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Simple Sunday: Stir Fry

It’s been a couple weeks since we’ve done a Simple Sunday post, but we’re back, and today we have quite possibly one of the easiest dinners you could make!

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Because in our opinion there is no simpler a meal than a stir-fry! But simple does not mean boring or bland- all you need is a few ingredients to give it a pop of flavour.

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All you need is one pan, a handful of veggies, a source of protein and a little seasoning and you’re in business, people!

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Ok, so you actually need two pans, one for the stir fry and one to cook your noodles or rice or whatever you decide to serve it over. ¬†But the pot you cook your grain in hardly gets dirty at all so in our minds it doesn’t really count ūüôā

So what went into our stir fry this time around?  Carrots, bok choy, onions, mushrooms and salmon. Only a few ingredients but we assure you our family ate it right up!

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We feel as though the stir-fry has been shoved under the rug. ¬†Its a meal that many cooks turn there noses up at, one that is considered “too simple” or “commonplace”. ¬†Stir-frys are under appreciated in our opinions, so today we’d like to give them the spotlight. ¬†Let them take back the credit that is rightfully theirs.

So grab your frying pans and join us in a deliciously simple stir-fry-making extravaganza!

Simple Salmon Stir Fry

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Prep: 10 minutes
Cook Time: 25 minutes
Serves: 6

Ingredients:

450 g. salmon filets
1 tbsp olive, grape seed or coconut oil
ground black pepper
Garlic salt or powder
1 small yellow onion
2 cloves garlic, minced
2 bunches of bok choy
2 large carrots
1 c. sliced mushrooms
2 tbsp low-sodium soy sauce
1 tsp lemon juice
1 tbsp sesame seeds (optional)
1/4 tsp ground ginger
1/4-1/2 tsp black pepper

Directions:

Heat the oil in a large frying pan over medium-high heat.  Sprinkle the salmon filets with black pepper and garlic salt or powder.  Place in the pan and cook for 5 minutes on each side.  Put the lid on the pan, reduce the heat to medium and cook for another 4-5 minutes, or until the salmon is cooked through.  Remove the filets and set aside.

Add the minced garlic and diced onion to the pan and saute for 2-3 minutes, until the onions soften and become translucent.  Julienne the carrots (aka- cut them into thin match-stick pieces) and add them to the pan. Cook for 2 minutes. Slice the bok choy and mushrooms and add them to the pan.  Continue cooking for another 2 minutes.  Add all other ingredients and cook for another 2-3 minutes, or until all the vegetables are tender yet still crisp.

Serves over rice or noodles, is desired.

~twosaucysisters

What are your favourite veggies to put in a stir-fry?

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Simple Sunday: The Half-time Snack

Today is a big day in our household: aka it’s Sir Alex Ferguson’s¬†last game as manager of Manchester United! What an incredible man who has done so much for not just United but for soccer and the English Premier League in general. Alex, we will miss you!

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Yesterday was also a big day in the game of soccer, because it was David Beckham’s last game of his 20 year career! Not only did he have an incredible career, being the only english player to win major league titles in 4 different countries, but he’s probably the most famous and celebrated players of all-time.¬†We wonder why…? ūüėČ

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Oh, David, how we will miss watching you run around on the soccer pitch!

As you can imagine, there has been a lot of soccer watching here lately, and with games being at least 90 minutes long, half-time snacks are a requirement. After all, to cheering takes a lot of energy, right?

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A few weeks back, we posted a recipe for salsa¬†and mentioned how we would do a Simple Sunday post about our home-made tortilla chips – well, here they are! ūüôā

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These are about as simple as they get, people! There are only 4 ingredients, and they take 15 minutes tops to make. All you need are some tortillas (we like to use the small ones best), lemon or lime juice, course salt (sea or kosher) and pepper. That’s it!

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These are great for when you want chips and salsa (or nachos) but don’t have any on-hand, or if you want chips that are full of flavour but much lower in sodium than their store-bought counterpart.

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So whatever your sport, grab some salsa and get snackin’!

