Bodybuilder Breakfast Bread

So I'm bulking up this winter, lifting weights a lot and trying to take advantage of the calorie rich season to pack on a few more pounds of muscle.  That doesn't mean eating everything in sight, but does mean eating plenty of calories. 

Usually for breakfast, I have a protein shake with two servings of oatmeal with fruit, or maybe some whole grain cereal, but have been a little bored with that recently and wanted something more caloric dense but less filling that a giant bowl of oatmeal.  So instead I decided to return to baking bread once a week, now on Sunday's, and that bread can be the mainstay of my breakfast for a while along with a protein shake or a cup of yogurt.

It is also a great quick snack; I take a slice with me to have between classes.

So, for this bread, I had two three things in mind: calorically dense but with healthier calories, some quality protein, and high fiber since breakfast is a meal I always ensure has adequate fiber.  This recipe I created fit the bill for that. 

I add 10-12 grams of l-leucine, a BCAA to the flour as I am baking it.  I do not know if it survives the baking process of has any actual benefit, but I had it and wanted to try.  It is undetectable in the baked bread.  Next time, I'm going to add 1/2 cup of unflavored whey protein and see how it turns out.  I'll make a comment once I've tried it and let folks know how it worked.



Makes 12 Servings

We get this on Amazon & love it for waffles and baking.

2 Cups Kodiak Cakes Power Cakes Mix
1½ Cups Whole Wheat Unbleached Flour
1 Cup Oat Flour
3 Overripe Bananas
¼ Cup Sweetened Dried Cranberries
3/4  Cup Organic Raisins
1 Cup Almonds, Powered in a Food Processor
1 Cup Chopped Walnuts
¼ Cup Raw Honey
¼ Cup Vegetable Oil
1 Teaspoon Sea Salt
1 cup of warm filtered water
2 ½ teaspoons active yeast dissolved in the warm water
1 teaspoon sugar also dissolved in the warm water
Optional: 10-12 grams l-leucine powder (a BCAA)

Mix everything together—a non-stick bowl works great
Mix until it begins “sticking together” and knead for 5-8 minutes; I like it kneaded longer to really create a stiff crust.
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, or just put onto a baking sheet and shape into a rough loaf, and let rise an additional 30 minutes to an hour before baking.

Put in a PREHEATED oven at 350 degrees

Bake for 45-55 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.

Here is the nutritional information:

430 calories per serving
55 grams of carbohydrates
20 grams of fat
13 grams of protein

 7 grams of fiber
16.5 grams sugar
6% RDA Calcium
10% RDA Iron 

If you use MyFitnessPal, you may be able to find this by searching for "Builder Bread."

Easy Healthy & Cheap Jambalaya

Cajun food is one of the great Creole foods of the world.  For those dishes that don't require a rue, they are pretty easy to make as well.  Here is a tried and true easy, healthy and inexpensive jambalaya recipe.

Part of what makes this recipe less expensive is the use of boneless, skinless chicken thighs rather than breast meat.  Some people don't like the darker thigh meat, but so far those who don't have not ever noticed that this recipe is using the thighs.  Using thighs does add a little extra fat and therefore a few extra calories to the recipe.  See this Chicken Breast versus Thighs article for the skinny on the difference.  Either cut will turn out fine.

Also, I use a lower-fat sausage, like turkey andouille sausage, rather than the traditional pork andouille sausage.  This is just to bring down the fat content.  But using only one link per recipe, the sausage does not make this an unhealthy recipe.

Because I am sodium sensitive, I have to be aware of the sodium content, and this dish has fairly high sodium.  Therefore, eating proper portions are important if you have high blood pressure or are sodium sensitive.  The chicken meat, sausage, cajun spice and/or chicken broth (even no salt added broth), canned crushed tomatoes and hot sauce will all contain sodium.  There should be no reason to add salt to the recipe, and see the * notes below in the recipe for alternatives depending on whether you use a salted seasoning or broth.

Also, I should note I always double this recipe.  It keeps well (actually tastes better the next day) and it freezes well also.  I make it, eat it for a couple of days, and then freeze the leftovers. This is also great with 8 ounces of scallops, shrimp or even white fish added, but it does not freeze as well with these additions.

Ingredients: 

1 pound of skinless, boneless thighs or breast, cut into about 1" to 1 1/2" chunks
1 tablespoon of Cajun Seasoning* - note that some seasonings will contain salt, and some will not.  If you use a seasoning that does use salt, then you will not want to use any sort of broth, and should not need to add any additional salt.
1 link of turkey andouille sausage or another low-fat sausage link, sliced
1 onion, chopped
2 cloves garlic, chopped
1 red chili, chopped (or you can just add extra red pepper flakes or cayenne)
1 green, red, orange or yellow pepper, chopped--our household prefers red, orange or yellow peppers
2 stalks of celery, chopped
1 can of crushed tomatoes (16 ounces) or 16 ounces of chopped tomato -- if using fresh tomatoes, the recipe will turn out much better if you roast and peel the tomatoes first, but this will add an additional step and an additional 10-15 minutes of prep time to the recipe. 
1 teaspoon crushed black pepper
1/2 teaspoon paprika
1/2 teaspoon crushed red pepper flakes
1 to 2 tablespoons Worcestershire sauce
1 tablespoon hot sauce like Tabasco
1 cup raw brown rice, washed
1 can chicken broth* - remember, if your Cajun seasoning contains salt, do not use broth or use only no-salt added broth (which will still contain sodium).  The recipe will turn out just fine using only water; if using water, use 2 cups of water
1/2 cup water
Optional: 1 tablespoon Sriracha sauce 

Directions:

Combine chicken and sausage in a non-stick pan, and add cajun seasoning.  Mix well to evenly coat everything.  Then chop your onions, celery, pepper and garlic.  Turn the heat on medium-high and cook the chicken and sausage.  When they have given off moisture (you should have about a half cup of liquids or so from the meats), move to a bowl and reserve.  Your chicken should be cooked through or nearly cooked through at this point. 

