A healthy and wholesome breakfast-for-dinner option for those who are tired of waffles I recently went on a two week trip to Costa Rica, an absolutely gorgeous country, and one thing which struck me is their traditional breakfast cuisine. My idea of breakfast has been confined to non healthful meals consisting of waffles and sausage, however, in Costa Rica they have beans and rice, a full and delicious meal. So, I decided to use this as inspiration for a simple breakfast-for-dinner. What's The Point?By breaking the stereotypical idea of breakfast, we now venture into a simplistic and fresh meal which fits into both morning and evening slots. Cooking eggs is possibly the most fundamental principle of cooking, and combined with the simple texture of a base grain and creamy beans - not to mention fresh and flavourful pico de gallo (salsa) - this dish gives new meaning to breakfast-for-dinner. Why Is This Dish Environmentally Friendly? Again building off of and breaking away from the stereotypical breakfast, 90% of this meal consists of fresh and closely sourced ingredients. This supports your local farmers and economy, and promotes home cooking. Thus, giving you the opportunity to choose what goes into your meals, rather than picking up a frozen dinner, which contributes to perpetuating the issue of food waste. Eating fresh ingredients at home not only improves your health, but also the environment. To learn more about food waste and how to improve your kitchen sustainability, visit my Learn page! What About Ingredient Substitution? As always, the most important part of any recipe’s sustainability is its ability to be flexible, adaptable to wherever you are and what is available to you. While I have my own sustainability guidelines (which can be found on my About page) which dictate how I make my recipes, you as the cook also have the power to change what you eat and where your ingredients come from. So, take some suggestions from below - or not - and make some food you’ll enjoy!
Now, start cooking and enjoy! Breakfast for Dinner:
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Yield:
4 Servings |
Total Time:
30 mins |
Special Equipment:
None |
Ingredients:
Instructions:
An optional topping could be extra olive oil
- 2 cups (4.7 deciliters) raw Basmati, Jasmine, or Brown rice
- 3-5 eggs depending on preference [cracked with white and yolk combined]
- 2 large tomatoes [small dice]
- ¼ small red onion [small dice]
- 2 cloves garlic [minced]
- 1-2 limes [juiced]
- 2 cups (4.7 deciliters) packed cilantro [sliced with stems]
- 1 can black beans [strained and rinsed]
- Olive oil, salt, and black pepper to taste
Instructions:
- Cook the rice to package directions
- While that is cooking, prep the ingredients listed above according to the brackets next to them and set aside
- Combine the tomato, onion, garlic, lime juice, and ½-1 cup (a quarter to half) of the cilantro, and salt to taste to make the pico de gallo, set aside
- Pour 1 tbsp approx. (15 ml) olive oil into a pan and heat on high until the oil is shimmering, then pour in the eggs and scramble them from 30 seconds to a minute, or until they are cooked to preference
- Put some rice into your bowl and serve some of the eggs, beans, pico de gallo, extra cilantro, and salt / pepper to taste on top
An optional topping could be extra olive oil
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A great way to throw a bunch of ingredients together into a pot and make it delicious
Often, I find that my fresh ingredients end up going bad because I don’t find a use for them soon enough. One simple method to reduce your food waste and make some easy leftovers, is to make this Choose Your Own Adventure Soup, using any ingredients you have in the kitchen.
Why Is This Recipe Worth it to You?
Inspired by my passion for reducing food waste, this recipe is a method of emptying your kitchen of all the fresh ingredients which would otherwise go bad. The unique flavours each time you make this will keep the recipe fresh and different, allowing some flavours to stay constant while others are seasonal.
How Does This Recipe Benefit the Environment?
Food waste is an incredibly big deal, I will be blunt.
Leaving your fresh ingredients to go bad in your pantry or refrigerator does have an impact.
But why? Even though vegetables decompose and are regarded as environmentally friendly, a single head of cabbage can take up to 25 years to decompose in a landfill (“Wasted!” The Story of Food Waste), while producing harmful GHGs. By using your leftover ingredients to make this soup, you are lowering your environmental footprint, rather than throwing fresh food out.
To learn more about food waste and how to improve your kitchen sustainability, visit my Learn page!
Leaving your fresh ingredients to go bad in your pantry or refrigerator does have an impact.
But why? Even though vegetables decompose and are regarded as environmentally friendly, a single head of cabbage can take up to 25 years to decompose in a landfill (“Wasted!” The Story of Food Waste), while producing harmful GHGs. By using your leftover ingredients to make this soup, you are lowering your environmental footprint, rather than throwing fresh food out.
