Recipe: Easy Brown Rice Salad

I can't tell you how many times I get asked about healthy lunch options. Well, lately I've been interested in this topic myself. As I previously posted, I recently started working in an office again, part-time. And considering there aren't too many great lunchtime eats in my part of town, I have embraced the opportunity to hone up my ability to create meals-on-the go.

For me, it's important to create something that doesn't take a lot of time to put together in the morning, tastes great, and can be eaten at room temperature. This brown rice salad is one of my favorite dishes that I've come up with and thought I would share.

I love the fact that this dish uses my leftover brown rice and doesn't require any salad greens. As a result it's a nice change from the usual salad, as well as a bit heartier. I really just throw in whatever I have in the kitchen - some parsley, canned chickpeas, carrots, cherry tomatoes, raisins, feta cheese. I even threw in some sweet pickle slices that I purchased from my neighborhood pickle guy. And then topped it with a simple dressing.

You'll note in my recipe there are no measurements. It's really about throwing things together.

Salad
cooked brown rice
a few sprigs of parsley, chopped
a carrot, cut into matchsticks
a few cherry tomatoes
a few sweet pickle slices
a handful of raisins
feta cheese

Dressing
2 parts olive oil
1 part balsamic vinegar
1 part brine from pickle juice
salt and pepper

Throw all ingredients in a tupperware container. Top with dressing. Enjoy...wherever you are!

Getting the most from your leftovers

It reads like an upscale menu: Garden Sunshine Burger with Plum Chutney, Wild Rice, Sauteed Kale and Skillet Potatoes. You'd never guess this meal would be made from leftovers. And better yet, put together in 15 minutes.

Often in those situations when I don't feel like cooking, I look to my Tupperware containers for guidance. This week I found a container of wild rice looking for a new home, as well as some potatoes from a weekend brunch.

Yet rice and potatoes hardly make a complete meal. So I began my search for protein, and found some Sunshine Burgers in my freezer - made entirely from brown rice, sunflower seeds, carrots and herbs. For the vegetable, I cooked up some kale. A simple preparation which I've made countless times - sauteing garlic and chili flakes in olive oil, with kale and sea salt.

Almost done. My lunch was just missing some flavor. And so I turned to my trusty condiments, where I found a great homemade plum chutney I purchased from a sweet Indian lady at my local farmers market. I could now enjoy my lunch.

Want to make the most of your leftovers? Here are a few tips:

Tip 1: Make twice as much rice as you need. Why? Cause it can be used in all sorts of dishes. For ideas check out my recipes for Coconut milk rice pudding, Japanese breakfast, and Mexican rice and beans.

Tip 2: Keep plenty of condiments on hand. There is no better way to make leftovers more exciting. Personal favorites include Hampton Chutney Cilantro Chutney, Sriracha hot sauce, and Green Mountain Gringo's salsa.

Tip 3: Always serve something fresh with something old. Even if just making a simple salad or vegetable saute, it helps bring more excitement and aliveness to your meal.

Recipe: Lemongrass Tofu with Green Beans

If you've ever searched for a way to make tofu more appealing, this recipe is for you.

I was inspired to make this Vietnamese dish after finding a great book, Pleasures of the Vietnamese Table by Mia Pham. The main ingredient, lemongrass, was conveniently found on the shelves of my local food co-op. I imagine others may have to search a bit harder to find (try an Asian grocery store or natural foods store).

My version is slightly different from the book. I added green beans, replaced sugar with agave nectar, and spiced it up a bit with some Sriracha sauce (a spicy Thai condiment you can find in many Asian restaurants and increasingly in grocery stores).

When using lemongrass, you'll want to peel away the tough outer layers. In fact, you'll probably discard more of it than you'll use. The soft, fragrant center is what you'll want to be cooking with.

Serves 4

2 lemongrass stalks, outer layers peeled, inner white part thinly sliced and finely chopped
1 1/2 tablespoons wheat-free tamari (or soy sauce)
1/2 teaspoon crushed red pepper
1 teaspoon ground turmeric
2 teaspoons agave nectar
1/2 teaspoon salt
1/2 teaspoon Sriracha sauce (optional)
12 ounces tofu, drained, patted dry and cut into 3/4 inch cubes
4 tablespoons coconut oil
1/2 red onion, diced
2 shallots, thinly sliced
1 teaspoon, minced garlic
1/2 lb fresh green beans, cut in 2 inch pieces, stems removed

1. Combine the lemongrass, tamari, crushed red pepper, turmeric, agave nectar, and salt in a bowl. Add the tofu cubes and turn to coat them evenly. Marinate for 30 minutes. [If you desire a little more spice, I suggest adding some Sriracha sauce]

2. Heat half the oil in a large cast iron skillet over moderately high heat. Add the onion, shallots and garlic and stir for about 1 minute. Reduce heat to medium, add the green beans, a bit of water, and cook for another 5 minutes until cooked (but not too soft). Transfer to a plate and keep warm.

3. In the same pan, heat the remaining oil over moderate heat. Add the tofu mixture and using spatula or chopsticks, turn so it cooks evenly, about 4-5 minutes on each side. Add the onion and green bean mixture and cook for another 2-3 minutes.

4. Remove from heat and transfer to serving plate. Serve with brown rice.

Recipe: Butternut Squash Wild Rice Salad

I find my cravings change with the seasons. And this recipe is essentially autumn in a bowl. It combines some of my favorite ingredients this time of year - butternut squash, wild rice, pomegranates, walnuts and arugula.

