Delightful Bites

Tamago Sando

Japanese Egg Sandwich

Dion Utt

sliced egg sandwich on a cutting board

Serves 2

When I was a kid, I remember just how comforting a simple egg sandwich could be. Waking up to one of my parents making a sandwich before we started the day was something I always looked forward to. It was always so simple: Egg, bread, cheese. Classic!

It was years later that I learned about this amazing Tamago Sando! This egg sandwich is deceptively simple, but it packs a ton of flavor and is very quick to make. The silky smooth eggs combine with the tangy mayo and rich umami of the katsuobushi to create an egg sandwich that will keep you thinking about it for weeks!

The real key to this tasty comforting sandwich is the process. Go slow and keep moving the eggs! As you master this delicious sandwich, try adding your own ingredients to play with the flavor!

Ingredients:

  • 4 Eggs
  • 4 Slices of Bread
  • 1/2 tsp Sugar
  • 1/4 tsp Salt
  • Kewpie Mayonnaise
  • Katsuobushi
  • 1 Tbsp Unsalted Butter
  • Horseradish Sauce (optional)
  • Sprouts (optional)
  • Ketchup (optional, for the more refined)

Recommended Tools:

  • Non Stick Pan
  • Chopsticks
  • Silicon Spatula

Instructions:

  1. In a medium bowl combine eggs, salt, and sugar. Using chopsticks whisk eggs together.*** The key is to not mix them too aggressively, don’t completely combine the yolk and white, this creates that silky texture in the eggs.
     
  2. Melt butter in a pan over medium heat. Add eggs to the pan, and using chopsticks, keep moving the eggs as they cook. Halfway through cooking, let eggs cook on the bottom and fold eggs longways. Flip and let eggs cook. Toast bread while eggs cook.
     
  3. When the toast is finished, spread the Kewpie on both slices. Sprinkle katsuobushi over the Kewpie and place eggs. Serve!

Enjoy!

 

Healthy & Hearty 3 Bean Chili

Mat Hargett

Fall has always been my favorite season. Even when growing up, I would look forward to the colorful leaves, football season, and my mom’s 3 Bean Chili. I can remember coming inside for dinner after playing football with my brothers and friends — a little cold and sometimes wet. The best evenings were when I could smell the fire my dad started and my mom’s chili simmering on the stove as soon as we came inside.

The best part about this recipe is trying various ingredients to make it your own over time like I have. Although a healthy and hearty vegan dish, you could add meat if you like or a cheese topping. Or play with the various “heat” ranges like adding a habanero pepper (my favorite, but too spicy for most). Also, experiment with the sweetener: chocolate, brown sugar, honey, and regular sugar can all be used.

Let me know what you think of the recipe and what changes you have made.

A white bowl full of bean chili topped with shredded cheese and a dollop of sour cream

Serves 4

Ingredients:

  • 2 Tbsp Olive Oil
  • 1 Bell Pepper, coarsely chopped (pick your favorite color)
  • ½ C Dry Red Wine (or red cooking wine)
  • 5–6 (or 15 oz can) Diced Roma Tomatoes
  • 1 can (15 oz) each: Black Beans, Red Kidney Beans, White Northern or Pinto Beans, drained & rinsed
Spice Blend
  • 4 tsp  Chili Powder
  • 1 tsp  Garlic Powder (or brown minced garlic in oil with onion & pepper)
  • 1 tsp  Ground Cumin
  • 1 tsp  Oregano
  • 1 tsp  Basil Leaves
  • 2 small rectangles of Hershey’s chocolate bar (or 1 tsp brown sugar or honey)
  • ½ tsp  Salt
  • ½ tsp  Seasoned Pepper

Toppings (optional):

  • Shredded Cheddar Cheese
  • Sour Cream
  • Chopped Onions
  • Your Favorite Hot Sauce

Recommended Tools:

  • Large saucepan or pot
  • Wooden spoon (for stirring)
  • Ladle (for serving)

Instructions:

  1. Heat oil in the large saucepan over medium-high heat.
  2. Add onion & pepper to the hot oil and cook for 5 minutes while stirring often.
  3. Add the remainder of the ingredients and spice blend. Layer in the ingredients to get a good mix.
  4. Bring to a boil. Reduce heat & simmer for 20 min, stirring occasionally.
  5. Serve in a bowl and garnish with your favorite toppings.

Enjoy!

Carrot Fries

Makia Singleton

Did you know that you can make fries out of carrots?

Carrots are high in beta carotene, vitamins C, A, K, and potassium. Although the video below shows instructions for making carrot fries in an air fryer, carrot fries can also be prepared in the oven.

Serves 4

 
 

Ingredients:

  • 5-6 carrots
  • 1-2 tsp avocado or olive oil (or if doing oil-free, soak in broth)
  • Seasoning of your choice (recipe can be made savory or sweet)

Instructions:

  1. Wash and peel carrots.
  2. Slice carrots lengthwise as thin or thick as you prefer.
  3. Toss carrots in oil (or broth) and seasoning.
  4. Cook carrots in the air fryer at 375 degrees for 8 minutes, taking care to not overfill the basket. If using an oven, you can bake at 400 degrees F for 15-20 minutes.
  5. Shake the air fryer basket to ensure even cooking of carrots. If using an oven, stir or flip the carrots periodically.
  6. Cook carrots for another 8-10 minutes.
  7. Serve as-is or with your favorite dipping sauce!

Enjoy!

 

Peanut Soup

Makia Singleton

Sweet potatoes are a source of beta-carotene (vitamin A), vitamin C, B6, and fiber. Chickpeas (or garbanzo beans) are hearty and high in protein. Both of these versatile vegetables are ingredients in this month’s recipe for Peanut Soup.
Watch Makia make this delicious soup.
Warning: the cooking sounds coming from the pot will make you hungry!

Serves 4

Ingredients:

  • 1-2 teaspoons of oil for sautéing
  • 1-2 yellow onions, chopped
  • 3-4 tablespoons of peanut butter, tahini, nut butter, or seed butter
  • 3 sweet potatoes, cubed
  • 1 can of chickpeas (or 2 cups cooked chickpeas), drained
  • 1 can diced tomatoes, undrained
  • 1-2 tablespoons of ground cumin
  • 1 carton/large can of vegetable broth (or 32oz of vegetable broth)
  • 1/8 teaspoon of salt (or use a salt-free seasoning)
  • 1/4 teaspoon of black pepper
  • A pinch or two of cayenne or chipotle powder (optional)

Instructions:

  1. Heat oil in a pot over medium-high heat.
  2. Add onion and sauté for 5 minutes or until lightly browned.
  3. Add all other ingredients, mix well, and bring to a boil.
  4. Reduce the heat and allow the soup to simmer, uncovered, for about 30 minutes or until the sweet potatoes are tender. Stir soup about every 8-10 minutes. 
  5. Turn off heat. Sauce will thicken as it cools.
  6. If you want this to be spicy, add some cayenne or chipotle powder.

Enjoy!