Even though I believed we would be better off without the microwave, it still took me some months to process my thoughts about how to make the switch. Okay, I’ll be honest. I needed that time to stop being stubborn — to let go of the “convenience” a microwave provided. Once I stopped being stubborn, the change was easy. Much easier than I thought it would be. I ended up only missing the kitchen timer feature on the microwave! The solution to that was easy — purchase a magnetic kitchen timer to hang on the refrigerator. As for convenience, I realized very quickly that it is just about as convenient to use the stove in reheating foods.

I do not miss the microwave one bit. I mean that. Practically speaking, I could say I have forgotten that microwaves exist at all. I use such easy, simple methods for reheating food without it. If I am at someone’s house, or if I read a recipe calling for the microwave’s use, or if I receive a question (as I did yesterday) about how to reheat something without a microwave, that will cause me to remember the microwave’s existence.

There are certain benefits to not using a microwave. This is not just about managing without it. For instance, removing a microwave frees up kitchen space, and most likely, in the form of precious counter space. Also, I can achieve more even heating of foods with frequent stirring, as opposed to “hot spots” from microwaving. Then there’s the belief that food is more healthful if not heated in the microwave. I could also say that I favor the simplicity of reheating my food with a plain heat source.

There are not many cons. In fact, I can only think of one and it is not hard to get around: I have more dishes to wash — those pots that do the reheating on the stovetop or in the oven. The number of pots can be lessened by planning. Often I will use one pot and reheat a meal whose components are combined as one skillet dish. Or I will take turns heating separate foods up with the same pot. Still, there will be at least one pot to wash every time I reheat a food or drink. This I overcome with a joyful attitude. God has give me — who used to dislike doing the dishes — an enjoyment from the feel of warm, soapy water on my hands. I use stainless steel or cast-iron cookware and both of these clean very easily most of the time.

Following I will share specifically how I reheat certain types of foods. You will see how easily this is done. In most cases, all that is required is additional water and medium heat.

Drinks

Drinks are very simple to reheat. Pour the drink in a pot which fits it. Bring to a simmer (or desired temperature) over medium to medium-high heat. You’ll find that the reheating time rivals that of the microwave for most drinks, such as tea. Alternately, one can fill a mason jar with the drink, set it in a pot of water, and let the water heat to a simmer, which will heat the contents of the jar. If heating a liquid that scalds easily, such as a milk, lower the heat to medium or medium-low and stir constantly until it is hot.

Foods in Sauce

The process is again simple for foods such as spaghetti sauce, or other main dishes with liquid. In a stainless steel or cast-iron pot that fits the quantity, bring the food to desired temperature over medium or medium-high heat. Add water if the the sauce thickened during refrigeration. How much water to add is something one must learn over time. Generally, add one-quarter cup of water at a time until the sauce reaches the consistency desired. Keep in mind that foods will become thinner when heated, for cold foods are naturally more thick than heated foods.

Foods without Sauce

Put any foods that don’t have much or any sauce (meats, potatoes, steamed veggies) in a stainless steel or cast-iron pan. Add a little bit of water and/or oil (olive, grapeseed, red palm… ). Bring to desired temperature over medium to medium-high heat. One can also add broth or water along with additional seasonings and create a sauce with the leftovers. Alternately, put the foods in a smaller pan that nests inside a pan filled with boiling water. The water’s steam will heat the food. Add additional seasoning if desired.

Whole Grains

A well-seasoned cast-iron pan or pot is the way to go for reheating brown rice, millet, quinoa or other whole grains. The seasoning on the cast-iron is the perfect non-stick surface to prevent excessive sticking. However, if sticking does occur, it is easily scraped off as long as the food is not heavily burned or scorched.

Add the grains to the pan, along with some water and oil (olive, grapeseed, red palm… ). Stir/scrape frequently as the grains heat over medium heat. I use the opportunity of reheating to season my grains with salt and pepper, herbs and/or the oil mentioned previously. Once the grain is all warmed and tasty, turn the heat to low and cover the pan.

Pasta

All that pasta requires is a stainless steel pot and a bit of water and oil (olive, grapeseed, red palm… ). Heat it all over medium heat. As the water boils, it will evaporate, and its steam will reheat the pasta. Keep the pot covered, but toss frequently. Add water as needed. Too much water will make the pasta soggy. The idea is to add just enough for its evaporation to create sufficient steam for reheating. Season the pasta with salt, if desired.