For most salads, I don't really measure ingredients. So I've done my best to estimate. If you end up with a lot more squash on your salad than you'd like - don't say I didn't warn ya! Fortunately, it keeps well and tastes great the next day.

Serves 4

1 small butternut squash, peeled and cubed
2 tablespoons olive oil
2 tablespoons agave nectar
1 cup wild rice, cooked according to package instructions
1/2 cup pomegranate seeds
1/2 cup walnuts, chopped
2 tablespoons orange juice
1 1/2 tablespoons walnut or flax oil
1 1/2 tablespoons lemon juice
arugula or salad greens, washed
salt and pepper

Preheat oven to 425 degrees. Toss squash, olive oil, agave nectar in a large baking pan. Cover and roast in oven for 15 min. Remove from oven, turning squash in pan. Return to oven for another 10-15 minutes until squash is browned and tender. Sprinkle salt and let cool.

Once squash is done, insert walnuts in a baking pan. Let toast in oven for about 5 minutes. Make sure they do not burn. Turn with spatula if necessary, remove when fragrant.

Whisk orange juice, walnut oil, and lemon juice in a small bowl. Season with salt and pepper to taste.

Combine greens, pomegranate seeds, walnuts in a bowl. Serve with room temperature or warm roasted butternut squash and cooked wild rice. Toss and coat with dressing.

Recipe: South Indian Green Beans

Sometimes, believe it or not, I crave Indian food. And when I do, I like to have a side of green beans on hand. Especially when they are in season, as they are right now.

This dish is so simple to make and goes great with brown basmati rice and rajma. Most ingredients are relatively easy to find, with the exception of curry leaves. Most natural food stores have started to carry them (generally with the herbs), and you can of course find them at ethnic grocery stores.

And yes, it can be ready in only 15 minutes!

Serves 2-3

1/2 lb green beans, edges trimmed and cut into 2 inch pieces
1 clove garlic, minced
1/4 tsp black mustard seeds
1/4 tsp turmeric
1/2 tsp whole or ground cumin
1/4 tsp ground coriander
1/4 tsp salt (or to taste)
4 curry leaves
olive oil

Heat 1 tbsp olive oil in a large saucepan over medium-high setting. Add mustard seeds and wait until they begin to make a popping sound. This means the oil is warm enough. Then add turmeric, cumin, coriander, garlic, and curry leaves. Saute for about a minute, allowing flavors to infuse.

Next, add green beans and a tiny bit of water (maybe 1/8 cup). Reduce heat to medium and cook for another 5 minutes, until green beans are cooked, but not too soft. Add salt and cook for another minute or so.

Note: If you desire a sweeter taste, you may also add a bit of agave nectar (1/2 tsp or so) or shredded coconut.

Recipe: Coconut milk rice pudding

As a boy who grew up on my mother's kheer, I was very proud of myself for coming up with a healthier take of this classic Indian recipe. My version is dairy-free, gluten-free, uses whole grains, and has no refined sugar.

I was inspired to make this recipe, based on the leftover grains I had been collecting in my refrigerator. I made this one with both rice and quinoa. Feel free to use just one or both. Either way you can't go wrong!

The coconut milk gives it a creamy flavor. The cardamom, cinnamon and cloves add an Indian aroma. And the agave nectar works great in place of sugar.

Did I mention it only takes 15 minutes to make?

Serves 4-6

8 oz coconut milk (1/2 can)
1 cup unsweetened soy milk
2 cups cooked grains (brown rice or quinoa)
1/4 cup agave nectar (or more or less depending on taste)
1/2 tsp cardamom
1/2 tsp ground cinnamon (optional)
1/4 tsp ground cloves (optional)
1 tsp vanilla extract
raisins (optional)
pistachios, toasted and chopped (optional)

Heat the coconut and soy milk in a heavy sauce pot over medium heat, until it comes to a simmer. Add sweetener and thicken until dissolved. Add the precooked rice, spices and heat through.

Simmer until it thickens, but don't let it become too dry.

Remove pot from heat. Stir in vanilla. Add raisins and pistachios if desired. Serve either warm or cold.

Seaweed: My friend and yours

I'll admit, I'm a sucker for underdogs. And I can't think of a food item more in need of a public relations overhaul than my friend seaweed.

Sea vegetables do not necessarily inspire in the kitchen, but these nutrient-rich foods are much needed in modern diets. I especially recommend to my vegetarian clients and those who eat a diet heavy in convenience foods. Seaweed is a rich source of iodine, which promotes proper thyroid function, as well as magnesium, calcium, and b-vitamins.

Thanks to a heavy influx of Japanese restaurants in the last ten years, many individuals have had a relationship with seaweed - from nori, the sea vegetable that holds together our dear sushi rolls, to hijiki or wakame, which is used in seaweed salads. However, in the home, most of us are still clueless.


One simple solution I've discovered in the last year is to add a two-inch strip of kombu in the cooking water of my brown rice or any whole grain or bean dish. By cooking slowly over time, the minerals in the sea vegetables naturally form a nutrient-rich broth that is absorbed by the rice. And if the sight of seaweed makes you gag, no worries, just throw it out and enjoy rice! You'll still get the benefit of the added minerals.