Heat it, mix it, top it, eat it
February 4th, 2010
This isn’t the first time I’ve discussed having a recipe formula instead of an actual recipe. If you can take the backbone of a recipe and manipulate the ingredients you are going to have many, many more meals at your fingertips. Exciting stuff.
But, a warning: this is not Julia Child level cooking by any means. Nor should it be. This is “I’m tired just got home and want to watch Lost while paying bills online but need something good to eat” kind of food. Choosing good, real, simple food instead of the allure of chinese takeout or McD’s is a gigantic step towards feeling your best. Good, real food keeps your body clean and your mind happy. That’s right – good food is the answer for a clean body and happy mind, not expensive detox kits or prescriptions.
Whoa. Now we’re talking.
Step 1
Brown rice. (Preferably soaked overnight in an acidic medium to deactivate phytic acid which blocks the absorption of important minerals. But if that didn’t happen, don’t worry. Next time.) Cook the brown rice. Make a lot so you can reheat later in the week!
Step 2
Choose a bean. Canned beans are perfect for this kind of meal. I prefer Eden brand beans based on the ingredient label (yes, those beans are cooked with nutrient rich kombu!) but recently found out that there is another great reason to choose Eden. From their website:
Eden Organic Beans are packed in steel cans coated with a baked on oleoresinous c-enamel lining that does not contain bisphenol-A (BPA)…These cans cost 14 percent more than the industry standard cans that do contain BPA. This costs Eden $300,000 more a year. To our knowledge Eden is the only U.S. company that uses this custom made BPA-free can.
But seriously, canned beans of any kind are preferable to takeout. So grab your beans and start thinking what flavors might work well with them. Black beans? Mexican. Chickpeas? Maybe greek. Canellini? Italian!
Rinse those suckers off and add to your rice.
Step 3
Veggie time. Choose quick-cooking veggies you can saute or stir fry in about 5 minutes. Or maybe you have some leftover carrots from last night, some frozen spinach in the freezer. Get creative. I recommend one dark, leafy green and one colorful sweet vegetable. Add to your rice and beans.
Step 4
Sauce it up. If you’re like most people, your refrigerator door is teeming with BBQ sauce, salad dressings and the like. A sauce made with natural ingredients is best, or make your own delicious topping – maybe oil, vinegar and fresh herbs. Anything goes.
This formula has been saving my butt in the past couple of weeks. Last week we made Southern Rice Bowls, using brown rice, black eyed peas, collard greens, chopped baked sweet potatoes and Annie’s organic BBQ sauce.
Last night, I grabbed leftover rice from the fridge and reheated it with black beans, napa cabbage, carrots and a black bean ginger sauce from Trader Joe’s. Feeling a little fancy, I added sesame seeds on top.
This formula is definitely a mainstay in my dinnertime repertoire. That said, I’d love to hear how you plan to use it and any ideas for flavor combinations! Go crazy.
And if you’d like to learn to cook even more real, healthy food, check out this e-course being offered by a fellow blogger! Looks like an amazing value and lots of fantastic information. I may just sign up myself…
This post is part of Fight Back Fridays.
This type of meal planning must be the answer to my recent dinner struggles! Both your post AND an email from Runner’s World came to me with tips like this today. I needed easy meal options that would also reheat for my husband’s busy work schedule (I never know when he’ll be home each day!) so this plan sounds great. I can’t wait to use these! Thank you!
February 4th, 2010 at 2:14 pmI love this type of meal preparation, and I keep cooked grains (usually brown rice, quinoa, and millet) in the freezer for nights when I’m really short on time.
I’m also happy to learn about Eden’s cans. I’ve been cooking up large batches of beans and freezing them in can-sized portions for the last year or so, but it’s nice to have a good alternative when I forget to replenish my stock.
February 4th, 2010 at 2:39 pmFor summer, I have a salad formula: pick a green (spinach, arugula, mixed greens). For the toppings, pick two of three: toasted nuts, dried fruit, cheese — and add a handful of each. For the dressing, mix one oil (olive, sesame, walnut, macadamia) and one sour thing (lemon juice, lime juice, vinegar). Toss and serve… Voila! I haven’t gotten adventurous enough to fly recipe-free with winter food, though. I’ll have to challenge myself and give it a try! Oh, and GREAT tidbit about the Eden beans. This is why your site is a must-read!
