Healthy brown rice pudding recipe

Brown Rice Pudding | Pamela Salzman

Brown rice is a staple in my home.  A simple bowl of steamed brown rice, whether it is short-grain, long-grain, basmati or jasmine is utterly satisfying to me.  I love the nuttiness and wholesomeness of brown over white.  Keeping the rice whole, with the bran and germ layers intact, gives you loads of fiber as well as protein, minerals and essential fatty acids that are stripped away if the grain is polished to white.  Just as those layers protect the kernel of rice, they’ll protect you, too.

Brown Rice Pudding | Pamela Salzman

Sure, brown rice takes 45-50 minutes to cook, as opposed to 20 minutes for white, so that’s why I make a huge batch early in the week and have it on the ready for breakfast, lunch, dinner and snacks.

Brown Rice Pudding | Pamela Salzman

Are you skeptical about the use of bay leaves in rice pudding?  When my Puerto Rican mother-in-law suggested it to me, I was too.  But it really adds an interesting earthy, floral note to the creamy rice.  It’s definitely not a deal-breaker, though.  Please make this whether you have bay leaves or not.  One ingredient my M-I-L did NOT suggest was using brown rice syrup as a sweetener.  That’s my addition and one of my favorites in the “less refined sweeteners” category.  Brown rice syrup is made by cooking down soaked and sprouted brown rice with an enzyme that breaks the starches into maltose.  It is light and honey-like, but not as sweet with a butterscotch undertone.

Brown Rice Pudding | Pamela Salzman

This brown rice pudding started off as a snack/dessert, but I realized it could do double duty as weekday morning breakfast, especially when everyone is looking for something warm other than oatmeal for a change.  Like I do when I make a big pot of oatmeal for a family breakfast, I set up a “topping bar” for the brown rice pudding.  Each person can choose his or her own favorites add-ons.  There is always fresh seasonal fruit, such as berries or peaches;  dried fruit like Goji berries or blueberries; raw almonds or walnuts; raw cacao nibs; maple sugar and ground cinnamon.  This beats a cold bowl of processed cereal any day!

Brown Rice Pudding | Pamela Salzman

bowl of brown rice pudding with blueberries

Healthy Brown Rice Pudding Recipe

Pamela Salzman
A universal dish that can serve as a breakfast, snack, or dessert - that each person can choose his or her own favorites add-ons.  
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Breakfast, Dessert, Snack
Cuisine American, Breakfast
Servings 4 for a snack, 2 for breakfast

Ingredients
  

  • ½ 13- ounce can coconut milk (¾ cup)
  • ¾ cup almond milk rice milk or hemp milk
  • 1/3 cup brown rice syrup
  • 2 cups cooked brown rice short or long-grain
  • ½ vanilla bean split and seeds scraped or 1 teaspoon vanilla extract
  • 1 bay leaf
  • pinch of salt

Instructions
 

  • Whisk together coconut milk, almond milk and brown rice syrup until blended.
  • Place the cooked brown rice in a medium, heavy-bottomed pot. Add coconut milk mixture, vanilla bean, bay leaf and salt. Bring to a gentle boil and simmer until most of the liquid has been absorbed by the rice, but is still creamy, about 20 minutes.
  • Turn off heat and remove vanilla bean and bay leaf. Serve warm or room temperature. Pudding will thicken as it sits.

Notes

Other additions: cinnamon stick or cardamom, dried fruit, chocolate chips or chocolate almond milk, pureed pumpkin and pumpkin pie spices, orange or lemon zest
Tried this recipe?Let us know how it was!

