Recipes Articles

Article / Updated 05-30-2023

So, you’ve moved past the grill and you want to move up to a dedicated smoker. This article explores the issues to know as you're considering the best smokers for beginners. After all, what you purchase may affect how you feel about smokers for a long time to come. Why buy a smoker? Well, there are many reasons. A dedicated smoker allows you to fully focus on the art of smoking. It allows you to hone some skills that may be useful when you move up to the big leagues of smoking. Buy a smoker because you love to smoke great food or because you want to work on perfecting the craft of smoked meats. You can get smokers in many different types, sizes, and shapes, but you may want to start off small to get the feel of your particular barbecue style. If you're interested in how to smoke food with a charcoal or gas grill, check out my book BBQ For Dummies. The more you get into smoking, the more you realize that you want a consistent temperature throughout the smoker. As you progress in your particular style, you get to know what you want and you can tune your cooking to the particular setup you’re cooking on. Be patient! Standing up to a vertical smoker A vertical smoker is an upright cooker with the firebox on the bottom and the cooking chamber directly above it (see the photo below). The upright configuration utilizes the natural tendency of heat to rise with the heat source on the bottom and cooking surface on top, making it very efficient. A vertical smoker is probably the best entry level smoker, and it’s readily available. You can choose from charcoal versions, gas versions, and electric versions of vertical smokers. Vertical smokers are great for smaller cuts of meat because they have tall, thin chambers; however, some great professional verticals can handle much larger cuts, including a whole hog. They have a small footprint and typically give you a good amount of cooking space. The bottom line on a vertical smoker is that it takes up a small amount of space and is usually very efficient, which makes it a great choice for a backyard enthusiast. Vertical smokers can get much hotter up top. Just like horizontal smokers, they need to be tuned to make sure that the heat is as even as you can get it. Higher-end, more expensive verticals are tuned, whereas cheaper models are just letting the heat rise in a natural manner and make no effort to eliminate hot spots. Some vertical smokers on the market are really just a smoker with a fire pan on the bottom; the meat hangs above a fire in the bottom or sits on grates above a fire. The heat rises, so you have a very efficient smoker. Other verticals have a baffle system so the meat isn’t directly above the flames of the firebox. In a baffled vertical smoker, a dampening system keeps the fire from coming into direct contact with the meat. That system may be a plate that’s slightly smaller than the body of the cooker, so it allows the heat to rise up and around the perimeter of the plate, or it may be a water pan, which also adds moisture to the meat while cooking. Some cooks like to fill the water pan with something other than water to bring a specific flavor to the meat as it cooks. You can use orange juice, apple juice, vinegar and water — the sky’s the limit. Whatever you choose, make sure that you keep an eye on the liquid level. You don’t want it to evaporate and leave you with a burnt pan. If you use a water pan in your smoker, make sure that you’re truly smoking low and slow. If you cook at too high a temperature with a water-pan smoker, you end up steaming your meat rather than smoking it, which isn’t what you want. Just as in a horizontal smoker, a vertical can be reverse flow to promote better circulation. In this case, air usually travels between an inner and outer wall and is dumped on the top of the cooking chamber. The air is then forced down to vents in the bottom back wall of the cooking chamber that then exhausts the smoke. This method provides a more even temperature throughout the entire chamber. The table below lists pros and cons of various vertical smokers. Vertical Smokers: Pros and Cons Type Example Pros Cons Top feeding Weber Smokey Mountain Cooker Smoker Pit Barrel Efficient Very affordable Reloading charcoal can be frustrating May have to move meat to reload fuel Front feeding Masterbuilt Easy to load and maintain Firebox door opens separately from the chamber door No heat loss with refueling Can have big temperature differences between the top and the bottom Siding with an offset smoker An offset smoker smokes food in a chamber separate from the heat source, which is in a different chamber attached on one side. The smoker usually has a horizontal body where you place the meat; the wood or charcoal burns in the firebox to the side of that chamber (see the photo below). Heat flows through the body of the smoker and out the chimney on the other side. The firebox is the chamber where wood or charcoal burns. It has a large door for feeding the wood or charcoal in and vents that allow you to adjust the airflow. The fuel sits on a grate at the bottom of the firebox, which allows it to burn cleanly and vent properly. Offset smokers have been around for a long time. They’re the most common and abundant type of smoker on the market for the general public. They’re very versatile and fairly straightforward to use. And it doesn’t hurt that they’re easy to come by — most companies make some sort of offset smoker. You can find one for $100 or $1,000, depending on what you want to spend. As an amateur smoker, you won’t go wrong with an offset smoker — it's also one of the best smokers for a beginner. It gives you lots of room for larger cuts of meat and helps you get familiar with the basics of smoking and airflow. When you get better at smoking (and can justify spending more) and understand how your vents work to control airflow, you may consider a more sophisticated offset with a baffle system or a reverse flow. Offset smokers are preferred in Texas because they’re great air movers and provide a perfect vessel for smoking brisket or beef ribs — products that really need swift airflow to get the best results. Are offset smokers a lot of work? Well, they can be. The cheaper models are loosely built, and heat may not flow as well as it does in a more expensive model. The key is making sure you have a good thermometer placed well, which means about 3 inches up from the grate and somewhere on the unit where it won’t hit the meat you’re cooking. Regardless of the cooker you use, maintaining an even temperature throughout is important. Even heat is exactly what a smoker with baffles or reverse flow offers you. These features are typically found on bigger units more suitable for an intermediate cook. You may want to cut your teeth on a smaller, cheaper offset to start. In a standard offset, the area by the firebox that’s the source of your heat gets very hot. In order to lessen this effect or get a more even heat flow, some offsets use tuning plates (rectangular steel plates situated under the grates). You use them to regulate the heat flow up through the body of the cooker. The plates are placed more closely together closest to the firebox and farther apart as distance from the firebox increases. Stacking with a vertical offset A vertical offset smoker functions like its horizontal counterpart but with an up-and-down body. Its vertical chamber is especially accommodating for meats like sausage or ham that need to hang. The figure below shows a vertical offset smoker. Vertical smokers have great airflow and really move the smoke through the chamber. Because heat rises, it hits every area of the hanging meat, which gives you a fairly even cook. Although it’s hotter at the top, the heat envelops the meat on its way up the chamber. The fact that the heat rises through the smoking chamber makes a vertical smoker quite efficient. Plus, it has a smaller footprint than a horizontal one. The limiting factor of a vertical offset is that it can’t hold larger cuts like a whole hog. You have to feed your vertical smoker frequently, which means you can’t step away from your smoker for very long. Even though some have insulated fireboxes, they still need to be fed wood or charcoal about every 45 minutes to an hour. Making a U-turn with a reverse-flow offset A reverse-flow offset moves air from the firebox across the body of the smoker and back again to a chimney next to the firebox (see the figure below). A reverse-flow offset is similar to a regular offset smoker with the exception of the airflow inside the smoker. Typically in a reverse-flow offset, a plate below the grate forces the air to flow down the smoker. At the far end of the smoker (opposite the firebox) is a gap that allows the air to flow upward. The chimney is placed on the side of the smoker, where the firebox resides, so the air then flows back down the smoker to exit out of the chimney. Basically, the heat flows down the smoker, does a U-turn, and then goes back out the chimney. Reverse-flow offsets have a solid baffle (a panel for redirecting heat) under the grate that takes the heat all the way to the other end of the cooker. Because the chimney is built into the smoker on the firebox side, air has to travel all the way down the smoker and back to the firebox side.

