Savoury Oatmeal

Last week I was down with a terrible cold and I could barely think of food much less rustle up the energy to cook anything...but starving was not an option and I still needed some nutrients and vitamins to fight off the nasty virus. So I turned to something that funny enough has created a lot of buzz....savoury oats?

Most of you I'm sure are used to having your oats with berries, honey, nuts and everything sweet and breakfasty...I was the same. Then I started trying to incorporate more oatmeal into my diet for all the wonderful health benefits...cholesterol reduction...lowers risk of heart disease...high fiber...and the list can just keep going on.

I was so gung-ho about adding it to my diet that I went full force with a bowl of oatmeal with raisins, nuts, and honey almost everyday. And while it was lovely for the first day or two...I eventually got tired of the same flavours. Add on the fact that I don't have much of a sweet tooth (give me a bowl of salty fries or chips over a chocolate bar anyday!)...and I guess you can see where I'm going with this...

I needed my oatmeal to be salty and while I had never heard of anyone eating their oatmeal with anything other than sweet ingredients I decided to venture out and try it. The first time I was quite conservative and I grated a bit of white cheddar cheese into my hot bowl of oatmeal...stirred it all in...took a bite...and then immediately wondered to my self why I have never done this before! It was delicious!! Cheesy goodness with a nice salty edge...It was lovely and so the next day I got even more adventurous and decided to make it really Asian...I drizzled in some soy sauce, chilli sesame oil, minced ginger and I stirred in spinach and sauteed mushrooms...took a bite...and gosh if I thought the cheese oatmeal was good...then this was orgasmic!! It was almost exactly like a bubur(congee/rice porridge) but less starchy and so much easier to pull together. It was love at first sight I tell you...not quite the same love Garlic and I shared...but it was still love. I brought a bowl of different savoury oatmeal variations for lunch everyday that week and never got tired of it...and to tell you the truth...I might have trouble going back to a sweet breakfasty oatmeal!

You can play around with many variations on this...cheese and dried chilli flakes...make it like a bubur ayam (chicken porridge) by stirring in cooked chicken, soy sauce, fried shallots and chopped scallions...maybe even something with spices...or curry powder...this little bowl holds endless possibilities. You can even cut down on cooking time by using instant oatmeal...that's what I do when I didn't have the energy to cook!

This lovely bowl was my dinner last night after yoga...

All I did was pour boiling water on my instant oats...drizzled in soy and sesame oil...toss in some steamed broccoli...sprinkled with pepper...and voila! A healthy nutritious dinner ready in less than 10mins.

Idiot's Guide #5: Spice Roast Pumpkin

In all honesty there can be too much of a good thing...I love my job because of all the food reviews and events I get to go to...but when they all happen at the same time it can make a person weary of the exact thing they love! Which is why this week I am exhausted at the thought of food...I don't want to eat any more of it...I don't want to cook it...or smell it...all that pleasure has drained away because there has simply been too much. I am full...simply put. No cravings...no desires...just full.

This is why when I was trying to figure out what in the world to make for lunch today I decided to go with something that would fill my stomach just enough to keep me going...but with a lot of nutritional content and no heaviness or greasiness! Just pure simple comfort food.

I had a pumpkin in my fridge that needed to be cooked...and so I decided to just chop it into cubes and toss with a few spices and roast...very simple but nutritious. Pumpkin is very high in carotenoids that are really good at neutralizing free radicals. They also have a lot of nutrients like iron, zinc, and fiber...so I figured a tupperware of this for lunch would be just fine!

Spice Roast Pumpkin

1/4 Pumpkin cut in cubes

1 tsp Cumin

1 tsp Coriander

1 tsp Cayenne Pepper

1 tsp Salt

2 tsp Olive Oil

Heat oven to 150C. Toss pumpkin cubes with all the spices and coat with olive oil. Using your hands to do this makes for a more even spread of the spices. Spread the pumpkin cubes out on a baking dish and pop in the oven for 30mins or till the cubes are tender. Enjoy!

Mediterranean Quinoa Salad

Quinoa is an ingredient that most people are not familiar with, but this protein packed powerhouse is perfect for a light yet filling carb free meal. Quinoa contains a balanced set of essential amino acids making it a complete protein source. It is also gluten free, easy to digest, a good source of dietary fibre, and is high in magnesium and iron.

I decided to toss the Quinoa with dried fruit and nuts to give it a Mediterranean flair that is exotic and delicious. This can be eaten as a main dish or you could omit the chicken and have it as a side. It's delicious either way!

