So I just realized that despite my daily grind of teaching people about healthy & affordable grocery shopping, I have never relayed any of this information in my blog. My apologies! I have so much information to share! However, I do not want to overwhelm anybody's brain, so I will contain this post to just a few fun and useful facts for shopping smartly.
#1 Navigate the perimeter: the majority of the food that you actually need is located on the perimeter of the store. Sure, you need to go down a few aisles to get things like canned goods, pasta, rice, bread, cereal, and coffee; but there is no need to snake through the aisles. The "snaking" method exposes you to tons of products that you do not actually need, but that look appealing/necessary (potato chips anyone?). Foods that are in their "whole" or original state (ex: produce, meat) are on the perimeter. Foods that are processed are in the aisles. Spare yourself the extra time and money that snaking through the aisles will illicit. Stick to the perimeter instead.
#2 Make a list and stick to it: we've all heard it before - make a shopping list if you want to save money, blah blah blah. But seriously, it works; and even more so when you actually stick to the list. When you go shopping unprepared (especially in a large grocery store like Stop & Shop, Whole Foods, or even the Trader Joes in Union Square NYC) you may feel overwhelmed by all the options and start throwing anything that looks slightly useful/appetizing into your basket. However, if you go into a grocery store with some sort of plan (no matter what the size of the grocery store), you are equipping yourself with purpose and direction. There is less risk of feeling overwhelmed when you are focused on checking off each item from your list.
#3 Get in and out in 30 minutes: for every additional minute you spend in a grocery store, after you have already been there for 30 minutes, you will spend one additional dollar. What? For example: if you are in the grocery store for 37 minutes, you will spend $7 more than you meant to spend. Make sense? Do not linger in the grocery store. Get in, get out, and get on with your life.
#4 Everything is real estate: items on the end-of-aisle displays are not there because they are the best deal, the healthiest choice, or the tastiest selection. Those items are placed at the end of the aisle because some company paid to have that item placed there. Do not be fooled into thinking that the grocery store has your best interests in mind when they put up displays or stock their shelves. There is a meticulous method to the location of every single item on a shelf or in an aisle: companies pay for product placement. Let's take the cereal aisle as an example: all the colorful cereal boxes (with cartoons and drawings) are located at kids' eye level, whereas cereal boxes claiming weight loss miracles are located at adults' eye level. Coincidence? Of course not! Companies pay to have their products placed where their target audience will see the product and therefore be more inclined to buy the product.
#5 Never shop hungry: you know how it works - you go into the store starving and all of a sudden you must have that bag of chips, box of cookies, pint of ice cream, and every other snack food. Prevent these impulse purchases instigated by your grumbling tummy. Make sure you eat something - anything - before you go grocery shopping. And if you absolutely don't have time to eat a snack before you enter the store? Then go into the grocery store, grab a banana, apple, bag of carrots, or granola bar, buy it, then eat it as you shop. Your tummy will stop making noises and you'll be able to focus on the foods you actually need to buy - not the foods your stomach momentarily craves.
Shopping smartly takes practice. Start with small changes - like making a list for the first time or making a bag of trail mix to eat before you go into the store. Eventually you'll be able to walk into a store and fill your basket with delicious, nutritious, and intentional choices. It is important to make healthy choices about the food you eat, but those healthy decisions don't start in the kitchen - they start when you are in a grocery store shopping for food.
Sunday, September 30, 2012
Tuesday, September 18, 2012
Bread and Brownies
If you practice a gluten-free diet and are reading this post, I apologize in advance. The two recipes I am about to discuss are all about bread and flour...and the recipes are frickin' delicious (not to rub it in or anything). I made the first recipe last Friday night when I needed a quick, delicious, and filling meal to make for two hungry men...my boyfriend and a close guy friend of ours. I had about an hour to make something that would satisfy everyone's ravenous appetite and also taste damn good. I could have easily opted for a go-to recipe like quesadillas with salsa or pasta with roasted veggies; but I had not seen this friend in quite some time and I wanted to feed him a memorable meal.
So what did I make? Panzanella - an Italian bread salad filled with tomatoes, basil, olive oil, and other yummy goodness. Usually the salad is a vegetarian meal and tastes fantastic that way. However, taking the food preferences of the men I was feeding into consideration, I decided to add some meat. The choice is yours and the dish will taste awesome no matter what. The surprising bonus of this recipe: it tastes even better the day after you make it! Leftovers will taste awesome, for a change.