Home-made tortilla Chips

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Prep time: 2 min
Cook time: 12-15min

Ingredients:

Your favourite tortillas
Lemon or Lime Juice
Sea salt (or kosher)
Ground black pepper

Directions:

Pre-heat oven to 375 F.
Spread the tortillas across a baking sheet and sprinkle both sides with lemon or lime juice, salt and pepper. Using a pizza cutter or sharp knife, slice the tortillas into triangles. You don’t have to cut all the way through them, just enough to draw lines so that they will easily snap once baked.
Put in the oven and bake for 8min, then flip the tortillas over and bake for another 3-5min, until golden and crispy.
Serve with your favourite salsa and enjoy!

~twosaucysisters

What’s your favourite game-time snack?

Meatless Monday and More Granola

Hey everyone!

So today marks week 2 of the blueberry edition Heather’s Meatless Monday party, which requires us not to make a¬†new¬†recipe with blueberries, but to choose one of the other participant’s recipes to make.

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With¬†so many¬†amazing-looking recipes, it was really hard to choose one! ¬†Since we went the sweet route last¬†Monday, we decided to make a more savoury blueberry dish this time around. ¬†We still had a big bunch of cilantro left over from our salsa-making expeditions, and had just bought some fresh tomatoes at the grocery store, so when we saw Lindsay’s blueberry salsa¬†we knew it was meant to be!

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What a fabulous recipe! ¬†It had just the right amount of balance between sweet and savoury, and the perfect level of heat- and it came just in time since we had just run out of our own salsa ūüôā ¬†Thanks Lindsay!

And of course don’t forget to head on over to visit Heather at Better With Veggies¬†to check out what everyone else has been up to this week!

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Now on to the other half of this post! Which is, if you haven’t already deduced from the title, more granola!

Now when you read this recipe some of you might think¬†“wait a second- this recipe is almost the exact same as their banana tahini granola recipe!” ¬†And you’re right. ¬†It¬†is¬†basically the exact same, just with a few ingredient swaps. ¬†So yes, we admit it, this is a bit of a cop-out recipe, but when you find a formula that works, why change it, right?

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To be honest, we weren’t planning on giving you this recipe so soon after posting about our banana-tahini granola¬†(in hopes that you wouldn’t notice how similar they are ;)) but after mentioning it in yesterday’s post¬†and then¬†tantalizing¬†you with pictures of such a pretty-looking parfait, we felt we couldn’t hold out on you any longer…

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So yes, this granola is basically a copy-cat of our last granola recipe, but we think it’s equally as delicious, so we’re not too upset about that ūüôā

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So there you have it, folks- granola version 2.0- perfect for layering in an apple parfait, or just for eating by the handful ūüėČ

Apple Cinnamon Granola

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Prep Time: 10 minutes
Bake Time: 30 minutes
Makes: ~5 cups

Ingredients:

3 c. large-flake rolled oats
1/4 c. chopped walnuts
1/4 c. chopped almonds
1 tsp ground cinnamon
1/4 tsp nutmeg
1/4 c. unsweetened almond butter
2/3 c. unsweetened apple sauce
2 tbsp maple syrup
1 egg white
1/2 c. raisins

Directions:

Preheat the oven to 350C.  Line a large baking sheet with parchment paper.

In a large bowl, combine the oats, walnuts, almonds, cinnamon and nutmeg.  Stir until evenly mixed.

In another smaller bowl, whisk the apple sauce and almond butter together until smooth.  Add the maple syrup and egg white and mix until everything is fully combined.  Add the wet ingredients to the oat mixture and stir until everything is mixed and there are no dry spots left.

Spread the mixture evenly onto the prepared pan, pressing down slightly.  Bake for 15 minutes.  Remove from the oven and stir, breaking up the granola slightly, but leaving several large chunks.  Return to the oven and bake for another 10 minutes.  Remove from the oven again and stir the granola so that the darker pieces are moved to the bottom and some of the less-baked pieces are exposed.  Return to the oven for another 5 minutes.

Remove from the oven and allow to cool (it will get crispier as it cools).

~twosaucysisters

Do you have a go-to base recipe for anything that you like to use to make variations?

 

Simple…Monday

We had a bit of a busy weekend filled with work orientation and starting (and finishing!) a big assignment, and we just never got around to doing our second Simple Sunday post!  Not a very good start to a new tradition, is it?

But no matter, today we are bring you Simple Monday! ¬†It doesn’t have quite the same ring to it, but it’ll have to do.

