Category Archives: healthy

portobello mushroom sliders & roasted red pepper pesto

my weekend
greyout
raves
new friends (thanks nick)
sunny san diego: always brings out the BEAST in me
eyes closed, bass pounding, menthol cigs and the heavy weight of a hand on my shoulder
my arms, back, neck, thighs
good vibes
consequences now

this classy recipe makes up for my weekend behavior

Balsamic-Marinated Portobello Mushroom Sliders with Roasted Red Pepper Pesto
& Raw Kale Salad

2 large portobello mushrooms, gills scooped out, quartered
good balsamic vinegar
thyme
1 clove garlic, minced
dinner rolls or mini brioche buns, brushed with olive oil (and garlic salt!)
spinach or arugula
asparagus cut in thirds
parmesan cheese
1 large red pepper (or a jar of roasted red peppers in oil)
8 – 9 large fresh basil leaves
1bsp lemon
1 tbsp roasted pinenuts
e.v.olive oil, salt, pepper
kale, stem removed, sliced
avocado
dried cranberries
slivered almonds
soy sauce
scallions, sliced 

in a mortar & pestle, crush a few leaves from a sprig of thyme and a clove of garlic with about 3 – 4 tbsp of good olive oil. whisk in about 1.5 tbsp of balsamic vinegar. drizzle over portobello mushrooms, toss, and leave alone to marinate. Toss asparagus and arugula, separately, in olive oil, splash of lemon juice, s/p.
meanwhile, in an oven at 350F or over a gas stove, char the red peppers, when cooled, peel. Or take 1 pepper from a jar of roasted peppers and place in a small blender. add basil, pinenuts, lemon juice, and a good drizzle of olive oil (3 tbsp). blend until smooth. add olive oil, salt and pepper as needed. Set aside
roast asparagus at 350F for 5 minutes, then sprinkle with freshly grated parmesan, roast for another 5 minutes.
in a grill pan or over a grill, grill mushrooms and bread

meanwhile, toss kale, cranberries, almonds, avocados and scallions in 2:1 parts olive oil and soy sauce. add pepper as needed.

to assemble, roasted asparagus, arugula, mushrooms, dollop of red-pepper pesto, and a slice of avocado
serve the kale salad on the side

PINKIES UP, LADIES

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chicken & veg soup

So pollution has been pretty bad here in Shanghai for the last few days.
and I have been, to say the least, smoking a lot
got sick last week with a fever and cough and paid a visit to a local Chinese hospital
questionable cleanliness…
went home, made some chicken soup, special soy milk tea and passed out for the day

needless to say, i’ve been going out at it again.
keep ’em crossed that the cough doesn’t return.

chicken & vegetable soup

1 large carrot, cubed
1 cucumber
1/2 onion, sliced
(6 large shiitake mushrooms, sliced)
helpful serving of spinach
1 clove garlic, minced
5 large cherry tomatoes, halved
1tbsp chopped fresh thyme
1 liter (about 4 – 5 cups) lemon-soaked water (or salt-free chicken broth)
2 boneless, skinless chicken breasts, cut into chunks
(1 chorizo or spicy italian sausage)
(1/2 c. brown rice)
1 bay leaf
s/p/olio

in a large pot, brown chicken and chorizo in 1/2 tbsp olive oil. remove and set aside. in the same pot, sweat onion, carrot, & garlic until fragrant. celery at this point would be nice too. add meat back in and saute. slowly add broth or water. add thyme and bay leaf(or any bouquet garni) along with tomatoes and brown rice. bring mixture to a boil, reduce to a simmer. add salt to taste. simmer for an hour or more. 20 minutes before serving, add shiitake & cucumber; continue to simmer until cucumber is softened. add spinach and wilt.
ladle into large bowl and serve with a piece of crusty bread & fresh mint tea.

love,
k

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Kimchi Fried Rice with Chili-Garlic Sauce and Fried Eggs

So we’ve rolled the clock back and the fact that it’s so incredibly dark all the time is making my body crave carbs and comfort foods. (Particularly bread crusts which I normally don’t care for). Anyways, I have a ton of leftovers in my fridge and what better way to utilize them than to make a homey fried-rice. Normally, fried-rice calls for anything you have left in the fridge but I absolutely urge you to go out and buy some spicy Korean kimchi to make this dish sing: roasted garlic and smokey chili really makes for an amazing bed for saucy stir-fries.

