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Roasted Frozen Broccoli

September 11, 2019 by KimiHarris 13 Comments

This is not only a simple recipe, but it's delicious and kid-friendly too. Yes! Even frozen vegetables can taste good!

We have a problem. If we don’t like how I prepare vegetables, they are pushed around on our plates and barely touched. This is no good, as I believe that vegetables are not only important for our health, but they can also be a delicious part of our daily diet as well. 

So when we made our big move to South Dakota, I faced a new problem. Back in Portland, Oregon, I had a large array of options for vegetables. Here? Not so much. Don’t get me wrong, there are still plenty of stores and some good options, but I found that I was eating less vegetables, they were costing a little more, and I wasn’t getting as good of a variety into our diets. Because of the climate here, we simply don’t have as many local options for produce. 

I needed to change my game plan, and that meant being willing to try more frozen vegetables. I have, admittedly, long eschewed frozen vegetables, and we mainly used them as a stop-gap. But I realized that there were many great frozen vegetables options here and I needed to figure out how to make them a little more delicious. I’m proud to say that we now eat them on a regular basis and all of us love them. Why? 

Can You Roast Frozen Vegetables?

Well, it turns out that you can roast them just like you do fresh vegetables! Why does roasting make fresh and frozen vegetables so much better? For a number of reasons: It helps crisp vegetables while they cook and if you leave them in long enough they will start to caramelize and give you a savory depth of flavor. 

Steamed frozen vegetables can sometimes have a mushy texture once cooked, or be very bland in flavor. I did find that the recipe I used for my cooking like a Roman day, using a spiced wine sauce with frozen broccoli, was really delightful. So you can absolutely have good steamed frozen vegetables. 

However, roasting them is a more fail-safe way for delicious vegetables that takes very little hands-on time. 

It’s also very versatile. We’ve done frozen Brussels sprouts, a carrots, broccoli and cauliflower mix, and both cauliflower and broccoli. The only thing we haven’t really been fans of is the frozen carrots. They were far better when roasted than steamed, but we found we preferred the other vegetables. 

Basic Method for Roasting Frozen Vegetables

Basic Method: Roasting vegetables is very easy. The basis concept is to toss frozen vegetables (don’t defrost) with oil, salt and pepper and roast in a hot oven until they are browned and crispy. I often don’t even set a timer. 

Additions: You can also toss them with dried herbs, fresh garlic before they go in the oven, or toss with a splash of balsamic vinegar and fresh herbs right after they come out of the oven. Or, roast with chopped bacon. This is the type of recipe where knowing the basic method is helpful, and then you can have fun trying a variety of vegetables and herbs and spices. 

But to get you started, here is a basic recipe for Roasted Frozen Broccoli

Roasted Frozen Broccoli

1 package of frozen broccoli (16 oz) 

2-3 tablespoons of oil or melted fat of your choice 

Salt and pepper 

  1. Preheat oven to 425F. I use parchment paper because I use sheet pans that are aluminum, but you can an unlined sheet pan as well. 
  2. Toss broccoli with oil/fat and salt and pepper. Place in oven and cook until browned to desired doneness. (between 15-35 minutes). 

Variation: My favorite variation is adding some sliced fresh onions to the broccoli before it cooks and then tossing with chopped fresh basil and a splash of balsamic vinegar once it’s out of the oven. Fabulous! 

Filed Under: $5 Dishes, 52 ways to save money on a healthy diet, AIP, Dairy Free, Egg Free, For the Kids, Gluten Free, Grain Free, Health, Sides, The Low Energy Guide to Healthy Cooking, Uncategorized, Vegan, Vegetarian

What the Ancient Romans Taught Me About Eating Well

September 3, 2019 by KimiHarris 9 Comments

We recently sat down to a flavorful dinner, every dish well seasoned with fascinating spice combinations. Our meal was relatively simple, full of “whole food” ingredients, and fun. Why so fun? Our meals were inspired by our history studies on Ancient Rome. 

While our scenery has changed from the lush greens of the northwest to the open range of the prairies, our school has continued. I love making history a central part of our homeschool, and we’ve picked up where we left off – Ancient Rome. I thought it would make history come alive to eat like a Roman for a day. 

How Did the Ancient Romans Eat?

This time period has the potential to inspire lush and delicious meals. I should well know as my husband and I once went to a delectable four-course dinner at a pop-up restaurant in Portland with a guest chef who cooked us a meal inspired by traditional Roman food. Yum! 

How well an Ancient Roman ate varied by their social status. The very rich could eat ridiculous and precious food items, and the poor could eat repetitive and nutritionally deficient meals. But generally, their diet was full of nourishing, varied ingredients, and well spiced. I joked that I wouldn’t be surprised if someone capitalized on how healthy their diet was by writing a book entitled something like, “Eat like an Ancient Roman for Health.” But let’s be honest, it’s true! Most people would eat a healthier diet if they ate like the Ancient Romans. 

