Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts

Friday, November 12, 2010

Curried Black Bean and Sweet Potato Skillet

Just keep some cooked quinoa in the fridge, it makes life much easier. Or freeze it in 1 cup increments.

4 cups of sweet potatoes, chopped up

1 red onion, diced
½ a jalapeno, diced
3 cloves of garlic, chopped up
2 bell peppers (any color will do)
1-15 oz. can of black beans, drained and rinsed
1 bunch of Swiss chard, stemmed and chopped
1 cup of cooked quinoa
½ cup low sodium veggie broth
2 tsp of olive oil
1 tbsp of curry powder

Salt and pepper to taste


Heat olive oil in a large non-stick sauté pan. Stir in your onions and jalapeños and allow to cook for about five minutes. Stir in the sweet potatoes, curry powder, a pinch of salt and half of the veggie broth. Once everything is well combined, pop a lid on and cook for about six to eight minutes or until your sweet potatoes are just about fork tender.

Add the beans, quinoa, Swiss chard, and peppers and season with salt and pepper. Pour the remaining broth in to the pan before popping the lid on and allowing to cook for another five minutes or so or until the greens are wilted and the beans are heated through.

Eat up and enjoy!!

Monday, August 9, 2010

Quinoa. Eat some

Super simple quinoa side/main dish. Also good for breakfast, late night "i just want a bite of something"

You need:

Baby bella mushrooms, cut into 4 or 6 pieces
2 leeks. Cut up and washed
Olive oil
2-4 cups cooked quinoa

Optional:
1 carrot shredded on a cheese grater
spinach

Saute the leek in olive oil until translucent. If you're adding the carrot do it once the leek is done, give it a good stir. Dump in the mushrooms (and spinach), saute for a quick minute, then add quinoa by the cup until the veggie/quinoa ratio is what you're looking for. Salt to taste.

Sunday, October 18, 2009

Barley Pilaf/stuffing

Ingredients

  • 1 whole Long Island Cheese Pumpkin (optional)
  • 1 Tablespoon Olive Oil
  • 1 Tablespoon Butter
  • 1 cup Barley
  • 3 cloves Garlic, Minced
  • 2 cups Chicken Stock
  • 1 cup Water
  • 1 whole Bay Leaf
  • 1 Tablespoon Olive Oil
  • 1 Tablespoon Butter
  • ½ cup Hulled Sunflower Seeds
  • 1 whole Onion, Chopped
  • 1 whole Granny Smith Apple, Peeled And Chopped
  • 1 cup Frozen Chopped Spinach
  • 1 dash Rice Vinegar

Preparation Instructions

To toast the barley:
Heat 1T Olive oil and 1T butter in a small dutch oven or thick bottomed sauce pan over medium heat. Once the butter is melted, put barley in and increase heat to high. Stir frequently, until the barley darkens and begins to smell nutty.

Once barley is toasty, reduce heat to medium. Add the 3 cloves garlic, minced and stir for another minute or so, until the garlic is fragrant.

Add the 2 cups stock, 1 cup water and bay leaf to the barley garlic mixture and turn down to a simmer. Cook for 45-60 minutes depending on your barley.

NOTE: If stuffing a pumpkin, at this time cut the top off and scoop out seeds and stringy flesh. Replace the top, place pumpkin in a pan with 1 inch of water and bake at 350 until easily pierced with a knife. (40 minutes or so)

Once the barley is done, remove bay leaf and discard. Remove barley pan from heat and let sit.

Put remaining 1T Olive oil and 1T butter in a pan, and toast sunflower seeds the same way you did the barley. Add onion and apple, and saute until translucent. Add frozen spinach and cover for 3 minutes, until spinach has cooked and can be easily mixed with onion mixture.

Mix sunflower seed/onion/apple/spinach into barley. Barley may have clumped a bit in sitting, just fluff it with a fork when you add everything else in.

Add dash or 2 of rice vinegar to taste. Doesn’t need much, just enough to finish the dish.

Serve as is for a side, or spoon stuffing into roasted pumpkin and return to 350 degree oven for 15-20 minutes to allow flavors to meld. Transfer to pretty plate and bring whole pumpkin to table. To serve, scoop out some pumpkin flesh with the barley mixture.

