a food wonk.

a guide to food and cooking with ease

Lea

Hi, my name is Lea and I'm a 23-year-old living in DC working on food policy. Making it easier for people to eat well is my passion. Eating healthy as a young person (and at any age) can feel challenging- because it is for many reasons. Just part of it is getting comfortable with cooking for yourself, which is what I love to talk about here (and over on my Instagram @lbk_6)

10 cooking hacks

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If you’re new to cooking (or if you’re a seasoned chef) you’ll know there are always new things to learn. I think I’m lucky because I enjoy cooking, so I’ve had a lot of practice over the years and have picked up some tips and tricks that make the whole process of cooking easier. Maybe you’re moving into your own apartment and will start cooking all your meals for yourself, or you are starting a new school year and want to try cooking a few meals during the week. Whatever level of expertise you have, I hope these tips and tricks will help. Making just a few changes makes cooking so much easier. I’m calling these my cooking “hacks” because these tips really are so simple and easy but make a huge difference!

  1. Use a trash bowl. Choose any big bowl and designate it as your trash bowl. What’s a trash bowl? Just keep a bowl out while you’re cooking– chopping and peeling vegetables or unwrapping new ingredients– and put all the scraps and pieces of trash in the bowl. It really helps me to stay organized and keep the kitchen more clean. It also saves a lot of time and effort during clean up. This is also important if you’re working in a small space or sharing the kitchen with other people.
  2. Use prep bowls. Just like with the trash bowl, use a big bowl to keep all of your prepped ingredients in. For example, if you’re making a big batch of stir fry or chill, you can keep all of your chopped vegetables in the bowl until you’re ready to use them. This makes any recipe move so much faster because you don’t have to stop and chop each ingredient while you’re trying to do other things. This also helps me not get overwhelmed with trying to do too much multitasking. Just prepare all of your ingredients before you start cooking and the whole process will be much simpler. You can even measure out all the spices and put them into one bowl to throw in when you need them.
  3. Take out all of your ingredients first. This hack is pretty essential if you’re cooking in a residence hall and your kitchen is separate from your dorm. I can’t tell you how exhausting it is to sprint from the kitchen to your dorm every time you forget an ingredient. Laying out all of your ingredients also ensures that you don’t waste any ingredients that you bought just because you forgot to throw them in.
  4. Read through the entire recipe before you start. Similar to the previous hack, reading the entire recipe before you start will make sure you’re not missing any ingredients and you won’t run into any surprises in the middle of cooking. One time, my sister and I were making whoopee pies and half-way through we realized one part required 4 hours! Not great. The recipe is like your game plan so just make sure you’re familiar with it and all ready to go. You can also adjust the recipe to make it work for you. If the recipe is telling you to chop all of your vegetables right before you put them in the pot, you can always reorder things so that you have everything prepped before you start.
  5. Taste as you go. This hack is not just for fancy chefs on the Food Network but you’ll look like a real pro if you remember to taste your food every so often while you’re cooking. This really helps prevent the situation where you’re done cooking and you realize that it doesn’t taste quite right. Sometimes just a teaspoon more salt or a bit more chili powder will make all the difference and it’s much easier to add those things when you’re still cooking. Also, the measurements a recipe provides might not be exactly what you like, so tasting your food allows you to adjust for that.
  6. Control the heat. This tip gets easier as you cook more, but learning how to control the heat while cooking really makes a difference. Every oven and stove is different, so learning how to control yours is important. Ovens and stoves have different heat settings for a reason, and learning when to turn up the heat and turn it down will be really helpful. For example, I learned that you want to heat your frying pan over very high heat when you’re making stir fry.  This makes the vegetables cook much more quickly. Before I realized this, I’d say I was making stir fry over the usual medium heat and it took much longer. Alternatively, I turn the heat way down when I’m making chili or curry so that the flavors can simmer and cook slowly.
  7. Modify and substitute. Don’t be afraid to modify and substitute recipes to hack any recipe. Don’t have a specific spice or you already have a different kind of bean? Use that. This will help you save money and make sure you’re utilizing all the food you’re buying. It should also help get those creative juices flowing so you can come up with your own recipes and foods you like! Taking some risks and getting a little experimental will get easier as you cook more, but starting off with substituting for ingredients you know you like is a great place to start.
  8. Buy dish towels. This one seems pretty simple, but when you’re buying a bunch of your own cooking supplies it’s easy to overlook the dish towels. You probably use these all the time at home for drying off washed produce or for washing your hands while your cooking. When I first started cooking in college I didn’t have dish towels with me and I just ended up using a ton of paper towels and we all know that the paper towels schools give us are just not absorbent enough. Saving all the paper towels is also much better for the environment! It will also help keep your kitchen more clean and organized because you won’t have a bunch of damp paper towels scattered around (fun fact: this is actually my very random and slightly irrational kitchen pet peeve.)
  9. Stay calm. This one is just generally good life advice, but it also applies to cooking.  Just staying calm in the kitchen really makes a huge difference. If you’re a college student, you probably have ten other things to do aside from cooking. Sometimes, the only time I had time to cook was a break in between classes. Cooking with a limited amount of time can be pretty stressful. Even if you’re crunched for time, actually slowing down and taking your time will make cooking easier. I find that when I stay calm, I don’t make as many mistakes like forgetting about something in the oven. Taking a deep breath and slowing down will just make the whole experience much easier and more enjoyable. I like listening to music while I cook or talking to a friend on speakerphone. Even if you know you’ll be writing an essay when you’re done, I like to think of the time I spend cooking as taking a little break, rather than something that’s keeping me from doing schoolwork. Also, taking the time to make food in advance will save you time and energy during the week! Spending that hour or so on Sunday cooking will really pay off in the long-run when you have a healthy meal ready for you during the week. No stress.
  10. Multitask, but not too much. This connects to my last hack– trying to multitask too much becomes stressful and hard, but learning how to multitask efficiently is a great cooking hack. As we talked about before, reading the whole recipe before you start can help you learn where to multitask. Read the recipe and see if there are places where you can have two parts going at the same time. For example, have the water boiling for pasta while you make the sauce or have the vegetables roasting while you’re chopping up the potatoes. In both of these examples, one part doesn’t require your full attention. It’s hard to try stirring and sautéing three things at once on the stove. As you have more practice, you’ll be more comfortable with multitasking. I’ve also found that a simple multitasking hack is putting away my phone. It’s temping to text or check Instagram if there’s some downtime while cooking, but I’ve found that putting my phone away just for an hour or so really helps me stay calm and organized. If I’m following a recipe I pull it up on my laptop or print it out and set my phone aside.

