Justin & Meredith Winokur's Kitchen Cooking Notebook
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Spaghetti Squash with tomato sauce. -- back to top
We needed a really easy meal that was also rather light. This is about as light as you can get with homemade tomato sauce on butternutspaghetti squash. Really nothing to it. Kind of bland but overall, it was pretty good.
Original Wordpress ID and Date: 1455, 2011-10-11_094824
Lentil Stuffed Cabbage and Artichokes -- back to top
We made lentil stuffed cabbage. I kind of just winged it on the lentils creating one of those never-going-to-be-able-to-repeat type fillings. It was also over a week ago so I do not remember the details, but I will try. I made the lentils following the idea from this Kitchn Post, basically using a 1:2
The lentils were really good. So much so that when we stuffed them in cabbage, we decided to skip the sauce so as to not drown out the flavor. Also, we steamed the cabbage leaves. I think boiling them as a head made it easier to remove last time.
We also had artichokes. I do not remember what dip we used.
Original Wordpress ID and Date: 1873, 2012-03-20_123941
Eggplant sandwiches and bread with veggies -- back to top
This was so long ago and I am pretty sure Meredith made it so I do not recall what everything was. I'll let Meredith come back and describe it if she remembers
Original Wordpress ID and Date: 1913, 2012-04-17_120744
Lentils and Beet Chips -- back to top
I made lentils again similar to a few othertimes. I sautéed a half of an onion, well copped mushrooms, lots of carrots and lots of celery (including leaves). After they were cooked down a bit, I added chopped garlic. I then added 1 cup of lentils and about 2.25 cups of water/broth. That is higher than the normal 1:2 ratio, but I had a lot of veggies in it. I then added garlic powder, onion powder, 21 seasoning salute and some sriracha. I let it simmer in the dutch oven uncovered. Actually, as I saw that it was going to have absorbed/cooked off all of the water before my beet chips were done, I covered it for a bit.
The lentils were so good. I think the trick is the mushrooms but I do not know for sure. All I know is they every time I made this, it tastes great. And it is all of 12 points for the ENTIRE thing. Lots of flavor and protein, for low points!
I also made beet chips. I am not going to bother copying the recipe since all I did was slice the beets on the finest setting and then bake them for about 20 minutes at 350. I used parchment paper under them but I do not know if that made a difference. They were okay. Not incredible. Some burned and some were still soft which is strange since they were all fairly uniformly cut. The recipe called for using the thinnest setting, but I think I would use a slightly thicker one next time since they shrink so much while cooking.
Original Wordpress ID and Date: 2046, 2012-06-21_084748
I made the lentils in what is now becoming pretty standard. I sautéd half an onion and added lots of veggies. I added chopped mushrooms (lots) carrots, celery and parsnips. The latter being new this time. There were so much vegetables.I then added a 1/5 cups dry lentils (about 18 points plus). Then I added about 5 cups of water (more than regular ratio) and let it cook down until it was mostly dry and the lentils were cooked. Probably about 45 minutes. Oh, and a crapload of onion and garlic powder, plus lots of other seasoning. And crushed red pepper for some heat
The thing made two HUGE portions. I would say each portion was about 10 points plus to account for anything else I added.
They were so good. I do not know what the main trick is, but it makes a lot of food and only 10 points! That is really not too bad
Original Wordpress ID and Date: 2111, 2012-07-12_184739
"Fried" Pickles and Hummus, Cucumber and Pepper sandwich -- back to top
I wasn't looking for a huge meal so I made this. I was at Whole Foods where they were sampling fried pickles. They used a special breading mix and didn't use an egg wash. Instead, they relied on the water of the pickles. I decided to try this but with regular bread crumbs. I dried the pickles first so they weren't soaked and that may have been the problem. Not a huge amount of bread crumbs stayed on (except the one in the forefront of the picture). The good thing is that it saved calories, but more would have been better. I liked the ease of no egg wash, but next time, I will not try to get off as much water. They were still very good but tasted more of hot pickles than hot "fried" pickles. I baked them at 450 for 10 minutes, flipped them and then another 5.
I also made an open-faced hummus, cucumber and pepper sandwich. I toasted a whole wheat roll, and put down half a Laughing cow. Then I put on sliced cucumber, then low point horseradish hummus (2 tbsp for one point, from Trader Joes), then sliced sweet peppers. The sandwich was pretty good, but I should have not done open-face. It would have been easier to eat and I think I would have liked it more.
