Skillet Pork and Corn

How is it already the end of February??

Source: imgur.com

The whole “time flying” thing is kind of a double-edged sword. On the one hand, it’s almost March, which means Spring Break will be soon, and that is always exciting because 1) I won’t have class or TA duties and 2) I can just sit around reading books FOR FUN instead of reading about inequality and health. But on the flip side, it’s almost March and I have written about 3 pages of my master’s thesis so…that’s sub-optimal.

I’m going to set all that aside for a minute, though, to talk about this skillet pork and corn dish, because if you’ve already got spring or summer on your mind, this dish may be just what you need.

I honestly thought I had bookmarked a recipe for skillet pork and corn. It is listed in my “to be cooked” list, which (along with my meal inventory list and a couple of cookbooks) is what I draw from to make my meal plans. But when I added it to this week’s meal plan and went to look it up so I could put the ingredients on Anna’s and my grocery lists, I could not find the recipe. So I thought through what I had thought a skillet pork and corn recipe should be, and that is what I am sharing here.

I talk about meal planning a bunch, and outline some basics on it here and here. But I don’t often share my meal plans on this blog, in part because I don’t have the ability to share the recipes for everything I am making. However, this is part of my meal plan this week, since a few folks have mentioned they are curious about how these meal plans come together and I did recently talk about making meals work together:

• Baked Falafel with cabbage slaw and salad (dinner+lunch the next day)
• Butternut Squash and Mushroom Enchiladas (dinner+2 lunches)
• Hamburgers with zucchini fritters (with the extra enchiladas for lunch the next day)
• Skillet Pork and Corn (dinner+lunch the next day)

There is no other pork in the meal plan, because as a rule, I do not like for any one protein source to be the center of more than 4 meals. (Also, I don’t know how to do very much with pork.) There is a mix of vegetarian and non-vegetarian meals, but every meal has vegetables either as the main or as a side. There are no vegetable-less meals on here (the skillet pork and corn has bell peppers and corn and was served with a side salad).

But anyway, less about meal planning for now and more about this meal! Because I don’t know how to do very much with pork, we don’t eat it very often, which means it is a nice thing to occasionally throw into our diets. This recipe feels very summer-y to me, with everything cooked on the stove top (no oven needed) and the corn and cilantro…but I decided to go ahead and make it in winter using canned corn instead of fresh corn. It doesn’t roast in the pan the same way, but it is still good. If you can get hold of fresh corn, that’s even better.

INGREDIENTS:

• 1 lb thin-cut pork loin
• 1 can of corn, OR 2-3 ears fresh corn
• 1 bell pepper, chopped
• 1 handful fresh cilantro
• 1 tsp chili powder
• 2 tsp cumin
• Salt and pepper, to taste

DIRECTIONS:

1. Heat a skillet over medium heat and coat the bottom with olive or vegetable oil
2. Add the pork to the pan. While the pork cooks, cut into bite-size pieces
3. When pork is nearly done, add in the bell pepper and corn. Season with the cumin, chili powder, salt, and pepper, and cook for 3-4 minutes.
4. Stir in the cilantro and cook for an additional 30-60 seconds. Enjoy!

Makes 3-4 servings

 

Meal Planning Part 3: Diversifying Your Diet and Making Meals Work Together

It has been a loooooong time since I just talked about meal planning, but it is something I get asked about a fair bit, especially in my off-line life. I still plan out all the meals I am going to make in a week in advance, but I have gotten a little more sophisticated about it as I have gotten better at it and learned to cook more things. Also, I cook for 2 people now instead of just one, which has shifted how portions work a little bit.

As a reminder, this is my own approach to meal-planning. There are plenty of other ways to approach planning meals, and lots of resources online, so if the way I describe here doesn’t work for you, but you still want to meal plan, then definitely go forth and research!

