Video Review: Spicy Pumpkin Soup

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“These are one of my favorite vegetables.”

Karma of Cooking with Karma shares a wonderful vegetarian soup.

THE RECIPE

4 1/2 cups of pumpkin
1 brown onion
1 tin of creamed corn
2 cups of vegetable stock
1 teaspoon of chilli powder
1 teaspoon of paprika
2-3 teaspoons of curry powder
Salt and pepper
Olive oil
Natural yogurt or sour cream to serve on top

Chop pumpkin into small pieces and drizzle with olive oil, cracked pepper, and salt, and bake for 30-35 minutes.

Cook the onion with olive olive in a pan for about one minute then add paprika, chile powder, and curry powder. Cook for about 5 to 6 minutes or until onions soften up.

Remove pumpkin from oven, then add to a saucepan. Add onions, vegetable stock, and creamed corn and mix until well combined. Let simmer for 10 minutes, then blend with a hand held blender. Serve with yogurt or sour cream.

PROS

Detailed explanation and camera shots make the recipe easy to understand.

CONS

The sound is slightly muffled, which can make the video hard to hear at some points.

THE TAKEAWAY

A thick and creamy pumpkin soup that is suitable as an appetizer or entree.

Ready to start smarter meal planning with Food On The Table? Start here.

How To Cook With Beets

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Before you get started cooking with beets, there are few things to keep in mind. Select beets that are firm and hard and don’t have any soft spots. Beets that still have their greens attached are likely to be fresher than beets without their greens. If you want to store your beets in the refrigerator, cut the greens off first. They can be stored this way for a few weeks.

Here are a few ways to cook with beets:

How To Cook With Beets:

  • Baked – As beets are rather dense, they will take a while to bake. Trim down the roots and cut the greens to one inch. Gently clean the beets with cold running water, taking care not to puncture the skin.Wrap the clean beets in a couple layers of foil, then place on a baking sheet. Cook in a preheated oven for about an hour at 400 degrees. When tender, remove the beets from the foil, cut off the remaining root ends and stalk, and rub off the skin using a damp towel.
  • Boiled – Prepare the beets the same way you would if baking. Add them to a large pot then fill with cold water and 1 teaspoon of salt and of sugar for every half gallon of water. Heat water until boiling then reduce to a simmer an cook for 45 minutes to an hour. Larger, older beets will take longer to cook, and may need up to 4 hours of boiling time. When finished, dunk beets into cold water, remove the remaining stalk and root ends, and rub off the skin using a damp towel.
  • Steamed – Prepare beets the same way you if baking or boiling. Place your steamer above salted boiling water. Place beets inside in the steamer, cover, and allow to steam for about 45 minutes. Beets are ready when they are tender. Dunk the beets into cold water, then rub off the skin using a damp towel.

Source:

  • “How To Roast Beets In The Oven”, Apartment Therapy

For a different approach to cooking beets, try our recipe for Chilled Beet Soup. Get more great recipes and start meal planning today with our easy to use mobile app.

Eating When Hungry, Or Eating When Bored?

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Food is one of the most important things on this earth. We use it to stay alive, for nourishment and for celebration. In some cultures, food even takes on spiritual qualities, and the experience of eating is elevated to the ecstatic, the holy, and the ceremonial.

We are lucky to live in a time and place where many people have access to plenty of food to eat, but this excess has come with an unhealthy side effect. Many people have become divorced from eating in a mindful way, and as a result, obesity is on the rise. People are now in need of asking, “Am I only eating when hungry, or am I just eating because I can?”

Only Eating When Hungry: A Few Strategies

  • Distract yourself. Instead of heading to the kitchen every time your mind starts to wander, take a short walk to get your blood flowing. Even just ten minutes outside will give you an energy boost and might even give you some inspiration for better things to do than mindlessly snack. Alternatively, you can call a friend, do your nails, or draw a picture.
  • Have a drink of water. It has been suggested that the body sometimes has a hard time differentiated between hunger and thirst. If you’re feeling a little bored and a little hungry, pour yourself a glass of water. Many times this will be refreshing, and you’ll realize that you’re not really hungry any way. Plus, going to the kitchen to get water will give you something to do for a minute or two!
  • If you do feel hungry enough to have a snack, The Huffington Post suggests putting your food on a plate to keep yourself from overindulging. When you are eating out of a big bag of potato chips, you will invariably lose track of how much you’ve had to eat. What may have started out as a relatively harmless little snack can snowball into an all out binge if you don’t keep a little perspective.