Add onions, garlic, bell pepper, and celery to the pan the meats cooked in and saute on medium heat until they have all softened, maybe 8 to 10 minutes, stirring frequently.  Add paprika, crushed red pepper flakes, and black pepper, and stir to mix thoroughly.  Then add the crushed or chopped tomatoes, the reserved meat along with the liquids it gave off, and the rinsed brown rice.  Stir to mix well and continue to cook at medium until the mixture begins to bubble.  At this point, add either water or broth, stir well, and turn down the heat to low--just enough so the mixture simmers.  Cook 20-25 minutes, stirring occasionally, until the rice is cooked.  Add the last 1/2 cup of water,  Worcestershire sauce and hot sauce(s) after the mixture has cooked about 10-12 minutes, stirring well.

Once it has finished cooking, taste for seasoning and add additional Worcestershire sauce and hot sauce(s) if needed.  You should not need to add additional salt if you used either cajun spice with salt or broth with salt.  Once seasoned, stir and immediately cover and turn off the heat.  Let rest while still sitting on the burner for five to ten minutes before serving to allow the rice to absorb any more moisture and flavor that it will. 

No Pasta Stovetop Lasagna

It does not get simpler than this delicious recipe.  You can serve it over paste if you like, but it is actually amazingly wonderful over shirataki noodles.  It is also great just by itself!

It makes five one cup servings.

Ingredients

One pound hot Italian sausage
One pack frozen spinach (10 oz)
1/2 of a large to medium yellow or white onion
2 ounces of low-fat mozzarella cheese, chopped fine (or 1/2 cup fat free large curd cottage cheese)
1 bottle/can pasta sauce (24 oz)


Directions

First, you will want to boil the sausage.  This will reduce the sausage considerably because you are removing the fat, and in fact you will probably end up with around 10-12 ounces of sausage, meaning you have eliminated a quarter pound of fat.  Don't worry--your sausage will still be delicious!  If your sausage is not frozen, it should boil for 15-20 minutes, and then drain.  If it is frozen, it may need another 10 to 15 minutes.  Be sure to break it up with a spoon as it thaws in the water, though.

You may want to go ahead and get your spinach and onions going.  Put the block of frozen spinach in about 1 cup of water with the roughly chopped half onion.  You want to cover and cook this on medium high.  When the spinach is completely thawed, allow it to simmer an additional three minutes.  Then strain and press the remaining water out of your spinach and onions.

Combine everything in a pot, add the bottle of pasta sauce, cover, and bring to a boil on medium heat.  Because this is so thick, you need to stir every few minutes to ensure that it heats all the way through and the bottom does not burn.  We are just cooking this to ensure we bring the pasta sauce we added up to a high enough temperature.  We want it to simmer for about six minutes or so, which, since all the ingredients except the cheese and sauce are not, should not take too long.

This would also be great over shredded zucchini or with other vegetables, like yellow summer squash or roasted eggplant, added.



Nutritional Information (using Newman's Own All Natural Sockarooni Pasta Sauce and mozzarella)

1 cup serving

270 Calories
16.6 g fat
13.2 g carbs
   4 g fiber
   6 g sugars
11 g protein
49 mg cholesterol

120% RDA Vitamin A
24% RDA Vitamin C
16%  RDA Calcium
16% RDA Iron

Quick Fish and Salad

This recipe can be made with salmon (without skin) or with ahi (tuna steaks).  Remember tuna is high in heavy metals and most tuna is not sustainably fished.  Therefore, you should not eat more than a serving per month of tuna.  The pictures below are steaks from a locally fished "big eyed ahi" in Hawai'i or a big eyed tuna.  According to the NOAA, big eyed tuna are not overfished and stocks have not been depleted.  So, while still a mercury concern they are a good choice for a fish that is being collected in sustainable amounts--for now.

Also, if you are just searing the tuna it must be absolutely fresh, absolutely high quality fish (like sashimi grade since it will be absolutely raw inside). You can prepare the salmon in the same way if you have superior salmon, but if you are using a lower quality or frozen fish you will want to cook in all the way through.

This recipe is very simple, but it is best that you plan ahead because your fish needs to marinade for at least 30 minutes or so.  I've made this recipe with the fresh ahi steaks, fresh salmon and frozen salmon fillets.  The ingredients below are for two fillets of anywhere from 4-6 ounces each.  For the salads, romaine or a mix of greens would be best.  In the photos below, they fish is served on the side with a dipping bowl of wasabi and soy.  The last time I made these was with salmon fillets and served them over the dressed salad.

Ingredients:

1 minute 30 seconds was perfect
cook time for this ahi steak

Two 4-6 ounce salmon or ahi (tuna) fillets
Romaine or other greens, enough for two large salads


Marinate:
1 - 1 1/2 teaspoon finely chopped ginger
1 clove garlic, finely chopped
1 tablespoon sesame oil
1 teaspoon shoyu (soy sauce)
Optional for salmon: 1/4 teaspoon of powdered yellow mustard per fillet

For searing/cooking:
1 tablespoon olive oil
6 whole peppercorns, white or black (optional)

Salad dressing:
1/2 teaspoon miso paste (I prefer red, but any will work)
1/2 teaspoon mustard (I like deli mustard, but yellow mustard will also work)
1 teaspoon sesame oil
2 tablespoons balsamic vinegar
Optional: drop of wasabi

Optional Dipping Sauce:
Wasabi
Shoyu (soy sauce)


Marinate the fish.  I do this by putting a few slivers of ginger and garlic in a bowl, putting the first steak down, sprinkling a few more, adding a bit of the oil and soy sauce, putting the other steak down on top, and then adding the rest.  I then cover the top of the bowl in plastic wrap and refrigerate for about an hour but at least 30 minutes.  I turn them once.

