Fried Rice is a Quick Meal

Fried Rice is a QUICK meal 

Fried rice is a blank canvas that can be customized based on the ingredients you have on hand. When I make fried rice, I use this basic formula to begin my meal

2 cups left over rice + 2 eggs + 2 cups diced vegetables + 2 TBSP gluten free soy sauce

Onion/shallot/garlic/ginger may be used for flavoring
Sesame oil, peanut oil, or olive oil can be used to satuee the items in the pan
Additional protein can be used (shrimp, chicken, tofu)

Instructions:

Dice vegetables and onion/shallot/garlic/ginger and add to a pan with oil
Sautee protein until thoroughly cooked (or dice left over pieces and add later with the rice)
Shift ingredients to side of pan or wok and cook eggs
Add in left over rice, gluten free soy sauce, and left over protein to integrate ingredients

Make the Recipe Your Own

You can use the left over rice of your choice
You can add flavor via marinated protein or adding additional ingredients

Pasta with Red Wine Sauce

I am trying to use up ingredients in the house and try new recipes while the stay at home order is in place. Since all of the groceries that I normally purchase are not available, I am making the best with what I have.

Today I made a pasta sauce with some left over red wine. The last time we had someone over for dinner. the bottle was opened. That was a while ago. Today I turned the leftover wine into a sauce ... one that colored the meal red too!

Sauce Ingredients (Pasta for 2):

2 cups red wine
6 cloves of garlic
olive oil
1/2 TBSP oregano  (sub basil of you wish)
1 TBSP red pepper flakes

Pasta Ingredients:

1/2 cup diced sweet onion
1 zucchini diced into small pieces
1 yellow squash diced into small pieces
olive oil
2 cups (dry) gluten free pasta
1/4 cup Parmesan Cheese (or vegan alternative)

Sauce Instructions (can be made ahead of time ... takes about 30 minutes):

Dice the garlic and sautee in a pot with olive oil (just enough so nothing sticks/burns)
Add the red pepper flakes, wine, and oregano and bring to a boil
Reduce heat and reduce in 1/2

Pasta Instructions:

• Dice the onion and veggies and add to a pan with olive oil (just enough)  
• Sautee until onions are translucent
• While the vegetables are cooking boil water and prepare the pasta ... slightly el dente
• Drain 95% of the water from the pasta
• Add the cooked pasta to the vegetables, add the reduced sauce, and cook until the liquid is almost completely absorbed
• Serve with Parmesan cheese or vegan alternative

 

JR Date Bar and More

Today I modified my JR DATE BAR RECIPE and added Zego Cranberry Seed + Fruit Blend MIX-INS to the top of the bars for extra flavor, texture, and visual interest!

The original recipe called for:

1 Cup of Dates (I get mine from Futterman Farms) - pitted and diced
2 Cups of Nuts - your choice to use one nut or a mix to create the flavor profile of your choice
1/3 Cup Flavor Ad-Ins

Today I modified the recipe:

2 cups of dates
1 cup of nuts ( I used cashew)
1 cup of gluten free oats 
1 tsp vanilla
NOTE: You may need to add/reduce oats based on moisture content of the dates you are using.

Instructions:

Add 1/2 of the ingredients into a VitaMix or powerful blender/food processor.
Get to a relatively smooth consistency and add the rest. 
Place in a glass Pyrex container, press down to help solidify, and cover.
NOTE: The thickness of the bars is based on the size of the container you use. I made THINK ones today!
Refrigerate for about 1 hour to help the bars set.
NOTE: Just before placing the bars in the refrigerator I added 1/2 cup of MIX-INS to the top of the bars.

Pancakes Savory Style

Savory Style Pancakes are a great dinner option. They are my favorite type of meal; a blank canvas that can be customized to fit the taste you are craving and the supplies you have on hand!

The base for the savory pancake is simple to make. The only make ahead ingredient you need is some cooked quinoa.

