healthy living

Quinoa Kimchi Bowl with Miso Mushrooms and Crispy Broccoli 

quinoa

sesame oil

soy sauce (or 1/2 teaspoon tamari, if gluten-free)

broccoli

olive oil

gochujang (or sriracha)

soy sauce (or 1/2 tablespoon tamari, if gluten-free)

garlic,

butter (or oil of choice)

shallots,

fresh ginger, minced

shiitake mushrooms, tinly sliced

white miso paste

rice wine vinegar

sake (or white wine)

Salt

black pepper

kimchi

scallions

sesame seeds

Prepare the quinoa according to the package instructions, or follow these simple steps. Once the quinoa is ready, drizzle the sesame oil and soy sauce over top. Toss to coat and keep the pot covered.

While the quinoa cooks, toss together the broccoli florets, olive oil, gochujang, soy sauce, and garlic together in a large bowl. Spread the broccoli onto a baking tray and roast for about 20 minutes, or until the florets are crispy, tossing midway.

When the broccoli goes in the oven, warm the butter over a medium heat in a large skillet. Add the sliced shallots and minced ginger, and cook for about 4 minutes, until soft and fragrant. Add the sliced mushrooms and sauté for 5 to 7 minutes, until lightly golden. While the mushrooms are cooking, whisk the miso paste and rice wine vinegar together in a small bowl. Once the mushrooms have finished, pour in the miso mixture, stir to coat, and cook for an additional 2 minutes. Deglaze the pan with the sake (or wine) and scrape the bottom of the pan. Turn off the heat once the wine has reduced and thickened. Season with salt and freshly cracked black pepper to taste.

To serve, divide the quinoa between 4 bowls and top with a serving of the roasted broccoli, sautéed miso mushrooms, and kimchi of choice. Garnish each bowl with the sliced green onions and sesame seeds.

Salmon Burgers with Lime Mayonnaise

salmon

red pepper, finely chopped (about 1/2 cup)

fresh mint, chopped

cilantro, chopped

chopped scallions

lime juice

salt

panko

canola mayonnaise

lime zest

muffins,

Place the salmon in the freezer for 20 minutes — not so long that it freezes, but just enough that it&#x27;s firm. Finely chop the salmon by hand (You don’t want salmon purée or paté, which results in a dense burger; 1/8- to 1/4-inch pieces are ideal.)

Lightly beat the egg in a large bowl. Stir in the salmon, red pepper, mint, cilantro, scallions, lime juice, salt, and panko. Mix thoroughly.

To form the patties, first divide the mixture into four even piles. With slightly damp hands, and working with one pile at a time, gently form the mixture in a ball, then flatten the ball into a 1-inch-thick disk. Don’t mash or overly compact the patties, but work them enough that the burgers really hold their shape.

Heat the oil in a large nonstick skillet over medium-high. Add the patties and cook about 4 minutes per side (for a pink center).

While the patties cook, make the lime mayonnaise: Combine the mayonnaise, lime juice and zest.

Serve the burgers on the English muffins, topped with the lime mayonnaise.

Make this thick and silky French stew of eggplant, zucchini, sweet peppers, and ripe summer tomatoes before summer ends.

Easy French Ratatouille

olive oil, divided,

eggplant (1 large), large dice

Kosher salt

zucchini squash

yellow onion, diced

thyme

bay leaf

tomatoes (3 to 4 medium), large dice

large bell pepper, large dice

basil

Heat 2 tablespoons of the oil in a large Dutch oven or heavy-bottomed pot over medium-high heat until shimmering. Add the eggplant, season generously with salt and pepper, and cook, stirring occasionally, until browned in spots, about 2 minutes. Transfer to a large bowl.

Add 2 tablespoons of the oil to the pot. Add the zucchini, season generously with salt and pepper, and cook, stirring occasionally, until browned in spots, about 2 minutes. Transfer to the bowl with the eggplant.

