a food wonk.

a guide to food and cooking with ease

lunch/dinner

simple veggie thai curry

by Leave a Comment

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.

healthy veggie quesedillas

by Leave a Comment

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!

 

roasted chickpea crouton salad (+ simple pesto)

by Leave a Comment

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

by Leave a Comment

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

by Leave a Comment

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.

healthy summer pasta salad

by Leave a Comment

Pasta salad is the perfect summer meal– it’s satisfying, cool, and easy to make. Despite this, it’t not always the healthiest option. For this “recipe” I tried to healthify (I’m making this a word) your classic pasta salad by subbing the mayo for some other creamy and flavorful ingredients I already had lying around in the fridge. Using a whole wheat pasta also boosts the healthiness. I added some of my favorite veggies that are easy to incorporate and taste good cold, but you can add whatever vegetables you like. I think chopped celery, broccoli, and bell pepper would be great. For the dressing, I mixed together tahini, dijon mustard, olive oil, and nutritional yeast. If you’re not familiar with nutritional yeast, it’s deactivated yeast. It looks like a yellow flaky powder. It sounds strange, but vegans swear by it because it is an amazing substitute for cheese. It has a cheesy, nutty flavor. I sprinkle this stuff on everything– pasta, vegetables, potatoes, salad. You can find it in the bulk bin at Whole Foods or in shakeable containers in any other grocery store. I would definitely recommend giving it a try.

This was the perfect meal to bring with me for lunch, even on a hot and humid summer day. It’s also easy to cook in a big batch to save for the week. Just boil two or three boxes of pasta and make extra dressing and you’re good to go. Cheers to eating pasta and being healthy.

Ready in: 20 minutes
Serves: 2-3

Ingredients:

  • box of pasta
  • spinach (1 container/bag)
  • cherry tomatoes (1 container)

for the dressing

  • tahini (3 tablespoons)
  • dijon mustard (1 tablespoon)
  • nutritional yeast (2 tablespoons)
  • olive oil (1 tablespoon)
  • garlic powder (1 teaspoon)
  • salt and pepper

Supplies:

  • large pot
  • baking sheet

Directions:

  1. Preheat your oven to 400° on the “broil” setting (so the heat only comes from above) and start boiling a pot of water for the pasta. Get your cherry tomatoes ready to roast. (I don’t usually like tomatoes but they are really good roasted!) Cut them in half and arrange them on a baking sheet. Coat them in olive oil, salt, and pepper. Place them in the oven for around 12 minutes. Keep an eye on them until they look roasted and a little shriveled up. (I like it when there are some extra roasty burnt spots.)
  2. When the water is boiled, start cooking the pasta according to the directions.
  3. While your tomatoes are roasting and the pasta is boiling, prepare the dressing. Mix all the ingredients together in a small bowl. The mixture will be thick and not sauce-like, but don’t add water because it will get thinner and creamier when you add it to the hot pasta.
  4. When the pasta is done boiling, strain it, rinse it with cold water for a minute, and set it aside to cool off. (Pro tip: dunk a mug into the pot before you strain the pasta to save some of the starchy water for later. It will make it easier for the dressing get incorporated). Using the same pot, cook down the spinach. Using a low heat, sauté it in a little bit of olive oil until it is all bright green and soft. Add the pasta back into the pot and add the dressing. Stir it around until the dressing is covering all the pasta.
  5. Add the roasted tomatoes when they are done.

photo by Lea Kriesberg

20 minute asian noodle bowl (+healthy teriyaki sauce)

by Leave a Comment

photo by Lea Kriesberg

I love that one of my favorite foods (noodles/pasta) is also one of the fastest and easiest to make. Pasta is a classic college student go-to meal because it is fast, easy, and cheap. This bowl goes a little beyond your average bowl of noodles or package of ramen, providing more nutrition and a lot more flavor. For this recipe I used soba noodles, which are a type of noodle made out of buckwheat (perfect for you gluten-free friends). This was my first time cooking soba noodles, and they did not disappoint. The whole package (containing around 7 servings) cost me around $5 and required just 6 minutes to cook! While the noodles are cooking, I sautéd a big pan of vegetables and tofu to save for the week. I whipped up a simple teriyaki sauce dressing with some ingredients I already had to put on top. Usually teriyaki sauce is loaded with sugar and additives, but when you make it yourself you can control what goes in it. All you need out of teriyaki sauce is for it to be slightly sweet, salty, and savory. The combination of tamari, sesame oil, and honey for natural sweetness achieves just that.

Vegetables and tofu keep well in a container throughout the week. I cooked the whole package of noodles at the same time, but I think taking a few minutes to make them fresh would have been ideal. Feel free to use the vegetables or noodles that you like. Instead of tofu, you could also simply fry and egg to put on top or any other protein source you like (also, there is protein in everything, especially the broccoli!). You could also take this concept and make regular pasta with vegetables on the side and use a premade marinara sauce. The idea here is that this is an easy, healthy, cheap, and fast meal.

