Perfect Fried Eggs

Published July 1, 2013. From Cook's Illustrated

WHY THIS RECIPE WORKS:

A hot nonstick skillet, a touch of butter, and a lid combine to produce perfectly cooked fried eggs—with crisp edges, tender whites, and runny yolks—in just a few minutes.

SERVES 2

When checking the eggs for doneness, lift the lid just a crack to prevent loss of steam should they need further cooking. When cooked, the thin layer of white surrounding the yolk will turn opaque, but the yolk should remain runny. To cook two eggs, use an 8- or 9-inch nonstick skillet and halve the amounts of oil and butter. You can use this method with extra-large or jumbo eggs without altering the timing.

INGREDIENTS

• 2teaspoons vegetable oil
• 4large eggs
• Salt and pepper
• 2teaspoons unsalted butter, cut into 4 pieces and chilled

INSTRUCTIONS

1. 1. Heat oil in 12- or 14-inch nonstick skillet over low heat for 5 minutes. Meanwhile, crack 2 eggs into small bowl and season with salt and pepper. Repeat with remaining 2 eggs and second small bowl.
   2. Increase heat to medium-high and heat until oil is shimmering. Add butter to skillet and quickly swirl to coat pan. Working quickly, pour 1 bowl of eggs in 1 side of pan and second bowl of eggs in other side. Cover and cook for 1 minute. Remove skillet from burner and let stand, covered, 15 to 45 seconds for runny yolks (white around edge of yolk will be barely opaque), 45 to 60 seconds for soft but set yolks, and about 2 minutes for medium-set yolks. Slide eggs onto plates and serve.

TECHNIQUE

FLAWLESS FRIED EGGS: IT’S ALL IN THE DETAILS

PREHEAT THE PAN: Preheating your pan on low heat for 5 full minutes guarantees that there will be no hot spots in the skillet that could lead to unevenly cooked eggs.

USE TWO FATS: We use vegetable oil, with its high smoke point, while preheating the pan. Butter, added just before the eggs, imparts a diner-style richness.

ADD EGGS ALL AT ONCE: Cracking the eggs into small bowls makes it possible to add them to the skillet simultaneously so they cook at the same rate.

COVER IT UP: Adding a lid to the skillet traps heat and steam so the egg cooks from above as well as below, firming up the white before the yolk overcooks.

FINISH OFF HEAT: Moving the pan off the heat after 1 minute of cooking allows the whites to finish cooking—gently—while keeping the yolks liquid.

Health Benefits of Fermented Foods

by KATIE - WELLNESS MAMA

28 COMMENTS

Before I started eating real foods, things like sauerkraut, plain yogurt, kombuchaand strong aged cheese were not even on my radar. These foods tasted and smelled too strong to me and I had no interest in them. I preferred my bland carbohydrates- thank you very much!

Fast forward a couple years, and I noticed that I started to enjoy these foods and even wanted them from time to time. I was always afraid to try making them myself, but as I read more and more about their health benefits, I was eventually brave enough to try it.

Now that I have, I will never go back!

What Are Fermented Foods?

Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion.

Cultures around the world have been eating fermented foods for years, from Sauerkraut in Germany to Kimichi in Korea and everywhere in between. Studies have even shown the link between probiotic rich foods and overall health (PDF).Sadly, with the advances in technology and food preparation, these time-honored traditional foods have been largely lost in our society.

Where Have All the Fermented Foods Gone?

The amount of probiotics and enzymes available in the average diet has declined sharply over the last few decades as pasteurized milk has replaced raw, pasteurized yogurt has replaced homemade, vinegar based pickels and sauerkraut have replaced traditional lacto-fermented versions…the list goes on.

Even the much dreaded grains were safer to eat in earlier times since their preparation included soaking, sprouting and fermenting, which largely reduces the anti-nutrient content and makes them less harmful (I still didn’t say good!).

Instead of the nutrient rich foods full of enzymes and probiotics that our grandparents probably ate, the average diet today consists mainly of sugar laden, lab created dead foods.

Why Eat Fermented Foods?

