Cooking is an intentional art. You create your masterpieces by taking ingredients and putting them together on a canvas that is a plate, bowl, or whatever item your are presenting your dish on. In most cases I have created new dishes by combining multiple recipes online, or advancing a dish that was taught to me. This dish was created in a new way, completely by accident.
I started with the intention to create a soup, the same soup I have been making every week for the past month. This soup was inspired by my grandma (Mima). Allow me to give a bit of back-story so we are all on the same page: When I am home, I visit my grandma for lunch during the week, pretty consistently. Usually I eat with my older brother Frank and my Uncle Gino. Mima usually makes a small variety of things because they fit into our diet (me and my older brother's). This includes soup, pizza, meat (chicken or pork), a huge vegetable omelet, or salad. The soup that she usually makes consists of either lentils or beans. It contains a type of bean or legume, vegetables, and escarole or broccoli rabe.
When I returned to Troy from my "vacation", she gave me sets of ingredients to create this soup on my own. Since then, I have made soup 4 times. Each batch lasts about 4-8 meals depending on how much I decide to throw in the mix. The other night was just like any other night I would make soup, except I was lacking some major ingredients, because I ran out -- vegetables. I had to cut my own vegetables this time, so as I was about to start cutting, I decided to use the food processor, because this is how my grandma saves time with her soups. The dish evolved from there: I started with carrots, and decided to chop peppers, and then onions. Now I realized I was well on my way to making a chili. I had the beans (not lentils this time even though they were in the freezer waiting also), I had the vegetables, and I had the spices.
Recently, I have craved a white bean chicken chili. Being well on my way to creating this dish, I began defrosting a chicken breast, and prepping my tomato sauce and chili spice mixture. So as you can see, I ended up creating an unintentional chili dish, which came out fantastic. Keep in mind as you read this recipe that my meals intentionally contain less salt to avoid the "American diet". So if you are not content with the salt content, feel free to add more. This recipe is also very new, so please leave room for error in my judgment. I am passing this on for the purpose of remembering it myself, so most ingredients were added in quantities unknown. I will estimate.
The Accidental Masterpiece a.k.a. White Bean Chicken Chili
Ingredients:
4 medium carrots (chopped with or without a food processor)
2 peppers any color (chopped with or without a food processor)
2 medium onions (chopped with or without a food processor)
6 cloves of garlic, chopped
OPTIONAL: 2 jalapenos chopped (not necessary but adds a great deal of flavor and heat)
2 tbsp cumin (1/3 of mexican mix)
1 tbsp chili powder (1/3 of mexican mix)
1 tbsp coriander (1/3 of mexican mix)
1 tsp red pepper flakes (more or less to add or subtract heat)
1 tsp cayenne pepper (more or less to add or subtract heat)
3 cans white beans (16 Oz; also you can add a can or two of red kidney beans if you wish)
2 cans of tomato sauce, or diced tomatoes (28 oz. the type is at your discretion)
1 lb. boneless skinless chicken breast
Salt and Pepper
Olive oil
As you can see, this dish has the exact same ingredients as my Vegetarian Chili (more or less). It is a product of that masterpiece. The inspiration and method of making this chili came directly from that dish.
Start with your olive oil in a large pot at medium-high heat. Add your onions, and within a minute add your garlic. Turn the heat on high at this point in time and make sure to not let the onions burn, but instead allow them to caramelize (or brown on all sides). After about 5 minutes add your peppers and carrots and let this mixture cook on high (stirring every 30 seconds or so) for another 10 minutes. Once the peppers and carrots have a bit of color (caramelization), add your spices, cumin, coriander, chili powder, red pepper flakes, cayenne pepper, and salt and pepper to taste (you would add your jalapenos here, but be careful not to make it too spicy; REMEMBER: you can always add more heat later, but you can't get rid of heat without adding other ingredients, so add less now, and when you can taste it add more as you see fit). Stir this around, making sure to infuse the vegetables with flavor thoroughly.
In the meantime, boil your chicken on high heat until cooked thoroughly (stick a fork in it and lift, if the chicken stays on the fork it is not finished, if it wants to slide off, it is done).
Now, add your beans and tomato sauce to the pot. Then add the cooked chicken (minus the water you boiled it in). The majority of your food preparation is done at this point in time. You can let this cook on high for about 20 minutes, making sure to stir every few minutes, otherwise it will burn at the bottom of the pot. After this time has elapsed, take your chicken breast out of the pot, and shred it using two forks (as if you were making pulled chicken). Add it back to the chili. Depending on the type of sauce you used for the dish, this dish may take longer to cook (a thinner sauce yields a longer cooking time and vice versa). You are looking for a relatively thick consistency when all is said and done. After your chicken goes back in, assume another 40 minutes on low heat to become fully cooked (stirring every five minutes). After 40 minutes, the chili is edible, but not complete. Another hour on low heat will really make this come to the correct consistency. Use your judgment. How do you want your chili to look? Do you want it more like a soup, or a stew? Prep time: 15 minutes; Cook time: 2 hours.
This serves between 5 and 8 people, and can be served with a multitude of things. You can add plain yogurt, or cheddar cheese (or any cheese for that matter, try blue cheese). You can serve with rice, or with bread. Or you can enjoy it without any of this, simple, plain, and naked (the way I like it).
Another option for those who like salt, is to add a chicken bouillon to the dish when you add your beans and sauce. This adds a nice flavor to the dish while being consistent with the chicken theme.
I will make updates to this dish as I see fit. I will also be adding pictures for all my dishes in the near future, as I create them again. Make sure to leave comments if you make any of my dishes, to tell me whether you are satisfied, angry, or just want to say hi!
Thanks for reading, and sorry for my lack of blogging, but it is Tasty Thursday, and its been too long. I was inspired, and I wanted to write, so hopefully I have delivered some value to your life. Also check www.allforlocal.com in the upcoming weeks for some exciting things!
Thursday, February 18, 2010
Thursday, November 19, 2009
Stir Fry a.k.a. NOTHING
Hey all! Sorry for my lack of posts recently, I've been quite busy. I'm busy learning to become a real estate agent and I am helping run two separate businesses (both websites), www.allforlocal.com which you know about, and www.NYStateMLS.com which is just about to launch. Anyway....
