My mom visited us in January and made us her favorite chana dal recipe for dinner one night. It was a hit, but we ate it all up immediately. So before she left she made us a second, doubled batch and froze it. We defrosted it a few weeks later and again it was a hit with everyone, including my 1-year-old. Since then I’ve been making a quadrupled batch of chana dal every two weeks. We eat it for dinner, freeze some of it, and eat the rest for breakfast a few days later. Then we defrost the frozen portion and have it for a dinner and a breakfast the following week. Sometimes we serve it with yogurt, but often we don’t. My now 14-month-old always eats it happily. When we have it for breakfast, I try to serve it with a piece of vitamin C rich fruit, often a grapefruit, an orange or clementine, or a kiwi. The only problem with the recipe is that it doesn’t have any vegetables in it. I’m curious to try adding some vegetables — maybe a bit of spinach or carrots? In the meantime, if I have leftover roasted or curried cauliflower, I will serve that as a side dish. Read the rest of this entry »
Last month I made broccoli cheddar quinoa bites, and liked them. So I decided to try this recipe for “Quinoa quiche muffins with spinach and cheese.” Although they are called muffins, the recipe is actually quite similar to the previous recipe, except that it calls for spinach instead of broccoli, has more eggs, and uses feta in addition to cheddar. Like before, I made them on a cookie sheet instead of in a muffin tin, to save on cleanup time. Although they are called “quiche muffins,” the way I made them they didn’t have the texture of a typical quiche or of a typical muffin. The texture is more grainy and crumbly, similar to the texture of these five-grain croquettes.
Alma really likes this recipe, and Derek and I enjoy it as well. The croquettes freeze well, and along with a piece of fruit they make an easy quick breakfast. I’ve made this recipe at least 5 times since I originally posted it (often with a slight variation), and it’s always a hit. It also works well as a take-along snack—just bring the frozen croquette with you and it will probably be defrosted by the time you get there. It’s fine room temperature. Just don’t giveit to your toddler inside without a plate because it can be a bit crumbly. Read the rest of this entry »
This is another recipe featured on Food52’s Genius Recipes page. It’s from Heidi Swanson’s cookbook Super Natural Every Day. I chose it because I had some chickpeas and homemade vegetable broth to use up, and a student of mine from Iran got me a boatload of saffron as a gift. Also, it looked pretty easy, and I needed to make a quick lunch that was suitable for both Alma and me. Read the rest of this entry »
After the disappointment of November’s double broccoli quinoa recipe, I was surprised when Derek picked another broccoli quinoa recipe to try. This one for broccoli cheddar quinoa bites is easier though. Once you have the quinoa cooked you just chop some broccoli, grate the cheese, mince a few cloves of garlic, and mix it all together and bake it. Easy peasy broccolisy. Read the rest of this entry »
I already have an Alice Medrich cocoa-only brownie recipe I like a lot, but this one was featured on the Food52 Genius Recipes page, and has been getting rave reviews for its ultra gooey, ultra chocolatey qualities. Read the rest of this entry »
This recipe has you press tofu, marinate it overnight in the fridge, drain it, dredge it in cornstarch, and bake it on an unoiled cookie sheet until the outside is crisp on the inside, but still soft on the inside. The recipe is originally from Joe Yonan, but I found it on David Lebovitz’s blog. He raves about it, and it’s a different technique than I’ve used before. Normally I either pan-fry tofu, bake it submerged in a marinade, or bread it then bake it in thin slices. This recipe is something a little bit different. Read the rest of this entry »
I made this 101cookbooks recipe right before I left for Israel last month, when I wanted to use up some steamed kale and some roasted squash. I only had one serving, but I quite enjoyed it. I thought the dish was extremely hearty and flavorful, and made a great one-pot dinner. Beans and greens and chocolate. How can you go wrong? I’ll definitely be trying it again. Read the rest of this entry »
This recipe from Serious Eats is supposed to be a super easy way to make tasty black beans. Black beans? Yes please. Lazy cook? Double yes. Clearly I had to try it. It’s interesting in that they recommend simmering the aromatics rather than sautéeing them first. Not only is it easier and faster, but the author claims that sautéeing sweetens the aromatics too much, so that they overpower the beans. I was intrigued. Read the rest of this entry »
