This guide is designed to help you navigate through the delightful world of homemade sushi, covering everything from essential tools and ingredients to the art of sushi rolling and presentation. Whether you’re a seasoned chef or a curious novice, you’ll find joy in the craft of sushi making. Dive into the process, embrace the nuances of this culinary tradition, and prepare to impress both yourself and your guests with dishes that are as authentic as they are personal.

Let’s roll into this exciting culinary adventure together!

Essential Tools and Ingredients for Homemade Sushi

To get started, you’ll need some specific tools and ingredients. Essential tools include a bamboo sushi mat for rolling, a rice cooker to simplify cooking, and a sharp knife for slicing ingredients neatly. When it comes to ingredients, sushi rice is foundational. You’ll also need nori (seaweed sheets), fresh fish like salmon or tuna, and vegetables such as cucumber and avocado. Condiments such as soy sauce, wasabi, and pickled ginger are also crucial for authentic flavor.

Diversifying Your Sushi Varieties

While maki rolls and nigiri are popular, exploring other sushi forms can enrich your home sushi experience. Temaki, or hand rolls, are cone-shaped seaweed wraps filled with rice, fish, and vegetables, eaten with the hands. They are fun to make and perfect for a more casual sushi affair. Another easy yet impressive option is the Chirashi sushi bowl—simply a bowl of sushi rice topped with your choice of sashimi and vegetable garnishes. It’s a great way to enjoy sushi without the intricacy of rolling. For an amazing recipe, be sure to check out Feasting at Home, where you’ll find a treasure trove of creative and delicious variations on this classic dish.

Mastering the Rice: The Heart of All Sushi

Sushi rice is the cornerstone of all sushi types. Begin by washing the rice thoroughly until the water runs clear to remove excess starch, which ensures the grains will stick together without becoming mushy. Cook it in a rice cooker or on the stovetop, then season it while hot with a mixture of rice vinegar, sugar, and salt. This seasoning not only flavors the rice but also gives it a glossy appearance. The rice should be cooled to room temperature before you use it to make sushi, as hot rice will make the nori soggy.

Choosing the Right Fish and Seafood

Selecting high-quality, fresh fish is vital for making good sushi. Opt for seafood that is specifically labeled as “sushi-grade,” indicating it’s safe to consume raw. Visit reputable fish markets or speak to your local fishmonger to get the best cuts. It’s crucial to store the fish properly; keep it refrigerated and use it the same day you buy it if possible. For those who are cautious about raw fish, smoked or cooked seafood can be excellent alternatives.

Vegetables and Accompaniments

The vegetables you choose can add texture and flavor to your sushi. Common options include cucumber, avocado, and asparagus, all of which should be sliced thinly to fit neatly within or atop the sushi rice. You can also experiment with pickled vegetables for an additional tang. Preparing these accompaniments involves minimal cooking, focusing instead on cutting them into precise, bite-sized pieces that will complement the softness of the rice and the richness of the fish.

The Art of Rolling and Assembling

Mastering sushi rolling is a craft that improves with each attempt. Start by laying a sheet of nori on your bamboo mat. To prevent sticking, moisten your hands and evenly spread sushi rice across the nori, leaving about an inch empty at the top. Place your chosen fillings, such as thin slices of fish and vegetables, along the bottom edge of the rice. Gently lift the edge of the mat closest to you and roll it over the fillings, tucking them in snugly. As you roll, pull the mat slightly to keep the sushi tight. Once you’ve formed a complete roll, use the mat to shape it into a tidy cylinder. To finish, use a sharp, wet knife to slice the roll into six or eight consistent pieces.

Presentation and Garnishing Tips

The presentation is key in sushi making, not just for aesthetic appeal but also to enhance the eating experience. Serve sushi on a simple, elegant platter or a traditional wooden sushi board. Arrange the pieces neatly and consider color contrasts—like placing bright salmon next to darker tuna. Garnishes such as sliced scallions, sesame seeds, or tiny dollops of fish roe can add both flavor and visual interest. Remember, the goal is to make the dish as inviting as possible, so take your time to arrange each piece beautifully.

Pairing Sushi with Drinks

Pairing the right drink with your sushi can elevate the meal significantly. Traditional Japanese green tea, or matcha, is a classic choice that refreshes the palate between bites. For those preferring alcohol and sake, a Japanese rice wine complements sushi perfectly due to its smooth and subtle sweetness. Alternatively, light beers or crisp white wines like Sauvignon Blanc or a dry Riesling also work well, balancing the flavors of the fish and rice without overpowering them.