Today is Tasty Thursday, and I MUST submit a post on these days because who doesn't look forward to some awesome recipes. Today is a rather simple one, and has its origins in the Far East. Here it goes:
Stir Fry a.k.a. (I got nothing, so we will call it Stir Fry)
Ingredients:
2 cloves garlic minced
2 tbsp vegetable oil
1 medium onion diced
1 broccoli floret
2 medium carrots
1 medium pepper (any color)
(The sauce was a recipe given by a friend's mom, so it is not original. My input into the whole recipe makes it my own)
¼ cup soy sauce
¼ cup white wine
1 tsp ground ginger (fresh if possible)
1 tbsp unbleached flour
1 tsp sugar
1½ cups rice
Salt and Pepper
To begin this, we will mix the sauce. In a bowl take your soy sauce, white wine, ginger, flour, and sugar. Mix this all together with a whisk and put aside. Take some liberties and double the recipe if you like lots of sauce. Add more wine, or more soy sauce if you like either of these flavors. Add more flour if you want it thicker.
Next take your rice and put in 4 quart pot with water about ¾ the way full on high heat. The rice will take about 15-20 minutes to cook. Make sure to stir constantly, or the rice will stick together. Once the rice is up to a boil, add a pinch of salt to the water. Once the rice is tender, drain and put aside. This should be done about the same time your vegetables are complete.
Next take your broccoli, rinse it off, and cut 1-2 inch pieces. Peel your carrots and cut those on an angle about ¼ inch thick each. Put a medium pan on medium high heat. Place the oil into the pan, and after 30 seconds add the garlic. Cook the garlic stirring constantly (or else it will burn) for about 30 seconds more. Add your vegetables and about ¼ cup of water and cover. Let the vegetables steam until they are tender which will take about 5-10 minutes. After this point in time, uncover the vegetables, and add your sauce. Stir the sauce in and mix well. The sauce will eventually caramelize after about 3 minutes. Once this happens, the meal is complete, Place over rice and serve. Serving size: 4-6 adults.
NOTE: For those that enjoy a meat stir fry, take about 1 pound of your pork, beef or chicken, and cut into ¾ inch cubes. Then cook this first in the pan, and about 5 minutes after you begin to cook the meat, add the vegetables and water, and continue with the recipe from there. You can also add any vegetables you like. Mushrooms, water chestnuts, pea pods, peas, whatever you like. Serves about 3. Prep time: 15 mins; Cook time: 30 mins (because of the rice, brown rice takes even longer).
Honestly, the only unique thing about this dish is the sauce. It is a great stir fry sauce, and tastes great on just about anything. Be experimental, after all, the food all ends up in the same place. Enjoy the food!
Today is Tasty Thursday, and I MUST submit a post on these days because who doesn't look forward to some awesome recipes. Today is a rather simple one, and has its origins in the Far East. Here it goes:
Stir Fry a.k.a. (I got nothing, so we will call it Stir Fry)
Ingredients:
2 cloves garlic minced
2 tbsp vegetable oil
1 medium onion diced
1 broccoli floret
2 medium carrots
1 medium pepper (any color)
(The sauce was a recipe given by a friend's mom, so it is not original. My input into the whole recipe makes it my own)
¼ cup soy sauce
¼ cup white wine
1 tsp ground ginger (fresh if possible)
1 tbsp unbleached flour
1 tsp sugar
1½ cups rice
Salt and Pepper
To begin this, we will mix the sauce. In a bowl take your soy sauce, white wine, ginger, flour, and sugar. Mix this all together with a whisk and put aside. Take some liberties and double the recipe if you like lots of sauce. Add more wine, or more soy sauce if you like either of these flavors. Add more flour if you want it thicker.
Next take your rice and put in 4 quart pot with water about ¾ the way full on high heat. The rice will take about 15-20 minutes to cook. Make sure to stir constantly, or the rice will stick together. Once the rice is up to a boil, add a pinch of salt to the water. Once the rice is tender, drain and put aside. This should be done about the same time your vegetables are complete.
Next take your broccoli, rinse it off, and cut 1-2 inch pieces. Peel your carrots and cut those on an angle about ¼ inch thick each. Put a medium pan on medium high heat. Place the oil into the pan, and after 30 seconds add the garlic. Cook the garlic stirring constantly (or else it will burn) for about 30 seconds more. Add your vegetables and about ¼ cup of water and cover. Let the vegetables steam until they are tender which will take about 5-10 minutes. After this point in time, uncover the vegetables, and add your sauce. Stir the sauce in and mix well. The sauce will eventually caramelize after about 3 minutes. Once this happens, the meal is complete, Place over rice and serve. Serving size: 4-6 adults.
NOTE: For those that enjoy a meat stir fry, take about 1 pound of your pork, beef or chicken, and cut into ¾ inch cubes. Then cook this first in the pan, and about 5 minutes after you begin to cook the meat, add the vegetables and water, and continue with the recipe from there. You can also add any vegetables you like. Mushrooms, water chestnuts, pea pods, peas, whatever you like. Serves about 3. Prep time: 15 mins; Cook time: 30 mins (because of the rice, brown rice takes even longer).
Honestly, the only unique thing about this dish is the sauce. It is a great stir fry sauce, and tastes great on just about anything. Be experimental, after all, the food all ends up in the same place. Enjoy the food!
Thursday, November 12, 2009
On Top of Spaghetti
Tasty Thursday is upon us, and I am proud to announce that I will be making another Italian favorite. Earlier in the week I made this dish in mass quantity, so I will give that recipe. You will have enough food for four for (alliteration much?) three days. On top of spaghetti, all covered with cheese, I lost my poor:
Meatballs in Sauce a.k.a On Top of Spaghetti
Ingredients:
2 lbs. ground beef
2 lbs. pork
2 cup onions chopped finely
8 garlic cloves chopped finely
3/4 cup red wine
1 tbsp Worcestershire sauce
2 1/2 cups Italian seasoned breadcrumbs (get a few cups of extra just in case)
1 cup chopped parsley
1 cup Parmigiana cheese
3 eggs
3 slices white bread (I used wheat bread; make sure to soak the bread in water)
S&P (Salt and Pepper)
Olive oil
3 cans tomato sauce
Tender Love and Care
I have said in the past that my dishes are easy, but this one takes the least cooking skill. It requires you to cook your onions and garlic in your olive oil on medium-high heat covered until they are translucent. I made sure they got a little brown (caramelized) to add more flavor to the dish. Once they are done, you can throw all the remaining ingredients (including your Tender Love and Care, very important), except the sauce, into a giant bowl (also the onions and garlic, but make sure not to burn yourself).
Now with a clean hand (get one hand dirty, and keep one clean, I use my right to mix, my left to turn the bowl), mix all those ingredients together squishing them well between your fingers. This may take ten minutes to ensure that everything is mixed completely through. The more time you spend doing this, the better the final product will be. NOTE: You can either cook your meatballs in a pan in batches, or in the oven all at once; I did the latter and they came out juicy and perfect; if you use the oven preheat it to 400 degrees right now. Get a plate or an oven pan ready (depending on your cooking preference).
