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.

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!

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!

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.

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.