To learn more about food waste and how to improve your kitchen sustainability, visit my Learn page!
What Ingredients To Use?
Based on the name of this recipe, Choose Your Own Adventure Soup, you can probably guess that it’s not going to be the same every time. So how do you know what to use in order to make it taste good? Surely throwing leftovers into a pot with some broth doesn’t magically make soup. Well, that’s partially true. In the recipe below you will find a list of options you can use for the soup, along with standardized ingredients. This is a flexible recipe, so feel free to use the recipe as a loose guideline. Experiment!
To Add Protein…
Along with the ingredient guidelines in the recipe below, you might also want some protein. If you are vegetarian, my favourite thing is to stir in some white or pinto beans before simmering. Or, you can add in some roasted chicken afterwards as a topping. Utilise whatever you like, and as many or as little ingredients as you prefer.
After all, this recipe is meant to be something anyone can make with what’s in their kitchen. So, enjoy my self declared sustainable recipe, and bon appetit.
After all, this recipe is meant to be something anyone can make with what’s in their kitchen. So, enjoy my self declared sustainable recipe, and bon appetit.
Choose Your Own Adventure Soup
Yield:
4 Servings |
Total Time:
80 mins |
Special Equipment:
Zester |
Ingredients:
Your Choice:
See what you have in the kitchen, and choose from the examples below (or not) to have a total of 4-5 cups starchy vegetables and about 4 cups non starchy vegetables for your soup.
Your Choice:
See what you have in the kitchen, and choose from the examples below (or not) to have a total of 4-5 cups starchy vegetables and about 4 cups non starchy vegetables for your soup.
- Approximately 4-5 cups (9.5-11.8 decilitres) starchy vegetables [prepared to taste]
- Potatoes
- Butternut Squash
- Corn
- Beans
- Peas
- Lentils
- Approximately 4 cups (9.5 decilitres) non starchy vegetables [prepared to taste]
- Onions
- Celery
- Bell Peppers
- Chard
- Kale
- Spinach
- Carrots
Two of my favourite combinations of vegetables are...
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Standardised Ingredients:
- 2 tbsp (30 mL) olive oil
- 4 cups (9.5 decilitres) vegetable or chicken broth
- 4 cloves garlic [minced]
- 2 tsp (10 mL) dried thyme
- 2 tsp (10 mL) salt
- 1 tsp (5 mL) dried oregano
- Zest and juice of ½ lemon
Instructions:
Some optional toppings / sides include parmesan, bread, or chopped nuts
- Prepare your vegetables to your preference, and the other ingredients referencing the brackets next to them above
- Sauté the fresh (omitting any canned or leafy green ingredients) starchy and non starchy vegetables on high heat in a large pot with the olive oil for 2-3 minutes, or until the veggies start to soften
- Turn the heat to medium, and add the thyme, oregano, salt, and garlic; Sauté for about 30 seconds, or until the mixture is fragrant
- Pour in the broth and any canned ingredients (eg. beans or corn), then bring the soup to a boil
- Mostly cover the pot with a lid and simmer for about 20 minutes on medium low heat, or until all the vegetables are tender
- Turn off heat, then stir in the lemon juice, lemon zest, and any leafy greens (eg. kale)
- Serve and add toppings
Some optional toppings / sides include parmesan, bread, or chopped nuts
Too tired to make your favorite paella? Want a simple and delicious one pan recipe? Try this
Let’s just say it, we can all feel lazy at times. While I love making delicious mediterranean meals, I often feel like they take too much time and energy to make. After all, one reason many people don’t cook is that they feel they don’t have the time. So, this recipe is for the fellow lazy cooks out there, and I am offering a simple one pan dinner which will satisfy you and make it worth your time.
Why Should You Make This Recipe?
Did you know that you can get a full, nutritious meal from a single pan dish? Probably. Nevertheless, this recipe is worth it to you because of how using fresh ingredients and letting them all stew in one pan allows the flavours to combine in a fresh and classically mediterranean way, allowing you to experience the health benefits while not having to put much effort into dinner.
What’s So Sustainable About A Skillet?
One thing you may notice when looking at this recipe’s ingredients is how fresh they are. Vegetables and fresh ingredients scientifically cause less of an environmental impact, and use less resources, and this recipe prioritizes the locality of its parts. By supporting your local economy and farmers, you are reducing the greenhouse gas (GHG) emission footprint of what you eat. I live in Lusaka, Zambia, and all but four ingredients of this recipe are locally sourced, so The Lazy Skillet is sustainable in my book.
