This is a super easy and uniquely delicious STAR meal combination that can serve as any meal of the day and be made with many ingredient variations to offer even more meal variety. It blends together the delicate sweetness of peppers, with the strong flavors of parsley, enveloped by a savory lemon-mustard sauce. Like all STAR meals, it is nutrient-dense and provides an excellent nutrient profile, where most of our calories come from our body’s preferred fuel (starch/glucose), along with healthy protein and fat amounts and types. It is rich in vitamins, minerals, antioxidants, and phytonutrients for best healing, prevention, and health protection. Given the inclusion of parsley, it adds an extra detox and kidney boost. Given the inclusion of flax, it adds omega-3 fatty acids.
If you are new to STAR meals, begin by watching the video: How to Make Plant-Based STAR Meals: A 5 Step Process.
- Whole food
- Refined sugar-free
Prep time: ~ 15 - 30 minutes (depends on starch food choice)
STAR Meal Steps for This Combo
Step 1: Pick your starch-rich food.
For this meal, recommended starch-rich foods include: potatoes, cassava, brown rice, or quinoa. However, you can also use any other grain that you would enjoy.
- If you are using potatoes or cassava, peel them accordingly, cut into smaller chunks, and add to boiling water. Turn down the heat, to medium, cover with a lid and allow to cook for about 10 minutes.
- If you are using brown rice or quinoa, then cook them according to the grain’s requirements.
- To cut down on your meal prep time, use batch cooked starchy vegetables or grains.
Step 2: Pick a Mushroom (optional)
No mushrooms are used for this combo, but you are free to add one if you desire.
Step 3: Pick 2 to 4 Vegetables
Vegetables used in this combo are as follows, however, you can swap them or add others as may be desired for more variations of this meal:
- Organic bell peppers
- Organic parsley
- Place a thin layer of water on a stainless steel skillet (pan), and begin heating on low-medium.
- Wash your desired quantity of peppers (for this meal aim for about 1 per person), remove the core and seeds, slice lengthwise, and dice them.
- Place the chopped peppers onto your pan, cover with a lid and cook for about 5 minutes, just to gently soften.
- Wash your parsley, remove as much of the stems as possible, and chop up the leaf parts as finely as you can.
- Remove your pan from heat, add in the parsley, and proceed to step 5 to add in your sauce.
Step 4: Add a Bean (optional)
No beans or bean foods are used for this combo, but you are free to add one if you desire.
Step 5: Add a Creamy (Nut or Seed) Sauce
Sauce ingredients used in this combo are as follows, for a 2 portion serving. For larger servings, double, or triple your ingredients as needed.
- Wash your lemon, and using a lemon reamer or similar extractor, squeeze all the juice and pulp from one lemon into the pan with the veggies.
- Add 1 to 2 tablespoons of the flaxseed to the pan.
- Add 1 to 2 tablespoons of the mustard to the pan.
- Sprinkle in some salt.
- Stir all of your sauce ingredients and veggies together. You should still have some water in the pan from the cooking process. You can add more water, or flax, or mustard, or salt, as needed to get the right flavor and consistency combo for your needs. The sauce should just gently coat your peppers and parsley.
- You can place this veggie on top of your starchy food, or mix your starchy food into it. Enjoy!