cauliflower fried rice

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photo by Lea Kriesberg

I should probably say that my favorite part of fried rice is all of the vegetables, but really, it’s definitely the scrambled eggs. I know I’m not alone in this. Fried rice is a great vehicle for vegetables, but the way you find it in restaurants is still not the healthiest meal. Cauliflower rice is having a moment right now, which is great, because it makes for a really healthy alternative for fried rice! I found a bag of pre-riced cauliflower at Trader Joe’s but I’ve also seen it pop up at other grocery stores too in the frozen section. You can also rice your own cauliflower too but the pre-rice bags save a step.

Cauliflower fried rice is great because it comes together fast and is easy to make in bulk to save for the week. This was great to bring to work because all you have to do is put it in a container and heat it up in the microwave when you’re ready to eat. All you need to do is chop up a bunch of vegetables, heat it with the rice, and add a super simple two ingredient sauce that makes it taste just like Chinese takeout. I also did some multi-tasking with this recipe by making extra vegetables to use for both the rice and a thai red curry I made for dinner. I used broccoli, asparagus, and bell peppers but you can use whatever vegetables you like. For a protein source in the rice I of course had to do the scrambled eggs, but I also made my crispy tofu for the curry that would be great in this too. Check out that post if you want my secret for making tofu that’s actually crispy!

