Healthy Breakfast Anyone?

I like to have a heavy breakfast. I mean, when I am done with breakfast I like to feel full.

One strategy I've learned is to begin the day with some fairly simple carbohydrates like fructose that kick-start your metabolism after several hours of general lethargy. I usually have a couple of prunes as soon as I wake up while I make my first cup of morning coffee.

For breakfast, I try to work in a lot of fiber since the type of food we eat in the West for breakfast lends itself well to fiber loading. I also try to ensure I get a high quality protein as well which for me usually means some fat free dairy--either fat free cottage cheese, which has an extremely high protein to calorie ratio, or yogurt which is higher on the carbohydrates. I usually include an some additional less complex sugars in the form of fresh and frozen fruit as well. Through the rest of the day, I usually don't consume much other simpler sugars, including fruit.

This recipe is as simple as could be, and it makes for a wonderfully delicious breakfast.

Fruit Oatmeal

1/2 Cup Strawberries or 1/4 Cup Blueberries, Frozen (fresh are okay, too, but frozen are less expensive, cook down easier and keep longer!)
3/4 Cup Whole Old Fashion Oats (slightly over one normal serving)
1/2 Cup Water
1 Teaspoon Honey or Sorghum Molasses

The fruit will give up enough enough liquid to properly cook the oats. First, add the fruit and water to a small pot, bring to a boil, add the oats, and reduce heat. Stir occasionally to keep from sticking . . . it should cook in about five minutes, but you want it to be pretty thick by the time you are done but a little standing liquid is okay. Let cool for about 3-5 minutes while still on the (off) burner and it will continue to adsorb moisture. If you have a hard time getting you kids to have a healthier breakfast--look no further!

Poll Results on Eating Choices

I just wanted to quickly share the results of my recent poll on people's eating/cooking choices. The question was simply, "Which is most important to you when making food decisions for dishes you will cook yourself?"

Choices along with their results:

30% Healthiness
22% Expense
33% Ease of Preparation
15% How Quickly it is Ready
0% Earth Friendiness (Sustainable, Organic, et cetera)

Hopefully, no matter which if these is most important, "I Like My Recipes Healthy, Cheap and Easy" is delivering on all fronts!

No recipes, today, I'm afraid, but we've got several things "on the burner" so to speak including another lentil and another potato soup, homemade salsa, more salad dressings, a healthy version of aloo tikki, and much much more, all coming up!

Also, you may have noticed there are now several advertisements appearing on the blog. I've tried (when possible) to identify partners like Coupons.Com, CoffeeForLess, and MotherNature.Com that are aligned to the "mission" of this blog--to eat great tasting food that is healthy and doesn't break the budget. Some of the ads are generated based on the blog's keywords, as well, so perhaps there will be something there that you are interested in checking out.

Until next time--good cooking and good eating to you!

Hoppin' Johns

Black beans and brown rice are a staple of mine. A bag of brown rice is under $2. A bag or dried black beans is under $2. Together, they make about 8 generous servings that, with a few extras, can serve as a delicious and healthy meal.

It requires some planning as is always the case with dried beans. I find it is best to soak the black beans at least 12 hours, but 18 is even better.

8 oz Dry Black Beans, Soaked
1 1/2 Cups Brown Rice
Romaine Lettuce (enough for a bed to plate the lettuce)
1/4 Cup Salsa per serving
1/8 Cup Fat-Free Plain Yogurt
Cayenne
Hot Sauce/Tobasco Sauce optional

You can put the beans and rice on at the same time. Completely cover the beans with water and bring to a rolling boil, then reduce to a simmer. Add about 1/2 teaspoon of cayenne to give the beans a touch of additional flavor and heat.

Combine the rice with 3 cups of water, bring to a complete boil, and then reduce to low heat, a very low simmer and cover. The rice will take about 40 minutes to cook, and so will the beans.

After about 40 minutes, put down a bed of romaine. Romaine is really best for this recipe. It is a tall lettuce with rigid leaves that are tightly packed together. The leaves are dark green, with the inner leaves having less color. Some consider romaine the most flavorful lettuce variety. It is usually cheaper to buy a bundle of it, wash and shred it yourself, but you can buy it prewashed and ready as well.

Next, pile on your rice and then put your black beans on top of that. Then your salsa follows (I'll give you a quick and easy salsa recipe in the following weeks, but you can use any canned variety, but I urge you to pay attention to the ingredients and try to find something preservative free). After that, put on your dollop of yogurt. Fat free plain yogurt is a fantastic substitute for fatty sour cream--so good, in fact, no one who hasn't seen me dumping yogurt on their Cubano food hasn't asked, "Is this sour cream?" So, save yourself a heart attack and try yogurt instead.

