Inhibiting Biofilms Recipes

Biofilms Recipes 

 
biofilm recipeps
 

In this post, we will go over some recipes designed to inhibit biofilms or quorum sensing

Breakfast

Cauliflower Breakfast Bowls

Mashed cauliflower takes the places of hashbrowns in these delicious and breakfast bowls.

Ingredients

  • 2 c cauliflower “rice” (blend florets of cauliflower in a food processor until it has a “rice” consistency)
  • 2 tbsp olive oil
  • 1 tbsp minced garlic
  • ½ c chopped broccoli
  • ½ c fresh sweet corn
  • 1 c kale
  • 2 eggs

Instructions

  1. Preheat the oven to 400 degrees F
  2. Lay out the cauliflower rice on a baking sheet and bake for 10-15 minutes
  3. While the cauliflower is cooking, heat the oil over medium-high heat
  4. Add the garlic and cook until fragrant, about 2 minutes
  5. Add the broccoli, corn, and kale and cook until the kale has begun to wilt, about 2 minutes
  6. While the vegetables are cooking, beat the eggs in a small bowl
  7. Pour the eggs over the vegetables and scramble all together
  8. Remove the cauliflower from the oven and put at the bottom of a bowl.  Top with the vegetables and egg combination.

Orange Peach Smoothie Bowl

This is a bright bowl for a bright morning.

Ingredients

  • 1 orange
  • 1 peach
  • ½ mango
  • ½ c kale
  • 1 c green tea
  • 1 tbsp honey
  • 3-5 ice cubes (adjust based on how thick you want your smoothie bowl)
  • Toppings to taste: flax seeds, hemp seeds, pomegranate seeds, blueberries

Instructions

  1. Blend the fruit, tea, honey, and ice
  2. Pour the blended fruit into a bowl and top with toppings

Lunch

Kale Salad with Apple Cider Turmeric Vinaigrette

These crunchy kale leaves are complemented by this tangy vinaigrette.

Ingredients

Salad

  • 2 c kale, washed and stems removed
  • 2 c broccoli florets
  • 1 c cauliflower florets
  • ½ c chickpeas

Dressing

  • 1/2 c honey
  • 1/4 c apple cider vinegar
  • 1 tsp turmeric
  • 1/2 tsp dried basil
  • 1 clove of garlic, minced
  • 1 lemon, juiced
  • Salt and pepper to taste
  • 1/4 c extra  virgin olive oil

Instructions

  1. Mix all salad ingredients together in a large bowl
  2. In a small bowl, whisk together all dressing ingredients except oil
  3. Slowly add the oil, whisking to combine
  4. Pour dressing over salad and toss to cover

Roasted Eggplant with Tahini

 
eggplant biofilms
 

This is inspired by a traditional Mediterranean meal enjoyed in Greece.

Ingredients

  • 1 eggplant
  • 3 tbsp olive oil
  • 1/2 tsp chopped fresh oregano
  • 1/2 tsp sumac
  • 1/2 tsp ground cumin
  • 1/2 tsp sesame seeds
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • ½ c tahini
  • ½ c fresh parsley
  • ½ c pomegranate seeds
  • ½ c pine nuts

Instructions

  1. Preheat the oven to 400 degrees F
  2. Wash and cut the eggplant into circles that are about ¾ of an inch thick
  3. Lay out the eggplant circles on a baking sheet and drizzle with olive oil
  4. Bake eggplant in the oven for 35-40 minutes
  5. Mix the oregano, sumac, cumin, and sesame seeds in a small bowl
  6. Add the salt and pepper to the bowl and mix until fully combined
  7. Once the eggplant is finished cooking, move to a large plate and allow to cool slightly
  8. Top each circle with a dollop of tahini
  9. Sprinkle the spice blend, parsley, pomegranate, and pine nuts on top

Dinner

Garlic Roasted Brussel Sprouts

This roasted sprouts make a nutritious side dish for any meal or you can enjoy your leftovers as part of your next day’s breakfast bowl!