I hope you have fun customizing your own healthy fried rice! Bring it for lunch and make all your coworkers jealous!

cauliflower fried rice + 2 ingredient seasoning sauce
Recipe Type: lunch/dinner
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 4
Super easy and healthified version of fried rice. Loaded with vegetables and topped with a simple sauce.
Ingredients
  • 1 bag cauliflower rice (around 3 cups)
  • 2 cups chopped vegetables
  • 8 eggs (2 per serving)
  • 1/4 cup tamari or soy sauce
  • 3 tablespoons maple syrup or honey
  • olive oil
Instructions
  1. Start by chopping all of your vegetables into even, bite-size pieces.
  2. Heat about 2 tablespoons of olive oil in a pan. When the pan is hot, add the vegetables.*
  3. When the vegetables are slightly softened, add in the cauliflower rice. Sauté until everything is combined. Set aside in a large bowl for storing for the week.
  4. In the same pan, scramble the eggs. When the eggs are done, mix them into the bowl with the rice.
  5. For the sauce, mix together the tamari and maple syrup. Mix with the rice.
Notes
*You can use whatever vegetables you like, but using vegetables that cook quickly will keep the whole recipe fast.

 

simple veggie thai curry

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photo by Lea Kriesberg

This recipe is so easy it’s almost cheating. I’ve posted about saving money and saving time, and this recipe demonstrates that for me. I love ordering thai curry when I go out to eat, so I wanted to try to make it at home. Rather than buying all the spices and ingredients used in thai curry like lemongrass, a special kind of lime, and thai ginger, I bought a little bottle of thai red curry paste from the grocery store, which has all the ingredients I would need already in it. It made this recipe so easy, fast, and delicious. If you’ve never tried thai curry, it’s really flavorful, rich, and creamy because the base is coconut milk. This means that it’s also filled with healthy fats that will keep you full and satisfied.

Aside from that, curries are great because they’re easily customizable. You can pack in whatever vegetables you like. I used broccoli, bell peppers, spinach, and asparagus but you can add in whatever vegetables you like. Eggplant, onions, kale, and potatoes or sweet potatoes would be great. Just keep in mind that some vegetables take longer to cook (I’m looking at you, sweet potatoes). To keep this recipe fast I would use quick-cooking vegetables like I did.

This is so easy to make a big batch of to save for the week and I promise it actually tastes even better as leftovers. I also made a big pot of brown rice and a pan of crispy tofu for the week (and as usual you can make whatever protein source or grain you like).

Now I will disclose my secret for crispy tofu (because even though I’m a vegetarian, I cannot do raw, soft tofu). First, make sure your tofu is as dry as possible. Slice the block of extra-firm tofu in half and wrap it in a clean dish towel. Place it under something heavy like a pot or frying pan. Let it sit like that for a while you prep other parts of the recipe you are making. If you have access to a Trader Joe’s they sell super firm tofu that is already pressed! It’s awesome! Once you’ve pressed your tofu, coat it in a thin layer of olive oil and then sprinkle it with corn starch or flour and toss the tofu to make sure it’s evenly coated and there are no floury bits. This really helps it get crispy in the oven. I’ve found that adding crispy tofu to dishes like curry or stir-fry and then adding the sauce really helps the tofu stay crispy. If you’ve been put-off by tofu (I understand), I would definitely recommend giving this technique a try. I hope this helps!