That's it. Two pots dirty and your plates. This is also a great packed lunch dish since you can make it for dinner the night before and prepare yourself a Hoppin' John for breakfast the next morning and stick in your lunch box.

I had a bit of an eclectic meal the last time I served this, having some spinach with garlic and vinegar and some locally made kim chee to go along with this. The spiciness of the kim chee went well with the spiciness of the Hoppin' John (to which I added quite a bit of hot sauce to in addition to the hot salsa), and then vinegar taste of the spinach (recipe given in a previous post) went well with the kim chee, so in the end it all came together. I hope you enjoy as much as I did!

A Tasty Pasta Salad

Where I live, the price of red and yellow bell peppers tends to follow that of silver, but occasionally I am able to catch them on sale at a reasonable price. I gorge myself on them fresh, always slice and put a few pounds into the freezer for a later date, and also usually roast and then freeze a few red bells to use. I try not to keep any food in my freezer longer than a month for fear of freezer burn, loss of taste, or mixing of tastes. For this colorful and healthy recipe, though, fresh peppers are a must. Also, be sure to use red onion. Another step you can take is to lightly toss your red onion in a little lime or lemon juice, too, as it neutralizes some of the heat and makes it more palatable, as well as the bit of juice that is added to this recipe.


Remember, folks, that tuna, while an inexpensive and high quality source of protein, is also a danger because of high mercury levels. You should treat it as just that--a treat--rather than a staple. I do not eat tuna more than once a month. Also, remember that tuna fishing is having a devastating impact on some species and local ecosystems. When you do choose to eat tuna, choose albacore. Canned tuna is often sold as “chunk white” or “chunk light." Chunk white is always albacore, although chunk light may refer to a number of species: bigeye, yellowfin, skipjack or tongol tuna. Skipjack is an okay alternative, but except for extremely rare sashimi treats, avoid yellowfin, bigeyed, and tongol. For more information on making healthy seafood choices, see Seafood Watch from the Monterey Aquarium.

Pasta Salad Recipe

Cook 2 cups of whole wheat pasta (elbow or bowtie noodles), rinse with cold water, strain and set aside
Chop 2-3 red bell peppers (yellow and orange are also okay--I like to use all three to make this an especially colorful dish)
1/2 cup of sliced olives, black or green (I prefer green in this dish, and you can use whole olives, just make sure they are pitted)
1 small RED onion, chopped fine
1 clove of garlic, chopped very fine
About 1 teaspoon of oregano or Italian seasoning (more to taste)
A pinch of salt
One or two turns of the peppermill
A can of drained albacore tuna
1 tablespoon of olive oil (or less)

Add this all together and toss. Serve cold.

That's all, folks!

Hearty Vegan Lentil Soup

Get ready for two lentil soups: one vegan and the one to follow made with the delicious but humble hambone!

This is a complete protein, high in fiber, and with enough carbs to keep you going but is almost entirely fat free.

Hearty Vegan Lentil Soup

1 1/2 Cups Brown Lentils
1/2 to 3/4 Cup Pearl Barley (remember barley expands 4X as it cooks)
About 4 cups of water (you will need to add more as it reduces)
Plenty of Fresh Black Pepper
1/2 Teaspoon Smoked Paprika
1/2 Teaspoon Cayenne
1 Teaspoon Basil (dried is better for this recipe)
1/2 Teaspoon Turmeric
Salt to taste

This recipe is simple--combine all the ingredients in a pot and bring to a rolling boil, then reduce to a simmer and cook uncovered for about 50 minutes, stirring occasionally and adding more water if needed.

The main flavor comes from the black pepper, so be generous with it. It is also better to add one or two turns of the pepper grinder to each dish as you serve it. If you don't have turmeric, you can omit it but it does give a subtle flavor and enhances the color of this particular dish.

Quick and Easy Japanese Meal

This isn't properly a recipe of any sort. Instead, it is just a quick and easy meal of the type you will rarely find here--one with mostly pre-prepared ingredients. It is simple, fast and easy--it should be done in under 15 minutes. It is a good summer meal, too, as except for your bowl of miso soup these are all cool or cold dishes!

Here's your menu!