Once you think you are finished mixing, take about 1.5 oz. (enough for a meatball with 1.5 inches diameter) and roll it between your hands. If you can successfully roll it, the meatball stays together, and it doesn't immediately flatten when put on the dish/oven pan, it is ready to be cooked. If the meatball flattens immediately, you need to add more breadcrumbs 1/2 cup at a time until it maintains its ball shape when put down. If the meatball seems too dry, add a little bit of water, but I doubt this will happen (I made sure to write in a bit less breadcrumbs because it is better to add breadcrumbs than water for perfect meatballs).
Oven: Now if your oven is ready, lay out all your meatballs (1.5 inch diameter) in the oven pan and put it in the oven. After about ten to fifteen minutes flip each meatball upside down (make sure the bottom is brown). After another ten to fifteen minutes in the oven, cut one of your meatballs open and make sure the inside is cooked (a little pink is OK, because you will be putting them in the sauce and they will cook some more).
Stove top: You can fit as many meatballs in the pan as necessary on medium-high heat. Cook these and flip them after they get brown on the bottom. This should take about 7 minutes on each side. Make sure your meatballs are cooked on the inside by cutting one open (again, a little pink is OK). Do this with all your meatballs until they are all cooked.
Once cooked, put your sauce into a pot, and add your cooked meatballs. Let this cook on medium high heat until the sauce is boiling, then you are ready to eat!
Serve with spaghetti! Or you can put on a grinder roll with cheese (I like provolone). You can also take the sauce and crushed meatballs and make a meat sauce. It really is up to you.
This recipe makes about 40 1.5 inch diameter meatballs. Feel free to make bigger or small meatballs, but the cooking time will then vary. Prep time: 25 mins; Cook time: 30-40 mins.
I hope you enjoy these meatballs. They really taste excellent. Since this is such a dish (i.e. a meat mixture), feel free to play with the ingredients. You can add more parm cheese, a cup of cheddar instead, ground turkey instead of beef, sausage instead of pork, soy sauce, a little bit of ketchup, some unique spices, play with the recipe, make it into a meatloaf instead of meatballs, just make it your own!
Thanks for reading. I hope you enjoy this fantastic meal. It truly makes anybody happy and will last for a while, get some Tupperware. Let your kids mix the meatballs. Have fun! Happy Tasty Thursday!
Meatballs in Sauce a.k.a On Top of Spaghetti
Ingredients:
2 lbs. ground beef
2 lbs. pork
2 cup onions chopped finely
8 garlic cloves chopped finely
3/4 cup red wine
1 tbsp Worcestershire sauce
2 1/2 cups Italian seasoned breadcrumbs (get a few cups of extra just in case)
1 cup chopped parsley
1 cup Parmigiana cheese
3 eggs
3 slices white bread (I used wheat bread; make sure to soak the bread in water)
S&P (Salt and Pepper)
Olive oil
3 cans tomato sauce
Tender Love and Care
I have said in the past that my dishes are easy, but this one takes the least cooking skill. It requires you to cook your onions and garlic in your olive oil on medium-high heat covered until they are translucent. I made sure they got a little brown (caramelized) to add more flavor to the dish. Once they are done, you can throw all the remaining ingredients (including your Tender Love and Care, very important), except the sauce, into a giant bowl (also the onions and garlic, but make sure not to burn yourself).
Now with a clean hand (get one hand dirty, and keep one clean, I use my right to mix, my left to turn the bowl), mix all those ingredients together squishing them well between your fingers. This may take ten minutes to ensure that everything is mixed completely through. The more time you spend doing this, the better the final product will be. NOTE: You can either cook your meatballs in a pan in batches, or in the oven all at once; I did the latter and they came out juicy and perfect; if you use the oven preheat it to 400 degrees right now. Get a plate or an oven pan ready (depending on your cooking preference).
Once you think you are finished mixing, take about 1.5 oz. (enough for a meatball with 1.5 inches diameter) and roll it between your hands. If you can successfully roll it, the meatball stays together, and it doesn't immediately flatten when put on the dish/oven pan, it is ready to be cooked. If the meatball flattens immediately, you need to add more breadcrumbs 1/2 cup at a time until it maintains its ball shape when put down. If the meatball seems too dry, add a little bit of water, but I doubt this will happen (I made sure to write in a bit less breadcrumbs because it is better to add breadcrumbs than water for perfect meatballs).
Oven: Now if your oven is ready, lay out all your meatballs (1.5 inch diameter) in the oven pan and put it in the oven. After about ten to fifteen minutes flip each meatball upside down (make sure the bottom is brown). After another ten to fifteen minutes in the oven, cut one of your meatballs open and make sure the inside is cooked (a little pink is OK, because you will be putting them in the sauce and they will cook some more).
Stove top: You can fit as many meatballs in the pan as necessary on medium-high heat. Cook these and flip them after they get brown on the bottom. This should take about 7 minutes on each side. Make sure your meatballs are cooked on the inside by cutting one open (again, a little pink is OK). Do this with all your meatballs until they are all cooked.
Once cooked, put your sauce into a pot, and add your cooked meatballs. Let this cook on medium high heat until the sauce is boiling, then you are ready to eat!
Serve with spaghetti! Or you can put on a grinder roll with cheese (I like provolone). You can also take the sauce and crushed meatballs and make a meat sauce. It really is up to you.
This recipe makes about 40 1.5 inch diameter meatballs. Feel free to make bigger or small meatballs, but the cooking time will then vary. Prep time: 25 mins; Cook time: 30-40 mins.
I hope you enjoy these meatballs. They really taste excellent. Since this is such a dish (i.e. a meat mixture), feel free to play with the ingredients. You can add more parm cheese, a cup of cheddar instead, ground turkey instead of beef, sausage instead of pork, soy sauce, a little bit of ketchup, some unique spices, play with the recipe, make it into a meatloaf instead of meatballs, just make it your own!
Thanks for reading. I hope you enjoy this fantastic meal. It truly makes anybody happy and will last for a while, get some Tupperware. Let your kids mix the meatballs. Have fun! Happy Tasty Thursday!
