Tag Archives: rice

Meatless Monday – Walnut Rice with Cream Cheese, Mushrooms and Spinach

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Wow! It’s been awhile since my last post, which was my game plan for French Restaurant Week in June. There are officially 99 days left in 2024! I’ve been cooking a lot and replicating recipes using techniques rather than ingredients because I had to work with what I had. Over the summer, two months ago, I came home early enough to utilize the ingredients that are in the refrigerator before they went bad. After surveying the content at that time, I had leftover vegan cream cheese, spinach and unopened mushrooms that needed to be cooked or it would have been a waste. Therefore, after my child went to bed, I did a basic search on dishes containing cream cheese, mushrooms and spinach. The first thing that popped up on my search engine was the recipe from RiceSelect. After reviewing this recipe, I discovered I had all the ingredients: cooked rice, walnuts, butter, parmesan cheese, salt and pepper. I gathered up what I had and here is what I had to work with:

See these ingredients I realized that I have a healthy comforting vegetarian dish in the works.

Butter from grass fed cows have good sources of Vitamin A, Vitamin D, Vitamin K2, chromium, copper, iodine, manganese, and zinc. For this recipe I used Vital Farms Unsalted Butter, has been labeled as on the best butters according to taste tests from Serious Eats and and Healthline. Personally I like using grass fed unsalted butter because it makes dishes taste a little richer while consuming the fat soluble vitamins essential for bone health. For this dish, I melted less than 5 tablespoons of unsalted butter.

Then after the butter is melted, I added the mushrooms and let it cook for approximately 4 minutes.

One cup of mushrooms contain multiple cancer fighting antioxidants such as “polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C”, These antioxidants fight off oxidative stress, and prevent tumors. The presence of polysaccharides in mushrooms help regular blood sugar and insulin production. Mushrooms also contain a specific type of polysaccharide called beta-glucans. Beta-glucans has been shown to activate macrophages and natural killer cells to stimulate the immune system, which will inhibit further tumor growth, reduce proliferation and metastasis. In addition to the prevention of tumor production, beta-glucans in its soluble form is capable of forming a “gel on the mucosal surface of the bowel”, which will reduce cholesterol levels. The presence of glutathione and ergothioneine in white mushrooms display their respective roles in getting rid of potentially harmful substances and keeping the DNA safe from oxidative damage. Ergothioneine acts as a bioactive agent to prevent plaque development, which reduces the risk of early cardiovascular disease. The presence of Vitamin C and selenium also adds another layer of anticancer properties by respectively blocking specific enzymes responsible for spreading cancer and prevent cancer development. Finally, white button mushrooms have prebiotics, which is beneficial for intestinal health and gut health.

After the mushrooms are cooked, add the vegan cream cheese. Stir until the cheese has melted and reduce the heat temperature to medium-low.

Vegan Cream Cheese

Add cooked brown rice (leftover brown rice – a day old), stir to blend and heat with the mushroom cream cheese mixture (3-4 minutes).

Brown rice has been advertised and promoted as a healthy carbohydrate ingredient because it is considered a whole grain. Four years ago, a three prospective cohort study covering self-reporting, follow-up questionnaire with supplemental questionnaires covering a period of 33 years (1984-2017) was published. The results from this cohort study showed that higher consumption of whole grains, which includes brown rice was associated with a lower risk of type 2 diabetes among the “158,259 women and 36,525 men who did not have type 2 diabetes, cardiovascular disease, or cancer at baseline”. However, in 2023, there was an article that was published revealing that there is more arsenic found in brown rice versus white rice. The article addressed that arsenic is considered an environmental pollutant that has contributed to higher risk of arsenic-induced metabolic syndrome whose symptoms include “a large waistline, high blood pressure, elevated fasting blood sugar, high triglyceride level, and low HDL cholesterol”. These symptoms often lead to cardiovascular disease in the long term. Ultimately, based on these two studies, more studies and research need to be completed to validate the health benefits of brown rice. In the meantime, we should limit food and products containing arsenic due to more consistent findings.

Add spinach to the rice mixture and stir until wilted.

Spinach is one of my favorite vegetable because of its versatility but more importantly this vegetable contains a large amount of health benefits. I have shared recipes in past blog posts containing spinach:

Recent research reveals another another component that is found in spinach called Betaine. Betaine has been known to help regulate homocysteine levels in the blood, which may contribute towards disease prevention such as heart disease, and stroke, Betaine has also been shown to with endurance, reduce fatigue and improve muscle power and strength.