A lot of cucumbers in this meal, but it was good.
Original Wordpress ID and Date: 2170, 2012-08-02_114641
I followed the basic recipe except I went very heavy on the parsley and cilantro, and I used minced onion since I was out of regular. They were pretty good, but a pain-in-the-ass to mash. I need to find a better way to mash to dough. They were also a bit dry today. I do not know what that is.
Original Wordpress ID and Date: 2294, 2012-10-08_094511
Cauliflower couscous -- back to top
This was inspired by the recipe below. I have to say, it started off very flavorless. I kept adding more seasonings (including curry powder, garam masala, garlic powder, salt and Osem). I tried to keep it kosher for the sake of it. It still never really got a lot of flavor. I finally gave up and decided to just eat it. While half way through, I remembered I bought [lite] feta cheese for a later recipes. The original one called for goat cheese which I ignored. I cut off a bunch of them and putting that in brought out a lot of flavor. Not just the feta itself but a lot of other flavors. Then it was pretty good. I wouldn't rush to make it again any time soon, but I wouldn't write it off. And, it was very low points.
Cauliflower 'Couscous' with Goat Cheese (from The Stone Soup)
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Original Wordpress ID and Date: 2785, 2012-10-24_075709
Salsa Seitan and Steamed Broccoli -- back to top
I just threw this together. I sautéd onions then added a thing of seitan. I then added Pace Hot Salsa. I let it cook down and then added a bunch of low fat mexican cheese. I actually added way too much. I'll cut down on that next time. (to save calories and it wasn't needed)
I steamed broccoli (faster than roasting) and added some sprinkle cheese, and some white cheddar popcorn cheese stuff.
Original Wordpress ID and Date: 2910, 2012-12-17_204818
Lentils and Vegetables -- back to top
I made lentils as I have done in the past. The Kitchn calls for a 1:2
Anyway, it was pretty standard as I have done before. I used
I also used Better Than bouillon for my chicken broth. I added lots of garlic powder, onion powder, some salt, pepper and crushed red pepper. Finally, when it was all finished. I added some apple cider vinegar since I had seen vinegar added to other recipes. I need to read up on why to add that since it seemed to make them mushy. I'll investigate.
I was originally going to made other veggies but I then decided that there was more than enough in this dish.
Anyway, as usual, it was very good and very flavorful. Also, it made a ton of it. I had a huge dinner serving and a pretty big lunch. And, according to Weight Watchers, a cup of dry lentils is 12 points plus. I was doubtful of this so I looked up the information on the web and threw it into the Points Plus formula. That comes out with 13 points. Note that a lot of it is the fiber. You can count it all, but even if you don't, it is 17 points for two big servings. Not bad.
I want to investigate other meals with lentils since they are so low in points, but high in protein.
Original Wordpress ID and Date: 3083, 2013-01-16_205550
Emily and I made two ingredient cookies. Basically, you mash up two bananas and a cup of quick oats, then cook them at 350 for 15 minutes. We also added a little bit of Splenda. And we kept having to add some more quick oats since it seemed a bit too wet (and they mentioned that you may need to do that). Also, they warn you about them sticking but I used a silpat and it worked fine.
They were okay. About what you would expect. It just tastes like bananas and oatmeal. Not all that good, but they may serve to be really good on something like a bike ride.
Two Ingredient Oatmeal Cookies (From The Burlap Bag)
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Original Wordpress ID and Date: 3226, 2013-03-02_232222
Miso-Marinated Portobello Carpaccio, Chia-Seed Pudding, and thrown together Banana Bread -- back to top
The main meal here was the mushroom thing based on the recipe below. Meredith had made it a while ago and we decided to do it again. We actually had planned it for the night before but scrapped it for lunch the next day so it had a long marinade. Meredith had found this mixed light-dark miso paste that was very good. We served it on a bed of arugula. It didn't make much but it was extremely flavorful. I would happily make it again, but I would make more. I think Meredith_may_ have used less oil.
