Just thought I’d share my favorite quick meal with you all: A baked potato (microwaved) topped with steamed spinach (from frozen, also microwaved), and a big scoop of hummus (this one is curry hummus). Topped with a drizzle of sriracha, this is an easy, tasty, healthy meal that anyone can enjoy. Cheap too!
I typically start my day with a light, nutritious breakfast. When I worked in the afternoon and evening, I would cook first thing in the morning and have a big hearty breakfast and start prepping ingredients for cooking lunch. Now that I work a more standard 9-5 day, I don’t have time in the morning to do that any cooking. But I make my coffee and blend up a green smoothie. It’s easy to prep while the coffee brews and I feed the bunny, and easy to sip while I do my makeup and get dressed. I’ve tried having oatmeal or a sandwich instead, but it’s too messy while I’m rushing around and too heavy in my gut for the two mile walk to work. This week’s smoothies have been more purple than green – steamed beets, banana, blueberries or cherries, flax seeds, and almond milk.
For lunch, I do my best to cook something on the weekend to pack up for at least the first part of the week. Later in the week I will pack up other dinner leftovers. Worst case scenario, I take dry oatmeal with raisins or other fruit and nuts, or sometimes a savory version with peas and greens. This week we’re going out of town on Thursday, so I only need three meals, and I also need to use up some stuff in the fridge. I made tofu scramble with peppers, mushrooms, and peas for Sunday morning breakfast, then packed up the leftovers with some millet. There wasn’t a ton of scramble left, so I stretched it out with extra peas and a tablespoon of sunflower seeds for each serving. I also packed up a side of raw broccoli and hummus. I have celery and cucumbers to take on the other two days.
My dinners can be a little scattered. My manfriend usually gets home much later than I do, so we don’t always have dinner together. That’s just one more reason I try to cram a lot of nutritious food into the first part of the day! After walking home in the heat, I want a snack right when I walk in the door. Depending on my mood, I might have a bowl of popcorn, some chips and salsa, or even just fruit. If I’m really hungry, I eat some leftovers or a bowl of oatmeal. I’ll cook something light later on if we’re hungry, although I do make it a point to cook a proper dinner for two at least once a week.
Today I picked up some whole-wheat pasta and cans of beans at the store on my way home. It’s going to be in the 90’s this week, so I don’t want to have to cook beans from scratch! I have an easy formula for weeknight dinners: whole grain + bean + vegetables. Tonight I went with whole-wheat elbow macaroni, chickpeas, tomatoes, and broccoli. Here’s a “recipe” for tonight’s dinner (I’m using that term loosely, since actual recipes usually include measurements and stuff.)
Pasta With Raw Tomatoes and Broccoli
Whole grain pasta of your choice (maybe half a pound?)
1 can chickpeas, drained
Small head broccoli, chopped
3 or more cloves garlic, minced
Tomatoes (I used small yellow plum tomatoes and a big red beefsteak), diced
- Combine the garlic and tomatoes in a bowl with some salt and pepper. Let them sit while you prep everything else.
- Cook the pasta according to package directions. During the last 2-3 minutes of cooking, add the broccoli. When it’s done cooking, ladle off some pasta water and add it to the tomato-garlic mixture (this warms the tomatoes and makes it easier to toss). Drain the pasta.
- Toss the chickpeas, pasta and broccoli, and the tomatoes in a big bowl. Season with salt and pepper to taste. Add some fresh basil or parsley if you have it! (I didn’t.) Gobble it up!
I followed dinner with a tiny bit of dark chocolate. And that’s my day, folks! I recorded a good one for you, just to be clear. There are plenty that involve eating chips on my way home from work because my job is depressing sometimes, and others that feature wine and take-out Thai food, but I always strive for one like this. Aside from my after-work tortilla chips and salsa, it was pretty low on processed foods, including cooking oil. I’m always amazed at how many calories oil adds to a dish! Every time I cut it out, I drop a few pounds. If you want to learn more about why oil is not great for you, check out Forks Over Knives. The film is eye-opening and they have some super recipes on the website. Anyway, my point as always is that with a little planning, a healthy diet isn’t that hard.
