…from the Perspectives’ KitchenHow you doin’? I don’t know about you but when summer comes, I like to keep meals (indoors or outdoors) simple and safe as possible. Whether you’re hosting a feast or a family dinner, here is a bowl recipe for every type of spring or summer celebration—my favorite Chicken, Black Beans and Veggies Bowls–which just happen to be red, white, blue and delicious! I’ve included my most flavorful no-soak black beans recipe which is a great base for a perfect plant-based foundation to any epic bowl! If you want to cut the cooking time down by hours you can use canned black beans that have been drained and washed. Veggie-filled summer bowls make the perfect presentation for a DIY feast and might just very well be the easiest meal to serve at just about any celebration. Because so many of the ingredients like beans, salsas and toppings can be made in advance of the gathering, there is no need to light the stove. Summer is when fresh produce is at its peak of freshness! The sky is the limit with your toppings, and you should totally reach for it. Think fresh salsa, guacamole and fresh roasted corn. There are almost as many dietary preferences and restrictions these days at a party as there are guests! You can make the dietary equation easier on yourself with a DIY, a la carte bowl bar where guests can help themselves to all that is good and good for them. The recipe below can feed a crowd with minimal effort and can be made well in advance of your gathering. Prep time: 25 minutes Cook time: 3 hours Yield: 6 servings Ingredients For the black beans 1 pound dried black beans rinsed, picked through any small debris removed 1/4 of a red onion, rough chopped 2 bay leaves 3 sprigs cilantro 1 sprig oregano 3 cloves garlic smashed; peel removed 1- 1 1/2 tablespoons coarse kosher salt For the roasted veggies 1 tablespoon olive oil 3 bell peppers, thinly sliced 1 white onion, thinly sliced 2 cloves garlic minced 1 teaspoon cumin 1 teaspoon chili powder 1/2 teaspoon paprika 1/2 teaspoon dried oregano 1 teaspoon coarse kosher salt For the bowl 6 cups cooked rice of your choice 1/4 cup roasted corn 12 cherry tomatoes cut in half 1/4 cup slice bottled jalapeños 1/2 cup diced jicama 1/4 diced Oaxaca cheese 1 cup leftover rotisserie or roasted chicken Fresh-made salsa and guacamole 1/2 cup tortilla strips Directions To make the black beans
ChefSecret: Cooked beans can be stored tightly covered in the fridge for 4 to 5 days or can be frozen in an airtight container for up to 4 months. Quip of the Day: “What did the tortilla chip say to the avocado when the veggie bowl was empty? Answer: “We’ve hit guac bottom!” ------------------------------------------- Do you have a question or comment? Send your favorite recipes, pictures or thoughts to ed@perspectives-la.com. Recipes and cooking tips are posted on our website https://www.perspectives-la.com/covid-19-survival-guide. ------------------------------------------- To you and everyone dear to you, be strong, be positive, stay well, stay safe and be kind. Take a breath and count your blessings, and if you have a little extra to share with others, please consider donating to Feeding America and/or American Red Cross. #Bowls #Chicken #Veggies #BlackBeans #Rice #Guacamole #Entrees #Lunch #Dinner #OaxacaCheese #2023Recipes #QuarantineKitchen #Covid19 #FeedingAmerica #RedCross #PerspectivesTheConsultingGroup ©PERSPECTIVES/The Consulting Group, LLC, 2023
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…from the Perspectives’ Kitchen ow you doin’? Spring has sprung and there are lots of terrific seasonal vegetables available in the supermarket and at farmers’ markets. At this time of year I always consider a nice, fresh salad for either lunch or dinner. For my tastes salads are all about texture and my Spring Chopped is no exception. It’s got a bit of everything in it: crispy romaine and sweet red onion, crunchy radicchio, pepperoncini, juicy cherry tomatoes, starchy chickpeas and creamy provolone. My vinaigrette is a simple Mediterranean classic: lemon juice, red wine vinegar, minced shallots, garlic and fresh oregano. It is so simple. It lightly and evenly coats and adds even more brightness and verve to the salad. We especially love how it contrasts with the bitterness of the radicchio, the smokiness of the cheese, and the subtle heat and bite of the pepperoncini. My Chopped Salad recipe is easy to toss together, however, there is quite a bit of chopping (it’s in the name, after all). Just take out a giant cutting board so you have plenty of space and set the salad bowl nearby for smooth transferring and you’re ready to go—chop, chop! Prep time: 15 minutes Yield: 4 to 6 servings: Ingredients For the Mediterranean vinaigrette 1-1/2 tablespoons freshly squeezed lemon juice 1 tablespoon red wine vinegar 1 tablespoon white balsamic vinegar 1 tablespoon minced peeled shallot 1 tablespoon garlic, grated or pressed clove 1 tablespoon chopped fresh oregano, plus more for garnish 1/2 teaspoon kosher salt, plus more to taste 1/2 teaspoon freshly ground course black pepper, plus more to taste 1/4 cup extra virgin olive oil For the salad fixin’s 3 fresh romaine hearts, trimmed and torn bite-size 1 head radicchio, quartered, cored and chopped bite-size 1/2 cup thinly sliced red onion 1-1/2 cups cherry tomatoes cut in halves 1 15-ounce can chickpeas, rinsed and drained 8 ounces diced smoked provolone 8 pepperoncini, stemmed and sliced Directions To make the vinaigrette
ChefSecret: Try making my Chopped Salad 100% sustainable to help save the planet. Use a plant-based, smoked provolone from Violife that adds depth to all of the fresh ingredients and makes this salad perfect for vegans, the dairy-averse, and those of us who are trying to eat a little more sustainably. Personally, I do not eat a vegan diet (I’m a carnivore through-and-through) and I like to add a 1/4 cup of pepperoni or dry salami to my salad greens. Quip of the Day: What did the preacher say to the salad before he ate it? “Lettuce pray.” Do you have a question or comment? Send your favorite recipes, pictures or thoughts to ed@perspectives-la.com. Recipes and cooking tips are posted on our website https://www.perspectives-la.com/covid-19-survival-guide. ------------------------------------------- To you and everyone dear to you, be strong, be positive, stay well, stay safe and be kind. Take a breath and count your blessings, and if you have a little extra to share with others, please consider donating to Feeding America and/or American Red Cross. #Salads #ChoppedSalads #MediterraneanSpringChoppedSalad #Vinaigrette #Provolone #2023Recipes #QuarantineKitchen #Covid19 #FeedingAmerica #RedCross #PerspectivesTheConsultingGroup ©PERSPECTIVES/The Consulting Group, LLC, 2023 …from the Perspectives’ Kitchen How you doin’? One of the best dishes served at my China Rose restaurant were our Lettuce Wraps bursting with complex Asian flavors. They are delicious and a great idea for entertaining or a family-style meal. I know this is a pretty bold claim but China Rose Beef or Chicken Lettuce Wraps that you can make at home are far better than those served in most Chinese restaurants. It may be bold, but it’s true! This Lettuce Wrap recipe is one that took a lot of sweat and tears working at Sea World (the restaurant not the park) in Hong Kong. So, here is the best of my years of trial and error, and lots of taste-testing, to get it just right. To serve, allow each guest to spoon a portion of the meat mixture into a lettuce leaf. Wrap the lettuce around the like a burrito and enjoy! Prep time: 20 minutes Cook time: 15 minutes Yield: 6 to 8 servings Ingredients 16 Boston Bibb or butter lettuce leaves 1 tablespoon peanut cooking oil 1 pound lean ground beef or ground chicken 1 large onion, chopped 1/4 cup hoisin sauce 3 tablespoons minced garlic 1 tablespoon soy sauce 1 tablespoon rice wine vinegar 2 teaspoons minced pickled ginger (red ginger, if you can find it) 1 dash Asian chili pepper sauce, or to taste (Optional) 1 (8 ounce) can water chestnuts, drained and finely chopped 1-1/2 cup chopped green onions (tops and bottoms) 2 teaspoons Asian roasted (dark) sesame oil Directions
ChefSecret: To add a little crunch and make this this dish very special, add 1/4 cup chopped roasted peanuts. Quip of the Day: Why is lettuce the most loving vegetable? Because it’s got heart and a head. -------------------------------------------------- Do you have a question or comment? Send your thoughts to ed@perspectives-la.com. All recipes and cooking tips are posted on our website https://www.perspectives-la.com/covid-19-survival-guide. ------------------------------------------- To you and everyone dear to you, be strong, be positive, stay well, stay safe and be kind. Take a breath and count your blessings, and if you have a little extra to share with others, please consider donating to Feeding America and/or American Red