Conclusion

Making sushi at home is an enjoyable and rewarding endeavor that invites creativity and can even become a delightful social event with family and friends. Each roll you create, or ingredient you choose adds a personal touch to the meal, making it uniquely yours. Don’t hesitate to experiment with different ingredients and techniques. Most importantly, have fun and enjoy the process of preparing, presenting, and sharing your homemade sushi. Encourage everyone to get involved and share their creations. Sushi making is not just about the food; it’s about the experience and the memories you create around the table.

Photo Credit

Photo is from Unsplash

Guest Author Bio
Valencia Jasira

Valencia Jasira is a Senior Content Writer with more than 15 years of research experience in the fields of health and the environment. Her prolific research has significantly influenced Health and Environment Issues, and she regularly advises on health practices.

1. Quick Pan-Seared Duck Breasts

Pan-seared duck breasts are a quick and easy option for a weeknight meal. Start by scoring the skin of the duck breasts to help render the fat. Season them with salt and pepper. Heat a skillet over medium-high heat and place the duck breasts skin-side down. Cook for about 6-8 minutes until the skin is crispy and golden. Flip the breasts and cook for another 4-5 minutes for medium-rare. Let the duck rest for a few minutes before slicing. Serve with a simple side salad or roasted vegetables for a complete meal. The rich, flavorful meat pairs wonderfully with a variety of sides.

2. Succulent Sous Vide Duck Legs

If you have a bit more time, sous vide duck legs offer an incredibly tender and flavorful option. Season the duck legs with salt, pepper, and your favorite herbs. Place them in a sous vide bag and cook at 170°F for 8-10 hours. The low and slow cooking process ensures the meat becomes tender and juicy. After sous vide cooking, finish the duck legs by searing them in a hot pan for crispy skin. This method locks in all the flavors and provides a restaurant-quality dish at home. Pair with mashed potatoes or a fresh salad for a delightful dinner.

3. Easy Duck Stir-Fry

For a quick and healthy meal, try a duck stir-fry. Thinly slice duck breasts and marinate in soy sauce, ginger, and garlic for about 15 minutes. Heat a wok or large skillet over high heat and add a bit of oil. Stir-fry the duck slices until they are just cooked through, about 3-4 minutes. Remove the duck from the pan and set aside. Add your favorite vegetables, such as bell peppers, snap peas, and carrots, and stir-fry until tender-crisp. Return the duck to the pan, toss everything together, and serve over steamed rice or noodles. This dish is fast, flavorful, and perfect for busy evenings.

4. Simple Duck Tacos

Duck tacos are a fun and easy way to enjoy duck on a weeknight. Shred leftover duck meat or quickly cook duck breasts and slice thinly. Warm corn or flour tortillas and fill them with the duck. Top with fresh ingredients like chopped onions, cilantro, avocado, and a squeeze of lime. Add a dollop of sour cream or your favorite salsa for extra flavor. These tacos are customizable, allowing everyone in the family to build their own. They make for a quick, satisfying meal that brings a gourmet touch to your taco night.

5. Quick Duck Salad

A duck salad is a light yet satisfying option for a weeknight dinner. Start by cooking duck breasts or using leftover duck meat. Slice the duck thinly and set aside. Prepare a base of mixed greens, such as arugula, spinach, and romaine. Add in your favorite salad toppings, like cherry tomatoes, cucumber, red onions, and nuts. Top with the sliced duck and a simple vinaigrette made from olive oil, balsamic vinegar, and Dijon mustard. This salad is not only quick to prepare but also offers a delicious mix of flavors and textures, making it a perfect choice for a busy night.

6. Flavorful Duck Fried Rice

Duck fried rice is a great way to use up leftover duck and create a quick meal. Start by cooking some rice and letting it cool. In a hot skillet or wok, add a bit of oil and sauté diced onions, garlic, and mixed vegetables like peas and carrots. Add shredded or diced duck meat and stir-fry until heated through. Push everything to the side of the pan and scramble a couple of eggs in the empty space. Mix everything together and add the cooked rice. Season with soy sauce and a touch of sesame oil. Stir-fry until everything is well combined and heated through. This dish is both tasty and convenient for weeknight dinners.

7. Simple Duck and Mushroom Pasta

Duck and mushroom pasta is a hearty and delicious meal that’s easy to prepare. Cook your favorite pasta according to the package instructions. In a large skillet, sauté sliced mushrooms and garlic in olive oil until tender. Add shredded duck meat and cook until heated through. Stir in some heavy cream and grated Parmesan cheese to create a creamy sauce. Toss the cooked pasta in the sauce until well coated. Season with salt, pepper, and fresh parsley. This dish combines rich flavors with simple preparation, making it perfect for a quick and satisfying weeknight meal.

