Category: Recipes I Have Tried

Oilfree Spanish Brown Basmati Rice w/ Veggies in Rice Cooker


Ingredients (low or no salt versions)

* 2 cups Brown Basmati Rice (rinsed well)
* 14.5 oz can Chopped Tomatoes (with liquid)
* 3 cups Water
* 3 tsp Better Than Bouillon (mixed into the water)
* 8.2 oz bag Frozen Mixed Mexican Veggies
* 1 bag Frozen Onion & Peppers mix
* ½ cup Frozen Shelled Edamame
* Optional: A pinch of cumin or chili powder if you want to lean into those Spanish flavors.

Instructions

   1. Prep the Base: Rinse your 2 cups of brown basmati in a fine-mesh strainer until the water is clear.
   2. Mix the Liquid: Stir the 3 teaspoons of Better Than Bouillon into the 3 cups of water until dissolved.
   3. Load the Cooker: Add the rinsed rice, the bouillon water, the full can of tomatoes, and all the frozen veggies (Mexican mix, onion/peppers, and edamame) into the rice cooker pot.
   4. The Stir: Mix everything thoroughly. Make sure the rice isn’t clumped at the bottom so it cooks evenly with the moisture from the vegetables.
   5. Cycle: Set the rice cooker to the “Brown Rice” setting.
   6. The “Must-Do” Rest: Once the timer goes off, let the rice sit—lid closed—for 10–15 minutes. This ensures the brown basmati and edamame reach the perfect tender texture.
   7. Serve: Fluff gently with a fork or paddle to distribute the colorful veggies.

A Quick Tip: If you notice the rice is a bit “wet” at the end, just leave the lid off for 2 minutes after fluffing to let the excess steam escape.

Yields: 6 or 7 cups

Recommendation: Top with fresh cilantro and a squeeze of lime juice. Serve with black beans on the side.

21 Day Greger Daily Dozen Challenge!

Here’s a structured 21-day Daily Dozen plan based on the Daily Dozen from Michael Greger. It rotates simple meals so you don’t get bored, while still hitting all 12 categories each day. (Shopping list below!)

🌱 WEEK 1 (Foundations: bowls, oats, simple meals)

Day 1

Breakfast: Oatmeal + blueberries + flax + cinnamon

Lunch: Chickpea quinoa salad (spinach, tomato, carrots)

Dinner: Lentil stew + brown rice + broccoli

Snacks: Apple + almonds

Day 2

Breakfast: Green smoothie (banana, berries, kale, flax)

Lunch: Hummus veggie wrap + side fruit

Dinner: Black bean bowl + rice + sautéed peppers

Snacks: Orange + walnuts

Day 3

Breakfast: Overnight oats + strawberries + chia

Lunch: Lentil soup + side salad

Dinner: Sweet potato + chickpeas + greens

Snacks: Apple + cashews

Day 4

Breakfast: Oatmeal + raspberries + flax

Lunch: Big salad + white beans + tahini

Dinner: Stir-fry tofu + veggies + brown rice

Snacks: Banana + pistachios

Day 5

Breakfast: Smoothie bowl (berries, banana, flax)

Lunch: Black bean soup + greens

Dinner: Lentil pasta + marinara + veggies

Snacks: Pear + almonds

Day 6

Breakfast: Oats + apple + cinnamon + walnuts

Lunch: Quinoa chickpea bowl

Dinner: Veggie chili (kidney beans)

Snacks: Orange + seeds

Day 7

Breakfast: Smoothie (mango, berries, greens)

Lunch: Leftover chili + salad

Dinner: Baked potato + beans + broccoli

Snacks: Apple + nuts

🌱 WEEK 2 (Variety: wraps, soups, global flavors)

Day 8

Breakfast: Oatmeal + banana + flax

Lunch: Lentil curry + brown rice

Dinner: Veggie stir-fry + tofu

Snacks: Fruit + almonds

Day 9

Breakfast: Smoothie (berries, greens, chia)

Lunch: Hummus wrap + veggies

Dinner: Black bean tacos (corn tortillas)

Snacks: Apple + walnuts

Day 10

Breakfast: Overnight oats + berries

Lunch: Minestrone (beans + veggies)

Dinner: Quinoa + roasted veggies + chickpeas

Snacks: Orange + pistachios

Day 11

Breakfast: Oats + pear + cinnamon

Lunch: Big salad + lentils

Dinner: Sweet potato + black beans + greens

Snacks: Banana + nuts

Day 12

Breakfast: Smoothie bowl

Lunch: Lentil soup

Dinner: Whole grain pasta + veggies + white beans

Snacks: Apple + seeds

Day 13

Breakfast: Oatmeal + berries + flax

Lunch: Chickpea salad wrap

Dinner: Veggie curry + rice

Snacks: Fruit + nuts

Day 14

Breakfast: Smoothie (greens + fruit)

Lunch: Leftover curry

Dinner: Stuffed bell peppers (beans + grains)

