TASTY. HEALTHY. CHEAP.

TO MOM, DAD, AND MY BROTHER,

DAVID, WHO SUPPORTED ME
WHEN I DROPPED OUT OF UNI
TO MAKE INTERNET VIDEOS.
LOOK, I HAVE A BOOK NOW!

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TASTY. HEALTHY. CHEAP.
BUDGET-FRIENQLYRECIPESWITHEXCITNGFLAVORS
KEVIN TATAR
CREATOR OF KWOOWK
CONTENTS

Introduction 06

CHAPTER 1: CHAPTER 2: CHAPTER 3: CHAPTER 4:

BASICS 10 BREAKFAST TIME 30 ON THE GO OR AT INSTANT CLASSICS 78
Equipment 12 Foolproof Breakfasts 32 THE DESK 54 Meals That Got Me
Handheld Meals 56 Through College 80
My Staple Ingredients 14 Global Breakfasts 44
Salads 67 Comfort Foods 90
Basic Techniques and Egg-cellent Breakfasts 48
Terminology 18
Basic Recipes 22
CHAPTER 5: CHAPTER 6: CHAPTER 7: CHAPTER 8:
DINNERTIME 98 PASTA AND PARTY ESSENTIALS 138 SWEETS AND TREATS 156
Dinner for One 100 BOWL FOOD 118 Crowd Pleasers 140 Desserts 158
Date Night Recipes 108 Pasta 120 Finger Foods 148 Sweet Tooth Snacks 167
Bowl Food 128

Acknowledgments 172
About the Author 173
Index 174
INTRODUCTION
Welcome to my first book! You probably these recipes may not come out exactly something that brings people together,
know me best as the creator behind the as you planned, at first, but you’ll find it something that’s more than just fuel for
KWOOWK videos. Whether you’ve already doesn’t really matter: You will always end your day. This is the spark that ignited my
tried some of my recipes by following along up with something to eat (okay, unless love for cooking.
online or not, I am glad you decided to give you truly walk away from the stove or
this book a chance. oven!), and you should be proud of what A few years down the road, I left my
you create. home country of Romania to travel to
WHAT TO EXPECT IN THIS BOOK the Netherlands for my studies. I was a
This is not a fancy book! I developed these THE RECIPES: IT ALL STARTED clueless 18-year-old trying to figure out
recipes so anyone, regardless of cooking WITH TASTY AND CHEAP life, and cooking for myself was a priority.
experience, can make something delicious While healthy (or healthy-ish) recipes are There was this stereotype that college
with easy-to-find ingredients and a a big part of what I do (more on that in a cooking was BAD—instant noodles,
minimal investment in cooking equipment. bit!), I think most people started following frozen pizza, fast-food burgers, and the
All recipes are easy to master and can (and me because they wanted tasty recipes occasional deep-fried “kroketten” (a Dutch
likely will) become part of your weekly they could make with minimal investment. mystery meat formed into a log). Although
meal rotation. I have a lot of fans still in college, or just I think these foods have their place, I
getting out of school, and they mostly didn’t buy this idea. I started looking into
In short, this book is all about getting want fast, fresh meals that don’t break ways I could, on a limited budget, make
you to make that first step in the kitchen the bank. nutritious meals that I actually looked
confidently and own your failures while forward to eating.
there!—or take the next step and cook My biggest inspiration in my cooking
more than you do today. I want you to journey was my grandma. When I was I didn’t do this to prove a point. I simply
discover the joy of combining everyday a kid, we cooked together for the whole enjoyed it, and I wanted to share this joy
ingredients into new dishes that you can family, and I was (at least in my mind) with the world. I believe home cooking,
modify as you see fit and that taste good, an essential part of this process. She especially for young people, is an essential
too. And, yes, some of your attempts at made me understand the value of food as skill that is part of a more sustainable

6 | TASTY. HEALTHY. CHEAP.

future. I took this idea, combined it with SO, WHAT IS HEALTHY? Sure, healthy can mean nutritious, low
simple recipes approached from a curious “Healthy” is a big word that is also part of in calories, low in sugar, high in fiber,
and easy-to-understand perspective, the title of the book you’re reading right or rich in probiotics. All these things
and created the videos that you may now. (Hi, again! Thanks for reading this!) are important, and they are often a
know me from. consideration for the recipes I create. But
Most people don’t know this, but I started I want you to understand that healthy can
This book is a reflection of how I entered cooking because of fitness-related goals. mean lots of things, and different things
the vast world of cooking, as someone Yet, it didn’t take long before I developed to different people. Whether you’re eating
who knew next to nothing to start. You a distaste for the “food is just fuel” a cookie because it reminds you of being
may notice I’m imprecise and informal mentality that is all too common these a kid, savoring a piece of cake with friends
in the way I write these things: I am not days. I instead came to the realization that for a special occasion, or devouring a
a formally trained chef; I am simply a maybe a dish shouldn’t just be a collection plate of cheesy nachos by yourself after a
guy who likes making food at home and of numbers that determines how “healthy” tough week, there is no need to feel guilty.
sharing it with the world. But I do think I am. All these things fall under my definition
there’s value from this perspective, and I of healthy! After all, in moderation, even
tried to give you as much value as I can in “junk food” or sweets can be fuel—in
this book. this case, fuel for the mind or for social
enjoyment!

8 | TASTY. HEALTHY. CHEAP.

Our relationship with food is complicated. OWNING YOUR RESULTS the process. This is a valuable skill for
I believe we shouldn’t be so quick to slap Of course, as you get more confident and any cook to develop! Approach cooking
labels on things. Just be mindful about creative in the kitchen, you might take from this book with a learning and self-
what you’re eating and be nice to yourself. more risks or pay less attention to your task developing mind-set: Don’t just follow
The last thing I want you to do is to think of at hand. So, when something goes wrong along blindly; teach yourself how to
these recipes solely in terms of numbers. (because it will), don’t get discouraged; connect with the food you’re cooking. I
Flavor and satisfaction are important, too. look at it as an opportunity to improve. know it may sound abstract, but once you
So, whenever I use the word “healthy,” I Look back at your process analytically, develop that connection, you’ll understand
generally mean within a commonsense considering what effects every step had on your food on a different level.
approach to eating, including lower in the final product and where things might
calories, nutritionally balanced, more have gone awry: You’ll be a better cook in For example, knowing when food is done is
veggies, less fat, less processed sugar, no time with this approach. tied to observing it for doneness cues. Look
realistic portion sizes, etc. Take this and smell the onions in the pan. What
word with a “grain of salt,” and consider However, please don’t bring out your color do they have? See how they behave
what healthy means to you. Now, go have notebooks and treat this like math class when you move them. Taste and touch.
some fun. or a precise science. That is unrealistic Are they soft? Can you hear the sizzle in
and unsustainable—just try to develop the pan? Do they look or smell like they’re
a feel for it over time, and acknowledge burning? Maybe it’s time to turn the heat a
ADAPTING THE RECIPES
your mistakes in a nonjudgmental fashion. bit lower even though I wrote instructions
These recipes aren’t exact blueprints
The kitchen is not a sacred place for that say to cook it on high heat for another
you need to follow precisely. Many
precision and limitation. It should be a minute.
utilize techniques you can apply in your
liberating environment where you’re free
own ways, according to your preferences
to make creative decisions based on your Listen to your intuition and trust your
and needs.
imagination and your feelings. senses! You got this!
—Kevin Tatar
Want to incorporate your favorite local
In fact, something that always makes
and seasonal ingredients in a recipe? Go
me happy is that, every time I mess up
for it! After you’ve cooked a few recipes,
a recipe, I almost always think to myself
maybe you’ll combine two techniques from
while eating it, You know, this is actually
two different recipes in something new
pretty tasty!
you dreamed up. There’s a lot of room for
creativity and experimentation in cooking,
and nothing would make me happier COOKING INTUITIVELY
than seeing you use these recipes as a When you read these recipes and try to
springboard for your own creative cooking. make them, focus on your feelings and
intuitions, and use all of your senses in

INTRODUCTION | 9
CHAPTER 1:

BASICS

10 | TASTY. HEALTHY. CHEAP.

Equipment
My Staple Ingredients
Basic Techniques and
Terminology
Basic Recipes
12
14

18
21
Other Things

1
Boiled Eggs, the Easy Way 22
Veggie Stock from Scraps
Pickled Red Onions and

Straightforward Chicken
Breast
Herby Yogurt Sauce
and Dip
Perfect Rice Every Time
23

24

25

26
27
EQUIPMENT
Let’s get you set up and ready to I’d say 99 percent of these recipes require also advisable to have one cutting board
cook with some essential concepts basic, minimal kitchen equipment and for raw meats and another for things such
tools. Even if you don’t have all these as vegetables, nuts, etc., to avoid cross-
that will guide you through this book.
things, don’t worry; you can probably contamination.
still create the recipes successfully with
whatever you have on hand (unless you just FOOD PROCESSOR OR BLENDER
moved into your own place and haven’t I know these are different tools and
bought a single pan yet!). technically used for different reasons,
but I manage just fine with only one of
BAKING DISHES them. Either tool will help with sauces,
If you are one of the lucky people who has smoothies, soups, chopping, and many
an oven, take full advantage of it. A baking other things. Get heatproof versions for
sheet is essential for your everyday oven maximum versatility.
needs. Use it to roast vegetables and
proteins, bake cookies, and many other GARLIC PRESS
things. I also use a 9 × 13-inch (23 × Although this might seem as if it’s a totally
33 cm) glass baking dish for casseroles, unnecessary gadget, I use fresh garlic so
lasagna, or mac and cheese. much that I literally could not not use this.
It’s inconvenient to chop a tiny garlic clove
CUTTING BOARD and dirty a cutting board and a knife. This
Forget that tiny plastic cutting board that is better, trust me.
seems to come with every apartment.
When it comes to cutting boards, my motto KNIVES
is the bigger the better. I have a large A good chef’s knife is very important to
wooden board that’s always on my counter have. It’s a tool you will use for almost
for easy chopping and assembling. It’s everything in this book!

12 | TASTY. HEALTHY. CHEAP.

 RICE COOKER
This is not a necessity BUT, hear me out.
If you eat a lot of rice, it’s a lifesaver. My
rice cooker cost $20 and does the job.
It’s super convenient to just turn it on and
forget about it, and it makes perfect rice
every single time.

SPATULAS, WOODEN SPOONS,

AND SPIDERS
When it comes to stirring, frying, flipping,
boiling, and overall manipulating of food
that is actively cooking, I suggest keeping
the following on hand: a rubber or silicone
spatula, a sturdy wooden spoon, a wide
plastic or metal spatula, and a spider for
flipping things such as eggs, pancakes, or
burgers, or removing items from water or
hot oil.

Pro tip: Since it often lives in the same

drawer, a whisk is indispensable for
situations where you have to whisk things.
(Hence the name!)

STORAGE CONTAINERS
My advice here is to buy a set of quality
food storage containers that have tight-
fitting lids as soon as you’re able to. They’ll
be useful to either refrigerate or freeze
leftovers and large quantities of food for
Invest in a good chef’s knife, even if it PANS, SKILLETS, AND POTS
costs more than you’d like to spend. You later use and to avoid food waste. Also,
To cook, you will need something to cook
don’t need to go crazy though; just find make sure to get some glass jars with
in. To me, pans and skillets are kinda
one that is sharp, with a handle that is lids. Not only can you store pantry items
interchangeable: I have a few different
comfortable for you. such as flour and oats in them, but also
sizes of nonstick pans, a large stainless-
homemade sauces and pickled stuff, and
steel skillet for browning protein and
Why invest here? Well, this single knife you can even freeze soups and other items
veggies, and a saucepan.
can do just about any kitchen prep job in them if batch cooking for future meals.
you need to do. Though, if you have the I also suggest buying a large, deep soup
budget, I also recommend a serrated knife pot with a lid for making soups and stocks,
for bread and soft vegetables such as as well as a Dutch oven or other heavy-
tomatoes as well as a simple paring knife bottomed pot for braising, slow cooking,
for more precise tasks. and a whole lot more.

BASICS | 13
MY STAPLE INGREDIENTS
Everyday cooking becomes easier ACIDS I live; (3) I really like it. You’ll probably
when you can rely on a few essential Acidity is a key element in balancing the notice this bias, so I just wanted to give
flavor of a dish. Fresh lemon and lime you a head’s-up.
ingredients kept handy in your pantry
juice are my favorites for this purpose, but
or fridge. These are my favorites,
stock up on vinegars as well. Rice vinegar EGGS
and the ones you’ll see throughout is popular in my house, but apple cider A staple if ever there was one. They’re
the book. That said, once you start vinegar and distilled white vinegar are cheap, nutritious, and convenient. Eggs
cooking, your staples may be a little equally effective at adding that splash to are used in many recipes in this book—you
different. liven up the flavors. should definitely have them in your fridge.

CANNED BEANS FATS

My love for canned beans has already Most of my cooking is done with a
become a bit of a meme in my community. medium-priced extra-virgin olive oil. You
I use chickpeas and black beans in don’t need to buy top-of-the-line olive oil
lots of my recipes because they’re just for your day-to-day cooking, but make
so versatile, inexpensive, tasty, and sure to invest a little bit more in an oil you
nutritious. Check out my Chickpea Wrap would use for salad dressings and sauces,
(page 60) and The Best Black Bean and to drizzle over a finished dish to add a
Burger You’ll Ever Eat (page 100). Highly bit of extra fat, flavor, and silky mouthfeel.
recommended! When a recipe calls for a neutral-flavored
oil, my favorites are sunflower oil and
CHICKEN peanut oil, but you can use any sort of
Chicken is, perhaps, my second most- vegetable oil with a higher smoke point,
used protein (behind beans, of course), meaning it will perform well over a higher
for many reasons: (1) I’m just used to it; heat without reaching the smoking and
(2) It’s inexpensive and convenient where burning point as soon as some other oils,
such as olive oil.

14 | TASTY. HEALTHY. CHEAP.

When I do use butter, I always use unsalted separately as you will never catch me OATS
butter to help manage the overall sodium out of garlic, onions, fresh hot chiles, I always have old-fashioned rolled oats
in my foods. My recipes do not specify and fresh ginger. These ingredients have in my pantry. Not only can you create an
unsalted butter, so use what you have tons of flavor and form the base layer for unlimited array of cheap and nutritious
and prefer. many dishes. You can use them in almost breakfast dishes and desserts with them
anything: curry, guacamole, pasta sauces, (like Peanut Butter Banana Baked Oats,
FRESH VEGETABLES salsa, soups, stir-fries, and so many more. page 35, or Cinnamon Apple Crumble,
Take advantage of what’s in season and page 162), but they can also be used in
local at your farmers’ market or grocery GOUDA CHEESE other ways as a fiber-rich substitute for all-
store for less expensive, better-tasting I mention this because my use of Gouda purpose flour, as in my Healthier Chocolate
veggies. Quality fresh vegetables will might be a bit strange for my non- Lava Cake (page 158).
instantly upgrade your food, trust me. European readers. I use Gouda cheese A
I like all vegetables, but my most common LOT because I’m based in the Netherlands RICE
staples are bell peppers, carrots, broccoli, (aka where Gouda comes from), and it’s I use rice a lot as a base carb in my recipes,
eggplant, potatoes, and tomatoes. incredibly accessible and cheap here and you can use leftovers to make the most
because it’s locally produced. If you can’t delicious fried rice. (Try The Leftover Fried
GARLIC, ONION, AND OTHER find Gouda or prefer something else, try Rice, page 80, to see what I mean.)
AROMATICS cheddar, Gruyère, or pepper Jack in any
Although part of the fresh vegetable recipe that calls for Gouda.
category, I call out these ingredients

BASICS | 15
16 | TASTY. HEALTHY. CHEAP.
The type of rice you choose depends on SPICES AND HERBS (DRIED AND FRESH) TORTILLAS
your preference. I choose a short-grain The easiest way to improve the flavor of These wraps are essential in my kitchen.
sushi rice for the most part because I find any dish is with herbs and spices! I suggest They are a delicious delivery mechanism
that it provides the most versatility in finding your favorites and always having for a quick, satisfying meal when you’re
my cooking. Other popular options that them on hand to flavor-blast any meal. My in a hurry, and they can also be used
I use a lot include basmati, brown, and essentials include black pepper, smoked many ways.
jasmine rice. paprika, garlic powder, dried thyme,
ground cinnamon, and, of course, salt. Because I haven’t honed my from-scratch
SWEETENERS AND SEASONINGS Speaking of salt, I use kosher salt for tortilla-making skills, I buy these in the
just about everything when it comes to grocery store for convenience. I always
HONEY AND MAPLE SYRUP cooking. Its bigger, flaky grain makes it have small 6-inch (15 cm) tortillas on
I do realize these are just liquid forms
easier to control the amount of salt I’m hand for any taco-related recipes, and
of sugar, but I virtually always choose to
adding using my hands. I also use flaky I use large 12-inch (30 cm) tortillas for
sweeten my dishes with them instead of
sea salt for finishing purposes, such as wraps and burritos.
refined granulated sugar. I find that honey
topping chocolate brownies for a salty,
and maple syrup also provide a deep,
earthy flavor to recipes, and having them
crunchy contrast. YOGURT
in liquid form makes them more versatile. Full-fat plain Greek yogurt is my go-to base
As for fresh herbs, they obviously don’t for healthier sauces and dips, nutritious
have the shelf life of dried, but add desserts, and breakfast dishes. You can
SOY SAUCE irresistible pops of flavor to your cooking,
I admit, I am a total soy boy. I never run even marinate meat and poultry in this
especially when added just before serving. stuff: It’s simply an overpowered and
out of soy sauce in my home. I have
Pastas, sauces, marinades, and really underutilized ingredient you must have.
multiple bottles of different soy varieties
anything, even nachos, can be a candidate
and I use them all. Invest in a big bottle
for using fresh herbs for flavor, and you
of quality soy sauce and refrigerate it for
can use the leftovers for stocks so you
maximum taste. You can use it in cooking,
don’t waste anything. My go-tos are fresh
in marinades, in dressings and sauces, and
parsley, chives, cilantro, and basil.
as a general umami finisher for your meals.

BASICS | 17
BASIC TECHNIQUES
AND TERMINOLOGY
There are a few basic techniques and
terms I want to go over because I use
them a lot and you need to know how
to do them to create the recipes in
this book. Don’t worry—everything’s
simple and always gets easier with
practice.

BUTTERFLYING COOKING UNTIL FRAGRANT

To cook thicker or unevenly sized pieces of When cooking aromatics—chiles, garlic,
protein, such as a chicken breast or pork onions, and spices—a good cue to look
chop, evenly and easily, we sometimes do for (or, rather, smell) is that pleasant
something called “butterflying” it. This scent that releases into the air that will
just means to cut through the middle of alert anyone in the house that food is on
the protein horizontally, using a sawing the way. When that happens, whatever
motion, but without cutting all the way aromatics are in your pan are ready for the
through, so you can open it like a book, next step of the cooking process.
creating a thinner cut of meat.

18 | TASTY. HEALTHY. CHEAP.

CUTTING AGAINST THE GRAIN DEGLAZING THE PAN FINELY/ROUGHLY CHOPPED
The “grain” refers to the direction of the The act of deglazing a pan refers to stirring When chopping anything it’s important
muscle fibers in meat. To cut against them some liquid into a hot pan after cooking a to go for a specific size, depending on its
means to cut in a perpendicular direction piece of meat or vegetables to help release purpose, and to chop ingredients uniformly
to them, across the fibers, shortening the browned, caramelized bits (see Fond, in size so they cook at the same rate. For
them, which makes the final cooked pieces page 21) stuck to the bottom of the pan. example, I like using finely chopped herbs
more tender to eat. Those bits have lots of delicious flavors you in dips and sauces and for garnish, but I
want incorporated into your dish or sauce. will go for a less careful rough chop (kinda
randomly chopping in bigger pieces) for
soups and such, and a smaller in-between
dice for dishes that are quicker cooking.

BASICS | 19
 FOLDING A BURRITO
Mastering this technique will automatically
make you cooler, and I don’t think I have
to explain why. Practice a couple of times
and you’ll be a burrito-folding master in
no time.
Lay a tortilla on a flat work surface.
Place your burrito fillings just below the
midline of the tortilla, leaving some space
on the sides.
Fold in the sides until they reach the
filling, and while holding them down, use
your thumbs to pull the bottom of the
tortilla up and over the filling.
Tuck in the leftover sides under the main
fold and finish by rolling the burrito tightly.

20 | TASTY. HEALTHY. CHEAP.

FOND SAUTÉING
The fond is the browned, caramelized To cook food quickly in a pan over a higher
bits of food that remain in the pan after heat with a small amount of oil while
cooking meat or vegetables. It’s full of tossing and stirring.
flavor and should never be discarded.
STIR-FRYING
REDUCING A variation of sauté, but a bit quicker and
Simmering liquid until some of the water more intense. This is my go-to cooking
or other liquid evaporates, creating a technique, and it refers to cooking
thicker, more concentrated consistency ingredients quickly over high heat in hot
and flavor. oil, tossing and stirring vigorously.

SALTING PASTA WATER

A lot of chefs and random internet cooking
experts will suggest salting your pasta
water until it “tastes like the ocean.”
And look, I don’t wanna pretend to know
more than they do, but that direction is
unnecessarily vague and could lead to
adding way too much salt. A simple rule
I follow is for every 1 pound (454 g) of
pasta being cooked, add 1 tablespoon
(10 g) of kosher salt. Use more or less,
depending on how salty your other
ingredients are.

BASICS | 21
 BASIC RECIPES
The following recipes will give you a
strong base for your meal building
and teach you some basic techniques
to improve your overall cooking skills.
You will also need these things for
many recipes throughout the book, so
it’s a good place to start.

BOILED EGGS,
THE EASY WAY
YIELD: MAKES 4 EGGS

The humble boiled egg. It’s not as flashy as its fancy and exciting egg friends,
such as poached eggs and French omelets, but it’s always there for you when
you need it. Boiled eggs are simple, practical, delicious, and versatile. This is
an easy guide to making any sort of boiled egg—from soft to hard.

INSTRUCTIONS While the eggs cook, fill a large bowl with

Fill a large pot with enough water to ice and water.
completely submerge the eggs and bring
it to a boil over high heat. Once boiling, When the eggs have cooked to your liking,
immediately turn the heat to medium-low immediately transfer them to the ice bath
and keep the water at a gentle boil. and let cool for 2 to 3 minutes. This will
stop the cooking process and make them
Using a spider or a large spoon, carefully easier to peel.
lower the eggs into the water. Cook for 7 to
12 minutes, depending on how soft or hard Pro tip: Peel the eggs under a stream of
cold water to remove the shell easily.
INGREDIENTS you want them boiled (7 minutes = soft-
boiled; 8 minutes = medium soft-boiled
4 large eggs [my favorite]; 9 minutes = medium-boiled;
12 minutes = hard-boiled).

22 | TASTY. HEALTHY. CHEAP.

VEGGIE STOCK
FROM SCRAPS
YIELD: MAKES ABOUT 3 QUARTS (2.8 L)

I have to admit, I usually have a hard time making things from scratch, just INGREDIENTS
because it’s not as convenient, but in this case, the amazing flavor of this
1 large zip-top bag full of veggie
stock cannot be overstated. Collect the vegetable scraps, skins, and leftovers
scraps
that you use throughout the week in a zip-top bag and throw it in the freezer
1 onion, halved
until you’re ready to cook. Keep things like potato skins and bits, carrot peels
and trimmings, fresh herb stalks and unused herbs, corn cobs, asparagus 1 head garlic, halved horizontally to
trimmings, chopped broccoli stalks, onion skins and leftovers, but stay away expose the cloves
from strongly flavored vegetables, such as Brussels sprouts and turnips, that 1 celery stalk, chopped
can take over the flavor of your stock. When the bag is full, create the best 1 small bunch fresh thyme (optional)
stock from what would otherwise be trash. You can use it for soups, sauces,
Kosher salt
braised meat dishes, and anything else needing a flavorful liquid. Isn’t that
cool? Come on, admit that it’s cool.

INSTRUCTIONS Strain the broth through a fine-mesh sieve

Empty your scrap bag into a large soup and discard the solids. Use immediately, or
pot and add the onion, garlic, celery, and refrigerate in an airtight container for up to
thyme (if using). Add enough water to fully 5 days, or freeze for up to 4 months.
submerge the veggies and bring to a boil
over medium-high heat. Once boiling,
turn the heat to low and simmer the stock,
partially covered with a lid, for about
30 minutes. Taste and season with salt.

