Vegan Archives - Fit Men Cook

Sweet Potato Pie Protein Oat Bake – Gluten-free Recipe

Kevin Curry — Tue, 19 Sep 2023 21:04:37 +0000

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Vegan Ramen Bowl Recipe

Kevin Curry — Tue, 29 Aug 2023 23:20:00 +0000

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Microwave Rice Recipe – Dorm Room Friendly

Kevin Curry — Mon, 21 Aug 2023 20:29:18 +0000

Here’s a quick and easy primer on how to cook rice in the microwave when you don’t have a stove or campfire!

Why Cook Rice in the Microwave?

Ok, let’s address the obvious first question – why would anyone want to use a microwave for cooking, let alone for making rice?

Cooking rice in the microwave is convenient and fast. Simple as that.

It can often be quicker than traditional stovetop methods since you do not have to wait for the water to boil! Plus, it requires less monitoring (and stirring – but you shouldn’t be stirring your rice anyway).

And even though food is warmed “outside to inside” in a microwave, it evenly heats the water and rice. This even reduces the risk of rice sticking to the pot like on the stove. Using a microwave-safe glass container and adjusting the power settings, allows for more consistently good rice.

Also, let’s say you’re in the middle of that holiday dinner or hosting a dinner party and the stove is FULL as you multitask. Cooking rice in the microwave saves space on the stovetop for other items that need to be cooked.

Lastly, one of the biggest benefits to microwave rice is…less cleanup! Imagine a microwave-safe dish that acts as a bowl for cooking AND storing – clean-up would be even faster!

Cooking rice in the microwave is an efficient method for those who want to save time and effort without sacrificing quality.

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What You Need to Cook Rice in the Microwave

To cook rice in the microwave, you’ll need a microwave-safe container with a lid or vent and a microwave, preferably one that allows you to adjust the power settings.

Technically a strainer is not needed; however, I find it is helpful not only for rinsing rice so you don’t get a “sticky glob” of glutinous rice; but also for draining cans of veggies, pasta and even washing fruit.

The ingredients are the same as the stove top:

Grain – all grains are not the same but for the most part, most rice grains (including quinoa) cook the same. Be aware of wild and black rice which tends to be chewier. They tend not to get fluffy, but rather softer, so it’s better to cook those until they are soft and chewy just like pasta.
Water – generally the ratio is 2 parts water to 1 part rice but I like to use the knuckle test (see steps below).
Fat – I find that adding a drop of oil or even butter into the water helps prevent the rice from clumping together, making it easier to fluff
Optional flavor boosters – eating rice by itself is delicious especially when there’s a hint of flavor. If I’m feeling adventurous, I may toss in some herbs to lightly flavor the rice.
- sea salt
- fresh herbs (ie, lemongrass, dill, etc)

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How to Cook Rice in the Microwave

There’s no shortage of opinions and approaches to cooking rice. But if you grew up in a household where a parent or loved one made good rice, just ask them and repeat that recipe (for your ancestors )! If not, here are 3 of the best tips on how to approach microwave rice:

Use microwave-safe containers and products – I cannot underscore the importance of purchasing a large, microwave-safe container – I recommend glass – that allows room for the rice to expand. Make sure it has tall walls/sides and has a vented lid or a loosely placed cover to prevent spilling in the microwave. Also, in case you want to use plastic wrap to cover instead, just make sure it is CLEARLY labeled on the box “microwave-safe” and “BPA free.”
Get the ratio right! Perfecting the proper rice-to-water ratio used to frustrate me because I would always forget. So, when in doubt, remember a 2:1 ratio of water to rice is optimal, AND if you do not have measuring utensils, then just use the knuckle method explained below. This correct ratio ensures the rice is cooked evenly and is not overly soggy or dry.
Monitor, shake and let rest – Once nearly half the liquid is gone and the rice is beginning to expand, monitor the rice to ensure it is cooking evenly, not burning and that the rice is level. If not, use a towel to grab the container and gently shake the container to level out the rice, then let it continue cooking. After microwaving, let the rice stand with the vented cover for a few minutes – I usually wait about 10 – 15 minutes – to allow the remaining steam to continue cooking the rice. This final rest will give you a fluffier result (provided you added oil and rinsed the rice first).

