WRITTEN ON December 9th, 2009 BY lauracollins AND STORED IN Lunch, Recipes, Uncategorized, Vegetarian

Tags: recipe, Vegan, Vegetarian

As I mentioned a few weeks ago, I’m currently focusing on two things to improve my overall health: incorporating filling whole grains into my diet and transiting from being a vegetarian to becoming a vegan. I had a bit of a rocky start which involved a couple of cheesy pizzas and a date with various muffins and pastries. Well, maybe not as bad as all that but you get my drift.  I’ve been doing pretty well for the past ten days or so now. The things I have been eating for breakfast and lunch have remained pretty consistent. (I like to eat the same thing for the same meal for a while as I begin to get my naughty eating habits in check.) Dinner is usually a wild card–maybe a bowl of vegan chili with 1/2 cup of whole wheat pasta mixed in. Or maybe Moroccan Couscous with Saffron (recipe coming soon–so, so good!)

For breakfast, I have been eating plain, instant oatmeal with coconut milk and a teaspoon or so of brown rice syrup (to replace honey). For lunch I have been eating Peanut Butter Broccoli Stir Fry (very informal recipe below) and it is the best! I actually learned this recipe from a ten-year-old kid. When I was in college I worked for a PBS affiliate and we shot a local kids show that aired in the breaks between Zoom. This young boy and his mom came on the show and made this very recipe. It’s super easy, super tasty, and very good for you.

Let me start by saying there are really no rules. Alter as you wish. Try different veggies, try different grains. Add some spices (like ginger, cayenne, garlic…) Here’s how I’ve been doing it:

2 large servings

Ingredients:

1 c of (dry) brown rice, 1 1/2 c water
1 large head of broccoli
One small onion
1 T of creamy peanut butter (sugar-free is the best)
1/4 c Shoyu (soy sauce)
1 T Crushed red peppers
1 T Extra Virgin Olive Oil
1 1/2 c Vegetable (Vegan) broth or 1 Vegetable (Vegan) broth cubes
1/4 c Water

First, start the rice. I usually use 1 1/2 cups of water (or vegetable broth) for 1 cup of rice.  If you use a veggie broth cube instead of vegetable broth, add the cube once the water starts to boil. The vegetable broth will add a nice zest to the dish. *Time saver–I usually make a lot of rice at the beginning of the week since the rice-making aspect is the most time-consuming aspect of this recipe*

Once you add the rice to the boiling water, start cutting your head of broccoli into nice bite-sized florets (or if you are like me, buy a bag of pre-cut florets–hey, we are busy people!) Cut your onions at this time as well–however  you like them cut.

Put the onions aside. In a large mixing bowl, add the broccoli, shoyu, PB, crushed red peppers, 1/4 c of water, and any other spices you’d like to use. Mix until the PB covers evenly.

Over a medium flame, heat the olive oil in a nice sized skillet or wok on your stove top. Once the oil is heated, throw in the onions. Two or three minutes later, toss in your broccoli mix, stir and cook for around 5 minutes. I like my broccoli a little crisp so I pull my veggies after 5 minutes but if you like yours a little less crisp, leave in a bit longer. If you find that the veggies are sticking to the skillet, add a bit more water.

Once the rice is finished, mix in the veggies and voilà! You have a tasty, healthy, filling meal with grains, veggies, protein, and many other good-for you vitamins.