Four Everyday Meals You Won't Want to Miss! Easy, Delicious, Nutritional Powerhouses to Keep Stocked in Your Fridge

 

The Most Perfect Way to Start the Day - Savory "Cheezy" Oatmeal with Greens

 

"I adore savory breakfasts.

In the old days I loved bacon and eggs sometimes even with potatoes.

But the arteries and the waistline just won't take it anymore.

I loved the breakfasts I had in Japan and cannot recommend miso soup too highly. The first time I tasted it I had to have two refills. Yum!

Loved Scandinavian breakfasts as well, but can't have the meat and cheese anymore.

Same with Turkish breakfasts, but they always have lettuce tomato and cucumber the above. Very nice.

Here is my current favorite breakfast. Absolutely delicious and good for the arteries.  Great science based health blog too, I might add: Happy Healthy Long Life" 

-Posted on Mark Bittman's column, "Savory Breakfast Department,"  by Elephant Lover, New Mexico, February 9, 2011-

Four Powerhouse Meals You'll Want to Eat Over and Over Again

 

Click here to get to the web version with all the links & comments.

This is it folks.  Four everyday foods that you can happily eat over and over again.  At least I can.

Yes, I crave variety, and I'm always trying out new recipes--but, honestly, these four are so delicious, so nutrient-packed, so easy to prepare, so simple to change-up, that you'll want to have them in your fridge for easy breakfasts & lunches.

• Oatmeal for Breakfast:  The Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Greens of Your Choice.   Just give it a try!   It's like a gourmet risotta for breakfast--beats the fruited sweeter oatmeals hands-down!  I make enough to eat for 4 days. Click here for the recipe, benefits & instructions.
• Soup that's a Meal for Lunch or Dinner:  The Healthy Librarian's "Englightened & Enhanced" Arabian Nights Lentil & Rice Soup - based on Isa's Appetite for Reduction recipe. 
• The Best Burger Ever for Lunch or Dinner:  The Healthy Librarian's "Enlightened" Chipotle Lentil Burgers with oven-baked Sweet Potato Fries (another riff/adaptation off of Isa's Appetite for Reduction--can you tell how much I love this cookbook?)
• A Salad that's a Meal for Lunch or Dinner:  Everyday Chickpea-Quinoa Salad topped with Creamy Balsamic Vinaigrette--1001 ways to make this one different everyday!

 

 

Building the Case for Savory Vegetable Oatmeal for Breakast

 

My curiosity got the best of me.  Why were so many people visiting my  "Savory Cheezy Oatmeal"  post by way of Mark Bittman's New York  Times article about savory breakfasts?  Hmmm....

When I followed the link--I discovered that someone was recommending my oatmeal to Bittman.  Yay!

And now for a little more feedback about this rather "out there" oatmeal recipe that I  call--"Not Your Mother's Oatmeal! A Mega-Nitric Oxide Antioxidant Boosting Breakfast for Champions: The Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Spinach"-- I first posted this back on January 26, 2011--and I really would call it my own unique oatmeal creation.

 

Don't knock it until you've tried it.   You're going to have to trust me on this one!

• I'm now totally sold on eating savory oatmeal for breakfast--and I'm currently off of the "fruited sweet" kind.  It is AMAZINGLY filling--and sticks with me for about four or more hours. You can't beat that.
  
• I still love it with spinach--but one reader suggests using kale--because unlike spinach, it isn't high in oxalates that can lessen calcium absorption.  And he's absolutely right!  A cup of cooked kale will give you as much absorbable calcium as a glass of milk. Consider bok choy, broccoli, or brussles sprouts, too. The possibilities of vegetable add-ins are endless.

• When my husband finally tasted my savory oatmeal, he was totally surprised.   He's a raisin- banana-rolled-oats kind of guy.  "Wow! This is really fantastic!  You could even eat this for lunch or dinner!"
• When one of my co-workers finally tried it,  she was hooked.  Her recipe twist--microwaved broccoli--instead of spinach.  She now brings it to work to eat as a "brunch"--and she can't believe how quick & easy it is to make--and how filling it is.
  
• Here's what blog reader Tom had to say:  "We've been eating the Savory "Cheezy" Breakfast Oatmeal with Shitake Mushrooms lately and really love it. I have to say that I feel much better when I have it versus what I was having before, steel cut oats with lots of dried fruits. No more enery swings or "hang overs".  We have one suggestion though and that is to use kale instead of the spinach since we've always been told that spinach keeps you from absorbing the calcium. Perhaps also, the stated calcium, 17%, should be revised."  He's right!  Switch to kale or another green if you're looking for a calcium boost.

