ACADIAN BLACK BEANS AND RICE

SERVES 6 PORTIONS

1 1⁄2 cups brown rice

3 1⁄2 cups low sodium vegetable broth

1 tbsp extra virgin olive oil

1⁄2 yellow onion, chopped

1 green bell pepper, chopped

2 425g (15oz) cans black beans, drained and rinsed

1 clove garlic, finely chopped

1⁄4 cup diced tomatoes

1 tsp parsley

1 tsp garlic powder

1 tsp onion powder

1 tsp thyme

1 tsp oregano

1⁄2 tsp cayenne pepper

1⁄4 tsp ground black pepper

1 tsp salt

NUTRITIONAL VALUES

Calories: 1190kcal
Fat: 9.2g (1.8g S.Fat)
Carbs: 253.3g
Protein: 44.3g
Sugar: 7.5g
Sodium: 1411mg

METHOD

Cook the brown rice according to your preference. I use a rice cooker. For this recipe, cook the rice with vegetable broth.

Heat the oil in a large skillet over medium heat before adding the onion and bell pepper. Cook for about 10 minutes, or until the onion is transparent. Combine all of the remaining ingredients (except the rice) in the large skillet with the onion and bell pepper. Cook for 10 minutes. Heat through the rice.

AIR-FRIED STICKY RICE FEATURING SEITAN

SERVES 4 PORTIONS

2 cups jasmine rice

1⁄2 cup soy sauce or gluten-free tamari

4 tbsp maple syrup

4 cloves garlic, finely chopped

2 tsp Chinese five spice

1⁄2 tsp ground ginger

4 tbsp white wine or rice vinegar

1 pound cremini mushrooms, wiped clean, or any large mushrooms cut in half

1 cup Pressure Cooker Thai Nuggets

1⁄2 cup frozen peas

NUTRITIONAL VALUES

Calories: 504kcal
Fat: 3.1g (0.4g S.Fat)
Carbs: 100g
Protein: 15.3g
Sugar: 15g
Sodium: 1858mg

METHOD

In a large saucepan, combine the rice and 2 cups of water. Bring to a boil, covered. Reduce the heat to medium and cook for 20 minutes, or until the water has been absorbed.

If your air fryer does not already have a built-in insert, add one now.

Set aside the soy sauce, maple syrup, garlic, Chinese five spice, ginger, and white wine in a small bowl.

Put the mushrooms in the air fryer to cook. If you have the option, set your thermostat to 350°F (180°C). Otherwise, simply turn it on—my air fryer temperature is pre-programmed and always cooks at 338°F. Cooking time is 10 minutes. Add the seitan nuggets to the air fryer. Stir if your air fryer does not have a built-in self-stirrer. Over the top, pour the liquid mixture and peas. Cook for 5 minutes, stirring occasionally.

Stir in the rice thoroughly. 2 minutes on high heat Serve.

RECIPE NOTES

If you don't have an air fryer, this dish can be made in a skillet. Set aside the cooked jasmine rice. Set aside the next six ingredients after mixing them together. In a large skillet, heat 1 tablespoon of oil. Cook for 10 minutes over medium-high heat with the mushrooms. Over the mushrooms, pour the liquid mixture. Cook for 5 minutes more after adding the peas and seitan nuggets. Stir in the cooked rice and heat through.

A TOUCH OF THE TROPICS RICE BOWL

SERVES 2 BOWLS

FOR THE BOWL

1 sweet potato, peeled and chopped into bite-size pieces

1 tbsp extra virgin olive oil

2 cups jasmine rice, cooked

1 pineapple, peeled, cored, and chopped into bite-size pieces

1⁄4 cup cashews

4 tbsp raw shelled hempseed

FOR THE SWEET AND SOUR SAUCE

1 tbsp cornstarch

1⁄2 cup chopped pineapple

1⁄4 cup rice vinegar

1⁄3 cup light brown sugar

3 tbsp ketchup

2 tsp soy sauce

NUTRITIONAL VALUES

Calories: 1153kcal
Fat: 23.2g (3.6g S.Fat)
Carbs: 207.6g
Protein: 23g
Sugar: 41.3g
Sodium: 581mg

METHOD

SWEET POTATO:
Preheat the oven to 425oF (190°C, or gas mark 5).

Combine the sweet potato and the oil in a mixing bowl. Put on a baking sheet and bake for 30 minutes.

Remove from the oven and set aside to cool.

SWEET AND SOUR SAUCE:
In a small mixing bowl, combine cornstarch and 1 tablespoon water. Place aside.

In a blender, combine the pineapple and 14 cup water. Blend the mixture until it is as smooth as possible.

In a medium saucepan, combine the pineapple mixture, rice vinegar, brown sugar, ketchup, and soy sauce. Bring the water to a boil over medium-high heat. Cook for about a minute, stirring constantly, until the cornstarch mixture thickens. Remove from the heat and set aside to cool while you assemble the bowls.

ASSEMBLY:
Fill the bottom of each bowl with rice. Rows of pineapple, cashews, hempseed, and sweet potato should be added. Serve with the sweet and sour sauce on top.