Steel-Cut Bircher Muesli

I’ve been charmed by overnight oats before, but until recently I had never tried what you might call the “original recipe” – bircher muesli. This dish was popularized in the late 1800s by Swiss physician Maximilian Bircher-Benner, who served it daily to the high-profile guests of his Alpine wellness retreat. The doctor’s intention behind this humble and wholesome “little mush” was to find a palatable way to get more raw fruit into his patients’ diets. Homeboy was driven by some puzzling proto-raw-foodism beliefs, but I’ll cut him some slack… You can’t blame the guy for living in what was essentially the dawn of nutrition science (people often forget that nutrition is such a young field; for perspective, realize that humans had no concept of vitamins until 1912). I have to give him credit for being ahead of his time in many ways, especially in making connections between health and harmony with nature. And, of course, for inventing my latest summertime breakfast obsession.

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[Instant Pot] Chicken Mushroom & Wild Rice Soup

“#1. Make a Lot of Soup”

This was the first directive scribbled to myself on a note titled “Foodprep Strategy,” a deliberate attempt at eating well and staying sane in this time of post-movingnew-life-upheaval. New year, new city, new kitchen, new climate, new grocery stores, new work-from-home transition, all around brand new routine.

In my disoriented state, emerging from a maze of cardboard boxes to hit the ground running as Dinner Captain once again, I turned to soup. Nourishing, crowd-pleasing, inexpensive, efficient to cook in large batches, quick to reheat, and warming for cold bellies… soup has been serving me well.

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[Instant Pot] Ropa Vieja: Cuban Shredded Beef Stew

Ropa vieja. Be still, my heart.

While I was studying to become a dietitian, I lived in Miami for three years. Moving to Miami can cause some serious culture shock, even for a Florida native, but I have to admit that crazy town has some perks.

Some of the best perks were getting to know Cuban friends and their Cuban FOOD. In Miami, I met some of the world’s nicest people who got me very well acquainted with Cuba’s rich culinary traditions. Cafecitos. Maduros. Picadillo. Pastelitos. And one of my personal favorites, ropa vieja, a classic comfort food that makes you feel at home whether you grew up eating it or not. It’s a flavorful stew made with peppers, tomatoes, and flank steak cooked low-and-slow until the meat is tender enough to effortlessly pull apart into long shreds that resemble the fibers of threadbare cloth, hence the name (ropa vieja = old clothes).

Continue reading “[Instant Pot] Ropa Vieja: Cuban Shredded Beef Stew”

Avocado Fudge Brigadeiros {Brazilian-style dark chocolate truffles, for your Olympic viewing pleasure}

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.

Continue reading “Avocado Fudge Brigadeiros {Brazilian-style dark chocolate truffles, for your Olympic viewing pleasure}”

Sweet Corn, Peach & Basil Salad

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.

Continue reading “Sweet Corn, Peach & Basil Salad”

[Instant Pot] Chipotle Chocolate Chili

I’ve never competed in a chili cook-off, but if I did, this is the contender I would bring to the ring.

Since spying the recipe in an issue of Cooking Light years ago, it’s been a go-to for me and for Grant. I have to give him credit, as he’s taken the recipe on as his specialty – he really makes a mean pot of chili! And as much as I love to cook, there’s something extra-tasty about a home-cooked meal where somebody else does the home-cooking, am I right?

I was surprised to see mixed reviews on the magazine’s recipe post (different strokes for different folks, I guess!) but it’s my all-time favorite and makes an appearance on our dinner table several times every year (that’s a lot for a variety-junkie like me).

This chili has exceptional depth and richness from bitter unsweetened chocolate and smokin’ hot chipotle peppers. I make just a couple of tweaks from the original recipe: most notably, I cut back on the brown sugar (you could cut it out entirely, but I find that just a bit helps balance the heat and round out the tomato flavor) and I add a splash of vinegar at the end for brightness. I also prefer my chili with kidney beans over pintos, and usually only add a single can (but it can certainly accommodate another if you like it bean-ier).

[Instant Pot] Chipotle Chocolate Chili

In the recipe below I’m sharing my adaptations and instructions for cooking under pressure (in my case, with Instant Pot). If you’re not on board with pressure cooking, no sweat – we’ve made it plenty of times on the stovetop in a dutch oven before embracing the energy-efficient and flavor-concentrating qualities of my favorite electric pressure cooker.

I believe Instant Pot’s “chili” mode is set at 30 minutes, but for this recipe I’m satisfied with a quicker cooking time of 10 minutes using manual mode.

The beautiful thing about home cooking is that you can make it exactly how you like it – so cook it, tweak it, make it your own!

