Review: Chickpea Shakshuka – The Minimalist Baker


Chickpea Shakshuka – The Minimalist Baker 

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Shakshuka or Shakshouka is a Middle Eastern dish typical cooked with pouched eggs.  The word simply means “mixture” and is typically cooked with tomatoes, spices like cumin and coriander, chilies, and onions, but ingredients vary from country to country.  It is often served for breakfast, but is popular any time of the day and especially in winter.


Chickpeas

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Cooked, dried chickpeas – Try cooking your own beans in place of canned beans.  It is cheaper and greatly reduces your sodium intake.  If you are riding the Instant Pot wave or you use a pressure cooker you can make these without soaking! WHAT, yes… NO SOAKING!!! Soaking is the part I always forget and used to keep me from using dried beans.  Don’t fear the Instant Pot or pressure cooker, it will quickly become your friend.

The first time you cook your beans without soaking you may feel like your can actually feel your momma staring you down, but it will be OK.  Don’t believe me? Ask the L.A. Times in this great article “Don’t soak your dried beans!  Now even the cook kids agree” by
Russ Parsons The California Cook!


Homemade yogurt

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I made my Shakshuka a liiitttlle hot and had to top it with yogurt because, well…basically I’m a wimp when it comes to hot foods!  If you too need to cool it down try making your own yogurt. It is very easy and only takes a little “active” time.  I follow Martha Stewarts guide.  You can make yogurt with some yogurt and milk or with yogurt starter and milk.  Personally I find a little individual size yogurt pot works well as a starter and my yogurt is more consistent, the only down side is the yogurt bacteria won’t hold up to use my homemade yogurt as the starter for a second batch.

A friend of mine laughed at my yogurt maker and thermometer and said “All you need is an oven and your finger.  When the milk boils pull it off, when you can put your finger in it for a few seconds comfortably add your yogurt- done!!”.  She is right, as you get more comfortable with making yogurt you will find your own way and be able to do it without thinking about it.


The Review: 

 

Time: 30 minutes

Ease: Easy!  Even if you cook your own beans and make your own yogurt, this is an easy dish to make.

Review:  I can’t take credit for finding this amazing vegan dish, my daughter found it and is a major fan of Dana and John of The Minimalist Baker.  Thanks for this recipe!!

My husband and are neither vegans nor vegetarians, but I guess we are reducetarians, we are eating much less meat and far more whole food, plant based foods.  No matter what your food choices, this is a nice dish to add to your home cookbook and would make a great “Meatless Monday”.   It is protein packed and a good source of fiber with iron, B-6, magnesium, potassium, A and C thrown in!

This is easily a dish you can throw together after work or make ahead and take for lunch and you can customize the spices to your own taste.  I used tomatoes with jalapeños in mine which is great for my husband, but was a bit too hot for me, hence the yogurt.  Even too hot, I really enjoyed the flavors of this dish.  This will be a repeat dish!  Nice job Dana and John!

Tips:

  • Try making your own beans and yogurt, as mentioned above
  • Browning tomato paste – I like to brown my tomato paste before adding my wet ingredients, I find it adds a nice rich flavor and only takes a few minutes longer. Learn more at Today.
  • Try adding the eggs: Once your dish is complete carefully crack eggs into your oven safe pan on top of your tomatoes and chickpeas, season with a little salt and pepper and pop into the oven for about 7 minutes or until the eggs are just set, don’t overcook.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.


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Review: Chicken & Veg Stir Fry with Udon Noodles – Anne Burrell

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Chicken and Vegetable Stir-Fry with udon noodles – Anne Burrell

Recently my husband was out of town for a couple of weeks and I might have binge watched America’s Worst Cooks on the Food Network, ya now…maybe.  OK, I did!  I had never seen the show and enjoyed it, the mentors do a great job teaching basics like knife skills, definitions, and styles of cooking.  I have been holding my knife wrong and now when I stick my finger out on the the blade I can visualize Anne Burrell running down to paint my finger with red marker and I pull it back in.    I am a pretty decent cook and comfortable in the kitchen, but I was reminded that most of the difficulty in the kitchen is in our minds.  So, i encourage you to hop in there and be adventurous.  It just seems scary, but once you step out and try you will be surprised and delighted.