Learning to eat mindfully and to make healthy choices are important skills to learn. Listening to your body will help you stay healthy and happy!

Source:

  • “7 Ways To Stop Eating Out Of Boredom”, Huffington Post

Ready to start smarter meal planning with Food On The Table? Start here.

How To Cook With A Wok

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There are few general things to remember when you are learning how to cook with a wok. First of all, keep in mind that you will be using high heat with your wok. That means you need to select an appropriate oil that can be heated without smoking, like soybean, corn, and peanut oil. Butter, olive oil, and sesame oil are usually not appropriate, as they tend to burn. This high heat also means that the cooking process happens fast, so it is important to pay attention. Here are some great ways to create authentic Chinese cooking and other great dishes in your wok:

How To Cook With A Wok

  • Stir-frying: Most people think of Asian woks chiefly as tools for stir fry cooking. This method involves quickly cooking ingredients in hot oil over high temperature. Common stir fry ingredients are broccoli, bok choy, ginger, garlic, mushrooms, peppers, and a protein source like chicken, beef, or tofu. It’s important to have everything assembled before you start cooking, as the process will happen very fast. Chop all your ingredients into same-sized pieces so they will cook uniformly. Heat the wok then drizzle it in oil and allow to heat for about 30 seconds. Add the ingredients in batches and cook until done, vigorously stirring to keep them moving. Serve warm.
  • Deep-frying: Woks can also be used for deep frying. Make sure to be careful, as you will be working with very hot oil. Its important for the temperature to reach 375 degrees in order to cook correctly, so use a deep-fry thermometer to check it before you add your ingredients. Fry ingredients in small batches, adding a few at a time and stirring, then removing and draining on a tray or a paper towel-lined plate.
  • Steaming: If you know how to cook with a steamer, than you basically already know how to steam with a wok. You can steam on a wok using either a bamboo steamer or a steamer rack. If you have a bamboo steamer, you can simply place it over your water-filled wok, cover it, then bring the water to boil and allow the ingredients to steam until ready. If you are using a steamer rack, similarly place the rack in the wok, fill the wok with water (it shouldn’t touch), cover the wok and bring the water to a boil. Place your ingredients on a heat-safe plate and put the plate on the rack. Reduce the heat to medium and steam until ready.

Source:

  • “Wok Cooking”, The Learning Channel

Food On The Table can make dinner easier. Learn how here.

Health Benefits of Bananas

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Bananas may well be the funniest fruit. When is the last time you heard a joke about someone slipping on an apple rind? But bananas are more than a great punchline. Bananas are packed with vitamins, minerals and fiber, and are a great way to get a boost of healthy energy. If there is one thing more impressive than the banana’s comedic potential, it is the health benefits of bananas.

Health Benefits of Bananas

  • Many people know to reach for a banana after a workout or if they are experiencing muscle cramping. That’s because bananas are an excellent source of potassium, an electrolyte that helps muscle contraction and keeps the heart and nervous system healthy. Low potassium can result in harm to the body, including high blood pressure and an increased chance of suffering a stroke.
  • Bananas aren’t just good for your body, they have benefits for your mood as well. Bananas also contain tryptophan, a powerful amino acid that produces a soothing effect. This natural substance is considered as a very subtle sedative, and can produce feelings of calm and relaxation. Bananas are also high in vitamin B, which can also positively affect mood.
  • Unlike sugary snacks or simple carbohydrates, bananas are an excellent food to maintain blood sugar. That’s because bananas contain manganese, which regulates blood sugar, and vitamin B6, an important compound that helps the blood produce hemoglobin and the body convert carbs to glucose. Bananas are also high in vitamin C, which not only helps keep blood sugar steady, it supports a healthy immune system.

There are a lot of reasons to get into these funny looking fruits. And with their naturally convenient “packaging”, they are perfect for nutrition on the go!

Source:

“Frequently Asked Questions About Bananas”, Chiquita Banana

Ready to start smarter meal planning with Food On The Table? Start here.

