Step by Step: Quinoa and Beans ala Phil

Someone asked me to share my recipe for preparing quinoa. So here it is. this will garner a lot so have some tupperware on hand to create serving sizes for yourself. Ready?

1) put 2 cups Quinoa red or black into a saucepan

2) add 3 cups water flame on high

3) add 2 Caps of Braggs Liquid Aminos

4) add 1 tablespoon of Tabasco sauce.

5) add can of beans with water.

6) add adobo and black pepper to taste

7) when water boils reduce flame to a simmer then put lid on pan

8) stir occasionally

9) add an half an ounce of Bob's Milled Flaxseed

10) after 5 to 7 minutes of this shenaniganery let it sit for a hot minute and the flaxseed should sap up the last of the water

11) Dole out some to eat then put the rest in tupperware to eat later.

12) Enjoy this perfect protein plain or add to salad for extra punch!

The Independent

Walking home from meditation. Who needs fireworks?

2nd Ave looking towards 18th street. (I think.)

Phil's Day

Thank goodness its Saturday!

Woke up. Strange dream last night that I was living in a strange house with a million different roomates. Gahh. what a mess. Glad my roomate is such a chill dude.

Phone has a email message from the union. Teacher layoffs have been averted. That's good news.

Prayed. Brushed teeth. exercised, took a breakfast out of the cabinet. 3 days of prepared breakfasts left. I'd better get on that and make more. I meditated for 10 minutes. Kept being distracted by my life. Be still.

Took shower. Did a little cleaning. Spoke to Jen and Ned. I gathered some clothes to take to the cleaners.

Busting woman at the cleaners hump for not sewing my pocket like I requested. I was taken aback when she pointed out she did sew the pocket as requested and I was whining about the other pocket.

Ouch! I totally had to humble up. I got totally pwned. In my face.

I ran to class through Tompkins Square Park and got there on time. Tai Chi class was great. we went nice and slow. I like when my sensei shows me the practical applications to the moves.

Texting with my homey Tesfa about how Green Lantern could have been better and how I had no expectations on Xmen first class (in fact I expected it to suck but it didn't.)

Met up with my pal Ladd he is very wise. For lunch I went to Number 1 on 1st avenue for Steamed vegetables w tofu, cashew nuts, brown rice, black bean sauce on the side. I was trying to concentrate on my meal but there was this big mosquito with a menacing probiscus. Stay away from me! I don't want to kill you. hmn maybe i can lose myself in the place-mat about the Chinese Zodiac. I am a Fire Sheep so lets see what it says:

Sheep people are creative and elegant. Sheep are somewhat quiet, timid and prefer anonymity. Sheep tend to have a difficult time with romance. Anyone who couples up with a Sheep must be aware that this Sign has a hypersensitive streak and can be subject to periodical anxiety over seemingly insignificant things.

Gahh. No comment. Pwned by a placemat. Maybe that mosquito has Malaria or Dengue Fever!

I saw the local video store place was having a sale. They had the first season of Big Bang Theory so I snapped it up. I also bought an animated Underdog DVD I may have already had but whatever.

Today I am excited because I am making something new for dinner. this might seem old hat for you but I have adhered to a small list of maybe four different dinners for the past two years. I have all the weapons of war assembled (ingredients) but I cannot cook it in my 3.5 qt Cuisinart sauteing pan. Sauteing is for slow cooking at a low heat while stir frying involves high heat. In order to accomplish my goal, I will need a wok. Just as well because I always wanted a wok ever since I met this woman Debby at the TV station who swore by her wok and always made kick ass meals.

So off to the Broadway Panhandler on 8th st. I got a special Joyce Chen Pro Chef 14" Excalibur Nonstick Wok: 2.0mm carbon steel construction. Reinforced Excalibur nonstick interior coating is perfect for high heat and tough enough for metal tools. It has a 25 year guarantee. W00t! I also got a Joyce Chen angled bamboo spatula and 5" Stainless Steel Strainer, Handy for scooping foods out of hot oil, boiling water, or simmering broth.

From there I went to Casey Rubber Stamp Design at 322 East 11th Street (b/w 1st and 2nd aves) to order a rubber stamp for my address. John the owner keeps it so real and knows his stuff so he get my official rubber stamp of approval. I also bought 2 new stamps. One is a unicorn and an atom for my collection. I also bought 10 granny smith apples from the fruit stand $2 for 5. Ya just cant beat that for the apples size.