Ingredients

  • 1 lb brussels sprouts, washed and with the outer layer removed
  • 1 tbsp minced garlic
  • 1 tsp apple cider vinegar
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 350 degrees F
  2. Toss the brussels sprouts with the garlic, vinegar, and oil
  3. Lay out flat on a baking sheet and add salt and pepper
  4. Roast for 30 minutes, stirring at about the 15 minute mark

Sesame Beef

This beef uses Asian sesame and ginger flavors.

Ingredients

  • 1 lb boneless round, chuck steak, flat iron, or flank steak, cut into thin 3-inch strips
  • 1 tablespoon sesame oil
  • 3 cloves garlic, minced
  • 4 cups broccoli florets
  • 1 small onion, cut into strips
  • Cauliflower rice for serving

For the sauce:

  • 1 tbsp ground flax seeds
  • 4 tbsp water
  • ⅓ c coconut aminos
  • 1/4 c rice wine vinegar
  • 1 tbsp sesame oil
  • 2 tbsp honey
  • 1 tbsp dried ginger

Instructions

  1. Mix the ground flax seeds and water and set aside
  2. Heat oil in a large skillet on medium-high heat.  Stir-fry beef for 3-5 minutes or until it's no longer pink.
  3. Remove from pan and set aside.
  4. In the same pan, stir-fry garlic, onion, and broccoli, in the remaining oil, for 3-5 minutes.
  5. Return beef to pan.
  6. In small bowl, whisk all the other ingredients for the sauce and pour into pan.
  7. Stir-fry for 2-3 minutes then add the flax and water as a thickener
  8. Simmer for an additional 2-3 minutes
  9. Serve over the cau liflower rice

Snacks

Guava fruit roll ups

These are a much healthier take on a childhood favorite.

Ingredients

  • 12 oz  peeled and cut guava .
  • A splash of lemon juice
  • 1 tbsp of honey ( or more if you want sweeter)

Instructions

  1. Preheat oven to its lowest setting (around 150 degrees F)
  2. Add the ingredients to a blender or food processor and blend until smooth
  3. Line a baking tray with parchment paper
  4. Pour blended guava over the paper in a large rectangle and spread it evenly
  5. Bake in the oven for 3-4 hours until it is dehydrated.  It should be completely try and not sticky.
  6. Switch off the oven but let the guava set for another hour and a half.
  7. Cut into strips and roll

Mangosteen and Bacupari

This isn’t a recipe, per say, but because these fruits aren’t very common in the United States, I wanted to write a few words about what they are and how to enjoy them.

Mangosteen and Bacupari are both from Garcinia family.  Mangosteen are more common in Southeast Asia whereas Bacupari is enjoyed in Brazil.  They look pretty different from each other on the outside-- Bacupari is an orange color (it looks kind of like a tangerine) and mangosteen are bright purple--but they are very similar on the inside.  They contain a white flesh that can be broken into quarters or fifths.

If you can find these fruit fresh, they make a great snack because they’re easy to take on the go since they are not too big (slightly smaller than a tennis ball) and they don’t need to be refrigerated.  The skin is easy to break open with your fingers. Then, you can eat the white flesh inside as finger food, since the pieces separate quite easily.

Dessert

Baked Apples

 
biofilm apples
 

These spiced, baked apples are a fall treat.  Who needs pie crust when the apples are so good?

Ingredients

  • 6 medium apples, cut into chunks
  • 2 tbsp coconut oil, melted
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground allspice
  • 1/8 tsp ground cardamom

Instructions

  1. Preheat the oven to 350 degrees F
  2. Put the apples in a medium baking dish.  
  3. Melt the coconut oil and pour it over the apples.  
  4. Mix all the spices in a bowl, then sprinkle over the apples
  5. Toss well to coat all the apples evenly.
  6. Bake in the preheated oven until the apples are soft, about 20-30 minutes.  
  7. Stir once during the baking time.