Yomainma Soba with Wasabi
White Miso with Shiitake and Tofu
Mixed Greens with Wasabi-Miso Vinaigrette
Fresh Watermelon

Yomainma Soba-->Buckwheat Soba Noodles with Yam

These prepared noodles, imported by JFC International, have just four ingredients: wheat flour, buckwheat flour, yam and salt. These cost less than $3 a bag. If you don't have a store nearby that carries them, you can order them online. You can get them in bulk from a vendor here or can buy individual packages here.

With only 210 calories per serving (5 per bag) and 10 grams of protein, they are perfect to complete a meal with some soy. Simply put into boiling water and cook 6-8 minutes. After cooking, rinse under cold water--these are not served hot. Then, set them aside to drip dry for a few minutes before dishing. I actually put them into a pot of ice water for a few minutes after rinsing them before straining and allowing them to drip.

When dishing, add a little wasabi--to taste, but at least 1/4 inch per serving--and a splash of soy sauce. Mix well and serve with the rest of this meal.

White Miso with Shiitake Mushrooms and Tofu

You need to prepare for this before by soaking your dried mushroom for twenty minutes beforehand in cool water (if using fresh shiitakes, then no need, of course). You just need 1 mushroom for every two servings. Remove, slice as thinly as you can manage, and add to your water. Take extra firm tofu and slice into 1"x 1" squares and set aside.

You want to bring your water to a near boil, remove from heat and stir in your miso paste (follow the directions of your miso. I recommend paste, not dried miso, as the paste is more likely to be all natural). After you've stirred in your miso to where it has mostly dissolved, return to heat at very low--you do not want your miso soup to come to a boil. You can now add your tofu.

Another way to make this soup is to also add very small potato squares, but this time peeled. You'll have to boil your potatoes beforehand, though, as you don't want to let your miso cook so long. Adding nori, or seaweed, is also a great addition to this recipe. I used to have this with my breakfast when I lived in Japan.

Salad with Wasabi-Miso Vinaigrette

This is easy enough--just make the vinaigrette recipe in the last blog entry, serve over mixed lettuce or greens (avoid too much iceberg as it has nearly no nutrition). Add whatever you normally enjoy in your salad, and the faint hints of wasabi and miso will help tie this simple but elegant meal all together!


Watermelon!

I served with with two cups of fresh watermelon as a dessert. At only about 90 calories and with plenty of nutritional value (vitamins A and C), it was a nice cold end to this pleasant warm weather meal.


Here is the nutritional information for each person:
415 Calories, 7 grams of fat (5 from soy), 19 grams protein

Wasabi-Miso Vinaigrette

One of my great pleasures is the simple salad with one of my own homemade dressings. I have a lot of different ones. from Asian soy and sesame to honey mustard, all prepared from simple ingredients by yours truly. Here is one of my dressings that sometimes gets more attention than the rest of the entire meal. Make this and keep it in the fridge--it will easily keep a month if you don't use it up first (this recipe makes about 6-10 servings depending on how much you like to use). It is also a good idea to make this a day before you plan to serve it--it allows the flavors to mix and the garlic to mellow in the vinegar.

Wasabi-Miso Vinaigrette

4 Tablespoons Good Quality Balsamic Vinegar
1 Garlic Clove, finely chopped
1 Teaspoon White Miso Paste
3/4" of Prepared Wasabi (from tube)
1/2 Teaspoon Soy Sauce
2 Teaspoons Olive Oil

Combine all ingredients except oil and stir together--you want to make sure the miso dissolves. Once you've ensured that there isn't a miso clump still there, add your oil. Refrigerate over night before serving to allow the "heat" of the garlic to mellow in the balsamic vinegar. This dressing is good enough to drink, and with a couple teaspoons drizzled over a mixed green salad, you have a side dish or a snack worth committing seppuku for. Oh, and you can easily cut the olive oil to a teaspoon, but you do want some to help the dressing "cling" to your salad.

Remember to shake, stir or whirl this before serving, though, as the garlic and other goodies tend to settle in the bottom, and if not the first person you serve will end up getting all the oil on their salad!

Simple Sides

Here are just a few simple side dishes that you can whip up in a jiffy. Not only are they are very healthy, they are cheap chow and great to eat! Of course, remember that simple steamed vegetables like carrots and broccoli, yellow squash, cooked yams, or a salad of fresh vegetables and greens compliments almost any meal.

The sides below require a few more ingredients, but they can make you healthy, cheap and easy meal seem decadent, expensive and elaborate!

This first dish was the winner of the Polls Boutique Poll "Which Recipe Would You Most Like?" It garnered 100% of the poll votes. Therefore, I give you by popular demand . . .