Once I got home I put away my stamps and washed my apples with Dr Bronners Peppermint soap. perfect for fruit and vegetables!

This would be the section where I talk about my delicious dinner but I am exhausted so I will make a separate blog for this grand event. suffice it to say I made it ate it, washed and dried the dishes and put them all away.

Ever since I bought my new sketchbook I am going to attempt to draw in it every day. today I drew a picture of myself.

From here I'm going to pray and go to bed. it is 2:09am Reminder to mention that to Peter. That's his number.

More tomorrow.

Spring Break

Ive been doing a lot of relaxing and making food at home over spring break.



My Dinner With Sen Pei: (Left plate) Black quinoa, lentil and garbanzo beans, yams, steamed asparagus.

My bowl (center) has pearl quinoa with seasoned black beans, chopped kumatoes, tabasco and braggs liquid aminos, red lettuce, baby spinach, arugula, alfalfa sprouts, crunchy sprouts, sun dried tomatoes, steamed asparagus olive oil, adobo and black pepper and a chopped up sweet potato. I will also have 2 egg whites and 2 slices of wheat bread.

The soundtrack for today: Ive been listening to "Bright Lights, Bigger City" on a loop. Maybe its that Michael Jackson vibe, perhaps its the James Bond sample in it. In any cases I'm just feeling it.

Eating For 7 Days Straight

Here is my eating for the next 7 days 4/10-17th. If you need a visual of what I eat search my blog because I usually photograph everything I eat. I tend not to deviate to far. I must admit if I have what I have for lunch for dinner also I might add a side of some steamed veggies most likely some red cabbage I have in the crisper or I'll sauté some spinach with onions, garlic, mushrooms and red and Italian peppers.

Sunday:
Breakfast: 1oz shredded wheat, 1 oz raisins, .5oz teaspoons milled flaxseeds, 1 cup unsweetened almond milk, 1 banana

Snack: 2 granny smith apples (One between breakfast and lunch, one between lunch and dinner)

Lunch: 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites

Dinner: Veggie burger with egg whites on dry wheat with lettuce, tomato, pickle. Baked potato (plain).


Monday:
Breakfast: 1oz shredded wheat, 1 oz raisins, .5oz teaspoons milled flaxseeds, 1 cup unsweetened almond milk, 1 banana

Snack: 2 granny smith apples (One between breakfast and lunch, one between lunch and dinner)

Lunch: 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites

Dinner: Steamed fish, broccoli, side salad.


Tuesday:
Breakfast: 1oz shredded wheat, 1 oz raisins, .5oz teaspoons milled flaxseeds, 1 cup unsweetened almond milk, 1 banana

Snack: 2 granny smith apples (One between breakfast and lunch, one between lunch and dinner)

Lunch: 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites

Dinner: Steamed mixed vegetables w/ tofu and cashew nuts, brown rice, black bean sauce.


Wednesday:
Breakfast: 1oz shredded wheat, 1 oz raisins, .5oz teaspoons milled flaxseeds, 1 cup unsweetened almond milk, 1 banana

Snack: 2 granny smith apples (One between breakfast and lunch, one between lunch and dinner)

Lunch: 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites

Dinner: Salmon, mushroom w/ spinach, baked potato, side salad.


Thursday:
Breakfast: 1oz shredded wheat, 1 oz raisins, .5oz teaspoons milled flaxseeds, 1 cup unsweetened almond milk, 1 banana

Snack: 2 granny smith apples (One between breakfast and lunch, one between lunch and dinner)

Lunch: 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites

Dinner I will have either:
A) 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites
B) Veggie burger with egg whites on dry wheat with lettuce, tomato, pickle.
C) Steamed mixed vegetables w/ tofu and cashew nuts, brown rice, black bean sauce.

Friday:
Breakfast: 1oz shredded wheat, 1 oz raisins, .5oz teaspoons milled flaxseeds, 1 cup unsweetened almond milk, 1 banana

Snack: 2 granny smith apples (One between breakfast and lunch, one between lunch and dinner)

Lunch: 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites

Dinner I will have either:
A) 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites
B) Veggie burger with egg whites on dry wheat with lettuce, tomato, pickle and plain baked potato.
C) Steamed mixed vegetables w/ tofu and cashew nuts, brown rice, black bean sauce.