I previously shared some meal-planning basics and tips on using batch-cooking and leftovers for lunch as strategies in a meal plan. As a recap, since it has been a while, here are some fundamentals:

• Plan for as many meals as you can. I plan for all of my lunches and dinners, and then buy general breakfast foods like cereal, oats, yogurt, etc.
• The meal plan is what decides goes on the grocery list. This keeps you focused at the store so you don’t buy random things. It ensures you end up with the right ingredients for the meals you want to make without missing anything key, and it will hopefully reduce food waste.
• Every meal needs to have at MINIMUM 2 food groups, but should ideally have at least 3. This means protein, vegetables, and grains. Realistically, you may have some meals that have just protein and veggies or grains and veggies, but try not to let this be the norm.
• Plan for vegetables. If you are making something that does not necessarily feature vegetables, plan for veggies as a side dish and write out which veggies those will be.
• Use a variety of protein sources. Don’t let yourself just rely on 2 things, try to use 3 or 4 different protein sources if you can. Remember, there are lots of plant-based protein sources like beans, lentils, chickpeas, and tofu, which are extremely healthy and relatively inexpensive.
• Think about how your meals fit together. If you are buying a vegetable that can only be bought in a bunch (e.g., leeks) or in a larger portion than you necessarily need (e.g. an eggplant, esp if you are cooking for one), think about how you can include two meals that will use those ingredients (but try to space them out so you won’t get bored).
• Limit the pasta. Many of us have grown accustomed to pasta as a fall-back because it is easy, cheap, and cooks quickly. Don’t fall into this trap. Use other grains such as brown rice, wild rice, quinoa, rice noodles, couscous, barley, bulgur, and farro to help mix it up and add other nutrients to your diet.
• Try to include at least 1 new recipe per week, especially if you are still trying to expand your cooking knowledge/skills. This will reduce boredom and force you to learn new recipes. It is okay if you don’t do this every single week, but try to throw in a few new recipes a month, just to keep things interesting.

One of the things I emphasize in those rules is diversifying what you eat. You can see this especially in my tips about grains and proteins: use a variety so that you don’t get bored and get a greater range of nutrients. While you definitely don’t need to adopt them, these are my personal rules for food diversification in my own meal plans:

1. No more than 4 meals using the same protein source
2. No more than 4 meals including pasta
3. At least 1 red/purple vegetable per week
4. At least 1 yellow/orange vegetable per week

Those rules challenge me at times, but in a good way. There are certain proteins I find I always use, like tofu and chicken and ground beef, and some I use with reasonable regularity, like eggs, shrimp and chickpeas. But there are others, like lamb, pork, turkey, lentils, black beans, and fish, which I use much less regularly. Making meal plans with these rules forces me, when I’m about halfway through, to ask myself “What haven’t I used yet?” and then try to work something else into the meal plan.

These rules also help me think through whether I am getting a balanced variety of vegetables and limits the amount of pasta I eat. But implementing all of these rules, and having balance without a lot of waste (keeping in mind that extra meat does get frozen and worked into later meal plans), takes planning, and thinking about how all of these things work together.

In previous posts, I talked about using batch cooking and leftovers for lunch as strategies in the meal plan. I don’t batch cook as much anymore (although sometimes I do, if it’s something that I can easily freeze and cannot easily make in a smaller portion, like lasagna, enchiladas, chili, or breakfast tacos), but I am still a huge proponent of leftovers for lunch.

That being said, sometimes you can’t have leftovers for lunch, because what you are making (e.g., eggs) does not make for good leftovers. And along with my efforts to keep my meal plan diverse, this strategy means I need to think about my meal plan as a whole, and how different meals might work together.  If I am making something with eggs, like an omelette or a hash served with eggs, or I am making something like a hamburger, which does not yield leftovers, I have two options: I can use something else in the meal plan to produce an extra lunch, or I can plan on making sandwiches or salads for lunch. But if I am making sandwiches or salads, I usually can’t buy ingredients for just one sandwich or salad, which means I need to plan for two lunches without corresponding dinners.

