Chicken Noodle Soup (with Chili-Garlic Oil)

A delicious broth based soup, served with chili oil. A budget friendly meal, perfect for weeknight dinner.

This bowl of noodle soup screams warmth and flavor, all while keeping it budget friendly. Eating Healthy On a Budget My current series “Eating Healthy On a Budget” is about sharing meals that you can make with ingredients costing under 2€. This series is especially designed for students and busy people who do not want to spend too much money or time to make meals, but still want to eat healthy.…

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Rustic Spaghetti Salad Recipe This pasta salad uses spaghetti and anchovies with light amounts of lemon juice, balsamic vinegar, and pepper. 2 cans anchovy fillets chopped, 1/4 teaspoon minced garlic or to taste, 6 tablespoons olive oil or more to taste, 1 dash lemon juice, 1 dash balsamic vinegar, 1 package spaghetti, 1 pinch ground black pepper to taste, 1 pinch red pepper flakes or to taste

Here is everything you love about Italian cuisine in a hearty, soul-satisfying soup! This Italian Sausage Soup recipe is loaded with vegetables and pasta in a wine-infused tomatoey broth. It makes a big batch, so it's perfect for that holiday crowd!

https://www.fromachefskitchen.com/spicy-italian-sausage-whole-grain-penne-and-vegetable-soup/

there's genuinely so much love in sharing food, like i'm so serious. imagine the foods you share with jason throughout your relationship. a bag of pretzels when stuck in standstill traffic, a milkshake in the booth of a diner followed by the sweetest whipped cream frosted kiss, a bag of fries in the middle of the night when nothings open but fast food places and you've both got the munchies. when you go out to restaurants you always share appetizers and taste eachothers entrées. (he'll go 50/50 on it if you ask, honestly he'd give you the whole plate if you really wanted it.) sharing a bucket of popcorn at the movies, and a stick of cotton candy at a carnival. it seems a little trivial right? sharing food. it does, but it's really not if you think about it. sacrificing some of your sustenance so the other can get a little taste, maybe even more than that and regardless of whether or not you know they like it? there's a potential risk factor, waste. a faste of food, time, money, etc. no one wants to risk wasting any of those things, that's why people say 'sharing is caring' because it doesn't really come natural to humans right? it goes against the grain of self preservation in a way. but sharing with you is more natural than anything jasons done in his entire life, he thinks. he'll share food with you, a bed with you, a home with you, and if you'd let him...even a life.

ro my dear i am cradling you in my arms while we share a plate of strawberries. i am cutting the little leaves off with a knife and pressing the berries into your waiting fingers. this is so good!!!!

just, thinking about jason coming from a background where getting his next meal was a concern. where food was precious and scarce and didn’t always taste good but he ate it anyway. now he’s older and he chooses to share his food with you, a precious resource that he sometimes still has trouble believing isn’t scarce anymore. he never wants you to know hunger the way he’s known it. so a handful of candy here, half a bowl of pasta there, it all adds up. makes him feel good to know that you’re eating well, that he’s helping you eat well. he likes knowing what you like because it’s more information to hoard away about you.

jason cooking for you. sharing the recipes he got from alfred or picked up on his travels. sharing pieces of his past with you in each bite. love and effort and time gone into everything he makes. getting you to teach him new recipes for foods you like, adding bits of you to the story of his life as told by his hands and the ingredients around him. jason sharing and making the most basic elements of life with you because he wants to build a life with you.

ro you’ve got me swooning over here.

A delicious and nutritious recipe for Eggplant Parmesan:

Ingredients:

- 1 large eggplant, sliced into 1/2 inch rounds

- 1 cup whole wheat breadcrumbs

- 1/2 cup grated Parmesan cheese

- 2 eggs, beaten

- 1 cup marinara sauce

- 1 cup shredded mozzarella cheese

- 2 tablespoons olive oil

- Fresh basil leaves for garnish

- Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.

2. In a shallow dish, mix together the breadcrumbs, Parmesan cheese, salt, and pepper.

3. Dip each eggplant slice into the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.

4. Place the coated eggplant slices on the prepared baking sheet and drizzle with olive oil.

5. Bake in the preheated oven for about 20-25 minutes, or until the eggplant is tender and the breadcrumbs are golden brown.

6. Remove the eggplant from the oven and spread marinara sauce over each slice. Top with shredded mozzarella cheese.

7. Return the baking sheet to the oven and bake for an additional 10-12 minutes, or until the cheese is melted and bubbly.

8. Garnish with fresh basil leaves before serving.

9. Serve the Eggplant Parmesan hot with a side of whole grain pasta or a fresh green salad.

Enjoy this delicious and nutritious Eggplant Parmesan recipe!