Besides the fact that they taste great and really grow on you, there are several great reasons to start making and eating fermented foods:

1. Probiotics- Eating fermented foods and drinking fermented drinks like Kefir and Kombucha will introduce beneficial bacteria into your digestive system and help the balance of bacteria in your digestive system. Probiotics have also been shown to help slow or reverse some diseases, improve bowel health, aid digestion, and improve immunity!
2. Absorb Food Better- Having the proper balance of gut bacteria and enough digestive enzymes helps you absorb more of the nutrients in the foods you eat. Pair this with your healthy real food diet, and you will absorb many more nutrients from the foods you eat. You won’t need as many supplements and vitamins, and you’ll be absorbing more of the live nutrients in your foods.
3. Budget Friendly- Incorporating healthy foods into your diet can get expensive, but not so with fermented foods. You can make your own whey at home for a couple of dollars, and using that and sea salt, ferment many foods very inexpensively. Drinks like Water Kefir and Kombucha can be made at home also and cost only pennies per serving. Adding these things to your diet can also cut down on the number of supplements you need, helping the budget further.
4. Preserves Food Easily- Homemade salsa only lasts a few days in the fridge- Fermented homemade salsa lasts months! The same goes for sauerkraut, pickles, beets and other garden foods. Lacto-fermentation allows you to store these foods for longer periods of time without losing the nutrients like you would with traditional canning.

Bring on the Bacteria! How to Incorporate Fermented Foods Into Your Diet

I’ll be delving into this more in the next few weeks and providing some recipes, but adding fermented foods to your diet can be an easy process (and can save you money on probiotics and digestive enzyme supplements!)

On a basic level, you can make foods like sauerkraut with just cabbage, water and salt on your counter (that recipe can be adjusted down to make 1 head of cabbage worth in a quart size jar).

You can also incorporate fermented drinks like Water Kefir and Kombucha (cultures available here) which are inexpensive to make and can be carbonated like soda!

Some other great recipes from around the web:

Real Fermented Sour Pickles

Lacto Fermented Ketchup

Fermented Salsa (lasts up to six months!)

Sauerkraut

Cordito Sauerkraut

Fermentation is no fad; people have been fermenting foods for thousands of years simply as a way to preserve products through the lean, hard winter. Fermentation became less necessary when refrigeration was invented, and less popular when mass-produced convenience foods emerged in the mid-1950s.

But proponents such as Katz, Fallon and Pollan have reminded us of the benefits of this traditional method of food preparation, with disciples such as Miller spreading the word anew.

Not only does Miller believe fermented foods contribute much-needed “good” bacteria to our digestive system, helping to maintain the health of the gut, she is fascinated with the science, the chemistry, the way in which substances such as salt or whey react with other foods to create an environment that discourages the growth of pathogens.

“It’s about experimentation, it’s children's science fun,” she says. “It’s become a big part of my life and it’s really good for the kids.”

Fermentos also believe that many commercially processed foods (from pasteurized milk cheese to preservative-laden bread) have been robbed of the health benefits of good bacteria. Putting fermented foods into our diets (either directly by eating fermented vegetables or fruits, or by tossing products such as ponzu sauce or fermented garlic into recipes) adds much-needed nourishment, as well as lip-smacking flavour.

Miller includes some kind of fermented food, from salsa to preserved lemons, in most lunches and dinners at her family table. The children, three and five, clamour for salsa on their eggs or in tacos, and mom’s homemade ketchup is also a big hit.

Miller also loves the process of making fermented foods, relishes digging her hands deep into a crock of cabbage and salt and watching as the moisture is pulled from the cabbage, creating the brine that preserves the vegetables. She also appreciates the fact that no expensive equipment is required, although a nice, deep crock makes foods easier to mix.

Miller recommends newbie fermenters start with an easy preparation, in a small batch, such as cordito, a sauerkraut-like condiment made from shredded carrots, onions and cabbage with punch of chili pepper for extra zing.

For more details on upcoming workshops on fermentation, call Earth’s General Store at 780-439-8725. A word of warning, however; once you developed a taste for fermented foods, there is no going back.

Cordito Sauerkraut

Miller adapted this recipe from Nourishing Traditions, by Sally Fallon. It produces between two and three quarts/litres of sauerkraut and will last in the fridge for months.