Snacks: Apple + almonds

🌱 WEEK 3 (Easy + repeatable lifestyle meals)

Day 15

Breakfast: Oats + banana + walnuts

Lunch: Quinoa + chickpea bowl

Dinner: Lentil soup + greens

Snacks: Fruit + seeds

Day 16

Breakfast: Smoothie (berries, flax, greens)

Lunch: Hummus veggie wrap

Dinner: Black bean stir-fry

Snacks: Apple + nuts

Day 17

Breakfast: Overnight oats

Lunch: Big salad + beans

Dinner: Sweet potato + lentils + broccoli

Snacks: Banana + walnuts

Day 18

Breakfast: Oatmeal + berries

Lunch: Lentil curry

Dinner: Veggie pasta + beans

Snacks: Fruit + seeds

Day 19

Breakfast: Smoothie bowl

Lunch: Chickpea salad

Dinner: Stir-fry tofu + rice

Snacks: Apple + almonds

Day 20

Breakfast: Oats + apple + cinnamon

Lunch: Bean soup

Dinner: Veggie chili

Snacks: Orange + nuts

Day 21

Breakfast: Smoothie (fruit + greens)

Lunch: Leftovers + salad

Dinner: Grain bowl (beans, greens, veggies)

Snacks: Fruit + seeds

************

🛒 21-Day Shopping List

Beans/Legumes

  • Lentils (dry or canned no-salt)
  • Chickpeas (get extra for the hummus and curry)
  • Black beans, kidney beans, white beans

Grains

  • Oats (rolled or steel-cut)
  • Brown rice, quinoa
  • 100% Whole grain pasta
  • 100% Whole grain tortillas (for wraps/tacos)

Greens

  • Spinach, kale, arugula (fresh & frozen for smoothies)

Vegetables

  • Aromatics: 3-4 large heads of Garlic, 2 bags of Yellow Onions, Fresh Ginger
  • Base: Broccoli, carrots, bell peppers, zucchini, sweet potatoes
  • Salsa/Curry Staples: 2-3 cartons of Cherry Tomatoes, 1 bunch of Cilantro, 1-2 Jalapeños (optional), Lime juice

Fruits

  • Berries (fresh/frozen), bananas, apples, oranges, pears, fresh lemons & limes
  • Sauce Sweetener: 1 bag of Medjool Dates (Dr. Greger’s preferred whole-food sweetener)

Nuts/Seeds

  • Flaxseed (ground), chia seeds
  • Almonds, walnuts, cashews, pumpkin seeds
  • Tahini: 2 jars of 100% Sesame Tahini (check that ingredients are just “sesame seeds”)

The “Sauce Maker” Extras (Modified)

  • Spices: Turmeric, cinnamon, Curry Powder, cumin, smoked paprika, chili powder, black pepper.
  • The “Greger” Salty Swap: White Miso Paste (kept in the fridge; used instead of salt in sauces).
  • Acids: Lemon juice, apple cider vinegar, and rice vinegar (no-sugar added).
  • Canned Goods: 2-3 cans of Tomato Paste and 2 cans of Crushed Tomatoes (for curry/salsa bases).
  • Plant milk: Unsweetened soy or oat milk.

Quick “Whenever” Sauce Formulas (No-Oil)

  • Tahini Sauce: Whisk 1/4 cup tahini, juice of 1 lemon, 1 clove minced garlic, and a teaspoon of miso. Thin with water until it reaches “drizzle” consistency.
  • Fast Salsa: Pulse cherry tomatoes, cilantro, onion, garlic, and lime juice in the blender. Add a date if your tomatoes are too acidic.
  • 5-Minute Curry Sauce: Simmer 1/2 cup crushed tomatoes, 1 tbsp curry powder, 1 tsp minced ginger, and a splash of plant milk or aquafaba for creaminess.

Fruits, veggies can fuel lung cancer risk in young non-smokers

Researchers are still exploring why a diet high in fruits and vegetables might be linked to an increased risk of early-onset lung cancer, but they have one leading theory: pesticides used in agriculture.

Farmers spray these chemicals to protect their crops from insects, weeds, fungus, disease and rodents, boosting yields and helping ensure a steady food supply.

But their widespread use has also raised concerns about potential effects on human health.

In general, pesticide exposure through food, water and air is thought to be limited, with safety thresholds established by regulatory agencies like the EPA and WHO to protect public health.

However, research suggests that long-term, daily exposure could contribute to serious health issues.

While effects vary depending on the type of pesticide, they have been associated with a higher risk of Parkinson’s, Alzheimer’s and several types of cancer, as well as reproductive, developmental and metabolic disorders.