Article / Updated 05-15-2023

You may already be on board with many of the principles of a Mediterranean diet. Take this quiz to see where you fall and what changes you can focus on toward adopting a Mediterranean diet. Answer the following questions; the numbers in parentheses are point totals, but you don't have to worry about those until after you take the quiz. How many total fruits and vegetable servings do you eat each day? Five to nine (2) Three to four (1) Fewer than three (0) How often do you eat fish or seafood? Several times a week (2) Once or twice a month (1) Once or twice a year (0) How often do you use fresh herbs with cooking? At least four times a week (2) Three to four times a month (1) Once or twice a year (0) On average, how often do you eat beef? Two to three times a week (0) Three to four times a month (1) Once or twice a month at most (2) How often do you eat beans and lentils, including those found in soups and stews or dips (such as hummus)? At least four times a week (2) Several times a month (1) Several times a year (0) When you eat beef or poultry, what serving size do you most often eat? Six to eight ounces (0) Four to five ounces (1) Two to three ounces (2) How often do you use olive oil for cooking or in salad dressings and spreads? Daily (2) Two to three times a week (1) Two to three times a month (0) How often do you eat nuts or nut butter? At least four times a week (2) Two to three times a month (1) Two to three times a year (0) Now figure out your score by adding up the points to the right of your answers and comparing the total to these ranges: 13–16: Great job! You're right on track with a Mediterranean way of life. Use the recipes in this book to inspire you to stick with this dietary pattern. 8–12: You're almost there! Many of your habits are right on track, but others could use some small changes. Focus on areas where you scored less than two points and see whether you can improve those dietary habits. This book offers lots of tips, suggestions, and delicious recipes to get you inspired. Less than 8: You've got some dietary changes to focus on to master the Mediterranean diet. Focus on areas where you scored less than two points and use this book for inspiration to make small changes that better align your habits with a Mediterranean style of eating.

