Tag Archives: yum yums

Easy summer salads = bean salads!

ICT_Yum Yums-edited
Chef Joey knows his beans!

Text, recipes and photos by Chef Joey

Yes! Beans!


And if you buy bags of dried beans, you can feed plenty of people for less than $5!


Take red, cannelli or navy beans and chick peas

Mix them together

In a separate bowl mix:

¼ cup oil

3 tablespoons of vinegar

salt and pepper

1 clove diced garlic

1 teaspoon of sugar

Mix and pour over the beans.  

This is the part where you can have fun! If you like onions, add these: Vidalia works great for summer!

Add chopped anything you want: radishes, lettuce, carrots, scallions, tomatoes etc. It’s your cooking show! The beans are all the protein you need, and the rest is a fun extra.


Another great summertime dish …

Take a large onion and sautee it till soft

– add a couple cloves of chopped garlic and a large can of white beans, juice included.

Now add 1 cup chopped grape tomatoes and let it simmer until tomatoes are soft.

KISS food: Keep It Simple and Savory!

Salt and pepper and top it over pasta or rice.


How about a healthy pilaf?

Instead of using pasta, where everyone is gluten-free, add a cup of quinoa instead.


Sautee the quinoa in some butter until brown.

Add to your water usually double the amount of rice and quinoa. So, if I have 1 cup rice ½ cup quinoa I would use 3 cups water.

Add a bouillon packet to the water. Boil. Add rice and browned quinoa. Cover and reduce to simmer.

Check it after 15 minutes and fluff with a fork.

For a kick, add a teaspoon of curry to the water before you add the rice.

Here is another trick! If you have leftover pilaf, chill it, add a homemade dressing (see above) or add some Italian dressing. Add black olives, chick peas …


… scallions, chopped tomatoes and parsley. Voila! You’ve got a gluten-free Mediterranean salad. Go ahead! Add feta!

Macro Bowls! The latest foodie fad is vegan friendly!


Just what is this delicious-looking pile of food?

Macro Bowl

Dubbed a “perfectly balanced meal,” a macro (short for “macrobiotic”) bowl has room for interpretation but usually includes grains, vegetables, protein, and fermented foods.

“Macrobiotics is about balancing ourselves with the natural world—and the easiest way to do that is with our meals,” chef Lee Gross of M Café in Los Angeles told Well+Good. “We get further and further away from this balance if we choose (to eat) processed industrialized foods.”

A well-balanced macro bowl should generally consist of 1/3 grains (try brown rice, millet, quinoa, or couscous), nearly 1/2 mixed vegetables (maybe sweet potatoes, broccoli, and onions), almost 1/5 protein (like beans, tempeh, or tofu), and finally a bit of fermented foods (such as sauerkraut, miso paste, or pickled vegetables with active probiotics).

The recipe below is one idea for how to make your own delicious macro bowl. Be creative and try your own combination of goodies. Simply layer all your ingredients in a bowl, and you’re in for some healthful, macrobiotic nutrition.

1/2 lb. extra-firm tofu, drained, pressed, and cubed 
1 Tbsp. olive oil 
1 Tbsp. soy sauce 
Pinch basil 
Pinch oregano 
1 cup cooked brown rice 
1 Tbsp. miso paste 
1/2 bunch broccoli, cut into florets and steamed 
1/2 cooked sweet potato, diced 
1 large carrot, shredded 
1 tsp. sauerkraut 
1 tsp. pickled ginger (optional) 

  • Combine the tofu, olive oil, soy sauce, basil, and oregano in a pan and cook on medium heat until the tofu is browned.
  • Mix the cooked brown rice and miso paste together in a medium-sized bowl. Add the tofu mixture, broccoli, sweet potato, carrot, sauerkraut, and pickled ginger and enjoy!

Makes 2 servings

Macro Bowl

Want some more macro bowl inspiration? Try Healthy Happy Life’s tempeh- and tahini-based recipeFaring Well’s sesame kale bowlKeepin’ it Kind’s tumeric- and tahini-dressed bowl, or Blissful Basil’s sesame-ginger broccoli macro bowl.


Hearty Saturday (or Sunday!!) morning omelet! by Chef Joey

InCity Yum Yums

By Chef Joey

1/4 cup olive oil
2 potatoes, peeled
4 slices bacon
2 slices cooked ham, diced
1/2 onion, thinly sliced
1/2 red bell pepper, sliced
4 eggs
1/4 teaspoon Spanish seasoning –   Adobo or Saizon work great!

Slice edges off of potatoes so that potatoes are roughly square; thinly slice.

Heat olive oil in medium skillet over medium heat. Add potatoes and lightly fry. Remove potatoes with a slotted spoon and set aside.

Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown. Remove bacon, crumble and set aside. Reserve 1 tablespoon bacon grease and cook ham, onion and red pepper. Remove from heat.

Beat together eggs and Spanish seasoning. Pour eggs into skillet with vegetables. Add bacon and potatoes. Cook over medium heat, without stirring until bottom begins to brown.

Turn omelet over and allow both sides to brown. Serve warm. or let set to room temp for a great snack – this can be cut into little squares when cooled for a fun app!