SEE THESE RELATED POSTS

Article continues below:

https://nypost.com/2026/04/25/health/fruits-veggies-can-fuel-lung-cancer-risk-in-young-non-smokers/

Various Plant Protein Sources

### Soy Curls

Healthiness: High
Fat: Moderate
Protein: High
Sodium risk: Low (unless seasoned)
Best uses: stir-fries, tacos, BBQ-style dishes, meal prep

—

### Tempeh

Healthiness: Very High
Fat: Highest
Protein: High
Sodium risk: Low–Moderate
Best uses: pan-frying, bowls, sandwiches, marinades

—

### Tofu

Healthiness: High
Fat: Low–Moderate
Protein: Moderate
Sodium risk: Low
Best uses: scrambles, stir-fries, curries, sauces

—

### Seitan

Healthiness: Medium
Fat: Very Low
Protein: Highest
Sodium risk: Medium–High
Best uses: fajitas, sandwiches, grilling, high-protein meals

—

### TVP

Healthiness: Medium
Fat: Very Low
Protein: High
Sodium risk: Variable (can be high)
Best uses: tacos, chili, pasta sauces, ground meat substitute

—

### Jackfruit

Healthiness: High (whole food)
Fat: Very Low
Protein: Very Low
Sodium risk: Very Low
Best uses: BBQ “pulled pork,” tacos, texture-based dishes

—

### Mushrooms

Healthiness: Very High
Fat: Very Low
Protein: Low
Sodium risk: Very Low
Best uses: stir-fries, soups, umami base, meat extender

—


BBQ Tofu Recipe

Modified Recipe (now oilfree!)

Here’s how to convert your recipe to **oil-free + air fryer** while keeping that crispy, flavorful finish. (Oven version & soy curls version are both at bottom.)

**Ingredients (modified marinade)**

* 1 lb super firm tofu (same as yours)

**Marinade (oil-free):**

* 2 Tbsp soy sauce
* 2 Tbsp water *(we’ve replaced the original oil with extra liquid here)*
* 1 tsp vinegar
* 2 Tbsp nutritional yeast
* 1/2 tsp garlic powder
* 1/2 tsp onion powder
* 1/2 tsp smoked paprika
* Salt & pepper (to taste)

👉 *Optional for crispiness:*

* 1–2 tsp cornstarch or arrowroot (light coating before air frying)

—

### **Instructions (air fryer method)**

1. **Prep the tofu**
   Use super firm tofu (no pressing needed). Pat dry and break into bite-sized chunks.

2. **Make the marinade**
   Whisk or blend everything together. Since there’s no oil, blending helps it coat more evenly.

3. **Coat the tofu**
   Toss tofu gently in the marinade until well coated.

Let it sit for **10–20 minutes** (optional but improves flavor).

4. **Optional crisp boost**
   Sprinkle cornstarch over the marinated tofu and toss lightly. This helps mimic the crispiness oil usually provides.

5. **Air fry**

   * Preheat air fryer to **375°F (190°C)**
   * Arrange tofu in a single layer (don’t overcrowd)
   * Cook for **12–15 minutes**, shaking halfway through

6. **Finish & flavor**

   * Add salt/pepper or extra seasoning after cooking
   * Toss with BBQ, buffalo, or teriyaki sauce if desired

—

### 🔥 Tips for best results

* No oil means slightly less browning—but the cornstarch helps a lot
* If your air fryer tends to stick, use **parchment liner made for air fryers** (no oil spray needed)
* For extra chew/crisp: cook 2–3 more minutes at the end

—

Conventional Oven Option:

Bake at 425°F (220°C) on a parchment-lined baking sheet. After marinating, toss tofu with 1–2 tsp cornstarch for better crisping, then spread in a single layer. Bake 25–30 minutes, flipping halfway, until browned and slightly crispy; broil 2–3 minutes at the end if you want extra crisp edges.

—

Soy Curl Option:

Rehydrate soy curls in hot water or broth for 10 minutes, then drain and squeeze out excess liquid. Toss with the same oil-free marinade (reduce added water slightly since they hold moisture), and optionally sprinkle with a little cornstarch for texture. Air fry at 375°F for 8–12 minutes (or bake at 425°F for 20–25 minutes), shaking or flipping halfway, until lightly crisped.

Every Biblical Bread Explained | Full Recipe

What all these breads mean:

Now, step back and look at all eight of these breads together. Eight breads, eight stories, eight windows into a world where bread wasn’t something you bought in
a plastic bag at the store. It was
something you made with your
hands every single day with whatever God gave you. It was prayer made physical, faith made edible, love made into something you could hold, break, and share. And every single one of them points to the same person. Jesus said, “I am the bread of life. Whoever comes to me will never go hungry.”

* He is the unleavened bread, pure without sin.

* He is the daily bread, present every morning, faithful every day.

* He is the barley bread, humble, common, enough for everyone.

* He is the wheat bread, the finest offer given for honored guests.

* He is the bread with oil, anointed, consecrated, set apart.

* He is the showbread, always present before the face of God.

* He is the Ezekiel bread sustaining us even in the hardest times.

* He is the mana, the bread from heaven that gives life to the world.

Every bread in the Bible was always pointing to Him.