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.

Brussels Sprout Pizza With Robiola, Bacon and Red Onion

BRUSSELS SPROUTS are like beets were back in the '90s: You put them on any dish and it's guaranteed to fly out the door," said Cathy Whims. Hardly surprising, then, that a version of this pizza, Ms. Whims's third Slow Food Fast contribution—topped with shaved Brussels sprouts, bacon, pecorino and robiola cheeses and red onion—was the first item the chef put on the menu at Oven and Shaker, her Portland, Ore., pizzeria. "We always have bacon around, and that goes really well with Brussels sprouts," she said. "And the robiola has this mushroomy, funky, earthy quality that balances the vegetables."

Ms. Whims further advises using a light hand with embellishments. "In general, less is more. It's just as much about the crust as it is about the toppings," she said. "And make sure to really flour your dough. If the crust sticks, To save time, Ms. Whims recommends using pre-made pizza dough. If you can, buy a fresh ball from a favorite pizzeria or bakery. Otherwise, frozen dough is widely available at supermarkets and specialty stores. Baking your pie on a pizza stone ensures extra-crisp results, but keep in mind that in order to work its magic, a stone needs to preheat for about 45 minutes.

Ms. Whims further advises using a light hand with embellishments. "In general, less is more. It's just as much about the crust as it is about the toppings," she said. "And make sure to really flour your dough. If the crust sticks, it is trashed."

Trust Ms. Whims when it comes to the finer points: Before opening Nostrana, she studied pizza-making for two years. "I like being a student, and I always approach things that way," she said. This pie might be considered her dissertation—the ultimate proof that she's mastered the craft. "It's just really beautiful," she said, "and unexpected."

Total Time: 25 minutes Serves: 4-6

Ingredients

7 Brussels sprouts, halved, cored and shredded

1/3 pound thick-cut bacon, cut into 1-inch dice

1 pound pizza-dough ball, at room temperature

Salt

¼ large red onion, thinly sliced

3 ounces robiola cheese, roughly crumbled

2 tablespoons olive oil

4 tablespoons grated pecorino cheese

1. Preheat oven to 550 degrees.

2. Fill a large bowl with ice water. Add Brussels sprouts to bowl and soak 10 minutes. Meanwhile, in a medium-size pan over medium heat, sauté bacon until browned on all sides, about 5 minutes. Transfer bacon to a paper-towel-lined plate and set aside. Drain and dry Brussels sprout leaves.

3. Generously dust a large cutting board with flour. Place dough on board and use your hands to stretch it, rotating dough as you work, until you have a round, 24-inch crust with a translucent center.

4. Spread Brussels sprouts over dough, leaving a ½-inch rim bare. Sprinkle with salt and scatter onions, bacon and robiola overtop. Drizzle with 1 tablespoon olive oil. Carefully slide pizza from board onto an inverted baking tray or preheated pizza stone in the oven. Bake until dough puffs and browns, about 13 minutes. Remove pizza from oven and top with pecorino and remaining oil.

Kai Kaphrao Khai Dao (Stir-Fried Chicken With Hot Basil)

Total Time: 30 minutes Serves: 1

Holy or hot basil (bai kaphrao in Thai) is a variety with a peppery flavor and distinctive aroma. To find it, your best bet is a Thai-focused market, though you might get lucky at Indian grocery stores (where the herb might be called tulsi) or farmers' markets. The other item worth seeking out for this dish is Thai black soy sauce—aka black thick soy sauce or dark thick soy sauce—a pitch-black, somewhat sweet type with the consistency of a thin syrup, available at Asian markets and online at templeofthai.com.