 

Sauteed swiss chard with dried apricots and pine nuts recipe

 

sautéed swiss chard with dried apricots and pine nuts|pamela salzman

Swiss Chard is one of the most nutritious greens you can find year-round.  It is related to beets – in fact, beet greens taste very similar to Swiss chard.  Do eat your dark green leafy vegetables regularly as they are among the most nutrient-dense foods you can choose.  Traditional Chinese Medicine considers green to be the master color, and I think it is the color that should dominate our diet.  Like other green leafies, Swiss chard is full of Calcium, Magnesium, Iron, Folate, Vitamin C and Carotenoids, with few calories – a nutritional bargain!

sautéed swiss chard with dried apricots and pine nuts|pamela salzman

 

My maternal grandmother was Sicilian and she used to make this dish with raisins.   One night, this was on the dinner menu and I went to the pantry to reach for raisins and we were out.  Gasp.  But we had dried apricots.  So I soaked a handful of apricots to plump them up a bit and presto, I liked the dish better!  If your kids are not fond of greens yet, try this recipe with their favorite dried fruit.

sauteed swiss chard with dried apricots and pine nuts|pamela salzman

 

Heck, let them put a few chocolate chips on the chard if it will get them to eat their greens.  One step at a time … soon chard might be a staple in your kitchen, too.

sauteed swiss chard with dried apricots and pine nuts|pamela salzman

 

Sauteed Swiss Chard with Dried Apricots and Pine Nuts Recipe

Pamela Salzman
A tasteful salad packed with flavor - earthy and nutty. A wonderful side dish or salad to serve during Fall.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Salad, Side Dish
Cuisine American
Servings 6

Ingredients
  

  • 1/3 cup unsulphured dried apricots about 10
  • 2 bunches Swiss Chard (about 2 pounds), washed but not dried
  • 1 medium red onion diced
  • 3 Tablespoons unrefined cold-pressed extra-virgin olive oil
  • Fine sea salt and freshly ground black pepper
  • ¼ cup pine nuts toasted
  • Optional: best quality balsamic vinegar for drizzling

Instructions
 

  • Place the dried apricots in a bowl with hot water to cover. Soak 10 minutes and drain. Chop coarsely or slice into slivers.
  • Separate the Swiss chard stems from the leaves. Dice the stems and keep separate. Coarsely chop the leaves.
  • Heat the oil over medium heat in a large skillet. Add the onion and cook for 1 minute. Add the chard stems and cook, stirring occasionally, until slightly tender, about 3 minutes. Add the chopped chard leaves and apricots. Lightly season with sea salt and pepper and sauté until the leaves are tender, about 5 minutes.
  • Sprinkle with pine nuts and serve immediately or at room temperature. You can also drizzle a few drops of balsamic vinegar, if desired.
Tried this recipe?Let us know how it was!

Sweet potato-coconut soup recipe

 

sweet potato-coconut soup|pamela salzman

We are a family of soup lovers, which is great since soup is generally easy to prepare and I can put leftovers into a stainless thermos the next day in the kids’ lunchboxes (ok, just the older girls; my 7-year-old son won’t be caught dead at school with a thermos.  More on him in future posts.)

sweet potato-coconut soup|pamela salzman

 

Given how much soup I make during the school year,  it says a lot that this sweet potato-coconut soup might have been last year’s favorite.  It is silky and sweet with a rush of orange color that gets me emotional.  But the best part is a little kick of cayenne that is just the perfect way to balance the sweet.  I know, I know.  Those look like yams.  At least that’s what the supermarkets would have you believe and it seems everyone these days is using “yams” and “sweet potatoes” interchangeably.  But technically they are sweet potatoes (either Garnet or Jewel, I can’t remember), and furthermore, “Yam Soup” doesn’t sound very sexy.

Before you think this soup is just another pretty bowl of goodness, allow me to toot the horn of the sweet potato.  This delicious root vegetable is outrageously high in Beta-carotene, a phyto-nutrient that has powerful anti-cancer properties, as well as iron, fiber, potassium and Vitamin C.  In addition, sweet potatoes are excellent vanguards against heart disease.  And yeah, the color is so … well, sweet.

sweet potato-coconut soup|pamela salzman

 

For the vegetarians and vegans in the crowd, feel free to use vegetable stock or water in place of the chicken stock.  You might also note the coconut milk in the ingredient list.  There seems to be a lot of controversial information about coconut products.  My opinion is that you would be wise to consume coconut products the way you would any other high fat food – in moderation.  But there is a lot of interesting evidence which supports coconut’s anti-viral, anti-bacterial properties since coconut is super high in Lauric Acid, a fatty acid found in breast milk with immune-boosting properties.  But nutrition aside, the real reason to enjoy this soup is because it’s just like a cozy hug on a cold night!