Ingredients:

1 large cabbage, cored and shredded

2 cups (500 mL) carrots, grated

2 onions, grated

1 tablespoon (15 mL) dried oregano

1/4 teaspoon (2 mL) red pepper flakes

2 tablespoons (25 mL) salt

Mix all ingredients in a large bowl or crock. Pound or massage the mixture until sufficient juices rise to cover the food, usually about 10 minutes. Press the mixture tightly into a large Mason jar, making sure there is a layer of liquid at the top of each jar. The jars must be clean, but they don’t need to be sterilized. Cover tightly and store at room temperature, out of direct sunlight for three to seven days. Transfer to cold storage, such as a fridge or cold room.

lfaulder@edmontonjournal.com

Bookmark Liane’s blog at edmontonjournal.com/eatmywords or follow her at twitter.com/eatmywordsblog

DIY Sauerkraut

You’ll need a scale for this recipe or excellent guesstimation skills. You’ll also need a wide-mouth glass jar or pottery bowl and a piece of muslin.

Head of cabbage (red, green or Napa or a combo)
A few carrots
Chilis (any kind will do)
A clove of garlic (or more, if that’s your thing)
Salt

Chop, grate, or cut your favorite type of cabbage into strips. Chop the carrots, chilis, and garlic. Using a scale, weigh out .4 ounces of salt per every pound of vegetables (1 lb vegetables = .4 oz salt). With very clean hands, mix the cabbage, veggies, and salt together in a big glass bowl.

Let it sit. Massage the mixture over several hours, allowing the water to release from the vegetables, so it becomes a little soupy. After 5 or 6 hours, put the water and cabbage in a wide-mouth glass jar—or a nifty vegetable fermenter—and pack it down as much as you can to press out the air.

Cover the top of the jar loosely with muslin, and refrigerate for approximately four days. Make sure you can see water on top—if you can’t, add more. Open and eat! (Keep stored in the refrigerator.)

Turmeric Tea

From 101 Cookbooks.

Turmeric tends to stain anything it comes into contact with, so be careful.

1/3 cup / 80 ml good, raw honey
2 1/2 teaspoons dried turmeric
lemon
lots of freshly ground black pepper

Work the turmeric into the honey until it forms a paste. You can keep this on hand, in a jar, for whenever you'd like a cup.

For each cup of tea, place a heaping teaspoon of the turmeric paste in the bottom of a mug. Pour hot (but not boiling water) into the mug, and stir well to dissolve the turmeric paste. Add a big squeeze of juice from a lemon, and a good amount of black pepper. Enjoy! Stir now and then as you drink so all the good stuff doesn't settle to the bottom, or top off with more hot water as you drink it.

Prep time: 2 min - Cook time: 3 min

Dark Chocolate Donut Holes

From Barre3.

Combat your sweet tooth with these Dark Chocolate Donut Holes created by our functional nutritionist Andrea Nakayama.  My kids think these are “real” donut holes. Shhhh!

DARK CHOCOLATE DONUT HOLES
Makes approximately one dozen, six servings.

INGREDIENTS:
1-1/2 cups raw almonds or roasted hazelnuts
5 tablespoons raw cacao powder
1 cup pitted dates, soaked in water if hard, then drained
1 teaspoon vanilla
1/4 teaspoon salt
Finely shredded coconut for rolling

PREPARATION:

1. Place all ingredients in food processor and pulse until desired consistency is obtained. Go for a cookie-dough like texture with not a lot of large chunks.  You may need to add a little water.

2. Scoop out rounded spoonfuls with something like a mini ice cream scoop or a melon-baller.

3. Roll the dough between your palms to make a sphere.

4. Roll that ball in the finely shredded coconut.

5. Place finished balls on a plate, cookie sheet, or glass storage container.

6. Let sit in freezer for an hour or so before eating.

7. Store in freezer or fridge.

Upgrading & Pushing Out the Bad

From Barre3

One of the best strategies I learned from Andrea Nakayama for achieving long-term success with my nutritional protocol is the principle of “crowding out”.

As Andrea explains it, the idea of “crowding out” is that we bring in new foods that are within our chosen path before or during the removal of the old foods. For instance, we might come in with our 28 to Great healthy whole-foods donut holes before ever saying goodbye to our old form of the dessert.