To your health!
It seems to me that everyone in my life is trying to lose a little weight right now. I’m not sure if this is actually a new phenomenon or something I just happen to be noticing. But either way, between many friends turning 30 and feeling old, others getting ready to be married or recovering from having babies, and a weight loss contest at my office, I hear a lot about pounds and calories and steps and blood pressure.
I like to consider myself immune from this sort of hysteria – I’m already a pretty healthy weight for my height, and my other numbers are good too. Nonetheless, it certainly makes me extra aware of what I’m putting into my body. I’ve been a little down lately, which makes me more susceptible to the siren song of my favorite junk foods (Hello potato chips and coconut ice cream!). Add to that how hot it’s been, and I not only don’t feel like cooking, I’m more inclined to take the bus to work. So we’ve been eating a lot of take-out and convenience foods.
So here I’d like to chronicle a day where I make what are mostly good choices (I hope!) At least, if I am telling you about it, maybe I will eat better ;) Here’s what my Sunday looked like:
I started my day late, around 10:30am with a big glass of water and a 15 minute yoga routine, then followed it up with a peach and a cup of green tea while I cooked some cereal. It was a cool morning, so I figured I better embrace it and have a hot breakfast! I made a half-cup (dry) of Bob’s Red Mill 7 Grain cereal, intending to share it with my man-friend. He didn’t want any so I just ate it all! I flavored it with shiro miso and wakame, and a couple of halved grape tomatoes. Yes, I know that’s weird. It’s also delicious. I polished it off with a glass of homemade kombucha that I flavored with orange juice and red currants. Refreshing!
After puttering around on the internet for a while, I decided to take a walk around the neighborhood. I was cold, and since I have issues with my circulation, a brisk walk really helps. I just made a loop down to Highland Park and back around the block, but according to Google Maps, it was almost two miles! I had another cup of green tea when I came back.
Got a little peckish while doing some computer work, so I made a snack: Ants on a Log! Paired it with a cup of soymilk and got back to work.
Dinner had to involve eggplant and bell peppers, since that’s what I had in the fridge! I also had some tempeh, and after perusing How to Cook Everything Vegetarian, I came up with a yummy dish that I paired with brown rice. It was simple enough to make that I’m not going to patronize you with a recipe. I just sauteed two peppers and an onion, then added cubed tempeh and blackened eggplant. My sauce consisted of 2 tablespoons of tamari and 2 tablespoons of Heinz ketchup, with a tiny bit of sesame oil.
There are two ways to blacken an eggplant, which is the easiest and least fussy way to cook it. You can do it under the broiler until it collapses, which is great on a cool day or if you have either a big eggplant or a ton of smaller ones. Or, you can do what I did with my two little ones and blacken them in a dry skillet over medium-high flame until they collapse. You have to turn them occasionally, but it’s stupidly easy.
That was my day in food! I am not a big believer in counting calories, but I do occasionally log a few days into My Fitness Pal to make sure I’m on the right track. Usually it serves as a big reminder that oil adds A LOT of calories to a meal, so I get back to using less of the stuff. According to the app today, I can still eat another 400 calories. That’s unusual for me, and is probably just because I slept so late that I never really had lunch. It also tells me that I’ve had quite enough sodium, thank you, and could stand to go easier on the cooking oil in my stir-fry. I thought about that when I made it, but I couldn’t talk myself into washing a second pan if I got out the non-stick skillet after blackening the eggplant in cast iron. Anyways, I’m a big believer in food diaries if you want to lose weight. Even without a fancy app, keeping track holds you accountable.
Let me know if you thought this was interesting, or I should just stick with recipes. People are always asking me what I eat since I don’t eat animals, so I figured I’d be nice and answer with something other than “Plants.” Not only that, lately I’ve been getting the question, “How do you stay so thin when I see you eating all the time?” Anyway, I could also show a work day of eating later on, if people are interested.
Spring is a funny time of year in Pittsburgh. It’s either blazing hot and humid or cold and drizzly, and it’s nearly impossible to predict when the weather will change. So some days are worthy of light salads and avocado toast and bowls of strawberries, and other days I end up curled up under blankets with a bowl of soup bubbling on the stove and something toasty in the oven.
