Chinese Peanut-Sauce Cold Noodles

Difficulty: Very Easy
Clean-up: Light
Active Time: 15 min
Total Time: 15 min.  Can also be prepared beforehand and chilled.

It’s nearly summer, and the weather is really hot today!  I wanted to share a recipe that involves minimal stove time.  This is my simplified take on a popular Chinese dish.  I usually stock all of these ingredients in my pantry (aside from the cucumbers), so this is also a good go-to when I have nothing left in my fridge!  I can’t vouch for the nutritional value, but it does taste good and hit the spot.

Ingredients:

• Equal parts garlic and ginger, minced (about 1 clove of garlic and 1 slice of ginger)
• Equal parts peanut butter and Hoisin sauce (about 1-2 Tbs. each)
• A dash of sesame oil
• ½ tsp of Asian chile sauce
• Vinegar to taste (2-3 splashes)
• 2-4 servings of noodles. Chinese Shan Dong style noodles work well for this, but spaghetti also is just fine.  See cooking tip below.
• Optional garnish: cucumber, finely sliced or shredded

Directions:

1. Boil noodles according to package directions.  See cooking tip below to save energy and reduce stove time.
2. While noodles are boiling, mince garlic and ginger.
3. In a small bowl, mix together garlic, ginger, and all other ingredients, to taste.
4. Drain noodles when done.  Mix sauce into noodles 1 spoonful at a time, until noodles are lightly coated.  Extra sauce can be chilled and saved.
5. This dish can be eaten right away or chilled.  Serve with cold cucumbers as a garnish or side dish.

Cooking Tips:

• Raw garlic packs a much stronger taste than cooked garlic.  A medium-sized clove can flavor a pound of pasta very adequately.  If you plan to use less than a pound of pasta, choose a smaller clove.

• If you do not have Hoisin sauce in your kitchen, you can also substitute soy sauce and lots of sugar for a similar taste.

• To estimate the quantity of noodles to cook for a meal, my mother taught me that 1 fistful of dried noodles is approximately 1 serving.  After counting out fistfuls for the number of people I’m serving, I often throw in an extra fistful or two, for good measure, in case anyone is a big eater.

• I learned a great tip from Great Depression Cooking with Clara to save energy and reduce stove time on a hot day when making noodles or pasta.  Simply bring the water to a boil and then add the noodles or pasta.  Cover the pot and turn the stove off.  Let noodles steep in the water for the amount of time on the package and taste to see if they are done.  Stir noodles to loosen them if they appear stuck to one another.  Drain and serve!

Season:

• According to the CUESA Seasonality Chart, cucumbers are in season April to November.  I like to prepare this dish in the summer, as it is great for hot weather because it can be eaten chilled and it also does not require much active time in front of a stove.

Let’s start at the very beginning

I think I jumped into this blog backwards. But it’s never too late to flesh out the back-story!

Who, What, and When?

Here’s what you should know about me: I am a beginner at life. I know what healthy adults should do, and sometimes I do those things, but most of the time I take the easy way out. I would like to learn how to take care of myself and my family better. The two areas in which I need to build the most skill are exercise and cooking.

For most of my life I have not done any exercise regularly, let alone voluntarily. I hated, feared, dreaded P.E. in school and avoided sweat at all costs. Because I was smaller and less coordinated than others in my grade, I labeled myself as “bad” at exercise. I decided I didn’t need to be athletic because sports were for boys, and I focused all my energy on things that made me feel competent. Now, I am aiming for a complete lifestyle change. By the end of this year, I want to have an active lifestyle, exercising the recommended 150 minutes per week. I want to be able to teach my future children differently than I was taught: that exercise is an essential daily life habit, like brushing the teeth; that they are strong and physically able; that they can become more and more competent, even in areas that are hard for them, through small changes and frequent practice.

I am also aiming for a second identity change. I have always thought of myself as a terrible cook and have hated cooking. However I like eating, and I like eating healthy things. This contradiction has frequently left me feeling frustrated and stuck, resorting to “emergency food” (such take-out and pre-made foods) for half the week–or, worse yet, skipping meals because nothing good is in the fridge and I am too tired to cook. By the end of the year, I would like to have a healthier view of myself as a good-enough cook. I would like to have a better weekly rhythm, so that I cook enough healthy food to not run out by the end of the week. I would like decrease the number of “emergency food” meals to less than 2 per week, not including lunch.

The Why?

I am blogging because my guess is that there are other people out there like me, who want to grow as beginner cooks and exercisers. As I learn and grow, I want to create a directory of resources for others who want to make small, easy changes toward health.

I am blogging because I want to motivate myself through a little bit of public accountability.

I am blogging because I learn best by practicing, reflecting, and sharing what I am learning with others. As someone told me recently, you become an expert at something not by reading the book on a subject, but by writing the book on that subject! In writing, a person is forced not only to research and learn, but also to digest, synthesize, and integrate that new knowledge into the rest of who they are.

..and How?

