Check back often for new additions (posted at top of list). Enjoy!
4/6/13: Coconut Oil Fried Chicken
Place coconut oil into nonstick pan (enough to lightly coat pan approx. 1-2 Tbsp)
Add thawed chicken (can be pieces, thighs, etc)
Sprinkle with spices (pepper, salt, cayenne pepper...etc.)
Cook until underside brown, then flip and cook until other side brown
I also added more pepper once I turned the chicken over. I had to use both pieces and thighs so I added all at same time and just removed the pieces when done, which we ate while the thighs finished cooking. Serve with steamed veggies tossed in butter, salt and pepper and a side salad...voila dinner saved :) See my blog post dated 4/6/13 "Healthy Fried Food" for more info.
4/3/13: Best Tasting Brown Rice
This soaking method helps break down the phytic acid which can inhibit nutrient absorption...it also makes the best tasting brown rice I've ever had (see my blog entry for 4/3/13 "Is Brown Rice Really Healthier Than White Rice??" for more info.)
Rinse brown rice. Place rice in a container, such as a mason jar, add filtered water until ~ 1 in above rice line. Seal and soak 24 hrs (can keep in fridge for months if don’t eat right away). Can cook on quick cook in rice cooker.
2/19/13: Artichoke-Bulgur Salad
This recipe is high in fiber and protein and only 130 calories per serving. Could make a great side to some grilled chicken or double it for a main meal: http://blommi.com/artichoke-bulgur-salad-recipe/
Did you know that a cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice?
2/14/13: Thai Basil Pesto & Shrimp Zucchini Dish
This super easy, quick recipe is a fun, healthy spin on pasta night. Try this Thai Basil Pesto http://www.healthfulpursuit.
Shrimp Zucchini Dish: http://www.healthfulpursuit.
The pesto and zucchini can be prepared in advance. Note the shrimp zucchini recipe is for 1 serving so modify as needed, however, the pesto recipe makes several servings.
2/5/13: Thai Chicken Peanut Satay
This recipe is one of those meals that I've had eating out and often thought I need to try making this at home...an exciting find! It does call for marinating "as long as possible" but I somehow missed that line in the recipe and was only able to marinate it for 25-30 min, but it still turned out well.
Ingredients:
- a bit of ginger
- 3 garlic cloves
- 1 table spoon of red curry paste
- 1 table spoon of fish sauce
- 1 can coconut milk
- 3 table spoons of peanut butter
- 1 table spoon of brown sugar (can be reduced to 2 tsp)
- some string/long beans (can substitute other veggies, see below)
- chopped spring onions (for garnishing)
- a couple of chicken breasts (sliced)
- peanut oil (if not then olive)
- a bit of ginger
- 3 garlic cloves
- 1 table spoon of red curry paste
- 1 table spoon of fish sauce
- 1 can coconut milk
- 3 table spoons of peanut butter
- 1 table spoon of brown sugar (can be reduced to 2 tsp)
- some string/long beans (can substitute other veggies, see below)
- chopped spring onions (for garnishing)
- a couple of chicken breasts (sliced)
- peanut oil (if not then olive)
Serve over white rice.
1. Put chicken breast slices into a bowl.
2. Grate ginger and add the mushy ginger and ginger juice to
the bowl of chicken
3. Chop/dice garlic finely and add to the bowl of chicken
and ginger
4. Add the curry paste to the bowl and mix the mixture
through (by hand is fine)-- marinate as
long as possible.
5. Heat oil in wok/pan on low heat, throw in the spring
onions and stir for about a minute, then remove and put aside.
6. Mix coconut milk, peanut butter, brown sugar, and fish
sauce.
7. Brown marinated chicken in wok/pan on low heat, add more
peanut oil if needed to keep from sticking.
8. Add coconut milk mix to wok/pan.
9. Add string beans and let cook till soft. (Try not to let
the mixture boil.)
10. Plate mixture over rice, garnish with the spring onions and enjoy!
(Aside
from reducing the brown sugar to 2 tsp which I indicated above, most of my
other modifications were based on lack of ingredients. I think it could be a little spicier to
balance out the satay flavor but perhaps if I would have been able to marinate
it longer, that would have brought out more of the spice. I used chicken thigh
meat removed from the bones instead of breasts. I also used broccoli instead of
long beans. I just steamed it separately and then mixed into the chicken
satay at end. Also left out green onion topping.)
