Balsamic Vegetables and Rice

Balsamic Vegetables and Rice

Simple, straightforward, and delicious! As with most of my recipes, feel free to play around with different types of veggies if you don’t have/like the ones I used (substitutions could include broccoli, sweet potatoes, bell peppers, mushrooms, eggplant, etc.). As for rice, use whole grain instead of white! According to research (videos below): “A meta-analysis of seven cohort studies following 350,000 people for up to 20 years found that higher consumption of white rice was associated with a significantly increased risk of type 2 diabetes…They estimated each serving per day of white rice was associated with an 11% increase in risk of diabetes.” Surprisingly, insulin spikes were exacerbated when the white rice was consumed with animal protein. Brown rice, on the other hand, has the opposite effect: it’s estimated that “replacing even just a third of a serving per day of white rice with the same amount of brown rice might lower diabetes risk 16%.”

If White Rice is Linked to Diabetes, What About China? https://youtu.be/4aFxzAZdv7Y

Is it Worth Switching from White Rice to Brown? https://youtu.be/nfxDhpEAgYQ

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Balsamic Vegetables and Rice #HilaryHerbivore

Serves 5-6

Ingredients:

  • Water or vegetable broth for sautéing vegetables
  • 1 chopped onion
  • 3 minced garlic cloves
  • 10 oz butternut squash (½ inch cubes)
  • 1 cup beans of choice (canned, cooked, or frozen- I used shelled frozen edamame)
  • 1 zucchini cut into rounds or strips
  • 1 cup baby carrots (I microwaved mine for a couple minutes first to help speed cooking)
  • 8 oz chopped spinach (I used frozen)
  • ¼ cup balsamic vinegar
  • 2-3 tbsp soy sauce/liquid aminos or to taste
  • 2 tbsp maple syrup
  • ½ tsp dried thyme (or 2 tbsp fresh)
  • ½ tsp dried basil (or 2 tbsp fresh)
  • ¼ tsp dried rosemary (or 1 tbsp fresh)
  • 2 to 3 cups cooked whole grain rice for serving (I used a wild/brown/black rice mix)

 

Directions:

  1. Sauté onion in a few tbsp. water or broth over medium heat for a few minutes until soft. Add garlic and cook for another minute or two, adding more water as necessary.
  2. Add in chopped vegetables and cook for 10 -15 minutes, stirring occasionally and adding water as needed until the vegetables are soft.
  3. In a separate bowl, whisk together the vinegar, soy sauce, syrup, and herbs for the sauce.
  4. Add the sauce to the vegetables and cook another couple of minutes to heat through.
  5. Serve over rice.

 

Healthy Whole Wheat, Low Sugar, No Oil Added, Pumpkin Muffins

Healthy Whole Wheat, Low Sugar, No Oil Added, Pumpkin Muffins

These muffins have great texture, with no added oil, eggs, or dairy! They are also made with whole wheat flour, and are low in added sugar, and can be adjusted for your sweetness preference.

Healthy Vegan Pumpkin Muffins #HilaryHerbivore

 

Ingredients for 36 mini muffins or 12 regular muffins:

  • 1 flax “egg” (1 tbsp ground flax mixed with 3 tbsp water)
  • 2 cups whole wheat flour (can sub oat or other gf flour)
  • 1 tbsp baking powder
  • 2 tsp cinnamon
  • 1/8 tsp cloves
  • 1/8 tsp nutmeg
  • 1/8 tsp allspice
  • 1/8 tsp ginger
  • Dry sweetener(s) equivalent to around 3 to 4 tbsp brown sugar (I used 1 tbsp brown sugar and 3 stevia packets, adjust to your preference)
  • 1 cup + 3 tbsp pumpkin
  • 4 tbsp maple syrup
  • ½ cup + 3 tbsp dairy-free milk (divided)
  • 3 tbsp cashew butter (other nut butters should work too- I love the neutral taste of cashew butter though!)

Healthy Vegan Pumpkin Muffins #HilaryHerbivore

Directions:

Preheat oven to 350F, and lightly oil the muffin tins, or line the tins with cupcake liners.

In a small bowl, make the flax egg by mixing the flax seed and water together and then set it aside to thicken.

Add all the dry ingredients together in a large bowl.

In a small microwaveable bowl, add the 3 tbsp dairy-free milk and cashew butter. Microwave for about 20 – 30 seconds and whisk together until well mixed.

In a separate bowl, mix all the wet ingredients together (cashew butter mixture, flax egg, milk, pumpkin, and maple syrup).

Add the wet ingredients to the dry ingredients and mix together, and add more dry sweetener to taste if desired.

Scoop the batter into the prepared muffin tins and bake for 11-13 minutes for mini muffin tins, or 18-20 minutes for regular muffin tins. Let cool and enjoy!

Healthy Vegan Pumpkin Muffins #HilaryHerbivore