Time: 20 minutes
Serves: 5

Ingredients:

  • one package soba noodles
  • broccoli (one head)
  • string beans (around 2 cups)
  • baby portobello mushrooms (1 package)
  • extra firm tofu (1 package)
  • coconut or olive oil

for the sauce

  • sesame oil (3 tablespoons)
  • honey (1 tablespoon)
  • soy sauce or tamari (2 tablespoons)
  • garlic powder (1/2 teaspoon)
  • salt

Supplies

  • large frying pan
  • cutting board
  • knife
  • small bowl

Instructions:

  1. Wash and chop your veggies.
  2. Cut the tofu into chunks.
  3. Begin to boil water for the noodles according to instructions on the package. Add the noodles and cook according to instructions
  4. Heat oil in the frying pan over medium-high heat. When the pan is hot, add your veggies and quickly sauté until they are tender and bright green and the mushrooms are soft. This should take around 5 minutes.
  5. Set aside the veggies, add more oil to the pan and add the tofu. Add in tamari, sesame oil, and salt to taste. Sauté until all sides are golden brown. This should take around 10 minutes.
  6. Mix up the dressing in a small bowl. Adjust ratios of ingredients to taste.

photo by Lea Kriesberg

easy chickpea falafel pita sandwiches

by Leave a Comment

One of my favorite things to get at restaurants like Cava or from food trucks is falafel. I think vegetarians and omnivores can all agree that crispy falafel with warm pita is a deliciously satisfying (and healthy) meal. Adding toppings like hummus, cabbage, tahini, onions,cucumbers, or whatever else you like makes it even better. I thought making falafel myself was going to be a challenge, but it was actually really easy! I don’t have a food processor at school, so I just used my hands and a fork to mash up the chickpeas with the other ingredients. If you don’t mind getting down and dirty with some chickpeas you’re good to go. This is by no means authentic falafel, but using a base of chickpeas and eggs as a binder makes this recipe simple and cheap (the two cans of beans for this recipe can cost just $1 and a whole carton of eggs can cost $4!).

I also just used the spices I had on hand to make the chickpea mixture extra flavorful and spiced, while still keeping the ingredient list short. The falafel bites kept well in the fridge throughout the week, making them easy to heat up in the microwave or a pan whenever you want. I bought premade hummus and pita and chopped up cucumber, tomatoes, and purple cabbage in the beginning of the week. I also tucked a handful of spinach into the pita to sneak some greens into this meal. I also already had tahini on hand, which is an added bonus to drizzle on top. Feel free to modify the spices or toppings to make it how you like it.

Time: 30 minutes
Serves: 5

Ingredients

  • 2 cans chickpeas
  • 4 eggs
  • 1 white onion
  • garlic (fresh, minced, or powder)
  • olive oil
  • salt
  • pepper
  • cumin
  • garlic and herbs seasoning (optional)
  • turmeric (optional)
  • hummus
  • cabbage
  • cherry tomatoes
  • cucumber
  • spinach
  • whole wheat pita bread

Supplies

  • pan
  • spatula
  • large bowl

Instructions

  1. Drain and rinse chickpeas
  2. Heat some olive oil (or whatever oil you prefer) in your pan. While the pan is heating up, chop up the onion into small, even pieces.
  3. When the pan is hot, add the onions and sauté* (quickly cook by stirring around) until they are soft and fragrant.
  4. Add garlic powder or fresh garlic and continue to cook for a few minutes more, without burning the garlic
  5. Combine the chickpeas and onion/garlic mixture in a large bowl. Add salt, pepper, cumin, turmeric, more garlic/garlic powder, and whatever spices you choose to taste.
  6. Crack in the eggs
  7. Mash everything together with a fork (you might need to use your hands). You can leave the mixture a little chunkier or smoother, depending on how you like your falafel. The mixture should be firm and slightly sticky so that you can form it into small balls or patties without it falling apart. You could also leave the mixture in the fridge to set if you are not crunched for time.
  8. Heat a generous amount (around 4 tablespoons) of oil in your pan. Wait until the pan is hot. Form the mixture into small patties and place in the pan. Let the falafel brown on each side for around three minutes.
  9. Heat up your pita in a microwave or toaster and add your falafel and toppings! Store leftovers in the fridge.

 

*fun fact– “Sauté” comes from the French word “sauter” which means “to jump.” When sautéing you can move and shake the pan around to make the food “jump.” You can also do this by stirring the food around.

