Golden One Pan Turmeric Cauliflower, Lentils, & Coconut

 

Olive oil

1 small cauliflower, cut into small florets


1 teaspoon ground turmeric


1 teaspoon ground cumin


1 teaspoon ground ginger


150 g red lentils, rinsed


400 ml full-fat coconut milk
300 ml water or vegetable stock


Salt 

To serve: fresh coriander, chilli oil or lime wedges




🥦 Heat the olive oil in a large, deep pan over medium heat. Add the cauliflower along with the turmeric, cumin and ginger, and cook for 6–8 minutes, stirring occasionally, until lightly golden and coated in the spices.

🥦 Add the red lentils and stir to combine, then pour in the coconut milk and water or stock. Bring to a gentle simmer, reduce the heat slightly and cook uncovered for 15–18 minutes, stirring occasionally, until the lentils are soft and creamy and the cauliflower is tender but still holding its shape.

🥦 Season generously with salt, adjusting the consistency with a splash of water if needed. Remove from the heat and allow to sit briefly before serving.

From The Medicinal Chef on Instagram

Oat Chia Seeds Wraps

 

Makes 8 wraps



▪️10g chia seeds (approx 1 Tbsp)
▪️170g rolled oats (approx 1 2/3 - 1 3/4 cups)
▪️500ml water (2.1133 cups)
▪️Seasoning of your choice: salt, garlic powder



Add all the ingredients to a blender and blend until smooth

Let the mixture sit for 15 minutes

Add a little oil to a nonstick frying pan over medium heat

Pour about 1/3 cup of the batter into the pan and spread evenly.

Cook until the edges lift off the pan, about 3-4 minutes. Flip and cook for another 1-2 minutes.

From doctorbowl on Instagram

Sweet Potato Egg Wraps

 

1 small sweet potato, peeled and grated
1 egg
Small handful of cheese
Seasoning of your choice
Filling: cheese, spinach, tomatoes



Add grated sweet potato, egg, cheese and seasonings. Mix well

Over medium heat, heat a little oil in a pan.

Add the sweet potato mixture and spread it evenly over the pan to make a wrap

Cook on each side for about 10 minutes until golden and crispy

You can also bake them or air fry

From doctorbowl on Instagram

Sweet Potato Skillet

 

3 eggs
1 small sweet potato, finely sliced
Handful of cheese
Filling: avocado, tomatoes, peppers, fresh coriander

METHOD

Heat oil in a pan over medium heat

Place finely sliced sweet potatoes in a circular pattern to cover the bottom of a nonstick skillet.

Cover the pan and cook for 10 minutes until soft and golden

Whisk eggs and season with salt. Pour over sweet potatoes.
Add toppings. 

Cover pan and cook for a few minutes until the cheese has melted.

Fold in half and enjoy

From DoctorBowl on Instagram

Sweet Potato Bowl

 

2 cooked sweet potatoes

1 cup of chopped broccoli

1/2 cup peas

1/4 red onion, sliced and sauteed

3 eggs, whisked - seasoned with sea salt

Handful of cheese

Preheat oven to 350

In a prepared 9 inch pie plate, smash sweet potato so it covers the base

Sprinkle broccoli, peas, and onion evenly over sweet potato.

Pour egg evenly over the vegetables.

Sprinkle with cheese

Bake for 30-40 minutes until golden brown

From doctorbowl on Instagram

Roasted Frozen Artichokes ****

 I made a recipe that called for 1 bag of frozen artichokes, and baking at 400 degrees for 25 minutes.  I tasted a couple and liked the ones that were more crunchy better than the ones that were soft.  I cooked them for another 10 minutes, followed by another 8 minutes.  Results were inconsistent, due to varying sizes of artichokes.  I'm going to try cooking them following this recipe next time.  They almost taste like cooked potatoes or fries, except that the softer ones had a weird artichokey after taste.  

• 
  
• 
  
  
  
• 2 12-ounce bags frozen artichoke hearts
• ▢2 Tbsp olive oil
• ▢2 tsp sea salt 

1. Preheat the oven to 425ºF. Line a rimmed baking sheet with parchment paper, then top with a wire rack.
2. In a medium bowl, add frozen artichoke hearts. Drizzle on olive oil and toss to coat.  
3. Arrange frozen artichoke hearts in an even layer on the wire rack. Season with salt.
4. Roast for 40-50 minutes (if thawed) or 60-65 minutes (if frozen) until crispy and golden brown. No need to turn the artichokes while roasting.

https://www.tasteslovely.com/whole30-keto-roasted-artichoke-hearts-from-frozen/#recipe

First recipe I tried:

https://delightfulmomfood.com/roasted-artichoke-hearts-frozen-artichokes/#recipe

How to Cook Quail Eggs *****

 Took a long time to come to a boil.  These were good but were definitely hard-boiled.  I would have preferred the yolks a little less done.

Ingredients

  

• 30 quail eggs
• 1 tsp white vinegar

Instructions

 

• Place the quail eggs in a small saucepan.
• Cover them with cold water and add the vinegar and stir.
• Bring the water to a boil over low heat.
• When the water begins boiling, set a timer for 4 minutes.
• After 4 minutes, turn off the heat and let the eggs sit in the hot water another 2 minutes. (Set a timer!)
• In the meantime, add about 10 ice cubes to a bowl and cover them with cool water to prepare the ice water bath. Set it aside.
• After 2 minutes, remove the eggs from the hot water and shock them the ice water bath to stop the cooking process.
• Once cooled, peel gently.

Notes

How to peel: Roll the eggs on the countertop to crack the skin. Pinch the bottom of the cracked shell (there will be an air pocket here) under cold running water and gently remove the membrane and shell together.

How to store: Keep hard boiled quail eggs in the refrigerator for up to a week.

https://braziliankitchenabroad.com/how-to-cook-quail-eggs/#recipe