 

Why Is This a Hands-Down Nutritional Powerhouse?  Let Me Count the Ways

 

1. Steel cut oats have it all.  OK--oat groats & rolled oats, too! Turns out, according to Dr. Mohsen Meydani, the "oat expert" at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, the phytochemical, avenanthramide, in oats help prevent atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of our arteries. That's the "magic gas" that keeps the arteries relaxed and dilated.  And it's a dose-response--the more avenanthramides (oatmeal) you eat, the greater the nitric oxide production.  They're also loaded with both soluble fiber to whisk away cholesterol, and insoluble fiber to keep your digestive system in tip-top shape.
2. Sundried tomatoes.  It's all about lyopene, baby!  Tomatoes are a rich source of this carotenoid that's known for its cancer-fighting properties (especially prostate cancer), for its blood pressure-lowering properties, and for preventing oxidative damage in the heart.  Bonus: tomatoes also contain lutein that promotes eye & heart health; prevents macular degeneration, plus vitamins A & C.
3. Shiitake Mushrooms.  They've got eight essential amino acids, plus lentinan which stimulates the immune system, protects against infections--including colds--& provides cardiovascular benefits.  It also contains eritadenine, which lowers cholesterol.
4. Turmeric (Curcumin).  This is the hands-down powerhouse spice.  It's a powerful anti-oxidant, which has been championed by Dr. Bharat Aggarwal of M.D. Anderson Medical Center for its cancer-fighting properties.  You're going to want to read this, this and this hot-off-the-press article from M.D. Anderson.  And there's more.  Like easing inflammation from arthritis, joint pain and muscle cramps, possibly preventing cataracts, improving cholesterol, and preventing Alzheimers.  My husband swears that daily turmeric ended his nightly toe cramps caused by running.  Definitely sounds like snake oil---but just check out the literature about turmeric on PubMed.
5. The Greens.  I like to add 2.5 ounces or 3 cups of spinach to my oatmeal.  But you can add kale, Swiss chard, bok choy, broccoli, or collard greens.  No need for me to repeat all their top-of-vegetable-heap health benefits--like their high vitamin A content, their omega-3s, and best of all, their ability to boost production of the "magic gas" known as nitric oxide that heals the endothelial linings of our blood vessels--preventing heart disease, lowering blood pressure, and preventing cognitive dysfunction.  Click here and here and here.
6. Nutritional yeast.  This is what gives the oatmeal its delicious mild creamy "cheezy" flavor--and it's high in both B vitamins (many varieties include B-12) and protein.

OK--enough of my savory oatmeal sales pitch!  Find the recipe here

2.5 ounces of raw spinach to add to your oatmeal - about 3-4 cups

2.5 ounces of spinach "melted" in minutes in the microwave to mix into your oatmeal

 

Nutritional info based on 1/4 of the recipe (doesn't include the 1 tablespoon of chia seeds I always add on top of each serving)

Nutrition Facts Healthy Librarian's Savory "Cheezy" Oats with Greens
Serving Size: 1 serving
Amount Per Serving
Calories	245
Total Fat	3.5g
Saturated Fat	0.6g
Trans Fat	0g
Cholesterol	0mg
Sodium	194mg
Carbohydrate	50.9g
Dietary Fiber	18.1g
Sugars	6.6g
Protein	12.8g
Vitamin A 141% Vitamin C 53% Calcium    17% Iron 62%

 

The Healthy Librarian's "Enlightened & Enhanced" Arabian Nights Lentil & Rice Soup

 

Hearty Arabian Nights Lentil & Rice Soup

 

Another one of Isa's Appetite for Reduction creations.  My daughter-in-law turned me on to this soup when she told me it was easy, delicious, and my grandson scraped up every last spoonful.  Licked his plate clean.  Now that's hard to resist.

When my husband & I brought this lentil soup to our couple's Friday night dinner group--even the lentil-scoffers LOVED it.  You know who you are!  We even fought over who was going to get the last 1/2 serving we had leftover.

Easy, quick, delicous.  Great to tote to work for lunch or for a one dish meal.

Here's a little bit about why I LOVE lentils so much.  Everyone thinks they need to eat turkey in order to get that calming amino acid, tryptophan.  Not so.  Lentils and garbanzos are loaded with the stuff. 

And what's so good about tryptophan?  Well, our brains need tryptophan to produce the feel-good brain chemical, serotonin--which regulates mood, appetite, hunger and sleep.  But, there's a CATCH!  Tryptophan cannot cross the blood-brain barrier to produce serotonin without CARBOHYDRATES!  And of course, lentils happens to come "packaged" with their own carbs.  

