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.

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.

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!

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

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.