simple veggie thai curry + my secret to crispy tofu
Recipe Type: dinner
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 4
Make a big batch of this easy thai red curry, filled with vegetables and flavor. Tastes even better as leftovers!
Ingredients
  • 2 cans coconut milk (I found that one can of coconut milk= 2 servings)
  • 4 tablespoons red thai curry paste*
  • 1 package extra firm tofu
  • 1 teaspoon corn starch or flour
  • 4 cups chopped vegetables**
  • 2 cups brown rice
  • olive oil
  • salt and pepper
  • optional add-ins: maple syrup, tamari/soy sauce, chopped onion
Instructions
  1. Preheat your oven to 350 for the tofu
  2. Start boiling a pot of water for the rice. When the water is boiled, add the rice and cook until it is soft and the water is absorbed.
  3. Cut your tofu into small bite size pieces. If you have time, press the tofu using a cloth and something heavy to get some more of the moisture out.
  4. While the tofu is being pressed, chop all your vegetables.
  5. Place your tofu on a baking pan and drizzle with olive oil, salt, and pepper.
  6. Sprinkle the tofu with corn starch or flour and toss to make sure each piece is evenly coated.
  7. Place in the oven for around 25 minutes or until golden brown, tossing half way through.
  8. Start the curry by sautéing the vegetables in a large frying pan with about a tablespoon of olive oil. Make sure the pan is hot before adding the vegetables so they will cook very quickly.
  9. When the vegetables are slightly softened and brightly colored, add the coconut milk and curry paste. When the coconut milk starts bubbling, turn down the heat to let it simmer. It will start to thicken and get creamier. Let it simmer for about 5-10 minutes.
  10. Add any other flavorings you want, like a bit of maple syrup for more sweetness or a bit of tamari or soy sauce.
  11. When the rice is done, add it to a large bowl with the curry and tofu and enjoy!
Notes
*You can find some sort of premade curry paste at most grocery stores. You can also make your own paste or use powdered spices but this makes it really easy and ends up saying money because you won’t need to buy a bunch of ingredients you might not use again. The paste is basically like a concentrated version of all the spices and ingredients used in thai curry. I used the “Thai Kitchen” brand. [br]** I used broccoli, asparagus, spinach and bell peppers because I like them and they cook fast. Potatoes and sweet potatoes would be delicious in this too but they take longer to cook. You could also use eggplant, kale, and carrots.

breakfast banana blender bread

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photo by Lea Kriesberg

Are you impressed with my alliteration skills? I thought about throwing a “best” in there, but that would just be overkill. Really though, this recipe is the best. Who wouldn’t want to eat banana bread for breakfast? This is basically how I eat my oatmeal but in loaf form– still super healthy, satisfying, and perfectly sweet. If you thought breakfast couldn’t get easier than making a bowl of oatmeal it just did. It’s great to have this all prepped for breakfast in the morning. You can enjoy it at home or easily bring it to-go.

This beautiful loaf was actually also made by a blender (yes, my little mini blender). I took the rolled oats I always use for my oatmeal to easily create a flour (no need to buy oat flour or any other flour). You can also use the blender to quickly blend the wet ingredients together. Just combine the two parts in a bowl and you’re set!

I love to eat this warmed and smeared peanut butter with a side of coffee. This recipe is totally customizable too. Add different fruits, chopped nuts, or more spices. You could even add chocolate chips.  I hope you enjoy this fun way of mixing up your morning bowl of oatmeal!

Time: 45 minutes
Active: 15 minutes
Serves: 10-12 slices

Ingredients:

  • 2 cups rolled oats/oat flour
  • 1/2 cup rolled oats
  • 2 ripe bananas
  • 1/4 cup maple syrup
  • 1 cup milk of choice
  • 2 teaspoons baking powder
  • 2 teaspoons vanilla
  • chopped nuts (optional)
  • cinnamon (optional)

Instructions:

  1. Preheat the oven to 350°
  2. Add the oats to your blender. Blend until a flour forms. This will only take a few seconds.
  3. Add bananas, maple syrup, vanilla, and milk to the blender. Blend until combined. If you like your banana bread to have a little more texture, pulse the wet ingredients to leave some chunks of bananas.
  4. Combine wet and dry ingredients in a large bowl and add the baking powder. Add some regular rolled oats for texture. Fold in chopped nuts if you want.
  5. Pour the batter into a greased loaf pan. Top with more chopped nuts. Bake for around 30 minutes or until golden brown on top and a toothpick comes out clean.

photo by Lea Kriesberg

healthy veggie quesedillas

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I loved quesadillas…until I worked in a Mexican restaurant. Believe me, you would hate quesadillas too if you smelled them at 10:00 in the morning. Quesadillas and I were on a break for a while but the other day I regained my craving. The classic Mexican cheese sandwiched between two flour tortillas is delicious, but can leave me feeling weighed down and aren’t that nutritious. The great thing about quesadillas is that they are so easy, simple, and inexpensive to make at home. I revamped the quesadilla I got to know so well to make it more filling (in a good way) and healthy.

