broccoli stir fry with red rice and oriental sauce

Again old recipe inspired by Tesco magazine I used to collect when I was shopping there. I rarely buy from Tesco nowadays but this stir fry was very good. And because at the moment we are in a stage of trying different things I went back to this recipe. We eat less meat now so we’ve decided to incorporate rice and some grains into our diet. And soon we’re planing to make our own bread, so if it will be somehow successful I will post you about that.

We try not to label foods as good – keto and not good – carbs. Rather – nutritious or not nutritious. The one that actually serving us and not serving. And because recently we don’t eat so much meat as before, we need to replace it with other foods. And will see, in couple months we might come back to keto if we won’t be entirely happy with this meal plan. And as we both work full time, I try to make our diet as flexible as possible, so it meet the needs of both of us. And I would rather call it a lifestyle than a diet, because the word “diet” is associated with some kind of restrictions. And it’s more a matter of our own choice, not something imposed in advance by someone else. It seems to me that it’s just a healthier approach, that gives more freedom and does not make us feel guilty if for some reason we “go off the road”.

Our chosen type of rice is either brown, red, black or wild.

White rice is the most popular variety of rice, but the least nutritious. In the production of white rice grains, the top layers are removed along with the most valuable vitamins, minerals and fiber. As with most of the grains, the husk contains the most nutritional value, if we remove the husk, we will have pure carbohydrates. Brown rice is rich in numerous nutrients, as it is only deprived of inedible husk. Its grains remain “unclean”, and therefore contain fiber, magnesium, iron and B vitamins. They also have high fiber content. Red and black rice is paddy, medium grain, very similar to brown but with a red or black husk. It contains many valuable nutrients. Of course, it all depends on where (on what soil) the rice is grown, as the nutrient content also depends on it. And whether pesticides or other chemicals have been used in its cultivation. Unfortunately, we are not always able to check this. Most of the times we can only trust that we buy a healthy product.

If you like oriental flavours this recipe will be perfect for you – mix of sweet, spicy tangy and salty taste with amazing aroma of sesame seed oil. Sesame seed oil so flavoursome, makes the whole kitchen smell like in a oriental restaurant.

I used red bell pepper to make this stir fry, but if you’re a fan of really spicy flavours you can add chilli peppers instead. Or simply add both. Red rice was my choice, but you can either use brown or wild rice – they both will work perfectly. All of them are very aromatic with a nice nutty flavour.


broccoli stir fry with red rice and oriental sauce


NOTE: my cup is regular 250ml glass

INGREDIENTS for stir fry:

  • 1 broccoli
  • 1 red sweet pepper (you can use chilli pepper instead of sweet)
  • 4 cloves of garlic
  • bunch of spring onions
  • 2 tbsp olive oil
  • 1 cup of red rice
  • 1 tablespoon of sesame seeds

INGREDIENTS for sauce:

  • 1 tbsp of miso paste
  • 1 inch (2.5cm) fresh ginger, finely chopped
  • 1 garlic clove, finely chopped or pressed through a press
  • 1 tbsp tahini
  • 1 tsp brown sugar
  • 2 tbsp of rice vinegar
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce

DIRECTIONS

Boil the rice in salted water until tender. In a bowl, combine all the sauce ingredients and let it sit for a while.

Wash your broccoli, divide it into florets. Chop spring onions, cut the pepper into thin strips, ginger in very thin slices. Heat the olive oil in a wok and add broccoli. Season with salt and fry over a large heat until golden and semi-soft, add pepper and half of spring onions. Fry for a while, then add garlic and ginger chopped into thin slices.

Mix fried vegetables with cooked rice, pour over prepared sauce, sprinkle with sesame seeds and the rest of spring onions.

Bon Appetit!

broccoli and cheddar omelette (#ketofriendly, low carb)

I don’t know how it’s possible that time passes so quickly. I remember writing that I’m excited to share some Autumn recipes and I feel like it was yesterday. But somehow two months passed so quickly that I didn’t even noticed that we’re getting closer to Winter.

I had couple small but time consuming projects that engaged me, and to be honest cooking was somewhere at the end of my list. Again. I’m not happy with my eating habits and I keep telling myself that from now on I will pay more attention to what I eat. But as I have quite weak strong will, I keep on coming back on the same track. What can I say – carbs are addictive, especially the processed ones. Cookies, ice creams and doughnuts will always find you at your weakest moment – when you’re hungry, angry, sad or you need a treat.