Their diet, very similar to a modern Mediterranean diet, was full of whole grains, lentils, peas, vegetables, fruits, cheeses, eggs, and meats. What sets the cooking style apart for me was their use of spice combination. One article mentioned that the flavors they used – balancing sweet, savory, umami, and sour – were closest to modern Asian cooking. Regardless, there is a lot of inspiration to be had from the Ancient Romans. They also flavored much of their food with a fermented fish sauce. Our closest equivalent now would be Asian Fish Sauces (like this one from Amazon: Fish Sauce). 

Regardless of what people group you look at, I’m reminded how simple many foods were in Ancient times. You will notice the simplicity of the meal plan below. 

Other resources for Ancient Roman Recipes: Around the Roman Table: Food and Feasting in Ancient Rome and Tasting Rome: Fresh Flavors and Forgotten Recipes from an Ancient City: A Cookbook

Our Ancient Roman Meal Plan 

(Note, we weren’t trying to be completely historically accurate in how we prepared all of these foods, but just got as close as we could). 

Breakfast (ientaculum): We enjoyed Milk and homemade Bread or Bread dipped into olive oil and vinegar. If this sounds “light” to you, consider that milk and bread (a standard breakfast for Roman children) was likely more hearty than the typical bowl of cereal with milk we eat now. 

As I researched midday meals, I came across numerous articles discussing Roman street food. Did you know that Ancient Romans were probably the first to popularize street food? (You can read about this historical tidbit here.)

One fact that I have always found especially fascinating was that a form of pizza was likely a popular street food, alongside many other food offerings. How fun that this popular meal has such old origins! 

“Poor citizens of Pompeii could order some of the ready-to-eat specialties of the era, which most likely included a sort of tomato-free pizza (tomatoes were not yet brought to Europe at the time) made of cheese and onions, soups, pickles, eggs, fish, ham, and of course wine.” Source

Lunch: prandium

We went with a simple lunch inspired by this description: “The Roman lunch (cibus meridianus or prandium), a quick meal eaten around noon, could include salted bread or be more elaborate with fruit, salad, eggs, meat or fish, vegetables, and cheese.” Source

Our lunch, eaten on the fly after a hike (which, since most Romans ate on the go at lunch time, was appropriate) included: Delicious wine crackers (you can get the recipe here – I also made a gluten-free version), goat cheese, olives, grapes, and apples. This was an easy and scrumptious meal! 

Dinner: (cena) 

While the rich could eat elaborate and lengthy dinners, we opted for a more moderate feast. I spent some time researching gluten-free grains that would be still authentic to Roman times. In the past, historians assumed that millet was only consumed by the poorest in Ancient Rome. Recent research suggests, however, that it was eaten by a much broader swath of the population. 

Ancient Romans ate many grain porridges, so I thought it would be fun to make a savory millet porridge. (You can see an authentic sweet porridge recipe here.) 

Unable to find a definite recipe for a millet porridge from Ancient Roman times, I improvised adding herbs I knew they used (basil and oregano) and flavoring it with broth, onions and garlic. It may not have been authentic, but it was very delicious. I may make it part of our regular menu. 

We also made a chicken dish cooked in a white wine sauce, spiced with fennel, dried herbs, and pepper… (Delicious!). 

Broccoli steamed in a spiced white wine sauce, and then served with a mint spiced sauce over it (inspired by this version). 

And we also had cantaloupe and cucumber slices on the side. 

After dinner, I asked the kids what they thought about eating food for a day inspired by history, and they were all fans. I was asked to continue the tradition as we continue to read about new people groups and other time periods. 

Ancient Romans reminded me of these four essential concepts: 

  • Eating simply can be very nourishing as well as delicious. Most people from Ancient times, like us now, had little time to make elaborate meals. Simple doesn’t necessarily mean bland or unhealthy. 
  • Many ancient people groups included grain porridges on the menu (I’ve always enjoyed the Asian rice porridges, Congees, for example). These can be hearty, simple, frugal, and delicious. 
  • Produce – such as fruit and vegetables – should be more central on our table. It’s a healthy practice, but it’s also satisfying and delicious. 
  • Use spices and herbs liberally, and make simple sauces to further enrich the flavor of dishes. Roman food was bursting with flavor, and there is little reason we can’t follow suit!

Filed Under: For the Kids, For the Love of Food and Books, Nourishing Practices, Uncategorized

Where Have I Been?

May 15, 2017 by KimiHarris 12 Comments

Joel and I

On a recent visit to the river, enjoying the sun that has finally come out.

Some of my loyal readers have noted that I have not been posting at all for months, and have been very haphazard in frequently posting for quite some time.

My subscribers to my email list know that I was diagnosed with Chronic or Persistent Lyme Disease after a year of dealing with, to that point, a mysterious health break down. Recently I was also diagnosed with mono.

Ironically, it was not the underlying health issues that were the straw that broke the camel’s back for my writing, but rather Lyme treatment. The process of healing and getting better can not only be complicated with something like Persistent Lyme, but it can also make you significantly sicker before it makes you better.

Yes, I’ve been quite sick.