[Instant Pot] Chipotle Chocolate Chili

Prep Time: 25 minutes

Cook Time: 20 minutes

Total Time: 45 minutes

Yield: Serves 6

[Instant Pot] Chipotle Chocolate Chili

Adapted from Cooking Light.

2 tsp. olive oil
1 large onion, chopped
1 red bell pepper, chopped
2-3 cloves garlic, minced
(optional, if desired: 1 minced fresh jalapeno or other hot pepper)
1 pound ground chicken or turkey breast (grass-fed beef can be substituted as well)
1 tsp. brown sugar (optional)
2 Tbsp. chili powder
1 tsp. ground cumin
1/4 tsp. salt
1 Tbsp. unsweetened cocoa powder
one 15 oz. can dark red kidney beans, drained and rinsed (feel free to add a second can if desired)
two 14.5 oz. cans crushed or diced tomatoes (I often use one can of each)
1 cup low-sodium chicken or beef broth
from a can of chipotle chiles in adobo sauce: 2 chiles, minced, along with 2 Tbsp. of sauce
1-2 oz. unsweetened chocolate, chopped
1 tsp. red wine or apple cider vinegar

Add the olive oil to the pressure cooker to cook over medium heat (press the 'Saute' button to begin cooking at medium saute heat). When the oil is hot, add the chopped onion, bell pepper, garlic and ground meat. If you like your chili very spicy, add the optional hot pepper (but be aware of the spiciness of your chili powder and chipotles). Saute, stirring occasionally, until the vegetables begin to soften and the meat is browned.

Stir in all remaining ingredients except the chopped chocolate and vinegar. Cover the pressure cooker with the lid, and be sure that the valve is in sealed position. Cook under high pressure for 10 minutes (with Instant Pot, press ‘Cancel’ to stop saute mode before closing the lid, then press ‘Manual’ to select 10 minutes).

When the cooking time is complete, either open the valve for a quick release, or allow the pot to de-pressurize naturally. After opening the lid, stir in the chocolate and vinegar, and season to taste with salt before serving and garnishing as desired.

https://flavorrd.com/2016/03/pressure-cooker-chipotle-chocolate-chili/

Instant Pot Recipe Index

Golden Greens

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.

Golden Greens

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: Serves 4 as a side, or 2 as a main dish

Golden Greens

1 tsp. coconut or olive oil
1/2 onion, chopped
1-2 cloves garlic, minced
1/4 cup golden raisins
1/4 tsp. garam masala
1/2 cup vegetable or chicken broth
1/2 inch fresh ginger, grated (about 1/2 tsp)
1/4 tsp. ground turmeric
1 bunch of leafy greens (kale, chard, collards, etc.); tough stems removed and roughly chopped
1 pinch salt
1 tsp. apple cider vinegar

In a large skillet, heat the oil over medium heat. Add the onion and cook, stirring frequently, for about 3-4 minutes until it begins to soften and turn translucent. Stir in the garlic, golden raisins and garam masala, and cook for another minute until fragrant. Mix the ginger and turmeric into the broth, and add it to the pan along with the greens. Toss to combine, and allow to cook until the greens are wilted. Season with salt and apple cider vinegar before serving.

https://flavorrd.com/2016/02/golden-greens/

Hemp-Crusted Tofu Nuggets

Sadly, the latest release of the Dietary Guidelines for Americans is not going to tell you to eat less meat. I, on the other hand, am less worried about profits in the meat industry than I am about a collapsing climate and the brutal reality that at current consumption rates, our children will be facing food and water shortages in the alarmingly near future. So, let me take it from here, America: let’s think about eating a little less meat!

I already try to work a lot of meatless meals into my routine, but following the politics around these guidelines has gotten me riled up and feeling motivated to put more effort into to upping my diet’s sustainability factor. Which brings us to today’s recipe: when it comes to planet-friendly eating, these nuggets are gold.

I happen to love tofu. If you don’t, believe me, I get it. It’s not a mandatory ingredient for plant-based eating, but if you just haven’t developed a taste for it yet, maybe it’s time to give this powerful protein a chance.

Today’s recipe features a crispy coating that commemorates our environmentally friendly efforts with the superstar sustainable wonder crop: hemp! Hemp is a resilient, fast-growing crop that doesn’t require much land or water. It’s also a source of complete protein and healthy omega-3 fats, and its seeds happen to be the perfect toasty/nutty ingredient to mix together with cornstarch for a simple crunchy (gluten free) breading for your tofu nuggets.

Hot out of the saute pan, these tofu fingers are addictive. The breading is neutrally seasoned, so they pair equally well with the full spectrum of dipping sauces. My choice? Hot honey mustard. It’s a 3-ingredient, 30-second recipe (ie. an instant classic).