Thommi and his new cooking book pt 2

Thommi says that young children are not yet aware of what is good for their bodies

"When you're little, you're guided more by taste. Then it's also a matter of parents having to figure out how to sneak a little bit of the good stuff into the diet."

He himself as a child also disliked many things: walnuts, for example, because he considered them to taste bitter. "Today I get up in the morning and the first thing I do is: I go to the cupboard and take out my walnuts - and then I took a handful."

"The book is aimed at the whole family: at parents who have weight problems; at boys who perhaps place too much importance on bodybuilding; at girls who don't want to put on weight but also want to perform. A healthy diet, as we describe it here, makes you physically and mentally efficient and, incidentally, immune to infections." That's important to him, too: "An athlete with infections, that doesn't fit at all."

One of several recipes included in the book.

Spaghetti with lentil bolognese

Ingredients:

250 g brown lentils (e.g. mountain lentils), 2 red onions, 2 cloves of garlic, 3 carrots, 1 red bell pepper, 3 tbsp olive oil, 800 g chunky tomatoes (canned), salt, ground pepper, 2 tbsp dried oregano, 400 g whole grain spaghetti, 4 sprigs basil

Preparation:

Put the lentils in a colander, rinse them with cold water and cook them in plenty of water for about 20 minutes according to package directions. Then drain. Peel and finely chop the onion and garlic. Clean and peel the carrots and grate them into strips. Halve the peppers lengthwise, remove the seeds, wash and dice.

Heat the oil in a large frying pan and sauté the onion and garlic for 2 minutes. Add the carrots and peppers and sauté briefly. Add the tomatoes and lentils and simmer for about 5 minutes. Season the bolognese with salt, pepper and oregano.

Cook the spaghetti according to package directions until al dente. Wash the basil, shake it dry and remove the leaves. Arrange the spaghetti in bowls, top with the lentil bolognese and garnish with the basil. By the way: the basil pesto also goes very well with the spaghetti for a change.

Cooking tip: If you wish, you can sprinkle freshly grated Parmesan over the pasta or, if you want to keep the dish vegan, a homemade "cheese" made with cashews. Simply grind 50 g of cashews, 3 tablespoons of yeast flakes, ½ teaspoon of garlic powder, ½ teaspoon of salt, 2 pinches of smoked paprika powder and some colored pepper in a food processor or an electric grinder.

Minestrone Soup 🍅🧄🥕🧅

INGREDIENTS:

1 Tbsp extra-virgin olive oil

1 Tbsp plant butter

1 medium onion, chopped

2 sticks celery, chopped

3 medium carrots, peeled & sliced

3 cloves garlic, minced

1 (28 oz) can organic crushed tomatoes

4 cups bone broth or veggie broth

1 small zucchini, chopped

1 cup fresh green beans, chopped

1 (14 oz) can red kidney beans

1 (14 oz) can white kidney beans (cannellini beans)

1/2 tsp Italian seasoning

3/4 cup uncooked whole grain elbow macaroni

Himalayan salt & pepper to taste

(Optional) fresh basil

DIRECTIONS:

1. Add oil, butter, onion, celery, carrots, and garlic to large soup pot. Sautee for 7-10 min.

2. Stir in the broth, crushed tomatoes, zucchini, green beans, red kidney beans, white kidney beans, and Italian seasoning. Increase heat to high, and bring to a boil.

3. Once the soup is boiling, reduce the heat so it’s simmering and cover the pot with the lid slightly open. Cook for 10 minutes.

4. Stir in the pasta. Continue simmering the soup (lid off) for another 15-20 minutes until pasta and veggies are tender. Stir occasionally to prevent pasta from sticking to bottom.

5. Before serving, season with salt and pepper. Stir in basil.

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Healthy foods to gain weight vegan

Gaining weight on a vegan diet requires a strategic approach to ensure you're consuming enough calories and nutrients. Here's a unique list of healthy, calorie-dense foods for weight gain on a vegan diet:

Nuts and Nut Butters:

Almonds, cashews, peanuts, and their respective nut butters are calorie-dense and rich in healthy fats, protein, and micronutrients.

Avocado:

Avocados are not only nutritious but also high in healthy fats and calories, making them a great addition to salads, sandwiches, or as a standalone snack.

Dried Fruits:

Raisins, dates, apricots, and figs are concentrated sources of calories and natural sugars, providing energy for weight gain.

Quinoa:

A versatile and nutrient-dense grain, quinoa is rich in protein and complex carbohydrates, making it an excellent choice for bulking up meals.

Coconut and Coconut Oil:

Coconut and its oil are calorie-dense sources of healthy fats. Adding coconut milk to dishes or using coconut oil in cooking can increase calorie intake.