Article / Updated 05-04-2023

Meal planning when you're on the Mediterranean diet provides you a road map for the week of what you’re going to eat, when you’ll prepare those meals, and what foods you need to have handy in your kitchen to do so. By taking the steps to do some planning, changing to a Mediterranean diet is much easier and less stressful. Meal planning on some level is important for several reasons: It ensures that you’re efficient with your time and have everything you need on hand from the grocery store and markets. This preparedness also helps keep you on track with your Mediterranean lifestyle because you always have the fixings for fresh meals at your fingertips. It makes cooking easier during the week because you already know what you’re making instead of trying to think of what you can cook with the chicken and cauliflower you bought. It saves you money by decreasing food waste. Do you ever buy broccoli and then wonder what to do with it as it starts yellowing in your refrigerator? Waste. Meal planning needs to (and can) work into your lifestyle. Here are a few different approaches; hopefully, you find one that works for you: The detailed meal plan: This plan is for those who love details and planning. Sit down and write out a plan for breakfast, lunch, and dinner for each day of the week. (You may want to include snacks as well.) You can make each day’s foods interchangeable, but this planning method at least makes sure you have a plan and can go on your way this week with everything organized. The rotating two-week meal plan: If you like details and convenience, this setup is perfect for you. Spend some time making up a two-week meal plan, complete with shopping list, and you’ve done all the work you need. So it may be that you have Dilled Eggs every other Monday for breakfast and Tortellini with Vegetables and Pesto every other Sunday for dinner. You still get plenty of variety with a two-week meal plan, but you may need to change it up every couple of months to make seasonal menus. The fast meal plan: If you don’t want to waste time on making a meal plan for each and every meal for the week, think about your habits and plan accordingly. For example, you might regularly eat a few different items for breakfast, such as poached eggs or granola and yogurt, and often eat leftovers or sandwiches along with fruit for lunch. You can focus only on planning dinners and the few staples you need for breakfast and lunch. The super-fast meal plan: Perhaps you need something even speedier than the fast menu plan. Instead of planning four or five dinners a week, focus on two to three and plan some convenience meals, such as entree salads you can throw together or canned or homemade, frozen soups.

Article / Updated 05-03-2023

The winter months, December through February, are often the time when you're less active, which makes it one of the most important times of the year to ramp up your vegetable intake, especially if you're following the Mediterranean Diet. The extra fiber and roughage help you feel full and satisfied as you expend less energy through activity and exercise. Potatoes, broccoli, and cauliflower are great winter choices. Sautéed Broccoli Rabe Preparation Time: 6 minutes Cook Time: 14 minutes Yield: 6 servings 2 pounds broccoli rabe 2 tablespoons extra-virgin olive oil 4 cloves garlic, sliced 1/2 cup chicken stock 1/4 teaspoon red pepper flakes Remove the leaves on the broccoli rabe stem and set them aside. Cut the stalk into 3-inch pieces. In a skillet, heat the olive oil over medium high heat. Sauté the broccoli rabe stalks and leaves and the garlic for 3 minutes. Add the chicken stock and red pepper flakes and bring to a simmer. Cover and cook for 10 minutes. Serve. PER SERVING: Calories 76 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 114mg; Carbohydrate 4g (Dietary Fiber 4g); Protein 5g. The figure shows an example of broccoli rabe If your broccoli rabe has thick stalks, peel the outer layer of the stem with a vegetable peeler before cutting the stalks in Step 1. Curry-Roasted Cauliflower Preparation Time: 6 minutes Cook Time: 35 minutes Yield: 6 servings 1 head cauliflower 1/4 cup extra-virgin olive oil 1/2 cup red wine vinegar 1 teaspoon ground coriander 1 teaspoon ground cumin 1 tablespoon curry powder 1 tablespoon paprika 1 teaspoon salt Preheat the oven to 425 degrees F. Cut the cauliflower (including the stalk and leaves) into bite-sized pieces and place in a medium bowl. In a small bowl, whisk the remaining ingredients. Pour over the cauliflower and toss to coat. Pour the cauliflower and sauce onto a baking sheet and bake for 35 minutes, stirring every 5 minutes. Serve. PER SERVING: Calories 118 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 431mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 3g.

