The Silly Nutrition Undergrad

Archive for the ‘Recipes’ Category

[This picture isn’t the best quality, but considering I was in a rush to enjoy it, this was my best shot! Next time I eat it, I’ll take better photos…]

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Oatmeal, hands down, is the ultimate healthy breakfast option for me, the perfect wake-up call to a busy weekday morning.

Today is the start of the school week, and it is also the finish-the-leftovers day. So, combining the goal of pumping myself up with fuel for a busy day at school and the objective of getting rid of last week’s leftover produce, I came up with a crazy oatmeal  flavour. It is a meatless dish that includes bean sprouts and Taiwan cabbage as the key ingredients, infused with Sichuan flavour (inspired by one of my favourite Sichuan dish, Dan Dan noodles).

Quite frankly, if I didn’t need to finish the not-so-fresh product, I would never have thought about putting bean sprouts and Taiwan cabbage in oatmeal. And I would definitely would never consider extracting the flavours of Dan Dan noodles and working it into my oatmeal. Even as I was cooking the dish, I knew this was a risky attempt and I prepared myself that it might not taste as good as it sounds in my head. But somehow, in the end, my oatmeal turned out creamy, spicy, peanutty, and overall, very flavourful. I enjoyed every bite.

So far, my adventure to discover new ways to enjoy oatmeal has taken me in all directions; I’ve tried many new food combinations and played with the sweet and savory flavours. But this episode has really got beyond my imagination, and I must say, from the looks of it, this adventure will only get more crazy, more exciting and more dangerous. Can’t wait until a new crazy oatmeal idea pops into my head!

Oatmeal, Sichuan flavour

What you’ll need:

  • 3/4 cup cooked steel cut oats (regular / quick oats work as well, just not instant oatmeal)
  • 1/2 – 1 teaspoon chili sauce
  • 1/2 tablespoon peanut butter
  • 1/2 tablespoon Chinese sesame paste
  • A drizzle of sesame oil
  • 1/2 cup bean sprouts
  • 1/2 cup Taiwanese cabbage, shredded (Taiwanese cabbage is a different variety from Green Leaf cabbage; it has a sweeter flavour and a more tender texture.)
  • 1/4 cup chicken stock, low sodium preferably
  • 2 tablespoons scallions, finely chopped

What to do:

  • I’m assuming that you have already cooked up a big patch of steel cut oats and have them in individual servings sizes alright — If not, follow these instructions and make some now!
  • Boil a pot of water, put in bean sprouts and Taiwan cabbage, simmer on medium heat until tender. Drain and set aside.
  • In the same pot, pour in chicken stock and stir in the oatmeal and the veggies. Heat mixture on medium heat, stirring occasionally.
  • Meanwhile, in a small bowl, mix together chili sauce, peanut butter and sesame paste. If mixture is too thick to stir well, add in a splash of hot water to help the paste blend together better. Set aside.
  • When oatmeal is heated thoroughly, add the sauce and scallions. Stir well. (At this point, you can adjust the seasoning to taste – if you want a more prominent sweet, nutty flavour, stir in more peanut butter, or if you are looking for more heat, add in chili sauce or chili oil for an extra kick.)
  • Remove from heat, cover pot and let sit for 2 – 3 minutes (let the flavour of the scallion infuse into the oatmeal). Drizzle on sesame oil before serving.

This is really a delicious way to start the day. I can savour the flavours of my favourite lunch dish while treating my body to a bowl of whole grain goodness.

If you’re the type of person who prefers savory breakfasts over sweet ones (and if you enjoy hot and spicy food), then you’ve got to try this recipe, it won’t disappoint you. I promise!

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To celebrate the end of the school term and to reward myself for the hard work I’ve done, I decided to make a small batch of biscotti (this was really just an excuse, I just wanted to bake during the weekend!). I had lots of dark chocolate chips and peanut butter at home, so it was only right that I made the Peanut Butter and Chocolate Biscotti from Food Network.

