Vegetarian baked fried rice
Sometime last year, I started making fried rice on a baking tray.
And while a tray will never replace my wok, somehow this pared-back method of preparing fried rice became essential to my days in isolation, when cooking became both a welcome distraction and a daily challenge.
What I love about this recipe is that it’s hands off. You mix cold rice with vegetables, add some seasoning and stick it into a blaring hot oven. From there, the oven does the work for you.
Baked at high heat, some of the rice crisps up, while other pieces remain soft, creating a pleasing melange of textures.
It’s both magical and practical at the same time, and exactly the type of low impact-high intensity cooking we are all looking for nowadays.
While ‘spring’ is the theme of this fried rice, this recipe is specifically designed so you can use any vegetables you want, depending on what’s in season, or what you have languishing in your vegetable crisper.https://www.youtube.com/embed/lzSST8NlkQg?feature=oembed&enablejsapi=1&origin=https%3A%2F%2Fwww.abc.net.auYOUTUBEHow to make fried rice in a baking tray
- The veg is flexible: The basic principle is to use vegetables that will roast and become tender in about 20 minutes. I have made this recipe many times and always with different veggies — brussels sprouts, broccoli, mushrooms, carrot, and corn are all excellent veg to use. Aim for about 500g of vegetables.
- More ways to add heat: I often add kimchi to this mix but here I simply use sriracha, which adds an additional layer of spicy flavour.
- Bonus substitutions: In place of the leek, you could use onion, French shallot or a couple cloves of garlic. Use brown rice if you have it. The eggs are optional, of course, but add a lovely heartiness to this meal.
Every month, we publish a new recipe from our New Australian Classics series. Hetty McKinnon is a food writer and cookbook author with a passion for vegetables. She’s the author of three cookbooks, Community, Neighbourhood, and Family. Originally from Sydney, Hetty is currently living with her family in Brooklyn, New York.
MAX Burgers: Creating the World’s First “Climate Positive” Menu | Sweden, Norway, Denmark, Poland Lighthouse Activity 2019Credit: Max BurgersLighthouse Activity 2019Credit: Max BurgersLighthouse Activity 2019Credit: Max BurgersLighthouse Activity 2019
The Swedish restaurant chain, Max Burgers, launched the world’s first “climate positive” menu in June 2018. Climate positive is defined as “removing more climate gases than the value chain emits while at the same time reducing emissions in line with the 1.5 degree goal from Paris”.
Max Burgers ensures that each item on its menu is “climate positive”, taking into account all emissions from the “farmers land to the guests hand”, while even including the customer’s journey back and forth to the restaurant. This has required extensive efforts by the company to measure its entire footprint.
Each item on Max Burger’s menu includes a CO2e label to empower customers to better understand the climate impact of food and guide them towards options with a lower carbon footprint. The initiative builds on the company’s 2016 launch of plant based “green burgers”, which have a fraction of the climate impact of beef burgers.https://player.vimeo.com/video/414776169?autoplay=0
- Max Burgers has undertaken a range of measures to cut emissions, including: switching to 100% wind power in all of its Swedish restaurants, being the first restaurant in the world to add “CO2e” labels to each menu item, and adopting 92% renewable packaging.
- Sales from Max’s green range of burgers (lacto-ovo and fully plant based) increased by 1000% between 2015 to 2018. In 2022, the company is aiming to ensure that every second meal sold is made without beef.
- Less than 1% of the food in Max’s kitchens is wasted and no palm oil is used in any of Max Burgers’ European operations.
- Max Burgers has been recognized as “one of the world’s most innovative companies in 2019” by Fast Company’s “World Changing Ideas” series.
According to the United Nations Food and Agricultural Organization (FAO), livestock contribute significantly to today’s most serious environmental problems. FAO estimates that cattle-rearing generates around 14% of all global warming greenhouse gases, as measured in CO2 equivalent – an amount similar to the emissions produced by the entire transport sector.
Currently, farmed animals occupy 30 – 50% of the ice-free land on Earth, at great expense to natural habitats and potential carbon sequestration. The livestock sector generates at least a seventh of global greenhouse gas emissions and consumes roughly one-third of all freshwater on earth.
