Refrigerator Oatmeal

Guys, this stuff has changed my life!

I had never heard of refrigerator oatmeal until last week, but now I make it almost every day. 

The premise is really simple: add some oats and dairy to a jar, add some flavours, shake and put in the fridge overnight.  While you sleep, the oats suck up some of the moisture and flavour, and leave you with a hearty breakfast that is low in calories and fat, but high in protein.  It keeps me full until lunch, and doesn't require me to get up any earlier (which really is the best kind of breakfast for me).

 

I'm going to share my favorite recipe so far: Banana Chocolate with protein powder.  The protein powder here really gives this some substance, and because it sits overnight, you don't get that chalky taste.

The basic recipe is like this:

1/3 cup rolled oats (not quick oats or instant oats)
1/3 cup non-fat Greek yogurt
1/2 cup vanilla almond milk


To make this extra awesome, add:
1/2 banana, sliced
1/2 scoop chocolate protein powder
1/2 tsp cocoa powder


Optional:
1 tsp hemp hearts

or

1 tbsp unsweetened coconut flakes

or

1 tbsp blanched, slivered almonds


Put it all in a jar and shake it!  Tomorrow, you will have a filling breakfast with no effort. 

Other flavours that I've toyed with:

I substituted cherry-flavoured greek yogurt and added a couple spoonfuls of frozen blueberries instead of bananas.

I added blueberries and a spoonful of peach butter (no cocoa or protein powder)

I added frozen strawberries, unsweetened coconut, and a few drops of vanilla extract.

Invent your own!

Main dish minestrone

When I was a little girl, my dad made three things really, really well: pancakes, spaghetti sauce, and main dish minestrone.  The original recipe for the minestrone I think came out of a Canadian Living magazine, and was a staple in our house... until it was misplaced. No more minestrone.

A couple of years ago, I asked my dad about that recipe and he said he could barely remember it. I guess it only really imprinted on me, but I have craved it on and off for YEARS.  Every so often, I would do a quick google search and come up with nothing.  That is, until recently.  My googling finally paid off and I found what I think is the Exact. Same. Recipe. on Food.com, submitted by a reader.

I'm telling you, I did a little dance right there, and made it that night.  It tasted every bit as good as I remember!

There are many, many wonderful things for the boonies cook in this recipe: you can change the veggies you use, you can change the beans you use, you can take out the beans, you can add barley or lentils... you get the point.  It's one of those recipes that everyone needs when they haven't been shopping in a week and there's a snowstorm outside. 

So thank you bert for posting this longed-for recipe!  I owe you one!

Recipe Notes:

The original recipe calls for Italian sausage, but dad always used regular old pork breakfast sausages.  They don't slice very well, so I cook them first, then fish them out and slice them up.  You can replace the beans with any other beans, or leave them out entirely.  You can replace the pasta with barley, or add barley along with the pasta (mmm, carbs).  On the second day, the pasta and barley will soak up more liquid and it will be like a thick stew... still delicious!

Main Dish Minestrone

(Originally from Canadian Living (maybe?), posted on Food.com by bert)

• 2 tablespoons olive oil
• 2 tablespoons butter
• 1/2 lb sausage, sliced or crumbled
• 1 large onion, chopped
• 1 clove garlic, minced
• 1/2 cup chopped celery
• 1/2 cup chopped carrot
• 1/2 cup chopped green pepper
• 2 tablespoons chopped parsley
• 1/2 teaspoon dried basil
• 1 pinch dried thyme
• 1 bay leaf
• salt & pepper
• 2 cups chopped tomatoes (or 19 oz can)
• 4 cups chicken stock
• 2 cups shredded cabbage
• 1 cup cooked or canned kidney bean
• 1/2 cup elbow macaroni (or other pasta)

Heat the butter and oil over medium heat and saute the sausages until brown and firm.  Retrieve from the pan and slice them into 1" sections, then return them to the pan. Add the onion, garlic and veggies and saute until soft. Stir in the herbs and spices.

Stir in the tomatoes and stock.  If you're using canned tomatoes, pour the liquid in too and decrease the stock to 3 1/2 cups. Bring to a boil, then reduce the heat and simmer for about 10 minutes.