To learn more about food waste and how you can improve your kitchen sustainability, visit my Learn page!
To learn more about food waste and how you can improve your kitchen sustainability, visit my Learn page!
What About Alternative Ingredients?
However, the most significant part of this recipe’s sustainability is not the health benefits or fresh ingredients. It’s how you can change it to your liking and what’s available where you live. Not everybody has access to the same resources, and to eliminate the power of large international grocery chains, here is a list of alternative options which you can use which will suit the recipe to your advantage.
- Instead of Basmati rice (my preference), use any kind, keeping in mind that the amount of liquid you need in the recipe might change
- Use water instead of vegetable broth / stock
- Any kind of leafy green will work in place of spinach. Utilize some kale or chard, or whatever you have available
- Add in some tomatoes with the onions or stir in some toasted almonds at the end of the cooking process, mix and match to your taste!
What About Protein Substitutions?
Alright so we’ve established that you can change the recipe to your liking. However, this only works for certain groups of people right now, because it’s pescatarian. For all you vegetarians and vegans out there, I support your needs as well. This is why I have even more alternative ingredients for you!
Instead of crayfish to make this recipe meat and fish free, you can simply leave out the protein. If you require some extra nutrients, however, you can always stir in some white beans which add a creamy texture to the experience. To make this recipe vegan, leave out the crayfish and the parmesan at the end. If you are a meat lover and just don’t like crayfish, you can always substitute it with shrimp or chicken (here is my favorite chicken recipe which you can add on top of the skillet).
With that, I leave you to eat. Enjoy my sustainability guideline approved and delicious Lazy Skillet!
Bon appetit.
Instead of crayfish to make this recipe meat and fish free, you can simply leave out the protein. If you require some extra nutrients, however, you can always stir in some white beans which add a creamy texture to the experience. To make this recipe vegan, leave out the crayfish and the parmesan at the end. If you are a meat lover and just don’t like crayfish, you can always substitute it with shrimp or chicken (here is my favorite chicken recipe which you can add on top of the skillet).
With that, I leave you to eat. Enjoy my sustainability guideline approved and delicious Lazy Skillet!
Bon appetit.
The Lazy Skillet
Yield:
4 Servings |
Total Time:
50 mins |
Special Equipment:
Zester |
Ingredients:
- 2 white onions [half moons]
- 4 garlic cloves [minced]
- 2 tsp (10 mL) dried thyme
- 1 cup (2.4 deciliters) raw Basmati rice
- 1 tbsp (15 mL) packed lemon zest
- 2 tbsp (30 mL) lemon juice
- 1.5 cups (3.5 deciliters) vegetable broth
- 2 cups (4.7 deciliters) packed spinach [broken into large pieces]
- 500g uncooked crayfish [shelled], fresh or thawed
- 2 tbsp (30 mL) olive oil
- 1 cup (2.4 deciliters) packed basil [chiffonade]
- Salt and pepper to taste
Instructions:
Some optional toppings could also be: parmesan, extra olive oil, almonds, or sesame seeds
- Preheat oven to 450 °F (232 °C)
- Prep the ingredients with brackets next to them in the above list and set aside
- Saute onions in the olive oil on high heat for about 2 minutes in a large skillet, or until lightly browned
- Add in the garlic, thyme, and rice, stirring for about 30 seconds, or until the rice is toasted
- Add in the lemon zest, lemon juice, broth, spinach, and stir for about 30 seconds, or until the ingredients are evenly distributed in the pan
- Add in the crayfish as well as a large pinch of salt and black pepper to preference, gently mix until all components are incorporated
- Cover the skillet with a lid or tin foil and place in the oven for about 25-30 minutes, or until the rice is cooked and the liquid is gone
- Remove from the oven, stir in the basil and serve warm
Some optional toppings could also be: parmesan, extra olive oil, almonds, or sesame seeds
Fresh like sushi, - without the rolling - incorporating innovative new ingredients to spice it up
We love sushi. I think this is one of the foods which my generation can agree upon which tastes amazing. I know many people who want to be able to make sushi, and I wanted to help out! Here is the fresh sushi which you can eat in a bowl, roll free, along with flexible new ingredients.
Why Should You Make This Recipe?
One of my favorite cookbooks to use is Love and Lemons Everyday. Along with inspiration from this book and help from The Flavor Bible, I have developed a recipe which is worth it to you because of the fresh and raw flavours which combine in a new way. Juxtaposing flavours and textures, my Unrolled Sushi Bowl will remind you of sushi which you can make at home without all the complexities!