If that feels complicated, don’t panic. Here are a few sample meal plans with explanations of how to make this work:

• Sweet potato hash with black beans (leave out the eggs) (dinner and lunch)
• Tofu stir fry with sugar snap peas and green beans with brown rice or quinoa (dinner and lunch)
• Spinach and mushroom lasagna (dinner and two lunches)
• Shrimp and vermicelli in red curry sauce (dinner and lunch)
• Homemade veggie pizza (dinner and lunch)
• Hamburger and zucchini fries (plus leftover lasagna for lunch)
• Honey lemon chicken and broccoli with brown rice(dinner and lunch)

In this sample meal plan, I have included a hamburger, which will mean no leftovers for the next day. But I also know that the lasagna will yield an extra portion (or really, 2 portions, since this meal plan is for two people), meaning I can eat it for a third meal-~-lunch the day after the hamburger. This means that I need to be sure to cook the lasagna before I am going to need those leftovers; I can’t change up the order in a way that puts the burger before the lasagna. Everything else is pretty self-contained, though, so it can be moved around. (It also follows all of the rules I laid out earlier in this post: lots of different protein sources and different colors of vegetables, with limited use of pasta.)

Here’s another example:

• Shakshuka and green beans (dinner)
• Red pepper fettuccine with shrimp (dinner and lunch)
• Baked falafel and salad (dinner and lunch)
• Mussels in Spicy Red Sauce and sauteed broccoli (dinner)
• Asparagus with chorizo and croutons (dinner and lunch)
• Chicken fajitas (dinner and lunch)
• Crispy Tofu Pad Thai (dinner and lunch)
• Sandwiches (2 lunches)

In this sample meal plan, both the shakshuka (which is eggs poached in spicy tomato sauce) and the mussels (which are also cooked in a spicy tomato sauce, coincidentally) won’t result in leftovers, which means there are two days which will need something else for lunch. I use sandwiches here, but you could just as easily include salads, or these homemade instant noodle cups, or wraps, whatever works for you.

The point is, I am planning for a week, not just one night at a time. The meal plan becomes a puzzle that I am trying to fit together, where I need to figure out 14 meals: 7 lunches and 7 dinners.

You can definitely throw in there a “TBD” as long as you have things in your kitchen that you can turn into a meal or two, and you can definitely include meals that you plan to eat out. I usually include “1 meal-takeout (leftovers for lunch)” or “1 dinner out, Wednesday” so that I know I need to plan a lunch for Thursday, just as examples.

Hopefully this helps some folks who are trying to get into meal planning or set New Year’s Resolutions about learning to cook or eating better! In the spirit of providing examples, I’ll try to make sure I share partial meal plans periodically, along with links to recipes that are available online. Happy cooking!

 

Curried Lentils and Butternut Squash

So, maybe it’s cold where you are. Maybe it’s not that cold but you’re just craving something warm and cozy-feeling for dinner. Or maybe you just really want something you can throw in a pot for 30 minutes and end up with a hearty, healthy meal. Whichever of those scenarios describes you, I got you. This recipe will be your friend.

I had been iffy about lentils for a while, but it turned out that I was really just iffy about green lentils. RED lentils, on the other hand, are great. They’re a great source of lean protein, and they can be easily seasoned to taste great. There are plenty of things you can do with red lentils, including vegan Sloppy Joes, Masoor Dal, and red lentil soup. I also use them in my vegetarian skillet pot pie, although you can use green lentils for that recipe.

Now, I know that picture may not be entirely selling you on this meal, and I get that. I do. But you have to understand: lentils photograph TERRIBLY. They do! They’re like your friend’s boyfriend who looks terrible in photos but your friend assures you is super cute in real life. Give them a chance and they will come through for you. (And, don’t be like me and accidentally make your lentils overly soupy! These photos are not the best rendering of this recipe but I didn’t really have time to re-make the recipe just to get better photos.)

Let’s get to the good stuff:

INGREDIENTS:

1 bag cubed butternut squash

2 cups baby spinach

3/4 cup dried red lentils

1 1/2 cups vegetable broth

1/2 cup coconut milk

1 T butter***

1 1/2 T red curry paste

2-3 cloves of garlic, minced

1 tsp ginger paste

1 tsp cumin

1/2 tsp salt

rice, for serving (optional)

***to make this recipe vegan, simply substitute olive oil or coconut oil for the butter!

Recipe yields 4 servings

DIRECTIONS

Heat a 2-qt skillet over medium heat. Melt the butter (or coat the bottom in oil) and add the garlic. Saute until fragrant and add the ginger. Cook for another 30 seconds and then add the lentils. Cook the lentils for 1-2 minutes, then add the butternut squash, broth, and coconut milk. Bring to a low boil. Whisk in the curry paste and spices. Reduce heat and simmer for 30-40 minutes, until lentils and butternut squash are tender. Stir in the baby spinach and serve over rice.

