Beta vulgaris: the common beet. Uncommon points of interest in this plant’s biochemistry include: Continue reading “[Instant Pot] Insta-Beets!”
Ever think about using your Instant Pot to transform fresh tomatoes into soup? Think about it! I gave it a shot for the first time this Summer, and the results blew me away: rich, velvety, and intensely flavorful.
Ever wonder why so many recipes tell you to remove the seeds and skins from tomatoes? I avoid that step whenever I can, and not just because it’s annoying…
This week I warmed up my new kitchen with a batch of what’s become the “house bread” in my life.
Seattle is getting colder, and predictably, my breakfasts are getting warmer. The days of raw fruit & chilled muesli have come and gone, and now my oats are getting the hot & hearty porridge treatment.
A breakfast like this can help you stay strong through the stresses of the seasonal shift. With the growing season coming to a close and colorful summer crops disappearing from the local food system, pumpkins and other winter squash persevere as a shelf-stable source of vibrantly orange vitamin power. And as the weather chills, spices become magical; we love them, and they love us back with their stimulating, grounding and warming qualities. (Don’t forget: spices are powerful plants that humans have selected, valued, and carried along with us through the history of eating. They interface with our physiology in ways that science is only beginning to understand).
In my last post on Food Prep Strategy, I mentioned the latest positive influence that Instant Pot‘s glorious set-it-and-forget-it convenience has graced upon my cooking routines… something I like to call INSTA-GREENS. Really, it’s nothing more than batch-cooking my leafy greens, but in my eyes it’s become an anchor of my weekly self care routine. A simple task that makes me feel like I am treating myself right.
As I scramble through my last month living in San Diego, I was lucky enough to take part in one last Healthy Dining Office Potluck. When you work with a team of Culinary Dietitians and other foodie health professionals, potluck celebrations are serious business. Looking back on the 2.5 years that I’ve worked with this team, I’m pleasantly surprised that I had a chance to document several of my contributions online here: there have been polenta-crusted quiches, gluten-free peach cobbler scones, worksgiving goat cheese mashed potatoes, and platters of avocado toast slathered with chimichurri sauce. But to date, my crowning achievement was at a banana-themed bash we held last October, so this week I had go out with a bang and recreate my biggest hit.
This may be the most festive snack you can enjoy while watching the 2016 summer Olympics in Rio. Not only is the brigadeiro the hosting country’s most beloved dessert… there’s also something delightfully ironic about admiring world-class athletic prowess, while eating bonbons on the couch.
Today, let’s practice a summertime exercise in keeping it simple. It’s what the universe beckons us to do in this season of plenty, when the sun’s peak puts nature on overdrive, and the plants we cultivate positively vibrate with vital energy. It’s a magical time to love fruits and vegetables.
With exotic Indian flavors and a wealth of nutritious benefits, I’ve really struck gold with these dark leafy greens. In this deceptively simple recipe, fresh kale is gently wilted in a savory base of onions, garlic, and garam masala, brightened with a golden turmeric-ginger broth, and studded with plump golden raisins.
I’ve mentioned before that I like my greens a little sweet and sour; so when my food brain started cooking up the idea for an Indian-inspired recipe, I immediately craved chutney. I understand that in India, “chutney” can refer to any number of different condiments in different regions, but what I had in mind was the anglo-influenced variety: a flavorful preserve contrasting savory onions and spices with sweet fruit, made tart with vinegar. This recipe doesn’t require you to have a jar on hand, but echoes the same flavors with a combination of fresh ingredients and pantry staples.
So, what makes these simple greens such a nutritional goldmine? Not only is this dish full of vitamins and minerals, fiber and phytonutrients like any old bowl of kale; it’s also enhanced with a powerful arsenal of culinary herbal medicine. Garlic, ginger, and turmeric don’t just bring bold flavors to the dish – they’re also rich in a wide range of anti-oxidant, anti-inflammatory, immune-boosting and cancer-fighting compounds.
The photo above features green curly kale, but any of your favorite hearty greens can be substituted: collards, Swiss chard, even beet greens.