This was my first time making biscotti and it was super easy to make. It was very fun and if you haven’t tried before, I highly recommend trying this recipe out. Simple ingredients, easy steps, exceptional flavour!

I made a few small changes to the original recipe. I added in a tablespoon of cocoa powder (gives it that extra chocolaty flavour) and substituted in walnuts instead of peanuts. The original recipe makes 3 logs, I roughly modified the amount of the ingredients to make 1 log. The recipe posted here reflects the amounts I used for my recipe.

Peanut Butter and Chocolate Biscotti

Slighted modified from Food Network

What you’ll need:

  • 3 tablespoons unsalted butter
  • 4/5 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1 tablespoon cocoa powder
  • A pinch of salt
  • 1 large egg
  • 2/5 cup sugar
  • 2/3 teaspoon pure vanilla extract
  • 40g (40ml) peanut butter, room temperature
  • 1/2 cup toasted walnuts
  • 1/2 cup dark chocolate chips

Steps:

  • Preheat oven to 350°F. Line baking sheet with parchment paper.
  • Melt butter over medium-low heat, stirring occasionally. The butter will foam and when the foaming subsides, the butter will brown fairly quickly. When it starts to brown and develop a nutty aroma, quickly remove from heat and let cool slight. This step should take about 5 minutes.
  • In a medium bowl, sift together flour, baking powder, salt and cocoa powder.
  • In a large bowl, beat the egg with an electric mixer until light and pale yellow. Gradually add sugar while beating. Then, slowly add the butter and vanilla extract until evenly mixed. Add the peanut butter and mix until combined.
  • While mixing slowly, add the dry ingredients to the wet, in 2 additions, mixing just until absorbed.
  • Fold in walnuts and chocolate chips (it will look like an awful lot amount when you dump it into the batter, but trust me, the amount is just right!).
  • Dump the dough onto the parchment paper. Using clean hands, shape the dough into a fat log (about 2-inches wide and 15-inches long).
  • Bake until set and brown around the edges, about 25 to 30 minutes.
  • Cool log on the baking sheet for about 10 minutes. Meanwhile, lower the oven temperature to 325°F
  • Remove log from baking sheet and place onto cutting board. Cut crosswise at a 45-degree angel into 12 to 14 pieces using a long serrated knife.
  • Place cookies cut side down on the baking sheet. Bake until crisp, about 8 minutes. Flip the cookies over and bake until golden brown, about 8 more minutes.
  • Cook them on the baking sheet. Makes 12 – 14 pieces.
  • Store in an airtight container for up to a week. Store well in the freezer for up to 3 months.

I just had a biscotti today after a long walk in the cold, chilly winter afternoon. It was SO good! Nothing can be more relaxing and heart-warming than a crunchy, chocolaty, homemade biscotti dipped in a glass of hot, frothy cocoa! SO good…

How do you like to eat biscotti?

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I think I just found a new favourite way to eat my steel cut oats.

During the last month or so, I got totally obsessed with adding kabocha squash puree to my oatmeal, along with a handful of dried cranberries and a drizzle of maple syrup. But after eating that for breakfast for a month straight almost, I must say that the sweet combination hast lost the wow factor. And so I started to crave savory oatmeal now.

So this morning when I opened the fridge and saw a tube of silken tofu, I instantly knew that would be the star ingredient in making savory oatmeal today!

The end result? The melt-in-the mouth tofu made the oatmeal extra creamy and a small handful of chopped scallions added a refreshing Asian touch to the oatmeal. Absolutely delicious!

