protein Archives - What We Eat NYC

WILD MUSHROOM AND FARRO VEGGIE PATTIES

Posted on March 16, 2022 by Laura Geraty – By Laura Geraty

I put a good amount of thought into what to title this recipe and the best I could come up with is… Wild Mushroom and Farro Veggie Patties. Hmmm. What would be better? Veggie burgers? Too hippy-dippy / health food-y. Croquettes? Too dated. So “patties” it is, which I’m guessing still doesn’t have you running to the kitchen.

I hope you look beyond what we’re calling these here and see the potential for deliciousness in the recipe – earthy mushrooms and chewy farro bound together with satisfying cannellini beans and amped up with plenty of garlic, shallot, fresh herbs and parmesan.

Serving Suggestions

You could absolutely serve these Wild Mushroom and Farro Veggie Patties as you would a traditional burger, layered between a bun or english muffin with all the fixings. But they are also the perfect vegetarian topper to a hearty salad – something like this caesar-ish kale and roasted broccoli salad or this kale and brussels sprout number – or served simply with a roasted vegetable.

While I haven’t tried it yet, I’m also guessing you could make these vegan by trading the parm for a vegan cheese or nutritional yeast and the egg with a flax egg or aquafaba. If you do that, report back below and let us know how it went.

I hope you enjoy these as much as I do and make this recipe yours. If you do, leave a review, snap a picture and tag me on Instagram @whatweeat.nyc.

Happy cooking!

WILD MUSHROOM AND FARRO PATTIES

Ingredients

1 Tbsp butter
1 Tbsp olive oil (plus more for cooking patties)
3 cups finely chopped mushrooms, ~1 lb (use the best you can get your hands on – I used a combination of maitake and shiitake)
1 medium shallot, minced (~3 tbsp)
2 garlic cloves, minced (~2 tsp)
1 14-16 oz can cannellini beans, drained
2 cups cooked farro (equivalent to generous cup uncooked farro)
1 packed cup fresh herbs, finely chopped resulting in ~1/3 cup (I used parsley and basil)
1/3 cup finely grated parm
1 egg
Kosher salt and black pepper to taste (you’ll probably need around 1 tsp salt)

Method

Melt the butter and oil in a saute pan over medium-high heat and add the finely chopped mushrooms. Stir so the mushrooms are evenly coated with the fat then leave undisturbed until mushrooms begin to release their liquid, then begin to brown on their undersides, ~5 minutes. Give a good stir, then leave alone to continue browning on second side, ~5 minutes more. Finely, add in the minced shallot and garlic and season generously with salt and freshly ground black pepper. Saute for another ~3 minutes to take the raw edge off of the shallot and garlic. Remove from heat and cool slightly.
Meanwhile, roughly mash the drained cannellini beans in the bottom of the mixing bowl. Most of the beans should be broken up, almost like very roughly mashed potatoes (see picture above). Add in the cooked farro, chopped herbs, parmesan, cooled mushroom mixture and 1/2 tsp kosher salt. Mix thoroughly then taste for seasoning. Adjust with more salt and black pepper if necessary.
Once you are happy with the taste, crack in the egg and work it into the mix with your hands. The mixture should hold together relatively well when shaped into a ball.
Shape into 8-9 patties, each with ~1/3 cup of the mixture. I used a measuring cup to help me portion these. Place on plate or sheet pan, cover snugly with saran wrap and refrigerate for at least an hour so that the mixture has time to hydrate. This help them hold together when frying.
To cook: Return cleaned skillet to stovetop over medium heat and coat bottom with olive oil. Cook the patties for ~4-6 minutes a side until nicely golden.
Enjoy!

Serves 4 (each person having 2 patties)

Smoky Marinated and Seared Tempeh

Posted on May 24, 2018August 23, 2018 by Laura Geraty – By Laura Geraty

If our small team of four is representative of the larger population, tempeh is polarizing. Team tempeh: Laura and Rian. Team “Oh my God what’s wrong with you”: Char and Gillian.

My case here? You should find out which team you’re on.

Okay, okay, I acknowledge that opener probably doesn’t inspire you to sprint out to the market, but, truly, I love the stuff. Along with eggs, it’s a refrigerator staple chez moi. An unopened packaged has a shelf-life of over a month so the second I use it, I buy another for the next time I need a last-minute protein.

What is tempeh?

Tempeh is a soy-based product made by fermenting cooked soybeans and then forming the mixture into a firm, dense cake. Unlike tofu which is soft and uniform in texture, tempeh has a bit more integrity and chew. That’s because tofu is made from soy milk while tempeh is made from soybeans. It has 16 grams of protein per 3 ounce serving, the equivalent of 3 ounces of salmon.

What does it taste like?