Monday, June 8, 2009

Low fat high fiber and delicious salad thing

I'm eating this by the pound. It's a little drastic on the GI system at first but I'm convinced I'll get over it. Anyhow, it's delicious, interesting and pretty which counts the most. It might be my new go-to for parties and tailgating at polo.

Supplies:
  • 1 Kohlrabi. Medium size. Google it, it's a good one to know.
  • 1 Beet, same size as your kohlrabi, or 2 small ones Golden beets might be prettier in this. I'm undecided.
  • carrots. Don't be shy
  • Kale. A bunch. there is no science to kale, just know that it shrinks way more than you think. Maybe a bunch, or just less than half a bag. Whatever makes your skirt fly up.
  • Balsamic vinegar
  • Agave or honey
  • Flaxseed oil. Optional but adds a delicious nutty yumminess
Get a cheese grater if you're cheap, a mandoline or food processor if you're fancy. Grate the carrot, kohlrabi, beet (incidentally, any of these is also delicious atop a real salad and makes beets palatable even though I find them vaguely gross in big pieces)

Steam the kale for 10-15 minutes. strain, rinse with cold water and squeeze the hell out of it. Then put the green lump on your cutting board and chop the shit out of it. Small pieces are key, and you don't want big stems. The big stems are like impossible to digest. I won't tell you how I know (you're welcome)

Mix the kale with the beet, kohlrabi and carrot mixture. Pour some balsamic, some agave and some flaxseed oil on top. I can be no more specific that that, to each their own, etc. Don't overdo it though, you can't take it back!

Toss well.

Go to town.

Monday, November 3, 2008

Ignore me if you want, I'm not going away. aka. awesome and fancy stuffed squash

Cook bitches!

This weekend I spent way too much time cooking this. It was delicious, but leave out the chestnuts and get a different squash unless you like pain. It really was yummy though. I'm working on visually pleasing* as well as delicious dish ideas because Jeff's mom is coming to town and I need to cement my spot on the mantel.

I used:
1 Jarrahdale squash (picked because it's big enough to stuff and pretty enough to put on the table and serve out of). You could do a couple of smaller ones (acorn), or also a turban squash or a fancy french squash for pretty's sake.

1 package of sun dried tomato sausage from Whole Foods
Forbidden rice (also from whole foods)
Onion
Garlic
Thyme
Chestnuts

Ok, this takes some time. This is special occasion food. I've even added a new special occasion tag for it.

Put the chestnuts flat side down on the counter and cut an X in the top. If you don't do this they will explode. (cool but not necessarily desirable)
Put the Chestnuts and the whole squash (seriously don't even try to fuck with this thing raw. It's fortified) in the oven at 350. The squash should be on a pan of some sort for easy handling.

After 15 minutes -or when the skins are peeling back from the Xs- take the chestnuts out.

Leave the squash in there.

Start cooking the rice.

Saute the Onion in some Olive oil until translucent on medium heat or so. Add the garlic, and after 1 minute, add the sausage meat, removed from it's casing and increase the heat. Stir occasionally, and poke to break up the meat. Commence peeling and cutting up the chestnuts.

Once the sausage is browned, add the chopped chestnuts to the dish and cover so they can continue to cook and absorb the sausage grease which is delicious and good for you.

Take the squash out of the oven, and be careful its HOT<- fact. Put some gloves on, cut off the top- be generous, you want a big opening. I just hacked the whole top off so it was flat, and then pull out the seedy bits (put them aside to cook later like pumpkin seeds if you want)

I also scraped out some of the interior flesh to make room, putting aside what I get into a bowl. (if it's not soft, toss it in the microwave for 2 minutes while you do this next part)

Mix some rice with the sausage stuffing until you get your desired ratio. I like a little rice, just for looks.

Spoon the sausage/chestnut/onion/garlic/rice into the squash. Now mash the removed squash innards, mix with a little cayenne and some butter and put on top of the stuffing. Put it all back in the oven to cook until the top is browned. 20 min or so. During this time, your squash will also ooze squash juice into your stuffing and vice versa, so it gets extra tasty. Don't be impatient.