Super Healthy Cayenne Potato Wedges!!!

2 Medium Russets Potatoes Per Person
Cayenne
Freshly Ground Black Pepper
Smoked Paprika
Salt
Olive Oil
Optional: Chili Powder

Wash your potatoes well, but don't peel them! Slice your potatoes into wedges (I make 8 wedges from one potato) and arrange them on a piece of foil large enough to close over them. First, very lightly drizzle with olive oil. I put one tiny drop onto each wedge, and for 2 potatoes I use less than a 1/2 teaspoon. That means you need a steady hand.

Then, sprinkle lightly with cayenne (depending on if you want them just a little spicy or hot!) and very lightly with the smoked paprika. Next, put over them a small turn of the pepper grinder. It is important not to use too much black pepper or it will overwhelm the more delicate taste of the cayenne (yes, it has a taste besides just being hot) and the bit of smokey richness of the paprika. Then lightly salt, just a sprinkle over the all.

I've also served these with just a sprinkle of chili powder, and I've had folks who thought that made them better, but be careful, again, or otherwise the chili powder will drown out all the other tastes. I actually prefer mine without it, but you can experiment and see what you like best.

Enclose in foil and then place on the top oven rack situated directly under the top heating element. You want to set the oven to broil these on high. As they will give off some liquid (and the oil will settle in the bottom of the foil), it is a good idea to place them on a cookie sheet or something else to ensure the liquid doesn't leak out and gum up your oven. Depending on your oven, these should cook anywhere between 14-20 minutes. They are actually pretty good just slightly underdone if you ask me.

Here are is one of the "losing recipes" along with another extra just to ensure you have some quick and handy veggie recipes at your disposal. Potatoes are good, and delicious, but come on . . . you need to eat your veggies!


Spinach with Garlic and Vinegar

Frozen Spinach
2 Cloves Garlic
Splash of Balsamic Vinegar (tablespoonish)

It doesn't get easier that this. In 1/2 teaspoon of olive oil, saute two finely chopped garlic cloves for about 1-2 minutes. Add frozen spinach and just a splash of a good quality balsamic vinegar.

Wait, I thought I told you this is a cheap recipe, but just told you to use good quality balsamic? A little goes a long way, and I suggest you spend a few extra dollars to ensure you have a nice bottle. I also suggest you keep it refrigerated after opening.

Your spinach will cook fast on medium heat--probably within 5-6 minutes, so you want to whip this up at the end of your preparations.

Buttered Brussels Sprouts

1 Tablespoon Butter
2 Tablespoons Fresh Basil, shredded
16 ounces frozen Brussels Sprouts (for fresh sprouts, add at least 5 minutes additional cooking time and a few more dollars)

The secret to this recipe is the fresh basil. If you don't have it, consider growing some on a window seal. It isn't hard, and it can really add a flavor that dried basil just can't live up to. Also, although with butter more is better when it comes to the palate, one tablespoon contains nearly twelve grams of fat, 102 calories, and 31 mg cholesterol. This recipe makes four servings, however, so it isn't that bad and can make your guests feel like they are being naughty because even this amount adds a buttery richness to these wonderful vegetables that everyone will notice.

Melt your butter in a medium sauce pan. Once it is melted, add your fresh basil and cook until it wilts. Then, add your sprouts, fresh or frozen, and stir them until they seem evenly coated in the butter. Then add about 1 inch of water to the pot, cover, and cook on low heat. Frozen sprouts should be ready in about 10 minutes or less. Fresh ones about fifteen. Keep and eye on them to ensure your water doesn't boil off--otherwise, you'll be scrapping burnt Brussels from your pan bottom!

Wasabi Salmon Croquettes

Omega-3 fatty acids seem like a real health boon. People with certain circulatory problems, such as varicose veins, benefit from such these fats which stimulate blood circulation, increase the breakdown of fibrin, a compound involved in clot and scar formation, and additionally have been shown to reduce blood pressure. There is strong scientific evidence that these fatty acids reduce blood triglyceride levels and regular intake reduces the risk of secondary and primary heart attack. Several studies report possible anti-cancer effects of these fatty acids (particularly breast, colon and prostate cancer). So, sign me up and bring on the fatty acids.

There is some debate as to whether supplements have the same benefits as "naturally occuring" fatty acids, the best source of which is fish. Salmon offers a rich source of these potentially life-saving acids without the specter of high mercury content (basically because we eat salmon young enough that it does not accumulate lots of mercury). Salmon, if you catch it on sale, is also a great source of high quality protein, and given this healthy,quick and easy recipe, you can whip it up in a flash.

