Eat Healthy and Stay Healthy
No matter where you are in the world, COVID19 has taken a central role in your life, and in the way you eat. Your mouth may be watering for a huge plate of pasta or a bowl of potato chips and guacamole, but the truth is, you’ll feel much better if you eat higher nutrient foods most of the time and use the indulgences only once in awhile. You’ll feel less hungry, more balanced and satisfied if you follow my Quarantine Cuisine food plan while we are in these unique times.
A Few Starting Basics
Grains, amazing Grains
Grains can be cooked in water or a mix of water and broth. It’s your choice. I usually season them just before serving as I may use one portion of them in a soup, another in a stir fry and another in a Grain Bowl. Each one would have different herbs, spices and/or vinegars and vegetable protein.
Put a pot of brown rice on the stove:
ratio is:
1 cup brown rice in 2 to 2 1/2 cups boiling water
add a little turmeric or ginger to the rice as it starts to boil
Reduce heat, simmer for 35-45 minutes until all water is absorbed.
(you can use a combination of broth and water if you want a richer flavor)
Use the rice in soup, as a mix with beans, as a base for vegetables, a grain bowl and/or fish
Cook up some Quinoa
ratio is:
1 cup rinsed quinoa t 2 cups boiling water
add juice of a half lemon or some finely grated ginger
reduce heat, simmer for 20 minutes
Use in soup or make a Mediterranean bowl* recipe below)
Cook up some Farro
Bring a pot salted water to a boil, Add a cup of Quarantine farro and bay leaf, reduce the heat and simmer until the farro is tender, chewy, but still has an al dente bite - 15 to 20 minutes for pearled farro; 20 to 30 minutes for semi-pearled farro; up to 40 minutes for whole farro.
Now you have some basics to use alone, in a soup, salad or stir-fry. Having a mix like this give you variety, nutrients and flavor.
You may be able to order these grains online from various outlets: Amazin, local grocery store, Target, Bob’s Red Mill and Thrive to name a few.
Israeli Couscous and Bulghur - the easiest of all grains for speed in prep time
see the recipe below
Vegetables
always better fresh, but we can make do with frozen too. Get a good variety of colors and textures; round out the flavor choices
Think sweet: carrots, beets, cooked onions, squash, corn
Think astringent: all your dark greens - spinach, kale, chard, Brussels sprouts
Think pungent: mushrooms, raw onions, peppers
Think sour: pickles, sauerkraut, pickled artichoke, pickled beets
Protein sources
You can absorb quite a bit of protein from whole grains and vegetables, but complete protein is not available from these choices.
Here are your best sources for protein:
beans - chickpeas, kidney, black, cannelini - rinse thoroughly, chew thoroughly
humus - contains tahini and chick peas
tofu - organic, stir fry or add to soup
eggs - pasture raised
nut butters - without added sugar or hydrogenated oils
yogurt - dairy and non-dairy, nomore than 8 g sugar pert serving
cheese, butter, milk - only if dairy agrees with you - exclude if sinus, digestive or lung congestion
seafood - wild salmon, halibut, haddock etc
chicken, pork, beef - personal choice, pasture raised, organic, no antibiotics or added hormones.only
ice cream….did I just say that? well, it’s sort of a protein
Fruits
apples, pears, oranges, kiwis, grapes, bananass, strawberries, raspberries, blueberries
(refer to ewg.org for organic reconnedations; use frozen when fresh are unavailable.)
Snacks
what’s life without an occasional one?
walnuts, cashews, almonds
dark chocolate (70% or more)
raisins, dates, figs and other fruits
black bean brownies
Recipes:
Keep in mind you don’t need to have every ingredient you find in these recipes. Recipes are just outlines for possibilities. Use what you have and mix it up - be creative!
Quinoa Tabouli serves 4
1 cup uncooked quinoa, rinsed and drained
2 cups water
1/2 teaspoon sea salt and more to taste
2 lemons, juiced
4 tablespoons extra virgin olive oil
2 cloves garlic, minced
1/2 cup Italian parsley leaves, chopped
2 sprigs of mint leaves, chopped or 1/2 teaspoon dry mint
1 large ripe tomato, chopped
1 medium cucumber, chopped finely. Peel if skin is bitter.
1/2 cup red onion, minced
Freshly ground black pepper to taste
1. In a heavy bottomed saucepan bring the quinoa, water and salt to a boil.
2. Cover and turn to lowest heat. Cook undisturbed for 15 minutes.
3. Remove from heat and let quinoa steam for 5 more minutes.
4. While the quinoa is cooking prepare the other ingredients.
5. In a bowl combine the rest of the ingredients and season with salt and pepper.
6. When the quinoa has finished steaming fluff it with a fork.
7. Transfer the hot quinoa into the bowl.
8. Gently mix the quinoa into the vegetables. Chill for 30 minutes.
Farro Salad
1 lb. farro
1 bay leaf
1/2 ;b carrots, cut into thumb-sized cubes
1/2 lb. parsnips, cut into thumb sized cubes
1 red onion, peeled and diced
1/2 c. olive oil
5 sprigs of fresh thyme in whole form
sea salt and pepper
1/2 dried cranberries
3 T. balsamic vinegar
Preheat over to 425
Bring salted water to a boil, add the farro and bay leaf. Cook until tender, but still chewy - approx 20-35 minutes
while farro cooks, toss diced vegetables on a baking sheet with the onion and 1 T olive oil and thyme, seasoning with salt and pepper
Roast the vegetables, stirring once at midway for 20 minutes until cooked and browned on the outside
When farro is cooked, drain well and remove the bay leaf. Transfer to a bowl and mix in remaining olive oil and stir in cranberries
Stir in root vegetables and remove the thme branches
Taste for seasonng, add balsamic vinegar and more olive oil if needed. Add a splash of lemon to bring out the flavor.