Ingredients

4 dried Thai chilies

4 tablespoons vegetable oil

1 large egg, at room temperature

1 tablespoon Thai fish sauce

2 teaspoons Thai black soy sauce

1 teaspoon sugar

4 garlic cloves, peeled, halved lengthwise and crushed with a mortar and pestle

5 ounces ground chicken (preferably thigh meat) or pork

¼ cup thinly sliced long beans

¼ cup thinly sliced yellow onion

4 fresh red Thai chilies, thinly sliced

1 cup hot or holy basil leaves

1½ cups cooked jasmine rice

What to Do:

1. Make fried dried chilies: Place dried chilies in a wok with enough oil to coat them, about 2 tablespoons. Set wok over medium-low heat. Cook chilies, stirring constantly, until dark brown in color, 7-10 minutes. Use a slotted spoon to transfer chilies to a paper-towel-lined plate. Once cool, coarsely crumble chilies.

2. Cook egg: Wipe wok clean and set over very high heat. Swirl in 2 tablespoons oil, coating sides of wok. When oil begins to smoke, add egg and cook until whites bubble and puff, about 5 seconds. Decrease heat to medium and continue to cook egg, frequently tipping wok slightly and basting egg with oil, until whites have set and turned golden at the edges and yolk is cooked to desired doneness, about 1 minute. Turn off heat and transfer egg to a paper-towel-lined plate to drain, leaving oil in wok.

3. In a small bowl, combine fish sauce, soy sauce and sugar.

4. Stir-fry chicken: Heat wok over very high heat. When oil begins to smoke, add crushed garlic and take wok off heat. Cook garlic, stirring often, until light brown, about 30 seconds. Put wok back on heat, then add chicken, long beans, onions and fresh red chilies. Stir-fry, constantly stirring and breaking up chicken, until meat is just barely cooked through, about 1 minute. Add fried chilies and fish sauce mixture and cook until liquid has been absorbed, about 1 minute. Turn off heat. Stir in basil and cook until wilted and fragrant, 15 seconds.

5. Serve chicken with jasmine rice and fried egg.

—Adapted from "Pok Pok" by Andy Ricker with J.J. Goode (Ten Speed Press)

Meatless Comfort Food

http://www.marthastewart.com/275688/meatless-comfort-food-recipes/@center/854190/comfort-food-recipes#341736

5 Salad Dressings to Know by Heart

1. Quick Ranch Dressing - Simple and creamy. Mayonnaise and buttermilk, and chives and mint, if you're inclined.
   
2. Italian Salad Dressing - More Italian-American than Old World, this dressing replaces that bottle of Kraft we grew up with.
   
3. Eggless Caesar Dressing - A Caesar salad is a treat, especially with romaine (fresh or grilled) and this easy eggless dressing.
   
4. Creamy Blue Cheese Dressing - That luscious blue cheese taste, all homemade, but just as good for dipping celery and wings as dressing salad.
   
5. Balsamic Vinaigrette - The classic balsamic vinaigrette, the one we like to shake up in a jar and leave in our refrigerators for fast and easy salads. 