On its own, tempeh has a savory, nutty flavor. But like many other soy-based products, it’s a bit of a chameleon, easily taking on the flavor of whatever marinade or seasoning it meets. My guess is that strong negative reactions come from the fermented smell of a freshly opened package, which some of us notice and others don’t. Maybe it’s a bit like cilantro where some people are overwhelmed by a soapy flavor, while others can’t get enough.

How can you use it?

Tempeh is often used in sandwiches, chilis, tacos, or enjoyed on its own. You can prepare it any which way but I strongly believe that it’s best thinly sliced and seared until crispy. For your first experiment, try the recipe I’m sharing below. Then branch out and give these recipes a try:

Smoky Marinated and Seared Tempeh

This is my go-to recipe. I use the crispy tempeh strips to top salads, grain bowls and sandwiches. I particularly love it over a salad of roasted carrots and creamy avocado with fistfuls of cilantro, mint and sliced scallion, toasted pepitas and agave-lime vinaigrette. It also makes a good stand-in for bacon in a traditional BLAT (A stands for avocado of course). Try it and let us know which team you’re on!

Ingredients

1 8-oz block tempeh (Lightlife’s Organic Soy Tempeh, seems to be ubiquitous)
½-1 lime, juiced (if extra juicy, ½ should do)
1 tablespoon soy sauce or tamari
1/2 teaspoon toasted sesame oil
1 heaping teaspoon smoked paprika
2 teaspoons maple syrup
1 small clove garlic, grated on a mandoline or finely minced
Sriracha to taste (1+ teaspoon)
Neutral oil like vegetable, canola or grapeseed

Method

Thinly slice the tempeh into ¼ inch slabs. In a container that snugly fits the sliced tempeh in a single layer, whisk together the juice of ½-1 lime, 1 tbsp soy sauce, ½ tsp toasted sesame oil, 1 heaping tsp smoked paprika, 2 tsps maple syrup, 1 small clove grated garlic and sriracha to taste. Add the tempeh and marinate refrigerated for at least an hour and up to a couple of days.

When ready to use, preheat a large cast iron or non-stick skillet over medium high heat. When hot, add about a tbsp of neutral oil. Then add the drained marinated tempeh in a single layer and sear for ~4 minutes a side. Watch it closely because the maple syrup helps the tempeh caramelize quickly. You want it to be nice and crunchy. Err on the side of too brown versus too pale.

Enjoy immediately or let cool and enjoy at room temperature in salads, sandwiches, tacos…the world is your oyster!

2-3 servings

A Word on Smoothies

Posted on March 17, 2017August 23, 2018 by admin – By admin

Breakfast is the most important meal of the day–or so they say. I tend to start each morning full of healthy resolve but find that it crumbles with each passing moment. After an entire day of running around the city cooking delicious meals for other people, dinner often turns into a free-for-all in which I succumb to every craving.

With this honest acknowledgement, I have learned that one of the most successful and simplest routines to fall into is to start each morning on the right foot, with a quick, low-maintenance and nourishing meal. My ultimate to-go meal is a smoothie.

I love smoothies for many reasons. First and foremost, they are easy to throw together. Literally just toss the ingredients in a blender and whizz until it has reached a smooth consistency. Second, it is a great way to use anything in the fridge that may be on its way out. No discrimination against a slightly overripe banana or ugly avocado when everything ends up pulverized in the blender anyway. Texture trumps appearance. For example, avocados add creaminess to a smoothie, as does banana.

Most people are comfortable with fruit smoothies but are more hesitant to add vegetables to the mix. The key is to make sure that there is a good balance between some of the more strongly flavored veggies (such as kale or parsley) and the sweetness of the fruit. The addition of veggies provides an opportunity to get even more vitamins and fiber into one cup and cut down a little bit on the sugar and calories.

When making a smoothie, the main components are as follows:

A Base – Water, milk, almond milk, coconut milk or juice, etc.

Vegetables – Spinach, kale, cucumber, beet, carrot, celery, parsley, ginger, cilantro, avocado, mint, etc. I’ve been known to throw kale stems in here but this isn’t for everyone:)

Fruit – Endless but my favorites are apples, oranges, bananas, mangos, pineapples, blueberries, strawberries, raspberries, grapes, etc. Using frozen fruit is great for texture.

Additions – Protein powder, nut butter, yogurt, dates, flax seed, chia seed, cinnamon, etc.

Combos can be mixed and matched from any of the above ingredients, and really the sky is the limit. If you are green smoothie/veg-fruit smoothie newbie, start with a lower veg:fruit ratio and slowly increase the ratio as your taste allows. I can’t begin to describe some of the more unusual results I have subjected my roommate Rian to sampling in the past. Laura won’t even try some of these but my tastes buds are happy. Below are a few introductory options that even the most green-smoothie-averse will enjoy. For our clients, we prepackage the italicized ingredients in ziplock baggies in the freezer and then they can simply dump them into their blenders and add in their other ingredients day-of for a quick, healthy, kid-friendly breakfast or snack option. They serve one person very generously or two kids. I hope you enjoy them too!