I didn’t have that much kimchi left in the fridge so the proportion of kimchi to rice was off and it wasn’t incredibly spicy but the flavor it imparts was spot on.  And to add to that, I’m not incredibly tolerant of heat (sadface) but I love the smokey flavor of chilis.

Kimchi Fried Rice with Chili-Garlic Sauce and Fried Eggs
2 c. brown rice
1 c. cabbage kimchi, sliced into 1/2 inch strips
1 – 2 tbsp gochujang (a korean red pepper sauce) or chili-garlic sauce or to taste.
3 eggs beaten, and an additional whole eggs per serving
1 carrot, minced
1 leek rinsed and white parts, sliced
1 shallot, sliced
1 garlic, minced
1/4 c. defrosted peas
3 tbsp (light) soy sauce
2 tbsps sesame oil
1 green onion, sliced for garnish

(1/4 lb ground beef or pork, optional)

In a large wok or deep-dish saute pan, saute carrot, leeks, shallots, garlic, and 1 tbsp soy sauce in 1 tbsp sesame oil over high heat. If you are using meat, saute before the veggies until browned. Add sliced kimchi and juices. Stir and incorporate.  Add additional gochujang or chili-garlic sauce if desired. Mix in brown rice and peas. Stir to incorporate. Do not cook too long or rice will become soggy.

Make a well in the center of the rice. Add additional tablespoon of sesame oil and pour egg into well. Wait until it sets a bit before stirring the well. After egg has cooked mostly, incorporate it into the rest of the rice. Remove rice from saute pan and fry whole eggs to desired doneness. Serve over hot rice, garnish with green onions and additional kimchi or chili-sauce.

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Autumnal Root-Vegetable, Chickpea, and Squash Curry with Coconut Rice

I hope all you Americans voted yesterday in the midterm elections! Aside from politics, November is also the official start of the Holidays… aka OVER-EATING. Oh no! It’s okay, we will be careful this year. ha. ha.

Anyways, what’s so great about the Fall is the array of vegetables that are available now and that are in season. A great way to eat sustainably is to eat locally, thereby eating in-season produce. As we enter winter, less fresh vegetables will be available (to my northern and east-coast neighbors) BUT storable vegetables, including root vegetables and squash will remain popular. Let’s not forget frozen vegetables which retain a lot of nutrition, dried spices, and a variety of canned produce; all of which are incredibly important when fresh options that you want are out of season or are too expensive.

Today’s recipe is a late fall recipe which I think is more appropriate for other states because we Californians are still experiencing 80 – 90 degree weather in the midst of an encroaching winter. I love this curry because it really exemplifies how wonderful root vegetables are. It has incredibly complex and developed flavors from slow-cooking, and is good for you. Despite having such an extensive ingredient list, this curry is a mostly set-it-and-forget-it recipe. You can definitely just dump everything in a deep pan and saute it but having made it both ways, using a slow-cooker is absolutely the way to go as all the vegetables were incredibly buttery and there was no sign of powdery potatoes.

BTW, check out my bad-ass jack-o-lantern (although it started to get some cracks in it). That was about 4 hours of work and a bloody thumb. I composted the innards!

By the time I took this (I was working on Halloween!), there was a huge ball of fuzzy mold growing in there and only realize after I dumped a flashlight in there. So nasty.