Wasabi Salmon Croquettes

1 Can Salmon (14-16 oz)
1 Egg White (discard the yolk if you don't want the added fat and cholesterol)
2 Slices Shredded Whole Wheat Bread
Olive Oil to coat pan
Wasabi (prepared from dry or in tube)

Mix all ingredients minus wasabi and form into 2-3" patties. Put 1/4" wasabi in middle of each patty and fold over so you have a "wasabi
stuffed" croquettes.

Cook in pan approximately 4 minutes on each side until brown--and then serve! They get cool quick, so you may one to make these last if they are part of a meal. They go wonderfully with the aforementioned potato soup.

In the next post, I'll give you some ideas for some healthy, quick and easy side dishes.

Hawai'ian Philosophers' Vegan Banana Nut Bread

Here is an original bread recipe that turned out fantastic, so I had to share it. This isn't a “dessert” like banana nut breads you may be used to—this is really a full-bodied but delicious whole wheat bread that is just slightly sweet but mostly from the currants and raisins. I use mostly organic ingredients, but that doesn't change the taste, I'm sure.

Go easy on it, though; I figure this recipe makes 12 slices of bread (¾ inch thick); if so, each slice has about 250 calories, 7.5 grams of fat and 5 grams of protein. I'll try it without the oil next week (I bake bread once a week) and let you know how it turns out (that would reduce each slice by 40 calories and the fat by 4.5 grams per slice). Since this turned out well and is not something I need to eat an entire loaf of this week, I'll be talking ¾ of it to a philosophy colloquium today--hence, I christened it "Philosopher's Vegan Banana Yeast Bread."

3 ½ Cups Organic Whole Wheat Unbleached Flour
3 Overripe Organic Bananas
¼ Cup Organic Currants
¼ Cup Organic Raisins
¼ Cup Raw Unsalted Macadamias
¼ Cup Molasses
¼ Cup Vegetable Oil
1 Teaspoon Sea Salt
2/3 to 1 cup of warm filtered water
2 ½ teaspoons active yeast dissolved in 2 tablespoons of warm water

Mix everything together—a non-stick bowl works great
Mix until it begins “sticking together” and knead for 3-5 minutes
Transfer to a 8 1/2” x 4 1/2” baking pan
Let sit in bowl after needed about 1 hour until it has risen about ½ again as large as it was
Transfer to lightly oiled or non-stick baking pan and let rise an additional 30 minutes to an hour, until it has crested over the top of the pan
Lightly rub about 1 teaspoon or less of molasses over the top and sprinkle with whole oats
Put in a PREHEATED oven at 350 degrees
Bake for 45-50 minutes or until cooked all the way through. When the top appears done in the middle, you can take it out, remove it, and cut it in two. If the middle is still gooey and sticks to a toothpick, then bake longer. Note, however, that the inside of this bread will remain slightly gummy until it cools.

Calorie Breakdown of Ingredients: 1540 Whole Wheat Flour, 230 Molasses, 240 Macadamias, 300 Bananas, 130 Raisins, 100 Currents, 480 Oil

I Swear It Isn't Bad For You Super Simple Potato Soup

This simple rustic potato soup is unbelievably delicious. It tastes like much guiltier cousins, say cream of potato soup, but without packing the caloric punch of its heavyweight relatives.

The key to its down-homey goodness is from one oft-overlooked ingredient: the humble hambone. Your local butcher should be able to supply you with some, likely with a little meat and a little fat attached, for hardly anything at all--I think I got a pound for less than $3. This recipe's delicious yet-not-too-fatty flavor comes from cooking with a hambone, about 1 inch of bone for every serving (and cut into inch long pieces--your butcher can cut it for you). Alternatively, pieces of ham can be used. When purchasing your ham, though, be careful to see that it is naturally cured rather than chocked full of artificial chemicals and preservatives.

Remember, too, a little goes a long way. Also, if you are using ham pieces rather than bone, or your bone has a lot of fat on it, simply use a spoon to dip out excess fat as it rises to the surface, or premptively remove fat from the pieces you put in. A little fat in this recipe isn't going to hurt--in fact, it is what gives it part of its richness, but a little bit goes a long way. The following proportions make roughly four servings.