Reduce the heat to medium. Add the remaining 1 tablespoon oil and the onion, season with salt and pepper, and cook, stirring occasionally, until softened and just beginning to brown, 6 to 8 minutes. Add the garlic, thyme, and bay leaf and cook until fragrant, about 30 seconds. Add the tomatoes and bell peppers. Add the reserved eggplant and zucchini and gently stir to combine. 

Bring to a simmer, then turn down the heat to medium-low. Simmer, stirring occasionally, for at least 20 minutes or up to 1 1/2 hours. A shorter cooking time will leave the vegetables in larger, more distinct pieces; longer cooking times will break the vegetables down into a silky stew.

Remove the bay leaf and thyme sprigs. Just before serving, stir in the basil. Taste and season with salt and pepper as needed. Serve, sprinkling each serving with more basil and drizzling with more olive oil.

How To Make a Fruit Shrub Syrup

fruit, cleaned, peeled, seeded, and chopped (if necessary)

vinegar

sugar

Sterilize the container: Wash the canning jar in hot, soapy water and rinse thoroughly. Submerge in a pot of warm water to cover by 1 to 2 inches, bring to a boil, and boil for 10 minutes. For the lid or cap, wash it in hot, soapy water; rinse well; and scald in boiling water.

Add the fruit: Carefully remove the jar from the water using canning jar lifters or tongs and place on the counter. Transfer the prepared fruit in the container.

Add the vinegar: Place the vinegar in a saucepan and heat to just below the boiling point, or at least 190°F. Pour the vinegar over the fruit, leaving at least 1/4-inch headspace in the jar. Wipe the rim with a clean, damp cloth, and cap tightly.

Let it stand: Let the vinegar cool completely and then store the jar in a cool, dark place, such as a cupboard or the refrigerator. Let it stand at least 24 hours and up to 4 weeks until the desired flavor is reached.

Strain it: Strain the fruit from the vinegar through a damp cheesecloth or coffee filter. Do this at least once, or repeat as desired until the vinegar shows no cloudiness. Discard the fruit or save it for another purpose (it&#x27;s often delicious for use in chutneys).

Add the sugar: Place the fruit-infused vinegar and sugar in a saucepan. Bring to a boil, stirring to dissolve sugar. Remove from heat and let cool. Pour into a clean, sterilized container (use the original mason jar or other bottles; see step 1 for sterilization procedure) and cap tightly.

Store: Store the shrub syrup in the refrigerator. Tightly sealed, it can last for up to 6 months. Taste before using to make sure the flavor is still good. Discard immediately if it has mold or any signs of fermentation, such as bubbling, cloudiness, or sliminess.

Serve: To serve, mix 1 tablespoon shrub syrup into a glass of still or sparkling water. Taste and add more syrup, if desired. Shrub syrups may also be used as cocktail mixers, in salad dressings, and more.

If you need dinner on the table with zero delays, then a microwaved baked potato is pretty much an ideal solution. Here&#x27;s the best way to do it. 

How To Bake a Potato in the Microwave

potatoes

Olive oil

Pepper

Scrub the potatoes clean. Scrub the potatoes thoroughly under running water and pat them dry. You don&#x27;t have to remove the eyes, but trim away any blemishes with a paring knife. Pat dry.

Pierce with a fork. Prick the potatoes four or five times on each side with a fork. This allows steam to escape from the baking potato.

Rub with olive oil, salt, and pepper. Rub the potatoes all over with a little olive oil. Generously sprinkle the potatoes with salt and pepper.

Microwave for 5 minutes. Place the potatoes in a microwave-safe dish and microwave at full power for 5 minutes.

Flip the potatoes. Use a fork or tongs to flip the potatoes — they will be hot. If you remove the dish from the microwave, use oven mitts, as the dish will be hot.

Continue microwaving the potatoes. If cooking one potato, microwave for an additional 3 minutes. If cooking two or more potatoes, microwave an additional 5 minutes.