Meredith also made chia pudding. I do not recall all of the details but basically chia seeds in vanilla almond or coconut milk and let it pud (yes, it's now a verb) in the fridge. We topped it with chopped pistachios. It is very good and pretty easy. It tasted a bit like tapioca pudding but much easier to make. I also added some splenda to mine to make it sweeter. Oh, and we also used dried fruits.
Finally, we threw together a banana bread. There is absolutely no chance we could make it again or even describe it. We were trying to make a banana filling with mashed banana, splenda, maple and some other syrups. It got way too soupy so we tried to add some corn starch. Still not much success. Finally, we gave up and made it into banana bread. Meredith did it and I do not recall the details but it got very puffy. Whatever Meredith looked up called for some cider vinegar. Of course, when we added the baking soda, it bubbled. So we added some baking powder. It was a bunch of adding this and that until we were satisfied. We divvied it up into mini-muffin tins and these ramekins. They came out a bit tough (probably too much mixing) but they were really good. I was happy with them!
Miso-Marinated Portobello Carpaccio [Vegan] (From SeriousEats)
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Original Wordpress ID and Date: 3242, 2013-03-09_175547
Soy Chorizo Roasted Cauliflower and Spice Red Lentil Spread -- back to top
This was another recreation of something Meredith made a while ago. It was really easy too. We started by roasting chopped cauliflower at 450 for 20-30 minutes until it was starting to show some browning. Then, we sautéd half an onion and a lot of finely chopped mushrooms. After they had been well reduced and cooked, we added a thing of the Trader Joes Soy Chorizo (pictured below). We then immediately added the roasted cauliflower and mixed it together. We let it cook and get a bit crispy. We also added some capers and the brine. It gives it a bit of saltiness and more flavor. Extremely good and extremely easy. The chorizo is 4.85 servings at 3.9points plus per for 19 total. Add two or three for oil and incidentals. Basically, two large servings at 12 points each! I would definitely make this again. Also, the soy chorizo may be good when used in something else. I'll keep it in mind.
We also made a red-lentil dip from the recipe below. I think she followed the recipe pretty closely except she used grits in place of corn meal. I am honestly not sure if there is really any difference. It's interesting how the corn meal gets cooked by the lentils and not on its own. We also probably used extra sriracha. I liked it a lot. It was maybe a bit gritty but not too bad. I would go lighter on the parsley as well. I could imagine making this as a meal unto itself, or spreading it on some vegetable as a really nice side. It could also take the place of hummus
edit note: Added note to capers
Spicy Red Lentil Spread (from The First Mess)
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Soy Chorizo:
Original Wordpress ID and Date: 3265, 2013-03-18_183818
Lentil Sloppy Joes -- back to top
I had been wanting to try this for a bit. I basically started making normal Sloppy Joes without meat. While it was going, I cooked about 2/3-3/4 cups of dry lentils covered for a bit. I let the sloppy joe sauce simmer then, after the lentils were partially cooked (partially uncovered to cook down), I added them and let it cook. I basically stayed true to the recipe but with extra mustard, a bit of honey, splenda, lots of garlic powder and a tiny tad of Dave's Insanity (to really kick up the heat). I served it with spinach on top.
I liked it a lot. It was pretty easy and I think healthier than the regular one with beef. Last time I said it was 11 for the beef. Considering this was 9 for the lentils, I guess I didn't save too much. Still different and really good.
The green beans were done with Penzeys Sandwich Sprinkle. I started with just olive oil and the sprinkle and once it was a bit blackened, I added some water, with a lid to steam it and get it to cook all the way.
Original Wordpress ID and Date: 3280, 2013-03-18_204053
I made falafel based on my regular recipe. I again went very heavy on the cilantro and parsley. I also went very heavy on the crushed red pepper. Though I forgot the salt but that was fine. The real breakthrough was using the food processor (using pulse) to break up the chickpeas and bring it all together. The worked really, really well to mix it and save my having to crush the chick peas.
But it made it very, very wet. I had to add a bit more flour. It was still very wet. I cooked it for 15 minutes as directed but when I flipped them, I let them go for 30 minutes (2x the recipe) to get them to dry out more. They flattened a lot and gave a strange shape as you can see. That worked fine but I need to plan for the timing.
They were really good. I liked them more than the previous ones and they were so easy (at least compared to the old way).
I also made steamed asparagus. Pretty standard.
Point wise was pretty low.