After the spinach is wilted, remove pan from heat and add walnuts. Walnuts usually adds another layer of flavor and texture. They are great for garnishes. I personally like to include them when baking banana bread or incorporating them in a salad. There have been recent research showing that walnuts are beneficial for improving cognition and reducing the risk and/or progression of mild cognitive impairment and Alzheimer’s disease. In additions the properties found in walnuts may provide protection against neuroinflammation.

Happy National Rice Month! I hope to continue to blog more successful dishes before the year ends!!

References:

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Streit, L and Kubala, J. The 12 Best Butter Brands for Every Use. Healthline. 2022 Jun 30. https://www.healthline.com/nutrition/best-butter-brands

Lang, A. White Mushrooms: Nutrition, Benefits, and Uses. Healthline. 2020 Jan 27. https://www.healthline.com/nutrition/white-mushroom-nutrition

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Ganesan K, Xu B. Anti-Diabetic Effects and Mechanisms of Dietary Polysaccharides. Molecules. 2019 Jul 13;24(14):2556. doi: 10.3390/molecules24142556. PMID: 31337059; PMCID: PMC6680889.

Yang S, Yan J, Yang L, Meng Y, Wang N, He C, Fan Y, Zhou Y. Alkali-soluble polysaccharides from mushroom fruiting bodies improve insulin resistance. Int J Biol Macromol. 2019 Apr 1;126:466-474. doi: 10.1016/j.ijbiomac.2018.12.251. Epub 2018 Dec 27. PMID: 30594618; PMCID: PMC8593897.

Akramiene D, Kondrotas A, Didziapetriene J, Kevelaitis E. Effects of beta-glucans on the immune system. Medicina (Kaunas). 2007;43(8):597-606. PMID: 17895634.

Volman JJ, Helsper JP, Wei S, Baars JJ, van Griensven LJ, Sonnenberg AS, Mensink RP, Plat J. Effects of mushroom-derived beta-glucan-rich polysaccharide extracts on nitric oxide production by bone marrow-derived macrophages and nuclear factor-kappaB transactivation in Caco-2 reporter cells: can effects be explained by structure? Mol Nutr Food Res. 2010 Feb;54(2):268-76. doi: 10.1002/mnfr.200900009. PMID: 19885842.

Kalaras MD, Richie JP, Calcagnotto A, Beelman RB. Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chem. 2017 Oct 15;233:429-433. doi: 10.1016/j.foodchem.2017.04.109. Epub 2017 Apr 20. PMID: 28530594.

Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013 Oct;28(4):314-28. doi: 10.1007/s12291-013-0375-3. Epub 2013 Sep 1. PMID: 24426232; PMCID: PMC3783921.

Mehdi Y, Hornick JL, Istasse L, Dufrasne I. Selenium in the environment, metabolism and involvement in body functions. Molecules. 2013 Mar 13;18(3):3292-311. doi: 10.3390/molecules18033292. PMID: 23486107; PMCID: PMC6270138.

Sima P, Vannucci L, Vetvicka V. β-glucans and cholesterol (Review). Int J Mol Med. 2018 Apr;41(4):1799-1808. doi: 10.3892/ijmm.2018.3411. Epub 2018 Jan 22. PMID: 29393350; PMCID: PMC5810204.

Martin KR. The bioactive agent ergothioneine, a key component of dietary mushrooms, inhibits monocyte binding to endothelial cells characteristic of early cardiovascular disease. J Med Food. 2010 Dec;13(6):1340-6. doi: 10.1089/jmf.2009.0194. PMID: 21091247.

Martin KR. Both common and specialty mushrooms inhibit adhesion molecule expression and in vitro binding of monocytes to human aortic endothelial cells in a pro-inflammatory environment. Nutr J. 2010 Jul 16;9:29. doi: 10.1186/1475-2891-9-29. PMID: 20637088; PMCID: PMC2916885.

Solano-Aguilar GI, Jang S, Lakshman S, Gupta R, Beshah E, Sikaroodi M, Vinyard B, Molokin A, Gillevet PM, Urban JF Jr. The Effect of Dietary Mushroom Agaricus bisporus on Intestinal Microbiota Composition and Host Immunological Function. Nutrients. 2018 Nov 9;10(11):1721. doi: 10.3390/nu10111721. PMID: 30424006; PMCID: PMC6266512.

Solano-Aguilar GI, Jang S, Lakshman S, Gupta R, Beshah E, Sikaroodi M, Vinyard B, Molokin A, Gillevet PM, Urban JF Jr. The Effect of Dietary Mushroom Agaricus bisporus on Intestinal Microbiota Composition and Host Immunological Function. Nutrients. 2018 Nov 9;10(11):1721. doi: 10.3390/nu10111721. PMID: 30424006; PMCID: PMC6266512.