Hummus:

Made from chickpeas, hummus is a calorie-dense spread that can be used as a dip or added to sandwiches and wraps.

Olive Oil:

Drizzling olive oil over salads or using it in cooking can add healthy fats and extra calories to your meals.

Legumes and Pulses:

Beans, lentils, and chickpeas are excellent sources of plant-based protein and complex carbohydrates, supporting muscle growth and providing energy.

Plant-Based Milk:

Opt for fortified, unsweetened plant-based milks like almond, soy, or oat milk to add extra calories and nutrients to your diet.

Whole-Grain Bread and Pasta:

Choose whole-grain options to increase the calorie and nutrient content of your meals.

Dried Coconut:

Snack on dried coconut flakes or add them to dishes for a calorie boost.

Seeds:

Chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and calories. Sprinkle them on salads, yogurt, or smoothie bowls.

Dark Chocolate:

Dark chocolate in moderation can be a tasty and calorie-dense treat, providing healthy fats and antioxidants.

Tahini:

Made from sesame seeds, tahini is a calorie-dense spread that can be used in dressings, dips, or as a topping.

Plant-Based Protein Powders:

Consider adding vegan protein powders to smoothies or recipes to increase your protein and calorie intake.

It's essential to focus on nutrient-dense foods even when aiming to gain weight. Additionally, consider working with a registered dietitian or nutritionist to create a personalized plan that meets your specific calorie and nutrient needs.

Read more about healthy foods to weight gain vegan :

The Power of Fiber: Fueling Your Health and Fitness Journey

While often overlooked, fiber plays a crucial role in maintaining a healthy diet and achieving your fitness goals. Fiber is a type of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system relatively intact, offering a range of health benefits. Incorporating fiber into your diet can:

1. Promote Healthy Digestion: Fiber adds bulk to your stool, aiding regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, promoting optimal digestion and nutrient absorption.

2. Keep You Feeling Full: High-fiber foods take longer to digest, keeping you satiated for longer periods. This can help control appetite, reduce overeating, and support weight management goals.

3. Regulate Blood Sugar Levels: Soluble fiber, found in certain foods, can slow down the absorption of glucose, preventing blood sugar spikes. This is particularly beneficial for individuals with diabetes or those aiming to maintain stable energy levels throughout the day.

4. Support Heart Health: Studies show that a high-fiber diet can lower cholesterol levels, reducing the risk of heart disease and promoting overall cardiovascular health.

Fiber-Rich Foods:

1. Whole Grains: Opt for whole wheat bread, brown rice, quinoa, oats, and whole wheat pasta. These provide more fiber and nutrients compared to their refined counterparts.

2. Legumes: Incorporate beans, lentils, chickpeas, and split peas into your recipes. They are not only rich in fiber but also offer plant-based protein.

3. Fruits: Enjoy the natural sweetness and fiber content of apples, pears, berries, oranges, and bananas. Remember to consume them with the skin whenever possible to maximize fiber intake.

4. Vegetables: Load up on fiber by including broccoli, Brussels sprouts, carrots, spinach, kale, and sweet potatoes in your meals. These veggies offer an array of vitamins and minerals too!

5. Nuts and Seeds: Snack on almonds, chia seeds, flaxseeds, and pumpkin seeds. They provide healthy fats, protein, and a good dose of fiber.

From promoting healthy digestion to managing weight and reducing the risk of chronic diseases, fiber plays a vital role in overall wellness. So, make sure to include fiber-rich foods in your meals and enjoy the numerous nutritional benefits they offer. Stay fit, stay healthy!

What are some good meals for weight loss?

Here are some key principles for creating weight-loss friendly meals:

Prioritize Whole Foods:

Fruits and Vegetables: They're low in calories, high in fiber, and packed with vitamins and minerals. Aim for a variety of colors to get a range of nutrients.

Whole Grains: Choose brown rice, quinoa, whole-wheat bread/pasta for sustained energy and fiber.

Lean Protein: Include grilled chicken, fish, beans, lentils, or tofu in your meals for satiety and muscle building.

Sample Meals for Weight Loss:

Breakfast: Greek yogurt with berries and a sprinkle of granola, whole-wheat toast with scrambled eggs and spinach, oatmeal with sliced banana and nut butter.

Lunch: Tuna or chicken salad sandwich on whole-wheat bread with lettuce and tomato, lentil soup with a side salad and whole-wheat crackers, leftovers from dinner (controlled portion size).

Dinner: Baked salmon with roasted vegetables and brown rice, chicken stir-fry with mixed vegetables and brown rice, vegetarian chili with a side salad and a dollop of Greek yogurt.