BASICS | 23
PICKLED RED ONIONS
(AND OTHER THINGS)
YIELD: MAKES 1 QUART (960 ML) PICKLES

I used to think pickling was a complex and highly precise process that I INGREDIENTS FOR THINGS
could never implement in my cooking. That is until I figured out that, well, TO PICKLE:
it’s actually extremely easy. The first thing I learned how to pickle was red
Thinly sliced red onion
onion, and this has become essential in my day-to-day cooking. Here’s a
really low-effort way to make your own pickles and have them for a long Carrot sticks (small to medium-size)
time in the fridge. Green beans, trimmed
Sliced fresh red chiles
INSTRUCTIONS To make the brine: In a small saucepan Sliced cucumbers
To start your pickle: Decide what you over high heat, combine the vinegar, water,
want to pickle (for example, let’s say red and a generous sprinkle of salt. Bring to a
onion), prep it (thinly slice, in this case), boil. Once boiling, turn off the heat, then INGREDIENTS FOR OPTIONAL
and fill a 1-quart (960 ml) glass mason jar pour the liquid into the jar, completely
FLAVOR ADDITIONS:
with a lid with the ingredient. Make sure covering the red onion (or whatever you’re
everything is loosely packed and doesn’t pickling). Let cool to room temperature, Fresh herbs (such as thyme or
fill the jar entirely. uncovered, then close the jar with a tight- rosemary)
fitting lid and transfer to your fridge. You
Garlic cloves, peeled
To create added flavor: Add flavor can keep these pickles for several months,
enhancers to the jar to taste (if using). but I suspect they will be gone before that. Black peppercorns
I add 2 or 3 garlic cloves and a couple of Mustard seeds
thyme sprigs, but use the flavors you like.
Red pepper flakes

24 | TASTY. HEALTHY. CHEAP.

STRAIGHTFORWARD
CHICKEN BREAST
YIELD: MAKES 2 BREASTS

Chicken breast gets a bad rep for blandness and dryness, but that’s mostly INGREDIENTS
because many people have no idea how to cook it properly. This is juicy,
2 boneless, skinless chicken breasts
flavorful chicken breast that you can whip up in less than 10 minutes.
Kosher salt and ground black pepper
Vegetable oil for frying
INSTRUCTIONS Season the chicken with a generous
Pat the chicken breasts dry with a paper sprinkle of salt and lots of pepper, then rub
towel. Using a sharp knife, score the the seasoning into all the crevasses.
breasts in a checkered pattern, meaning
to make crosscuts across the breast, Place a large skillet over medium-high
diagonally, to about half the thickness heat, add enough vegetable oil to coat the
of the breast. We do this to expose the bottom of the skillet, and heat the oil until
chicken to more seasoning and to make it shimmers. Add the chicken, scored-
cooking faster and more even. side down. Cook for 3 to 4 minutes until
browned, and flip. Cook for 3 to 4 minutes
more until browned on the second side.
Transfer to a plate and let cool for 2 to
3 minutes and you’re ready to eat!

BASICS | 25
HERBY YOGURT
SAUCE AND DIP
YIELD: SERVES 4

You will see a variation of these a lot in my recipes, so I thought I’d give them INGREDIENTS
a formal introduction. I make simple yogurt-based dips and sauces because
½ cup (120 g) full-fat plain
they’re a much more nutritious alternative to other store-bought stuff and
Greek yogurt
they also taste better. I use this as a base for poached eggs, a spread for
¼ cup (weight varies) finely chopped
sandwiches, and, most often, a dip for snacks.
fresh herbs (parsley, chives, cilantro)
1 garlic clove, minced
INSTRUCTIONS
Juice of ½ lemon
In a medium-size bowl, stir together all the
ingredients using a whipping motion until
incorporated. Refrigerate leftovers in an
airtight container for up to 1 week.

26 | TASTY. HEALTHY. CHEAP.

PERFECT RICE
EVERY TIME
YIELD: SERVES 2

Now, you may remember I told you to get a rice cooker. But, if you still don’t INGREDIENTS
have one, I’ll try to save you with this easy way to make rice in a pot. Again,
1 cup (200 g) white rice (basmati,
not as easy as a rice cooker, but still easy.
sushi rice)
1½ cups (360 ml) cold water
INSTRUCTIONS In a medium-size pot, combine the washed
Pinch of kosher salt
This first step is crucial, so don’t skip it! rice, cold water, and salt. Place the pot
Wash the rice in a fine-mesh sieve under a over high heat and bring to a boil. Once
stream of cold water for 1 minute, making boiling, immediately turn the heat to the
sure all the rice grains are thoroughly lowest setting and cover the pot with a
rinsed. This ensures the result is light lid. Simmer for 10 minutes and don’t lift
and fluffy. the lid!

Turn off the heat and move the pot away

from the heat. Let the rice steam, with the
lid on, for 5 to 10 minutes, depending on
how patient you are.

Fluff with a fork and, boom, you’ve got

perfectly cooked rice.

BASICS | 27
NOW LET’S KW
T’S KWOOWK!
CHAPTER 2:

BREAKFAST TIME
I consider myself an advanced breakfast eater, and I am
also very opinionated about it. These are some recipes
that rank high on my breakfast scale.

30 | TASTY. HEALTHY. CHEAP.

FOOLPROOF BREAKFASTS
Superior Avocado Toast
Peanut Butter Banana
Baked Oats
Healthy(ish) Banana
Pancakes
Potato Breakfast Skillet
for One
Personal Power Smoothie
Custom Smoothie Bowls
32

35

36

38
41
42
Shakshuka

2
GLOBAL BREAKFASTS
Swiss Bircher Muesli
Middle Eastern–Style
44

47
EGG-CELLENT
BREAKFASTS
Fully Loaded Omelet
Bacon, Avo, and Egg
Breakfast Tacos
My Special Shakshuka
48

51
52
2
 FOOLPROOF
BREAKFASTS

Pro tip: Most avocado toast recipes

only require you to smash the avocado
with a fork and add lime juice and salt.
I respect that simplicity, but I take a more
interesting approach and make something
between an avocado salad and guacamole.

SUPERIOR
AVOCADO TOAST
YIELD: SERVES 1

The simple act of putting avocado on toast has come to define hipster eating INGREDIENTS
across the world. And, some mornings, there’s nothing better than the fatty
2 slices sourdough bread
goodness of avocado. Pair that with some toasted sourdough and barely
cooked egg yolk dripping over it, and I’m ready to pay $18. Just kidding— Olive oil for drizzling
we can make an even better version at home for a fraction of the cost. This 1 ripe avocado, diced (see Pro tip)
recipe makes two slices, which is one portion for me, but if you prefer, give 1 tomato, diced
the other slice to your crush.
½ shallot, finely diced
1 garlic clove, minced
INSTRUCTIONS creamy, chunky texture variation. Taste
Generously drizzle the bread slices with and add some salt. Spread the avocado Juice of ½ lime
olive oil on both sides. Place a skillet salad over the toast. Grated zest of ½ lime
big enough to hold both slices over
Top each toast with a soft-boiled egg 1 small bunch fresh dill, finely
medium-high heat, add the bread, and
(poached is overrated). Split the yolks chopped
toast for about 4 minutes per side until
golden brown. and season with salt. 1 small bunch fresh chives, finely
chopped
In a large bowl, combine the avocado, Pro tip: To dice avocado, cut the avocado
lengthwise around the pit and twist the 1½ teaspoons tahini
tomato, shallot, garlic, lime juice and
lime zest, herbs, and tahini. Using a fork, two halves to open. Insert the knife into Kosher salt
mix everything using a whipping motion the pit by carefully hitting it, and pull out
the pit with the help of the knife. Cut both 2 large soft-boiled eggs (see Boiled
(similar to beating eggs). This will break
halves into a checkered pattern, without Eggs, the Easy Way, page 22)
parts of the avocado and emulsify it with
the tahini and lime juice, leading to a cutting through the peel, then use a spoon
to scoop out the diced flesh.

32 | TASTY. HEALTHY. CHEAP.

 FOOLPROOF
BREAKFASTS

PEANUT BUTTER
BANANA BAKED OATS
YIELD: SERVES 4

I don’t wanna be overly dramatic, but this recipe changed my life. I ate INGREDIENTS
so much oatmeal one month that I think my blood might have been up 1 ripe banana, plus ½ (optional)
to 1 percent oat milk! But, then I discovered this oat recipe that feels
1 large egg
completely different. It’s almost like banana bread, but healthier and more
delicious. It melts in your mouth, and it has just the right level of sweetness, ¾ cup (180 ml) plant-based milk
with a nice crunch. Plus, this recipe is ideal for meal prepping (the whole 1 tablespoon (16 g) peanut butter
thing can be made in one baking dish) and it makes an easy-to-reheat 1 tablespoon (15 g) full-fat plain
breakfast or snack. Greek yogurt, plus more for topping
1½ teaspoons honey
INSTRUCTIONS until well incorporated. It will have a (for 1 cup (80 g) old-fashioned rolled oats
Preheat the oven to 350°F (180°C, or lack of a better term) sloppy consistency.
gas mark 4). 1 teaspoon ground cinnamon
This next step is highly customizable—add 1 teaspoon baking powder
In a 9 × 13-inch (23 × 33 cm) glass whatever mix-ins you prefer. I recommend
baking dish, mash 1 ripe banana using chopped walnuts for a bit of crunch and ½ teaspoon kosher salt
a potato masher or a fork (or your clean dried cranberries for a tart but sweet Handful of chopped walnuts
hands, whatever). addition. Stir those in.
Handful of dried cranberries
Add the egg, milk, peanut butter, yogurt, Slice the remaining half banana (if using)
and honey. These are your wet ingredients. and top the dish with those slices.
Give them a whisk until the egg is beaten Eat right away, while still warm, with a
into the rest of the ingredients. Bake for 40 minutes, or until the oatmeal dollop of yogurt on top. Or, refrigerate in an
is browned and crisp on top, but still moist airtight container for 2 to 3 days to have
Add the dry ingredients: oats, cinnamon, on the inside. throughout the week. Reheating is easy in
baking powder, and salt. Whisk the mixture the microwave on medium-high power for
about 1 minute.

BREAKFAST TIME | 35
 FOOLPROOF
BREAKFASTS

HEALTHY(ISH)
BANANA PANCAKES
YIELD: SERVES 1 OR 2

Look, I’m going to make a controversial statement, but don’t tell anyone: INGREDIENTS
I think pancakes are overrated. That’s right, I said it. That was, until I tried
2 very ripe bananas
these banana pancakes. The banana elevates the pancakes to a new, more
exciting level for me. These pancakes are fluffy and moist, with multiple Pro tip: If your bananas are not
dimensions in flavor. After years of lazy Sunday mornings, I finally came ripe, stick them, peeled, in a 350°F
(180°C, or gas mark 4) oven for about
up with a recipe that is more nutritious and easier to make than traditional 15 minutes until they turn black.
pancakes. Because the ripe bananas have natural sugars in them, we only They will now be ready to use for
need a small amount of brown sugar to take these pancakes to a ten. Serve any baked dish.
with sliced bananas, yogurt, or a drizzle of maple syrup. 1 large egg
¾ cup (180 ml) milk
INSTRUCTIONS I prefer a lumpier, chunkier batter, which
2 tablespoons (30 g) full-fat plain
In a large bowl, mash the bananas with is why I recommend not overmixing
Greek yogurt
a potato masher, fork, spoon, even your everything.
(clean) hands. It’s okay to leave a few Splash of vanilla extract
chunks. Heat a large skillet or griddle over medium
1 cup (120 g) all-purpose flour
heat and add about 1 tablespoon (14 g)
Add the egg, milk, yogurt, and vanilla. Stir of butter to melt. Working in batches, 1 tablespoon (14 g) dark brown sugar
until everything is thoroughly incorporated using a ¼-cup or 1/3-cup measure, scoop 2 teaspoons baking powder
with the bananas. the pancake batter into the hot pan. You
should get 6 to 8 pancakes total. Cook for 1 teaspoon ground cinnamon
Add the flour, brown sugar, baking powder, about 1½ minutes per side, depending ½ teaspoon kosher salt
cinnamon, and salt to the wet ingredients. on size, until cooked through and golden
Using a spatula, mix until just combined. brown. All pancakes are different, so make Butter for cooking
sure to fine-tune the heat and cooking time
for best results. Serve topped as you like.

36 | TASTY. HEALTHY. CHEAP.

 FOOLPROOF
BREAKFASTS

POTATO BREAKFAST
SKILLET FOR ONE
YIELD: SERVES 1

Sometimes I wake up on a weekend and decide to treat myself, although if INGREDIENTS

you want to treat someone else, too, this recipe doubles easily (cook times
3½ ounces (100 g) bacon, cut into
stay the same). If the thought of warm egg yolk running down a bed of
bite-size pieces
crispy bacon and cheesy potatoes, all topped with scallions and fresh herbs,
½ white or yellow onion, finely diced
intrigues you, give this recipe a shot. You don’t have to thank me.
3 or 4 small red potatoes, cut into
small dice
INSTRUCTIONS good stir every 2 minutes to ensure even
cooking, until the potatoes are crispy 2 fresh jalapeño peppers, sliced,
Place the bacon into a medium-size cold
on the outside and soft on the inside seeded for less heat
skillet and place the skillet over medium-
high heat. Cook for 4 to 5 minutes until the (like me!). Kosher salt and ground black pepper
bacon is crispy and the fat has rendered.
Season with salt (remember, the bacon is Finely chopped fresh sage leaves for
Use a slotted spoon to transfer the bacon
salty, so don’t overdo it) and pepper to taste, garnish
to a paper towel to drain, leaving the bacon
fat in the skillet. then add chopped sage to taste and the 2 large eggs
cooked bacon. Give the ingredients a toss.
Handful of shredded cheddar or
Pro tip: Starting with a cold skillet helps
Using the back of a large wooden spoon Gouda cheese
the bacon slowly release its fat without
overcooking. or spatula, create 2 wells in the potatoes. 1 scallion, white and green parts,
Crack 1 egg into each well, trying not to finely sliced
Add the onion and cook for about 5 minutes break the yolks (crack the eggs on a flat
until soft and fragrant. Add the potatoes surface). Season the eggs with salt and
and jalapeños. sprinkle the cheese over the dish. Add
another splash of water, then re-cover
Stir-fry for 1 minute, then add a splash of the skillet and cook the eggs for 4 to Top with sliced scallion and dig in straight
water. Cover the skillet with a lid and cook 7 minutes, depending on preference, until out of the skillet because it’s too delicious
for about 10 minutes, giving everything a the whites are set and the yolks still runny. to wait any longer.

38 | TASTY. HEALTHY. CHEAP.

 FOOLPROOF
BREAKFASTS

PERSONAL POWER
SMOOTHIE
YIELD: SERVES 1

I really don’t like it when people put the word “power” in front of dishes to INGREDIENTS
give the illusion that the food has some sort of supernatural properties just
1 banana
because you put some fancy-sounding “health” powders in there.
1 small slice fresh ginger
That’s marketing. That said, when I wake up after a night of having one too Big handful of fresh spinach
many cocktails (which I don’t condone by the way), it does truly feel that this 1 cup (140 g) frozen pineapple
smoothie is giving me power (or at least reminding my body how to access it). chunks
There’s nothing special about it: I just pack it with a wide array of micro and
Handful of raw almonds or cashews
macronutrients, some electrolytes for hydration, and deliciousness for moral
support. Hang in there! 1 cup (240 ml) coconut water
A few fresh mint leaves
When building your smoothie, keep some of these basic ingredients in mind,
but also add your own according to your taste and needs. Some common
add-ins for me are celery, frozen berries, Greek yogurt, peanut butter, oats,
or cocoa powder.

INSTRUCTIONS Pro tip: Turn this into a smoothie bowl by

Simply combine all the ingredients in simply using less liquid for a much thicker
a blender and, well, blend. Adjust the consistency. Pour the smoothie into a bowl
amount of liquid according to your liking. and top it with your favorite toppings, such
Feel free to start with ½ cup (120 ml) as banana slices, chopped nuts, fresh
of coconut water and determine the blueberries, or oats.
consistency from there.

BREAKFAST TIME | 41
 FOOLPROOF
BREAKFASTS

CUSTOM
SMOOTHIE BOWLS
YIELD: SERVES 1

Instagram has changed the meaning of the word “smoothie” forever. What INGREDIENTS FOR SMOOTHIE
was once a humble blend of nutrient-rich breakfast ingredients has become BASE:
a staple in any overpriced brunch restaurant’s aesthetic feed. But, instead
1 frozen banana, sliced
of paying too much for one, make it yourself, because beneath all the flashy
looks, smoothie bowls should have a legitimate place in your breakfast ½ cup (120 ml) liquid (such as plant-
based milk, fruit juice, coconut milk; I
game. You have ultimate control over the ingredients, which leads to a
prefer coconut milk for its creaminess)
highly customizable experience.
1 tablespoon (15 g) full-fat plain
Greek yogurt (optional)
The base smoothie is only the beginning (I slice leftover bananas and freeze
them in freezer-safe bags for future smoothies and desserts). Because we’re
calling it a smoothie bowl, we have endless possibilities when it comes to INGREDIENTS FOR GREEN
toppings. I will show you three of my favorite variations but, using this simple SMOOTHIE BOWL:
method, craft your own smoothie bowl using your favorite ingredients.
1 cup (30 g) fresh spinach leaves
½ avocado, pitted
INSTRUCTIONS Pro tip: For this next step, add anything
1 tablespoon (20 g) honey
To make the smoothie base: All smoothie you like, such as fruits and vegetables,
bowls start with the same foolproof base, grains, nuts, additional flavor and 1 teaspoon chia seeds
and there’s no need for ice. In a blender, sweeteners, or even extra liquid to adjust
1 kiwi, peeled and sliced
combine the frozen banana slices, liquid the smoothie’s thickness. Then, top with
of choice, and yogurt (if using; the yogurt your favorite toppings.
adds nutrition and an extra creamy tang).
Blend until smooth. To make the green smoothie bowl: Make
the smoothie base. Add the spinach and
avocado to the base ingredients and blend

42 | TASTY. HEALTHY. CHEAP.

INGREDIENTS FOR PB AND
CHOCOLATE SMOOTHIE BOWL:
1 tablespoon (5 g) cocoa powder
1 tablespoon (16 g) peanut butter,
plus more for garnish
1 tablespoon (20 g) maple syrup
1 tablespoon (5 g) old-fashioned
rolled or quick-cooking oats
½ banana, sliced
1 tablespoon (8 g) grated dark
chocolate

INGREDIENTS FOR CARROT

CAKE SMOOTHIE BOWL:
½ cup (55 g) grated carrot
½ cup (40 g) old-fashioned rolled
or quick-cooking oats
½ cup (120 ml) carrot juice
1 teaspoon maple syrup
1 teaspoon ground cinnamon,
plus ½ teaspoon
1 teaspoon ground nutmeg
until smooth. Pour the smoothie into a To make the carrot cake smoothie bowl:
¼ cup (30 g) chopped walnuts
bowl. Drizzle with the honey, sprinkle with Make the smoothie base. Add the carrot,
¼ cup (20 g) coconut flakes chia seeds, and top with kiwi to serve. oats, carrot juice, maple syrup, 1 teaspoon
of cinnamon, and nutmeg to the base
To make the PB and chocolate smoothie ingredients and blend until smooth. Pour
bowl: Make the smoothie base. Add the the smoothie into a bowl. Sprinkle with
cocoa powder, peanut butter, and maple the walnuts, coconut, and remaining
syrup to the base ingredients and blend ½ teaspoon of cinnamon to serve.
until smooth. Pour the smoothie into a
bowl. Sprinkle with the oats, then top with Take an Instagram picture and watch the
the banana, chocolate, and a spoonful of likes come in. Alternatively, you could
peanut butter to serve. mindfully appreciate your smoothie bowl,
without becoming addicted to the tiny
but constant dopamine release caused by
every single online notification (trust me,
I’ve been there).

BREAKFAST TIME | 43
 GLOBAL
BREAKFASTS

SWISS BIRCHER
MUESLI
YIELD: SERVES 1

More than 150 years ago, this guy named Dr. Bircher-Benner, a Swiss INGREDIENTS FOR MUESLI:
physician, invented this dish to serve to his patients as part of a healthy,
½ cup (40 g) old-fashioned rolled oats
nutrient-rich diet. Little did he know, he was about to change the world
of breakfast forever, including my own. I eat a variation of this breakfast ½ cup (120 ml) milk of choice (I use
oat milk), plus more as needed
virtually every day. It packs so much nutritional value, and it provides
an ideal combination of taste and texture. A lot of people soak their oats Splash of apple juice
overnight; however, I find that even a 10-minute soak leads to a delicious and ½ Granny Smith apple, grated
convenient breakfast.
Handful of dried cranberries
1 tablespoon (16 g) peanut butter
INSTRUCTIONS Let the muesli sit for 5 to 10 minutes and
1 tablespoon (15 g) full-fat plain
To make the muesli: In a large bowl, your oats should be ready (most days for
me it’s closer to 5 minutes). Greek yogurt
stir together the oats, milk, apple juice,
apple, cranberries, peanut butter, yogurt, 1 teaspoon honey, plus more for
and 1 teaspoon of honey. The order To make the toasted almond flakes: drizzling (optional)
or technique doesn’t matter, as long While the oats sit, in a small dry skillet over
as everything is thoroughly mixed and medium heat, combine the almond flakes
incorporated. Adjust the milk based on (feel free to use other nuts; sometimes INGREDIENTS FOR TOASTED
your texture preference; keep in mind the I go for chopped walnuts or pecans) and ALMOND FLAKES:
oats will absorb most of the liquid. This cinnamon. Toast for 3 to 4 minutes,
step is highly customizable—feel free to stirring constantly, until fragrant and Generous handful of almond flakes or
include any mix-ins you prefer. slightly browned. Remove from the heat. sliced almonds
1 teaspoon ground cinnamon
Transfer the soaked oats to a bowl.
Top with the almond flakes and berries
and a drizzle of honey (if using). Mixed fresh berries for topping (I like
raspberries, blueberries, blackberries,
or a mix).
44 | TASTY. HEALTHY. CHEAP.
 GLOBAL
BREAKFASTS

MIDDLE EASTERN–
STYLE SHAKSHUKA
YIELD: SERVES 2

Shakshuka is one of those breakfast dishes I go back to repeatedly, and every INGREDIENTS
time I do, I’m reminded how much I love it. It’s a filling, hearty dish, and it
1 tablespoon (15 ml) olive oil
elevates every ingredient to something special. Picture a slice of sourdough
breaking into a gently poached egg surrounded by a spicy tomato sauce, all 1 yellow onion, diced
topped with fresh herbs and cheese. Pretty much breakfast perfection. The 1 red bell pepper, diced
origin of the dish is unclear, but it is widely spread throughout North Africa 1 fresh green chile (such as serrano),
and very popular in the Middle East, and it’s now going to be on your table, sliced, seeded for less heat
because you have to make this as soon as possible. Thank me later.
2 garlic cloves, crushed
1 teaspoon cumin seeds
INSTRUCTIONS Using the back of a large wooden spoon
1 teaspoon paprika
Coat a large skillet with the oil and place or spatula, create 3 or 4 small wells in
it over medium heat. Add the onion and the sauce. Carefully crack 1 egg into each ½ teaspoon chili powder
bell pepper. Sauté for 5 to 6 minutes, well, trying not to break the yolks (crack
Kosher salt
stirring occasionally, until the onion the eggs on a flat surface). Cover the skillet
becomes translucent and the bell pepper with a lid and cook for 5 to 7 minutes until 1 (14-ounce, or 395 g) can crushed
has softened. Add the green chile, garlic, the egg whites are set, or to your preferred tomatoes
cumin seeds, paprika, and chili powder. doneness. The yolks should still be runny.
3 or 4 large eggs
(I add the salt later, to better control the
salt level in the final dish.) Sauté for a Turn off the heat and top the shakshuka Crumbled feta cheese for topping
couple of minutes until you can smell the with feta cheese and chopped parsley. I
1 bunch fresh parsley, chopped
aromatics and spices coming together. serve shakshuka with sourdough bread for
dipping into the eggs and delicious sauce. Sourdough bread for serving (optional)
Add the crushed tomatoes to the skillet.
Simmer for 3 to 4 minutes, stirring. Taste
the sauce and add enough salt to bring out
the flavors.

BREAKFAST TIME | 47
 EGG-CELLENT
BREAKFASTS

FULLY LOADED
OMELET
YIELD: SERVES 1

The classic omelet is both elegant and simple, and with proper technique, INGREDIENTS
it can be luxurious. However, I’m a fan of adding a few extra things, for flavor,
1 tablespoon (15 ml) olive oil
nutritional value, and, well, fun. I see the omelet as a blank canvas waiting to
receive exciting ingredients of my choice. This recipe is a great way to use up ½ cup (55 g) diced smoked chorizo
any leftover or forgotten vegetables in your fridge, so feel free to customize it 2 scallions, white and green parts,
to what you have or like. sliced, separated
Handful of chestnut mushrooms,
sliced
INSTRUCTIONS lower the heat slightly—eggs require a lot
Place a small skillet or omelet pan over of care and attention when it comes to the 2 large eggs
medium heat and swirl in the oil to coat heat level. As soon as the eggs hit the pan,
Kosher salt
the pan. Add the chorizo and cook for keep them moving gently using a rubber
about 4 minutes until some of the fat has spatula. Pick up some of the cooked egg Grated Gouda or cheddar cheese for
rendered and the chorizo has a crispy that has settled at the bottom with every topping
appearance. Add the scallion whites movement to cook the eggs evenly. You
½ avocado, pitted and sliced
and cook with the chorizo no longer than don’t want an overcooked bottom and raw
2 minutes until the scallion turns soft and egg on top. Do this until the omelet settles Sour cream for topping
fragrant. Add the mushrooms. Don’t worry (when you feel you can’t move it anymore
Chopped fresh cilantro for topping
if it seems like mushroom overload; they without tearing it).
shrink a lot during cooking. Cook for 2 to
3 minutes until soft and reduced roughly Season with salt to taste, and sprinkle
by half in size. some grated cheese on the omelet. Turn
the heat to medium-low, cover the skillet This is my favorite part: Top your omelet
In a small bowl or mug, whisk the eggs and with a lid, and cook for another minute with avocado slices, a dollop of sour
pour them into the skillet. If you hear too until the cheese melts. Transfer your cream, and a sprinkle of fresh cilantro (or
much sizzling when the eggs hit the pan, omelet to a plate. parsley). Sometimes, I add tomato, too.