Beans

Reheat beans in additional water and/or oil in a stainless steel or cast-iron pan. The beans will reheat much like the Foods in Sauces (above). Season if desired.

Porridges and Hot Cereals

Use either a stainless steel or cast-iron pot. Add the cereal and a generous amount of water to the pot. Stir to break up chunks. A bamboo stir-fry spoon works well to slice up the chunks, as does a potato masher. Turn the heat on to medium or medium-low. Stir frequently with a wooden spoon and cover in between stirs. Let the contents reheat, adding water as needed. If too much water is added, let the porridge simmer with the lid off so the excess water can evaporate. When the porridge reaches desired temperature, turn the heat to low and cover the pot.

Melting

Melt chocolate and oils which are solid at room temperature over low heat in stainless steel cookware. Stir constantly. Remove from heat when fully melted. Do not boil, unless a recipe calls for that. Alternately, one may put items to be melted in a small pot or container and nest it over a pot of boiling water. Stir and allow the heat of the steam to melt the food items.

Using the Oven or Toaster Oven

Reheat main dish leftovers in a covered casserole dish at 350 or 375 degrees for about half hour, until heated through to the center. Combine or layer different meal components in the same casserole dish to save space and clean-up.

For single servings, smaller quanitities, or for fruit desserts, reheat for 5 minutes and check for temperature. Continue heating until the food reaches desired temperature.

End Notes

If I can be more specific about any of these methods, please let me know. Also, if I missed any food type, I would love to help with that, too.

© Copyright 2008 by Wardeh Harmon.

A friend and I tricked her husband one year by giving him “chicken” chili, where the chicken was really crispy tofu. He liked it, but he didn’t like being tricked, so I doubt he’ll eat it again. Still. He liked it. In fact, I think he said something to the effect that it was really good chicken. I am sorry that we tricked him. But still. He liked it.

Whether or not you are one of the ones who claim to hate tofu, I’d encourage you to give Crispy Tofu a try. Before I show you how to make it, I will tell you what you can do with it. It can be incorporated into main dishes in place of chicken or ground beef. Its bland flavor absorbs the flavor of the dish, making it fit right in. The magic, though, is its texture. When cooked (I’ll talk about that in a minute), your mouth will think it feels like meat.

You can use Crispy Tofu with cubed, sauteed potates, ala “Eggz and Potatoes” — really yummy. Or add it to a stir fry.

Now, I will walk you through the steps of making it.

First you need to buy organic, non-GMO, extra firm tofu. I like the White Wave brand. Then you freeze it, right in its package. When tofu freezes, it takes on a completely different texture — airy and chewy. Then you take it out of the freezer and thaw it, still in its package — either in the refrigerator or in a bowl of cool water on the counter.

Once thawed, it is time to drain it. Take the tofu out of the package and squeeze out as much water as you can with your (clean) hands, right over the sink. Then set the tofu on a plate that has been layered up with a few paper towels or a fabric towel. Put a plate on top of the tofu and then add a weight, such as a big can of some canned food. Let it sit this way for 15 to 30 minutes, while any remaining water presses out.

Now it is time for the cooking. This is the fun part.

Either cube the tofu with a knife, or break it into ground-beef like chunks. Breaking it into chunks can be done with your (again, clean) hands or with a wooden spoon right in the pan.

Speaking of the pan, the best pan to use is a well-seasoned cast iron skillet or wok. I am very thankful for my cast-iron wok. (About 6 years ago at Christmas, I returned a gift sweater that didn’t fit and chose this pan instead. )

Put a liberal amount of oil — coconut, red palm, extra virgin olive, or grapeseed — in the pan. I’d say about 1/4 cup. Turn the heat to medium or medium-high. Add the tofu. Salt and pepper the tofu very well. Garlic powder is good to add here, too.

My salted and peppered cubed tofu, ready to cook.

Scraping the pan as needed with a flat wooden spoon or spatula, allow the tofu to crisp up and brown thoroughly. Adjust the heat if the oil is smoking. You don’t want smoking. Just enough heat to get the tofu nice and crisp. The better seasoned your pan is, the better the tofu will be, because the crispy parts will stay on the tofu instead of sticking to the pan.