12 Recipes to Know By Heart (+ 10 more)

12 Recipes to Know By Heart

1. Tomato Sauce - Tomato sauce is such a great recipe to have in your head. Reader Margi83301 says she makes hers at least once a week. Quick, easy tomato sauce will let you get a saucy pasta dish on the table fast (and leave you leftovers too). Here are a couple recipes to check out: •Marcella Hazan's Amazing 4-Ingredient Tomato Sauce • Quick Tomato Sauce with Pasta
2. Chili - So many of our readers mentioned chili as the recipe they could knock off without a second thought! A big bowl of hearty chili is a classic winter weeknight meal, and leftovers will carry you through a week of lunches. Here are a couple of our favorite guides to making chili. • How To Make Chili • Chili with Pasta & Wisconsin Cheddar
3. Chicken Soup - For sheer nourishment, chicken soup wins out for best recipe to have memorized. Here's a basic recipe that does a very good job at showing you how to adapt for your own tastes or schedule. • All Afternoon or Less Than an Hour: Chicken Soup with Herb Dumplings
4. Roast Chicken - Whether you're just cooking for yourself, or having a mini dinner party, roast chicken is a fabulous thing to know by heart. It's delicious, impressive, and comforting — quite a trio. Here are instructions for roasting a chicken: • How To Roast a Chicken
5. Frittata - Frittata is not only a good recipe to know by heart, it's also a good way to use up scraps of leftover vegetables, cured meats, and cheeses. Here's a basic recipe for a frittata — but it's easily adaptable: •Potato, Red Pepper, and Feta Frittata
6. Risotto - Risotto sounds fancy, but like a frittata, it's an easy weeknight meal that also gives you the opportunity to use up leftover vegetables and cheese. Here are a couple resources for making a good risotto: • How to Make a Good Risotto • Red Pepper, Sausage, and Chard Risotto
7. Biscuits - Quick, hot biscuits from the oven were mentioned by quite a few readers, including leapkate, who said, "Biscuits for sure!" Here are two recipes; the first is ultra simple: • How To Make Cream Biscuits In Less Than 15 Minutes • How To Make Buttermilk Biscuits From Scratch
8. Pancakes - Reader Cindy44 says that she has made pancakes so frequently that she could recite the recipe! Pancakes are a great thing to know by heart, especially when you're trying to impress someone with a delicious Saturday morning breakfast. Here's the best pancake recipe we know (they're especially great topped with cranberry or fruit sauce: • The BEST Pancakes Ever!
9. No-Knead Bread - This easy bread became a phenomenon when it was first published, as cooks realized how easy and hands-off it could be to make artisan-quality bread at home. Once you're made it a couple times you'll have it memorized too. • How To Make No-Knead Bread
10. Pesto - I was surprised at how many readers mentioned pesto, but I shouldn't have been. Pesto is a wildly flavorful, simple sauce that can really perk up simple dishes like pasta or a frittata. Here are basic instructions for making pesto out of basil or any spicy greens. • Last Chance Basil Pesto •Spring Greens Pesto
11. Salad Dressing - Everyone should be able to whip up a salad dressing from scratch. A homemade dressing, calibrated to your tastes, turns a plain salad into something really wonderful. Here are a couple sets of instructions on making a good balsamic vinaigrette. • How To Make a Basic Balsamic Vinaigrette • My Favorite Balsamic Vinaigrette
12. Fruit Crisp or Crumble - So, when talking dessert, lots and lots of readers said that they know chocolate chip cookies by heart. (Yum!) But we decided to also spotlight fruit crisp or crumble, with the argument that fruit crisp is a super way to enjoy seasonal fruit; it's a more flexible dessert, overall. • How To Make Streusel or Crumble Topping for Baked Fruit

Plus 10 more

• 1 Fried Rice (plus, Stir-Fried Chicken)
Understanding how to make a quick pan of stir-fried rice with vegetables and egg (or even a bit of leftover bacon) can mean a satisfying dinner on even the busiest of weeknights.
• 2 Creamy Stovetop Macaroni and Cheese
This is such a good recipe to know off the top of your head. Comforting, delicious, pleases everyone.
• 3 Basic Buttermilk Quick Bread
Want a quick bite of bread with dinner? Know this one by heart — it dresses up well with all kinds of variations, too (cheese, herbs, pesto...).
• 4 Great Pizza
Do you know how to put a pizza together? Do you know a good quick dough recipe by heart? This is such a staple for us.
• 5 Baked Boneless Skinless Chicken Thighs
This is a real go-to meal for me personally. I can throw together a pan of chicken thighs, mixed up with garlic or any chili sauce in the fridge, and bake it off without even thinking twice.

• 6 Great Beef Stew
Making great beef stew is a slow, meditative process, building up the flavor layer by layer, and it shouldn't require looking at a recipe too often. This is one to know by heart.
• 7 Creamy Stovetop Polenta
A good bowl of polenta is a great way to round out a meal.
• 8 Oven-Baked Salmon Fillets
This recipe for salmon fillets baked with herbs is so foolproof and delicious — it's really worth knowing.
• 9 Great Granola
But let's not forget breakfast. Shouldn't everyone know how to make granola?
• 10 Chocolate Chip Cookies
And let's not forget dessert either. It really doesn't hurt to know your basic chocolate chip cookie by heart.

Good Food on a Tight Budget

Environmental Working Groups's Guide to Good Food on a Tight Budget.