When you are ready to cook, first prepare the salads and mix the dressing, but do not add it to the salad until you are ready to serve.  Then turn your burner on high.  Take out the fish and, with a knife, gently remove the garlic and ginger sticking to them and set them aside.  I do not pour in the liquid of the marinade, so although this looks a lot of oil between the fish and salad dressing, it is actually just about one tablespoon of oil per serving total.

When you oil is hot (but not smoking) throw in the whole peppercorns if you are using them.  You want to keep them in the oil until they begin to pop, maybe two or three minutes, and then remove them with a chop stick or your turner.  This will give the oil and fish a nice pepperiness without overwhelming any other flavors.

Gently but quickly put in your fish.  If you are searing tuna steaks you want to cook them absolutely no more than 1 minute 30 seconds on each side.  If your streaks are thin, that might be too long.  If you are cooking your fish all the way through then 3 minutes per side will probably be enough unless your fillets are just thick.

Because of the mustard and wasabi flavors, I served this with brussel sprouts to accompany my salad and fish, but when making this with salmon I often just put the fish, sliced, over my dressed salad.

Total calories is using 4 ounces salmon: approximately 320 calories

Better Banana Nut Bread

Here is my "Better Banana Bread" recipe.  Most of the sweetness is from the bananas, it isn't too heavy on butter or fat, it is half whole wheat and part of the nuttiness comes from not only yummy walnuts but also chia seeds and flax seeds which are packed with fiber and Omega-3 and Omega-6 fatty acids.  Yum!

    3-5 very ripe bananas, peeled        

    1/4 cup melted butter
    1/8 cup vegetable oil
    2/3 cup of sugar
    1 egg, beaten
    1 teaspoon vanilla extract
    1 teaspoon baking soda
    Pinch of salt
    1 cup of all-purpose flour
    1 cup of whole-wheat flower
    1/2 teaspoon or so of cinnamon
    1/4 teaspoon or so of nutmeg
    1/4 teaspoon or so of powdered cloves
    1/2 cup of chopped walnuts
    1/8 cup chia seeds
    1/8 cup whole flax seeds

Directions

Preheat the oven to 350°F (175°C), and butter two 4x8-inch loaf pans or, alternatively and for better results, line them with parchment paper.

In a mixing bowl, mash the ripe bananas with a fork. Stir the melted butter and vanilla into the mashed bananas and mix well.

Stir in the sugar and beaten egg.  Mix in the baking soda and salt with the flour.  Slowly add in the flour, stirring as you add flour.

Pour the batter into your prepared loaf pans. Bake for 45 minutes to an hour (check at 40 minutes) at 350°F (175°C), or until a tester inserted into the center comes out clean.  At 40 minutes, I also take out the loafs and smear a little wildflower honey over the tops with the back of a spoon and then very carefully sprinkle a little bit more cinnamon on them, spreading it with the spoon.

Remove from oven and let it cool a few minutes.  This bread, because of the bananas, will be rather dense but delicious!

Big Breakfast Burrito Under 300 Calories

I made a very yummy breakfast burrito this morning.

I used three egg whites, a little 2% milk, three large sliced white mushrooms, ½ onion, 1/3 cup of shredded cabbage, a chili pepper, and a little olive oil. I used a spinach wrap, but I'll be a low-carb wrap would work and cut the calories down to below 300!

I sauteed the onions until they began to turn translucent, maybe 4 minutes or so, added the mushrooms and sauteed another minute or two, and then added the cabbage and cooked until the cabbage was soft.

I mixed the egg whites and milk in a bowl, I added a pinch of salt and several grinds of black pepper, and then added my sauteed stuff, and then poured it back into my saute pan which I kept hot and scrambled it. I took it off, put it into a bowl and then mixed it with some hot sauce (Sriracha, but any would be good). I threw my wrap into the pan to warm it (a minute or so on either side), wrapped it all up, and it was pretty darn good but a bit juicy since I didn't cook the mushrooms down very much.

Number of servings: 1

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
3 Egg Whites	51	0	0	11	165	0
½ Small Chopped White Onion	16	4	0	0	0	0
3 Large Buttom Mushrooms	12	2	0	2	3	1
1 tablespoon Olive Oil	119	0	14	0	0	0
1/3 Cup Cabbage	7	2	0	0	5	1
Spinach Wraps, 52 g	150	26	3	5	280	2
Total:	355	34	17	18	453	4

With a LOW-CARB WRAP

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
3 Egg Whites	51	0	0	11	165	0
½ Small Chopped White Onion	16	4	0	0	0	0
3 Large Buttom Mushrooms	12	2	0	2	3	1
1 tablespoon Olive Oil	119	0	14	0	0	0
1/3 Cup Cabbage	7	2	0	0	5	1
Tumaros - Low In Carb Wrap, 1 wrap 40g	60	6	2	5	135	1
TOTAL:	265	14	16	18	308	3

Yummy Hummus Bean Dip and Whole Wheat Flatbread

Bean Dip:
2 cloves garlic
1/2 cup tahini
1/4 or more cup lemon juice (juice from one lemon)
1/4 or more cup olive oil
1 can cannellini or garbanzo beans
Dash of paprika (optional)

Put lemon juice and tahini in food processor and blend about 1 minute. Then add all ingredients except olive oil into food processor and food process. Pour in olive oil as you process.

