Monday, October 21, 2019

1-Pot Blanched Spigarello with Vegan Chorizo Seitan atop Reginetti Pasta (No Added Fat)

I picked up some organic spigarello from Open Door Farm at the Carrboro Farmers' Market and thought I'd make a dish with blanched spigarello. I had some tasty reginetti (we love its texture and firm bite!) pasta from Sfoglini, and thought I'd use it as the base. This is what I did.

I started by blanching the greens. I rinsed the spigarello bunch and put it in heavily salted boiling water. I let it boil for 2-3 minutes till the greens were darkened in color. In the meantime, I had a large bowl of ice water ready. I plunged the spigarello into the ice bath and let it sit for a few minutes till cool, about 10 minutes, then drained.

I used the water that the greens had been boiling in to cook the pasta for its 9-10 minute cook time. When it was done, I drained and rinsed the pasta, then plated it. I used the same pan to saute over medium heat:

  • 2 cloves garlic (coarsely chopped into 1/4" pieces)
  • 1/4 cup onion cut into 1/4" cubes
  • medium bell pepper cut into 1/2" chunks
for about 5 minutes. Then, I mixed in:
I let it cook on low heat for about 7-8 minutes, then coarsely chopped the greens (into maybe thirds), mixed them in with the heat off, and immediately served atop the pasta.

I offered a bit of grated Violife brand Just Like Parmesan to top the pasta; I had a little bit (maybe I should count this dish as almost no added fat, but the "parmesan" is only 5g of fat per ounce, and we had maybe 1/10 of an ounce. It went well with the sauce.

Results

We all enjoyed the meal! I quite enjoy this pasta's rugged texture. The combination was good and it was fun to blanch the spigarello.

Ideas for the future

I should blanch greens more often. I wonder what it would be like to blanch greens and then do a quick blend of most of the greens, mixing in to get a textured green sauce.

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Saturday, October 19, 2019

Jacob's Cattle Beans Stew with Hard Red Winter Wheat Berries

Last weekend, I picked up some fresh, organic, locally grown
Jacob's Cattle Beans from the Carrboro Farmers' Market. They looked good and I thought I'd cook them tonight with hard red winter wheat berries.

I rinsed and then soaked the beans (I had a quart bag full) for about 8 hours; since they're fresh, I didn't really need to soak them or, at least, not for so long. But it doesn't hurt and was convenient. I drained the beans and put them in the Instant Pot pressure cooker with just enough fresh water to cover them. I thought that I'd cook them for 20-25 minutes under pressure.

Wheat berries cook in a 1:3 ratio under pressure for 25-30 minutes. So, I measured out about a half cup of the wheat berries and three times (i.e., 1 1/2 cups) water, and added to the Instant Pot. I also mixed in:

  • a medium carrot cut into approximately 1/4" slices
  • 2 cloves garlic, coarsely chopped (into maybe 1/4" pieces)
  • 1t ginger, finely (1/8") minced
  • 1/8 t turmeric
  • 1/4 t ground cumin
  • 1/8 t lemon pepper
  • 1/8 t onion powder
Then, I cooked under pressure for 30 minutes. I waited a few minutes for the pressure to come down, then I carefully opened the pressure cooker. I mixed in:
  • 1/4 cup onion cut into 3/8" cubes
  • 1t lemon juice
  • 3/4 t salt
  • a touch of hot sauce
I had a little bit of crisp lettuce left, so cut the lettuce into 1/2" pieces and mixed it in, as well.

I served along with Jade Pearl rice and, atop lettuce leaves, small sweet peppers and blistered Greek peppers - I picked these up from the farmers' market, as well; they're a lot like shishito peppers that I quite enjoy, and also have almost no heat - that I sprinkled salt (I recently bought Portugese fleur de sel with citrus that I quite like) atop.

Results

Dinner was good! My wife had been traveling for a few days but just returned tonight and enjoyed the meal. My daughter had a friend staying overnight with us, and both children enjoyed the meal. I was pleased; the beans had a nice flavor and the combination was quite good. The proportion of bean to wheat berry was also pleasing, with the wheat just giving a bit of bite and texture.

Ideas for the future

I don't know why I don't use wheat berries more often - I should. I would like to get more Jacob's Cattle Beans! Maybe I could try another bean dish with ample crispy lettuce pieces mixed in at the end.

