Sesame Broccoli Portobello Stir Fry

Broccoli CAN be tasty when you dress it up right.  This simple recipe does the trick in the healthy way.  Mushrooms are good for you, but did you know they have been shown in lab studies to lower cholesterol and mediate the effects of saturated fats?  You probably know about sesame seeds, you might not have tried black sesame seeds – and you definitely should since they’ve been shown to lower blood pressure.  Walnuts have been attributed to slowing cancer growth and improving overall health factors, like blood pressure.  And broccoli – not only does it prevent cancer it’s healthy (see nutrition info. after the recipe)!

Sesame Broccoli Portobello

Ingredients:

4 Tbs Coconut Oil

2 Tbs Sesame Oil

Raw Broccoli

Raw Mushrooms

Raw, Unsalted, Unroasted Walnuts

Black Sesame Seeds

Shallots (or white/red onion)

Instructions:

In a saucepan, heat the oil.  While it is heating, dice the shallot very small and put into the pan once the oil is hot (low-medium heat).  Don’t worry about uniformity, we’ll be browning them and caramelizing them.

When your shallots are getting started, get chopping on your mushrooms and broccoli.  Cut into 1″ pieces.  When the shallots are still white, put the broccoli in.  Keep stirring and put the mushrooms in when the shallots are translucent.  Now add the 2 Tbs of sesame oil – if it seems like there is not enough oil, you can add more sesame oil and/or add more coconut oil.  Stir for a few minutes and watch to make sure nothing is burning.  If it seems like it’s burning or the oil is smoking, turn down the flame.  When the broccoli is starting to be cooked, add the black sesame seeds to taste and stir.  The picture below could be done for some, for me I kept cooking a bit more until the mushrooms shrunk a little.

Broccoli Nutrition (1 cup)

60 calories.  No fat.  Nearly no sodium.

12 g carbs, 6 g fiber, 2 g sugars and 2 g of protein.

Vitamin A – 48% daily needs

Vitamin C – 168% daily needs

Calcium – 6% daily needs

Iron – 6% daily needs

Stir Fry TIP: Sneak in leftovers.  For a bit of protein, I diced up and added 4-day old chicken that was a bit too dry and not so tasty.  I barely noticed it, but I’m sure my body appreciated the protein!

Apple Walnut Tahini Snack

Diet changes are hard!  When I switched to my new healthy way of eating, I felt so victorious that I could now eat 3 meals a day and not snack.  But I was dead wrong.  My mood started changing and every day around mid-morning and mid-afternoon I didn’t feel hungry, but I felt angry.

I spoke with my nutrition coach and she suggested I add snacks.  I was indignant – I finally learned to eat just the right amount, my weight goal was almost reached and now she wanted me to eat more?!  As a solution, I cut down the calories in my main meals and added some snacks whenever I felt upset for no reason.

Here is an easy snack.  It’s raw, fits in with most special diets and best of all it’s tasty!

Apple Walnut Tahini Snack

Ingredients:

1 Granny Smith (or other tart apple)

3 Tbsp. Tahini Paste

30 grams (1 oz) walnuts, raw, unsalted, not roasted

Instructions:

Peel and slice the apple as shown.  Since I don’t use organic apples all the time (don’t judge!) I prefer to peel them first.  Throw the apples on a plate once they’re peeled and sliced and spoon on some tahini paste.  Add walnuts and there you go!  Use the apple as a “chip” and the tahini as a “dip.”

Tahini TIP: The tahini paste is concentrated.  If you’re using it for spreading and snacks like this, that’s great.  If you want to use it as a dip, you should mix it with water, lemon juice and add some garlic.  Keep stirring until it gets a smooth texture – it takes a minute or two and looks stringy until it’s mixed right.

Condensed Cream of Mushroom Healthy and Homemade


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