Snack Ideas:

Apple slices with almond butter

Carrot sticks with hummus

Handful of mixed nuts and dried fruits (unsweetened)

Cottage cheese with sliced cucumber and tomato

Plain yogurt with a sprinkle of chia seeds

Remember:

Portion control is key. Use smaller plates and bowls to avoid overeating.

Seasoning is your friend! Herbs and spices add flavor without extra calories.

Stay hydrated! Drink plenty of water throughout the day.

Limit processed foods, sugary drinks, and unhealthy fats.

Here are some resources for meal planning and recipe inspiration:

Academy of Nutrition and Dietetics: https://www.eatright.org/ offers sample meal plans.

USDA MyPlate: https://www.myplate.gov/ provides guidance on portion control and balanced food choices.

Remember, consistency is key! Focus on building healthy habits and incorporating these principles into your meals for sustainable weight loss.

I will give you a weight loss meal plan 1200 calories click here

Chicken Orzo

Prep Time 15 minutes Cook Time 15 minutes Total Time 30 minutes Servings 4 servings

Ingredients

   1/2 cup (79g) sun-dried tomatoes packed in oil Note 1    1 cup (130g) finely diced yellow onion    2 teaspoons finely minced garlic    1 large (~12 oz.) chicken breast, diced into small (1/2-inch) pieces    Fine sea salt & pepper    2 tablespoons unsalted butter    2 Tablespoons white flour    2 teaspoons Italian seasoning    2 cups (450g) chicken stock    2-1/4 cups (548g) whole milk Note 2    1-1/2 cups (286g) uncooked orzo pasta Note 3    1 cup (56g) freshly grated Parmesan cheese, separated Note 4    3 cups (76g) packed coarsely chopped baby spinach    Optional: 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, fresh herbs, fresh basil pesto Note 5

Instructions

   PREP: Measure milk and set aside so it can come to room temperature. Cut veggies and chicken before starting to cook; the cooking goes quickly! Finely chop the onion and mince garlic, cut the chicken breast into small, 1/2-inch pieces. Coarsely chop sun-dried tomatoes into small pieces and give the spinach a quick coarse chop. Set out the rest of the ingredients.    COOK: Heat 1-1/2 tablespoons oil from the sun-dried tomato container (or just use olive oil) in a large 5.5 or 6-quart (nonstick) pot over medium-high heat. Add onion and stir occasionally for 5-7 minutes or until becoming golden. Add in garlic and stir for 30 seconds. Add the chopped chicken, season with salt and pepper (I add 1/2 tsp salt & 1/4 tsp pepper); cook until cooked through, about 5-7 minutes (juices run clear, chicken is white throughout). Transfer this entire mixture to a bowl or plate and cover with foil. Set aside for now.  COOK, CONT.: Return the pot to the burner. Melt the butter. Once melted, add in the flour and cook, whisking constantly, for 1 minute. Stir in the Italian seasoning and then, while whisking constantly and briskly, gradually add in the chicken stock. Once the mixture is smooth, add in the milk and the uncooked orzo. Stir.  FINISH COOKING: Increase heat to high, bring mixture to a simmer, then lower the heat until it is just barely and gently bubbling. Cook for 7-10 minutes without a lid, stirring occasionally and making sure to scrape the bottom so the orzo does not stick. Mix in the sun-dried tomatoes after 5 minutes. After about 7-10 minutes the pasta should be almost tender (mixture will still be slightly soupy). Add in the reserved chicken, spinach, 3/4 cup Parmesan, Dijon (if using), and lemon juice (If using). Gently stir to melt cheese and wilt spinach. Taste and season if needed with additional salt and pepper. Don't be afraid to add a bit more-- the salt and pepper really pull all the flavors together; I typically add another 1/4 teaspoon of each.  SERVE: Consistency should be similar to risotto and very creamy. (Add a splash of milk if needed to thin consistency a bit.) Serve immediately and top plates with the additional 1/4 cup Parmesan if desired and some freshly chopped parsley. Add a spoonful of fresh basil to plates if desired to stir through the orzo. Enjoy while hot.