To be honest, these came out even better than I expected. This proves that combining just a few simple ingredients together can make something completely different and delicious. I think the “refried” bean dip is what really makes it. On its own, this bean dip is a great recipe to have in your arsenal. Perfect for dipping chips into, adding to salads and bowls, or spreading on sandwiches. It’s so easy and inexpensive to make– all you need is beans and some spices (there’s actually no oil or frying involved.)

As for the rest of the quesadilla, I bought little corn tortillas– the only ingredients are corn and water. The package comes with a lot so they are also great for making breakfast tacos with eggs and that bean spread we just talked about! It’s also super easy to sneak veggies into this recipe. I sautéed some spinach and corn on the side and added that, but you could also do onions, bell peppers, or zucchini. The avocado also added the perfect creamy texture so I didn’t even miss the cheese but you can add it if you want.

These taste amazing made fresh so the tortillas are warm and crispy, but you could definitely whip up a bunch, keep them in the freezer, and warm them in a pan when you’re ready to eat. You’re not going to look cute while enjoying this one, but it’s so worth it.

Time: 35 minutes
Active: 10 minutes
Serves: 6-7

Ingredients:

  • corn (or whole wheat) tortillas
  • 2 cans black beans
  • garlic powder
  • chilli powder
  • cajun seasoning (this was a mix of paprika, garlic powder, chill powder, smoked chipotle powder, salt, pepper)– you can use whatever you have on hand
  • salt and pepper
  • spinach
  • corn
  • avocado
  • nutritional yeast/cheese (optional)

Instructions:

  1. Start by getting the beans going. You want to give them as much time as possible to soften. Rinse the beans and add them to a pot. Cover them with water– you don’t need to be exact with this. Boil the water. When the water starts to boil, bring the heat down so the beans are simmering. Add the spices– you can taste and adjust as you go so don’t worry about measurements. Let the beans simmer while you prep other things. (In this case I was making my breakfast banana bread!) I let the beans simmer for 35 minutes, but if you don’t have that much time it’s okay, just as long as they get soft enough to mash.
  2. When the beans have softened and most of the water has been absorbed, mash them with a fork until creamy.
  3. When the beans are set, sauté your spinach or vegetables in a pan. Set them aside.
  4. Warm the tortillas on the pan. When they are slightly browned and crispy (I think this is key), spread on the bean dip and top with vegetables, avocado, and cheese or nutritional yeast.
  5. Sandwich the tortillas together, cut in half, and enjoy!

 

healthy chocolate granola

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photo by Lea Kriesberg

This recipe was created because I was experiencing a major oat surplus (I went a little crazy at the bulk bins.) What better thing to do with extra oats than make granola? I wasn’t planning on making granola so I just used ingredients I found around the kitchen. It’s pretty hard to mess up granola– all you need is a good base of oats and some other crunchy things and mix it up with something to bind it all together. For this recipe I used coconut oil and honey. Peanut butter and maple syrup would also be great.  I already had some mixed nuts and chia seeds so I threw those in too. I used my other granola recipe as a base and then had the idea of mixing in some cocoa powder to make it chocolatey. Let me tell you– it smelled like I was baking brownies when I put the granola in the oven. So good! I didn’t really measure any of the ingredients (nothing new here) and just tasted the mixture as I went along. It’s easy to make as much or as little granola as you want so the measurements below can just be used as a baseline. This proves that you can make some delicious and healthy granola with just a few ingredients that you probably already have lying around. This makes the perfect snack, topping for smoothies, chia pudding, oats, and yogurt, or by itself with milk!