Hess J, Wang Q, Gould T, Slavin J. Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults. Nutrients. 2018 Oct 2;10(10):1402. doi: 10.3390/nu10101402. PMID: 30279332; PMCID: PMC6213353.

Hu Y, Ding M, Sampson L, Willett WC, Manson JE, Wang M, Rosner B, Hu FB, Sun Q. Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies. BMJ. 2020 Jul 8;370:m2206. doi: 10.1136/bmj.m2206. PMID: 32641435; PMCID: PMC7341349.

Su LJ, Chiang TC, O’Connor SN. Arsenic in brown rice: do the benefits outweigh the risks? Front Nutr. 2023 Jul 14;10:1209574. doi: 10.3389/fnut.2023.1209574. PMID: 37521417; PMCID: PMC10375490.

Dobrijević D, Pastor K, Nastić N, Özogul F, Krulj J, Kokić B, Bartkiene E, Rocha JM, Kojić J. Betaine as a Functional Ingredient: Metabolism, Health-Promoting Attributes, Food Sources, Applications and Analysis Methods. Molecules. 2023 Jun 17;28(12):4824. doi: 10.3390/molecules28124824. PMID: 37375378; PMCID: PMC10302777.

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“COVID-19” Game Plan Week 4

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It’s been almost a month since the lockdown due to this ongoing pandemic spread. The previous game plan was posted over two weeks ago. Good news was that most of the stuff listed in the ingredients section of the game plan lasted over two weeks which was why there was no game plan for Week 3.

I am slowly eating out again to fulfill my food cravings but most of time I am behind the kitchen experimenting with the food I have.

Below are the images I posted on Instagram: tablespoonsandteaspoons.

Moving forward to the present and the rest of the week here’s my game plan for the upcoming week(s). This week is going to be different because I decided to venture into the meal prep kit from Sunbasket and even support local businesses in the area.

Stay turned for posts on Instagram at tablespoonsandteaspoons.

If you are interested in trying a meal kit from Sunbasket you will get $35-$40 of your first order by clicking on the link below: https://sunbasket.com/invite/Christina3035165

Thank you Yoga Club for the connection. If you’re interested in getting an amazing wardrobe for workouts delivered to your front door, click on the link below: https://refer.yogaclub.com/ChristinaP17

Social Saturday – 2019 Queens International Night Market

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Almost two months ago we were privileged to attend the preview of this year’s Queens International Night Market behind the New York Hall of Science inside Flushing Corona Park in Queens. With a small fee $5 which went to charity, we get the opportunity to taste dishes from returning and new food vendors. Founder John Wang, started the International Night Market back in 2015 in the effort to create a cultural event to celebrate the diversity of immigrants and small businesses. The Night Market was designed to sell dishes at a cap of $6 and in the beginning of this project, I’ve learned that half of the proceeds were going to be donated.

On April 27, there were 54 food vendors that participated in the event. The vendors came from various countries such as China, Hong Kong, Taiwan, Japan, Philippines, Colombia, Korea, Vietnam, Burma, Mexico, Moldova, Malaysia, Ukraine and Indonesia. In addition, to the diverse food options, there were unique food creations such as the Moffle Bar and Twister Cake.

This was my fourth time I visited the Night Market and this time my goal was to taste the food at Burmese Bites. This vendor always had a long line because you get your money’s worth. Portion sizes were shareable. So finally we were able to order a dish from Burmese Bites. Burmese Bites were selling three dishes and we ordered the Keema Palata for $6. The dish tasted authentic and really good plus it fed two people, the portion size appeared deceivingly small but it was extremely filling.

During our visit to the Night Market, we sampled food from 7 out of the 54 food vendors. We just want to disclose that healthy food choices during this visit did not cross our minds as we were embracing the diversity that was celebrated through cultural and even fusion dishes. Below are the dishes that we tried that stood out from the event. The total cost of the dishes below we spent was: $40 for two people, which was not bad for 7 different dishes.

There were five other dishes we tried including the Pho Ga (chicken pho soup) from Em Vietnamese for only $5. The soup was really good especially that it was cold that night. The soup was also hot, fresh and filling.

We were already full at this point so we walked to various vendors and we spotted another vendor that we wanted to try: Jibarito Shack which is a Latin food vendor that served sandwiches using fried plaintains instead of bread. As a result we decided to split a low carb sandwich. We ordered the El Dominicano made with roast pork, pickled onions, queso frito and Dominican salami for only $5. The sandwich was definitely low carb but the first two dishes we had previously were better.

