* 1/4 c rice or white vinegar
* 1/4 c water
* 1/4 c sugar
* 1 tblsp , soy sauce, or salt
* 1 chili, minced or tsp chili paste
* about 10 inches cucumber
* several sprigs coriander, finely minced
* crushed peanuts
In a small saucepan, combine vinegar, water, sugar, and soy sauce and bring to boil.
Remove from heat and add chili.
Let cool. Meanwhile, slice cucumber in 1/2 lengthwise and slice thinly.
From: Adam Wetstein
Tuesday, September 18, 2007
Caribbean Black Bean Soup
Serving Size: 4
In a soup pot or large saucepan, bring the water, coconut milk, and tomatoes (with liquid) to a boil over high heat, stirring often.
Whisk in the Instant Black Beans and season with salt and Tabasco.
Cover, turn off the heat, and let stand for 5 minutes.
Stir well and reheat if necessary.
Serve in soup bowls garnished with cilantro.
NOTES :
* or substitute one can of diced tomatoes plus 1 chopped jalapeno
From: Karen C. Greenlee
- 2 1/2 cups water
- 1 14 oz can "lite" coconut milk
- 1 14.5 oz can diced tomatoes w/green chiles*
- 1 7 oz pkg Fantastic Foods Instant Black Beans [i think we can use actual black beans]
- salt to taste
- Tabasco sauce to taste
- 1/4 cup chopped fresh cilantro for garnish
In a soup pot or large saucepan, bring the water, coconut milk, and tomatoes (with liquid) to a boil over high heat, stirring often.
Whisk in the Instant Black Beans and season with salt and Tabasco.
Cover, turn off the heat, and let stand for 5 minutes.
Stir well and reheat if necessary.
Serve in soup bowls garnished with cilantro.
NOTES :
* or substitute one can of diced tomatoes plus 1 chopped jalapeno
From: Karen C. Greenlee
Summer Vegetable Chowder
from Vegetarian Resource Center - Boston, USA
* 1 tablespoon vegetable oil
* 1 onion, chopped
* 1 clove garlic, minced
* 1/2 sweet red pepper, cut in 1 inch strips
* 1 hot chile pepper, seeded and minced (or 1/2 teaspoon red pepper flakes)
* 6 ounces tender young okra, caps trimmed and pods sliced 1/2 inch thick
* 2 large tomatoes, skinned, seeded, and chopped; juice included (about 2 cups)
* 1 cup corn kernels, fresh or raw, (about 2 ears)
* 1-1/2 cups cooked black beans, drained
* other seasonings are optional
* 4 tablespoons chopped fresh parsley or cilantro
* 1-1/2 tablespoons tomato paste
* 1 pinch saffron threads
* seasonings (rosemary, sage, parsely, thyme, oregano, basil, etc)
* 1 tomato cut in wedges, for garnish
Over low flame, heat the oil in a large pot and soften the onion and garlic, stirring.
Add the peppers and cook for about 5 minute, then the okra, and continue to cook, still stirring from time to time, for 5 minutes or more.
Add the tomatoes, corn, black beans, and 1 cup water; cover and simmer for 15 minutes more.
You can serve the vegetable chowder now, simmered briefly, to enjoy it crunchy with bright fresh flavors, or simmer it longer to produce more of a stew.
Thin to taste with more water.
Shortly before serving, season wit h favorite herbs, stirring them slowly into the chowder..
* 1 tablespoon vegetable oil
* 1 onion, chopped
* 1 clove garlic, minced
* 1/2 sweet red pepper, cut in 1 inch strips
* 1 hot chile pepper, seeded and minced (or 1/2 teaspoon red pepper flakes)
* 6 ounces tender young okra, caps trimmed and pods sliced 1/2 inch thick
* 2 large tomatoes, skinned, seeded, and chopped; juice included (about 2 cups)
* 1 cup corn kernels, fresh or raw, (about 2 ears)
* 1-1/2 cups cooked black beans, drained
* other seasonings are optional
* 4 tablespoons chopped fresh parsley or cilantro
* 1-1/2 tablespoons tomato paste
* 1 pinch saffron threads
* seasonings (rosemary, sage, parsely, thyme, oregano, basil, etc)
* 1 tomato cut in wedges, for garnish
Over low flame, heat the oil in a large pot and soften the onion and garlic, stirring.
Add the peppers and cook for about 5 minute, then the okra, and continue to cook, still stirring from time to time, for 5 minutes or more.
Add the tomatoes, corn, black beans, and 1 cup water; cover and simmer for 15 minutes more.
You can serve the vegetable chowder now, simmered briefly, to enjoy it crunchy with bright fresh flavors, or simmer it longer to produce more of a stew.
Thin to taste with more water.
Shortly before serving, season wit h favorite herbs, stirring them slowly into the chowder..
Roti bread
Variations on roti are popular throughout the Caribbean and parts of South America, including Guyana and Jamaica. The curry filling can be a potato vegetable curry.
(preparation time-approximately 1 and 1/2 hours)
* 1 cup flour
* dash baking soda
* milk (1 to 4 tablespoons, depending on humidity)
* 1/4 cup vegetable oil
* salt to taste
* (optional-use combination of flour and ground chick peas)
* corn meal, bread crumbs, ground chick peas, or flour (for cutting board)
* Also-rolling pin + cutting board or similar surface
In a big bowl, mix flour, and baking soda (and salt if you want any)
(Mix with your hands/fingers)
Add 1 tablespoon milk and work the mixture with your hands, trying to make a big ball.
Once you have the dough in a ball, stop adding milk.
Make the dough into 3 balls and let them rest for 10 minutes.
Put the oil in a in a bowl
(so that you can get to it with your fingers.
Roll out the dough on a board covered with bread crumbs or cornmeal or ground chick peas or flour.
Each ball chould make a circle 8" wide.
Don't worry if it's too hard to roll out at this stage; the dough may be tough.
Brush a thin layer of oil over the top surface of the circle and then scrunch it back up into a ball.
Do this for all 3 balls, then let them sit for 1/2 hour to rest.
The roll them out and oil them again.
This time it should be easier, but they may be a little more sticky, so make sure your board and rolling pin are well floured.
Now warm a frying pan with a thick, even bottom to medium heat, no oil (there is already oil on the roti).
Put one of the roti circles in and cook for about a minute.
Turn it and when the hot surface cools a little, wipe it with oil.
When there are some golden spots, the bread is done.
Keep it between 2 plates or under a cloth to keep it soft and warm.
Dump the potato curry mixture on top of the skin and fold the skin around it.
You can eat it with your hands, or if it is too messy, silverware.
From: Arlene Allen
(preparation time-approximately 1 and 1/2 hours)
* 1 cup flour
* dash baking soda
* milk (1 to 4 tablespoons, depending on humidity)
* 1/4 cup vegetable oil
* salt to taste
* (optional-use combination of flour and ground chick peas)
* corn meal, bread crumbs, ground chick peas, or flour (for cutting board)
* Also-rolling pin + cutting board or similar surface
In a big bowl, mix flour, and baking soda (and salt if you want any)
(Mix with your hands/fingers)
Add 1 tablespoon milk and work the mixture with your hands, trying to make a big ball.
Once you have the dough in a ball, stop adding milk.
Make the dough into 3 balls and let them rest for 10 minutes.
Put the oil in a in a bowl
(so that you can get to it with your fingers.
Roll out the dough on a board covered with bread crumbs or cornmeal or ground chick peas or flour.
Each ball chould make a circle 8" wide.
Don't worry if it's too hard to roll out at this stage; the dough may be tough.
Brush a thin layer of oil over the top surface of the circle and then scrunch it back up into a ball.
Do this for all 3 balls, then let them sit for 1/2 hour to rest.
The roll them out and oil them again.
This time it should be easier, but they may be a little more sticky, so make sure your board and rolling pin are well floured.
Now warm a frying pan with a thick, even bottom to medium heat, no oil (there is already oil on the roti).
Put one of the roti circles in and cook for about a minute.
Turn it and when the hot surface cools a little, wipe it with oil.
When there are some golden spots, the bread is done.
Keep it between 2 plates or under a cloth to keep it soft and warm.
Dump the potato curry mixture on top of the skin and fold the skin around it.
You can eat it with your hands, or if it is too messy, silverware.
From: Arlene Allen
Potato Curry with roti
(total preparatoion time-approx 1/2 hour plus time to wash/chop vegetables)
* 1/4 sunflower oil
* 2 tsp turmeric
* 1 tsp cumin
* 1/2 tsp allspice
* 1/2 ground ginger
* (instead of the above spices, you can use 4 tsp curry powder)
* 1 small onion, cut into small pieces
* 4 cloves garlic, minced or crushed
* 2 medium sized potatoes, washed, peeled, and chopped into 1/4" cubes
* salt to taste
Additional ingredients, (optional-depending on personal taste and what is available in the kitchen):
I like to add some or most of the following ingredients (if I have them)
* up to 1 cup chick peas
* up to 1 cup sweet potato, nigerian yam, or plantain (if adding these, then
* use less potatoes from above)
* up to 1 cup of red, yellow, or green pepper (cut into small pieces)
* up to 1/2 cup broccoli or cauliflower (chopped small)
* up to 1.2 cup sliced bok choy or cabbage
* 1/2 cup to 1 cup of water
Heat the spices in the oil on medium heat, in either a sturdy, deep frying pan, or a heavy-bottomed saucepan.
Cook stiring for 5 minutes, careful not to burn spices.
Then add onion and garlic and cook for 1-2 minutes stirring.
You may have to turn down the heat a little bit so that the garlic doesn't burn.
Then add the potatoes and fry them up for 1-2 minutes, stirring.
This is also the time to add any of the following items:
chick peas, sweet potato, nigerian yam, plantain, peppers, broccoli, cauliflower, bok choy, or cabbage.
Add the water wo that it covers the bottom to at least 1/4" of liquid, (but not more than 1/2")
Cover the pan and simmer for 15 minutes on medium low heat (the mixture should gently bubble).
Taste for salt and be sure that potatoes are soft.
Add a little more water if necessary.
Serve on rice or scooped onto roti bread.
From: Arlene Allen
* 1/4 sunflower oil
* 2 tsp turmeric
* 1 tsp cumin
* 1/2 tsp allspice
* 1/2 ground ginger
* (instead of the above spices, you can use 4 tsp curry powder)
* 1 small onion, cut into small pieces
* 4 cloves garlic, minced or crushed
* 2 medium sized potatoes, washed, peeled, and chopped into 1/4" cubes
* salt to taste
Additional ingredients, (optional-depending on personal taste and what is available in the kitchen):
I like to add some or most of the following ingredients (if I have them)
* up to 1 cup chick peas
* up to 1 cup sweet potato, nigerian yam, or plantain (if adding these, then
* use less potatoes from above)
* up to 1 cup of red, yellow, or green pepper (cut into small pieces)
* up to 1/2 cup broccoli or cauliflower (chopped small)
* up to 1.2 cup sliced bok choy or cabbage
* 1/2 cup to 1 cup of water
Heat the spices in the oil on medium heat, in either a sturdy, deep frying pan, or a heavy-bottomed saucepan.
Cook stiring for 5 minutes, careful not to burn spices.
Then add onion and garlic and cook for 1-2 minutes stirring.
You may have to turn down the heat a little bit so that the garlic doesn't burn.
Then add the potatoes and fry them up for 1-2 minutes, stirring.
This is also the time to add any of the following items:
chick peas, sweet potato, nigerian yam, plantain, peppers, broccoli, cauliflower, bok choy, or cabbage.
Add the water wo that it covers the bottom to at least 1/4" of liquid, (but not more than 1/2")
Cover the pan and simmer for 15 minutes on medium low heat (the mixture should gently bubble).
Taste for salt and be sure that potatoes are soft.
Add a little more water if necessary.
Serve on rice or scooped onto roti bread.
From: Arlene Allen
Ají de Lentejas (Bolivian spicy lentil stew)
from Vargas, La Paz, Bolivia
Serves 4. Cooking time: 35 minutes. While this recipe is Bolivian, ají is also typical of Peru/Bolivia/Ecuador and northern Chile, as is the salad that accompanies it, the Sarsa.