Saturday:
Breakfast: 1oz shredded wheat, 1 oz raisins, .5oz teaspoons milled flaxseeds, 1 cup unsweetened almond milk, 1 banana

Snack: 2 granny smith apples (One between breakfast and lunch, one between lunch and dinner)

Lunch: 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites or Steamed mixed vegetables w/ tofu and cashew nuts, brown rice, black bean sauce.

Dinner I will have either:
A) 1 baked yam, salad with 5 colored peppers, arugula, baby spinach. red & green lettuce, alfalfa sprouts and baby kumato tomatoes, cucumbers, crunchy sprouts, beans and quinoa, 2 slices wheat bread, 2 egg whites
B) Veggie burger with egg whites on dry wheat with lettuce, tomato, pickle and plain baked potato.
C) Steamed mixed vegetables w/ tofu and cashew nuts, brown rice, black bean sauce.

Seems kind of dull to you? Not to me. I switch up my quinoas and beans and lettuces and tomatoes. I can even get different sweet potatoes if I desire. There are some places I may eat similar stuff at For example I'll have the Yogis Choice (of quinoa, black beans, seitan and steamed Kale with a simple salad) @ Jivamukti Cafe or The Dragon Bowl (brown rice, beans, tofu, sea vegetables and steamed vegetables) @ Angelicas Kitchen.

My Standard Lunch/Dinner 2011

For those that want to know what I eat. Here it is. This is my standard meal I eat it for lunch every day at school, packing it with me or taking it with me on trips to Coney Island or wherever I'm going where good food choices are not available. sometimes I have it for dinner too. Everybody is always "don't you get bored?" There is a lot of variety to be considered. different lettuces, types of beans, quinoas, tomatoes, sprouts etc. I pick and choose my battles very carefully and getting sexy with my food is not an option.

1) Sprouts. Don't pay more than $1.99. I pay $1.50 at Gracefully. ive seen em for $2.99



2) Add Arugula



3) Add Baby Spinach



4) Add Washed Lettuce Red or Green (or both!)



5) Add Cucumber



6) Add chopped habañero pepper. Warning use rubber gloves when chopping peppers. I made sure hands were thoroughly washed but started noticing burning sensation under my fingernails. things got worse when I mistakenly touched my eye. At least I nipped it in the bud before I went to the bathroom! Yowch! My Uncle Tony was the first to warn me about this.






7) Add Chopped Peppers and Carrots: I like to combine, red, orange, yellow, green and Italian light green.



8) Add tomatoes and capers: I like Heirloom, kumatoes or campari tomatoes. I like bigger capers as opposed to tiny dinky ones.



9) Add Crunchy Sprouts they seem to be sprouted beans with little tails.



10) Add Egg Whites: I prefer Brown eggs with omega 3s added. Then add olive oil, black pepper, adobo and sea salt.



11) I bake yams in the oven then refrigerate them to take them to school etc.






12) Add Quinoa and beans. If I have black quinoa, I use white beans. If I use red quinoa, I use white or black beans. If I use white quinoa I use red, pink or black beans, I slice the yams add Sauteed spinach with red peppers, onions, garlic and mushrooms.



13) Steamed Vegetables: I like trying different ones. I picked red cabbage because it turns bright magenta when you microwave the leftovers. I try to get every color in my food except blue. Rachel Trachtenburg recommended I add blueberries. Like with smoothies even If I add one blueberry it will all taste like blueberrys. yuck! She also told me I might want to add pink grapefruit to my salad. I don't know if I'm ready for that. I think If I want blue or pink in my dinner I will start eating those organic edible flowers.







14) Add 2 slices of Arnolds wheat bread. Now I can eat. Bon Appétit!

Rolling Rhinos Video Shoot

2009: Vince Lombardi from Rolling Rhinos went underground for a video for Webbafied.


Update March 2011: here is the video with my cameo. (Word up!) Enjoy!

Step by Step: The Perfect Breakfast

Breakfast by steps. I take pictures of what I eat so may as well blog about it.

1. Lay out tupperware in a pleasant arrangement, lids at close proximity.




2. Assemble the weapons of war: Shredded Wheat, Sun Maid raisins, Milled Flaxseed. I usually get things in twos so I don't run out during this delicate process.




