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preparing food - the basics

see also: preparing ingredients, recipes, what we eat in colombia


Preparing healthful food does not need to be difficult or time consuming.

To prepare a simple meal, you will need:

  1. vegetable
  2. protein
  3. grain

To help the food cook and make it taste nice, you will also need:

  1. oil
  2. additional liquid
  3. spices
  4. salt

Cooking instructions:

  1. heat oil in pan over medium heat
  2. if adding vegetable that has not already been cooked, add to pan and cook
  3. add pre-cooked/leftover grain + protien
  4. add spices and salt
  5. stir to combine, cook until hot and edible, continuing to stir as needed

Flavor profile combination ideas:

vegetables protiens grains liquid spice ideas
"mediterranean" spinach, kale, green beans chickpeas, lentils rice lemon juice paprika, garlic, onion, turmeric, black pepper
"itallian" broccoli, tomato, mushrooms, zucchini, peppers tempeh, tofu pasta NA (though tomatoes can act as a liquid) basil, oregano, garlic, onion, red pepper, black pepper
"mexican" kale, peppers beans, lentils, tempeh, tofu rice broth, lime juice chili powder, cumin, oregano, garlic
"chinese" broccoli, whatever else sounds good tofu rice soy sauce garlic, smoked paprika

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