Hemp-Crusted Tofu Nuggets

Through the lens of crispy tofu, I hope I was able to share a few nuggets of inspiration to look at the big picture and consider sustainability when feeding ourselves. It’s not always easy, but our choices matter. If you’re interested in more practical tips for sustainable eating, let me know in the comments – I’m hoping to make time to write another post on this topic soon.

Finally, if the disappointing results of the Dietary Guidelines have gotten you riled up too, let me share this way to take action: help set things straight and call the document what it really is: “Food Policy Guidelines for America.” Dr. David Katz has set up a petition on change.org calling upon the USDA and HHS to clarify that the Guidelines are not intended as expert dietary health guidance, but rather, as Katz puts it, “what politicians think should be done with the best, expert advice in an effort to balance public health against corporate profits.” Right now it has about 75% of the signatures needed, so it needs your support!

Hemp-Crusted Tofu Nuggets

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 8 nuggets

Hemp-Crusted Tofu Nuggets

For the Tofu:
1 14-16 oz. block tofu
1 egg
2 tsp. soy sauce
1/3 cup cornstarch
1/4 cup hemp seeds
1 pinch salt + pepper
oil to saute
For the Hot Honey Mustard:
1-2 tsp. your favorite hot sauce
1 Tbsp. honey or maple syrup
2 Tbsp. grainy mustard

Press the tofu by placing it between two plates with a heavy object on top to drain excess liquid. Prepare two shallow bowls for breading stations: in the first, whisk together the egg and soy sauce; in the second, combine the hemp seeds, cornstarch and salt/pepper.

After the tofu has pressed for 10 minutes, slice it into 8 equal planks and heat a tablespoon or two of oil a large skillet over medium-high heat. Coat each tofu nugget with the egg wash, dredge in the hemp seed breading, and add to the skillet to pan fry. Cook the tofu in batches if needed to avoid crowding the pan, and when both sides are golden brown, transfer the nuggets to a plate lined with a paper towel.

Serve with your favorite dipping sauce (for hot honey mustard: combine hot sauce, honey and mustard... enjoy!)

https://flavorrd.com/2016/01/hemp-crusted-tofu-nuggets/

Blueberry Cocoa Hemp Smoothie

Hungry for more hemp? Chill out with my favorite Blueberry Cocoa Hemp Smoothie!

Sweet Chili Baked Tofu

Need a go-to tofu? This is mine: Sweet Chili Baked Tofu, even simpler than today’s recipe and its versatility makes it an excellent meal prep item.

[Instant Pot] Creamy Coconut Steel-Cut Oats

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!

[Instant Pot] Creamy Coconut Steel Cut Oats

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!

Steel-Cut Oat Pancakes

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!!

My Top 5 Weekday Breakfasts On-the-Go

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.

Serves 4. 

1/2 cup unsweetened coconut flakes[Instant Pot] Creamy Coconut Steel Cut Oats
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.

 

Instant Pot Recipe Index

[Instant Pot] Insta-Chicken! (or, how pressure cooking revolutionized my weeknight dinners)

Most of the time, I love to cook. But some nights, I wish dinner would just cook itself.

Thankfully, I finally figured out the solution to my problem. And knowing myself, I really shouldn’t be surprised that it involves Instant Pot, my loyal kitchen companion. I’ve learned that with the magic of pressure-cooking, I can effortlessly cook chicken breasts from frozen. Yes, STRAIGHT FROM THE FREEZER! Each pound yields enough shredded meat for dinner + leftovers for 2. The chicken braises itself into tender, moist perfection with the help of whatever flavorful liquid your heart desires. Along with the rest of my Instant Pot recipes, it’s really been a game-changer for my weeknight cooking. If you’re a fellow pressure-cooking devotee, read on for the simple steps!

[Instant Pot] Insta-Chicken!

Start with about a pound of frozen chicken breasts. It’s difficult to tell, but this photo actually shows a single very large breast that weighs a full pound. Optimal cooking time is affected by the size of your chicken breasts (more on that later).

[Instant Pot] Insta-Chicken!

Then decide what you’d like your chicken to taste like. You’ll want 1/2 cup of something tasty, and 1/2 cup of water to dilute. The possibilities are limited only by your imagination, and I’ll share some of my favorite combos below, but for this example I’m keeping it simple: storebought salsa!

[Instant Pot] Insta-Chicken!

After you mix in the water to make a full cup of liquid, pour it over the chicken in your pressure cooker. Close the lid and set the cooking time based on the size of your poultry portions. On the low end of the spectrum, small 4-6 oz. portions of frozen chicken cook through in about 15 minutes, while the large 16 oz. cut above needs 30 minutes; if your portions fall somewhere in the middle, adjust accordingly. I’ve used both the manual setting and poultry program on Instant Pot, and have not observed any real difference in the results.

