How To Eat Well, Quickly

September 24, 2014 / ktbuchs87

There seems to be this notion that in order to eat well you have spend a lot of time in the kitchen. People associate healthy food with an elaborately planned and executed meal, but I am here to tell you that doesn’t have to be the case. Sure, you can spend a lot of time preparing a wonderfully delicious and healthy meal and on the weekends I myself like to spend some extra time in the kitchen. But 90% of the time, I want to get a meal on the table in under an hour. Most of you probably have busy lives with jobs, kids, spouses, and a million other activities going on. You don’t really have time to be spending over an hour getting dinner ready every night. Meal prepping can be a huge help in this area and I have talked about it many times before. But sometimes you are left trying to get healthy food on the table in a hurry with no planned or prepped meals at hand. Rather than reach for the take out menu or head to your nearest fast food joint, I have some items that you can keep on hand to whip up a healthy meal in no time.

Pasta

Keep a box of your favorite pasta in your pantry and you will always have a quick meal at hand. I like to keep brown rice pasta or corn pasta well stocked at all times (sidenote: I get my pasta from Aldi. It is under $2, gluten free, and has an ingredient list of one. It’s awesome). You can keep it simple and make your traditional pasta and tomato sauce or you can get creative and try making your own sauce out of pesto or avocado or even salsa. Pasta is a great canvas for adding things like roasted vegetables, beans, or eat and it’s a great thing to help tie together a meal of odds and ends you may have hanging out in the fridge. Make sure to read the label of your pasta and know what’s in it. There are a ton of different kinds out there, so whether you’re gluten free or looking for a heart healthy version you’re bound to find pasta that works for you.

Beans

Beans are just as versatile as pasta and can be even cheaper. I have a variety of dried beans like chickpeas, black beans, and cannellini beans that I keep on hand at all times. You do have to think a little bit ahead with dried beans because they need to be soaked and then cooked. If you don’t have the time for that though, you can stock your shelves with canned beans. Make sure that the only ingredients are beans and water and that you drain and rinse the beans before you use them. Beans can pretty much be added to any dish. Try them in soups or stews, in stir frys, on top of salads or pasta. You can saute them with some leafy greens like collard or kale. Or mash them up and puree them for a dip or spread for breads and crackers. Beans add protein and fiber to any meal and are quick and cheap. All wins in my book.

Eggs

I always have eggs in my fridge because they are delicious and cheap. There are so many different meals that you can make with eggs and they aren’t just for breakfast, although breakfast for dinner is awesome as well as quick. Try a frittata or an omelette for dinner and add in your favorite vegetables and seasonings. Poached eggs are simple and go pretty much on top of anything from pasta to vegetables to salad to soup. Seriously, put eggs on anything and it is an awesome meal.

Frozen Fruit & Vegetables

At any given time I have at least 4 bags of frozen vegetables in my freezer along with a bag of frozen bananas. The bananas get turned into tasty desserts, but the vegetables are great when I need a quick side dish or need to up the vegetable intake of any dish. Some people think that frozen isn’t as healthy as fresh but that just isn’t true and frozen vegetables can save you a lot of time at dinner. They work great in stir fry or added to grains and pasta. I know at my grocery store you can buy big 5 pound bags of vegetables. This saves money and you can just portion out what you need for that meal and put the rest back in the fridge. It’s also a nice way to get a variety of vegetables no matter what season you’re in.

Potatoes

Ah the humble potato. Most of the time people only think of potatoes in the form of french fries, but they are a really versatile food. You can bake them, roast them, boil them, mash them, put them in a stew (Lord of the Rings reference anyone? Yup, I’m a nerd). Try making a baked potato and then loading it up with things like beans or vegetables or salsa or leftover meat. Now you have a quick and delicious dinner in less than 30 minutes. And don’t just limit yourself to russet potatoes, try sweet potatoes, fingerling potatoes, or red potatoes. There are so many different kinds and you can put them in anything.

Soup and Salad

Olive Garden has it right with making a meal out of soup and salad (and breadsticks, but we won’t go there). Yes, there are a few good brands of canned soup out there, but most of the time they are loaded with sodium and unpronounceable ingredients. It’s really easy to make your own soup and a lot healthier too. Start with sauteing whatever vegetables you have on hand (onions, garlic, carrots, celery, parsnips, leeks are all good), then add in water or vegetable/chicken broth and seasonings, next try adding things like beans, cooked meat, brown rice/quinoa/millet, or potatoes. Simmer everything for about 15 minutes and if you want stir in some leafy greens, like kale, at the very end. Simple soup and all in one pot. Salads are another great meal, all you need is some cut and washed greens and toppings. Again, beans, meat, more vegetables, nuts/seeds, dried fruit, hard boiled eggs, are all great things to add to your salad. And if you really don’t have time to cut up your own lettuce, just grab a bag of pre-cut lettuce at the store. Just don’t pour a huge amount of store bought dressing all over your delicious, healthy salad. Try making your own with any of these recipes.

Good food doesn’t have to take a long time or a lot of brain power. All the things I listed here are things that I usually have on hand and can be thrown together quickly. So don’t panic if it’s dinner time and you realize you have no idea what to put on the table. If you keep a few of these items in your kitchen, you’re never far away from a tasty and wholesome meal.