I Swear It Isn't Bad For You Super Simple Potato Soup

Six to Eight Medium Size Potatoes, Unpeeled and Chopped into Small Pieces
Four 1" Pieces of Ham Bone or Pieces of Ham
Salt
Freshly Ground Black Pepper
1/2 Cup Skim or 2% Milk

Don't peel your potatoes! You're getting rid of most of the vitamin content when you do. Instead, I wash mine in a little soapy water with a scour and then rinse very thoroughly. Chop them into about 1" square peices, cover completely with water, and bring to a boil. You'll want to add your ham bone now, several turns of the pepper mill, and salt. It is usually better to salt this recipe towards the end, though--salting it at the beginning, before the ham has given up its flavor, can lead you to oversalt this dish.

And by the way--if you don't own a pepper mill for freshly ground black pepper, invest in one. Peppercorns are not very expensive, and if you buy a reusable mill you'll find the flavor it adds is worth making the switch to freshly ground pepper.

After the potatoes are thoroughly cooked, mash them in the pot with a whisk or just with a wooden spoon. This isn't a recipe you want smooth as a cream soup--some chunks of potato still in there compliment its hearty down home taste. Continue cooking until it has reduced to a pretty thick consistency--be your own judge--and once it has, remove from heat and stir in the milk. It doesn't take much, but it will lighten up the color and give it a creamer consistency as well, and the slight sweetness of the milk also lends itself well. All in all, the cooking time should be about 25-30 minutes plus at most ten minutes prep--just washing and cutting the potatoes.

Here, I've served it with a simple meal consisting of wasabi salmon patties (recipe forthcoming), spinach with vinegar and garlic, and fresh baby carrots. You can cut your potatoes and put your soup on, mix and make the salmon patties and cook the spinach all in the time it takes your soup to cook, making this a simple, delicious and delightful 30 minute three pot meal.

The Unhealthy Vegetarian

Vegetarianism can definitely be a healthy lifestyle approach. Unfortunately, most vegetarians I know want to eat exactly like an omnivore so they blow the big bucks on things like veggie burgers and fake meats. Yet, vegetarianism by itself is not a healthier lifestyle choice than any other, and in fact, it can be much worst than even the omnivore who chooses to eat less processed and more natural foods. Much of the information below has been pulled from Wiki and other sources, mostly chemistry Web sites. Of course, I get all my favorite recipes from chemistry Web sites.

So, for example, the ingredients list of Morningstar Farms Veggie Buffalo Wings.

TEXTURED VEGETABLE PROTEIN (SOY PROTEIN CONCENTRATE, SOY PROTEIN ISOLATE, WHEAT GLUTEN, WATER FOR HYDRATION), WATER, ENRICHED WHEAT FLOUR (FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), CORN OIL, CORNSTARCH, WHEAT STARCH, CONTAINS TWO PERCENT OR LESS OF SALT, METHYLCELLULOSE, MODIFIED CORN STARCH, SUGAR, DEXTROSE, ARTIFICIAL VINEGAR FLAVOR (MALIC ACID, SODIUM ACETATE, LACTOSE, FUMARIC ACID), POTASSIUM CHLORIDE, GARLIC, AUTOLYZED YEAST EXTRACT, NATURAL AND ARTIFICIAL FLAVORS FROM NON-MEAT SOURCES, SPICES, SOY PROTEIN ISOLATE, TAPIOCA DEXTRIN, DISODIUM INOSINATE, DRIED YEAST, CARAMEL COLOR, MALTODEXTRIN, HYDROLYZED SOY PROTEIN, PAPRIKA EXTRACT FOR COLOR, XANTHAN GUM, SODIUM ALGINATE, CELLULOSE GUM, YELLOW CORN FLOUR, INULIN FROM CHICORY ROOT, ONION, ANNATTO EXTRACT FOR COLOR, NONFAT DRY MILK, DEHYDRATED BUTTER* (CREAM*, NONFAT MILK, SALT, ANNATTO COLOR), SODIUM ACETATE, PAPRIKA FOR COLOR, MALIC ACID, BAKING SODA, CELERY EXTRACT, WHEAT FIBER, LACTIC ACID, BARLEY EXTRACT, NIACINAMIDE, EGG WHITES, CITRIC ACID, SUCCINIC ACID, IRON (FERROUS SULFATE), THIAMIN MONONITRATE (VITAMIN B1), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), VITAMIN B12, TURMERIC FOR COLOR.