Andrea has found that “crowding out” is key to her clients’ success because it allows us to see and feel that deprivation is not on the menu. Once your mind is set at ease that you can still eat your treats, you’re more likely to find the incentive and determination to stay the course.

In 28 to Great, we’re on a mission to “crowd out” the foods that don’t serve us with more nutritious whole-food options. I’d love to share some of the upgrades I’ve made along the way. Give them a try!

Upgrade your butter with ghee or coconut oil. Both of these options are healthful at slightly higher heats and don’t contain constituents that a good number of people are sensitive to, without even knowing it. Olive oils is also a fantastic choice, but Andrea recommends only using it at lower temperatures or not cooked at all (like in a dressing).

Read more about ghee here.

Upgrade your coffee to green tea. Green tea stimulates the production of your white blood cells to boost your immunity. It contains antioxidants that have also been proven to support the health of key areas that include your digestive health, oral health, and anti-inflammatory processes.

Upgrade refined sugar to dates or raw honey. Dates and raw honey contain nutrients and fiber that slow the delivery of the sugars into your system, allowing for more sustained energy through the day. As Andrea says, “refined sugar is just empty calories!”

Upgrade no or low-fat products to their full fat, whole foods counterparts. Once the fat is removed from something it has become a “processed” food. Your body can do a much better job of digesting foods in their whole form. And when the good fats are removed from our foods, they actually become higher in sugars!

Upgrade white rice to brown rice, quinoa or millet. Did you know that some whole grains like quinoa are actually a complete protein and contain more calcium per weight than milk? While our whole grains contain vitamins and nutrients, like our mood-pleasing B vitamins, the refined grains do not.

Upgrade your store-bought cereal to our quick homemade muesli. The processing involved in most packaged cereals don’t allow for the delivery of many nutrients that will fuel your energy and health. They’re also high in sugar. Just the opposite is true about our easy-to-make morning muesli!

Upgrade your quick oats to steel-cut oats. One of our main 28 to Great principles is to upgrade to whole and less-processed foods. Those quick cook oats are basically pressed and processed steal-cut oats. The faster they are to cook, the more processed they are. We recommend going back to the nutrient dense steal-cut oat! (Try cooking them the night before.)

Upgrade your wine to sparkling water with a splash of pomegranate juice. I get it. . . it’s hard to be at a party without a glass in your hand. During your 28 to Great journey, take on the challenge and leave the wine for those very special occasions. Otherwise try our favorite burgundy beverage, loaded with antioxidants, pomegranate juice with sparkling water. You’ll be surprised at how good it is!

DIY Bowl

From Barre3.

The DIY bowl is the quick-fix to a healthy meal. We like to create a small bowl piled high with either what we choose or what we have on hand from the following list.

DIY Bowl

INGREDIENTS:
1/3 cup whole grain, choose quinoa, millet or rice (or you can replace this with extra veggies)
One portion of protein, choose grilled chicken, fish, shrimp, tempeh or beans
Large serving of steamed vegetables, choose broccoli, cauliflower, leafy greens, carrots, beets, mushrooms, squash, red peppers
Dressing of choice (make your suggested dressing below or choose one with simple ingredients that don’t include sugar)
Sprinkling of hemp seeds or sesame seeds (optional)

PREPARATION:
1. Cut vegetables of choice into similar sizes so that they will cook evenly. Set aside.
2. Prepare your grain of choice or use leftovers from a previous meal.
3. Cook protein of choice or use leftovers from a previous dish. Eden brand canned beans, drained and washed, or wild canned salmon or tuna (vitalchoice.com online is our favorite brand), also work well.
3. Steam vegetables to our desired doneness. We prefer to leave them slightly crisp!
4. Prepare your bowl by placing your grain on the bottom, then layering on top with lots of your steamed veggies, your protein of choice, and pouring on some dressing. Sprinkle seeds on top as you wish!

Spicy Sesame or Peanut Dressing for DIY Bowl
This is one of my favorite dressings to pour over a DIY bowl. It has an Asian flavor that will leave you wanting more. The great thing about making your own dressing is that you can store the leftovers in the fridge and use it on salads or stir frys in the coming week. Really, it’s not that hard. Just throw the ingredients in a food processor and you’re good to go!

