African Peanut Stew
2 cups brown Basmati rice (1 cup brown rice pre cooked and frozen, I put in a strainer and rested it on top of pot, the steam reheated)
1 tbsp sunflower oil or safflower, peanut or grape seed oil
2 onions ( I used 1 smallish)
6 cloves garlic (1 large clove chopped small)
3 Jalapeño chillie seeded and finely chopped (1 small green one out of the garden)
2 tbsp curry powder (2 tsp's)
1 tbsp chopped fresh ginger
4 cups low salt vegetable broth ( 2 tsps chicken stock per 2 cups boiling water)
2 cups tomatoes in juice (tinned)
1/3rd cup all natural unsalted peanut butter (got this from the health food shop $11 jar but worth it)
780g sweet potatoes cut into cubes (2 big kumara)
4 cups shredded silver beet (out of garden, super fresh)
sea salt to taste
fresh coriander to serve
cook rice as per directions on packet (I cook up 2 cups in 5 cups water for 30 mins, cool, freeze)
In large pot heat oil on medium heat add sliced onions and saute until tender 5 - 7 mins
add garlic, chilli, curry powder and ginger stir 1 min
stir in broth, tomatoes and peanut butter. add potatoes and silver beet and increase heat to med/high
bring to boil, then reduce heat to a simmer. (I put my rice in strainer on top pot here) Cook until tender 10 to 15 mins, season with salt.
Picture above is the one I cooked, I had a bit too much liquid so squashed the sweet potato randomly and that made it thicker. bowl on right is John's with rice and mine on left with some coriander.
John liked it too and had enough to freeze for another two meals, so 4 dishes for less than $10 using the best quality peanut butter.
I also made
Peanut Buttter Chocolate Chip backpack kisses
also from same magazine
half cup rolled oats
quarter cup vegan unsweetend protein powder as natural as possible (I used Musashi brand I got for John which is very low sugar 5g per 100 g)
2 tbsp hulled hemp seed (now this is a curly one as it is banned in Australia the same health food shop had it and yes it was expensive $24.20 for 250g but should get lots of recipes from that and it is a complete source of amino acids, does that justify the price, mmmh!!
2 tbsp flaxseed (linseed common name) cracked ( use coffee grinder)
1/4 cup unsweetened dried cranberries (health food shop)
1/4 cup vegan semi sweet natural chocolate chips ( I couldn't find this so used Lindt 70% dark chocolate and chopped it roughly)
1 cup natural peanut butter unsweetend, unsalted (same I used in stew recipe above)
2 tbsp pure honey
mix all in bowl using hands to mix thoroughly,
make into small balls, try for 24, about a teaspoon. Mine where about 2 cm wide
I rolled mine in some drinking chocolate powder to stop sticking to gather.
Store in airtight container.
Yummy great for afternoon to stop cravings, probably should only have one, but, I might have two
Clean eating is
eat 5 to 6 times a day , 3 meals and 2 or 3 snacks, include lean protein, plenty of fresh fruit and vegetables and a complex carbohydrate with each meal.
drink at least 2 litres water a day
read labels , clean foods contain just one or two ingredients.
avoid processed and refined foods, such as white flour, sugar, bread and pasta
avoid anything high in saturated and trans fat, anything fried or anything high in sugar
consume humanely raised and local meats ( I prefer grass fed not grain fed)
consume healthy fats (essential fatty acids, or EFAs every day
learn about portion sizes and eat within them ( meat should fit in the palm of your hand)
reduce carbon foot print, Eat produce that is seasonal and local
slow down and savour your food
pack a cooler for work or outings so you always have clean eats on the go
Really to me this is basically what we grew up with, we rarely saw obesity, makes sense to me