8. Quick Duck Pita Sandwiches

Duck pita sandwiches are a quick and tasty option for a weeknight dinner. Use leftover duck meat or quickly cook duck breasts and slice thinly. Warm pita bread and fill with the sliced duck, along with fresh vegetables like lettuce, tomatoes, cucumbers, and red onions. Add a dollop of tzatziki sauce or hummus for extra flavor. These sandwiches are easy to assemble and offer a delicious, handheld meal that’s perfect for busy evenings.

9. Easy Duck Ramen

Duck ramen is a comforting and flavorful dish that’s surprisingly easy to make. Start by preparing a simple broth with chicken stock, soy sauce, and miso paste. Cook ramen noodles according to the package instructions. In a hot skillet, sear duck breasts until the skin is crispy and the meat is cooked through. Slice the duck thinly and set aside. Assemble the ramen bowls by placing the cooked noodles in the broth and topping with the sliced duck, soft-boiled eggs, green onions, and any other favorite toppings. This dish is warm, comforting, and full of flavor, making it a perfect weeknight meal.

10. Fast Duck and Spinach Quesadillas

Duck and spinach quesadillas are a quick and easy dinner option. Use leftover duck meat or cook duck breasts and shred the meat. Place a tortilla in a hot skillet and sprinkle with shredded cheese. Add the duck meat and a handful of fresh spinach. Top with another tortilla and cook until the cheese is melted and the tortillas are golden brown and crispy. Cut into wedges and serve with salsa, guacamole, or sour cream. These quesadillas are delicious, easy to make, and perfect for a busy weeknight dinner.

Conclusion

Cooking duck at home on a weeknight doesn’t have to be difficult or time-consuming. With these easy and quick recipes, you can enjoy gourmet duck dishes even on the busiest evenings. From pan-seared duck breasts to duck tacos and stir-fry, these meals are designed to be both flavorful and simple to prepare. Try out these recipes and discover how easy and delicious weeknight duck dinners can be.

Photo Credit

Photo is from Pixabay

Guest Author Bio
Valencia Jasira

Valencia Jasira is a Senior Content Writer with more than 15 years of research experience in the fields of health and the environment. Her prolific research has significantly influenced Health and Environment Issues, and she regularly advises on health practices.

Kitchen Design Software

To help homeowners visualize and plan an outdoor kitchen area companies are creating kitchen design software. This free 3D design software designs configures and quotes outdoor kitchens. This is a revolutionary tool and extremely helpful for homeowners. Few contractors specialize in building outdoor kitchens, and much of the online information is inaccurate or confusing. This kitchen design software considers space, budget, and outdoor needs. Visualizing an outdoor space for cooking and entertaining is helpful when planning. 

Assess Available Space

One of the considerations in planning an outdoor kitchen is the outdoor space available. Properties with many acres may need to be careful not to place the kitchen too far from the house. Most properties, however, are smaller and only have a few places to install the kitchen. Homeowners often build outdoor kitchens on pre-existing patios or decks. A patio is an easier placement since it is right on the ground. Installing a kitchen on a deck is more difficult because of the weight on the deck and components, but it can be done. Measure the space available to determine how many appliances will fit. Then, prioritize which appliances and features are the most important for the outdoor space.

Permanent or Portable?

Outdoor kitchens can be either permanent or portable. For people who rent a home or who plan to move soon, it may be best to choose an outdoor kitchen with appliances that can also move. A free-standing grill and moveable carts can serve as a portable kitchen. Barbecue islands that roll are also good options. 

Homeowners in a more permanent home, or those who love DIY projects, may choose to design and build a permanent outdoor kitchen. An outdoor kitchen should match the home’s style. Any outdoor design should be an extension of the home. Often, hiring a contractor can be helpful. At the very least, kitchen design software will be helpful. 

Create a Budget

As with any home improvement project, being sure to set and stick to a budget is essential. Materials, appliances, and labor are expensive. Homeowners should budget a little more than they think it will cost, as additional costs always come up. Also, consider the costs of hiring a designer, contractor, permits, or hiring professionals for parts of the job, such as electrical work or plumbing. Be sure to get quotes from several professionals before deciding on one. 

Determine Cooking Style

The most important appliance in an outdoor kitchen is usually the grill. Think about whether you prefer a gas, propane, electric, or charcoal grill. Some homeowners also choose to have an oven, stove, or pizza oven in their outdoor kitchen. Consider what kind of cooking family members will be doing in the outdoor kitchen. Do you need counter space, a sink, and a refrigerator? Plan for all of these needs.

Homeowners are spending more time at home entertaining, and adding an outdoor kitchen provides additional space and atmosphere. Proper planning, possibly by using kitchen design software, will ensure the perfect outdoor space. 