Check the potatoes. When done, the potatoes should be easily pierced with a fork or paring knife all the way to the center. Continue to microwave in 1-minute bursts as needed until the potatoes are cooked through. Use oven mitts to remove the dish from the microwave.

OPTIONAL — Crisp the potatoes in the oven. If you&#x27;d like crispier skin, heat the oven to 425°F while the potatoes are microwaving, then transfer them to the oven to roast. Check every few minutes and remove once the skin is dry and crisped.

Serve the potatoes. Let the potatoes cool briefly, then serve. Potatoes can also be cooled completely and refrigerated for up to 4 days; reheat in the microwave or in the oven.

A gorgeous pasta dish that&#x27;s easy to make. 

Beet Pesto Pasta

regular or gluten-free spaghetti

garlic

almonds

red wine vinegar

chives,

Bring a large pot of salted water to a boil. Add the pasta and cook until al dente.

Meanwhile, place the garlic and almonds in the bowl of a food processor fitted with the blade attachment and pulse until the almonds are a fine meal and the garlic is minced. Add the beets, olive oil, and vinegar and pulse until you have a smooth pesto-like sauce. Season to taste with kosher salt.

When the pasta is ready, toss with the pesto and season to taste with kosher salt. Serve hot. (If you want to serve the pasta at room temperature or chilled, rinse the pasta with cold water before tossing with the pesto.)

Creamy Polenta Bowl with Oven-Roasted Tomatoes and Zucchini

grape tomatoes

zucchini,

shallot,

Salt and black pepper

polenta (or yellow cornmeal)

water (or broth,

medium ears sweet corn, kernels removed (about 2 cups)

grated pecorino or Parmesan cheese

butter

basil leaves, tightly packed

parsley leaves

Parmesan

lemon juice

lemon zest

Preheat the oven to 450°F. In a large bowl toss the grape tomatoes, chopped zucchini, sliced shallot, thyme, and olive oil together. Season generously with salt and freshly cracked black pepper, and toss to coat. Spread the veggie mixture onto a baking tray and roast for 15 to 20 minutes, or until the tomatoes burst and the shallots crisp up.

Cook the polenta with the water and salt according to the package instructions, or follow these simple steps. Add the fresh corn kernels 10 minutes before the polenta is ready.

Blend all of the pesto ingredients together until smooth in a blender or food processor, or with an immersion blender.

Stir the grated cheese and butter into the polenta just before serving. Taste and adjust the seasoning if needed. Evenly divide the polenta between 4 bowls; top each bowl with roasted veggies and the prepared pesto. Serve immediately.

How To Make a Basic Vinaigrette

olive oil, extra-virgin olive oil, oil

good-tasting vinegar or lemon juice

Measure all ingredients into a bowl, blender, or jar.

Combine the vinaigrette: If using a bowl, use a fork or whisk to rapidly blend the vinaigrette together. If using a jar, top with the lid and shake until the vinaigrette is combined. If using a blender, blend until the vinaigrette is thoroughly combined.

Taste the vinaigrette: Dip a leaf of salad into the vinaigrette and give it a taste; tasting the dressing with the greens gives you a better idea of how the vinaigrette will taste with a salad than if you taste it on its own.

Adjust the taste: Add more olive oil for a more mellow flavor, more vinegar or lemon juice for more tartness, and more of any of the other ingredients to taste. Whisk, shake, or blend to combine.

Use the vinaigrette: For a side salad for 2 to 4, start with a tablespoon of dressing, toss, and continue adding until the greens are evenly coated and look glossy. Serve immediately.

Store the vinaigrette: Transfer leftover vinaigrette to a jar or other container with a lid (if it&#x27;s not already in a jar). If the vinaigrette contains any fresh ingredients, like lemon juice or minced shallots, store it in the fridge. Vinaigrettes will keep for 3 to 5 days; shake to recombine the vinaigrette before using.