Add the cabbage, bean and macaroni (or substitutes) and simmer for 30 minutes. You can add more broth at this point if it's too thick for your liking - it will thicken even more as it cools. 

Serve with some crusty bread!

Pasta and Stuff

Once upon a time, I was a carb-monster. I was 100% invested in the pasta-for-energy camp and probably ate it 4 days a week. I still get a little drooly when I see a ginormous plate of creamy pasta and sauce.  However, we all know now that too many carbs can be bad too, and that carb energy?  short lived and liable to make you bonk afterwards.  So the pasta-monster has had to be tamed a little in favour of lean protein and lots of veggies.

Despite all of this, there are some nights when the only thing that will satisfy is a big bowl of tortellini, and I have a million and one recipes for things to add to it.  Today's recipe is based on one from the Our Best Bites Cookbook. This cookbook is probably the most-used recipe book in my kitchen.  I discovered their blog a couple of years ago, and couldn't resist the book when it came out. Anyway, back to the recipe.  I have a tendency, when I'm feeling too lazy to hit the grocery store, to grab everything I can find in the cupboard and fridge, then search for recipes that might suit what I've got.  The other night, it was canned tomatoes, canned artichokes and ground turkey. The recipe I used as a base was the Tomato Artichoke Tortellini from the book. It's supposed to be vegetarian, but I couldn't let a good package of ground turkey go back in the freezer.

Put some water on to boil for your pasta - I like tortellini for this, but you could use anything.

Start by browning the meat in a large pan. When it's lost all its pink, add 3 or 4 cloves of garlic, minced and stir until it smells all garlicky and delicious.

Add in a can of marinated artichoke hearts, drained and chopped (my artichokes were not marinated, just canned in brine, so I added some oregano and basil and salt and pepper too). Also, add in a can of diced tomatoes, and a couple of tablespoons of tomato paste. Stir the whole lot until it's heated through, and add salt and pepper to taste.

Mix the sauce together with the pasta, and grate some parmesan cheese over the top. Serve!

I love a good one pot meal, and this kind of pasta really does the trick when you need a fast, hearty meal.  Notice that almost everything was canned, and hence, very accessible to the boonies cook! 


Meaty Tomato-Artichoke Pasta
(based on recipe from Our Best Bites)

1 lb ground meat (turkey or other)
3-4 cloves of garlic, minced
1 can marinated artichoke hearts, chopped
1 15 oz. can diced tomatoes
3 tablespoons tomato paste
salt and pepper (and oregano and basil if your artichokes aren't marinated) to taste
Parmesan cheese
1 package frozen tortellini

Quinoa!

Today's post is about my new favorite food - quinoa (pronounced "keen-wah"). Quinoa is a pseudograin - that is, it's not a grass seed like true grains. It's a boonies-friendly food because it stores easily (dry, airtight container), super healthy (see below), and extremely versatile.

When I first started seeing recipes for quinoa, I thought that there was no way that my local grocery store would have something that exotic - I'd probably need a specialty food store to find it.  Then, lo and behold, on a shelf above the rice there it was in a little green box.  There are three types of quinoa in my grocery store (Safeway): regular, red and black.  While quinoa in general tends to be expensive than rice, the red and black varieties are more so.  I've also noticed that my local bulk grain supplier sells it by the pound ($6.15/lb, but I have an old price list), so I might try ordering from her in the future.

Like I mentioned before, quinoa is as easy to cook as rice and is just as (if not more) versatile. It's also very healthy - high in protein, iron, calcium and phosphorus as well as some important amino acids. It's definitely better for you that white rice, and (in my opinion) tastier.

You can find a million and one recipes for quinoa on the web, but let me share a couple of my favorites:

Black Bean and Tomato Quinoa

This first recipe comes from Gourmet magazine through Epicurious.com I've made it for a bunch of potluck lunches, and for a side dish at home and it's always a big hit.  I've edited the recipe only slightly - instead of cooking the quinoa to their directions (which seems a bit fussy), I just cook it according to the instructions on the box.

Ingredients:

• 2 teaspoons grated lime zest
• 2 tablespoons fresh lime juice
• 2 tablespoons butter, melted and cooled
• 1 tablespoon vegetable oil
• 1 teaspoon sugar
• 1 cup quinoa
• 1 (14- to 15-ounce) can black beans, rinsed and drained
• 2 medium tomatoes, diced
• 4 scallions, chopped
• 1/4 cup chopped fresh cilantro

Rinse quinoa in cold water to remove bitter saponin coating. Cook quinoa according to package directions and allow to cool.