Autumnal Root-Vegetable Curry with Coconut Rice
Serves 6 – 10

for all canned items, try to find no-salt added or low-sodium
3 tablespoons Madras Curry Powder (spicier, better flavor, imo)
1/2 tsp cinnamon
1/2 tsp turmeric
1 tablespoon cumin
1 tablespoon ground coriander
1/2 tsp each kosher salt and freshly ground black pepper
3 cloves garlic
2 tbsp fresh ginger, peeled

(optional: 1/2 jalapeno or serrano, seeds removed)
1/4 c. olive oil
1/4 c. low-sodium vegetable stock
—–
1 large yukon gold potato (some people love sweet potatoes/yams), chopped into 1 inch pieces
3 carrots, chopped
1 small onion, chopped in quarters
2 c. banana squash (they’re in the supermarket sliced into pre-packaged slices because they grow up to 4 feet in length), chopped, or substitute with butternut
1 14 oz. can chickpeas (garbanzo) drained
1/2 to whole 14 oz. can diced tomatoes
1/3 c. frozen peas, defrosted
3/4 c. low-sodium vegetable stock
1 bag fresh spinach
1 14 oz. can light coconut milk
1/2 c. packed fresh coriander, chopped

For the rice:
2 c. brown basmati rice, soaked for 20 minutes and drained
3 c. water (or a combination of water and left-over vegetable stock and coconut juice)
1/2 c. coconut milk (omit if using juice)
1 bay leaf

1 tbsp soy sauce
1/4 c. fresh coriander, chopped

In a food-processor, combine the first set of ingredients from the Madras curry powder to the vegetable stock. Process until smooth, adding salt slowly. Heat a medium-sized pan over medium-high heat. Add the processed sauce and saute until it has reduced. Pretty much running your spoon through it will leave a streak. Boil for a minute until fragrant. Add onions and carrots, saute until they just begin to soften. Remove from heat and add to the slow-cooker. Combine the rest of the vegetables and 3/4 c. vegetable stock. Toss until combined, adding more salt as needed. I added another tablespoon and a tsp black pepper.

Cook, covered, in a slow-cooker for 6 hours on high or until vegetables are tender.

For the rice, bring coconut milk, water, bay leaf, and rice to a boil. Reduce to a simmer and let simmer for 30 minutes, until water has been absorbed. I used an Asian rice cooker and did not let the rice soak in water before hand. Brown basmati takes significantly longer and a bit more water than normal brown rice so I had to set it for two rounds in the cooker although it may come out amazingly with 1 round for others. Others, when cooking over the stove, may let it boil for 5 – 10 minutes longer before reducing the heat. When done, toss with coriander and set aside.

Check potatoes, they will be firm but oh-so buttery and delicious. Stir in about half a bag of spinach, fresh coriander, until wilted, and 1/2 14 oz can of coconut milk. Serve over hot basmati rice.

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Green Beans with Tofu and Shiitake Crumble

I went to the pumpkin patch recently and talked to the farmer there about owning and humanely killing my own chicken. He said, get back to me on the 31st and we’ll talk about selling you my chickens. I don’t know if he mentioned showing me how to kill and butcher one but my grandma has done it. I’m excited. If I’m going to eat chicken meat, I should be able to kill it myself or at least watch the process. Granted, I’m being pretty over-confident right now. I’m sure it’s going to totally gross me out and I’ll probably just settle for being happy to eat humanely-killed meat that I didn’t slaughter. WOO! …Or turn out like my dad, who watched my grandmother kill chicken, and now does not eat poultry (only red-meat; my father is a terrible person). Anyways, details about this later.

For the last Meat-Free Monday, I experimented with tofu. Braised Tofu was on sale and I grabbed that instead of extra-firm… but I’m sure that extra-firm will be just fine for this recipe. I thought it would crisp up a little but texturally, the tofu didn’t turn out crispy or chewy like meat, however, the reserved tofu strips were nice and caramelized. But just for reference, using ground tempeh or seitan would definitely be a better soy-protein substitute. Tofu still provides tasty results.