INGREDIENTS:
6 cloves of garlic
1-inch knob ginger, peeled and chopped
1/4 teaspoon chile flakes
6 tablespoons unsweetened toasted sesame paste (tahini), peanut butter or sunflower butter
2-4 tablespoons olive oil
5 tablespoons wheat-free tamari
3/4 cup water or broth
1 tablespoons coconut sugar or honey

PREPARATION:
1. Add all ingredients to a food processor or blender and process until well combined.

DIY Bowl Note: Beyond our recipe suggestions, we encourage you to use your grocery list found in your 28 to Great Challenge guide to make your own meals.  Just use the Portion Prescription as your guide.

Remember to include protein, veggie or fruit, whole grains (or more veggies) and healthy fats in each and every meal. As an example, here is one of Sadie’s favorite DIY bowls she makes for lunch using this approach:

Veggies/Fruit: Steamed Kale, Avocado
Protein: Beans
Whole Grains: Quinoa
Healthy Fats: Drizzle 2 tablespoons olive oil with a pinch of sea salt

Eggs and Avocado

From Barre3.

Eggs are an ancient food. They’re a great source of protein and beneficial fats, including the fat-soluble vitamins A and D, as well as folic acid and the adrenal building minerals potassium and phosphorous. Add avocados to the mix and you’ve got the breakfast of champions. Did you know that studies have shown that those who eat avocados have been shown to be lower in weight and in body mass index? In our book that adds up to good news for eating some good fats!

EGGS & AVOCADO
2 servings

INGREDIENTS:
4 pastured and organic eggs
pinch of sea salt
2 tablespoons extra virgin coconut oil
1 small yellow onion, diced
1/4 cup finely chopped parsley
1/2 ripe avocado, cut into chunks
1 small ripe tomato, diced

PREPARATION:

1. Crack eggs into a small bowl, add a pinch of high-quality sea salt and very gently beat to break yolks.

2. Gently heat the coconut oil in a skillet on low/medium flame. Sauté the diced onions just a few minutes and then add in the parsley and saute for a minute more.

3. Add eggs to skillet and lightly scramble. As soon as eggs begin to cook, add the avocado and tomato and heat through. Option to serve with steamed vegetables.

Mediterranean Meals in Minutes

From Barre3

Creating healthy and great tasting meals at home doesn’t have to be complicated. In fact, stocking your pantry with the right combination of ingredients makes it super simple to create quick meals that taste like they come from a gourmet restaurant, but without all the salt, excess fat, and other ingredients you don’t want. One of my favorite (and most flexible) combinations is a blend of Mediterranean flavors.  - - Julia Sarver

Mix together 1 cup chopped artichoke hearts (frozen or in water), ½ cup chopped sun-dried tomatoes, and 12 sliced Kalamata olives. This trio packs a nutritional punch, as artichokes are a great source of folate and dietary fiber, sun-dried tomatoes are high in Vitamin C and iron, olives provide healthy fats, and all three are antioxidant-rich.

This combo is also ultra-versatile, and you can use it in several different ways:

1. Add 1 cup of mix to 1 cup cooked quinoa for an easy lunch that’s great on the go. Mix in chopped spinach or lettuce for an extra nutritional boost.

2. Scramble two eggs with ½ cup of the Mediterranean mix + 1 cup shredded kale, collard greens or spinach for a fresh take on brunch or a light dinner.

3. Top salmon, cod, or other firm wild-caught fish with 1 cup of this mix and roast in the oven to add flavor to your dose of healthy omega-3 fatty acids.

4. Sauté a chopped chicken breast with 1 cup of the Mediterranean mix for a quick one-pot meal.

This blend stores in the refrigerator for up to a week and can be used any time your meal needs a little flavor boost. Enjoy!

Easy Red Bean and Quinoa Chili

From Barre3

Quinoa is one of our favorite ways to add a punch of meatless protein to any meal. This Easy Red Bean & Quinoa Chili, developed by my functional nutritionist Andrea Nakayama, is packed with healthy protein to keep you energized and ready to take on the next 28 days.

