Hangover Breakfast Hash

After a late night of celebrating with my now former coworkers, I awoke craving something fried. My fridge was looking a little empty, but I had just enough ingredients to make this delicious and nutrient-rich breakfast hash, which I served alongside oven-roasted potatoes and black coffee. Can you ever really go wrong with potatoes?

Ingredients

1 medium onion, diced

2 small sweet potatoes or 1 normal sized, peeled and diced small

1 block of frozen medium firm tofu, thawed, squeezed out and drained, then shredded

2 or 3 big curly kale leaves, stemmed and roughly chopped

roughly 2 Tbs barbecue sauce

salt and pepper to taste

a little oil or cooking spray, optional if you use a good nonstick pan

  1. Heat up your pan with oil, if using, on medium-high, then add the onion. Cook for a few minutes, stirring occasionally, until it starts to brown.
  2. Add your sweet potato chunks and let them brown with the onion.
  3. When your sweet potatoes and onion are a little brown and starting to soften, add the shredded tofu and give it a good stir. The tofu will start to brown as the water evaporates. Add salt and pepper.
  4. When the sweet potatoes are soft enough and the tofu is brown, add your kale. Then put a lid on it and let the kale wilt for a couple minutes before uncovering and giving a good stir. Cover again and let the kale cook almost to your desired tenderness.
  5. When your kale is almost where you want it, throw in the barbecue sauce and mix thoroughly. Cook until the flavors have blended a little and the kale is sufficiently wilted for your taste. Adjust salt and pepper, or add more sauce if you prefer. I really think it’s at its best with just a little bit though.

There you have it. Serve with whole grain toast or more potatoes like I did! This would also be great for dinner with side of rice or another cooked grain.

Post-Gluttony Smoothie

I don’t know about you all, but I ate my weight in pie and stuffing this weekend! It was pretty great, but after this long weekend of indulgent fare, I am ready to get back into my good habits again. That means starting my Monday morning off right with a little yoga and a special seasonal green smoothie.

I have a discarded apple from my mother’s awesome centerpiece (they’re turkeys made of apples! I didn’t take a picture!), as well as a good amount of fresh cranberries in the freezer. I bought them not for the sauce potential, but because they’re a healthy treat this time of year. I’ve also got an abundance of lemons due to a special at the local store. It is with these humble ingredients that I bring you this sweet-tart, light, refreshing breakfast.

Ingredients:

1 small apple, or half of a large one (your choice of variety), chopped

1 lemon, juiced

1/3 cup of fresh cranberries, or to taste (they are quite sour)

handful of greens (I had celery and chard)

1 cup cold green tea

1-2 Tbls chia seeds or ground flax seeds

Optional, for sweetness: half a frozen banana or one or two dates

a bit of fresh ginger if you’ve got it, 1/2 tsp powdered if not

1/2 tsp turmeric

1/4 tsp cardamom

And if you are brave, a dash of cayenne!

  1. Place all ingredients in the blender and blend until smooth.

I hope all of you had as delightful a holiday as I did! My manfriend and I spent Thanksgiving day in the country with my family for dinner, then spent the rest of the weekend eating leftovers and snuggling under blankets watching Jessica Jones.

People often ask me what on earth I could possibly eat at a meal centered on a slaughtered bird, but in the 15+ years I have eschewed eating animals, I’ve never gone hungry on this holiday. Most sides can be easily made meatless (stuffing made with vegetable broth, for example), and the rest are mostly vegetables anyway. Since I figured out my sensitivity to dairy, it’s been a little trickier, but we just make the mashed potatoes with almond milk and butter the vegetables with Earth Balance. For a main dish, we used to buy a Tofurkey, but a few years ago my mom started to experiment with making her own seitan-centerpiece for my brother and me. Some of them have been frankly pretty bad, but this year she got it just right! I’ve also brought to the meal a good number of hearty vegan dishes, like last year’s Corn Chowder Quinoa Casserole (from Let Them Eat Vegan!) and this year’s foray into vegan potpie…That recipe is to come! Stay tuned!

 

A Day in the Life, Part 2

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.

Three little bowls: pre-millet, but post-sriracha.

Three little bowls: pre-millet, but post-sriracha.

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

Ingredients:

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

  1. Combine the garlic and tomatoes in a bowl with some salt and pepper. Let them sit while you prep everything else.
  2. 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.

    Sometimes there is pasta in the pasta water.

    Sometimes there is pasta in the pasta water.

  3. 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!
Not gonna lie: I ate a lot of this.

Not gonna lie: I ate a lot of this.

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!

A Day in the Life

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:

Breakfast:

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.

Afternoon Snack:

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.

Ants on a log!

Ants on a log!

Dinner:

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.

The little black flecks are black sesame seeds.

The little black flecks are black sesame seeds.

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.

Getting black!

Getting black!

Collapsed.

Collapsed.

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.

Healthy Pumpkin Oatmeal Pancakes

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.

Pancake!

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

Ingredients:

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.

Bubbles!  Almost ready to flip.

Bubbles! Almost ready to flip.

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.

 

 

The Green Pancake Challenge

Earlier this week, one of my friends invited me over for St. Patrick’s Day pancakes.  I immediately offered to make them because…well, she knows why.  Then she challenged me to make them green – WITHOUT artificial coloring!  Not being one to turn down a challenge, I got to work.

I immediately thought of savory pancakes, like zucchini or potato with spinach, but that seemed like cheating.  We wanted a pancake to eat with maple syrup, that just happened to be green.  Then it occurred to me that if I can make a green smoothie sweet and delicious in spite of its spinach content, why not a pancake with spinach and banana?