sweet potato-coconut soup|pamela salzman

 

sweet potato soup with coconut milk in bowl

Sweet Potato-Coconut Soup Recipe

Pamela
5 from 1 vote
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Soup
Cuisine American, Asian
Servings 6

Ingredients
  

  • 1 Tablespoon unrefined cold pressed, extra virgin olive oil
  • 1 Tablespoon unsalted butter
  • 1 large onion diced
  • 1 clove garlic finely chopped
  • 2 pounds sweet potatoes often labeled yams –red-skinned Garnet or Jewel, peeled and cubed or roasted and peeled
  • 3 cups chicken stock vegetable stock, or water
  • 1 teaspoon sea salt
  • ¼ teaspoon nutmeg
  • 2-3 Tablespoons 100% pure maple syrup
  • ½ 13- ounce can coconut milk*
  • several dashes or more of cayenne or to taste

Instructions
 

  • In a large pot, heat the olive oil and butter until melted. Add the onion and garlic and sauté over medium heat until tender and translucent, about 6 minutes.
  • Add the cubed sweet potatoes and toss to coat with the oil, butter and onions. Pour in the chicken stock or water, sea salt and nutmeg. Bring to a boil and lower the heat to a simmer. Cook partially covered until the sweet potatoes are tender, about 20 minutes.
  • Add the maple syrup, coconut milk and cayenne. Cook until heated through. Puree soup with an immersion blender or in batches in a blender. Taste for seasoning. Serve immediately or allow to sit off the heat to thicken slightly.

Notes

*If you prefer to use more coconut milk, use a full can and use 1 cup less chicken stock.
Tried this recipe?Let us know how it was!

Onion-braised grass-fed beef brisket recipe

 

grass-fed braised beef brisket|pamela salzman

Let me come right out and say that I don’t like to promote the consumption of too much beef for several reasons.  In our house we eat beef about three times per month, and when I make it I plan for about 3-4 ounces per person.   Furthermore, I only purchase GRASS-FED beef.  Call me old-fashioned, but I am a firm believer that if you are going to eat animal protein, then it should be an animal that was raised in a natural environment with a diet that is also native to that species.  With respect to cows, that means cows that graze in pastures eating GRASS.  There is plenty of research supporting the notion that grass-fed beef – compared to its confined feedlot counterpart – is lower in fat and contains cancer preventive, fat-burning properties.  Grass-fed beef also contains higher amounts of Omega-3 fats and is generally raised without the use of antibiotics and hormones.  It is almost like making a choice between eating a fit and happy animal which has eaten a health food diet, and eating a stressed out, overweight animal which was fed fast food its whole life.  If you need more convincing, please read Michael Pollan’s fantastic book, The Omnivore’s Dilemma.

There’s also the heavy environmental impact of raising cattle, which is less severe with grass-fed beef, but still a discouraging consideration.  That said …

Beef is a very warming food, more appropriate for the colder months, and it becomes even more warming when cooked with onions.  Brisket is a very tough cut that needs long, slow braising to help tenderize it.  If you like your brisket so soft that you don’t need a knife to cut it, this recipe will not disappoint.  The meat shreds easily and melts in your mouth.  Best of all, the house will be filled with a wonderful, warm aroma.  But do plan ahead since cooking this the day before helps to develop the mélange of flavors.  Really, the only way you can screw this up is by letting it dry out.  Lastly, be aware that brisket shrinks tremendously once it has cooked.  A 6-pound brisket fed a class of 12 women with enough for two of my kiddies to enjoy it as an after-school snack.