The lentil story gets even better.  They're loaded with the harder to find soluble fiber that helps to lower cholesterol and control blood sugar--preventing blood sugar & insulin spikes.  One cup is also loaded with protein, folate, and at least 7 important minerals like manganese and iron.

 

The Health Librarian's Enlightened & Enhanced Arabian Nights Lentil & Rice Soup

For a copy of the recipe on one page, click here

Serves at least 6

Prep & cooking time:  Total 1 hour

 

Ingredients

1 large onion, diced small

6 cloves garlic, chopped small

1 tsp salt, optional

Several pinches of greshly ground black pepper

1 tablespoon ground cumin

1 teaspoon coriander

2 cups chopped carrots (small dice)

1 cup dried RED LENTILS (which are really pale orange--you must use this kind--Bob's Red Mill carries them)

1/2 cup BROWN basmati rice

1 teaspoon lemon zest

6 cups of low-sodium vegetable broth

1/4 cup freshly-squeezed lemon juice

Key added spice:  1/4 to 1/2 or more Garam Masala  (find at grocery stores, Spice Island brand, Indian specialty groceries, or Penzey Spices online)  This is a subtle, delightful must-have Indian spice.  Click here to learn more.  Click here for a recipe to blend your own.

Instructions:

1.  Preheat a 4 quart soup pot over medium-high heat.  Saute the onions without oil until transluscent, about 4 minutes.  Keep moving them around with a spatula, and add small amounts (like 2 tablespoonsfuls) of vegetable broth or water when & if they start to stick, to nicley deglaze the pan.

2.  Add the garlic, pepper, and salt and saute for another minute.  Add the spices and stir coninuously for about 15 seconds to toast them a bit.

3.  Add the carrots, lentils, rice, zest, and broth.  Cover the pot and bring to a boil, keeping a close eye on it--you don't want it to burn or stick.  Once it begins to  boil, lower the heat to a simmer and cook for about 40 minutes, until the lentils are creamy (melted) and the rice is tender.  Depending on the rice you use, it could be 15 minutes, more or less. Stir occasionally to prevent the soup from burning at the bottom.  If necessary, thin the soup with water or more broth.

4.  Add the lemon juice, and the Garam Masala, in 1/4 teaspoon increments, so you can taste as you go--I like about 1/2 teaspoon of it.  You may want more, or less.  Adjust for other seasonings, like salt or pepper.

5.  Let the soup sit for 10 minutes or so to maximize the flavors.

 

Nutritional Info based on 1/6 serving

Nutrition Facts Enlightened Isa Arabian Lentil & Rice Soup
Serving Size: 1 serving
Amount Per Serving
Calories	183
Total Fat	1.3g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	175mg
Carbohydrate	36g
Dietary Fiber	10.8g
Sugars	5.5g
Protein	7.6g
Vitamin A 103% Vitamin C 16% Calcium    4% Iron 11%

 

 

A Burger You'll Want to Always Keep on Hand in Your Refrigerator or Freezer

 

Chipotle Lentil Burgers on Alvarado Street Sprouted Burger Buns with Bone Suckin' Barbecue Sauce, French Garden Sprouts, and Cajun Baked Sweet Potato Fries

 

Yes, you can easily eat this cold if you pack it for lunch!

Hurray! More power-packed lentils on the menu.   

Little-known factoid:   Of all the legumes/beans, lentils are the least gas-producing.

I've tried lots of delicious veggie/bean burger recipes, but these just might be my new faves.  They have great flavor, heft, & texture.  No way will these fall apart & they actually look like "the real thing".   Besides, I can't resist any recipe with chipotles.

 

Chipotle Lentil Burgers

for a copy of the recipe on one page, click here

Makes 7-8 big burgers

Preparation:  30 minutes prep time.  30 minutes oven-baking time

 

Ingredients:

1 small red onion, cut in medium dice

1/2 pound zucchini, halved lengthwide and sliced 1/2 inch thick (it all gets processed, so no need to make them too small)

3 cloves garlic, chopped

1 cup lightly packed fresh cilantro, chopped (stems & leaves!)

17.6 oz.  (1 lb. 1.6 oz.) of already cooked lentils.  I used Trader Joe's refrigerated vacuum packed Steamed French lentils.  If this isn't available, use 2 1/2 cups of cooked or canned lentils.

1 cup whole wheat bread crumbs.  I prefer Ian's Whole Wheat Panko-style crumbs (you might need to use more)

1/4 cup of canned chipotles in adobo sauce, seeds removed, with adobo sauce

2 tablespoons soy sauce

2 teaspoons red wine vinegar

1/4 teaspoon salt, optional

2 teaspoons Smoked paprika (no substitutes)

 

Instructions:

1. Preheat your oven to 450 degrees.  This is the temperature that I use to bake burgers & fries in my oven.  If you have a gas oven, or your oven runs hot--you may want to lower it, accordingly.

