your favorite and most nutritious meals

[slinden]

Hi,

I am looking for some inspiration about good, nutritious meals, and I thought if we got some postings on everyones favorite & most nutritious meals, then we might have a nice varitey of things we could all try. I'll start-- and I actually have two. It'd be nice if we included the complement to the meal, like the side dish that goes along with it. Also, it would be nice to see various mealtimes represented (breakfast, lunch and/or dinner).

My most favorite super nutritious meal I'll be starting with actually comes in two forms. It started as salmon patties with greens. Then I started substituting things for the cracker crumbs in the patties. I began by using couscous, but then ventured to quinoa and now an amaranth/millet blend. I add the same ingredients (canned salmon, an egg, some chopped bell pepper, chopped onion and spices/seasonings) but with the grains instead of the crackers, the "patties" fall apart and it turns into something like salmon fried rice. For the side dish, I take the salmon and grain combo out of the skillet and put it into a nice bowl. Then I take some greens like kale or turnip greens and wash and chop them, then toss them into the skillet along with some chopped garlic and even some chopped walnuts. Cool until bright green and voila! Salmon Fried "Rice" with greens. :


ETA:

My other favorite and most delicious, nutritious meal is a good old fashioned curry-type dish. Take some chicken (or other meat, or garbanzo beans) and cook with browned onions, and a ton of veggies (like browned potato, fresh chopped green beans, zuchinni /yellow summer squash, sliced carrots, chopped tomatoes) and then either 1. sautee spices like mustard seeds, fennel, coriander powder, etc in the center of the pan, with some added oil, or 2. throw in a jar of trader joe's or seeds of change's different indian style sauces, like a jalfrezi or korma sauce. serve over brown rice, quinoa, couscous or whatever.

What's your favorite and most nutritious meal?

[Alyantavid]

Hashbrown casserole
ground sausage
peppers
onions
shredded zucchini
frozen hashbrowns, or leftover fried potatoes
cheese
sour cream
eggs, beaten

Brown sausage and veggies (save zucchini for the end). Put in a pan and top with everything else. Bake until the hashbrowns are done.

I usually make that once a week and split for a week's worth of breakfasts. With some ww toast, it's really filling.

[columbusmomma]

I just linked this in another thread but it's delicious and super healthy!
http://www.mothering.com/recipes/cabbage-soup#

[EnviroBecca]

HONEY BAKED LENTILS
I first saw this recipe on this board two years ago, and it is now a staple in my home! Here's my version:

To make 6 main-dish servings, you will need:

1 cup dry lentils (Green lentils hold their shape and texture; red lentils get softer.)
2 cups water, or 1 cup orange juice and 1 cup water
2 Tbsp. honey (You can substitute maple syrup for a different flavor, also very good.)
2 Tbsp. soy sauce
2 Tbsp. olive oil
2 Tbsp. dried minced onion (You can use fresh onion, but it all floats to the top and gets a soggy consistency.)
1/2 tsp. ginger
1 clove garlic, crushed, or 1/2 tsp. garlic powder
salt and pepper to taste

If you prefer a more solid, casserole-like consistency, bake it longer, or add:
1/3 cup uncooked rice

Optional ingredient for extra nutrition and deliciousness and appetizing color:
1 Tbsp. nutritional yeast flakes

Combine all ingredients in a casserole dish. Bake, covered, at 350F until tender, about 1 hour 15 minutes.

This is really, really good with winter squash or sweet potatoes or pumpkin cornbread, which you can bake at the same time, and salad.

[Magelet]

most nutritious meals might be different to different people....

but probably three of my favorites are

lentil salad (soak and cook french green lentils, toss with homemade vinegrette, fresh veggies, and cheese or meat chunks and dried fruit. feta, cucumber, carrots, tomatoes and raisins are delicious)

eggs in a nest (soak and cook brown rice (opt) saute onions and greens (kale, chard, probably others) including thinly sliced stems. Add tomatoes (usually canned) frozen stewed would be good too and bpa free), some broth if its dry, and salt and pepper to taste. Make little wells in the top, crack pastured eggs into each one. Pop in the oven until eggs are cooked. Yum!

any long stewed fatty tomato-ey meat dish (stew, chili, they're all much the same. saute onions and garlic in plenty of fat, brown fatty meat in fat (pastured/grass-fed for most nutrition) ground, chuck, stew meat, chicken legs, chicken breasts), add stock and tomatoes, a bunch of red wine or a splash of red wine vinegar.. Cook a long time. Add cooked beans, or potatoes or fresh veggies (corn is always a good one when its in season). Season to taste with various spices.)

[Thalia the Muse]

Lentil soup is a big one for us, when the weather turns -- it's so delicious and filling! I make it with garlic, onions, carrots, and spinach, sometimes some sausage (and, you know, lentils).

Also, beans and greens pasta: saute a bunch of onions in olive oil, add chopped cooking greens and wilt down, then add two cans of beans (I like one each of cannelini and pinto, but anything works). When it's done, mash some of the beans with a potato masher, add the juice of one lemon, and thin out a bit with some of the cooking water. This is easy and delicious. It's also good sprinkled with feta cheese or grated parmesan.

And I like liver and onions a lot. A favorite fall/winter dinner is liver and onions (I use Marcella Hazan's recipe), sauteed greens with garlic and vinegar, and baked sweet potatoes.

I don't worry too much about "most nutritious" -- I figure most of the stuff we cook from scratch is reasonably nutritious, and we eat a variety of meals so presumably everything is getting covered. These particular recipes are pretty "health-foody," though, what with the fiber and iron and so forth.

[slinden]

these reciped look good--

EnviroBecca, I've never had much luck with lentils, but that recpie looks good, and your suggested accompaniments make it sound so inviting!

