A whole foods plant based oil-free quick skillet veggie dish with warming, grounding spices. A great filling for weeknight tacos or serve in bowls with greens or grains and fresh herbs. Serve with Hummus or Guacamole, salad or steamed greens.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
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Oil-free Quick Skillet Butternut, Black Bean + Swiss Chard
WASH butternut, peel and small dice veg similar size – ½ ” | 1cm. Important for texture + cook time.
HEAT FRYING PAN add onion | celery, garlic, butternut + 1 tbsp water. Saute 3-4 mins – often stir until golden. When the mixture begins to stick add 1 tbsp water and stir.
ADD can tomatoes + any spices | dried herbs. LID-ON saute low simmer 7 min. ADD drained & rinsed black beans.
SIMMER lid-on another few minutes until the butternut is fork-tender. TURN OFF heat.
TASTE adjust seasoning. STIR IN sliced + diced swiss chard. LID-ON rest 2 min; the residual heat will gently cook the swiss chard.
FOR TACOS – you might want to gently mash the mixture together a little to make it easier to put in load taco shells.
FOLD IN any fresh herbs you might be using. Like cilantro parsley – finely chop the stems & rough chop leaves.
OIL + SALT – if you choose to use oil – add 1 tsp olive. ½ tsp salt > to your taste.
SWAP SALT for dulse or sea lettuce flakes, liquid aminos, tamari, miso.
WHY OIL-FREE? Here is an explanation from T. Colin Campbell Center for Nutrition “*Oil, even the finest olive oil, is 100% fat, calorically-dense and nutrient-poor. Oil injures the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. For those with known heart disease, even adding a little oil can have a negative impact on heart health”.
LOW FODMAP – use half the amount of beans and see how you feel.
SPICES additional options – chilli flakes, Aleppo, coriander, turmeric, cayenne, ginger.
SWAP black beans for any cooked beans, lentils or grains you like.
SWAP butternut squash for other winter squash, pumpkin, sweet potatoes, yams, carrots – cooking times will vary.
SWAP swiss chard for chopped spinach, kale, bok choy, mustard greens, dandelion greens – add in the last minute of cooking.