When serving, put a dash of paprika on top. Serve with flatbread.

Simple wholewheat flatbread (makes about four small sized pieces or two large pieces--serves two):

1 cup whole wheat flour (for fluffier bread, you can add an extra 1/2 cup white flour)
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup yogurt
1/8 cup olive oil
Enough water to mix with dough, but keep dough firm

Combine salt, baking powder, and flour and stir well. Add all remaining ingredients except water. Add water gradually as needed to mix dough, but keep dough firm. After mixing, form into a ball with a spoon or hands and leave covered with a damp paper towel for at least 20 minutes but as long as an hour.

Roll into balls and then spread out on well-oiled aluminum foil. Four pieces should each be about half the size of your hand or so and should be spread out to about 1/4 thick or so. Put in oven on middle rack at a preheated 375 degrees. They should cook in 12-15 minutes or so. Take out of the oven, allow to sit 3-5 minutes, and then eat with bean dip.

Greens for Breakfast? Savory Oatmeal Juk (Congee)

Remember juk?  I'm more familiar with it as cháo or chok--that is the Vietnamese and Thai/Khmer names, respectively.  Most people will recognize it by congee, though.

Usually, we think of this as a rice dish--in fact, today in Cambodia just as many Khmer will call this sup bi--rice soup--as chok.  It isn't just a rice dish--it can also be made with oatmeal.  Oatmeal offers high fiber and quick cooking times--neither of which are virtues of the rice usually made to use juk (since it is usually white or glutinous white rice).  And while I often make more sweet oatmeal dishes (some of which I've shared before), a savory oatmeal dish can be a great breakfast or dinner dish.  I've got about five oatmeal juk recipes I make pretty often.  A few are a little more elaborate than this one, but in my quest to work in vegetables and greens into my diet, this one fit very nicely.

Spinach oatmeal juk (congee)

3 big handfuls of fresh spinach or about 1 to 1 1/2 cups frozen spinach (or other greens)

2-4 slices of ginger 

Sliced mushrooms (2-3, and shiitake are especially good)

One sliced scallion (green onions)

A dash of soy sauce

1 cup oatmeal

Salt and white pepper (if your broth has salt in it, you may not need salt--and black pepper will work as well)

3 cups chicken stock or vegetable stock  OR one can of stock and one cup of water

Pickled Chinese greens (optional)

A tablespoon of crushed roasted peanuts (optional)

A dash or two of sesame oil

Boil 3 cups of stock with the ginger slices and the oatmeal. Wash and chop the spinach if using fresh greens and your mushrooms.  When water is boiling, add the mushrooms and then begin to add the spinach and slowly stir until the leaves become cooked, and begin slowly stirring in your oats; stir for 2-3 minutes until the oats are softened.  The dish is a thick soupy consistency--if it is much too thin, add a 1/8 cup of oats, cook another three minutes and see.  If it is oatmeal consistency, not soup consistency, add another half cup of stock or water, stir and see. 

Add salt and pepper to taste--if your stock had salt in it, you may not need to add any salt at all especially since a little soy sauce is still to be added.   Finally, garnish each serving with the scallions and add just a small dash of soy sauce to each serving. Don't eat the ginger slices, but remove them as you eat or as you are dishing out the juk. Not at all necessary, but a spoonful of pickled Chinese greens (not kim chi, but the plain pickled greens) and a dash (or a couple dashes) of sesame oil also adds another dash of flavor to this dish that is really essential for an authentic taste.  Without sesame oil it just does not taste like juk.

A power breakfast of "Green Eggs" and Oatmeal Spinach Juk
with a few slices of a Korean Pear--what a way to start the day with two
generous servings of GREENS!

Greens for Breakfast? Bihari Style Greens

Another great recipe from the blog of that intrepid philosopher, Mr. Brown.  This is fantastic with hot chapatis or nan bread for breakfast where it is eaten cold and with a little achar, or Indian pickle.  Outside of breakfast (this is a traditional breakfast dish) this is good warm anytime as a side dish with just about anything!

Bihari-Style Greens Recipe

• 1 1/2 pounds of fresh spinach (or you can make this with mustard greens)
• 1 teaspoon fresh ground ginger (at least--I'm more generous)
• 1 Red or Green Chili (at least--I'm more generous)
• 1-2 Cloves Garlic (at least--I'm more generous)
• Either 1 generous teaspoon of ground mustard, 1/2 pound of mustard greens, or 2-3 tablespoons of mustard oil
• 1 tablespoon of corn meal

First, wilt all the greens in hot water--maybe 2-3 minutes in boiling water, strain and immediately rinse with cold water (this helps preserve the color).  Remove, squeeze our any remaining water that you can.  Next, put these in your food processor (or blender or mortar and pestle) with the chili, ginger and garlic and coarsely blend, then set aside.

If you are using ground mustard instead of mustard greens or mustard oil, take some of the hot water from your spinach and mix with your mustard powder--enough to make a thin paste.

Next, heat at least 2 tablespoons of oil in your pan, and when hot, add your cornmeal and stir.  Don't get the oil so hot as to cause your cornmeal to blacken--if it gets to brown, pour it out and try again.  Stir continuously for ONE MINUTE.

Turn down the heat medium low.  Then, immediately add your greens--be careful, the oil will start popping--and then your mustard paste if using ground mustard.  Stir thoroughly.  Cook for 3-5 minutes, just long enough to cook through the other blended ingredients.  That's it.  You can eat hot or cold--it is great either way!