Article / Updated 04-25-2023

Whether you call it barbecue, BBQ, or just 'cue, enhance the flavor of your oh-so-tender meats by mixing up a flavor-packed marinade, rub, or sauce. Although each seasoning method is used differently, they all give zing to any meat you grill or barbecue. Seasoning with dry rubs A rub is a dry marinade that you sprinkle or pat onto meat before you cook it. Rubs can contain just about anything, and they usually include some salt and sugar. You leave them on for a few minutes before you cook or as long as overnight. As meat cooks, the heat pulls open its pores, and the flavors of the rub seep right in. Rubs help produce bark, a crisp and flavorful crust that also helps hold in meat's moisture. Marinating: The power and the glory Marinade, a light liquid that you soak meat in before you cook it, does as much good for the texture of meat as it does for the flavor. Most marinades are made up of an acid (vinegar, lemon juice, or some such) and an oil. The acid helps break down the fibers to tenderize the meat, and oil helps hold the acid against the meat so it can do the most good. The rest is flavor — whatever combination of seasonings you like. Marinades tend to work fast, propelling a lot of flavor and good tenderizing effect into meat. They can be vehicles for intense tastes or subtle ones. The big finish: Sauces You can call pretty much anything liquid a sauce, and depending on who or where you are, your definition of true barbecue sauce may be very different. Different kinds of sauces are appropriate at different stages of the cooking process. You don't put a sugary sauce on food before it has been cooked through, for example, because the sugar burns easily.