Mediterranean Quinoa Salad

Handful of grilled chicken
1/2 cup chopped dried cranberries
1/2 cup chopped dried figs
1/4 cup toasted almond slivers
Rind from 1 lemon
Lemon juice from half a lemon
1 tbs olive oil
Salt and pepper to taste
1/2 cup cooked Quinoa (as per package instructions)

Once the Quinoa has cooled down, toss in the cranberries, figs, almond slivers, chicken and lemon rind. Squeeze lemon juice on top and drizzle in the olive oil and mix well. Add some salt and pepper. This can be made the night before and kept in the fridge.

Idiot's Guide #4: Pasta Salad

For a light quick meal a pasta salad is always a good bet. It can be highly nutritious and so satisfying at the same time. This recipe can be changed up in many ways...you could use any type of pasta you enjoy...you could choose to use tuna or smoked salmon...or chicken...that is why this dish is so simple...just use what meat or veggie you have on hand and voila!

In this salad I used a wild rocket pesto that I bought at the store...but feel free to make your own pesto or buy any kind that you would like...a pasta salad is so versatile and will taste good with just about any sauce.

Pasta Salad

1 can charbroiled salmon drained
1 cup sautéed mushroom slices
1 red pepper diced
1 bunch steamed asparagus roughly chopped
1/4 red onion diced
1 tbs olive oil
3 tbs pesto
2 cups of tri colour fusilli cooked as per package instructions

Toss the fusilli with olive oil so that the noodles don’t stick together. Add in the salmon, mushrooms, red pepper, asparagus and red onion. Mix in pesto when ready to eat.

Idiot's Guide #3: Okara Quinoa Burger

If you've been reading this blog for a long time you would know that I am absolutely nuts about burgers...however having a juicy beef burger daily isn't exactly the healthiest of options...which is why I have been looking for a great vegetarian patty...one that is simple to make and is filled with protein and goodness but not the fat...

Last week I finally came up with something that is not only delicious but is super good for you!

Remember the leftover Okara from the soymilk escapade? I decided that this would be a great addition to a burger patty...along with a favourite of mine...Quinoa...and for an additional salty sweet juicy flavour I added in a Bulgogi paste...but the flavour can be changed depending on what you have on hand...a tomato based sauce works...or even a pesto...or tapenade....the possibilities are endless...so play around with it!

R (The type of guy who believes a meal isn't a meal without some type of meat, chicken or fish) enjoyed eating this eventhough there was not a trace of meat...the patty is very filling...I had it on its own...and R ate it with the burger bun...I even sauteed some bulgogi portobello mushrooms to top it off...absolutely delicious!

Okara Quinoa Burger

1 Cup cooked Quinoa

1 Cup Okara

2 Egg Whites

3 T Bulgogi Sauce (substitute with any sauce/flavour you want)

1 T Spicy brown mustard

1 1/2 tsp Garlic, granulated

1 C bread crumbs

1 tsp Chili powder

Salt and Pepper to taste

Drizzle of Olive Oil to cook

Step 1: Mix all the ingredients in a large bowl and then shape the patties by hand

Step 2: Heat up the oil in the pan

Step 3: Add the patties to the pan and brown nicely on both sides about 3mins per side

Step 4: Enjoy as a patty alone or in a burger bun topped with your favourite fillings and condiments

Idiot's Guide #2: Cream of Broccoli

In light of the New Year, with resolutions to keep such as healthy eating and more exercise...We have decided to have a veggie soup night once a week...and I have no excuse to deviate as R got me a food processor for Christmas that has made blending and pureeing a breeze.

Apart from the healthy eating...I have to confess...I have another motive for making soup...I came across a veggie soup blog challenge -- No Croutons Required on Food and Spice ...perfect timing too! I had so much fun doing the Chocolate Cake Challenge and I came in second place! Thanks to all my fans who voted for me :)

I decided to go with a Broccoli soup as it's a power food that is often underestimated.

Broccoli contains phytonutrients which have significant anti-cancer effects in addition to detoxing and cleansing our cells, lowering heart disease, aiding in cataract prevention, giving us stronger bones, boosting our immune system and more! Why wouldn't we want a bit of this in our diet?

Cream of Broccoli

2 Heads of Broccoli roughly chopped
1 Stalk of Celery roughly chopped
1/2 an Onion roughly chopped
1 Clove of Garlic
6 cups Vegetable Stock
1/2 cup Cream(Healthier option: low fat milk)
Salt and Pepper to Taste

1. Put the broccoli, celery, garlic and onion in a large pot with the vegetable stock and bring to a boil.

2. Once it starts boiling put the flame on low and simmer for 30mins.

3. Scoop the vegetables out of the pot and put them in a food processor or blender.

4. Add some of the stock from the pot and blend. Add stock depending on the desired thickness your soup. I like mine quite thick so I didn't add much soup.