Healthy Breakfast--Get Your Greens in the Morning!

For the last week, I've been eating the same thing for breakfast at least every other day. It is so good!

The problem was this: it was hard to eat all my servings of vegetables a day (at least six servings) and including at least two servings of leafy green vegetables every day (health gurus suggest at least three, actually, plus six servings of vegetables). I realized that breakfast was a missed opportunity to work in some vegetables!

I usually have a piece of fruit as soon as I wake up while I am making my coffee, but breakfast is usually more fruit and whole grains—no vegetables at all! So, along with a Bihari-style mustard green recipe I'll share later on, this is one delicious way to get greens in the morning! The fat and protein from the eggs makes this so filling, and with more savory quick-cooking whole grains like couscous or millet, this makes a delicious, quick and easy breakfast.

Green Eggs Recipe

¾ Cup Frozen Chopped Spinach

¼ Cup Onions, chopped

Teaspoon olive oil

3 Eggs (one whole egg, two egg whites)

¼ Cup Milk

Salt to taste

First, simply put your oil in a non-stick skillet and throw in your onions. Let them cook until they begin turning transparent, and then add your frozen spinach, mix and let cook on medium heat. Add your salt to this mix. In the meantime, combine one whole egg, two egg whites, and the milk into a bowl and mix. Once the spinach is thoroughly thawed all through, add the onions and spinach to the bowl and mix with your eggs.

Then, pour the mixture back into your pan. You will be making an omlet, so cover the skillet's bottom. When your eggs begin to bubble up in the middle, they are ready to be turned to form the half moon of your omelet. Because there is so much greens, you can expect the sides of your eggs to brown slightly. Don't worry, they will be fine. Once the insides have cooked just enough, turn the omelet over to its other side. You can cover to help the insides cook, but be careful you don't burn the bottom.

Of course, this would be wonderful with a little grated cheese added, but it is so delicious without it we saw no need to added the extra unhealthy fat.

Because it is such a savory dish, we've been eating it with wholewheat couscous topped with a drop of Lebonese toum, a lemon-garlic sauce. It would also be wonderful with whole millet, another delicious breakfast grain.

Healthy Kimchi

This recipe comes from Mr. Brown Goes Around.

Why make your own kimchi?

First, you can decide what you like in it!  You can add other vegetables, even fruits like pears and apples, a little more honey/sugar to make it sweeter, you can brine it longer to make it a little saltier, and adjust spice levels to your taste.  This recipe, for example, is much more fiery than most kimchi you will get in the store, so those who don't like it so hot can cup the powdered chili from 1/2 cup to 1/3 a cup--that will still keep it plenty warm.  Also, many store-bought kimchi will have two ingredients you might not want--MSG and potassium sorbate.  Neither of these additives are necessarily bad for you, but they are certainly not doing you any good, either. 

Note, though, that you really do need to try to find this one special ingredient--the Korean hot pepper flakes or powder which can be purchased from Amazon in case you don't have any nearby Korean groceries.  You can also use Korean hot pepper paste (gochujang).

But what makes kimchi healthy?

Why to try it: Kimchi (or kimchee) is loaded with vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, plus it seems to help stop and even prevent yeast infections, according to a recent study. And more good news: Some studies show fermented cabbage has compounds that may prevent the growth of cancer.

 And kimchi enthusiast Eric Armstrong points out its cardiovascular  benefits as well given the other ingredients like garlic and ginger.

Kimchi is a full-spectrum artery-purifier. Selenium from the garlic works to scoop cholesterol off of arterial walls. Allicin from the garlic works with the onions [not in my recipe] to raise the levels of HDL transport molecules which carry the cholesterol down to the gall bladder. The high levels of Vitamin C are used to convert the cholesterol to disposable substances. And the glutathione peroxidase made from the garlic along with the phytochemicals from the fruit and vegetables all work to magnify Vitamin C's availability. If there is a single-food defence to heart ailments, kimchi has to be it!

Healthy Kimchi Recipe

• 1 medium to large Chinese or Napa Cabbage
• 1/2 gallon (4l) water
• 1/4 cup (100g) coarse salt or table salt
  
• 1 small head of garlic, peeled and finely minced (about 6-8 large cloves)
• one 2-inch (6cm) piece of fresh ginger, peeled and minced
• 1/4 cup (60ml) fish sauce
• 1/2 cup Korean chili powder (mix with 1/3 cup of hot water) or chili paste
• 1 bunch green onions (about five or six stalks), cut into 1-inch (3cm) lengths (use the dark green part, too, except for the tough ends)
• 1 medium daikon radish, peeled and sliced
• 1/2 teaspoon honey

1. Slice the cabbage lengthwise in half, then slice each half lengthwise into 3 sections. Cut away the tough stem chunks.

2. Dissolve the salt in the water in a very large container, then submerge the cabbage under the water. Put a plate on top to make sure they stay under water, then let stand overnight or at least 5 or 6 hours.  When ready to prepare, briskly rinse under running water.

3. Once you are ready to prepare your kimchi, mix the chili power with 1/3

4. Mix the chili paste you've just made with the cabbage with half of the green onions (the green parts).  You can use a wooden or plastic spatula. 

5. In a food processor, process the rest of the green onions with the garlic and ginger.

6. Combine all ingredients (including fish sauce and honey) and mix.  If mixing by hand, wear rubber gloves since the chili paste can stain your hands, and as this recipe is very spicy, it could burn them, too.

7. Pack the kimchi in a non-reactive jar (or other container--enough to hold it all and cover it tightly with a few inches of room at the top to prevent the kimchi from spilling over once it begins to ferment). Let stand for two to three days in a cool place, around room temperature.