3. Use scale to measure 1 oz of Shredded Wheat (27 Squares if you don't have your scale on hand) 1 oz raisins (about 63) and .5 ounces Milled Flaxseed (about 3 teaspoons) Ive been doing this for around 2 years so I can pretty much eyeball it.




4. Place lids on cereal making a pleasant checkerboard pattern. Make sure to settle cereal using a crumble game term called squarification (basically shake it a little so the flaxseed moves to the bottom of the tupperware.) Do this previous to putting the lid on so static electricity doesn't draw the milled flaxseeds to the lid depriving you of precious molecules of flaxseed that you have carefully have measured out. I don't like to upset this precious balance of nutrition.



5. Stack them in order. Place neatly in cupboard. Stare. Close cupboard. Feel safe in the knowledge you wont have to do this again for about 10 days.




6. take vitamins, get Almond unsweetened vanilla non dairy beverage from refrigerator and 1 banana. Pour 8 ounces of Almond unsweetened vanilla non dairy beverage into measuring cup. Open cupboard select a tupperware of breakfast: round ones go first, purple second blue third. return Almond unsweetened vanilla non dairy beverage to refrigerator. Say grace, eat breakfast. Wash dishes thoroughly. Check pantry to see of you're running low on any supplies. Make list. Purchase. No buying any impulse items. Stick to the list always. No deviations.

Enjoy day.



I have since switched from Pacific Almond unsweetened vanilla non dairy beverage to Almond Breeze unsweetened vanilla non dairy beverage. its creamier.

Oscars 2011

I'm not really one for the Oscars but an impromptu appearance by Seth Shire the Unpaid Film Critic really got me thinking. I really liked Inception and Toy Story 3. In any case enjoy the episode featuring Vince Lombardi from Rolling Rhinos and Rich from DVTV.

Enjoy the episode!

Attention Phil: Don't Ego Trip!

Manhattan Neighborhood Network decided they were going to put pictures of the producers in the halls. The original pic they wanted to use was me from like 2007 yikes. Thank God they actually had a photographer come in and take new photos. I actually like them and can accept what I look like. I threw the hat to him so we could take the pic but he kept throwing the hat back to me so then I'd throw it to his assistant and he kept shooting pictures. I'm getting all "Dude, yer going to get my hat dirty!" The end result looks good to me.

Breakfast Query

Ah, home sweet home.

I had 4 boxes of Post Shredded Wheat already but felt compelled to snap up a couple more due to Duane Reades 2 boxes for $6 sale. Then I dipped down to Morton Williams for their sale on Unsweetened Vanilla Almond Milk. (2 for $5) I currently have 8.

So my question is in 2 days (Jan 12th) I will make 10 breakfast servings that contain 1 oz Shredded Wheat. 1 oz Sun Maid Raisins. .5 oz Milled Flaxseed. 1 banana and and 8 oz of Pacific Organic Almond Non Dairy Beverage (Unsweetened Lo-Fat Vanilla) (Best Used by 5/13/11)

Each quart carton contains four 8 oz servings.

I have 11 boxes of Shredded Wheat that have 16.4 oz each (5 Boxes best used by 9/3/11 and 6 best used by 10/13/11)

How many days worth of cereal do I have ? Calculations say 180.4 if I round it off to 180 days I will have to purchase a new box of Shredded Wheat right before Monday, July 11th 2011. Perhaps I'll join a Costco or something by then and purchase it in bulk.

How much Almond Milk do I have? I possess 256 fluid ounces. If I divide that by 8 it gives me 32 days of milk. Weird number considering there's 32 oz in a quart but I digress. 32 days from Jan 12th dictates my Almond Milk reserve running dry Sunday, Febuary 13th 2011. Rats!

The question is how many more cartons of Almond Milk... (milk is such a misnomer - lets call a spade a spade) *Ahem* How many more cartons of Organic Almond Non Dairy Beverage should I purchase to catch up to my Shredded Wheat surplus?

Truth be told I desire to take some time out and check out some other Organic Non Dairy Beverage options like Oat Organic Non Dairy Beverage and Hazelnut Organic Non Dairy Beverage (unsweetened of course) In fact I'd have to stop because I would eventually start bumping into the May expiration date.

For more fun with food peep out my pal Zacks blog. He designed a spreadsheet program that will make him cool meals based on the nutritional values of certain foods. He is really having a lot of fun experimenting. I think he has the beginnings of a thesis paper here. Judge for yourself.