Article / Updated 04-25-2023

Air Fryers are for more than making healthier versions of French fries. You can use your air fryer to make tasty sandwiches and wraps, too. Whether you’re a vegetarian or a carnivore, there’s a star-studded handheld in this article that will satisfy and satiate you! Now, who’s ready to dive in? Tuna Melt Prep time: 15 minutes Cook time: 8 minutes Yield: 2 servings Ingredients 5 ounces canned tuna in water, no salt added 2 tablespoons finely chopped onion 1 tablespoon mayonnaise 1 tablespoon plain Greek yogurt 1/8 teaspoon dill 1/4 teaspoon ground black pepper 1/8 teaspoon salt 4 slices whole-grain bread 1 teaspoon extra-virgin olive oil 4 slices white cheddar cheese, divided 8 dill pickle slices Directions Preheat the air fryer to 390 degrees. In a medium bowl, mix the tuna, onion, mayonnaise, yogurt, dill, pepper, and salt. Set aside. Lay the bread flat; then lightly brush the outer sides with the olive oil. Flip the bread over, and place 1 slice of cheese down on 2 slices of bread. Spread half of the tuna mixture on each of those 2 slices of bread; then place 4 dill pickle circles on top of each. Add the remaining slice of cheese and cover with the bread (oiled side facing out). Place each sandwich inside the air fryer basket. Cook for 4 minutes, rotate, and cook another 4 minutes to evenly melt the cheese and crisp the bread. Remove from the air fryer and let cool 3 minutes before slicing. Serve warm. Prepare the tuna ahead of time and assemble the sandwiches when you’re ready. Tuna will keep in the refrigerator for 3 days in an airtight container. Apple and Cheddar Grilled Cheese Prep time: 10 minutes Cook time: 7 minutes Yield: 1 serving Ingredients 2 slices seeded whole-grain bread 1 teaspoon extra-virgin olive oil 3 ounces cheddar cheese slices 1/2 small Honeycrisp apple, cored and thinly sliced 1/8 teaspoon black pepper Salt, to taste Directions Preheat the air fryer to 390 degrees. Lay the bread down on a flat surface and lightly brush the outer sides with olive oil. Flip the slices of bread over and begin to assemble the sandwich. Place 1-1/2 ounces of cheese on the bread; then cover evenly with apple slices and top with a pinch of black pepper. Top the apples with the remaining 1-1/2 ounces of cheddar cheese; then cover with the other bread slice. Spray the air fryer basket with an olive oil mist; then place the sandwich into the basket. Cook for 5 to 7 minutes, or until the cheese is melted and the outer edges of the bread are lightly browned. Depending on your air fryer basket and how it distributes heat, you may need to flip the sandwich halfway through cooking. Keep a close eye on it so it doesn’t burn! Use sliced cheese instead of shredded to prevent a cheesy mess in your air fryer. Prefer a sandwich with a little heat? Use roasted red pepper and Pepper Jack cheese in place of apples and cheddar. Fried Green Tomato BLT Prep time: 5 minutes Cook time: 15 minutes Yield: 2 servings Ingredients 1 large green tomato 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup panko breadcrumbs 1/4 cup all-purpose flour 1 egg, whisked 4 slices bacon 4 slices sourdough bread 2 leaves lettuce 1 tablespoon mayonnaise Directions Preheat the air fryer to 350 degrees for 3 minutes. Slice the tomato into 4 thick slices. In a shallow bowl, mix together the salt, pepper, breadcrumbs, and flour. Dip the tomato slices into the whisked egg and then into the flour mixture to create a breading. Spray liberally with cooking spray. Place the breaded tomato slices into the air fryer basket on one side, and lay out the bacon in a single layer, slightly overlapping the bacon on the other side. Cook for 5 minutes, flip over, and cook another 5 minutes, until desired crispness is achieved. Meanwhile, toast the bread in a toaster. To assemble sandwiches, place 1 leaf of lettuce on 2 slices of bread. On the other 2 slices, spread 1-1/2 teaspoons mayonnaise on each slice. Place 2 slices of crisped bacon on top of the mayonnaise, and then place the tomatoes on top. Close the sandwiches, cut in half, and serve. If you can’t get your hands on green tomatoes, you can use traditional ripe tomatoes instead. Just slice and skip the breading. Build Your Own Hot Pocket Prep time: 10 minutes Cook time: 7 minutes Yield: 6 servings Ingredients 1 pound store-bought or homemade whole-wheat pizza dough 1-1/2 cups diced ham or cooked turkey 1-1/2 cups grated cheddar cheese (or cheese of your choice) Directions Preheat the air fryer to 370 degrees. Place the dough on a floured surface. Using a rolling pin, roll out the dough into a large square, about 1/2 inch thick. Using a pizza cutter or dough scraper, cut the dough into twelve 2-1/2-x-4-inch rectangles. Place 2 tablespoons chopped ham or turkey and 2 tablespoons grated cheese down the center of 6 of the dough