And for dessert? Sadly on Friday night I did not make the following dessert recipe to accompany the Panzanella (recall: I was looking for a quick meal, so baking dessert was out of the question). Instead I made this dessert last night, after days of searching for a recipe. The reason for my search? Last week one of my best friends wrote to me saying that she needed a recipe for brownies. All of the brownie mixes she had seen at the grocery store contained partially hydrogenated oils, so she wanted a healthier option - either a mix without transfat or a recipe for making brownies from scratch. It made me happy to know that at least one of my dear readers is heeding my advice to avoid partially hydrogenated oils at all costs.
So, I was on a quest for "healthy" brownies...preferably an easy recipe (since my friend is not very big on cooking). After a few days of skimming through my cookbooks, magazines, and online resources, I found this brownie recipe tucked away on my bookshelf. The recipe is fairly simple and as healthy as any chocolate-based dessert can be. I did not have an 8x8 inch pan in which to make brownies, so instead I made them in a muffin tin. Note to self- muffin tins produce perfect sized brownies! So, unless you are adamant that your brownies be square shaped, I highly recommend using a muffin tin. The cooking time is about the same - at least for the recipe I made.
The next time you are planning a meal - be it for yourself or someone special - I highly recommend turning to these two recipes. Bread salad and brownies. They make quite the perfect couple.
Panzanella (adapted from Bon Appetit)
Serves: 4
Ingredients:
-4 medium tomatoes, coarsely chopped
-handful of cherry tomatoes (heirloom, if you can find 'em), quartered
-1/2 cup olive oil
-3 tablespoons red wine vinegar
-4 garlic cloves, minced
-salt & pepper
-1 loaf country bread (preferably a bit stale), chopped into 1-inch piece
-1 red bell pepper, diced
-1/2 cup oil-cured black olives, pitted and sliced (optional)
-1/4 cup capers (optional)
-1 large bunch of basil, chopped
-4 chicken sausages
Directions:
1. Put all tomatoes in a medium bowl and mash with a fork or potato masher, to extract juices. Add oil, vinegar, garlic, salt, and pepper to bowl and mix well.
2. Add chopped bread to tomato mixture and toss until bread is well coated. Let sit for 30 minutes, so that bread can absorb the oil and other flavors.
3. Meanwhile, combine the red pepper, olives, capers, and basil in a separate bowl and set aside.
4. Heat a skillet over medium heat. Add sausage and cook until browned all over.
5. Remove sausages from skillet, cut into 1/2 inch thick slices, and return to skillet. Cook until slices are brown on both sides.
6. Add pepper mixture to bread-tomato bowl and combine. Add sausages and mix well.
7. Dish can be served at room temperature or put in the fridge if you are not eating right away. Enjoy!
Quick Chocolate Brownies
Makes 16 brownies in an 8x8" pan or 12 brownies in a muffin tin
Ingredients:
-3/4 cup granulated sugar
-1/3 cup cocoa powder
-1/4 cup whole wheat flour
-1/4 cup all-purpose flour
-1/2 teaspoon baking powder
-1/4 teaspoon salt
-2 eggs, lightly beaten
-1/2 cup canola oil
-1 teaspoon vanilla extract
-1/4 cup dark chocolate chips
Directions:
1. Preheat oven to 350 degrees Fahrenheit
2. In a large bowl, mix dry ingredients together (sugar, cocoa powder, both flours, baking soda, and salt).
3. In another bowl, stir eggs, oil, and vanilla extract until well combined
4. Fold wet ingredients into dry ingredients with a spatula. Do not overmix or you will end up tough brownies - remember to fold ingredients together and not stir
5. Grease 8x8" pan or muffin tins with canola oil (use a spray oil or a paper towel to spread oil). Pour batter into pan or tin (if using tin, be sure to evenly spread the batter - if the muffin tins are uneven then some will cook faster than others and you will end up with burnt and/or raw brownies)
6. Bake in oven for 20-25 minutes, until a toothpick inserted in the center of the brownie comes out clean.
7. Cool on wire rack before serving. Enjoy!
So what did I make? Panzanella - an Italian bread salad filled with tomatoes, basil, olive oil, and other yummy goodness. Usually the salad is a vegetarian meal and tastes fantastic that way. However, taking the food preferences of the men I was feeding into consideration, I decided to add some meat. The choice is yours and the dish will taste awesome no matter what. The surprising bonus of this recipe: it tastes even better the day after you make it! Leftovers will taste awesome, for a change.