1 can chick peas...9
1/4 flour...3
1 tsp Olive Oil...1
--------------------------
13 for the whole thing isn't bad!
Original Wordpress ID and Date: 3350, 2013-03-25_204526
5-Ingredient Banana-Oat Bars -- back to top
I made Banana-Oat bars for a long bike ride the next day. I figured I usually have oatmeal with a banana for breakfast so I could just have half of this recipe for breakfast and take the rest for snacks on the ride.
It was based on the recipe below but there is a lot of freedom. I used a bit less than two cups of oats since it is what I had, and it was quick oats (smaller pieces) so they were more dense. I also used about 2 1/4 banana since they were small. I added some almonds (slices; toasted first), chopped dates and some cranberries. I also used a bit of Splenda. Finally, when I pressed it into the pan, I then sprinkled it with pumpkin-pie spice.
I like the bars a lot. It was certainty more interesting than just eating oatmeal and also a lot easier since I could eat while getting ready. I ate half for breakfast (1 cup of oatmeal) and then I had a quarter as a snack at one point on the ride. I liked the dates and the cranberries however I was disappointed with how lost the almond flavor was in there. I would have preferred to use the slivered kind but they didn't have them. I'll probably just skip them in the future so as to not have the calories with no flavor.
Banana-Oat Bars [4 Ingredient] (from The Kitchn)
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Original Wordpress ID and Date: 3371, 2013-03-29_073409
Blue-Hubbard Squash Croquettes -- back to top
Meredith and I made Blue-Hubbard squash croquettes following the recipe below with a few changes. Note that she directed so I may miss a thing or two:
Changes:
As usual, we used the recipe but didn't exactly measure everything. They came out very good. A bit reminiscent of butter-nut squash falafel more than anything else. The bacon got a bit lost in the mix which was unfortunate since it was so good alone. It was a good way to use up the squash which was kind of lacking in flavor alone.
We also added some asparagus to the pan for the last eight minutes or so
Butternut Squash Croquettes (from Love and Lemons)
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Original Wordpress ID and Date: 3389, 2013-04-05_101930
Cauliflower Steaks -- back to top
I made cauliflower steaks. I sliced about 1-inch thick pieces. Of course, I was really only able to get two or three steaks and the rest fell apart. I tried cooking them two different ways and I tried with BBQ sauce (Sweet Baby Rays) and just salt and pepper. The ones BBQ ones are the right and the plain are left. I did it with the grill pan and in the broiler. Obviously, the ones with lines are the grill pan.
For both with and without BBQ sauce, the broiler did a better job. It has more charring, was more cooked through, and had better flavor. For the ones with the BBQ sauce, the broiler was noticeably better! The sauce caramelized better and it was more flavorful. I did them for 13 minutes on the first side and about 12 on the second
One thing I discovered when eating a few pieces raw was that salt is really key to bringing out the sweetness of the cauliflower. While these were pretty good, I still think the curry kind is better!
Original Wordpress ID and Date: 3409, 2013-04-10_081742
Falafel and Spinach Salad -- back to top
I made falafel. I based this on the regular falafel, but again using the food processor like last time. The biggest changes were that I went extremely heavy on the parsley and cilantro. I basically just chopped a bunch of each. That explains the very green color. I also went heavy on all of the spices. The other major change was that I used rye flour since I had it out and accessible. (I actually made the dough the night before and just formed/baked them today). I also used 3-4 tbsp of flour to counteract the extra wetness from the food processor method.
I also cooked it for 20-25 minutes per side instead of 15. And I did it on the silpat which worked very well. They were very, very good
. Lots and lots of flavor. And pretty easy too. I think refrigerating it overnight helped too.
I also had spinach+arugula salad with FF dressing and McCormick Salad crunchy things
Original Wordpress ID and Date: 3419, 2013-04-12_090920
Falafel and Broccoli -- back to top
I made falafel (modifications are noted on that recipe page), again using rye flour for regular since I had it. They came out pretty good though a bit wet despite over 40 minutes cooking. It also seemed to make more than last time, but I think I am wrong.
I also roasted broccoli. I just put it in for the entire time the falafel was in (40 min at 375). They came out fine with the lower and slower roast.