For today’s post we wanted to give you a recipe for a simple, quick, and healthy breakfast. ¬†After all, breakfast is the most important meal of the day, and yet so many people skip it because they are too rushed in the morning! ¬†Then they either skip it and wait for lunch, or pick up a (cough, cough) “healthy” breakfast sandwich from the drive-through on the way to work.

This is silly, because in 5 minutes, you can have yourself a piping hot bowl of berry-filled oatmeal!

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This oatmeal is made in the microwave in just a few minutes, and is very healthy!  We know that you can buy instant packs of oatmeal at the store that are already flavoured and ready-to-go, but those are often filled with added sugar and preservatives, and do you really want to start your day off with that stuff?

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We certainly don’t!

We used large-flake rolled oats in this recipe, which take about 5-6 minutes in the microwave, but you can make yours even quicker by using different oats.  Most grocery stores have an entire shelf of options, from steel-cut all the way to instant oats that cook in one minute!  So you may use whatever you like, just remember to read the directions on the package, because different oats call for different amounts of water.

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Just be careful to watch your oatmeal carefully to make sure it’s not exploding over the side (you can see we ran into that problem by looking at the side of the bowl- oops.)

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And while we’re on the topic of oatmeal, we also have a great basic recipe for slow-cooker oatmeal, which is super-convenient and makes for an extremely easy and quick morning if you remember to cook it the night before.

The other great thing about this recipe is that you can make it your own! ¬†Not into berries? Cut up some apple and toss it in along with some raisins and walnuts. ¬†Or cut up a banana and throw it in there with cinnamon and walnuts. ¬†Really, the options are endless. ¬†Of course, we often top our oatmeal with a¬†dollop large blob of nut butter, and usually a little yogurt gets thrown on top as well, to increase the satiety value (and because it tastes delicious). ¬†So feel free to adapt this recipe to your liking ūüôā

Microwave Berry Oatmeal

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Serves: 1
Prep Time: 2 minutes
Cook time: 5-6 minutes

Ingredients:

1/2 c. large-flake rolled oats
1/2 c. frozen mixed berries
1/4 tsp cinnamon
1 c. water

Directions:

In a bowl, mix the oats, berries, and cinnamon.  Add water and stir until everything is dampened.  Cook in the microwave for 2 minutes on high.  Stop the microwave and stir.  Put the bowl back in the microwave and cook on medium-high for another minute, remove the bowl and stir.  Continue cooking on medium-high for 30 seconds at a time, stirring each time until the oatmeal reaches the thickness you desire.  Put your toppings on top and enjoy!

~twosaucysisters

What are your favourite quick-and-easy breakfasts?

Simple Sunday

Sometimes, the food blog world kind of feels like an exclusive club.

Don’t take that the wrong way, we’re not saying that us bloggers and self-proclaimed “foodies” are snobs and won’t let anyone else into our club or anything- as a matter-of-fact, it’s quite the opposite. ¬†We love it when other people read our blogs and we always get excited when people tell us they’ve made our recipes! ¬†We spend lots of time trying to encourage everyone to give our recipes a try.

But the problem is that so often our recipes aren’t always doable by the general public.

Because let’s be real, here- how many people do you know who keeps things like coconut flour, nutritional yeast, xanthan gum, butter extract, peanut flour, stevia, and date paste stocked in their pantries and fridges? ¬†Unless you have at least one foodie friend, probably no one.

Over the past week this was brought to our attention.  While our recipes may look delicious, we were told by some people (in a completely friendly way) that they want to make some of them, but when they look at the ingredient list they have no idea what half of the stuff is, and it scares them off.

Basically, our recipes are so often geared toward the food-blogging crowd. ¬†People who aren’t deterred by unconventional ingredients and are willing to go to every random health food store in the city looking for one specific item.

But don’t you think we should make our content more accessible to the general public? ¬†Isn’t the purpose of writing a healthy food blog to get people in the kitchen cooking healthy food?

We’re not saying that we should all ran-sack our pantries and get rid of all those random ingredients, but we¬†are saying that we should all attempt to create recipes that appeal to¬†everyone on a more regular basis. ¬†If we want to help people become healthier, we can’t scare them off with weird and unknown ingredients, can we?¬†(Let’s be real, here, “nutritional yeast” is not the most appetizing-sounding thing)

Which is why we have decided to start a new weekly feature- “Simple Sundays”. ¬†We’re not going to stop using all the random ingredients we’re accustomed to buying (and off the record, most of the stuff we get can actually be found at No Frills or the Bulk Barn), but at least one day a week (aka-Sunday) we’re going to post a recipe that requires minimal ingredients, all easy-to-find and¬†recognizable to the general public, and is very simple¬†to make.