Thalia the muse--with the beans and greens pasta, do you add pasta? or is the "pasta" part just a nickname?

Magelet, I'm with you on the stewed, fatty meats business! chili, stews, and curry dishes--yum!

Alyantavid--I make a frittata similar to that recipe, except I've never thought to add potatoes for some reson! here's my breakfast dish
----Frittata Recipe
brown rice
1 doz. eggs
chopped vegetables ( onions, bell peppers, herbs, spinach, etc)
optional topping--cheese, crumbled bacon or sausage

Cook some brown rice. Layer cooked brown rice on the bottom of a 13x9 inch pan (you can use a smaller pan, just eyeball the ingredient amounts). Do not press down. On top of the brown rice, sprinkle chopped onions, bell peppers, spinach, herbs you like, tomatoes, etc. Then, in a separate bowl, beat 12 eggs together and pour over the rice and veggies. If you want, you can top with shredded or chopped cheese, crumbled bacon or sausage. Bake in a 350 to 425 oven until the frittata is browned and bubbly. Serve with some salsa or hot sauce. Good hot or cold. Makes 8 servings.

Thanks for all the replies!

[Thalia the Muse]

Oh sorry -- you do serve it over pasta. I just didn't spell out that part. ;-)

[katiesk]

vegetable chili. i used to make it all the time because it is quick and easy and delicious and nutritious! i guess it got a little old though after eating it so frequently.

diced tomatoes, a little tomato sauce, beans (black beans, kidney beans, and pinto beans) cumin, onion, garlic, chili powder, crushed red chilies, salt, sugar, zucchini, bell peppers.

i just cook it all together...sometimes saute onions and garlic first. top with sour cream and cheese!

[academama]

We do a lot of grilled fish, but something I tried last week that's going to be standard here: I made "risotto" using steel-cut oats instead of the rice. It ended up a sort of savory porridge--really quite good!

* one onion
* 2 tablespoons oil/butter
* 4 cloves garlic [we really like garlic...you might want to use less]
* 1-1/4 cups steel-cut oats [uncooked]
* 5-6 cups hot broth

saute the onion and garlic in the oil; when they're softened, add the oats. Stir and saute until glistening. Add 1/2 cup broth. Stir occasionally. Cook until broth is absorbed and add another 1/2 cup. Continue like this until broth is gone or until the oats won't absorb any more. You can add more water if you feel the oats will absorb more.

I like to let it sit for a few minutes, covered, because I like it less soupy. I usually stir in some grated Parmesan, chopped or cherry tomatoes, and basil when it's done cooking.

ETA: we had this with steamed string beans--it'd be great with any green vegetable.

[Magelet]

oooh that savory oat porridge sounds so good!! I'm going to have to try it. thank you.

[es1967]

We love this Broccoli and leek soup. Even my 3 yr loves it. Had this tonight with fresh home baked bread.

http://www.oprah.com/recipe/omagazin...od_200601_soup

[amcal]

I agree with fritattas - you can pack them full of veggies - we love spinach and mushroom. They're very nutrient dense.

[springbride]

Pasta Salad is a staple in our house
Here is what I do:
About 2 cups whole wheat pasta
1/2 onion
1/2 green pepper
1/2 red pepper
2-3 carrots
1 med. tomatoe
1/2 head of broccoli (med. sized)
1/2-3/4 cucumber

Sometimes I add in 1 shredded chicken breast.

While the pasta is boiling, I wash and dice all vegetables, when the pasta is done and chilled throw them all in a bowl, i have one with a lid on it, so I throw in the vegetables as I chop them and when everything is in, put the lid on and shake it up good.

Occasionally I will sprinkle on some grated cheddar.
We just use whatever salad dressing is in the fridge.

The nice thing about this recipe is that most of the ingredients work great for stir fry the next night!

[maple_mama]

Originally Posted by EnviroBecca

HONEY BAKED LENTILS
I first saw this recipe on this board two years ago, and it is now a staple in my home! Here's my version:

To make 6 main-dish servings, you will need:

1 cup dry lentils (Green lentils hold their shape and texture; red lentils get softer.)
2 cups water, or 1 cup orange juice and 1 cup water
2 Tbsp. honey (You can substitute maple syrup for a different flavor, also very good.)
2 Tbsp. soy sauce
2 Tbsp. olive oil
2 Tbsp. dried minced onion (You can use fresh onion, but it all floats to the top and gets a soggy consistency.)
1/2 tsp. ginger
1 clove garlic, crushed, or 1/2 tsp. garlic powder
salt and pepper to taste

If you prefer a more solid, casserole-like consistency, bake it longer, or add:
1/3 cup uncooked rice

Optional ingredient for extra nutrition and deliciousness and appetizing color:
1 Tbsp. nutritional yeast flakes

Combine all ingredients in a casserole dish. Bake, covered, at 350F until tender, about 1 hour 15 minutes.

This is really, really good with winter squash or sweet potatoes or pumpkin cornbread, which you can bake at the same time, and salad.

EnviroBecca,
This looks really good--I'm going to try it today! I don't have dried minced onion, but I do have a jar of granulated onion (like a powder). Would that work, or should I just use fresh onion?

[katiesk]

Originally Posted by maple_mama

EnviroBecca,
This looks really good--I'm going to try it today! I don't have dried minced onion, but I do have a jar of granulated onion (like a powder). Would that work, or should I just use fresh onion?

i would just use fresh onion

[maple_mama]

Thanks Katie!

[lil_miss_understood]

subbing

[BethandLC]

Yum, thanks!

[Sativarain1]

yum! the salmon fried rice sounds really good as does the hashbrown casserole
thanks for sharing