48 | TASTY. HEALTHY. CHEAP.

 EGG-CELLENT
BREAKFASTS

BACON, AVO, AND EGG INGREDIENTS

BREAKFAST TACOS
1 avocado, peeled, halved, and pitted
Juice of ½ lime

YIELD: SERVES 1 Kosher salt

2 thick-cut bacon slices
I once took my girlfriend to Sunday brunch to this place we’d never been. 1½ teaspoons butter
They had great coffee, and the people sitting there looked pretty cool, so 2 large eggs
I thought: For sure their breakfast is great! We were starving and ordered
1 teaspoon full-fat plain Greek yogurt
breakfast tacos. I was picturing a lovely, soft, slightly charred corn tortilla,
creamy scrambled eggs, silky avocado, and a bit of salty bacon. BUT, what 2 (4- or 6-inch, 10 or 15 cm) corn
tortillas
we got was NOT that. I’m not kidding. The waiter came out with one cold
grocery store crispy tortilla with overcooked eggs inside and that was it! I was Red pepper flakes for topping
too shy to complain and just ate it in sadness. But, when I got home, I made Chopped fresh cilantro for topping
the recipe I truly wanted, and guess what? It was also a fraction of the price.
Here is that recipe.

INSTRUCTIONS cutting board, leaving the bacon fat in The eggs cook quickly, so while stirring,
In a small bowl, smash the avocado with the skillet. Chop the bacon into bite-size pay attention to consistency. Turn off the
a fork, leaving some chunks. Stir in the pieces. heat and pull the eggs to one side of the
lime juice and salt to taste and you’ve got skillet just before they’re fully cooked.
a simply delicious avocado spread. Return the skillet with the bacon grease to They will continue to cook from the
medium heat and add the butter to melt. residual heat.
Pro tip: To master the avocado, see
Superior Avocado Toast, Pro tip, page 32. In a small bowl, whisk the eggs and In another skillet over high heat, warm the
yogurt to blend, then add the eggs to tortillas for 15 to 20 seconds per side.
Place the bacon in a medium-size cold the skillet. Turn the heat to medium-low
skillet and place the skillet over medium and stir constantly and fairly vigorously. Now, fill them: Start with the scrambled
heat. Cook the bacon for 3 to 4 minutes We want a soft scramble here, soft curds eggs, then spread the avocado on top.
per side until crispy, making sure the fat that almost melt into the thick liquid egg Complete with the bacon, red pepper
has rendered. Transfer the bacon to a around them—they need to be spoonable. flakes, and cilantro.

BREAKFAST TIME | 51
 EGG-CELLENT
BREAKFASTS

MY SPECIAL
SHAKSHUKA
YIELD: SERVES 2

If you know me (or tried the Middle Eastern–Style Shakshuka on page 47), you know I hold shakshuka in a special
place in my breakfast heart. I’ve developed tweaks that, in my opinion, dramatically improve the dish’s taste and
nutritional value, adding extra vegetables, some lovely chickpeas, and unexpected flavor enhancers that take
shakshuka to a ten. What I love most, though, is that you can use any leftovers forgotten in the back of your fridge,
and this dish elevates them. Serve with bread for dipping, if you like.

INSTRUCTIONS melty texture. To speed this up, cover 7 minutes until the egg whites are set, or
Swirl the oil in a large skillet to coat and the skillet with a lid. Don’t be afraid to to your desired doneness. The yolks should
place it over medium heat. Add the onion, taste the eggplant to determine whether still be runny. Remove from the heat. Top
garlic, green chile, and cumin seeds—the it’s cooked. with feta and fresh parsley to serve.
aromatics. Cook for 4 to 5 minutes, stirring
to prevent burning, until fragrant and the Stir in the paprika and turmeric (if using), Pro tip: Gently poke the eggs to assess
onion is translucent. then the crushed tomatoes. Simmer the doneness. If the whites feel too liquid-y,
sauce for 3 to 5 minutes until thickened cook them a bit longer until they develop
Add the bell pepper, eggplant, and slightly. Taste and season with salt, a gentle firmness. You can also assess the
chickpeas. Sprinkle evenly with a generous as needed. softness of the yolk, since you don’t want
pinch of salt, which will draw out some it to firm up.
of the eggplant’s moisture and help the Using the back of a large wooden spoon
cooking process. Cook for 5 to 8 minutes, or spatula, create 3 or 4 small wells in the
depending on the size of your eggplant sauce. Carefully crack 1 egg into each well,
pieces, stirring occasionally, until tender trying not to break the yolks (crack the eggs
but not mushy. The eggplant will lose its on a flat surface). Cover the skillet with a
raw edge and develop a meaty, tender, lid and simmer over medium heat for 5 to

52 | TASTY. HEALTHY. CHEAP.

INGREDIENTS
1 tablespoon (15 ml) olive oil
½ yellow onion, thinly sliced
2 garlic cloves
1 fresh hot green chile (such as
serrano), sliced, seeded for less heat
1 teaspoon cumin seeds
1 green bell pepper, diced
¾ cup (62 g) small dice eggplant
½ (15-ounce, or 425 g) can
chickpeas, drained (save the
remainder for another use)
Kosher salt
1 teaspoon paprika
½ teaspoon ground turmeric (optional)
1 (14-ounce, or 395 g) can crushed
tomatoes
3 or 4 large eggs
Crumbled feta cheese for topping
1 bunch fresh parsley, chopped
CHAPTER 3:

ON THE GO OR
AT THE DESK
No BS. Nutritious, efficient, and enjoyable food.
Simple as that.

54 | TASTY. HEALTHY. CHEAP.

3
HANDHELD MEALS
My Triple-Decker Chicken
Sandwich
Healthy Buffalo Chicken
Pita
Chickpea Wrap
Tastiest Chicken Lunch
Wrap
Tuna Melt Quesadilla
56

59
60

63
64
SALADS
The Gourmet Egg Salad
Bagel
Crispy Chickpea Sweet
Potato Salad
My Ultimate Chicken
Taco Salad
67

68

71
Mediterranean Pasta Salad 75
Fresh Summer Quinoa
Salad 76
3
 HANDHELD MEALS

MY TRIPLE-DECKER
CHICKEN SANDWICH
YIELD: SERVES 1
To make the sauce: In a small bowl,
In middle school, my mom always packed a sandwich for my lunch. They combine the yogurt, tahini, garlic, lemon
were always wrapped in a colorful napkin and were so good, unusually good zest, lemon juice, and olive oil. Season
for a sandwich. She told me she had a secret “love” spice in her pantry, with dill and salt to taste. Whisk until
combined. Nothing fancy here.
and I was always looking for it. Come to think of it, she probably made
it up. Anyway, this sandwich is inspired by that, and it’s one of my go-to To assemble the sandwich: Make sure your
quick lunches. And because I can do whatever I want, I make it a triple bread is toasted and start with the bottom
decker, for an extra layer of fun. I usually use leftover chicken breast (see slice. Spread one-third of the sauce onto
Straightforward Chicken Breast, page 25) for this, but here I show you how to the bottom piece of toast, top with half the
make a special black pepper lemon chicken that enhances this sandwich. salted tomato slices, half the black pepper
lemon chicken pieces, and a handful of
fresh arugula. Continue with the next slice
of toast, spreading it with one-third of the
INSTRUCTIONS and sprinkle it with lemon juice. Use your
clean hands to rub the lemon juice and the sauce and stacking the ingredients the
To make the chicken for the sandwich: In
seasonings into the chicken. same way. Before adding the final slice of
case you don’t have leftover chicken, make
toast, spread it with the remaining sauce
this easy black pepper lemon chicken
Pour enough oil into a medium-size skillet and place it sauce-side down to finish the
breast: Using a sharp knife, butterfly the
to coat the skillet, place it over medium- sandwich.
chicken breast (cut through the middle
of the chicken breast, horizontally, using high heat, and heat the olive oil until it
shimmers. Add the chicken. Cook for Cut the sandwich into 2 triangles (or don’t)
a sawing motion, stopping right before
3 minutes per side until gently browned. and serve.
cutting all the way through, and then open
the chicken breast like a book; see page Transfer the chicken to a cutting board and
18 for more). Season the chicken with salt let rest for 5 minutes, then cut the chicken
and pepper (go heavy with the pepper), into bite-size slices (I cut my pieces on the
thinner side because I like to layer them).
Sprinkle the chicken with lemon zest,
making sure to coat every piece.

56 | TASTY. HEALTHY. CHEAP.

INGREDIENTS FOR CHICKEN INGREDIENTS FOR SAUCE:
SANDWICH: 2 tablespoons (30 g) full-fat plain
1 boneless, skinless chicken breast Greek yogurt

Kosher salt and freshly cracked 1½ teaspoons tahini

black pepper 1 or 2 garlic cloves, minced
Juice of ½ lemon Grated zest of ½ lemon
Olive oil for cooking Juice of ½ lemon
Grated zest of ½ lemon 1 teaspoon olive oil
3 slices sandwich bread of choice, Chopped fresh dill for seasoning
toasted
Kosher salt
1 tomato, sliced and salted
2 handfuls of fresh arugula
 HANDHELD MEALS

INGREDIENTS
1 boneless, skinless chicken breast
1 teaspoon smoked paprika
1 teaspoon garlic powder

HEALTHY BUFFALO Kosher salt and ground black pepper

Olive oil for cooking

CHICKEN PITA
YIELD: SERVES 1
1 tablespoon (15 g) full-fat plain
Greek yogurt
1 tablespoon (15 ml) hot sauce (I like
Frank’s RedHot Buffalo Wings sauce),
plus more as needed
This is one of my favorite weekday macro-friendly recipes, meaning it’s got
1 teaspoon honey
some useful nutrients and not a lot of calories, which makes it appropriate
for weight loss, if that’s your thing. It takes very little effort, and the result is 1 scallion, white and green parts,
sliced
ridiculously satisfying. I use chicken breast and, after cooking it, coat it with
a buffalo-inspired sauce, creating a juicy, sweet, hot, and savory experience, 1 small bunch fresh cilantro, roughly
all wrapped in a warm pita. I usually enjoy this sandwich with a fresh garlic chopped
yogurt dip, but even by itself, this handheld dish is one you will come back to 1 medium-size pita bread
many times—I promise. Handful of grated Gouda or
cheddar cheese

INSTRUCTIONS Pour enough oil into a 12-inch (30 cm)

Preheat the oven to 350°F (180°C, or skillet to coat the skillet, place it over
gas mark 4). medium-high heat, and heat the oil until
it shimmers. Add the chicken and cook Cut off a small edge piece from the pita
Now, let’s take care of the chicken breast. for 5 to 6 minutes, flipping the pieces bread, and using that opening, cut through
Cut it into bite-size pieces. throughout to make sure all sides are the pita bread, stopping before cutting all
properly cooked. Transfer the cooked the way through, to completely open it up
Pro tip: I prefer smaller pieces because chicken to a large bowl. like a pocket for the filling.
they cook faster and the sauce-to-meat
ratio is better. Stir in the yogurt, hot sauce, honey, Stuff the pita with the chicken mixture and
scallion, and cilantro until thoroughly top with some grated cheese. Place the
Season the chicken with the paprika mixed and all the chicken is coated. Taste pita on a baking sheet.
and garlic powder and then with salt and one piece and add more salt, pepper, or
pepper to taste. Make sure the seasonings hot sauce, as needed. Bake for about 5 minutes, or until
thoroughly coat all the chicken pieces. the cheese melts. Let cool until it’s
comfortable to handle.

ON THE GO OR AT THE DESK | 59

 HANDHELD MEALS

CHICKPEA
WRAP
YIELD: SERVES 1

A lot of people make fun of me for always using chickpeas in my recipes, INGREDIENTS
and my daily life. At first, I tried to defend myself and deny my chickpea
1 tablespoon (15 ml) olive oil
obsession, but I’ve since come to accept that this is who I am: I am a chickpea
man. These herbed-up chickpeas are my go-to chickpea meal, and they’re ½ (15-ounce, or 425 g) can
chickpeas, drained and rinsed (to
so versatile you can use them in anything. Lately, I’ve been reworking this
prevent too much of the starchy
chickpea wrap that cuts through the herby, garlicky intensity of the chickpeas coating from sticking to the pan; save
with some yogurt. Plus, it’s handheld and mess-free. What’s not to love? the remainder for another use)
2 or 3 garlic cloves, sliced
INSTRUCTIONS Turn off the heat and add the fresh herbs. 1 teaspoon ground cumin
Pour the oil into a 12-inch (30 cm) skillet, This recipe is herb heavy, so don’t be afraid
to add a good amount—it’s hard to overdo 1 teaspoon smoked paprika
place the skillet over medium heat, and
heat the oil until it shimmers. Add the it, in my opinion. As long as the stars of 1 teaspoon dried thyme
chickpeas and give them a toss in the the show are still the chickpeas, and not
the herbs, you’re good. Add the red chile 1 teaspoon garlic powder
hot oil. Add the garlic, all the dried herbs
and spices, and season with salt and and lemon juice and stir until everything Kosher salt and ground black pepper
pepper to taste, ensuring the seasonings is incorporated.
1 bunch fresh herbs (I like cilantro
coat the chickpeas completely. Cook for
Place a clean, dry skillet over medium and parsley)
10 to 12 minutes, stirring and tossing
occasionally, until the chickpeas develop a heat. Add the tortilla wrap and warm 1 fresh red chile, sliced, seeded for
crispy outside and a soft inside (carefully, carefully for just a few seconds. We’re not less heat
they’re hot; try one to see). toasting here, just warming: This will help
Juice of ½ lemon
the pliability. Transfer to a work surface.
Spread the yogurt over the tortilla with a 1 (12-inch, or 30 cm) tortilla wrap
spoon. Top with the chickpeas and wrap it
1 tablespoon (15 g) full-fat plain
up (see Folding a Burrito, page 20).
Greek yogurt

60 | TASTY. HEALTHY. CHEAP.

 HANDHELD MEALS

TASTIEST CHICKEN
LUNCH WRAP
YIELD: SERVES 1

This dish has everything I need from a wrap: convenience, quality nutrients, INGREDIENTS
and fun. The juiciest chicken, a rich sauce, some veggie crunch, and a little
1 boneless, skinless chicken thigh
acidic kick all come together into this tightly packed lunch wrap. You can
totally use leftover chicken for this, but to get the full experience, make these 1 garlic clove, minced
juicy chicken thigh bites right before using so you can eat them hot and fresh. Kosher salt and ground black pepper
1 teaspoon smoked paprika

INSTRUCTIONS Pour about 1 tablespoon (15 ml) of olive 1 teaspoon garlic powder
To prepare the chicken, cut the thigh into oil into a 12-inch (30 cm) skillet, place the
1 teaspoon ground turmeric
small bite-size pieces and transfer them skillet over medium-high heat, and heat
to a medium-size bowl. Add the garlic, the oil until it shimmers. Add the chicken Juice of ½ lemon
salt and pepper to taste, paprika, garlic to the hot oil and cook for 5 to 6 minutes,
Olive oil for cooking
powder, and turmeric. (The earthy, peppery stirring occasionally, until a nice golden-
turmeric flavor works very well in this brown color is achieved. 1 tablespoon (15 g) full-fat plain
recipe). Sprinkle in the lemon juice, then Greek yogurt
give everything a stir until the chicken is In a small bowl, stir together the yogurt,
1½ teaspoons mayonnaise
well coated with the spices and the garlic mayo, and cilantro until blended.
and lemon juice is distributed thoroughly. 1 small bunch fresh cilantro, chopped
You can cover this and let it marinate in Place the warmed tortilla on a work surface 1 (12-inch, or 30 cm) flour tortilla
the fridge for a couple of hours for the and spread half the sauce over it. Add the wrap, warmed
maximum experience, but if I’m being chicken, bunching it toward the center of
honest, 99 percent of the time I just cook the wrap. Top the chicken with the tomato ½ tomato, diced and salted
it right away. and red cabbage. Dollop the rest of the Handful of chopped red cabbage
sauce on top and finish with some pickled
onion slices. Wrap up your tortilla (see Pickled red onions (See Pickled Red
Folding a Burrito, page 20) and celebrate Onions and Other Things, page 24)
your success. for topping

ON THE GO OR AT THE DESK | 63

 HANDHELD MEALS

TUNA MELT
QUESADILLA
YIELD: SERVES 1

Sometimes, you look into your fridge and it seems as though you have INGREDIENTS
nothing to eat. Plus, you’re too lazy to go to the store and take-out is too
½ (5-ounce, or 140 g) can water-
expensive. When I’m in that situation, this dish always comes through. These
packed tuna, drained
are common ingredients to keep on hand: a can of tuna, a tortilla wrap,
2 tablespoons (30 g) mayonnaise
spices and condiments, some leftover cheese. Although these ingredients
don’t sound too flashy, when you put them together into this tuna melt ½ red onion, finely diced
quesadilla, you’ll feel like you created something from nothing. 1 garlic clove, minced
1 small bunch fresh parsley,
roughly chopped
INSTRUCTIONS top of the tuna. Gently press down on the
Place the drained tuna can into a small tortilla to fix it in place. 1 tablespoon (9 g) capers, drained
bowl. Add the mayo, red onion, garlic,
Heat a large skillet or a griddle over 1 tablespoon (15 ml) olive oil, plus
parsley, and capers. Using a fork, mix
medium-high heat. Add a little bit of oil more for cooking
until thoroughly incorporated. Add the
olive oil and mix until the tuna mixture is and spread it out, making sure it coats Kosher salt and ground black pepper
completely emulsified. The oil contributes the cooking surface. Once hot, place
the quesadilla in the skillet, cheese-side 1 (10-inch, or 25 cm) flour
to a richer experience. The salad should
down. Brush the top side with some more tortilla wrap
look almost paste-like. Season with salt
and pepper to taste. oil to coat the tortilla and let it cook for Handful of grated cheddar cheese
2 to 3 minutes. You can check the bottom
Place the tortilla on a work surface and for some browning, but make sure not to
spread the tuna on half of the tortilla only burn it. Carefully flip the tortilla and cook
(you will need to fold it). Add enough for 2 minutes more until browned.
shredded cheddar to cover the tuna
completely, then fold the other side on That’s it! Take it out and cut it into
three triangles.

64 | TASTY. HEALTHY. CHEAP.

 SALADS

THE GOURMET
EGG SALAD BAGEL
YIELD: SERVES 2

When I say “egg salad,” you might think of bad airport sandwiches that INGREDIENTS
somehow manage to be both mushy and dry, lacking any depth of flavor.
4 large hard-boiled eggs (see Boiled
But, I invite you to open your mind, because the humble egg salad can be
Eggs, the Easy Way, page 22)
an extremely satisfying and flavorful experience if done right, and it’s also
¼ cup (60 g) light or regular
affordable! You can double this recipe and refrigerate it for up to five days. I
mayonnaise
eat this on a sesame seed bagel; you can also wrap it in lettuce leaves.
2 tablespoons (30 g) full-fat plain
Greek yogurt
INSTRUCTIONS Using your very clean hands, roughly
1½ teaspoons Dijon mustard
Pro tip: This recipe is straightforward, mash the eggs and mix them with the
but you do need some boiled eggs before other ingredients. I find using my hands 1 teaspoon white vinegar
starting. Although you can purchase hard- gives me the texture variation I love, not
1 small celery stalk, finely chopped
boiled eggs at the store, I recommend to mention it’s incredibly fun. We’re going
not completely hard-boiling the eggs, for a chunky, but still creamy and held 1 tablespoon (4 g) chopped fresh dill
so cooking them yourself gives you together, consistency. 1 tablespoon (4 g) chopped fresh
that control. A slightly soft yolk greatly parsley
increases the texture of the egg salad. If you like (I like!), preheat the oven to
The ideal cook time on the eggs is 350°F (180°C, or gas mark 4). Place the 1 tablespoon (3 g) chopped
8 minutes for me. bagel halves on a baking sheet and warm fresh chives
for about 3 minutes. Kosher salt and ground black pepper
Peel the eggs and place them in a large
Pile the egg salad on the bagel halves and 1 tablespoon (15 ml) olive oil
bowl. Add the mayo, yogurt, Dijon, vinegar,
celery, and all the fresh herbs. Season to get ready for your mind to be changed Sesame seed bagel, halved
taste with salt and pepper. Start lightly about egg salad.
with the salt since you can add more to the
finished product. Also add the olive oil to
enhance the richness of the salad.

ON THE GO OR AT THE DESK | 67

 SALADS

CRISPY CHICKPEA INGREDIENTS FOR SPICE MIX:

SWEET POTATO SALAD

Kosher salt, to taste
2 teaspoons smoked paprika

YIELD: SERVES 2 2 teaspoons ground cumin

2 teaspoons garlic powder
Throughout this book you’ll notice my (borderline unhealthy) obsession 1 teaspoon ground ginger
with certain ingredients. One that you may have already picked up on is
chickpeas, and another that I’m introducing now is sweet potatoes. Not INGREDIENTS FOR CRISPY
only do these two ingredients form an incredibly nutritionally complex food CHICKPEAS:
combo, but they also taste delicious together. This salad makes them the star
1 (15-ounce, or 425 g) can chickpeas,
and elevates them with a simple garlicky dressing.
drained, rinsed, and dried

I’ll also tell you that the term “salad,” in my mind, is loosely defined. I’m 1 tablespoon (15 ml) olive oil
not a fan of leaf-heavy salads. I think they’re a useful addition to a salad,
but I don’t think they should be what defines it. I want a variety of colors, INGREDIENTS FOR SWEET
tastes, textures, fats, acids, and aromatics, all contributing to an exciting POTATO:
experience. When I learned to think outside the box with salads, I stopped 1 tablespoon olive oil
hating them and started incorporating them into my daily diet. So, leave your
1 medium-size sweet potato, cut into
preconceived ideas about what a salad is at the previous page, and explore
small dice
these recipes with an open mind.
1 small bunch fresh parsley,
roughly chopped
INSTRUCTIONS To make the crispy chickpeas: In a
To make the spice mix: In a small bowl, medium-size bowl, combine the dried
stir together all the spices. chickpeas, olive oil, and half the spice mix.
Using a wooden spoon, stir the chickpeas
Preheat the oven to 400°F (200°C, until they’re thoroughly coated with the
or gas mark 6). Line a sheet pan with spice mix. Spread the chickpeas on the
parchment paper. prepared sheet pan, making sure there
aren’t any big clusters.

68 | TASTY. HEALTHY. CHEAP.

INGREDIENTS FOR DRESSING:
¼ cup (60 g) full-fat plain Greek
yogurt
2 tablespoons (30 g) tahini
2 or 3 garlic cloves, peeled (I always
go for 3)
1 medium-size bunch fresh cilantro
Grated zest of 1 lime
Juice of 1 lime
1 tablespoon (15 ml) olive oil
2 teaspoons honey
Kosher salt and ground black pepper

INGREDIENTS FOR SALAD:

2 or 3 handfuls of any leafy greens
(I use corn salad [mâche])
Bake for 20 to 30 minutes until the
chickpeas are crispy on the outside.
Check on them periodically to make sure
they don’t burn.

Pro tip: I make my sweet potato straight

in a skillet. It’s more convenient and I feel
like it leads to a better texture.

To make the sweet potato: Pour the oil into

a large skillet to coat, place the skillet over
medium-high heat, and heat the oil until it When the sweet potato is done, maintain To assemble the salad: In a large bowl,
shimmers. Add the sweet potato. Cook for the medium heat and stir in the remaining combine the leafy greens, sweet potato,
about 1 minute, tossing, then turn the heat spice mix, distributing it evenly. Toss and and crispy chickpeas. Toss with a small
to medium. Spread the sweet potato in stir to coat all the sweet potato pieces, amount of dressing to coat and combine.
the skillet so each piece is in contact with then stir in the chopped parsley and turn Gradually increase the amount of dressing
the cooking surface. Add a big splash of off the heat. to taste, making sure not to overdress
water to the pan and immediately cover it the salad. You don’t want the salad to
with a lid. This will steam the sweet potato To make the dressing: In a food processor be soggy.
while also giving the pieces a bit of a crispy or a blender, combine all the dressing
exterior. Cook the sweet potato like this for ingredients, including salt and pepper to Refrigerate leftover dressing in a small
10 to 15 minutes, depending on how big taste, and process until smooth. Use small covered jar or a squirt bottle for up to
your pieces are. Every 2 minutes, lift the amounts of water to thin the dressing, 1 week.
lid and give everything a stir to ensure even depending on your preference. Taste
cooking. To see if the sweet potato is done, and season with more salt and pepper,
carefully taste a small piece. as needed.

70 | TASTY. HEALTHY. CHEAP.