And for dessert? Sadly on Friday night I did not make the following dessert recipe to accompany the Panzanella (recall: I was looking for a quick meal, so baking dessert was out of the question). Instead I made this dessert last night, after days of searching for a recipe. The reason for my search? Last week one of my best friends wrote to me saying that she needed a recipe for brownies. All of the brownie mixes she had seen at the grocery store contained partially hydrogenated oils, so she wanted a healthier option - either a mix without transfat or a recipe for making brownies from scratch. It made me happy to know that at least one of my dear readers is heeding my advice to avoid partially hydrogenated oils at all costs.
So, I was on a quest for "healthy" brownies...preferably an easy recipe (since my friend is not very big on cooking). After a few days of skimming through my cookbooks, magazines, and online resources, I found this brownie recipe tucked away on my bookshelf. The recipe is fairly simple and as healthy as any chocolate-based dessert can be. I did not have an 8x8 inch pan in which to make brownies, so instead I made them in a muffin tin. Note to self- muffin tins produce perfect sized brownies! So, unless you are adamant that your brownies be square shaped, I highly recommend using a muffin tin. The cooking time is about the same - at least for the recipe I made.
The next time you are planning a meal - be it for yourself or someone special - I highly recommend turning to these two recipes. Bread salad and brownies. They make quite the perfect couple.
Panzanella (adapted from Bon Appetit)
Ingredients:
-4 medium tomatoes, coarsely chopped
-handful of cherry tomatoes (heirloom, if you can find 'em), quartered
-1/2 cup olive oil
-3 tablespoons red wine vinegar
-4 garlic cloves, minced
-salt & pepper
-1 loaf country bread (preferably a bit stale), chopped into 1-inch piece
-1 red bell pepper, diced
-1/2 cup oil-cured black olives, pitted and sliced (optional)
-1/4 cup capers (optional)
-1 large bunch of basil, chopped
-4 chicken sausages
Directions:
1. Put all tomatoes in a medium bowl and mash with a fork or potato masher, to extract juices. Add oil, vinegar, garlic, salt, and pepper to bowl and mix well.
2. Add chopped bread to tomato mixture and toss until bread is well coated. Let sit for 30 minutes, so that bread can absorb the oil and other flavors.
3. Meanwhile, combine the red pepper, olives, capers, and basil in a separate bowl and set aside.
4. Heat a skillet over medium heat. Add sausage and cook until browned all over.
5. Remove sausages from skillet, cut into 1/2 inch thick slices, and return to skillet. Cook until slices are brown on both sides.
6. Add pepper mixture to bread-tomato bowl and combine. Add sausages and mix well.
7. Dish can be served at room temperature or put in the fridge if you are not eating right away. Enjoy!
Quick Chocolate Brownies
Makes 16 brownies in an 8x8" pan or 12 brownies in a muffin tin
Ingredients: -3/4 cup granulated sugar
-1/3 cup cocoa powder
-1/4 cup whole wheat flour
-1/4 cup all-purpose flour
-1/2 teaspoon baking powder
-1/4 teaspoon salt
-2 eggs, lightly beaten
-1/2 cup canola oil
-1 teaspoon vanilla extract
-1/4 cup dark chocolate chips
Directions:
1. Preheat oven to 350 degrees Fahrenheit
2. In a large bowl, mix dry ingredients together (sugar, cocoa powder, both flours, baking soda, and salt).
3. In another bowl, stir eggs, oil, and vanilla extract until well combined
4. Fold wet ingredients into dry ingredients with a spatula. Do not overmix or you will end up tough brownies - remember to fold ingredients together and not stir
5. Grease 8x8" pan or muffin tins with canola oil (use a spray oil or a paper towel to spread oil). Pour batter into pan or tin (if using tin, be sure to evenly spread the batter - if the muffin tins are uneven then some will cook faster than others and you will end up with burnt and/or raw brownies)
6. Bake in oven for 20-25 minutes, until a toothpick inserted in the center of the brownie comes out clean.
7. Cool on wire rack before serving. Enjoy!
Wednesday, September 12, 2012
Back From the Dead
Greens are still among us. Go to any local farmers market and you will find fresh looking bunches of kale, collards, mustard greens, and broccoli rabe alike. But what happens once you take that gorgeous bouquet home and store it in your refrigerator? I don't know about you, but after one day of sitting in my refrigerator the whole bunch wilts. Pathetic. The last thing you want to do is eat a pile of limp, wrinkled greens, but the alternative - to throw out the greens - is even less appealing. You just spent all that money on local produce and now you are just going to throw it away? Fortunately, there is a solution. You can revive your greens back from the dead.
