Vegan Lemon Parsley Rice from our local Whole Foods, Colorado

I focus on feeding my family fresh plant-based meals.I have always valued health. I hope to instill this lifestyle in my own children. Maintaining a healthy diet is even more important to me now that I have a family of 5. Health is really the center of who we are. We love finding fresh + health-giving foods from our local Whole Foods in Colorado. 

vegan gluten free dinner

Whole Foods carefully regulates which foods + companies they place on their shelves in order to maintain the focus on health-giving products for customers. Some "ingredients" that are not found in the store are high fructose corn syrup, hydrogenated fats, and artificial flavors + sweeteners + preservatives + colors. I love the selection of nutritious foods at our local Whole Foods. I also love to create fresh meals with the produce I find in the store as well.

vegan gluten free dinner

Lemon Parsely Rice + Fresh Sautéed Vegetables

Ingredients:

Rice:

2 Cups Rice

4 Cups Water

1 Tablespoon Olive Oil

Rice Seasoning:

1 Bunch Fresh Parsley

3 Tablespoons Jarred Minced Garlic

1 Fresh Lemon

2 Tablespoons Olive Oil

Salt + Pepper to taste

Sautéed Vegetables:

1 Bunch Easter Raddishes

2 Large Portobello Mushrooms

2 Cups Sliced Button Mushrooms

1 Green Pepper

1 Red Pepper

1 Zucchini

1/2 Red Onion

Olive Oil for Sautéing 

Lemon Parsley Rice

Directions:

Prepare rice according to package directions. Many rice varieties are 1:2 ratio of rice to water. Add olive oil instead of butter for a vegan option. Prepare your pot of water for your rice as you begin to work on the next steps of your meal.

Wash the lemon. Next, grate your lemon rind over a medium sized bowl for your rice seasoning. Grate 2 Tablespoons of fresh lemon rind. Then, slice your lemon + squeeze two tablespoons of fresh lemon juice into your mixing bowl. Reserve remaining lemon juice to add to vegetables or rice to taste. Then, add 3 tablespoons jarred minced garlic to the mixing bowl. Then, add 1 tsp of pink Himalayan salt + 1 tsp of fresh cracked pepper to your mixing bowl (adjust to taste). Wash the bunch of fresh parsley. Next, mince the parsley on a cutting board. Add one cup of fresh parsley to your mixing bowl. Mince the remaining parsley + reserve as a garnish toping for the rice.

Next, place a large colander in your clean sink. Wash your vegetables. Begin to slice your vegetables to sauté in the frying pan. Chop the vegetables lengthwise on a large cutting board + place on a large clean plate. Fill your large frying pan with 1 tsp of olive oil + place a thin layer of vegetables in the pan. Turn heat to medium high. Turn vegetables with a spatula + continue to watch the rice. As the first batch of vegetables are cooking, slice the Easter radishes + arrange on plates. Watch vegetables in the pan + continue to turn. As the vegetables become sautéed, transfer to plates + add additional vegetables to sauté.

Once rice has cooked + you've allowed it to stand covered according to package directions, add the prepared mixing bowl of rice seasoning to the pot of rice. Stir + cover until vegetables are finished sautéing.  

When the vegetables are all sautéed, scoop rice onto individual plates. Sprinkle the reserved minced parsley on the top of the rice. Drizzle a small amount of reserved lemon juice on top of the rice as well. Add sautéed vegetables around your rice. Set your table with salt + pepper to add to taste.

For kids, try placing some sautéed vegetables in a corn tortilla with rice added on top + roll up. Kids generally love food rolled in a tortilla. 

For a garlic allergy, omit garlic and substitute 1 bunch minced chives (if chives are tolerated, they are in the same botanical family as garlic). My son, Bowan, once had a garlic allergy. He has since outgrown it + now often eats all forms of garlic with no reactions. As, hives on the face were his previous reaction as a toddler. 

vegan dinner

Enjoy your fresh, family-friendly meal! This batch of rice should be enough to allow you to save 1-2 servings of rice for lunch for the following day. Try adding it to corn tortillas with fresh vegetables + a sliced avocado, for a quick grab-and-go lunch option.  Do you modify the presentation of your dinner for your kids? Like, adding your meal to a tortilla for them? I'd love to know in the comments.