*you'll have to take my word on the visually pleasing. I had a hard time last night, I cut the shit out of my thumb, broke 2 glasses and dropped purple rice all over the kitchen. Wrestling with dog ensued. In all the excitement I forgot to take pictures. I suck.

Thursday, October 2, 2008

Let's talk about stock

ok. So I heartily recommend the use of BTB when you need flavor for stuff. It's delicious, and when you need to make soup or something at the last minute it is the best off the shelf option I have found. However, nothing can replace real stock. The depth of flavor is pretty unreal and once you've had soup made with real stock and know what you're missing you might become a soup snob such as myself.

The only thing you really need tool wise for this is a fine mesh strainer.

I'll discuss veggie stock and chicken stock (which can also be beef stock, it just never so happens to be for me). It's all very easy to make and freeze, it's a great way to get more out of your groceries, and like I said above, it's f*cking delicious.

Pretty much any time you deal with vegetables like onions, carrots, garlic, celery, shallots, parsnips, etc you end up with little pieces left over. Tips, tops, greens, skinny stalks that are too weird to really serve to anyone - whatever. I don't throw these away, instead I have a container in my freezer where I keep them. (Don't save just the papery skin of the onion, but save that top layer where papery skin is attached to onion ring) When that bin starts getting full, I put it all in a pot of water with a couple of bay leaves, some parsley, perhaps some more garlic if I have it kicking around and cook it for an hour or two. Start at high until it boils, then down to low and just simmer. It will turn some interesting color, which is how you know the flavors are leaving the veggies and entering the water, thereby making it stock (ta da!!) After an hour or whatever (more is better) let it sit until it sort of cools and then strain it out. Put in fridge, freezer whatever or use right away. If freezing, I always freeze some in ice cubes in case I ever need just a little stock.

Same deal with chicken (or beef) The deliciousness is in the bones and if you use actual chicken stock you made to make chicken soup, you will never go back. There's a couple of ways to do this. The old fashioned way (What Would Nana Do?) is to suppose you've just eaten a whole chicken, or some majority of a chicken and that you have carcass/bones left over. Toss it all into a big pan, if you have any veggie scraps in the freezer add those. Also throw in bay leaf, parsley if you have it, some basil and some oregano (unless you have plans for this stock that would contradict with any of these flavors) If you have no veggie scraps on hand, think about adding an onion, carrot, some garlic and celery - or whatever you have on hand.

If you're doing the bones thing, it needs at least 2 hours to cook. I just toss it all up in there after dinner, let it cook the rest of the night and deal with it before I go to bed. Strain it out into a bowl and decide what you're going to do with it. You can put it in the fridge, come back in the morning and get some of the fat off the top and then use or freeze.

I rarely cook a whole chicken, I more usually buy skinless boneless breasts for cooking. So if I know I want to make chicken soup, then I go to the store and buy 2 bone in skin on breasts and usually a package of some cheap part, like legs or thighs or something. I toss the breasts and a few of the dark meat part into a pot with veggies and spices and some salt and enough water to cover it all. Then cook for a couple of hours (one hour would technically do it if you're pressed for time). It feels like cheating but it's not! When it seems like time, I remove the breasts with tongs and put them on a plate to cool. The rest of it I strain, reserving the liquid and binning the rest (or feeding some of the dark meat to the dog).

So now you have the liquid, which is delicious, and you have the meat which has been simmered to perfection and will fall off the bone in lovely little shreds. You're halfway to chicken soup my friends! Once it's all cool enough to deal with, I saute an onion in some oil (in a big pan), then add the strained stock (you can see the fat and skim some off if you want, but leave some because it's delicious). Add some BTB, because there's no reason to add just plain salt. We like flavored salt! Toss in a chopped carrot, maybe some celery, the chicken meat and cook for 20 minutes or so. Then add in whatever starch you prefer (noodles, rice, matzah balls) and cook until done.

