Given the extreme state of the climate on our planet; there should be a revolution at the COP19 climate talks currently being held in Warsaw but there won't be. People should be storming the gates to try to influence the decision makers assembled at the meeting but that's not the way things are done. The urgency which has been depicted in recent extreme storms, droughts and floods does not seem to register there. Instead there is a methodical adherence to protocol and I suppose there is logic to that but the situation outside the gates demands so much more. What will it take for the gates to be stormed?
In this weekly series we have been discussing the benefits of a vegetarian diet including: better health, animal rights, food safety, frugal living, public health, global food crisis, water and land depletion and the immense contribution of meat/livestock production to climate change
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet we also do some cooking, share recipes and listen to great Beatle music!
I'm needing comfort and for me, nothing says comfort like a hearty rice dish. When I was a kid white rice was one of the few foods I would eat; since I've become nutritional savvy it's more likely that I will prepare brown rice instead. Rice is usually the perfect vehicle to absorb the delicious liquids stews and other soupy type dishes can leave behind. There are literally thousands of ways to prepare rice. Today I will share some that I cook frequently.
HEALING RICE
It doesn't get more comforting than healing rice. This dish is even satisfying to make as it comes together quickly to create a healthy, warming dish of food for the soul. Serves 3-4
2 tbsp olive oil/grape seed oil
2 cups cooked rice or quinoa
1/2 sweet onion, finely chopped
3 cloves of garlic, finely diced
2 cups mushrooms, sliced
1 zucchini, diced
1 cup broccoli, chopped
2 handfuls of spinach, scrunched in hands
1/2 red pepper, sliced
drizzle of agave
1 tsp cayenne powder
1 tbsp curry powder
salt, to taste
1 avocado, cubed
juice of 1/2 a lemon
In skillet, sauté onion and garlic in oil on medium heat until onions are tender. Add mushrooms, zucchini, broccoli, agave, curry powder and cayenne powder, cooking for an additional 3-5 minutes. Reduce heat, stir in cooked rice, spinach, and red peppers. Remove from heat and spoon rice mixture into bowl. Top with chunks of avocado, sprinkle of salt and squeeze of lemon juice
RED THAI CURRY
This curry is so comforting it can even cure colds! Serves 3-4
1 tablespoon coconut oil
2 cloves garlic, finely chopped
1/2 sweet onion, sliced
3 – 4 tablespoons Thai red curry paste (like Thai Kitchen)
1 can full-fat, premium coconut milk
1/2 cup water
2 tablespoons tamari/soy sauce
1 1/2 tablespoons coconut palm sugar
1 zucchini, chopped
1 sweet potato, peeled and cubed
5 – 8 mushrooms, sliced
thumb-size piece of ginger, peeled and thinly sliced
1/2 red pepper, sliced
1 lime, cut into wedges (garnish)
1 bunch of Thai basil, shredded (garnish)
In a large saucepan, add coconut oil and lightly sauté garlic and onions for about 5 minutes.
Add curry paste and stir. Pour in coconut milk, water, soy sauce and coconut palm sugar – stirring to combine, then bring to a gentle boil.
Toss in the fresh vegetables and ginger, reduce heat and simmer for 15 to 20 minutes, or until sweet potatoes are tender.
Serve with rice or quinoa, if desired. Garnish with Thai basil and lime wedges.
HIPPIE RICE
You won't need mood altering drugs when you prepare this soothing counter-culture throw back. Release your inner hippie and throw on a tie-die apron. Serves about 4
1⁄3 cup sunflower seeds
1 cup any long-grain brown rice
Salt
1 head broccoli (about 1 pound), cored and roughly chopped
2 tablespoons olive oil
1⁄3 cup raisins
1⁄2 teaspoon red chile flakes, or to taste
Lemon wedges
1. Put the sunflower seeds in a medium saucepan over medium-low heat and toast, shaking the pan often, until they begin to brown but don’t burn, 5 to 10 minutes. Remove the seeds from the pan and let cool in a big serving bowl.
2. Put the rice in the pan and add water to cover by about 1 inch. Add a pinch of salt and bring to a boil over medium-high heat, then adjust the heat so the mixture bubbles gently. Cover and cook until most of the water is absorbed and the rice is just getting tender, 20 to 30 minutes.