Ingredients:

1 cup garbanzo bean flour (I used Bob's Red Mill)
1 TBSP nutritional yeast
1 tsp paprika
2 cloves of garlic (minced)
1 TBSP olive oil
1/3 cup cooked quinoa
1 to 1 1/2 cups water (depending on the thickness you wish the pancake to have)
salt and pepper to taste

OPTIONS: add in crushed red pepper, basil, rosemary, or herbs/spices you choose

Instructions:

Combine all of the ingredients and let rest for 15-30 minutes
Heat a pan with some olive oil and make pancakes the size you desire

 

 

Serving Suggestions:

Roasted vegetables
Hummus
Refried beans
Beans/lentils
Pesto 

Italian Variation

• Substitute Italian Seasoning for Paprika
• 2 TBSP nutritional Yeast rather than 1TBSP
• Top with pesto ... OR ALSO add 2 TBSP pesto to the batter 

Homemade Refried Beans

I had some dry pinto beans on hand and decided to make homemade REFRIED BEANS. After soaking the beans overnight and cooking them to add moisture the process was simple. I started with 1.5 cups dry beans to make 3 cups cooked beans. You can always use beans from a can to eliminate a step.

Making Refried Beans is Simple

All you have to do is add cooked mixture to a food processor or VitMix and pulse. You can also use an immersion blender if you have one (saves clean-up time). The machine does all the work.

Ingredients 

(increase/decrease spices based on your tolerance ... this is medium spicy)
3 cups cooked pinto beans
olive oil (just enough so ingredients do not stick in the pan)
1/2 onion diced
4 cloves of garlic (medium or 2 large)
2 tsp cumin
2 tsp chili powder
2 tsp cayenne pepper
1/2 cup low salt vegetable broth
salt and pepper to taste

Instructions

• Sautee onions and garlic in olive oil until translucent
• Add beans, broth, and spices and cook until combined
• Smooth using an immersion blender, food processor, or VitaMix
• Serve with your favorite chips. 

Spicy as You Want Them Black Bean Burgers

I decided to make black bean burgers from scratch. I enjoy the Gardein gluten free, vegan black bean burgers that I have purchased at the grocery store. Since we are trying to stay at home as much as possible, I decided to make my own using the dry black beans I had in the house. I started with two cups of dry black beans and added 4 cups of water and 1 vegetable broth cube to the water. I let the beans soak for the rest of a day and over night. The next day I drained the beans then added them to a pot, added another vegetable broth cube, added water and cooked until most of the beans were tender.

Black Bean Burgers are Easy To Make

Yes, this would be SUPER SIMPLE if you used canned beans. Once the beans are ready, the meal can be ready in no time. The burgers cook relatively quickly and can be served with ketchup and mustard, hummus, or other condiments of choice. The burgers have a good texture and the meal is filling. Make them as spicy as you wish. Make them as big or small as you wish. Make the recipe to meet your needs.

 

 

Ingredients

2 cups black beans (dry) or 2 cans of black beans (drained/rinsed)
4 cloves of garlic
1/2 onion chopped (or one small onion)
2 tsp chili powder
2 tsp cayenne pepper
1 tsp ground cumin
1 tbsp ketchup (or sriracha)
2 tbsp Tamari - gluten free soy sauce
salt and pepper to taste
1 cup gluten free oats
1/2 cup gluten free bread crumbs
(add more  oats/bread crumbs if the mixture is too wet)
NOTE: Increase/decrease spice ratio to change the heat factor to what you prefer.

 

Instructions:

• Add everything but the oats/bred crumbs to a food processor/VitaMix
• NOTE: I tend to pulse to create a smooth yet chunky mixture. You could always reserve 1/2 cup beans to fold in at the end to create the chunky full bean texture in a few bites. 
• Add the bread crumbs/oats slowly so that you do not add too much. You want to thicken the burger without drying it out completely. Add more than suggested or less depending on the moisture content of the beans. 
• Make into patties (size of choice), add a little olive oil to a pan, and fry
• I flattened and flipped after about 10 minutes 
• Serve with condiments/vegetables of choice on your bun and add side dishes of choice. 

Note: My picture is of the burgers as I ran out of buns and used bread...when COVID19 stay at home orders are lifted and stores have more product, I will have gluten free burger buns again!

Homemade Baked Falafel

I made falaffels for the first time this week and I am pleased with the results.

The fresh falaffels turned out great, the left overs were a bit crumbly. I think I will add more moisture next time I make them...or fry them. Experimenting with how to make them perfect is just another good opportunity to eat more falafels!

