Rice and arugula salad

I have been cooking a lot of rice and grains with my beloved rice cooker.  Putting up a batch when I leave the house makes for happy eating upon returning home with an appetite.

Ingredients:

Brown rice, cooked and cooled, tossed with champagne vinegar and olive oil

Arugula, rinsed and dried somewhat
Carrots, 2, sliced thin with knife or with mandolin
scallions, sliced

Nuts — pepitas are good
Romano, freshly grated

Dressing:
Lemon juice from 1/2 lemon
Olive oil – 3x lemon juice
S&P

Mix up dressing and put in bottom of large, preferably narrow, bowl
Put in: arugula, carrots and scallions, and toss.
Lay greens on top of rice, and sprinkle on pepitas and grated romano

Other options: pine nuts, olives

Source: https://www.epicurious.com/recipes/food/views/rice-salad-with-arugula-pine-nuts-and-olives-2198

Advertisements

Farro and asparagus dinner, or how not to eat pasta

Ingredients:
Cooked farro, 1 c+
Asparagus 1/2 bunch, rinsed and cut into 2” pieces
Vegetable stock
onion, 1/2, diced
garlic, couple cloves, smushed
Red pepper flakes
Olive oil
Parmesan cheese, grated

Directions:

Heat sauté pan, add coating of olive oil and then add garlic cloves and pepper flakes, reduced heat to low and cook gently for 5 minutes, turning garlic so as not to brown. Remove garlic, and increase heat to medium.

Add onion and cook about 3-4 minutes until softened, adding Salt.

Add asparagus and cook about 5-7 minutes until crisp-tender, adding stock and covering pan with lid to cook, and mixing in cooked farro about 3 minutes before asparagus is cooked.

Remove cover and raise heat to reduce liquid. (Can if desired mix 1 t cornstarch or arrowroot with 1 T water to create sludge, and add 2 minutes before dish is complete to create thickened stock/sauce.)

Plate and grate on parmesan cheese. Yum!

Grains and greens bowl

Once you get a rice cooker, you may want to not stop exploring the universe of rice varieties (not to mention yummy steel-cut oats for breakfast). For such an exploration, here’s a recipe that combines farro and black forbidden rice, cooked separately and cooled on a sheet pan. Mix in roasted cauliflower, steamed dandelion greens with a champagne vinegar dijon vinaigrette, and it’s stick-to-the-ribs delicious! Gilding the lily with some sweet on-hand cherry tomatoes and pepitas. Roasted butternut squash and/or other winter squash in lieu of cauliflower is Chef Thomas Keller’s recipe.

Ingredients:
Farro, 1 c
Black forbidden rice, 1 c
1/2 onion, chopped
Dandelion greens, 1/2 bunch, rinsed well and cut off tough bottom stems — steam in rice cooker for 10 minutes at end of one grain’s cycle
Cauliflower florets, roasted w/ olive oil, S&P
Vinaigrette made with champagne vinegar & mustard

Optional: cherry tomatoes
Pepitas
roasted butternut squash, sautéed first in butter in sauté pan

Directions:

Cook two separate batches of farro and rice. When each is done, remove to sheet pan, spread out and cool. (Tip: tastier farro if you sauté onion in olive oil, then add in farro to toast for 2 minutes, and then add into rice cooker with water.)
At end of second cycle, lay in cleaned dandelion greens on steamer dish to steam during last 10 minutes.
Preheat oven to 400 degrees. Put sturdy sheet pan in oven to heat up.
Roast cauliflower florets with olive oil, S&P for 10-15 minutes, turning once or twice so they don’t burn.
Prepare vinaigrette: Put 3 T vinegar into Pyrex measuring copy and whisk in 1/2 t Dijon mustard. Add S&P, and whisk in olive oil. Taste with dandelion green and adjust to your taste.

Assemble:
Rice and faro in large bowl.
Mix greens in separate bowl with vinaigrette.
Put cauliflower on rice/farro, top with greens and vinaigrette. Add tomatoes and pepitas.