Oatmeal with Tofu

What you’ll need:

  • 3 oz silken tofu
  • 1/4 cup corn kernels (fresh or frozen)
  • 1/4 cup edamame
  • 1/4 cup peas
  • 1 egg, well beaten
  • 3/4 cup cooked steel cut oats (I’ve written about how to prepare stove-top oatmeal before)
  • 2 tablespoons scallions, chopped
  • 1 tablespoon cilantro leaves, chopped
  • Soy sauce, to taste

What to do:

  • I’ve assuming that you have already cooked up a big patch of steel cut oats and have them in individual servings sizes alright — If not, follow these instructions and make some now!
  • In a small pan, add in all the ingredients, except the egg and the scallions. Break the tofu into chunks and stir the mixture well. Bring it to a boil, then turn down the heat and let it simmer until the tofu is heated thoroughly. Add in some water if mixture gets too thick (the longer you cook the oats, the more water it will absorb and thicker it becomes).
  • Once oatmeal is heated well, slowly pour in the egg while slowly but steady stirring the oatmeal (like you’re making egg drop soup). Bring mixture to a boil again (to make sure the egg gets cooked).
  • Remove from heat and stir in scallions. Serve hot with a splash of soy sauce, if desired.

The bowl of tofu oatmeal was surprisinglysatisfying. This simple meal really hit the spot for me! 🙂

If you’re tried Mark Bittman’s Savory Oatmeal with Scallions before and thought that was pleasant, then you’ll definitely fall in love with this recipe!

It’s honestly THAT good.

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I like eggplant. But I don’t like the fact that it absorbs too much oil when I stir-fry it. So, I decided to find new recipes to cook eggplant in a less greasy manner. On One Hot Stove, I found a recipe for grilling eggplant.

Miso-Marinated Eggplant

What you’ll need:

  • 1 Asian eggplant, sliced into thick rounds (any variety will work, but I find Asian eggplants are naturally sweeter)
  • Sesame seeds, for garnish

Marinade:

  • 1 tablespoon white miso
  • 1/2 tablespoon tahini (sesame paste)
  • 1 – 2 tablespoon rice wine vinegar (apple cidar vinegar will also work)
  • 1 – 2 teaspoons sugar
  • Pinch of salt
  • 1 tablespoon scallions, finely chopped
  • 1 tablespoon cilantro, finely chopped
  • Hot water

What to do:

  • Turn on the broiler. Line a large cookie sheet with parchment paper.
  • While the oven preheats, prepare the marinade. Simply combine all the ingredients and stir well. Add in hot water slowly to thin out marinade to desired consistency (I like the consistency of a thick yogurt).
  • Dip eggplant rounds into marinade, making sure both sides are well coated. Place eggplant slices on a single layer on cookie sheet. Sprinkle sesame seeds on each piece.
  • Broil for 20 minutes, turning once, until eggplant rounds are nicely browned and cooked thoroughly.

My thoughts: This is my first attempt at grilling eggplant, and it sure tasted different from stir-frying eggplants. By marinating eggplant in miso sauce and then broiling it in the oven, eggplant comes out tender, soft (not mushy!) and takes on an unique, completely new flavour that just kept me eating one after another!

What’s so great about eggplant? Eggplant belongs to the nightshade vegetable family (other members include: bell peppers, tomatoes, and potatoes). It is loaded with different nutrients, especially phytonutrients which have potent antioxidant properties. These compounds have protective effect on the heart and protect our cells from free radical damage. Find out more at WHFoods.



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A few weeks ago when I tried roasting cauliflower for the first, I thought it was already the best way to enjoy cauliflower. But now I have found an even more delicious way to cook it. When I came across Cookin’ Canuck‘s blog, I got immediately attracted to the delicious photo of the cauliflower side dish. Right away, I put it at the top of my to-make list and made it for dinner on the next day!

I followed the recipe for the most part, with a few minor amendments. I used 1 whole jalapeno pepper (I like it spicy!) and instead of stirring in brown rice, I just served it as a saucy side dish.

This side dish turned out amazing. It was rich and creamy… so filling and satisfying!!

