CABBAGE and POTATOES CURRIED STYLE

January 24, 2020January 24, 2020

CABBAGE and POTATOES CURRIED STYLE

CURRIED CABBAGE and POTATOES INDIAN STYLE

Add some spice in your life with this easy-to-make Indian style vegetable side dish. Mustard seeds and plenty of spices enhance the flavor of the cabbage and potatoes dish. It has eye appeal, as well as tummy appeal!

Serves: 4 || Prep Time: 20 minutes || Cook Time: 15 minutes

4 cups green cabbage, shredded
2 medium yellow potatoes, peeled and julienned
1 medium sweet potato, peeled and julienned
1/2 green or red bell pepper, sliced
1/2 cup water or vegetable broth, lo sodium
1 teaspoon mustard seeds
1 tablespoon curry powder
1 teaspoon coriander powder
1/2 teaspoon turmeric
1/2 teaspoon cayenne pepper
1 pinch asafetida

Optional: Add brown rice and Roti to make this side a full meal. ++++++++++++++++

In a small amount of vegetable broth, heat the mustard seeds in a pan for 3-4 minutes until the mustard seeds appear to be cooked.

Add and stir potatoes, curry, broth (as needed), turmeric and asafetida to the pot; cover and cook on medium-low for 4-5 minutes.

Add the cabbage and bell pepper when the potatoes are almost cooked; stir and continue to cook for 3-4 minutes until the potatoes are tender. Add cayenne pepper and coriander powder, toss gently. Serve hot.

Nutrition Facts:Calories 108 Calories from Fat 3, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 121mg, Total Carbohydrate 24g, Fiber 7g, Sugars 9g, Protein 5g

Tom loves to throw this easy meal together. We love Indian! Enjoy!

November 29, 2019November 28, 2019

CoachBJ’s African Cabbage Stew

A plant-based spicy stew served over brown rice makes a tasty and attractive Fall or any season healthy choice. CoachBJ’s African Cabbage Stew is chocked full of red cabbage, sweet potatoes, kidney beans, tomatoes with berbere and a handful of other spices. Enjoy!

Ingredients
1/2 head medium red cabbage, shredded
2 large sweet potatoes, cube (for stove top cooking, precook; no need to precook if using a pressure cooker)
1 large onion, diced
2 cloves garlic, sliced
2 tablespoons (1″ fresh) ginger, minced or grated
1 (14 1/2-ounce) can cooked kidney beans, no salt added, include brine
1 (28-ounce) can Fire roasted diced tomatoes, no salt added
2-3 cups homemade or low sodium vegetable stock
3 tablespoons peanut butter powdered (PB2) or equivalent amount of fresh peanut butter
1/2 tablespoon (or to taste) Berbere
1 teaspoon turmeric powder
1 teaspoon dry mustard
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon black pepper
Optional: leafy greens and brown rice
Optional: Kombu seaweed, 2″ long piece torn into small pieces

On the Stove Top: Shred cabbage and set aside. Cook sweet potatoes in the microwave (about 6 minutes) or roast beforehand in the oven. Scoop out cooked potato from skin and cube. In a large soup pot sauté onions, garlic and ginger root until onions are translucent. Add other ingredients, except cabbage, to the pot. Bring to a boil and reduce to medium heat, stirring occasionally. Cook for about 15 minutes to meld all spices with ingredients. Add shredded red cabbage, cover, allow cabbage to steam for about 15 minutes or until tender (don’t overcook). Serve over leafy greens and brown rice.

In Pressure Cooker: Shred cabbage, cube sweet potatoes (unpeeled or peeled), dice onions, grate ginger root and slice garlic. Add these and all other ingredients into the pressure cooker. Bring to medium steam, cook for 4 minutes. Take off hot burner, allow to rest until pressure is released. Serve over leafy greens and brown rice.

AFRICAN STEW: A plant-based spicy stew served over brown rice, made in the pressure cooker in 4 minutes. This stew is chocked full of red cabbage, sweet potatoes, kidney beans, tomatoes with berbere and a bunch of other spices. How about those new salt/pepper shakers...aren't they awesome! — AFRICAN STEW: A plant-based spicy stew served over brown rice, made in the pressure cooker in 4 minutes. This stew is chocked full of red cabbage, sweet potatoes, kidney beans, tomatoes with berbere and a bunch of other spices. How about those new salt/pepper shakers…aren’t they awesome!

ENJOY Coach BJ’s African Cabbage Stew!

April 15, 2018

Smashed Potatoes

Rustic Smashed Potatoes are so yummy! Here is a quick method to use and cook a variety of potatoes. We usually have yellow, red and sweet potatoes on hand. Use yellow potatoes as the base, red potatoes are so creamy and sweet potatoes, of course, add a slight sweetness. OR use any type you have. So just grab a few…no peeling needed…easy to mash with a simple hand-held potato masher. In no time you’ll have a pot full of cooked potatoes. Add your favorite leafy greens to make an outstanding side dish.

Serves: 8 || Prep Time: 15 minutes || Cook Time: 15 minutes

6 medium yellow potatoes, 1 1/2″ cubed (do not peel)
1 medium red potato, 1 1/2″ cubed (do not peel)
1 medium sweet potato, 1 1’2, cubed (do not peel)
3/4 cup non-dairy milk, as needed
1 tablespoon nutritional yeast
1 tablespoon Dijon style mustard
1/2 teaspoon onion powder
1/4 teaspoon salt or to taste
1/4 teaspoon black pepper or to taste

++++++++++++++++

Place prepared potatoes into a medium pot and cover with cold water. Boil about 15 minutes until potatoes are easily pierced with a knife. Drain (reserve hot water to wilt leafy greens) and add nutritional yeast, mustard, onion powder, salt and pepper to a serving bowl. I use a hand-held masher to smash the potatoes by adding milk, little by little, until desired consistency is reached.

Nutrition Facts
Calories 117 Calories from Fat 4, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 127mg, Total Carbohydrate 23g, Fiber 3g, Sugars 0g, Protein 3g

Add leafy greens:

To make the potatoes even more nutritious, add your favorite leafy greens
Tear greens into bite-sized pieces and place into the reserved hot potato water for 2 minutes to wilt
Drain and stir greens into potatoes

I have eaten rustic smashed potatoes for breakfast, lunch or dinner. I love the chunkiness and creaminess of this dish and you can’t beat the lovely color!

ENJOY!!