2-3 Servings

INGREDIENTS:1 can organic red beans (we prefer Eden’s Organics)
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1/2 teaspoon sea salt
2 cloves garlic, minced
1 large green pepper, chopped
1 teaspoon cumin
1 teaspoon dried oregano
1/8 teaspoon cinnamon
2/3 cup quinoa, rinsed and drained
2 cups organic sugar-free tomato sauce
1 cup water

PREPARATION:

1. Drain your canned beans and set aside.

2. Heat oil in a large pan over medium heat (Tip: choose one that is large enough to hold the beans, too).

3. Add onion, salt, garlic, pepper, and spices.

4. Sauté for several minutes, allowing the onion to soften.

5. Add quinoa and stir to combine.

6. Add rinsed beans to the onion and quinoa mixture and pour in the tomato sauce and water. Simmer together for 30 minutes. Taste to add more salt or spices to meet your taste buds – enjoy!

White Bean and Kale Soup

Serves 4-6

INGREDIENTS:
2 tbsp olive oil
6 cups vegetable or organic chicken stock (about 6 cups)
1 28 oz. can diced tomatoes
2 14 oz. cans white beans
1 large onion diced
2-3 cloves of garlic diced
Optional: 3 leeks and/or a couple of shallots diced
3 carrots diced
2 celery stalks diced
1 bunch of kale, roughly chopped
Optional: chopped potatoes or any additional veggies you have around
Optional herbs: chopped sage, thyme

PREPARATION:
1. Sauté garlic, onions and any additional onions (leeks or shallots) in a good amount of olive oil.
2. After onions appear translucent, add the carrot, celery and continue to sauté for about 10 minutes.
3. Add drained and rinsed white beans, diced tomatoes, stock and additional veggies. Bring to a boil and then reduce to cook at a medium to low heat for about 20-25 minutes.
4. Add kale and herbs at the end as well as any additional seasoning (salt and pepper) to taste. Enjoy!

Lemon Lentil Soup

Chef Abby Fammartino, owner of Abby’s Table, is a local celebrity in Portland. She is committed to using high quality, local ingredients without sacrificing taste. Your body will love this soup! The lemons help with digestion, and both lemons and turmeric have anti-inflammatory properties, which mean they’re great for disease prevention.

Lemon Lentil Soup
Serves 6-8

INGREDIENTS:
3 medium onions, finely chopped
3 medium garlic cloves, minced
4 stalks celery, finely chopped
1-2 carrots, finely chopped
3 tablespoons extra virgin olive oil
1/4 heaping teaspoon ground cloves
1-1/2 heaping teaspoons ground cumin
1 tablespoon turmeric
2 cups red lentils, washed and drained
7 cups water or vegetable stock
2 bay leaves
1 inch lemon zest, cut into thin strips, about 4 pieces
3/4 cup lemon juice (plus more to taste!)
1-1/2-2 teaspoons sea salt
1/2 bunch cilantro, coarsely chopped

PREPARATION:
1. In a medium saucepan, heat olive oil over medium high heat and sauté onion, garlic, carrot and celery until soft, 5 minutes. Add ground cloves and cumin, sauté for 1 minute more.
2. Add lentils, water/stock, bay leaves, and lemon zest strips.
3. Bring to a boil, cover, lower heat and simmer 45 minutes-1 hour, until lentils are tender but not mushy.
4. Add lemon juice and sea salt. Stir and cook for 3 minutes.
5. Garnish with chopped cilantro.

Recipe courtesy of Chef Abby Fammartino, Owner/Chef at Abby’s Table in Portland, Oregon.

Slow Cooker Moroccan Stew

From Barre3

This spicy vegetable, lentil, and chickpea stew is made with cinnamon and paprika, traditional North African spices. Bell peppers, zucchini, and butternut squash are major sources of vitamins and minerals, while lentils and chickpeas are forms of lean protein, helping you stay fuller longer.

I like to top my stew with a drizzle of olive oil, big dollops of thick Greek yogurt, and fresh mint. Remember to choose whole-fat yogurt, as it’s less processed than reduced or nonfat. This is a fantastic fall-themed meal that covers all nutritional bases but doesn’t skimp on flavor! It will taste even better the next day, after the flavors have time to meld and deepen.