How To Cook With Tofu

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Tofu is an amazing versatile and healthy vegetarian protein. It is made from coagulated soy bean curd and has a very subtle flavor, which makes it a great base for many dishes. Tofu is often praised for easily taking on the flavors of whatever it is cooked with, making it a versatile and easy ingredient. It can be marinated, baked, fried, and made into meat-like patties. It is also inexpensive and easy to find. Read on for some helpful tips on how to cook with tofu:

How To Cook With Tofu

Pay attention to your marinade. Because the flavor of tofu is so subtle and delicate, preparing plain, non-seasoned tofu will result in a bland dish. Marinate your tofu in whatever you seasonings you want, but try to avoid oil-based marinades. Tofu is high in water content, which means the oil will have a hard time mixing with it.

Also, if you are using the water-packed kind of extra-firm tofu, you should press out the additional moisture before you marinate your tofu in other ingredients. This will allow other flavors to get in. Cut tofu width wise, then spread the slices in a single layer on top of a cookie sheet or other flat tray that has been lined with dish towels and paper towels. Cover with another layer of paper towels and dish towels. Place another cookie sheet on top, and load with heavy items you have around the house. Let the tofu press for at least 30 minutes, but a few hours are preferable. Once your tofu has been pressed, follow whatever recipe you like! It will now soak up any delicious flavor you can throw at it!

You can cook tofu in a variety of ways, including grilling, broiling, and stir-frying. It can be cubed, left as slabs, coated in corn-starch then fried, or cut into strips and used as taco meat. When it comes to tofu, the sky is the limit, so use your imagination and get cooking with this amazing versatile food!

Source:

  • “How to Cook Tofu: 6 Ways to Make It Taste Spectacular”, Delish

Try your hand at preparing tofu with our delicious Vegetable and Tofu Burger. Get more great recipes and start meal planning on your mobile with our easy to use app.

How To Cook With Honey

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Honey is a wonderful natural sweetener that has as many uses as it has types. There is clover honey, white honey, whipped honey, comb honey, and creamed honey. Bees make this sweet stuff from plant nectar, which they collect from flowers and store in cells of a honey comb. Not only does honey taste great, it also contains trace amounts of minerals, vitamins, and antioxidants. Here are some ways to incorporate cooking with honey into your repertoire:

How To Cook With Honey

  • Use it as a sugar replacement. Honey behaves differently in recipes than sugar, resulting in a different flavor, color, and moistness. Honey is slightly sweeter than sugar, so you can use slightly less than a one-to-one ratio when you bake with it. It will also retain more moisture, so it is often appropriate to reduce the amount of liquids in the recipe by 1/4 cup for every cup of honey. Finally, remember that honey has the tendency to brown faster than sugar, so reduce the oven temperature by 25 degrees.
  • Put it on your salad. Honey is a great complement to savory ingredients or acidic dressings on a salad. You can also easily make your own version of a honey vinaigrette. Simply combine 1/4 cup honey, 1/4 cup olive oil, 1/2 cup balsamic vinegar, and one teaspoon of soy sauce. Whisk ingredients together until the honey has dissolved. This dressing is a great complement to salads with strong cheese, walnuts or pecans, and apples or other fruit.
  • Have it with fish. Honey is particularly delicious with oily fish like salmon. Simply combine honey, balsamic vinegar, unrefined sugar and spoon over salmon. Plus, the omega oils in fish combine with honey’s vitamins and minerals, making this combination particularly heart healthy.
Source:
  • “The Many Benefits of Honey”, National Honey Board
Explore cooking with honey with our amazing Honey Mustard Grilled Chicken. For more great recipes and to start meal planning on your mobile, get our great app.

Video Review: Steak Fajitas

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“You can make steak, salmon, shrimp.. any kind of fajita that you like!”

April of Baking, Beauty, & DIY with April and her husband Justin share a colorful and delicious recipe for healthy steak fajitas.

THE RECIPE

1 red bell pepper
1 yellow pepper
1 orange pepper
1 cup soy sauce
½ cup water
1/2 cup vegetable oil
½ red onion
½ white onion
Tortillas
6 cloves garlic minced
lemon juice (2 or 3 lemons)
Optional: meat of your choice, steak, seafood, etc.