How to Make Cabbage Kimchi

cabbage (about 2 pounds)

Water,

garlic (5 to 6 cloves)

ginger

fish sauce

Korean red pepper flakes (gochugaru)

Korean radish

scallions,

Cut the cabbage. Cut the cabbage lengthwise through the stem into quarters. Cut the cores from each piece. Cut each quarter crosswise into 2-inch-wide strips.

Salt the cabbage. Place the cabbage in a large bowl and sprinkle with the salt. Using your hands, massage the salt into the cabbage until it starts to soften a bit. Add enough water to cover the cabbage. Put a plate on top of the cabbage and weigh it down with something heavy, like a jar or can of beans. Let stand for 1 to 2 hours.

Rinse and drain the cabbage. Rinse the cabbage under cold water 3 times. Set aside to drain in a colander for 15 to 20 minutes. Meanwhile, make the spice paste.

Make the spice paste. Rinse and dry the bowl you used for salting. Add the garlic, ginger, sugar, and fish sauce, shrimp paste, or water and stir into a smooth paste. Stir in the gochugaru, using 1 tablespoon for mild and up to 5 tablespoons for spicy (I like about 3 1/2 tablespoons); set aside until the cabbage is ready.

Combine the vegetables and spice paste. Gently squeeze any remaining water from the cabbage and add it to the spice paste. Add the radish and scallions.

Mix thoroughly. Using your hands, gently work the paste into the vegetables until they are thoroughly coated. The gloves are optional here but highly recommended to protect your hands from stings, stains, and smells!

Pack the kimchi into the jar. Pack the kimchi into a 1-quart jar. Press down on the kimchi until the brine (the liquid that comes out) rises to cover the vegetables, leaving at least 1 inch of space at the top. Seal the jar.

Let it ferment for 1 to 5 days. Place a bowl or plate under the jar to help catch any overflow. Let the jar stand at cool room temperature, out of direct sunlight, for 1 to 5 days. You may see bubbles inside the jar and brine may seep out of the lid.

Check it daily and refrigerate when ready. Check the kimchi once a day, opening the jar and pressing down on the vegetables with a clean finger or spoon to keep them submerged under the brine. (This also releases gases produced during fermentation.) Taste a little at this point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. You may eat it right away, but it&#x27;s best after another week or two.

Egg Drop Soup

stock

Flavoring extras (optional, see below)

Salt, tamari, or soy sauce

Soup extras (optional, see below)

eggs

Warm the stock or broth. Bring the stock to a boil in a medium saucepan over medium-high heat. If using flavoring extras, add them to the saucepan (put the smaller flavoring extras like peppercorns in a tea ball or cheesecloth sachet first). Turn down the heat to medium-low and simmer for 15 minutes. Remove and discard the flavoring extras. Taste and season with salt, tamari, or soy sauce as needed.

Add any extra ingredients and whisk the eggs and cornstarch together. Add any soup extras (if using scallions, save some for sprinkling on top of the soup at the end) and simmer for 5 minutes. Meanwhile, place the eggs and 1 teaspoon of the cornstarch in a small bowl and whisk with a fork until well combined.

Whisk more cornstarch into the broth. Place the remaining 1 tablespoon cornstarch in a small bowl. Scoop out 1/4 cup or so of the broth into the bowl and whisk until the cornstarch is dissolved. Pour this mixture back into the broth and let it simmer for a minute or two until the broth no longer tastes starchy.

Drizzle the eggs into the hot broth. Holding the fork used for whisking over the bowl, pour the eggs slowly through the tines, stirring the broth gently with your other hand with a wooden spoon as you pour. Let the soup simmer undisturbed for a few seconds to finish cooking the eggs. Serve immediately, topped with thinly sliced scallions if desired.

For a pre- or post-workout snack, banana smeared with peanut butter couldn't be easier. The banana offers quick carbs, and the peanut butter offers a little

Banana and Peanut Butter Get a High-Protein Makeover

banana

peanut butter

vanilla protein powder

Water

High-Protein Banana Peanut Butter Snack | POPSUGAR Fitness

Mix peanut butter and protein powder together in a small bowl. Add a few drops of water, and mix until a soft dough forms.