Cross. #Entrees #Appetizers #LettuceWraps #ChinaRose #AsianBurrito #2023 #QuarantineKitchen #Covid19 #FeedingAmerica #RedCross #PerspectivesTheConsultingGroup ©PERSPECTIVES/The Consulting Group, LLC, 2023 CHOCOLATE CHIP, OATMEAL & YOGURT MORNING CEREAL SUNDAES…from the Perspectives’ Kitchen How you doin’? Are you feeling sluggish, bloated and uncomfortable? Maybe you’re just full of s—t! No, really the causes of constipation are varied and can be the foods you eat or the types of foods you don’t eat. It might be one or more of the medications you take. If you are having bowel movement problems you might want to add some of the foods listed below to your diet to help you poop. You may be surprised to learn that this dreaded personal problem affects 16 out of 100 adults who deal with the symptoms of constipation regularly. This number doubles as you get older. For adults ages 60 and over, constipation is a common symptom in 33 out of 100 adults according to the National Institutes of Health. What can you do? What should you eat? Fiber is part of the solution. The first step is to increase your daily fiber intake. Most whole foods that naturally contain fiber are great choices. These foods also contain vitamins, minerals and numerous other nutrients that are beneficial to the body. According to the current Dietary Guidelines for Americans, the average daily intake of dietary fiber for adults should be 22 grams to 34 grams. Men, on average, require more dietary fiber than women, or between 31 and 34 grams. Most Americans, however, do not get the necessary amount, just averaging just 10 to 15 grams of fiber a day. That’s just not good enough. You need both soluble and insoluble fiber for healthy digestion. Insoluble fiber is found in foods such as whole grains and vegetables, whereas soluble fiber is found in oat bran, nuts, seeds, beans, lentils and some fruits and veggies. If your diet was previously not high in fiber, slowly incorporate fiber-rich foods so your digestive tract can get better acclimated to dietary change and avoid gastrointestinal distress or gas. Here are some of the foods that are worth adding to your daily meal plans to help stimulate digestion and keep you regular. 1. Water One of the critical fluids required by the body. Water accounts for more than two-thirds of your body's weight and plays an essential role in regular body functions. From keeping you hydrated and lubricating joints to regulating body temperature and ridding the body of waste, water is necessary for the human body to survive. It's especially important in helping relieve constipation and keeping you regular. Your daily water intake depends on several factors including age, activity level, and gender. A good standard to help prevent constipation is about 15-1/2 cups daily for men and 11-1/2 cups daily for women. It can go up from here depending on the amount of time you're exercising or if you’re sweating a lot. A good thing to remember, poop is made up mostly of water! 2. Flax Seeds A rich source of polyunsaturated fats, omega-3 fatty acid and soluble fibers, flax seeds are tiny but mighty seeds that provide numerous health benefits, including relief from constipation. A tablespoon of ground flax seeds contains eight percent of the Daily Value (DV) of dietary fiber. It's also a source of iron, potassium, and magnesium, as well as B-vitamins and carotenoids like lutein. For flaxseeds to be beneficial to your body and bowel movements, ground flax seeds are much better at providing nutrients than whole ones, which often pass undigested through the digestive tract. 3. Oatmeal When it comes to your bowels, there's no better way to start the day than with a cup of oatmeal, which contains four grams or 16 percent of the Daily Value of dietary fiber. Oatmeal is a bonus food that contains both soluble and insoluble fiber which helps bulk up the weight and size of your stool, making it easier to pass. Studies have shown that soluble fibers may lower levels of the "bad" LDL cholesterol in the bloodstream and help reduce the risk of heart disease. And that's not all. Oats are a surprisingly great source of protein, offering 5.9 grams or 12 percent of the Daily Value of protein and contain high amounts of iron, magnesium, and zinc. 4. Pears Rich in minerals, specifically potassium and magnesium, which are necessary for muscle contraction and cellular signaling, fresh pears are also a great source of dietary fiber. A single, medium-sized pear offers as much as six grams of fiber. Pears are best consumed with their skins, as they contain several flavonoids that reduce blood glucose levels and the incidence of cardiovascular disease. They are also high in pectin, a soluble fiber that offers prebiotic properties to the human gut. So, no matter the variety, whether it's Anjou, Bartlett or Bosc, adding pears to your diet can help get things moving again. 