February 4th, 2010 at 4:39 pmI’m one of those people who needs a recipe to begin with, then I can tweak it, but I’m not great at inventing things from scratch. I’m going to try being more adventurous. BTW, I still make your millet/bean/sweet potato casserole on a regular basis. I especially like the leftovers reheated in the toaster oven… the millet crust gets all crunchy.
February 4th, 2010 at 4:46 pmYou are so right, Michelle. For breakfast today I combined leftover quinoa and butternut squash with chick peas, sauteed collard greens and a fried egg. Super delicious & nutritious and made in less than 10 minutes! I love the idea you present here to work with a formula, perfectly said.
February 4th, 2010 at 8:41 pmyummmmm yummm. This is totally the method I took with my beans and rice tonight and it was terrific!
Yes! The work out schedule and me feeling sluggish is what prompted me to increase my protein. Now that I’ve upped it, I feel 100% better
February 4th, 2010 at 10:00 pmI love meals-in-bowls and don’t eat them often enough. For “bean” I will often use browned tofu or tempeh, but chickpeas, lentils etc. do fine, too. And I love a miso-tahini sauce that I created over all. Yum. Thanks for the info on the Eden cans–I didn’t know that (but now understand why they’re a bit more expensive)
February 4th, 2010 at 11:28 pmThat looks absolutely delicious! Thanks for the recipe concept.
February 5th, 2010 at 2:18 amI’m a big fan of recipe formulas – you’re right they really do make those difficult cooking evenings so much easier. Mine would be
* saute onions and/or garlic
* add spices/preserved lemons/harissa/other oomphy flavours
* add protein (beans/lentils/eggs)
* add quick cooking vegetables like spinach, grated zucchini, chunks of fresh tomato
* serve with whatever else I can find in the fridge. That might be leftover quinoa, a few seeds, a bit of fetta, some olives, a splodge of yoghurt – whatever is available and I feel like
This basic plan is used a lot in our house and while it’s the same formula we end up eating quite different foods.
February 5th, 2010 at 4:12 amLove what you said about taking the backbone out of a recipe. So true. There are tons of way to make similar dishes that don’t require all the ingredients and labor in some recipes. I tend to do this with sauteed onion, carrot, zucchini and napa cabbage. Then I make a quick peanut sauce and its good to go. 15 min tops.
Oh, and thanks to your challenge I picked up some kale this week.
February 5th, 2010 at 7:49 amI LOVE LOVE LOVE this post. This is my life, but do I write it down? Yay Michelle you are a doll. Can’t wait to see you soon.
February 5th, 2010 at 2:10 pmThanks for the link! I am totally going to sign up for the e-course.
February 5th, 2010 at 4:36 pmCan anyone help me with cooking brown rice that has been soaked? Do I rinse and drain it then use 2 cups water to 1 cup rice as usual? How long on the stovetop? I’ve tried a couple of times and just end up with goo.
February 5th, 2010 at 7:32 pm“Choosing good, real, simple food instead of the allure of chinese takeout or McD’s is a gigantic step towards feeling your best.” AMEN. And as you keep demonstrating, it needn’t be “difficult,” “expensive” or any less tasty!
February 5th, 2010 at 9:19 pmThese are most often THE BEST types of meals to prepare. No preconceived notions or expectations of how something should be. Love your inspiration to living a continually balanced life. After all, we are here, so we may as well be at our best and that comes from the foods we consume!
February 6th, 2010 at 12:30 pm[...] Real Food Mama (Getting the family to drink Kefir)43. Breastfeeding Moms Unite! (Pico De Gallo)44. Michelle @ Find Your Balance (A quick meal formula)45. Little Locavores (Souffle: Kid Friendly Supper)46. Kitchen Stewardship (Homemade Mayo – my [...]
February 11th, 2010 at 3:23 pmAwesomeness. I too am a big fan of formula recipes-or as I call them “not really a recipe” or “kind of a recipe.” It gives so much more freedom, and the permission to just use what you have available-rather than succumbing to the take out menu because you’re missing a special ingredient. Thanks!
February 11th, 2010 at 7:41 pmGreat post; I love your formula and I’m surely going to try this for my evening dinners…Thanks Michelle…Have a great night.
February 14th, 2010 at 7:59 pmGreat post! Looks like we have a similar “back bone” to our impromptu meals. I have a similar post on my website too. Great minds think alike!
February 16th, 2010 at 9:50 am