Why Is This Recipe Environmentally Friendly?
It has been proven that eating more local vegetables and less meat reduces the amount of resources you use and the impact your food has on the environment. By making this recipe, you are effectively eating a concentrated amount of fresh and local veggies. This vegan meal provides you with lots of nutrients and easy satisfaction. Not to mention that many ingredients in this recipe are compostable, which reduces food waste! Who knew that eating sushi from a bowl was so beneficial?
To learn more about food waste and how you can improve your kitchen sustainability, visit my Learn page!
To learn more about food waste and how you can improve your kitchen sustainability, visit my Learn page!
Want to Individualise it?
Probably the best thing about sushi is the variety of rolls, and endless combinations you can get. So why not do that for this recipe too? By using what’s available, you support your local economy and are eating food which is most likely more fresh than those produce shipped from another country. After testing several versions of the Unrolled Sushi Bowl, I’ve determined that almost anything works as a base or a topping, which means you can get creative with how you prepare this dish. You can use the ingredients listed in the recipe, or take some suggestions:
Really, the ingredients in the recipe are just guidelines. Make however many toppings as you like, keeping close to what reminds you of sushi or you can make it into a Buddha bowl. Have fun with it!
- Bases
- Wheat berries for a rich chewy texture
- Quinoa, opting for a wholesome flavour
- Toppings
- Bean sprouts if you want some extra crunch
- Cucumber adds a cooling flavour
- Lettuce to increase the textures in your bowl
Really, the ingredients in the recipe are just guidelines. Make however many toppings as you like, keeping close to what reminds you of sushi or you can make it into a Buddha bowl. Have fun with it!
How To Add Protein
Even though this recipe is vegan, that doesn’t mean you can’t add protein. Humans have nutritional needs, which means if you need some extra protein in this recipe, here is the place to go! A great vegetarian option would be to add in some beans or tofu depending on the taste you want.
And, as always, I recommend this Seared and Baked chicken recipe if you would rather add in some meat. I personally like to slice it thin and place it right in with my bowl to have a well rounded meal. Or to make it extra sushi-ey, add some fresh fish.
Below is the recipe for the Unrolled Sushi Bowl, which is my personal favorite combination of toppings and base. However, feel free to dabble in interchanging some ingredients to your personal preference, and enjoy! To learn more about my guidelines for this recipe, visit my About Page.
And, as always, I recommend this Seared and Baked chicken recipe if you would rather add in some meat. I personally like to slice it thin and place it right in with my bowl to have a well rounded meal. Or to make it extra sushi-ey, add some fresh fish.
Below is the recipe for the Unrolled Sushi Bowl, which is my personal favorite combination of toppings and base. However, feel free to dabble in interchanging some ingredients to your personal preference, and enjoy! To learn more about my guidelines for this recipe, visit my About Page.
Unrolled Sushi Bowl
Yield:
4 Servings |
Total Time:
60 mins |
Special Equipment:
None |
Ingredients:
Toppings:
Sauce:
Other Ingredients:
Toppings:
- 4 small bell peppers [diced]
- 6 small carrots [grated]
- 2 avocados [sliced]
- Sesame seeds for garnish
Sauce:
- ⅓ cup (0.8 decilitres) tamari / soy sauce
- 1 tbsp (15 mL) sugar / honey
- 2 tsp (10 mL) olive / sesame oil
- 2 tbsp (30 mL) red / white wine vinegar
- 2 cloves garlic (minced)
- Large pinch of salt
Other Ingredients:
- 2 cups any variety of rice (4.7 decilitres)
- 1 cup (2.4 decilitres) toasted almonds / cashews [roughly chopped]
Instructions:
- Cook the rice to package directions, toast the almonds for 10 minutes or until fragrant
- While those are cooking, prepare the Toppings, referencing the brackets next to the ingredients listed above
- Combine the Sauce ingredients well, tasting as you go, adjusting as needed
- Roughly chop the toasted almonds
- Throw a bowl together! Top some of your base rice with the prepped toppings and chopped almonds, then drizzle with sauce and sprinkle some sesame seeds to finish!
All the best flavours of classic spaghetti with a modern twist of roasted vegetables and fresh herbs
Spaghetti is fantastic, no questions asked. The sweet flavour of the pasta mixed with the rich notes of sauce, mingling with cheese to top it off. However, what do I like even more? When you can simply throw in some roasted vegetables to make the dish seasonal, original, and differentiated, centering around the Basic Cooking Technique of roasting.
Why Is This Sauce Worth It To You?
