Three Sisters Vegetable Medley and Maple Glazed Scallops

IMG_1268

Many Native American tribes planted a crop called “The Three Sisters”.  Consisting of grain corn, beans, and winter squash, all could be stored and eaten later as a nutritious and protein rich meal.

This companion planting was as beneficial to the soil as it was to the body.  The sturdy, upright corn stalks provided a trellis for the bean vines to climb upwards, and the nitrogen producing bacteria on the roots of the bean plants fueled the growth of the corn.  The large leaves of the rambling squash vines provided moisture retention and shade to the soil during the hot summer afternoons.

This recipe uses canned items, but if you wanted to get really authentic you could use hominy, polenta, or grits instead of the sweet corn.  All of those are grain corns.  Dried beans are also more authentic, as they have fully developed their protein structure.

String beans, sweet corn, and summer squash don’t really count as “The Three Sisters”, but they do taste good together.

*Fun Fact – Is corn a vegetable, grain, or a fruit?

It depends on when you eat it.  Corn is a type of grass – a cereal grass.  Meaning that you can eat the seeds (dried corn kernels) as a grain.  When you eat sweet corn, it’s considered a vegetable because the kernels are tender and immature.  Botanically, the kernels are the “fruit” or seeds of the grass.  So there you have it!

Maple Glazed Scallops  (These only take about 5 minutes to cook, so save for last)

6 scallops, pat dry, and season with garlic salt and pepper

2 T butter

2 T water

2 T maple syrup

Heat a cast iron skillet to medium.  Make sure it’s nice and hot.  Mix water and maple syrup together.  Add butter to the pan, and once it’s browned, gently lay your scallops in the pan.  Cook for 2 minutes without moving the scallops around.  Flip, and cook for another minute.  Add the water and maple syrup, and let cook for another minute.  Transfer to plate.  Pour liquid (it will have cooked down very quickly) over scallops.

Three Sisters Medley

1 C Cannellini beans (canned)

1 C sweet corn (canned)

1 C roasted butternut squash, diced

1 C baby spinach, rough chopped

1 C red bell pepper, diced

1 green onion, sliced very thin

1/4 cube vegetable bouillon, crumbled

1 T nutritional yeast

1 T crushed dried sage

1 big pinch red pepper flakes

1/4 C heavy cream

1/4 C marscapone

2 slices thick cut bacon, fried and chopped.  Reserve bacon fat.

salt and pepper to taste

Combine beans, corn, squash, bouillon, yeast, sage, pepper flakes, and cream in a bowl.  Heat skillet to medium low and cook red pepper and green onion in bacon drippings until onion is translucent and peppers are getting soft.  Pour in the vegetable medley, stir, and when cream hits a boil add the chopped spinach.  Once the spinach starts to wilt, stir in marscapone.  When the marscapone is fully melted, reduce heat to simmer and cook for about 5 minutes, stirring occasionally.

Serve the scallops on top of the Three Sisters Medley, and top with bacon and the maple juices from the scallop pan!

Invest

Your investment/donation pays for every day living costs and keeps the blog ad free! I appreciate everything no matter how big or small. I recommend purchasing 1 million items. Haven’t tested if the system is capable of that.

$1.00

 

 

 

Roasted Brussels Sprouts with Red Grapes and Pine Nuts

IMG_1186

Antioxidants, fiber (or should I spell it “fibre” just to shake things up a bit), vitamins and minerals galore, toasty, crunchy, and pops of sweet.

Top with crumbled bacon if you would like, or better yet, serve with sausage.  It’s especially good with Italian style sausage, and if you’ve never had sausages and grapes for supper, then you’re missing out.

The only thing this picture is missing is the sprouts and the pine nuts!

IMG_0864

Brussels Sprouts are a variety of cabbage that grows on a stalk, and the sprout itself is actually a “bud”, like a flower bud.  They’re not “baby cabbages” like I once thought, but an actual type that originally came from the Mediterranean region and then moved north through Europe.

One cup of these sprouts has 120% of the recommended daily allowance of Vitamin C.  And you know what my favorite dessert is to have after this meal?