Thursday, November 5, 2009
Stuffed and Juicy
Well, it is that day again (even though it is nighttime). The one, the only, TASTY THURSDAYS! Today I have a special one for you. It isn't based on any particular heritage, but it can make any novice seem like a pro! The final presentation is so sexy, and yet it is a very easy meal to make. Well, here goes, and enjoy:
Stuffed Pork Tenderloin a.k.a. Stuffed and Juicy
Ingredients
5 lb. Pork Tenderloin
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp sage
1 tbsp paprika
1 tbsp rosemary
1 tbsp oregano
1 tbsp olive oil
1 tbsp salted butter
1 medium onion chopped
1 medium pepper chopped finely (any color)
4 cloves of garlic (the more the better)
1 tomato chopped
2 cups Italian seasoned breadcrumbs
1 cup grated Parmesan cheese (fresh is better)
4 tbsp water
Salt and pepper
2 feet of string
Step one
We will begin with the preparation of the pork itself (the hardest part depending on your knife skills). Three hours before serving, take your pork tenderloin, and cut off the extra fat on the outside of the meat with a sharp boning knife, or just a sharp butcher’s knife (this is optional, when using pork tenderloin you can get away with trimming fat because it is such a tender meat). Don’t cut yourself while doing this. When you have cut off the desired amount of fat, place the tenderloin lengthwise, and start butter-flying the pork by cutting an incision the length of the meat (about 3/4 of an inch from the cutting board). Then cut the meat about ¾’’ thick and unroll it as you cut, until you have a flat piece of meat. Once the meat is completely cut, you can tenderize it using plastic wrap or a Hefty bag on top, with a tenderizer or a rolling pin. Either way, bang on it until it is the desired thickness. Now, seasoning needs to be done.
Step two
1 tbsp olive oil
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp sage
1 tbsp paprika
1 tbsp rosemary
1 tbsp oregano
Begin by taking the olive oil and spreading it over both sides of the meat. Then take the first four spices mix them together, and then place them on what will eventually be the outside of the pork roast. The last of the spices go on the inside of the pork roast. Allow this meat to sit a few hours to allow the spices to penetrate the meat and get all juicy and nice. Meanwhile we will prepare the stuffing:
Step three
1 tbsp salted butter
1 tsp olive oil
1 medium onion chopped
1 medium pepper chopped finely (any color)
4 cloves of garlic (the more the better)
1 tomato chopped
2 cups Italian seasoned breadcrumbs
1 cup grated Parmesan cheese (fresh is better)
4 tbsp water
Salt and pepper
2 feet of string
To create the stuffing, begin by getting a medium sized pan on medium high heat, and add the oil and butter. Once the butter melts add the onions and peppers. Cook these about 5 minutes or until they are tender and translucent. Next add the garlic and continue to cook for 2 more minutes, before adding the tomato. After 5 more minutes, take the pan off the heat, and add the breadcrumbs, Parmesan cheese, salt, pepper and water. Stir this continuously until everything is well mixed. If the stuffing is too dry, make sure to add extra water. Be careful not to overdo the amount of water that is added, any more than half a cup might be unnecessary.
Put it All Together
Preheat the oven to 400 degrees. Now lay out the pork, and place stuffing in the middle of it in a layer about one inch thick. Start rolling the pork so the side looks like a spiral. Once this is complete, tie the pork with string three times to make sure it does not open in the oven (honestly, the string is unnecessary, but it will definitely make the pork stay together better, but again, not necessary). Place in an oven pan, and then in the oven for 20 minutes at 400 degrees. Once this time has elapsed, spread more olive oil over the top, and cook at 325 degrees for another 30 minutes, or until the inside temperature of the roast is 165 degrees. Once this is complete, let the meat sit for 5 minutes, then slice one inch thick pieces and serve. Enjoy! Depending on the size of the pork, it should serve four to six people. Prep time: 15-20 mins; Cook time: Approx 1 hour.
This dish is a bit different than what I am used to cooking, but the spiral pieces look really awesome on a plate. Your guests will be telling you to make this every week. You can make a gravy to go with this dish, but I don't really make gravies that often, so I will not suggest any recipes. The meat is tender enough that extra sauce on top will be excessive (in my opinion).
Thanks again for reading, and in this case, indulging. This dish is a fantastic one, and I hope all enjoy it.
Stuffed Pork Tenderloin a.k.a. Stuffed and Juicy
Ingredients
5 lb. Pork Tenderloin
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp sage
1 tbsp paprika
1 tbsp rosemary
1 tbsp oregano
1 tbsp olive oil
1 tbsp salted butter
1 medium onion chopped
1 medium pepper chopped finely (any color)
4 cloves of garlic (the more the better)
1 tomato chopped
2 cups Italian seasoned breadcrumbs
1 cup grated Parmesan cheese (fresh is better)
4 tbsp water
Salt and pepper
2 feet of string
Step one
We will begin with the preparation of the pork itself (the hardest part depending on your knife skills). Three hours before serving, take your pork tenderloin, and cut off the extra fat on the outside of the meat with a sharp boning knife, or just a sharp butcher’s knife (this is optional, when using pork tenderloin you can get away with trimming fat because it is such a tender meat). Don’t cut yourself while doing this. When you have cut off the desired amount of fat, place the tenderloin lengthwise, and start butter-flying the pork by cutting an incision the length of the meat (about 3/4 of an inch from the cutting board). Then cut the meat about ¾’’ thick and unroll it as you cut, until you have a flat piece of meat. Once the meat is completely cut, you can tenderize it using plastic wrap or a Hefty bag on top, with a tenderizer or a rolling pin. Either way, bang on it until it is the desired thickness. Now, seasoning needs to be done.
Step two
1 tbsp olive oil
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp sage
1 tbsp paprika
1 tbsp rosemary
1 tbsp oregano
Begin by taking the olive oil and spreading it over both sides of the meat. Then take the first four spices mix them together, and then place them on what will eventually be the outside of the pork roast. The last of the spices go on the inside of the pork roast. Allow this meat to sit a few hours to allow the spices to penetrate the meat and get all juicy and nice. Meanwhile we will prepare the stuffing:
Step three
1 tbsp salted butter
1 tsp olive oil
1 medium onion chopped
1 medium pepper chopped finely (any color)
4 cloves of garlic (the more the better)
1 tomato chopped
2 cups Italian seasoned breadcrumbs
1 cup grated Parmesan cheese (fresh is better)
4 tbsp water
Salt and pepper
2 feet of string
To create the stuffing, begin by getting a medium sized pan on medium high heat, and add the oil and butter. Once the butter melts add the onions and peppers. Cook these about 5 minutes or until they are tender and translucent. Next add the garlic and continue to cook for 2 more minutes, before adding the tomato. After 5 more minutes, take the pan off the heat, and add the breadcrumbs, Parmesan cheese, salt, pepper and water. Stir this continuously until everything is well mixed. If the stuffing is too dry, make sure to add extra water. Be careful not to overdo the amount of water that is added, any more than half a cup might be unnecessary.