Green Beans with Tofu and Shiitake Crumble
1/2 lb fresh green beans, tips removed, chopped into bite sized pieces
1 large clove garlic, minced
1 inch piece peeled ginger root, grated
4 tbsp low-sodium soy sauce
1 tbsp hoisin or bean sauce
1 tsp mirin or rice wine vinegar
1/2 tsp brown sugar
1 pack braised tofu or extra-firm tofu, ground seitan or tempeh
7 – 10 fresh shiitake mushrooms, minced
1/2 tbsp corn starch with 4 tbsp water
sesame oil
cilantro or green onions for garnish

Start by pressing the liquid from the tofu by wrapping it with paper towels and placing a heavy object, like a skillet, over the whole or halved piece of tofu. Let sit for 10 – 30 minutes then crumble 3/4ths of the tofu with your hands. Chop the rest into strips. Mix crumbled tofu with minced shiitake.

In a small bowl, mix together minced garlic, ginger, soy sauce, hoisin, vinegar/mirin, and sugar. Set aside.

Heat a large wok or deep pan over medium-high to high heat. Add 2 tbsp olive oil or sesame oil and add the reserved tofu strips. Saute until golden brown, flipping only a few times (~5 minutes). Add the green beans with 1/4 of sauce mixture until green bean skins begin to pucker, about 6 – 7 minutes. Keep moving or they will burn. If you feel they are burning too much, add a little water, cover, and steam green beans. Season with pepper. Remove from wok and set mixture aside.

Add another tablespoon of oil and saute the tofu and mushroom mixture until tofu has browned. Add the rest of the sauce mixture and stir fry for a moment until garlic and ginger are no longer raw, about 1 minute. Add cornstarch and water until absorbed or thickened. Add chopped cilantro or green onion, if desired, and toss for a minute.

Spoon crumble over green beans. Garnish with cilantro or fresh green onions. Serve with a bowl of brown rice.

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Thai-Style Peanut, Red-Curry with Tofu and Vegetables

There are very little Thai options where I live and the place that I go to has some pretty soupy curry that I’m not a fan of (but their pineapple fried rice is off-the-hook). I’m almost positive that they use store-bought, Mae-Ploy brand Red Curry. But because both Thai dishes and curries are so complex in flavor and have an extensive ingredient list, buying pre-made* curry paste is the way to go especially if you can’t find all the ingredients or if you’re a thai-food noob like me.

I’m still learning about the different curries that pop out of Thailand. Apparently, panang curry, while similar in flavor to red curry, sometimes contains ground peanuts. I didn’t know that and added peanuts to this recipe which calls for red curry. Panang curry is also traditionally thicker; using coconut cream, as opposed to coconut milk. Authenticity has taken a leave of absence with this recipe which is why I’ve referred to this recipe as thai-style. baww.

Thai-Style Peanut, Red-Curry with Tofu and Vegetables
2 tbsp thai red-curry paste (MaePloy Yellow Curry is vegetarian)
1/2 8oz can (light) coconut milk or cream
1 heaping tbsp chunky peanut butter
1/2 c. slivered onions or 1 whole shallot, chopped
1 Japanese eggplant, cut into chunks
1 small head of broccoli, chopped

1/2 large bell pepper cut in small strips
1/4 c. defrosted peas or a handful of sugarsnap peas

1 package extra-firm tofu
1/4 c. thai basil, or cilantro– or a combination

First, drain tofu: Place paper towels underneath and over tofu brick (cut in half if you like), and place a heavy weight on top. You may also squeeze liquid out with a cheesecloth. Let sit for 10 minutes before cutting into small chunks. While the tofu is draining, salt eggplant and let drain if it contains dark, bitter seeds.