Photo Credit

Photo is from Pixabay

Guest Author Bio
Isabella Thomas

Isabella Thomas is a freelance writer, with 15 years of experience in the law industry. She is a “retired” lawyer and decided to focus on theory rather than practice. She loves promoting new amazing teams in the industry. She lives in Minnesota, Minneapolis with her family.

Frittata, that’s how.

Over a cup of coffee, I visualized my path, which is how I do most things: Chop, roast, bake. Then I started mentally adding steps: Chop everything up in medium chunks, roast it to a tender char; toss it all into my wooden chopping bowl and chop some more; throw in some fresh herbs, eggs, and slip it into a savory pie crust and bake. Frittata for dinner tonight and breakfast tomorrow, and then we hit the road.

After the chopping, I scanned the spice cupboard….I grabbed dill, something called 21 Seasoning Salute from Trader Joe’s, turmeric, and some smoked paprika.

I slivered and added five cloves of garlic and a small handful of oil-packed sundried tomatoes (large size; they’ll get chopped after roasting). Into the chopped veg it went. I tossed it all with olive oil, salt and pepper, and the spices listed above and roasted at 425 – hot and fast is the rule for roasting green plant matter. Took about 18 minutes.

Time to think about that savory pie crust. Ask, and Google will provide. “Savory parmesan pie crust” brought up the usual umpteen choices; turns out, a Keto recipe caught my eye not for the Keto element, but for this reason: four ingredients. That’s one bowl, and no pastry cloth, rolling pin, or headache. Almond flour, butter, parmesan, egg. Basta.

Out of the oven, I chopped the veggies into smaller bits and then added a couple of beaten eggs, a little more salt, fresh basil from my window herb garden, and slid it all into the pie crust I put together while the veggies were roasting. Note: I didn’t bother to pre-cook the pie crust before filling it, which was actually a mistake; when I realized this fact, a bit too late, I kept going, wondering if it would be a critical error. Turns out, it was fine. I left it in a bit longer than the 15 minutes or so noted in the recipe, but it was fully cooked and even perfect on the bottom.

Oh, speaking of the bottom – I laid a few slices of Swiss cheese on the crust before adding the veg. Into the oven at 350 for about 25 minutes. I kept my eye on the crust and when it was fairly browned, I took it out.

And that’s how you clean out the refrigerator before going on vacation.

Buon appetite.

Photo Credits

Images courtesy of Lisa Lucke.

Previously published at www.lisalucke.com.

Bacon jam on toast with egg

What Is It?

Bacon jam is a relish that involves slow cooking bacon alongside onions, vinegar, brown sugar and spices, before mixing in a food processor.

It is not as intensive as many other jams are perceived to be, and can be whipped up quickly at home.

It’s a recipe that bears resemblance to Verhackert, an Austrian dish that lacks the sweeteners of bacon jam. Verhackert is a spread of minced bacon, combined with garlic and salt, wherein the preparation of bacon takes place over two months. This includes freezing the meat two to three times.

Once the meat is ready, it is minced with the other ingredients and pressed into a terrine.

How Is It Made?

To start, chop your bacon of choice up and fry it until it’s crispy. Add to the pan finely chopped onions and shallots so it all can caramelize in about 15 minutes.

Add to the skillet apple cider vinegar, brown sugar, and garlic, and cook until the liquid has reduced and thickened. The whole process should take only a half hour.

Is There More Than One Flavor?

The base mixture above is just the start. You can add many other things to it to produce varieties of bacon jam with unique flavor profiles.

Maple syrup and bacon often go together, so adding that or agave nectar to the pan will give your jam a sweet taste.

If you like spice, any variety of hot pepper will do, with the most common being habanero or jalapenos.

The apple cider vinegar can be substituted with balsamic or white vinegar to create different levels of tang.

So, What Do You Do With It?

The question here should really be what do you not add it to, as bacon jam can be paired with so many things.

At its simplest, it can be used to top toast or bagels; it can even be added on top of a stack of pancakes or French toast for a sweet and savory experience.

Throw it into classic sandwiches like grilled cheese and peanut butter and jelly for a refreshing spin on an old favorite.

Bacon jam layers on flavors when combined with other meats. Mix it into ground meats that will be used for patties or meatballs, or add it to sauce being made for marinating chicken.

How Should You Store It?

Unlike other jams, bacon jam cannot and should not be canned. It can be refrigerated and used within two weeks, brought up to room temperature before serving.

If you want to freeze it for longer life, store the jam in straight-shouldered mason jars and leave one inch of headspace. It should stay for up to 6 months in your freezer. Simply place it on the counter and let it thaw to use it.

Photo Credit

Bacon jam on toast – Wikimedia creative commons

1. As a kid, the closest I came to a vegetable were french fries. Later, as a wannabe bodybuilder in my twenties, I ate more meat in a typical day than Kobayashi. I made butchers wealthy, and buffet owners closed down the prime rib station when I came around. 