 SALADS

INGREDIENTS FOR DRESSING:

MY ULTIMATE
1 avocado, peeled, halved, and pitted
1 tablespoon (15 g) full-fat plain

CHICKEN TACO SALAD

Greek yogurt
1 tablespoon (15 ml) olive oil
Grated zest of 1 lime
YIELD: SERVES 2
Juice of 1 lime
1 garlic clove
I’m going to be honest with you: This is my favorite salad in this chapter,
actually one of my favorite dishes in the book. I make this recipe at least Kosher salt and ground black pepper
once a week, and I’m always left satisfied. My salad philosophy is that the
best salads take tried-and-tested flavor profiles from other dishes and convert
INGREDIENTS FOR SALAD:
them into salad format. That is what this salad is for me. Chicken tacos are
one of my favorite foods: I think they balance nutrition and fun. With this 1 boneless, skinless chicken breast
salad, I combine all the ingredients I use to make chicken tacos, but create 1 (1-ounce, or 28 g) packet taco
a salad instead, with a very special salad dressing, and some spicy tortilla seasoning
“croutons” for that satisfying crunch. Olive oil for cooking
2 or 3 small (6-inch, or 15 cm) flour
tortillas, thinly sliced into ribbons
INSTRUCTIONS Pour 1 tablespoon (15 ml) of olive oil into
To make the dressing: In a blender, a 12-inch (30 cm) skillet, place the skillet 1 head baby romaine lettuce, roughly
combine all the dressing ingredients and over medium-high heat, and heat the oil chopped
blend until thick and creamy. If it’s too until it shimmers. Add the chicken and
cook for about 3 minutes per side until ½ ear fresh corn, kernels cut from
thick, add small splashes of water until it
gently browned. Without turning off the the cob
reaches your desired consistency.
heat, transfer the chicken to a plate and 1 scallion, white and green parts,
To make the salad: Using a sharp knife, let rest for 2 minutes. Cut the chicken into sliced
butterfly the chicken breast (see page 18 bite-size pieces.
2 Roma tomatoes, diced
for more). Season the chicken generously
with the taco seasoning, just enough to Add a touch more oil to the skillet, still 1 bunch fresh cilantro,
coat it. You won’t use the whole packet over medium-high heat. Add the tortilla roughly chopped
here—we’ll need some later. ribbons and cook for 5 minutes, tossing
occasionally, until they’re slightly crispy.
Sprinkle with some more taco seasoning

ON THE GO OR AT THE DESK | 71

and toss until coated. Cook for 1 minute
and turn off the heat. These are our
“croutons.”

In a large bowl, combine all the fresh

ingredients: the lettuce, corn, scallion,
tomatoes, and cilantro. Add the chicken
and tortilla ribbons and give everything a
toss. Add your desired amount of dressing
and toss until everything is coated and
combined.

THE SALAD DRESSING The formula: Then, you can pretty much add whatever
you want to enhance the flavor, texture,
FORMULA 1 Part Oil/Fat + 1 Part Acid + Aromatics + or nutritional value of your dressing:
A salad dressing makes or breaks a Flavor/Texture/Nutrition Enhancers Some of my favorite add-ins are
salad. The beauty of dressings is that avocado, Greek yogurt, honey, maple
you have ultimate control over their Use 1 part of an oil or fat, like olive oil syrup, mustard, and, of course, salt and
taste and nutritional value. As long as or avocado oil, with 1 part of an acid of pepper.
you stick to this basic principle, you’re choice, like white wine vinegar or fresh
guaranteed quality salad dressings every lemon juice, for the base emulsion. Use this formula to experiment with
time. different flavor profiles for different
Aromatics are added to create strong types of salads. Think of your favorite
flavors in the dressing: think garlic, herbs, dishes and break down some base
even things like sun-dried tomatoes. ingredients you can use in a dressing.
After that, experiment with add-ins.
Eventually, you’ll end up with your
favorite salad dressing, one that you
created yourself.

72 | TASTY. HEALTHY. CHEAP.

 SALADS

MEDITERRANEAN INGREDIENTS FOR DRESSING:

PASTA SALAD
2 tablespoons (30 ml) red wine vinegar
2 tablespoons (30 ml) olive oil

YIELD: SERVES 2 Grated zest of ½ lemon

Juice of ½ lemon, plus more as needed
Get this: A salad does not need leafy greens. You can get very creative with Sprinkle of fresh thyme leaves
your salad bases, and one of my favorites is pasta. Let’s be honest, pasta is Kosher salt and ground black pepper
objectively more enjoyable than leaves, so why not build your salad on top of
it? This dish makes a great lunch—it’s fresh, easy to make, but also hearty
and satisfying. Plus, the Mediterranean-inspired ingredients create a light, INGREDIENTS FOR SALAD:
summery experience, along with the lemony bite of the simple vinaigrette. 4 ounces (115 g) dried pasta of
choice (I like farfalle)
1 tablespoon (15 ml) olive oil
INSTRUCTIONS To make the salad: Cook the pasta in a
To make the dressing: In a small jar with large pot of salted water according to the Big handful of fresh parsley, roughly
a lid, combine the dressing ingredients, package directions until al dente. Drain chopped
including salt and pepper to taste. Seal and rinse under cold water, then transfer
the cooked pasta to a large bowl. Pour in 1 cup (149 g) cherry tomatoes,
the lid and give the jar a good shake until
the oil and give the pasta a toss to coat. quartered
everything is emulsified and homogenous.
Taste the dressing and adjust the Add the parsley and toss again until ½ red onion, thinly sliced
seasoning as needed: It should be saltier evenly distributed.
¼ English cucumber, sliced into half-
and more acidic than you think, because
Add the tomatoes, onion, cucumber, feta, moons
its bite will decrease in the final dish.
olives, and capers. Pour on a small amount 2 ounces (55 g) feta cheese, crumbled
of dressing and give everything a toss to
coat and combine. Taste and add more ¼ cup (33 g) Kalamata olives, pitted
dressing, as needed. and roughly chopped
2 tablespoons (18 g) capers
Refrigerate any leftover dressing, covered,
for up to 2 weeks.

ON THE GO OR AT THE DESK | 75

 SALADS

FRESH SUMMER
QUINOA SALAD
YIELD: SERVES 2

This salad just makes me happy. I don’t know why, but it does. This INGREDIENTS FOR DRESSING:
is a classic example of thinking outside the box with salads—not only
2 tablespoons (30 g) Dijon mustard
do I use quinoa as a base, but I also give the salad a sweet twist, with
some unconventional ingredients and aromatics. The fruits and veggies 2 tablespoons (30 ml) olive oil
are incredibly refreshing and light, and pack a lot of quality nutrients. 1 tablespoon (15 ml) distilled
The sweetness and bite of the honey mustard dressing brings everything white vinegar
together. If you try this, let me know if it makes you happy, too. 1 tablespoon (15 ml) fresh lemon
juice, plus more as needed

INSTRUCTIONS In a large bowl, combine the cooked 1 tablespoon (20 g) honey, plus more
To make the dressing: In a small jar quinoa with the remaining salad as needed
with a lid, combine all the dressing ingredients. Add your preferred amount
ingredients. Seal the lid and give the jar a of dressing, making sure not to overdress
good shake until everything is emulsified the salad—you can always add more! Toss INGREDIENTS FOR SALAD:
and homogenous. Taste it and adjust the everything to coat and combine and add
¾ cup (138 g) dried quinoa
sweetness and acidity, if needed. more dressing, as needed.
1 cup (20 g) fresh rocket or arugula
To make the salad: Cook the quinoa ½ apple, diced
according to the package directions.
I cook it in my rice cooker with equal ¼ English cucumber, diced
parts water. Let the quinoa cool slightly Big handful of dried cranberries
before assembling the salad.
Big handful of walnuts, roughly
chopped
¼ cup (24 g) fresh mint leaves,
finely chopped

76 | TASTY. HEALTHY. CHEAP.

CHAPTER 4:

INSTANT CLASSICS
KWOOWK Signatures. These recipes put me on the map
and are essential to my cooking life, and so, now, will be
to yours!

78 | TASTY. HEALTHY. CHEAP.

4
MEALS THAT GOT ME
THROUGH COLLEGE
The Leftover Fried Rice
Creamy Dreamy Butter
Chicken
Leftover Chicken Salad
80

83
86
Spicy Cherry Tomato Pasta 89
COMFORT FOODS
My Creamy Veggie-Packed
Soup 90
Healthier “Fried” Chicken
Wings
Easy Chicken Congee
Easier Than Fast Food
Tacos
92
95

96
4
 MEALS THAT GOT ME
THROUGH COLLEGE

THE LEFTOVER
FRIED RICE
YIELD: SERVES 2
INGREDIENTS
Vegetable oil for coating the pan
2 large eggs
A question I get asked a lot by college students who want to get into cooking
is, “What is the first dish I should master?” In my opinion, this leftover fried Kosher salt
rice is the dish for any beginner home cook. The technique is so versatile ½ onion, finely diced
that it can create a delicious variety of dishes with inexpensive and readily 1 scallion, white and green, parts,
available ingredients that you wouldn’t think to use otherwise. Plus, the sliced, divided
beauty of this technique is the customizability. You can include any number ½ bell pepper, any color, diced
of cooked and raw vegetables, leftover proteins, and aromatics.
2 or 3 garlic cloves, thinly sliced

This version is the one I cook most of the time with what I have in the fridge, 1 cup (140 g) sliced leftover cooked
but I don’t shy away from using other ingredients, like eggplant, leftover protein (I usually use chicken breast)
cooked broccoli, or even bacon. Another thing I’ll note is that I like this fried 3 cups (370 g) cold leftover (day-old)
rice fried. When I cook the rice over high heat, I don’t move it around too cooked rice
much, just from time to time, so it can develop little bits of brown crispiness 1 teaspoon MSG (optional)
on the bottom.
1 cup (130 g) frozen peas
1 tablespoon (15 ml) soy sauce, plus
INSTRUCTIONS Heat a large nonstick skillet over high more as needed
Pro tip: Fried rice is usually made in a well- heat until it starts smoking. Place a plate
1 tablespoon (15 ml) oyster sauce
seasoned wok over very high heat. I found or bowl nearby for the cooked eggs. Add
that it’s difficult to get the surface of the enough vegetable oil to coat the skillet and 1 tablespoon (15 ml) rice vinegar, plus
wok to heat evenly on a conventional home carefully spread it around with a paper more as needed
stovetop, so I think a large nonstick skillet towel. Reserve the paper towel.
1½ teaspoons dark soy sauce
does the job just fine, as you want a lot of
cooking surface, and you want that surface Crack the eggs into a bowl, add a sprinkle 1½ teaspoons sesame oil
to be hot. of salt, and beat them with a fork to blend.
Pour the eggs into the oiled skillet. They

80 | TASTY. HEALTHY. CHEAP.

should make a satisfying sizzling noise
when hitting the pan. Using a wooden
spatula, keep the eggs moving because
they will cook quickly. We don’t care about
the presentation of these eggs; they’re
going to get completely shredded in the
final dish. Transfer the cooked eggs to the
plate and wipe out your skillet with the
reserved paper towel, adding more oil,
if needed.

Add the diced onion, sliced scallion whites

(reserve the greens), diced bell pepper, 20 to 30 seconds undisturbed to develop Turn off the heat and taste the dish. Adjust
and garlic. Stir-fry for up to 2 minutes until some browning. By applying this technique the seasoning with soy sauce and vinegar
the vegetables soften, making sure not to we’ll create an evenly distributed texture to your preference. Finish with the scallion
burn them. Add the protein and stir-fry variation throughout the rice. greens scattered on top.
for 1 minute to give it some browning and
infuse it with the aromatics. Stir in the frozen peas and cook for 1 to
2 minutes. By adding them now, we avoid
Add the cold rice to the skillet, along with overcooking them and losing their fresh
a sprinkle of MSG (if using). Use your taste and texture.
wooden spatula to break apart big chunks.
Don’t worry about being too thorough. Once the peas are cooked, add the soy
Stir-fry the rice for 2 to 3 minutes while sauce, oyster sauce, vinegar, dark soy
alternating between moving it around sauce, sesame oil, and cooked egg.
and breaking it apart to letting it cook for Toss until the sauce and egg are evenly
distributed throughout the rice.

82 | TASTY. HEALTHY. CHEAP.

 MEALS THAT GOT ME
THROUGH COLLEGE

CREAMY DREAMY INGREDIENTS FOR MARINADE:

8 ounces (225 g) boneless,

BUTTER CHICKEN
skinless chicken breast, cut into
bite-size pieces
2 or 3 garlic cloves, minced
YIELD: SERVES 2
1½ tablespoons (23 g) full-fat plain
Greek yogurt
In my exploration of dishes from around the world, every once in a while,
2 teaspoons garam masala
I stumble upon a gem that I can implement in my day-to-day student life,
and it completely changes how I view college meals. This is one of those life- 1 teaspoon smoked paprika
altering food discoveries that I’ve recently made. This is originally an Indian 1 teaspoon garlic powder
dish, but this is my very nontraditional way of making it that I can rely on for 1 teaspoon grated peeled fresh ginger
a pretty quick and immensely satisfying meal. The original recipe requires
Kosher salt
a ton of butter and cream, but I managed to take out most of the fat and
still create an amazing dish, which means I can eat more of it and not worry
too much about my arteries clogging up. This is delicious served with rice INGREDIENTS FOR FINISHING:
or naan bread, or eaten by itself. Either way, it’s going to be one of the best Olive oil for coating the pan
culinary experiences you will create in your home kitchen.
1½ teaspoons butter
1 yellow onion, sliced
INSTRUCTIONS To finish the dish: In a large skillet over
To make the marinade: In a large bowl, medium-high heat, heat enough olive oil Kosher salt
combine the chicken and all the other to coat the pan until it shimmers. Add 1 (14-ounce, or 395 g) can crushed
marinade ingredients. Season with salt the marinated chicken. It should make tomatoes
to taste. Using your clean hands, mix a satisfying sizzling noise when hitting
the pan. Cook the chicken on all sides 1 teaspoon garam masala
everything thoroughly until the marinade
evenly coats every piece of chicken. Don’t without burning the yogurt too much, 1 teaspoon smoked paprika
forget to wash your hands after handling about 3 minutes. Focus on browning the
chicken, not cooking it through, since we’ll ½ cup (120 ml) low-fat cream
raw poultry! Cover the bowl with plastic
wrap and marinate in the refrigerator until do that later. Remove the chicken from the Fresh cilantro for topping
use, ideally overnight. (Most of the time I skillet once browned; you should be left
just let it sit for 10 minutes or so because I with some nice fond (the tasty stuck-on
don’t have that level of patience.) browned bits) on the bottom of the pan.

INSTANT CLASSICS | 83
Turn the heat to medium and add the
butter to the hot pan to melt. Add the
onion. Sprinkle the onion with salt and
let it cook for 2 to 3 minutes, stirring
occasionally, until the onion softens.

Stir in the crushed tomatoes and simmer

the sauce for about 5 minutes until it
thickens. Stir in the garam masala and
smoked paprika. Taste the sauce and add
more salt, if needed.

Stir in the cream, turn the heat to low, and

simmer the sauce for 2 minutes.

Add the chicken to the sauce and gently

simmer for 1 to 2 minutes, or until warmed
and cooked through. Top the dish with
fresh cilantro and serve.

INSTANT CLASSICS | 85
 MEALS THAT GOT ME
THROUGH COLLEGE

LEFTOVER CHICKEN INGREDIENTS

SALAD
8 ounces (225 g) leftover
Straightforward Chicken Breast
(page 25; actually any cut will do) or
YIELD: SERVES 2 store-bought rotisserie chicken
1 scallion, white and green parts,
finely chopped
The word “salad” here does not mean a bowl full of leafy greens and a
dressing, but, rather, a concoction of cold shredded protein and vegetables 2 tablespoons (18 g) capers
bonded together by a creamy substance. I know it doesn’t sound amazing, 1 garlic clove, minced
but this is, hands down, my favorite way to use leftover chicken and other Handful of dried cranberries,
common fridge and pantry staples. It is quintessential college cooking done roughly chopped
to perfection.
Large handful of chopped fresh
parsley
INSTRUCTIONS mixture and slightly emulsify it, meaning ¼ cup (60 g) full-fat plain
Pull the leftover chicken from the fridge to combine the fat and acid by vigorously Greek yogurt
(make sure it’s cold) and using your clean mixing to create a thick, creamy texture.
2 tablespoons (30 g) mayonnaise
hands or two forks, shred all the meat into
various-size chunks. The meat is easily Taste and season with salt and pepper. 1 tablespoon (15 g) Dijon mustard
tearable if you use the grain (see page 19)
Fill the buns with a generous amount of 1 tablespoon (15 ml) extra-virgin
to your advantage.
chicken salad and top with lettuce and olive oil
In a large bowl, combine the shredded tomato. Kosher salt and freshly cracked
chicken with the scallion, capers, garlic, black pepper
cranberries, parsley, yogurt, mayonnaise, Pro tip: It’s all about building layers of
2 burger buns
Dijon, and olive oil. complementary flavors and textures using
simple ingredients. I use a combination 4 butter lettuce leaves
Using a spoon, whip the ingredients of yogurt, mayo, mustard, and olive
4 tomato slices, salted
together until everything is well oil to provide creaminess and bind the
incorporated. I say “whip” because in ingredients. Typically, only mayo is used,
addition to mixing the ingredient, you but my version is not only lower in calories,
want to incorporate a bit of air in the but also provides a lighter finish and a
more complex flavor profile.

86 | TASTY. HEALTHY. CHEAP.

 MEALS THAT GOT ME
THROUGH COLLEGE

SPICY CHERRY
TOMATO PASTA
YIELD: SERVES 2

This is one of the first pasta dishes I learned to make from scratch, and it INGREDIENTS
completely revolutionized my pasta experience. It made me appreciate
Kosher salt
how much you can make from a few simple ingredients and just a bit of
technique, because this dish shines in its simplicity. It packs so much flavor, 8 ounces (225 g) dried pasta of
choice
but it feels subtle at the same time. The cherry tomatoes break down and
naturally form a light, creamy sauce, kind of like magic. If you’ve never made 1 tablespoon (15 ml) extra-virgin
pasta, this should be the first one you try, in my opinion. olive oil
1 yellow onion, finely diced

INSTRUCTIONS splash of water and cover the pan with 2 garlic cloves, crushed
Cook the pasta in a large pot of salted a lid. Now, get ready for the magic to 1 fresh red chile, very thinly sliced,
water according to the package directions happen: As the cherry tomatoes cook, seeded for less heat
until al dente. Reserve about 1 cup they will start bursting and releasing their
(240 ml) of the pasta cooking water, juices that will naturally form a sauce. 1 pound (454 g) fresh cherry tomatoes
then drain the pasta. This process should take 6 to 10 minutes, ½ cup (20 g) coarsely chopped
during which you should stir the tomatoes fresh basil
In a large saucepan over medium heat, every couple of minutes.
Grated parmesan cheese for serving
heat the olive oil until it shimmers.
Add a splash of pasta water to complete (optional)
Add the onion, garlic, and chile. Cook
the aromatics for 4 to 5 minutes, stirring the sauce, adding more, in small amounts,
occasionally, until they become soft if the sauce is too thick. Sprinkle with
and fragrant. fresh basil to finish, then add the cooked
pasta and toss to coat and combine.
Add the whole cherry tomatoes, generously
season with about 2 big pinches of salt, Optionally, top the pasta with some
and give them a toss in the pan. Add a grated parmesan cheese, but I prefer
it sans parm.

INSTANT CLASSICS | 89
 COMFORT FOODS

MY CREAMY INGREDIENTS

VEGGIE-PACKED SOUP
2 tablespoons (28 g) butter
1 yellow onion, diced

YIELD: SERVES 4 3 garlic cloves, peeled

2 medium-size carrots, diced
A good soup is hard to beat. It provides warmth, comfort, and a feeling 2 parsnips, peeled and diced
of home. This is surely the case with this recipe. Just the smell of the 2 or 3 medium-size potatoes, diced
vegetables cooking in butter, getting slightly browned, instantly transports
2 celery stalks, diced
me to my childhood. This simple recipe does require a bit of vegetable
chopping. Don’t be too precise, though, because it’s all gonna get blended Kosher salt and ground black pepper
up anyway. 8 cups (1.9 L) Veggie Stock from
Scraps (page 23), or store-bought,
plus more as needed
INSTRUCTIONS Pour in enough veggie stock to completely 2 cups (260 g) frozen peas
In a Dutch oven over medium heat, melt cover the vegetables. Bring to a simmer
the butter. Add the diced onion and garlic and turn the heat to low. Simmer the Heavy cream for topping (optional)
cloves. Sweat the onion for 2 to 3 minutes vegetables in the stock for 20 to 25 Finely minced fresh parsley for
until it softens and becomes fragrant, minutes until they are soft and tender. topping
stirring occasionally.
Using a hand blender, or carefully Sliced bread or naan for serving
Add the carrots, parsnips, potatoes, transferring everything to a regular
and celery. Generously season the blender, blend the soup until smooth,
vegetables with salt and cook for 5 to creamy, and thick. Return the soup
6 minutes, stirring and turning them to the pot, if needed.
every 30 seconds or so. The goal is to
get some slight browning and kick-start Turn off the heat. Add the frozen peas and
the cooking process, as well as making let them cook in the residual heat for a few of olive oil. I also like some hot naan bread
sure the flavors get to know each other. minutes. Taste the soup and season with with this soup, but you do you.
You’ll smell that earthy, buttery aroma, salt and pepper.
and that’s a good sign. Refrigerate leftovers in an airtight
To serve, I top the soup with a swirl of container for 3 to 4 days.
cream, some fresh parsley, and a drizzle

90 | TASTY. HEALTHY. CHEAP.

 COMFORT FOODS

HEALTHIER “FRIED”
CHICKEN WINGS
YIELD: SERVES 2

Okay, this is technically not fried chicken—it’s baked—but stay with me. INGREDIENTS
I’ve been looking for a way to get the experience of fried chicken without the
2 pounds (908 g) chicken wings
calories for the longest time because it’s one of my favorite comfort foods.
Turns out, most of the calories comes from the fat used for deep-frying. 1 tablespoon (7.5 g) all-purpose flour
Now, the challenge is getting the same level of crispiness and satisfaction 1 tablespoon (8 g) cornstarch
from an oven-baked wing. With this simple combination of ingredients and 2 teaspoons baking powder
a few tricks, I was able to find an easy, mess-free way to create a finger-
2 teaspoons kosher salt
licking chicken wing experience. The combination of flour, cornstarch,
baking powder, and salt in the coating works toward getting the crispiest 2 teaspoons ground white pepper
exterior possible. 2 teaspoons smoked paprika
2 teaspoons dried thyme
The recipe might sound overly simple—it doesn’t have a buttermilk marinade
2 teaspoons garlic powder
or a multi-station breading process—but, to me, the results this convenient
recipe yields make this comfort meal achievable even during the busiest 2 teaspoons onion powder
days. While the wings bake, I often make a simple yogurt dip (see Herby 1 teaspoon ground ginger
Yogurt Sauce and Dip, page 26) and, sometimes, a fresh tomato salad to
1 teaspoon ground mustard (optional)
have on the side.
½ teaspoon cayenne pepper

92 | TASTY. HEALTHY. CHEAP.

INSTRUCTIONS
Place the chicken wings on a clean baking
sheet or other flat work surface and pat
dry using paper towels. It’s important
to remove as much moisture as you can
because this correlates directly to the
crispiness of the final product. The drier,
the better. Place the dried chicken wings
in a large bowl.

In a small bowl, stir together the flour, Pro tip: The wire rack allows for more this step (and if you do, the wings will still
cornstarch, baking powder, and all the air circulation around the wings while be delicious), but if you have time on your
spices until evenly combined. Sprinkle the cooking, which leads to more even cooking hands, it makes a difference in the results.
seasoned flour over the wings, spreading and, you guessed it, more crispiness. Preheat the oven to 350°F (180°C, or
it as evenly as possible. Using your clean gas mark 4).
hands, distribute the coating until every Optionally, but recommended, chill the
piece of chicken is covered evenly. coated wings in the refrigerator for at After chilling (or not), bake the chicken
least 2 hours, uncovered, to allow the wings for 25 minutes. Flip the wings and
One by one, remove the chicken wings baking powder and salt to interact with the bake for 10 minutes more, or longer, until
and gently shake off any excess seasoning, chicken skin. Place the chicken toward the evenly cooked on all sides. Observe the
then place them on a wire rack set over a bottom of the fridge so raw chicken juices color and texture of the skin: You’re looking
clean baking sheet, spacing the wings so do not drip off, potentially contaminating for a golden-brown color and a crispy but
they don’t touch. your food. You may be tempted to pass on not dry exterior.