Monday, June 10, 2019

Black Bean and Cornmeal with Brown Rice (No Added Fat)

I had soaked a cup or so of black beans to make some unspecified black bean main course I thought I'd come up with later. When I got to start cooking, I noticed some cornmeal around and wondered what a polenta-like black bean-cornmeal dish might be like. I rinsed the beans again and then put them in my Instant Pot pressure cooker with water 1/4" over the beans, plus maybe 1/2 cup of cornmeal and two cloves of garlic, minced, and pressure cooked for 27m.

Results

Pending

Ideas for the future

Pending

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Tuesday, May 28, 2019

Waterless Caulifower and Plantain, Bean and Lentil with Millet and Flax Crackers (Almost No Added Fat)

I had a head of cauliflower and decided to make a waterless main course. I simply cooked it in my large Saladmaster stock pan, putting in half moon red and sweet Vidalia onions, a chopped clove of garlic, then florets from almost the whole head of the cauliflower, and finally a little bit of spinach. I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped.

I let it cook for about 20 minutes, then I mixed in about 1 or 1 1/2 ounces that I had leftover of  an 8 ounce bag of Key Lime skillet sauce (I think it was 1g or 2g of fat per serving), a handful of chopped flat parsley, salt, and lemon pepper.

While that was cooking, I sauteed with no oil on a cast iron pan a plantain cut into 3/4" rounds. Once lightly blackened, I quartered the rounds and then, once the cauliflower was done, mixed them in to the main course.

When I was cooking a recent Food for Life class and needed baked tortilla chips, I instead used a cracker that I used to occasionally get, Sami's millet and flax
garlic and plain chips. They're great - I can't understand how they are so luscious (the garlic is quite strong!) and seemingly decadent, but they are only 2g (3g for the garlic) of fat per serving (sixth of the bag). I had (and still do!) plenty of leftovers from a few days ago when I made the bean and lentil soup; I didn't add more water but heated it up and spread the thick paste atop some of the crackers.

Results

Pending

Ideas for the future

Pending

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Tuesday, May 21, 2019

Edamame with Kale and Shiitake Mushroom (No Added Fat)

For dinner tonight, I got a waterless dish going by putting, in this order, a chopped clove of garlic, 1/8 cup onion cut into approximately 1/4" thick half moon slices, a half dozen kale leaves roughly hand torn from the stem into approximately 1" squares, and 1 cup of frozen shelled edamame into a small Saladmaster stock pan. I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 12 minutes, then opened the pan, mixed in 1/4 cup crushed tomato, a bit of salt and kala namak (pink salt), freshly ground black pepper, Italian seasoning, and cumin. I covered and continued to cook on low, and a little lemon juice.

In parallel, I had sauteed on a cast iron pan with no oil 4 large shiitake mushrooms and half moon slices of onion. I mixed this into the main course before serving.

I also made corn -on-the-cob (for the family) and -off-the-cob for me, including jerk seasoning, salt, and lemon juice. Brown rice completed the meal.
Results

The main course was surprisingly good. The lemon and tomato really brought the edamame alive.

Ideas for the future

I should use edamame more often in my dishes. I wonder what air fried edamame might be like.

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Monday, May 20, 2019

Thai Mango Vegetables with Seitan (No Added Fat)

My daughter ate a simple Udon noodle dish by design, as her stomach had been a little upset, so I made a spicier main dish for my wife and I . Last week, I had purchased Thai Mango simmer sauce with no fat; I thought I'd use it with a noodle dish.

I sauteed some potato, bell pepper, onion, and garlic on a cast iron pan with no oil. After the potato had a little bit of browning, I put it in a pot of boiling water for a few minutes till just cooked.

I mixed in the vegetables with cooked Udon noodles, garlic powder, salt, freshly ground black pepper, a few chopped leaves of fresh basil and fresh mint, and the sauce. I simmered for a few minutes, then served with slices of tomato.

Results

Dinner was good! I like the sauce and am so happy it adds significant flavor without fat.

Ideas for the future

I'm generally not good with using sauces but especially when I can get quality fat-free sauces pre-made, I should take more advantage. I'd like to try cooking some savory dishes with chunks of mango, as well.

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Monday, May 13, 2019

Tempeh Burger with Peanut, Waterless Broccoli/Spinach/Squash (Almost No Added Fat)

My wife and I like tempeh, but my daughter doesn't and tonight she wasn't eating with us, so I took advantage and made a tempeh dish. In addition, she's not crazy about squash, so I integrated squash into a side dish.

