As a very busy gardener-herbalist-acupuncturist with two practices and a farm, I need to structure my life. I organize around the seasons and food is foundational to my family's well being. When the temperatures start to cool, our diet starts to shift toward slower cooking foods. Here is my favorite basic meal design, aka, the Macro Plate.
You always have a portion of whole grain - I buy a giant bag of brown rice from Costco and I use my rice cooker, but you could use a combo of grains including quinoa, long grain white rice, whole wheat berries, brown rice with lentils, polenta or millet. I always use a broth to add flavor to the grain and I set it at 3 pm in the rice cooker to be ready by 5. I always make enough for two dinners so I get a break from this task the next day. When I reheat it I will cook an egg or two to give it more vitality.
Then there is a saute vegetable or a steamed medley, this can be garden greens, broccoli - carrot - red pepper - corn, or a roasted medley, you get the idea, it's about half the plate. In the photo you see a fresh garden salad because yesterday was a hot autumn day.
Then there is a protein ranging from baked tofu, to roast chicken, to something from the grill, I usually will make enough for two dinners and we repeat it the day after next, giving it new life by chopping and reheating with fresh food.
Finally there is a sauce. Sauce is key to making this delicious and bright. Here is my basic sauce that you can start from.
1/2 cup Tahini paste
1 TBSP miso paste
Fresh Garlic, ginger and tamari or soy sauce to taste.
Sometimes I will add a bit of maple syrup and/or a TBSP of almond butter. I sometimes make a larger amount so that I can just pour from a bottle and skip this task on busy days.
On some occasions I will nix the MISO and use lemon. I have even used juice from the sauerkraut jar, for a slightly different tangy flavor. The possibilities are endless and this amazingly healthy meal should never be boring.
Finally, having fresh fruit for desert helps you feel satisfied after the meal.
I hope this inspires some healthy, hearty cooking for you and your family.
Happy Autumn!