My first batch started with my regular pancake recipe as a base, which includes a banana and a flax egg, simply with the addition of half a cup of frozen thawed spinach, squeezed as dry as I could make it and blenderized with the milk.  They were tasty, but tasted very strongly of banana and were much too moist and dense, as well as so thick that they couldn’t be cooked through.  (I’ll save that batch for when everyone’s really wasted.)  I did think that with a few minor modifications  they’d make great muffins.  Since my heat was out this morning yet again, I made the changes and baked some fabulous bright green muffins.

Mixing up my green batter.

Mixing up my green batter.

While the muffins were in the oven warming my apartment, I got back to work on the pancakes.  I added more milk and halved the banana, while also upping the sugar content to make up for the lost sweetness of half a banana.  I’m not totally convinced they really needed more sugar, but I included it here, since I haven’t tried making them with less.  After cooking the first two, I could tell they still weren’t perfect, so in a burst of inspiration, I threw in a handful of oatmeal.  Pancake perfection!  Moist but not soggy, not too dense or too airy, and bright green inside.  The Green Pancake Challenge is won.  Plus, you get two recipes in a single entry!  Happy St Pat’s, and happy eating.

Ingredients for Green Pancakes:

1 c white flour

3/4 c whole wheat flour

1/2 c rolled oats

2 T sugar

3 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

a dash each of cardamom, nutmeg, and allspice

2 c plant milk (I used almond)

1/2 very ripe banana

1/2 c frozen spinach, thawed and squeezed as dry as you can

2 T maple syrup

2 T canola oil

1 tsp vanilla

1.  Sift dry ingredients together in a large bowl.

2.  Blend wet ingredients until smooth in a blender.

3.  Add wet ingredients to dry and stir until just combined.  There can be some small lumps; it’s important not to overmix!

4.  Fry them in a non-stick skillet over medium heat like any other pancake, and serve with maple syrup.

Shamrock cake!

Shamrock cake!

Ingredients for Green Muffins:

3/4 c white flour

3/4 c whole wheat flour

1/2 c rolled oats

2 tsp baking powder

1/2 tsp baking soda

1/4 c sugar

1 tsp cinnamon

1/2 tsp each ginger and cardamom

2 T ground flax

1/2 c frozen spinach, thawed and squeezed as dry as possible

1 1/2 c plant milk (I used almond)

1 very ripe banana

1 tsp vanilla

Optional but highly recommended: 1/2 c mini semisweet chocolate chips

1.  Preheat oven to 375F and lightly oil a muffin tin for 12 muffins.

2.  Sift dry ingredients together in a large bowl.

3.  Blend wet ingredients until smooth in a blender.

4.  Add wet ingredients to dry and stir until just combined.  Fold in chocolate chips.

5.  Spoon the batter into the muffin tins and bake for about 25 mins, until a toothpick inserted into the center comes out clean.  Cool in the pan for a few minutes, then turn out onto a wire rack.

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Pumpkin Pie Breakfast Bar Experiment

I know it’s the wrong time of year, since it’s almost Spring, but I had a giant can in the cabinet leftover from pumpkin muffin making season.  And anyway, I can think of at least one person (you know who you are) who would argue that it’s always the right time of year for pumpkin.  So last week I felt like baking a pie, and pumpkin seemed the logical choice based on the contents of my pantry.  Then I had leftover pumpkin puree, and I needed a filling breakfast to eat on the train while on my way to a babysitting job at the ungodly hour of 7am.  Thus I created the shockingly delicious and filling Pumpkin Oatmeal Breakfast Bowl, involving raw rolled oats, pumpkin, soy yogurt, raisins, cinnamon and nuts all placed in a plastic container the night before and stirred together into a cold orange slurry while riding the G train.

Someone recently suggested more snacky things on the blog (sorry Ray, I failed to come up with a chip alternative), so I took my remaining cup of pumpkin puree and got to work on a breakfast cookie.  It’s not quite perfect, but I like it and I am excited that there’s a lot of room for fun variations.  You may prefer something a little sweeter.  If so, I suggest adding a few tablespoons of maple syrup or honey in step 3.  A more natural route to sweetness might be to grind a few dates with the nuts, but you’ll have to try it and let me know how that turns out.  Also keep in mind that the browner the banana, the sweeter it will be.

Ingredients:

1/2 c nuts of your choice (I used walnuts)

2 c rolled oats

1/4 c ground flax seed

1 tsp baking soda

2 tsp cinnamon

1/2 tsp each: nutmeg, cloves, allspice, ginger

1 c pumpkin puree (not pumpkin pie mix! the only ingredient should be pumpkin)

1 large ripe banana

1/2 c plant milk (I used almond)

1/2 c raisins

1 c rolled oats

1.  Preheat oven to 350 degrees and lightly grease a 9″x13″ pan, including up the sides.  You could try a smaller pan for thicker bars, but I can’t guarantee the results.

2. In a food processor fitted with the S blade, pulse the nuts until they are slightly chopped.  Add 2 cups oats, flax, soda, and spices and pulse until just combined, but not so much that the oats and nuts get powdery.

3.  Add the pumpkin, banana, and milk.  Pulse until well-combined.

4.  Add the raisins and remaining cup of oats.  Pulse a few times, then finish mixing by hand.  The batter will be quite thick by now.

5.  Spread the batter evenly in the pan.  Bake for 25 minutes, until lightly browned and pulling away from the edge of the pan.  Turn it half way through the cooking time for even baking.

6.  Let it cool in the pan for about 10 minutes, then cut into squares and carefully remove them from the pan to cool on a wire rack.

So what kind of variations could we make?  I’m thinking of a peanut butter and banana bar next, with either blueberries or chocolate chips.  Who else has ideas?