In the 70s and 80s many vegetarian restaurants offered some kind of brown rice bowl, which consisted of some combination of borwn rice, tofu, beans, veggies, and a sauce. In NYC in Angelica Kitchen they called it the Dragon Bowl. It’s simple, hearty, co-op food—nothing fancy, but tasty and filling. So when I asked Derek to pick a recipe for dinner last night, he picked this “brown rice supper” menu from Deborah Madison’s Vegetarian Suppers cookbook. Read the rest of this entry »
We are big broccoli fans here. Even Alma loves broccoli. And pesto? Yes. So a double broccoli quinoa recipe with broccoli and broccoli pesto from 101cookbooks — sounded great. But it ended up being a surprising amount of work, and had an awfully lot of fat for something that didn’t taste particularly decadent. We didn’t love it. And there were a few things about the recipe that we found odd. Read the rest of this entry »
Derek picked this recipe out of our new Indian cookbook: 660 Curries by Raghavan Iyer. He thought it would make an easy weeknight recipe. I liked the recipe, but it turns out it’s not so quick. Read the rest of this entry »
When we visited my Mom in June, she made a simple chia pudding with almond milk, which I really liked. It’s also vegan and raw. I liked it so much that when I got home I bought some chia seeds. But then of course I never got around to using them. When my mom came to visit in August, she discovered the unopened package, and made homemade almond milk and then used it to make me some more of her chia pudding. It was delicious. But making the almond milk was a pain, because my almonds didn’t peel easily. So for a second batch she tried making a version with hemp milk instead of almond milk. It was also good, but the hemp milk adds a pretty sharp grassy note. Alma ate both versions, but seemed to prefer the one with almond milk. Once my mom left I didn’t have the energy to make almond milk, so I bought some at the store and made another batch of chia almond milk pudding. Alma really liked it. So I tried to find some more recipes using chia seeds, and I came across this recipe for pumpkin pie chia pudding. Read the rest of this entry »
When my mom was here a few weeks ago she made an excellent parsley salad. It was made from parsley leaves (lots!), grated carrots, red onions, and a simple lemon dressing. Then she added roasted pepitas, which are optional. Delicious. I’ve never been a big fan of taboulleh, so I didn’t realize how tasty a simple parsley salad could be.
My mom had more parsley leftover after making two parsley salads, and so just threw it into a regular green salad. Sooo good. I really miss having a variety of green leafy vegetables available, and so adding parsley to salads is a great way to get more dark green vegetables into my diet. Plus it’s cheap and delicious. I highly recommend it.
Tonight was a “use what’s in the fridge and be quick about it” dinner. I threw together this stirfry and Derek liked it so much that he asked me to write up what I did. I didn’t measure or time anything, so below is just a best guess. Read the rest of this entry »
This is another recipe from Ottolenghi’s Plenty cookbook. My mom picked it to make last week, as she had never tried celeriac before. I’ve mostly eaten celeriac pureed in soups or raw in salads, so I was also excited to try this recipe—the celery root is boiled but not pureed.
I got Yotam Ottolenghi’s Plenty cookbook from Derek’s father a few weeks ago, and Derek looked through it and chose a recipe for a swiss chard, chickpea and tamarind stew. The stew is seasoned with caraway seeds, cilantro, and yogurt among other things. But then when I went to make it I looked it up in the index and found a different recipe— also a chickpea and chard sauté, which is seasoned with caraway seeds, cilantro, and yogurt, among other things. We stuck with the tamarind stew, but then made the sauté a few days later.
I bought a large kohlrabi without having any specific plans for it, then found a recipe on thekitchn.com for a kohlrabi and carrot slaw. I used the recipe as a jumping off point, altered it based on what I had in the fridge, and ended up with a kohlrabi, carrot, fennel, and apple slaw with a cilantro jalapeño lime dressing. It was a little spicy and a little sweet, and both Derek and I liked it a lot! I didn’t measure anything, so below is my best guess at what I did. Read the rest of this entry »
My mom recently asked me if wild rice combines with beans to form a “complete protein,” as brown rice does. I thought I’d post my answer to her here, as the myth about complete proteins is pretty widespread.