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Quick Butternut Squash Soup Recipe

Kevin Curry — Mon, 07 Aug 2023 23:48:56 +0000

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Southwest Quinoa Salad Bowl Recipe

Kevin Curry — Fri, 04 Aug 2023 20:03:21 +0000

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Asian Quinoa Salad Bowl Recipe

Kevin Curry — Fri, 04 Aug 2023 19:55:03 +0000

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Fruit and Nut Breakfast Quinoa Bowl Recipe

Kevin Curry — Fri, 04 Aug 2023 19:50:00 +0000

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Dijon Tarragon Couscous Salad

Kevin Curry — Sun, 25 Jun 2023 23:33:21 +0000

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Dark Chocolate Almond Butter

Kevin Curry — Wed, 14 Jun 2023 05:58:47 +0000

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Mix & Match High Energy Meal Plan

Kevin Curry — Wed, 14 Jun 2023 04:41:42 +0000

Back at it with another amazing mix and match meal plan, but with a slight twist – this meal plan is all about efficient energy which means slightly higher calories and macronutrient dense. So whether you’re tackling a new fitness goal and need the extra energy, or you’re trying to gain some weight while minimizing fat for that Georgia peach you’re carrying around, this meal plan accomplishes a wide range of goals.

A balanced high energy meal plan can make all the difference in your fitness journey. These plans are designed to maximize energy output, enhance performance, and when possible, aid weight gain.

Kevin at White Rock Lake in Dallas, TX

I’ve learned first hand that endurance sports, such as marathons, triathlons, or long-distance cycling, demand a high level of energy expenditure. Our bodies requires a considerable amount of fuel to sustain prolonged periods of intense physical activity. And with workouts lasting up to 2 hours, a high energy meal plan that is rich in complex carbohydrates, quality proteins, and healthy fats, is critical for endurance sports!

These high energy meal plans serve as the powerhouse for the body, ensuring athletes can maintain peak performance throughout their sporting events. Carbohydrates, like whole grains, are processed into glucose, providing immediate energy. And protein sources, such as lean meat, help repair muscle and promote growth! Also, healthy fats from foods like avocados and nuts are an excellent energy reserve for when carbohydrate stores run low.

On the other hand, for individuals having difficulty gaining weight, a high energy meal plan is a promising solution! You may still need to throw in a treat meal every now and then since healthy food is a bit more efficient as energy; but overall it can help create the calorie surplus necessary for weight gain.

High energy foods are typically more calorie-dense, meaning they provide a larger number of calories in a smaller volume, making it easier to consume the necessary quantity without feeling overly full.

So, in case you’re thinking, “how can you create a high energy meal plan that is BOTH delicious and nutritious?” My advice is…

Start by focusing on whole, unprocessed foods.
Incorporate high-carbohydrate foods such as brown rice, whole grain pasta, and sweet potatoes.
Don’t discount the protein! Load up on lean proteins like chicken, fish (salmon), or tofu, alongside healthy fat sources like avocados, nuts, and seeds.
Consider frequent, smaller meals. Instead of three large meals, try five to six smaller meals throughout the day. This approach can make consuming a higher amount of calories more manageable while also ensuring your body has a steady fuel supply!

Remember, though, while a high energy meal plan is an important factor, it’s not the only one. Complementing it with regular physical activity, adequate hydration, and sufficient rest are equally vital to achieving your wellness goals.

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For more information about mix and match meal prep and how to get started, check out my how-to guide!

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Here’s how this works:

prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.

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Want more mix-n-match inspiration? Check these out!

