Sunday, January 18, 2015

My "Go To", Easy, Healthy Recipies

Hey friends.

One of my 2015 New Year's resolutions was to cook at home more. I was feeling not so great about my health, my energy levels, my body, or my spending habits towards the end of last year. I missed feeling healthy. So I decided to try to go back to cooking more at home instead of constantly ordering take-out and going out to eat. This can be soooo hard, especially because I'm blessed to live a social life- and what's better than going for a meal with friends? And because, after a long day at work, the last thing I want to do is cook. I'm just really hungry, and I want to eat, now. If I'm really hungry, I tend to be useless. Sometimes I actually get headaches, or get weak with hunger. Literally useless. So ordering or going out, especially if it's cheap, can be a really easy habit to fall into.

But, I told myself I want to try to eat/cook at home 3 nights a week. So far, I've actually been doing alright, and I've found it easier than I thought it would be.

This has caused me to resurrect some of my favorite, easy, "go to" recipes. When I first moved to China, I found it hard to adjust to finding, or not finding, certain ingredients. But now, I pretty much have figured out how to find what I want to eat, or how to substitute for it.

Anyway, since I'm digging these out (I already had them typed somewhere), I thought I'd share, in case anyone else could benefit. They're all pretty easy, because, let's be honest, I can't be asked to deal with precision cooking.


ps: I didn't know what to call some of these things.....and sometimes making a title just seemed redundant.

***********************************************************************************************************************************************************************************************************************
 Ingredients:

Tomatoes
Okra
Onion
(sometimes any kind of bell pepper, if you feel like it)
Basil
Garlic
Salt, pepper
Olive oil OR
coconut oil (works with both, just has a different flavor)

1.) Wash and cut okra crosswise (discard tip and "root") (so you get little mini okra wheels)
2.) Dice onion and garlic
3.) Add oil to pan or wok, sautee garlic, onion and okra (sometimes I start the onion going first while I finish cutting the okra......however you want to play it)
4.) While that's happening, dice tomatoes (I like equal parts okra tomato......do what works for you)
5.) If you're using a bell pepper or two, you would dice those now too
6.) Add tomatoes and peppers to mix
7.) When okra gets "slimy" (that sounds gross, but it isn't) and tomatoes are softened, add basil, salt, and pepper to taste.

Once I start the sauteeing process, I usually cook it for maybe 6-10 minutes....depends how crispy you like your veggies, how much you are cooking, etc. I guess I eyeball a lot of stuff.....writing it out is making me realize how not exact my cooking is........

*******************************************************************************************************************************************************************************************************************

Ingredients:

Sweet Potatoes
Onion
Yellow Squash
(You could probably also add bell pepper or zucchini or carrots)
garlic
ginger (fresh or powder, whatever you have)
cumin
curry
salt
pepper
coconut oil (I'm sure you could use olive oil here, but the coconut oil kind of made this awesome)

My cousin and I kind of made this up with what was in my fridge after yoga one night...so it's very not precise.....but it was surprisingly, awesomely good.

1.) Cut onion and garlic (or use garlic powder, or that pre-minced stuff in the jar)
2.) Cut sweet potatoes (with skin-so obviously, you'd wash them well first) into cubes
3.) Sautee garlic and onions in coconut oil (I don't know how much, you won't need a lot)
4.) Add sweet potatoes.....at this point, I think we added a bit of water and a lid and sort of steamed them for a little
5.) Cut yellow squash and any other veggies you choose to add....
6.) Add veggies
7.) Add spices to taste
8.) I just remembered that I think she added a bit of butter as well, which really gave it some flavor, but I made it another time without butter and it was still good.

I think it took maybe 20 minutes, but that included cutting veggies and such......the steaming helped cook the potatoes because they take a bit longer than everything else. Also, the onions were cooked enough that they caramelized, which added to the sweet/tangy thing that this has going for it with the curry and cumin.....but since you aren't a huge fan of the sweet, maybe don't let the onions caramelize.



**************************************************************************************************************************************************************************************************************
Tomato Cucumber Salad-this one is cool because you can make it with things entirely from your garden (if you don't add cheese...but you should always add cheese)
 
 
Ingredients:

Cucumber
Tomato
Basil
Salt
Mozzarella


1.) cut veggies (technically fruits....but I'm gonna call 'em veggies), somewhere between chopped and diced, equal parts cucumber and tomato
2.) Mix together in bowl, include all juices.
3.) Add salt, fresh basil, and chunks of fresh mozzarella to taste.

This takes as long as you take to chop veggies

Variants:
-Some people like it with some kind of a vinaigrette dressing and/or some olive oil. I prefer to let the veggies make their own dressing with all their juices. This really doesn't keep for more than a day (like, you could do dinner and lunch the next day, before it gets too acidic) 
-You can add red onion and bell pepper (orange really makes it colorful!) for a different flavor
-You can not add cheese....but who would do such a thing?