5. Coffee Known for being a good source of antioxidants such as chlorogenic acid, a cup of caffeine-rich coffee not only helps fight inflammation and reduces the risk of cardiovascular and liver diseases, but it also helps you with your bowel movements—about 30 percent of people find relief when drinking coffee. It gets things moving, and some people even claim this effect from decaf. If you're suffering from irregular poops, brewing yourself a fresh cup of joe just might be the solution for you. However, moderation is key. A study found that while modest caffeine consumption resulted in a decrease in constipation and incidence of colorectal cancer, frequent use had the opposite effect. This is likely related to the dehydrating effects of a high-caffeine diet. 6. Nuts Go nuts! Almonds, pecans and peanuts are all excellent sources of soluble fiber, which the National Institute of Diabetes and Digestive and Kidney Diseases recommends eating for children that are dealing with constipation. Adults can benefit from this recommendation, too, as a 200-calorie serving of pecans offers 11 percent of the Daily Value of dietary fiber, as well as five percent of the Daily Value of protein and a lot of minerals and vitamins. In addition to keeping you regular, adding nuts to your diet may help lower the incidence of type 2 diabetes, prevent weight gain, and increase your overall lifespan. They're also a great source of antioxidants like tocopherols, which may reduce the risk of certain cancers. Best of all, nuts are delicious. 7. Legumes From a vegetarian pantry staple to a budget-friendly meal option, the versatility of legumes knows no bounds. Comprised of beans, peanuts, lentils and peas, legumes are not only beneficial for their fiber and protein content but are also low in fat and have a low glycemic index, making them a suitable dietary addition for patients with diabetes. And, when it comes to helping you poop regularly, beans are what's best. Beans are another food that contains that winning combination of soluble and insoluble fiber. These fibers are great for feeding gut bacteria, stimulating digestion and soaking up water as it moves through the body, helping to bulk up your stool and prevent constipation. 8. Prunes Prunes or dry plums provide approximately seven grams of dietary fiber per 100-gram serving. They're also rich in minerals like magnesium, as well as vitamins A, E, and K, which help in everything from muscle contraction and blood clotting to boosting immunity and vision. Researchers published in Clinical Nutrition found that prunes help maintain healthy bowel functions, especially for people with low-fiber diets and infrequent stool habits. Prune juice makes an especially good choice for pregnant women suffering from constipation who may not have much of an appetite. Sorbitol, which is a sugar alcohol typically found in diabetes-friendly sweeteners, naturally occurs in prunes, which is also a stimulate to your bowels. Prunes help to stimulate digestion by helping to move water into the large intestine." 9. Whole Grains Switching from refined grains like white rice to whole ones, such as brown rice, is one of the best ways to help you poop more frequently. The United States Department of Agriculture explains that adding whole grains to your diet can help prevent the occurrence of certain chronic diseases like obesity, heart disease, and type 2 diabetes. Whole grains like whole-wheat pasta, barley and whole-grain breads are not only high in dietary fiber but are also a good source of B vitamins such as thiamin, riboflavin, niacin, and folate, as well as minerals like selenium and iron that help develop the body's immune system and muscles. 