The “incomplete protein” myth was first popularized by Frances Moore Lappé in her 1971 book, Diet for a Small Planet. The main concern is that, as a general rule, legumes are lower in the essential amino acid methionine while most other plants foods (including grains) are lower in the essential amino acid lysine. So to get a “complete protein” you have to eat grains and beans together.
An aside: I’m not sure how “most other plant foods” became “grains.” Maybe it’s because most people think beans and grains are the only plant foods that have much protein? They seem to not realize that nuts and vegetables can also provide non-negligible amounts of protein.
But going back to the complete protein myth. Today, most vegetarians (at least) know that your body can store the essential amino acids and so you don’t have to actually eat grains and beans together at every meal. But many vegetarians still seem to believe that you have to eat both grains and beans in order to get all the essential amino acids. But that is also a myth.
To see why, consider the amount of methionine and lysine in various foods:
|Food||Serving||Calories||Protein (g)||Lysine (mg)||Methionine (mg)|
|Green leafies||1 cup||38||3.7||200||100|
|Cheese||1 – 1.5 oz||112||7.7||640||210|
About this table: Note that the weight when stated is of the cooked food, except for the dairy, nuts, and seeds entries, which are assumed to be raw. When no serving size is stated the protein numbers are based on the specified number of calories. The general category entries (e.g., grains, beans, nuts, cheese…) are based on a manual averaging of 5 to 10 common varieties from each category. The serving size for cheese was taken to be 1 ounce for hard cheeses and about 1.5 ounces for softer, fresh cheeses.
First let’s take a look at lysine. The first thing to notice is that a serving of beans has about the same amount of lysine as the “complete proteins” of dairy and eggs. But most other plant foods have very little lysine. And the RDA for lysine for a 125 pound person is 2159 mg. There are a few non-legume foods with reasonable amounts of lysine (most notably pepitas, which have 575 mg in 3/4 oz). But even if you were to eat a lot of pumpkin seeds, it would be hard to get close to 2159 mg without eating beans. And if you weigh more than 125 pounds then you’ll need even more lysine. So if you’re a vegan you will either need to eat a huge amount of calories or you will need to eat beans! You can read more about lysine requirements for vegans on the excellent www.veganhealth.org website.
Now methionine. None of the plant foods have as much methionine per serving as a serving of eggs or dairy. But the RDA is also lower, at about 540 for a 25 pound person. (The RDA is actually 1080 for methionine + cysteine, but the amounts are usually similar in most plant foods, so I divided it in half to get an estimated RDA for methionine alone.) While it’s true that grains have a higher percentage of methionine than beans and other plant foods (except for green leafies apparently), the total amount of methionine from a serving of grains is actually slightly less than the total amount from a serving of beans, since beans have quite a bit more protein than grains on average. That said, it would be almost impossible to meet the RDA for methionine from beans alone. Our prototypical 125-pound woman would need to eat about 5 cups of beans! Not impossible, but probably a bad idea. To get enough methionine, you need to eat a range of protein-containing foods (i.e., not just fruit and starchy vegetables), but you don’t need to eat either beans or grains in particular. If you’re eating enough protein then it it’s be hard to not get enough methionine.
Here’s a sample diet that has no grains and meets the RDA for both lysine and methionine: 2 cups of beans, 2 ounces nuts/seeds, 1 cup green leafies, a serving of mushrooms, a serving of cruciferous vegetables, and 2 servings of other veggies. Yes, that is 6 servings of vegetables, but you’re supposed to get 9 servings a day of fruits and vegetables, so that seems reasonable.
All of that said, in practice many people (even supposedly health-conscious vegans) do not eat 2 cups of beans and 6 servings of vegetables on a daily basis. But they probably eat quite a bit of grains, so they can get the rest of their lysine and methionine that way.