 

Whisk together the first five ingredients in a small bowl and add salt and pepper to taste. Add to quinoa and toss until absorbed.  Mix in remaining ingredients and salt and pepper to taste.

Breakfast Quinoa

I started looking up recipes for breakfast quinoa a few months ago when I had some plain, leftover quinoa in the fridge. It turns out, there are about a million different ways to make it. While you can make breakfast quinoa without milk (see this recipe), I prefer a creamy breakfast porridge. There are a couple of ways I've done this: 

 

First, you can cook the quinoa in milk instead of water.  I find that this takes quite a bit of time and careful observation (case in point - I burnt it just the other day), but the taste is creamier.  I add about 1/2 tsp cinnamon and 1/4 tsp of ground cardamom to 1/2 c. (dry) quinoa. You can add whatever spices you like.

 

 

Second (especially for leftovers), you can warm up 1 cup of leftover quinoa in a pot with a few tablespoons of milk or cream.  It will get mostly absorbed by the quinoa and make a decent breakfast cereal.  Add same spices as above.

Once you have nice warm, spicy quinoa, you can go to town with additions.  Lately, I've been favoring a tablespoon of chopped nuts, some shredded coconut, and half a sliced banana.  Top with some plain yogurt... yum!  Or you could add flax seeds, dried cranberries and apricots, and a bit of maple syrup? How about a few chocolate chips and some chopped orange slices?  The possibilities are endless!

I've been musing over the possibilities of savory breakfast quinoa too - how about sauteeing some leftover quinoa with chopped onions and mushrooms, and adding some oregano, thyme and black pepper? Place a poached egg on top for a breakfast of champions!  

Dang, now I'm getting hungry...  Hope you love experimenting with quinoa!

Basic white sauce - A versatile staple for the boonies cook

A basic white sauce is a versatile addition to any cook's repertoire and can be easily modified to suit many of the ingredients that you have in your house. I admit, I mostly make white sauce to use in pasta dishes, but you can also use it on just about anything. 

A basic white sauce has four main ingredients: milk, garlic, butter and flour.

First, melt 2 tbsp. of butter in a saucepan over medium heat. Saute 2 or 3 cloves of garlic (minced) until it becomes translucent and fragrant. Add 2 tbsp. flour and mix into a paste.  Add 1 cup of milk (a little at a time at first so your sauce doesn't become lumpy) and whisk. Heat the mixture (stirring constantly) until it starts to bubble, then turn the heat down to medium low and cook until the sauce thickens.

You can adjust the consistency of your white sauce by adding or subtracting butter and flour. Use 1 tbsp of butter and flour for a runnier sauce, or 3 tbsp butter and flour for a thicker sauce.



Now to get creative!

To make a cheese sauce for broccoli or cauliflower, add 1/4 c. shredded cheddar cheese to the thickened sauce and whisk until it melts.

For an interesting pasta dish, add 1 tsp. grated lemon rind and 2 tbsp fresh lemon juice, pepper, and 1/4 c. parmesan cheese. Mix with cooked pasta, spinach, and chopped tomatoes in a casserole and bake 20 minutes in the oven.

To make clam sauce, substitute 1/4 c. of clam juice for 1/4 c. of milk, add a drained can of baby clams. Mix with cooked spaghetti or linguine.

To make homemade mac and cheese: add 1/2 tsp dry mustard with the flour and 1/4 tsp. paprika and 1/4 c. parmesan cheese with the milk.  Mix with cooked macaroni, cubed ham, 2 c. spinach leaves, and 1 c. cubed cheddar cheese in a casserole.  Top with 1/2 c. grated cheese and 1/4 c. breadcrumbs.  Bake 20 minutes.  [this is a great way to use up leftovers from a Sunday ham - it's one of my hubby's favorite meals]

To make a delicious mushroom sauce, saute sliced mushrooms and garlic with the butter until they soften, add 1 tbsp thyme and some cubed blue cheese to the thickened sauce.

The possibilities are nearly endless!  What is your favorite addition to white sauce?