2. Vegans, like Crossfitters, get a bad rap for trying to convert everyone to their lifestyle. I’d never judge someone for eating meat, I salivate over steak just like most people.

Despite all that, I cut almost all meat out of my diet in 2019. A year and a half into this journey, I wanted to share why I did it, my experiences, and what surprised me. And if you’re going to give a plant-based diet a try, I’ve included some practical tips and plans to succeed.

Why I Went Full Kale (Sort of)

In 2019, I had to slow down from the hectic, deadline-driven corporate world. My solution: a month of farm living in rural Vietnam and Myanmar.

There I witnessed things you just don’t see in the city, like chickens and cows being butched for supper. I’m not naive about how meat gets to our plates, but it was visceral to see it up close every day.

I hadn’t realized the sacrifice that’s made to satisfy my palate. So I asked myself: can I get by without meat? Do I need it to survive? It became a challenge  –  a test of discipline, which inspired me to give it a shot.

What It Was Like

Shortly before New Year’s, I ate my last chicken breast. I started planning my restrictive diet. My first question was: how can I possibly get enough protein without meat? My solution was to take supplements and eat some responsibility-sourced animal byproducts. On occasion, I eat a small amount of wild-caught seafood, known as a pescatarian diet. 

[Quick aside: Some vegans will condemn me for eating animal-based foods at all. Some pose moral ultimatums and demand extreme change. And this is what causes most people to give up on a plant based diet or never try one. If everyone just ate slightly less meat, it would relieve so many of the environmental and social ills that animal agriculture causes.]

Okay, so the change wasn’t as difficult as I expected. It’s not like, say, quitting smoking. The cravings weren’t super intense. I’ve done low carb and low-fat diets that I found much harder to transition to. The hardest aspect was social events; parties, barbeques, picnics, etc. Dining out can be tough, especially when the sole veggie option is a sad salad.  Big surprise: social distancing from steak is more challenging when you’re at a steakhouse. But alas, I found solutions (more on that in a moment).

What Happened to My Body

Not a lot!  My energy levels and digestion seemed to improve a bit.  I did not shrink into a raisin, as some prophesized. My strength went down somewhat, but I chalk that up to a lack of gym equipment due to the quarantine. I run, bike, and swim, and my cardio output didn’t change much. So, claims that cutting meat improves your athleticism seems to be overblown. 

Does it make you healthier? It depends. French fries and ice cream are vegetarian, but eating those all day won’t help your physique (trust me, I tried). But substituting meat with healthy vegetables, grains, and legumes likely will. From WebMD:

 According to the Academy of Nutrition and Dietetics, an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than meat-eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates, and lower risk of chronic disease. 

The Protein Predicament

You don’t need to revamp your whole diet to go vegetarian. If you’re like me, your biggest concern is getting enough protein. When I lifted weights every day, I aimed for one gram per pound of bodyweight. That’s quite difficult without chicken, pork, and beef, and demanded some thoughtful dieting. Let’s go over some great substitutes and a sample meal plan.

Tofu comes from soybeans and can replace almost any meat. I recommend buying the extra-firm kind, some of which are high in protein. Squeeze out the water, then add them to a stir fry or barbeque. Tempeh is firmer, granier, and nuttier than tofu. It’s easier than tofu because you don’t have to press it. It’s a good substitute for fish. Seitan is made of hydrated gluten (avoid if you have an allergy). It has a dense, chewy texture, tastes like chicken, and can be cooked in many ways.  

Several fruits and vegetables substitute well for meat.  Jackfruit has a mild taste, a chewy texture, and takes on most flavors and spices. It’s a great stand-in for pulled pork or shredded beef. White sweet potatoes are great in wraps, and cauliflower can be a good substitute for fried finger foods like wings. 

Grains and Legumes are also excellent sources of protein—mix quinoa into meatless burger patties. Lentils are great in soups, curries, or salads. Portobello mushrooms are a filling burger substitute. 

Some popular commercial meat substitutes are worth mentioning. Beyond and Impossible Foods are plant-based alternatives to ground beef. They taste eerily like and are high in protein with less fat. They also have sausage links and patties. Gardein is a mainstream brand of plant-based foods. They produce everything from chicken tenders, wings, beef tips, meatballs, and more. 

Lastly, I use supplements to round out my diet. Protein Shakes are a great way to get an extra 20-30 grams of protein each day. They’re also convenient and inexpensive. I take a Men’s multivitamin to fill in any nutritional gaps and Omega-3 capsules to get more healthy fats. 

