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Root + Savor

Connecting with food in a healthy way

karis

July 7, 2017 By karis 2 Comments

Roasted Roots

I’m six years young, standing over the kitchen counter on my stool, wiping off dirt from mushrooms and chopping zucchini. They are ready now for the sizzling cast iron pan. I left the peeling of crying onions for my Mom to cut and preparing the slimy okra for boiling. Dinner vegetables found themselves on the stove top, either sautéed in oil or occasionally steamed and seasoned with shoyu (soy sauce). I remember snapping off asparagus ends just at the perfect bend and breaking green beans stems. Crunchy carrots and crispy romaine and purple cabbage–the only remaining raw veggies for our simple salad with sesame oil and vinegar dressing.

My Mom always started dinner prep with the aroma of caramelizing onions. Everything she cooked went with yellow, sweet onions like her chicken teriyaki, or ground beef tacos, or Japanese curry, and every root veggie you can think of. So now, almost every meal I make starts with my cast iron pan because that’s the cookware my Mom always used. I slice my onions and add them to olive oil and wait for the white pearly strings to turn translucent. Now the first step of dinner is done!

Here is my simple go-to veggie stir fry. I’ll make a batch of it for the week to use in curries, salads or paired with chicken for a quick dinner. It’s also a great addition to an egg bake for an easy breakfast dish! Some people think that veggies lose their nutrients when they are cooked but actually certain vitamins are enhanced through cooking and easier to digest. Onions and sweet potatoes are high in vitamin c when cooked. Where as, raw garlic is best (crushing the cloves and adding it to a dish toward the end). Raw garlic contains an enzyme called allicin which helps to fight the common cold and sore throats! But that’s for a later post, so back to the veggies 🙂

Ingredients:

1 medium onion (yellow are sweeter)

1 large sweet potato

1 large zucchini

2-3 tbsp coconut oil or olive oil 

5-6 garlic cloves (or more!)

sea salt & cracked pepper to taste (I’ll add sage & rosemary for savory flavor or cayenne pepper & smoked paprika for heat! If you are looking for an asian style stir fry, why not try coconut aminos & curry powder!)

Chop all the veggies. Heat cast iron pan to medium and add oil. Sauté onions first until caramelized (about 5-10 minutes). Add sweet potatoes half way into cooking the onions. Place a lid on pan and let sweet potatoes cook for 10 minutes until soft. Next add the zucchini (I add the “soft” veggies near the end because they don’t take as long to cook and I like them a little crunchy!)

Note: You can use several different kind of veggies on hand to stir-fry. I like adding beets, kale and broccoli too!

June 7, 2017 By karis Leave a Comment

Breakfast Egg Cups

Who loves breakfast already made for you? You open the fridge and there it is. All you need to do is heat it up! (or eat it cold cause that’s perfectly acceptable!) These eggie-muffin-breakfast-cups are so easy to make. You could prepare them the night before and bake them in the morning. Or make them a week before and store them in the freezer and defrost the night before. Or make them and keep them in the fridge for the week! Endless possibilities guys. I mean I love making eggs in the morning. But the fancy fixings take a long time and then the pan…waiting to be cleaned…or not…

So, here it is; the go-to snack/brunch/breakfast/munchie for everyone.

 

Print

Breakfast Egg Cups

Servings 10 egg muffins

Ingredients

  • 6 eggs
  • 1/4 cup milk (almond, dairy, coconut)
  • 1/2 cup cheese (feta, parmesan or cheddar)
  • 3/4 cup cooked veggies (spinach, kale, broccoli, zucchini, onion)
  • 1 tbsp fat (olive oil, avocado oil, butter or ghee)
  • 4 slices bacon
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp seasoning (nutmeg & sage or rosemary & thyme)

Instructions

  1. Crack 6 eggs into a large bowl and mix well. Add milk, seasonings and cheese until fully incorporated. 

  2. Add fat to sauté pan on medium heat and cook veggies. Grease muffin tins with oil (my favorite is grass fed butter!) and spoon veggies into muffin tins until about 1/3 full. 

  3. Pour egg/cheese mixture into cups and bake at 350 for 25 minutes. 

  4. I always check the egg cups to see if they get "golden brown" on the top and can insert toothpick or knife into the cup and it comes out clean. Remember, even after you take the pan out of the oven, the cups still cook a little! I love adding hot sauce, tomatoes or salsa to the top!

Recipe Notes

I like to keep my recipes open to change. So this one will be more of "suggestions." Feel free to comment your rendition of  the recipe or what spices you like to add!

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Meet Karis


Hey there! My name is Karis and I’m from Minnesota, although I don’t know anything about hot dishes, jello fruit salad, or canned casseroles. See, my Mom grew up in Japan and learned how to cook miso soup and fermented soybeans and sushi. So despite us living in the North, I was the kid who ate dried seaweed and brown rice and mochi bean paste for lunch instead of peanut butter and jelly sandwiches....

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