As a fast food restaurant chain, Max Burgers aims to be part of the solution when it comes to helping transform our global food system. The company’s green, plant-based burgers have a fraction of the climate impact of beef and have been commercially successful — with sales jumping by 1000% between 2015 to 2018 and increasing from around 2% to 20% of meals sold. By 2022, the company is aiming to ensure that every second meal sold is made without beef.
In addition to reducing emissions, Max Burgers follows the ISO 14021:2017 standard for carbon neutrality. However, instead of offsetting 100% of its emissions as required by the standard, from June 2018 onwards, Max Burgers has offset 110% of its entire value chain’s emissions, making all food served “climate positive”.
Helping the Planet
Since 2008, Max Burgers has offset its entire value chains emission through Plan Vivo-certified tree-planting projects, which support smallholder agriculture and rural enterprise by providing local employment opportunities, as well as sustainable food and energy sources.
In the past decade, the company’s carbon offsetting programme has planted more than two million trees in Uganda, Malawi and Mozambique through the Plan-Vivo certification system — this is equivalent to covering 5,500 football fields with trees or removing 230,000 petrol cars from the road for one year.
In 2008, Max Burgers became the first restaurant to CO2-label its entire menu to empower customers to make informed choices. This CO2e menu customers to understand the climate impact of beef burgers and guide then towards more sustainable options. By offering an extensive menu of plant-based “green” burgers, Max Burgers aims to entice customers towards a lower-emission, plant-based diet.
According to Sustainable Brand Index Max Burgers is a green industry leader in Sweden, which has compelled the company to join multiple dialogues within and outside the food industry (both in Sweden and internationally). Through these dialogues, Max Burgers has formed new alliances and encouraged other organizations and companies to adopt CO2e labelling to influence daily choices.
Maz Burgers also encourages other companies to become “Climate Positive” and advises them on how to do it. The company registers commitments from these new climate-positive companies on its new website, www.clipop.org. At least 10 companies have informed Max Burgers that they intend to become “climate positive” in 2019.
Sunday Best Fruit Salad
Prep:20 minsAdditional:25 minsTotal:45 minsServings:8Yield:6 to 8 servingsNutrition Info
Decrease Serving8Increase ServingAdjustOriginal recipe yields 8 servingsIngredient Checklist
- 1 (20 ounce) can pineapple chunks, juice reserved
- 2 medium (2-3/4″ dia) (approx 3 per lb)s apples, peeled and cored
- 1 (21 ounce) can peach pie filling
- 2 medium (7″ to 7-7/8″ long)s bananas, peeled and diced
- 3 eaches kiwis
- 1 pint strawberries
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- Step 1In a small bowl, toss the chopped apples in reserved pineapple juice. Allow to sit for 5 to 10 minutes.
- Step 2In a large salad bowl, combine the peach pie filling and pineapple chunks.
- Step 3Remove apples from pineapple juice and add to pie filling and pineapple mixture. Add chopped bananas to reserved pineapple juice and let sit for 5 to 10 minutes.
- Step 4Peel and slice kiwi and 1/2 of strawberries. Chop the other 1/2 of strawberries and set aside.
- Step 5Remove bananas from pineapple juice and add to pie filling mixture. Add chopped strawberries; toss together.
- Step 6Arrange kiwi slices around the edge of the serving bowl and alternate with strawberry slices. Chill and serve.
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Per Serving:183.5 calories; protein 2.1g 4% DV; carbohydrates 45.6g 15% DV; fat 0.5g 1% DV; cholesterolmg; sodium 15mg 1% DV. Full Nutrition
Quick and Easy Vegetable Soup
Servings:6Yield:6 servingsNutrition Info
Decrease Serving6Increase ServingAdjustOriginal recipe yields 6 servingsIngredient Checklist
- 1 (14 ounce) can chicken broth
- 1 (11.5 ounce) can tomato-vegetable juice cocktail
- 1 cup water
- 1 large potato, diced
- 2 carrot, (7-1/2″)s carrots, sliced
- 2 stalks celery, diced
- 1 (14.5 ounce) can diced tomatoes
- 1 cup chopped fresh green beans
- 1 cup fresh corn kernels
- salt and pepper to taste
- Creole seasoning to taste
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- Step 1In a large stock pot, combine broth, tomato juice, water, potatoes, carrots, celery, undrained chopped tomatoes, green beans, and corn. Season with salt, pepper and Creole seasoning. Bring to a boil and simmer for 30 minutes or until all vegetables are tender.
