Keeping Meals Creative + Italian White Bean Orzo

Some people rely entirely on recipes when it comes to cooking dishes, but I am not one of those people. While there is nothing wrong with guidance--because let's admit it, sometimes recipes are necessary to provide that perfect balance of flavor--the joy of cooking, for me, comes from testing and creating. It's almost an artistic outlet, for times when I feel like de-stressing and taking my mind off whatever is going on in my life.

That being said, it can be easy to hit a roadblock and run out of innovative ideas, so I thought I would share the breakdown of how I personally come up with new meals. I've mentioned in a previous post what inspires me when it comes to creating, but in this post I'm going to share the thought process that goes through my mind when I think of what I want to cook for dinner.

1. First I get in touch with my senses: What type of cuisine do I feel like eating? Am I craving a specific ingredient? For instance, if I'm craving avocado, I like to think of something Mexican or Caribbean. Or if I'm craving Italian, I'll incorporate lots of tomatoes, garlic, onions, and Parmesan or Mozzarella cheese. But, sometimes my dish doesn't have a certain flavor, and I'll just start brainstorming some combinations of my own. Part of this is intuitive to me, but the more you cook, the more you start to see what goes well together.

2. Next I pick my base, the carbohydrate. Honestly, I do try to limit my intake of carbs, but I have found that most meals feel incomplete without them. Carbohydrates give you energy and keep you full, and I find them essential to my meals. My favorites:

• Quinoa- Quinoa is great because it provides a complete protein and is easily malleable to many flavors. 
• Brown Rice: Great for gluten free, but I try to only have brown rice once in awhile because of its high levels of arsenic
• Whole Wheat Pasta: For when you just need that pasta fix. Sometimes I'll go with the brown rice pasta, but again, trying to avoid the arsenic intake. I've also found spelt pasta to be really good.
• Barley: Another great, easy to cook whole grain.

3. I pick my protein. While I am not a vegetarian, I do consider myself a flexitarian, a term coined to describe people who only eat meat on occasion. I never cook red meat at home, because personally it just makes me feel sick, but I do recommend eating it once in awhile, as long as it's grassfed (which I do from time to time). Sometimes I will make chicken, and I make fish quite often (my fave!). Proteins I love:

• Beans-- black, red, white, garbanzo, the options are endless!
• Fish-- especially low mercury choices such as salmon and sardines
• Eggs
• Chicken
• Tempeh (if there is soy in it, make sure it's organic to avoid GMOs)
• Turkey
• Cottage Cheese
• Buffalo Meat (My choice of red meat)

4. Time for vegetables! I love to load my dishes with as many vegetables as possible. When in doubt, add more veggies! I usually incorporate a mix of these things:

• Greens: Kale, arugula, spinach, chard, etc.
• Colors: Tomatoes, peppers, zucchini, asparagus, Brussels sprouts, sweet potatoes, etc. 
• Pungent flavors: onions, scallions, garlic, mushrooms, etc.

5. Many times I will also incorporate dairy in order to give my dish some moisture.

• Greek Yogurt: great substitute for cream, mayonaise, or cheese. I always feel better using Greek yogurt over cheese because it has a higher protein content, lower fat, and is easier to digest. It also works great as a base for sauces.
• Cheese: I like to keep Trader Joe's Low Fat Three Cheese blend on hand, as well as fat-free feta and regular ole Parmesan cheese.

6. Toppings, for that extra crunch or oomph!

• Hemp hearts: a mild, nutty flavor packed with omega-3s (you can get these at Whole Foods or even Costco!). Love these on salads
• Nuts: nice addition to salads or oatmeal.
• Brewers Yeast: Adds a touch of salty flavor, and provides a good dose of necessary vitamins. Also good on salads and pasta.
• Chia Seeds: also for salads or sweet dishes.

And now, one of my own creations, clearly inspired by Italian cuisine. I used whole wheat orzo, which looks like rice, but is actually a pasta. This dish can be served hot or also chilled to become more like a pasta salad. Check it out under the cut!

Italian White Bean Orzo

The Wonderful World of Savory Oatmeal

I'm sure you've all eaten oatmeal before, whether it be covered in strawberries or sprinkled with chocolate chips. But there's more to oatmeal that you probably don't know...it tastes amazing prepared savory.

I know it sounds odd, but it's only because we are so used to preparing oatmeal sweet. Oats don't have a naturally sweet flavor, just like rice or any other grain, and they can be prepared the same way you would a rice dish, using predominantly salty flavors. Now that I've discovered this trick, I've been making savory oatmeal for breakfast, lunch and dinner. It's a quick healthy meal!

Why using oats is a healthy choice:

• Contains no arsenic like rice does
• Lowers your cholesterol/helps prevent heart disease
• High in fiber
• Keeps you full, stabilizes your blood sugar levels, and controls your appetite hormones
• Great for weight loss

Savory Oatmeal Recipes:

Mexican: Just substitute the oatmeal for rice. Use beans, cheese, tomatoes or salsa, avocado and hot sauce, and top with Greek Yogurt as a substitute for sour cream.

Gooey "Pasta": Sometimes I use oatmeal when I'm craving a big bowl of pasta. I'll put in the vegetables and greens I usually put into my pasta (spinach, arugula or kale) along with zucchini, mushrooms, and onions with some tomato sauce and parmesan cheese. I'll add some Greek Yogurt to this too, just as I do with my pasta, to add some protein filled creaminess.

"Canadian" Breakfast: Instead of Canadian bacon, I use chicken apple sausage, and I top the dish with cheddar cheese, and a (small) splash of maple syrup. If you are feeling adventurous, you can chop up some green onion and throw it in for a more savory flavor. This dish is a great mix of sweet and savory, inspired by a cool oatmeal bar in Greenwich Village called Oatmeals.

I've made these three in the past few weeks, but you can play around! Think of the flavors you like together, and mix them with oatmeal. Make a Caprese with tomatoes, homemade pesto and some mozzarella cheese and balsamic vinegar. Or substitute oatmeal for rice and make a garlic mushroom "risotto." The options are endless!

Garlic Lemon Italian Style Oatmeal "Risotto"

Ingredients:

Chopped onions

Chopped garlic, 2 cloves (or to taste)

Chopped tomato

Chopped mushroom

Arugula

Grated parmesan cheese

1/2 small lemon, to squeeze

Oatmeal 

(I used Old Fashioned oats, which was actually really good, but if you want more of a fine risotto texture, use steel cut, which take a bit longer to cook)

 1. Heat up your oatmeal first, whether it be in the microwave (quickest and easiest for old-fashioned) or in the pot (best for steel-cut. I bought the quick cook kind, which saves lots of time).

2. While your oatmeal is cooking, chop up your vegetables. Then sauté in a pan with some olive oil.

3. Once your vegetables are cooked, either pour them into your oatmeal and mix, or pour the oatmeal into the pan with the rest of the ingredients. Sometimes it's nice to add the oatmeal to the pan so that the vegetables mix more thoroughly and so that any flavor that is sitting in the pan gets absorbed by the oatmeal.

4. Grate your parmesan cheese. Squeeze the lemon into your oatmeal, and top/mix with parmesan cheese.

Hope you become a savory oatmeal convert, and let me know if you think of any creative combos!