Put it All Together
Preheat the oven to 400 degrees. Now lay out the pork, and place stuffing in the middle of it in a layer about one inch thick. Start rolling the pork so the side looks like a spiral. Once this is complete, tie the pork with string three times to make sure it does not open in the oven (honestly, the string is unnecessary, but it will definitely make the pork stay together better, but again, not necessary). Place in an oven pan, and then in the oven for 20 minutes at 400 degrees. Once this time has elapsed, spread more olive oil over the top, and cook at 325 degrees for another 30 minutes, or until the inside temperature of the roast is 165 degrees. Once this is complete, let the meat sit for 5 minutes, then slice one inch thick pieces and serve. Enjoy! Depending on the size of the pork, it should serve four to six people. Prep time: 15-20 mins; Cook time: Approx 1 hour.
This dish is a bit different than what I am used to cooking, but the spiral pieces look really awesome on a plate. Your guests will be telling you to make this every week. You can make a gravy to go with this dish, but I don't really make gravies that often, so I will not suggest any recipes. The meat is tender enough that extra sauce on top will be excessive (in my opinion).
Thanks again for reading, and in this case, indulging. This dish is a fantastic one, and I hope all enjoy it.
Monday, November 2, 2009
Tuna Can Taste Great!
Fish. I love a limited variety of fish. Salmon and Tuna, that's about it. Every once in a while I will eat shrimp, depending on how it is cooked. This may be detrimental to my health because fish contains a great deal of nutrients that are essential to body. Omega fatty acids, also classified as Essential Fatty Acids, are fats that are necessary to get from food, because our bodies cannot synthesize them. Omega 3 and Omega 6 are the two families of "EFAs". Omega 3 is fortunately found in both salmon and tuna (albacore). Omega 6 on the other hand can be found in many types of oils derived from seeds or nuts such as walnut oil, sunflower oil, or many types of seeds.
I wanted to give a recipe today, because I made this particular one out of tuna last night, and I think it is simple, easy, and full of nutrients. It can also be applied in different ways, in this case it will be as a tuna melt.
Not-So-Tuna Melts
Ingredients:
1 can albacore tuna in water
1 celery stalk (~8 inches)
1/2 small red onion
Handful of mixed "greens"
1 tablespoon mayonnaise
1 tsp. Essence of Emeril
2 slices whole wheat bread
1 oz. your favorite meltable cheese; or 1 tbsp. parmigiana/Romano cheese
In a sink, drain your tuna, and add to a medium sized bowl. Add your mayo and spice to the tuna.
On a cutting board, chop your red onion (small pieces, the smaller, they less your breath will smell), cut your "greens" finely, and cut your celery stalk lengthwise 3 or 4 times, then chop. Add all these ingredients (which should be comparable sizes) to the tuna, and mix with a fork. Use the fork to mince the pieces of tuna until they are string-like, this will ensure that the whole dish is mixed well, and that you don't have pieces of tuna that are disproportionate.
Pre-heat your oven (or toaster oven) to 400 degrees. Spoon the tuna mixture onto your slices of bread (toast them if you wish) and then put your meltable cheese on top (if you decide to use parm or Romano, put it on after the melt has cooked). Put your tuna slices into the oven and let them cook for about 8 minutes or until your cheese is melted (again, parm or Romano will be added when it comes out of the oven). Once this is done, eat and enjoy! This meal is meant for one person, but definitely can be spread across more than 2 slices of bread. I believe it is possible to make about 6 slices our of it, but I like it all on top of two. This all takes about 20 minutes to complete, or less.
You can put any type of cheese on top, it is completely up to you. You can eat is as a sandwich, or as just a salad. What I like most about this particular way of making tuna salad is that it does not rely on a lot of tuna (tuna is very high in mercury, each serving of tuna has double the required amount of mercury you need on a daily basis; limit your intake of tuna to twice per week and even less if you eat lots of fish). This dish also had a lot of color, which distinguishes is greatly from many of the tuna salads I have seen. I like getting my vegetables in this manner, because they balance well with the tuna. I hope you enjoy this easy dish. It is quick to make, and doesn't really require any energy if you opt out of cooking it in the oven. Enjoy!
I wanted to give a recipe today, because I made this particular one out of tuna last night, and I think it is simple, easy, and full of nutrients. It can also be applied in different ways, in this case it will be as a tuna melt.
Not-So-Tuna Melts
Ingredients:
1 can albacore tuna in water
1 celery stalk (~8 inches)
1/2 small red onion
Handful of mixed "greens"
1 tablespoon mayonnaise
1 tsp. Essence of Emeril
2 slices whole wheat bread
1 oz. your favorite meltable cheese; or 1 tbsp. parmigiana/Romano cheese
In a sink, drain your tuna, and add to a medium sized bowl. Add your mayo and spice to the tuna.
On a cutting board, chop your red onion (small pieces, the smaller, they less your breath will smell), cut your "greens" finely, and cut your celery stalk lengthwise 3 or 4 times, then chop. Add all these ingredients (which should be comparable sizes) to the tuna, and mix with a fork. Use the fork to mince the pieces of tuna until they are string-like, this will ensure that the whole dish is mixed well, and that you don't have pieces of tuna that are disproportionate.
Pre-heat your oven (or toaster oven) to 400 degrees. Spoon the tuna mixture onto your slices of bread (toast them if you wish) and then put your meltable cheese on top (if you decide to use parm or Romano, put it on after the melt has cooked). Put your tuna slices into the oven and let them cook for about 8 minutes or until your cheese is melted (again, parm or Romano will be added when it comes out of the oven). Once this is done, eat and enjoy! This meal is meant for one person, but definitely can be spread across more than 2 slices of bread. I believe it is possible to make about 6 slices our of it, but I like it all on top of two. This all takes about 20 minutes to complete, or less.
You can put any type of cheese on top, it is completely up to you. You can eat is as a sandwich, or as just a salad. What I like most about this particular way of making tuna salad is that it does not rely on a lot of tuna (tuna is very high in mercury, each serving of tuna has double the required amount of mercury you need on a daily basis; limit your intake of tuna to twice per week and even less if you eat lots of fish). This dish also had a lot of color, which distinguishes is greatly from many of the tuna salads I have seen. I like getting my vegetables in this manner, because they balance well with the tuna. I hope you enjoy this easy dish. It is quick to make, and doesn't really require any energy if you opt out of cooking it in the oven. Enjoy!