7. Check the kimchi after 1-2 days. If it’s bubbling a bit, it’s ready and should be refrigerated. If not, let it stand another day or two, when it should be ready.

Once it is ready, refrigerate it and (as long as you dip it out with clean utensils) it should last at least three weeks and as long as six.

Atomic Spaghetti & Meatballs

This recipe is an improved variation of one I used to cook. Some improvements I have made over the years is leaving out dried basil, adding parsley flakes, using shallots instead of onions, and using fresh chilies rather than just crushed red pepper flakes.  I also eat this dish about ten times hotter than I used to.

I recommend making this with bison or goat meat--yes, goat meat--as they are both delicious and lean.  Ultra-lean beef and ultra-lean ground pork also both turn out very well, but turkey and chicken just don't work for spaghetti and meatballs.  I don't make my own sauce except for special occasions and that creates several more dirty dishes, too, but I usually do "sup up" whatever sauce I am using.

Ingredients for Meatballs:

• One pound fresh ground meat (beef, bison, goat or pork)
• Two slices whole-wheat bread
• One whole egg
• Three cloves garlic, chopped fine
• Four large shallots, chopped fine (can substitute red onion)
• Five fresh Thai red chilies or other HOT red chili (with five chilies, this will really be atomic--if you aren't a big spice eater, one is enough to give this a zing)
• 1 teaspoon dry shredded chilies or crushed red pepper flakes (again, if you are not a spicy food eater, you may want to cut this in half)
• 1 tablespoon oregano
• 1 teaspoon dried parsley flakes

 Add to 16oz Can of Sauce:

• 1 teaspoon oregano
• 1 teaspoon basil
• 2 cloves garlic, chopped coursely
• 1-2 shallots, chopped coursely
• 1 fresh red chili
• 1 teaspoon dry shredded chilies or crushed red pepper flakes

To make, put your sauce on the stove, covered, to bring to a simmer.  In the meantime, mix all the meatball ingredients using your hand and form into balls 1" to 1.5" across.  Brown these on all sides in a non-stick skillet.  If they blacken a little, that is fine--you are just cooking them so that they hold together once in the sauce.  I used to broil them in the over for 5-7 minutes, which is still an option, but as long as I am attentive I have better luck on the stovetop.

One they are browned on all sides, simple put them into the sauce and simmer from 15-20 minutes until cooked all the way through.  You can put your water on for your(whole wheat) spaghetti when you transfer the meat balls and they should finish about the same time.  It is an amazing meal with only two dirty pots and one skillet to clean, plus dishes and any sides.  A salad of course goes wonderful with a meal like this.

Okonomiyaki (お好み焼き)

This recipe violates a number of my cooking rules.  First, it calls for rather exotic ingredients that don't have a lot of other uses outside of making okonomiyaki and ones that are hard to find outside Japanese or Korean groceries, although you can order okonomiyaki ingredients online.  In fact, it cost about $30 or so just to get the ingredients.  The only justification is you then have a lot of flour, sauce and mayonnaise left over for the next time.  It also is not what you'd call healthy--fried food with bacon and mayonnaise . . . .  I use freshly butchered bacon, too, so mine isn't salted or smoked, but the taste is still spectacular.  It is really junk food, but what delicious junk food.

I like to make this dish when I have company You can mix up the ingredients beforehand so that when you are ready to cook all you need is a hot skillet.  A non-stick pan will reduce the amount of oil that you will need to use and make this a bit of a healthier dish--it will soak up as much oil as you put in, though.  And this isn't a dish you make sides for--when you have okonomiyaki, you just have okonomiyaki so again it makes a great treat for guests when you don't feel like putting on a full meal.  It has also become sort of a ritual that one day a month or so I make okonomiyaki and curl up to watch Ranma 1/2 episodes.

You can modify this recipe in lots of ways, such as adding grated Japanese yam into it, adding meat--we especially like adding squid rings--or additional vegetables.  However, this is about as simple and easy as it gets, so at least one of my cooking principles remained intact for this recipe!

INGREDIENTS (To Make Two Pancakes)
1 Cup Okonomiyaki Flour
2/3 Cup Water (or daishi for more authentic Kansai flavor)
2 Eggs
About 2 Cups of Thinly Sliced or Chopped Cabbage
Two Stalks of Green Onions, Chopped Fine
4-6 Strips of Bacon, Cut into 3" Strips
8 Large or 12 Small Shrimp

TOPPINGS:
Kewpie Mayonnaise   
Okonomi Sauce        
Aonori (Seaweed Flakes)     
Katsuobushi (Bonito Flakes)

1.    In a large bowl, whisk together Okonomiyaki Flour and Water until smooth
2.    Add Eggs, Cabbage, Onions, and Shrimp and mix until everything is fairly evenly coated.
3.    Oil a skillet, or better yet, a griddle, to 400F and add half of the Okonomiyaki mixture--enough for one pancake.  If using a smaller skillet, you can actually divide this recipe up into four little ones.
4.    Using a spatula flatten and form pancakes until around 3/4" thick
5.    Add Bacon pieces to cover top of each pancake.
6.    After about 3-4 minutes, flip over pancake (bacon side down) and cook for 4 minutes.
7.    Flip pancake again (bacon side up) and cook for 3 minutes or until firm and well browned.  I usually turn mine twice to ensure that the bacon is fully done.
8.     Remove to plate and drizzle with Kewpie mayonnaise, okonomi sauce and sprinkle with Aonori and Katsuobushi.  My guests like to see the bonito flakes "dance" on the hot okonomiyaki.


