a food wonk.

a guide to food and cooking with ease

recipes

quick and easy stir fry

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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 homemade granola

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photo by Lea Kriesberg

I love having granola to snack on and add to smoothies, yogurt, or oatmeal. Store-bought granola can be expensive and contains a lot of added sugar. Granola is so easy to make at home, all with ingredients you could already have. There are many different ways to make granola, but if you like granola to be really crunchy, I recommend baking it in the oven. In this recipe, I used honey to add natural sweetness and to bind the ingredients together. I also used to coconut oil to blend everything together and to make sure everything got nice and crispy in the oven. You can get creative with what you add in– nuts, seeds, oats, dried fruit, peanut butter, spices. I kept it simple in this recipe, using just a few ingredients that blend well together and add subtle flavors.

Cook time: 20 mins

Active: 5 mins

Serves: 10

Ingredients:

  • rolled oats
  • mixed nuts
  • chia seeds
  • honey
  • coconut oil
  • vanilla extract
  • cinnamon

supplies

  • baking sheet
  • mixing bowl and spoon

Instruction:

  1. Chop nuts into smaller pieces
  2. Mix everything in a large bowl, adding different amounts of ingredients until you get a desired taste and consistency (add more honey if you want it more sweet, more nuts if you want it chunkier and nuttier)
  3. Spread it evenly on a baking sheet and bake for around 20 minutes or until golden brown and crispy, flipping halfway through

photo by Lea Kriesberg

 

recipe by Lea Kriesberg

vanilla roasted sweet potato breakfast bowl

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photo by Lea Kriesberg

Sweet potato and yogurt might sound like a weird combination– but you need to try this. I usually keep things really basic in the morning, sticking to oatmeal or a simple smoothie. I loved having this in the morning because with minimal prep, you get a breakfast that feels a little upgraded. This breakfast is loaded with protein and nutrients and tastes so good. You can buy any kind of yogurt you like, but in this recipe I used plain Greek yogurt to add protein and lower the sugar content. I made the granola I used in this recipe which was super quick, easy, and cheap, but you can also buy granola. I like making granola because I know it won’t have lots of added sugar and I can control what goes in it. Tossing the sweet potato in a little vanilla extract before roasting is probably one of the best things that has ever happened to me. Just throw the potatoes in the oven for 40 minutes and they are deliciously soft and sweet. Trust me on this one and go try it.

Cook time: 40 mins

Active: 10 mins

Serves: 6

Ingredients:

  • 3 sweet potatoes (1/2 potato for one serving)
  • yogurt
  • vanilla extract
  • coconut oil
  • granola
  • cinnamon
  • nut butter

supplies

  • baking sheet
  • cutting board and knife

Instructions:

  1. Preheat the oven to 400°F
  2. Chop the potatoes into small cubes and toss in the coconut oil. Add about a teaspoon of vanilla until evenly coated
  3. Spread the potatoes on the baking sheet and roast for around 40 minutes or until fork tender. Toss around halfway through
  4. Save in a container and assemble bowls with yogurt, granola, cinnamon, and nut butter of choice

photo by Lea Kriesberg

 

recipe by Lea Kriesberg

healthy breakfast burrito

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Using the ingredients from my Mexican taco salad bowl, I made a super simple breakfast burrito. Burritos are so easy to make and it is possible to make them healthy. This makes a great breakfast or snack. You can even make a bunch of these, wrap them in tin foil, keep them in the freezer, and pop them in the microwave for early mornings or late nights. I added the bean dip I  made and the salsa I had, but you can add or substitute whatever you like in your burrito.