Slow Cooker Moroccan Stew

Serves 6-8 

1 large red bell pepper, diced

1 large orange bell pepper, diced

4 cups butternut squash, diced

2 zucchini, chopped

1 large yellow onion, diced

3 garlic cloves, minced

1 15-oz. can diced tomatoes

1 cup green lentils, dry

2 bay leaves

1 can chickpeas, drained and rinsed

4 cups water or veggie broth

1 tsp. red chili flakes

1 tsp. smoked paprika

1 ½ tsp. cinnamon

2-3 tsp. salt

Greek yogurt, for serving (For a dairy-free option, top with sliced avocado)

Fresh mint, for serving

Olive oil, for drizzling

Combine all ingredients, except the chickpeas, greek yogurt, fresh mint, and olive oil, in a slow cooker. Turn heat to low and cook for 9 hours. Add the chickpeas and cook on low for one more hour. Taste and add more salt if necessary.

Serve bowls of stew with a drizzle of olive oil, big dollops of Greek yogurt, and fresh mint.

*I like to throw all the ingredients in the slow cooker at night right before I go to bed. In the morning, just add the chickpeas, cook for another hour and the soup will be ready for lunch!

Moroccan Couscous Salad

I wonder if I can use quinoa instead of couscous.

While traditional couscous with its exotic spices is the stuff of cold winter nights, I love that the same spices—ginger, turmeric, cinnamon, and cumin—can make a cool couscous salad that's perfect on even the sultriest days. My favorite go-along is grilled chicken, but the salad is also good with grilled fish. When I've got leftover couscous, I spoon it onto a bed of lightly dressed greens, surround it with slices of tomato (and sometimes hard-boiled eggs), and call it lunch. - Dorie Greenspan

Read More http://www.epicurious.com/recipes/food/views/Grilled-Lemon-Chicken-and-Moroccan-Couscous-Salad-242984#ixzz2kJNRWPw8

Couscous:

• 2 cups low-salt chicken broth
• 2 tablespoons extra-virgin olive oil, divided
• 1 tablespoon ground ginger
• 2 garlic cloves, pressed
• 2 teaspoons salt, divided
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cumin
• 1 10-ounce box plain couscous
• 1/2 cup raisins
• 1 cucumber, peeled, seeded, cut into 1/2-inch cubes
• 1 large red bell pepper, cut into 1/2-inch cubes (about 2 cups)
• 1 large carrot, peeled, quartered lengthwise, thinly sliced crosswise
• 1 cup thinly sliced green beans or trimmed sugar snap peas
• 2 teaspoons finely grated lemon peel
• 1/4 cup fresh lemon juice

For couscous: 
Bring chicken broth, 1 tablespoon oil, ginger, garlic, 1 teaspoon salt, turmeric, cinnamon, and cumin to boil in heavy large saucepan. Stir in couscous and remove from heat. Scatter raisins over, cover, and let stand until couscous softens, about 10 minutes. Fluff couscous with fork, breaking up any lumps with fingertips. Transfer couscous to large bowl. Add cucumber, red bell pepper, carrot, green beans, and lemon peel. Whisk remaining 1 tablespoon oil, 1 teaspoon salt, and lemon juice in small bowl. Add to couscous; toss to coat. Season to taste with salt and pepper. DO AHEAD: Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving.

Quinoa Tabbouleh

The classic Middle Eastern salad gets an of-the-moment upgrade with the "it" grain, quinoa.

• 1 cup quinoa, rinsed well
• 1/2 teaspoon kosher salt plus more
• 2 tablespoons fresh lemon juice
• 1 garlic clove, minced
• 1/2 cup extra-virgin olive oil
• Freshly ground black pepper
• 1 large English hothouse cucumber or 2 Persian cucumbers, cut into 1/4-inch pieces
• 1 pint cherry tomatoes, halved
• 2/3 cup chopped flat-leaf parsley
• 1/2 cup chopped fresh mint
• 2 scallions, thinly sliced

• Bring quinoa, 1/2 tsp. salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
• Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
• Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.
• DO AHEAD: Can be made 1 day ahead. Cover remaining dressing and quinoa separately; chill.

Bibimbap at Home

From Bon Appetit.
Instead of rice, I will prepare this with quinoa.