Quick, Hearty High Protein Meal Plans

There are many great vegetarian recipe books and blogs out there for free, so I won’t try to outdo them here. Instead, I’ll share my sample meal plan and link recipes – just enough to get you started:

Breakfast

• Option 1: Greek Yogurt with Granola and Berries
• Option 2: Whole Wheat Muffin Egg & Cheese Sandwiches
• Option 3: WW Breakfast Burritos
• Option 4: WW Bagel (add Lox if Pescatarian)

Lunch

• Option 1: Egg Salad Sandwich (Tuna Salad if Pescatarian)
• Option 2: Black-Bean Burgers
• Option 3: Quinoa Salad
• Option 4:  Falafel Wraps 

Dinner

• Option 1:  WW or High-protein Spaghetti with Impossible Ground
• Option 2: Tofu Stir Fry with Brown Rice (use a store-bought sauce to save time)
• Option 3: Wild Caught Shrimp or Fish Tacos (if Pescatarian) 
• Option 4:  Jackfruit Sliders 

 
Final Tips

A veggie-first diet can save you money, improve your health, and help the planet. Although it’s easier than ever to switch, it requires lifestyle adjustments. You might need to contact the host of a party to see if there are meatless options. If not, you’ll have to bring your own, or change plans. If you’re traveling, research restaurants that will cater to your dietary preference. Bring protein bars and shakes with you on long trips, where whole foods aren’t available.

Expect that some people won’t get your desire to sacrifice a staple of modern life. Be patient with those that don’t understand your diet or think you’re stubborn. Have your reasons, but don’t thrust them on others. Focus on long term sustainability. If you’re craving steak, have it. Every diet has some concept of a cheat meal. Don’t deprive yourself to the point that discipline feels like a prison. Soon enough, you’ll forget ever missing it.

Photo Credits

Photos are Royalty Free from Pexels

Guest Author Bio
Chris Tubbs

Chris is an accomplished sales and business development leader with experience at companies like Microsoft, Salesforce, and Dropbox. He went from being kicked out of high school twice to earning an MBA at UC Berkeley, and from being a pack-a-day smoker and aquaphobe to marathoner and triathlete. He writes about self improvement for knowyourbest.com.

But given the holiday weekend and my already compromised ability to know what day it is (thanks, COVID), today seemed like a good day to round up the usual plant-based suspects and make something.
I found zucchini, crooked neck squash, red/yellow bell peppers (the combo kind – pretty!), mushrooms, green onions, baby spinach, and one red potato.

Next, I checked the pantry. Whew! No wayward vegetables absentmindedly stashed there, but I did find one of my favorite Amador County-made products: Martha’s Organic All-Natural Cornbread Mix (available here and on Amazon). A plan began to form in my mind…Fritters!

Under normal circumstances, zucchini fritters are my go-to summertime treat, when gardens (not mine) are overrun with squash. When I was a kid, my Grandpa Boitano taught me how to make them in the cool of the basement, which had an earthen floor but also a stove, refrigerator, kitchen table and pantry shelves lined with the current season’s mother lode of freshly canned veggies, fruits, and antipasto. My grandpa sliced, battered and fried his fritters, but I eventually switched to a quicker method of shredding the zucc and mixing it into Bisquick and then frying them in olive oil for a savory afternoon treat.

But today, I decided to do something different. I grabbed my large wooden chopping bowl, cut the veggies up into chunks and slices, shredded the raw potato (skin on) and threw in four cloves of coarse-chopped garlic. Then I went chop crazy. The smell of the raw garlic and especially the bell peppers wafted up into my face like a morning garden facial.

I also tossed in a couple of handfuls of fresh-grated parm, cracked black pepper and coarse salt (plenty).

Time for the batter. In typical fashion, I sorta followed the instructions on the package, which called for adding two eggs, milk, four tablespoons of melted butter, and salt to the mix. I used three eggs, and I substituted buttermilk, to offset any slight sweetness that cornbread mixes sometimes have, although as a sidenote, Martha’s All-Natural products are organic and have very little added anything. This mix had just a tiny bit of cane juice added for sweetening, but I still tossed in a 1/2 tsp more salt than the mix instructions called for. I like salt.

I looked at the batter. I looked at my bowl of chopped veggies. Instantly, I knew the proportions would be perfect. Why? I don’t know. I have some sort of spidey sense and kitchen confidence not found anywhere else in my life. So, I combined the two bowls. It was perfect.

And then, I fried. In light olive  oil (I use light olive oil, which is just what you get in subsequent pressings after the first cold press, or extra virgin). I do not have canola or vegetable oil in the house. I use light olive oil anytime a recipe calls for those two things or when I would normally grab vegetable oil — even to bake with. For vegetarian dishes like this one, EVOO earthiness would have overpowered the fresh veggie flavors. Hence, the light.