Onion-Braised Grass-Fed Beef Brisket Recipe

Pamela, adapted from Gourmet
A great dinner to serve in the cold months when you need a break from soups! Hearty, healthy, and filling.
4.50 from 4 votes
Prep Time 10 minutes
Cook Time 4 hours 30 minutes
Total Time 4 hours 40 minutes
Course Main Course
Cuisine American
Servings 8 -12

Ingredients
  

  • 1 5- to-6-pound grass-fed beef brisket preferably first cut
  • 3 Tablespoons olive oil
  • ¾ teaspoon sea salt plus more for seasoning
  • ¾ teaspoon freshly ground black pepper plus more for seasoning
  • 3 large yellow onions peeled and cut into ½-inch pieces (about 5 cups or 3 pounds)
  • 2-3 large garlic cloves minced
  • 1 teaspoon paprika
  • 3 medium tomatoes if in season, peeled, seeded and coarsely chopped (optional)
  • 2 cups water
  • 1 cup red wine or use all water

Instructions
 

  • Preheat oven to 375 degrees.
  • In a dutch oven or other heavy baking pan large enough to hold brisket, heat 1 tablespoon oil in oven 10 minutes. Pat brisket dry and season well with salt (I used about 4 teaspoons) and pepper on the top and bottom. Roast brisket in pan, uncovered, 30 minutes.
  • While brisket is roasting, in a large heavy skillet cook onions in remaining 2 tablespoons oil over moderately high heat, stirring, until softened and beginning to turn golden. Reduce heat to moderate and cook onions, stirring occasionally and reducing heat if necessary, until deep golden, about 20 minutes more. Stir in garlic, paprika, salt, and pepper and cook 1 minute. Stir in water and wine and bring to a boil. Spoon onion mixture and chopped tomatoes over brisket and bake, tightly covered, 3 ½ hours, or until brisket is tender. (Check pan every hour and if necessary, add more water.) Remove brisket from oven and let cool in onion mixture 1 hour.
  • Remove brisket from pan, scraping onion mixture back into pan, and chill, wrapped in foil, overnight. Spoon onion mixture into a 1-quart measure and chill, covered, overnight.
  • Preheat oven to 350 degrees. Discard fat from onion mixture and transfer to a blender. Add enough water to the blender to measure 3 cups total. Blend until smooth.
  • Slice the brisket against the grain as thick or thin as you prefer. In a large ovenproof skillet heat gravy until hot, add brisket and heat in oven 30 minutes. Or you can continue to heat on the stove, covered until heated through.
Tried this recipe?Let us know how it was!

Whole wheat pumpkin muffins recipe

 

whole wheat pumpkin muffins|pamela salzman

I prefer not to encourage too many desserts and sweets on this site.  There are so many reasons that sugar and refined sweeteners are bad for your health that I will devote an entire post to the subject in the future.  That said, we do have a need to satisfy sweetness, although not as often as we think we need to.   Whenever I make a dessert or sweet recipe, I aim to use far less sugar that is typically called for, or to substitute a less refined sweetener.

whole wheat pumpkin muffins|pamela salzman

 

These muffins are nothing you need to feel guilty about.  Full of nutrient-dense pumpkin, and made with whole grain flour and pure maple syrup, you’ll be making these for breakfast, lunch boxes, and soccer snacks.  They freeze well and can go from freezer to lunchbox.  By the time lunch rolls around, the muffin is ready to eat.

whole wheat pumpkin muffins|pamela salzman

People ask me all the time about making substitutions, especially making recipes gluten-free.  I have made these muffins successfully with several different gluten-free mixes, including Bob’s Red Mill and King Arthur.  I used Pamela’s (not me) once, but didn’t add Xanthan gum which I should have.  Also, feel free to sub out something else for the currants.  I did use mini-chocolate chips once for my son’s soccer team and not a one was left!

whole wheat pumpkin muffins|pamela salzman

 

whole wheat pumpkin muffins in a basket

Whole Wheat Pumpkin Muffins Recipe

Pamela
The perfect muffin recipe for fall! Enjoy with a cup of coffee or tea in the morning, enjoy as a mid-day snack, or eat as a dessert.
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast, Dessert
Cuisine American
Servings 12 muffins

