Healthier Bibimbap

Healthier Bibimbap

Bibimbap is a Korean dish of rice mixed with meat and vegetables, often served with a fried egg and kimchi. In my recipe, I’m substituting protein rich quinoa for the rice and veggie ground round for the meat. The addition of wild mushrooms adds an earthy taste while the crisp pickled vegetables add a satisfying texture. A delicious and healthy meal!

Healthier Bibimbap

My vegetarian version of the classic Korean dish.
Course: Main Course
Servings: 4

Ingredients

  • 1/2 english cucumber sliced very thin
  • 2 carrots sliced very thin
  • 1/3 cup rice vinegar
  • 1.5 cups quinoa any variety - white, red, black or a combination
  • 2.5 cups water or vegetable broth
  • 2 tbsp olive oil
  • 3 cloves garlic minced
  • 2 cups wild mushrooms (enoki, oyster, shitake) sliced
  • 4 cups spinach
  • 3 cups Yves veggie ground round (or similar)
  • 4+ tbsp soy sauce
  • 1 tsp red pepper flakes
  • 2 tbsp sesame oil
  • 4 eggs
  • 4+ tbsp kimchi
  • 4 tsp sesame seeds
  • 4 tbsp scallions, sliced
  • salt and pepper to taste

Instructions

  • Add carrots and cucumbers to a small bowl, cover with rice vinegar and set aside.
  • In a medium sauce pan bring water (or stock) to a bowl, add quinoa, reduce heat to simmer and cover. Cook until all water is absorbed, approximately 20 minutes.
  • While quinoa is cooking, heat olive oil in a large pan and add mushrooms, veggie ground round, red pepper flakes and garlic. When the mushrooms are almost cooked through add the spinach and cook until wilted. Stir in soy sauce, sesame oil, salt and pepper to taste.
  • Fry the eggs sunny side up in a little olive oil and cook until whites are set but yolks are soft.
  • Divide quinoa between four bowls. Top each with mushroom and veggie ground mix, a fried egg, kimchi, cucumbers and carrots.
  • Garnish with sesame seeds and scallions.
Veggie Stuffed Zucchini Boats

Veggie Stuffed Zucchini Boats

We aren’t vegetarian over here, but do like to incorporate more plant based meals into our diet. On my table tonight… zucchini boats stuffed with sautéed onion and Big Mountain Foods Broccoli Crumble and lots of melted cheddar and parmesan. Serve with a little hot sauce and a big dollop of fresh guacamole. This recipe is packed with flavor and is so satisfying.

Veggie Stuffed Zucchini Boats

Course: Main Course
Keyword: Diabetic Friendly, easy weeknight meal, Keto, Low Carb, vegetarian
Servings: 4

Ingredients

  • 2 medium zucchini
  • 3 tbsp olive oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 large tomato diced
  • 1 340 g package of Big Mountain Foods Broccoli Crumble (or equivalent veggie crumble)
  • 1 cup shredded cheddar
  • 1/3 cup shredded Parmesan
  • Salt and pepper to taste

Instructions

  • Preheat oven to 350 degrees
  • Cut zucchini lengthwise and scoop out centre of each with a spoon or melon baller.
  • Place zucchini in oven safe pan and cook for 15 minutes
  • While zucchini is cooking, sauté onion in olive oil until translucent. Add garlic, 1/2 of the diced tomato and the Broccoli Crumble. Cook through. Season to taste with salt and pepper.
  • Take zucchini out of oven and stuff with Broccoli Crumble mixture.
  • Top with shredded cheeses and remaining tomatoes
  • Bake for an additional 20 minutes. Enjoy!

Notes

Feel free to swap out the cheese for your favourite vegan cheese.

 

Cauliflower Leek Soup

Cauliflower Leek Soup

My husband is a type 1 diabetic, so many years ago we switched to a mostly low carb diet to help stabilize his blood sugar and for our overall health. For years I’ve been taking our favourite comfort foods and switching up the ingredients to make them low carb and healthier. We tend to stay away from potatoes because they crank up the blood sugar so I use a lot of cauliflower in my recipes – like this recipe for low carb vichyssoise. It’s velvety, savory,goodness!

Cauliflower Leek Soup

Course: Soup
Keyword: Diabetic Friendly, Low Carb
Servings: 4

Ingredients

  • 3 leeks white and light green part only, chopped
  • 1 sweet onion chopped
  • 2 cloves of garlic minced
  • 1 head of cauliflower chopped
  • 2 tbsp butter
  • 2 tbsp olive oil
  • 2 cups vegetable stock
  • 1 cup heavy cream
  • Salt & Pepper to taste
  • Pinch of nutmeg
  • Garnish optional chopped chives, creme fraiche or sour cream, pancetta crisps

Instructions

  • Blanche cauliflower and set aside. In a small stock pot, saute onions, leeks and garlic in butter and olive oil until lightly caramelized. Add cauliflower and stock and simmer until cooked through. Add contents to a blender and blend thoroughly. Transfer to a sauce pan, add cream and bring to a light boil. Add nutmeg and season to taste with salt and pepper. Garnish with chopped chives, a dollop of creme fraiche and pancetta if desired.

 

Cheese Stuffed Mushroom Caps

Cheese Stuffed Mushroom Caps

These vegetarian stuffed mushroom caps are one of my favorite go-to appetizers for dinner parties. They’re easy to make and are always a hit. In my original recipe, I use bread crumbs but lately I’ve been using ground almonds or hazelnuts to make this recipe low carb. Hope you enjoy!

Cheese Stuffed Mushroom Caps

Course: Appetizer
Keyword: Diabetic Friendly, Keto, Low Carb, Party Food

Ingredients

  • 18 white mushrooms

  • 2 tbsp olive oil
  • 1/3 cup red pepper finely diced
  • 1/3 cup shallots finely diced
  • 3 garlic cloves minced
  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • salt and pepper to taste
  • 2/3 cup cream cheese
  • 1/4 cup plus 1 tbsp ground almonds or hazelnuts (or fine bread crumbs)
  • 2 tbsp parsley, fresh finely chopped

Instructions

  • Clean mushrooms using a dry pastry brush or paper towel to remove any dirt. Carefully pop out the stems and set aside. Place mushroom caps on a lined baking sheet. Finely dice the mushroom stems.

  • In a medium pan, warm up olive oil and lightly sauté the mushroom stems, red pepper, shallots and garlic. Remove from heat and add the cream cheese and stir until melted and well blended.
  • Add salt and pepper, basil, oregano, 3 tbsp of the Parmesan and the nut (or bread) crumbs. Using a small spoon, stuff the mushroom mix evenly to the mushroom caps.
  • Bake at 350 degrees for 12-15 minutes. Remove from oven, top with remaining Parmesan, nut crumbs and chopped parsley and broil for 5 minutes.