A couple of mandarin oranges.  More Vitamin C.  And the other part of a good dessert?  The almost forgotten and lesser known Vitamin C – Conversation.  

This entire meal can be on the table in about 30 minutes, leaving plenty of time to enjoy each others company.

Roasted Brussels Sprouts with Red Grapes and Pine Nuts

1/2 pound Brussels Sprouts, sliced in 1/2 lengthwise through the core

olive oil

salt, pepper, garlic powder, red pepper flakes

1/2 C red grapes, sliced in 1/2

2 t pine nuts

Iron skillet

Preheat oven to 400F.  In a small mixing bowl, drizzle some olive oil over the sprouts and add in the seasonings.  I don’t measure.  Mix to make sure everything is coated and then put into your skillet.  Don’t crowd them too much or they’ll steam instead of roast.  Set timer for 15 minutes.

Take out pan and flip the sprouts.  Add the grapes and nuts to the pan.  Return to oven for 5 minutes.

Transfer to plate immediately so those little nuts don’t get too brown!  Top with bacon, or some additional salt and pepper and a drizzle of good olive oil.

 

Invest

Your investment/donation pays for every day living costs and keeps the blog ad free! I appreciate everything no matter how big or small. I recommend purchasing 1 million items. Haven’t tested if the system is capable of that.

$1.00

African Peanut Chicken Soup

IMG_1158

I like fancy food – a lot, but I also like comfort food – a lot.  This recipe definitely falls into the comfort food category.  It also falls into the really good and healthy for you category.

It would take pages to write down all of the benefits that you can get from curry powder alone, and this recipe has almost a 1/4 cup of it.  Surprisingly it doesn’t taste like an overwhelming curry, but your body sure recognizes how good it is and starts to use it right away.

If there was one benefit that really stands out, it would be anti-inflammatory.  But even that is not enough.  These ingredients are strongly anti-cancer and even guard against cognitive malfunctions such as alzheimers.  Your liver will thank you too, because it’s great for clearing out congestion, which is pretty common in the cold winter months.

Convert it easily to a meatless (and vegan) version by substituting chickpeas and roasted cauliflower for the chicken.  A good quality vegetable broth made with carrots or squash will also provide a similar richness as the chicken broth.  Go even further, and get even more nutrition by adding some miso to the finished version.  You wont have to cook it as long, so just adjust your time.

I feel really good after eating this dish, and I know you will too!

 

African Peanut Chicken Soup

1-2 T coconut oil

2 chicken thighs (bone in, with skin)

1 yam, diced

1/2 C onion, minced

2 cloves garlic, minced

1  jalapeño pepper, diced, no seeds (can use a different kind of pepper if you would like)

1 T grated ginger

1 smoked kipper, minced (or you can use a smoked fish that you just put in the pot while cooking and then pull out)

3 T curry powder (no salt)

pinch sugar

pinch hot pepper flakes

1 bay leaf

1 quart low sodium chicken broth (I add additional bone broth concentrate for flavor and nutrition)

1 C creamy peanut butter

1 14.5 oz can fire roasted tomatoes, drained

1 C coconut cream

salt and pepper

Heat up your dutch oven to medium low, and add the coconut oil.  Salt and pepper your chicken thighs and brown on each side.  Stir in the yams, garlic, onion, pepper and curry powder with a pinch of salt. Cover and cook for about 5 minutes or so.

Stir in the chicken broth, peanut butter and tomatoes.  Add the bay leaf and sugar, cover, and simmer for about an hour.  Pull out the chicken thighs and once they are cool enough to handle, shred the meat and finely mince the skin. Return them to the pot and stir in the coconut cream.  Add a good amount of black pepper, and then taste to see if it needs more salt.

Let cook for another 20 minutes to half hour, but don’t let it boil.  It should be hot, but not boiling.

Serve with crushed peanuts on top and raw pumpkin seeds or cilantro.

*options: you can make this a stew by reducing the amount of broth or by adding additional chicken thighs which can be served whole over a bed of rice*

Invest

Your investment/donation pays for every day living costs and keeps the blog ad free! I appreciate everything no matter how big or small. I recommend purchasing 1 million items. Haven’t tested if the system is capable of that.

$1.00