Ingredients
  

  • 1 ½ cups whole wheat pastry or white whole wheat flour
  • ½ teaspoon sea salt
  • 1 teaspoon baking soda
  • ¾ teaspoon aluminum-free baking powder
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground cloves
  • ¾ cup pure maple syrup
  • 1 cup pumpkin puree NOT pumpkin pie filling or half a 15-ounce can
  • 1/3 cup melted butter or coconut oil
  • 2 large eggs
  • ¼ cup milk or water or almond milk
  • 1 teaspoon pure vanilla extract
  • ½ cup chopped walnuts pecans or currants

Instructions
 

  • Preheat oven to 350 degrees.
  • Line a muffin pan with liners.
  • Whisk all dry ingredients except nuts in a mixing bowl.
  • Blend all wet ingredients in a blender.
  • Add wet to dry and mix until just combined. Do not overmix. Stir in nuts or currants.
  • Using an ice cream scooper, scoop batter into muffin pan.
  • Bake for 25-30 minutes or until a tester comes out clean.
Tried this recipe?Let us know how it was!

 

How to make fresh pumpkin purée recipe

Few things say Fall like the pumpkin, along with all the delicious things that you can make with one.  Every year I stock up on multiples cans of pumpkin puree for muffins, pancakes, oatmeal and, of course, pie.  But this year is different.  After being discouraged by all the BPA in can liners that our bodies absorb, I decided pumpkin purée from scratch was worth trying.  Well, wouldn’t you know – not so difficult and not surprisingly the fresh pumpkin tastes infinitely better than canned!  Certainly it is way easier to pop a can open, but I am now a convert.  I tried multiple methods of cooking pumpkin – steaming, cut in half, covered.  The winner was roasting the pumpkin whole, with several slits cut into the flesh and tented with foil.  Most of the time, the pumpkin was flavorful and smooth.  Unfortunately, Mother Nature is not always consistent, so not every pumpkin turns out the same.

pumpkin puree|pamela salzman

pumpkin puree|pamela salzman

pumpkin puree|pamela salzman

pumpkin puree|pamela salzman

 

 

 

I’m sure pumpkin’s dark orange color is a clue to how rich it is in Beta-carotene, which your body converts to Vitamin A.  If not, you need to read my blog more often!  Also, let’s not forget that pumpkin is loaded with fiber, Vitamin C, Folate and Vitamin E.  Can you say nutritional powerhouse?

Roast away and freeze your purée for a rainy day.   Stay tuned for a delicious recipe using pumpkin purée.

pumpkin puree|pamela salzman

 

pumpkin purée in food processor

How to make Fresh Pumpkin Purée Recipe

Pamela
What's better than having fresh pumpkin puree? The perfect fall staple to keep on hand for all the Holiday recipes!
Prep Time 5 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 35 minutes
Course Dessert, Snack
Cuisine American
Servings 5 -6 Cups

Ingredients
  

  • 1 5-6 pound pumpkin

Instructions
 

  • Preheat the oven to 375 degrees.
  • Begin with a pumpkin suitable for eating, such as Sugar Pie. Poke the pumpkin all over with a knife and place on a parchment-lined baking sheet.
  • Tent with aluminum foil and bake for about 1 ½ hours* until very tender and starting to lose its shape.
  • When the pumpkin is cool enough to handle, cut in half and remove the seeds and stringy center. Separate the flesh from the skin and puree the flesh in a food processor until smooth. Do this in batches, if necessary.

Notes

A smaller pumpkin requires less cooking time.
Tried this recipe?Let us know how it was!

Homemade chicken stock recipe

Homemade Chicken Stock | Pamela Salzman

I am starting my first post with one of my obsessions – homemade chicken stock.  Since chicken stock is something I use quite regularly, especially during soup season, I thought it would be a good idea to get a recipe out there right off the bat.