With love,

Kristina

Green Machine Smoothie

Ingredients:

1 Banana

1 Cup shredded kale

1/2 Avocado

1/2 Apple

1 Tsp Chia Seeds

1 Cup Almond Milk (plus optional 1/2 cup plain Greek or regular yogurt)

Berry Green Smoothie

Ingredients:

1 Cup Strawberries

1 Cup Blueberries

1 Cup Spinach

1 Cup Almond Milk (plus optional 1/2 cup plain Greek or regular yogurt)

Green Monster Smoothie

Ingredients:

1/2 Cup Pineapple

1/2 Cup Mango

1/2 Banana

1 Cup Spinach

1 Cup Almond Milk (plus optional 1/2 cup plain Greek or regular yogurt)

Banana Date Smoothie (This isn’t a green smoothie but its such a big hit, I wanted to share in anyways.)

Ingredients:

1 Banana, sliced

4 Dates, chopped

1 Pinch Cinnamon

1 Cup Almond Milk (plus optional 1/2 cup plain Greek or regular yogurt)

Method: Tumble into a blender and blend for consistent texture. Enjoy! We prepackage the italicized ingredients in ziplock baggies in the freezer. Each recipe serves one person very generously or two kids.

Breaking Down Breakfast: My 4 go-to’s

Posted on July 24, 2014February 28, 2022 by admin – By admin

What We Eat: Breakfast 6

Breakfast is the most important meal of the day.
…

Oh sorry, I just fell asleep for a second. You? But in all seriousness, while I know that starting a blog post with a boring sentence like that breaks rule #1 of captivating an audience, hear me out:

I freakin’ love breakfast. Although it typically provides just 17% of our day’s total calories, it accounts for a much higher proportion of important vitamins and minerals like calcium, vitamin D and potassium. The bulk of the research shows that eating breakfast daily is important for weight maintenance too, not to mention mood and mental stamina. So what does this dietitian eat to keep herself fueled until lunchtime? Here are my personal go-to’s – quick, balanced and good.

What We Eat: Breakfast 4

¾ cup cooked whole grain + ¾ cup plain Greek yogurt + fruit (unlimited) + 2 tablespoons toasted nuts or nut butter + sprinkling of cinnamon.

I prepare the grains and toast the nuts in bulk once or twice a week (Sundays or weekday nights after dinner) so I can make quick work of morning prep. To keep things interesting I switch up the grains – oatmeal, yes, but also farro, barley, quinoa, brown rice, etc. Seriously, try this ASAP.

1-2 slices whole grain bread (the grainier the better) + 2 tablespoons peanut butter + ½ cup plain Greek yogurt + sliced banana and/or strawberries + sprinkling of cinnamon

This is like breakfast banana shortcake – bread toasted, everything else heaped on top, consumed with a fork and knife.

1-1 ½ cups cereal + 1 cup milk + 2 tablespoons toasted nuts or nut butter + fruit (unlimited) + cinnamon

I try to choose cereals with more than 5 grams of fiber and less than 4 grams of sugar per serving (equivalent to 1 tsp). I also mix high- and low-calorie options so I get the belly-filling benefits of the former and the bulk of the latter. Some of my favorites:

Nature’s Path Heritage Flakes (3/4 cup serving contains 120 calories, 5 grams fiber, 4 grams sugar)
Ezekiel 4:9 Sprouted Whole Grain Cereal, Original (1/2 cup serving contains 190 calories, 6 grams fiber, 0 grams sugar)
Cheerios (1 cup serving contains 100 calories, 3 grams fiber, 1 gram sugar) Note: I only add this for bulk. Cheerios alone would never keep me satisfied until lunch.

What We Eat: Breakfast 5

1-2 slices whole grain toast (the grainier the better) + 1-2 eggs prepared anyway + ½ sliced avocado + sliced tomatoes + drizzle of olive oil + fruit on the side

Of all the options listed, this is probably the one I have for breakfast the least, but not because I don’t LOVE it. Instead, it’s because eggs are a go-to protein source for me at lunch or dinner and I don’t want to overdo it. If you lean towards the savory, an egg breakfast is an incredibly healthy choice, and I find more filling than many of the other options. And don’t skip the yolk – it provides nearly half the protein and the majority of the rest of good vitamins and minerals found in eggs. Yes, it also houses most of the cholesterol, but research shows that dietary cholesterol is not nearly as big of a contributing factor to your body’s cholesterol as saturated fat.

What’s in your breakfast rotation? As long as it’s got belly filling fiber from fruits/vegetables and/or whole grains and a little protein from dairy/eggs/nuts/legumes/animal protein/etc. to make the fullness last, you’re nailing it!