2.  Preheat a large non-stick frying pan on medium-high.  Saute the onions without oil until almost transluscent, about 3 minutes.  Keep moving them around, and add small amounts (2 tablespoonsful) of vegetable broth or water when & if they start to stick, to nicely deglaze the pan.

3.  Add the zucchini, garlic, cilantro, and a pinch of salt, and continue to saute for 7 to 10 minutes, until the zucchini is soft.

4.  Here's the pitchkey-potchkey part--but just suck-it-up & DO IT.  It's really no big deal.  Transfer the veggie mixture into a food processor (not a blender).   Then add ALL the other ingredients--EXCEPT FOR 1/2 cup of THE BREAD CRUMBS!  Pulse until mostly smooth, but there should still be a little texture.

5.  After processng transfer all of the mixture to a big mixing bowl and add the remaining 1/2 cup of bread crumbs to the burger mixture, and use a fork to combine.  NOTE:  We had to add more crumbs at this stage--like about 1/2 cup more--to "firm" up the mixture--it looked a little too wet for our tastes.

6.  Divide the mixture into 7 or 8 burgers--and form them into nice patties. 

7.  Bake on a cookie sheet lined with a Silpat or parchment paper--for 15 minutes in your 450 preheated oven.  Turn & finish baking for another 15 minutes.  They should be firm & brown on the outside--and soft on the inside.

8.  Serve warm or at room temperature.  Grilled onions on top would be fabulous!  Maybe even a sliver of avocado.

Nutritional Information based on 1/8 serving.   Does not include the Alvarado Street bun=140 calories, 3 grams fiber, 7 grams of protein.

 

Nutrition Facts Enlightened Healthy Librarian's Chipotle Lentil Burgers
Serving Size: 1 serving
Amount Per Serving
Calories	138
Total Fat	0.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	370mg
Carbohydrate	25.2g
Dietary Fiber	7.5g
Sugars	3.8g
Protein	8.5g
Vitamin A 7% Vitamin C 13% Calcium    2% Iron 17%

 

Isa's Everyday & Ever-Changing Whole Meal Chickpea-Quinoa Salad

 

Everyday Ever-Changing Chickpea-Quinoa Mix-It-Up Whole Meal Salad

Black Quinoa, Garbanzo Beans & Creamy Balsamic Vinaigrette-The Key Ingredients

 

Want a meal in a minute that's nutrient-dense & protein packed?  Have I got a recipe for you!

Just follow this Isa-inspired formulaic recipe.

At all times, keep a batch of cooked cooled quinoa in your fridge.  Cooks up in just 15 minutes.  Couldn't be easier. 

Why is quinoa a key ingredient of this salad?

Because it's high in protein & happens to contain all nine of the necessary amino acids to make it a complete protein (7 grams per serving compared to 4 grams for brown rice).  It's also high in fiber & it's a good source of manganese, magnesium, iron, copper & phosphorus, which is why the United Nations has classified it as a "super crop".  It's a big plus that it contains the amino acid lysine which is needed for tissue growth & repair. As if that isn't enough, it's gluten free and it's a breeze to cook.  And Kosher for Passover!

I recommend you use Eden Organic Quinoa.  They use a mechanical rubbing process to remove the protective saponin coating from the grain, rather than a water wash.  This retains more flavor, fiber & nutrients.  When I compared the nutrient values of Eden's with other brands, it had the highest in all categories.  I found quinoa in my local grocery store, but it's also at Trader Joe's & any health food store.

I know you're all familiar with this fantastic grain/herb/seed.  But if you want to learn more, and check out some of my oldie-but-goodie quinoa recipes, click here and here  and be sure to ditch any fats or oils that I may have been using in those older recipes.

 

Everyday Ever-Changing Whole Meal Chickpea-Quinoa Salad

 For a copy of the recipe on one page click here

Serves 4

Ingredients

2 cups cooked, cooled quinoa  (make with 1 cup of quinoa & 2 cups of water, bring to a boil, cover & simmer for 15 minutes until the liquid is absorbed)

1 small red onion, optional

4 cups of chopped romaine (or mesclun greens)

1 (15 ounce) can of low-sodium or no-salt garbanzo beans/chickpeas, drained (or black beans, or lentils, or kidney beans)

2 cups cherry tomatoes, halved

1 1/2 cups shredded carrots

Optional add-ins: roasted garlic, baked tofu or tempeh, sprouts, fresh basil or cilanto, chopped Kalamata olives (my favorite), roasted corn, or any left-over cooked vegetables

1/2 cup of Isa's Balsamic Vinaigrette   Click here for the recipe

In a large mixing bowl, mix all the ingredients together, add the dressing, and toss to coat.