My cubed tofu, nice and crisp.

When it is well browned and crispy, it is almost done. If you have any left — because it is so tasty, you’ll want to keep taste-testing it — taste for seasonings one more time. Add more salt, pepper, or garlic powder. Now you can also add anything else you like — cumin, nutritional yeast, paprika, cayenne, or tumeric…

The Crispy Tofu is ready for you to eat all of it right away, as is, because it is just that good — or add it to a main dish, create a stir fry, add to fried rice, to diced potatoes, etc.

I’ll show you what I did with my Crispy Tofu on Tuesday evening.

I added big chunks of red onions and let them saute:

Then I added cooked brown basmati rice. I shoved the tofu to the side of the pan, and used the free side to warm up and chop up the rice. This way my rice-chopping didn’t chop up the tofu. I also had to add oil to the rice for its warming and frying.

To finish it up, I added a couple handfuls of sprouted mung beans and more salt and pepper to taste.

And that was our dinner. It reheated very well the next morning, when I packed it in a thermos for our day-out lunch on the road.

So… who’s ready to try Crispy Tofu?

© Copyright 2008 by Wardeh Harmon

I have been slicing and then freezing loaves of my homemade bread. This seems to simplify things for me. I can work with frozen bread, but not unless it is sliced already. Individual slices can be pulled off a fully or partially frozen loaf, and then toasted. Or I can use fully or partially frozen slices for sandwiches that I pack in the cooler. The sandwiches continue to thaw during the wait for lunch.

Here’s another thing I have been doing — using 1/2 hard red wheat and 1/2 hard white wheat flour. We like the heartier taste and darker color that the hard red gives, while keeping the lightness of the hard white wheat.

Recipe by Wardeh Harmon and her mom, Martha Bisharat

This is the traditional Middle Eastern goat cheese. It is salty and yummy. It is best tasting when made from fresh goat’s milk. I’m not going to lie to you, though — not everyone likes this cheese. It is definitely an acquired taste. I’m one of those who love it. I gobbled it up as often as I could. Growing up, whenever we would get together with extended family, one of my aunts (usually Aunt Nina or Aunt Selma) would add some to the feast. We ate it for breakfast, lunch and dinner. There would be squares of it laid out. I never ate it on a sandwich or on anything else — I just alternated bites of it with the other delicious foods being served.

The process of making the goat’s cheese can easily take the whole day. You won’t be working most of the time, though, just waiting. You don’t want to rush it. I would encourage you to make sure your dishes are done because you’ll tie up your sink for hours — unless you’re one of the blessed who may have a laundry room sink or other sink to use for this process.

I’m not an expert at cheese making– I’ve made this cheese a half dozen times now. I am following in the footsteps of my talented and gifted mom, who learned how to make it from my Aunt Nina. So I’ll share what we do. If you have questions, please ask!

This recipe may be doubled or tripled successfully. Any more than that and you will have a hard time handling it. The pictures in the tutorial show the recipe doubled (using 2 gallons of raw goat milk).

The Ingredients.

• 1 gallon fresh, raw goat milk
• 20 drops of liquid rennet (available at a health food store)

1. Prepare a Press.

You will need to have a press of some sort. One way to do this is to use a cutting board. The cheese will lay on top of this, along with a tray of heavy objects (such as rocks or canned goods). If you wish, you can use another cutting board on top of the cheese, and then weight it down with a bucket full of sand or the tray full of heavy objects.

My dad gave me the following homemade cheese press last Christmas (2005). It consists of 2 cutting boards with holes in the corners, into which I insert bolts to connect them together. A wing nut is attached to the end of the corner bolt to tighten down the “press.”

This is 1 of the 2 14″ x 18″ plastic cutting boards. The red dots show you where my dad drilled 1/4″ holes in each corner, 1-1/2″ from each edge. The holes in this cutting board line up exactly with the holes in the other cutting board.

Through each corner, I insert a 3″ long, 3/16″ wide bolt. I also use 2 washers — one under the screw head of the bolt and the other under the wing nut that attaches to the free end of the bolt. I lay the entire unit down (both cutting boards screwed together loosely) over the sink, with the wing nuts facing up. Then when I put the cheese between the 2 cutting boards, I can tighten the wing nuts to bring the boards closer together, thereby acting as a press on the cheese.