SERVINGS: 8 PREP: 2 HOURS TOTAL: 3 HOURS

BULGOGI

• 1/2 cup reduced-sodium soy sauce (Note: too salty; lessen soy sauce)
• 1/3 cup finely grated Asian pear with juices
• 2 scallions, thinly sliced
• 2 garlic cloves, minced
• 1 tablespoon raw or brown sugar
• 2 teaspoons grated peeled ginger
• 1 pound thinly sliced (1/8-inch) boneless beef rib-eye steak or short ribs

• Bibimbap Mix-Ins (Sesame-Pepper Bean Sprouts, Sesame Carrots, Garlicky Spinach, Soy-Glazed Shiitake Mushrooms,Sauteéd Zucchini, Scallion Slaw,Wakame, Gochujang Date Sauce; click for recipes)
• 8 fried eggs
• Kimchi

• 
  
  Bulgogi
  
  
  Whisk first 6 ingredients in a medium bowl. Add beef; toss to coat. Cover; chill for 30 minutes or up to 3 hours.
  
  
  Prepare quinoa.
  
  
  • Meanwhile,heat 1/2 tablespoon oil in a large heavy skillet over medium heat. Add one-quarter of beef and cook, turning once, until cooked through and lightly browned, about 3 minutes. Transfer to a bowl. Repeat in 3 batches with remaining oil and beef.
    
    
    • Divide quioa among bowls. Top with beef, Bibimbap Mix-Ins, and eggs. Serve kimchi alongside.
      
      

      Gochujang-Date Sauce

      This flavorful condiment is a great topper for homemade Bibimbap.

      
      

      • Place 5 pitted Medjool dates in a small bowl; cover with boiling water and let sit until softened, about 10 minutes. Drain; transfer dates to a food processor. Add 1 cup gochujang (Korean hot pepper paste) and 2 tablespoons toasted sesame oil. Purèe until smooth.
        
        

        Sautéed Zucchini

        • Cut 1 medium zucchini into matchstick-size pieces. Heat 2 tablespoons toasted sesame oil in a large skillet, preferably nonstick, over medium heat. Add zucchini; cook, stirring occasionally, until just tender, 3-4 minutes. Season with kosher salt, freshly ground black pepper, and gochugaru (coarse Korean red pepper powder).
          
          

          Scallion Slaw

          • Cut 2 bunches scallions into 3-inch lengths, then thinly slice lengthwise. Place in a bowl of ice water (to crisp). Just before serving, drain well, pat dry, and transfer to another bowl. Add 1 tablespoon distilled white vinegar and 1 tablespoon toasted sesame oil; toss to coat. Season with kosher salt, freshly ground black pepper, and gochugaru (coarse Korean red pepper powder).
            
            

            Sesame Carrots

            • Peel and cut 4 medium carrots into long matchstick-size pieces. Heat 1 tablespoon toasted sesame oil in a large skillet, preferably nonstick, over medium heat. Add carrots and cook, stirring occasionally, until just tender, 3-4 minutes. Season with kosher salt and freshly ground black pepper.
              
              

              Sesame-Pepper Bean Sprouts

              • Mix 2 tablespoons toasted sesame seeds, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper in a small bowl; set aside.
              • Cook 6 cups mung bean sprouts (about 12 ounces) in a large pot of boiling salted water until soft but not mushy, 3-4 minutes. Drain well. Transfer to a medium bowl. Add 2 teaspoons toasted sesame oil; toss to coat. Season with sesame mixture and gochugaru (coarse Korean red pepper powder). (Serve remaining sesame mixture with Bibimbap.)
                
                

                Soy-Glazed Shiitake Mushrooms

                • Bring 3 cups dried shiitake mushrooms (about 3 ounces), 1/3 cup reduced-sodium soy sauce, 1 tablespoon raw or brown sugar, and 1 cup water to a boil in a small saucepan. Cover pan; reduce heat to medium-low. Simmer, stirring occasionally, until mushrooms are softened and all liquid is absorbed, 12-15 minutes.
                • Let mushrooms cool slightly, then thinly slice. Transfer to a small bowl, add 1/2 teaspoon toasted sesame seeds, and season with freshly ground black pepper.