Green Smoothies Four Ways

If you are looking at this and you are thinking “I don’t like green smoothies they’re gross”, I totally understand, but hear me out.

This is part of my ongoing effort to encourage folks to a) eat breakfast and b) eat more vegetables. You can actually check both of those off your list by adding green smoothies to your repertoire.

Look, if you’re anything like me, breakfast is not necessarily your best meal of the day. Which is a problem, because like the old adage tells us, it’s a super important meal. A healthy breakfast can help with weight maintenance; it helps keep you focused while you’re at work or at school; it helps regulate your blood sugar; and eating breakfast is associated with lower risk of heart disease later in life (Niklas, O’Neil, and Myers 2004). (Yes, I know, grad school has even prompted me to put citations in my blog posts). But more and more of us are skipping breakfast, and that is not so great. Smoothies are a great way to step up your breakfast game. Or your morning snack game-~-these are a great replacement for a sugary mid-morning snack. On top of that, a few weeks ago I posted about how many of us don’t eat enough vegetables because we don’t know how to prepare them in ways that taste good; green smoothies are a great way to get your greens without having to feel like you’re getting your greens.

An important note on green smoothies: The greens must go in first. Let me repeat: the greens must go in first. If you throw them on top, instead of putting them in first, they will not blend as well.

SMOOTHIE #1: KALE, APPLE, AND STRAWBERRY

2 cups kale leaves, ripped up

1/2 cup strawberries, halved

1 banana, sliced

1/2 cup coconut milk

1/2 can of pineapple, in juice

1 medium apple, cubed

2 T chia seeds

Blend everything using your pulse function until it is smooth and well-combined. Separate into 2-3 jars and drink within 3 days.

Also, if you just read that recipe and thought “Okay but I don’t like kale”, I HEAR YOU. I also do not really like kale. And if you just read that and thought “Okay but then why did you post a recipe for a kale smoothie”, the answer is, the pineapple masks the taste of the kale pretty well. But, if you are worried, use less kale than I originally put, because some people are definitely more sensitive to the taste than others. I just pack a lot of kale in because 1) a bunch of kale has more kale than I really need but I hate to waste produce, and 2) it’s a genuinely great way to sneak some dark leafy greens into my diet.

SMOOTHIE #2: KALE, PINEAPPLE AND PEACH

2 cups kale leaves, shredded

1 frozen banana (preferably sliced, and it’s better to slice it before you freeze it)

1/2 can of pineapple, in juice

2 small or medium ripe peaches, diced, OR 1 can of peaches in juice (NOT SYRUP)

1/2 cup milk or coconut milk

2 T chia seeds

Blend everything using your pulse function until it is smooth and well-combined. Separate into 2-3 jars and drink within 3 days.

SMOOTHIE #3: SPINACH AND BLUEBERRY PROTEIN SMOOTHIE

1 1/2 cups baby spinach

1 frozen banana, sliced (remember, slice then freeze)

1/2 cup Greek yogurt (vanilla, honey, or plain)

1/3 to 1/2 cup of fresh or frozen blueberries

1/2 cup milk or coconut milk

1 scoop vanilla or mixed berry protein powder

1 T chia seeds

Blend everything using your pulse function until it is smooth and well-combined. Separate into 2-3 jars and drink within 3 days.

SMOOTHIE #4: SPINACH, MANGO, PINEAPPLE AND ORANGE

1 1/2 cups baby spinach

1 frozen banana, sliced (remember, slice then freeze)

1/2 cup Greek yogurt (vanilla, honey, or plain

1/2 cup milk or coconut milk

1 mango, diced OR 1/2 cup frozen mango (frozen will be creamier)

1/2 can diced pineapple (in juice, but don’t use the juice)

1-2 mandarin oranges

1 T chia seeds

Blend everything using your pulse function until it is smooth and well-combined. Separate into 2-3 jars and drink within 3 days.

