07
04
2020

Cooking in Isolation: an RDBC Cookbook

Hey, residents!

What do you have hanging around in your cupboards? Tell us what you have and let the team come up with simple healthy recipes to keep you occupied and fed while we’re all staying in. Send an email to brandi@residentdoctorsbc.ca if you’re interested in getting a recipe back.

This is a growing list so be sure to check back often for any new entries!

Better yet, do you have a recipe you’d like to share with fellow residents? Let us know!

  • 5 Ingredient Beer Bread

    This recipe was shared by a resident as part of May Nutrition Week. You can find it here.

  • Banana Muffins

    This recipe has been submitted by a resident. Thank you!

    Ingredients
    3 mashed bananas
    1/2c-3/4c brown sugar (if bananas are ripe you can use less, if not as ripe use more)
    1 egg
    1/3 cup melted butter
    1 cup all purpose flour
    1/2 cup oats
    1 spoon chia or flax or hemp heart (optional)
    1 teaspoon baking soda
    1 teaspoon cinnamon
    Pinch of salt
    Recipe
    Add in 1/2 cup of mix – chocolate chips, nuts, cranberry/raisin, anything else
    Mix all together. Bake at 350
    Cake = 55 min
    Muffins (12) = 22 min
    Let cool for 10 min
  • Canned Coconut Milk

    Don’t shake the can.  Refrigerate for a minimum of 3 hours (overnight is best).  The coconut milk will separate leaving coconut water in the bottom of the can with the fattier ‘cream’ solidified at the top.  Remove the solidified cream.

    • Replace a measure of regular water with coconut water to make delicious coconut infused rice
    • Whip the cream for a lovely vegan dessert topping
  • French Toast in a Mug

    A quick two minute treat!

    Needed:  Milk, egg, bread, butter (oil, margarine).  Flavor add-ons; sugar, cinnamon, vanilla, whatever you have.

    Cut (preferably stale) bread into cubes.

    • Put a blob of butter in a mug, microwave until melted. Turn mug around to coat sides with melted butter.
    • Stir about ¼ cup of milk into melted butter, add 1 egg and beat lightly. Add flavor add-ons to your personal taste – pinch of sugar or honey or sweetener, vanilla, cinnamon – be creative!
    • Stir bread cubes into mug, ensure they’re all coated
    • Microwave until eggs are ‘set’ – about 60 – 90 seconds on high
    • Enjoy your mug o’ French toast however you like it. Don’t have syrup?  Try PB & J.
  • Ramen Add-Ons

    Make this pantry staple into a more gourmet, nutritious meal with the following add-ons:

    • Before adding the noodles to the pot, bring water to a boil, add an egg, boil for 6 minutes. This creates a perfectly cooked ‘jammy’ (half soft) egg to top your ramen.
    • Add the flavor packet before you cook the noodles
    • Add small chopped veggies (cabbage, broccoli, celery, carrots) to the pot while your noodles are cooking. (flavor packet will flavor the veggies)

    Tips:  Bagged coleslaw and broccoli slaw from the grocery store work really well for a veggie add-on, already shredded!  Just grab a small handful and toss into the pot.

  • Tofu and Chickpea Curry

    This recipe has been submitted by a resident. Thank you!

    Ingredients

    • 1 package extra firm tofu
    • 1 can of diced tomatoes
    • 1 can of chickpeas
    • 1/2 an onion
    • 1/2 a head of garlic
    • Papikra, tumeric, & curry as spices.

    Recipe

    Sauté onions + garlic. Add diced tomatoes. Add spices, let stew for a bit. Then add chickpeas + diced tofu. Very minimal prep and cook time.

  • Quick Version of Homemade Pho

    This recipe has been submitted by a resident. Thank you!

    ~4 Servings

    Ingredients

    Broth

    • 1800 mL beef broth
    • 1 tbsp fish sauce
    • 1 tbsp sugar
    • 1 yellow onion
    • 4 garlic cloves
    • 4 inches of ginger
    • Pinch of salt (to your taste)
      • SPICES
    • 2 small star anise, or 1 large star anise
    • 1 cinnamon stick
    • 2 clove sticks
    • 1 pod black cardamom (optional)
    • ½ tbsp black peppercorns (optional)
    • ½ tbsp coriander seeds (optional)

     Noodles

    • Medium sized dried pho noodle package x1

    Toppings (Choose your own adventure/toppings!)

    Traditional Garnish

    • White onion
    • Green onion
    • Cilantro
    • Bean sprouts
    • Lime
    • Thai Basil
    • Mint

    Meat

    • Flank steak
    • Meatballs (beef balls)

    Broth Directions

    1. With the skin on, cut onion, garlic and ginger in half (cut ginger lengthwise to maximize exposure of flesh)
    2. Stick these on a baking sheet and broil on high until they’re charred
    3. Bring beef broth to a low boil
    4. Add sugar, fish sauce, salt, garlic, onion and ginger to the beef broth. Simmer.
    5. Combine spices into a disposable tea bag, cheese cloth and add it to the broth. Or, add them loosely if you don’t have a little satchel.
    6. Simmer for 30-45 minutes. When you’re happy with the taste of the broth, remove the spices/satchel.

    Garnish, Noodles and Meat

    1. Slice green onion, cilantro and thinly slice (paper thin) white onion, and combine all 3.
    2. Partially freeze flank steak to make slicing easier (freezer for ~15 minutes). Thinly slice against the grain into thin slices (slices should be thin so that hot broth will cook the meat).
    3. Heat meatballs as per the packaging.
    4. Boil pho noodles as per packaging. Soak them in cold water before boiling to pre-soften if desired.

    Fixing a Bowl

    1. Add desired amount of noodles to your bowl first.
    2. Add desired amount of your cilantro+green onion+ white onion mix on top.
    3. Add your meat. If you’re having raw beef, layer it over the toppings in a single, thin layer.
    4. With your broth boiling, slowly pour over the beef (you should see it start to cook, you might have to mix the meat into the broth)
    5. Top with a squeeze of lime, siracha, hoison sauce, bean sprouts, basil, and mint to your liking.
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author: Sasha Zalyvadna