MVK’s Burrito Bowl

A couple of months ago, I went to a Chipotle for the first time. Am I the last person on earth? While I’d heard about the healthy fast food chain, I’d never been to one; Vermont just barely got its first a few years ago. But on a cold January day, I decided to treat myself to lunch. And while it was delicious, I knew I could make a healthier and less expensive version at home. And I have!

This dish is so easy and healthy that it’s become a staple for Wednesday night dinners. When it’s the middle of the week, I don’t feel like cooking or I get home late and don’t have the time, so this is something you can make with kitchen and fridge staples or with a quick stop at the supermarket on the way home from work.

Before you leave the house in the morning, put a cup or so of frozen corn in a bowl and let it thaw in the fridge. (If you forget this step, just put it in a bowl when you get home, as it thaws pretty quickly.) When you get home that evening, start boiling water in a saucepan to make a batch of rice, preferably brown. While that is cooking, take out a mixing bowl and add to it a can of black beans, the thawed corn, a few halved grape tomatoes, a tablespoon or so of scallions, and if you like heat, chopped jalapeno, and mix. Add a dash of salt, a couple of tablespoons of fresh cilantro, some lime juice to taste, and a little bit of cumin. In a deep dish bowl or plate, add about a half cup of rice, add some of the black bean salad, and top it with avocado, salsa, sour cream, more cilantro and/or scallions, lime juice, or your favorite topping.

You can really make this dish your own. I thought about adding black olives next time or perhaps some shaved cabbage or sliced radishes. Instead of black beans, you can use another kind of bean or shredded chicken, pork, beef, or even fish. If you don’t like rice, you can leave it out or substitute another grain. Instead of cumin, use coriander or another favorite spice.

It was interesting that as I was working on this recipe, this story was printed in the New York Times. So now I know my version has fewer calories and is definitely healthier! (Although I will add, the restaurant can be healthy if you make the right choices!)

mvk burrito bowl

 

MVK’s Burrito Bowl

1 can of black beans
About a cup of grape tomatoes, sliced in half vertically
A couple of tablespoons chopped scallions
1 cup of thawed frozen corn
A dash of salt
One jalapeno pepper, chopped (optional)
Lime juice, to taste
A couple of tablespoons of chopped fresh cilantro
A dash or two of cumin powder
Cooked brown rice
Toppings: avocado, cilantro, sour cream, salsa, cilantro

1. In a bowl, add the black beans, tomatoes, corn, scallions, jalapeno pepper (if using), and to taste, salt, cilantro, cumin powder, lime juice, and mix. To a plate or bowl, add a half cup of rice, top with the salad and added condiments.


eggsMVK’s Endorsement of the Week: The Government’s Bad Diet Advice
Bravo, albeit a few decades late, to the U.S. government who finally realizes that low-fat food is not good for you! This article from the New York Times last week focuses on a new study, which is linked in the article. The government has said that cutting fat and cholesterol may have worsened Americans’ health, because by clearing our plates of meat, eggs, and cheese they were replaced with more grains, starchy vegetables, and pasta. The real takeaway is to eat real food, not processed or manufactured.

Cauliflower Soup with Shiitakes

When I am looking ahead at a week of sub-zero temps, I know a salad for lunch just isn’t going to cut it; I need something warm to eat midday and in the evening, too. When I saw a photo of this creamy white soup with a small dollop of shiitake mushrooms on top, I knew I had to try it!

I think cauliflower gets a bad rap. I’ve always liked it; this time of year I’ll just chop and roast with a little bit of olive oil or sometimes I’ll make “mashed” cauliflower instead of mashed potatoes, but I can see where some people see it as a blah vegetable. If you’re watching your grocery bill, you can usually find it on sale and it makes for a couple of side dishes. Yet I admit, it is a real pain in the neck to chop, little pieces go everywhere, and I’ll find bits on the floor and counter days later despite my best cleaning efforts. But when it is $2.99, I can’t resist such a good price!

I love shiitakes and rarely buy them because of their price, but I found a package for $4.99, which made for two meals, plus they were already sliced, so the work was already done for me!

My medium cauliflower head was more than four cups chopped, but I used it all and just added a bit more broth to thin it out. And the Worcestershire sauce and vinegar was the perfect complement and added a little zing to what would be an otherwise ordinary soup!

cauliflower soupCauliflower Soup with Shiitakes

This recipe originally appeared in the November 2013 issue of Cooking Light magazine.

For a vegetarian version, substitute vegetable broth for the chicken broth or water and use a vegetarian Worcestershire sauce or use all sherry vinegar.

4 teaspoons extra-virgin olive oil, divided
3/4 cup thinly sliced leek, white and light green parts only
3/8 teaspoon kosher salt, divided
4 cups coarsely chopped cauliflower florets (about 1 medium head)
1 1/2 cups unsalted chicken stock (such as Swanson), divided
3/4 cup water
2 teaspoons chopped fresh thyme
1/4 cup 2% reduced-fat milk
1 1/2 teaspoons butter
1/4 teaspoon white pepper
1 (3.5-ounce) package shiitake mushroom caps
1 teaspoon lower-sodium Worcestershire sauce
1 teaspoon sherry vinegar
2 teaspoons chopped fresh parsley

1. Heat a large saucepan over high heat. Add 2 teaspoons oil to pan; swirl to coat. Add leek; sauté 1 minute. Add 1/8 teaspoon salt. Cover, reduce heat to low, and cook 5 minutes or until leeks are softened, stirring occasionally. Add cauliflower, 1 cup and 6 tablespoons stock, 3/4 cup water, and thyme. Bring to a boil; cover, reduce heat, and simmer 7 minutes or until cauliflower is very tender. Place cauliflower mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return to saucepan. Stir in remaining 1/4 teaspoon salt, milk, butter, and pepper. Keep warm.