So today I would like to show you a quick and easy recipe for delicious breakfast that will keep you full for some time, so you won’t feel cravings for cookies and doughnuts 🙂 This omelette is keto friendly, so if you’re on keto diet it’s a perfect breakfast recipe for you.

You will need some young broccoli or tenderstem broccoli, so you can stir fry it in couple minutes. I used 3 large eggs to make this omelette and I could barely eat it. It’s pretty heavy, so you can use 3 small or medium eggs or 2 large ones.

I also added one garlic clove, because garlic (butter and cheese too) makes everything better, but if you need to spend your day around other people you can skip the garlic. Non stick pan will be also very useful, so everything will go smooth and with no problems.

This omelette is perfect for Autumn/Winter mornings – cheesy, warming (hint of chilli flakes makes your blood start circulating quicker in the morning) and delicious. Highly recommend for cosy mornings spent in fluffy pyjamas under the blanket.

broccoli and cheddar omelette

INGREDIENTS:

  • 3 eggs
  • handful of young broccoli with leaves and stems (for example tenderstem)
  • handful of grated mature cheddar
  • pinch of natural rock salt
  • 1 garlic clove
  • pinch of freshly ground black pepper
  • pinch of chilli flakes
  • small slice of butter

DIRECTIONS

Wash and roughly chop broccoli, melt a little bit of butter in the frying pan and stir fry broccoli with pinch of salt and chopped garlic. If you don’t like garlicky after-taste just skip it. Also add pinch of salt and stir fry 3-4 minutes on a small heat. If you want your broccoli to become more soft rather than crunchy add a splash of water to the pan.

Grate some cheddar, whisk the eggs with pinch of salt.

Remove broccoli from the pan. Add a little bit more butter if you want, lower the heat and pour the eggs. When eggs starts setting add broccoli and grated cheddar (save some cheese to sprinkle on top). You can cover the pan with lid if you like your omelette to be well done. When it’s ready take the spatula and fold one side of the omelette, sprinkle with cheddar on top and give it a couple seconds to melt.

Gently place on the plate sprinkle with some chilli flakes and your broccoli and cheddar omelette is ready. Enjoy!

lazy Saturday broccoli cream soup

There are Winter days when the snow looks best when you look at it through the window on the sofa, under the blanket, with a mug of hot soup. This Saturday is one of these days, even though it’s quite sunny, when you hear the wind blowing outside the only thing you want is to grab yourself a blanket, fluffy pillow and wait until Spring comes. In combination with Saturday slack, only lazy broccoli cream can come out of it. You simply put everything in a pot, cook for a while it and blend. And suddenly after a portion of hot broccoli cream you seem to feel more vigorous, maybe enough to have a walk?

Use whole broccoli to make this soup. Stem are also edible (other edible parts of veggies that you usually put to bin), they contain quite a lot of fiber, so your soup will be more fulfilling. This recipe is keto friendly and adjustable. Using veggie broth you can make it vegetarian or vegan if you add coconut cream or coconut milk instead of double cream. As a base I used as usual beef bone broth, but if you like chicken broth it will be great as well. I wouldn’t recommend making this soup with just water, because it will be slightly tasteless and much less nutritious and fulfilling.

I added some turmeric for extra colour and anti inflammatory properties. I add turmeric to a lot of my soups, it’s warming up the taste and according to Traditional Chinese Medicine is beneficial if you have problems with: rheumatism, rheumatoid arthritis, gallstones or irregular menstruation. Although should be avoided during pregnancy. Turmeric stimulates our blood flow, boost circulation, if you feel freezing in the morning during these winter days, have a look at my turmeric latte winter blend recipe. I drink it almost every morning – it’s very warming and helps my body to “start working” even better than coffee 🙂

And this soup is as easy as it can be – just pop all the ingredients to a pot, cook, blend and add cream. Nothing more. Or if you’re less lazy you can make some croutons or top the cream with grated cheddar or parmesan for extra fat and flavour.

lazy Saturday broccoli cream soup

INGREDIENTS:

  • 700g broccoli
  • 1½ – 2 l beef bone broth or chicken or veggie broth
  • 1 tsp turmeric
  • double cream to taste (for vegan option use coconut cream or coconut milk)
  • natural rock salt and pepper to taste

DIRECTIONS

Preparations are as easy as they can be. Simply thoroughly rinse your broccoli. Cut in smaller pieces, keeping the stem – it’s edible and will give some more texture to your soup. Boil the broccoli in the broth until tender with the addition of turmeric, salt and pepper. Blend the soup until creamy and smooth. If necessary, add more salt and pepper to taste.