Moroccan Couscous and Chickpea Salad
1 c. Israeli couscous 1/2 c. dried cherries or cranberries
1 c. boiling water 5 T olive oil, divided
1 lrg orange bell pepper, cut bite size 1 lrg onion, thin sliced
1 1/2 t. ground cumin 1/2 tsp. ground ginger
1/4 tsp. cinnamon Salt +Pepper
2 cups chick peas, drained 1/4 c. fresh cilantro
3 T rice wine vinegar 3 T. frozen orange juice concentrate
Place couscous and dried cherries or cranberries in medium bowl . Add boiling water; cover bowl with plastic wrap and let sit until water is absorbed, about 5 mins
Meanwhile, heat 2 T olive oil in large skillet, add pepper and onions and saute until tender, about 5 mins, and season with cumin, ginger cinnamon and S+P as they cook.
Add to couscous, along with chickpeas and cilantro.
Whisk remaining 3 T of olive oil with vinegar and orange juice concentrate. Pour over salad; toss to coat.
Mediterranean GrainBowl
1 batch of cooked quinoa
chopped fresh tomatoes, cucumber, red onion, avocado, baby spinach, shredded carrots, chopped beets.
Season with chopped basil, wine or apple cider vinegar and olive oil with juice of a half lemon.
Vegetables
Roasted Brussels Sprouts 400 degrees - 35-40 minutes
plan on 6-8 per person. Rinse under cold water.
Cut tops off and discard. Cut in half.
Place in a bag and shake with 2-3 TB extra virgin olive oil, salt and pepper.
Lay on a sheet pan and roast, turning once to crisp evenly
Roasted carrots 400 degrees - 20 minutes
Decide on needed portion; slice carrots in 1 1/2 to 2” slices
Toss in a bag with extra virgin olive oil, salt and pepper
Lay on a baking sheet and roast
Mashed parsnips
scrub and peel. chop into chunks and boil until tender
Drain; add 1 TB butter and small amount of milk
Whip until creamy. Will taste like mashed potatoes with sugar, they are so sweet; but no sugar is in them
Steamed asparagus
Wash in cold water; remove the bottoms off where they snap easily
Place in a bed of slow simmering water with a squeeze of lemon juice.
Steam for 5 minutes; drain and remove. Chop into small chunks for a Mediterranean grain bowl or as a part of your main meal.
Mushrooms and Onions and Spinach
Chop into desired size pieces and saute in olive oil; serve with a poached or scrambled egg
Seafood
Poached Salmon with Peas and Couscous
Moist, succulent salmon is placed atop a bed of light, flavorful couscous. If you prefer a creamy honey-mustard dressing, simply mix 2 Tbsp of Dijon-style mustard and 1 tsp of honey Ingredients:
1/2 cup finely diced red bell pepper
4 salmon fillets (about 4-6 ounces each)
1/2 cup frozen peas, thawed or fresh peas
1 cup couscous
2 cups reduced-sodium, fat-free vegetable broth
1/2 cup finely diced onion
1/2 tsp dried parsley
1/2 tsp dried dill
Place the broth, onion, bell pepper, and parsley in a 4-quart pot, and bring to a boil over high heat. Add the salmon fillets, cover, and reduce the heat to low. Simmer for 5 to 8 minutes, or until the fish can be easily flaked with a fork.
Transfer the fish to a plate, and cover to keep warm.
Bring the poaching liquid to a second boil over high heat, and stir in the peas and couscous. Cover and remove from the heat. Let sit for 5 minutes.
Dessert
Black Bean Brownies
(gluten-free)
1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
2 tbsp cocoa powder- dutch or regular (add a little extra if desired)
1/2 cup quick oats
1/4 tsp salt
1/3 cup pure maple syrup or agave (Honey will work, but not for strict vegans.) (75g)
2 stevia packs or 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
1/4 cup coconut or vegetable oil (
2 tsp pure vanilla extract
1/2 tsp baking powder
1/2 cup to 2/3 cup chocolate chips(Not optional. Omit at your own risk.)
optional: more chips, for presentation
Preheat oven to 350 F. Combine all ingredients except chips in a food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. Makes 9-12 brownies.
Book Available
Order Food Becomes You for a handy book with these recipes and much more. This is the perfect book for you if you’re just returning to or starting out cooking healthy. You’ll find inspirational success stories, menus, recipes, shopping lists and much more. Available in Kindle or paperback.
Testing Opportunities
The ability to be tested for Covid-19 has been sketchy in many places. If you need information on testing, contact your medical professional or your local Health Department. You may also be interested in this link for additional options. Note: I have no affiliation with this organization.