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Create a Delicious Vegetable Rice Bowl with no-oil cooking, and what’s on hand!

Here’s more ideas on “designing” your meal with what’s on hand.  Also, see how to cook without oil.

Contemplation Time

Beautiful Countryside

View of the beautiful country side with fields in the foreground, and Farm peeking out before the beautiful mountains.

At 7:30 I got home from a marvelous 24 mile bike ride over beautiful country roads.  Hungry, but no plans for supper, I had cauliflower and broccoli from gardening friends….  I got in the pool to float and relax my tired muscles, and contemplate my ingredients.

Brown Rice Soy Sauce and Vegetable Assortment
Ingredients assembled and ready to go!

Broccoli and cauliflower combo is often in Chinese dishes, with slivered carrots adding color, and I’ve got ginger root and lite soy sauce in the “pantry”.  Okay – a rice bowl would be great!  Time to get the brown rice started! I don’t have water chestnuts, but I do have kohlrabi which I've discovered is a great substitution.


Broccoli * Cauliflower* Carrots*Ginger Root (several coins)*Red Onion*Lite Soy Sauce* Kohlrabi* Veggie Stock - 2-4 Tbsp*

Brown Rice

Broccoli, Carrots, Cauliflower and red onions


Veggies Simmering
Veggies simmering in the pan.

“Frying” without Oil

Add the onions, carrots, and kohlrabi to the non-stick pan(Start on high) – they’ll brown some and start to give off their juices. Turn down to medium and stir with a soft spatula. Love this handy trick!!  When things started to stick, drop in a frozen cube of home made (easy) veggie stock.  It adds liquid very slowly as it melts – just enough to keep things from sticking but still browning!! Keep gently stirring.

Broccoli and Cauliflower Added
Broccoli and Cauliflower added to the Mix!

Toss in the broccoli, cauliflower, several coins of ginger root and also some button mushrooms (I found them while putting stuff back in fridge.)  They’re a little dried out, but they will work fine!!  BE adventuresome with what you find in your fridge, garden and  CSA box!

Take Time for a Sunset


While things are cooking – I took a moment to  enjoy the sunset that looked as if it had been  painted by a brush and water colors!!

Veggies Cooking

Add the soy sauce to the veggies and cook it a bit longer — then pour  over the rice in a bowl – to let the rice soak up the flavor!

Finishing Touches

Salad ingredients

Apple Fennel and Raspberry salad

A beautiful simple salad with fresh seasonal produce.

Create a simple salad: Dark green lettuce, apple, raspberries picked this morning and topped with slivered almonds and fennel.  Dressed with Balsamic vinegar.

Rice Bowl
Rice Bowl soaking up the veggies broth.

The meal was fabulous with a cup of plantation mint tea.  And, yes, the kohlrabi worked well in place of water chestnuts!!!

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