rectangles. Place the other six rectangles on top. To sandwich the top and bottom pieces together, use the tines of the fork to press together the edges. Poke the surface of the top piece with the fork to create a vent to release steam while cooking. Spray the surface of the hot pocket with cooking spray. Place 3 or 4 hot pockets into air fryer basket and cook for 5 to 7 minutes or until golden brown. Remove from the air fryer and let rest for 2 minutes before serving. You can make small hot pockets for young children or appetizers by cutting the dough into 2-x-3-inch rectangles. If you prefer a vegetarian option, opt for broccoli instead of ham or turkey. Use blanched broccoli that has been patted dry and chopped. Calzones Prep time: 10 minutes Cook time: 10 minutes Yield: 4 servings Ingredients 1 pound store-bought or homemade whole-wheat pizza dough 1-1/2 cups jarred marinara sauce, divided 2 cups fresh baby spinach leaves 1-1/3 cups shredded mozzarella cheese 1/4 cup chopped red onions 1/4 cup chopped red bell peppers 1 cup cooked Italian sausage, drained and rinsed Directions Preheat the air fryer to 360 degrees. Divide the dough into 4 equal pieces. On a lightly floured surface, roll out one piece into an 8-inch circle. Spread 2 tablespoons of marinara sauce onto the dough. Next, top half of the dough with 1/2 cup spinach leaves, 1/3 cup mozzarella, 1 tablespoon onions, 1 tablespoon bell peppers, and 1/4 cup sausage. Fold the other half of dough over the top and, using a fork, crimp the edges to seal. Poke the surface of the top piece with the fork to create a vent to release steam while cooking. Repeat until four calzones are prepared. Place 2 calzones into the air fryer basket. Bake for 10 to 12 minutes or until golden brown and cooked through. The best way to know if your calzone is cooked completely is to use a food thermometer and cook until 160 degrees internal temperature is reached. Much like a pizza, you can create any flavor combination of calzones. Tex Mex Quesadilla Prep time: 14 minutes Cook time: 8 minutes Yield: 2 servings Ingredients 1/4 pound lean ground beef 1/2 teaspoon minced garlic 1/4 cup chopped onion 1/2 teaspoon taco seasoning 1 teaspoon extra-virgin olive oil Two 8-inch flour tortillas 1/4 cup cooked pinto beans, mashed 1/2 cup shredded Mexican cheese 1 tablespoon barbecue sauce 2 tablespoon chopped cilantro Directions In a skillet over medium-high heat on the stovetop, brown the beef. Stir in the garlic, onion, and taco seasoning, and let the ingredients cook together. When the beef is cooked, remove from the stovetop and let cool. Preheat the air fryer to 370 degrees. Place the flour tortillas on a flat surface and spread 2 tablespoons of mashed beans on each tortilla. Top one tortilla with 1/4 cup shredded cheese and then half of the ground beef mixture. Sprinkle the remaining shredded cheese on top. Cover with the other tortilla, bean side down. Spray the air fryer basket with an olive oil spray and carefully place the quesadilla into it. Cook for 7 to 9 minutes, or until the cheese melts and the outer tortilla edges are lightly crisped and browned. Remove from the basket and let cool 5 minutes. Drizzle barbecue sauce over the top, and sprinkle with cilantro. Slice into quarters and serve warm. Use large spatulas to help transfer the quesadilla. Prefer a little spice? Add 1 seeded and diced jalapeño pepper into the beef. Prefer chicken in place of beef? No meat? The possibilities are endless to make this quesadilla your own. Buffalo Chicken Wrap Prep time: 10 minutes Cook time: 8 minutes Yield: 4 servings Ingredients 8 ounce chicken breasts, cubed 1/2 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon butter 1 tablespoon vegetable oil 1/4 cup hot sauce Four 8-inch flour tortillas 1 cup shredded cabbage or lettuce 1 rib celery, cut into julienned strips (matchsticks) 1/4 cup crumbled blue cheese Directions Preheat the air fryer to 400 degrees. Pat the chicken breasts dry with a paper towel. Season the cubed chicken breasts with salt and pepper. Cook the chicken breasts for 6 to 8 minutes or until completely cooked. Meanwhile, in a microwave-safe bowl, combine the butter, vegetable oil, and hot sauce in the microwave for 30 seconds, stir, and heat for an additional 30 seconds or until the butter has melted. After the chicken has cooked, add the chicken into the hot sauce mixture and toss to coat the chicken pieces. To assemble the wraps, place 4 tortillas onto 4 plates. Place 1/4 cup shredded cabbage or lettuce onto each tortilla. Top the cabbage equally with buffalo chicken; then top with celery sticks and crumbled blue cheese. Fold up the sides and serve. Test a large piece of chicken to ensure all pieces have fully cooked. If you see any pink, continue cooking for 1 to 2 minutes and use a clean utensil to recheck the chicken.