Eat them while they are hot, and enjoy this tasty Japanese treat.

Indian Egg Curry with Potatoes

 I really love egg curry with potatoes.  Not only is it absolutely delicious--in fact, I think only buffat pork or mutton curry can compete--it is easy to make as well provided you have a blender or food processor.

• 4-6 hard boiled eggs
• 4 tbsps vegetable/ canola/ sunflower cooking oil
• 2 medium sized onion cut into quarters
• 3 medium sized tomatoes cut into quarters
• 2 green or red chillies
• 3 cloves garlic, crushed
• 1 inch of ginger, crushed
• 3-4 tablespoons curry powder
• 1 tsp garam masala
• Salt to taste
• 2 potatoes cut into 1" cubes (optional) or about 10 new potatoes

Preparation:

•  Remember you need to hard boil your eggs first.
• I always put the potatoes on to boil in a pot as I begin chopping the onions, garlic and ginger.  I boil them until about half done -they begin to be soft- and set to the side.
• Heat 2 tbsps of the cooking oil in a deep pan and when hot, add the onions. Fry till slightly golden. Turn off the fire. Use a slotted spoon to remove the onions from the pan and put them in a food processor. Grind the onions, tomatoes, green chillies into a smooth paste. Do not to add water while grinding, if possible.
• Heat the remaining oil in the same pan and add the paste you just made to it when it is hot. Fry for 2-3 minutes.
• Add the ginger and garlic pastes, all the dry spices, mix and fry till the oil begins to separate from the masala (onion-tomato-spice mix).
• Now add 1.5 cups of warm water (I use the hot water from my potatoes) to this masala and bring to a boil on a medium flame.  You may need to add a little more water, but later you will really want this to reduce.
• If adding potatoes to the curry, add them now.
• Half slit the boiled eggs vertically and add them gently to the gravy. Simmer the flame and cook for 10 minutes or till the gravy is thickened/ reduced to about 3/4 of the original quantity (when you added the water). If you have added potatoes they should ideally be cooked by now.
• Turn off the fire!  Serve hot with rice and a vegetable side dish with pappads.

Mango Chutney

I am in Cambodia now, and it is mango season.  So while I am getting mangoes for 13 cents for two pounds, canning is still an economical way to store these fruits anywhere when you catch them on sale.

I do have an important disclaimer.  I do not follow the recommendations of the US Department on Agriculture on canning to the letter.  You can find information on their suggested processing of acid foods here.  The reason is because I can't find all the equipment, like a canning rack, that I need to process canned fruit here in Cambodia.  Next time I am in Phnom Pehn, though, I will try to look there for all my needs.  But in the meantime, I must refrigerate my chutneys and pickles.

My perspective is that people have been canning for at least 4000 years.  The Egyptians were know to have pickled foods beginning between 3000 BCE-1000 BCE and we actually have recipes from the Romans that date to 100 CE.  Basically, vegetables were salted and then put into vinegar, soured wine, or packed in honey.  These went into clay pots that were often buried to help preserve them.  Here in Cambodia vegetables are pickled in much the same way but put into non-sterilized screw-top plastic containers.  Now, I quote for the USDA:

Many older recipes call for pickles to be packed into jars and sealed without processing. This method is no longer recommended because microorganisms may enter the food when it is being transferred from the pickling container to the jar; processing destroys them.

I have found a happy medium in pickling.  I sterilize all my jars which are clamp-top glass jars and lemon juice to my vinegar solution increase the acidity.  Then my fruit, pickles, relishes or chutneys are transferred into these. I refrigerate them, and while if processed they could store for two years on the shelf, they will keep six months in the fridge. It should be fine without the additional acidity, but I wanted to take the added precaution.  Folks planning on using it fresh can skip that ingredient.

If using fresh like me they should be stored 1 week before using.  If canning, store 1 month before consuming.  If canned, will keep unopened for 2 years.  Uncanned and refrigerated, it should be consumed within six months.  In both cases, they should be eaten within six weeks after opening.  So depending on how much chutney you eat, plan on using jar sizes that you will eat within a month.  This recipe yields about two cups.


Mango Chutney

Three very ripe Mangoes
1/8 cup Raisins
1/2 medium Onion, chopped fine
1-2 cloves Garlic, chopped fine
1.5" fresh Ginger, chopped fine
2-3 fresh Red or Green Chilies, chopped fine*
1/4 teaspoon Cumin Seeds
1/4 teaspoon Black Mustard Seeds (can substitute Yellow)
1/4 teaspoon Caraway Seeds
1/8 teaspoon Cinnamon (go easy on this as it can overwhelm other tastes)
1 tablespoon Sea Salt (or other non-iodized salt)
1 cup white Sugar
1 teaspoon Lemon or Lime Juice
1/2 cup White Distilled Vinegar (at least 5% acidity)

*We eat all our food fiery hot.  We do not de-seed our chilies, and with three red chilies with chutney is far beyond what most people and tolerate.  For milder tastes, one de-seeded chili is plenty of heat.

Remember to sterilize your jars beforehand. 

Cut peeled mango into 1/2" or so squares, mix with salt and let sit two hours.  The secret to peeling a mango is to cut slits in the skins into quarters or eighths.  Then you can simply peel the skin off with your fingers.  Salt pulls water out of the mangoes that gets replaced with vinegar.

Add raisins to vinegar and soak two hours in a non-reactive pan (stainless steel or Pyrex).  Be sure everything that comes into contact with the chutney is non-reactive (steel, glass, or organic like wooded or bamboo spoons).  Copper-containing instruments will react with the acidity and poison the food.  Never use copper or iron pots when canning.  Aluminum is suppose to be fine, but I only use non-coated stainless steel.