You Might Not Like Vegetables Because You’re Not Sure How to Cook Them

When I was growing up, I HATED asparagus and Brussels sprouts. I dreaded asparagus night. I thought it was the most disgusting vegetable imaginable.

Today, it is one of my favorites.

Why? Because I learned how to cook it. Also, because I now eat only fresh asparagus, and I grew up with canned asparagus which is, let’s face it, absolutely gross. I’m sorry, but it has to be said. Canned asparagus is mushy and the wrong color and it basically is not asparagus.

I also really like Brussels sprouts now, and that is 100% because I learned how to prepare them in ways that actually make them taste good. My parents relied heavily on frozen vegetables (when we weren’t eating canned vegetables) and the Brussels sprouts they bought were steamed in bag with some sort of butter sauce and, again, I hated them. I thought they were so incredibly nasty. But as an adult, I cook my Brussels sprouts in the oven or in a skillet where they caramelize properly and lo and behold, they’re one of my veggies of choice.

How we cook vegetables matters in how we feel about vegetables, so in the next couple of months, I am going to devote extra time on this blog to talking about vegetables and how to prepare them in ways that will make you actually want to eat them.

Some basic vegetable nutrition information: first, we are supposed to eat about 5 servings of vegetables a day. I am guessing that many people, especially young people, do not actually consume this many servings. But vegetables provide essential nutrients that help with things like your vision, immune function, digestion, and heart health, among other things. They also provide key nutrients like fiber, potassium, and iron. Vegetables are your friends, folks. You may not like all of them (I may never like collard greens and that is something I am honestly perfectly fine with), but you’re bound to like some of them if you keep trying.

Second, you are supposed to eat a rainbow of vegetables: it’s not enough to eat green things, you need a variety of vegetables in a variety of colors. A 2009 report using data from the National Health and Nutrition Examination Study (NHANES) found the following:

• 69% of Americans are falling short in green phytonutrients
• 78% of Americans are falling short in red phytonutrients
• 86% of Americans are falling short in white phytonutrients
• 88% of Americans are falling short in purple and blue phytonutrients
• 79% of Americans are falling short in yellow and orange phytonutrients

I will admit that 2009 was literally a decade ago but I’m guessing that things haven’t improved *that* much since then. In late 2017, Time reported that close to 90% of Americans don’t eat enough fruits and vegetables. And if you’re reading that and thinking “oh, crap, I probably do not eat enough fruits and vegetables”, don’t panic. Think of it as a bonus New Year’s Resolution that you can definitely achieve with a little effort and a little mindfulness about what you eat.

Let’s get into this whole “rainbow of veggies” concept for a moment:

Red fruits and vegetables support heart health, reduce diabetes risk, and help fight inflammation; examples of healthy red fruits and vegetables to try are tomatoes, red bell peppers, strawberries, raspberries, cherries, red onions, beets, cranberries, rhubarb, red potatoes, and radishes.

Source: Organicfacts.net

Yellow and orange fruits and vegetables support immune function, promote eye health, and support healthy circulation, because of their higher concentrations of vitamin C and carotenoids such as beta-carotene. Some examples of healthy yellow and orange produce to try are carrots, sweet potatoes, acorn squash, butternut squash, yellow and orange bell peppers, mangoes, apricots, nectarines, pineapple, yellow squash, golden beets, and pumpkin.

Green fruits and vegetables also support immune function, digestion, and blood and bone health. Examples of healthy green fruits and vegetables include: kale, broccoli, spinach, green grapes, kiwifruit, asparagus, green beans, romaine lettuce, peas, zucchini, avocado, edamame, Brussels sprouts, and green apples.

Source: WebMD

Blue and purple fruits and vegetables help fight inflammation and aging, by helping to repair some of the damage of oxidative stress. Examples of healthy blue and purpose fruits and vegetables to try includes: blueberries, blackberries, red (purple) cabbage, red (purple) grapes, plums, eggplant, purple sweet potatoes, purple carrots, turnips, and prunes.

Brown and white fruits and vegetables help support bone health and heart health. These include mushrooms, bananas, jicama, cauliflower, parsnips, onions, potatoes, dates, brown pears, white peaches, and white nectarines.