As a mental health practitioner, I am well aware of my inner critic, which tries to help me by telling me all my faults. However, I have also learned that change comes more easily to me when I treat myself with kindness and grace. Likewise, as a Christian, I see God’s grace as one of the most powerful agents of change in my life. From my love of drama and improv, I am learning to see and celebrate failure as an essential part of the courage to take risks, without which one cannot create anything new. Accordingly, I hope to approach these goals for my life with gentleness toward myself, honesty at my progress, and the courage to try.

1 Minute Exercise: Superman

Difficulty: Easy
Active Time: 1 minute

This might also be a yoga or pilates exercise. I know I did not make it up. But it is fun to channel Superman’s energy while doing it.

Equipment:

• Timer (courtesy of my computer this time)
• Yoga mat or blanket on the floor

Instructions:

1. Set timer for 1 minute.
2. Lie down on on your belly.
3. Hold arms outstretched in front of you, lifting upper body slightly off the floor. At the same time, stretch legs straight behind you, lifting them slightly off the floor. You should look like Superman in flight. If you want, think brave Superman-like thoughts.
4. Hold for a count of 12, then rest for a count of 3.
5. Repeat until the timer sounds.

Muscles Used:

• Core muscles

Calories Burned:

• I think I should lose this category. I haven’t had a chance to figure out how to estimate this yet.

Reward for Self:

• 1 super star!

1 Minute Exercise: Boat

Difficulty: Medium
Active Time: 1 minute

I think this might be a pilates or yoga exercise. I rate it as medium, because my abs started to burn by the end of the minute. It took some self-discipline not to give up the last 10 seconds!

Equipment:

• Timer (courtesy of my computer this time)
• Floor space

Instructions:

1. Set timer for 1 minute.
2. Sit on the floor, with legs outstretched.
3. Lift legs while leaning backwards to form a V-shaped boat with your body, balancing your body on your rear end. Lift your arms so that they are parallel to the ground, forming the sides of the boat. Bend knees so that lower half of your legs are parallel to the ground. Hold.
4. For extra intensity, alternate between lifting your legs so that they form a straight line (making a V with your body), and bending your legs so that the lower half of your legs are parallel to the boat.
5. Recite a positive mantra to yourself, such as “You can do this!” or “You are strong!” to get you through the last few seconds.

Muscles Used:

• Definitely abs! Mine burned.  My legs also seemed tired afterwards.

Calories Burned:

• Who knows?

Reward for Self:

• 1 more star!

1 Minute Exercise: Animal!

Difficulty: Super Easy
Active Time: 1 minute

Today, I took some inspiration from improv. I asked my husband for the name of an animal and made up movements inspired by the animal. I think this would be a fun exercise game with kids.

Equipment:

• Timer (courtesy of my cell phone)

Instructions:

1. Choose an animal (something that moves!)  My husband suggested a Tyrannosaurus.
2. Set timer for 1 minute.
3. Wander around your home like an active version of that animal, until the time sounds!  Try to use both your arms and legs.
4. Laugh at your own silliness.

Muscles Used:

• In my version of a Tyrannosaurs, I found myself using my arms a lot and clenching my biceps.  I also stomped around with my legs.  My heart-rate definitely went up, as I was a bit out of breath after a minute.  I found myself stretching my jaw and face too, in my imitation of big predator.  I think part of the fun of this “exercise” is figuring out afterwards what body parts I used!

Calories Burned:

• Once again, I have no idea. It did seem more animated than yesterday’s “extended table.”

Reward for Self:

• 1 more star!

1 Minute Exercise: Extended Table

Difficulty: Super Easy
Active Time: 1 minute

Today’s improvised exercise focused on developing my core strength.

Equipment:

• Timer (courtesy of my cell phone)
• Floor space

Instructions:

1. Set timer for 30 seconds.
2. Get down on hands and knees, to form a table.
3. Extend right arm and left leg, so that they are parallel to the ground.  Hold until the timer sounds.
4. Set timer for another 30 seconds, and repeat with opposite arm and leg.

Muscles Used:

• Core muscles.

Calories Burned:

• Eh, probably minimal. This didn’t raise my heartbeat or make me break a sweat. But I did feel satisfied that I spent a little time today trying to strengthen some muscle groups.

Reward for Self:

• 1 star! Can’t wait to make up something new tomorrow.

1 Minute Exercise: Sitting and Standing

Difficulty: Super Easy
Active Time: 1 minute

After developing a habit of exercise for the first time in my whole life last November until February, I got exhausted in March and fell off the wagon. The past few days, I have been trying to convince myself to just take a walk for 15 minutes per day. No success.

Today, I decided to be kind to myself. I looked at myself honestly and realized that I only have the willpower to make myself do 1 minute of exercise. So that is the micro-change I am making this week: 1 minute of exercise per day. I know next to nothing about fitness, but I figure that any amount of movement is better for my heart and my body than no movement at all. I got the idea of sitting and standing as a “legitimate” exercise, from one of last season’s episodes of The Biggest Loser.