So to kick things off with our first official “Simple Sunday”, we decided to make you a snack! ¬†And what is simpler than roasted chickpeas!

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Here is the story behind this: a family member asked us for some help coming up with some healthy snack ideas. ¬†We gave this person a few ideas, like having a bowl of cut-up veggies in the fridge, making smoothies, having yogurt and berries, making healthy dips (like hummus ;)) and then we suggested roasted chickpeas. ¬†To our surprise, she had never heard of doing this before! ¬†Then we thought, if she hasn’t heard of this before, there’s probably a million other people out there who have never heard of eating roasted chickpeas! ¬†So we decided we had to fix this, and we went ahead and made¬†two¬†recipes for you. ¬†One sweet, one savoury, to appeal to everyone! ¬†Let’s start with the sweet:

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Maple and cinnamon!  There is no sugar added to these, (aside from the sugar in maple syrup) and no oil.  Just pure crunchy goodness!

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But there are a lot of other reasons why this recipe is an excellent snacking option, and that’s all thanks to the chickpeas! ¬†Chickpeas are very high in fibre, a great source of protein (not a complete protein, but if you’re eating a balanced diet you should have no problem getting all the amino acids required to make complete proteins) low in fat, sodium, and of course have no added preservatives or chemicals, so you can munch happily knowing everything that’s in your food!

So here’s the very simple recipe:

Maple-Cinnamon Roasted Chickpeas

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Prep: 5 min.
Bake: 30 minutes
Makes: 1 cup

Ingredients:

1 c. cooked chickpeas, rinsed and drained
1 tbsp maple syrup
1/2 tsp ground cinnamon

Directions:

Preheat your oven to 400F.

Pat the chickpeas with a towel to soak up the excess water. ¬†Place them in a bowl and toss them with the maple syrup and cinnamon. ¬†Line a large baking sheet with aluminum foil (shiny side down) and spread the chickpeas over it. ¬†Bake in the oven for 30 minutes, stirring every 5 or 10 minutes, until the chickpeas are crispy and browned. (don’t worry if some of them start looking a little bit black) Allow to cool completely, them place them in an air-tight container and store in the pantry for up to 2 weeks.

**this recipe can easily be doubled!

And now on to the savoury ones: chili chickpeas!

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This recipe has no salt, and only a teensy bit of olive oil- but loads of flavour, we assure you ūüôā

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So if you’re the kind of guy (or gal!) who doesn’t have much of a sweet tooth, these are probably right up your alley! ¬†If sensible snacking has been your Achilles heal, we strongly encourage you to give these a try! ¬†Even if you’ve never eaten chickpeas- we promise you won’t be disappointed!

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And if you don’t particularly enjoy spending lots of time in the kitchen, you can make a double batch and then you’ll have enough to last you for at least a week (depending on how quickly you eat them but we give you fair warning: these are addictive!).

Chili Roasted Chickpeas

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Prep: 5 min
Bake: 30 min
Makes: 1 cup

Ingredients:

1 c. chickpeas, drained and rinsed
1 tsp olive oil
1/4 tsp chili powder
1/4 tsp paprika
pepper (add as much as you like, more pepper = more kick!)

Directions:

Preheat the oven to 400F. ¬†Pat the chickpeas dry with a towel, and place them in a bowl. ¬†Toss them with the olive oil and the spices. ¬†Line a large baking sheet with aluminum foil (shiny side down) and spread the chickpeas across the sheet. ¬†Bake for 30 minutes, stirring every 5 or 10 minutes, until they are browned and crispy. (Don’t worry if a few of them become slightly charred-looking) ¬†Allow to cool completely, then store them in an air-tight container and keep them in the pantry for up to 2 weeks.

And that concludes our first Simple Sunday post! ¬†If you have anything you’d like us to post about for simple sundays, please send us an email at twosaucysistas@gmail.com, or leave a comment below! ¬†We’d love to hear from you ūüôā

~twosaucysisters