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Per Serving:116.2 calories; protein 4g 8% DV; carbohydrates 24.3g 8% DV; fat 0.6g 1% DV; cholesterol 1.6mg 1% DV; sodium 639.5mg 26% DV. Full Nutritionhttps://429edab549de35ae3803ce0a2fa71b44.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.html
One of the most expensive things a service business or freelancer can do is promise that work will be done by a certain day. Which is something we need to do, of course, but we should charge appropriately. “It’ll be done soon,” should be way cheaper than, “It’ll be done at exactly 11 am on Tuesday.”
And one of the most important things we can do to focus our energy and commitment is be prepared to promise a date certain. It sharpens everything.
What Is Millet? Nutrition, Benefits, and More
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Millet is a cereal grain that belongs to the Poaceae family, commonly known as the grass family (1).
It’s widely consumed in developing countries throughout Africa and Asia. While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals (2Trusted Source).
Millet has gained popularity in the West because it’s gluten-free and boasts high protein, fiber, and antioxidant contents (3Trusted Source).
This article reviews everything you need to know about millet, including its nutrients, benefits, and downsides.
Millet is a small, round whole grain grown in India, Nigeria, and other Asian and African countries. Considered an ancient grain, it’s used both for human consumption and livestock and bird feed (4, 5Trusted Source).
It has multiple advantages over other crops, including drought and pest resistance. It’s also able to survive in harsh environments and less fertile soil. These benefits stem from its genetic composition and physical structure — for example, its small size and hardness (4, 5Trusted Source, 6Trusted Source).
Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species.
This crop is also divided into two categories — major and minor millets, with major millets being the most popular or commonly cultivated varieties (4).
Major millets include:
- proso (or white)
- finger (or ragi)
Minor millets include:
- adlay (or Job’s tears)
Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits.
SUMMARYMillet is a small cereal grain that belongs to the grass family. Resilient in harsh environments, it’s commonly cultivated in Asian and African countries.
Like most cereals, millet is a starchy grain — meaning that it’s rich in carbs. Notably, it also packs several vitamins and minerals (4).
One cup (174 grams) of cooked millet packs (7Trusted Source):
- Calories: 207
- Carbs: 41 grams
- Fiber: 2.2 grams
- Protein: 6 grams
- Fat: 1.7 grams
- Phosphorus: 25% of the Daily Value (DV)
- Magnesium: 19% of the DV
- Folate: 8% of the DV
- Iron: 6% of the DV
Calcium is necessary to ensure bone health, blood vessel and muscular contractions, and proper nerve function (12Trusted Source).
SUMMARYMillet is a starchy, protein-rich grain. It provides plenty of phosphorus and magnesium — and finger millet packs more calcium than any other cereal.
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Millet is rich in nutrients and plant compounds. Therefore, it may offer multiple health benefits.
Rich in antioxidants
Millet is rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress (10Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).
May help control blood sugar levels
Thus, millets are considered an ideal grain for people with diabetes.
For instance, a study in 105 people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal (21Trusted Source).
A 12-week study in 64 people with prediabetes gave similar results. After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance (22Trusted Source).
Insulin resistance is a marker for type 2 diabetes. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar (23Trusted Source).
What’s more, in a 6-week study in rats with diabetes, a diet containing 20% finger millet led to lower fasting blood sugar levels and a drop in triglyceride and cholesterol levels (24Trusted Source).
May help lower cholesterol
Millet contains soluble fiber, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels (10Trusted Source).
Additionally, millet protein may help lower cholesterol.
A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group (26Trusted Source).
Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. Its levels are usually lower in people with obesity and type 2 diabetes (27Trusted Source, 28Trusted Source).
Fits a gluten-free diet
Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. People with celiac disease or gluten intolerance must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption (29Trusted Source).
When shopping for millet, you should still look for a label that certifies it gluten-free to ensure it hasn’t been contaminated with any gluten-containing ingredients.
SUMMARYMillet is a gluten-free grain that’s rich in antioxidants, soluble fiber, and protein. In particular, it may lower cholesterol and blood sugar levels.
Despite millet’s multiple health benefits, it also contains antinutrients — compounds that block or reduce your body’s absorption of other nutrients and may lead to deficiencies (31Trusted Source).