A note about my press: It was the first one my dad made. He observed it in action. Since then, we have decided that it would be better if the cutting boards were smaller. Because the screws in the corners are so far away from the cheese in the middle between the boards, they don’t exert enough pressure on the cheese when tightened down. To counteract this, I put a weight (such as a bucket full of sand or a tray full of canned goods) on top of the cutting boards, directly over the cheese. So use this as a guide, but recognize that we are still figuring it out ourselves.

2. Heat the Milk.

In a pot of sufficient size (with a lid), heat the milk to lukewarm (86 degrees), enough to take the chill out. Remove from heat.

3. Add the Rennet.

Measure out the rennet into a bowl, stirring a little milk into it. Then pour all of it into the lukewarm milk. Cover and let this sit for 2-1/2 to 3 hours.

You will know it has been enough time when the whey is separating out and the solids have a yogurt-like consistency.

Uncover and let cool for 15 to 30 minutes.

4. Squeeze out Whey.

Pour the solidifying milk into a cloth drip bag, such as a pillow case. The cloth mesh should be fine enough for the whey to strain but no milk solids to escape.

It gets a little tricky here and you must work fast to keep your milk from spilling out into the sink. A firm twist to the cloth bag will control the contents. The whey will seem to be gushing out from all directions.

Continue squeezing out the whey until the remaining contents in the bag feel fairly solid. This can take time, so be patient. When it no longer feels like liquid, move it over in the sink and get the bottom layer of your press (one cutting board) set up over the sink.

Create a squared-up shape of the bag and its contents.

Add the other cutting board (if using) and weight to compress the cheese. Let set 2 hours or so.

After about 2 hours, the cheese is getting firm and close to the desired thickness of 1/2-inch.

The cheese is still moldable at this stage. It is a good time to square up your block. For example, where the drip cloth is twisted, it can create a hole in the center of the block of cheese. Removing the weights and handling only the outside of the cloth, untwist the cloth and lay it across the cheese.

Stop pressing out the whey when the cheese reaches a thickness of 1/2-inch. If necessary, add more weight to continue pressing out the whey to achieve the 1/2-inch thickness. This period may take many hours; this is okay. When done, the cheese should be slightly bendable without breaking and slightly rubbery.

5. Cut the Cheese.

Remove the cheese from the cloth bag.

Cut cheese into 2-inch squares or 2-inch by 3-inch pieces.

6. Desiccate* the Cheese.

Desiccate — to thoroughly dry out.

Lay 2 layers of paper towels on a baking tray.

Place the pieces of cheese on the tray.

Salt liberally on both sides. Cover with another 2 layers of paper towel. Let sit for the next 3 days, changing the paper towel at least one time every day. Repeat the salting process daily. The cheese will continue to drain over these days. Room temperature is okay.

7. Sanitize the Cheese.

Bring a pot of filtered water to boil. Boil 2 to 3 pieces of cheese at a time for 45 seconds to 1 minute. Do not boil for more than 1 minute or the cheese will get soggy. Cool on cutting board.

8. Storage and Serving.

Store in airtight container in the refrigerator or freeze in ziploc bag. Before serving, soak the cheese in very cold water to extract some of the saltiness and then pat dry to serve. This cheese is delicious with pocket bread.

© Copyright 2007 by Wardeh Harmon and Martha Bisharat.

Stuffed grape leaves are one of my all-time favorite foods. When we had them growing up, it was a family affair. Whoever was home loved to get in on the rolling. My mom would lead us in making a huge pot of them. We would eat off them for days, if they lasted that long! We ate them warm and cold — for breakfast, lunch and dinner.

The changes I’ve made to my mom’s recipe are to the filling — adding onions and switching out the white rice for brown. Changing the rice adds some cooking time and the possibility of having to add more water during cooking. Plan on an hour for the rolling — that is if you’re doing it yourself. Rolling them with others makes for less time and more fun! Halve the recipe if you don’t want to make so many.