Cook time: 1o mins

Serves: 1

Ingredients:

  • whole wheat tortillas
  • eggs
  • spinach
  • olive oil
  • bean dip
  • avocado
  • salsa

supplies

  • frying pan
  • spatula

Instructions:

  1. Heat about a tablespoon of olive oil in the pan
  2. When the pan is hot, crack in however many eggs you want and add in the spinach
  3. Stir the eggs and spinach around to scramble
  4. When the eggs are cooked, roll them into the tortilla with bean dip, salsa, etc.
  5. Put a little more olive oil on the pan and put the burrito on the pan to get it brown and crispy, about 1 minute each side (this step is optional but highly recommended)

better-than-brunch huevos rancheros

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photo by Lea Kriesberg

Brunch is by far my favorite meal. Through my brunch experiences, I have realized that I love huevos rancheros. While I do love going out for brunch and getting my huevos rancheros in a cute little cast iron skillet, they’re so easy (and so cheap) to make at home. Using ingredients I already had from making my taco salad bowl, I whipped up my take on simple huevos rancheros. Usually they come with a hot chili sauce, but I used salsa to make it easier. I also made a healthy version of refried beans for the taco salad that go perfectly with the huevos rancheros.

Cook: 10 min

Ready in: 10 min

Serves: 1

Ingredients:

  • egg
  • spinach
  • whole wheat tortilla
  • beans (bean dip or canned beans)
  • avocado
  • salsa
  • olive oil

supplies

  • spatula
  • frying pan

Instructions:

  1. Heat one tablespoon of olive oil in the pan over medium-high heat
  2. When the pan is hot, crack the egg into the pan to fry it. Cook the egg how you like.
  3.  When the egg is cooked, take it off the pan and add a little more olive oil. Put the tortilla on the pan to heat it up and brown it, around two minutes.
  4. When the tortilla is brown and crispy, add the fried egg, spinach, bean dip, salsa, and avocado.

 

recipe by Lea Kriesberg

 

easy mexican taco salad bowl

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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

peanut butter green smoothie

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photo by Lea Kriesberg

A green smoothie that tastes good? That’s right. This smoothie is the best of both worlds– a deliciously sweet and peanut butter-y flavor and healthy ingredients. This smoothie is low sugar, simple, filling, and gets a serving of vegetables in. Vegetables like spinach and cauliflower are tasteless and act as a great base for smoothies. Using ingredients you may already have from a salad or that you keep in your freezer, this smoothie is inexpensive and quick to make before class in the morning. As always, you can substitute and add whatever fruits and vegetables you like.

Cook time: 5 mins

Serves: 1

Ingredients:

  • cauliflower
  • spinach
  • 1/2 frozen banana
  • 1 cup almond (or milk of choice)
  • 1 tablespoon peanut butter
  • 1 scoop protein powder of choice
  • cinnamon (optional but recommended)

Instructions:

  1. Throw everything in the blender and top with your milk (or water). Blend until smooth. Add more milk to get a consistency you like.

photo by Lea Kriesberg

easy tortilla chips + bean dip

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photo by Lea Kriesberg

Using the ingredients from my Mexican taco salad bowl, I wanted to make a simple and healthy snack. You can’t go wrong with chips and dip. Making it at home is healthy, easy, and cheap. When you don’t add extra fat and oil to refried beans, it actually becomes a high-protein, delicious snack that goes with chips, salad, or bowls.

Cook time: 30 mins

Active: 2 mins

Serves: 5

Ingredients:

  • whole wheat tortillas
  • beans (1 can, you can use pinto, black, or any kind)
  • olive oil
  • cumin
  • chipotle chili powder
  • garlic powder
  • salt and pepper

supplies

  • baking sheet
  • small sauce pot

Instructions:

  1. Preheat the oven to 400°
  2. Cut the tortillas into strips and place on the baking sheet. Drizzle with olive oil and top with spices. Bake until crispy and brown, around 10 minutes. Flip chips around halfway through.
  3. For the bean dip, heat around two tablespoons of olive oil in a pan. Add the beans, spices, and around a cup of water. Bring the water to a boil and then turn the heat down to let the beans simmer. Simmer for around 30 minutes, stirring occasionally and mashing the beans. Simmer until the water is absorbed. It may look soupy at first but give it time and the water will absorb and the beans