To recap: If you’re eating beans and a variety of vegetables along with some nuts and seeds, you don’t have to eat grains, at least in terms of protein requirements. But a vegan most likely can’t hit the RDA for lysine with just grains, nuts, and vegetables — most days you’ll need to eat beans as well.
Of course, some might argue that the RDA for lysine is unnecessarily high, but that’s a topic for another day….
We went to Greece last week (Derek had a workshop there), but most of the time we just ate in our hotel in Kefalonia. The food there wasn’t so inspiring (I guess it’s about what you would expect from an all-inclusive resort hotel), but I did appreciate that there were always beans available. We were there for five nights and they served chickpeas several times, fava beans several times, black eyed peas once, and various white beans.
We spent one day in Athens, and ate at two places that I can recommend for vegetarians—Chemin and Mani-Mani. Read the rest of this entry »
I say what we’ve been cooking instead of what I’ve been cooking, because with the new baby, Derek has been doing about as much cooking as I have, if not more. In the first few months he was mostly just making old standbys, but in the last week or two we’ve finally started to branch out and try some new recipes. I don’t have time to write full blog posts about each one, so I’ll write a short blurb here for each. Read the rest of this entry »
Here’s another recipe that Hanaleah made while she was here last week. It’s from the cookbook Buddha’s Table by Chat Mingkwan. We didn’t have the time to make the massamun curry paste from scratch, so we used store-bought red curry paste and added the sweet spices to it. Read the rest of this entry »
This is another recipe my sister decided to try while she was here last week, this time from Deborah Madison’s Vegetarian Suppers cookbook. Madison describes it as a “homey gratin”. You boil the cabbage and leeks, and then mix them with flour, milk, sour cream, eggs, salt, and finely chopped parley and/or dill. Read the rest of this entry »
My sister visited me last week, and picked this recipe from the Angelica Home Kitchen cookbook. In the end, however, she didn’t have time to make it, and so Derek and I made it for lunch today, along with a pan of some garlicky kohlrabi greens. Read the rest of this entry »
Derek’s parents brought us four pounds of giant black beans from Rancho Puerto. They’re big and meaty and delicious plain, but I thought they might also make a nice salad. We went looking for a recipe and found this recipe for a giant black bean salad with a honey jalapeño lime dressing on 101cookbooks. We’ve tried various salads from the 101cookbooks website before, and usually haven’t found them that inspiring, but everyone really liked this one. The dressing is a nice balance of sweet and spicy and tart, and it goes great with all the other ingredients (black beans, arugula, feta, and toasted almonds), each of which adds an essential taste and texture.
The only criticism I have of the recipe is that the amounts seem off. We had more than 2 to 3 “large handfuls” of arugula, but it wasn’t nearly enough greens for that amount of beans. And it seemed like there was more almonds and dressing than we needed for 3 cups of beans, although perhaps if we had had more greens, we would have used up all the dressing.
I don’t know how this recipe would be with regular small black beans, but I’d like to try it, as I can’t get my hands on giant black beans very often.