For the stew:
* 1 teaspoon of dried smoked hot peppers, ground (you may use chipotles for a very spicy meal, or Chile Ancho for a milder ají. If you have access to Andean Chilis, choose the yellow variety for spicy and the red variety for mild)
* 1 large onion, chopped finely
* 2 medium tomatoes, chopped
* 4 large garlic cloves, finely chopped
* 1/2 bunch of flat (italian) parsley, finely chopped
* 1 cup of dried lentils
* olive oil,
* salt, pepper
* water
For Sarsa:
* One medium tomato, julienned
* 1/2 onion cut in fine, long pieces
* a handful of flat parsley, finely chopped
* The juice of 1 lime and salt to taste
Sarsa: Mix ingredients, and set aside--the longer this sits, the more the lime juice infuses everything with its flavor.
To cook the lentils: place in saucepan, cover with water, add salt, 1/2 garlic clove and oil. Bring to a boil and then bring the heat down to medium and cook for 20 minutes or until the lentils are tender. Drain and remove the garlic. Set aside
While the lentils are cooking, heat the olive oil in a large saucepan. Fry the garlic and the parsley at medium heat until the garlic is golden. Add the chopped onion until the onions become shiny (this means they're cooked but not yet golden). Add the ground hot pepper and a splash of water. Let the Aji cook for 1 minute. Keep stirring. Add the chopped tomatoes, 1/4 cup of water, salt and pepper. Cover and cook for 25 mintues at low-medium heat. Add lentils and mix with sauce. Simmer for 5-10 minutes.
Serve with white rice and top with 1-2 spoons of sarsa
There are many many variations you can do with this basic stew-replace the lentils with garbanzo beans, seitan, fava beans. You may also make the stew spicier and counter that with the sweetness of cooked ripe plantains instead of beans. This is called "Ají de plátano". Be creative. Any legume that absorbs flavor well and is not overwhelming with its own flavor would work (black beans, because they are so flavorful, don't work very well).
Serves 4. Cooking time: 35 minutes. While this recipe is Bolivian, ají is also typical of Peru/Bolivia/Ecuador and northern Chile, as is the salad that accompanies it, the Sarsa.
For the stew:
* 1 teaspoon of dried smoked hot peppers, ground (you may use chipotles for a very spicy meal, or Chile Ancho for a milder ají. If you have access to Andean Chilis, choose the yellow variety for spicy and the red variety for mild)
* 1 large onion, chopped finely
* 2 medium tomatoes, chopped
* 4 large garlic cloves, finely chopped
* 1/2 bunch of flat (italian) parsley, finely chopped
* 1 cup of dried lentils
* olive oil,
* salt, pepper
* water
For Sarsa:
* One medium tomato, julienned
* 1/2 onion cut in fine, long pieces
* a handful of flat parsley, finely chopped
* The juice of 1 lime and salt to taste
Sarsa: Mix ingredients, and set aside--the longer this sits, the more the lime juice infuses everything with its flavor.
To cook the lentils: place in saucepan, cover with water, add salt, 1/2 garlic clove and oil. Bring to a boil and then bring the heat down to medium and cook for 20 minutes or until the lentils are tender. Drain and remove the garlic. Set aside
While the lentils are cooking, heat the olive oil in a large saucepan. Fry the garlic and the parsley at medium heat until the garlic is golden. Add the chopped onion until the onions become shiny (this means they're cooked but not yet golden). Add the ground hot pepper and a splash of water. Let the Aji cook for 1 minute. Keep stirring. Add the chopped tomatoes, 1/4 cup of water, salt and pepper. Cover and cook for 25 mintues at low-medium heat. Add lentils and mix with sauce. Simmer for 5-10 minutes.
Serve with white rice and top with 1-2 spoons of sarsa
There are many many variations you can do with this basic stew-replace the lentils with garbanzo beans, seitan, fava beans. You may also make the stew spicier and counter that with the sweetness of cooked ripe plantains instead of beans. This is called "Ají de plátano". Be creative. Any legume that absorbs flavor well and is not overwhelming with its own flavor would work (black beans, because they are so flavorful, don't work very well).
Sunday, September 16, 2007
Caribbean Baked Tofu Cutlets
Serving Size: 4
1 pound firm tofu -- sliced 1-inch thick
8 ounces tomato sauce
2 tablespoons lime juice
1 tablespoon grated onion
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
1 1/4 teaspoons coconut extract
Press tofu slices between two pans for one to two hours to squeeze out the water and compress the tofu.
While tofu is draining, combine remaining ingredients.
Mix well and set aside.
Preheat oven to 350¡ F.
Lightly oil a 7 x 11-inch baking pan or spray with a nonstick cooking spray.
Spoon about a third of the sauce into prepared pan.
Place pressed tofu on sauce and top with remaining sauce.
Bake uncovered, 45 minutes.
Per serving (excluding unknown items):
186 Calories; 10g Fat (44% calories from fat); 19g Protein; 10g Carbohydrate; 0mg Cholesterol; 426mg Sodium
from The Meatless Gourmet:
Easy Lowfat Favorites
by Bobbie Hinman
1 pound firm tofu -- sliced 1-inch thick
8 ounces tomato sauce
2 tablespoons lime juice
1 tablespoon grated onion
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
1 1/4 teaspoons coconut extract
Press tofu slices between two pans for one to two hours to squeeze out the water and compress the tofu.
While tofu is draining, combine remaining ingredients.
Mix well and set aside.
Preheat oven to 350¡ F.
Lightly oil a 7 x 11-inch baking pan or spray with a nonstick cooking spray.
Spoon about a third of the sauce into prepared pan.
Place pressed tofu on sauce and top with remaining sauce.
Bake uncovered, 45 minutes.
Per serving (excluding unknown items):
186 Calories; 10g Fat (44% calories from fat); 19g Protein; 10g Carbohydrate; 0mg Cholesterol; 426mg Sodium
from The Meatless Gourmet:
Easy Lowfat Favorites
by Bobbie Hinman
Caribbean Vegetable Stew
from Vegetarian Resource Center - Boston, USA
2 cups chopped onions
vegetable broth for sauteeing
3 cups chopped cabbage
1 fresh chile, minced (seeded for a milder "hot")
or 1/4 tsp. cayenne
1 tablespoon grated fresh ginger root
2 cups water
3 cups diced sweet potatoes, cut into 1/2- to 3/4-inch cubes
salt to taste
2 cups undrained fresh or canned tomatoes
2 cups sliced okra
3 tbls. fresh lime juice (or kalamansi)
2 tbls. chopped fresh cilantro
chopped peanuts (optional)
sprigs of cilantro (optional)
In a nonreactive pot, saute the onions in the broth on medium heat for 4 or 5 minutes.
Add the cabbage and the chile or cayenne and continue to saute, stirring often, until the onions are translucent, about 8 minutes.
Add the grated ginger and the water, cover the pot, and bring to a boil.
Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender.
Add the tomatoes, okra, and lime juice.
Simmer until all of the vegetables are tender, about 15 minutes.
Stir in the cilantro and add more salt to taste.
Sprinkle the stew with chopped peanuts.
Top with a few sprigs of cilantro, if you like.
2 cups chopped onions
vegetable broth for sauteeing
3 cups chopped cabbage
1 fresh chile, minced (seeded for a milder "hot")
or 1/4 tsp. cayenne
1 tablespoon grated fresh ginger root
2 cups water
3 cups diced sweet potatoes, cut into 1/2- to 3/4-inch cubes
salt to taste
2 cups undrained fresh or canned tomatoes
2 cups sliced okra
3 tbls. fresh lime juice (or kalamansi)
2 tbls. chopped fresh cilantro
chopped peanuts (optional)
sprigs of cilantro (optional)
In a nonreactive pot, saute the onions in the broth on medium heat for 4 or 5 minutes.
Add the cabbage and the chile or cayenne and continue to saute, stirring often, until the onions are translucent, about 8 minutes.
Add the grated ginger and the water, cover the pot, and bring to a boil.
Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender.
Add the tomatoes, okra, and lime juice.
Simmer until all of the vegetables are tender, about 15 minutes.
Stir in the cilantro and add more salt to taste.
Sprinkle the stew with chopped peanuts.
Top with a few sprigs of cilantro, if you like.
Creamy Roasted Red Pepper Soup
6 red peppers, destemmed, deseeded, and cut into quarters lengthwise
olive oil
3 cups potatoes, peeled, and diced
2 cups red onion, diced
1 cup celery, diced
2 T. olive oil
1 T. garlic, minced
1 T. chili powder
1 T. paprika
1 t. salt
1/8 t. white pepper
1/4 cup unbleached flour
4 cups vegetable stock, divided
1/4 cup dry sherry
1 cup soy milk, rice milk, or other non-dairy milk of choice
Place the red peppers, skin side up, on a cookie sheet. Using your fingers, coat the skins with a little of the olive oil. Place the peppers under the broiler and broil for several minutes or until the skin has charred and blackened. Remove the cookie sheet from the oven, place the peppers in a brown bag, and allow them to cool in the bag for 15 minutes. Remove the peppers from the bag, remove and discard the blackened skins, place the peppers on a plate, and set aside.
In a large pot, saute the potato, red onion, and celery in olive oil for 10 minutes or until lightly browned and soft. Add the garlic, chili powder, paprika, salt, and white pepper, and saute an additional 2 minutes. Sprinkle the flour over the top of the vegetables, stir well, and cook an additional 1 minute. Remove the pot from the heat.
Transfer the roasted red peppers and sauteed vegetables to a food processor. Add 1 cup vegetable stock and puree until smooth. Transfer the puree back to the large pot, add the remaining vegetable stock and sherry, and simmer over low heat until heated through. Stir in the soy milk, taste, and adjust the seasonings as needed.
olive oil
3 cups potatoes, peeled, and diced
2 cups red onion, diced
1 cup celery, diced
2 T. olive oil
1 T. garlic, minced
1 T. chili powder
1 T. paprika
1 t. salt
1/8 t. white pepper
1/4 cup unbleached flour
4 cups vegetable stock, divided
1/4 cup dry sherry
1 cup soy milk, rice milk, or other non-dairy milk of choice
Place the red peppers, skin side up, on a cookie sheet. Using your fingers, coat the skins with a little of the olive oil. Place the peppers under the broiler and broil for several minutes or until the skin has charred and blackened. Remove the cookie sheet from the oven, place the peppers in a brown bag, and allow them to cool in the bag for 15 minutes. Remove the peppers from the bag, remove and discard the blackened skins, place the peppers on a plate, and set aside.
In a large pot, saute the potato, red onion, and celery in olive oil for 10 minutes or until lightly browned and soft. Add the garlic, chili powder, paprika, salt, and white pepper, and saute an additional 2 minutes. Sprinkle the flour over the top of the vegetables, stir well, and cook an additional 1 minute. Remove the pot from the heat.
Transfer the roasted red peppers and sauteed vegetables to a food processor. Add 1 cup vegetable stock and puree until smooth. Transfer the puree back to the large pot, add the remaining vegetable stock and sherry, and simmer over low heat until heated through. Stir in the soy milk, taste, and adjust the seasonings as needed.
Saturday, September 15, 2007
Basic Nutrition 1
The first thing you need to know about nutrition is that it doesn't have to be intimidating.
On this page we will take you through some basic nutritional information and procedures on how to incorporate healthy eating into your life.
Don't try and understand it all!
People may see all the new research about every single little nutrient and vitamin and miracle pill that comes along and wonder how they can ever understand it all. Don't even try because you really don't need to know it all.
Step 1 - Understand the basics.
There are three major nutrients that you eat every day. This table will show you what they are, how many calories are in one gram of each, what their primary function in the body is and what foods they are found in.
Water:
Water is not often thought of as a nutrient but it is essential to all bodily functions and processes. Without water you would die. It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.
Fiber:
Fiber is an essential part of your diet. It is an indigestible component of many natural-state carbohydrate foods such as grains. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.
Step 2 - Use the Basics.
Once you know what the basics are, it is up to you to use that knowledge in your everyday eating habits. Here are some pointers to help guide you.