5. Add the cream or low fat milk and blend a bit more with some salt and pepper.

6. Pour into a bowl and enjoy with a nice crusty bread!

Idiot's Guide #1: Chorizo Sausage Lentil and Bean Stew

For the first idiot's guide I decided to go with something really simple and healthy...

and what could be more simple than a complete one pot meal?

I wanted to do something with lentils as they rarely get the credit they deserve. Albeit a small and conveniently forgotten ingredient this legume packs a punch! Lentils are a good source of cholesterol lowering fiber and they are great at managing blood-sugar disorders. In addition to this, lentils are high in protein, low in fat, and contain essential minerals and vitamins. At just 230 calories a cup this is a hearty satisfying meal that your body will thank you for!

Ingredients:

1 Onion cut into wedges

3 Cloves of Garlic sliced

2 Carrots chopped into bit sized pieces

3 Chorizo Sausages cut into chunks

1 teaspoon Thyme (Fresh or Dried)

2 cups of Lentils or Mixed Beans (I used a bag of mixed lentils and beans for this)

1 cup of Red Wine (This is optional and if you don't have wine just put in an additional cup of water or stock)

3 cups of Water or Chicken Stock

1 tablespoon oil

Salt and Pepper to taste

Step 1: In a large pot heat 1 tablespoon of oil on medium heat.

Step 2: Add the Chorizo Sausage chunks to the pot and fry just till browned.

Step 3: Scoop the browned sausages out of the pan and put them on a plate to use later. Keep the flame going.

Step 4: In the same pot add the onion wedges and the garlic slices and sautee till the onion turns translucent. If the garlic browns too fast turn the heat down a little.

Step 5: Once the onions are translucent add the carrots to the pot and give it a stir.

Step 6: Pour in the wine and scrape up any bits that might have stuck to the bottom of the pot (This is known as deglazing).

Step 7: Add the water/stock and thyme and bring to a boil.

Step 8: Add the lentils/beans and turn the heat down to the lowest it will go (This is known as bringing it down to a simmer). Put the browned Chorizo Sausages back into the pot.

Step 9: Cover the pot and cook till the beans are tender (This can be anywhere from 20 - 40mins). Just check frequently and do a taste test.

Step 10: Once the beans are tender you can turn off the heat. Stir in some salt and pepper, put some in a bowl and enjoy with a nice crusty bread!

An Idiots Guide to Cooking

The other day I was chatting with my sister online and she told me she was moving out of my parents place and needed to learn how to cook. This was how our conversation went:

Sis: Can you send me some simple healthy recipes that I can try?

Me: Just check out my blog there's some stuff on there

Sis: Yeah but everything on your blog is complicated it's for people who know how to cook! I need an idiots guide.

Me: Hey! that's a great idea! I'll start an idiots guide on my blog...something very simple with explicit instructions and with pictures to follow.

So I'll be starting an Idiots Guide to cooking on here pretty soon with pictures detailing each step. For now though I'll leave you with a cous cous recipe which is simple enough ;-)

This is something that can be eaten as a side dish or you can toss in diced grilled chicken to make it a complete meal. The couscous also gets more flavorful with time and makes for a great packed lunch.

1 Red Onion cut into 3inch wedges

1 Zucchini cut lenghtwise into 4 wedges

1 Squash cut lenghtwise into 4 wedges

1 Red Bell Pepper cut into 3inch strips

10 Cloves of Garlic unpeeled

1 Cup of pitted and halved Olives

Half a Lemon

Olive Oil

Box of instant Couscous

Salt and Pepper to taste

1. Toss the Red Onion, Zucchini, Squash, Red Bell Pepper and Garlic with a little drizzle of olive oil and lay them out on a baking sheet with the skin facing upwards. Sprinkle with some salt and pepper.

2. Turn on the broiler and put the vegetables on the middle rack. Broil till the Bell Pepper skin starts to char.

3. Cook the couscous as per package instructions (This usually depends on the brand but normally you would just boil some water and pour it on top of the couscous and cover for 5mins)

4. Once the vegetables are done let them cool and then cut them into little bite sized pieces. The Garlic should pop right out of the skin and you can cut the cloves in half.

5. Toss all the vegetables including the olives with the cooked couscous and add the juice of half a lemon, a drizzle of olive oil and some salt and pepper.

You can do so many things with couscous and if you have any fresh herbs on hand such as Rosemary, Thyme, Basil, or Oregano add them in!