Recipe Notes

 Note 1: Sun-dried tomatoes: Pick julienne-cut tomatoes packed with oil and herbs for the best flavor. The herbs in the tomatoes add lots of flavor (so we don’t need lots of additional seasonings) and we use the oil in the jar to cook the onion and chicken in!  Note 2: Whole milk: Remove from the fridge, measure, and set aside before starting to cook. Room-temperature milk will heat quicker! This is intended to be a creamy recipe, and the lower-fat milk choices won't achieve the right texture. Unfortunately, skim milk or a dairy milk alternative doesn't work the same way as whole milk in this recipe.  Note 3: Orzo: Although orzo looks a bit like rice, it’s not a grain. (It's a common misconception that rice and orzo can be interchanged, but they won't cook the same in this recipe.) You can find orzo on the pasta aisle of most grocery stores. Don't add the entire box; only use 1-1/2 cups. I would not recommend any substitutes for orzo pasta -- it takes on a risotto-type creamy consistency that is not well duplicated with different (larger) pasta.  Note 4: Toppings: This dish is great right out of the pot, but if you're looking to jazz it up a bit, below are some topping suggestions we've loved: Fresh basil pesto: A scoop of pesto is divine -- it complements the other flavors beautifully. I’d recommend getting a refrigerated, freshly-made basil pesto, which you can find near refrigerated fresh pasta and gourmet cheeses. Rana’s® Basil Pesto is my personal favorite store-bought pesto sauce (not sponsored).    Additional Parmesan cheese: Another sprinkling of finely grated Parmesan is the perfect finishing touch -- it adds a nice final seasoning (Parmesan is salty!) and melts smoothly into the pasta. For the perfect super-fine texture, we like to use a microplane and grate it right over plates.    Fresh herbs: Chicken Orzo is rich and hearty, so it benefits from fresh herbs to cut through the richness. We love flat-leaf Italian parsley and/or fresh thyme best.

What You Can Eat on a Vegetarian Diet

There are plenty of food choices for vegetarians and vegans to enjoy. There are also hundreds of vegetarian recipe books and thousands of recipes online from a wide variety of cultures and countries so you need never get bored.

Vegetarians and Vegans Enjoy:

Tofu, tempeh, and other soy proteins that mimic meat and poultry and can be used as substitutes for such in various recipes.

Beans and lentils.

Seeds and nuts.

All vegetables and fruits.

Whole grains, including bread, cereals, rice and pasta.

Oils from plant seeds, like olive, safflower, canola, soybean, corn and grapeseed.

Dairy for those who choose to include it, including eggs, milk, yogurt and cheese.

There are also many vegetarian soy products, like hot dogs, bacon, sausage, veggie burgers, and chicken nuggets. The many great choices of meat substitutes can still allow you to enjoy your favourite dishes.

Baked goods in moderation.

Using Tofu, Seitan, TVP and Tempeh as Meat Substitutes in Vegetarian Diets 

One of the big challenges in those people who want to eat a vegetarian diet is getting enough protein. In regular diets, meat provides a great deal of the protein we get as part of the daily diet, something not available in a vegetarian diet.

Beans provide some protein as well as things like tofu, seitan, textured vegetable protein, and tempeh. What are these unusual forms of protein and where do they come from?

What are these protein sources?

Tofu - This is also called bean curd. It is created by the coagulation of soy milk. Then the coagulated soy milk is pressed into curds that look like blocks of white soft cheese. Tofu can be baked, fried, or grilled.

Textured vegetable protein or TVP - This is a protein source made by taking the fat out of soy flour and used to extend or replace meat in various recipes. It contains more protein per pound that most meats.

Seitan - This is often referred to as mock duck or wheat meat. It is made from washing all the starch out of wheat flour so that you are left with a substance that is brown in colour, resembles and is chewy like meat. It can be baked, grilled, or fried in a pan. It cannot be used for anyone with a gluten allergy.

Tempeh - This is a soy product, which is made by taking cooked soybeans and fermenting them. Unlike Tofu, it has a firm, yet chewy texture, which is softer and squishier. Its nutty flavour makes it a good choice when stir-fried, breaded, grilled, or baked.

These food sources are beneficial as protein sources in the vegetarian diet. All of them are relatively bland to eat until you infuse them through the marinating or cooking process with the flavors of various sauces. One of the reasons these plant proteins work so well in various dishes is they absorb flavors that are added during the cooking process very well.

Nutritional Facts

They tend to be lower in calories than meat sources of protein and are much lower in saturated fat when compared to meat.

1/2 Cup Tofu

Calories 94 Total Fat 6 g Saturated fat 0.9 g Polyunsaturated fat 3.3 g Monounsaturated fat 1.3 g Cholesterol 0 mg Sodium 9 mg Potassium 150 mg Carbohydrates 2.3 g Dietary fiber 0.4 g Protein 10 g

1 Cup Tempeh Calories 320 Total Fat 18 g Saturated fat 3.7 g Polyunsaturated fat 6 g Monounsaturated fat 5 g Cholesterol 0 mg Sodium 15 mg Potassium 684 mg Carbohydrates 16 g Protein 31 g

1/2 Cup TVP

Calories 160 Calories from fat 0 Total Fat 0g Cholesterol 0mg Sodium 4mg Carbohydrates 14g Dietary Fiber 8g Sugars 6g Protein 24g

1 Ounce Seitan

Calories 104 Calories from fat 5 Total Fat 1g Sat. Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 8mg Carbohydrates 4g Dietary Fiber 0g Sugars 0g Protein 21g

How are these products used?

