Broccoli is known to be beneficial to our health. For example, research has shown that increased consumption of the cruciferous vegetable decreases incidence of cancer and type 2 diabetes. In a recent study, researchers found that broccoli contains certain molecules that bind to a receptor within mice and help to protect the lining of the small intestine, thereby inhibiting the development of disease. The findings lend support to the idea that broccoli truly is a ‘superfood.’
Penn State. “Broccoli consumption protects gut lining, reduces disease, in mice: Researchers discover that a certain molecule in broccoli interacts with a receptor in mice to promote gut health.” ScienceDaily. http://www.sciencedaily.com/releases/2023/04/230406152639.htm (accessed April 9, 2023).
Sugo Finto
- 1 small sweet onion, small dice
- 1 stalk celery, small dice
- 1 large carrot, small dice
- 3-4 cloves garlic, minced
- dried basil, parsley
- Salt and black pepper
- white or brown sugar
- 3-4 Tbsp extra virgin olive oil
- 2 Tbsp butter
- 15 oz can stewed tomatoes
- 28 oz can crushed tomatoes
This is a poor man’s meat sauce: the vegetables are cut smallish to simulate the texture of ground beef. The inspiration for my version comes from a cookbook I’ve had since 1986. I wasn’t happy with a number of my sugo sauces until I started using stewed tomatoes instead of 100% plain crushed tomatoes. Then finally, Chinese-Italian success!
Saute the vegetables in olive oil until soft and fragrant.
Add dried basil and parsley (if using dried) now.
Add the stewed tomatoes and simmer over low heat uncovered until the tomato chunks start to break up. Smash the rest of the tomato chunks with a wooden spoon. You want somewhat chunky but not super chunky.
Add the can of crushed tomatoes, mix well, and simmer over low heat for at least one hour.
Add salt, pepper, a little sugar, butter and parsley (if using fresh). Adjust seasonings until you get that perfect balance between salt and sweet.
You’re ready for pasta.
This sauce freezes well. Half of the sauce was enough for Baked Rigatoni with Ricotta and Parmesan (no recipe for this, yet).
This pasta sauce will be invaluable when your kid turns into a teenager, comes home and announces she has stopped eating meat to save the planet.
Trust me on this.
30 Vegan Soup Recipes – The First Mess (just another electronic sticky note)
Memo to Self: Still winter. I’m getting tired of chicken soup. I need to try some new soup recipes. Now where did I put that electronic sticky note reminder?
Right here – https://thefirstmess.com/2021/01/16/vegan-soup-recipes/
Chick-fil-A Tests Fried Cauliflower Sandwiches!
It kind of looks like chicken – https://carolinas.eater.com/2023/2/9/23592586/chick-fil-a-tests-fried-cauliflower-sandwich
Cabbage (yes, cabbage)
Another post in my world famous collection of Electronic Sticky Note Posts. For those new to the blog I post links to other food blogs with recipes that I want to try making. I have a head of green cabbage in the fridge. While wasting time online I found this:
20 Healthful Cabbage Dinners and Sides https://www.thefullhelping.com/20-healthful-cabbage-dinners-and-sides/
Now go get yourself some cabbage.
20 Vegetarian Weeknight Pasta Recipes – Vegetarian Times
The link – https://www.vegetariantimes.com/vegan-vegetarian-recipes/weeknight-pasta-recipes/
And yet another post/link in my extremely sporadic electronic sticky note series. The quick veggie olive oil and garlic pasta dish I make has reached “in a rut” status. 2023 will the year where I develop the ability and experience to make more than one vegetarian pasta dish.
Happy New Year!
30 Recipes with a Can of Chickpeas
The link – https://feelgoodfoodie.net/chickpeas-recipes/
Another electronic sticky note. I am always on the hunt for new recipes to try AND a method to remember where the hell I filed those recipes. Hence, the electronic sticky note series of blog posts. I also use https://getpocket.com/en/ to save webpages for reading later or to save source material for my posts.
Beans on the shelf in my pantry.
Although I prefer to use dried beans for my dishes I can’t ignore the ease of opening a few cans and having a meal on the table in less than an hour.