Stuffed Grape Leaves (Dolmas) with Pictures
makes 60 to 70 rolls

Recipe by Wardeh Harmon and her mom, Martha Bisharat

Filling*:

• 4 cups brown rice, soaked for at least 1 hour, then drained & rinsed
• 1 to 2 pounds finely diced meat — venison, grass-fed beef, or natural lamb
• 1/2 onion, finely diced
• 1/4 cup extra virgin olive oil
• 2-1/2 teaspoons sea salt
• 3/4 teaspoon pepper
• 3/4 teaspoon allspice
• 3/4 teaspoon cinnamon

Rolls:

• (2) 8-ounce jars grape leaves, drained & rinsed well
• juice of 1/2 lemon
• sea salt
• water

Combine all stuffing ingredients and mix well in bowl. The picture demonstrates that the meat must be finely diced.

Lay out a towel for blotting next to a clean work surface, such as a cutting board. Take one grape leaf and blot it dry on the towel, then transfer it to your work surface, orienting it with the stem side facing toward you and with the rough (veined) side up.

Put 1 teaspoon of the stuffing above the stem and spread it out in a tube-shape as the picture shows.

Fold the bottom up over the stuffing.

Fold each side to the middle.

Roll tightly to make a tube that is about 3 inches long and 1/2 inch thick. Dimensions may vary depending on the size of grape leaves. Adjust amount of filling accordingly, but realize that the filling will swell quite a bit when the rice cooks. You will risk breaking the grape leaves during cooking if the rolls hold too much filling.

As you finish each roll, transfer it to a large stockpot, keeping the end of the rolled edge down. Repeat. Pack the finished rolls tightly into layers in the pot, as shown.

When all rolls are finished, sprinkle the tops of all the rolls in the pot with sea salt. Drizzle the lemon juice over all. Cover with water that comes up an inch or two over the top of the rolls. Put a lid or plate that fits inside the pot over the top of all the rolls to keep them in place while cooking.

Bring the contents of the pot to a boil. Reduce heat, cover and let simmer for 1 hour. Add water as necessary to make sure all the rolls are covered during the entire cooking time. After 1 hour, check a roll for doneness. The rice should be soft. Keep cooking until the rice is tender.

When done, remove from heat. Drain the excess water. Gentle remove the rolls from the pan to a serving platter or storage container. Try not to break them; they will firm up as they cool down. Serve warm or cold, salting as desired. These are delicious dipped in cold plain yogurt.

*Put all the leftover filling in a pot. Cover with water that comes up twice as high as the rice. Bring to a boil. Reduce heat, cover, then simmer for one hour. This makes a delicious seasoned meat & rice side dish.

© Copyright 2006 by Wardeh Harmon.

Would you like to develop a workable, efficient and even fun-to-use pantry? You don’t have to get fancy with store-bought solutions to get your pantry storage in shape. To make your time in the kitchen delightful and efficient, keep these things in mind…

Read more of Creating a Workable Pantry… 

I don’t have many store-bought trinkets or storage aids, with the exception of 2 lazy susans. I use what I have. I collect large containers and jars which come in handy. I admit to having an “extra” supply of jars stored in the barn… anyone need any jars?

Spice & Baking Cupboards. These two cupboards are side by side. I purchase these items in 1 or 5 pound bulk increments. I keep a jar-full of each item handy in these cupboards. The little jars (bottom right) fill up 2 lazy susans for easy access. The bigger jars are stacked up 2 high in some cases. I don’t stuff the cupboards; that way, I have plenty of room to reach in and gain access to something in the back.

Grain & Bean Bucket Storage — Kitchen View. I purchased used food-grade buckets from a local source. Some of my buckets I got at a grocery store in the bakery department (those were free). They are filled with: rolled oats, spelt, kamut, wheat (soft and hard), millet, lentils, garbanzo beans, and pinto beans. I store them under the breakfast bar counter in our kitchen. We don’t use this counter for eating, so it makes a great place for the buckets.The picture that follows shows the bucket storage under the counter as it opens up to the kitchen.

Grain & Bean Bucket Storage — Dining Room View. To hide the buckets from view in the dining room, I made a curtain from a remnant of green fabric I found at the thrift store. It is held up in the recess under the counter by a curtain tension rod. The first picture shows the curtain as it normally is. The second picture shows what it looks like if the curtain is pulled back (which it rarely is).

