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.Continue reading “[Instant Pot] Creamy Coconut Steel-Cut Oats”
This summer, I’ve had two recipe-testing obsessions. The first involves whole-grain sourdough pizza crust*, and although it satisfies my endless curiosities into both bread baking and home fermentation, it also makes me feel like a crazy person every time I insist on turning on my oven. The other fixation is much more seasonally reasonable: the quest for the perfect healthy fudgesicle.
I’ve been dreaming of a deeply dark chocolate pop, lightly sweetened, and I had my heart set on achieving a rich and creamy texture from nutrient-dense avocado. I also set high standards for a classic fudge flavor (ie. I didn’t want this thing to just taste like chocolatey guacamole). It took a few tries to get it just right, but this is it!
Depending on the size of your avocado and the type of dark chocolate you use, this recipe comes out to about 200 calories per serving (with about 13g total fat, 4.5g saturated, and 13 grams of sugar). So it’s a legit dessert – but one that is built from real food ingredients, a dessert that will give you real satisfaction in addition to its richness in nutrients. You can also cut the portion size if you have smaller popsicle molds – my squeeze-pop molds hold about 1/2 cup of liquid.
I wasn’t about to waste my weekend trying to create beautiful images of tubes of brown goo, so you’re stuck with the quick pic above. They may not be photogenic, but they have a lot of good qualities that should convince you to try the recipe: a short list of simple ingredients, healthy fats, antioxidants, limited sugars, fiber (5g per serving!), vegan-friendly, and a super-easy technique that will leave you with plenty of time for summer fun.
*Posts on my new sourdough habit are coming soon! In the meantime, get your fermentation fix on my sourdough pinboard.
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!Continue reading “[Instant Pot] Everyday Lentil & Spinach Dal”
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.
The artichoke: nature’s finger food.
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.
Had a hard week? You need an easy weeknight dinner. Fortunately for us, this one is packed with nutrient dense vegetables and layers of slow-cooked flavors… without the slow-cooking. The veggies all cook quickly, so there’s no advance planning needed. Just a little therapeutic chopping and simmering while you decompress from the challenges of the day, and you can have this wholesome vegan dinner on the table in no time.
If you’re a seasoned Caribbean foodie, please note that I’m not claiming any authenticity. When I dreamed up this stew, I was going for a hearty foundation of powerful plant foods, tempered with tropical coconut milk and some warm spices as my simplified allusion to Jamaican jerk-style seasoning. Authentic cuisine? Not exactly. Super satisfying healthy dinner? Most definitely!