Serving the greens and cauliflower while still warm is nice. And the room temp rice/farro is a lovely contrast.

source/inspiration: https://www.jamesbeard.org/recipes/farro-and-black-rice-with-roasted-autumn-squash

Fish stew with tomatoes and garlic

When you want a change of pace from sautéed or oven roasted plain fish, this is an easy stew flavorful with onions and tomatoes.

Cod or other thick, white-fleshed fish (12 oz for 2 people), cut into large pieces, seasoned with S&P
Potatoes — small, best tasting (Yukon Gold okay in a pinch), 5-8 small
Onion, 1/2, sliced into thin half moons
garlic, 4 cloves, sliced thin
Vegetable stock, 1 c
Canned tomatoes — 28 oz, or can use less and add more stock
Lemon — for zest and wedges for serving

Optional:
Tomato paste (add with garlic if using fewer tomatoes), < 1 T
Thyme
Saffron
Parsley — chopped for serving

Crusty fresh bread is a good idea for an accompaniment
A bracing salad such as escarole and citrus and citrus vinaigrette would also be good following meal
Green beans would go well with this

Directions:

  1. In a large saucepan, heat 1 T olive oil and add sliced onions, S&P and thyme, and cook until soft, about 5 minutes. Add garlic, zest and tomato paste and cook for a minute.
  2. Add stock, tomatoes and saffron, breaking up tomatoes as you add them in. Add potatoes, S&P, cover and cook about 12 minutes until potatoes are just tender.
  3. Add in fish, cover and cook about 5 minutes, until fish is opaque and cooked through.

Serve in wide, shallow bowls, topping with parsley and serve with lemon wedges.

 

Source: Garlic and Tomato Fish Stew, Washington Post 3/27/18

Healthy foods — list

Periodically I research healthy foods — to take a list to the market to remind me to buy vegetables from around the color wheel, and as a guidepost for planning recipes. Then I misplace it and have to re-create it.

Here’s my latest list:

Fiber: 25+ grams/day

Low GI — <55 GI
Servings:
Low <10
Intemediate 11-19

Vegetables
Cruciferous:
broccoli
Brussels sprouts
cabbage
cauliflower
collard greens
kale
kohlrabi
mustard
rutabaga
turnips
bok choy
Chinese cabbage

Radish
watercress
swiss chard

 

Peanuts
Cashews
almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, and peanuts

Barley

Legumes — weekly intake of six servings (3 cups) of legumes
Legumes are inexpensive, nutrient-dense sources of protein that can be substituted for dietary animal protein

Beans — adzuki beans, black beans, soybeans, anasazi beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans
Peas — green peas, snow peas, snap peas, split peas and black-eyed peas
Lentils
Peanuts

 

Fruits & vegetables — recommend eating a variety of fruit and vegetables daily

Carrots
apple
blueberries
Lemons
Grapes
Mango
Pear
Orange
NOT potatoes — they don’t count!
Peppers — hot and sweet
Raspberries
Pumpkin
Purslane
Strawberries
Turnips

Daily consumption of 2 cups (4 servings) of fruit and 2½ cups (5 servings) of vegetables are recommended for people who consume 2,000 kcal/d, while 1.5 cups of fruit and (3 servings) and 2 cups (4 servings) of vegetables are recommended for people who consume 1,600 kcal/d. In both cases, consumption of a variety of different fruit and vegetables is recommended, including dark green, red, orange, yellow, blue, and purple fruit and vegetables, as well as legumes (peas and beans), onions, and garlic.

Dark green
broccoli
broccoli rabe
collard greens
Dandelion
✩Spinach
✩Kale


Watercress

 

Green
Arugula
Asparagus
avocado
bok choy; Chinese cabbage
Celery
Broccoli rabe
Brussels sprouts
Cabbage
Endive
Escarole
Fennel
Green beans
Peas (a bean, but still)
Snow peas
Swiss chard

Red — peppers
Tomatoes
Beets
Orange
Sweet potatoes
carrots (eat with fat)

Purple —Eggplant
White — Onions
Garlic
Cauliflower
Parsnip
Rutababas
Mushrooms
Especially: Maitake, Shitake and Cremini

Alliums:
Onions, garlic, shallots, leeks

Others:
Squash — winter and summer
Horseradish
Jicama
Jerusalem artichokes
Kohlrabi

 

Limit brown rice to 1/2 c cooked

Grains:
Oatmeal
Quinoa

Fish:
tuna
salmon (Omega-3’s)
Cod
Herring

Beans
red beans, kidney, pinto
Garbanzo
Lentils

Umeboshi plum paste
Whey protein powder — isolate
Paleomeal by Designs for health, is one recommended brand

Tea

Brussels sprouts hash

I recently learned a good way to use Brussels sprouts as an ingredient is to blanch them for three minutes (after cutting in half) and then refrigerate for a day or two.