Thursday, October 29, 2009
The Versatile Spaniard
Today is Tasty Thursday. Who is pumped? I know I am. I've decided to give a recipe that will prove to be extremely dynamic. What I mean is that this recipe can be used for several different applications which I will describe as I go. I am also going to veer from the usual Italian once more, because it is time I gave some love to other nationality's foods. So to the Mexicans/Spanish of the world, this one is for you!
Chicken Burritos a.k.a. The Versatile Spaniard
Once again, this recipe is geared towards those less adept in the kitchen. It consists of several different parts that can be cooked separately and then combined at the end: 1) Spice Combo; 2) Rice and Beans; 3) Chicken & Vegetables; and 4) Non-Cooked components.
Ingredients:
1) Spice Combo
1 tsp. cumin
1 tsp. coriander
1 tsp. chili powder
2) Rice and Beans
1 cup of rice (whole grain is great for this also, just allow at least 15 minutes extra time to cook it)
1 cup black beans
Salt
Spice Combo
Due to the fact that rice takes forever to cook (especially brown rice), you must cook this part first. In a medium-sized pot (4 quart capacity), put two quarts of water and put on the stove on high. Let this come to a boil, add salt, and then add your rice. Let the rice cook until it is tender enough to eat. Normal rice takes about 20 minutes, brown rice takes about 35 minutes (taste it to see if it is done, but don't burn yourself). About 5 minutes before your rice is complete, put your beans into a small pan and cook for 5 minutes or until they start sticking to the bottom of the pan. Once both components are done, add the beans to the rice with your Spice Combo and mix thoroughly (you can also add a few diced jalapenos at this point in time for added flavor and spice). Set this aside (we will assume the chicken and vegetables are complete also).
3) Chicken & Vegetables
2 chicken breast halves (Boneless, skinless, butterflied, and washed)
1 tbsp Montreal Steak Seasoning
2 red, green, or yellow peppers
3 medium sized onions
1 large tomato
Spice Combo
At about the time you throw the rice into the boiling water, you should start cooking the vegetables: To make the Chicken and Vegetables, start by cutting your peppers, onions, and tomatoes into 1 inch square pieces. In a saute pan (2 quart capacity) on high, put about 1/4 inch water and let come to a quick boil. Add your peppers and onions to this and let steam covered (you can also cook with 2-3 tablespoons of oil, but it takes longer and is less healthy; also, make sure to replenish water if it starts to run out!). While that happens, prepare your chicken with the Steak Seasoning (Notice a pattern with ALL my chicken dishes yet?), rubbed evenly on both sides. Once your vegetables are about cooked (About 10 minutes), put your breast on your George Foreman grill to cook (It should have been pre-heated; You can also cook this in a separate pan with a tbsp of oil on the bottom, medium high heat until tender and no longer pink; if you do this, start it at the time to start cooking your vegetables). At the same time, add your diced tomatoes to the vegetables and let continue cooking until chicken is tender. Once your chicken is cooked, cut it into slices 1/4 inch thick and then in thirds, so your pieces are about 1/4 inch by 1 inch. Add them with the Spice Combo to the vegetables and mix thoroughly. You can set this aside (we will assume the rice and beans are complete also).
4) Non-Cooked components (This is part of the Versatility of the Spaniard because you can add whatever you like; I will tell you several ways to do this, and all will taste fantastic)
Option #1
Large tortillas (burrito sized; put into the oven for a few minutes on 200 degrees to get them prepped to stuff) OR a big handful of Tostitos Restaurant Style Tortilla Chips
Cheddar Cheese
Shredded iceberg lettuce
1 large diced tomato
Salsa (About 2 oz or so)
Sour Cream (About 2 oz or so)
Option #2
Large tortillas (burrito sized; put into the oven for a few minutes on 200 degrees to get them prepped to stuff) OR a big handful of Tostitos Restaurant Style Tortilla Chips
Cheddar Cheese
Frank's Red Hot Sauce (About 2 oz or so)
All Optional Ingredients
Cheese of any shredded kind
Salsa
Sour Cream
Guacamole
Diced Tomatoes
Shredded Lettuce
Frank's Red Hot Sauce
Once your chicken, vegetables, rice and beans are complete, take all your ingredients onto a table. You can make this a self-serve dish and allow your guests to have fun making their own burrito, or you can make it for them (TUTORIAL: How to roll a burrito: Assuming the tortilla is 8 inches in diameter, add about .5 pounds of ingredients to one side of the tortilla. Next, roll one end of the tortilla over the ingredients and let it touch the inside of the tortilla about 2/3 the way in [should be about 2 inches thick]. Stuff any mixture falling out back into the tortilla, fold both ends on top of the bulge and continue rolling until it is all the way over). That may be confusing but after practicing for a while you will get the perfect burrito. If you opted to use Tortilla Chips for the meal, you can either put them on the bottom whole, or crush them on top. Either way put some cheese, some rice mixture, some chicken and vegetables, and then whatever else you want. It also makes a great dip if you add lots of cheese and hot sauce to the rice and chicken/vegetables in a bowl.
These recipes will serve about 4 people. Prep Time: 20 mins; Cook Time: 40 mins.
Now here is the special part about this dish. You can mix and match all the "Optional ingredients" to conform to your taste buds. If you are a vegetarian you can skip the chicken, add a few more peppers and onions and enjoy a great tasting meal anyway. It really is up to you how you make your burritos or tortilla bowl.
I hope you guys enjoy this dish. It is a bit more difficult than some of my others, but it always turns out tasting great and pleasing everyone! Enjoy the rest of your Thursday!
Chicken Burritos a.k.a. The Versatile Spaniard
Once again, this recipe is geared towards those less adept in the kitchen. It consists of several different parts that can be cooked separately and then combined at the end: 1) Spice Combo; 2) Rice and Beans; 3) Chicken & Vegetables; and 4) Non-Cooked components.
Ingredients:
1) Spice Combo
1 tsp. cumin
1 tsp. coriander
1 tsp. chili powder
2) Rice and Beans
1 cup of rice (whole grain is great for this also, just allow at least 15 minutes extra time to cook it)
1 cup black beans
Salt
Spice Combo
Due to the fact that rice takes forever to cook (especially brown rice), you must cook this part first. In a medium-sized pot (4 quart capacity), put two quarts of water and put on the stove on high. Let this come to a boil, add salt, and then add your rice. Let the rice cook until it is tender enough to eat. Normal rice takes about 20 minutes, brown rice takes about 35 minutes (taste it to see if it is done, but don't burn yourself). About 5 minutes before your rice is complete, put your beans into a small pan and cook for 5 minutes or until they start sticking to the bottom of the pan. Once both components are done, add the beans to the rice with your Spice Combo and mix thoroughly (you can also add a few diced jalapenos at this point in time for added flavor and spice). Set this aside (we will assume the chicken and vegetables are complete also).