NOTE: I forget why it happens, if it's skin or whatever but while you're cooking any meat stock if foam starts appearing on the surface just skim it off with a spoon and discard. You can do the same thing with fat, it will hang together in delicious looking little pools which you can skim some of while it's hot.

Another NOTE: Sometimes I buy more than I need, 3-4 boneless breasts. Then I freeze some stock with shredded chicken meat already in it. Then when you want soup all you need to do is add the veggies. There is no reason to eat canned soup when you can do this. Canned soup is not made with love.

Very complicated and fancy carrot soup.

No, for reals. It took ages to make but was so worth it.

You'll need:
  1. 4-5 heads garlic (seriously)
  2. 2 medium potatoes
  3. a f*ckload of chopped carrots. I think I used 12 or something. Maybe you should think about halving this recipe. Or freezing some.
  4. 1 Onion, diced
  5. Olive oil
  6. Stock, chicken or vegetable. Homemade makes a big difference here but you can use some BTB. Use less than they say though, you want less salt in this than normal soups.
  7. (optional) squash of some sort. I used half an acorn I had in the freezer, mostly because I needed to make room but it worked out pretty well.

How to:
  1. Wrap each of the heads of garlic in tinfoil (individually) and put in the oven at 350 for an hour.
  2. If you're using it, also put the squash in the oven. Face down in a pie plate full of water, or face up if you want brown roasty goodness.
  3. While that's going, cut up and boil the potatoes until soft.
  4. Put some olive oil in a pan (5 Qt Le Creuset dutch oven rip off recommended) and saute the onions for a bit until soft
  5. When that's done, add your stock and your chopped up carrots
  6. Cook all this for 30 minutes or so, until everything is mushy.
  7. Take the garlic out of the oven and let it sit for 10 minutes or until cool enough to handle
  8. Same with the squash.
  9. Then squeeze all the garlic out. I know of no trick to make this fast, if you have one please share
  10. Scrape out the squash innards with a spoon and toss into the pot with the carrots, etc
  11. Add the potatoes and garlic to the pot.
  12. Use an immersion blender or a regular blender to blend it all together. I like a thick soup. If you prefer, you can thin to desired consistency with more broth.
I accompanied this with oven roasted brussel sprouts and rosemary focaccia. It worked well.

Thursday, September 25, 2008

Whole Wheat Pizza Margherita

What you'll need:

Crust:
1 package (1/4 ounce) active dry yeast
1 cup warm water
1 tablespoon extra-virgin olive oil
2 teaspoons salt
2 1/2 cups whole-wheat flour, plus additional for kneading

Topping:
2 large tomatoes, thinly sliced, then cut into half circles
8 ounces part-skim mozzarella, thinly sliced into half circles
Extra-virgin olive oil (optional garnish)
8 fresh basil leaves, thinly sliced
Dash of cornmeal for pizza stone

Directions:
  1. In a medium mixing bowl, combine yeast and warm water; let sit until yeast foams, about 5 minutes. Stir in oil and salt. Add flour, 1/2 cup at a time, mixing with a large spoon, until dough comes away from the side of the bowl and holds together.
  2. Sprinkle additional flour onto work surface. Turn out the dough and knead about 5 minutes, until it is smooth and springy, adding only enough flour to keep it from sticking to the board.
  3. Form dough into a ball; place in a medium bowl. Cover with plastic wrap and put in a warm place. Let rise until doubled in size, about 2 hours.
  4. To make pizza: Preheat oven to 475°F. Place dough on lightly floured work surface; flatten with your hand. Using floured rolling pin, roll dough outward from the center. Form dough into a circle or rectangle about 1/4-inch thick.
  5. Sprinkle pizza stone or baking sheet with cornmeal. Lay crust on stone or sheet. Lay alternating slices of tomato and cheese on top of the crust, slightly overlapping each piece. Lightly drizzle with additional oil, if desired.
  6. Let pizza rest 10 minutes. (This step can be skipped, but it makes for the crispiest crust.) Place pizza in oven and bake 20 minutes, or until cheese is melting and browning a bit. Sprinkle pizza with sliced basil leaves.
Tip: The basil shouldn't go on until after baking, or it will burn.