 

 

quick and easy stir fry

by Leave a Comment

photo by Lea Kriesberg

Stir fry is something my mom made a lot for me and my family at home– and for good reason. It’s healthy, easy, and fast. The purpose of “stir frying” is cooking your food in hot oil so it cooks super fast. You need to stir it so it won’t burn over the high heat (hence, the name). This makes stir fry perfect for anyone who can’t devote a lot of time to being in the kitchen. Don’t be afraid to bring your pan to a high heat before you add all of your ingredients so you get a nice sear on the tofu and vegetables. Coconut oil is great for this because it has a high smoke point, meaning you can bring it to a very high heat without it smoking or burning. Stir fry is great for getting in a good amount of vegetables along with your protein. I use tofu, but you can use whatever protein source you like. Stir fried tofu comes out crispy and flavorful. Stir fry is also versatile because you can add any vegetables you want and always switch it up. I didn’t use them in this recipe, but you can also use vegetables such as mushrooms, asparagus, and snow peas. Serve it alongside some brown rice or rice noodles and you have a complete and balanced meal. It doesn’t take many ingredients to get a flavorful stir fry. Sesame oil, garlic, and soy sauce all make  for a delicious stir fry. Stir fry is also easy to make in bulk to save for the week.

Prep: 20 mins
Cook: 15 mins
Ready in: 35 mins
Servings: 5

Ingredients:

  • 2 packages extra firm tofu
  • 3 bell peppers
  • 1 white onion
  • 1 head broccoli
  • 5 carrots
  • 2 cups chopped string beans
  • 2 tablespoons minced garlic
  • 4 tablespoons sesame oil
  • 2 tablespoons coconut oil
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 cups brown rice

supplies:

  • large non-stick pan
  • chopping board
  • knife
  • large spoon
  • peeler
  • small pot

Instructions:

  1. Bring water to a boil for the rice. When the water boils, add the rice and let it cook while you make the stir fry (make sure to set a timer so you don’t forget about it).
  2. Prepare all of your vegetables and tofu. Peel and chop everything into small uniform pieces. Preparing all of the ingredients is important here because it will allow you to move quickly once you start cooking.
  3. Heat the coconut oil in the pan over high heat. Wait for it to get hot. Test the heat by sprinkling a little bit of water on the pan to see if it sizzles. If it sizzles, the pan is hot and ready.
  4. Add the tofu pieces to the pan with sesame oil, salt, and pepper. Don’t stir too much to let the tofu cook up in the oil. Once it’s browned on one side,  flip the pieces around so the other sides get browned. This should take around 7 minutes.
  5. Add the vegetables so they have time to cook and get soft. Stir the vegetables around for about 5 minutes or until they are tender (but not mushy) and cooked.
  6. Add the onion and garlic and stir it around for about a minute, making sure that they don’t burn.
  7. Taste and add more sesame oil, salt, pepper, or garlic as needed.

 

photo by Lea Kriesberg

easy mexican taco salad bowl

by Leave a Comment

photo by Lea Kriesberg

This week I was craving some Mexican food. Working in a Mexican restaurant really helped me overcome my love of greasy quesadillas, so now I try to make things like taco salads that draw inspiration from Mexican food while keeping things healthy. In this recipe, I mixed homemade and premade ingredients to keep things simple, fast, and easy. Bowls and salads like this keep well throughout the week and are easy to store in just one big bowl in the fridge. I usually don’t eat a lot of eggs, but I found that having hardboiled eggs already made and peeled made getting in my protein easy. My favorite part of this bowl is bean dip, which is so easy to make. The tortilla chips on top aren’t necessary but are a really great touch. If you make enough of the tortilla chips and bean dip you can also keep it as a snack for the week.

Cook: 30 mins

Active: 10 mins

Serves: 5

Ingredients:

  • kale and/or spinach
  • bell pepper
  • pinto beans (1 can)
  • eggs
  • avocado
  • salsa
  • whole wheat tortilla
  • cumin
  • chipotle chili powder
  • garlic powder
  • salt and pepper
  • olive oil
  • water

supplies

  • large pot
  • small pot
  • mixing spoon
  • cutting board and knife
  • baking sheet

Instructions:

  1. Get the bean dip going by heating two tablespoons of olive oil in a small sauce span. When the pan is hot, add  the beans and spices. Add about a cup of water to the pot and bring it to a boil. When it reaches a boil, lower the heat to simmer it. Allow the beans to simmer, stirring and mashing the beans up occasionally as you prepare the rest.
  2. For the hardboiled eggs, add the eggs to a large pot so that they aren’t crowded. Cover with cold water. Bring the water to a boil and as soon as it reaches a boil take it off the heat and cover the pot with the lid. Let the eggs sit with the lid on for 17 minutes. After 17 minutes, drain them and rinse with cold water.
  3. For the tortilla chips, preheat the oven to 400°. Cut the tortilla into strips and place on a baking sheet. Drizzle with olive oil and sprinkle with garlic powder, cumin, salt, and pepper. Bake for around 10 minutes or until crispy.
  4. Wash and cut the kale or spinach and bell peppers.

photo by Lea Kriesberg

 

recipe by Lea Kriesberg