3) Chicken & Vegetables
2 chicken breast halves (Boneless, skinless, butterflied, and washed)
1 tbsp Montreal Steak Seasoning
2 red, green, or yellow peppers
3 medium sized onions
1 large tomato
Spice Combo
At about the time you throw the rice into the boiling water, you should start cooking the vegetables: To make the Chicken and Vegetables, start by cutting your peppers, onions, and tomatoes into 1 inch square pieces. In a saute pan (2 quart capacity) on high, put about 1/4 inch water and let come to a quick boil. Add your peppers and onions to this and let steam covered (you can also cook with 2-3 tablespoons of oil, but it takes longer and is less healthy; also, make sure to replenish water if it starts to run out!). While that happens, prepare your chicken with the Steak Seasoning (Notice a pattern with ALL my chicken dishes yet?), rubbed evenly on both sides. Once your vegetables are about cooked (About 10 minutes), put your breast on your George Foreman grill to cook (It should have been pre-heated; You can also cook this in a separate pan with a tbsp of oil on the bottom, medium high heat until tender and no longer pink; if you do this, start it at the time to start cooking your vegetables). At the same time, add your diced tomatoes to the vegetables and let continue cooking until chicken is tender. Once your chicken is cooked, cut it into slices 1/4 inch thick and then in thirds, so your pieces are about 1/4 inch by 1 inch. Add them with the Spice Combo to the vegetables and mix thoroughly. You can set this aside (we will assume the rice and beans are complete also).
4) Non-Cooked components (This is part of the Versatility of the Spaniard because you can add whatever you like; I will tell you several ways to do this, and all will taste fantastic)
Option #1
Large tortillas (burrito sized; put into the oven for a few minutes on 200 degrees to get them prepped to stuff) OR a big handful of Tostitos Restaurant Style Tortilla Chips
Cheddar Cheese
Shredded iceberg lettuce
1 large diced tomato
Salsa (About 2 oz or so)
Sour Cream (About 2 oz or so)
Option #2
Large tortillas (burrito sized; put into the oven for a few minutes on 200 degrees to get them prepped to stuff) OR a big handful of Tostitos Restaurant Style Tortilla Chips
Cheddar Cheese
Frank's Red Hot Sauce (About 2 oz or so)
All Optional Ingredients
Cheese of any shredded kind
Salsa
Sour Cream
Guacamole
Diced Tomatoes
Shredded Lettuce
Frank's Red Hot Sauce
Once your chicken, vegetables, rice and beans are complete, take all your ingredients onto a table. You can make this a self-serve dish and allow your guests to have fun making their own burrito, or you can make it for them (TUTORIAL: How to roll a burrito: Assuming the tortilla is 8 inches in diameter, add about .5 pounds of ingredients to one side of the tortilla. Next, roll one end of the tortilla over the ingredients and let it touch the inside of the tortilla about 2/3 the way in [should be about 2 inches thick]. Stuff any mixture falling out back into the tortilla, fold both ends on top of the bulge and continue rolling until it is all the way over). That may be confusing but after practicing for a while you will get the perfect burrito. If you opted to use Tortilla Chips for the meal, you can either put them on the bottom whole, or crush them on top. Either way put some cheese, some rice mixture, some chicken and vegetables, and then whatever else you want. It also makes a great dip if you add lots of cheese and hot sauce to the rice and chicken/vegetables in a bowl.
These recipes will serve about 4 people. Prep Time: 20 mins; Cook Time: 40 mins.
Now here is the special part about this dish. You can mix and match all the "Optional ingredients" to conform to your taste buds. If you are a vegetarian you can skip the chicken, add a few more peppers and onions and enjoy a great tasting meal anyway. It really is up to you how you make your burritos or tortilla bowl.
I hope you guys enjoy this dish. It is a bit more difficult than some of my others, but it always turns out tasting great and pleasing everyone! Enjoy the rest of your Thursday!
Wednesday, October 28, 2009
Nutrition and Vegetables
For many years, "nutritionists" have been analyzing the food we eat, determining what is healthy and what is not. I read a book called "In Defense of Food" by Michael Pollan (here is a video about him presenting at Google) about two years ago. This book was very enlightening mainly because of its simplicity - Eat Food, Not Too Much, Mostly Plants. These three phrases sum up what I have been telling you in the past few weeks. I will explain them a bit more, so you can understand what they mean (even though they are pretty straight forward):
Eat Food-
This point is the least obvious of the three. According to Pollan, a great trick to knowing what is considered "food" is to think about what your grandmother, or great-grandmother would consider food. Imagine if she had whatever you are considering eating in front of her, what would she do, throw it aside, or eat it? Eat as close to raw food as possible; the less it is processed, the healthier it is for you (I actually read an article regarding this today, though from a marketing perspective). If food has more than 5 ingredients, if you cannot pronounce any words from the ingredients list, or if high fructose corn syrup is an ingredient, chances are, it is not food. These simple points will help you decipher the stuff you put in your body as food or something different;
Not Too Much-
This point is probably the most important (in my opinion). I believe that one reason many people are not healthy is because they eat too much (and in many cases too much of the wrong thing, hence the other two points). A good guide for how much to eat, is using your fist as a measuring tool. If a portion of any separate entity on a plate is bigger than your fist, it is TOO MUCH! Usually two or three fist-sized portions is considered a meal (In the case of my diet, my snacks consist of 1 fist portion, and my meals consist of two or three);
Mostly Plants-
This is pretty clear, less meat, more vegetables (corn and soybean byproducts are not considered vegetables). Eat as many raw, steamed or cooked vegetables as possible. Plants closer to raw are the best alternative. I would like to stress the first word "mostly" because this does not imply becoming a vegetarian (for health reasons anyway). Eating meat is not bad. I eat chicken daily. I stay away from red meat, pork, and other types of meat, because they contain more fat. You don't need meat to stay healthy. Vegetarians are generally healthier than meat-eaters. So, "mostly plants" will derive plenty of nutrients for your diet, minus iron, which can be obtained from other sources.
I have devised a few great ways to intake the proper amount of vegetables on a daily basis. As promised I will tell you about frozen vegetables as a great way to get those much-needed nutrients. I try and eat mixed vegetables daily. I purchase bags of these assorted vegetables whenever I go shopping for a few reasons including:
1) They are cheaper than buying raw vegetables (this is definitely true if you look at the time saved cutting and cleaning in order to cook them);
2) You get a great assortment of different vegetables, some that you would not otherwise buy separately;
3) They last far longer than raw vegetables.