Add soy sauce, vegetable oil and water into a large bowl. Squeeze in one lemon, then add cracked pepper and garlic. Whisk together, then add onions and bell pepper. Cover and marinate for an hour. Cook the vegetables and steak, then add to the tortillas. Fold and enjoy.

PROS

April and Justin helpfully explain the nutrition value of these fajitas, plus give tips on where to find healthy ingredients.

CONS

The recipe explanation is a little rushed and confusing in parts.

THE TAKEAWAY

Easy steak fajitas done in a healthy way.

Ready to start smarter meal planning with Food On The Table? Start here.

How To Cook With Bok Choy

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Bok choy is a delicious Asian cabbage that has many of the same benefits as other dark leafy greens. It is high in vitamin A, vitamin C, vitamin Kfolate, and small amounts of niacin, thaimine, and riboflavin. The best part is that even with all these vitamins, one cup of bok choy only has nine calories! This means that bok choy is a great complement to any diet. Plus, cooking with bok choy is easy, and there are a variety of ways to use it. Read on to learn how to cook with bok choy:

How To Cook With Bok Choy

  • Throw it in a soup. Bok choy is traditionally used in savory and comforting Asian soups, which are the perfect meal for a chilly night. Many of these recipes feature the dark leafy green with wheat noodles, steak or other protein, and Asian spices like ginger and garlic combined with chicken stock. One simple way to make Chinese bok choy soup is to boil 3 cups chicken broth with soy sauce, Asian sesame oil, red pepper flakes, ginger, and garlic, then add thinly sliced bok choy leaves. Simmer until the bok choy has become dark green, wilted, and tender.
  • Serve it cold. For a different take on bok choy, try eating it raw. The flavor of raw bok choy is surprisingly delicate, and is complemented quite nicely by a salty Asian dressing. This refreshing method of cooking bok choy is a great dinner or lunch meal when the weather gets hot. Simply combine bok choy with green onions, chow mein noodles, and almonds in a large bowl. Toss with a dressing made from olive oil, white vinegar, soy sauce, and sugar. Simple as that! A healthy, crunchy way to enjoy bok choy.

Sources:

  • “5 Ways with Bok Choy”, Williams Sonoma’s The Blender

Try out cooking with bok choy in this recipe for Warm Bok Choy, Beet and Feta Salad. Get more great recipes and start meal planning today with our mobile app.

Health Benefits of Avocado

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The delicious, creamy, rich avocado is one of nature’s greatest health freebies. How can something that tastes so good be healthy as well? Avocado is brimming with nutrients and healthy fats, so you don’t have to worry about splurging on this food in moderation. And though avocado is indeed high in fat, according to WebMD, lycopene and beta-carotene are better absorbed when they are eaten with a food that is high in the healthy monounsaturated fat that avocados contain. Here are some other impressive health benefits of avocado:

Health Benefits of Avocado

  • Avocado is unique in that it is a naturally occurring source of vegetable fat. For this reason, some people think they should avoid it if they are trying to lose weight. But the fat that avocados contain has a lot of health benefits. The phytosterols and polyhydroxylated fatty alcohols have anti-inflammatory benefits, while the oleic acid has similar benefits to olive oil. This acid lowers the risk of heart disease and allows the digestive tract to absorb higher amounts of fat-soluble minerals.
  • Avocados contain many of the nutrients that the body absolutely needs. It contains vitamin K, which facilitates blood clotting; potassium, an important electrolyte that supports muscle contraction and heart health; folate, an incredibly important compound during infancy and pregnancy that helps build healthy cells and tissues; lutein, which contributes to eye health; and vitamins E, C, and B6.
  • Some parts of an avocado may be healthier than others. Some studies have suggested that the dark green flesh right under the peel contains the greatest amount of carotenoids. That means that it may be beneficial to be mindful about how you are peeling and serving your avocado. One method is to peel the avocado like a banana, which will leave that rich dark green flesh intact for you to enjoy.

Source:

  • “8 Health Habits Facts About Avocados”, WebMD

Try this recipe for Avocado and Shrimp Salad and get all the amazing health benefits of avocado. For more recipes and to start meal planning on your mobile, try our great app.