On this page we will take you through some basic nutritional information and procedures on how to incorporate healthy eating into your life.
Don't try and understand it all!
People may see all the new research about every single little nutrient and vitamin and miracle pill that comes along and wonder how they can ever understand it all. Don't even try because you really don't need to know it all.
Step 1 - Understand the basics.
There are three major nutrients that you eat every day. This table will show you what they are, how many calories are in one gram of each, what their primary function in the body is and what foods they are found in.
| Nutrient | Cal/gram | Function | Foods Found In |
| Protein | 4 |
| Eggs, meats, fish, beans, dairy products, soy. |
| Carbohydrates | 4 |
| Grains, pastas, cereals, breads, vegetables, fruits, corn syrup, anything with sugar in it. |
| Fat | 9 |
| All oils (e.g. olive, peanut, canola, vegetable), butter, margarine, meats, junk food. |
Water:
Water is not often thought of as a nutrient but it is essential to all bodily functions and processes. Without water you would die. It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.
Fiber:
Fiber is an essential part of your diet. It is an indigestible component of many natural-state carbohydrate foods such as grains. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.
Step 2 - Use the Basics.
Once you know what the basics are, it is up to you to use that knowledge in your everyday eating habits. Here are some pointers to help guide you.
- Eat foods that are unprocessed as much as possible. When foods are processed they lose nutritional value. Eating foods close to their natural state will give you the most benefits. Try to stay away from junk food. You know what constitutes junk food. Reducing the amount that you eat will have a huge impact on your health and well-being.
- Limit your eating of refined foods that have fat, salt and sugar in them.
- Eat small, frequent meals throughout the day and drink plenty of water.
- Breakfast should be your largest meal of the day. This gives your body the whole day to burn those calories. Dinner should be the smallest meal. Eating large amounts at night invariably leads to fat gain as your body doesn't have time to burn the calories before shutting down for the night. Eating then going to sleep is how sumo wrestlers attain their great size! Breakfast should be the largest meal of the day.
Carrot Salad Sandwich
from the The Wellness Lowfat Cookbook by the Univ. of California at Berkeley.
OPEN-FACED CARROT SALAD SANDWICH
1/2 small banana, peeled
1 cup shredded carrots
2 tsp lemon juice
1/4 tsp grated lemon zest
2 Bibb or butter lettuce leaves
1 slice whole-grain pumpernickel bread
2 thin unpeeled apple slices
Mash the banana in a small bowl. Add the carrots, lemon juice and
lemon zest, and stir to combine.
Place the lettuce on the bread, top with the carrot salad
and apple slices.
Per serving: 175 cal, 1g total fat, 0.1g sat fat, 0 mg chol,
193 mg sodium.
OPEN-FACED CARROT SALAD SANDWICH
1/2 small banana, peeled
1 cup shredded carrots
2 tsp lemon juice
1/4 tsp grated lemon zest
2 Bibb or butter lettuce leaves
1 slice whole-grain pumpernickel bread
2 thin unpeeled apple slices
Mash the banana in a small bowl. Add the carrots, lemon juice and
lemon zest, and stir to combine.
Place the lettuce on the bread, top with the carrot salad
and apple slices.
Per serving: 175 cal, 1g total fat, 0.1g sat fat, 0 mg chol,
193 mg sodium.
5 Low-Fat Cooking Techniques
by Sang An
Low-Fat Cooking Method: Puree
To say that something this creamy is good for you may sound dishonest. But it’s no lie. When you puree vegetables, they go from ordinary to velvety with the touch of a button.
Pureeing involves two basic steps: simmering the vegetables (say, squash or broccoli, sweet potatoes or cauliflower) until they’re tender, and blending them with broth until they’re smooth. (Adjusting the amount of broth determines whether you end up with a soup or a side dish.) If you want to put a little olive oil in your puree, fine. Wendy Bazilian, R.D., doctor of public health, and a nutrition specialist at the Golden Door Spa in Escondido, California, explains that eating low-fat isn’t just about avoiding fat. “It’s about choosing fats intelligently,” she says, adding that the U.S. Department of Health and Human Services and the U.S. Department of Agriculture recommend that fewer than 35 percent of calories come from fat.
Tool Kit
Food processors are terrific for chopping, but for a really smooth puree you’ll need to pull out the blender. If you’re using a traditional countertop model, whir hot vegetables in batches, filling the jar only halfway — unless you want to spend the night cleaning the ceiling. A time-saving alternative is an immersion blender. Basically a blender on a stick, it can be placed directly into a pot of hot liquid.
The Finishing Touch
To make a puree even more enticing, add a garnish. Choose something with a contrasting texture and color, like pumpkin seeds or fresh herbs. Chopping the seeds distributes the crunch and makes a small sprinkle seem like an abundance; heating the seeds brings out their flavor and aroma.
Low-Fat Cooking Method: Broil
Because it doesn’t require cooking oil, broiling is a great way to cook healthfully. It works particularly well with thin, lean cuts of meat, which cook through before they dry out.
Chicken cutlets, thin cuts of pork, and fish are perfect candidates. Low-fat cuts sometimes lack flavor, so you may want to compensate by using a marinade, a glaze, or a spice paste. Nutrition specialist Wendy Bazilian, R.D., suggests looking beyond traditional American ingredients and exploring other cuisines for low-fat condiments, like hoisin sauce and rice vinegar. A plus: Less than 10 minutes of a broiler’s intense heat creates something that’s too often lacking in low-fat cooking — a crispy crust.
Tool Kit
A broiler pan has two parts: a slotted tray and a pan the tray rests on. The slots siphon off any fat that drips off the food. If you don’t have a broiler pan, you can place a wire rack on a rimmed baking sheet. To avoid hours of soaking and scrubbing, line the pan or sheet with foil.
The Finishing Touch
To reinforce the flavor of the marinade or glaze, baste the food frequently during broiling using a pastry brush or a paintbrush (a new one, of course). If you’re serving the liquid with the meal, be sure to set some aside before you baste so you don’t contaminate the cooked food with bacteria from the raw meat.
Low-Fat Cooking Method: Steam
Steaming has a nutritional advantage besides requiring no fat. “It retains among the highest amounts of nutrients of any cooking technique,” nutrition specialist Wendy Bazilian, R.D., says. Steaming creates a closed environment that envelops the ingredients in moisture.
Tool Kit
The standard steaming setup consists of a collapsible metal basket in a large saucepan with a tight-fitting lid. For a makeshift version, place a small heatproof bowl upside down in a deep pot, add 1/2 inch of water, and balance a small heatproof plate on top. Place the food on the plate, then cover the pot with its lid. If you steam often and in large amounts, consider a bamboo steamer; its large, stackable trays allow you to steam fish on one layer, vegetables on another.
The Finishing Touch
Drizzling a few drops of olive oil over steamed food just before serving will impart far more flavor than sautéing the ingredients in an entire tablespoon of fat. Splurge on extra-virgin olive oil, and use a pour-spout (a standard bartender’s tool, available at kitchen stores) to ensure a judicious pour.
Low-Fat Cooking Method: Poach
When you poach, the liquid gives an exceptionally tender texture to the food, which in turn infuses the liquid with its own flavor.
To poach, place chicken or fish in a large, shallow pan, add just enough water or broth to cover it, simmer gently so that only a stray bubble breaks the surface, and wait while the house fills with a wonderful aroma. (If you’re making chicken, you can keep the meal on the skinny by removing the skin before you poach it. “You immediately cut the fat grams by more than half,” nutrition specialist Wendy Bazilian, R.D., says.) Instead of pouring the cooking liquid down the drain, turn it into soup by adding vegetables and perhaps some pasta for substance. Recent research indicates that when people eat soup, they tend to fill up quickly due to the volume of liquid. As a result, they consume fewer calories overall without feeling deprived. “That psychological satisfaction,” Bazilian says, “is very, very important.”
Tool Kit
You’ll need two things: a saucepan that’s deep enough to submerge the ingredients and a watchful eye, so that only an occasional bubble breaks the surface (cooking meat at a rolling boil will make it tough).
The Finishing Touch
It takes only a modest amount of a highly flavorful ingredient, like Parmesan, to lend depth to soup. Try grating the cheese using the small holes on a box grater for fluffy, delicate shavings. As Bazilian explains, low-fat isn’t just about reducing but also about asking, What can we add that really boosts the flavor?
Low-Fat Cooking Method: Wrap
A combination of steaming and baking, this cooking method works splendidly with fish and chicken, which dry out easily, because the paper pouch traps the moisture and the juices.
Recent research has found that people who eat baked or broiled fish are more likely to reap the heart-healthy benefits of fish consumption than those who eat it cooked by any other means. As nutrition specialist Wendy Bazilian, R.D., says, “How you cook is just as important as what you cook.” Parchment cooking looks fancy — and sounds fancy, when you use its French name, en papillote — but it’s simple enough for everyday meals. Just place food on a piece of paper, wrap it up, and put it in the oven. When it’s ready, as you pull away the crinkly, slightly burnished edges of the parcels, you’ll feel almost as if you’re unwrapping a gift.
Tool Kit
Waterproof and oven-safe, parchment paper is the perfect packaging for this cooking method (look for it near the plastic wrap). Don’t substitute wax paper, which shouldn’t be directly exposed to heat. If the seams start to unfold as soon as you let go, use a lemon half or a carrot as a paperweight.
The Finishing Touch
The ingredients for a parchment package are limited only by your imagination. Use a different fish. Add some olives. Try asparagus instead of fennel, potatoes in place of beans. Whatever your creation, include a variety of colors as well as some fresh herbs, finely chopped garlic, or thinly sliced fresh ginger.
Low-Fat Cooking Method: Puree
To say that something this creamy is good for you may sound dishonest. But it’s no lie. When you puree vegetables, they go from ordinary to velvety with the touch of a button.
Pureeing involves two basic steps: simmering the vegetables (say, squash or broccoli, sweet potatoes or cauliflower) until they’re tender, and blending them with broth until they’re smooth. (Adjusting the amount of broth determines whether you end up with a soup or a side dish.) If you want to put a little olive oil in your puree, fine. Wendy Bazilian, R.D., doctor of public health, and a nutrition specialist at the Golden Door Spa in Escondido, California, explains that eating low-fat isn’t just about avoiding fat. “It’s about choosing fats intelligently,” she says, adding that the U.S. Department of Health and Human Services and the U.S. Department of Agriculture recommend that fewer than 35 percent of calories come from fat.
Tool Kit
Food processors are terrific for chopping, but for a really smooth puree you’ll need to pull out the blender. If you’re using a traditional countertop model, whir hot vegetables in batches, filling the jar only halfway — unless you want to spend the night cleaning the ceiling. A time-saving alternative is an immersion blender. Basically a blender on a stick, it can be placed directly into a pot of hot liquid.
The Finishing Touch
To make a puree even more enticing, add a garnish. Choose something with a contrasting texture and color, like pumpkin seeds or fresh herbs. Chopping the seeds distributes the crunch and makes a small sprinkle seem like an abundance; heating the seeds brings out their flavor and aroma.
Low-Fat Cooking Method: Broil
Because it doesn’t require cooking oil, broiling is a great way to cook healthfully. It works particularly well with thin, lean cuts of meat, which cook through before they dry out.
Chicken cutlets, thin cuts of pork, and fish are perfect candidates. Low-fat cuts sometimes lack flavor, so you may want to compensate by using a marinade, a glaze, or a spice paste. Nutrition specialist Wendy Bazilian, R.D., suggests looking beyond traditional American ingredients and exploring other cuisines for low-fat condiments, like hoisin sauce and rice vinegar. A plus: Less than 10 minutes of a broiler’s intense heat creates something that’s too often lacking in low-fat cooking — a crispy crust.
Tool Kit
A broiler pan has two parts: a slotted tray and a pan the tray rests on. The slots siphon off any fat that drips off the food. If you don’t have a broiler pan, you can place a wire rack on a rimmed baking sheet. To avoid hours of soaking and scrubbing, line the pan or sheet with foil.
The Finishing Touch
To reinforce the flavor of the marinade or glaze, baste the food frequently during broiling using a pastry brush or a paintbrush (a new one, of course). If you’re serving the liquid with the meal, be sure to set some aside before you baste so you don’t contaminate the cooked food with bacteria from the raw meat.