I know I haven’t posted in a while; my attention has been on crafty projects rather than writing, including a rag rug I started more than a year ago, as well as making progress on an embroidered tablecloth I started when I was 10 or 12 or something. I figure I’ll finish that by the time my grandkids are in college (optimism!)
I have been doing my usual experimenting in the kitchen, of course with my usual mixed results. Over the winter my manfriend and I discovered The Great British Baking Show on PBS and were immediately hooked. This inspired some wonderful, tasty, cold-weather experiments, including a savory pie that leaked, but was delicious and somehow free of the dreaded soggy bottom:
I also made Irish soda bread that was dense and leaden but had a pleasantly crunchy crust, and more recently I attempted pizza in spite of my fear of yeast doughs. It was shockingly easy and turned out great. If you want my recipe, go to Aldi and buy some instant yeast. That’s what I used, the yeast package recipe and jarred sauce.
And finally last weekend I made crepes filled with fresh strawberries, mango, and banana, drizzled with homemade vegan chocolate ganache, which were a lot of work, but positively scrummy, as Mary Berry would say. We inhaled the crepes before I could photograph them. They weren’t pretty anyway.
All of those recipes are still works in progress and decidedly too wintery for June (except the crepes), so allow me to share today’s one-pot healthy cheap-tastic meal that required few ingredients and minimal time at the stove. I’ve got it all packed up for this week’s lunches at work. I might add a side of baby carrots and broccoli to round it out, but more likely I will pack them and not have time to eat them till after work anyway.
Easy Peasy Pilaf
1c millet (or quinoa, or bulgur, or that 10 minute barley or spelt from TJ’s, or probably steel cut oats would work (if you try that, let me know))
Mushrooms, 8-16 oz, sliced (I think I used 1.5 8oz boxes but can’t be sure)
2-2.5c vegetable stock (or water + seasonings)
1c peas (edamame or lima beans would be good too)
3T sesame seeds
1T apple cider or rice vinegar
drizzle of sesame oil
green onions for garnish
1. Start by sauteeing your onion in a saucepan with a little cooking spray or small amount of oil for a few minutes, then add the millet (or other grain) and stir. Let the grain toast, stirring often, for about 5 minutes.
2. Add mushrooms and stir some more. If the grain is starting to get too brown add your stock now. If not, continue to cook the mushroom-millet mixture for a couple minutes, then add the stock.
3. Cover and simmer for about 20 minutes until most of the liquid is absorbed. Then stir in the peas, turn off the flame, cover again, and let it stand for at least 5 minutes to cook the peas finish absorbing liquid. You don’t want to overcook them; no one likes mushy peas! If you’re using edamame, you’ll need to add them sooner as they take more time to cook.
4. When your peas are warm and the last of the liquid has been absorbed, stir in the sesame seeds, sesame oil, vinegar, and green onions.
In other news, you know why green onions are great? They’re yummy and cheap to begin with, keep a long time, are fast and easy to use, and you don’t have to buy them very often because if you put them in a glass of water on your windowsill THEY WILL REGROW!!! Check out my stylish scallion set-up:
In other news, I’ve been doing the Happy Herbivore Yogivore Challenge, which is basically just getting yourself on the mat for a few minutes a day for 21 days. It’s helping a lot with the stiff neck I get from embroidering for hours at a time (I’m determined to finish that tablecloth someday). Plus it’s a not-very-intimidating way for me to get back in shape a little. My desk job doesn’t cut it in that respect; not like chasing children did! Anyway, since you read this far, I’m going to reward you with a picture of my bunny bothering me while I do yoga.
For a long time I really didn’t understand why so many people had such a hard time eating healthy food. I got up every morning, ate a bowl of oatmeal or leftover soup for breakfast, and later cooked a big batch of something for lunch and packed a portion up for dinner at work. Once or twice a week on my night off, I’d make a nice dinner for my manfriend, complete with dessert (usually something decadent from Chocolate Covered Katie). I mean, yeah, I snacked on popcorn or crackers after work most nights, and would have a beer or some chocolate if my shift was stressful, but all it took was a little time and planning to make mostly healthy choices. I secretly thought that the rest of America was just lazy. Sorry guys.