Eggplant Lasagna

September 12, 2014January 29, 2016 / ktbuchs87

Just fair warning, this recipe will take some time to assemble. But it is VERY worth it. While it might not be a quick weeknight meal, you can make it ahead of time and just pop it in the oven when you’re ready to eat. It’s got a lot of flavor and a great way to get in some healthy vegetables.

Eggplant Lasagna

For the “noodles”

2 medium eggplants, washed and sliced lengthwise

For the tomato sauce

1 onion, diced
3 cloves garlic, minced
4 tsp oregano
2 tsp basil
1 tsp fennel seeds, crushed
1 can fire roasted tomatoes
1 can diced tomatoes
1 8 oz can of tomato sauce
vegetable broth
salt and pepper to taste

For the ricotta “cheese”

1 cup white beans, soaked and rinsed (or one can, drained and rinsed)
1/2 cup water
2 tbsp lemon juice
1 tsp salt
1/2 tsp rice vinegar
1 tsp Italian seasoning

1. Slice the eggplant lengthwise into thin noodle-like slices. Lay out onto a paper towel, sprinkle with salt and cover with another paper towel. Let rest for 15 minutes. If you’re cooking your own beans, cover with water bring to a boil, and then cover and lower to a simmer. Cook for about 20 minutes or until the beans are soft.

2. Preheat oven to 350, brush the salt off the eggplant and lay them in a single layer on a baking sheet. Roast in the oven for 10 to 15 minutes. Remove and let cool.

3. In a medium saucepan, saute the onion until soft. Add in the garlic, oregano, basil, and fennel seeds. Stir to combine then add in both cans of tomatoes and tomato sauce. If you want a thinner sauce, add in the vegetable broth. Add salt and pepper to taste. Bring the sauce to a boil then lower to a simmer for 15 minutes.

4. While the sauce is simmering, place the cooked white beans into a food processor or blender and pulse a few times. Add in the rest of the cheese ingredients and blend until smooth.

5. Now it’s time to put everything together. In a 9 x 13 casserole dish place a thin layer of the tomato sauce, then a layer of eggplant noodles, then a layer of cheese, and then a layer of tomato sauce. Keep layering until you run out of ingredients. Cover with foil and bake in the oven for 30 minutes. Let it rest uncovered for 5 minutes, then cut and serve!

Whew! I know it seems like this is a lot of work, but it is really worth it. Make this over the weekend when you have a little more time and then have delicious leftovers for lunch during the week. To save more time you can use jarred marinara sauce, just make sure to read the ingredient list. Or make a few batches of these, put them in the freezer and then pull them out when you need a quick meal. Enjoy!

Simple Soy Marinade/Glaze

September 5, 2014 / ktbuchs87

When Adam and I first started dating he was the primary cook for himself and his roommate. He is actually a fairly decent cook, but I would have to say he had two main specialties. One was his mostaccioli and the other was his stir fry. While I liked that mostaccioli (pretty sure he fed my roommates a few times with that dish), I loved his stir fry. More specifically, I loved his stir fry sauce. It was like restaurant quality sauce. Growing up we had stir fry, but we usually used those little packets of stir fry seasoning that you add to water and then pour over the meat and vegetables. So I was amazed when he suggested stir fry and then started making his own stir fry sauce. It’s the little things for me…. Anyway, one of the main ingredients in his sauce was hoisin sauce. I don’t know if you have ever seen or used hoisin, but it isn’t the healthiest thing to be eating. I made it my mission to make my own healthy stir fry sauce without the use of hoisin. After many tries, I think I finally got it down in taste and texture. While it might not taste exactly like restaurant quality stir fry sauce, it comes pretty close and you won’t have to worry about any of the ingredients!

Simple Soy Marinade/Glaze

1/4 cup liquid aminos, tamari sauce or soy sauce (coconut aminos would work too)
1 tbsp sesame oil
1 tbsp honey
1 tbsp rice vinegar
1/2 tsp chinese five spice
1 tsp garlic, minced
1 tsp ginger, minced
1 tsp tapioca starch

Mix everything except the tapioca starch together. Add in the tapioca starch and whisk until fully incorporated and there are no clumps.

You can use this as a marinade for fish, chicken, or pork. You can use it as a sir fry sauce, just cook your meat and vegetables and then add this sauce in at the end and cook until it has thickened up. You could also use it as a glaze. Just heat the sauce up in a small sauce pan over medium high heat until it thickens and then pour it over whatever you would like. You can make this ahead of time just store it in an airtight container in the fridge.

Also, if you guys have any requests for recipes that you would like to see on the blog, let me know in the comment section! I want to make sure that you are getting what you need/want from this blog, so please tell me. Have a great weekend!

How To Use The Whole Thing

September 3, 2014 / ktbuchs87

We throw away a lot of stuff. It’s such a simple thing, if we don’t want then just throw it in the garbage and it magically goes away. Except that it’s really not magic at all. That garbage has to go somewhere and the outlook isn’t so good. I’m not here to lecture you on landfills and dumps and saving the environment, but I do think we can all do our part to help. One of the larger components of our trash is food. We throw away a ton of food and some of it is still edible. No, this post isn’t about eating trash. I just want to offer a few tips on how to use all of your food so that you get the most bang for your buck AND lower the amount of waste you throw away.