Inspired from the “Silky Bell Pepper Sauce” recipe from Thug Kitchen, I love how easy it is to create a new and inventive sauce at home. Did you know that it’s extremely easy to make a fresh version, instead of going out to eat? Not only that, but by using fresh vegetables and herbs, the tastes blend in an entirely new way, unlike traditional pasta sauce from the jar, while keeping it seasonal.
Why Is This Sauce Worth It To The Environment?
By making this recipe from home, you do two things. First, utilizing fresh ingredients not only supports your health but also the local economy and farmers, which gives less power to large grocery chains which contribute to the 33% of all food annually being wasted globally, which then usually ends up in landfills. By putting fresh vegetables into your pasta sauce, you are saving food. Moreover, it’s vegetarian - yay - and mainly uses local and canned ingredients, lowering the environmental footprint by increasing your intake of vegetable matter, which is much less resource intensive than products of the meat industry.
To learn more about food waste and how to improve your kitchen sustainability, visit my Learn page!
To learn more about food waste and how to improve your kitchen sustainability, visit my Learn page!
How To Make It Your Own?
One more thing- and probably the most significant, is the interchangeable ingredients. A large part of becoming sustainable when it comes to food is eating locally and seasonally, rather than serving up some bell peppers which were grown on another continent. I have tested several different versions of this recipe, and can guarantee that all of these substitutions for bell peppers (keeping the amount the same) are delicious in the sauce.
However, my favourite is bell peppers, due to the light and sweet taste they add to the sauce. Feel free to mix and match the ingredients, adding in less or more vegetable matter as you please, the 580g is a guideline to ensure a more precise portion of sauce.
- Eggplant if you want a rich and deep flavour
- Zucchini for a lighter tone
- Broccoli, which adds a subtle bitter note
- Cauliflower, opting for a caramelized flavour
- Carrots if you want a sweet and rich sauce
However, my favourite is bell peppers, due to the light and sweet taste they add to the sauce. Feel free to mix and match the ingredients, adding in less or more vegetable matter as you please, the 580g is a guideline to ensure a more precise portion of sauce.
How To Add Protein
Of course, this recipe does have a lot of nutritional value, but lacks in protein. If you are a vegetarian or vegan, definitely stir in some beans - my favourite is pinto or cannellini - to the final sauce, adding some creamy and nutty notes.
If you would rather opt for some meat, I would recommend some lean chicken and my favourite recipe which goes with everything is a Seared and Baked chicken recipe which I’ll link to here.
Below is the bell pepper version of the recipe, which is my personal favorite. In my book, this recipe is sustainable based on my self set sustainability guidelines which you can find on my About page, and guaranteed to be delicious.
If you would rather opt for some meat, I would recommend some lean chicken and my favourite recipe which goes with everything is a Seared and Baked chicken recipe which I’ll link to here.
Below is the bell pepper version of the recipe, which is my personal favorite. In my book, this recipe is sustainable based on my self set sustainability guidelines which you can find on my About page, and guaranteed to be delicious.
Roasted Veggie Spaghetti
Yield:
4 Servings |
Total Time:
60 mins |
Special Equipment:
Blender / Food Processor |
Ingredients:
- About 580g bell peppers (or see above for 5 substitution options) [matchsticks]
- 1 white onion [diced]
- 5 garlic cloves [sliced]
- ¼ cup (0.6 deciliters) unpacked basil [sliced or chiffonade]
- 1 tbsp (15 mL) unpacked fresh thyme [sliced with stems]
- 2 tbsp (30 mL) fresh marjoram [sliced with stems]
- 3 tbsp (45 mL) olive oil
- 16 ounces (0.5 L) of tomato sauce
- 500g pack spaghetti
- Salt and pepper to taste
Instructions:
- Preheat oven to 450 °F (232 °C)
- Prep the vegetables and herbs, referencing the brackets in the ingredient list
- Toss the onion, garlic, and bell peppers in a large glass pan with 3 tbsp olive oil, with salt and pepper to taste
- Roast for about 25 minutes, or until the garlic is blackened, stirring every 10 minutes
- While that is roasting, cook spaghetti to package directions
- When the vegg is done, put the tomato sauce, marjoram, thyme, and roasted vegetables into a blender or food processor. Blend until smooth or slightly chunky depending on personal preference
- Transfer the sauce into a pan, heat on low, and serve on spaghetti with basil and parmesan to garnish (you can leave the parmesan out for the recipe to remain vegan)
About me
Food Enthusiast
Mycelium Lover
Environmentalist
Slightly Logoleptic
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