Category Archives: Vitamin K

Chinese Vegetable Stir Fry!

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If you are ever craving Chinese food, but don’t want to pay for delivery, or have to wonder how fresh your take out is. Not to worry, this vitamin K, C and Calcium packed stir fry will fulfill all your needs! It’s so fresh, and takes less then 30 minutes to make… if you are quick, like me!

From researching here’s just a few benefits that I found of eating this delicious meal: Vitamin C helps keep your immune system in check. While vitamin K helps in creating bone density, and preventing blood clots. Calcium makes your teeth pearly white nd bones strong! That sounds pretty good to me!

*These instructions are guidelines only. Food handling, oven temperatures and cooking times may vary*

Prep time: 10 minutes Cook time: 20 minutes

What you need:

  1. 4 baby bok choy’s
  2. 1 celery stalk
  3. 1/2 cup sugar snap peas
  4. 1 bag of bean sprouts (rinsed)
  5. 1 tbsp of vegetable oil
  6. 1/2 tsp pepper
  7. 1/4 cup vegetable or chicken broth
  8. 1/3 cup of low sodium soy sauce
  9. Very large frying pan or wok
  10. Large bowl or container
  11. 4 cups boiling water

Let’s get cooking!

  1. Heat frying pan
  2. Add oil and pepper to pan – simmer for 3 minutes
  3. Add broth to frying pan
  4. In a kettle, boil 4 cups of water
  5. While water is boiling rinse bean sprouts well
  6. Place bean sprouts in a bowl with the boiling water for 5 minutes
  7. Drain sprouts then add to frying pan
  8. Rinse celery, snap peas, bok choy and cut the leaves off, chop up celery
  9. Add vegetables to the pan and stir
  10. Cover with lid and let cook for 10-14 minutes on medium heat, stirring often (until desired tenderness)

Enjoy!

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Vegetarian black bean and spinach lasagna!

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I love spinach! I could eat it every day. In a salad, in a wrap, on my pizza, but I’ve never made a lasagna with spinach. Tonight is the night! One of the main reasons I love this beautiful green super food is because it has so many nutrients! Researching, I’ve read that this meal contains iron, fiber, vitamin A, C, K, carotenoids, calcium, and much more!

It is known to slow down certain cancers, to make your bones strong, lower blood pressure, and prevent eye problems! Spinach is so easy to incorporate into any meal!

Here is my delicious spinach lasagna and ‘no garlic bread’ pita crisps:

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What you’ll need:

  1. A 13×9 oven safe lasagna dish
  2. 9 lasagna noodles (of your choice) I’m using the presto noodles
  3. Spinach – 2 cups
  4. Yellow peppers diced – 1 cup
  5. Red Peppers diced – 1 cup
  6. Black Beans (canned and rinsed) – 1 cup
  7. 800 ml of pasta sauce
  8. Cheese (shredded)
  9. Low fat Sour Cream – 1 cup
  10. Two tortillas
  11. Vegetable oil -1 tsp
  12. Roasted garlic
  13. Chili or paprika seasoning

How to prepare:

  • Preheat oven according to lasagna noodle instructions. I chose the presto noodles (because I am a little lazy)
  • 375F for me!
  • Rinse black beans in strainer
  • Brush pasta sauce on bottom of lasagna pan
  • Place 3 presto noodles on top of the sauce
  • Brush sour cream on top of the noodles
  • Distribute 1/2 a cup of black beans on top of the sour cream
  • Distribute half of the spinach, peppers and finally the pasta sauce on top
  • Place 3 lasagna noodles and repeat with the rest of the ingredients starting with the sour cream
  • Add remaining 3 noodles, and brush pasta sauce on top
  • Crumble the cheese over the sauce
  • (If you have sauce left over, pour around the sides of the noodles to prevent the noodles from becoming too crispy)
  • Cover with tinfoil
  • Bake for 40 minutes
  • Remove tinfoil and bake for another 10-15minutes
  • Let cool and enjoy!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

Pita Crisps:

  • Keep oven at 350F
  • Place two tortillas on a pan lined with parchment paper
  • Brush oil on tortillas
  • Sprinkle roasted garlic and chili powder on top
  • Bake for 10minutes or until ends are golden brown and crispy
  • Cool, break them up and enjoy
  • Would taste great with hummus too!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

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