These non-meat food substitutes can be used in a variety of ways. For example, tofu, tempeh, and seitan can be used chopped into cubes and stir-fried with vegetables, along with seasoning that are absorbed and taken on as flavouring for the vegetarian substitute.

Textured vegetable protein is crumbly and can be used as a hamburger substitute or as an extender for meat in casseroles or stir-fried with vegetables.

Tempeh and seitan can be cooked in slabs on the grill, especially when marinated with sauces and spices that infuse flavour. Barbecue-flavoured and teriyaki-flavoured seitan and tempeh are available to be used on the grill to mimic steaks.

Seitan has the consistency of chicken so it can be cut up and used in any recipe that calls for chopped chicken, such as stir-fry, fajitas, and casseroles.

Health Benefits

These products are high in protein but low in fat, making them good foods for diabetics and vegetarians who need low calorie, low fat options to replace meat.

They contain soy or wheat alternatives to meat and are high in phyto-oestrogens and other nutrients found in vegetarian foods.

They contain no saturated fat, which makes them low in cholesterol and other fats that can clog your arteries and cause heart attacks or strokes.

They can be used to replace meat and contain as much protein as meat and sometimes more. When cooked with vegetables, these products help meals to be well balanced in both carbohydrates and protein.

Photo by Gunel Najafzade on Unsplash

A HEALTHY VEGAN GROCERY LIST

There are so many astounding vegan foods out there, you may be surprised by just how many choices there are! Here are a couple of examples of some of the foods, vegans eat.

FRUITS & VEGETABLES

Purchase fruits and vegetables from all the categories beneath. Pick up affordable basics like carrots, apples, bananas, and celery, and supplement with produce that’s in season.

FRUITS

Frozen fruit is useful for smoothies and baking. Previously frozen fruit was used for topping oatmeal or non-dairy yogurts. Dried fruit can be taken on the go with nuts or can be used as a topping for breakfast cereal, and in baking.

Apples Pears Kiwis Oranges Grapefruit Lemons Limes Peaches Plums Nectarines Bananas Raspberries Blackberries Watermelon Honeydew Cantaloupe Apricots Grapes Mangoes Cherries Strawberries Last but not least, Blueberries

FROZEN

Strawberries Raspberries Blueberries Mixed berry blends Sweet cherries Mango Mixed fruit blends

DRIED

Raisins Currants Cranberries Apricots Dates Figs Apple slices Lastly, Banana chips

VEGETABLES

Purchase a couple of vegetables to eat crude in salads, sandwiches, or with dips. Pick up at least 1-2 mixed greens for salad bases and sandwiches. Choose an assortment of fresh or frozen vegetables that are really great for steaming, sautéing,  stir-frying, and roasting. Frozen vegetables are an extraordinary staple and are exceptionally flexible.

FRESH (RAW & COOKING)

Broccoli Carrots Celery Cauliflower Cucumbers Snap peas Tomatoes Bell peppers Avocado

FRESH (COOKING)

Zucchini Mushrooms Squashes Asparagus Kale Garlic

FRESH (LEAFY GREENS)

Baby Kale Baby Spinach Romaine Butter Lettuce Leaf Lettuce Salad Mixes

FROZEN

Broccoli Asparagus Spinach Corn Peas Edamame Stir-fry mixes

GRAINS, BEANS & LEGUMES

Keep at least 2, 100% whole grain bakery products on hand for making sandwiches, wraps, or pitas. These products freeze well so keep a selection in your freezer and simply defrost single servings as needed. Keep 2-3 whole grains or starches & a couple of beans, legumes, and soy items. Blend and match them and add a vegetable side dish for a complete meal. The cereal is incredible to keep on hand for easy & healthy breakfasts.

100% WHOLE WHEAT

Bread Tortillas English muffins Bagels Pitas Pasta

WHOLE GRAINS & STARCHES

Oatmeal (quick, rolled, or steel-cut) Brown rice Quinoa Seitan (wheat gluten) Sweet Potatoes Russet Potatoes

BEANS & LEGUMES

Chickpeas (canned/dry) Black Beans (canned/dry) Kidney Beans Lentils (dry) Hummus Veggie Burgers (lentil, bean, or vegetable-based) Edamame (frozen)

SOY PRODUCTS

Firm Tofu Soft/ Silken Tofu Smoked/ Marinated Tofu Tempeh Soy milk

You can read out the amazing blogs & recipes at Vegie Tribe. Vegie Tribe an assortment of vegan foods.

