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.
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.
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).
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!
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!)
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.
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!
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).
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!
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.
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.
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
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)
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.
These days I do most of my recipe-clipping on Pinterest, but I still have a recipe folder on my browser’s bookmarks bar dating back from the days before ‘pinning’ was a household term (shocking, I know). The heart of the collection is a sub-folder marked “Tried and True,” which holds those special recipes that I’ve come back to again and again… the keepers! Along with the formula behind killer pumpkin garlic knots, this folder is also home to an unassuming yellow dal bookmarked from Smitten Kitchen. I made this recipe for the first time in college, just starting to dip my toes into Indian cooking, and I can’t even tell you how many times I’ve served it up since then!
This dish has been a dinner staple in my house for a lot of reasons. For one, the recipe is really straightforward, easy enough to commit to memory. It’s also super inexpensive. I do my best to cook with economy and grace, and these tasty lentils make it easy: all of the budget-friendly benefits of dried beans, but with no soaking needed. It’s a hearty vegetarian (easily vegan) source of protein – about 14 grams per serving, before the yogurt garnish. And those healthy legumes are filled out with plenty of vegetables and nutritious spices. I’ve been putting more focus on anti-inflammatory foods in my diet lately, and the turmeric, cumin, coriander, cayenne and garlic in this recipe all offer functional health benefits to reduce inflammation in the body. This is definitely an example of getting your flavor from real food, and this enticing combination is so nutritious that it’s practically medicinal!
Flavor. We definitely consider it an essential part of the diet around here, but it’s not often that we talk about its direct relevance to nutrition. After reading a great article by Mark Schatzker last week, I was inspired to take a moment to highlight this underappreciated piece of the human nutrition puzzle.
Shatzker describes flavor as an “ancient chemical language,” which is such a beautifully fitting depiction of the science. “Flavor is the body’s way of identifying important nutrients and remembering what foods they come from.” We have evolved to seek out our favorite flavors, but we’re facing a problem because this synergy between us and our diet has been disrupted by our modern food supply. Factory farming and other questionable contemporary food production techniques yield lackluster products, in both nutrition and flavor. On top of that, a highly profitable industry of food scientists and flavor chemists have stepped in to fill the flavor void, adulterating products with enticing extracts and additives that tempt our senses but that provide none of the benefits that our bodies are craving. Shatzker’s new book, The Dorito Effect, is definitely going on my reading list. The message, which is very consistent with the way we do things around here, is to get your flavor from real food, because it’s what your body really wants.
So how can we put this theory into practice? Today, let’s remember that it doesn’t have to be complicated to craft big flavors from natural ingredients. Serving as a prime example: Chimichurri in a Hurry. Just a handful of the highly flavorful and nutritious compounds in this classic Argentine condiment include antioxidant myristicin from parsley, antimicrobial allicin from garlic, and anti-inflammatory capsaicin from chili peppers. And we get to enjoy all of those whole-food benefits in just a matter of moments thanks to my favorite blender-hack.
Already have enough recipes for healthy, easy, one-pan, perfectly balanced weeknight dinners? Yeah, I didn’t think so. So here comes variation #3 for my National Nutrition Month series of MyPlate Bakes… and this time, we’re packing some major superfoods! This one-pan-meal is filled to the brim with omega 3’s, leafy greens, antioxidants, fiber, protein, potassium, along with your recommended daily allowance of deliciousness!
Ready for take two? In case you missed it last week, this is the second installation of flavorRD’s special feature for National Nutrition Month. Every week in March, we’re biting into a healthy lifestyle with a new balanced recipe inspired by USDA’s MyPlate: the idea is that 1/4 protein + 1/4 carbs + 1/2 veggies = healthy dinnertime success made easy, all on a single sheet pan. This time around, we’re catering to the plant-powered people out there! Whether you’re vegetarian, vegan, or just trying to work in some Meatless Mondays, this spicy sweet garlicky goodness is a full-flavored way to power up your weeknight dinner table.
Don’t tell me… I know why you’re browsing the food blogs today… because you need a festive brunch recipe to celebrate Dr. Seuss’ birthday next week, duh!
No? OK, well, it was worth a shot. I didn’t actually plan it that way, but I couldn’t ignore the good timing. Really, this is just another easy way to fix ourselves a tasty balanced meal for brunch, dinner, or for packing up lunches for the week. Children’s literature theme optional!!
Au naturale. Simply steamed. Is any other plain vegetable quite so botanically romantic? Maybe it’s the delicately sweet flavor. Maybe it’s because they love cool, salty California air, like I do. Maybe it’s because you’re literally eating a dang flower! Whatever it is, sitting down to share an artichoke is something special.
Unfortunately, the things have a reputation for being a pain to prepare – their tough structures definitely need some cooking before they’re ready to melt in your mouth. On the stove top, you’re looking at upwards of 40 minutes of babysitting the pot, making sure the water level doesn’t boil too low. This is where Instant Pot comes in (affiliate link). With my favorite set-and-forget pressure cooker on hand, the task really isn’t fussy at all.