cooking

Steve’s Cooking: Bowl Meals

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(This column is posted at www.StevenSavage.com and Steve’s Tumblr.  Find out more at my newsletter.)

I’m continuing posting some of my favorite cooking tips and recipes for my fellow creatives and professionals. After all, we’ve got to eat and eat healthy, but we’re also busy, stressed, and 95% caffeine. We don’t have time for fancy stuff but we also don’t want to live on corn chips.

So let me talk about one of my favorite meals where delicious, fast, and healthy meet – Bowl Meals

Bowl Meals are things we’e always had before – a big bowl of food that’s an entire meal. Bibimbap, Poki Bowls, your average stir-fry, etc. are great examples of this near-universal meal type. Throw it all in a bowl and eat.

But how do you come up with stuff that’s fast, healthy, and delicious. Fortunately, I have a formula.

Steve’s Bowl Meal Formula

1 1/2-2 Cups of vegetables, at least one cup being healthy greens. You can steam these easily in the microwave with a bowl with a bit of water, microwaved 3-4 minutes.

  • For greens try spinach, broccoli, kale, cabbage, or brussel sprouts.
  • For other vegetables try shredded carrots, diced onions, chopped peppers, bean sprouts, and other non-starchy vegetables.

1 cup of a cooked healthy grain. Try brown rice or a mixed grain, maybe even noodles!

3/4 to 1 cup of legumes or a similar healthy protein like tofu.

  • Experiment with this a lot. I use garbanzo beans for their solidity, but also use baked tofu, green peas, and black eyed peas which have a fascinating strong taste.

A few extras like sesame seeds, sun-dried tomatoes, artichoke hearts, olives, and other kicky and interesting additions.

Your favorite sauce or spice sprinkle. My favorite three are:

  • 2 Tbsp of kimchi.
  • 1 Tbsp low-sodium soy sauce, 1 Tbsp lemon juice, a dash of hot sauce or oil.
  • 1/2 Tbps gochujang, 1/2 tbsp low-sodium soy sauce, 1 Tbsp rice wine vinegar. If you don’t know what gochujang is, its a fermented pepper paste you can find in Korean markets, and it’s amazing.

This is easy to put together with canned, purchased, or premade and frozen ingredients. You can also scale this in bulk, if only by just dumping everything into a big bowl and having people use a spoon. I use this simple formula a lot, and have a few favorite variants I go into later:

The reason Bowl meals work is because this formula is:

  • Nutritionally balanced.
  • Satisfying with plenty of flavors and fiber.
  • Easy to make. Experiment and write down your best findings to repeat.

Now a few tips:

  • If you’re not a mostly-vegan like me and/or just want some meat in this, add about 1/2 a cup of cooked/shredded meat or a cooked/hardboiled egg, but remove about 1/4 cup of grain and 1/4 cup of the legumes.
  • If you’re not up for a lot of grains (sometimes you want a less carby meal) just make it half legumes and half vegetables. I’ve done this a lot. If you’re using meat, just cut the grain and up the legumes.
  • Try various “extras.” For instance, one of my strange findings is that raisins and sun-tried tomatoes are amazing together.
  • Learn to make sauces and freeze them so you can throw them on the bowls as you make them. Home-made sauces are a good bet as you can make them healthier and with lower sodium.
  • Stock up with canned beans, get fresh greens (or freeze them), make and freeze rice and/or pasta, get those easy pre-heat rice packs, and if you want to use meat cook it in bulk and freeze it. You can then just churn various bowl meals out.

Now two of my favorite bowl meals:

  • 1 cup of rice, 2 cups of spinach shredded, half a can of garbanzo beans, 2 Tbsp kimchi. Stir.
  • 1 cup of rice, 1 1/2 cups of steamed broccoli, half a block of tofu. Sauce is 1/2 Tbsp gochujang, 1/2 tbsp low-sodium soy sauce, 1 Tbsp rice wine vinegar – mix the sauce separately and mix it into the rice first.

So there you go, one of my healthy, fast, and delicious cooking meals. Give it a try and let me know your best findings.

Steven Savage

Quick Chickpea Curry

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(This column is posted at www.StevenSavage.com and Steve’s Tumblr.  Find out more at my newsletter.)

Everyone, my newsletter readers liked the idea that I’d post recipes now and then. We creatives get awful busy, so knowing how to make good, fast, nutritious food is important. So I’ll do this every now and then.

This one is a fast curry that you can throw on rice or polenta and just eat right away. Serve with a good spinach or kale salad for a full meal!

2 servings.

  • 1 ½ cups diced tomatoes (one 14.5 oz can drained, or 2-3 tomatoes)
  • ¼ tsp Chinese 5 spice powder
  • 1 Tbsp soy sauce
  • 1 tsp black pepper
  • 1 tsp onion powder
  • 3 tsp crushed garlic (3 cloves)
  • 1 ½ tsp curry powder (use S&B)
  • 1 ½ cups cooked chickpeas (one 14.5 oz can drained)
  1. Mix all but chickpeas. Microwave on high for one minute.
  2. Stir. Microwave on high for one minute.
  3. Mash tomatoes with fork. Add chickpeas
  4. Microwave for one minute.
  5. Serve

NOTES:
May want to substitute other peppers like chipotle or ancho for black pepper.

If you want to work greens in, put about 10-16 oz of spinach in the bowl first with just a bit of water, and microwave a minute or two so it wilts. Then add the rest of the ingredients. On top of rice you’ve got two veggies, one grain, and your proteins!

Steven Savage

Steve’s Baked Falafel Recipe

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(This column is posted at www.StevenSavage.com and Steve’s Tumblr)

Been awhile since I posted on cooking and I want to get back into the groove!

OK I love good falafel, but I’m not big on the whole “fried” thing – both for health, the effort that takes, and because often it’s overdone and you end up with carbon lumps. So I did some research, tweaked a bit, and came up with these – baked falafel!

They’re mild – if you want to jack them up try to double the lemon juice and/or salt.  You may also want to add some sesame seeds if you like those.

As for serving, I like them by hand, but they’re also great stuffed in a pita.  You can freeze them pretty easily – just let them cook first.

The secret, by the way, is the chickpea flour (as a binder) and hand-shaping them to be flat so they cook right.

Makes about  18-22 patties, or 4-5 meal servings.

Ingredients

  • 2 14.5 oz cans of cooked chickpeas (about 6-7 cups)
  • 1 tbsp crushed garlic (about 3 cloves)
  • 2 Tbsp dried parsley
  • 2 Tbsp dried cilantro or chives
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • ½ tsp salt
  • 1 Tbsp baking powder
  • 1 Tbsp lemon juice
  • ¼ cup chickpea flour
  1. Preheat oven to 420.  Place baking paper on a cookie tray (you can also use some oil but it kind of defeats the purpose)
  2. Mix everything but the lemon juice and chickpea flour in a large bowl.
  3. Add lemon juice.
  4. Mash the mixture until chickpeas are mostly broken up and it’s a bit like a dough.
  5. Stir in chickpea flour until it’s blended into the “dough”
  6. Using your hand take a scoop of dough, about 2 tbsp at a time, form into patties, place on cookie tray. Make sure they’re flattened so they cook well.
  7. Cook for 25 minutes.  Patties will brown a bit on the top and be solid.
  8. Flip patties over and cook another 25 minutes.
  9. Remove and serve.

 

– Steve