We were getting ready to go to the season finale for Flash Chorus, so I thought I'd make a quick and easy dish. I sauteed thin sheets of tempeh, along with onion and roasted red bell pepper, on a cast iron pan with no oil except for a little bit I rubbed on and then off. I served it on sourdough bread with less than 1/2 t of peanut butter smeared atop (peanut butter is 8g of fat per tablespoon, so this was about 8/6 = 1 1/3 g of fat, which is quite low) and a nice quality Dijon mustard with chablis, plus greens.

I made a waterless side of broccoli, spinach, squash, and jerk seasoning. Tomato slices completed the meal.
Results

Pending

Ideas for the future

Pending

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Monday, April 29, 2019

Roasted Cauliflower with Black Beluga Lentils (No Added Fat)

I have enjoyed making roasted cauliflower as I first described this past January. I thought I'd make a cauliflower and lentil dish. I roasted half a head of cauliflower florets, tossed with 4 cloves of garlic and coconut aminos (soy sauce would have been fine, too) for 15 minutes with convection bake in my air fryer at 400°F. I removed the cauliflower and, after letting it cool for a few minutes, coarsely chopped the garlic into maybe 1/4" pieces.

While the cauliflower was cooking, I simmered black beluga lentils in a combination of vegetable broth and water for 20m. When the lentils were done, I mixed in the cauliflower and garlic.
Results

Dinner was good! We all enjoyed the combination for the main course.

Ideas for the future

Cauliflower is good raw, but is especially good roasted. I should make roasted cauliflower more often - it's so easy!

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Monday, April 01, 2019

Air Fried, Waterless Green Beans and Seitan

I put, in this order, a little onion and garlic, frozen green beans, and seitan into a large Saladmaster stock pan. I cooked waterlessly - i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 10 minutes.

Then, I mixed in bread crumbs, nutritional yeast, and lemon pepper. I put it in my Cuisinart air fryer and "fried" (with no oil) at 350°F for 5 minutes.

In my Instant Pot cooker, I also cooked acorn squash and Japanese sweet potato (13 minutes under pressure). I served the main course, along with the squash and sweet potato, plus some tomato slices.
Results

Pending

Ideas for the future

Pending

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Thursday, March 28, 2019

Waterless Cabbage and Black-Eyed Peas (No Added Fat)

I made a waterless dish tonight. I put, in this order, onion, garlic, black-eyed peas, chopped (1/4" cubes) Japanese sweet potato, and cabbage into a large Saladmaster stock pan. I cooked waterlessly - i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 20 minutes. I mixed in lemon juice, salt, lemon pepper, cumin, and turmeric.
Results

Pending

Ideas for the future

Pending

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Friday, March 22, 2019

Waterless Seitan, Brussels Sprout, and Cauliflower with Mixed Wild and Brown Rices and Avocado Salad

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Friday, March 15, 2019

Anasazi Beans with Roasted Cauliflower, Bhutanese Red Rice (No Added Fat)

I enjoy roasting cauliflower and decided to try it with a bean main dish. One day I'll try a bean-roasted cauliflower soup. Here is what I did today.


Ingredients
  • 1 1/2 cups Anasazi beans, soaked overnight in ample water
  • 3 cups water
  • 2 leaves kale, roughly hand-torn into approx. 3/4" pieces
  • 2 cloves garlic, finely (1/8") minced
  • 1/2 t ginger, finely (1/8") minced
  • 1/2 t jalapeno pepper, cut into 1/4" pieces
  • 1/2 head (I actually used frozen and estimate it was about equivalent to a half head) cauliflower florets
  • 1T coconut aminos (or soy sauce or tamari)
  • 3 scallions cut into 3/8" lengths
  • 1/4 t turmeric
  • 1t garlic powder
  • 1/2 t salt
  • 1/2 t lemon pepper
  • 1 t oregano
  • 3T nutritional yeast
  • 2T Meyer (or other lemon) lemon juice
Process
  1. I drained and then rinsed the beans and put them in my Instant Pot pressure cooker with twice as much water, and cooked for 15m.
  2. After the cooking was done, I waited a few minutes and gently released pressure, then added the kale, 1/2 the garlic, ginger, and jalapeno and cooked for another 2 minutes
  3. While the beans were cooking, I got my cauliflower roasting. I mixed the frozen cauliflower with the coconut aminos and the other 1/2 of the garlic, then oven roasted at 400°F for 15m.
  4. When the beans and cauliflower were both done, I mixed them together, along with the scallion, spices, and lemon juice
I also made Bhutanese red rice by briefly cooking, stirring, in a pan with a little onion and ginger, but no oil or anything else. I then added twice as much water and a few pinches of salt, then brought to a boil. I reduced the heat and simmered for 40m, covered.
Results