One of the recipes Anne Burrell made was a simple stir-fry.  I gave it a try this week and think you will find it an easy and yummy meal to fix any night of the week.

Time: 30 minutes

Ease: Easy

Review:  This dish was made to be a substitute for Carry-out and I think it did a nice job.  It was quick and easy to prepare, full of flavor, and had that Take-away/Carry-out feel.  I realized a little too late that I had forgotten to buy edamame, but it still had a nice blend of textures and flavor.  I think this is a dish you will be able to play with and make your own.  Some of you will want a spicier dish, try adding chopped Jalapeños  as a garnish to complement the one in the dish.

Tips:  Mise en Place – A French term meaning “putting in place”.  You know all those little bowls with the prepped ingredients that you see on the cooking shows? That is a Mise en Place.  This is a huge time saver and sometimes a dish saver!  When you are cooking and a lot of things are going on you will be glad you already have your items prepped and ready to go.

  • Read your recipe
  • Prepare each recipe item and place in a small bowl or dish
  • Before you begin cooking, double check and make sure you have every ingredient that was listed prepared and ready to go in your dish
  • Keep the prepared items close by; at your stove, a nearby counter etc.  This way you save time by having it at hand.
  • Now start cooking.  As you get to each step just grab the right bowl and add it in.

Enjoy!


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

Review: Portobello Mushroom Tacos with Salsa Verde – Forks Over Knives

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Portobello Mushroom tacos with Salsa Verde – Forks over Knives

My husband and I are on the journey of eating a more whole food, plant based diet and I have to say we are enjoying it!  There were doubts in the beginning, but we made gradual changes, which I highly recommend.  Most people are not ready to jump in all at once into a big change, but gradual changes can often help us stay the course. Try starting with Meatless Mondays!

I am finding that it is easier to eat healthy foods than to find healthy foods.  The stores are filled with items with suspect ingredients, restaurants have sparse healthy choices at best and it can even be hard to find recipes that are easy and “normal”.  Many of the recipes I have found are pretty exotic, but with a shift in our culture towards eating more fruits, vegetables, whole grains, and legumes I expect the options to improve.  Today’s recipe review is a winner and even my meat loving man really enjoyed it!


Respecting Copyright laws, I don’t publish full exact recipes unless I can find an online link or have permission from the source, so I have provided the pieces of information for you to pull the recipe together.

  • Grilled Portobello mushrooms
  • Corn tortillas
  • Salsa Verde – The recipe can be fond in the Forks Over Knives Cookbook.  I have provided a link to a similar salsa below.
  • Top with lettuce, red onion or anything you see fit to use.  We also used radishes and mix of shredded cabbage with red onion, cilantro and lime juice. It provided a nice zing and texture.

Tomatillo Salsa – Food and Wine.  This recipe is similar to the one by Forks Over Knives.  Try adding lime zest and using green onions in place of onion.  Have fun with this recipes and play with the ingredients.

Time: 1 Hour marinade/ 10-15 minutes

Ease: Easy-moderate – This is really an easy recipe, but if you are unfamiliar with portobello mushrooms or tomatillos it could feel challenging.  Just relax, follow the directions, and enjoy.

Review:  As much as we are trying to reduce our meat consumption, my men folk aren’t quite on board for extreme reductions.  This week my husband and son were going to be away from home and I planned this awesome dish for myself, but then the hubs came home.  I gently informed him that I wasn’t changing the plan and he would like it.  He loved it!  The mushrooms made this feel like a more hearty dish and once we added all the other yummy stuff – don’t forget the salsa!!, the tacos felt like we had stepped into a restaurant for dinner.  Did I mention the salsa?  It is a must, it really rounds out the dish.  The recipe calls for the salsa, lettuce and red onion to top the tacos, but we found adding the cabbage and radishes gave this dish more texture and flavor.  I highly recommend this dish, it is delicious, easy, healthy, and WHPB (whole food, plant based). Be adventurous and let your meat eaters try it.