Why make falafels?

I had some dry fava beans (2 cups) and decided to use them. This was a labor of love. I added water and soaked them overnight. The next morning I drained and rinsed them, added them to a pot with 1 cup of water and 1 cup of vegetable broth. Once they were relatively soft (add more water as needed) I let them cool so I could peel the outer shell off of them.

It took a while to make BUT it was worth it!

I know I can make falafels with chickpeas and I would not have to peel an outer shell. That would save just a bit of hand work. The falafels tasted great and was easy to make after the bean preparation. The bean prep can be eliminated if you purchase canned beans and rinse them.

Nutrition

Fave beans are high in protein and fiber and low in fat. According to healthline, they are known to improve motor function , improve cholesterol, improve high blood pressure, and boost immunity (something we need to fight COVID19). Some people have Favism, an allergy to )broad) fava beans . People with this should use chickpeas when they make falafels at home and check ingredients with restaurants before ordering.

Ingredients

• fava beans/chickpeas (Start with 1.5 cups dry)
• 3 cloves garlic chopped
• 1 small onion chopped
• 1 tbsp baking powder
• 2 tsp ground cumin
• 1/2 tsp paprika
• 1/2 tsp cayenne pepper
• juice 1/2 lemon
• 1/2 cup olive oil
• salt and pepper to taste
• 1/4 to 1/2 cup chickpea flour

Instructions

Preheat oven to 350
In a food processor, blender, or Vitamix, combine all of the ingredients EXCEPT chickpea flour
Add the chickpea flour as needed to thicken the mix
Add only as much as needed
Form the falafels into balls/patties and place on a parchment lined baking sheet
Rotate falafels on baking sheet after 20 minutes

Serve 

... as a sandwich or on a bed of lettuce

I added panisse as a side dish in this picture. I served a side salad to go with the meal. Hummus was added to the gluten free pita bread.

Spirit of Spring Overnight Oats

I enjoy making overnight oats. The jar is a blank canvas where I can craft a different masterpiece each time. A couple of favorites in our household are overnight oats with mango and overnight oats with bananas.

A bank canvas

I enjoy adding different flavor profiles to the jar to make the meal a bit different. Protein powder can be added to make the dish more satisfying. Collagen powder can be added for hair, skin, nails, and muscle recovery.

Textures satisfy

When you serve your overnight oats you can add nuts, seeds, or dried fruits for added texture to make a more satisfying meal. If you find your fruit was not sweet enough for your taste, you could add just a bit of honey or agave at serving.

Simple to make

All you need is a jar, oatmeal, chia seeds, fruit, and milk (of choice). The other items are extras and flavor to the meal.

Instructions (I use a 16 oz. glass jar that was a nut/seed butter jar ... reuse/recycle)

• Add 1 TBSP chia seeds (I use organic)
• Add 1/4 cup oats (I use gluten free)
• Add a scoop of protein powder (optional)
• Add 1/4 cup milk of choice and stir
• Add 1/2 cup fruit (diced in SMALL pieces)
• Add an additional 1/4 cup oats 
• Add more milk until jar is almost full
• Cover and stir
• Refrigerate overnight
• Stir, add toppings or additional milk, and enjoy 

Spring Overnight Oats uses fruits that produce a pastel, spring look. A combination of red and yellow fruit produces a beautiful look. We eat with our eyes first. Delight the eyes, and the stomach will be overjoyed!

Buckwheat Stir In

I have had a package of Bob's Red Mill Buckwheat sitting in the cupboard for a while. Given the extra time that I have right now, I decided to open it and use it in a recipe. I enjoy buckwheat, I am not sure why I do not use it more regularly in my cooking routine. Cooked buckwheat provides a good source of protein, fiber, minerals, and antioxidants. It may improve blood sugar control. Buckwheat may be used much like rice, as a side dish or as the star of a main dish as I explain below.

I made a batch pf buckwheat following the directions on the package, a 1:2 ratio of buckwheat to water. I took two cups of the cooked buckwheat and used it for the following recipe. I saved the rest for another meal.