INSTANT CLASSICS | 93
 COMFORT FOODS

EASY CHICKEN
CONGEE
YIELD: SERVES 2
INGREDIENTS FOR CHICKEN
AND MARINADE:
6 ounces (170 g) boneless, skinless
chicken thighs or breast (I prefer
I discovered this dish during my “Rating Breakfast Around the World” series. thighs)
It is a rice porridge traditionally served for breakfast in many areas of China, 1 teaspoon cornstarch
and it’s one of the most comforting dishes I’ve ever made. And, not only is it
1 teaspoon soy sauce
satisfying and heart-warming, but it’s also affordable. Rice is an inexpensive
ingredient, and you need only a small amount for a lot of porridge. This 1 teaspoon dark soy sauce
recipe also uses an interesting technique of cooking the chicken in the 1 teaspoon sesame oil
residual heat of the porridge, which produces incredibly tender chicken. 1 garlic clove, minced

INSTRUCTIONS to resemble oatmeal in consistency. The INGREDIENTS FOR RICE:

To make the marinade: Cut the chicken individual grains should start to break
into bite-size pieces, as thin as you can down, and the starch from the rice will 3 to 5 cups (720 ml to 1.2 L) water
to cook more easily in the rice. Place the thicken the water. (depending on your thickness
chicken in a medium-size bowl and add all preference; I always use 4)
the marinade ingredients. Using your clean Add the ginger and scallion to flavor the 1 chicken bouillon cube
hands, mix everything to coat the chicken porridge, and taste the congee; add salt
as needed. Re-cover the pot partially and ½ cup (100 g) raw white rice, rinsed
fully with marinade. Cover the bowl with
plastic wrap and refrigerate until use. cook for 10 minutes, or until the porridge 3 or 4 thin slices peeled fresh ginger,
becomes thick and homogenous. cut into thin matchsticks
To make the porridge: In a large pot over
Add the chicken to the boiling rice while 1 scallion, white and green parts,
high heat, bring the water to a boil. Add
stirring, making sure the pieces are sliced
the bouillon cube and boil until it dissolves
completely. Turn the heat to medium separated. Cook for 4 to 5 minutes, or Kosher salt
and add the rinsed rice. Give it a stir, until there are no raw, pink spots left in the
chicken. Turn off the heat and serve the Fresh cilantro for topping
then partially cover the pot and simmer
for 25 minutes. The rice should begin congee in a bowl topped with cilantro.

INSTANT CLASSICS | 95
 COMFORT FOODS

FASTER THAN
FAST FOOD TACOS
YIELD: SERVES 2

Taco night is a weekly occurrence in my house, and one of our favorite activities. We love the idea of having lots of
different ingredients to choose from laid out on the table. The act of building your own taco, building flavors and
textures, is such a fun culinary experience, especially with a loved one. What’s great is that with just a tiny bit of
effort you can create your own taco experience—faster than delivery and infinitely better quality. And by the way, we
eat about four tacos each, so adjust the quantity based on your preference.

INSTRUCTIONS seasonings to the beef and season to taste Arrange all your ingredients, including
Warm the tortillas: Place a large skillet with salt. Give the beef a few stirs until the toppings, on a table, along with your
over high heat and, one at a time, heat spices are incorporated. Cook the beef for favorite hot sauces. You can combine
the tortillas for 10 to 15 seconds per side 7 to 8 minutes, stirring occasionally, until these ingredients however you want. I add
until they develop some charred spots. Set it’s fully browned and cooked through. some ground beef first, a drizzle of hot
aside, wrapped in a clean kitchen towel. Cover the skillet, turn the heat to the sauce on top of it, a layer of guacamole,
lowest setting, and keep the beef warm some kidney beans, sour cream, fresh
To make the beef: Turn the heat under the until use. cilantro, and finally some pickled onions.
skillet to medium-high. Pour in a swirl of That’s right, I don’t do lettuce on my tacos,
olive oil to coat the skillet. Add the onion To make the guacamole: In a medium-size but you can.
and garlic and sweat the vegetables for glass bowl, combine the avocado, lime
1 to 2 minutes, stirring constantly. Add juice, tomato, garlic, and salt to taste.
the ground beef and break it apart using Using a fork, roughly mash the avocado
the back of a wooden spoon. Add all the and tomato. Don’t worry about being too
thorough; some chunkiness is highly
advised.

96 | TASTY. HEALTHY. CHEAP.

INGREDIENTS
8 small (8-inch, or 20 cm) flour
tortillas

INGREDIENTS FOR BEEF:

Olive oil for coating the pan
½ white onion, finely diced
2 or 3 garlic cloves, minced
1 pound (454 g) ground beef
2 teaspoons smoked paprika
2 teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
Kosher salt

INGREDIENTS FOR GUACAMOLE:

2 ripe avocados, pitted and diced
Juice of ½ lime
1 or 2 Roma tomatoes, finely diced
1 garlic clove, minced
Kosher salt

INGREDIENTS FOR OTHER

TOPPINGS:
Sour cream
Shredded lettuce
Canned red kidney beans, drained
and rinsed
Pickled red onions (see Pickled Red
Onions and Other Things, page 24)
for topping
Fresh cilantro
Hot sauce
CHAPTER 5:

DINNERTIME
Sometimes, it’s nice to slow down and enjoy life a little.
A home-cooked dinner is my way of doing that. You
should try it, too.

98 | TASTY. HEALTHY. CHEAP.

5
DINNER FOR ONE
The Best Black Bean Burger
You’ll Ever Eat
The Ultimate Chicken and
Broccoli Stir-Fry
Instant Ramen Upgrade
100

103
106
DATE NIGHT RECIPES
Homemade Gnocchi with
Peas and Walnuts
Aglio e Olio e Cacio
e Pepe
Sweet and Spicy Tofu
Noodles
Roasted Veggie Risotto
108

112

114
117
5
 DINNER FOR ONE

THE BEST BLACK BEAN

BURGER YOU’LL EVER EAT
YIELD: SERVES 1

The first time I made this I was INGREDIENTS FOR PATTY: INGREDIENTS FOR SAUCE:
so surprised by how good it was, I
½ (14-ounce, 395 g) can black 1 tablespoon (15 g) full-fat plain
legitimately considered never eating
beans, drained and rinsed under Greek yogurt
a regular burger again. Of course, cold water
1 teaspoon chili oil, plus more as
then I realized I have enough love
1 large egg needed
for both regular burgers and black
bean burgers in my heart. Don’t ½ shallot, finely diced
expect a beef burger experience 2 garlic cloves, minced INGREDIENTS FOR FINISHING:
from this. Go into it like a new dish, 1 teaspoon smoked paprika 1 teaspoon butter
then you’ll understand just how
1 teaspoon ground cumin 1 burger bun
good it is. The bean patty provides
crispiness on the outside and a 1 teaspoon dried thyme 1 medium-size tomato
hearty and satisfying inside, rich in 1 to 2 tablespoons (7 to 14 g) bread Kosher salt
fiber and other important nutrients, crumbs
Small handful of arugula
and it complements the simple 2 ounces (55 g) feta cheese,
fresh toppings. Beans are a cheap crumbled Pickled red onions (see Pickled Red
Onions and Other Things, page 24)
and nutrient-rich food that everyone Flaky sea salt for topping
should eat more of, and making it
1 tablespoon (15 ml) neutral oil
into a burger like this might just be
one of the best ways to eat beans.
This recipe easily doubles, triples, or
more to feed a crowd.

100 | TASTY. HEALTHY. CHEAP.

INSTRUCTIONS
Preheat the oven to 350°F (180°C, or
gas mark 4). Line a baking sheet with
parchment paper.

To make the patty: Spread the beans on

the prepared baking sheet and bake for
20 minutes. We need to dry the beans to
make sure our patty doesn’t turn mushy.

In the meantime, make an easy sauce:

In a small bowl, stir together the yogurt
and chili oil. Taste and adjust the chili oil,
if needed.
the shallot, garlic, and all the seasonings. In a skillet over medium-high heat, heat
While the beans bake, prep the other Stir in 1 tablespoon (7 g) of bread crumbs the oil until it shimmers. Add the patties
ingredients, too: Melt the butter in a skillet and adjust the amount based on the and cook for about 2 minutes per side until
over medium heat and toast the buns until consistency (no two burgers are alike). browned, carefully flipping the patties with
golden brown; cut 2 or 3 slices from the Look for an easily moldable mixture that a spatula.
tomato and season the slices with salt. holds its shape. Finally, mix in the feta.
To assemble, spread half the sauce over
To finish the patty: Transfer the beans Shape your mixture into 1 or 2 tennis the bottom bun. Top with arugula, tomato
to a large bowl and roughly mash them ball–size portions. If you get two patties, slices, and then your bean patty. Spread
using a fork. The reason we’re using a save one for later, or double stack your the remaining yogurt sauce on the patty,
fork is because we want some textural burgers. Using your clean hands, shape and finish with some pickled onions.
variety, and not a silky-smooth mashed them into ¾-inch (2 cm)-thick patties. Top with the remaining bun.
product. Add the egg to the smashed Lightly season the patties with flaky salt
beans and beat it in with the fork. Stir in on both sides.

102 | TASTY. HEALTHY. CHEAP.

 DINNER FOR ONE

THE ULTIMATE CHICKEN

AND BROCCOLI STIR-FRY
YIELD: SERVES 1

The stir-fry is one of the most INGREDIENTS FOR INGREDIENTS FOR

essential dishes for a home cook MARINATED CHICKEN: VEGETABLES AND AROMATICS:
to master, because the technique
1 boneless, skinless chicken breast, Vegetable oil for frying
behind it allows you endless
cut into bite-size pieces
variations that you’ll never get bored 1 cup (71 g) broccoli florets, chopped
1 tablespoon (15 ml) soy sauce into bite-size pieces
of. This dish is one of my favorite
ways to sneak more veggies into 1 tablespoon (15 ml) rice vinegar ½ bell pepper, any color, sliced into
my life. I load it up with as much matchsticks
1½ teaspoons dark soy sauce
broccoli as I can and add bell Kosher salt
1 teaspoon sesame oil
peppers, scallions, and, sometimes, 1 scallion, white and green parts,
even asparagus. Chicken and 2 teaspoons cornstarch
roughly chopped
broccoli is commonly regarded as
2 garlic cloves, sliced
a tasteless bodybuilder “healthy” INGREDIENTS FOR SAUCE:
meal, but we can take most of those 1 tablespoon (6 g) minced peeled
1 tablespoon (15 ml) soy sauce fresh ginger
nutritional benefits and create an
amazingly delicious dish on top of 1 tablespoon (15 ml) oyster sauce ½ fresh red chile, sliced, seeded for
less heat
that. Serve with rice or noodles, or 1½ teaspoons dark soy sauce
eat it by itself. Either way, get ready
2 teaspoons cornstarch
to make this a lot more frequently. INGREDIENTS FOR GARNISH:
¼ cup (60 ml) water
1 tablespoon (8 g) sesame seeds
1 scallion, white and green parts,
finely sliced

DINNERTIME | 103
 DINNER FOR ONE

INSTRUCTIONS To incorporate the vegetables and Return the chicken and veggies to the pan.
To make the marinated chicken: In a aromatics: Add the broccoli and bell Reduce the heat to medium and cook,
large bowl, combine the chicken and all pepper to the hot pan. Season with a tossing everything together, until the sauce
the other ingredients for the marinade. bit of salt and cook for 1 minute, tossing evenly coats the ingredients.
Using your clean hands, mix and distribute and stirring. Add a splash of water to the
the ingredients evenly, making sure all the pan and cover it with a lid. Cook for about Finish with a sprinkle of sesame seeds and
chicken is well coated. Set the chicken 5 minutes, covered, stirring the vegetables finely sliced scallion.
aside for at least 15 minutes to marinate, every couple of minutes. We’re looking
which is just enough time to prep the to cook the veggies fast: We don’t want
other ingredients. to cook them to a mush, just enough so
they lose that raw edge and soften a bit.
To make the sauce: In a small bowl, Transfer the veggies to another plate,
whisk the soy sauce, oyster sauce, dark just like the chicken.
soy sauce, cornstarch, and water until
blended. The cornstarch will provide the Add a swirl of oil to the pan, and add the
signature thick, glossy finish to the dish. aromatics—scallion, garlic, ginger, and red
Set aside. chile—all at once. Stir-fry for 2 minutes,
making sure not to burn them.
To cook the chicken: Heat a large pan,
skillet, or wok over high heat until it Pour in the sauce we made earlier and
just starts to smoke. Pour in about cook for 2 to 3 minutes, stirring constantly,
1 tablespoon (15 ml) of oil to coat the pan. until it reduces and thickens.
Add the chicken to the hot pan and stir-fry
for 3 to 4 minutes until all the pieces
are cooked through and no longer pink.
Transfer the chicken to a plate.

DINNERTIME | 105
 DINNER FOR ONE

INGREDIENTS FOR SAUCE:

1 tablespoon (15 ml) soy sauce
1 tablespoon (15 ml) oyster sauce
1½ teaspoons dark soy sauce

INSTANT RAMEN
1 teaspoon rice vinegar
1 teaspoon cornstarch

UPGRADE
3 tablespoons (45 ml) water

YIELD: SERVES 1 INGREDIENTS FOR RAMEN:

1 (3-ounce, or 85 g) package instant
Instant ramen noodles, the stereotypical cheap meal for students, have a bad ramen noodles (seasoning packet
rep because they’re one-dimensional, unexciting , and not very nutritious. discarded)
I have a lot of respect for instant ramen, and appreciate the nostalgic, simple 1 tablespoon (15 ml) neutral oil
experience it provides, but I’m here to elevate that experience on all fronts. 2 garlic cloves, minced
I want an instant noodle dish that is more nutritious, tastes better, and makes
1 fresh red chile, sliced, seeded for
you feel as though you’re dining at a restaurant, all with very little effort. less heat
2 scallions, 1 sliced on the diagonal
INSTRUCTIONS Add the mushrooms. Stir-fry for 2 minutes. and 1, green part only, very thinly
To make the sauce: In a small bowl, stir Focus on getting some browning and sliced, separated
together all the sauce ingredients until cooking them fast; we don’t want to steam
1 teaspoon minced peeled fresh
blended. The cornstarch will provide the them in their own water. If needed, turn
ginger
signature thick, glossy finish to the dish. the heat to high. Add the frozen peas.
Set aside. Cook for 1 minute. ½ cup (35 g) sliced shiitake
mushrooms
To make the ramen: Cook the ramen Pour the sauce into the pan and cook
½ cup (65 g) frozen green peas
noodles according to the package for 2 to 3 minutes until it reduces and
directions. Drain and rinse under cold thickens only slightly, preserving its 1 large soft-boiled egg (see Boiled
water. Set aside. thinness to interact better with the Eggs, the Easy Way, page 22)
noodles.
1 teaspoon sesame oil
In a wok or large skillet over medium-high
heat, heat 1 tablespoon (15 ml) of oil until Add the cooked noodles to the skillet and Fresh cilantro for topping
it starts to smoke. Add the garlic, chile, turn the heat to medium. Toss the noodles
1 scallion (white and green parts), and to coat them with the sauce. Turn off the
ginger. Cook the aromatics for 2 minutes, heat and top with the egg (if using), drizzle
stirring constantly, until fragrant. on the sesame oil, and garnish with the
scallion greens and cilantro.

106 | TASTY. HEALTHY. CHEAP.

 DATE NIGHT RECIPES

HOMEMADE GNOCCHI
WITH PEAS AND WALNUTS
YIELD: SERVES 2

If you’re familiar with gnocchi (and how to pronounce it correctly: NYOH- INGREDIENTS FOR GNOCCHI:
kee), then you know its luxurious, pillowy texture is enough to enhance any
2 leftover baked russet potatoes
date and most certainly impress your crush, especially when you tell them
you made it yourself. Gnocchi is really not complicated to make; it just 1 large egg, whisked
requires a few simple steps and a bit of patience, and a few other simple but 1 cup (120 g) all-purpose flour, plus
powerful ingredients to shine. This is my twist on the classic brown butter more for dusting and as needed
sage gnocchi. A special treat for sure. 1 teaspoon kosher salt

INGREDIENTS FOR BROWN

BUTTER SAGE SAUCE:
2 tablespoons (28 g) butter
10 to 12 fresh sage leaves
½ cup (64 g) frozen peas
1 small bunch fresh parsley, roughly
chopped
½ cup (50 g) walnuts, finely chopped
Grated zest of ½ lemon
Grated parmesan cheese for topping
Flaky sea salt and freshly cracked
black pepper

108 | TASTY. HEALTHY. CHEAP.

INSTRUCTIONS
Pro tip: If you have no leftover baked
potatoes handy, bake some fresh. Pierce
2 potatoes with a fork on all sides and bake
in a 400°F (200°C, or gas mark 6) oven for
45 to 50 minutes until they pierce easily
with a fork.

To make the gnocchi: Peel off and discard Add the whisked egg and mix that in Lightly dust a clean work surface with flour
the skin from the baked potatoes. Place until fully incorporated. Sift in the and place the dough out on it. Knead the
the potatoes in a medium-size bowl and, flour and add the salt. Use your clean dough for about 3 minutes until smooth:
using a fork or a potato ricer, mash to a hands to incorporate the flour into the Alternate between a folding and pushing
fine, fluffy consistency. potato mixture. You should get an easily motion on all sides. Get a little rough with
manageable dough you can knead. it; I slap the dough gently on my counter
between folds. If the dough is too sticky,
add a small amount of flour and knead it in.

DINNERTIME | 109
Divide the dough into 4 sections and roll them out with your hand into 15- to 20-inch (38 to 50 cm)-long ropes. Using a sharp knife,
cut the dough into ¾-inch (2 cm) pieces.

Using a well-floured index finger, gently To finish the gnocchi and make the sauce: Add about ¼ cup (60 ml) of the reserved
poke some holes into the gnocchi. The Bring a large pot of generously salted water pasta water and toss the gnocchi with the
holes will act as pockets to catch the to a boil over high heat. Gently add the brown butter until a thicker sauce forms.
sauce. Lightly dust the gnocchi with gnocchi and cook until they naturally float Turn the heat to low and add the frozen
flour and reserve until use. You can also to the top. Using a spider, gently fish them peas, parsley, walnuts, lemon zest,
refrigerate the gnocchi, lightly dusted with out of the water and place them in a bowl. parmesan, salt to taste, and a generous
flour, in a zip-top bag and finish the dish Don’t throw out the cooking water; we will amount of pepper. Toss everything until the
the next day. need some later. ingredients are evenly distributed and the
peas are cooked, about 2 minutes.
In a medium-size saucepan or skillet
over medium heat, melt the butter and Top with more grated parmesan to serve, if
let it cook until it’s bubbling. Add the you’re feeling adventurous, and get ready
sage leaves. Let these cook, virtually for your date to be impressed.
undisturbed, for 4 to 5 minutes,
occasionally swirling the butter around and
flipping the sage leaves, if needed. The
goal is to brown the butter and crisp the
sage. Remember, browning is not burning,
so watch the heat.

Once the butter has a dark golden-brown

color, add the gnocchi and make sure every
piece (or most pieces) touches the pan.
Cook the gnocchi in the brown butter for
4 to 6 minutes until it develops a golden-
brown crispy bottom, then flip them.

110 | TASTY. HEALTHY. CHEAP.

 DATE NIGHT RECIPES

AGLIO E OLIO
E CACIO E PEPE
YIELD: SERVES 2

I am stepping into dangerous territory, messing with two traditional Italian INGREDIENTS
dishes like aglio e olio (pasta with garlic and olive oil) and cacio e pepe
6 ounces (170 g) high-quality dried
(pasta with cheese and pepper)—hide your Italian grandmas! But honestly,
spaghetti
I don’t really care, because I like it this way, and it also makes a fun-sounding
3 tablespoons (45 ml) extra-virgin
name. We will, essentially, take the simple core ingredients that make up
olive oil
these two famously simple pasta dishes and mash them together in a cheesy,
garlicky, peppery, tasty way. I do suggest, however, that you invest a bit in a 1 tablespoon (8.5 g) whole
peppercorns
higher-quality pasta, as it makes a pretty big difference in the results. This
dish does take a bit of technique and requires a sense of timing, but I believe 2 garlic cloves, finely sliced
anyone can master it with practice. 1 fresh red chile, sliced, seeded for
less heat

INSTRUCTIONS At the same time you drop in the pasta, 1 cup (60 g) freshly grated pecorino
First, bring a medium-size pot or skillet of in another skillet over medium heat, heat Romano cheese
generously salted water to a boil over high the olive oil. Grind the peppercorns to a 1 big bunch fresh parsley, roughly
heat. Drop in the spaghetti and cook for course powder using a mortar and pestle or chopped
about 8 minutes, checking after 5, until a peppermill and add them to the hot oil.
Add the garlic and chile as well, and gently Freshly ground black pepper (optional)
just below al dente.
cook them in the oil for 3 to 4 minutes. We
Pro tip: We want to use just enough water don’t want an aggressive fry, so if it gets too
to cover the pasta: By minimizing the bubbly around the garlic and you’re afraid
amount of water, we maximize the amount it might burn, immediately turn the heat to
of starch, which helps create a glossy, low. Keep this mixture moving, adjusting
thick sauce. the heat to low, if needed, until the pasta
has cooked to just below al dente (it will
finish in the skillet).

112 | TASTY. HEALTHY. CHEAP.

Once the pasta is ready, turn the heat At this point, assess the thickness of your Add the fresh parsley and toss it with the
under the skillet with the oil to medium. sauce. Is it too dry? Add a bit more pasta pasta. Now, you’re ready to plate. I finish
Carefully add a ladleful of pasta cooking water and toss until thickened. Is it too with some freshly ground black pepper,
water to the oil. Using tongs, pull the thin? Simply cook it for a bit longer, tossing just to get an extra kick, but you do you.
almost-cooked spaghetti from the water and stirring constantly. Sorry, Italians!
and add it to the oil. Sprinkle the cheese
on top and begin tossing and stirring Pro tip: Always go for a bit of a thinner
vigorously. The goal here is to get a sauce because by the time you plate it and
thickened, emulsified sauce, without any it sits for a couple of minutes, the sauce
lumps of cheese. Add a few more ladlefuls will be the perfect consistency.
of pasta water and cook, reducing the
sauce, until the pasta is al dente, 2 to
3 minutes total.

DINNERTIME | 113
 DATE NIGHT RECIPES

SWEET AND SPICY INGREDIENTS FOR SAUCE:

TOFU NOODLES
2 tablespoons (30 ml) soy sauce
2 tablespoons (40 g) honey

YIELD: SERVES 2 1 tablespoon (15 ml) rice vinegar

2 teaspoons cornstarch
Noodles for a date? Sign me up. This amazing vegetarian dish is rich in 1 tablespoon (15 ml) water
sweet, garlicky, and umami flavors, and packs a spicy kick, too. The glossy
sauce coats crispy, pillowy tofu bites, all delivered by a light but satisfying
base of rice noodles.
INGREDIENTS FOR TOFU
AND NOODLES:
4 ounces (115 g) dried rice noodles
INSTRUCTIONS Add the tofu, making sure the pan isn’t
½ pound (227 g) extra-firm tofu,
To make the sauce: In a small bowl, stir too crowded so every piece touches the
skillet’s surface. Cook for 3 to 4 minutes, chopped into bite-size cubes
together all the sauce ingredients until
blended. Set aside. undisturbed, until golden brown. Carefully 1 teaspoon kosher salt
flip each piece and repeat on the other
side. Transfer the tofu to a plate. 2 tablespoons (16 g) cornstarch
To make the tofu and noodles: Cook the
rice noodles according to the package 2 tablespoons (30 ml) vegetable oil,
directions. Drain and rinse the noodles In the skillet, still over medium-high heat, plus more as needed
thoroughly under cold water to make sure combine the chiles, onion, garlic, and
2 fresh red chiles, sliced, seeded for
they don’t stick together. Set aside. half the scallions. Add a bit more oil if
less heat
the skillet seems dry. Stir-fry for about
In a medium-size bowl, combine the tofu, 2 minutes until fragrant, then pour in the ½ red onion, finely diced
salt, and cornstarch. Using your clean sauce. Cook for 1 minute to reduce the
4 garlic cloves, minced
hands, toss the tofu until every piece is sauce, then add the tofu and noodles. Toss
coated on all sides. This will help crisp everything until the noodles and tofu are 2 scallions, white and green parts,
the tofu as it cooks. fully coated. Add some water if things are sliced on the diagonal
too thick.
Toasted sesame oil for garnish
In a large skillet or wok over medium-
high heat, heat the oil until it shimmers, Finish with a drizzle of sesame oil, Sesame seeds for garnish
swirling to coat the bottom of the skillet. a sprinkle of sesame seeds, and the
remaining scallions.

114 | TASTY. HEALTHY. CHEAP.

 DATE NIGHT RECIPES

ROASTED VEGGIE
RISOTTO
YIELD: SERVES 2

In my experience, making good risotto is all about a little technique and INGREDIENTS FOR SAUCE:
some patience. Sneaking in a lot of vegetables elevates its taste and
10 ounces (280 g) cherry tomatoes
nutritional value. That’s what this roasted veggie risotto is all about.
2 red bell peppers, sliced
1 eggplant, diced
INSTRUCTIONS Add the rice and stir to combine with the
Preheat the oven to 350°F (180°C, or onion and coat with the oil. Pour in the 3 garlic cloves, peeled
gas mark 4). Line a baking sheet with wine to deglaze the pan, stirring to scrape Olive oil for coating the vegetables
parchment paper. up any browned bits from the bottom. Let
reduce for 1 minute, stirring, until a thick Kosher salt
To make the sauce: Place the tomatoes, sauce forms.
bell peppers, eggplant, and garlic on the
prepared baking sheet. Generously drizzle Pour 1 cup (240 ml) of the hot broth into INGREDIENTS FOR RISOTTO:
with olive oil and season with salt. Bake for the rice. Using a wooden spoon or rubber
4 cups (960 ml) vegetable broth
30 to 35 minutes until the vegetables are spatula, cook, stirring constantly, until
soft. Transfer the veggies to a large bowl and most of the stock is absorbed by the rice. 1 tablespoon (15 ml) olive oil
blend with an immersion blender, or mash Gradually add more stock, about ½ cup ½ red onion, finely diced
with a potato masher until smooth. Set aside. (120 ml) at a time, cooking and stirring
constantly until it is absorbed before ¾ cup (144 g) raw risotto (arborio) rice
To make the risotto: In a small saucepan adding more, until the rice is cooked to Splash of white wine
over medium heat, warm the broth. al dente. You may not use all the broth.
Fresh thyme leaves for seasoning
In a medium-size saucepan over medium When the rice is al dente and has a Grated parmesan cheese for garnish
heat, heat the olive oil until it shimmers. creamy consistency, stir in the roasted
Add the onion and sauté for 2 minutes veggies. Add thyme leaves to taste and
until it begins to soften and become serve, topped with a glorious mound
fragrant, stirring constantly. of parmesan.