Tips: It is important to have good tools in your kitchen and two handy tools are a zester and good juicer.  My juicer (known as a fruiter in our home) was my grandmothers and the difference is significant.  Older tools like graters and juicers used thicker metal and real metal.  I find my older tools at estate sales.

Forks Over Knives offers a cooking class that I would love to take and you may want to consider.  I’d like to take it to be able to help others be more confident using grains, legumes, veggies, etc. and empower people to make health their habit, even in the kitchen.  (I am not being paid or endorsed by Forks Over Knives, I just liked the recipe)

Enjoy


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

Need Potassium? Eat your Veg!

Roasted Vegetables 

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Recipe below

According to http://www.nutritionfacts.org less than 2% of Americans meet their recommended  minimum adequate intake of potassium.   This is in large part to our avoidance of veggies!  So, what’s the big deal you ask?  I thought potassium was just for cramps.  I don’t have cramps; so, I’m good right?  Wrong.  Let’s have a crash course in potassium.

Potassium“It is also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function”. – University of Maryland.

Ok, so what does it do?

  • Helps maintain the balance of electrolytes in your body
  • Helps your kidneys filter blood
  • Helps the heart beat
  • Helps manage blood pressure
  • Helps the muscles contract
  • Helps deliver oxygen to the brain which helps your cognitive abilities
  • Helps metabolism by helping to release energy from protein, carbs, and fats
  • Helps your nervous system

Wow, that’s a lot!  It looks like potassium is more important that I thought!  How do I get more in my diet? Eat your veggies!

It is important to have a healthy balance of potassium, sodium, magnesium, and calcium and the best way to get this balance is trough a variety of whole food! Real foods; eat all the colors! in other words, eat food that rots, but eat it before it does and you will be on your way to reaching your goals.

You don’t have to eat bananas all day to get your potassium, it can be found in many foods.  Here are a few:

  • Dark greens
  • Beans
  • Blackstrap Molasses
  • Potatoes
  • Bananas
  • Fish
  • Prunes
  • Zucchini
  • Milk
  • Yellow Squash
  • Sweet Potatoes
  • Tomato sauces (watch the sodium)
  • Yogurt
  • Clams
  • Orange Juice

All of these foods are packed with other nutrients our bodies need too.  To get the most out of your foods try putting foods together that help the body better absorb the nutrients, such as olive oil on your veg to help your body better absorb fat soluable vitamins like A, D, E and K or eat vitamin C with Iron rich food to help your body better absorb the iron. Try serving broccoli with your steak!

Here is a potassium packed dish to get you started:

Roasted Vegetables, 1-2 servings – I eat this as one serving as part of a yummy lunch!

  • 1 zucchini
  • 1 yellow, crook neck squash
  • 1/2 onion
  • 1 large radish
  • 1/2 cup mushrooms
  • 1/4 – 1/2 tsp Olive Oil

Chop the vegetables in large chunks and toss in olive oil and your favorite seasoning, I used Greek Seasoning from Penzey’s spices.  Then Roast at 425 for 15 minutes or desired firmness. The crispier the better! That is it!  It is very easy to roast vegetables and it brings out amazing flavor.

According to Caloriecount.com this one bowl of veggies comes in at 1, 159 mg of potassium.  The daily recommendation is 4700, so it isn’t enough, but it is a good start. Plus it has 6.5 g protein, 6.4 g fiber,  785 IU vitamin A, 75 mg vitamin C,  81 mg Calcium, and  2.8 mg Iron!  That is a powerhouse bowl of veggies!

Try adding kale to your smoothies and finding a way to add fruits and veggies to every meal.  If you do this on a regular basis, your taste buds will begin to love it and your body will crave it, and you will find it is easy to meet your potassium needs.

Today I had the veggies above and a smoothie with homemade yogurt, strawberries, banana, a cup of kale, 1 cup of milk and 2 scoops Shaklee Life Shake.  This brought my potassium up to  3028 mg for the day so far!  Looking good!


I try to buy organic veg etables and non-gmo foods because I feel it is the best choice for our family, but they can be more expensive and it is better to eat your veggies then to skip them all together because organic was too expensive.  Do what you can as you can!