Original Wordpress ID and Date: 5755, 2013-04-23_221421
Lentil Sloppy Joes and Asparagus -- back to top
I made lentil sloppy joes like last time. I used 2/3 cups of lentils with a 2:1
I also used mostly low-sugar ketchup to reduce the points. I served them on low-fat, whole grain english muffins. I do not know why but they were pretty mediocre. Maybe a bit too mushy, maybe it was the different ketchup, maybe the seasonings.
I also had asparagus
Original Wordpress ID and Date: 5768, 2013-04-29_210035
Falafel and Roasted Turnips -- back to top
I made the basic falafel but did two things differently. The first is that I made it two days earlier and only cooked it tonight. Some recipes call for letting the matter sit for a while but I do not think it really made a difference. The other thing I did was cook it on Reynold's Non-Stick foil instead of a silpat. It is hard to say for sure what difference it made, but I do think the silpat have a nicer crust. It wasn't a big deal either way.
I also roasted some turnips. I am trying to see if I think they can stand in for potatoes in some dishes. So far, I think they would work though they have a slightly different flavor and they are more work since you have to peel them.
Original Wordpress ID and Date: 5878, 2013-05-22_102928
Soy Chorizo Roasted Cauliflower -- back to top
This was again making Soy Chorizo cauliflower like we did on 2013-03-18. We sprinkled the cauliflower with salt, pepper and paprika and roasted it for a bit. We didn't time it but took it out when it looked done. It has some crispiness to it, but I think in retrospect, we should have roasted it longer and hotter. Also, we had some extra broccoli stems in it from the night before.
After it was done, we sautéd up a small onion and about 2/3 of a thing of Trader Joes Soy Chorizo. That stuff is very, very flavorful. While it was sautéing, we added a bunch of capers plus their brine and mixed in all of the cauliflower. There may have been something else, but I do not remember what it is at the moment. Note that last time we used the whole chorizo. We were fine with the smaller portion today
Note that the entire thing of the chorizo is just under 5 servings at 4 points each. So, our entire (2-3 servings) dish was about 13 points. Plus a few here and there for oil, etc.
Original Wordpress ID and Date: 6182, 2013-06-09_103029
I made falafel following the regular recipe doubled. Except the parsley and cilantro. For them, I was just more careful to get more of the leaves. The only other difference in the ingredients was that I used some chopped hyssop instead of za'atar (but that's a major ingredient).
However, it all came together pretty differently than usual. I was at my moms and used her food processor. Not only is her food processor smaller than mine, but I also doubled the ingredients. The net affect was that I had to really blend it more than chop it. So, it was a very wet dough. Basically, as you can see, they really flattened out. I also had to use non-stick Reynolds Wrap instead of a silpat.
Meredith also made tzatziki with fat free greek yogurt. I do not know her recipe but I know the cucumber was much bigger than usual and drained less. Still, it was very good; just wetter than usual. I'll let her comment or edit this with her recipe if she wants.
We also served it with warmed mini-pitas and garlic Sabra hummus
Original Wordpress ID and Date: 6188, 2013-06-13_234659
Soy Chorizo and Roasted Cauliflower -- back to top
I made the vegan soy chorizoand roastedcauliflower again. I basically did the same thing as before. About 2/3 of the thing of soy chorizo with some roasted cauliflower (450 for ~30 minutes). Then add capers and caper juice. I also sautéd an onion (not sure if I did that last time) and, in addition to capers, I added chopped pepperoncini and juice. I do not know if that made much of a difference but the entire thing was very flavorful like last time. It make two servings. It wasn't an incredible amount of food, but it was enough
Original Wordpress ID and Date: 6217, 2013-06-27_195711
Balsamic Broccoli with Seitan and Yellow Squash -- back to top
I made my own seitan and used it to make a quick version of the balsamic broccoli.
For the seitan, I googled for Mark Bittman's recipe and found The Messy Apron site which I used as a guide. I used
I put it all in the food processor with the dough blade on the dough setting and added the liquids. It splattered everywhere inside so I need to do it better next time. I let it combine and eventually added a bit more gluten. The food processor really seemed to chop it up and it took a while to combine. When it eventually did, it seemed like it had been well chopped (not really a good thing). I let it sit for 20 minutes and then when I was going to cook it, I used my hands to stretch and mold it. Then it seemed to come together, look shiny, and be more what I expected. I think I should have done that before resting it (if it would work, not sure if the rest is what let it do that) or, at the very least, let it rest again for a while.