Let's begin with THIAMIN MONONITRATE. It is innocuous enough--it is just vitamin B_1. Well, great--they are just adding vitamins! The question to ask, though, is why. It comes down to the fact that they are using ultra-processed white flour. Bleaching agents such as benzoyl peroxide (yes, the same active ingredient in OXY 10, the acne medication!) are added to make the flour more white. Oxidizing agents (also known as "improvers") such as potassium bromate, chlorine dioxide, and azodicarbonamide are added to enhance the baking quality of the flour. These agents are added in a few parts per million. Self-rising flour contains salt and a leavening agent such as calcium phosphate. It is used to make baked goods without the need to add yeast or baking powder. Most states require flour to contain added vitamins and minerals to replace those lost during milling. The most important of these are iron and the B vitamins, especially thiamin, riboflavin, and niacin. In the US, processed flour must be enriched with thiamine mononitrate (along with niacin, ferrous iron, riboflavin and folic acid) to replace that lost in processing. Sounds like something you could do in your own kitchen, doesn't it?


Let's skip forward to SODIUM ACETATE. Industrially, it is used in the textile industry to neutralize sulfuric acid waste streams, and as a photoresist while using aniline dyes (I'm not even sure what that means). It is also a pickling agent in chrome tanning, and it helps to retard vulcanization of chloroprene in synthetic rubber production. It already sounds delicious, doesn't it--yum, retarding vulcanization! That is what I like to eat. It's used as a seasoning in this product.

How about a quick glance at another Morningstar Farms product, their "Sausage Style Recipe Crumblers."

TEXTURED VEGETABLE PROTEIN (WHEAT GLUTEN, SOY PROTEIN CONCENTRATE, WATER FOR HYDRATION), WATER, CORN OIL, CONTAINS TWO PERCENT OR LESS OF CHICORY ROOT FIBER (INULIN), SPICES, SALT, DEXTROSE, MALTODEXTRIN, NATURAL FLAVORS FROM NON-MEAT SOURCES, HYDROLYZED VEGETABLE PROTEIN (SOY PROTEIN, CORN GLUTEN, WHEAT GLUTEN), AUTOLYZED YEAST EXTRACT, CARAMEL COLOR, SUGAR, PAPRIKA, GARLIC POWDER, MODIFIED CORN STARCH, MALIC ACID, VITAMINS AND MINERALS (NIACINAMIDE, IRON [FERROUS SULFATE], THIAMIN MONONITRATE [VITAMIN B1], PYRIDOXINE HYDROCHLORIDE [VITAMIN B6], RIBOFLAVIN [VITAMIN B2], VITAMIN B12), ONION POWDER, HYDROLYZED TORULA AND BREWER'S YEAST PROTEIN, SOY LECITHIN, SPICE EXTRACTIVES.

To begin with, what is DEXTROSE? The simple answer is a simple sugar like white sugar. The longer answer is dextrose monohydrate, a simple sugar produced commercially via the enzymatic hydrolysis of starch. In the United States, cornstarch (from corn) is used almost exclusively. Ready for a chemistry lesson?

Hydrolysis is a chemical reaction during which one or more water molecules are split into hydrogen and hydroxide ions, which may go on to participate in further reactions. It is the type of reaction that is used to break down certain polymers, especially those made by step-growth polymerization (think of a crystal chain). Such polymer degradation is usually catalysed by either acid e.g. concentrated sulfuric acid (H2SO4) or alkali e.g. sodium hydroxide (NaOH) attack, often increasing with their strength or pH. In polysaccharides (complex sugars), monosaccharide molecules are linked together by a glycosidic bond. This bond can be cleaved by hydrolysis to yield monosaccharides (simple sugars). The best known disaccharide is sucrose (table sugar). Hydrolysis of sucrose also yields dextrose monohydrate and fructose. There are many enzymes which speed up the hydrolysis of polysaccharides. Invertase is used industrially to hydrolyze sucrose to so-called invert sugar. For industrial use, invertase is usually derived from yeast. MALTODEXTRIN is made by a very similar process--the hydrolysis of complex sugars. Basically, the process takes natural food starch and, though a chemical process, turns it into simple sugar.

And what is AUTOLYZED YEAST EXTRACT? It sounds at least semi-natural. "Yeast extract" is the common name for various forms of processed yeast products that are used as food additives or flavourings. They are often used in the same way that monosodium glutamate (MSG) is used, and, like MSG, often contain free glutamic acid. It's a way to get MSG into your food without having it labeled as such in most cases since that is one thing most people are aware to look out for these days. And how about SPICE EXTRACTIVES? That just means we started with real spices and then let the boys down at the lab get freaky with them, and then we dumped them into the huge industrial vat where we create the "fake meat" you will dish up later.