10. Fermented Beverages Foods naturally rich in probiotics, such as kombucha and kefir, host helpful bacteria that help improve gut health and the process of digestion, making it easier to pass stools. Kefir, a fermented milk beverage, contains both bacterial and fungal species and helps restore the balance of bacterial cultures in the digestive tract. Not eating enough fiber and not drinking enough water are some of the most common causes of constipation. Taking certain medications (such as Prozac or opioids) and even antibiotics can lead to problems in digestion. Recent studies have shown that probiotics such as kefir can help soften stools, making them easier to pass. Starting your day with Morning Cereal Sundaes makes Jack and Jill a regular guy and gal. Chocolate Chip, Oatmeal & Yogurt Morning Cereal Sundaes Prep Time: 5 minutes Chill Time: 8 hours (overnight) Yield: 1 serving Ingredients 1 container (5.3 oz.) Greek yogurt, any flavor 1/4 cup old-fashioned or quick-cooking oats 1 teaspoon chia seeds 2 tablespoons dark chocolate chips Stir-ins (see ideas below) Directions
ChefSecret: Add any desired stir-ins like fresh berries, toasted or raw nuts (almonds are best), bananas, mango, papaya, orange segments, preserved lemon, pomegranate, etc. Quip of the Day: Poop jokes aren't my favorite jokes. But they're a solid #2. ------------------------------------------- Do you have a question or comment? Do you want to share a with our readers? Send your favorite recipes, pictures or thoughts to ed@perspectives-la.com. Recipes and cooking tips are posted on our website https://www.perspectives-la.com/covid-19-survival-guide. To you and everyone dear to you, be strong, be positive, stay well, stay safe and be kind. Take a breath and count your blessings, and if you have a little extra to share with others, please consider donating to Feeding America and/or American Red Cross. #Breakfast #Oatmeal #Cereal #Yogurt #Constipation #Fiber #FoodsThatRelieveConstipation #Prunes #Coffee #WholeGrains #2023Recipes #QuarantineKitchen #Covid19 #FeedingAmerica #RedCross #PerspectivesTheConsultingGroup ©PERSPECTIVES/The Consulting Group, LLC, 2023 …from the Perspectives’ Happy Hour Bar How you doin’? Well, it’s week three… are you sticking to all your New Year’s resolutions, including the one to be healthier this year? It’s also Friday—Happy Hour time—and you also don’t want to break your resolution to socialize with friends at the bar. You don’t have to… here’s a happy hour cocktail that is perfect for you to hop on the juice-cleanse train without giving up your booze, thanks to this recipe. It’s pretty easy, just fresh cucumber and lemon juice jazzed up with a splash of vodka and ginger syrup (recipe follows). The ginger syrup adds the zing and bitters bring an earthy, musky depth. Top it all with a bit of ground cayenne for some extra spice flavor. Lemon and cayenne is a popular juice cleanse when people are looking to counter overindulgence and these flavors meld well with the fresh flavor of cucumber. It also helps settle your stomach. Lemon and lime juices are best used within about four hours of pressing. Prep time: 35 minutes (includes time for ginger syrup) Mix time: 5 minutes Yield: 1 cocktail Ingredients 2 ounces vodka 3/4 ounce fresh cucumber juice (pressed) 1/2-ounce fresh lemon juice 1/4-ounce ginger syrup* 1/4-ounce honey 5 drops bitters 1 egg white (use pasteurized egg whites if that makes you feel more comfortable) 1/4 cup crushed ice A pinch of ground cayenne garnish Directions
*ChefSecret: To make ginger syrup: Bring 1 cup sugar and 1 cup water to boil in a small saucepan. Add 4-ounces of peeled fresh ginger cut into thin rounds (about a 10-inch long piece). Remove from heat and allow to steep for 30 minutes, then strain out the solids. Store in the refrigerator up to 4 weeks. Quip of the Day: We celebrated Fred’s 100th birthday last week—it was a hell of a bash. Today, we are celebrating that he just paid off his student loans. Who knows what next week will bring?! ------------------------------------------- Do you have a question or comment? Send your thoughts to ed@perspectives-la.com. All recipes and cooking tips are posted on our website https://www.perspectives-la.com/covid-19-survival-guide. ------------------------------------------- To you and everyone dear to you, be strong, be positive, stay well, stay safe and be kind. Take a breath and count your blessings, and if you have a little extra to share with others, please consider donating to Feeding America and/or American Red Cross. #Cocktail #HappyHour #CucumberCleanseCocktail #Vodka #Cheers #2023 #QuarantineKitchen #Covid19 #FeedingAmerica #RedCross #PerspectivesTheConsultingGroup ©Perspectives/The Consulting Group, LLC, 2023 |
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