Smear nut butter mixture on one half of the banana, and top with the other half.

If you haven&#x27;t yet been introduced to this snack, please allow me to do the honors. Here is our step-by-step recipe for roasting chickpeas in the oven.

How To Make Crispy Roasted Chickpeas in the Oven

chickpeas

spices

Heat the oven to 400°F. Arrange a rack in the middle of the oven and heat to 400°F.

Rinse and drain the chickpeas. Open the cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.

Dry the chickpeas. Pat the chickpeas very dry with a clean dishtowel or paper towels. They should look matte and feel dry to the touch; if you have time, leave them to air-dry for a few minutes. Remove any chickpea skins that come off while drying, but otherwise don’t worry about them.

Toss the chickpeas with olive oil and salt. Spread the chickpeas out in an even layer on a rimmed baking sheet. Drizzle with the oil and sprinkle with the salt. Stir with your hands or a spatula to make sure the chickpeas are evenly coated.

Roast the chickpeas for 20 to 30 minutes. Roast, stirring the chickpeas or shaking the pan every 10 minutes. A few chickpeas may pop – that’s normal. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle, 20 to 30 minutes total.

Toss the chickpeas with the spices. Sprinkle the spices if using over the chickpeas and stir to coat evenly. Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool, becoming addictively chewy.

How To Quick Pickle Any Vegetable

vegetables, tomatoes

herbs,

spices,

herbs spices (optional)

vinegar, apple cider, or rice

water

kosher salt, salt

Prepare the jars. Wash 2 wide-mouth pint jars, lids, and rings in warm, soapy water and rinse well. Set aside to dry, or dry completely by hand.

Prepare the vegetables. Wash and dry the vegetables. Peel the carrots. Trim the end of beans. Cut vegetables into desired shapes and sizes.

Add the flavorings. Divide the herbs, spices, or garlic you are using between the jars.

Add the vegetables. Pack the vegetables into the jars, making sure there is a 1/2 inch of space from the rim of the jar to the tops of the vegetables. Pack them in as tightly as you can without smashing.

Make the brine. Place the vinegar, water, salt, and sugar (if using) in a small saucepan over high heat. Bring to a boil, stirring to dissolve the salt and sugar. Pour the brine over the vegetables, filling each jar to within 1/2 inch of the top. You might not use all the brine.

Remove air bubbles. Gently tap the jars against the counter a few times to remove all the air bubbles. Top off with more brine if necessary.

Seal the jars. Place the lids on the jars and screw on the rings until tight.

Cool and refrigerate. Let the jars cool to room temperature. Store the pickles in the refrigerator. The pickles will improve with flavor as they age — try to wait at least 48 hours before cracking them open.

90-Second Keto Bread

milk

coconut flour

flour

baking powder

grated cheese

Whisk the egg, milk, oil, coconut flour, nut flour, baking powder, and salt together in a small bowl. Add the cheese and scallions or herbs, if using, and stir to combine.

Pour into a tall microwave-safe mug and tap the bottom firmly on the counter a few times to force any air bubbles to rise and pop. Microwave on high for 1 minute, 30 seconds.

Invert mug onto a cutting board and let the bread slide out. Cut crosswise into 1/2-inch-thick slices. To toast, heat a teaspoon of oil in a small skillet over medium-high heat until shimmering. Add the slices and toast until golden-brown, about 30 seconds per side.

Corn tortillas are made with just two ingredients: masa harina and water. What could be easier? Here's how to make tortillas for the best-ever tacos!

How To Make Corn Tortillas From Scratch

masa harina

Prepare the tortilla press: Cut the zip-top bag open along the sides. Open the tortilla press and lay the opened bag on top. (The plastic can be reused indefinitely; just wipe it clean of any dough after each use.)

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