A Reminder To Self: Food Edition

Wanting to get even further out of the whole Avocado Toast based “white people breakfast food” rut that breakfast seems to be stuck in the last few years (not that I was ever a fan of Avocado Toast and ate it in the first place; frankly Avocado gives me heartburn and I was never a fan of the flavor) ... So I’m just kind of bopping around the internet grabbing recipes and ideas wherever I can.

Caramelised Pears with Ricotta and Honey

Coddled Egg with Creamed Greens

Tiganopsomo with Lemon, Spinach, and Goat Cheese

Ancient Greek Olive Relish and Crusty Bread

Goat Cheese and Chorizo Eggs Benedict

Polenta with Honey and Dried Figs and Dates

Ricotta-Lemon Pasta with Spinach

Eggs with Mint and Lemon on Pita

Apple Chai Mixed Grain Porridge

Herbed Ricotta and Avocado Spread on Pita

Tex-Thai Breakfast Hash

Ricotta, Spinach, and Egg Bake

Baked Eggs in Tomato and Chorizo

Yellow Shakshuka

Olive and Feta Flatbread with Olive Oil

I’m not necessarily looking for anything fancy or specifically cultural. I just want something more interesting than your standard “White American” breakfast fare of Pancakes or Waffles, Smoothies and Smoothie Bowls, Full American (and all its Casserole variants), or the dreaded Avocado Toast- but was more simple than baking things like Breads or Buns, muffins, etc, while still not being dumb simple.

I think I managed to find a few interesting ones?

ETA: “French Toast with Chinese Five Spice and Black Sesame Seeds, and a Hoisin + Maple Syrup blend” suggestion courtesy of @buddyblanc​, which I must try at the first available opportunity because that sounds amazing.

New Title Tuesday: Cookbooks

6 Spices 60 Dishes by Ruta Kahate

Using just six spices—cayenne, coriander, cumin, turmeric, mustard seed, and asafetida—chef Ruta Kahate presents 60 delicious recipes that are easy to prepare and deliver rich, complex flavor. These dishes—including tons of nourishing veggies, raitas, grains, and dals—are fresh, healthy, and versatile enough to mix and match, plus they feature Instant Pot variations for maximum ease.

Serve up a quick lunch of Mustard Shrimp alongside a cool lettuce and citrus salad. Short on time after a busy day? Instant Pot your supper with a comforting Coconut Beef Stew. Prep a double batch of Parsi-Style Rajma on Sunday and enjoy it throughout the week—the flavors only get better over time.

With stories from Ruta Kahate's culinary life around the world, plus vibrant, colorful photography that reflects the lively recipes within, 6 Spices 60 Dishes is a must-have for anyone who wants super-tasty, healthy meals that come together in a flash.

American Table by Smithsonian Institution

In collaboration with the Smithsonian Institution, a sweeping history of food and culture that summons everyone to the table for a fresh look at the people, ingredients, events, and movements that have shaped how and what we eat in the United States.

This exploration of the American table presents a fresh look at what and how we've fed ourselves, for sustenance and for pleasure, through the lens of location, immigration, ingenuity, innovation, and culture. Learn about Native Americans growers and chefs who are reclaiming and reinventing Indigenous ingredients and cooking techniques. Meet a Black chef who gained national renown and culinary influence by showcasing her skills on her own television show in segregated New Orleans. And find out how everything from fondue to Jell-O salads to pumpkin spice (even in hummus) became national obsessions. Cook your way through American history with over 40 iconic and notable recipes offered throughout the book.

With chapters spanning coast to coast and stretching over centuries, this enlightening enriching, and entertaining collection uncovers the many histories of American food.

One by Jamie Oliver

Quick and easy meals are even simpler when you cook with just one pot, pan or tray. And with each recipe using eight ingredients or fewer, requiring minimal prep (and washing up), they offer maximum convenience.

One is packed with budget-friendly dishes you can rustle up any time: delicious work from home lunches, quick dinners the whole family will love, meals to get novice cooks started.

With over 100 recipes that'll teach you simple one-pan techniques - chapters include Veggie Delights, Celebrating Chicken, Frying Pan Pasta, Batch Cooking and Puds & Cakes - there are plenty of no-fuss, tasty recipes that make this a must-have for every kitchen.

Trejo's Cantina by Danny Trejo

The cantina is the place where families, friends, and colleagues gather to celebrate. In Trejo’s Cantina, beloved actor and restaurateur Danny Trejo shares recipes for snacks and drinks that celebrate his traditions and spirit. Along with mouthwatering recipes that make all people feel welcome, from plant-based ( Vegan Tamales ) and vegetarian ( Fight Night Nachos; Mexican Grilled Caesar ) to meaty faves ( Chorizo Smash Burgers; Tijuana-Style Birria ), there are also dozens of inventive takes on classic cocktails including spicy Margaritas and Oaxacan “Moscow” Mules as well as dozens of thirst-quenching non-alcoholic drinks such as Agua Frescas (Pineapple, Guava Lime, Mango), a Tamarind Fizz , and a Cacao Chile Smoothie .

