March 22 and 24th
March 22nd: Lecture with John: Class Link | Password: Alchemy5
March 24th: Cooking with Jan: Class Link | Password: Alchemy6
Recipes
Bibimbap
The Korean mixed rice dish, is a so fun and flavorful! There are many variations on this popular dish but always include kimchi as a side dish! Roast everything on one sheet pan as rice heats and eggs oven-fry on another. Sweet potato and kale are great, but as you know…., but you can use any vegetables on hand. Consider the vegetable and always undercook…reduce cook times for delicate options such as spinach, scallions or asparagus. Gochujang is the traditional sauce to use. I mix chili pepper and miso together and add a few tablespoons of broth so it has a nice thin consistency. Try your flavors. In a pinch I have used harissa with miso. I will demo a few different sauce to have and keep for a meal like this.
Directions
Position racks in the top and bottom thirds of the oven and heat the oven to 350 degrees.
On a sheet pan, mix the mushrooms, sweet potato, red onion and kale. Drizzle the vegetables with 3 tablespoons of the olive oil, season with salt and pepper, and toss to coat. Try to not crowd the vegetables; you want them to cook evenly. Roast about 30 minutes.
When the vegetables are almost done cooking, in the last 5 minutes or so, remove the heated pan from the oven and crack the eggs over the vegetables. Return to the oven and bake the eggs until the whites are just set and the yolks are still runny, about 6 minutes (this time may vary depending on your oven, so watch it carefully).
To serve, divide the room temp rice evenly among two - four Now divide the vegetables with the egg on top evenly over each portion of rice. Drizzle each bowl with 1 teaspoon of sesame oil and dollop the miso pepper mixture.
Serve this with fermented vegetables or kimchi
Gochujang Sauce
Gochujangis a Korean red pepper paste made from fermented soybean, chili powder, glutinous rice, malt powder, and salt. It’s been a staple in Korean cooking for centuries and comes in different levels of heat, from mild to extremely hot.
Gochugaru Spice (Korean red pepper flakes): These flakes gives the sauce its spicy and super smoky flavor. Without gochugaru you cannot make gochujang as there is nothing else like it that would make a good substitute.
Water: The water is to soften the Korean pepper flakes a create a paste.
White Miso Paste: It can be any Lind of miso, but tradition is white miso paste for this recipe. Red miso is smoky and salty, unlike white miso which isn’t smoky but has a sweeter taste.
Sake or Rice Wine vinegar or Apple Cider Vinegar : You can use drinking sake or cooking sake, just a little is needed to add a little sweetness. And careful with rice wine vinegar as is often has sugar in it.
Combined 1/2 cup water, 2 teaspoons red pepper spice and allow to hydrate. add 4 tablespoons White Miso Paste and Sake or Vinegar. Blend well. If you want a bit of sweetness add 3-4 tablespoons orange juice.
Ingredients First, allow me to say it: you can always switch out the veggies. Remember the goal for getting loads of cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, brussels sprouts, carrots, collards, ... and eating cruciferous vegetables provides anti-inflammatory benefits! Go for a variety and eggs provide great source of protein (think 3!) and choline and….
6-8 ounces shiitake mushrooms or oyster mushrooms - sautéed for about 15 minutes. Mushrooms should be well cooked (mushrooms are an active fungus and can propagate in the body if consumed undercooked)
1 medium sweet potato (about 6 ounces), scrubbed and thinly sliced into half-moons
1 small red onion (about 6 ounces), thinly sliced crosswise into half-moons
3 packed cups coarsely chopped kale
8-10 Brussels sprouts cut in half or 1/2 head of broccoli or sliced carrots or 1/2 head cauliflower….
5 tablespoons olive oil
Sea salt and black pepper
2-4 cups cooked medium-grain white rice, preferably cold leftovers
2- 4 large eggs (2-3 eggs per person)
4 teaspoons toasted sesame oil, for serving
4 teaspoons gochujang, plus more to taste, for serving
Kimchi, for serving
Pumpkin Smoothie
Smoothies are great a day or two a week when life is just too hectic to sit and have a proper meal. Try to squeeze in as much potassium and protein as you can…
INGREDENTS
1 cup pumpkin puree
1 whole avocado
1 cup milk or milk alternative
2 tablespoons Flax Seed Meal
2 scoops Goat Whey Protein
2 tablespoon fresh grated Ginger
1 teaspoon Cinnamon
1/2 teaspoon Nutmeg
1/4 teaspoon Clove
1 cup ice
DIRECTIONS: Put everything in the blender and blend until smooth and like a shake.
Blueberry Chia Porridge
Somedays are rushed and this would be a good breakfast if your are in a hurry and just can’t make a meal. Cranberries and Blueberries are on the fruit list in moderation. Cinnamon and cardamom have also been shown to be anti-inflammatory.
Directions
Whisk the milk and chia seeds and allow to set for 2-3 hours or overnight
Sprinkle in ground flax seeds and stir well
Stir in blueberries, coconut, and cardamom and stir well
Check sweetness and add stevia if desired
Ingredients
4 tablespoons chia seeds
1 cup fresh nut or seed milk (optional)
1 tablespoon flax seed, freshly ground
1/2 cup cranberries or blueberries, quick pulsed in food processor or hand chopped
1 to 1.5 cups full fat yogurt (17- 25 grams of protein)
1 teaspoon cinnamon
1/8 teaspoon cardamom
1 teaspoon stevia if desired for extra sweetness
Cauliflower Puree & Cauliflower Steak
This is a FUN dinner item when you use romanesco, or orange or purple cauliflower or purple sweet potatoes that are lightly roasted and then “placed” around the steak.Cut a steak from the middle of the cauliflower. The sides (florets) will be used for the puree. The seasoning for your cauliflower steaks can be as varied as your mood. Curry or cumin are lovely choices here, as is Ras el Hanout. Ras el Hanout is a spice blend commonly used in North African cooking. The Arabic translation literally means, “Top of the Shop”.
Ingredients
Cauliflower Puree
Florets of 1 cauliflower head
Salt (for water)
1/4 cup heavy cream (or substitute veggie or chicken stock)
4 tablespoons of butter
1 teaspoon of salt
A dash of cayenne
Cauliflower Steaks
Cauliflower steaks
3 tablespoons olive oil
Your choice of seasonings
Directions Cauliflower Puree
Heat 3 cups of water in a pot and salt it with a tablespoon of salt. Bring to a simmer and drop the cauliflower florets into the water. Cook the cauliflower florets until tender, about 7 minutes. Drain well. In a small saucepan, combine the heavy cream with the butter and bring to a simmer over moderate heat just until the butter is melted. Transfer the cauliflower/cream mixture to a blender and blend until smooth. Season with a teaspoon of salt and a dash of cayenne.
Cauliflower Steaks
Salt and pepper the steaks and season with your favorite seasoning (Ras el Hanout, curry, or cumin).
Heat the olive oil on a skillet until it shimmers. Add the steak and allow it to cook for 3- 4 minutes. It should be brown. Flip, and cook on the other side 3-4 minutes. It should be fork soft, but not falling apart.
Place on top of the puree and sprinkle with a little more of the spice mixture of your choice.