A chicken stock made from scratch is heads and shoulders above anything you can buy in a box or (worse) a can.  Not only is the taste superior when you make it yourself, but it is so much more healthful, too.  When the kids go back to school and the weather turns colder, it is very important to nourish ourselves with foods that boost the immune system.  Prepared properly, chicken stock is rich in minerals, aids in digestion, and strengthens the immune system.

homemade chicken stock | pamela salzman

 

Making stock does not require a lot of work, but it does take some time on the stove to simmer.  I like to make stock on a day when I know I’ll be around for 5 hours or so and I usually make 2 large stockpots at once.  Stock can stay in the refrigerator for 3-5 days or be frozen for up to 3 months.

homemade chicken stock|pamela salzman

Just so you know, I’m all about efficiency, and this is the first of many opportunities to apply “green” principles — which can save you some green.  Let’s say you just made a flavorful roast chicken last night – instead of tossing the carcass in the garbage (this is a simple example of adaptive reuse!), save it for chicken stock, it will yield a very rich broth.  That way you get multiple meals from a single purchase, saving you time and money.  Who said it wasn’t easy to be green?

Pamela Salzman 11

homemade chicken stock|pamela salzman

Tips for making a flavorful, nutrient-rich stock:

  • Bones!  Use fresh chicken parts such as backs, necks, wings and feet, if you can get them.  (Toss the feet in the pot first so they don’t float to the top and stick out.  That really freaked me out the first time I did that!)  You can also use a whole chicken if you like to have poached chicken meat to use afterwards.
  • Cold water – it will draw lots of flavor from the bones.
  • A gentle simmer – this will result in a clear broth.
  • A little acidity (such as vinegar) – to draw lots of minerals and amino acids from the bones.
  • Time – the longer it simmers, the more flavor you will have.
  • Turkey, too – you can do the same thing with your leftover turkey carcass from Thanksgiving.

 

Let me just warn you right now – once you’ve cooked with homemade stock, you’ll never go back to a box!

homemade chicken stock|pamela salzman

 

homemade chicken stock | pamela salzman

 

Photo by Sarah Elliott for Pamela Salzman
chicken stock by carrots, celery, and onions sitting on a table

Homemade Chicken Stock Recipe

Pamela
The perfect staple to have on hand - can be used for soups and easy to prep ahead for Holiday dishes!
5 from 1 vote
Prep Time 15 minutes
Cook Time 5 hours
Total Time 5 hours 15 minutes
Course Soup
Cuisine American

Ingredients
  

  • 1 whole free-range chicken or 4 pounds of bony chicken parts, such as backs, necks and wings (if you can get chicken feet, use them!)
  • 6 quarts cold water*
  • 1 Tablespoon apple cider vinegar**
  • 1 large onion peeled and halved
  • 2 carrots peeled
  • 2 celery stalks cut if necessary
  • fresh parsley few sprigs
  • 2 teaspoons sea salt

Instructions
 

  • Wash the chicken and remove gizzards from the cavity. Place chicken and/or chicken parts in a large stainless steel stock pot. (You can cut the chicken into pieces if you need to in order to fit in the pot.) Add the cold water and vinegar. Put the temperature on high and bring to a boil.
  • Immediately turn heat to low and skim with a slotted spoon any foam that rises to the surface. Try not to skim any of the fat or you will lose a bit of flavor. At this point, it is important to keep the stock to a bare simmer and NOT a boil.
  • After skimming off all the foam, add all the vegetables except the parsley. Cook uncovered at the gentlest possible simmer for 4 to 5 hours. (I like to go as long as 12 hours). You want to see tiny bubbles just barely breaking the surface. If the heat from the burner does not go low enough, partially cover the pot or leave your stock pot half on the heat and half off.
  • About 10 minutes before finishing the stock, add the sea salt and parsley (this will impart additional mineral ions to the broth).
  • Strain the stock into a large glass bowl. Remove the chicken meat from the carcass, if using a whole chicken, and discard the remaining solids. Cool before refrigerating.
  • Ladle through a fine mesh sieve into quart-sized containers or whatever size is most useful and refrigerate overnight. The next day, skim off the congealed fat at the top of each container. Refrigerate the stock for up to 5 days or freeze for up to 3 months. I have been using BPA-free containers from letsgogreen.biz as well as Sistema. I also reuse glass quart-size jars from yogurt and Vegenaise. Just soak the labels off and wash before adding your stock.

Notes

*Cold water draws the flavor out of the meat and bones.
**Acidic wine or vinegar adding during cooking helps to draw minerals, particularly calcium, magnesium and potassium, into the broth.
Tried this recipe?Let us know how it was!