1/29/13: My two favorite ways to cook veggies:
Sauteed in coconut oil (or butter) with salt and pepper added at the end. I especially love to do this with greens (kale, swiss chard, bok choy, celery, chinese cabbage, etc.) but it works with almost all veggies. Sometimes I will do one of these or a combination of several. I love sauteed greens as a side to my eggs for breakfast.
Roasted in olive oil with salt and pepper. Lightly coat the veggies in the oil and spices. You can play with different spices & herbs too (rosemary, sage, thyme, etc). I like to also put 1-2 cloves of crushed garlic on top. (Great way to make parsnips, brussel sprouts, etc) Often on Sunday I will fill our dutch oven (or a roasting pan) with a variety of root vegetables (potatoes, beets, turnips, parsnips, carrots, etc)...sometimes its just a few of those sometimes its all. Usually at 400 degrees ~45 min. stirring occassionally until tender and golden brown.
1/8/13: (Main) Korean Ground Beef http://elizabethbryant.
I only used 2 tbsp brown sugar, added more ginger (about 2 tsp total), no additional salt. Healthier option: use gluten free soy sauce. First time made it: cooked green beans in some of the left over sauce and served over rice. Second time made it: added some leftover steamed broccoli (could add other veggies like carrots, etc) served over shredded lettuce and rice noodles. Good recipe to double.
12/20/12: Parsnip-Pear Soup: Cut 1 lb parsnips into 1" pieces. Simmer with 2 1/2 cups reduced-sodium chicken broth; 1/2 cup water; 1 peeled, cored, and chopped Anjou pear (red pear also works); 2 cloves smashed garlic; and 1/4 tsp garam masala until tender, about 15 min. Puree with 1/2 cup 2% Greek-style yogurt. Garnish with pear and spice. (Makes 5 cups.)---Next time I'm doubling the recipe ;-)
12/14/12: (Main) Asian Turkey Cabbage Cups: When my husband's response to this meal was "next time double the recipe", I knew I needed to post it. Make sure you use my eat for 10 min- rest for 5 min- eat until full technique outlined in my "Are You Sure You're Hungry" video because otherwise you will just keep eating this stuff until it is gone. The coolness of the mint and gentle heat of the jalapeno makes it irresistible! My modification was using only 1-2 tsp of brown sugar. I find that in most recipes you can cut the sugar in half and still have it turn out.
Try this super fast, super yummy "taco" alternative. You could also use the mixture as a salad topping or filling for taco shells: http://www.myrecipes.com/recipe/asian-turkey-cabbage-cups-10000001932640/
11/19/12: (Side & Main) Herbed Butter Parsnips & Basil Pesto Chicken: Consider putting this yummy side dish on the Thanksgiving dinner table. http://www.foodnetwork.com/
(My recipe alterations: I only had 20 oz of parsnips so I cut the butter back to 1/4 lb, probably could have used even less...this recipe calls for A LOT of butter, which I don't think is neccessary. Didn't have any chives so added some onion powder. Could also try replacing parsnips with another veggie such as carrots.) Makes a great side to some brown rice and Basil Pesto Chicken: http://www.kalynskitchen.com/
11/12/12: (Main) Adzuki Okra Stew: http://www.food.com/recipe/
If the Adzuki Okra Stew is too exotic for you, try this basic Japanese adzuki porridge recipe. It is easily digested and makes for great: baby food, comfort food (especially when sick) and is a complete protein. Here is the original recipe: http://www.knowingfood.com/
Japanese Adzuki Porridge: Bring ½ cup (rinsed) adzuki beans in water covering beans by a few inches to a boil, cover and reduce to simmer for 30 mins. Monitor and add water as needed to prevent burning. In last 5-10 mins, in a larger pot bring 4 cups of chicken stock and 4 cups of water to a boil. Add the adzuki beans, adzuki cooking water (should be about 2 cups), 1 cup (rinsed) white rice and pepper. (If the adzuki water was less than 2 cups, add more water to bring total liquid to 10 cups.) Bring to boil and reduce to simmer for ~60-90 min. Salt and pepper or other spices as needed.
11/4/12: (Main, Breakfast): A great way to get the superfood kale into your family's diet: http://www.kalynskitchen.com/
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