DINNERTIME | 117
CHAPTER 6:

PASTA AND
BOWL FOOD
There’s something equally comforting and efficient about
eating a nutritious, warm, cooked meal from a bowl—
multiple ingredients, colors, textures, all coming together
in one bowl you can eat on the couch. The bowl format
also allows for creativity and fun, which are, ultimately,
as important as anything when it comes to cooking and
eating in my world.

118 | TASTY. HEALTHY. CHEAP.

6
PASTA
Herby Homemade Pesto
Pasta with Tomatoes
Chicken Fajita Pasta

One-Pot Chicken and

Broccoli Pasta
120
123
Creamy Mushroom Pasta 124

126
BOWL FOOD
Cheap Chicken Poke Bowl 128
Epic Tofu Burrito Bowl
Loaded Veggie Quinoa
Bowl
Creamy Chickpea Curry
131

135
136
6
 PASTA

HERBY HOMEMADE PESTO

PASTA WITH TOMATOES
YIELD: SERVES 2
tomatoes a toss to coat with the oil and
Garlicky, herby, goodness. These are the first three words that come to mind seasoning, and cover the skillet with
when I think of pesto. This classic sauce is deserving of its spot as one of a lid. Cook for 6 to 8 minutes, stirring
the most popular and loved pasta sauces ever. When I make pesto, I keep occasionally, until the tomatoes soften.
it simple. Just throw the ingredients in a food processor, and let it do the
Add 3 to 4 generous spoonfuls of pesto
work, while I help it along with some olive oil. After that, I refrigerate my to the tomatoes, as well as a generous
pesto, where it will keep for up to four days, and use it for multiple things ladleful of the pasta cooking water. The
(I sometimes even just spread it on bread with some tomatoes). Homemade starchy water will help form the sauce.
pesto is so much better than store-bought. For this simple dish, I just add Turn the heat under the skillet to medium-
some pasta and pasta water and boom: a pasta sauce is born. low. Once the pasta is done, use tongs to
transfer it to the sauce without shaking off
the excess liquid (we need all that starch).
Toss the pasta with the sauce until it’s
INSTRUCTIONS To make the pasta: Cook the spaghetti in a
large pot of salted water according to the well coated.
To make the pesto: In a food processor,
combine all the pesto ingredients with package directions until al dente. I do this
next to the skillet I make my sauce in and Now, it’s time to adjust. Not salty enough?
6 tablespoons (90 ml) of olive oil. Blend
add the pasta to the water the moment Add some salt. Not pesto-y enough? (Is
until thoroughly mixed and a paste
I start working on the sauce. The pasta that a word?) Add some pesto. Too thick
forms. If, during the blending process,
cook time is pretty much the same as the and not saucy enough? Add some pasta
you feel the pesto is too thick, add up to
sauce, so I can just transfer the pasta to water. Is it too watery? Cook for a bit more.
2 tablespoons (30 ml) more olive oil to
loosen things up. Keep in mind, we’re not the sauce skillet.
By the end, you’ll have an amazing pesto
looking for a smooth, velvety sauce here;
Start the sauce: In a large skillet over pasta dish you can top with any amount
we will make that once we make the pasta.
medium heat, heat the olive oil until it of grated parmesan cheese you want and,
Refrigerate the pesto in a sealed container
shimmers. Add the cherry tomato halves very important, some chopped nuts for a
for up to 4 days.
and sprinkle with a generous pinch of little texture.
salt and the red pepper flakes. Give the

120 | TASTY. HEALTHY. CHEAP.

INGREDIENTS FOR PESTO:
2 cups (70 g) fresh basil leaves
1 bunch fresh parsley
2 tablespoons (16 g) chopped
cashews or walnuts (or pine nuts, if it
fits your budget)
2 or 3 garlic cloves, roughly chopped
¼ cup (25 g) grated parmesan cheese
Grated zest of ½ lemon (optional, but
highly recommended)
Kosher salt
6 to 8 tablespoons (90 to 120 ml)
extra-virgin olive oil (invest in higher
quality here)

INGREDIENTS FOR PASTA:

Kosher salt
4 ounces (115 g) dried spaghetti
1 tablespoon (15 ml) olive oil
10 ounces (280 g) cherry tomatoes,
halved
1½ teaspoons red pepper flakes
Grated parmesan cheese for garnish
Chopped nuts (whatever you used in
the pesto) for garnish
 PASTA

CHICKEN FAJITA
PASTA
YIELD: SERVES 2

I eat this chicken and melty cheesy pasta when I want to treat myself with a INGREDIENTS
hefty bowl of goodness. I wouldn’t exactly call this a weight-loss meal, but I
4 ounces (115 g) dried long pasta
did pack quite a bit of veggies and protein into it, leading to a nutritionally
(spaghetti, linguine, bucatini)
complex serving.
2 boneless, skinless chicken breasts,
chopped into bite-size pieces
INSTRUCTIONS then add the onion, red and green bell 1 (1.25-ounce, or 35 g) packet fajita
Cook the pasta in a large pot of water peppers, and a generous pinch of salt. seasoning mix
according to the package directions until Cover the skillet with a lid and cook for
6 to 7 minutes until the vegetables soften, 1 tablespoon (15 ml) olive oil, plus
al dente. Reserve ½ cup (120 ml) of the
stirring occasionally to avoid burning. more as needed
cooking water. Drain and rinse the pasta.
1 white onion, sliced
In a medium-size bowl, combine the Pour in the wine to deglaze the pan,
scraping up the browned bits from ½ red bell pepper, sliced
chicken and fajita seasoning. Use tongs to
coat the chicken with the seasoning. the bottom. Stir in the tomato paste ½ green bell pepper, sliced
thoroughly, then the cream. Turn the heat
Kosher salt
In a large skillet over medium heat, to medium-low. Simmer for 1 to 2 minutes
heat the olive oil until it shimmers. until the sauce thickens slightly. Generous splash of white wine,
Add the coated chicken and cook for 4 to chicken broth, or water
5 minutes, turning to cook all sides, or Add the cooked pasta to the sauce, along
2 tablespoons (32 g) tomato paste
until fully cooked and no longer pink. with the cheese (if using). Toss and stir
Transfer the chicken to a plate. the pasta with the sauce. Add the reserved 1 cup (240 ml) heavy cream or low-fat
pasta water if the sauce needs to loosen cream (if you want fewer calories)
In the same skillet still over medium heat, up. You should have a creamy, cheesy,
Big handful of shredded pepper
with the nice chicken fond on the bottom, stretchy pasta. Finish with pepper to taste.
Jack cheese (optional, but highly
add just a bit more oil if things look dry, recommended)
Freshly cracked black pepper
 PASTA

CREAMY
MUSHROOM PASTA
YIELD: SERVES 2
Cook the pasta in a large pot of salted
Can we take a moment and acknowledge the awesomeness of mushrooms? water according to the package directions
They’re packed with nutrients, sustainable, and delicious ingredients that are until al dente.
also very versatile. This pasta dish highlights their subtle earthy flavors and
When the pasta starts cooking, stir the
takes that to the next level with a creamy, tomato-y twist. This meal comes
cream into the sauce, mixing thoroughly.
together easily, it’s affordable, and it’ll satisfy just about anyone. At first, Taste and add a small amount of salt; we
my mushroom pastas were done with a completely white sauce, but once can add more later. Simmer the sauce over
I added tomato paste to this dish, I unlocked a completely new world of medium heat until the pasta is cooked.
mushroom pasta. This is currently my favorite way to make it.
Using tongs, transfer the pasta to the
sauce without shaking off any excess
INSTRUCTIONS occasionally. Toward the end of the cook liquid. Keep the pasta water nearby in case
Slice the mushrooms. Don’t worry about time, they should start releasing some you need more. Top the pasta with the
getting them too thin because they will of their water. This is when you can start parmesan and toss everything until a thick
shrink in the pan. Leave some smaller moving them a bit more, making sure sauce forms and the pasta is thoroughly
mushrooms whole. This is really a matter every piece is cooked evenly. coated. Add small amounts of pasta water,
of preference—you are the master of your if needed to loosen the sauce. Turn off the
mushroom sizes. Add the garlic and cook with the heat and finish with the chopped parsley.
mushrooms for 1 to 2 minutes until Season to taste with pepper, and more salt,
Pour a few generous swirls of olive oil into softened and fragrant. Pour in the wine if needed.
a large stainless-steel skillet, place it over and cook to reduce for about 1 minute
medium-high heat, and heat the oil until until a thicker sauce forms in the pan.
it shimmers. If you don’t have a stainless-
steel skillet, use whatever you have, but Stir in the tomato paste. Cook for 2 to
add a little less oil. Add the mushrooms 3 minutes to enhance the taste and
and a generous pinch of salt. Cook for 6 to aroma of the tomato paste. This is also
8 minutes, moving the mushrooms only when you can start cooking the pasta.

124 | TASTY. HEALTHY. CHEAP.

INGREDIENTS
8 ounces (225 g) mixed fresh
mushrooms (anything you like,
even just one affordable variety if
on a budget)
Olive oil for coating the pan
Kosher salt
3 garlic cloves, minced
½ cup (120 ml) white wine, chicken
broth, or water
2 tablespoons (32 g) tomato paste
4 ounces (115 g) dried pasta (I
recommend tagliatelle)
1 cup (120 ml) heavy cream or low-fat
cream (if you want fewer calories)
¼ cup (25 g) grated parmesan cheese
Big handful of chopped fresh parsley
Freshly cracked black pepper
 PASTA

ONE-POT CHICKEN AND

BROCCOLI PASTA
YIELD: SERVES 2

A fun way to get some protein and eat your vegetables is with this unique INGREDIENTS
risotto-style one-pot pasta. If you’ve made other pasta recipes from this
3 to 4 cups (720 to 960 ml) chicken
chapter, you’ll notice this technique is different, being more similar to
broth
a risotto: You’ll cook the dried pasta directly in the pot with less liquid,
1 medium-size head broccoli
eventually reducing that liquid to become the pasta sauce. This works
because, as the pasta cooks, starch releases and is mixed into the liquid, 2 tablespoons (30 ml) olive oil,
resulting in a thick sauce that coats the pasta. This is by no means a high- divided
effort recipe, but you’ll have to put some attention into stirring the pasta and 8 ounces (225 g) ground chicken
aiding this magical process (because science is magic). Kosher salt and ground black pepper
2 or 3 garlic cloves, sliced
INSTRUCTIONS This is all going to happen in one pot. 1 fresh red chile, sliced, seeded for
In a small saucepan over low heat, warm I use a Dutch oven, but you can use any less heat
the chicken broth and keep it warm. You deeper pot or pan, like a wok. Place the
pot over medium-high heat and add 4 ounces (115 g) dried small pasta
probably will not need the full amount, so
1 tablespoon (15 ml) of olive oil to thinly (I prefer orecchiette)
you may have leftovers to sip.
coat the bottom. Add the ground chicken ¼ cup (25 g) grated parmesan cheese
While the broth heats, chop the broccoli and season it with salt and pepper. Cook
the chicken for 3 to 4 minutes, breaking it 1 bunch fresh parsley, chopped
florets into bite-size pieces.
up using a potato masher, wooden spoon, Grated zest of ½ lemon
Pro tip: Save the broccoli stalk for Veggie or spatula. Don’t worry about size; we don’t
Juice of ½ lemon
Stock from Scraps (page 23), or thinly want this to be a fine mince. The goal is to
chop it for stir-fries. get some browning and cook the chicken
through until it is no longer pink. Transfer
the cooked chicken to a bowl.

126 | TASTY. HEALTHY. CHEAP.

Return the pot to medium-high heat and Turn the heat to medium and add the dried When the pasta is cooked, turn the heat to
add the remaining 1 tablespoon (15 ml) of pasta to the pot, followed by enough hot low and add the parmesan cheese, parsley,
olive oil, followed by the garlic and chile. chicken broth to just cover the pasta. Cook lemon zest, and lemon juice. Stir the pasta
Stir-fry for 1 minute. for 10 minutes, stirring every 30 seconds until a thick, homogenous sauce coats it.
or so to help release and distribute that Turn off the heat and season with salt and
Add the broccoli and cook for 3 to 4 starch. The goal is to cook the pasta to pepper to taste.
minutes until it loses its raw edge; you al dente and reduce the liquid around it,
don’t want it to turn to mush. Bonus points forming a sauce. If things look dry, add
if you get some browning on it. Transfer the more stock.
veggies to the bowl with the chicken.

PASTA AND BOWL FOOD | 127

 BOWL FOOD

CHEAP CHICKEN INGREDIENTS FOR BOWL:

POKE BOWL
¾ cup (150 g) raw sushi rice
1 tablespoon (15 ml) vegetable oil,
divided
YIELD: SERVES 1
1 cup (130 g) frozen peas
1 garlic clove, minced
Poke bowls originated in Hawaii, but they have since gained a lot of global
popularity as a healthy alternative to other take-out meals. I love them. 1 teaspoon red pepper flakes
I get them a lot, but every single time I think to myself, This is ridiculously Handful of chopped fresh cilantro
expensive. I wanted to replicate the poke experience at home, for a small Squeeze of fresh lemon juice
fraction of the cost, using fresh, inexpensive ingredients and applying some
Handful of pickled carrots (see
basic techniques. Keep in mind, this is by no means an authentic poke
Pickled Red Onions and Other Things,
bowl—we’re not even using fish—but we’re building the dish with the poke page 24)
format in mind.
¼ English cucumber, diced and
generously salted
Kosher salt
INGREDIENTS FOR CHICKEN: 3 surimi (imitation crab) sticks,
1 boneless, skinless chicken breast chopped into bite-size pieces

2 tablespoons (30 ml) soy sauce

2 teaspoons rice vinegar
INGREDIENTS FOR DRESSING:
2 tablespoons (30 g) mayonnaise
1 teaspoon toasted sesame oil
1 teaspoon wasabi paste
1 scallion, white and green parts,
chopped Squeeze of fresh lemon juice
2 garlic cloves, minced 1 to 2 teaspoons water
½ fresh red chile, finely chopped,
seeded for less heat

128 | TASTY. HEALTHY. CHEAP.

INSTRUCTIONS While the chicken marinates and the rice Pour the remaining 1½ teaspoons of
To make the chicken: Cut the chicken cooks, prep the remaining ingredients. vegetable oil into the skillet and heat until
into bite-size cubes and place it in a it shimmers. Remove the chicken from the
small container. Add the soy sauce, rice To make the dressing: In a small bowl, stir marinade, shaking off any excess, and add
vinegar, sesame oil, scallion, garlic, and together the mayonnaise, wasabi, lemon it to the hot oil. Cook the chicken for 4 to 5
chile. Thoroughly mix until the chicken is juice, and a touch of water to thin the minutes, flipping every piece occasionally
well coated with the marinade. Top with a mixture to a dressing consistency. to ensure even cooking on all sides.
tightly fitting lid and keep refrigerated until
use, or for up to 1 day. To finish the bowl: In a large skillet over To assemble the bowl: I start with a bed
medium-high heat, heat 1½ teaspoons of of rice, then add all my ingredients in
To start the bowl: In a fine-mesh sieve, vegetable oil until it shimmers. Add the their own little corner, but you can do it in
wash the rice, then cook it according to frozen peas and cook for 1 to 2 minutes. any way you like. Add the chicken, peas,
the package directions. If you have a rice Stir in the garlic, red pepper flakes, pickled carrots, cucumber, and surimi.
cooker, use that: In it, simply combine cilantro, and lemon juice until thoroughly Top with some wasabi mayo, and you’ve
equal parts rice and water and turn on the distributed. Transfer to a bowl and return just made an affordable, nutritious, and
cooker—that’s it. In a few minutes you’ll the skillet to medium-high heat. delicious meal.
have perfectly cooked rice.

130 | TASTY. HEALTHY. CHEAP.

 BOWL FOOD

EPIC TOFU INGREDIENTS FOR

BLACK BEANS:

BURRITO BOWL
YIELD: SERVES 1
1 tablespoon (15 ml) olive oil
½ cup (115 g) canned black beans,
drained, not rinsed
2 garlic cloves, minced
As a European who has never been to the United States, I’ve always been
1 teaspoon ground cumin
very curious about restaurants like Chipotle. I see their burritos and their
bowls everywhere on the internet, and it occupies this weird place in my 1 teaspoon smoked paprika
brain of food that I would, hypothetically, like but will not taste in the near Kosher salt
future. One day, however, I realized I can just do it myself, and it’s probably
going to be better and healthier. My protein of choice for this is usually tofu,
but feel free to sub chicken breast. INGREDIENTS FOR
CORN SALSA:
½ cup (78 g) fresh or canned corn
1 Roma tomato, diced
INGREDIENTS FOR RICE: INGREDIENTS FOR TOFU:
½ yellow onion, finely diced
½ cup (100 g) raw rice 1½ tablespoons (23 ml) olive oil
Kosher salt
1 tablespoon (15 ml) olive oil 4 to 6 ounces (115 to 170 g) firm tofu
1 small bunch fresh cilantro, chopped 1 teaspoon smoked paprika
Kosher salt 1 teaspoon ground cumin INGREDIENTS FOR SERVING
(OPTIONAL):
Grated zest of ½ lime 1 teaspoon garlic powder
Guacamole (see Easier Than Taco Bell
Juice of ½ lime 1 teaspoon onion powder
Tacos, page 96)
½ teaspoon cayenne pepper
1 tablespoon (15 g) sour cream or
Kosher salt full-fat plain Greek yogurt or vegan
alternative
Hot sauce

PASTA AND BOWL FOOD | 131

INSTRUCTIONS
Phew, I know you’re probably overwhelmed
by all the ingredients, but trust me, it’s
not as difficult as it looks. There’s a lot of
assembling, but not a lot of cooking.

First, the rice: In a fine-mesh sieve, wash

the rice, then cook it according to the
package directions. If you have a rice Toss the tofu in the oil and cook for 6 to stirring constantly, until most of the liquid
cooker, use that: In it, simply combine 8 minutes, stirring occasionally, until is gone and some of the beans have split.
equal parts rice and water and turn on some pieces start to crisp up. Pour in the Stir in the garlic, cumin, paprika, and
the cooker—that’s it. In a few minutes remaining ½ tablespoon (8 ml) of olive oil salt to taste.
you’ll have perfectly cooked rice. Transfer and toss the tofu to coat.
the rice to a bowl, then add the olive oil, To make the corn salsa: In a medium-
cilantro, salt to taste, and the lime zest Add the smoked paprika, cumin, garlic size bowl, combine all the corn salsa
and juice. Mix thoroughly and you have a powder, onion powder, cayenne, and salt to ingredients and thoroughly mix with a
simple, flavorful cilantro-lime rice. taste. Toss to coat the tofu pieces with the spoon. Sometimes, simpler is better.
spices and cook for 3 to 4 minutes until
To make the tofu: In a medium-size skillet slightly browned and crispy. To assemble your bowl: Place the cilantro
over medium heat, heat 1 tablespoon rice in the center of the bowl and layer
(15 ml) of olive oil until it shimmers. To make the black beans: In a small the other elements around it: tofu, black
Using your clean hands, crumble the saucepan or skillet over medium, heat beans, and corn salsa. I also like to serve it
tofu into the skillet into differently sized the olive oil until it shimmers. Add the with guacamole and sour cream and cover
chunks—don’t worry about being precise. black beans and cook for 3 to 4 minutes, it in hot sauce.

132 | TASTY. HEALTHY. CHEAP.

 BOWL FOOD

LOADED VEGGIE
QUINOA BOWL
YIELD: SERVES 2

This might be the freshest, most veggie-packed recipe in this book. It INGREDIENTS
combines healthy grains, cooked and raw veggies, and lots of layers of flavor,
1 medium-size head broccoli
texture, and nutrients. This is a dish you can make in bulk and store in the
fridge for 3 to 4 days, and have a nutritious and delicious side (or main) dish 1 large sweet potato, unpeeled, cut
into bite-size pieces
for pretty much the whole work week. It’s the kind of food that makes me feel
happy throughout the day when I eat it. 1 yellow onion, sliced
3 tablespoons (45 ml) olive oil,
divided
INSTRUCTIONS coat and arrange them on the prepared
Preheat the oven to 400°F (200°C, or baking sheet, spreading them out as evenly 2 cups (370 g) cooked quinoa
gas mark 6). Line a baking sheet with as possible. Reserve the bowl. Bake for
Kosher salt and ground black pepper
parchment paper. 20 to 25 minutes until the veggies have
slightly browned and softened (it’s okay to 1 cup (150 g) quartered cherry
Chop the broccoli florets into bite-size get a little char). tomatoes
pieces and place them in a large bowl. 1 large bunch fresh parsley, chopped
In the reserved bowl, combine the cooked
Pro tip: Save the broccoli stalk for Veggie quinoa, roasted veggies, cherry tomatoes, ½ cup (60 g) chopped walnuts
Stock from Scraps (page 23), or thinly chopped parsley, walnuts, lemon juice, Juice of ½ lemon, plus more as
chop it for stir-fries. and the remaining 1 tablespoon (15 ml)
needed
of olive oil. Thoroughly toss together until
To that same bowl add the chopped sweet all the veggies are evenly distributed.
potato and yellow onion slices. Hit these Taste and season with salt and pepper, as
veggies with 2 tablespoons (30 ml) of olive needed. Add more lemon juice if you feel
oil and a generous pinch of salt. Toss to the dish lacks a kick.

PASTA AND BOWL FOOD | 135

 BOWL FOOD

CREAMY
CHICKPEA CURRY
YIELD: SERVES 2

Sometimes, I get home after a busy day and realize I don’t really have a lot INGREDIENTS
to work with in my fridge. That’s usually when I turn to this chickpea curry
2 tablespoons (30 ml) neutral oil
because I pretty much always have a can of chickpeas in my pantry, as well
as all the other ingredients. This comes together easily, it’s super satisfying, 1 yellow onion, finely diced
and it’s vegan. I use some shortcuts in this recipe because I want this to be 2 garlic cloves, minced
a low-effort dish, but you can certainly improve it by using your own blend 1 fresh red chile, finely sliced, seeded
of spices or cooking the chickpeas from scratch, but let’s be honest, you for less heat
bought this book for a reason—you’re not gonna do that (but I’ll cheer you
Kosher salt
on if you do!).
1 tablespoon (6 g) curry powder
1 (15-ounce, or 425 g) can chickpeas,
INSTRUCTIONS Add the chickpeas and tomato paste and
drained and rinsed
In a heavy-bottomed pot, such as a Dutch stir them into the mixture, cooking for
oven, over medium heat, heat the neutral 1 minute, just until the chickpeas are well 2 tablespoons (32 g) tomato paste
oil until it shimmers. Add the onion, garlic, coated with the spices and the paste is 1 cup (240 ml) full-fat coconut milk
sliced chile, and a generous pinch of salt distributed well.
to the hot oil. This is an important step in Cooked rice for serving (optional)
this curry: We cook the onion a bit longer Pour in the coconut milk and mix Fresh cilantro for topping
until it turns soft and slightly caramelized. thoroughly. Simmer over medium heat for
So, cook for 8 to 10 minutes until that 5 to 6 minutes, stirring constantly, until Lime wedges for garnish
happens, stirring every 30 seconds or so. the curry is thick. Taste and season with
salt. Turn off the heat.
Stir in the curry powder until well
combined. Cook for 1 to 2 minutes, I serve this curry with rice, top it with fresh
stirring constantly, to bring out the flavors cilantro, and squeeze lime wedges over the
of the spice blend. top to finish with some brightness.

136 | TASTY. HEALTHY. CHEAP.

CHAPTER 7:

PARTY
ESSENTIALS
A house party with no food is like my pantry without
seven cans of bean varieties: incomplete. These
recipes are guaranteed to make all your guests like
you a little bit more.

138 | TASTY. HEALTHY. CHEAP.