Heat a bit of peanut oil or olive oil in a large pan or wok over high heat. Toss in tofu and cook half-way to golden-brown. Toss in eggplant and onions, if using. Cook until slightly softened. At this point, toss in shallots and bell-peppers (and sugar snap peas). Scoop out peanut butter and red-curry and toss in pan, to pick up some roasted flavor. At this point, pour in coconut milk and frozen peas, stir, and allow to simmer for 5 minutes. Add more coconut milk or water to change viscosity of your curry. I like mine chunky and thick so 1/2 the can was perfect. Toss with your fresh herbs.

Serve over steamed brown rice

*NOTE: Depending on the brand of red-curry or if you make it yourself, it may come with shrimp paste as an ingredient. A Taste of Thai is vegetarian but has some weird ingredients but recommended brands such as MaePloy and Hand brand contain Shrimp Paste except for the Yellow Curry which is good but has a different flavor profile (Star Anise). Check your ingredients!

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Quinoa Spaghetti and Turkey-Pesto Meatballs

It’s fall! Well, sort of because we had two days of hundred-degree weather. Yeah, I love California. Last week, I started keeping a food journal to keep what I was munching on in check and I apparently do a lot of snacking… I’m not overweight or unhealthy by any means. In fact, I’m actually pretty skinny. However, it’s been a goal to get rid of the layer of fat masking the abs that I know I have. I can do it! Mindless eating is an unhealthy habit regardless of your weight or what your health goals are. If it weren’t for my highly active life, I’m sure I’ll have gained a significant amount of weight. Baha.

Anyways, every so often I crave a bowl of spaghetti and meatballs. I don’t know why. There’s something about a simple bowl of tomato sauce over pasta that makes me so very happy and satisfied even if spaghetti isn’t really the best thing for you. However, I’ve made this lower in fat and in bad-carbs, and upped the veggies and lean-protein. And, seriously, quinoa pasta isn’t like whole-wheat pasta. It has pretty much the same consistency as normal white pasta but is so much better for you (and it’s actually whole-grain). Get it for you, get it for your family and you’ll all benefit.

Quinoa Spaghetti and Turkey-Pesto Meatballs
Serves 4
Tomato Sauce:
2 large carrots, diced
1/2 onion diced
2 celery stalks, diced
2 cloves garlic
1 28oz can of tomatoes pref. San Marzano
1/4 c. fresh parsley
1 tsp dried oregano
1/4 tsp dried rosemary
~1 lb spaghetti

Meatballs:
1 lb ground turkey (or meat combo)
1/3 c. minced onion
2 tbsp prepared pesto OR 1/4 c. minced parsely
1/4 c. finely grated parmesan
1/3 c. (italian) bread (about 1 – 1.5 slices) soaked in a splash of milk, crumbled, or panko
(1 clove garlic minced)
2 eggwhites or 1 whole egg

Preheat oven to 350F. In a small skillet, saute the 1/3 c. of onions for the meatballs until glossy and slightly translucent. Add garlic, if using, and saute until fragrant. Transfer into a large mixing bowl and mix together rest of the ingredients with your hands. Shape into about golf-ball size balls and transfer to a baking sheet. Bake for 30 – 40 minutes, turning half-way through, if desired.

Meanwhile, in a food processor, take 1/2 – 3/4 of the can, depending on how smooth or chunky you like your sauce, and puree it in a large food processor with parsley (You can add some basil if you like. I didn’t have parsley!) and add dried herbs, slowly. Set aside. Bring a large pot of salted water to a boil and add your pasta. Keep an eye on it!

In a large frying pan, saute onions, carrots, and celery in olive oil over medium-high heat, stirring to prevent burning. When onions are soft and translucent, add two cloves of garlic and saute until fragrant, lightly browned and no longer raw. Add your tomato puree and simmer for 10 minutes. Slowly add the rest of the can that was reserved. Place meatballs in sauce and allow them to simmer with the sauce for 4 – 5 minutes to incorporate some flavor. Spoon sauce and meatballs over al dente pasta. YUM YUM!

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