Equipment:

• Timer (courtesy of my cell phone)
• A Seat (my ottoman)

Instructions:

1. Set timer for 1 minute.
2. Stand, and raise arms over head.
3. Lower arms as you sit down on the seat. I found it amusing to sweep my arms to the sides as I brought them down, to mimic a breast-stroke. Similarly, I raised my arms with my hands pressed together.
4. Repeat, until the timer sounds.  My husband laughed at my improvised exercise, but he still congratulated me when I reached my goal.

Muscles Used:

• As far as I can tell (very unscientifically), I used my legs, butt, arms, and heart. More muscles will speak up if any are sore tomorrow.

Calories Burned:

• No clue!

Reward for Self:

• 1 star, which I drew on the calendar for myself immediately after the timer rang! Right now, the star and the sense of accomplishment were satisfying enough, as it was the first time I achieved any of my exercise goals in a while. I may translate the star into a point to earn something for myself in the future.

Chinese Stir-fried Baby Bok Choy

Difficulty: Easy
Clean-up: Light
Active Time: 30 min
Total Time: 30 min

Here’s another easy and nutritious dish.  The worst part of this recipe is washing the bok choy, as it often needs several rinses to get rid of all the dirt. I used to find chopping the vegetable a real pain, until my mother-in-law showed me a quick and easy way to get the job done. I love to eat this vegetable but only buy it when I know I have time to cook it within a day or two, as it does not keep very well. When shopping for bok choy, I look at the stems for freshness (they should look juicy, not discolored or cracked) and also check out the leaves to see if they look green, healthy, and mostly whole.

Ingredients:

• 6-8 bunches of baby bok choy
• 1-2 cloves garlic, sliced
• 1 Tbs. oil
• Oyster sauce (optional)

Directions:

1. Wash bok choy thoroughly.  Cut into similarly-sized pieces.  See cooking tip below for my mother-in-law’s easy way to do this.
2. Pour oil into wok and heat on high until oil begins to smoke.
3. Drop garlic into the oil. The high heat of the oil will deep fry the garlic and release a strong garlic flavor that will permeate the vegetables.
4. Immediately add bok choy and stir-fry until vegetables begin to cook (1-2 min). Add a splash of water if needed, if no water is coming out of the vegetables themselves. Cover wok with lid and simmer on medium heat.
5. When vegetables start to become translucent but are not yet fully cooked (5-7 min), turn off the stove.  The vegetables will cook the rest of the way on their own.
6. I sometimes like this dish with just the garlic flavor.  However, I often also add some oyster sauce to taste, about 1-2 Tbs, or 3-4 shakes of the oyster sauce bottle.

Cooking Tips:

• My mother-in-law taught me a quick way to cut bok choy, mustard greens, and similarly-shaped small vegetables.  Using a paring knife, slice the vegetable length-wise from the bottom, through the stem.  Cut into quarters or sixths, depending on the thickness of the vegetable.  This saves the use of a chopping board and makes delightfully neat pieces.

• I always had trouble with soggy over-cooked vegetables, until my good friend Carol taught me this little tip: always turn the heat off a wee bit early, before the vegetable is completely cooked.  Because the heat inside the vegetables will keep them cooking, by the time the dish makes it from the stove to the table the vegetables will be just right.

Season:

• According to the CUESA Seasonality Chart, bok choy can be enjoyed year-round!

Roasted Corn on the Cob

Difficulty: Super Easy
Clean-up: Very Light
Active Time: 0 min
Total Time: 30 min

All you need for this recipe is corn on the cob and an oven! Clean-up is fantastic — no dishes to wash. To choose healthy corn, peel the silk back a little to check that the top kernels are plump and not moldy.

Ingredients:

• Corn on the cob, with husks intact. Sometimes, I pull off the silks before roasting if they look too dirty or messy.

Directions:

1. Pre-heat oven to 350°F.
2. Place husks directly on the oven rack and roast until corn is soft, about 30 mins
3. Peel husks and enjoy!  Be careful not to burn your fingers.

Season:

• According to the CUESA Seasonality Chart, corn is in season from June to October.  I usually can tell it’s time to grab some when they fall under 50 cents an ear!

Roasted Sweet Potatoes

Difficulty: Super Easy
Clean-up: Very light
Active Time: 5 min
Total Time: 55 min

This recipe is healthy, delicious, and delightfully easy to prepare. Clean-up is also very easy, if the tinfoil does not tear. The only drawback is that it takes some in the oven, especially if the sweet potatoes are large. The baking also will warm up your kitchen! I love this dish on fall and winter days.

Ingredients:

• Any quantity of sweet potatoes or yams, unpeeled.

Directions:

1. Pre-heat oven to 400°F.  The high heat will caramelize the sugars and make the sweet potatoes super sweet.
2. Line a baking pan or sheet with foil.
3. Wash and pierce each sweet potato several times with a fork.
4. Place sweet potatoes on the baking pan and bake until the potatoes are soft and juices run out of poked holes (approx. 50 min).  Enjoy!

Season:

• According to the CUESA Seasonality Chart, sweet potatoes are best from September to December.