Anyway, to cook it, I read on the gluten box, to use the pressure cooker. I mixed:
I let it come to pressure and then I cooked it for 30 minutes (heat setting 3/10 on the induction burner) and let it naturally release (takes about another 5-10). They cooked up interestingly. There was a much more noticeable skin. And the bottoms were a bit more cooked and browned. Finally, the liquid turned into a syrup. I think I should have used heat setting 2/10.
As you can see from the picture, it was very airy. The final result had a nice texture and was pretty good, though too salty (reading over the ingredients, I am not surprised). I think I would consider the pressure cooker again if I am in a hurry but I was to try boiling it next time. Plus, then you have the leftover liquid to let it sit in.
It made just under a pound of seitan
For the balsamic broccoli, I basically went for a faster version of my previous iteration. I added:
For the veggies,
I had to use broccoli with the stalks. So I cut off and chopped the crowns and then finely chopped the stalks. I steamed all of them: I finely chopped the yellow squash but didn't steam it.
I added the squash to the pan and sautéed for a minute or so. I then added the sliced seitan and the broccoli. Finally, I added the sauce and let it all cook together.
The whole thing wasn't as good as prior times I did the balsamic broccoli. I do not know if it was the extra dressing or the lack of other ingredients. I don't_think_ it had to do with omitting the oil (and saving points!) but maybe.
The points for the whole thing came out really low:
| Item | x | Cal | Fat | Carbs | protein | fiber | per | Total |
|---|---|---|---|---|---|---|---|---|
| Ff dressing | 8 | 15 | 0 | 3 | 0 | 0 | 0.33 | 2.61 |
| Corn starch | 1.5 | 30 | 0 | 7 | 0 | 0 | 0.76 | 1.14 |
| Vital Wheat Gluten | 16 | 35 | 0.00 | 1.00 | 7.00 | 0.00 | 0.75 | 11.98 |
| Total | 725.00 | 0.00 | 50.50 | 112.00 | 0.00 | 15.72 | ||
| Per Serving | 2 | 362.50 | 0.00 | 25.25 | 56.00 | 0.00 | 7.86 |
Original Wordpress ID and Date: 6433, 2013-08-05_092306
I made the standard falafel except that I forgot the garlic (both powder and minced). It came out very good today. A crispy outside with a nicely cooked inside and lots of flavor. I really feel like I have the falafel recipe dialed in to where I like it. I also made a za'atar and yogurt dip.
I actually doubled the recipe and froze half.
Original Wordpress ID and Date: 6664, 2013-09-18_203731
Falafel and Tzatziki -- back to top
Meredith and I made falafel. Actually, the dough was from 2013-09-18 that was frozen. It got a bit too warm in defrosting making them come out very flat and hard to shape well. It wasn't a big deal, but in the future, I need to remember to not let it get too hot in defrost.
Instead of my usual za'atar dip, Meredith made really good tzatziki. We used the food processor to grate the cucumber and then used the salad spinner to get a lot of liquid out. The salad spinner worked really well even though it's a junky spinner. At some point, we'll get a better one that would work even better.
She made the dip with the following (in addition to cucumber and non-fat yogurt)
She mixed them up and adjusted to taste. We also served it with sliced cucumber.
Original Wordpress ID and Date: 6733, 2013-10-09_102614
I made Pozole at Meredith's for lunch. I had bought most of the stuff but didn't get to make it so I brought it with me and made it there. I use the standard recipe but I again broiled the tomatillos. I also sliced the poblanos (I did 3 small ones) and broiled them so that I didn't have to deal with flipping them or deal with the seeds.
I also used two jalapeños instead of serrano since it's what I had. I actually used the spinach which I think is the first time. Usually, I skip it.
The flavor was interesting. It had a good aroma and the initial bite was flavorful but then it fell kind of flat. Maybe it needed to cook down and concentrate more.
Original Wordpress ID and Date: 6867, 2013-11-08_120947
This was a pretty simple side dish. I just took mushrooms, washed them and then I steamed/boiled them in a mixture of white wine and extra dry sherry. I added salt, pepper and some seasonings.
Kind of plain but easy and a good side. I would serve it as a meal with a few poached eggs to make it more interesting.