Danny’s approach to entertaining is accessible, celebratory, and empowering to cooks of all skill levels. Trejo’s Cantina, at its heart, is about living to the fullest, and about how no matter what happens, you need to eat well, drink with gratitude, and celebrate life.

No Judgement Casserole Recipe

My Dear Tumbles,

It has been in my attention that recipes you may find have been quite judgemental about how you go about cooking them. I plan to do something about that. Starting with a casserole.... Mostly because that's what I made for dinner.

What you shall need:

Your largest baking dish. Not a flat sheet, a dish. It can be a Pyrex dish- please make sure it is safe for oven use-, a casserole dish your great-grandnan used time and time before, a Dutch oven, anything. As long as it has high walls and is oven safe, you're fine.

A pot or something to cook your grain. So long as it cooks your grain, you're fine.

An optional mixing bowl! :D This is optional, because maybe you don't want to add to your dishes or just think it's silly. That's fine. Or maybe you need it because you might have more than your dish can handle, because proportions? What proportions? You do you, boo.

Grain of your choice. This can be pasta of fun shapes, fresh or from a box/bag. Could be rice. Honestly, those are the only two I know and cook with, so have fun if you use some other grain. (No, your pasta doesn't have to be one thing or another. If you like whole wheat, use that. If you like egg pasta, use that. You use what you like. Don't let anybody tell you otherwise.)

Vegetables. Fresh, frozen, in a can. Eat your veggies please. Or don't. I'm not your Baba. I'm just a Tumblr user, giving you a relaxed recipe.

Cream of Whatever. Can be Mushroom, Celery, Bacon, Potato, Chicken, whatever. Hell, it can be your favourite Alfredo sauce. I don't care, just make sure it's a creamy base. This can be from a can/jar or fresh made. Whatever suits you.

Protein. Can be fish or bird, maybe pork. I do not recommend red meats for this, but hey. You wanna be adventurous? Be my guest. Tell me how it goes. You can also use a meat-substitute like tofu. So long as you're getting protein. I will say, cook your fresh meats beforehand, as this dish will not take long in the oven.

Cheese or cheese-substitute. Freshly shredded or pre-shredded. Crumbly or slices. What ever it will take to cover the top of the mix. Please try to match flavour profiles, unless you wanna be adventurous. Tell me how that goes.

And lastly, Bread Crumbs. Panko or fresh. Don't matter. It's there for a fun little crunch. Or don't add it. It's up to you.

How to make it:

Before I jump into it, I'm just going to use my usual ingredients/method for those that want an idea on how to proportion this- despite my earlier commentary. Please substitute as needed.

In a pot on the stove, boil half a pound of pasta. (That is a half a bag/box that state 1lb) You can wait for the water to boil before adding the pasta or, lightly salt the water and add the pasta from the start. I like to use rotini, penne or elbow. Or a mix if I have small quantities of each.

Preheat your oven to 350 degrees Fahrenheit.

While that cooks- you'll want to get the pasta to a firm NOT CRUNCHY bite-, in your optional mixing bowl, (the baking dish if you decide to opt not to) mix a 12oz bag of frozen veggies- dealer's choice-, 2 10.5oz cans of Cream of Mushroom, 2 5oz cans of tuna in water- drain one can of said water-, and about 1-2 of the cream-mushroom cans of milk/cream/half&half/water. (For those that wanna use Alfredo, it'll be JUST half a jar of diluter.)

Add in optional spices/herbs. This is optional because I'm a scatterbrain who forgot to add any in. It still tastes good either way, so follow the flavour profile of your condensed soup/sauce and protein/chez/not-chez. (For this, oregano, ground pepper, thyme, and rosemary will do. You can also use a small amount of garlic- fresh, dried, or powder- as well.)

Once your pasta is cooked enough, mix it in too. (Put the mixture into your baking dish if you went the optional mixing bowl route.) Cover the top with cheese and bread crumbs. (Cheese then bread crumbs, for little crunch. Just cheese, for those who don't want crunch.)

Put into preheated oven and bake for 15-20minutes. Let cool afterwards and enjoy!

Tell me if you make this and what you used to make it, either in the tags or in a reblog! (I'mma turn off replies for this so that way folks ain't gonna have to be oppressed by word limits.)

Remember! This is a No Judgement Casserole. Do not judge others for what they use.