 

Photography by: // Lindsey Lee & Co

vegan lemon parsley rice

 

Looking for additional vegan, gluten-free, allergy friendly recipes?

Try these below:

Welch's® Fresh: Frozen Grape Acai Smoothie

Sunflower Seed Sauce: Peanut-free Version of Peanut Sauce

Green Goodness Cilantro Sauce

Sunflower Seed Sauce: Peanut-free Version of Peanut Sauce

This peanut sauce look-alike is peanut-free + also free of the top 8 allergens. Nutritious SunButter is used to replace peanut butter. Plus, this recipe is soy free + gluten free, two other ingredients that can often be found in a traditional peanut sauce.

peanut free peanut sauce

I made this peanut-free "peanut sauce" + my husband said, do we have any vegetables to go with it? I'm not kidding that made my day! Of course I had some vegetables to go with it. My husband has no food restrictions. So, sometimes he's a hard sell on allergy friendly recipes. But, he loved this. And, he thinks my recipe tastes like the real thing! I sure was excited to hear that. I love this recipe also. But, honestly, I've forgotten what peanut butter tastes like as I haven't had it for almost 2 years now.

Sunbutter Sauce

Sunflower Seed Sauce: A Peanut-free Version of Peanut Sauce:

Ingredients:

1/2 Cup SunButter

1/2 Cup Water

2 tbsp Nutritional Yeast

1 tbsp Honey

1 tbspn Fresh Lime Juice

2 tsp Red Pepper Flakes

1 tsp Garlic Salt

 

Optional: 1 tsp Fresh Ginger. For garlic allergy, omit garlic + add extra red pepper to taste. For strict vegans, use bee-free honey.

sunbutter sauce peanut sauce

Directions:

Turn stovetop to Medium heat. In a small sauce pan, add SunButter + water. Stir well. Slowly add in the remaining ingredients + stir well.  Remember to keep the heat low to prevent burning.

 

Add your SunButter Sauce to: Jasmine rice + sautéed eggplant, tomato slices, and steamed green beans.

 

Enjoy!

sunbutter sauce

I hope you love this simple sauce + as always, add whatever vegetables you'd like. Or, what you have on hand. Or, what you found on sale at your local store this week.

 

Photography by: // Lindsey Lee & Co.

Sunflower Seed Sauce. Peanut free- peanut sauce

Folic Acid Awareness Week

It's folic acid awareness week. Folic acid + folate. They sound like twins, but they are quite different.

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This past July, I was diagnosed with the MTHFR gene mutation. I know it sounds like I'm swearing, but the gene's official name is methylenetetrahydrofolate reductase. This diagnosis came after my second miscarriage. Both of my miscarriages really left an aches in my soul. The loss of the babies will always have an impact on me. My first miscarriage made me a mother. My recent miscarriage led me to the diagnosis of the MTHFR gene mutation. Learning how this impacts my life has been overwhelming, yet quite helpful to improve my overall health.  

I am not a doctor or a science minded person like my husband. But, I do understand that folic acid is essential to every cell in our body. Folic acid is converted to methylfolate, after several steps. Methylation is a fundamental action that is always occurring in our body. But, for people with the MTHFR gene mutation, we can't process folic acid properly. Resulting in many possible things like, recurrent miscarriages, depression, anxiety, pulmonary embolisms, autoimmune disease, and many others. The U.S. National Library of Medicine describes the role of the MTHFR gene here.

Here's the thing, folic acid is a synthetic, man-made vitamin + is fortified in foods. Folate is naturally occurring in whole foods. When we consume foods that are naturally high in folate, we are improving our health tremendously, even for those that aren't living with MTHFR.

Here are some whole foods high in folate:

Leafy greens

Broccoli + Cauliflower

Sunflower Seeds

Lentils + Beans

Asparagus

Papaya + Oranges

Turkey Liver

Brussel Sprouts

Orka

Folate is just one more reason to focus on eating leafy greens + other whole foods for important health benefits.  Cheers to methylation + folic acid awareness week!

What are your favorite high folate foods?

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Photography by Lindsey Lee & Co.