7
CROWD PLEASERS
Perfect Smash Burgers
Straightforward Black
Bean Tacos
140

143
Spicy Cheesy Quesadillas 146
FINGER FOODS
Buffalo Cauliflower Bites 148
Oven-Baked Chicken
Tenders
Parm-Crusted Potato
Wedges
My Favorite Veggie
Fritters
151

152

155
7
 CROWD PLEASERS

PERFECT SMASH INGREDIENTS FOR SAUCE:

BURGERS
½ cup (120 g) mayonnaise
1 tablespoon (15 g) mustard

YIELD: SERVES 4 1 tablespoon (15 g) ketchup

1 tablespoon (15 g) finely minced
pickle
This is probably what I make most often when I have guests over and I don’t
want to put that much effort into cooking. The process is free, imprecise, and ½ yellow onion, finely minced
fun. As long as you follow some basic techniques and principles, the results 1 teaspoon lime salt
will be mouthwatering. The patties are smashed over high heat to maximize 1 teaspoon ground black pepper
the cooking surface and develop a flavorful crust, because the crispy crust is
½ teaspoon kosher salt
the best part. Double or triple this recipe according to the number of guests
and how hungry they are. Have fun!
INGREDIENTS FOR BURGER:
INSTRUCTIONS 4 minutes, stirring occasionally, until well 1 tablespoon (14 g) butter
Smash burgers are best when they’re fresh browned. Transfer the onions to a plate.
2 yellow onions, diced
and piping hot, so before we cook them,
it’s best to have everything prepped. Return the skillet to the heat and place Kosher salt
the buns halves, cut-side down, in it.
4 brioche or potato burger buns, split
To make the sauce: In a small bowl, Toast them thoroughly for 1 to 2 minutes.
stir together all the sauce ingredients Remove from the skillet and turn the heat 1 pound (454 g) 80/20 ground beef
thoroughly until everything is combined. to high.
Olive oil for frying

To make the burgers: Use a cast-iron or Divide the ground beef into 4 (4-ounce, 4 slices cheddar cheese, or other
stainless-steel skillet or griddle for frying. or 115 g) portions and roll each into a melty cheese
If you only have a nonstick pan, just use ball (there are a lot of ball references, 1 large tomato, sliced and salted
less oil. so stay with me). Generously season the
tops of the beef balls with salt. Pour a few Shredded lettuce for topping
In a skillet over medium-high heat, melt generous swirls of olive oil into the skillet Sliced pickles for topping
the butter. Add the diced onions and and heat it until it smokes. Add the beef
a sprinkle of salt and cook for about balls, salted-side down. Using a wide

140 | TASTY. HEALTHY. CHEAP.

spatula, press down on the balls to flatten
them into thin patties. You should hear an
aggressive sizzle—that’s a good sign!

Pro tip: If your spatula needs more

pressure, use the back of a wooden spoon
to apply targeted pressure.

Generously season the top of the patties

with salt. Cook for 90 seconds to
2 minutes without disturbing. Flip the
patties using a spatula, scraping up as
much of the crust from the bottom as you
can, because that’s where the flavor is.
After flipping, immediately hit each patty
with a slice of cheddar and cook until the
cheese melts. If you’re looking for the best
melt and don’t mind processed cheese,
use American cheese.

To assemble the burgers: Spread some

sauce on the bottom bun, top with
shredded lettuce, the hot, cheesy patty,
more sauce on top of it, tomato, browned
onions, pickles, and finally, crown it with
the top bun.

142 | TASTY. HEALTHY. CHEAP.

 CROWD PLEASERS

STRAIGHTFORWARD
BLACK BEAN TACOS
YIELD: SERVES 4

From my experience, just hearing the INGREDIENTS FOR TACOS: INGREDIENTS FOR
word “taco” can make anyone happy, AVOCADO CREMA:
2 tablespoons (30 ml) olive oil
so I can’t think of anything better
1 yellow onion, diced 2 avocados, halved and pitted
to serve to a large group of friends
than this meal. I put together a very 3 garlic cloves, minced 1 garlic clove, sliced
straightforward one-pan taco filling 1 green bell pepper, diced Grated zest of 1 lime
that’s richly packed with nutrients Juice of 1 lime
1 (16-ounce, or 454 g) can black
and flavor that anyone can make.
beans, drained and rinsed 1 bunch fresh cilantro
I pair the tacos with yogurt avocado
crema to add a little freshness and 1 (1-ounce, or 28 g) packet taco 1 jalapeño pepper, sliced, seeded for
seasoning less heat
tang, and the result is as easy as
putting those two things together 1 ear fresh corn, husked, kernels cut 2 tablespoons (30 g) full-fat plain
inside a tortilla. from the cob Greek yogurt
Kosher salt 1 tablespoon (15 ml) olive oil
8 to 10 (6-inch, or 15 cm) flour Kosher salt
tortillas, warmed
Crumbled feta cheese for topping
Pickled red onions (see Pickled Red
Onions and Other Things, page 24)
for topping

PARTY ESSENTIALS | 143

INSTRUCTIONS Fold the corn into the filling. Taste the
To make the filling: In a large skillet filling and season with salt, as needed.
over medium heat, heat the olive oil Turn the heat to the lowest setting to keep
until it shimmers. Add the diced onion warm until serving.
and minced garlic and stir-fry for 2 to
3 minutes until slightly softened and To make the avocado crema: Scoop the
browned. Add the diced green bell pepper. avocado flesh into a blender and add the
Continue stir-frying for 3 to 4 minutes remaining crema ingredients, including
until the bell pepper loses its raw edge. salt to taste. Blend until a smooth, thick
sauce forms. If the crema looks too stiff,
Stir in the black beans and taco seasoning. loosen it with a splash of water.
Cook for 5 minutes, stirring occasionally.
You want to get rid of some of the moisture Assemble the tacos according to your
in the beans and have all the ingredients preference, but I use avocado crema as the
get to know each other and stick together base of the taco, add the black bean filling
a bit better. Feel free to smash some of the on top of that, and finish with some feta
beans using the back of your spatula or crumbles and pickled onion.
wooden spoon.

PARTY ESSENTIALS | 145

 CROWD PLEASERS

INGREDIENTS FOR SALSA:

8 to 10 jalapeño peppers (depending
on size), halved, seeded for less heat
1 yellow onion, quartered

SPICY CHEESY
4 or 5 garlic cloves, unpeeled
Olive oil for coating and blending

QUESADILLAS
Kosher salt
Juice of 1 lime

YIELD: SERVES 4
INGREDIENTS FOR
QUESADILLAS:
Crispy quesadillas deliver satisfying cheesiness for feeding a hungry crowd,
and they’re easy and quick to make. I pair the cheesiness with a roasted 1 cup (115 g) shredded cheddar
cheese
jalapeño and garlic salsa for a deep sweet and savory flavor with a kick of
heat. You can make the salsa ahead and refrigerate it for up to 5 days, but I ½ cup (60 g) shredded Gruyère
cheese
promise it won’t last that long.
½ cup (58 g) shredded Monterey Jack
or Gouda cheese
INSTRUCTIONS until the sauce is fully emulsified (with a
creamy, thick consistency). If it’s too thick, 4 large (10-inch, or 25 cm) flour
Preheat the oven to 400°F (200°C,
blend in a splash of water. tortillas
or gas mark 6). Line a sheet pan with
parchment paper. Olive oil for brushing
To make the quesadillas: In a large bowl,
To make the salsa: On the prepared pan, toss together the cheeses using your clean
combine the jalapeño halves, onion, hands until evenly distributed.
and garlic cloves. Drizzle with olive oil
and sprinkle with salt. Bake for 15 to Place the tortillas on a work surface.
20 minutes, or until the jalapeño skins Spread a generous handful of cheese
are slightly charred and separate from on half of a tortilla, covering the entire for about 2½ minutes until golden brown.
the peppers. half. Spread a generous layer of jalapeño Carefully flip the tortillas and cook the
salsa on the other half. Fold one side over other side for 1 to 2 minutes, making sure
Carefully pop the garlic cloves from their the other and brush the top lightly with not to burn them. Cut the quesadillas into
skins into a blender and add the remaining olive oil. triangles and serve.
roasted veggies and lime juice. Season
with salt. Blend until relatively smooth. Place the quesadilla in a cold 12-inch (30 Repeat with the remaining tortillas,
With the blender running, drizzle in 2 to cm) skillet, oiled-side down (you should cheese, and salsa.
3 tablespoons (30 to 45 ml) of olive oil be able to fit two). Turn the heat under the
skillet to medium and cook the tortillas

146 | TASTY. HEALTHY. CHEAP.

 FINGER FOODS

BUFFALO
CAULIFLOWER BITES
YIELD: SERVES 4 TO 6

Meat eater or no, these buffalo cauliflower bites will impress. You wouldn’t INGREDIENTS FOR BITES:
think this much satisfying flavor and texture could come from cauliflower,
1 head cauliflower
but these bites are borderline addictive and will convince even your most
carnivorous friends to appreciate a meatless bite. They’re baked instead 1 cup (120 g) all-purpose flour
of fried to reduce calories, especially since they’re coated in a butter- ½ cup (64 g) cornstarch
heavy sauce. 2 teaspoons garlic powder
1 teaspoon kosher salt
INSTRUCTIONS In another large bowl, whisk the flour, 1 teaspoon baking powder
Preheat the oven to 400°F (200°C, cornstarch, garlic powder, and remaining
seasonings to blend, then gradually whisk 1 teaspoon smoked paprika
or gas mark 6). Line a sheet pan with
parchment paper. in the water until the batter is loose, about 1 teaspoon cayenne pepper
the consistency of pancake batter. You
may not need all the water. 1 teaspoon dried thyme
To make the bites: Remove the stem by
cutting around it with a paring knife. 1 to 1½ cups (240 to 360 ml) water
Using your hands or a knife, separate the Place the cauliflower pieces in the batter
cauliflower into florets. I like a combination and use your clean hands to toss until
of big chunks cut with my knife and every piece is well coated. Transfer the INGREDIENTS FOR SAUCE:
individual florets torn with my hands. Place coated bites to the prepared pan. Bake for ¾ cup (180 ml) hot sauce
the cauliflower in a large bowl, leaving the 20 minutes until pale golden in color; they (I use Frank’s)
crumbles behind. will not be fully cooked.
2 tablespoons (28 g) butter
To make the sauce: While the cauliflower 3 tablespoons (45 ml) distilled
bakes, in a saucepan over medium heat, white vinegar
bring the hot sauce to a simmer and cook
for 5 minutes, stirring constantly. Add the
Herby Yogurt Dip (page 26) for serving

148 | TASTY. HEALTHY. CHEAP.

butter and let it melt into the sauce while Transfer the sauced-up cauliflower back
stirring until the sauce thickens. Stir in the to the sheet pan and bake for 20 minutes
vinegar and remove the pan from the heat. until the bites have a gentle crispiness and
a red-brownish color. Serve with the dip
Immediately transfer the cauliflower bites and watch them disappear.
to a large bowl (keep the oven on and
reserve the sheet pan). Pour on a generous
amount of sauce (don’t add it all at once,
to avoid oversaucing) and toss until the
bites are coated thoroughly.

PARTY ESSENTIALS | 149

 FINGER FOODS

OVEN-BAKED
CHICKEN TENDERS
YIELD: SERVES 4

A good chicken tender is hard to beat, so forget about those frozen chicken INGREDIENTS
fingers that turn dry 1.7 seconds after you take them out of the oven. This
1½ pounds (681 g) chicken tenders
recipe gives you easy-to-make, crispy but still juicy chicken tenders. Not
only is baking these a healthier option, but the hands-off approach is better Kosher salt and ground black pepper
and more convenient than dealing with a pot of hot oil. I serve them with 1 large egg
barbecue sauce and a simple side salad. 2 large egg whites
1 cup (120 g) all-purpose flour
INSTRUCTIONS garlic powder, 1 teaspoon of salt, and
¼ cup (32 g) cornstarch
Preheat the oven to 425°F (220°C or the thyme until well distributed. This is
gas mark 7). Place a wire rack over a the flour dredge. In a third bowl, mix the 2 teaspoons smoked paprika
baking sheet. crushed cornflakes and grated parmesan
2 teaspoons garlic powder
cheese. This provides a final layer or
I season the chicken tenders. I find this crunchiness with a savory punch. 1 teaspoon salt
provides an extra layer of flavor that can be 1 teaspoon dried thyme
lacking under the crust. Simply sprinkle Coat a batch of seasoned tenders in the
some salt and pepper on all the tenders flour dredge. Shake off any excess flour 2 cups (56 g) crushed cornflakes
and press the seasonings down using and immediately transfer the tenders to ½ cup (50 g) grated parmesan cheese
clean hands. the egg wash. Using your hands, make
sure the tenders are thoroughly coated and
In a shallow bowl or dish, whisk the egg transfer them to the cornflake mixture,
and egg whites to blend. The egg whites not shaking off any excess egg. Press
are high in protein and will produce a the cornflake parmesan mixture into
crispier coating. the tenders to ensure they’re thoroughly Bake the tenders on the rack for 16 to
coated, then transfer them to the wire 20 minutes, flipping halfway through the
In another shallow bowl or dish, stir rack. Repeat with the remaining tenders. baking time, until they develop a golden-
together the flour, cornstarch, paprika, brown crust.

PARTY ESSENTIALS | 151

 FINGER FOODS

PARM-CRUSTED
POTATO WEDGES
YIELD: SERVES 4

Potatoes are normally served as a side dish, but this recipe makes them the INGREDIENTS
star of the show. These wedges are coated in a crispy, spiced-up crust, and
1 large egg
they’re wonderfully soft on the inside. The parmesan provides an extra kick
of earthy, savory flavor that works so well with the potatoes. I promise you a 3 large egg whites
batch of these will be gone in minutes, especially if you serve them with a 3 garlic cloves, minced
sour cream and scallion dip (see Pro tip). 1½ cups (150 g) freshly grated
parmesan cheese

INSTRUCTIONS One at a time, coat each potato wedge in ½ cup (58 g) bread crumbs
Preheat the oven to 350°F (180°C, or the egg wash and then in the parmesan 1 teaspoon kosher salt
gas mark 4). Line a baking sheet with mixture until well coated on all sides
and place on the prepared baking sheet, 1 teaspoon ground black pepper
parchment paper.
skin-side down. Bake for 40 minutes 1 teaspoon dried thyme
In a shallow bowl or dish, whisk the egg, until crisp and golden brown outside and
tender inside. 1 teaspoon dried oregano
egg whites, and garlic until thoroughly
combined to create the egg wash. In 1 teaspoon smoked paprika
another shallow bowl or dish, stir together Pro tip: To make the sour cream and
scallion dip, in a small bowl, stir together 1 teaspoon garlic powder
the parmesan, bread crumbs, and all the
seasonings until mixed. ¼ cup (60 g) of sour cream, 1 scallion 6 to 8 large potatoes, unpeeled,
(white and green parts, finely sliced), cut into wedges
and a handful of chopped fresh dill until
thoroughly combined. Taste and season
with salt.

152 | TASTY. HEALTHY. CHEAP.

 FINGER FOODS

MY FAVORITE VEGGIE
FRITTERS
YIELD: SERVES 4

Making veggie fritters is one of my favorite ways to use leftover vegetables. INGREDIENTS
I never really measure the quantities in this recipe because it’s forgiving
2 medium-size carrots, grated
and adjustable. I like that because I don’t have to think about it too much to
make a delicious party snack packed with vegetable goodness. When you bite 1 medium-size zucchini, grated
into one of these fritters, you’ll break through a crispy, salty exterior to reach 1 medium-size sweet potato, peeled
a satisfying bite of flavorful vegetables. These are my favorite vegetables to and grated
use, but feel free to use others, like broccoli, corn, or potatoes. Serve with a Kosher salt
dip of yogurt, a squeeze of lime juice, and a sprinkle of fresh chives.
2 scallions, white and green parts,
thinly sliced
INSTRUCTIONS that sticks together and is thick enough 2 garlic cloves, minced
In a large bowl, combine the carrots, to be scooped. If things look too thick,
add a splash of water until you reach the 1 bunch fresh cilantro, chopped
zucchini, sweet potato, and a generous
sprinkle of salt. Mix the vegetables desired consistency. 1 large egg
thoroughly. Let sit for 10 minutes. During ½ cup (60 g) all-purpose flour
this time, a lot of the moisture will leave Place a large skillet over medium heat
the vegetables, which is important, and pour in enough vegetable oil to coat ¼ cup (32 g) cornstarch
because the drier the veggies, the crispier the bottom of the pan. Heat the oil until it
1 teaspoon baking powder
the fritter. Squeeze out the excess shimmers. Using a ¼-cup measure, scoop
moisture over a sink and transfer the dollops of batter into the hot oil. Gently Vegetable oil for frying
vegetables back to a dry bowl. flatten them. Cook for 3 to 4 minutes
per side until golden brown. Transfer
Add the remaining ingredients to the bowl, the fritters to a wire rack and season
except the oil, and thoroughly mix until a immediately with a sprinkle of salt on both
cohesive batter forms. You want a mixture sides. Repeat with the remaining batter.

PARTY ESSENTIALS | 155

CHAPTER 8:

SWEETS AND
TREATS
Let me remind you of something: You deserve a treat!
Honestly, what’s life without dessert? In this chapter,
you’ll find satisfying sweet treats with a nutritious twist
so you can ditch the guilt (mainly).

156 | TASTY. HEALTHY. CHEAP.

8
DESSERTS
Healthier Chocolate
Lava Cake
Two-Ingredient Banana
Soft-Serve
158

161
Cinnamon Apple Crumble 162
My Mom’s Walnut Dessert
Pasta
Avocado Chocolate
Mousse
165

166
SWEET TOOTH SNACKS
Yogurt Parfait 167
PB&J Frozen Yogurt Bark 168
My Favorite Cookie:
Banana Oatmeal 171
8
 DESSERTS

INGREDIENTS FOR FILLING:

2 tablespoons (33 g) grated dark
chocolate (70 percent cacao or more)
1 tablespoon (14 g) coconut oil

HEALTHIER CHOCOLATE INGREDIENTS FOR CAKE:

LAVA CAKE
Coconut oil for preparing the ramekins
1 large egg
1 tablespoon (14 g) brown sugar or
YIELD: SERVES 2 (12.5 g) granulated sugar
1 tablespoon (15 g) applesauce
There aren’t many better feelings than cutting into a molten lava cake, Splash of milk or plant-based milk,
revealing the hot, decadent, chocolatey inside slowly oozing onto your spoon. plus more as needed
I tried re-creating this experience with slightly more nutritionally balanced
¼ cup (30 g) oat flour (ground oats)
ingredients many times, and I think this recipe is the ideal version. It has
a deep, dark chocolate undertone that compensates for the lack of sugar, 2 tablespoons (10 g) high-quality
cocoa powder
creating a satisfying dessert experience. Orange zest and sea salt enhance
the cocoa flavors, but you can leave those out if you’re not a fan. Serve with ½ teaspoon baking powder
yogurt, berries, fruit jam, nuts, or all. Pinch of sea salt
1 teaspoon grated orange zest

INSTRUCTIONS To make the cake: In a medium-size

To make the filling: In a small microwave- bowl, combine the egg and brown sugar.
safe bowl, combine the dark chocolate With a whisk, whip the mixture until now-solidified chocolate filling in the
and coconut oil. Microwave on high power slightly foamy and the sugar is fully center of each ramekin. Top the filling with
in 30-second increments, stirring after incorporated. Whisk in the applesauce the remaining batter, dividing it evenly.
each, until a glossy chocolate mixture and milk until incorporated. These are Bake for 10 to 12 minutes until the cakes
forms. Transfer to the freezer for at least your wet ingredients. are set and slightly puffed.
10 minutes.
Sift the oat flour, cocoa powder, baking Let the cakes cool in the ramekins for 2 to
Preheat the oven to 400°F (200°C, or powder, and salt into the wet ingredients. 3 minutes until you can handle them with
gas mark 6). Brush two 4-ounce (120 Add the orange zest and whisk until a thick a kitchen towel. Use a knife to carefully
ml) ramekins with a layer of coconut oil. batter forms. If the batter is too thick, add separate the cake from the walls of the
This will ensure the cakes do not stick to another splash of milk to loosen it up. ramekins and invert the ramekins onto
the ramekins. plates. Tap the bottom a few times with the
Evenly divide half of the batter between back of a spoon and gently lift the ramekin
the prepared ramekins. Place half of the to reveal the lava cake.

158 | TASTY. HEALTHY. CHEAP.

 DESSERTS

TWO-INGREDIENT
BANANA SOFT-SERVE
YIELD: SERVES 2

This might sound crazy, but I actually like this banana soft-serve more than
most regular ice creams. The banana has such an intense natural creaminess
that you can create the most delightful soft-serve by just blending it up when
it’s frozen. It also has an amazing natural sweetness that pairs so well with
the deep cocoa flavor, especially if you use overripe bananas (spot-on use for
leftovers by the way). And, by the way, that’s literally all you need: bananas
and cocoa powder.

INSTRUCTIONS Add the cocoa powder and salt (if using). INGREDIENTS
Slice the bananas and place them in a zip- Blend on high speed until the cocoa is
incorporated. 3 or 4 large overripe bananas
top plastic bag. Seal the bag and freeze for
at least 6 hours. 2 tablespoons (10 g) high-quality
I top this with some chopped nuts and a cocoa powder
Place the frozen bananas in a blender, drizzle of honey.
Pinch of flaky sea salt (optional)
breaking off the pieces as best you can.
Blend on high speed, using the blender Chopped nuts for topping
tamper to occasionally scrape the sides Drizzle of honey for topping
and help the mixture blend better. At first,
the blending process will be a bit difficult
but eventually everything will come
together in a firm, creamy mixture.

SWEETS AND TREATS | 161

 DESSERTS

INGREDIENTS FOR

CINNAMON APPLE APPLE FILLING:

4 red apples, thinly sliced

CRUMBLE
2 tablespoons (40 g) maple syrup
or honey
Juice of ½ lemon
YIELD: SERVES 4
1 teaspoon rum extract or rum
flavoring
My favorite dessert is that hot slice of apple pie topped with a cold, melty
1 tablespoon (8 g) cornstarch
scoop of vanilla ice cream. I figured out a way to enjoy these same flavors
in a much more nutritious way in this apple crumble that comes together 1 teaspoon ground cinnamon
quickly. And I’m not gonna lie—I top this with a scoop of ice cream because ½ teaspoon ground nutmeg
I DESERVE A LITTLE FUN, OKAY? Also, this is wonderful the next day—
just pop it in the fridge and treat yourself to a cold snack.
INGREDIENTS FOR
OAT TOPPING:
INSTRUCTIONS across the dry ingredients. You should
1¼ cups (100 g) old-fashioned rolled
Preheat the oven to 350°F (180°C, or get some texture variation, like bigger
oats
gas mark 4). chunks of crumbled-up oats and biscuits.
Sprinkle the topping over the baked ½ cup (50 g) crushed digestive
To make the filling: In a large bowl, apples, getting some between the apple biscuits (about 4 biscuits) or (60 g)
combine the apples and remaining filling slices and down to the bottom of the graham cracker crumbs
ingredients. Use your clean hands to mix baking dish. Lightly press down on the
¼ cup (30 g) chopped walnuts
everything thoroughly until the apples are topping to even out the layer. This will
well coated. Transfer the apple mixture allow the top to crisp up nicely. 2 tablespoons (28 g) coconut oil
and the juices to a 9 × 13-inch (23 × 33 2 tablespoons (40 g) maple syrup or
cm) glass baking dish. Reserve the bowl. Return to the oven for up to 15 minutes,
honey
Bake for 10 minutes until the apples or until the top is slightly browned and the
soften slightly. apples have fully softened. 1 teaspoon ground cinnamon
1 teaspoon kosher salt
To make the oat topping: In the reserved Serve hot topped with the vanilla ice
bowl, combine all the topping ingredients cream, or let cool for 10 minutes before
and mix them using your hands to digging in. Vanilla ice cream or full-fat plain
thoroughly distribute the coconut oil Greek yogurt for serving

162 | TASTY. HEALTHY. CHEAP.

INGREDIENTS
Kosher salt
4 to 6 ounces (115 to 170 g) dried
tagliatelle pasta
1 cup (80 g) ground walnuts
½ cup (100 g) granulated sugar
½ cup (115 g) packed dark
brown sugar
1 tablespoon (14 g) butter
 DESSERTS

MY MOM’S WALNUT
DESSERT PASTA
YIELD: SERVES 2

Okay, not gonna lie. Ain’t nothing nutritious about this. But, to me, healthy
also means treating yourself occasionally, and this is a very special recipe
to me. My mom used to make this for me as a kid, and she learned it from
her mom, and it’s been passed through generations. And here’s the thing:
I haven’t really seen this anywhere else except when I talk to people from
my home country of Romania.

So, it’s time for me to put this recipe out into the world, so other people can
experience it. It might sound weird at first, but I need you to be open, okay?
Also, my mom made it clear that she never ever measures the ingredients, so
adjust the amounts according to how you’re feeling. Shout-out to my mom for
being amazing, and for that matter, shout-out to my dad as well. Love you!