Ginger, Jalapeño & Coconut Cauliflower

Adapted from Cookin’ Canuck’s Ginger, Jalapeño, & Coconut Brown Rice with Cauliflower

What you’ll need:

  • 1/4 cup canola oil (I used my oil mister)
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 tbsp fresh ginger, minced
  • 1 large jalapeño pepper, finely diced (use less if you don’t like it as spicy)
  • 1 pound cauliflower (about 2 cups), cut into tiny florets (smaller florets will hold the sauce better)
  • 1 cup coconut milk, stirred well
  • 1/4 cup fresh cilantro leaves, plus extra for garnish

What to do:

  • In a large non-stick skillet, heat oil on medium heat (I gave it a good 2 to 3 sprays with my mister).
  • Add onion and sauté on medium-heat until it turns brown (takes quite a few minutes). Add garlic, ginger and jalapeno pepper, stir well and sauté until fragrant.
  • Add cauliflower and continue to sauté until it starts to soften, about 7 – 8 minutes.
  • Add coconut milk and bring to a boil. Then, reduce heat to low and let it simmer until cauliflower is tender and the sauce is slightly thickened.
  • Transfer to serving plate, stir in cilantro leaves and serve hot.

Serves 2 (original recipe serves 4, but at my house we serve gigantic vegetable portions :))

Cauliflower may not be very popular, but it can be made into a very tasty dish! Plus it offers a wide array of health benefits. I’ve praised the goodness of cauliflower before, but just in case you’ve missed it, here’s my little blurb on what’s so great about cauliflower…

“…belongs to the cruciferous family which includes broccoli, cabbage, bok choy and kale. Different studies have indicated that consumption of cruciferous vegetables can help to reduce the risks of developing cancer. Sulphur-containing compounds, in particular sulforaphane, have been suggested to have a potent ability to trigger liver to produce detoxifying substances. These substances inhibit enzymes from activating cancer-causing agents in the body and enhance the activities of other enzymes involved in disabling and eliminating carcinogens. “

This vegetarian side dish is a scrumptious (and healthy!) way to enjoy cauliflower. If you have never been a cauliflower fan, now’s the time to give it another chance! Try roasting it to bring out its nutty flavour, or try making this spicy, coconut-y cauliflower dish.

Roasted Kabocha Squash Sauce

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I was getting tired of serving pasta with tomato sauce and so I went on Google to find new recipes to try. My mission was to find a recipe that makes a rich and creamy, yet healthy pasta sauce.

I stumbled upon Poor Girl Eats Well‘s blog and her recipe for Linguine with Roasted Sweet Potatoes, Spinach & Ham really caught my attention. I had never thought about using sweet potatoes to make a pasta sauce…this seemed like the perfect solution to my dilemma!

Unfortunately, I had no any orange flesh sweet potatoes on hand, but I did have a Kabocha squash lying around in the corner. So, instead of going out to buy sweet potatoes, I ended up using Kabocha squash as the star ingredient for my pasta sauce.

The end result? Creamy, sweet Kabocha squash sauce exploding with flavour. Delicious!

Roasted Kabocha Squash Sauce

Inspired by Linguine with Roasted Sweet Potatoes, Spinach & Ham

  • 1 small Kabocha squash (about 1 pound), scrubbed clean
  • 2 bell peppers, deseeded and cut lengthwise into four pieces
  • 1 celery stalk, diced
  • 1/2 carrot, diced
  • 5 cloves garlic, minced
  • 1 onion, diced
  • Milk (I used 1% milk, but any type is fine)
  • Bay leaves
  • Cinnamon
  • Nutmeg
  • Salt
  • Roast Kabocha squash whole. Spread bell peppers onto a baking sheet. Roast at 425°F for about 45 minutes, or until squash skin is easily pierced with fork and bell peppers nicely blackened. Remove from oven and cool on baking sheet, about 15 minutes. Cut open squash and scoop out flesh. Mash with fork or potato masher until smooth and creamy (add a little milk if too dry). [You can also puree it using a food processor.]
  • Heat olive oil in nonstick pan on medium-high heat, sauté onions until slightly soft, about 5 minutes. Add in garlic, sauté until fragrant, about 2 – 3 minutes. Add in celery and carrots, sauté for an additional 1 minute. Add in half cup water and bay leaves, let simmer on medium-low heat until carrots are tender, about 10 minutes. Add in mashed squash and roasted pepper. Remove bay leaves.
  • Transfer 2/3 of the batch into a blender and blend until smooth. Add puree back into pan and heat to boil again. If sauce is too thick, add in water or milk to thin to desired consistency.
  • Let cool and separate into individual portions. Makes about 3.5 cups (about 7 – 8 servings).
  • Note: Sauce will thicken over time – add in milk / water / broth to thin it out before using