This was my routine for years, from the time I was a Brooklyn nanny working after school, to when I moved to Pittsburgh and took an evening shift call center job. I usually worked part-time and although I didn’t have many evenings free to be social, I did have a lot of time to cook and experiment in the kitchen. Fast forward to this February, when I accepted a new position at my job that requires me to work mostly during the day. I have some flexibility, but it’s a basic Monday through Friday, 9am-5pm job.
My routine is entirely different now and I don’t have it all figured out yet. I get up every morning and make coffee and a big green smoothie. I was beefing it up with a great protein powder from Arbonne for a while, but that’s not currently an option for various reasons, so now I’m adding oatmeal and a handful of almonds to give it staying power. Lunch at work is usually leftovers or some basic grain/bean/veg combo, the usual stuff I make, although I do occasionally succumb to ordering in. And dinner is where I struggle. No matter what I eat for lunch or if I take an afternoon snack, I seem to always come home half-starved and ravenous. So I snack. Popcorn, cereal, leftovers, junk food…and by the time dinner time rolls around, I’m too full to cook (a reverse from when I got home and was too hungry to cook). So I skip dinner and around 8 or so I realize I don’t have anything to take for tomorrow’s lunch and hastily throw a meal together. It’s usually curried lentils or split pea soup, both of which I’m horrifically bored with, by the way.
I get it now! This is why people don’t cook all the time. You’re too tired and you forget to soak the beans before leaving for work and you end up making ramen and scrambled eggs for dinner or ordering sushi delivery, and then don’t pack a lunch and order Chipotle at work then next day. I get it, I was totally spoiled. So that brings me to this question: What do we do about it?
Seriously, what are your strategies for cooking healthy meals on a busy schedule? Share your wisdom with me, internet friends!
Here’s another picture of my bunny to reward you for your tips:
Please forgive my week-long delay in publishing this. Now please enjoy the only post I’ve ever written with a massive hangover.
I’m sipping ginger kombucha and hoping my stomach settles some time today as I write this. I rang in the New Year last night with some of my closest and oldest friends, ate a lot of food, and drank an unknown quantity of whiskey. Hence my stomach’s need to settle.
I did prepare for this situation though, by planning ahead for my first breakfast of 2015: I sent my manfriend to the store for coffee beans and eggs yesterday while I stayed home and made fake sausages and unpacked a gallon of sauerkraut. Sauerkraut is necessary for New Year’s Day so you have good luck in the new year, and as an added bonus it is cheap and easy to make, as well as great for your micro-biome. I’m not sharing how to make kraut today because there are too many other people more qualified than me, but I will share with you how I made my meatless sausages! I made them up as I went along, so understand that the measurements are not precise, but they were awfully tasty.
1 cup cooked lentils, well drained
1 cup cooked white beans, well drained
1 cup rolled oats
1/2 cup cooked pearl barley (brown rice should also work, I just happened to have cooked barley on hand)
1/4 cup walnuts
1 medium onion
lots of garlic (I used a bunch of those tiny cloves from the center of the head and I didn’t count)
1/2 a medium apple, cored and chopped
3 Tblsp nutritional yeast
1 Tblsp tomato paste
1 tsp soy sauce
1/2 tsp salt, or to taste
1 tsp each of several different dried herbs; I used oregano and thyme and lemon-pepper seasoning blend. Put in sage too. I don’t know why I don’t have it.
1 tsp each of ground coriander, paprika, and turmeric (smoked paprika would be great!)
1. Start by grinding up the onion, garlic, herbs and spices, and walnut in the food processor until you have a chunky paste.
2. Add the beans and lentils, oats, barley, tomato paste, and yeast. Pulse until combined but not totally smooth.
3. Taste for seasoning and once you’ve got it just right, add your apple chunks and pulse a few more times. You want to be able to see some bits of apple.
4. Refrigerate the goop for about half an hour, then shape into links or patties. Actually, make patties because links kind of look like dog turds. Then put them back in the fridge until you’re ready to cook them, even overnight.