INSTRUCTIONS As soon as the pasta reaches al dente, use the sugar melts slightly and combines
Cook the pasta in a large pot of salted tongs to pull it from the cooking water and with the butter, forming a glossy,
water according to the package directions add it to the skillet. Toss the pasta with the sugary “sauce.”
until al dente. butter until well coated.
Transfer the pasta into a serving dish and
While the pasta cooks, in a medium-size Add some walnut sugar to the pasta. sprinkle it with more walnut sugar for some
bowl, stir together the walnuts, granulated I can’t really tell you how much—just crunch. Serve hot.
sugar, and brown sugar until well mixed. go with what you’re feeling. Think about
it as parmesan cheese on naked pasta. You will probably have some leftover magic
In a skillet over medium-low heat, melt the I add a liberal dash across the whole pan walnut sugar. Sprinkle it on oatmeal or
butter until it bubbles. to make sure all the noodles are covered buttered toast.
thoroughly. Toss and stir the pasta until

SWEETS AND TREATS | 165

 DESSERTS

AVOCADO
CHOCOLATE MOUSSE
YIELD: SERVES 2

I got this idea when I was browsing TikTok one day and saw a recipe that used INGREDIENTS
avocado as a base for chocolate cake icing, and it blew my mind. Apparently
3 ounces (85 g) dark chocolate
using avocado in desserts is a thing, and after testing it, I can safely say the
results do not taste like avocado but, instead, are naturally rich, creamy, and 1 large ripe avocado, halved and
pitted
glossy. And those three words remind me of one thing: chocolate mousse. I
also use a banana for added sweetness and creaminess, and top everything 1 banana
with chopped pistachios because, well, I want to maintain the green theme. 1 tablespoon (5 g) cocoa powder
2 tablespoons (40 g) honey
INSTRUCTIONS Scoop the avocado flesh into the blender Chopped pistachios for topping
In a small microwave-safe bowl, microwave with the chocolate and add the banana,
cocoa powder, and honey. Blend until Shaved dark chocolate for topping
the dark chocolate on high power in
30-second increments, stirring between smooth, thick, rich, and velvety. Transfer to
each until the chocolate is fully melted. a small glass or ramekin and refrigerate for
Transfer to a blender. at least 2 hours, but ideally overnight.

Top with chopped pistachios and chocolate

shavings to serve.

166 | TASTY. HEALTHY. CHEAP.

 SWEET TOOTH SNACKS

YOGURT
PARFAIT
YIELD: SERVES 1

This is my go-to weeknight dessert. It’s super nutritious and super satisfying.
INGREDIENTS
I was hesitant to even call this a parfait because it’s really just a yogurt and
fruit concoction I created. I pair the tangy, sweet yogurt base with creamy 1 ripe banana
banana and a sweet-and-sour berry mixture, then top it with a crunchy layer ¼ cup (60 g) full-fat plain Greek
of fruit and nuts for the finish. yogurt
1 tablespoon (20 g) maple syrup or
honey
INSTRUCTIONS In a small bowl, gently stir together
the blueberries, raspberries, lemon 1 teaspoon vanilla extract
In a medium-size bowl, mash the banana
with a fork. Don’t worry about being too zest, lemon juice, and sugar. Let sit Handful of fresh blueberries
thorough; you want some chunks. for 5 minutes.
Handful of fresh raspberries
Add the yogurt, maple syrup, and vanilla In a small jar or glass, layer one-third of the Grated zest of ½ lemon
and whisk vigorously for 1 to 2 minutes yogurt mixture at the bottom, followed by
half of the berries. Repeat this process for Juice of ½ lemon
to incorporate some air and distribute
the ingredients. the next layer and finish with the last layer 1 teaspoon sugar
of yogurt. Top with dried fruit and nuts.
Dried cranberries for topping
Refrigerate for at least 30 minutes, but
ideally overnight, before serving. Almond flakes or chopped walnuts
for topping

SWEETS AND TREATS | 167

 SWEET TOOTH SNACKS

PB&J FROZEN
YOGURT BARK
YIELD: SERVES 4

This frozen treat is a bonus on a hot summer day when you’re looking for INGREDIENTS
something refreshing, nutritious, and satisfying. It’s also a terrific make-
2 cups (480 g) full-fat plain
ahead snack, as you can make it, freeze it, and keep it for a looong time,
Greek yogurt
although mine never lasts longer than one week because I eat it all.
1 tablespoon (20 g) maple syrup
1 teaspoon vanilla extract
INSTRUCTIONS Top with the frozen berries and peanuts,
Line a baking sheet with parchment paper. gently pressing them into the yogurt. 2 tablespoons (32 g) smooth
In a large bowl, stir together the yogurt, peanut butter
maple syrup, and vanilla until thoroughly Freeze for at least 4 hours, or until
2 tablespoons (40 g) raspberry or
incorporated. Spread the yogurt mixture completely solid. At this point, remove
strawberry jam
on the prepared baking sheet in a layer as the parchment and break the yogurt into
thick as a chocolate bar. random bits by gently smashing it on the ½ cup (75 g) mixed frozen berries
table. Put leftovers back in the freezer in a ¼ cup (38 g) chopped peanuts
Place small dollops of peanut butter and zip-top bag for up to 1 month!
jam all over the yogurt. Using the tip of the
fork, gently swirl the peanut butter and jam
throughout the yogurt. Play around with
the pattern and distribute them unevenly
for variation.

168 | TASTY. HEALTHY. CHEAP.

 SWEET TOOTH SNACKS

MY FAVORITE COOKIE:
BANANA OATMEAL
YIELD: MAKES 8 TO 10 COOKIES

I love cookies but making them is always a hassle for me: You have to get the INGREDIENTS
butter to that just-right room temperature, there are lots of ingredients and
3 ripe or overripe bananas
steps, and things can go wrong easily. This cookie, however, comes together
(preferably overripe)
in just one bowl and it’s basically foolproof. It’s also soooo much more
1 large egg
nutritious. These cookies can be made ahead. Just store them in an airtight
container for up to 5 days. Splash of vanilla extract
½ cup (60 g) all-purpose flour

INSTRUCTIONS Stir in the dark chocolate and walnuts 1 cup (80 g) old-fashioned rolled oats
Preheat the oven to 350°F (180°C, or (both optional, but highly recommended).
1 teaspoon baking powder
gas mark 4). Line a baking sheet with I use chocolate chunks because I like
parchment paper. their imperfect look, as opposed to 1 teaspoon ground cinnamon
chocolate chips.
½ teaspoon ground nutmeg
In a large bowl, using a fork, mash the
bananas to a chunky consistency. Crack Using a ¼-cup measure or ice cream 1
/3 cup (57 g) dark chocolate chunks
in the egg and add the vanilla. Whisk the scoop, scoop the dough onto the prepared (70 percent cacao), plus more for
egg into the bananas until thoroughly baking sheet. You should get 8 to 10 topping (optional)
incorporated. cookies. Don’t flatten the dough; it
¼ cup (30 g) chopped walnuts
will naturally fall into a cookie shape
(optional)
Sift in the flour and pour in the oats. while baking.
Add the baking powder, cinnamon, and Flaky sea salt for topping
nutmeg. Use a spatula to mix everything Bake for 12 to 15 minutes until slightly
until the dough is homogenous and all browned and still crumbly yet holding
ingredients are incorporated. together. The cookies will be moist and
crunchy. Sprinkle each with a touch of
sea salt. Let cool for about 5 minutes
and go to town.

SWEETS AND TREATS | 171

ACKNOWLEDGMENTS
This book couldn’t have been possible Thank you to all the wonderful people at Last but not least, Cristina, you have been
without the hard work of many, many Quarto: Thom, for believing in me and right next to me through my best and
amazing humans. getting this book off the ground, as well worst moments. I will always love you for
as being insanely patient and motivating, bringing beauty and joy into my life and
I wanna thank my friend and creative providing guidance throughout this whole making me the person I am today.
director, Sonia, who helped day in, day out journey (I will miss our weekly chats);
on the photo shoot. This book would not Mary, for the thoughtful collaboration while
look the way it does if you were not a part editing the recipes; John and Meredith, for
of my team. the behind-the-scenes editorial help; and
Regina, for making the book look exactly
the way it should on the design front.

And although things might get a little

cheesy now, I have to acknowledge my
parents, who bought my first camera when
I was 13 and supported me every step of
the way in my journey as a creator, and my
brother, who’s just generally awesome.

172 | TASTY. HEALTHY. CHEAP.

ABOUT THE AUTHOR
Kevin Tatar is a passionate home chef who loves
finding fun ways to enjoy food and help others gain
confidence in the kitchen. His mission is to unlock
the world of home cooking for students (and young
adults) everywhere. Kevin’s cooking style and videos
focus on four main things: affordability, nutrition,
convenience, and enjoyment. He is proud to be a self-
taught (nonprofessional) chef and wants his viewers
to experience the cooking process vicariously through
his videos. Find him as KWOOWK on TikTok, YouTube,
and Instagram.

173
INDEX
The Ultimate Chicken and Broccoli Stir-Fry, Roasted Veggie Risotto, 117
103–105 Spicy Cherry Tomato Pasta, 89
Berries Chia seeds, in Custom Smoothie Bowls, 42–43
PB&J Frozen Yogurt Bark, 168 Chicken, 14
Swiss Bircher Muesli, 44 Cheap Chicken Poke Bowl, 128–130
Yogurt Parfait, 167 Chicken Fajita Pasta, 123
A Black beans Creamy Dreamy Butter Chicken, 83–85
Almond flakes, in Swiss Bircher Muesli, 44 The Best Black Bean Burger You’ll Ever Eat, Easy Chicken Congee, 95
Apple(s) 100–102 ground, in One-Pot Chicken and Broccoli Pas-
Cinnamon Apple Crumble, 162 Epic Tofu Burrito Bowl, 131–132 ta, 126–127
Fresh Summer Quinoa Salad, 76 Straightforward Black Bean Tacos, 143–145 Healthier “Fried” Chicken Wings, 92–93
Swiss Bircher Muesli, 44 Broccoli Healthy Buffalo Chicken Pita, 59
Arborio rice, in Roasted Veggie Risotto, 117 Loaded Veggie Quinoa Bowl, 135 Leftover Chicken Salad, 86
Arugula One-Pot Chicken and Broccoli Pasta, The Leftover Fried Rice, 80–82
The Best Black Bean Burger You’ll Ever Eat, 126–127 My Triple-Decker Chicken Sandwich, 56–57
100–102 The Ultimate Chicken and Broccoli Stir-Fry, My Ultimate Chicken Taco Salad, 71–72
Fresh Summer Quinoa Salad, 76 103–105 Straightforward Chicken Breast, 25
My Triple-Decker Chicken Sandwich, 56–57 Burgers Tastiest Chicken Lunch Wrap, 63
Avocado(s) The Best Black Bean Burger You’ll Ever Eat, The Ultimate Chicken and Broccoli Stir-Fry,
Avocado Chocolate Mousse, 166 100–102 103–105
Bacon, Avo, and Egg Breakfast Tacos, 51 Perfect Smash Burgers, 140–142 Chicken Tenders, Oven-Baked, 151
Custom Smoothie Bowls, 42–43 Burrito Bowl, Epic Tofu, 131–133 Chickpeas
Faster Than Fast Food Tacos, 96–97 Burrito, folding a, 20 Chickpea Wrap, 60
Fully Loaded Omelet, 48 Butterflying, 18 Creamy Chickpea Curry, 136
My Ultimate Chicken Taco Salad, 71–72 Crispy Chickpea Sweet Potato Salad, 68–70
Straightforward Black Bean Tacos, 143–145 My Special Shakshuka, 52–53
C Chocolate
Superior Avocado Toast, 32 Cabbage, in Tastiest Chicken Lunch Wrap, 63 Avocado Chocolate Mousse, 166
Cake, Healthier Chocolate Lava, 158 Custom Smoothie Bowls, 42–43
B Capers Healthier Chocolate Lava Cake, 158
Bacon Leftover Chicken Salad, 86 My Favorite Cookie: Banana Oatmeal, 171
Bacon, Avo, and Egg Breakfast Tacos, 51 Mediterranean Pasta Salad, 75 Chopping ingredients, 19
Potato Breakfast Skillet for One, 38 Tuna Melt Quesadilla, 64 Chorizo, in Fully Loaded Omelet, 48
Banana(s) Carrot(s) Cilantro
Avocado Chocolate Mousse, 166 Custom Smoothie Bowls, 42–43 Bacon, Avo, and Egg Breakfast Tacos, 51
Custom Smoothie Bowls, 42–43 My Creamy Veggie-Packed Soup, 90 Cheap Chicken Poke Bowl, 128–130
Healthy(ish) Banana Pancakes, 36 My Favorite Veggie Fritters, 155 Chickpea Wrap, 60
My Favorite Cookie: Banana Oatmeal, 171 pickled, in Cheap Chicken Poke Bowl, Epic Tofu Burrito Bowl, 131–133
Peanut Butter Banana Baked Oats, 35 128–130 Faster Than Fast Food Tacos, 96–97
Personal Power Smoothie, 41 Cauliflower Bites, Buffalo, 148–149 Fully Loaded Omelet, 48
Two-Ingredient Banana Soft Serve, 161 Cheddar cheese Healthy Buffalo Chicken Pita, 59
Yogurt Parfait, 167 Fully Loaded Omelet, 48 Herby Yogurt Sauce and Dip, 26
Basil (fresh) Healthy Buffalo Chicken Pita, 59 My Favorite Veggie Fritters, 155
Herby Homemade Pesto Pasta with Tomatoes, Perfect Smash Burgers, 140–142 My Ultimate Chicken Taco Salad, 71–72
120–121 Potato Breakfast Skillet for One, 38 Straightforward Black Bean Tacos, 143–145
Spicy Cherry Tomato Pasta, 89 Spicy Cheesy Quesadillas, 146 Tastiest Chicken Lunch Wrap, 63
Beans. See also Black beans; Chickpeas Tuna Melt Quesadilla, 64 Cocoa powder
canned, 14 Cheeses. See also Cheddar cheese; Feta Custom Smoothie Bowls, 42–43
Faster Than Fast Food Tacos, 96–97 cheese; Gouda cheese; Parmesan cheese Healthier Chocolate Lava Cake, 158
Beef. See Ground beef gruyere, in Spicy Cheesy Quesadillas, 146 Two-Ingredient Banana Soft Serve, 161
Bell pepper(s) pepper Jack, in Chicken Fajita Pasta, 123 Coconut flakes, in Custom Smoothie Bowls,
Chicken Fajita Pasta, 123 Romano, in Aglio e Olio e Cacio e Pepe, 42–43
The Leftover Fried Rice, 80–82 112–113 Coconut milk, in Creamy Chickpea Curry, 136
Middle Eastern-Style Shakshuka, 47 Cherry tomatoes Cookie, Banana Oatmeal, 171
My Special Shakshuka, 52–53 Herby Homemade Pesto Pasta with Tomatoes, Corn
Roasted Veggie Risotto, 117 120–121 Epic Tofu Burrito Bowl, 131–133
Straightforward Black Bean Tacos, 143–145 Loaded Veggie Quinoa Bowl, 135 My Ultimate Chicken Taco Salad, 71–72
Mediterranean Pasta Salad, 75 Straightforward Black Bean Tacos, 143–145

174 | TASTY. HEALTHY. CHEAP.

Cornflakes, in Oven-Baked Chicken Tenders, G M
151 Ginger (fresh) Mint leaves
Cranberries (dried) Creamy Dreamy Butter Chicken, 83–85 Fresh Summer Quinoa Salad, 76
Fresh Summer Quinoa Salad, 76 Easy Chicken Congee, 95 Personal Power Smoothie, 41
Leftover Chicken Salad, 86 Instant Ramen Upgrade, 106 Muesli, Swiss Bircher, 44
Peanut Butter Banana Baked Oats, 35 The Ultimate Chicken and Broccoli Stir-Fry, Mushrooms
Swiss Bircher Muesli, 44 103–105 Creamy Mushroom Pasta, 124–125
Yogurt Parfait, 167 Gouda cheese, 15 Fully Loaded Omelet, 48
Cucumber Fully Loaded Omelet, 48 Instant Ramen Upgrade, 106
Cheap Chicken Poke Bowl, 128–130 Healthy Buffalo Chicken Pita, 59
Fresh Summer Quinoa Salad, 76 Potato Breakfast Skillet for One, 38
N
Mediterranean Pasta Salad, 75 Spicy Cheesy Quesadillas, 146
Nuts. See also Walnuts
Curry, Creamy Chickpea, 136 Greek yogurt, 17
Herby Yogurt Sauce and Dip, 26 Avocado Chocolate Mousse, 166
Leftover Chicken Salad, 86 Herby Homemade Pesto Pasta with Tomatoes,
D PB&J Frozen Yogurt Bark, 168 120–121
Deglazing a pan, 19 Swiss Bircher Muesli, 44 PB&J Frozen Yogurt Bark, 168
Dill (fresh) Yogurt Parfait, 167 Personal Power Smoothie, 41
The Gourmet Egg Salad Bagel, 67 Ground beef Swiss Bircher Muesli, 44
My Triple-Decker Chicken Sandwich sauce, Faster Than Fast Food Tacos, 96–97 Two-Ingredient Banana Soft Serve, 161
57 Perfect Smash Burgers, 140–142
Superior Avocado Toast, 32
O
H Oats, 15
E Herbs, 17. See also specific herbs Cinnamon Apple Crumble, 162
Egg(s), 14 Custom Smoothie Bowls, 42–43
Hot sauce
Bacon, Avo, and Egg Breakfast Tacos, 51 Healthier Chocolate Lava Cake, 158
Buffalo Cauliflower Bites, 148–149
Boiled Eggs, The Easy Way, 22 My Favorite Cookie: Banana Oatmeal, 171
Epic Tofu Burrito Bowl, 131–133
Fully Loaded Omelet, 48 Peanut Butter Banana Baked Oats, 35
Faster Than Fast Food Tacos, 96–97
The Gourmet Egg Salad Bagel, 67 Swiss Bircher Muesli, 44
Healthy Buffalo Chicken Pita, 59
Instant Ramen Upgrade, 106 Onions, pickled. See Pickled Red Onions (And
The Leftover Fried Rice, 80–82 Other Things)
Middle Eastern-Style Shakshuka, 47 I
My Special Shakshuka, 52–53 Imitation crab, in Cheap Chicken Poke Bowl,
Peanut Butter Banana Baked Oats, 35 128–130 P
Potato Breakfast Skillet for One, 38 Ingredients, staple, 14–17 Pancakes, Healthy(ish) Banana, 36
Superior Avocado Toast, 32 Instant Ramen Upgrade, 106 Parmesan cheese
Eggplant Creamy Mushroom Pasta, 124–125
My Special Shakshuka, 52–53 Herby Homemade Pesto Pasta with Tomatoes,
Roasted Veggie Risotto, 117 J 120–121
Equipment, cooking and kitchen, 12–13 Jalapeño pepper(s) Homemade Gnocchi with Peas and Walnuts,
Potato Breakfast Skillet for One, 38 108–110
Spicy Cheesy Quesadillas, 146 One-Pot Chicken and Broccoli Pasta,
F Straightforward Black Bean Tacos, 143–145 126–127
Fats, 14–15 Jam, in PB&J Frozen Yogurt Bark, 168 Oven-Baked Chicken Tenders, 151
Feta cheese Parm-Crusted Potato Wedges, 152
The Best Black Bean Burger You’ll Ever Eat, Roasted Veggie Risotto, 117
100–102 K Parsley
Mediterranean Pasta Salad, 75 Kiwi, in Custom Smoothie Bowls, 42–43 Aglio e Olio e Cacio e Pepe, 112–113
Middle Eastern-Style Shakshuka, 47 Knives, 12–13 Chickpea Wrap, 60
My Special Shakshuka, 52–53 Creamy Mushroom Pasta, 124–125
Straightforward Black Bean Tacos, 143–145 L Crispy Chickpea Sweet Potato Salad, 68–70
Flour tortillas. See also Tortilla wraps Lettuce(s) The Gourmet Egg Salad Bagel, 67
Faster Than Fast Food Tacos, 96–97 Faster Than Fast Food Tacos, 96–97 Herby Homemade Pesto Pasta with Tomatoes,
My Ultimate Chicken Taco Salad, 71–72 Leftover Chicken Salad, 86 120–121
Spicy Cheesy Quesadillas, 146 My Ultimate Chicken Taco Salad, 71–72 Herby Yogurt Sauce and Dip, 26
Straightforward Black Bean Tacos, 143–145 Perfect Smash Burgers, 140–142 Homemade Gnocchi with Peas and Walnuts,
Fond, 21 108–111
Leftover Chicken Salad, 86

175
 Loaded Veggie Quinoa Bowl, 135 Quinoa My Triple-Decker Chicken Sandwich sauce,
Mediterranean Pasta Salad, 75 Fresh Summer Quinoa Salad, 76 57
Middle Eastern-Style Shakshuka, 47 Loaded Veggie Quinoa Bowl, 135 Superior Avocado Toast, 32
My Special Shakshuka, 52–53 Techniques, 18–21
One-Pot Chicken and Broccoli Pasta, Tofu
R
126–127 Epic Tofu Burrito Bowl, 131–133
Rice, 15, 17
Tuna Melt Quesadilla, 64 Sweet and Spicy Tofu Noodles, 114
Cheap Chicken Poke Bowl, 128–130
Parsnips, in My Creamy Veggie-Packed Soup, Tomato(es). See also Cherry tomatoes
Creamy Chickpea Curry with, 136
90 The Best Black Bean Burger You’ll Ever Eat,
Easy Chicken Congee, 95
Pasta 100–102
Epic Tofu Burrito Bowl, 131–133
Aglio e Olio e Cacio e Pepe, 112–113 canned, in My Special Shakshuka, 52–53
The Leftover Fried Rice, 80–82
Chicken Fajita Pasta, 123 Epic Tofu Burrito Bowl, 131–133
Perfect Rice Every Time, 27
Creamy Mushroom Pasta, 124–125 Faster Than Fast Food Tacos, 96–97
Rice noodles, in Sweet and Spicy Tofu Noodles,
Herby Homemade Pesto Pasta with Tomatoes, Leftover Chicken Salad, 86
114
120–121 My Triple-Decker Chicken Sandwich, 56–57
Risotto, Roasted Veggie, 117
Mediterranean Pasta Salad, 75 My Ultimate Chicken Taco Salad, 71–72
Rolled oats. See Oats
My Mom’s Walnut Dessert Pasta, 164–165 Perfect Smash Burgers, 140–142
One-Pot Chicken and Broccoli Pasta, Superior Avocado Toast, 32
126–127 S Tortillas, 17. See also Flour tortillas
salting water of, 21 Salad dressings, formula for, 72 Chickpea Wrap, 60
Spicy Cherry Tomato Pasta, 89 Sandwiches. See also Burgers Tastiest Chicken Lunch Wrap, 63
Peanut butter The Gourmet Egg Salad Bagel, 67 Tuna Melt Quesadilla, 64
Custom Smoothie Bowls, 42–43 Leftover Chicken Salad, 86
PB&J Frozen Yogurt Bark, 168 My Triple-Decker Chicken Sandwich, 56–57
Peanut Butter Banana Baked Oats, 35 V
Sautéing, 21
Swiss Bircher Muesli, 44 Vegetables, 15
Shakshuka
Peanuts, in PB&J Frozen Yogurt Bark, 168 Veggie Stock
Middle Eastern-Style Shakshuka, 47
Peas (frozen) My Creamy Veggie-Packed Soup, 90
My Special Shakshuka, 52–53
Cheap Chicken Poke Bowl, 128–130 recipe, 23
Smoothie Bowls, Custom, 42–43
Homemade Gnocchi with Peas and Walnuts, Smoothie, Personal Power, 41
108–111 Soup, My Creamy Veggie-Packed, 90 W
Instant Ramen Upgrade, 106 Soy sauce, 17 Walnuts
The Leftover Fried Rice, 80–82 Spices, 17 Cinnamon Apple Crumble, 162
My Creamy Veggie-Packed Soup, 90 Spinach Custom Smoothie Bowls, 42–43
Pesto Pasta with Tomatoes, 120–121 Custom Smoothie Bowls, 42–43 Fresh Summer Quinoa Salad, 76
Pickled carrots, in Cheap Chicken Poke Bowl, Personal Power Smoothie, 41 Herby Homemade Pesto Pasta with Tomatoes,
128–130 Stir-frying, 21 120–121
Pickled Red Onions (And Other Things) Stir-Fry, The Ultimate Chicken and Broccoli, Homemade Gnocchi with Peas and Walnuts,
The Best Black Bean Burger You’ll Ever Eat, 103–105 108–111
100–102 Surimi (imitation crab), in Cheap Chicken Poke Loaded Veggie Quinoa Bowl, 135
recipe, 24 Bowl, 128–130 My Favorite Cookie: Banana Oatmeal, 171
Straightforward Black Bean Tacos, 143–145 Sweeteners, 17 My Mom’s Walnut Dessert Pasta, 164–165
Tastiest Chicken Lunch Wrap, 63 Sweet potatoes Peanut Butter Banana Baked Oats, 35
Pineapple, in Personal Power Smoothie, 41 Crispy Chickpea Sweet Potato Salad, 68–70 Wraps
Pita, Healthy Buffalo Chicken, 59 Loaded Veggie Quinoa Bowl, 135 Chickpea Wrap, 60
Potatoes My Favorite Veggie Fritters, 155 Tastiest Chicken Lunch Wrap, 63
Homemade Gnocchi with Peas and Walnuts,
108–111
My Creamy Veggie-Packed Soup, 90 T Y
Parm-Crusted Potato Wedges, 152 Tacos Yogurt. See Greek yogurt
Potato Breakfast Skillet for One, 38 Bacon, Avo, and Egg Breakfast Tacos, 51
Faster Than Fast Food Tacos, 96–97
Straightforward Black Bean Tacos, 143–145 Z
Q Taco Salad, My Ultimate Chicken, 71–72 Zucchini, in My Favorite Veggie Fritters, 155
Quesadillas Tahini
Spicy Cheesy Quesadillas, 146 Crispy Chickpea Sweet Potato Salad dressing,
Tuna Melt Quesadilla, 64 69

176 | TASTY. HEALTHY. CHEAP.