Time: 25 minutes
Active: 10 minutes
Serves: ~7

Ingredients:

  • rolled oats (4 cups)
  • chia seeds (1/4 cup) (optional)
  • nuts (1 cup)
  • cinnamon (optional)
  • vanilla extract (2 tablespoons)
  • coconut oil (3/4 cup)
  • honey (1/4 cup)
  • cocoa powder (3 tablespoons)

Supplies:

  • large bowl
  • baking sheet
  • small pot

Instructions:

  1. Preheat the oven to 350°
  2. In a large bowl mix together the dry ingredients (oats, seeds, nuts, spices)
  3. In a small pot, heat the liquid ingredients over low heat. Mix until the honey, coconut oil, and vanilla are melted and combined.
  4. Pour the liquid ingredients over the dry mixture. Mix to combined until everything is evenly coated.
  5. Lay the granola out evenly on a baking sheet.
  6. Bake for around 15-20 minutes or until browned and crispy, stirring every few minutes to make sure everything is evenly baked.
  7. Let cool completely before placing it in a container for storage.

photo by Lea Kriesberg

coconut chia pudding breakfast bowl

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photo by Lea Kriesberg

Peach season is upon us! My ripe summer peaches go so well with this two-ingredient coconut chia pudding. I’m very loyal to my overnight oats, but I wanted to mix it up and try something new with this recipe. If you’re not familiar with chia seeds, they are tiny edible seeds that are a great source of healthy omega-3 fats and fiber. When mixed with a liquid like water or milk they form a gel-like consistency (they can hold about 10 times their dry weight in liquid!) They gel up quickly in around just 10-15 minutes, or just leave them in the refrigerator overnight.  I know some people might find the texture a little weird at first, but I think they’re really fun to eat because it’s just like a pudding. You can also use a blender to make the consistency smoother. Chia seeds are easy to find in most grocery stores, or you can order them in bulk online off of Amazon. For this recipe, I just combined canned coconut milk (another source of healthy fat!) and the chia seeds. You could use almond or soy milk too (using a plant-based milk will make it creamier.) Just like overnight oats, this is the perfect breakfast to prep in advance to make your mornings easier. This breakfast is also perfect for any vegan or gluten-free friends!  I topped my chia pudding with peaches and my homemade chocolate granola. Feel free to get creative with whatever toppings you like– nuts, seeds, bananas, berries. This recipe is perfect for summer and takes just minutes to make. Let me know what you think!

Prep: 3 minutes
Serves: 2

Ingredients:

  • coconut milk (1 can= around 2 servings)
  • chia seeds (6 tablespoons, 3 tablespoons per 1 cup liquid)

Instructions:

  1. Combine the chia seeds with coconut milk. Mix well. Let sit for 10-15 minutes or leave in the fridge overnight.
  2. Add fresh fruit and other toppings.

photo by Lea Kriesberg

roasted chickpea crouton salad (+ simple pesto)

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photo by Lea Kriesberg

Honestly, I felt like a real adult when I successfully created this pesto. I wouldn’t say I’d make this in my dorm room, but if you have a little extra time and want to try your hand at some homemade pesto, this is a really great way to do it. I bought some fresh basil (I feel like that sounds very adult), and added some ingredients that I already had. Usually pesto calls for parmesan cheese and I don’t have any, but I do have nutritional yeast so I used that. Nutritional yeast never does me wrong, which is why it made my list for top 10 most useful ingredients! (Using nutritional yeast instead of cheese also makes this recipe vegan.) I don’t have a food processor so I just used my little blender to whizz everything together and it worked perfectly! Again, this mini blender is truly a kitchen essential. Almonds helped me achieve the slightly chunky and thick consistency I like. You could use any nut you have– I think walnuts or cashews would work too. This pesto is a great multipurpose spread to use throughout the week–I envision it being delicious in omelets, on a toasty sandwich, or mixed into a bowl of pasta and veggies. For the rest of the salad I cooked some quinoa, cut up some kale, and roasted chickpeas. Both quinoa and roasted chickpeas are super easy and fast. Quinoa takes just 15 minutes to cook and the chickpeas take around 10-15 minutes to get crispy and delicious in the oven. This is one of my favorite ways to eat chickpeas. Toss them in some spices, salt, and pepper, throw them in the oven, and they come out tasting like little crunchy croutons (except with more protein and fiber!) Crispy roasted chickpeas also make a great snack when you’re craving something salty and crunchy (perfect substitute for potato chips). This  little salad works well for preparing in advance to pack for lunches throughout the week. I’ve found that using more creamy spreads instead of salad dressing ensures that the salad won’t get soggy when you pack it and keep it in the fridge until lunch time. Hope you enjoy!