The dining room view of bucket storage, with the curtain down

The dining room view of bucket storage, with the curtain pulled back

Official Pantry Cupboard. I have one tall cupboard unit containing 4 cupboards to the right of the sink, probably intended for pantry storage. The cupboards are each deep and tall. I probably could use the space much better if I would buy some internal shelving structures, to help me fill up the space higher. But since spending our money on this isn’t a priority, I make do and use the space as best as I can with what I have. The 1st cupboard (not shown) stores infrequently used items like cake-decorating and soap-making supplies. The next cupboard stores canned goods. The 3rd cupboard stores more bulk food items that I don’t purchase in the same quantities as the items which fill the buckets. Finally, the 4th cupboard stores jugs and buckets of oils and vinegars, as well as a big box full of packages of whole wheat pastas.

Canned Goods Cupboard

Bulk Food Items Cupboard


Oils, Vinegars and Pasta Cupboard

A Couple of Other Places for Storage. I have a shelf in the laundry room that holds a 30 pound box of raisins and a 30 pound jug of agave. In my bedroom (which is usually cool year round), I have two boxes of extra spices and baking supplies that eventually will refill the jars in the spice & baking cupboards.

When we first married, Jeff told me how much he loved salads and how he would love to eat salad every day. I’m sorry to admit that I didn’t take him at his word until about five years into our marriage. After repeated encouragements from him and a desire growing in me to provide healthier foods for our family, I started serving salads at every lunch and dinner. Now it has been another five years that we have eaten salad daily. There are perhaps a dozen days a year when we do not have salad. Those days we don’t have it, we miss it.

Our son, Mikah, is looking forward to his 6th birthday. When I asked him what he wanted to eat on his birthday, he said — pancakes for breakfast, grilled cheese sandwiches for lunch, and cabbage salad for dinner. He frequently eats more than one helping of salad. But he is not the only one in our family who loves salad; we all do.

Read more about A Healthy Salad Habit…

*In the following pictures, you will see only my left hand, because I lifted the right hand from its working position to take each photo. During loaf shaping, my right hand is usually adjacent to the left hand, doing the same kind of work.

I put each portion on a clean, greased countertop. With clean hands, I roll the dough back and forth between the counter and the palms of my hands, while using my fingers to tuck the long edges in. The following pictures show the progression of the dough from a fairly round ball to a smooth tube of a loaf.

The dough is still in a ball. I create some edges as I dip my fingers into the center of the ball, pressing the air out and drawing the edges into the center of the ball of dough. I keep tucking in these edges as I roll the dough back and forth on the countertop into a tube shape. I use firm, but gentle, pressure.


Still using firm but gentle pressure, I continue rolling the dough back and forth between my palms and the counter, all the while still using my fingers to tuck in the edges.


It is lengthening into a tube shape and I am still rolling it back and forth and tucking in the edges.


It is about as long as I want (about 7 inches). I press the tucked-in edges together and roll the loaf over so the tucked in edges are down on the countertop.


Using my hands, I alternate their position between the ends of the loaf and the the center of the roll to gently press the dough smooth.


I am done when the loaf is beautiful and smooth.

Then I proceed with the Whole Wheat Bread Recipe directions — transferring the loaf to a greased bread loaf pan, making cuts diagonally along the top and baking the bread in the oven.

1. They allow for flexibility according to ingredients on hand.
2. They encourage creativity in incorporating flavors and sauces enjoyed or desired by family members.
3. They allow for flexibility in feeding individual members of a family differing amounts of protein and carbohydrates, as their individual needs require.
4. They incorporate all necessary components of a well-balanced diet — healthy protein and starch/grain sources, in addition to other add-ins, such as vegetables.
5. They can incorporate a varied rotation of healthy protein and carbohydrate sources without relying on a recipe.
6. They keep meal preparation simple because they lend themselves to preparations made ahead of time. See Planning Ahead for Hassle-Free Healthy Cooking for more information.

What is a Skillet Dish?

A Skillet Dish is a one-dish meal (usually) that incorporates healthy sources of protein, starches/grains, sauce (for flavor and moisture) and other add-ins. It doesn’t have to be made in a skillet, though. You could use a crockpot or a stew pot. But the idea is that you’re making one dish that satisfies all the dietary needs of a given meal, while enjoying endlessly satisfying variety.

