Have you ever wondered how restaurants prepare elaborate meals so quickly? It’s because to one degree or another they all implement a technique called batch cooking and the concept translates well to home cooking, saving you time and effort. Batch cooking is preparing a quantity of food ahead of the time you intend to use it — perhaps on a Sunday afternoon for the coming week. You can batch cook entire meals, meal components, and snacks.
Roasted Sweet Potatoes are one of my dietary staples. Although I refer to them as sweet potatoes, they’re technically yams — I’ll continue calling them sweet potatoes because that’s how they’re labeled in nearly every U.S. grocery store. Sweet potatoes are a great source of complex carbohydrates, fiber, and a host of micronutrients including vitamins A, C, and B6, and minerals like potassium, manganese, iron, and copper. While I love the garnet and jewel varieties, I am currently obsessed with purple sweet potatoes, also called Okinawan Sweet Potatoes, because of their bright purple flesh and sky-high anthocyanin content.
Minimal Wellness is six months old! Over the past half-year I’ve published 34 original recipes and 27 blog posts, provided nutrition coaching to some awesome folks, and the site has been visited nearly 200,000 times. Thank you for being part of Minimal Wellness, I appreciate each and every person who comes to the site, makes the recipes, connects with the words, and utilizes the services — my gratitude for being able to cultivate and share my passion with all of you cannot be measured or adequately expressed.
This recipe is part of my batch cooking recipe series. I utilize this savory blend of onions, kale, and, black beans to add protein, fiber, and complex carbohydrates to a number of meals. It is excellent paired with eggs, stirred into quinoa or rice, put into a quesadilla, or used as a topper for healthier nachos.
Minimal Wellness is not a food blog. Yes, I post recipes and relevant photos, but the purpose of this site is not to publish as many drool-inducing recipes as I can create. In fact, it’s the opposite.
I was first introduced to Ethiopian cuisine in Madison, WI while in college. At the time I was a vegetarian and Ethiopian food is very plant-centric, which meant I had lots of options to try and I took full advantage. Many Ethiopian dishes are served with injera, a flatbread made from fermented teff flour batter. Teff is a tiny ancient grain with an amazing nutritional profile. It’s high in protein, iron, manganese, magnesium, phosphorous, and copper and it’s also gluten-free. For those looking to increase the mineral-density of their diet, especially vegans and vegetarians who may struggle to consume enough iron, teff is an excellent choice. The fermentation process used in injera also makes the nutrients and protein more bio-available, helping to ensure optimal absorption.
Coffee has always been one of my favorite things. For years I bought organic, fair trade, fresh, dark roasted beans from local purveyors and I used a French press for brewing. I drank my coffee with milk. Lots of milk. In fact, I joked that I took some coffee with my milk. Without it I didn’t like the flavor of the coffee I chose — it was too deeply roasted, too bitter, too thick. It sat on my tongue like a dirty sock. But it tasted good with milk, so that’s how I drank it. I tried alternative roasts from time to time, but with the milk, I preferred it dark and viscous.
Have you ever watched a young child learn a new task or physical movement? At the beginning, their attempts can seem entirely futile — they’re nowhere near their intended outcome. They stare at books, “reading” for hours before comprehending the alphabet. They fail repeatedly. Their results are suboptimal. Much of their effort appears to get them nothing. But unless they get too frustrated, they’ll generally continue trying. With every attempt, they learn something new. They stumble their way through mental, physical, and emotional trial and error — discovering what doesn’t work and what gets them closer to their objective. They sit with what they’ve learned, take time away, then return and adjust subsequent attempts. Eventually they have a breakthrough. Something clicks and they leap forward. Maybe they master the task or get so much closer that they now understand concretely they’re making progress.
We have a joke between my siblings that all four of us love to eavesdrop on conversations and to people-watch in busy public spaces. Maybe we are just weird in this regard (generally, we are a little quirky), but given the popularity of social media and reality television — it seems like my siblings and I are not the only ones fascinated by how other people live their lives.
This Thanksgiving I finally acknowledged that it doesn’t make any sense to prepare a turkey for three people who dislike turkey. We were fortunate enough to have a friend give us an elk steak which inspired me to make this pomegranate sage steak — a simple yet super flavorful protein for our holiday meal. Unfortunately, I wasn’t able to get a photo of the finished product (Ella dove into it before I could get a picture!) but I promise, it’s visually appealing.