My only concern was whether the veggies and cornmeal in the mix would soften up completely on the stovetop (as opposed to 30 minutes in a hot oven). Turns out my kitchen gut-hunch was right to chop the veggies finely – they were perfect; the cornmeal bread binder was silky and smooth and totally done. Took about three minutes each side on med-high heat in a heavy non-stick pan to get them perfectly golden brown.

This particular Martha’s product isn’t gluten free, but she has a lot of mixes that are. Substitute cornstarch & water slurry for egg if you want a totally vegetarian dish, along with any plant-based butter or oil.

Veggie cornmeal fritters. Get ready neighbors, I made a big batch!

Buon appetito!

Photo Credits

All photos courtesy of Lisa Lucke.

Originally published at www.lisalucke.com

Well now isn’t THAT confusing? So what’s the right answer? Well when it comes to breakfast, it really only boils down to personal preference! If you’re hungry and you want to eat – then eat! If not, don’t. It really is THAT simple. More importantly, what you eat does matter, so whether you break your fast at 6am or noon, starting your day with a healthy, balanced meal is crucial.

Enter superfoods! If you’re anything like me, you’re probably picturing a banana in a bright red cape, scaling up the side of a high rise building Spiderman-style, but that’s not exactly what I mean when I say breakfast superheroes. When it comes to a balanced diet, while the timing of your breakfast might not be very important, it’s very important to get the right amount of calories, carbs, protein, fat and nutrients (hence the term “balanced,” which will aid in weight loss, energy and overall health). And if you want to kick it up a notch and get even more benefits, you will want to choose food items that have more bang for their buck. This means they have a very high nutritional density as compared to their calorie content, and they have properties that influence anti-aging, longevity, disease prevention, reduced inflammation, and improved immunity! Please enjoy these easy to make, balanced superfood breakfast recipes to boost your health, control your weight, and increase longevity below! And hey – if they help fight the effects of aging – even better!

Here are some examples of superfoods, some of their beneficial ingredients and their benefit to us. Don’t worry too much about the complicated names of the ingredients, but take a close look at how they benefit your body, because these hard-to-pronounce ingredients may lead to a longer, healthier life!

Turmeric
Phytochemicals, curcumin, tumerone
Anti-aging, decreased cell damage and decreased chronic disease

Kale
Vitamins A, C and K, quercetin, kaempferol
Anti-aging, anti-inflammatory, anti-viral, lower blood pressure

Garlic
Vitamin C, B6, manganese
Reduced heart disease, lower bad cholesterol, healthy prostate, fights yeast infections

Curry
Cardamom, black pepper, tumerone, turmeric
Anti-inflammatory, anti-viral, anti-fungal,anti-bacterial, anti-carcinogenic

Cherries
Polyphenols, catechins, anthocyanins, flavonols, vitamin C
Anti-aging, anti-inflammatory, regulates blood sugar, increased muscle recovery

Yogurt
Lactobacillus, calcium, phosphorus
Detoxification, weight loss, healthy digestion, gut health

Cacao Nibs
Flavonoids, MAO, serotonin-inducing components, magnesium
Weight loss, decreased bad cholesterol, balanced mood, reduced cortisol

Flaxseed
Phytochemicals, thiamin, magnesium, manganese, ALA
Healthy cell function, regulates muscle and nerve function

Vegan Veggie Scramble

Vegan Veggie Scramble

• 1.5 tsps nutritional yeast
• ½ tsp chili powder
• 1 tsp mild curry powder
• A small pinch of sea salt
• 3/4 tsp ground turmeric
• 1 tsp. coconut oil
• 1/2 a small white onion chopped
• 1/2 a red bell-pepper, chopped
• A small handful of kale, chopped
• 1/2 cup button mushrooms, sliced
• 1 garlic clove, minced
• 4.25 oz firm tofu
• 2.5 oz canned black beans or haricot beans, drained and rinsed well

Place the nutritional yeast and dried spices in a bowl and stir well.
Place a skillet or frying pan over a medium heat and melt the oil.
Add the onion and bell-pepper and sauté for 3-4 minutes, until softened.
Add the mushrooms, kale and garlic and fry for 2-3 minutes, or until softened.
Add the tofu and break it up into small pieces with a wooden spoon.
Stir in the spice mix and black beans.
Heat for 4-5 minutes or until heated thoroughly. Serve. Enjoy!

Calories: 302
Protein: 21g
Carbs: 32g
Fat: 10g

Cherry Chocolate Smoothie

Cherry Chocolate Smoothie

• 10 pitted cherries
• 6 slices frozen banana
• 6 oz unsweetened almond milk
• 2 Tbsps plain yogurt
• 1 heaping tsp cacao powder
• 1.5 tsp cacao nibs
• ⅓ cup chocolate protein powder
• 1 tsp ground flaxseed
• A pinch of ground cinnamon
• 4 ice cubes

Place all ingredients in a blender and blend until smooth. Enjoy!