Most people enjoy Skillet Dishes frequently, but perhaps don’t recognize them as such, nor do they realize how beneficial and enjoyable it may be to create them for their families on a regular basis. Did you know that a hearty stew or a stir-fry served over brown rice are examples of healthy Skillet Dishes?

Creating a Skillet Dish takes a little thinking and perhaps a little preparation ahead of time, but once you’ve done it a couple of times, the hurdle of getting your mind around the idea will come more naturally. There are four steps — 1) Select the Components; 2) Prepare the Components; 3) Choose the Style; and 4) Put it All Together.

1. SELECT COMPONENTS

In order to create a Skillet Dish, you must start by choosing your main source of protein and starch/grain. The following lists should give you some ideas.

Protein

• Roast Beef — shredded or cubed
• Beef Steak — cubed or cut in thin slices
• Beef Stew Meat — cubed and simmered for tenderness
• Whole Chicken — baked or slow-cooked and deboned
• Chicken Parts — drumsticks, breasts, thighs
• Lamb — stew, chops, roast
• Wild Salmon — canned or baked
• Buffalo — ground
• Tofu — marinated and/or sauteed or fried

Grain — Starch

• Brown Rice
• Millet
• Quinoa
• Barley
• Other Whole Grain Berries — Rye, Buckwheat, Kamut, Wheat, Spelt
• Pasta — Whole Wheat, Sprouted Grain, Brown Rice, etc.
• Beans — pintos, kidneys, black beans, Great Northern, navy, lentils, etc.
• Potatoes

Next, you should select a sauce. The sauce not only adds flavor to the dish, but adds moisture and texture. There are endless combinations for creating moisture and flavor. But basically, you must have a liquid base, seasonings to add more flavor, and perhaps a thickener (although this is optional). The following list will give you some options:

Sauce — Liquids

• Tomato paste mixed with water
• Tomato sauce
• Diced tomatoes
• Light coconut milk
• Broth — beef, chicken, lamb or vegetable
• Healthy teriyaki or barbeque sauce (also adds flavor)
• Water

Sauce — Seasonings

• Seasoning blends — Italian, chili, taco seasoning blend (MSG-free)
• Herbs & Spices — basil, parsley, oregano, thyme, rosemary, sage, dill, cumin, paprika, curry, cayenne, ginger, etc.
• Garlic and onion
• Sea salt and pepper
• Soy sauce
• Worcestershire sauce
• Red or white wine
• Nutritional yeast (for a non-dairy cheesy flavor)

Sauce — Thickening (optional)

• Arrowroot powder, cornstarch or flour
• Tomato paste
• Reduction technique

You may be thinking, “Okay, this is a little overwhelming. I don’t know what to choose!” I would encourage you to create your very first Skillet Dish by taking cues from a recipe that your family loves. Every recipe has a signature flavor. Start with that. You may have to make adjustments, such as adding a bit more of one herb or spice, or by adjusting the amount of liquid. Once you try a few Skillet Dishes this way, you’ll soon gain the confidence you need to branch out and test your own inspiration. However, it is always a good idea to cater to your family’s tastes when choosing flavors. For instance, I don’t know that I’ll ever cook with curry again because every time I have tried it, most members of my family couldn’t stand it. So that’s not a flavor that works for us. On the other hand, we love tomato and dill, so I do that often.

In my family, we have some tried and true sauces with good flavor that I frequently use in Skillet Dishes:

Our Favorite Sauce Combinations:

• Cheesy (Non-Dairy) — Light coconut milk, nutritional yeast, extra virgin olive oil, arrowroot powder (optional), onion or onion powder, sea salt and pepper
• Tomato-Dill — Diced tomatoes, dill, onion or onion powder, sea salt and pepper
• Tomato-Basil — Diced tomatoes, fresh or dried basil, onion or onion powder, sea salt and pepper
• Tomato-Italian — Diced tomatoes or tomato sauce/paste, Italian seasoning
• Tomato-Parsley-Basil — Diced tomatoes, fresh or dried parsley, fresh or dried basil, onion or onion powder, sea salt and pepper
• Chili — Diced tomatoes or tomato sauce/paste, cumin, paprika, thyme, oregano, cayenne, onion or onion powder, sea salt and pepper
• Creamy Italian — Light coconut milk, Italian seasoning, nutritional yeast, onion or onion powder, sea salt and pepper
• Ginger Sauce — Fresh or dried ginger, soy sauce, onion or onion powder, sea salt and pepper

Finally, your Skillet Dish has room for add-ins, such as vegetables. If you didn’t choose beans for the main grain/starch, you may wish to add some beans as an add-in. Beans are wonderful for stretching the meal and adding fiber.