10 Low-Budget Pantry Items Everyone Should Have

Not every meal is a fresh new recipe or an exciting twist on an old classic. Many, many meals are grab-what-you-can endeavors or thrown together affairs using up leftovers from the refrigerator. In these instances, it's nice to have a well-rounded pantry to supplement and build a meal from not a whole lot. Here are 10 of our own low-budget pantry staples.

A friend of mine was participating in the Live Below the Line challenge last week. She and others from her workplace vowed to eat on just $1.50 a day (the current equivalent of the accepted global figure used to define extreme poverty) to raise awareness about worldwide poverty. With the money they save on food that week, they donate it to a partner charity. While this is obviously more of an extreme exercise than stocking an economic pantry, talking with my friend and learning about how she approached her meals got me thinking about many of the low-cost, high-quality bulk items that are worthwhile to have around the house.

For this post, I'm using the term "pantry" loosely -- not just referring to dried goods, but also to some basic staples like eggs. I tried to compile items that could span the course of a day with oats, bananas and eggs for breakfast items and legumes, beans and rice for more substantial meals in the evening hours. And obviously this list is geared towards omnivores; tuna and eggs won't be in a vegan pantry.

Ten Low-Budget Pantry Items Everyone Should Have:

• Lentils: I have lentils on hand at all times for a quick soup or stew or to supplement leftover roasted veggies or grains.
• Black Beans: Quick burritos or open-faced toastadas; chilli; stews; bean, rice & veggie bowls. The list goes on and on.
• Oats: My friend found oats for $.91/pound and has been eating different kinds of oatmeal each morning and loving it. Also use oats to make homemade muesli and granola to avoid breakfast boredom.
• Brown Rice: I eat brown rice in the morning with a little almond milk and golden raisins. It's also wonderful for lunch with leftover vegetables and makes a great base for evening stir-fries.
• Fresh Eggs: Eggs are a relatively low-cost, vegetarian source of protein. You can make everything from Cobb Salads to Hearty Scrambles with eggs around.
• Bananas: Breakfast, quick snacks, oatmeal mix-ins, smoothies. Good to have on the counter for any and all of these situations.
• Spices: I always keep chilli powder, garlic powder, curry powder, and onion powder on hand in addition to a good salt and pepper. Each of these is economical and adds layers of flavor to otherwise potentially simple fare.
• Onions: Onions add flavor to everything, and make the most ho-hum stir-fry seem a little more special. Use them to flavor stocks for soup, add them to eggs or frittatas, or mix them into a big pan of roasted vegetables.
• Cans of Tomatoes: Diced tomatoes make a quick and easy sauce for pasta or to ladle over leftover sausage or meats.
• Cans of Tuna: Sandwiches? Check. But even better are evening open-face tuna melts or creamy spring vegetable pastas with chunky tuna.

Smoky, Lemony Sautéed Shredded Brussels Sprouts

Serves 4 (can be easily doubled)

1 pound Brussels sprouts
2 tablespoons olive oil
1 clove garlic, minced
1 teaspoon smoked sweet paprika
Zest of 1/2 lemon
2 teaspoons lemon juice (or more, to taste)
1 teaspoon fresh thyme leaves
Kosher salt
Freshly ground black pepper

Trim the ends off the Brussels sprouts. Peel off and discard any blemished outer leaves. Cut each Brussels sprout in half from top to bottom. Lay it flat and slice into fine shreds. (Can also shred Brussels sprouts using a mandoline or food processor fitted with a slicing blade.) Using your hands, fluff up the sprouts and separate the shreds.

Heat the olive oil in a large skillet over moderate heat. Add the garlic and paprika and cook, stirring, until the garlic is fragrant, about 30 seconds. Add the Brussels sprouts and lemon zest and sauté until crisp-tender, about 5 minutes.

Remove from heat and stir in the lemon juice and thyme. Season to taste with salt and pepper. Best served immediately, but may also be served at room temperature.

Recipe Notes

• Make-ahead tip: Brussels sprouts may be shredded up to a day ahead and stored in an airtight container in the refrigerator.