Healthy Tag Archive

  • Egg Roll in a Bowl

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    It’s cabbage season in Minnesota, and we’ve got just the recipe for you! Egg roll in a bowl uses many of the ingredients you would find in an egg roll (and many that you can buy at the New Ulm Community Market and Co-op), but is much more simple to make than a fried egg roll (it’s healthier too!). Use your favorite ground meat (chicken, turkey, pork, or beef are all great in here), cabbage, onions, carrots and/or bell peppers – adapt this recipe to use up whatever you have on hand.

    egg roll in a bowl

    Ingredients:

    1 pound ground pork

    1/2 head chopped or shredded green cabbage

    2 carrots, shredded or chopped into matchsticks

    3 green onions, chopped

    1 red bell pepper, thinly sliced

    1 clove garlic, minced

    2 teaspoons Chinese five spice powder

    1 teaspoon ground ginger (or minced fresh ginger)

    Splash of rice vinegar or Chinese cooking wine (white vinegar would be fine here)

    2 tablespoons soy sauce (or more, to taste)

    1 tablespoon honey

    2 – 3 tablespoons hoisin sauce

    1 teaspoon sesame oil

    Salt and pepper to taste

    Red pepper flakes (optional)

    In a large skillet, brown ground pork over medium high heat, stirring to make sure it doesn’t burn. Sprinkle salt on the pork to flavor as you brown. As soon as pork is cooked through, remove from the skillet and set aside.

    Add cabbage, carrots, half of the green onions, and bell pepper and cook until softened, approximately 5 – 8 minutes. When the veggies have started to brown up, add the Chinese five spice, ginger, and garlic. Stir constantly and cook until spices are fragrant, about one minute.

    Add rice vinegar and stir to release anything that may have cooked onto the pan (this is good! Adds extra flavor).

    Soon after adding the vinegar, throw the pork back in and stir to combine the flavors. Add the soy sauce, honey, and hoisin sauce (start with 2 tablespoons) and combine. Taste. If you feel you would like it to be sweeter, add a bit more hoisin. If you want it to be saltier, add more soy sauce. If you like heat, add a few shakes of red pepper flakes. Turn off the heat, taste once more to make sure that it is seasoned to your liking, and serve with brown jasmine rice and garnished with the remaining green onion.

    *Notes: Chinese 5 spice powder is made of cinnamon, star anise, pepper (black or Szechuan), fennel seed, and clove so if you have these ingredients on hand, you can make your own. If you don’t have one of the ingredients, don’t worry – just try it with what you do have and it will still be fine. Hoisin sauce is a sweet and thick sauce. If you can’t find it but don’t want to omit the flavor completely, try using a bit more honey. There are also hoisin sauce recipes available online and it is easy to make. Many call for sugar, which we don’t like to use, so substitute honey if you are trying to keep your refined sugar levels low.

  • Whole Grain Blueberry Muffins

    (adapted fromĀ  Super Natural Every Day’s recipe for millet muffins)

    2 1/4 cups whole wheat flour

    1/3 cup raw millet

    1 tsp baking soda

    1/2 tsp salt

    1 cup plain Greek yogurt

    2 large eggs (lightly beaten with a fork)

    1/2 cup barely melted unsalted butter

    1/2 cup honey (or maple syrup or a combination)

    zest of one lemon

    2 tbsp lemon juice

    1 heaping cup of blueberries

    Preheat the oven to 400 and thoroughly grease some muffin tins (the original recipe said it makes 12 but with the blueberries this makes about 16)

    1. Stir together the dry ingredients in one bowl: flour, millet, baking powder, salt

    2. In a separate bowl whisk together the wet ingredients: yogurt, eggs, butter, honey, zest, and lemon juice.

    3. Gently stir the wet ingredients into the dry ones and then fold in the blueberries. Do not over-mix or your muffins will have a tougher texture

    4. Spoon the batter into the muffin tins filling the cups 3/4 full. Bake at 400 for 15-18 minutes until the muffin tops have slightly browned and are beginning to crack. Let cool in the pan for 5 minutes and then tip out and cool on wire racks.