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.