Low-Fat Cooking Method: Steam
Steaming has a nutritional advantage besides requiring no fat. “It retains among the highest amounts of nutrients of any cooking technique,” nutrition specialist Wendy Bazilian, R.D., says. Steaming creates a closed environment that envelops the ingredients in moisture.
Tool Kit
The standard steaming setup consists of a collapsible metal basket in a large saucepan with a tight-fitting lid. For a makeshift version, place a small heatproof bowl upside down in a deep pot, add 1/2 inch of water, and balance a small heatproof plate on top. Place the food on the plate, then cover the pot with its lid. If you steam often and in large amounts, consider a bamboo steamer; its large, stackable trays allow you to steam fish on one layer, vegetables on another.
The Finishing Touch
Drizzling a few drops of olive oil over steamed food just before serving will impart far more flavor than sautéing the ingredients in an entire tablespoon of fat. Splurge on extra-virgin olive oil, and use a pour-spout (a standard bartender’s tool, available at kitchen stores) to ensure a judicious pour.
Low-Fat Cooking Method: Poach
When you poach, the liquid gives an exceptionally tender texture to the food, which in turn infuses the liquid with its own flavor.
To poach, place chicken or fish in a large, shallow pan, add just enough water or broth to cover it, simmer gently so that only a stray bubble breaks the surface, and wait while the house fills with a wonderful aroma. (If you’re making chicken, you can keep the meal on the skinny by removing the skin before you poach it. “You immediately cut the fat grams by more than half,” nutrition specialist Wendy Bazilian, R.D., says.) Instead of pouring the cooking liquid down the drain, turn it into soup by adding vegetables and perhaps some pasta for substance. Recent research indicates that when people eat soup, they tend to fill up quickly due to the volume of liquid. As a result, they consume fewer calories overall without feeling deprived. “That psychological satisfaction,” Bazilian says, “is very, very important.”
Tool Kit
You’ll need two things: a saucepan that’s deep enough to submerge the ingredients and a watchful eye, so that only an occasional bubble breaks the surface (cooking meat at a rolling boil will make it tough).
The Finishing Touch
It takes only a modest amount of a highly flavorful ingredient, like Parmesan, to lend depth to soup. Try grating the cheese using the small holes on a box grater for fluffy, delicate shavings. As Bazilian explains, low-fat isn’t just about reducing but also about asking, What can we add that really boosts the flavor?
Low-Fat Cooking Method: Wrap
A combination of steaming and baking, this cooking method works splendidly with fish and chicken, which dry out easily, because the paper pouch traps the moisture and the juices.
Recent research has found that people who eat baked or broiled fish are more likely to reap the heart-healthy benefits of fish consumption than those who eat it cooked by any other means. As nutrition specialist Wendy Bazilian, R.D., says, “How you cook is just as important as what you cook.” Parchment cooking looks fancy — and sounds fancy, when you use its French name, en papillote — but it’s simple enough for everyday meals. Just place food on a piece of paper, wrap it up, and put it in the oven. When it’s ready, as you pull away the crinkly, slightly burnished edges of the parcels, you’ll feel almost as if you’re unwrapping a gift.
Tool Kit
Waterproof and oven-safe, parchment paper is the perfect packaging for this cooking method (look for it near the plastic wrap). Don’t substitute wax paper, which shouldn’t be directly exposed to heat. If the seams start to unfold as soon as you let go, use a lemon half or a carrot as a paperweight.
The Finishing Touch
The ingredients for a parchment package are limited only by your imagination. Use a different fish. Add some olives. Try asparagus instead of fennel, potatoes in place of beans. Whatever your creation, include a variety of colors as well as some fresh herbs, finely chopped garlic, or thinly sliced fresh ginger.
Minced Mushroom Salad (Lahb Het - Thai)
From: adam Wetstein
* 10 dried mushrooms
* 1 c fresh mushrooms, diced
* juice of 1 lime
* 4-5 squirts soy sauce
* 1 tsp sugar
* 1-2 tblsp dried coarsely ground chilis
* 2 tblsp roasted ground rice
* 1 stalk lemon grass, finely chopped
* 2 shallots, finely chopped
* 2-3 green onions, finely chopped
* 4-5 bunches coriander, chopped
* 20 fresh mint leaves, chopped
Soak dried mushrooms in boiling water for 10 mins.
Cut off and discard stems; dice heads.
In a small saucepan, combine dried and fresh mushrooms with a few tablespoons water, lime juice, soy sauce, and sugar,
and cook 2 mins over high heat.
Turn heat down to medium, add dried ground chili, ground rice, and lemon grass and cook another minute, until mixture begins to thicken.
Remove from heat, add shallots and stir.
Let sit until cool, then add green onions, coriander, and mint and stir well.
* 10 dried mushrooms
* 1 c fresh mushrooms, diced
* juice of 1 lime
* 4-5 squirts soy sauce
* 1 tsp sugar
* 1-2 tblsp dried coarsely ground chilis
* 2 tblsp roasted ground rice
* 1 stalk lemon grass, finely chopped
* 2 shallots, finely chopped
* 2-3 green onions, finely chopped
* 4-5 bunches coriander, chopped
* 20 fresh mint leaves, chopped
Soak dried mushrooms in boiling water for 10 mins.
Cut off and discard stems; dice heads.
In a small saucepan, combine dried and fresh mushrooms with a few tablespoons water, lime juice, soy sauce, and sugar,
and cook 2 mins over high heat.
Turn heat down to medium, add dried ground chili, ground rice, and lemon grass and cook another minute, until mixture begins to thicken.
Remove from heat, add shallots and stir.
Let sit until cool, then add green onions, coriander, and mint and stir well.
Pecal (Vegetable Salad with Peanut Sauce)
Origin: Sumatera; Spicy; Serves: 6
* 1/2 pound kangkung, cut into 3-inch pieces
* 1 bunch of watercress, coarse stems discarded
* 1/4 pound chinese long beans, cut into 2-inch pieces
* 1/2 pound shredded cabbage
* 1/2 pound bean sprouts
* 3 garlic cloves, sliced
* 3 or 4 hot chilies, sliced and seeded
* 1 tsp corn oil
* 1 cup water
* 1 stalk of lemongrass or a 1-inch piece of lemon rind
* 2 teaspoons sugar
* 1/2 teaspoon salt
* 1 cup dry roasted peanuts, crushed
Note: Use at least 4 of those vegetables.
Blanch the vegetables, separately, in boiling water for 2 minutes each.
Drain and let cool in separate dishes.
In a food processor, blend the garlic and chilies to form a paste.
Heat the oil in a skillet or wok and in it stir-fry the paste over moderate heat for 1 minute.
- Add the water, lemongrass, sugar, and salt and bring the mixture to a boil.
Add the peanuts and cook for 5 minutes, or until the sauce is thickened slightly.
In a serving bowl or on a platter arrange the water spinach and cover it with the watercress, then the long beans.
Arrange the cabbage and the bean sprouts on top.
Serve at room temperature.
Pour the warm sauce over all. Serve with krupuk (chips).
* 1/2 pound kangkung, cut into 3-inch pieces
* 1 bunch of watercress, coarse stems discarded
* 1/4 pound chinese long beans, cut into 2-inch pieces
* 1/2 pound shredded cabbage
* 1/2 pound bean sprouts
* 3 garlic cloves, sliced
* 3 or 4 hot chilies, sliced and seeded
* 1 tsp corn oil
* 1 cup water
* 1 stalk of lemongrass or a 1-inch piece of lemon rind
* 2 teaspoons sugar
* 1/2 teaspoon salt
* 1 cup dry roasted peanuts, crushed
Note: Use at least 4 of those vegetables.
Blanch the vegetables, separately, in boiling water for 2 minutes each.
Drain and let cool in separate dishes.
In a food processor, blend the garlic and chilies to form a paste.
Heat the oil in a skillet or wok and in it stir-fry the paste over moderate heat for 1 minute.
- Add the water, lemongrass, sugar, and salt and bring the mixture to a boil.
Add the peanuts and cook for 5 minutes, or until the sauce is thickened slightly.
In a serving bowl or on a platter arrange the water spinach and cover it with the watercress, then the long beans.
Arrange the cabbage and the bean sprouts on top.
Serve at room temperature.
Pour the warm sauce over all. Serve with krupuk (chips).
Friday, August 31, 2007
Tinapa Salad
Binibili ko ang beets at red cabbage sa Isabela Organic produce stand sa Sidcor (Sundays at the Lung Center). Sabi ng isang organics food expert na kaibigan ko, hindi naman talaga organic sila doon. Posible nga. But at least you can buy beets and red lettuce na mas mura.
Ingredients (para sa 4 people)
Ingredients (para sa 4 people)
- Tinapa (4 na piraso); galunggong ang masarap at hindi gaanong matinik
- 1 apple
- juice ng 1/2 lemon o 4 kalamansi
- 2 beets
- 3 carrots
- 1 red lettuce (pwede rin namang green) (o kung salad lang kakainin mo, dalawahin mo na yung lettuce )
- 1 avocado
- Salad dressing (bahala ka na kung ano)
- Himayin ang tinapa. Ihiwalay muna.
- Wash the beets and the carrots very thoroughly. Ako, hindi ko binabalatan ang mga rootcrops tulad ng beets, carrots, at potatoes. Gumagamit ako ng Scotch Brite na walang sabon para kuskusin yung balatng maigi sa ilalaim ng gripo. Nawawala ang sustansya kapag masyadong binabalatan kasi.
- Kayurin (grate) the carrots. Ihiwalay muna.
- Kayurin (grate) the beets. Ihiwalay muna. (Huwag pagsamahin ang carrots at beets muna.)
- Cut the apple into 1/2 inch cubes. Gamitin ang kalahati ng lemon o kalamnsi juice at tilamsikan ang apple cubes para hindi maging brown.
- Balatan the avocado. (Eto mga tips kung paano magbalat ng avocado.) Cut into 1/2 cubes. Gamitin ang natitirang kalamansi o lemon juice at tilamsikan ang avocado cubes para hindi maging brown.
- Hugasan ang lettuce, at gumamit ng salad spinner para matuyo. Kung walang salad spinner, gumamit ng manipis na twalya o basahang malinis at ipa-merry-go-round ng mabilis ang salad. O kaya gawin ito.
Kangkong Shake Version 1
Ingredients
Masarap pang-agahan. Dalawang tasa nito ay puwede ng complete breakfast, hindi na kailangang kumain ng ano pa.
- isang tali ng kangkong
- isang tali ng parsely
- isang 500 ml (500 ml nga yata yon) ng pineapple juice
- isang scoop ng protein powder (optional)
Masarap pang-agahan. Dalawang tasa nito ay puwede ng complete breakfast, hindi na kailangang kumain ng ano pa.
Wednesday, August 29, 2007
Summer Express: 101 Simple Meals Ready in 10 Minutes or Less
By MARK BITTMAN
July 18, 2007 The New York Times
The Minimalist
The pleasures of cooking are sometimes obscured by summer haze and heat, which can cause many of us to turn instead to bad restaurants and worse takeout. But the cook with a little bit of experience has a wealth of quick and easy alternatives at hand. The trouble is that when it's too hot, even the most resourceful cook has a hard time remembering all the options. So here are 101 substantial main courses, all of which get you in and out of the kitchen in 10 minutes or less. (I'm not counting the time it takes to bring water to a boil, but you can stay out of the kitchen for that.) These suggestions are not formal recipes; rather, they provide a general outline. With a little imagination and some swift moves -- and maybe a salad and a loaf of bread -- you can turn any dish on this list into a meal that not only will be better than takeout, but won't heat you out of the house.
1 Make six-minute eggs: simmer gently, run under cold water until cool, then peel. Serve over steamed asparagus.
2 Toss a cup of chopped mixed herbs with a few tablespoons of olive oil in a hot pan. Serve over angel-hair pasta, diluting the sauce if necessary with pasta cooking water.
3 Cut eight sea scallops into four horizontal slices each. Arrange on plates. Sprinkle with lime juice, salt and crushed chilies; serve after five minutes.