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Here are the 5 foods (recipes) I prepped in under 1 hour:

Note: scroll to the bottom for individual recipes

Smoky pepper roasted potatoes
Farro
Veggies (zucchini, yellow squash, red onion, bell peppers)
Herb chicken
Savory ground turkey

Couple of quick notes:

Remember to add common items from your pantry, fridge and freezer to easily give these meals a flavor makeover mid-week!
Need more calories? Consider adding avocado, nuts and seeds to meals, and/or even a lean whey or plant-based protein shake in between meals.
Sauces are your friend – just don’t be too heavy-handed with them and drown out all the flavor you whipped up! I also like using fresh salsas, low sodium soy sauce and even yogurt-based dressings – they can add a LOT of flavor to meals!

MEAL COMBO 1

Egg, Potato & Veggie Bowl

Ingredients

roasted veggies
roasted potatoes
fried egg (add more for your dietary needs)
feta crumble (optional)
optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake

MEAL COMBO 2

Italian Chicken, Orzo, Veggie Bowl

Ingredients

grilled chicken
roasted veggies
orzo
2 tablespoons favorite Italian dressing
Garnish
- parsley
optional energy booster
- pepitas

Preparation

In a mixing bowl combine all of the ingredients. Top with pepitas for a protein and calorie boost if desired.

Enjoy!

MEAL COMBO 3

Egg, Orzo & Roasted Veggies

Ingredients

orzo
roasted veggies
fried egg (add more for your dietary needs)
chili oil (optional)
optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake

MEAL COMBO 4

Orzo, Turkey & Veggie Mix

Ingredients

orzo
roasted veggies
savory turkey
1 tablespoon Italian seasoning
feta
1 tablespoon of olive oil
optional energy boosters:
- avocado, walnuts, protein shake

Preparation

Add all ingredients to a bowl and toss together!

Enjoy!

MEAL COMBO 5

Tex Mex Energy Bowl

Ingredients

grilled chicken
1/3 – 1/2 cup black beans
orzo
roasted potatoes
2 – 3 tablespoons enchilada sauce
2 tablespoons Mexican cheese mix per serving
Garnish: cilantro

Preparation

Add all ingredients to a bowl and mix together! Top with cheese and finish with cilantro.

Enjoy!

MEAL COMBO 6

Turkey, Tatas & Veggie Bowl

Ingredients

savory turkey
roasted potatoes
roasted veggies
optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake

Enjoy!

MEAL COMBO 7

Chicken, Veggie & Tatas Bowl

Ingredients

grilled chicken
1 – 2 tablespoons favorite hot sauce or BBQ sauce
roasted potatoes
roasted veggies
feta
optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake

Preparation

Add grilled chicken to a bowl and toss in hot sauce or BBQ sauce. Add to your meal container along with potatoes and veggies.

Enjoy!

MEAL COMBO 8

Plant Strong Orzo, Veggies & Potato

Ingredients

orzo
roasted potatoes
roasted veggies
pepitas
optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake

Enjoy!

MEAL COMBO 9

Chicken & Creamy Orzo

Ingredients

Creamy pasta
- orzo
- 2 tablespoons – 6 tablespoons 2% Greek yogurt (add 2 tablespoons for every 1/2 cup serving of orzo)
- 1 tablespoon olive oil
- parsley (or herb of choice)
- juice from 1/2 lemon
- sea salt & pepper to taste
grilled chicken
roasted veggies
feta

Preparation

Mix orzo, yogurt, oil, parsley and lemon together in a mixing bowl. Season to taste with sea salt & pepper. Enjoy with grilled chicken and veggies.

Enjoy!

MEAL COMBO 10

Turkey & Egg Scramble with Tatas

Ingredients

turkey
1 – 2 eggs
reduced fat shredded cheese
roasted potatoes
sea salt & pepper to taste
garnish: cilantro or parsley
optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake

Preparation

Set a nonstick skillet on medium high heat and once hot, add cooked turkey and eggs and scramble together. When the eggs are almost finished cooking, about 30 seconds, sprinkle in the cheese and mix together.

Enjoy!

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