Prep time: 20 minutes
Active: 1o minutes
Serves: 5

Ingredients:

  • kale
  • quinoa (1 cup dry= around 4 servings)
  • chickpeas (2 cans)
  • spices* ( whatever you have– Old Bay, chili powder, garlic powder, mixed herb seasoning, etc.)
  • salt and pepper

for the pesto

  • basil (1 bunch)
  • nutritional yeast (around 1/4 cup) (can use parmesan cheese)
  • almonds (around 3 tablespoons)
  • olive oil
  • garlic powder/fresh garlic (1 clove fresh garlic, 1 tablespoon garlic powder)
  • salt and pepper
  • water (to thin if necessary)
  • oil

*If you want more ideas for great spices to use check out this post!

Supplies

  • baking sheet
  • blender/food processor

Instructions:

  1. Preheat the oven on the broil setting (so heat is only coming from the top).
  2. Start boiling a pot of water for the quinoa. When the water is boiled, add the quinoa and turn the heat down to a simmer. Loosely cover the pot with a lid. Simmer for around 15 minutes or until all the water is absorbed.
  3. Wash the chickpeas and dry them as well as possible using a kitchen towel. Getting them dry will help them get crispy in the oven.
  4. Lay the chickpeas on a baking tray.
  5. Cover the chickpeas with oil and salt, pepper, and other spices (use an oil with a high smoke point like canola, avocado, or coconut– olive oil won’t get as hot, which is not ideal for when you want things to get crispy!) Use whatever spices you have– I like my chickpeas a little spicy so I use spicy Old Bay and chili powder along with some garlic powder.
  6. Place the chickpeas in the oven for around 15 minutes. Keep your eye on them because they can burn easily. Toss every few minutes so all sides get evenly crisped.
  7. While the quinoa and chickpeas are doing their thing, wash and chop the kale.
  8. For the pesto, wash the basil and put all the ingredients into the blender. Blend everything together until it reaches a consistency you like. Taste it and add more nutritional yeast, garlic, or other ingredients until it tastes right to you. If you like a chunkier pesto add more almonds, if you like a smoother pesto, add more water.

 

asian buddha bowl + 3 ingredient peanut sauce

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photo by Lea Kriesberg

I’ve posted about how much I love buddha bowls before, but I need to share this recipe too. Unlike the buddha bowl I posted earlier which used warmer fall ingredients, this one is perfect for summer– it’s light, crisp, packed with nutrition, and you don’t need to turn on your oven in the heat! This peanut sauce is also another great go-to “recipe” to know. It’s perfect for drizzling over cold or warm noodles, salads, tofu, chicken, and rice. It’s also great because it only requires ingredients that you probably have on hand! For only using two ingredients, it’s really rich and flavorful. As for the rest of the bowl, it’s completely customizable. I’m doing my best to eat more seasonally (buying what’s in season means saving money– more on this later) so I used zucchini. Cucumber would also be perfect. I also threw in some carrots and spinach. You could use cabbage, bell pepper, broccoli or any other vegetables you like. I left all the veggies raw instead of roasting or steaming them to keep it quick and easy– all you have to do is chop up all your vegetables and you’re set for the rest of the week. For some protein I quickly pan-fried tofu (using tofu instead of chicken also makes this recipe super fast.) While I prepped all the other components I made some brown rice to make it a balanced meal with protein, healthy complex carbs, and lots of micronutrients. This meal is so easy to throw together when it’s time to eat. Just reheat the rice and tofu in a pan or microwave, add your pre-cut vegetables, and drizzle on that peanut sauce.