4 Open a can of white beans and combine with olive oil, salt, small or chopped shrimp, minced garlic and thyme leaves in a pan. Cook, stirring, until the shrimp are done; garnish with more olive oil.
5 Put three pounds of washed mussels in a pot with half a cup of white wine, garlic cloves, basil leaves and chopped tomatoes. Steam until mussels open. Serve with bread.
6 Heat a quarter-inch of olive oil in a skillet. Dredge flounder or sole fillets in flour and fry until crisp, about two minutes a side. Serve on sliced bread with tartar sauce.
7 Make pesto: put a couple of cups of basil leaves, a garlic clove, salt, pepper and olive oil as necessary in a blender (walnuts and Parmesan are optional). Serve over pasta (dilute with oil or water as necessary) or grilled fish or meat.
8 Put a few dozen washed littlenecks in a large, hot skillet with olive oil. When clams begin to open, add a tablespoon or two of chopped garlic. When most or all are opened, add parsley. Serve alone, with bread or over angel-hair pasta.
9 Pan-grill a skirt steak for three or four minutes a side. Sprinkle with salt and pepper, slice and serve over romaine or any other green salad, drizzled with olive oil and lemon.
10 Smear mackerel fillets with mustard, then sprinkle with chopped herbs (fresh tarragon is good), salt, pepper and bread crumbs. Bake in a 425-degree oven for about eight minutes.
11 Warm olive oil in a skillet with at least three cloves sliced garlic. When the garlic colors, add at least a teaspoon each of cumin and pimentón. A minute later, add a dozen or so shrimp, salt and pepper. Garnish with parsley, serve with lemon and bread.
12 Boil a lobster. Serve with lemon or melted butter.
13 Gazpacho: Combine one pound tomatoes cut into chunks, a cucumber peeled and cut into chunks, two or three slices stale bread torn into pieces, a quarter-cup olive oil, two tablespoons sherry vinegar and a clove of garlic in a blender with one cup water and a couple of ice cubes. Process until smooth, adding water if necessary. Season with salt and pepper, then serve or refrigerate, garnished with anchovies if you like, and a little more olive oil.
14 Put a few slices of chopped prosciutto in a skillet with olive oil, a couple of cloves of crushed garlic and a bit of butter; a minute later, toss in about half a cup bread crumbs and red chili flakes to taste. Serve over pasta with chopped parsley.
15 Call it panini: Grilled cheese with prosciutto, tomatoes, thyme or basil leaves.
16 Slice or chop salami, corned beef or kielbasa and warm in a little oil; stir in eggs and scramble. Serve with mustard and rye bread.
17 Soak couscous in boiling water to cover until tender; top with sardines, tomatoes, parsley, olive oil and black pepper.
18 Stir-fry a pound or so of ground meat or chopped fish mixed with chopped onions and seasoned with cumin or chili powder. Pile into taco shells or soft tacos, along with tomato, lettuce, canned beans, onion, cilantro and sour cream.
19 Chinese tomato and eggs: Cook minced garlic in peanut oil until blond; add chopped tomatoes then, a minute later, beaten eggs, along with salt and pepper. Scramble with a little soy sauce.
20 Cut eggplant into half-inch slices. Broil with lots of olive oil, turning once, until tender and browned. Top with crumbled goat or feta cheese and broil another 20 seconds.
21 While pasta cooks, combine a couple cups chopped tomatoes, a teaspoon or more minced garlic, olive oil and 20 to 30 basil leaves. Toss with pasta, salt, pepper and Parmesan.
22 Make wraps of tuna, warm white beans, a drizzle of olive oil and lettuce and tomato.
23 The New York supper: Bagels, cream cheese, smoked salmon. Serve with tomatoes, watercress or arugula, and sliced red onion or shallot.
24 Dredge thinly sliced chicken breasts in flour or cornmeal; cook about two minutes a side in hot olive oil. Place on bread with lettuce, tomato and mayonnaise.
25 Upscale tuna salad: good canned tuna (packed in olive oil), capers, dill or parsley, lemon juice but no mayo. Use to stuff a tomato or two.
26 Cut Italian sausage into chunks and brown in a little olive oil; chop onions and bell peppers and add them to the pan. Cook until sausage is browned and peppers and onions tender. Serve in sandwiches.
27 Egg in a hole, glorified: Tear a hole in a piece of bread and fry in butter. Crack an egg into the hole. Deglaze pan with a little sherry vinegar mixed with water, and more butter; pour over egg.
28 New Joe's Special, from San Francisco: Brown ground meat with minced garlic and chopped onion. When just about cooked, add chopped spinach and cook, stirring, until wilted. At the last minute, stir in two eggs, along with grated Parmesan and salt and pepper.
29 Chop prosciutto and crisp it in a skillet with olive oil; add chopped not-too-ripe figs. Serve over greens dressed with oil and vinegar; top all with crumbled blue cheese.
30 Quesadilla: Use a combination of cheeses, like Fontina mixed with grated pecorino. Put on half of a large flour tortilla with pickled jalapenos, chopped onion, shallot or scallion, chopped tomatoes and grated radish. Fold tortilla over and brown on both sides in butter or oil, until cheese is melted.
31 Fast chile rellenos: Drain canned whole green chilies. Make a slit in each and insert a piece of cheese. Dredge in flour and fry in a skillet, slit side up, until cheese melts.
32 Cobb-ish salad: Chop bacon and begin to brown it; cut boneless chicken into strips and cook it with bacon. Toss romaine and watercress or arugula with chopped tomatoes, avocado, onion and crumbled blue cheese. Add bacon and chicken. Dress with oil and vinegar.
33 Sauté 10 whole peeled garlic cloves in olive oil. Meanwhile, grate Pecorino, grind lots of black pepper, chop parsley and cook pasta. Toss all together, along with crushed dried chili flakes and salt.
34 Niçoise salad: Lightly steam haricot verts, green beans or asparagus. Arrange on a plate with chickpeas, good canned tuna, hard-cooked eggs, a green salad, sliced cucumber and tomato. Dress with oil and vinegar.
35 Cold soba with dipping sauce: Cook soba noodles, then rinse in cold water until cool. Serve with a sauce of soy sauce and minced ginger diluted with mirin and/or dry sake.
36 Fried egg "saltimbocca": Lay slices of prosciutto or ham in a buttered skillet. Fry eggs on top of ham; top with grated Parmesan.
37 Frisée aux lardons: Cook chunks of bacon in a skillet. Meanwhile, make six-minute or poached eggs and a frisée salad. Put eggs on top of salad along with bacon; deglaze pan with sherry vinegar and pour pan juices over all.
38 Fried rice: Soften vegetables with oil in a skillet. Add cold takeout rice, chopped onion, garlic, ginger, peas and two beaten eggs. Toss until hot and cooked through. Season with soy sauce and sesame oil.
39 Taco salad: Toss together greens, chopped tomato, chopped red onion, sliced avocado, a small can of black beans and kernels from a couple of ears of corn. Toss with crumbled tortilla chips and grated cheese. Dress with olive oil, lime and chopped cilantro leaves.
40 Put a large can of chickpeas and their liquid in a medium saucepan. Add some sherry, along with olive oil, plenty of minced garlic, smoked pimentón and chopped Spanish chorizo. Heat through.
41 Raita to the rescue: Broil any fish. Serve with a sauce of drained yogurt mixed with chopped cucumber, minced onion and cayenne.
42 Season boneless lamb steaks cut from the leg with sweet curry powder. Sear on both sides. Serve over greens, with lemon wedges.
43 Migas, with egg: Sauté chopped stale bread with olive oil, mushrooms, onions and spinach. Stir in a couple of eggs.
44 Migas, without egg: Sauté chopped stale bread with chopped Spanish chorizo, plenty of garlic and lots of olive oil. Finish with chopped parsley.
45 Sauté shredded zucchini in olive oil, adding garlic and chopped herbs. Serve over pasta.
46 Broil a few slices prosciutto until crisp; crumble and toss with parsley, Parmesan, olive oil and pasta.
47 Not exactly banh mi, but... Make sandwiches on crisp bread with liverwurst, ham, sliced half-sours, shredded carrots, cilantro sprigs and Vietnamese chili-garlic paste.
48 Not takeout: Stir-fry onions with cut-up broccoli. Add cubed tofu, chicken or shrimp, or sliced beef or pork, along with a tablespoon each minced garlic and ginger. When almost done, add half cup of water, two tablespoons soy sauce and plenty of black pepper. Heat through and serve over fresh Chinese noodles.
49 Sprinkle sole fillets with chopped parsley, garlic, salt and pepper; roll up, dip in flour, then beaten egg, then bread crumbs; cook in hot olive oil about three minutes a side. Serve with lemon wedges.
50 The Waldorf: Toast a handful of walnuts in a skillet. Chop an apple or pear; toss with greens, walnuts and a dressing made with olive oil, sherry vinegar, Dijon mustard and shallot. Top, if you like, with crumbled goat or blue cheese.
51 Put a stick of butter and a handful of pine nuts in a skillet. Cook over medium heat until both are brown. Toss with cooked pasta, grated Parmesan and black pepper.
52 Grill or sauté Italian sausage and serve over store-bought hummus, with lemon wedges.
53 Put a tablespoon of cream and a slice of tomato in each of several small ramekins. Top with an egg, then salt, pepper and grated Parmesan. Bake at 350 degrees until the eggs set. Serve with toast.
54 Brown small pork (or hot dog) chunks in a skillet. Add white beans, garlic, thyme and olive oil. Or add white beans and ketchup.
55 Dredge skate or flounder in flour and brown quickly in butter or oil. Deglaze pan with a couple of spoonfuls of capers and a lot of lemon juice or a little vinegar.
56 Make a fast tomato sauce of olive oil, chopped tomatoes and garlic. Poach eggs in the sauce, then top with Parmesan.
57 Dip pork cutlets in egg, then dredge heavily in panko; brown quickly on both sides. Serve over lettuce, with fresh lemon, or bottled Japanese curry sauce.
58 Cook chicken livers in butter or oil with garlic; do not overcook. Finish with parsley, lemon juice and coarse salt; serve over toast.
59 Brown bratwursts with cut-up apples. Serve with coleslaw.
60 Peel and thinly slice raw beets; cook in butter until soft. Take out of pan and quickly cook some shrimp in same pan. Deglaze pan with sherry vinegar, adding sauce to beets and shrimp. Garnish with dill.
61 Poach shrimp and plunge into ice water. Serve with cocktail sauce: one cup ketchup, one tablespoon vinegar, three tablespoons melted butter and lots of horseradish.
62 Southeast Asia steak salad: Pan- or oven-grill skirt or flank steak. Slice and serve on a pile of greens with a sauce of one tablespoon each of nam pla and lime juice, black pepper, a teaspoon each of sugar and garlic, crushed red chili flakes and Thai basil.
63 Miso steak: Coat beef tenderloin steaks (filet mignon) with a blend of miso and chili paste thinned with sake or white wine. Grill or broil about five minutes.
64 Pasta with fresh tomatoes: Cook chopped fresh tomatoes in butter or oil with garlic until tender, while pasta cooks. Combine and serve with grated Parmesan.
65 Sauté squid rings and tentacles in olive oil with salt and pepper and garlic; add chopped tomatoes. Cook until the tomatoes break down. Serve over pasta.
66 Salmon (or just about anything else) teriyaki: Sear salmon steaks on both sides for a couple of minutes; remove. To skillet, add a splash of water, sake, a little sugar and soy sauce; when mixture is thick, return steaks to pan and turn in sauce until done. Serve hot or at room temperature.
67 Rich vegetable soup: Cook asparagus tips and peeled stalks or most any other green vegetable in chicken stock with a little tarragon until tender; reserve a few tips and purée the rest with a little butter (cream or yogurt, too, if you like) adding enough stock to thin the purée. Garnish with the reserved tips. Serve hot or cold.
68 Brush portobello caps with olive oil; sprinkle with salt and pepper and broil until tender. Briefly sweat chopped onions, then scramble eggs with them. Put eggs in mushrooms.