Or, just mix up your own single serving with your favorite add-ins, and top with 2 tablespoons of the Balsamic Vinaigrette.  If you're toting this to work--put the dressing in the bottom of your sealed container so the salad won't get soggy.

Nutritional Information based on 1/4 serving ( & 2 tablespoons of dressing per serving)

Nutrition Facts Isa's Appetite for Reduction Everyday Chick-pea-Quinoa Salad
Serving Size: 1 serving
Amount Per Serving
Calories	364
Total Fat	6.4g
Saturated Fat	0.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	315mg
Carbohydrate	63g
Dietary Fiber	21.3g
Sugars	11.2g
Protein	15.3g
Vitamin A 175% Vitamin C 45% Calcium    11% Iron 27%

 

So there you have it folks.  Four do-ahead meals that that you can enjoy all week.   Easy, delicous, and nutrient-dense.  Enjoy!

 

 

 

 

 

 

Comments

[Penny]

Super! I will be trying all of these soon. Thanks!

[Gael in Vermont]

Deb,
I just made the Creamy Balsamic and tossed it with my lunch salad...WOW! I love it! I have been trying out some no-oil dressing myself...using soft tofu as the base, but I'm not happy yet with these. The thicker consistency of Isa's is very satisfying and feels like I'm "cheating." I like Isa's dressing a bit better...must be the taste of the cashews. Onto the lentils and chick-peas then the burgers! Can't wait. We ARE eating well, ne c'est-pas?

[The Healthy Librarian]

Gael,

I'm excited that you liked the Creamy Balsamic. I've tried her Caesar Chavez & cole slaw dressing & liked those, too. The lime peanut also sounds amazing. The little bit of cashews makes such a big difference in texture, taste, & mouth feel, and I don't need to use the giant servings Isa has tied to her nutritional info. 1 1/2 tablespoons or 2 at most is more than enough for me.

If a little bit of nuts makes such a delicious difference in the taste of the dressings, and encourages me to eat more salads, I'm guiltlessly going for it. You're right--it's so good it does feel like "cheating"!

Report back about the soup & burgers, lady!

[Jeff]

I now (thanks to your original oatmeal post) eat savory oatmeal every day for breakfast, and sometimes for dinner as well. I looooooove it. I never have it sweet anymore.

Here's how I do it: steel cut oats, spinach, green onions, Sriracha, pepper, nutritional yeast and tamari. I think I'll have to start tossing some turmeric in there as well!

[Annely]

I made Arabian Nights Lentil and Rice Soup today. We all enjoyed it - nice warm flavor. Garam Masala is one of my favorite spices.

After I buy spinach and shiitake mushrooms tomorrow, I'll try the savory oatmeal recipe too!

[The Healthy Librarian]

Jeff, like the Sriracha addition! Glad to hear that you're liking the savory oatmeal.

Update: Another co-worker of mine--and her friend are now fans of the savory cheezy oatmeal! Any doubters out there just have to try it. They are now also fans of that delicious Bone Suckin' brand seasoning.

Annely--I love how willing you are to try these new recipes! Glad to hear that the Arabian Nights soup was a success and that you, too, are a fan of Garam Masala. Let me know how the oatmeal experiment goes.

[Annely]

Bought some spinach and dried Shiitake mushrooms; made Savory Oats. I eat oatmeal just about every day - with sliced bananas and cinnamon. This recipe looked so unusual I had to try it. I like it very much. My husband got home while I was eating my Savory Oats, and I had him sample it. His response - "That is very good!!"

[MG/PGYx]

HL, you totally rock! Can't wait to try all of these and already have the ingredients. I love that I can make big batches to last a few days and trust they'll keep me going strong during my next two months of 80-hour work weeks on hospital floors & in the ICU! Smoothies in the morning, hearty HL recipes for lunch & dinner. My colleagues will be so jealous of my delicious food! :-)

[Gael in Vermont]

Okay, I'm eating the Cheesy Oatmeal...it took me until the 3 or 4th bite to get into it. Now, it's fabulous. Like you said, a breakfast risotto! Next time I can tweak to add kale or more mushroom...whatever! Thanks for this one Deb! Now, the salad dressing with the cashews...are we allowed to eat cashews?????? I didn't think we could, but sister, that dressing is gooood. Lentil burgers are next, I already love sweet potato fries. Who wouldn't?