We also checked another new vendor called KINI – Korean Dakgangjeong & Ganjang Chicken. We ordered the Ganjang (not spicy) fried chicken $5. The chicken was messy but tasty however it wasn’t as crispy as Bon Chon.

The next place we tried again was Joon a Persian rice cup spot that can be filled up with various flavors. We got the Pomegranate Walnut Chicken and Tumeric Beef and Eggplant at $6 each. Personally I like overcooked rice which is a little dried but other people didn’t like it. In addition, the proportion or balance of meat with sauce to rice was uneven meaning that there was more rice leftover after eating the meat(s). The leftover rice had no flavor and once it got cold, the taste was not the same once served hot.

For dessert we went to Wembie for some awesome Farmer cheese donuts ($4). The donuts definitely hit the spot.

We ended the night with Ecuadorean dark chocolate from Element Truffles. These chocolates were raw, organic and dairy free. We ordered a small dark chocolate bar with sea salt and tumeric for $3.

The Queens International Night Market runs every Saturday night starting at 5pm until midnight starting now until August 17 and September 28 thru October 26. It’s free and prices for each food item is capped at $6.

Lent – Sugarless Diet Game Plan

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Hello everyone Happy Presidents Day! We as the title states it’s that Christian season again, Lent. Lent begins on Ash Wednesday, which was the same day as Valentine’s Day. This Lenten season I decided to give up sugar with the exception of fruit and vegetables. So far, I’m getting through it but at the same time it is difficult especially when I had to eat out for Chinese New Year. Eating out was a challenge because I don’t know whether sugar was added to the diet. As a result, I ended up at a buffet, a Middle Eastern and Hibachi restaurant.

For the first five days of Lent, here were my meals containing 0g of sugar:

What I’ve realized is to successfully accomplish this I have to cook my meals at home.

After going through my current pantry at home, I’ve discovered more limitations to this no sugar sacrifice. However, this week’s game plan will consists of the following ingredients that contains no sugars to date:

Black beans

Red Kidney beans

Eggs

Salmon

Cod

Ground Kobe beef

Ground Turkey

Olive oil

Coconut oil

Ghee

Butter

Quorn Chik ‘n Patty

Cauliflower

Asparagus

Oats

Rice

Parmesan cheese

Cream cheese

Almond milk

Strawberries

Blueberries

Follow me on Instagram at tablespoonsandteaspoons for updates on the recipes made this week with these ingredients.

Social Saturday: 24th Annual Japanese Food and Restaurant Expo 

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We happily attended the 24th Annual Japanese Food and Restaurant Expo hosted by the New York Mutual Trading Company. 

This year’s expo had a better layout but fewer food vendors and sample products were smaller especially the ramen.  There were new products, but last year’s food sampling was better.  I felt that this year’s food expo highlighted the trend of shochu drinks, which is a type of liquor that can substitute for hard liquors such as vodka, rum and whiskey. There were more warm sake options. Below are highlights of event:


Throwback Thursday – Weekend Lunch for 3

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Happy Thursday! Let’s travel back in time to earlier this year where I took my parents out to lunch during Valentine’s Day weekend.  We decided to return to Coco in Elmhurst, NY.  The restaurant specializes in Malaysian Cuisine.  Personally it was Malaysian fusion cuisine.  The restaurant is currently in the process of updating their menu on their website, but one of the major changes is that they deliver food now with a minimum of $10 purchase.

However, after a long cold winter day of running errands, my parents and I decided to have lunch.  Check this out, total cost for three people plus leftovers to go = $35

The Roti Canai and Singapore Rice Noodle dishes were my favorites.  The Lamb Curry was on the spicy side and the crispy duck was on the dry side.  Service could be better.  The meal was hearty, comforting and affordable especially for three people.  I would definitely return to try other dishes such as the Hainanese Chicken, Curry Laksa, Belacan Kang Kung, and Satay Chicken.

First Sunday Game Plan

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It’s been a long weekend but very excited to post Tablespoons and Teaspoons’ first Sunday Game Plan for the week.   After reviewing various circulars, a budget of $30 was set aside to do some grocery shopping for this week’s meal plan.  This meal plan works well with anyone who wants to lose weight and take up “clean” eating.  Below is the handwritten version of the game plan which lists recipes that will be prepared and made.20160110_231941-1

Utilizing the ingredients purchased on a $30 budget, at least 12 healthy cost effective recipes can be created for the week with the high probability of leftovers.  In terms of current pantry items the biggest investments were the olive oil, rice, cooking spray and soy sauce, everything else in the pantry was purchased under $3 per item.  Current pantry items are separate from the $30 budget grocery shopping.

Can’t wait to put these ingredients into great use and make quick, budget friendly and healthy dishes.  Stay tuned!!