This does not mean that I don't eat raw vegetables as well. Obviously "greens" are a major component of my diet. Sometimes I also eat carrot sticks, or other raw vegetables as snacks.
Back to the frozen vegetables. Here are some types I get from Price Chopper:
Frozen Vegetables: carrots, corn, string beans, and peas.
Szechuan Vegetables: broccoli, shoestring carrots, onion strips, red peppers, mushrooms, pea pods, and water chestnuts.
Italian Blend: zucchini, broccoli, carrots, Italian style string beans, and baby lima beans.
Stir Fry Blend: broccoli, carrots, green beans, onions, pea pods, and red peppers.
There are many more types, California Blend, Peas and Carrots, etc. Choose what you like, mix it up and enjoy! I also like to add more peppers (by cutting up raw peppers), onions, or tomatoes to the dish, or if I specifically buy a separate vegetable I throw that in as well. As long as you get more than 4 vegetables chances are you are getting many of the needed nutrients.
I like to steam these vegetables in a pan, with a small amount of water and covered. I wait until the water has completely evaporated (with the cover on!) and then add things to make these vegetables taste better. Sometimes I will eat them just like this, with some freshly ground peppers on top. I may also eat them without any other additive, on top of a piece of chicken breast.
I like to add a can of sauce after the vegetables are cooked, then a tablespoon of dried onion, and freshly ground pepper. I let this cook on high for another 10 minutes or so, or until a decent amount of water has evaporated from the sauce.
Another alternative to these vegetables is to let them cook until there is no more water, then add some olive oil in order to let the vegetables brown (it adds a great deal of flavor). After they get to a desired "brownness," I either eat them as is, maybe with some chicken, or I add 2 tablespoons of soy sauce. I let these vegetables cook for another few minutes and then eat and enjoy! You can also cook some rice on the side, add a bit more soy sauce (remember this is pretty much straight salt) and mix together for a really great meal (but also less healthy).
I want to also state that these methods of cooking vegetables are great for omelets. Use these ideas to stack your eggs with lots of vegetables!
Anyway, that is it for today. I hope you learned a few things about how to eat more healthy food. Thanks for reading and check back tomorrow for a new recipe!
Eat Food-
This point is the least obvious of the three. According to Pollan, a great trick to knowing what is considered "food" is to think about what your grandmother, or great-grandmother would consider food. Imagine if she had whatever you are considering eating in front of her, what would she do, throw it aside, or eat it? Eat as close to raw food as possible; the less it is processed, the healthier it is for you (I actually read an article regarding this today, though from a marketing perspective). If food has more than 5 ingredients, if you cannot pronounce any words from the ingredients list, or if high fructose corn syrup is an ingredient, chances are, it is not food. These simple points will help you decipher the stuff you put in your body as food or something different;
Not Too Much-
This point is probably the most important (in my opinion). I believe that one reason many people are not healthy is because they eat too much (and in many cases too much of the wrong thing, hence the other two points). A good guide for how much to eat, is using your fist as a measuring tool. If a portion of any separate entity on a plate is bigger than your fist, it is TOO MUCH! Usually two or three fist-sized portions is considered a meal (In the case of my diet, my snacks consist of 1 fist portion, and my meals consist of two or three);
Mostly Plants-
This is pretty clear, less meat, more vegetables (corn and soybean byproducts are not considered vegetables). Eat as many raw, steamed or cooked vegetables as possible. Plants closer to raw are the best alternative. I would like to stress the first word "mostly" because this does not imply becoming a vegetarian (for health reasons anyway). Eating meat is not bad. I eat chicken daily. I stay away from red meat, pork, and other types of meat, because they contain more fat. You don't need meat to stay healthy. Vegetarians are generally healthier than meat-eaters. So, "mostly plants" will derive plenty of nutrients for your diet, minus iron, which can be obtained from other sources.
I have devised a few great ways to intake the proper amount of vegetables on a daily basis. As promised I will tell you about frozen vegetables as a great way to get those much-needed nutrients. I try and eat mixed vegetables daily. I purchase bags of these assorted vegetables whenever I go shopping for a few reasons including:
1) They are cheaper than buying raw vegetables (this is definitely true if you look at the time saved cutting and cleaning in order to cook them);
2) You get a great assortment of different vegetables, some that you would not otherwise buy separately;
3) They last far longer than raw vegetables.
This does not mean that I don't eat raw vegetables as well. Obviously "greens" are a major component of my diet. Sometimes I also eat carrot sticks, or other raw vegetables as snacks.
Back to the frozen vegetables. Here are some types I get from Price Chopper:
Frozen Vegetables: carrots, corn, string beans, and peas.
Szechuan Vegetables: broccoli, shoestring carrots, onion strips, red peppers, mushrooms, pea pods, and water chestnuts.
Italian Blend: zucchini, broccoli, carrots, Italian style string beans, and baby lima beans.
Stir Fry Blend: broccoli, carrots, green beans, onions, pea pods, and red peppers.
There are many more types, California Blend, Peas and Carrots, etc. Choose what you like, mix it up and enjoy! I also like to add more peppers (by cutting up raw peppers), onions, or tomatoes to the dish, or if I specifically buy a separate vegetable I throw that in as well. As long as you get more than 4 vegetables chances are you are getting many of the needed nutrients.
I like to steam these vegetables in a pan, with a small amount of water and covered. I wait until the water has completely evaporated (with the cover on!) and then add things to make these vegetables taste better. Sometimes I will eat them just like this, with some freshly ground peppers on top. I may also eat them without any other additive, on top of a piece of chicken breast.
I like to add a can of sauce after the vegetables are cooked, then a tablespoon of dried onion, and freshly ground pepper. I let this cook on high for another 10 minutes or so, or until a decent amount of water has evaporated from the sauce.
Another alternative to these vegetables is to let them cook until there is no more water, then add some olive oil in order to let the vegetables brown (it adds a great deal of flavor). After they get to a desired "brownness," I either eat them as is, maybe with some chicken, or I add 2 tablespoons of soy sauce. I let these vegetables cook for another few minutes and then eat and enjoy! You can also cook some rice on the side, add a bit more soy sauce (remember this is pretty much straight salt) and mix together for a really great meal (but also less healthy).
I want to also state that these methods of cooking vegetables are great for omelets. Use these ideas to stack your eggs with lots of vegetables!
Anyway, that is it for today. I hope you learned a few things about how to eat more healthy food. Thanks for reading and check back tomorrow for a new recipe!
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