******************************************************************************************************************************************************************************************************************

Zucchini or Spaghetti Squash Pizza (though I've only made it with zucchini)

Ingredients:

Zucchini or Squash- 1 1/2 cups (squeeze water out as much as possible....that is kind of important)
2 eggs
1 cup cheese
Pizza toppings (here is a good place for homemade pizza sauce....for which I still haven't figured out a good recipe...)

1.) Shred zucchini, squeeze out water.
2.) Mix with eggs, spread on greased cookie sheet (to mimic dough)
3.) Bake for 15 min and 350
4.) Top with sauce and other toppings (you know, like bacon) and bake at 350 for another 5-10 minutes until firm.

For me, it hasn't come out in a "you can eat it like a slice of pizza" way (I think a lot of that depends on how well you drain the juices), but you can still eat it and it tastes good, I think.

*Note-as I was re-reading this from where it was written in my recipe box, it occurred to me that maybe you are supposed to mix in the 1 cup of cheese with the egg and zucchini initially, and that might help better hold the "crust" together. I've never tried doing that....but you could.

************************************************************************************************************************************************************************************************************************
Baked Eggplant

Ingredients:

Eggplant
Basil (I've found that dried basil works better here, because it is easier to "sprinkle", unless you're really good at mincing fresh basil)
(can also add Oregano and/or salt to taste)
Olive Oil

1.) Slice eggplant crosswise into pretty thin slices
2.) Put slices on lightly oiled baking sheet/pan
3.) Baste or "paint" slices with olive oil until well covered
4.) Sprinkle basil (and/or other spices) liberally
5.) Bake between 350-400 for 20-40 minutes (It has been different every time I've made them, and I never remember the optimal temperature/time combination)
      -Cook time depends on thickness and number of slices and desired "doneness" of your eggplant. I like it to be on the softer side, so I usually let it cook until it is rather soft when pieced
       in the center with a fork.
Can be eaten hot or cold.

Note: You can cook other veggies in the same way, just vary the spices......from carrots (good with rosemary), to sweet potatoes, to red potatoes (also good with rosemary, onion and garlic, and cheese.....and ranch dressing.....getting progressively less healthy), to who knows what all. Baked/roasted veggies rock.

**************************************************************************************************************************************************************************************************************************
Ratatouille

http://allrecipes.com/recipe/ratatouille/#

**************************************************************************************************************************************************************************************************************************
Tacos/Taco Salad:

I'm assuming you know how to make tacos....but just make a taco salad instead of using tortillas....or, use romaine lettuce leaves as the tortillas. If you need a recipe for how to make taco meat/what spices to use, I'd be happy to oblige. (I usually use turkey....but local (well, when I was in Princeton, it was local) buffalo is also good....and sometimes I use black beans instead of meat. Sometimes I also add onion and green pepper in with the meat while cooking it to add addition flavor and texture).

*************************************************************************************************************************************************************************************************************************

Jicama Salad (the recipe I found below calls for an orange, which I'm sure is great, but I've had it without and it is still awesome)

The lime juice and cilantro (coriander for my British friends) combine with the jicima to make this so refreshing! Plus, being a root, jicama is a great source of fiber. I find it to be a very refreshing veggie.

http://www.simplyrecipes.com/recipes/jicama_salad/

************************************************************************************************************************************************************************************************************************

Steamed veggies

Ingredients:

Veggies you want to eat, like broccoli, cauliflower, asparagus, spinach (fun fact, your body cannot really digest/absorb the nutrients in spinach unless it is cooked), zucchini, yellow squash etc

Really, I'm sure you know how to steam veggies. But I will say, steamed asparagus topped with swiss cheese.......so good.

************************************************************************************************************************************************************************************************************************
Ingredients

Olive oil
Zucchini
Yellow Squash
Onion
Garlic
Salt
Pepper
Oregano
Basil (maybe)
Tomatoes
Bell Peppers (maybe)
(Green beans, if you want, or white beans, or yellow beans)

1.) Slice or dice all veggies
2.) Sautee onion and garlic in olive oil (maybe like 2 tble spoons)
3.) Add tomatoes, stir, add about half the desired amount of oregano, salt and pepper
4.) Add Zucchini and squash (and peppers), stir and add other half
5.) Cook till everything is soft and you have almost a sauce kind of thing going on from all the juices (maybe like 5 minutes)
6.) If you are adding green beans, you can either cook them seperately (like steam them, or boil them) and then add this mixture on top....or you can try adding the beans in step 2.5 and cook them a bit (because they take longer) before doing step 3.

The key to making this one totally awesome is the right spice balance....which my dad has perfected, and I have not.

**************************************************************************************************************************************************************************************************************************
Mango Mint Chutney

Haven't tried this yet, but it sounds awesome!