Prep time: 40 minutes
Active: 20 minutes
Serves: 4-5

Ingredients:

  • brown rice (1 cup dry= around 3 cups cooked)
  • extra firm tofu ( 1 package)
  • zucchini (2)
  • carrot (1 bag)
  • soy sauce
  • garlic powder

for the sauce

  • peanut butter (around 3 tablespoons)
  • soy sauce/tamari (tamari= gluten free soy sauce substitute) (around 2 tablespoons)

Supplies

  • small bowl
  • pan
  • knife and cutting board

Instructions

  1. Start boiling a pot of water for the brown rice (brown rice takes around 40 minutes to cook.) One cup of dry brown rice makes around three cups cooked, so just make however much you want to eat for the week. I find that three cups of cooked brown rice is enough for me. When the water boils, add the rice and lower the heat so that it is simmering. Lightly cover the pot with a lid and let the rice soften.
  2. Cut the tofu and place it under a kitchen towel. Place something heavy on top like a frying pan or pot to press out any excess moisture. This step will help the tofu get crispy.
  3. While the brown rice is cooking, wash and chop your vegetables.
  4. When the vegetables are prepped and while the rice is cooking, prepare the tofu. Heat canola, avocado, or coconut oil in a pan (or any oil with a high smoke point so that you can get the tofu crispy. Olive oil has a low smoke point so it won’t get as hot, which is not ideal for when you want something to get a little bit fried and crispy.)
  5. When the pan is hot, add the tofu. Drizzle with soy sauce and garlic powder. Cook on each side for around 2-3 minutes or until crispy and brown.
  6. For the sauce, mix together around 3 tablespoons of peanut butter and 2 tablespoons of soy sauce or tamari. Add water to thin it out until it reaches a drizz-able consistency.
  7. When the brown rice is done, assemble the bowl, and you’re done!

photo by Lea Kriesberg

chickpea “tuna” salad

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This chickpea “tuna” salad sandwich is one to keep in your back pocket for a quick and easy lunch. Packed with protein and fiber, chickpeas make for a healthy meal, that is also super budget-friendly. If you’re not a huge fan of mayo, you can use other simple ingredients like tahini and/or plain greek yogurt to make a creamy dressing that binds the chickpeas together just like your tuna salad. Chopped onion also gives it that classic tuna salad taste and adds some crunch. Add celery if you want, too. Buying a whole bag of celery kind of annoys me, but you could chop up the leftovers to keep for dipping in hummus or peanut butter as a snack throughout the week. You can really go crazy with the add-ins here: spices, lemon, capers, cilantro, scallions, chili flakes, or whatever else you like– the more the merrier here.

This is another quick, no-cook “recipe” that is perfect for preparing at the beginning of the week for lunches on the go. Just toast up some bread, add some greens, and you have the perfect sandwich to bring to work or quickly prepare when you’re in a rush.

Ingredients

  • chickpeas (1 can=~2 servings)
  • chopped onion
  • celery (optional)
  • a combination of all or one: mayo, tahini, plain greek yogurt (~4 tablespoons)
  • mustard (~1 tablespoon)
  • squeeze of lemon
  • salt and pepper
  • add-ins: cilantro/herbs, chili flakes, za’atar
  • lettuce

Do it

  1. Wash and drain the chickpeas. Place in a large mixing bowl.
  2. Finely chop onion and add to chickpeas.
  3. Add tahini/mayo/yogurt and mustard, add black pepper, salt, and other add-ins.
  4. Mash the chickpeas with a fork until it reaches a texture you like. Adjust the flavors to your taste.
  5. Toast bread and assemble with lettuce.