Here is what to do. Place your drooping greens in a large bowl (large enough to fit all of the greens, preferably including the stems). Fill the bowl with cold water and drop a handful of ice cubes in the bowl as well. Let the greens sit for a few hours in this nice, cold, ice bath. My advice: do this before you go to bed, so that the greens have all night to recuperate. The next morning: ta-da! Your greens will be happy, alive, and ready for eatin'! This trick also works with herbs. They just need a little fresh water to perk up.
Serves 2
Here is what to do. Place your drooping greens in a large bowl (large enough to fit all of the greens, preferably including the stems). Fill the bowl with cold water and drop a handful of ice cubes in the bowl as well. Let the greens sit for a few hours in this nice, cold, ice bath. My advice: do this before you go to bed, so that the greens have all night to recuperate. The next morning: ta-da! Your greens will be happy, alive, and ready for eatin'! This trick also works with herbs. They just need a little fresh water to perk up.
 |
| Sad, pathetic kale after 1 day in the fridge |
 |
| Happy kale after a long, ice bath. Ready to be cooked! |
And what can you do with your greens once they are revived? Here is a delectable dish, perfect for these warm (yet at the same time chilly) September days:
Kale with Sweet Potatoes (adapted from Moosewood Restaurant: Cooking for Health)
Serves 2
Ingredients:
-1 medium sweet potato, cut into 1 1/2 inch chunks
-1 tablespoon olive oil
-1 teaspoon mustard seeds (if you don't have these, don't worry 'bout it!)
-2 garlic cloves, minced
-1/4 teaspoon red pepper flakes
-1 teaspoon curry powder
-1/2 bunch of kale, chopped
-pinch of salt
-2 tablespoons water
-1/2 tablespoon soy sauce
-ground black pepper
Directions:
1. Steam sweet potatoes until fork can easily pierce through (about 10 minutes).
2. Heat skillet over medium heat and add olive oil. Add mustard seeds and as soon as they start popping, add the garlic and red pepper flakes; cook for 1 minute.
3. Add the curry powder, kale, and salt. Stir until kale wilts, 2-3 minutes.
4. Add water to pan, cover, and cook on low heat for about 5 minutes.
3. Stir in sweet potatoes and soy sauce. Add black pepper, to taste.
Serve with Caribbean Spiced Mahi Mahi with Habanero-Peach Butter (from the Turtle Bay Cookbook)
Sunday, September 2, 2012
Burgers 'N Fries for All
It is officially September, which means that summer is coming to an end. However, the season for grilling, cookouts, and burgers with fries is hardly over. As I mentioned in my previous post (where I cooked a variety of meals for an incredibly eclectic group of eaters), one of the nights I made a burger-and-fries dinner that satisfied not only the carnivorous taste buds, but also the vegan and vegetarians in the room. To me, burgers with fries is a staple summer/fall meal, so it is important to be able to make this oldie-but-goodie for whomever.
Fortunately, neither burger recipe takes very long to assemble and they both require relatively few ingredients. So, if you are looking for a quick, inexpensive, and delicious meal to make, these recipes are definitely fail-safe options. Before you start cooking, here are a few tips regarding the purchasing, prepping, and cooking of these recipes:
1. Buy lean ground meat. What do I mean by this? When you look at the cover of a package of meat you will see two numbers. One of the numbers is much larger (80-93), the other number is much smaller (7-20). The larger number refers to the amount of meat in the package, while the smaller number refers to the amount of fat. Typically the less meat/more fat packages (80/20) are the cheapest option. However, when you cook that meat (especially in a burger), you will end up throwing most of the fat away - it either drips from the grill or you drain it from the pan. This means you are literally throwing away 20% of your money, since you are discarding - and therefore not eating - 20% of the package. Therefore, I encourage you to spend the extra dollar to purchase a package of lean (less fat) ground meat (90/10 or better still, 93/7). Not only is this a more economical buy (you get more meat for your money!), but it is also the healthier option of meat to eat.
