasted-broccoli-indian.html

Broccoli, Spinach, and Red Lentil Soup

Yield: 3 cups

1 tbsp butter
1/2 onion, diced
1/2 tsp salt
1/2 tsp pepper
1 tsp fresh thyme leaves
1/4 tsp lemon zest
1 clove garlic, finely minced
1/3 cup red lentils
2 cups mushroom broth
1 crown broccoli, cut into florets
1 1/2 cups spinach

1. In a medium-sized pot, melt butter over medium heat.

2. Add onion, salt, pepper, thyme, and lemon zest. Sweat onions for 3 mins.

3. Add garlic and red lentils. Stir to coat.

4. Add mushroom broth. Cook for 5 minutes.

5. Add broccoli florets. Cook for 5 more minutes.

6. When lentils and broccoli are almost done cooking, add spinach and cook for 1 more minute.

7. Pour into a high speed blender and puree. Serve immediately.

Beef and Broccoli Stir Fry

Yield: 4 servings

2 sirloin steaks
2 tsp ground coriander
salt and pepper

olive oil

1 red onion, peeled and thinly sliced

2 cloves garlic, peeled and thinly sliced

1 thumb-sized piece fresh ginger, peeled and finely chopped
1 red chilli, thinly sliced

1 head broccoli, cut into florets

3 tbsp soy sauce (or tamari)
1 tbsp honey

1 tsp sesame oil

rice noodles
lime, cut into wedges

1. Slice steaks into thin strips. Season with coriander and salt and pepper.
2. Heat wok or large frying pan until very hot. Pour in a splash of olive oil, and then add the beef. Stir fry for a couple of minutes, until beef is medium rare. Remove beef from pan.
3. Add another splash of oil to the pan, and then add onion, garlic, ginger, and chilli. Fry for 2 minutes until onion has softened slightly.
4. Add the broccoli and fry for another 2 minutes.
5. Add the soy sauce, honey, and sesame oil. Add the cooked beef back to the pan. Toss until everything is well coated.
6. Serve over rice noodles with lime wedges on the side.