RED CURRY DRAGON BOWL - GLUTEN & DAIRY FREE

By Christal Sczebel, Nutritionist in the Kitch

Christal recreates a dragon bowl after a yummy dining out experience…

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Dragon bowls aren’t a new thing. A dragon bowl is simply a meal-in-a-bowl that consists of a high-quality protein and nutrient dense vegetables over a whole grain base like rice, or is sometimes served over roasted sweet potatoes and a bed of spinach.

I stuck with spinach and brown rice as the base for my bowl, and then chose to go with chicken, broccoli, snap peas, and peppers in a delicious red curry sauce (with peanut butter and tahini!) as the bulk of the bowl. Then I chose to use similar toppings as the bowl I enjoyed at Communitea – cabbage, carrots, cilantro, peanuts, and bean sprouts for that crunch!

The colours, textures, flavour combinations, mixture of warm and soft with cold and crunchy is honestly so amazingly good. I just can’t help but FEEL unbelievably nourished and satisfied after this meal. It’s definitely a keeper.

INGREDIENTS:

SAUCE:

  • 1½ cups coconut milk (I mixed full fat and light)

  • 2 heaping tablespoons natural peanut butter

  • 1 heaping tablespoon tahini

  • 2 tablespoons red thai curry paste

  • 2 tablespoons coconut aminos or gluten-free soy sauce

  • ½ tsp sesame oil

  • 1½ tablespoons coconut palm sugar

  • juice of 1 lime

  • 2 cloves garlic, crushed

  • 2 teaspoons minced ginger or ginger paste

BOWL INGREDIENTS:

  • 4 skinless boneless chicken breasts, diced into small pieces (cook with coconut or olive oil - see instructions)

  • 1 red bell pepper, sliced

  • 2 cups broccoli crowns, chopped

  • 1 cup snap peas

  • 2 cups brown rice or quinoa, cooked

  • GARNISHES:

  • 2 cups spinach

  • ¼ head of red cabbage, sliced

  • 2 carrots, shredded

  • 1 cup bean sprouts

  • ½ cup cilantro. chopped

  • ¼ cup peanuts, crushed

INSTRUCTIONS:

  1. Begin by making the sauce. In a bowl dd all the sauce ingredients EXCEPT the coconut milk and whisk until smooth.

  2. In a large pan over medium heat, add 1 tablespoon of coconut or olive oil and warm for 30 seconds.

  3. Add in the diced chicken and cook, stirring frequently until browned.

  4. While the chicken is browning, in another large pot/wok over medium-high heat add in the curry sauce and bring to a simmer. Stir in the coconut milk and bring back to a simmer.

  5. Add in the bell pepper, broccoli, and snap peas and continue to cook for a few minutes until the chicken is finished browning in the other pan.

  6. Add the browned chicken to the pot/wok with the red curry sauce and vegetables.

  7. Simmer everything for 3 more minutes or until the chicken is cooked through.

  8. Remove from heat.

  9. Take 4 large bowls and line each bowl with fresh spinach leaves.

  10. Top the spinach leaves with warm cooked quinoa or brown rice (1/2 cup per bowl, cook the rice or quinoa ahead of time).

  11. Divide the red curry chicken and vegetable mixture between the four bowls.

  12. Top each bowl with the sliced raw cabbage, shredded carrot, bean sprouts, cilantro, and crushed peanuts.

  13. Dig in!

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Canteen Inspired Broccomole Dip

 

By Christal Sczebel, C.H.N., Nutritionist in the Kitch

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“What the heck is broccomole?!” were the exact words that came out of my mouth as I was reading the brunch menu of a restaurant I went to recently with some friends. It’s a neat little place in Edmonton called Canteen and their brunch is delicious to say the least. I ordered the “Smoked Sablefish, Fontina Egg Scramble, Seeded Rye, Broccomole, Roast Tomatoes” entree (sans fontina)…and was very intrigued with this Broccomole item.

My hubby, being the little smarty pants that he is, looked at me and said “it’s obviously guacamole…made from broccoli”, and I thought to myself, what? for real? no… it’s got to be some other kind of sauce or garnish or some kind of vegetable I’ve never heard of. But, after a quick google search, I realized my hubby was right! Darn!

Looking into this whole Broccomole thing a little more I happened to come across this recipe by Domestic Fits and wondered why I had never heard of this interesting little concoction before!

When I got my entree at Canteen and ate every little morsel (had the restaurant not been packed with people I may have even licked the plate) I made the decision right then and there that I… was a fan… of broccomole.

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So I used the Domestic Fits recipe as inspiration and got mixing! In my food processor I added steamed broccoli, spinach (for a little extra green and nutrients), tomato, spices, silken tofu, and lemon juice!

A few blends and scrapes with the spatula later – this smooth, creamy, rich and dreamy guacamole-looking dip was created! Considering I’m not the hugest fan of broccoli to begin with, I was surprised how it had transformed into this yummy looking and very nutritious dip!

A couple dunks of my crackers and I was sold! Don’t get me wrong, I’m still a HUGE fan of traditional avocado guacamole, but for a lower calorie, nutrient dense, something-different-dip, this one is definitely worth a try!

Serves: 2

INGREDIENTS

  • 3 cups chopped broccoli

  • 1 cup spinach

  • 1 tablespoon lemon juice

  • 5 cherry tomatoes

  • 2 tbs green onions

  • 1 tsp olive oil

  • 2 ounces silken tofu

  • ¼ tsp chili powder

  • 1 tbs cilantro

  • ¼ tsp salt

  • ¼ tsp black pepper

  • ¼ tsp garlic powder

INSTRUCTIONS

1. Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.

2. Drain broccoli very well.

3. Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.

4. Serve warm or chill and serve cold.

 

 

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