But I have a lot to be thankful for too. We know what my underlying issues are (finally). We recently changed up my treatment plan, and while I am only a few weeks into it, I finally feel hope for getting better. Despite feeling so unwell and unlike my normal self, I have really enjoyed investing into my children after a wild previous year where I was acutely sick, in pain, and, on top of it, we moved three times.

Being so ill for so many long months has also rebirthed a renewed love of books. While I wasn’t creating new recipes and cooking new things, I was enjoying reading to my children and reading many, many books myself. They have helped me not only survive hard days, but they have rekindled my love of writing stories and on other topics. One very small way I have enjoyed exploring the world of books online is by starting to post short book reviews on Goodreads on many of the books I am reading.

Finally, while my health took a deep nose dive, and then the healing process made me feel even worse, the financial burden (and it is a very big burden to those sick) has been heavy. It was only with great fear that I stopped blogging since this blog helps support my little family.

But I am so thankful that many of you have continued to use this website, buy through the affiliate links, and support this blog despite my disappearance. I am truly thankful for that because it has allowed this health crisis not to have the deeper burden of having an important source of income for us dry up completely. Thank you for that very real support.

These last few weeks on my new protocol has given me my love of cooking back, and I’ve been enjoying working in the kitchen again . I hope to share some of those recipes with you soon.

I’m thankful.

Filed Under: Uncategorized

“Busy Day” Asian Veggie Noodle Soup (Gluten & Grain-Free Options)

December 1, 2016 by Natalia Gill Leave a Comment

Busy Day Asian Veggie Noodle Soup - AnAppetiteForJoy.com

By Natalia Gill from An Appetite For Joy

This asian-inspired broth is rich, savory, and loaded with perfectly cooked veggies and gluten-free rice noodles (or grain-free kelp noodles). The best part? It comes together in a flash! And it’s high on nutrition, particularly if you have homemade broth on hand.

I typically use chicken broth I have in the freezer, made in one of two ways – either a budget-friendly bone broth or a time-saving gelatin rich drumstick broth.

I’ve always looked for ways to spend less time cooking without sacrificing nutrition. But now, simple cooking is a must since earlier in the summer, we got a big surprise that our family is expanding! I’m on a mission to get my meal rotation pared down to simple meals, many of them using the slow-cooker or prepped ahead in the freezer (Check out Kimi’s great list of gluten-free freezer meals!)

My favorite simple meal is chicken soup and all the quick variations that can be made with it – from enchilada to Thai red curry to this Asian veggie noodle. I notice that my kids eat this variation with more gusto than plain chicken noodle, so I make it often.

I omitted the chicken this time for a lighter, veggie-focused soup. But feel free to add a few boneless, skinless thighs in at the beginning of cooking. When they are done, take them out, shred them and add back into the soup.

ADDITIONAL SIMPLE MEALS ON MY ROTATION:

  • Paprika Chicken Legs (Slow Cooker) – everyone in my family loves this!
  • Vegetable Pork Skillet Dinner – loaded with sulphur-rich veggies, this would be great as a lettuce wrap meal as well
  • Pork Chops with Apple-Bacon-Sauerkraut (Paleo, Slow Cooker) – amazing flavor
  • Garlicky White Bean Soup with Dark Greens – yum!

Busy Day Asian Veggie Noodle Soup
 
Author:
Natalia Gill
Recipe type: Soup
Cuisine: Asian-Inspired
Serves: Serves 6-8
Print
 
This Asian inspired veggie noodle soup is so comforting and full of flavor, but requires very little time and effort! See the recipe notes for additional shortcuts or ways to further enhance it.
Ingredients
  • 8 ounces thin rice or 24 ounces kelp noodles (kelp noodles are hydrated in the package and weigh more), freshly prepared according to package instructions and set aside in individual serving bowls
  • 8 cups chicken stock or broth
  • 2 cups broccoli florets, chopped
  • 1 cup carrots, diced
  • 2 cups snow peas (ends removed, halved)
  • 2 scallions, diced
  • 3 tablespoons low-sodium tamari or soy sauce (less if full sodium)
  • 1 teaspoon sesame oil
  • 1 teaspoon fish sauce (optional)
  • salt and pepper to taste
Instructions
  1. Bring the broth to a simmer and add the diced carrots. Simmer for 5 minutes.
  2. Add the snow peas and tamari. Simmer another 5 minutes.
  3. Add in the broccoli florets and scallions. Simmer until the broccoli and carrots are fork tender but still have life in them.
  4. Stir in the sesame oil and, if using, fish sauce. Remove from heat. Taste and adjust seasonings. (Add salt and pepper if needed.)
  5. Add the soup to the individual bowls you have set aside with the noodles. Enjoy!
Notes
When you have less time: Swap out the snow peas for frozen peas and put them in with the broccoli (step 3). Buy pre-chopped broccoli florets (Trader Joe's sells a bag of organic ones).

When you have more time: Add 2 cloves of crushed or minced garlic, a small knob of fresh peeled ginger (removed at the end), and/or 2 tablespoons of chopped cilantro to the soup with the carrots (step 1).
3.3.3077

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

Filed Under: Dairy Free, Egg Free, Gluten Free, Grain Free, Soups, Uncategorized

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The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

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