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.
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.
This recipe is the actual inside of a lid from a famous brand of oats. Mimi’s cookie recipe is kind of a secret because of her omissions, substitutions, and changes to the recipe after all these years.
Sometimes she adds nuts. Other times, no raisins at all. Usually more cinnamon. Or most times chocolate chips are tossed into the mix.
The exact substitutions and deletions, types of nuts and/or chocolate remain a secret. She won’t tell me.
There are a growing number of diet choices that promote healthier eating. Common among several of the most-well known diets (e.g., paleo, Mediterranean, vegan), is an emphasis on the consumption of plant-based foods (sometimes alongside animal protein, sometimes without), and the avoidance of added sugar, refined grains, and ultra-processed foods. There is increasing evidence that consuming more plant-based foods is beneficial to our overall health, especially our immune system health. There are also data indicating that consuming more plant protein than animal protein is healthy for both ourselves and the environment.
The last time I wrote about zucchini was back in 2019 when the same question was asked (probably by the same friend) which motivated me to write down how I make Zucchini, Corn & Red Pepper.
This super simple recipe is the perfect side vegetable when you have your grill fired up and ready for your perfectly seasoned chicken using the world famous Iki Marinade. Three squash will be enough for six side servings.
three large zucchini
salt and black pepper
onion powder
garlic powder
extra virgin olive oil
pinch dried basil
grated Parmesan/Romano cheese blend
Heat up your grill.
Scrub and rinse the zucchini. Dry thoroughly.
Cut the ends off then slice each squash lengthwise and each half in half. You want four nice sized chunks each about 3-4 inches long.
Arrange the squash in a baking dish and coat liberally with extra virgin olive oil. Flip the pieces so that they are cut side up.
Lightly sprinkle with salt, onion and garlic powders.
When your grill is nice and hot place the squash pieces onto the grill skin side down. Angle them if you want to make grill marks.
Close the lid and grill for 1-2 minutes. Reposition the squash (for those grill marks) close the lid and grill for another 1-2 minutes.
Flip the squash to cut side down. Repeat #7.
The squash should be firm and cooked through after 8-9 minutes. Remove and place back into the baking dish cut side up.
Lightly sprinkle black pepper, dried basil, and grated cheese.
The zucchini can be served at room temperature or kept in a warmed oven prior to serving. If you use the oven to keep the zucchini warm remember they will continue to cook and might get mushy.
You’ll note that the black pepper, basil, and cheese are added after grilling. I do this so that these ingredients don’t get burned/grilled off in the cooking process. For the Veganistas out there, leave off the cheese. I happen have a preference for Spanish extra virgin olive oil. The private label brand I buy sneakily substituted EVO from Portugal instead of Spain. Now I like Portuguese olive oil too. I specifically used a baking dish to hold the squash before grilling because I did put the veggies in the oven to keep warm.
The next time I grill zucchini I plan on grilling twice the number of squash. I’ll use the leftover squash in a pasta dish.
There is reliable research that suggests that older adults need slightly more protein than younger adults do. A somewhat higher protein intake, especially when combined with resistance training can build muscle in older adults. This increased muscle can help to offset the muscle loss that is a part of the aging process. Muscle loss can increase the risk of falls and keep older people from doing the tasks they’d like to do.
I’ve lost those extra stubborn muffin top pounds. A dental procedure has limited my diet to soft foods. Peanut butter and soft whole wheat bread has been my savior the past few days. Cooked smashed beans too.
Breakfast today was cold cereal soaked in soy milk for about 10 minutes. Soggy cereal never tasted better.
There was a head of green cabbage in the fridge that needed to be cooked. So I made a simple saute of cabbage, onions, carrots and garlic then put the entire veggie mix back into the fridge for another day. I spend quite a bit of time being creative with food items in the pantry/freezer/fridge in preparation for massive food shortages in the near future. My WFH coworker likes soup for lunch and I’ve frozen single servings of different soups so we could have different soups together for lunch.
This soup starts with leftover sauteed cabbage. You can always make this soup by starting with a veggie saute if you don’t have leftover cabbage. I always have vegetable broth in the pantry and there were cooked chickpeas in the freezer.
2 cups cooked chickpeas (or one can, drained and rinsed)
Everyone into a small pot
Bring to a boil, then lower heat to simmer.
Simmer for about 30 minutes
Makes about two servings
Tips
Salt and pepper to taste. Adjust the quantities of spice to taste also. I tossed in some extra garlic powder because I like garlic. Red pepper flakes or hot sauce if you’re into spicy. Subbing pasta or rice for the chickpeas would work nicely (if you can’t or won’t eat beans). This soup freezes well.
I make black eyed peas once a year for good luck and good leftovers. This year will be different. One of my goals for the year is to make black eyed peas more than once a year.
“What’s all the chopping I hear?”
“I’m making a vegetarian version of my world famous Badass Black Eyed Peas.”
“Hmm…”
This recipe makes four servings as I suspect I’ll be the only one eating it.
1 T extra virgin olive oil 1 medium sweet onion, diced 3 carrots, scraped and diced 1 large green pepper, diced 2 cloves garlic, minced 1 bay leaf 1 T Mexican oregano 1 tsp apiece cumin, paprika 1-2 cups vegetable broth 1 15 ounce can stewed tomatoes 1 cup black eyed peas (dried) Salt & pepper to taste
Place the dried beans into a bowl large enough to hold the beans when fully plumped up. Rinse the beans with water several times. Fill the bowl with fresh water and soak overnight.
In the morning drain then rinse the beans. Drain again.
In a medium size pot heat the olive oil over medium heat.
Saute the onion, and green pepper until softened about five minutes. Add the garlic and saute another minute.
Add your spices, carrots and saute another minute until aromatic.
Pour the can of stewed tomatoes into the pot. Break up the tomatoes with your stirring spoon.
Add the beans and enough broth to barely cover the beans.
Bring to a boil then reduce the heat to low. Partially cover the pot with a lid and let ‘er go for a couple of hours.
Check the pot and stir occasionally to prevent sticking. Add more broth as the peas cook and the dish thickens.
Salt, pepper, and favorite hot sauce. Season to taste.
End Notes
Note the process starts the evening before if you’re using dried beans. You can always substitute two cans of black eyed peas, drained and rinsed. If you use canned beans, decrease the cooking time on the stove top to around 30 minutes.
I reduced the quantity of dried beans because I think I’ll be the only one eating these beans. There was sufficient salt in both the canned tomatoes and broth so I felt no need to add any more.
Someone wanted to make a German Chocolate Cake for her birthday. Third store, strike three. Not a single baking bar for this cake to be found. To avoid having the trip become an absolute failure I stocked up on some dried beans. Picked up more beans for my Badass Black Eyed Peas – 2021 and more chickpeas because I like chickpeas. Two pounds of dried beans cost less than three bucks. I love beans not just for their taste, variety and health benefits but also as an excellent way to stretch the food budget.
More Beans Less Beef
We don’t eat meat everyday. Whether you’re looking to improve your health, save money, save the planet, or save a few cows less meat is better. Not that dedicated non-meat eaters need another reason for their lifestyles here you go:
Source: Economists to Cattle Ranchers: Stop Being So Emotional About the Monopolies Devouring Your Family Businesses
Four packing companies control 80% of the cattle industry. Another fine example of profits before people (and animals).
This weekend the writing Mojo returned. I’ve begun exploring bits and pieces of writing from the past and abandoned my pursuit of perfection. A few hours of work, rewrites, and editing produced two short “potato chip” chapters of The Future Best Seller. You’ll find new chapter links in the top menu.
garyskitchen.net 