Sunday, January 20, 2019

Budget #WFPB on Starling Avenue

Yesterday, Premium Halal had Okra at $1.49. Their selection of veggies is always great.

And here's for the selection of Basmati Brown Rice at Al Aqsa:



Basmati Brown Rice in 4lb, 8 lb and 10lb packs.  The Shimla Road Brown Basmati is $6.99 for 4 lbs and $14.99 for 10 lbs, Deer Organic Brown Basmati is $14.99 for an 8 lbs bag. Take your pick. Brown Rice from India, Bangladesh and Pakistan is the healthiest you can get because of lower arsenic levels, in the US I would trust Lundberg rice the best.

And here's the story about onions:

Canadian Onions on the left, US Onions on the right.


The US onions go for $2.99 for a 10 Lb bag, and the Canadian onions, such as Onio and Vegco, go for $4.99 for 10 lb. It all varies a bit the the seasons. I've seen the Canadians for as little as $3.99 and sometimes more than $4.99 too. The US onions I've seen as low as $ 1.99 at times.

In short, with $20 or less, you can have 10 lbs of high quality rice and 10 lbs of quality onions, then you can add various lentils, chick peas and beans, and that is most of what you need for staples for the month and you only need to add fresh fruit and vegetables.

Thursday, January 3, 2019

NoorieBoorie's Spicy Bangladeshi Mashed Potatoes

Ok, this inspiration started with the discovery of an excellent Bangladeshi food blog on NoorieBoorie.com

Now I want to take some of the recipes and create #WFPB variants that are as authentic as possible.

Spicy Bangladeshi Mashed Potatoes

Here is the link:
https://www.noorieboorie.com/recipes/bangladeshi-spicy-mashed-potatoes/
First of all enjoy the read, the author's love for food is infectious.
Second of all, please realize how easy it is to change this recipe into a completely perfect Whole Foods Plant-Based (#WFPB) variant.

Ingredients

  • 2-3 medium potatoes, peeled
  • 1-2 tsp mustard oil
  • 1 small shallot or 1/3rd small red onion, finely chopped
  • 1 fresh green chili or 1/2 tsp crushed dried red chili
  • cilantro, finely chopped (optional, for color)
  • salt to taste 

Instructions

  1. Boil the potatoes in a pot of salted water until tender.
  2. Remove potatoes from water, drain completely and let it cool.
  3. Add mustard oil, chilies, onions, cilantro (if using) and salt into a mixing bowl and mash everything together with your hands.
  4. Add the cooled potatoes to the mixing bowl and mash them (by hand or with a potato masher), making sure to mix well with the other ingredients.
  5. Adjust salt and any other seasoning as desired and serve with rice, lentils and curries. 

 I will call my variant Spicy Bangla #WFPB Mashed Potatoes and here is how it goes:

Spicy Bangla #WFPB Mashed Potatoes

Ingredients

  • 2-3 medium potatoes, peeled
  • 1 tsp mustard seeds ( or 1/4 tsp of mustard powder) soaked in 1 tbsp veggie broth, "mustard broth"
  • 1 small shallot or 1/3rd small red onion, finely chopped
  • 1 fresh green chili or 1/2 tsp crushed dried red chili
  • cilantro, finely chopped (mandatory, for nutrition)
  • some liquid aminos if you absolutely have to ;-) 

 Instructions

  1. Boil the potatoes until tender.
  2. Remove potatoes from water, drain completely and let it cool.
  3. Add mustard broth, chilies, onions, cilantro (if using) and liquid aminos into a mixing bowl and mash everything together with your hands.
  4. Add the cooled potatoes to the mixing bowl and mash them (by hand or with a potato masher), making sure to mix well with the other ingredients.
  5. Adjust seasoning as desired and serve with rice, lentils and curries.

Notes

To assemble daal bhaat & bhortas (as shown in photograph above):
1. Start by discarding any large whole spices like bay leaves and green chillies from daal.
2. Spoon the daal into a slightly inverted plate. A shallow plate-bowl works well.
3. Take a small greased bowl and press the rice inside it. Jasmine rice or other rice that is slightly stickier than basmati will work well here.
4. Release the rice onto a separate plate and carefully transfer on top of the plated lentils.
5. Spread a layer of chutney, achar or a bhorta like tomato or eggplant bhorta on top of the rice.
6. Place your aloo bhorta sphere on top.
7. Garnish the plate. (I've used onion sprouts in this photo, but anything green like cilantro, scallion, etc would add a good contrasting pop of color.)

 Now, that could not be easier, and it is absolutely delicious.