I did this to roast Brussels sprouts for dinner (watch carefully! They are burn quickly!)
Then I had some left over and thought they could reappear as breakfast.

To do this:
Mince brussels sprouts.

Other ingredients:
Jalapeno pepper (or sweet peppers with dried red pepper flakes)
Mushrooms
Scallions (or onions)
Pancetta

Sauté in butter and a bit of olive oil or other oil (to prevent burning), adding salt and pepper along with way to layer the flavor.
Try cooking in this order: (for next time, know: cook first the items you least want to see raw!)
Mushrooms
Pancetta
Jalapeno
brussels sprouts
Scallions

Serve under fried eggs with toast.
Or poached eggs would not be an unwelcome partner to the hash either!

Roast chicken on a winter eve

Is it hygge or is it. . . . sloth? Whatever. Dinner hour approaches and we’re going to want to feed ourselves. If you have picked up a nice little chicken, and have around some storage vegetables, you are on your way to a delicious, no fuss hearty meal.

Take the chicken out and put on the counter for an hour to come to room temp. Leave there. Or take the extra step and put the naked bird on a plate, pat dry with paper towels and salt liberally. (If you’ve planned ahead you can strip the bird from its packaging a day before and salt and put in refrigerator uncovered. This amps up a crisp skin on the bird.)

Preheat the oven to 375.

I put S&P in a small bowl to use later on the bird after my hands get chicken-yucky. Get out:
Thyme sprigs and/or sage leaves
1/2 lemon
Garlic cloves, a few
Shallot, sliced in half
S&P in a bowl
olive oil in a little bowl
cooking twine for trussing (very optional)

Put the chicken in a roasting pan. Dry inside and out with paper towels. Try to minimize your contamination zone — the small bowls help that way.
Rub some salt and pepper into cavity of bird. Stuff with: thyme, garlic cloves, shallot and stuff the half lemon in last.
Rub the bird with olive oil all over and rub on some S&P.
Get out your twine, turn the bird breast side down and bring string across wings. Turn over and bring string across indentation between legs and breast, crossing string. Bring up and over tips of legs, crossing to draw in taut. Tie a knot and clip excess.
Dab on more olive oil & reapply S&P as needed.

Put into center of oven uncovered and bake 1-1/4 hours, perhaps basting and turning the pan mid-way. The bird is done when thermometer reads 165 in dark meat, or if you stab into leg or thigh with knife and it doesn’t look very pink. Take out, tent loosely and let sit 10 or so minutes before cutting up or carving.

Vegetables:
This is the best part!
Get out:
Carrots, 2-3
Turnips, peeled and cut into wedges or large cubes
fennel, cut into 1/6ths or 1/8ths depending on size of bulb
Potatoes, 2-3, scrubbed and cut into wedges
Red onion, 1, cut into LARGE wedges (otherwise they will disintegrate in roasting pan among sturdier root vegetables)

Garlic — Put a couple heads on a sheet of aluminum foil. Pour a little olive oil in top, cover up, making a little package, and put in oven on the rack to roast of 50+ minutes. Take out and it will sit nicely while everything else is getting finished cooking.
Put vegetables on a nice, heavy baking sheet in a little mound, and pour on some olive oil and some S&P. Rub in and give the veggies some space on the pan.
Put in oven and roast for about 45+ minutes, turning occasionally to prevent anything burning, and it’s nice to turn potatoes so they get a crust on different cut edges.

Serving:
Cut chicken into pieces with shears, cutting away back bone. And/or slice breast meat.
Put vegetables into a bowl with a big spoon.
Put garlic on a plate and pass to eat with potatoes and perhaps chicken.
Yum!