Pending

Ideas for the future

Pending

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Thursday, February 07, 2019

Roasted Cauliflower with Green Lentil Penne, Bagel Half with Miyoko's Roadhouse Cheddar and Marinara (Almost No Added Fat)

I was very pleased with the roasted cauliflower soup that I made about a month ago, and have been thinking of roasting cauliflower and doing something with it. Yesterday, I found cauliflower heads at a great price in sale (under $2) at Weaver Street Market, so took advantage and bought a head.

As I did when I made the soup, I was going to roast the florets at 400°F via convection baking for 15m, after first mixing in coconut aminos garlic sauce. I'm not sure why, but the cauliflower was nicely roasted after 12m, so I stopped at that point.

As with much of my cooking, I often improvise as I'm cooking. My original thought was to make a roasted cauliflower side dish or maybe puree roasted cauliflower and make a sauce (I'll do that sometime!). But when thinking of a protein to serve it with, I didn't have time to make beans but remembered that I had some lentil pasta (Tolerant Foods brand green lentil penne). It's a great product that has one ingredient - organic green lentil flour.

Each 3.5 ounce serving of the pasta has 25g of protein, 11g of fiber, and 2g of fat. 11g of fiber! In Food for Life classes, we recommend that adults eat 40g of fiber a day - one serving of this pasta, even with no vegetables or anything else, gets you a quarter of the way there!

I served the pasta, then put the cauliflower on top. I roasted some sesame seeds in a cast iron pan and sprinkled those on. I also served a bagel half with a smear of Miyoko's vegan "cheese" (9g of fat per ounce, but I used at most 1/4 or 1/5 ounce per serving) plus marinara. It was delicious!

Results

Dinner was good. My daughter didn't like the penne as much as my wife and I did, and the pasta was rather sticky.

Ideas for the future

I love the nutrition of the pasta. I should make this pasta in dishes where it could shine, with an appropriate sauce or maybe as part of a caponata dish. I'd like to experiment with more roasted cauliflower dishes. Kalamata olives would go well with roasted cauliflower.

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Monday, February 04, 2019

Shredded Cabbage and Seitan (No Added Fat)

I had some finely shredded cabbage left from this weekend's Food for Life class and decided to make a waterless dish. I  put garlic, ginger, broccoli stalk cubes, onion, seitan, the cabbage, Roma tomato cubes, dried oregano, salt, and black pepper into a large Saladmaster stock pan. I cooked waterlessly - i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 20 minutes.

I served with some freshly chopped cilantro. I also served Madagascar Pink rice, as well as heirloom tomato slices.

Results

Wow, we all enjoyed dinner. Frankly, I was a little concerned when the dish was underway as the batch of seitan that I had purchased wasn't as tasty as I had hoped. But the flavor combination was excellent and it didn't need any additional spices.

Ideas for the future

I love the results of waterless cooking and should more regularly cook this way. I don't cook with cabbage that often and should also do more of that.

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Monday, January 28, 2019

Collard - Vegetable Rollups (No Added Fat)

I came home and got to work almost immediately making dinner. I had purchased collard greens several days earlier and wanted to use them; I thought of the idea of collard rollups and found a recipe that suggested blanching the collard leaves and then filling; I may try this interesting recipe with coconut curry sometime.

I didn't have time to cook beans so used a 13.4 ounce box of kidney beans and a bit of canellini beans that I had on hand. I cooked waterlessly (i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped for about 20 minutes) the beans along with a clove of chopped garlic, along with other chopped vegetables (a green onion, broccoli including stem, and about a half dozen olives), plus 1/4 t salt, 2T nutritional yeast, and 1/4 cup marinara.

I blanched the intact collard leaves one at a time by putting each leaf in a pan with about an inch of boiling water for 15 seconds a side, then setting aside. Once cool, I removed the thickest part of the spine, added the bean-vegetable filling, and rolled.

Results

Pending

Ideas for the future

Pending

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