2. Thinly slice mushroom caps. Heat a large skillet over medium-high heat. Add remaining 2 teaspoons oil to pan, and swirl to coat. Add mushrooms; sauté 6 minutes or until browned. Add remaining 2 tablespoons stock, Worcestershire sauce, and sherry vinegar. Cook 1 minute or until liquid is reduced and syrupy.

3. Spoon about 1 cup soup into each of 4 bowls. Top each serving with about 2 tablespoons mushroom mixture. Sprinkle evenly with parsley.

Need more cauliflower inspiration? Try this one, Creamy Cheese Cauliflower Soup.

MVK’s Endorsement of the Week: Scrambled Eggs

mccartneyHere’s a little bit of trivia for you this week. Did you know when Paul McCartney wrote the song “Yesterday,” to substitute a working lyric they used the words “scrambled eggs?”

I doubt he also wrote about waffle fries and tofu wings, but this is something silly for this Wednesday morning. This clip is from a couple of years ago, before Jimmy Fallon took over “The Tonight Show.” You can watch and listen to the song here.

A Sweet Treat for the Sweet Day: Double Chocolate Cookies

valentines useWhile I’m not that crazy about the actual “holiday” of Valentine’s Day, I do use it as an excuse to make something sweet for the Eater of the House (plus myself!). Since Shrove Tuesday is coming up and my annual 40 days of no sugar is almost here, I decided to make something delicious and chocolaty before I can’t!

These little cookies are a true delight, just 100 calories, and since they are small, the size a bit bigger than a quarter, you are getting just a bite-size of deep, rich chocolate flavor. The batter itself isn’t particularly sweet, but the chocolate chip adds just the right amount. And it comes together super easy and most of the ingredients you probably have on hand. Some of the cookies I molded into a ball and some I just spooned on the tray. I have to say, the molded ones look a lot better (see below); the others, while delicious, had something to be desired in terms of their appearance! (As you can imagine!)

For years I have always used King Arthur flour for all baking,  but it wasn’t but a year ago that I switched to all-purpose flour for most of my baking except from bread. KA has a high gluten content, and while all of my goodies turned out alright, an all-purpose flour like Pillsbury or Gold Medal make things a little lighter, I think.

The directions are right, don’t overbake them; I found them similar to the texture of a brownie. And the way I look at it, they say a little bit of chocolate is good for you, so these are perfect to make for your own sweetheart this weekend!

choco cookies

Double Chocolate Cookies

This recipe originally appeared in the November 2014 issue of Cooking Light magazine.

The secret to these rich chocolate cookies is not to overbake them. For a gooey, creamy cookie center, pull them out of the oven when they are still a bit glossy.

Makes 26 (serving size: 1 cookie)

6.75 ounces unbleached all-purpose flour (about 1 1/2 cups)
6 tablespoons unsweetened cocoa
3/8 teaspoon salt
3/4 cup sugar
1/4 cup unsalted butter, softened
2 tablespoons canola oil
2 large eggs
1/4 teaspoon vanilla extract
1/2 cup bittersweet chocolate chips

1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cocoa, and salt in a bowl, stirring with a whisk.

2. Place sugar, butter, and oil in a bowl; beat with a mixer at medium speed until well combined (about 5 minutes). Add eggs, 1 at a time, beating well after each addition. Add vanilla; beat 1 minute. Add flour mixture to butter mixture, beating at low speed just until combined. Add chocolate; beat at low speed just until combined. Cover with plastic wrap; chill 30 minutes.

3. Preheat oven to 350°.

4. Drop dough by 1 1/2 tablespoonfuls 2 inches apart onto baking sheets lined with parchment paper. Bake at 350° for 8 minutes or until almost set. Cool on pan 2 minutes or until firm. Remove cookies from pan; cool on wire racks.

MVK’s Endorsement of the Week: Soups, Broth, and Stocks

zoup1It seems like everywhere I turn these days I’m seeing something about bone broths. I never really knew what anyone was talking about until I listened to Tom Ashbrook’s On Point episode last week and realized I’ve been doing this for years, since I boil up my chicken and turkey carcasses after dinner.

Two of my favorite cooks, Ming Tsai and Bridget Lancaster, joined Tom to talk about soups, broths, and stocks. The show was so inspiring that I thawed a package of homemade chicken broth and made chicken noodle soup this past weekend. Mind you, this was the second soup I made in a week. When it’s as cold and snowy as it’s been here in the Northeast, you need something warm and comforting when you come in from shoveling! And this show was the perfect inspiration

You can listen to the story by click here: Get It While It’s Hot: A Show About Soup.