Add sugar and bring vinegar to simmering boil in a non-reactive pan (stainless steel or Pyrex), let sugar completely dissolve.  Add lemon juice.

Stir in all other ingredients without draining mango.

Simmer for 35-45 minutes.  Keep an eye on it to ensure it does not stick to bottom on the pan.  It should thicken considerably and have a thick syrupy consistency.

Allow to cool until warm and add to your canning jars or, if planning in using fresh, in a covered jar and refrigerate. 

Sourdough Bread Recipe

This is my mother's sourdough recipe and I feel almost guilty even giving it away it is so wonderful.  I do always use the mix of whole wheat and white bread.  It really comes out too heavy if you use 100% whole wheat.

Bon Appetit!

Starter:
Mix together:
3/4 cup sugar
1 cup flour
3 Tablespoons instant mashed potatoes
1 cup warm water
Set out 8-10 hours, then refrigerate.  If you don't use every 3 - 4 days, discard 1 cup starter and re-feed.  Feed starter every 3 to 4 days

Bread:
6 cups flour (plain, self rising, or 4 cup whole wheat plus 2 cup white flour)
1/2 cup sugar
1 teaspoon salt
1/2 cup oil
1 cup starter
1 and 1/2 cup warm water

Mix and knead 8 to 10 times.  Cover with waxed paper and let raise 8 to 10 hours, punch down and put in three loaf pans.

Second Rising: 8 to 10 hours

Bake at 325 degrees 45 to 60 minutes.

Since this recipe has no added yeast, every loaf, every time may turn out different.

On the raising time:  let it set long enough to raise but keep and eye on it, if it raises to long, it will fall when you bake it. 

Good Luck!

Chao Ga, Vietnamese Rice Porriage

INGREDIENTS

* 3 cups water

* 3 cups chicken stock

* 1/2 cup glutinous rice

* 1 cups long grain rice

* 1 cup chicken meat, shredded

* 2 tablespoons fish sauce

* ½ teaspoon sugar

* ½ tablespoon poultry seasoning


GARNISHES

* ½ teaspoon white pepper (black works also)

* 2 spring onions or scallions or green onions, sliced thin


DIRECTIONS

1. Place rice and glutinous rice in a large pot with water and stock.

2. Bring to boil then lower heat, cover and simmer, stirring occasionally.

3. Cook until rice is very soft and mixture is thick. Roughly 45-60 minutes.

4. Add fish sauce, sugar, shredded chicken, mushrooms, and poultry seasoning.

5. Stir Gently.

6. Spoon porridge into individual serving bowls.

7. Garnish with spring onion.

8. Sprinkle with pepper.

Stock and Chicken Noodle Soup

Don't Throw Out That Bird Carcass!

Monday is coming up, and hopefully you have a pretty picked turkey carcass in your fridge, but I certainly hope that you didn't throw it out because you have a big pot of stock just waiting to be made.

This year I make Cornish Game Hens for a Thanksgiving Party I attended, but I asked my host if I could have the turkey carcass to make stock with. I was able to pick about a half cup of meat off of it still, which I did and refrigerated, and then I threw the entire thing--what I couldn't pick off, skin and bone--into a 12-quart pot along with the game hen bones, covered with water, and started boiling it down. I let it boil for two solid hours, about 20 minutes at a full boil and then the rest of the time at a low rolling boil, and then strained. By that time it was already delicious, but I really like my stock to be flavorful.

Chicken or Turkey Stock Recipe (Or Cornish Hen Stock!)

I had about 6.5 or 7 quarts of base stock. Next, I added:
four large cloves of garlic,
half and a yellow onion,
a cup and a half of carrots diced small,
three stalks of celery sliced thin (did you use all your celery on that stuffing?)
one medium potato diced very small since I basically wanted it to dissolve to naturally thicken the stock a bit,
some fresh parsley (optional)
a few turns of the pepper mill (not too much),
about 1/4 a teaspoon each of:

dried rosemary,
sage,
marjoram,
thyme,
and just a dash of nutmeg.

and I also added about 1 teaspoon of salt.

Remember that stock is a base for other recipes, so you don't want to go all out and over spice it. More pepper and salt can be added, for example, if your particular recipe needs it. For now, I am just concerned with creating a very tasty stock that won't overwhelm whatever I happen to use it in.

After cooking all the other ingredients at a low boil for about one hour I let it cool and then began straining it. First, I emptied out about half of that is just stock with no veggies in it. I put it in ice trays to freeze, and from there transferred it into freezer bags. The reason for putting it into ice cube trays is so you don't have a huge mass of stock you have to chisel at or constantly be defrosting and refreezing. In cubes, if you need a cup of stock you can just grab about six or seven ice cubes. You do need a lot of ice trays--more than I had--so I also put some in freezer bags, putting 2 cups into each bag.

I set aside about 1.5 quart of the rest for the recipe I'm going to give making sure I had veggies in it. The rest of the stock, with the veggies, I froze in 2 cup portions in freezer bags.

Homemade Chicken Noodle Soup Recipe

With the set aside stock, I made a simple and delicious "chicken noodle soup."

I simply cooked about 12 ounces of whole wheat egg noodles in my stock, adding about 1-2 cups of water.
I also added about 1 teaspoon or less of salt,
and I added an additional 1/4 teaspoon of thyme,
and the 1/2 cup of meat I'd been able to pick off the leftovers.

That made four generous servings (or six modest ones) of the most delicious "chicken noodle soup" you could hope for. It would have also been good with a few turns of the pepper mill while cooking. And, with the leftover stock, I can make the same meal again

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!