Buckwheat Stir In Ingredients (2 servings)

• Lettuce
• 2 cups (cooked buckwheat)
• 1/2 cup diced red onion
• 4 cloves (medium size) garlic, peeled and diced
• 1 cup diced sweet potato (I use organic)
• 2 TBSP dried rosemary
• 1/2 cup vegetable broth (low sodium) 

Instructions:

• Satuee vegetables in a pan with just enough olive oil to cause them not to stick to the pan. 
• Add vegetable broth to soften the sweet potato
• Once most of the liquid is gone, add the buckwheat and rosemary and stir to combine
• Serve over a bed of lettuce

White Bean Pasta

I have quite a bit of dry beans in my house as I like to cook with beans. I prefer to soak them to hydrate them rather than purchase them from a can. This allows me to control the sodium.

In this recipe I used two cups of white beans that I hydrated. You can use canned beans. If you do use canned beans, I suggest you drain and rinse the beans before adding them to the pasta.

Ingredients: (serves 2)
3 cloves of garlic
1/2 cup red onion (diced)
1 medium zucchini (diced)
1/4 cup sun dried tomatoes
2 cups beans
2 cups dry gluten free pasta





Instructions:

• Boil the water to cook the pasta 
• While the water is boiling, sautee the vegetables in a pan (I prefer el dente)
• Add the pasta to the water
• When the pasta is done, drain most of the water saving about 1/4 cup to add to the vegetables  
• Add the pasta, water, and beans to the vegetables in the pan and combine
• Stir and cook until liquid is absorbed

Sprinkle with grated Parmesan  cheese and/or fresh basil
Serve with a side of gluten free bread

Dried Fruit Decisions

I enjoy dried fruit and often snack on dried fruit as a sweet treat and use dried fruits in recipes. Normally I have a variety of dried fruit on hand. Right now that is not the case as I have worked through quite a bit of what I had around the house.  

Dried fruit is shelf stable so it is something people should be purchasing to have around the house since we have been encouraged to refrain from shopping as much as possible. Dried fruit is a fiber filled addition to a person's diet. We have to be careful to purchase the healthy options and not to have too much of a good thing!

Dried fruits can be helpful for people who are looking to lose weight. High fiber dried fruits include: apricots, dates, prunes, and raisins.

As you plan your next purchase, what are the things you should consider when purchasing dried fruit? Of course, you will take into consideration personal preferences and any dietary restrictions/needs that you have, but are there any other considerations that should be taken? I did a little research and have come to some conclusions.

When to buy organic...

If a fruit is on the Environmental Working Group's Dirty Dozen List, it is a good idea to purchase ORGANIC dried fruit as well as fresh fruit.  Therefore, spend the extra money on organic dried strawberries, nectarines, apples, grapes (raisins), peaches, cherries, and pears.

Watch out for added sugars...

According to Harvard Health, it is suggested that people read labels. Fruits have natural sugars but many manufacturers add sugar when packaging dried fruit.

What about sulfur dioxide added to some dried fruits?

Sulfur dioxide is a preservative used in many dried fruits and other foods. According to Livestrong, people sensitive to the preservative can have asthma or difficulty breathing after consuming sulfur dioxide. Sulfur dioxide is used to prevent rotting and to help the fruit maintain its color. In the 1980s the FDA banned sulfites from fresh fruits and vegetables, but not packaged foods.

Clean 15 for 2020

Right now we are doing our best to shop for food for our households. As the stay at home orders started, I personally witnessed fights in the grocery stores and people purchasing in excess and leaving nothing for the next person. Many store shelves remain empty as supply cannot meet the demand

We need to follow stay at home orders and limit our trips to busy places like the grocery store. As you are making your shopping list, consider the nutritional value of your food. We are what we eat. We need to eat healthy foods (as well as get some exercise) to maintain a healthy lifestyle.

If you have not had a change to read the updated Clean 15 list by the Environmental Working Group, take time to do so before your next trip to the store or before you place your next online order.

The Clean 15 this year include:

1. Avocado
2. Sweet Corn
3. Pineapple
4. Onion
5. Papaya
6. Sweet Frozen Peas
7. Eggplant
8. Asparagus
9. Cauliflower
10. Cantaloupe
11. Broccoli
12. Mushrooms
13. Cabbage
14. Honeydew Melon
15. Kiwi