Article / Updated 04-14-2023

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Lentils are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron. Lentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish. Use this guide to help you select the perfect type of lentil for your next dish: Brown lentils are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed. Green lentils are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads. Red lentils range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.

Cheat Sheet / Updated 04-12-2023

Enjoying a gluten-free lifestyle is comprised of many psychological, social, and practical elements, not the least of which is food! Being able to eat without worrying about getting "glutenated" (contaminated with gluten) starts with knowing what you can and can’t eat, beginning with the most basic ingredients.

Article / Updated 04-11-2023

The best part about using the Instant Pot to cook your favorite meats is the endless possibilities those leftovers can provide. We’re big fans of saving time (and sanity) in the kitchen, and leftovers do just that. But we’re not about to tell you to eat the same meal five days out of the week. (Of course, if that’s your jam, no judgment!) Having a variety of quick and convenient ways you can repurpose that pulled pork or roasted chicken is crucial to not only keeping your love for the Instant Pot alive, but also satisfying your taste buds and encouraging creativity in the kitchen. Use this chapter as a guide to think outside the box when it comes to carrying over your favorite pulled meats. Bowls made with Instant Pot leftovers You can whip up a bowl on a whim by using the pulled meat from your latest Instant Pot meal prep day and highlight it in your bowl. Made pork instead of the chicken called for in the Mediterranean Bowl with Feta and Herb Yogurt Dressing? Don’t fret! Use pork instead, and rest easy knowing you’ll still be getting plenty of solid nutrition like protein, vitamin B12, and many other nutrients. Mediterranean Bowl with Feta and Herb Yogurt Dressing Instant Pot function: Sauté (High), Pressure (High), Keep Warm (Off), Quick Release Fits diets: Gluten-Free, Mediterranean Prep time: 20 minutes Cook time: 25 minutes Yield: 4 servings Ingredients 2 small chicken breasts, cubed 1/4 cup extra-virgin olive oil Salt and pepper, to taste 1 cup dried garbanzo beans, soaked overnight and drained 1/4 cup farro 1/2 small onion, chopped 2 cups chicken stock 2 garlic cloves, chopped 1 teaspoon oregano 1/2 teaspoon salt 1/4 teaspoon black pepper 1 avocado, peeled and sliced, for garnish 1/2 cup black or green olives, for garnish 1 medium bell pepper, thinly sliced or 1/2 cup chopped, canned red bell pepper, for garnish 1 medium tomato, chopped, for garnish 1/2 cup fresh grated carrot, for garnish 1/2 cup fresh basil, chiffonade (see following figure), for garnish 1/2 cup chopped walnuts, for garnish Feta and Herb Yogurt Dressing (see the following recipe) Directions Set the Instant Pot to Sauté (High) and place the cubed chicken breasts and olive oil into the pot. Sauté for 10 minutes, stirring occasionally until fully cooked. Remove the chicken from the pot, season with salt and pepper to taste, and set aside. Place the garbanzo beans, farro, onion, chicken stock, garlic, oregano, salt, and pepper in the inner pot of the Instant Pot. Secure the lid and set the valve to Sealing. Press Pressure Cook (High) and, using the +/– button, set the timer to 15 minutes and Keep Warm (On). When cooking has completed, allow do a Natural Release for 10 minutes. Press Cancel, using Quick Release to remove any additional pressure from the pot. Carefully remove the bean and farro mixture and set aside. Assemble the bowls by placing 1/4 of the bean and farro mixture on the bottom of each bowl. Add a single line of cooked chicken cubes down the center of each bowl. Decorate the bowls with avocado, olives, bell pepper, tomatoes, and grated carrot. Top each bowl with basil and walnuts. To serve, drizzle with Feta and Herb Yogurt Dressing or a quick squeeze of fresh lemon and olive oil. Feta and Herb Yogurt Dressing Fits diets: Gluten-Free, Mediterranean, Vegetarian Prep time: 3 minutes Cook time: None Yield: 8 servings Ingredients 1 cup plain yogurt 1/4 cup crumbled feta 2 tablespoons chopped dill 2 tablespoons chopped parsley 1/2 teaspoon salt 1/2 cup grated cucumber 1 garlic clove, chopped 1 green onion, chopped Directions Place all the ingredients in a bowl and whisk together. Serve immediately. If you prefer a smoother dressing, you can skip the chopping and just blend all the ingredients in a blender. Casseroles from Instant Pot leftovers Casseroles are not just reserved for ground meats. Pulled meats, like chicken, pork, and beef, make excellent additions to your favorite comfort classic casserole recipes. The meats are precooked, so you should be able to adjust the cooking time a bit to throw dinner together more quickly. Every recipe will vary so a general rule of thumb is to allow yourself the time to be able to keep an eye on the recipe while it’s cooking on your first run through, so you don’t end up with an overcooked casserole! Enchiladas with Instant Pot leftovers Enchiladas are a family favorite in our homes. Simply shred your leftover meat into even pieces. Using your Instant Pot and 7-inch springform pan, make a quick enchilada lasagna in just under 14 minutes! Just as you would with a traditional lasagna, layer your tortillas, cheese, sauce, and leftover meat. You can even kick it up a notch by adding in precooked vegetables you may have on hand. Make it gluten-free by using corn tortillas. Add leftover meats to omelets Power up your breakfast and make a protein-packed omelet. Omelets are a go-to food recommended on most keto and paleo diets. Plus, they’re easily customizable for the entire family. A nice way to kick off a weekend would be to use up any leftover meats you had from the week and create your own in-home, build-your-own-omelet bar! Not only will you save a ton of money (because you won’t be dining out), but you’ll also help clean out your fridge to get ready for Sunday meal prep. Some of our favorite combos include pairing your garden-fresh vegetables like tomatoes, bell peppers, and fresh cilantro with leftover carnitas. Salads featuring Instant Pot leftovers It’s pretty obvious you can throw whatever pulled meat you have on a delicious crisp salad any season of the year. But this tip uses those pulled meats in a way that you may not have thought of before: yogurt-based salads! Yes, you can amp up the nutrition of those traditional mayonnaise-based salads by using a blend of plain yogurt and mayonnaise (or if you’re a yogurt fan, just use it entirely in the recipe and hold the mayo). We recommend using fresh herbs to enhance the flavor of your salads, although the meats are seasoned when cooked. Serve them atop a bed of butter-leaf lettuce and whole-grain crackers for a simple yet satisfying meal. Sandwiches with hearty pulled meat leftovers Did your house suddenly become a landing spot? Don’t stress, you can feed your friends and family with a quick sandwich platter using that leftover pulled meat. Take out whatever bun or bread you have (even hot dog buns cut in half will work well for this) and assemble a variety of hot and cold sandwiches with whatever meat you have on hand. Plus, you can easily take your hot dog bun pulled pork sandwich to a new level by adding a drizzle of a homemade dressing. Your guests may even think you had them catered in with that gourmet touch! Add leftover meats to soups Boost the protein of those vegetarian classic soups like minestrone soup and other vegetable-based soups by tossing in leftover pulled meats! If you’re making them in the Instant Pot, simply wait until the cooking completes for your soup, and stir in the pulled meat pieces at the end. Carry-over cooking from the pressure of the pot will naturally reheat the meat (without toughening it) to the proper temperature that’s safe to consume! If you plan to use a leftover pulled meat in a soup that uses a bone-based cut of meat, it may not have the depth of flavor intended (bones naturally add flavor to the broth). So, you may need to add a little beef, chicken, or pork-based bouillon to amplify the flavor. Tacos featuring Instant Pot leftovers Tacos aren’t just for Tuesdays! We highly encourage you to keep tortillas on hand so you can enjoy those leftover pulled meats in taco form any day of the week. Craving barbecue? Take that tortilla, stuff it with your pulled meat, and top with cabbage slaw and barbecue sauce and you’ve got yourself a portable taco sandwich that most Texans would be proud of. A double bonus: Tacos can be made in just about anything that folds! Following a low-carb diet? Swap lettuce leaves for the tortilla. Tamales with meat cooked in your Instant Pot Whether you’re preparing tamales for the holiday season or just because it’s a Thursday, leftover pulled meats are a huge time-saving hack! Instead of spending the time and labor involved in making the meat from scratch on the day of your tamale assembly, batch cook the meat ahead of time and it’ll be ready to go when you’re ready to assemble. Also, just think of the fewer number of dishes you’ll have if you use leftover meat this way! A win-win! Toast with avocado and pulled meat Avocado toast is super trendy (and delicious) but it’s often lacking an important nutrient group that could really help leave you more satiated and satisfied hours after enjoying it: protein! Those leftover pulled meats all pair wonderfully shredded, heated, and topped on your avocado toast morning, noon, and night. We recommend taking this simple recipe up a notch by adding pickled vegetables and red pepper flakes on top.