5. Cooking method is where I’m not sure what to tell you. I pre-baked mine yesterday at 400 for about 20 minutes (both links and patties), then fried them this morning. They were way too brown and a little dry. I think you’ll get the best results if you fry them in a bunch of oil from raw goop, but that will take forever. So that being said, also feel free to bake them on a parchment-lined pan or greased pan (for more oily sausagey results). Do them like any of my burgers, but perhaps less time since I assume you’ll be making smaller patties. Sorry to be vague. I trust you though. You’re smart people who are probably less hungover than me, and you can figure it out.
We also had grapefruit, grits, bagels, eggs, and coffee for breakfast today with our good-luck kraut and sausage. Put ketchup on the sausage. Why don’t we ever buy ketchup?
Bon appétit! And happy New Year!
Pancakes were always a big deal in my family. Every weekend, my dad would cook up heaps of homemade pancakes from his own recipe stored deep in his brain. My dad is an early riser, whereas my mom has always worked the evening shift at the hospital, so on Saturday mornings she slept in while Daddy took care of breakfast. Some of my best memories are of sitting around the kitchen table with my siblings, fighting over who got the next pancake.
Eventually though, all good things must come to an end. My dad took a new job driving a truck cross-country and wasn’t home on the weekends anymore. One of the first Saturdays without him, my little brother, who must have been about eight at the time, decided that cold cereal wasn’t gonna cut it. So we pulled our mom’s Fanny Farmer Cookbook off the shelf and looked up a recipe for pancakes. He did most of the work, although I guess I supervised the use of the stove and stuff. My most important job though, was to eat the pancakes however they turned out. Flipping pancakes is not necessarily easy if you don’t know what you’re doing, and it’s even harder when you are a little kid who has trouble reaching the back of the stove. Some of them were bad. Really bad. Burnt and raw all at once, somehow both over-mixed and with baking powder lumps, but I ate them!
We worked on pancake making for months, trying different recipes, convincing our dad to write his down as best he could, and after much experimentation (and many awful pancakes for me to eat) my brother came up with his own perfect formula. I went off to college with his recipe in hand and made pancakes for my friends more times than I can remember. As the years have gone by, I’ve done my own experimentation, adding different ingredients, making them healthier, veganizing, improving, playing, and always eating the (occasionally awful) results.
Today’s experiment went well, so try these fluffy and flavorful, healthy and hearty pumpkin pancakes, perfect for fall. This recipe makes a ton of pancakes, by the way. If you are just one or two people and don’t want to eat leftovers all week, halve it. If you are feeding four growing children, get two pans going so that they cook faster and minimize arguing.
Pumpkin Oatmeal Pancakes
1 cup quick oats
2 cups whole wheat flour
1/2 cup sugar
3 tsp baking powder
1 1/2 tsp baking soda
2 tsp cinnamon*
1/2 tsp salt
3 cups milk of choice**
2 tsp vinegar or lemon juice
1 tsp vanilla
3/4 cup pumpkin puree***
1. Stir vinegar and vanilla into the milk, either in a bowl or right in the measuring cup. Then add the oats and let them soak in the milk mixture for about ten minutes while you prepare the other ingredients. This is a great time to make coffee!
2. Sift together the remaining dry ingredients.
3. Add the oat-milk mixture and the pumpkin to the flour mixture and stir until just blended. Let it rest for a few minutes while your pan warms up. This is a good time to pour a cup of that coffee you made in step one.
4. Heat a skillet or griddle over medium-low heat for about five minutes. I like non-stick, but sometimes I use cast iron lightly sprayed with cooking oil. Ladle some batter into the pan, tilt it a little to spread the batter out, and cook until bubbles appear on the surface and the edges start to dry. The flip and cook a few more minutes until brown and puffy.
5. Eat drizzled with maple syrup or honey, maybe some toasted walnuts if you feel ambitious, and a nice hot cup of coffee.
*Feel free to add other spices like nutmeg, allspice, ginger, and clove. Today I happened to only have cinnamon
**I used almond, soy should work too.
***I used a can from Aldi – only 79 cents! Make sure it’s just pumpkin, not pie filling.