[Instant Pot] Insta-Chicken!

After the cook time is up, let the pot rest for 10 minutes to naturally release pressure before opening the lid and and removing the chicken to shred it. If by chance you find that your chicken is undercooked, never fear – just shred it as best you can and return it to the pot with Slow Cooker or Saute mode turned on until it’s cooked through.

[Instant Pot] Insta-Chicken!

And tada! It really is that easy. This is a glimpse at the finished product from my post on Chimichurri in a Hurry.

On weeknights, I throw the chicken and sauce into the cooker, and then begin my relaxed 30-minute countdown/meditation of figuring out what else is going into our dinner. I might be reheating leftover brown rice and chopping up fixin’s to top burrito bowls, or I might be toasting buns and tossing a side salad, or whatever else sounds good in the moment!

Or on weekends, I can take a couple of minutes while I’m at home to cook up some healthy protein that I can bank on later in the week. For example, the salsa Insta-Chicken from these photos later went on to play a starring role in a killer taco pie / enchilada bake (you can thank fellow RD blogger at Fearless Flying Kitchen for the recipe).

And the real beauty of this technique: endless flavor possibilities. Variety is the spice of life, of course! Starting with the easy Mexican chicken we walked through in the photos, here are 5 of my favorite flavor combinations that I’ve tried so far:

Simple Salsa: 1/2 cup water + 1/2 cup of your favorite salsa

BBQ: 1/2 cup water + 1/2 cup of your favorite barbecue sauce + a splash of apple cider vinegar for extra tang

Teriyaki: 1/2 cup water + 1/4 cup soy sauce + 1/4 cup orange juice + 1 Tbsp. brown sugar + a squirt of sriracha

Cuban Mojo: 1/2 cup water + 1/3 cup orange juice + juice from 1/2 lime + 1-2 cloves of minced garlic + 1/2 tsp. cumin + salt/pepper

Spicy Korean: 1/2 cup water + 2 Tbsp. gochujang + 2 Tbsp. honey + 2 Tbsp. soy sauce + 1 Tbsp. sesame oil + 1 Tbsp. rice vinegar

OK, I lied: I can’t stop at 5! I’m going to continue to update this post with more simple sauces whenever I try one that strikes my fancy. Fellow experimenters, I’d LOVE to hear about your successes in the comments!

Honey Dijon: 1/2 cup water + 1/4 cup whole grain mustard + 1/4 cup honey + hot sauce (if desired)

Lemon Garlic Herb: 1/2 cup water + juice from 1/2 lemon + 2 cloves minced garlic + 1/2 tsp. dried basil + salt/pepper

Jamaican Jerk: 1/2 cup water + 1/4 cup molasses + 2 Tbsp. lime juice + 2 Tbsp. orange juice + generous sprinkles of dried thyme/allspice/salt to taste + a handful of fresh sliced garlic and ginger (and hot peppers if desired)

Chile Verde: one 10-oz. can green enchilada sauce (no need to dilute with water)

Thai Curry: 1 cup canned coconut milk + 1-2 Tbsp. Thai curry paste of your choice (no need to dilute with water)

[Instant Pot] Insta-Chicken!

If you’re looking for more healthy + delicious food to cook up in your Instant Pot, check out my other recipes here!

[Instant Pot] Insta-Chicken!

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Yield: Serves 4

[Instant Pot] Insta-Chicken!

~1 lb. boneless skinless chicken breasts, frozen
1/2 cup water
1/2 cup flavorful liquid of your choice (see suggestions above)

In a measuring cup or small bowl, mix together the water and flavorful liquid of your choice. Place the frozen chicken in the Instant Pot liner, and pour the liquid over the chicken. Close the lid (with vent set to sealing position), press the 'Poultry' button and use the +/- buttons to adjust the cooking time. For standard chicken breasts (~4-6 oz. each), cook for 15 minutes; for extra-large chicken breasts (~1 lb. each), cook for 30 minutes. In between these two sizes, scale your cook time accordingly.

After the cooking program completes, allow the pressure to release naturally for 10 minutes before opening the lid. If you're in a hurry, it is not hazardous to manually "quick-release" the pressure - but this may toughen the chicken's texture. Transfer the chicken breasts to a plate and shred into bite-sized pieces with two forks. While you shred the chicken, you can optionally turn on Instant Pot's 'Saute' mode to reduce the sauce if it is too thin for your taste. Return the shredded chicken to the sauce and toss to coat.

https://flavorrd.com/2015/07/instant-pot-insta-chicken/

Instant Pot Recipe Index