 

photo by Lea Kriesberg

simple overnight oats 4 ways

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photo by Lea Kriesberg

The concept sounds a little weird, but overnight oats are one of my favorite breakfasts. Having breakfast in the morning is really important to me because it helps you stay on track for the rest of the day by getting your metabolism started. I never really ate breakfast in high school, but now that I do I can’t start my day without it. Overnight oats are perfect for busy mornings because you will have a delicious breakfast ready and waiting for you to quickly eat before class or to bring with you. Oats are a great way to start the day because they are rich in fiber and are complex carbs which will give you sustained energy throughout the morning. Throwing in some fruit adds lots of flavor and extra nutrients. You can also mix in protein powder or nut butter for added protein. I like adding chia seeds because they add extra healthy fats and fiber. When you soak chia seeds they absorb the liquid and get gelatinous, making the oats like a creamy pudding. By letting the oats soak overnight, they come out soft and creamy without you having to spend any time cooking or preparing in the morning. With all of the different ways you can make overnight oats, it’ll be a while before you get bored of it.  They also hold up well throughout the week, so I like to make multiple containers of it to keep in the fridge for breakfast throughout the week.

photo by Lea Kriesberg

Prep: 15 mins

Serves: 4

Ingredients:

  • 2 cups rolled oats
  • 4 tablespoons chia seeds
  • frozen berries
  • 1 banana
  • 1 apple
  • nuts
  • nut butter
  • 1/4 canned pumpkin
  • vanilla extract
  • 1 tsp turmeric
  • honey
  • 4 cups almond milk (or your milk of choice)

photo by Lea Kriesberg

Apple Pie Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Add sliced apple on top
  3. Place in the refrigerator overnight and it will be ready in the morning.
  4. Add mixed nuts or peanut butter before eating

photo by Lea Kriesberg

Cinnamon Berry Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Add frozen mixed berries on top
  3. Place in the refrigerator overnight

photo by Lea Kriesberg

Berry Turmeric Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, 1 teaspoon of turmeric, cinnamon, and 1 cup of almond milk into a small container
  2. Add berries and honey on top
  3. Place in the refrigerator overnight

photo by Lea Kriesberg

Pumpkin Pie Overnight Oats

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Mix in canned pumpkin
  3. Place in the refrigerator overnight
  4. Add nuts or nut butter and banana on top before eating

 

recipe by Lea Kriesberg

simple almond butter thai noodles

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photo by Lea Kriesberg

I came up with this at the end of the week when I had eaten all of the stir fry I prepared and had leftover vegetables. I had a box of brown rice noodles saved and I didn’t want to waste my vegetables, so I whipped up a take on thai peanut noodles. I didn’t have peanut butter, but I used my almond butter and it turned out great. I also had sesame oil, miso paste, and soy sauce stocked up which made it really easy. This took me less than 1o minutes and was super satisfying and healthy. Brown rice noodles cook in just five minutes or less, and stir frying the vegetables on the side at the same time is also fast and easy. You could easily make a big pot of this by making more noodles, but I only needed one serving.

Prep: 5 minutes

Cook: 5 minutes

Serves: 1

Ingredients:

  • brown rice pad thai noodles
  • bell pepper
  • string beans
  • carrots
  • 1 tablespoon coconut oil
  • 1 tablespoon almond butter
  • 1 teaspoon miso paste
  • 1 tablespoon soy sauce
  • 2 tablespoons water
  • 1 teaspoon salt and pepper

Supplies:

  • small pot
  • frying pan
  • chopping board and knife
  • spoon

Instructions:

  1. Prepare the sauce. Mix almond butter, sesame oil, miso paste, soy sauce, salt, pepper, and water. Add more water until you get a consistency you like.
  2. Chop all of the vegetables into small uniform pieces
  3. Bring water to a boil and cook the noodles according to the instructions
  4. While the water is heating up, start heating up your pan.
  5. Add a spoonful of coconut oil to the pan. When the pan is hot, add your chopped vegetables and cook until softened, around 4 minutes
  6. When the noodles are cooked and drained, add your vegetables and sauce to the pot. Add water to help everything combine.

 

 

recipe by Lea Kriesberg