Ingredients:

2 tbsp. olive oil
1 red bell pepper, seeded and cut into 1/4 inch dice (you should already be able to tell, this one is written down and I'm not making it up)
1 small red onion, cut into 1/4 inch dice
2 large ripe but firm mangoes (about 1 lb each), peeled and cut itno 1/2 inch dice
1 tbsp. sugar (you could probably sub maple syrup or honey or agave, or stevia or some other sweetener)
1 tsp. cumin
1 1/2 tsp. salt
1/4 tsp pepper
2 tbsp. lime juice
1/2 cup finely chopped fresh mint leaves

Warm oil in a large saucepan over medium-high heat.
Add bell pepper and onion and cook, stirring often, until softened, 3-5 minutes
Stir in mangoes, sugar, cumin, salt, and pepper.
Reduce heat to medium, partially cover and cook, stirring often, until mangoes have completely softened, 20-30 minutes
Remove from heat and stir in lime juice.
Let cool.
Cover and chill until ready to serve
Just before serving, stir in mint
Adjust seasoning to taste

This would be awesome over talapia or salmon....or maybe even over chicken. And over a bed a greens.

*************************************************************************************************************************************************************************************************************************

Beet Soup

Fun Fact: Traditional Polish dish, served on Wigilia (http://en.wikipedia.org/wiki/Wigilia)

Ingredients:

4-6 Beets (Bears and Battlestar Galactica)...depending on size
Onion (maybe, if you want)
Salt


1.) Scrub beets well. If you don't, your soup will literally taste like dirt (sadly, I know this from experience)
2.) Cut off root end, but you can leave the leaves to add flavor.
3.)Bring enough water to cover the beets (probably at least 4 cups) to boil
4.) Add beets and leaves....re-bring to boil, and let cook/simmer until beets are soft (usually 30-45 mins)
5.) Take beets out, remove outer layer of skin (which should basically fall off if they are cooked properly) and cut off leaves. Slice or dice beets and put back in the pot.
6.) Cook maybe 5-10 more minutes (or longer to seep in a bit more flavor), salt to taste.

Note: If you are going to add onion for extra flavor, you can either add diced onion during step 4 or 5.
Some people also add vinegar and dill weed. I'd personally skip the vinegar, but sometimes the dill is nice.

Serve hot or chilled.
Often, people add sour cream (or I sub yogurt instead) to their bowl when eating.....makes the soup creamier and adds a nice flavor)

***************************************************************************************************************************************************************************************************************************

Pesto Quinoa

Ingredients:

Quinoa
Pesto Sauce (of course, you can make your own)
Chicken broth
Tomato

1.) Cook quinoa, use chicken broth instead of water. I like to cook it in my rice cooker, but stove top works too.
2.) Dice a tomato or 2, depending on how much quinoa you make.
3.) Add tomatoes and pesto sauce, stir
4.) Enjoy- because it is seriously yummy.

Using red quinoa is fun.
You can also bulk it up by adding peppers or other veggies.

*************************************************************************************************************************************************************************************************************************
Quinoa salad:

http://www.savvyvegetarian.com/vegetarian-recipes/quinoa-salad.php

or google other recipies

********************************************************************************************************************************************************************************************************************

Mashed Cauliflower

Skip the step about adding instant massed potatoes. Gross.

http://lowcarbdiets.about.com/od/lowcarbsidedishes/r/cauliflowermash.htm

************************************************************************************************************************************************************************************************************************

Cauliflower with lemon tahini sauce

Ingredients:

1 small head cauliflower, cut into florets
1/4 cup tahini
1/2 tsp. garlic powder...or just mince a clover of garlic
1/4 tsp. sea salt
1 tbs. organic extra virgin olive oil
1 tbs. lemon juice
2-3 tesp chopped fresh parsley

1.) Steam cauliflower 9-10 minutes until tender
2.) Meanwhile, mix tahini, garlic, and salt together in small bowl until no lumps remain. Mix in oil, then lemon juice, then 1 tbs water. Allow sauce to sit for a few minutes, then mix again, add 1 tbs more water if you want thinner sauce.
3.) Spoon cauliflower onto serving platter and spoon sauce over cauliflower. Top with chopped parsley

*************************************************************************************************************************************************************************************************************************

Sauteed Chard

Ingredients:

1 bunch (about 1 lb) chard (any color)
2 tb olive oil
1 tb lemon juice
salt and pepper to taste

1.) Slice stems on the diagonal about 1/2 inch wide. Coarsely slice leaves
2.) Heat 1 tb. olive oil in a wide casserole or pan. Stir in stems, cover, and cook over low heat until tender, about 5 minutes. Add leaves and stir. Cover and cook over moderate heat until tender, another 3-4 minutes.
3.) Remove to a serving dish and drizzle with remaining oil and lemon juice. Add alt and pepper if desired.

************************************************************
I don't really have a recipe for this because I always wing it, but you can use spaghetti or butternut or acorn squash  as spaghetti noodles instead of noodles, just add red sauce. 
 
Instead of red sauce, you can also do butter and salt and cinnamon and nutmeg....it is pretty awesome and very fall appropriate. 
*************************************************************************************************************************************************************

Then there are just standard things like salads, collard greens, baked chicken, grilled chicken, broiled fish, salmon filets....they're pretty simple and don't really require recipes.


Let me know how it goes if you try any of these. Or let me taste them. Either way.

Happy cooking :)


No comments:

Post a Comment

Note: Only a member of this blog may post a comment.