3. Pack the broccoli into the pan on top of the rice—don’t stir; just leave it on top—and add a little more liquid if the water is evaporating too quickly. Replace the lid and continue cooking, adding a small amount of water if the pan boils dry, until the rice and broccoli are both tender, 5 to 10 more minutes. Transfer the rice and broccoli to the bowl with the sunflower seeds and toss with the oil, raisins, and red chile flakes. Taste and adjust the seasoning. Serve immediately or at room temperature with the lemon wedges.
Hippie Rice with Tofu. Use a large saucepan and add 1 pound cubed tofu to the pan along with the broccoli in Step 3. Use extra-firm or firm tofu if you want the cubes to keep their shape; use silken tofu if you want it to melt into the rice.
BEER GLAZED BLACK BEANS
The beer and honey take these beans to another dimension. Perfect over brown rice or stuffed in a wrap with the rice, some chopped tomato, avocado and onion.
2 tablespoons extra virgin olive oil
1 onion, chopped
1 tablespoon minced garlic
1 cup beer
3 cups cooked black beans, drained but still moist, liquid reserved (can use canned)
1 tablespoon chili powder
1 tablespoon honey or use agave
salt
fresh ground black pepper
Add oil to a skillet over med-high heat.
When hot, add in onion; cook, stirring occasionally, until soft, about 5 minutes.
Add in garlic; cook for about 1 minute, then add the beer, beans, chili powder, honey, and a good sprinkling of salt and pepper.
Bring to a steady bubble and cook until the liquid is slightly reduced and thickened, about 15 minutes.
Taste and adjust the seasoning; serve hot or store, covered, in the refrigerator for up to 3 days.
EDAMAME and ASPARAGUS STIR FRY with RICE
Who doesn't like fried rice especially when you can sub. or add your fave veggies! Good with added carrot or red pepper for color and extra crunch.
1 lb thin asparagus, broken into 1-inch pieces or use string beans etc.
3 tbsp canola oil
1 tbsp minced garlic
ground (powdered) ginger or use grated fresh ginger about 1 tsp. or to taste
pinch of red pepper flakes, or to taste
3 cups frozen edamame, thawed
2 eggs, already scrambled
1 tbsp low sodium soy sauce, and extra for taste
2 cups cooked brown rice
Put asparagus pieces in a bowl with 2 tbsp of water. Microwave for 30 seconds to slightly cook. Drain water and dry the asparagus with a paper towel.
Using a skillet, heat the oil on high heat and quickly add the asparagus. Cook for about a minute, taking care not to burn the pieces.
Add the garlic, powdered ginger and pepper flakes, stir and continue to cook until asparagus has started browning.
Add edamame and scrambled eggs, stir, then add soy sauce and about a teaspoon of water. Cook and stir for about 5 minutes, making sure that the edamame and asparagus don’t stick to the skillet. Add a little bit more water if necessary.
Stir in the rice, and season to taste with soy sauce and red pepper flakes. Remove from heat and serve.
BLACK BEAN and BROWN RICE SALAD
You would be right if you think I can't get enough black beans & rice. Here's an easy salad that's great for a pot luck or do ahead dinner on a busy day. Can make fancy with some easy substitutions: shallot for scallions, dried cranberries for raisins, and walnuts for almonds.
2 cups cooked brown rice, preferably day-old
1/3 cup cooked black beans, drained and rinsed
1/4 cup raisins
4 scallions
2 teaspoons champagne or wine vinegar
1/4 teaspoon kosher salt
1/4 teaspoon Dijon mustard
3 tablespoons olive oil
1/4 cup chopped almonds
black pepper to taste
Stir together rice and beans. Slice scallions into rings and separate the light and dark pieces.
Combine light parts of scallions, raisins, vinegar, mustard, and salt. Whisk in oil until dressing emulsifies. Pour dressing over rice and beans and mix thoroughly. Adda a splash more oil if it seems dry. Cover and let stand at least 30 minutes.
Top with almonds and freshly cracked black pepper. Serve cold, warm, or room temperature.
"Revolution" The Beatles
"Don't Let Me Down" The Beatles
What have you all been cooking? Please share your recipes and fave Beatle music here!