Add-Ins

• Vegetables (fresh or frozen) — broccoli, cabbage, onions, tomatoes, celery, carrots, green beans, kohlrabi, peas, bell peppers, etc.
• Beans — pintos, kidneys, black beans, Great Northern, navy, lentils, etc.
• Nuts — toasted sesame seeds, slivered almonds, toasted cashews, chopped walnuts, etc.
• Others — sliced or diced olives, grated cheese, chopped fresh herbs — cilantro, dill, basil, mint, etc.

2. PREPARE COMPONENTS

Spend a little time thinking about how to prepare each component. As you get used to the idea of making Skillet Dishes, this will become easier. Two of the components may require preparation ahead of time — the protein and/or the grain/starch.

You will thank yourself for preparing some meats ahead of time, such as roasts, stew meat (for tenderness) or whole chickens. Not only will the meat be more enjoyable due to being cooked properly, but you will put the dinner together much more quickly since the protein source is already prepared. Often, I plan to have Skillet Dishes two nights in a row, in which case I prepare a double amount of the protein source and set aside half of it for the next night’s dinner. No one in my family feels as though they are eating leftovers because I change some of the other components for the second night’s Skillet Dish, giving it a different flavor, look and feel.

How far ahead of time you prep your grain/starch depends on which source you choose. Some of the grains can be started in the few hours before dinner. You may wish to prepare a double batch and set aside half of it for a Skillet Dish on a subsequent evening. If you’ve chosen beans for the grain/starch, they should be cooked ahead of time. Why not cook up a big batch, and freeze the excess so it will be ready to go for another Skillet Dish the following week?

The other two components — sauce and add-ins — lend themselves to being prepped and incorporated while you put together the Skillet Dish, so they require less thought and attention. However, it is always a time saver to wash and chop vegetables earlier in the day if time allows.

3. CHOOSE THE STYLE

This will largely depend on the components you’ve chosen. The “style” of your meal will determine the kitchen hardware required for cooking the finished Skillet Dish. A good stock pot performs best for a hearty stew. A large cast-iron skillet works well for a stir-fry or meat in a thick sauce that will be served over rice or quinoa. And either a large cast-iron skillet or a casserole dish serves wonderfully for creating a casserole-type meal. The cast-iron skillet will keep it warm on the stove top or the casserole dish with lid can be baked in the oven, bringing the whole meal to a bubbly and warm state. You choose what works best for the Skillet Dish you have in mind.

4. PUT IT ALL TOGETHER

There is no hard and fast formula for how you’ll put your Skillet Dish together. A bit of intuition will help you plan it out. But in general, you need to cook any raw ingredients (any vegetables and/or uncooked protein sources such as chicken or marinated tofu) and then incorporate the cooked ingredients and the sauce ingredients.

In cooking Skillet Dishes, I might end up with a large cast-iron skillet full of mouth-watering, warm, flavorful healthy food. Other times, the end result will be a stockpot full of hearty ingredients with a uniquely flavored broth. Sometimes in a lidded casserole dish, I will mix together cold, cooked ingredients with sauteed vegetables, then pour a sauce over the top and bake for about an hour at 350 degrees. The greatest benefit for me about a Skillet Dish is that I don’t have to be a slave to a recipe or technique. Rather, the meal is the result of what works best for my cooking mood and what I have on hand. This frees me up to enjoy cooking because I don’t feel limited.

I will leave you with one final thought. I encourage you to start creating Skillet Dishes with ingredients you know well and have confidence using. Then branch out, incorporating a variety of flavors and ingredients. Your diet will be more healthy, you won’t feel limited to following a recipe and your family will rarely be bored with the same old meals again.

© Copyright 2006-2008 by Wardeh Harmon.