Serve with cream, topped with addition of you choice: croutons, grated cheddar or parmesan cheese.

keto broccoli and bacon salad

Broccoli, bacon, red onions, sunflower seeds and raisins might be a bit extraordinary combination, but you will be surprised how great this ingredients goes together. This salad it’s a wonderful keto meal, excellent as a breakfast or even dinner – it’s very fulfilling. Don’t bother about raisins, there’s one handful for 500g of broccoli, so it doesn’t rise the amout of carbs significanetly, but it gives extra flavour to the salad. But of course if you are very restrictive you can skip the raisins.

We have here plenty of nutrients and fats. Broccoli is full of vitamin C, vitamin K, iron, and potassium. It’s also full of fiber and has more protein than most other vegetables. Another great benefits are antioxidants: sulforaphane andIndole-3-carbinol – helps to prevent cancer, carotenoids – are great for your eyes, kaempferol – protects againts infammation, and quercitin – lowers high blood preassure.

We have sunflower seeds – not only great source of healthy fats, but also high amounts of vitamin E and selenium and antioxidants which can play a big role in healing several chronic diseases. This study reveals that consuming sunflower seeds and other seeds five times a week can decrease level of C-reactive protein. So if you deal with chronic inflammation, eating sunflower seeds might be very beneficial for you. Although sunflower seeds shouldn’t be toasted in general, during roasting, the external structure of the sunflower seed is disturbed, which is accompanied by an improvement in oxygen diffusion into the grain. Oxygen diffusion is an adverse effect because, given the high content of healthy unsaturated fats in oilseeds (mainly linoleic and oleic acid), oxidation occurs under the influence of oxygen, which results in the loss of necessary unsaturated fatty acids and the formation of free saturated fatty acids and trans fats, which should be consumed in a small amount in the diet. There’s a theory that the healthiest way is to sprout the seeds first. Soaking nuts (and seeds) for 24 hours before consumtion, gets rid of enzyme inhibitors. They protect the plant against early germination, and after getting into the body, block digestive enzymes. In other words – through them we will absorb only part of the nutritional value found in grains and nuts. So soaking makes then not only more digestible but also let our body to absorb all the goodness.

I have to admit that I’ve tried to soak nuts, but although everyone say that they taste better, for me the taste was worse. So you can try yourself, and decide which way you like them more.

Apart from that we have smoked bacon from my local butcher, and crispy red onions which spice up the mix. All this mixed with mayonnaise maybe doesn’t look amazing, but tastes great and that’s what’s the most important.

NOTES: I like to steam veggies to keep all the nutrients, but if you don’t have a steamer (I use very cheap stainless steel folding basket you put inside the pot), you can boil broccoli in salty water. Also don’t overcook broccoli, because you will finish with mushy watery mixture. It’s better to undercook it slightly than slightly overcook. That’s why also I don’t recommend using frozen broccoli – I tried couple of time and didn’t like the final taste. I also recommend to mix all the ingredients after broccoli cools down. If you want to quickly cool down broccoli, just put it to bowl with water and some ice cubes. Then drain thoroughly excess water.

keto bacon and broccoli salad

keto broccoli & bacon salad

INGREDIENTS:

  • about 500g fresh broccoli florets
  • 1 small red onion
  • 2 handfuls sunflower seeds
  • 5 smoked bacon slices
  •  handful raisins / blackcurrants / redcurrants / cranberries
  • couple spoons mayonnaisse
  • good pinch of coarse pepper

DIRECTIONS

Steam or cook your broccoli, until it’s al dente. I like steaming, because veggies retain more nutrients comparing to boiling. But if you don’t have a steamer, you can boil them in salty water. I also use salt for each layer of broccolies when steaming. I use very simple folding stainless steel basket, you can put inside the pot. It’s very versitale, for smaller and bigger amounts of veggies.

So, steam broccoli florets until tender but still crisp. Don’t overcook them, because you’ll finish with mushy salad. Take the out of the pot / water and leave to cool down.

While broccoli is cooling down, toss sunflower seeds on a skillet and toast them on a very small heat, stirring from time to time. It’s not obligatory, but it makes sunflower seeds more crispy and aromatic, so I recommend not skipping this step. After toasting set them aside to cool down, and use the same skillet to fry bacon. Chop smoked bacon and fry slowly on a small heat until crispy. Last step is to chop the onion lengthwise making thin slices.

When all ingredients are ready, mix them together, adding handful of raisins. At the end add couple spoons of mayonnaisse, and sprinkle with coarse pepper. Salad is ready to serve. You can keep it in the fridge up to 3 days.

Enjoy!

broccoli salad