Calories: 345
Protein: 34g
Carbs: 23g
Fat: 13g

Photo Credits

Cherries – by unsplash

Other photos are by FitproRecipes – Used with permission

Guest Author Bio
Kathryn Morrow

Kathryn Morrow is a nutrition & weight loss coach passionate about eating well without deprivation. Have more questions or want more recipes? Connect with her at KGM Nutrition.

Spaghetti
This is an easy meal that even young kids can help you make. Spaghetti doesn’t take a lot of work, and your kids will get plenty of opportunity to practice their stirring skills. You can just make plain spaghetti or add in some meatballs as well. If you have been trying to get your kids to eat more vegetables, consider putting chopped vegetables in the sauce as the sauce can easily disguise the taste.

You can easily turn spaghetti into a healthy meal that you and your kids can make together. When you’re cooking, let your kids help make some of the decisions, like what to add to the sauce and what to serve as a side dish.

Pizza
What kid doesn’t love pizza? This is a great meal to make if you want to get the whole family involved. Let your kids help make the dough, roll it out, put the sauce on it, and sprinkle the cheese and toppings on top. You can make one large pizza or some personal pizzas that each family member can customize. This is the good chance to allow kids to get a little bit creative with their food and potentially try new toppings.

Subs

This is the perfect meal if you are looking for something to take on the go, whether you’re packing up for a picnic or you’re just in a hurry. Your kids can easily make their own sub with minimum help from you. They can make everything from a simple peanut butter and jelly sandwich to a more elaborate ham and cheese subs that have been slightly heated in the oven.

One of the great things about sandwiches is that they allow your kids to make all of the decisions from bread—white bread, wheat bread, pitas, kaiser rolls—to toppings—cheese, meat, veggies, jelly—to condiments—mayo, mustard, relish. They can experiment with the flavors they like and take care of making lunch at the same time.

Tacos
Most kids love to make and eat tacos. For younger kids, you can allow them to work on their fine motor skills by allowing them to sprinkle cheese or shreds of lettuce into each taco shell. Older kids can chop vegetables and brown the ground beef. No matter how old your kids are, they can easily help make this meal with you.

Allowing your kids to cook with you will be very beneficial no matter how old they are. If you are looking for a family dinner to make together, try one of the meals mentioned above. They tend to be very kid-friendly meals, and kids of all ages can contribute to making the meal in some way.

Photo Credits

Photos are from pexels

Guest Author Bio
Anita Ginsburg

Anita is a freelance writer from Denver, CO. She studied at Colorado State University and now enjoys writing about health, business, and family. A mother of two wonderful children, she loves traveling with her family whenever she isn’t writing. You can find her on Twitter @anitaginsburg.

I gave my wife an Instant Pot for Christmas. Learning to use it was, shall we say, fodder for a very funny post that I must write at some point.

After a few test runs with water, as suggested in the instructions, we cooked a pork loin and then chicken and both turned out tender and fabulous.

I love making stews in our slow cooker. I started searching for Instant Pot recipes and noticed many soup recipes. One that caught my eye right away was Instant Pot Cauliflower Soup by Easy Family Recipes. It was amazing and very easy to make. It was my first soup in the Instant Pot. Thank you Kimber for sharing that recipe.

I have made a few others since, experimenting with this and that and they both turned out super yummy! So last night I went back to that first recipe and tweaked it a bit.

It too was very very good and easy to make.

Instant Pot Cauliflower and Broccoli Soup

Here is the recipe:

• 6 cups of cauliflower florets
• 6 cups of broccoli florets
• 1/2 onion – chopped
• 8 garlic cloves – minced
• 1 TSP sea salt
• 1 TSP black pepper
• 1 TBSP lemon juice
• 2 TBSP virgin olive oil
• 2 cups of chicken broth
• 125 g cream cheese (1/2 a block)
• 2 cups shredded aged cheddar

Sauté the garlic and onions in the olive oil for 5 minutes stirring lots. Turn off, close the lid and let sit for an hour or more. It opens up!

When you are ready to cook, add all the other ingredients other than the cream cheese and cheddar cheese and give it a good stir.

Set the instant pot to 6 minutes cook time at high pressure. When done, allow 15 mins of natural release.

Release remaining pressure (carefully!). Open pot. Add cream cheese and cheddar cheese. Use an immersion blender to blend / thicken.

I served with a dollop of sour cream, bacon bits, shredded carrot and a warmed Ciabatta, buttered of course.

Very yummy. Very filling! Hope you enjoy it as much as we did!

Photo Credit

Photo by Colleen Namur – All Rights Reserved