Article / Updated 02-24-2023

Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of those food items that can become very unhealthy quickly, but the pizza on the Mediterranean Diet is a far cry from the 5-meat, stuffed crust, deep-dish, extra cheese variety. The classic Italian pizza isn’t the fat, calorie, and sodium bomb that many American versions are; Italians use just a whisper of sauce or oil, a small sprinkling of cheese, and only one layer of meat (if any at all). The bread, not the toppings, is the highlight of Mediterranean pizzas. Credit: ©iStockphoto.com/ivanmateev, 2010 Pizza Dough Prep time: 25 minutes Yield: 1 pizza, 10 servings One 1/4-ounce package active dry yeast 2 teaspoons honey 1-1/4 cups warm water (about 110 to 120 degrees) 2 tablespoons olive oil 1 teaspoon sea salt 3 cups flour Combine the yeast, honey, and warm water in a large mixer or food processor with a dough attachment. Let the mixture rest for 5 minutes to be sure that the yeast is alive (look for bubbles on the surface). Add the olive oil and salt and blend for 30 seconds. Begin to slowly add 3 cups of the flour, about 1/2 cup at a time, mixing for 2 minutes between additions. Allow the mixture to knead in the mixer for 10 minutes, sprinkling with flour if needed to keep the dough from sticking to the bowl, until elastic and smooth. Remove the dough from the bowl and allow it to rest for 15 minutes under a warm, moist towel. Follow the pizza recipe for baking instructions. Per serving: Calories 167 (From Fat 28); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 234mg; Carbohydrate 30g (Dietary Fiber 1g); Protein 4g. You can freeze this pizza dough for 1 month. Form the dough into a ball and cover it with plastic wrap before placing it into a freezer-safe container. Margherita Pizza Prep time: 15 minutes Cook time: 20 minutes Yield: 10 servings 1 batch Pizza Dough 1/4 cup flour as needed for rolling 2 tablespoons olive oil 1/2 cup crushed canned tomatoes 3 Roma or plum tomatoes, sliced 1/4-inch thick 1/2 teaspoon sea salt 6 ounces fresh or block mozzarella, cut into 1/4-inch slices 1/2 cup fresh basil leaves, thinly sliced Preheat the oven to 450 degrees. Roll out the dough to 1/2-inch thick, dusting the pizza dough with flour as needed. Poke holes in the pizza dough with a fork (to prevent crust bubbling) and bake it on a baking sheet or pizza stone for 5 minutes. Remove the pan and drizzle the crust with the olive oil and crushed tomatoes. Top the pizza with the tomato slices and season with the salt. Blot the mozzarella slices dry with a paper towel and lay them on top of the pizza in no exact pattern. Top the pizza with the basil. Bake the pizza for 15 minutes or until the cheese is bubbling. To brown the cheese, place the pizza under the broiler for 2 to 3 minutes if desired. Allow the pizza to cool for 5 minutes before slicing. Per serving: Calories 251 (From Fat 76); Fat 8g (Saturated 2g); Cholesterol 11mg; Sodium 474mg; Carbohydrate 34g (Dietary Fiber 1g); Protein 9g.