Eat it over brown rice or quinoa for a light meal, or complement it with a protein like tandoori chicken or tofu. This dish is also a good accompaniment for fans of the frozen Indian food section at Trader Joe’s! Their frozen curries and naan can make a decent meal on a busy night, but you can really upgrade your dinner with just a touch of home cooking – adding a quick fresh vegetable like this will bring the plate to life.
Resolving to Eat Better this year? Me too, but I’m not just talking about nutrition… I’m also always looking for new and exciting ways to ENJOY IT. That’s why I make this kind of food: wholesome, real ingredients coming together to make something indulgently nourishing for your “most important meal of the day.” It’s simple, but special. It’s rich, but still provides legit nutrition. And as a bonus, it will warm you to the bones not only by virtue of being a hearty porridge, but also by briefly relieving your winter weather woes with a mental tropical vacation.
So, what makes these oats so nutritious and filling? The winning combination of whole grains and coconut deliver fiber, complex carbs and a healthy dose of fat that provide lasting energy to fill you up and truly satisfy.
You can cook this on the stove, in a rice cooker, or a slow cooker, but I choose my pressure cooker. It couldn’t get much faster or simpler!
The secret to this recipe is the first step, toasting the oats and coconut, which enhances the nutty flavor in both ingredients (it’s easy as pie with Instant Pot’s saute function). Be sure to reserve some toasty coconut to use as a topping before dumping in the rest of the ingredients and locking down for pressure cooking.
You’ll open the lid to find some flawless oats: lightly sweetened and heavily fragranced with coconutty aroma. The flecks of toasted coconut offer a satisfying chew, while the coconut milk makes it extra rich and creamy. Top with fruit (fresh or dried), a drizzle of the coconut milk that’s leftover in the can, and an extra sprinkle of toasty coconut flakes.
Aside from everyday eats, keep this recipe in mind when you have a home full of house-guests. Throw together a double batch, set up a toppings station, leave the steamy pot on keep-warm mode and allow your waking visitors to self-serve at their leisure. Oatmeal doesn’t normally garner oohs and ahhs… but this recipe is special enough to hold its own!
Leftover oats? You’re in luck – save a cup to whip up a batch of my #1 favorite pancakes. Imagine how good they’ll be infused with coconut!!
Looking for more healthy breakfast inspiration? Get some fresh, practical ideas from my post on My Top 5 On-The-Go Weekday Breakfasts.
Loving your new pressure cooker? You can find the rest of my Instant Pot recipes here.
[Instant Pot] Creamy Coconut Steel-Cut Oats
Below is my pressure-cooker adaptation of this recipe from Shutterbean. If you’d rather use a rice cooker or the stovetop, use her instructions instead. If using a slow cooker, start the night before you plan to serve. Add an extra cup of liquid (your choice – either more water, coconut milk, or another liquid like almond milk), and cook overnight on the ‘low’ setting.
1/2 cup unsweetened coconut flakes
1 cup steel cut oats
1 cup coconut milk, plus additional for topping (I use full-fat canned coconut milk, but you can substitute lighter varieties if desired)
2 cups water
1 pinch salt
2 Tbsp. brown sugar
1 cinnamon stick or 1/2 tsp. ground cinnamon (optional)
Begin by toasting the coconut: add the dry coconut to the pressure cooker to cook over medium heat (with Instant Pot, press the ‘Saute’ button to begin cooking at medium saute heat). Stir frequently, and watch closely to avoid burning. When the coconut begins to lightly brown, remove half to set aside for the topping, and add the steel-cut oats to toast as well. Cook the oats and coconut for a few more minutes, until both are fragrant. Then add 1 cup coconut milk (reserve the remainder for topping) and the rest of the ingredients. Stir to combine, then cook under high pressure for 2 minutes (with Instant Pot, press ‘Cancel’ to stop saute mode, then close the lid and press ‘Manual’ to select 2 minutes).
When the cooking time is complete, allow 10 minutes for a natural pressure release before opening the valve and lid. Serve warm, topped with a drizzle of coconut milk, a spoonful of toasted coconut, and any other desired toppings.