69 Buy good blintzes. Brown them on both sides in butter. Serve with sour cream, apple sauce or both.
70 Sauté squid rings and tentacles in olive oil with salt and pepper. Make a sauce of minced garlic, smoked pimentón, mayo, lots of lemon juice and fresh parsley. Serve with a chopped salad of cucumber, tomato, lettuce, grated carrot and scallion, lightly dressed.
71 Press a lot of coarsely ground black pepper onto both sides of filet mignon or other steaks or chopped meat patties. Brown in butter in a skillet for two minutes a side. Remove steaks and add a splash of red wine, chopped shallots and a bit of tarragon to skillet. Reduce, then return steaks to pan, turning in the sauce for a minute or two.
72 World's leading sandwich: prosciutto, tomato, butter or olive oil and a baguette.
73 Near instant mezze: Combine hummus on a plate with yogurt laced with chopped cucumbers and a bit of garlic, plus tomato, feta, white beans with olive oil and pita bread.
74 Canned sardines packed in olive oil on Triscuits, with mustard and Tabasco.
75 Boil-and-eat shrimp, cooked in water with Old Bay seasoning or a mixture of thyme, garlic, paprika, chopped onion, celery, chili, salt and pepper.
76 Make a thin plain omelet with two or three eggs. Sauté cubes of bacon or pancetta or strips of prosciutto until crisp. Cut up the omelet and use it and the meat to garnish a green salad dressed with olive oil and balsamic vinegar.
77 Sear corn kernels in olive oil with minced jalapeños and chopped onions; toss with cilantro, black beans, chopped tomatoes, chopped bell pepper and lime.
78 Cook shrimp in a skillet slowly (five minutes or so) to preserve their juices, with plenty of garlic and olive oil, until done; pour over watercress or arugula, with lemon, pepper and salt.
79 Liverwurst on good sourdough rye with scallions, tomato and wholegrain mustard.
80 Not-quite merguez: Ground lamb burgers seasoned with cumin, garlic, onion, salt and cayenne. Serve with couscous and green salad, along with bottled harissa.
81 Combine crab meat with mayo, Dijon mustard, chives and tarragon. Serve in a sandwich, with potato chips.
82 Combine canned tuna in olive oil, halved grape tomatoes, black olives, mint, lemon zest and red pepper flakes. Serve with pasta, thinning with olive oil or pasta cooking water as needed.
83 Pit and chop a cup or more of mixed olives. Combine with olive oil, a little minced garlic, red pepper flakes and chopped basil or parsley. Serve over pasta.
84 Cook chopped tomatillos with a little water or stock, cilantro and a little minced fresh chili; serve over grilled, broiled or sautéed chicken breasts, with corn tortillas.
85 A winning sandwich: bresaola or prosciutto, arugula, Parmesan, marinated artichoke hearts, tomato.
86 Smoked trout fillets served with lightly toasted almonds, shredded fennel, a drizzle of olive oil and a sprinkle of lemon.
87 Grated carrots topped with six-minute eggs (run under cold water until cool before peeling), olive oil and lemon juice.
88 Cut the top off four big tomatoes; scoop out the interiors and mix them with toasted stale baguette or pita, olive oil, salt, pepper and herbs (basil, tarragon, and/or parsley). Stuff into tomatoes and serve with salad.
89 Pasta frittata: Turn cooked pasta and a little garlic into an oiled or buttered skillet. Brown, pressing to create a cake. Flip, then top with three or four beaten eggs and loads of Parmesan. Brown other side and serve.
90 Thai-style beef: Thinly slice one and a half pounds of flank steak, pork shoulder or boneless chicken; heat peanut oil in a skillet, add meat and stir. A minute later, add a tablespoon minced garlic and some red chili flakes. Add 30 clean basil leaves, a quarter cup of water and a tablespoon or two of soy sauce or nam pla. Serve with lime juice and more chili flakes, over rice or salad.
91 Dredge calf's liver in flour. Sear in olive oil or butter or a combination until crisp on both sides, adding salt and pepper as it cooks; it should be medium-rare. Garnish with parsley and lemon juice.
92 Rub not-too-thick pork or lamb chops with olive oil; sprinkle with salt and pepper plus sage or thyme. Broil about three minutes a side and drizzle with good balsamic vinegar.
93 Cut up Italian sausage into chunks and brown in a little olive oil until just about done. Dump in a lot of seedless grapes and, if you like, a little slivered garlic and chopped rosemary. Cook, stirring, until the grapes are hot. Serve with bread.
94 Ketchup-braised tofu: Dredge large tofu cubes in flour. Brown in oil; remove from skillet and wipe skillet clean. Add a little more oil, then a tablespoon minced garlic; 30 seconds later, add one and a half cups ketchup and the tofu. Cook until sauce bubbles and tofu is hot.
95 Veggie burger: Drain and pour a 14-ounce can of beans into a food processor with an onion, half a cup rolled oats, a tablespoon chili powder or other spice mix, an egg, salt and pepper. Process until mushy, then shape into burgers, adding a little liquid or oats as necessary. Cook in oil about three minutes a side and serve.
96 A Roman classic: In lots of olive oil, lightly cook lots of slivered garlic, with six or so anchovy fillets and a dried hot chili or two. Dress pasta with this.
97 So-called Fettuccine Alfredo: Heat several tablespoons of butter and about half a cup of cream in a large skillet just until the cream starts to simmer. Add slightly undercooked fresh pasta to the skillet, along with plenty of grated Parmesan. Cook over low heat, tossing, until pasta is tender and hot.
98 Rub flank steak or chuck with curry or chili powder before broiling or grilling, then slice thin across the grain.
99 Cook a couple of pounds of shrimp, shell on or off, in oil, with lots of chopped garlic. When they turn pink, remove; deglaze the pan with a half-cup or so of beer, along with a splash of Worcestershire sauce, cayenne, rosemary and a lump of butter. Serve with bread.
100 Cook red lentils in water with a little cumin and chopped bacon until soft. Top with poached or six-minute eggs (run under cold water until cool before peeling) and a little sherry vinegar.
101 Hot dogs on buns -- with beans!
July 18, 2007 The New York Times
The Minimalist
The pleasures of cooking are sometimes obscured by summer haze and heat, which can cause many of us to turn instead to bad restaurants and worse takeout. But the cook with a little bit of experience has a wealth of quick and easy alternatives at hand. The trouble is that when it's too hot, even the most resourceful cook has a hard time remembering all the options. So here are 101 substantial main courses, all of which get you in and out of the kitchen in 10 minutes or less. (I'm not counting the time it takes to bring water to a boil, but you can stay out of the kitchen for that.) These suggestions are not formal recipes; rather, they provide a general outline. With a little imagination and some swift moves -- and maybe a salad and a loaf of bread -- you can turn any dish on this list into a meal that not only will be better than takeout, but won't heat you out of the house.
1 Make six-minute eggs: simmer gently, run under cold water until cool, then peel. Serve over steamed asparagus.
2 Toss a cup of chopped mixed herbs with a few tablespoons of olive oil in a hot pan. Serve over angel-hair pasta, diluting the sauce if necessary with pasta cooking water.
3 Cut eight sea scallops into four horizontal slices each. Arrange on plates. Sprinkle with lime juice, salt and crushed chilies; serve after five minutes.
4 Open a can of white beans and combine with olive oil, salt, small or chopped shrimp, minced garlic and thyme leaves in a pan. Cook, stirring, until the shrimp are done; garnish with more olive oil.
5 Put three pounds of washed mussels in a pot with half a cup of white wine, garlic cloves, basil leaves and chopped tomatoes. Steam until mussels open. Serve with bread.
6 Heat a quarter-inch of olive oil in a skillet. Dredge flounder or sole fillets in flour and fry until crisp, about two minutes a side. Serve on sliced bread with tartar sauce.
7 Make pesto: put a couple of cups of basil leaves, a garlic clove, salt, pepper and olive oil as necessary in a blender (walnuts and Parmesan are optional). Serve over pasta (dilute with oil or water as necessary) or grilled fish or meat.
8 Put a few dozen washed littlenecks in a large, hot skillet with olive oil. When clams begin to open, add a tablespoon or two of chopped garlic. When most or all are opened, add parsley. Serve alone, with bread or over angel-hair pasta.
9 Pan-grill a skirt steak for three or four minutes a side. Sprinkle with salt and pepper, slice and serve over romaine or any other green salad, drizzled with olive oil and lemon.
10 Smear mackerel fillets with mustard, then sprinkle with chopped herbs (fresh tarragon is good), salt, pepper and bread crumbs. Bake in a 425-degree oven for about eight minutes.
11 Warm olive oil in a skillet with at least three cloves sliced garlic. When the garlic colors, add at least a teaspoon each of cumin and pimentón. A minute later, add a dozen or so shrimp, salt and pepper. Garnish with parsley, serve with lemon and bread.
12 Boil a lobster. Serve with lemon or melted butter.
13 Gazpacho: Combine one pound tomatoes cut into chunks, a cucumber peeled and cut into chunks, two or three slices stale bread torn into pieces, a quarter-cup olive oil, two tablespoons sherry vinegar and a clove of garlic in a blender with one cup water and a couple of ice cubes. Process until smooth, adding water if necessary. Season with salt and pepper, then serve or refrigerate, garnished with anchovies if you like, and a little more olive oil.
14 Put a few slices of chopped prosciutto in a skillet with olive oil, a couple of cloves of crushed garlic and a bit of butter; a minute later, toss in about half a cup bread crumbs and red chili flakes to taste. Serve over pasta with chopped parsley.
15 Call it panini: Grilled cheese with prosciutto, tomatoes, thyme or basil leaves.
16 Slice or chop salami, corned beef or kielbasa and warm in a little oil; stir in eggs and scramble. Serve with mustard and rye bread.
17 Soak couscous in boiling water to cover until tender; top with sardines, tomatoes, parsley, olive oil and black pepper.
18 Stir-fry a pound or so of ground meat or chopped fish mixed with chopped onions and seasoned with cumin or chili powder. Pile into taco shells or soft tacos, along with tomato, lettuce, canned beans, onion, cilantro and sour cream.
19 Chinese tomato and eggs: Cook minced garlic in peanut oil until blond; add chopped tomatoes then, a minute later, beaten eggs, along with salt and pepper. Scramble with a little soy sauce.
20 Cut eggplant into half-inch slices. Broil with lots of olive oil, turning once, until tender and browned. Top with crumbled goat or feta cheese and broil another 20 seconds.
21 While pasta cooks, combine a couple cups chopped tomatoes, a teaspoon or more minced garlic, olive oil and 20 to 30 basil leaves. Toss with pasta, salt, pepper and Parmesan.
22 Make wraps of tuna, warm white beans, a drizzle of olive oil and lettuce and tomato.
23 The New York supper: Bagels, cream cheese, smoked salmon. Serve with tomatoes, watercress or arugula, and sliced red onion or shallot.
24 Dredge thinly sliced chicken breasts in flour or cornmeal; cook about two minutes a side in hot olive oil. Place on bread with lettuce, tomato and mayonnaise.
25 Upscale tuna salad: good canned tuna (packed in olive oil), capers, dill or parsley, lemon juice but no mayo. Use to stuff a tomato or two.
26 Cut Italian sausage into chunks and brown in a little olive oil; chop onions and bell peppers and add them to the pan. Cook until sausage is browned and peppers and onions tender. Serve in sandwiches.
27 Egg in a hole, glorified: Tear a hole in a piece of bread and fry in butter. Crack an egg into the hole. Deglaze pan with a little sherry vinegar mixed with water, and more butter; pour over egg.
28 New Joe's Special, from San Francisco: Brown ground meat with minced garlic and chopped onion. When just about cooked, add chopped spinach and cook, stirring, until wilted. At the last minute, stir in two eggs, along with grated Parmesan and salt and pepper.
29 Chop prosciutto and crisp it in a skillet with olive oil; add chopped not-too-ripe figs. Serve over greens dressed with oil and vinegar; top all with crumbled blue cheese.
30 Quesadilla: Use a combination of cheeses, like Fontina mixed with grated pecorino. Put on half of a large flour tortilla with pickled jalapenos, chopped onion, shallot or scallion, chopped tomatoes and grated radish. Fold tortilla over and brown on both sides in butter or oil, until cheese is melted.