Alma is six weeks old tomorrow, and I’m finally finding a tiny bit of time to do some cooking. Derek brought home a savoy cabbage and a bunch of scallions, and I decided to try this Cook’s Illustrated recipe, even though it calls for green cabbage not savoy cabbage. The recipe recommends soaking the cabbage briefly to reduce bitterness / sulfurous and provide extra moisture to help the cabbage steam. I wasn’t sure if the savoy cabbage needed this step, but I did it anyways. Read the rest of this entry »
I wanted to use up some brussels sprouts and cilantro, and found this recipe for a tofu, sprout stirfry on 101cookbooks. It looked interesting, and we had all the ingredients on hand, so Derek and I gave it a try for lunch yesterday. Read the rest of this entry »
I had a butternut squash that was starting to go bad, and I asked Derek to choose a recipe to use it up. He chose this Yotam Ottolenghi recipe for roasted butternut squash and red onion with tahini and za’atar, which I was happy about, because it would allow me to use up some of the zaatar I bought to make the last Ottolenghi recipe we tried (this za’atar spiced beet dip). You can find more comments about the recipe (and a photo!) on this seriouseats page. Read the rest of this entry »
This was another pantry-cleaning-inspired selection. I wanted to use up some whole (unhulled) barley, and Derek and I chose this refreshing-sounding recipe for a barley salad from the 101 cookbooks website. Read the rest of this entry »
I’m doing an end-of-the-year pantry cleaning, and wanted to use up some risotto rice. Derek and I looked at a couple of different recipes and finally decided on this pumpkin risotto recipe from the Union Square Cookbook. The recipe first has you make a pumpkin broth using standard vegetable broth ingredients (onion, leek, celery, carrots, etc.) as well as 2 cups canned pumpkin puree, maple syrup, and sweet spices like cinnamon, nutmeg, and allspice. Once the broth is made, you make the risotto, adding diced winter squash along with the rice, and then tossing in fresh sage, arugula, and mozzarella right before serving. Read the rest of this entry »
I bought a large bunch of mint for this lemon mint lentil potato ragout recipe, but didn’t use it all up, and went looking for something to do with all the mint. I found this recipe in Nancie McDermott’s Real Vegetarian Thai cookbook. It looked pretty simple and called for a whole cup of mint leaves, so Derek and I made it for dinner the other night. Read the rest of this entry »
I was looking for a recipe to use up some teff flour, and I came across this recipe for chocolate, teff, banana bread on the Cannelle Et Vanille blog. I vaguely recall making a different chocolate, teff, banana bread earlier this year (this recipe from the gluten-free-girl blog) and not being so excited about it. I’m not usually a fan of chocolate in banana bread—I normally prefer adding nuts and spices, as I find that adding chocolate or chocolate chips overpowers the pure banana-bread-y-ness. With this recipe, however, I absolutely loved the final product. I’m not sure what made the key difference (maybe it’s just the pregnancy talking?), but I adored this cake. It’s very sweet and very moist and very banana-y, with a tender crumb that is neither overly delicate nor overly gooey. Read the rest of this entry »
I’ve seen this Yotam Ottolenghi beet dip recipe show up on several blogs lately, and although beets and goat cheese is a standard combination, I’ve never tried beets and goat cheese with Zaatar before. It sounded interesting, so I thought I’d give it a try.
I used pre-cooked, pre-peeled beets, and so the recipe was pretty easy—just put everything but the garnishes in the food processor and blend. The puree tasted okay, but I could barely taste the za’atar, which was the reason I had picked the recipe in the first place. I ended up adding quite a bit more as a garnish on top of the puree. as well as more hazelnuts and goat cheese and scallions. (The garnishes seemed to disappear much faster than the beet dip.)
We ate the dip with pita bread, but it seemed to last an awful long time, given that it was only made from 6 beets. (Normally Derek and I could polish off 6 small beets in one or maybe two sittings.) Derek liked the dish more than me, but after we finally finished it I asked him if we should make it again, and he said no.
I think my main problem with the recipe is that it’s a dip. I just didn’t know what to do with it. I couldn’t figure out what to dip into it other than pita bread, and I didn’t really want to eat a massive amount of pita bread. I think I would have liked it better as a salad with sliced beets.
My sister loves this recipe for a yam and peanut stew with kale, and has recommended it to me several times. She mentioned it again last week and coincidentally I had (almost) all the ingredients on hand (everything but the roasted and salted peanuts and the scallions). Hanaleah said that I could leave off both, since they’re just garnishes. So I decided to make it for dinner.
I bought a new bottle of grade C maple syrup at Al Natura last week, and Derek really wanted to try it, but we were out of oatmeal. Forced to improvise, I decided to make this “better than oatmeal” recipe, which is basically mashed banana mixed with eggs, pecans, and spices. Weird, no? Read the rest of this entry »
For my next zucchini recipe, I chose this simple recipe from Sara Moulton Cooks at Home. Jack Bishop has similar recipes in his Italian Vegetarian cookbook. The idea is to concentrate the zucchini flavor by tossing the grated zucchini with salt and letting it drain, then squeezing out a lot of the moisture. Read the rest of this entry »