So, the next time you are serving up a simple and healthy meal and hear your vegan friend howling about the use of a ham bone in your bean soup or the audacity of your eating an egg, perhaps it is time to explain to them that some people might call their "vegetarian alternatives" industrial waste.

Vegetarian Chili

Dried beans are a staple . . . cheap and easy. All you have to do is plan ahead.

This chili is simple as could be.

3/4 Pound of Dried Red Kidney Beans, Soaked at Least 24 Hours in Water
1 Cup Barley
1 Can Tomato Juice
2 Medium Onions
2 Cloves Garlic
1.5 Tablespoons Chili Powder
1 Teaspoon Cumin
A few dashes of Basil
4-5 Turns of the Pepper Grinder (Black)
1 Teaspoon of Cayenne (this will make it warm)

Combine all ingredients into a large saucepan, bring to a boil, then reduce heat and let simmer 45-55 minutes, stirring occassionally.

You can add more chili powder or cayenne to taste. If you use unsalted tomato juice, you will also want to add salt to taste--otherwise, there is probably enough in the juice.

This makes roughly 6 generous servings!

I Like My Recipes Healthy, Cheap and Easy

Welcome to the "I Like My Recipes Healthy, Cheap and Easy" blog. This blog is in overwhelming response to requests for my quick and easy eating solutions, that is, my recipes.

I cook with five basic principles:

1. My ingredients should not require someone with an advanced degree in chemistry create them.
2. My food should be delicious.
3. My food should contribute, not take away from, my quality of life.
4. Unless I really want to spend all day cooking and cleaning, my recipes should be simple to make so I can taste what they are made of and not have to wash ten pots for one dish.
5. I should be able to eat like a gourmet without breaking the bank.
   

That being said, life is a game of give and take. You eat healthy 98% of the time so you don't have to flog yourself like Dimsdale when you give into temptation and have take-out one night. So, occasionally you will find the recipe here that pushes the limits of those principles, or at least (1), (3) and (4), but rarely. I promise you, though, that everything you find here should be delicious.

Sometimes you'll get full meals, but mostly I'll be providing you recipes for single dishes, things you can whip up in a hurry for dinner guests or things that are perfect to make the night before in order to have a hearty and healthy packed lunch. Also, these recipes often pull from the same base ingredients which means you don't have to have a shelf full of spices growing old because you only use them once in a blue moon. Instead, using a pretty standard répertoire you can create dishes with enough variety that you and your discerning palate don't get bored with what is on the dinner plate each night.

Also, a YouTube Channel is in the works to demonstrate some of the techniques and dishes that are given here, as well as some bonus recipes are well. I'll let you know once that has been launched. In the meantime, I leave you with one of my most coveted recipes (and most often handed out), my Red Lentil and Smoked Paprika Soup. This soup is heavy on umami--the combination of salt, the smokiness of the paprika, and the balsamic vinegar make this soup an absolute cheap and easy hit.

And just a quick note--you can often find smoked paprika much cheaper at Middle Eastern or Eastern European food stores than you can in the grocery store, but rest assured, this is a recipe you won't mind eating a couple of times a month and smoked paprika will resurface in some other recipes in the near future.

Red Lentil & Smoked Paprika Soup

Long Version:

1.5 cups Red Lentils

½ cup brown rice

4 cups water (add more as water reduces for a soupier soup)

½ white or yellow onion

2 cloves garlic

2 small tomatoes

2-4 shiitake mushrooms (fresh or rehydrated--to rehydrate soak dried mushrooms in cool water 30 minutes)

2 tablespoons smoked paprika

1 tablespoon balsamic vinegar (more to taste)

1 teaspoon salt (more to taste)

Short Version:

1.5 cups Red Lentils

½ cup brown rice

4 cups water

2 tablespoons smoked paprika

1 tablespoon balsamic vinegar (more to taste)

1 teaspoon salt (more to taste)

(You can also lose the brown rice and reduce the cooking time by 20 minutes, but it won't be a complete protein)

Combine rice and water and boil for 20 minutes. Then combine all remaining ingredients except balsamic vinegar and cook until lentils are cooked (20 minutes more or so). Add a dash of balsamic vinegar to pot after heat is turned off and add teaspoon on top of each serving when serving (or when you put it into your lunch box). This should make two very generous servings or three smaller ones. In case you want to increase the recipe, just add more lentils and rice, then salt and smoked paprika to taste.