Are Canned Beans as Healthy as Home-Cooked dried beans? Yes, but watch the sodium content. https://nutritionfacts.org/2014/09/25/are-canned-beans-as-healthy-as-home-cooked/
42 Vegetarian Butternut Squash – Vegetarian Times
The link – https://www.vegetariantimes.com/vegan-vegetarian-recipes/best-butternut-squash-recipes/
Here is another post/link in my periodic electronic sticky note series. I may have one or two butternut squash recipes I return to every year. And when one of those recipes is oven roasted butternut squash and the other is Butternut Squash Enchilada Casserole it’s time to find some new recipes.
Wait. I found another butternut squash recipe in my vast (3) collection of favorite butternut squash recipes, the classic Butternut Squash and Spinach Lasagne.
Classic.
Chickpea and Sweet Potato Stew – the 2022 Revision
Yes, I’m messing with the spice mix. So far I like the changes. Changes from the first version Chickpea and Sweet Potato Stew are in bold. In this revision I used dried chickpeas instead of canned. The night before rinse one cup of dried chickpeas with 2-3 changes of water. Then add enough fresh water to cover the beans and soak overnight. (These little guys will approximately double in size so make sure you add enough soaking water). Before cooking, drain well, rinse and toss into a pot. Add enough water to cover, bring to a boil then reduce the heat to simmer. Add some garlic and onion powders and simmer for 1.5 to 2 hours.
- 2 Tbsp olive oil
- 1 tsp minced garlic
- 1 tsp minced fresh ginger (or 1 tsp ginger powder)
- 1/2 sweet onion, diced
- 1 tsp chili powder
- 1/2 tsp cinnamon
- 1/2 tsp ginger powder
- 1/2 tsp thyme
- 1/2 tsp smoked paprika
- 1/2 tsp sweet paprika
- 1/2 tsp cumin
- crushed red or cayenne pepper to taste
- 3 cups cooked chickpea
- 1 medium sweet potato, peeled and diced
- 3 medium carrots, peeled and cut into chunks
- 1 green bell pepper, diced
- 1 15oz. can no salt diced tomatoes
- 4 cups MOL vegetable broth (MOL= more or less)
- salt and pepper, to taste
- Add the onion, garlic, and ginger (fresh if you have some, powder if not) to a soup pot with the olive oil and sauté over medium heat Add the green pepper and saute for another few minutes.
- After a few minutes toss in the chili powder, smoked paprika, sweet paprika, cumin, cinnamon, thyme, and red pepper flakes or cayenne. Keep sautéing for another few minutes.
- Add the potatoes, tomatoes, carrots and chickpeas to the pot. Pour enough vegetable broth into the pot to cover the ingredients by an inch.
- Turn the heat up and bring to a boil.
After boiling, turn the heat down to low and simmer for about an hour, lid on partially covered. Stir occasionally. Add more broth/cooking liquid as the stew thickens. - After an hour taste and adjust your seasonings. The amounts of seasonings I used results in a very mild stew.
- Serve over rice (or not).
Confessions
This revision has been sitting in my unpublished drafts for a long time. It was time to revisit, cook and taste again to see if it was worth keeping around. I had a half bag of frozen carrots and a third bag of frozen corn. They got tossed into the pool. The corn is a nice addition, bringing in a little sweetness.
The dried cup of chickpeas makes approximately 3 cups cooked. I used the cooking liquid and less vegetable broth.
I’m flying solo this week. At least I have breakfasts and lunches ready to go.
It’s Struggle Meal Time
Rice and beans may be a struggle meal, but there’s a reason so many gravitate to this humble dish. It’s filling, it’s nutritious, and it’s cheap. Given the right preparation and a few seasonings, rice and beans can also be delicious and satisfying. Beans are basic, but also infinitely versatile.
Which Beans Have the Most Protein? – https://vegnews.com/2022/8/bean-protein-guide
I’ve known for quite some time that beans are a poor person’s meal. But in all of my years on the planet this is the first time I’ve heard of beans referred to as a struggle meal. Well struggling or not everyone should be eating more beans for the health benefits.
garyskitchen.net 