Make Stock

This is a really easy way to use up leftover scraps of vegetables and bones. Things like vegetables peels from carrots, potatoes, cabbage, or turnips can be turned into a homemade vegetable stock. After you’re done prepping your vegetables for dinner or whatever meal you’re making, gather all the scraps. Place all the scraps into a large stockpot, add in water, a little salt and pepper, and bring to a boil. Once it’s boiling, simmer for at least an hour, longer for a stronger flavor. Turn off the heat and let the stock cool. Using a strainer, pour the stock over a container and strain out the vegetable pieces and voila, you have homemade stock. You can also make your own chicken or meat stock using the leftover bones. Follow the same process, just add in whatever bones you have on hand. Make sure to strain well so there are no leftover bones in your stock. Now you have your own healthy stock on hand whenever you need it! You can also freeze your stock and make it in big batches.

Use Up Your Greens

Many vegetables come with leafy greens attached to them. I like to think of this as a two for one deal because you can use the vegetables AND the greens. Turnips, beets, and carrots have greens that can be used for salads or added to soups and stews. You can also use them for juices and smoothies. Or you can dry out the greens and use them as seasonings for any dish that you can think of. Just make sure to wash your leafy greens really well to get rid of dirt or bugs that might be hiding.

Eat the Stalk

Most of us don’t think twice about throwing away the stalks of vegetables like broccoli or cauliflower, but those parts are edible too. You can chop them up and eat them prepared the same way you use the flowered parts. My favorite way is to eat them is to cut up the broccoli florets and stems, saute them with olive oil and season them with garlic, turmeric, pepper, and a little bit of my “Parmesan” topping. You can also grate the stalks and use them as a salad topping or as a way to add extra vegetables to soups, stews, and sauces.

Keep the Pulp

http://www.glutenfreecat.com/2012/04/raw-sun-dried-tomato-crackers/

If you like to make your own fruit and vegetable juices, you might be left with a bunch of pulp afterwards. Don’t throw that pulp away! You can use it to make crackers or add it into baked goods, such as bread or muffins, or add it into sauces. The pulp from homemade juice contains a lot of the fiber and nutrients from the fruit or vegetable and is super good for you. If you make your own nut milk, like almond milk, you can save the pulp from the nuts and use as nut meal in baked recipes. Just make sure you dry it out well first before you bake with it.

Help Your Garden Grow

Peels from fruits or vegetables that you don’t want to eat, like banana peels, orange peels, or potato peels, can be used as compost for your garden. Rather than just throwing those peels away, put them to good use helping your own fruits and vegetables grow strong and delicious.

These are just a few easy ways that you can use to help lower the amount of food that you throw away each week. It’s also a great way to stretch your dollar and get the most use out of your food. So before you toss that piece of food away, see if there is another use you can get out of it!

Avocado Chicken Salad

August 29, 2014 / ktbuchs87

A few weekends ago, Adam and I went to a cookout for his grandpa’s birthday. It was great, full of family, friends, and food. Oh was there food. Now let me say that Adam has quite a large family. Nine aunts and uncles, plus their spouses/significant others, plus all their children so there needs to be a lot of food. Along with all the appetizers and side dishes, there was a mountain of chicken. I am not exaggerating. There were three different kinds of wings, grilled chicken, marinaded chicken, smoked chicken, chicken chicken… You get the idea. Long story short, we were sent home with a bag of chicken. After adding chicken to stir frys and frittatas, I wanted to come up with a simple and tasty chicken dish. Because it was uber hot, I went with a chicken salad. It came together quickly and hit the spot on a hot summer night, plus it’s healthy! So if you are loaded down with chicken, give this recipe a try!

Avocado Chicken Salad

2 to 3 cups cooked chicken, shredded
1 large avocado, diced
1 tbsp mustard (I used spicy brown mustard)
1 tbsp tahini (sunflower seed butter would work well too)
1 tbsp lemon juice
1/2 tbsp almond milk
1/2 tsp basil
1/2 tsp coriander
1 tsp oregano
1 tsp parsley
salt and pepper, to taste
corn kernels/celery, optional (but they add a nice crunch!)

1. Shred your chicken and set aside. In a large bowl, mash up your avocado pieces. You want this to be fairly smooth, so make sure there are no large chunks. Add in the rest of the ingredients, except corn/celery and chicken. Mix together well.

2. Add in chicken and corn/celery and stir to coat everything with the avocado. Taste and add salt and pepper if needed. You can serve this right away or let it cool in the fridge.

Pretty easy, right? This goes well over lettuce, in tortilla shells, or on your favorite type of bun. Don’t like chicken? Try it with canned tuna or salmon. Don’t eat meat? Make it with chickpeas or your favorite kind of bean. It’s a pretty easy recipe to adapt to your tastes. It is also a good one to make a big batch of and share at a party or gathering. Enjoy!