Now that that’s squared away, let’s talk general vegetable cooking tips:

1. Throw them in a stir fry. This works particularly well when you are using vegetables like bell peppers, sugar snap peas, broccoli, and green beans. There are a ton of easy stir-fry recipes out there, and you can use whatever protein source you want-~-chicken, tofu, beef, shrimp, whatever works for you.
2. Cook them on a sheet pan. Roasting vegetables is one of the easiest ways to cook them. This works for all of your root vegetables, including turnips, beets, squash, carrots, and potatoes/sweet potatoes, but it also works for things like Brussels sprouts, bell peppers, broccoli, zucchini, and yellow squash. Just remember that root vegetables take much longer to roast than your non-root vegetables, so plan to add your non-root veggies to your sheet pan partway through cooking if you are making something that uses both. You can also use roasting to cook just a batch of Brussels sprouts, green beans, or asparagus; just drizzle with oil and sprinkle with garlic salt and pepper (and red pepper flakes if you so desire) and cook at 350 degrees for 15 minutes (green beans or asparagus) or 20 minutes (Brussels sprouts).
3. Make a slaw. For root vegetables like kohlrabi, jicama, etc., a slaw is an easy way to make something taste good. Chop everything into little matchsticks and toss with an acidic dressing (a vinaigrette will usually work wonders here-~-I particularly like the dressing that goes with the Kitchn’s cabbage and carrot slaw). Often a slaw with only one vegetable will feel like that vegetable is overwhelming, so if you’re working with jicama, kohlrabi, cabbage, etc., try throwing in some thinly sliced sugar snap peas and/or carrots, and maybe some herbs like basil, cilantro, or mint, to offset the taste.

This post from Better Homes and Gardens contains links to posts outlining how to cook individual vegetables, such as artichokes, asparagus, edamame, Brussels sprouts, and kale. It’s also worth it to check out the Kitchn’s guides to roasting vegetables, pan-searing vegetables, and steaming vegetables.  You can also take a look at Delish’s guide to when and how to steam, roast, sauté, and more.

 

Lemon Dijon Salmon with Asparagus and Potatoes, and I’m Already Behind

WOW the end of break happened fast, didn’t it?! It’s only the first few days of February and I don’t know how that happened. I blinked and school had started and I had been super slow to actually post things to this blog. Sorry about that!

Source: reactiongifs.us

Anyway, I am back, I hope. I should stop over-promising and under-delivering on this blog, and I know that. I don’t do that with my advisor (at least, I try not to!) but somehow it’s so easy to always SAY I am going to post a bunch and then just…not. It’s partly that I forget. It’s partly that I forget the recipe for whatever I made that I wanted to post. And it’s partly this:

This week’s recipe I’m sharing is Lemon Dijon Salmon with Asparagus and Potatoes. It’s a balanced meal on a sheet pan, which makes it super convenient, and the sauce has got lots of flavor going on. It’s a twist on this recipe from No Spoon Needed, but with a little less lemon, a little more acidity in the sauce, and a few other tweaks, but credit where credit is due-~-this recipe is very, very close.

I cannot recommend using meals like this enough: they are low-stress, and they require very little active effort. Plus, this is a balanced meal hitting all of your major food groups. So throw this in the oven and enjoy!

RECIPE:

For the sauce:

2 T olive oil

2 T Dijon mustard

2 tsp apple cider vinegar

1/2 tsp lemon juice

1 tsp paprika

1 tsp chopped garlic

Salt and pepper, to taste

For the meal:

2 4-oz or 6-oz salmon fillets (I recommend sockeye salmon)

1 bunch asparagus, trimmed

2 cups small, preferably rainbow potatoes

1 tsp chopped garlic

 

Directions:

1. Preheat oven to 425 degrees
2. Combine all sauce ingredients in a bowl
3. Place the potatoes along one edge of the pan. Drizzle with olive oil and sprinkle with salt and pepper. Roast for 10 minutes.
4. Pull the pan from the oven. Arrange the asparagus near the potatoes, drizzle with olive oil, and sprinkle the potatoes and asparagus with chopped garlic. Place the salmon on the other side of the pan, and spread the sauce over it.
5. Bake for 12-15 minutes until fish is cooked through (it should be flaking) and asparagus is fork-tender.