Original Wordpress ID and Date: 6899, 2013-11-14_093619
Lentil Taco Stew -- back to top
I made a lentil version of my normal taco stew. I did the normal recipe without the meat and I separate simmered 3/4 cup lentils in 1-1/2 cups water for about 10-15 minutes until it was mostly cooked. iI then added the lentils to the stew base.
I also added a big squeeze sriracha and a tiny bit of apple cider vinegar for some tang.
I really liked it with the lentils. I actually think I tend to like most ground beef things with the lentils. I guess I did miss the beef a bit but the lentils also had a bunch of flavor unto itself.
Oh, I also added a potato since I had them.
Original Wordpress ID and Date: 6937, 2013-11-21_203622
Seitan (and Broccoli Seitan) -- back to top
I made seitan based on the same idea as last time. I really followed the same basic recipe for the dry. For the wet, I messed up and added some extra stuff that I meant to save for the broth. Oh well, it turned out okay though maybe a little bit sweet.
I made more broth and simmered the entire thing. I do not yet know how it is cool, but when warm and cut, it is much spongier. I need to read me to find out what to adjust to change that (not sure I want to, but I want to have the options). I didn't use cheese cloth but I will still keep it in the recipe.
Then, I made the regular broccoli beef (without the marinade) and with a purchased vegan oyster sauce. I decided to try the wok that I attempted to re-season. You could still see the rust underneath but could feel the layer of oil on top. I figured that the worst that could happen is there would be a little extra iron in our food.
Dry:
Wet:
Broth:
Combine dry ingredients. Combine wet ingredients. Slowly add the wet to the dry. Knead by hand to fully combine. Knead in the food processor for 30 seconds. Knead by hand to combine, then split into four servings. Knead to clean up the loaves,Wrap in cheesecloth (optional). Let sit for 15 minutes.
Combine broth ingredients and bring to a simmer. Add rested seitan blocks and simmer (2/10 on induction) for 60 minutes.
Note: This does not include the sesame oil since I often skip it and it does not count calories in the broth since they are negligible in the final product
Item
serv. size
x
Cal
Fat
Carbs
protein
fiber
per
Total
Vital Wheat Gluten
100g
2.5
370
1.80
14.00
75.00
0.60
8.79
21.98
Flour
100g
0.5
366
1.40
80.00
6.00
2.40
9.40
4.70
Nutritional Yeat
100g
0.2
281
3.00
31.00
50.00
25.00
6.71
1.34
Mirin
1 Tbsp
1
33.8
0.00
9.50
0.10
0.00
1.04
1.04
Total
1198.00
5.80
90.70
200.60
7.70
29.06
Per Serving
4
299.50
1.45
22.68
50.15
1.93
7.27
For the full meal, you would want to include the small addition from the (vegan) oyster sauce and the oil used in stir-frying. Maybe 6-8 points of oil total.
Original Wordpress ID and Date: 8880, 2014-09-26_073707
Cauliflower with Soy Chorizo -- back to top
We made a quick meal. Just roasted cauliflower (but for less time) and then we tossed it with soy chorizo, capers (and the liquid) and a little bit of jalapeños. We used a different type of soy chorizo. It tasted about the same as the Trader Joes
Falafel and Kabocha -- back to top
I made the usual falafel. I actually made it yesterday and made a double batch and froze half. It was pretty standard except I used apple cider vinegar instead of the lemon and I went heavy on the oil and spices. I actually made these changes to the recipe. Meredith liked it a lot and I thought it was pretty good too.
I also made kabocha squash (400°F 30 min w/ a flip 1/2 way). And Meredith made her normal Tzatziki
Brussel Sprouts in Korean BBQ sauce -- back to top
I made what has become something of a common meal for us. It's just so simple. I did the same basic thing as 2016-11-02. I roasted 2 lbs of halved brussel sprouts on preheated pan at 450°F (face down) for 22-1/2 minutes. This was reduced from last time and I think it was close to right. Maybe about just 20 minutes next time.
I then tossed them with some Trader Joes Korean BBQ sauce (pictured below) along with 1/2 a pack of super firm tofu and then tossed them back in the oven for another 5 minutes. I tried to use a minimal amount of the sauce since it isn't ver healthy.
Still, it was pretty good. Quick, easy, and pretty healthy