31 Fast chile rellenos: Drain canned whole green chilies. Make a slit in each and insert a piece of cheese. Dredge in flour and fry in a skillet, slit side up, until cheese melts.
32 Cobb-ish salad: Chop bacon and begin to brown it; cut boneless chicken into strips and cook it with bacon. Toss romaine and watercress or arugula with chopped tomatoes, avocado, onion and crumbled blue cheese. Add bacon and chicken. Dress with oil and vinegar.
33 Sauté 10 whole peeled garlic cloves in olive oil. Meanwhile, grate Pecorino, grind lots of black pepper, chop parsley and cook pasta. Toss all together, along with crushed dried chili flakes and salt.
34 Niçoise salad: Lightly steam haricot verts, green beans or asparagus. Arrange on a plate with chickpeas, good canned tuna, hard-cooked eggs, a green salad, sliced cucumber and tomato. Dress with oil and vinegar.
35 Cold soba with dipping sauce: Cook soba noodles, then rinse in cold water until cool. Serve with a sauce of soy sauce and minced ginger diluted with mirin and/or dry sake.
36 Fried egg "saltimbocca": Lay slices of prosciutto or ham in a buttered skillet. Fry eggs on top of ham; top with grated Parmesan.
37 Frisée aux lardons: Cook chunks of bacon in a skillet. Meanwhile, make six-minute or poached eggs and a frisée salad. Put eggs on top of salad along with bacon; deglaze pan with sherry vinegar and pour pan juices over all.
38 Fried rice: Soften vegetables with oil in a skillet. Add cold takeout rice, chopped onion, garlic, ginger, peas and two beaten eggs. Toss until hot and cooked through. Season with soy sauce and sesame oil.
39 Taco salad: Toss together greens, chopped tomato, chopped red onion, sliced avocado, a small can of black beans and kernels from a couple of ears of corn. Toss with crumbled tortilla chips and grated cheese. Dress with olive oil, lime and chopped cilantro leaves.
40 Put a large can of chickpeas and their liquid in a medium saucepan. Add some sherry, along with olive oil, plenty of minced garlic, smoked pimentón and chopped Spanish chorizo. Heat through.
41 Raita to the rescue: Broil any fish. Serve with a sauce of drained yogurt mixed with chopped cucumber, minced onion and cayenne.
42 Season boneless lamb steaks cut from the leg with sweet curry powder. Sear on both sides. Serve over greens, with lemon wedges.
43 Migas, with egg: Sauté chopped stale bread with olive oil, mushrooms, onions and spinach. Stir in a couple of eggs.
44 Migas, without egg: Sauté chopped stale bread with chopped Spanish chorizo, plenty of garlic and lots of olive oil. Finish with chopped parsley.
45 Sauté shredded zucchini in olive oil, adding garlic and chopped herbs. Serve over pasta.
46 Broil a few slices prosciutto until crisp; crumble and toss with parsley, Parmesan, olive oil and pasta.
47 Not exactly banh mi, but... Make sandwiches on crisp bread with liverwurst, ham, sliced half-sours, shredded carrots, cilantro sprigs and Vietnamese chili-garlic paste.
48 Not takeout: Stir-fry onions with cut-up broccoli. Add cubed tofu, chicken or shrimp, or sliced beef or pork, along with a tablespoon each minced garlic and ginger. When almost done, add half cup of water, two tablespoons soy sauce and plenty of black pepper. Heat through and serve over fresh Chinese noodles.
49 Sprinkle sole fillets with chopped parsley, garlic, salt and pepper; roll up, dip in flour, then beaten egg, then bread crumbs; cook in hot olive oil about three minutes a side. Serve with lemon wedges.
50 The Waldorf: Toast a handful of walnuts in a skillet. Chop an apple or pear; toss with greens, walnuts and a dressing made with olive oil, sherry vinegar, Dijon mustard and shallot. Top, if you like, with crumbled goat or blue cheese.
51 Put a stick of butter and a handful of pine nuts in a skillet. Cook over medium heat until both are brown. Toss with cooked pasta, grated Parmesan and black pepper.
52 Grill or sauté Italian sausage and serve over store-bought hummus, with lemon wedges.
53 Put a tablespoon of cream and a slice of tomato in each of several small ramekins. Top with an egg, then salt, pepper and grated Parmesan. Bake at 350 degrees until the eggs set. Serve with toast.
54 Brown small pork (or hot dog) chunks in a skillet. Add white beans, garlic, thyme and olive oil. Or add white beans and ketchup.
55 Dredge skate or flounder in flour and brown quickly in butter or oil. Deglaze pan with a couple of spoonfuls of capers and a lot of lemon juice or a little vinegar.
56 Make a fast tomato sauce of olive oil, chopped tomatoes and garlic. Poach eggs in the sauce, then top with Parmesan.
57 Dip pork cutlets in egg, then dredge heavily in panko; brown quickly on both sides. Serve over lettuce, with fresh lemon, or bottled Japanese curry sauce.
58 Cook chicken livers in butter or oil with garlic; do not overcook. Finish with parsley, lemon juice and coarse salt; serve over toast.
59 Brown bratwursts with cut-up apples. Serve with coleslaw.
60 Peel and thinly slice raw beets; cook in butter until soft. Take out of pan and quickly cook some shrimp in same pan. Deglaze pan with sherry vinegar, adding sauce to beets and shrimp. Garnish with dill.
61 Poach shrimp and plunge into ice water. Serve with cocktail sauce: one cup ketchup, one tablespoon vinegar, three tablespoons melted butter and lots of horseradish.
62 Southeast Asia steak salad: Pan- or oven-grill skirt or flank steak. Slice and serve on a pile of greens with a sauce of one tablespoon each of nam pla and lime juice, black pepper, a teaspoon each of sugar and garlic, crushed red chili flakes and Thai basil.
63 Miso steak: Coat beef tenderloin steaks (filet mignon) with a blend of miso and chili paste thinned with sake or white wine. Grill or broil about five minutes.
64 Pasta with fresh tomatoes: Cook chopped fresh tomatoes in butter or oil with garlic until tender, while pasta cooks. Combine and serve with grated Parmesan.
65 Sauté squid rings and tentacles in olive oil with salt and pepper and garlic; add chopped tomatoes. Cook until the tomatoes break down. Serve over pasta.
66 Salmon (or just about anything else) teriyaki: Sear salmon steaks on both sides for a couple of minutes; remove. To skillet, add a splash of water, sake, a little sugar and soy sauce; when mixture is thick, return steaks to pan and turn in sauce until done. Serve hot or at room temperature.
67 Rich vegetable soup: Cook asparagus tips and peeled stalks or most any other green vegetable in chicken stock with a little tarragon until tender; reserve a few tips and purée the rest with a little butter (cream or yogurt, too, if you like) adding enough stock to thin the purée. Garnish with the reserved tips. Serve hot or cold.
68 Brush portobello caps with olive oil; sprinkle with salt and pepper and broil until tender. Briefly sweat chopped onions, then scramble eggs with them. Put eggs in mushrooms.
69 Buy good blintzes. Brown them on both sides in butter. Serve with sour cream, apple sauce or both.
70 Sauté squid rings and tentacles in olive oil with salt and pepper. Make a sauce of minced garlic, smoked pimentón, mayo, lots of lemon juice and fresh parsley. Serve with a chopped salad of cucumber, tomato, lettuce, grated carrot and scallion, lightly dressed.
71 Press a lot of coarsely ground black pepper onto both sides of filet mignon or other steaks or chopped meat patties. Brown in butter in a skillet for two minutes a side. Remove steaks and add a splash of red wine, chopped shallots and a bit of tarragon to skillet. Reduce, then return steaks to pan, turning in the sauce for a minute or two.
72 World's leading sandwich: prosciutto, tomato, butter or olive oil and a baguette.
73 Near instant mezze: Combine hummus on a plate with yogurt laced with chopped cucumbers and a bit of garlic, plus tomato, feta, white beans with olive oil and pita bread.
74 Canned sardines packed in olive oil on Triscuits, with mustard and Tabasco.
75 Boil-and-eat shrimp, cooked in water with Old Bay seasoning or a mixture of thyme, garlic, paprika, chopped onion, celery, chili, salt and pepper.
76 Make a thin plain omelet with two or three eggs. Sauté cubes of bacon or pancetta or strips of prosciutto until crisp. Cut up the omelet and use it and the meat to garnish a green salad dressed with olive oil and balsamic vinegar.
77 Sear corn kernels in olive oil with minced jalapeños and chopped onions; toss with cilantro, black beans, chopped tomatoes, chopped bell pepper and lime.
78 Cook shrimp in a skillet slowly (five minutes or so) to preserve their juices, with plenty of garlic and olive oil, until done; pour over watercress or arugula, with lemon, pepper and salt.
79 Liverwurst on good sourdough rye with scallions, tomato and wholegrain mustard.
80 Not-quite merguez: Ground lamb burgers seasoned with cumin, garlic, onion, salt and cayenne. Serve with couscous and green salad, along with bottled harissa.
81 Combine crab meat with mayo, Dijon mustard, chives and tarragon. Serve in a sandwich, with potato chips.
82 Combine canned tuna in olive oil, halved grape tomatoes, black olives, mint, lemon zest and red pepper flakes. Serve with pasta, thinning with olive oil or pasta cooking water as needed.
83 Pit and chop a cup or more of mixed olives. Combine with olive oil, a little minced garlic, red pepper flakes and chopped basil or parsley. Serve over pasta.
84 Cook chopped tomatillos with a little water or stock, cilantro and a little minced fresh chili; serve over grilled, broiled or sautéed chicken breasts, with corn tortillas.
85 A winning sandwich: bresaola or prosciutto, arugula, Parmesan, marinated artichoke hearts, tomato.
86 Smoked trout fillets served with lightly toasted almonds, shredded fennel, a drizzle of olive oil and a sprinkle of lemon.
87 Grated carrots topped with six-minute eggs (run under cold water until cool before peeling), olive oil and lemon juice.
88 Cut the top off four big tomatoes; scoop out the interiors and mix them with toasted stale baguette or pita, olive oil, salt, pepper and herbs (basil, tarragon, and/or parsley). Stuff into tomatoes and serve with salad.
89 Pasta frittata: Turn cooked pasta and a little garlic into an oiled or buttered skillet. Brown, pressing to create a cake. Flip, then top with three or four beaten eggs and loads of Parmesan. Brown other side and serve.
90 Thai-style beef: Thinly slice one and a half pounds of flank steak, pork shoulder or boneless chicken; heat peanut oil in a skillet, add meat and stir. A minute later, add a tablespoon minced garlic and some red chili flakes. Add 30 clean basil leaves, a quarter cup of water and a tablespoon or two of soy sauce or nam pla. Serve with lime juice and more chili flakes, over rice or salad.
91 Dredge calf's liver in flour. Sear in olive oil or butter or a combination until crisp on both sides, adding salt and pepper as it cooks; it should be medium-rare. Garnish with parsley and lemon juice.
92 Rub not-too-thick pork or lamb chops with olive oil; sprinkle with salt and pepper plus sage or thyme. Broil about three minutes a side and drizzle with good balsamic vinegar.
93 Cut up Italian sausage into chunks and brown in a little olive oil until just about done. Dump in a lot of seedless grapes and, if you like, a little slivered garlic and chopped rosemary. Cook, stirring, until the grapes are hot. Serve with bread.
94 Ketchup-braised tofu: Dredge large tofu cubes in flour. Brown in oil; remove from skillet and wipe skillet clean. Add a little more oil, then a tablespoon minced garlic; 30 seconds later, add one and a half cups ketchup and the tofu. Cook until sauce bubbles and tofu is hot.
95 Veggie burger: Drain and pour a 14-ounce can of beans into a food processor with an onion, half a cup rolled oats, a tablespoon chili powder or other spice mix, an egg, salt and pepper. Process until mushy, then shape into burgers, adding a little liquid or oats as necessary. Cook in oil about three minutes a side and serve.