One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake. However, a person with a balanced diet isn’t likely to experience adverse effects.
Other antinutrients called goitrogenic polyphenols may impair thyroid function, causing goiter — an enlargement of your thyroid gland that results in neck swelling.
Nevertheless, this effect is associated only with excess polyphenol intake.
For example, one study determined that goiter was significantly more prevalent when millet provided 74% of a person’s daily calories, compared with only 37% of their daily calories (31Trusted Source, 32Trusted Source).
Furthermore, you can lower millet’s antinutrient content significantly by soaking it overnight at room temperature, then draining and rinsing it before cooking (4).
Plus, sprouting reduces antinutrient content. Certain health food stores sell sprouted millet, though you can also germinate it on your own. To do so, place soaked millet in a glass jar and cover it with a cloth that’s secured with a rubber band.
Turn the jar upside down, rinsing and draining the millet every 8–12 hours. You’ll notice small sprouts beginning to form after 2–3 days. Drain the sprouts and enjoy them right away.
SUMMARYAntinutrients in millet block your body’s absorption of certain minerals, though this is unlikely to affect you if you consume a balanced diet. Soaking and sprouting may reduce this grain’s antinutrient levels.
Millet is a versatile ingredient that makes a good rice replacement when cooked whole.
To prepare it, just add 2 cups (480 mL) of water or broth per 1 cup (174 grams) of raw millet. Bring it to a boil, then simmer it for 20 minutes.
Remember to soak it overnight before cooking to lower its antinutrient content. You may also toast it in a pan before cooking to enhance its nutty taste.
Millet is also sold as a flour.
In fact, research suggests that making baked goods with millet flour significantly enhances their nutritional profile by increasing their antioxidant content (33Trusted Source).
Additionally, this grain is processed to make snacks, pasta, and nondairy probiotic beverages. In fact, fermented millet acts as a natural probiotic by providing live microorganisms that benefit your health (4, 8Trusted Source, 34Trusted Source).
You can enjoy millet as a breakfast porridge, side dish, salad add-in, or cookie or cake ingredient.
SUMMARYMillet is not only available as a whole grain but also a flour. You can use it in a variety of dishes, including porridge, salad, and cookies.
Millet is a whole grain that’s packed with protein, antioxidants, and nutrients.
It may have numerous health benefits, such as helping lower your blood sugar and cholesterol levels. Plus, it’s gluten-free, making it an excellent choice for people who have celiac disease or follow a gluten-free diet.
Its nutty taste and versatility make it well worth trying.
1. Clean up a local park
2. Compliment others. A simple “your hair looks great!” can make someone’s day.
3. Donate used clothes
4. Hold the elevator.
5. Support your own and your friends’ kids at their recitals and games.
“Sometimes you must agree with someone’s opinion for the sake of being polite and modest, but within you, you know that you are not foolish and crazy.”
- Complex systems science allows us to see new paths forward (Aeon)
- Viruses have big impacts on ecology and evolution as well as human health (Economist, $)
- ‘I’m Only One Human Being’: Parents Brace for a Go-It-Alone School Year (NYT)
- Federal judge halts Betsy DeVos’s controversial rule sending coronavirus aid to private schools (WaPo)
- Covid in the Classroom? Shhh. Some Schools Are Keeping It Quiet (NYT)
- Can air purifiers help stop coronavirus spread indoors? (Vox)
- 5 Things We Know About Flying Right Now (NYT)
Education is the hustle for a credential. It exchanges compliance for certification. An institution can educate you.
Learning can’t be done to you. It is a choice and it requires active participation, not simple adherence to metrics.
Learning is the only place to find resilience, possibility and contribution, because learning is a lifelong skill that isn’t domain dependent.
Most of the learning moments in our lives are accidental or random. A situation presents itself and if we’re lucky, we learn something from it.
We built the altMBA to make learning intentional.
The last session of the year is in October, and applications are due tomorrow, August 25th.
You’ll be surrounded by a cohort of others, each on their way to leveling up and moving forward. We only do it four times a year, only with a few hundred people, always with our alumni coaches on board.
I hope you’ll check it out. Learning is our best way forward, because learning creates community.
|Playing God With Mosquitoes
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