Bonus: Although this sauce was made to be a pasts sauce, it can easily be served as a chunky, creamy vegetable soup on a cold winter day. This would taste equally good served over rice too. The possibilities are endless — just play with the consistency!

What’s so great about this recipe?

Healthy and savory sauce disguised as a rich and creamy sauce! It’s meatless – all the flavour comes from the vegetables. Plus, most of the vegetables are pureed – creating a thick and creamy texture and helping to boost your daily vegetable intake at the same time!

Do you like Kabocha squash? What’s your favourite way to enjoy it?

roasted_crimini_mushrooms

Simple and delicious roasted crimini and portabella mushrooms.

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This is a dish that can be assembled in no more than 10 minutes.
This is a dish that uses minimal ingredients to create itnense flavours.
This is a dish that will fill your house with a divine, mouth-watering aroma.
It is THE side dish that will spice up your ordinary dinner!

Simple Roasted Portabella and Crimini Mushrooms

Adopted from Epicurious

What you’ll need:

  • 3/4 pound Cremini mushrooms, rinsed, stemmed and cut lengthwise into halves
  • 1/4 pound Portabella mushrooms, rinsed, stemmed and cut into thick slices
  • 1 – 2 teaspoons dried rosemary
  • 5 large garlic cloves, coarsely chopped
  • Salt and pepper
  • 2 – 3 tablespoons olive oil (I used my olive oil mister)
  1. Preheat oven to 425°F.
  2. In a large roasting pan, stir in all the ingredients. (I gave the mushrooms 3 – 4 good long sprays with my mister.) Make sure the mushrooms are well coated with rosemary and give your black pepper grinder a few good twists! Save the salt for now, we’ll add it at the end. Try to use a large enough roasting pan so that mushrooms are on a single layer (but it’s okay if they overlap too).
  3. Roast mushrooms for about 30 minutes, stirring every 10 minutes or so to prevent mushrooms from sticking to the pan. The mushrooms are ready when the juices are almost all evaporated and mushrooms are nicely browned.
  4. Before serving, sprinkle on some more black pepper and just a pinch of salt to bring the flavours all together. Mix well and transfer over to bowl. Serves 4 as side (or makes 2 generous servings if you’re an mushroom addict like me! :))

Other types of mushrooms will also work well in this dish – I’m trying shitake and king oyster mushrooms next time!

Roasted mushrooms make a simple, delightful and healthy side dish. Without using calorie-dense ingredients like heavy cream or butter, this recipe utilizes herbs and spices to jazz up the flavour of the mushrooms. Light and delicious!

So what’s so great about mushrooms?

They are a great source of selenium and B vitamins. Selenium helps to reduce the level of damaging free radicals in our body by keeping our antioxidant system working properly. It can play a role in reducing the amount of cancer-causing toxins and repairing DNA. Adequate intakes of selenium has been associated with reduced cancer risks. On the other hand, B vitamins are vital co-factors in nutrient metabolism. When there is low levels of B vitamins, the metabolism of carbohydrates, lipids and proteins will be compromised, leading to suboptimal health status, exposing you to a wide array of possible health problems, including anemia, depression, weakened immune system, etc.

For more in-depth information, visit World’s Healthiest Foods’s page on Crimini mushrooms.

Do you like mushrooms? How do you like to enjoy them?