96 A Roman classic: In lots of olive oil, lightly cook lots of slivered garlic, with six or so anchovy fillets and a dried hot chili or two. Dress pasta with this.
97 So-called Fettuccine Alfredo: Heat several tablespoons of butter and about half a cup of cream in a large skillet just until the cream starts to simmer. Add slightly undercooked fresh pasta to the skillet, along with plenty of grated Parmesan. Cook over low heat, tossing, until pasta is tender and hot.
98 Rub flank steak or chuck with curry or chili powder before broiling or grilling, then slice thin across the grain.
99 Cook a couple of pounds of shrimp, shell on or off, in oil, with lots of chopped garlic. When they turn pink, remove; deglaze the pan with a half-cup or so of beer, along with a splash of Worcestershire sauce, cayenne, rosemary and a lump of butter. Serve with bread.
100 Cook red lentils in water with a little cumin and chopped bacon until soft. Top with poached or six-minute eggs (run under cold water until cool before peeling) and a little sherry vinegar.
101 Hot dogs on buns -- with beans!
Boston Bean Salad
From Kathy Brese
* 1 x 15 oz can navy beans, drained and rinsed
* 1 x 15 oz can red beans, drained and rinsed
* 1 x 15 oz can black beans, drained and rinsed
* 2 stalks celery, sliced (about 1 cup)
* 1/2 cup thinly sliced green onion
* 1/2 cup vinegar
* 1/4 cup molasses
* 1Tbsp Dijon-style mustard
* 1/4 tsp. pepper
* 2 cups torn curly endive
In a large bowl, combine beans, celery, and green onion.
For dressing, combine vinegar, molasses, mustard and pepper, and mix well.
Pour over bean mixture, stir to coat.
Cover and chill for 4 to 24 hours (the longer the better!), stirring occasionally.
Just before serving, stir in endive.
* 1 x 15 oz can navy beans, drained and rinsed
* 1 x 15 oz can red beans, drained and rinsed
* 1 x 15 oz can black beans, drained and rinsed
* 2 stalks celery, sliced (about 1 cup)
* 1/2 cup thinly sliced green onion
* 1/2 cup vinegar
* 1/4 cup molasses
* 1Tbsp Dijon-style mustard
* 1/4 tsp. pepper
* 2 cups torn curly endive
In a large bowl, combine beans, celery, and green onion.
For dressing, combine vinegar, molasses, mustard and pepper, and mix well.
Pour over bean mixture, stir to coat.
Cover and chill for 4 to 24 hours (the longer the better!), stirring occasionally.
Just before serving, stir in endive.
Thai-Style Pumpkin Soup
Recipe By : Roxanne Chan, Cooking Light, November 1998; Serving Size: 6
- 2 cans fat-free, less-sodium vegetable broth -- (16 ounces -or equivalent fresh)
- 1 can pumpkin -- (15-ounce)
- 1 can mango nectar -- (12-ounce)
- 1/4 cup reduced-fat chunky peanut butter
- 2 tablespoons rice vinegar
- 1 1/2 tablespoons minced green onions
- 1 teaspoon grated peeled fresh ginger
- 1/2 teaspoon grated orange rind
- 1/4 teaspoon crushed red pepper
- 1 garlic clove -- crushed
- chopped fresh cilantro -- (optional)
Cover, reduce heat, and simmer 10 minutes.
Combine 1 cup pumpkin mixture and peanut butter in a blender or food processor; process until smooth.
Return mixture to pan.
Stir in vinegar and next 5 ingredients (vinegar through garlic); cook 3 minutes or until thoroughly heated.
Ladle into soup bowls. Sprinkle with cilantro, if desired.
Yield: 6 servings (serving size: 1 cup).
CALORIES 142 (27% from fat); FAT 4.2g (sat O.9g, mono l.9g, poly l.3g); PROTEIN 5.6g; CARB 20.7g; FIBER 4g; CHOL Omg; IRON 1.4mg; SODIUM 401mg; CALC 29mg
Fatfree Potstickers
From Cynthia J. Gibas
I made some fatfree 'potstickers' the other day.My new Korean housemate said that they were good but they needed more salt, and that she personally prefers them steamed to fry/steamed as it is done in restaurants here.
in a large pot, 'saute':
Place a small blob of filling in the center of each potsticker wrapper.
Fold the wrapper in half, using water to seal. Join the points of the resulting half circle together, which will result in a little round 'hat'; it looks sort of like a tortellini (tortellinus?).
Or do the traditional potsticker fold if you know how (it's harder to explain).
I made some fatfree 'potstickers' the other day.My new Korean housemate said that they were good but they needed more salt, and that she personally prefers them steamed to fry/steamed as it is done in restaurants here.
This is a time and labor intensive recipe, but when it's done, you'll be very happy as you suck down dozens of these things which usually go for 6/$3 in restaurants!
You'll need:
- 2 packages of prepared potsticker or gyoza skins (find ones without egg).
They are about 3" in diameter, round.
in a large pot, 'saute':
- 6 large carrots, grated
- 1/4-1/2 small head of cabbage, sliced thinly
- 1/4 c. unsweetened rice wine
- 1 can (small, 10 oz?) bamboo shoots
- 1 handful of dried shiitake mushrooms, soaked (10-20+ mushrooms, to taste)
- 1 cup TVP, hydrated with some mushroom-soaking water, then drained
- 2 T. white or yellow miso, mixed until smooth with about 1/4 c. water
- soy sauce to taste
- white pepper to taste
- chopped scallions (optional)
- 2 T. cornstarch, mixed until smooth with about 1/4 c. water
Place a small blob of filling in the center of each potsticker wrapper.
Fold the wrapper in half, using water to seal. Join the points of the resulting half circle together, which will result in a little round 'hat'; it looks sort of like a tortellini (tortellinus?).
Or do the traditional potsticker fold if you know how (it's harder to explain).
Place several potstickers on a bed of cabbage leaves in your bamboo steamer over a pot of boiling water.
Cover, and do something else for about 7 min.
Eat potstickers immediately with a sauce of:
- 1 part soy sauce
- 1 part rice vinegar
- some grated fresh ginger or chopped scallions
Spicy Orange Teriyaki Cutlets
- 3 boxes silken lite extra-firm tofu
- 1/2 cup soy sauce
- 1/2 cup brown sugar or honey
- 2 teaspoons soybean oil
- 2 cloves garlic -- minced
- 1 teaspoon ginger root -- minced
- 2 tablespoons rice vinegar
- 1/4 cup orange juice
- dash dry sherry
- dash black pepper -- to taste
- 8 ounces waterchestnuts -- sliced
PREP TIME: 10 minutes; MARINATING TIME: 15 minutes; COOKING TIME: 6 minutes
1. Slice tofu lengthwise into 3 or 4 slices at least 1 1/4-inch thick to make "cutlets."
Place slices on a baking tray and cover with plastic wrap.
Freeze tofu overnight.
Additional days in the freezer will result in a meatier texture.
Thaw frozen tofu in the refrigerator overnight or place in a bowl covered with hot water until ice crystals melt.
Place on paper towel to remove remaining moisture.
2. Combine tamari, brown sugar, oil, garlic, ginger, vinegar, orange juice, sherry and pepper.
3. Pour half the marinade mixture in the bottom of a 9" x 13" glass ovenproof baking dish.
Arrange tofu cutlets over marinade.
Cover with remainder of marinade.
Allow cutlets to marinate 15 minutes or longer.
4. When ready to serve, sauté tofu and water chestnuts in a little of the marinade until brown on both sides or broil 2 to 3 minutes on each side.
NOTES : Freezing the tofu first gives it a meaty texture.
Monday, July 30, 2007
Mga Okey
- Okay lang naman ang "stir-frying", yung mabilis na pagsaing, basta KONTING-KONTi lang talaga ang mantika. Maximum 1 teaspoon.
- Sa halip na magprito: mag-ihaw, mag-bake, ilaga (o kaya steam),
- Kung pupuwede, i-steam ang mga gulay sa halip na ilaga. Maraming vitamins at minerals ang nasisira at nawawala sa paglalaga.
- Kung tinapay ang habol, bumili na lang ng mga maiitim at mabibigat na tinapay tulad ng rye bread ay pumpernickel. Mahal nga lang, pero mas masustansya at nakakabusog
Mga Bawal
Iwasan o ipagbawal natin ang:- Fried foods (alam ko mahilig ako sa prito, pero dapat talaga siguro once a month lang)
- mayonaisse
- margarine (mas mabuti pa ang olive oil, o kaya butter)
- maski ano na may white flour. Yes! Maski tinapay! At biscuit! At pasta! Masama ang white flour para sa kalusugan.
- asin
- processed foods at mga artificial foods. kasama na dito ang
- instant noodles (waaaaaahhhh!) (mas maganda pa ang mani, hilaw na gulay, prutas, at iba pa)
- de-lata na karne, isda, atbpa (palitan na lang natin ng tofu)
- mga chicheria tulad ng Chippy, Piattos, at iba pang ubud ng sarap na pagkain (mas maganda pa ang mani, hilaw na gulay, prutas, at iba pa)
- Eto ang pinakamahirap iwasan: white rice, at anything na gawa sa white rice. Masama ang kasi ito dahil puros carbohydrates ang kanin, pero wala namang gaanong sustansya at fiber. Kasama dito ang puto. Aray ko. Mas maganda kung ang gamitin either brown o red rice, o kaya basmati rice galing india dahil mas marami siyang fiber. O kaya, basta MALILIIT na servings lang talaga ng bigas.
Pero siguro ang tanong mo, e paano ako mabubusog? Eto ang sagot ko! - Karne tulad ng baka at kambing, yung tinatawag na (red meat).
Sunday, July 29, 2007
Pinoy dishes na okay sa ganitong diet
Ito ang mga pagkain na gustong-gusto ko dahil masustansya at masarap sila:
- Monggo na may malunggay (pwedeng bawasan o iwasan ang chicharon na usually hinahalo)
- Ensaladang ampalaya at kamatis (bawasan ang o huwang na lang lagyan ng asin o bagoong)
- Ensaladang kamatis at talong na inihaw (bawasan ang o huwang na lang lagyan ng asin o bagoong)
E paano ba tayo mabubusog niyan?
O, ipinagbawal na natin ang puting kanin at ang tinapay. E paano pa ba tayo nito mabubusog?
- Sa halip na kumain ng tatlong beses isang araw, kumain ng mas madalas (5-7 a day) pero ng mas kaunti. Ngunit dapat kumpleto pa rin sa sustansya ang bawat kain. (Ibig sabihin, dapat balanse pa rin ang carbohydrates sa protina sa fats, maski kaunti lang ang kinakain.)
- Kumain ng mga pagkain na mas mabigat sa tiyan at siksik na siksik sa sustansya: mga mani, mga maiitim at mabibigat na tinapay tulad ng rye bread, mga berdeng-berdeng gulay. Maganda rin ang brown o red rice, dahil sa fiber na dulot nito.
- Iba ang gutom sa takaw. Iba ang mabusog dahil nakuha na ng katawan mo ang kailangan niyang sustansya; iba ang mabusog dahil wala nang space ang tiyan mo.
Pakinggan mo ang pangangailan katawan mo. Kapag madalas at maingat kang nakikinig, maiintindihan mo kung kailan kailangan ng katawan mo ang protina, kung kailan kailangan nito ng iron, o sugar, o Vitamin B12, o calcium. Promise, totoo ito! - Kung maingat na maingat tayo sa ating kinakain, once a week pwede tayong mag-splurge. Maski ano, pwedeng kainin... pero for one day lang!
Aminin natin: sa sistemang ito, marami sa ating mga native na kakanin ay bawal kainin. Bawal ang kutsinta, ang suman, ang puto, ang chicharon. Kaya once a week, okay lang na maging medyo baboy tayo. Pero dapat, "you have to earn it". - Mag-ehersisyo. Naku, I can't even begin to emphasize how important this is. Kung maingat kang kumain at hindi ka naman nakakakuha ng ehersisyo, bale wala rin ang pag-iingat na ginagawa mo. Para mo na ring inuukit ang sarili mong lapida. Three to four hours a week ng cardiovascular exercise ang kailangan.
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