(Yeah, I should have taken a picture of the meal, but I forgot about a photo until after I finished.)
I have no plans to make this blog into the cooking channel, but ever since writing about the MaxDiet, I get a lot of comments about how hard it is to cook healthily and questions about what sorts of dishes to make. Today I did an experiment to see if I could cook a delicious, well balanced, healthy meal in just one pot.
My basic formula for a well balanced meal is this:
Here's the problem: making rice, keeping it warm, then making the beans, then steaming the greens, and then washing all the pots is a huge pain. In fact, it's too much of a pain for me to deal with.
And another problem: I only have one pot. Space is sparse in the RV and I don't like to have a lot of stuff anyway.
I was struck with inspiration the other day when I was in the bulk section of Whole Foods. I bought my ingredients, went home, tried my plan, and the results were amazing. I made dinner for a couple friends and they were both blown away with the food as well. Best of all, it was easy to cook and clean.
Here's how you can make a "perfect meal" in twenty minutes from scratch.
If you have a bit more time and want to make an even better meal, start by sautÃ©ing some onions in coconut oil on low heat until they start to turn clear and glassy. Turn up the head to medium and add some chopped garlic and chopped vegetables or tempeh. Once they seem to be mostly cooked, add the water and continue from step five. The oily vegetables will look a little gross floating in water, but when the dish is done it will look and taste really good.
This recipe is great on its own, but you can use it as a framework to build on. If you want a curry, add some crushed tomatoes in with the onions, add curry powder and coconut milk in during the boiling, and take out half of the water or so.
Some people might be thinking, "Yeah, that's great for dinner, but what about for lunch at work?"
Don't worry about it. I have a great solution.
Buy a Zojirushi (or similar) vacuum container bento box. You can make lunch in the morning, pack it up in the Zoji, bring it to work, and it will be hot and delicious six hours later. Your coworkers will be jealous.
Eating healthy doesn't have to be expensive and it doesn't have to be difficult. Anyone can make this meal in less time than it takes to go drive through at a fast food restaurant and pay a lot less.
Try making this in the next couple days. It will be one of the easiest, healthiest, and cheapest meals you've eaten, as well as one of the healthiest and hopefully one of the most tasty.
Also, if you try different combinations or modify things, let me know about it in the comments or by e-mail.
@Vegas, I pledge to eat one pot filled to the brim with boiling feces if Tynan isn't "Herbal" from The Game.
@kirk and Anthony The China Study is the biggest study of human diet. That, to me, gives it a lot more authority than any other opinions.
There will always be people attacking anyone with a strong opinion, including the author of The China Study.
Even if meat WAS healthy, our meat industry is so messed up that it's nearly impossible to get meat that's been raised in a clean and drug free environment.
Meanwhile, there's a lot of evidence that a healthy plant based diet promotes longevity.
@Vegas You're right. I've made it all up. Thank you for finally giving me the strength to tell everyone the truth.
@Alexandra Awesome... glad you tried it and enjoyed it.
I am trying the red lentils & quinoa with greens tonight. Looking forward to it. Won't be hard for me as I already do not eat red meat and hardly organic chicken/turkey. Their goes the chicken & turkey/no more. Won't miss the cheese and eggs - already do smoothies - love flax, hemp, chia and all beans, avocados,figs, almonds, walnuts mmmmm...yum! love all greens the darker the better so...but will miss fresh wild pacific salmon - one of my favorites. I am well on my way.I probably can have that sometimes. So thanks a bunch for all your info re the plant based diet.
Looking forward to this way of eating completely.
Sure enough, this was great. I added a package of frozen broccoli in the beginning. It could have used a little more water and cooked for a little bit longer, but it was still fantastic. Red lentils, quinoa, and collards provided a similar texture and concept to colcannon.
Thanks for this, my biggest hurdle is time and convenience being a f/t working mum.. I therefore welcome any handy menu's like this one :-).
I've discovered a brand of incredibly good-tasting and incredibly healthy yet inexpensive frozen soups. They're all kosher and almost all vegetarian with real vegetables and good nutrients. Each box contains two packages (two servings), so each serving costs just under $1. It's called Tabachnik's. Check it out and let me know what you think!
Hi Tynan, thank you for this recipe! I'm the laziest vegetarian ever, and this really caters to my laziness - no prep time, short cooking time, and super short clean-up time! And nutritious too! I followed what you said, just added a hint of soy sauce, Sriracha (my Chinese side showing here), some black pepper, some cayenne pepper, and flax oil ... and wow ... I didn't expect it to taste this good. Thank you for sharing this! I will definitely be experimenting with your recipe!
@vegas..as Ty's sister I too can attest that what he writes is absolutely true. Hard to imagine someone elses life being more interesting than yours I'm sure!
Right now I'm sitting on my couch enjoying the aroma of onions and garlic cooking in olive oil. On another burner is a giant pot full of vegetables. Next to it is a skillet with roasting eggplants. To the side of the stove is a cutting board with even more chopped vegetables. What's going on?
On Friday I'm heading up to Massachusetts to be with my family for Christmas. I go every six months and see my grandparents, aunts, uncles, cousins, and friends. The one problem is that it's very difficult to eat healthy while traveling, especially during the season of many fine home cooked meals. My family is Italian, and thus most meals are a healthy salad coupled with an unhealthy pasta dish.
I love this dish because it's delicious (served hot or cold!), it's packed with all kinds of nutrients, and it's super easy to make. Plus, it's adaptable to whatever you have in your fridge (have some leftover kale from last night's Asian-Style Salad? Throw it in there!). Soba noodles, made from super-grain buckwheat, are gluten free, high in fiber, and contain all eight amino acids. Coconut or liquid aminos are a great, soy-free alternative to soy sauce that don't sacrifice taste, and flax seeds add fiber, omega-3 fatty acids, and some extra texture!
Ingredients:3 cloves garlic1 cup packed spinach1 cup packed arugula5 leaves chard, chopped1 8 oz package soba noodles1/4 cup olive oil1/4 cup coconut aminos or liquid aminos2 tbsp apple cider vinegar2 tbsp flax seedsfreshly ground black pepper to taste
1. cook soba noodles according to instructions on package2. meanwhile, heat the oil over medium heat and sauté the garlic until golden brown, about 1 minute3. add greens and sauté until wilted, about 2 minutes4. add cooked noodles, liquid aminos, cider vinegar, flax seeds, and pepper5. sauté until ingredients are thoroughly combined and serve
Prep time: 20 min.Serves 2-4