2. Buy low-sodium canned beans. Too much salt can have adverse health effects, so regardless of whether you have high blood pressure now, you should try to be conscious of the amount of salt you consume. Beans are usually canned in water and salt (to help preserve the beans). However, the amount of salt typically used is far too much and incredibly unnecessary. Fortunately, some companies have started canning their beans using significantly less salt. These cans are labeled as "low sodium". Regular canned beans can have as much as 20% of your daily value of sodium, whereas low-sodium options have only 5%. Chances are that in whatever recipe you are using the beans, you will add "a pinch" of salt, if not more; there is no need to start out using beans that already contain a high amount of sodium. Of course, there are other ways to get rid of some of this added salt (see tip #3), if for some reason you cannot purchase a low-sodium can option. But definitely try to buy your beans low-sodium whenever possible.
3. Drain and rinse beans. This technique will help you get rid of 30-40% of the salt in canned beans. How do you drain and rinse? Pop open the can and dump the beans into a colander . Then, turn on the faucet and rinse the beans off with water. You will see bubbles forming (that is the salt), so when the bubbles start to subside you can stop rinsing (usually 30-40 seconds). Finally, let the beans sit in the colander in your sink in order to drain off all the water. Whether you use low-sodium or regular canned beans, this technique not only gets rid of a lot of the added salt, but also rinses away the congealed water that typically clings to the beans in the can.
4. Use different cutting boards. Remember my post on defrosting meat? Do you recall how quickly bacteria multiplies and the only ways you can actually kill bacteria? If not, you should read that post again. For the burgers, one recipe uses meat and the other only uses vegetable/bean products. You do not want any of the bacteria from the raw meat cross-contaminating with the veggie burger. Why? Well, if the veggie burger does not heat through all the way to the center, then not all of the bacteria will be killed. Food poisoning anyone? Be safe and do not cross contaminate.
5. Have multiple topping choices. Though the standard lettuce-tomato-and-onion is always a winner, it is nice to have a variety of choices for your guests - and yourself. The topping choices I offered: spinach, lettuce, alfalfa sprouts, cucumbers, tomatoes, red onion, and avocado. Additionally, the condiments you use can make a difference as to how fantastic your burger will taste. Some suggestions: ketchup, mustard, mayo, horseradish, and salsa. Don't be afraid to think outside of the box!
Whether you are cooking for two, your family, or a crowd of hyped up football fans, you can feel confident in making these burgers 'n fries for all!
Ground Beef (or Turkey) Burgers
Ingredients:
-1 lb. lean ground beef (or turkey)
-1 egg
-2 green onions or 1/2 red onion, chopped
-1/2 cup breadcrumbs (tear up the ends of bread loaves!)
-1 tablespoon dijon mustard (or whatever mustard you have available)
-dash of cayenne pepper
-1/2 teaspoon salt
-1/2 teaspoon pepper
Directions:
1. Combine all ingredients in a bowl and mix well (with your hands)
2. Form into 7-8 patties (should be the size of your palm)
3. Heat either a pan on top of your stove to medium heat or an outside grill
4. Add patties and cook for about 8 minutes on each side; cook to an internal temperature of 160 degrees fahrenheit (if do not have a meat thermometer you should definitely buy one!) or cut a patty in the middle and see if it is pink enough for you.
5. Serve on top of whole wheat buns
Spicy Black Bean Burgers
Ingredients:
-1 15oz. can black beans (low-sodium!), drained & rinsed
-1/3 cup red onions or 2 scallions, chopped
-1/4 breadcrumbs (again, tear up the ends of bread loaves!)
-1/4 cup store-bought salsa (use Newman's Own medium or mild salsa)
-1 teaspoon cumin
-pinch of cayenne pepper
Directions:
1. Mash beans using a fork or potato masher
2. Mix in remaining ingredients
3. Use hands to shape 7-8 patties (should be the size of your hand)
4. Heat either a pan on top of your stove to medium heat or an outside grill
5. Add a drizzle of olive oil, then add patties and cook for about 8-10 minutes until browned on both sides
6. Serve on top of whole wheat buns!
Fortunately, neither burger recipe takes very long to assemble and they both require relatively few ingredients. So, if you are looking for a quick, inexpensive, and delicious meal to make, these recipes are definitely fail-safe options. Before you start cooking, here are a few tips regarding the purchasing, prepping, and cooking of these recipes:
1. Buy lean ground meat. What do I mean by this? When you look at the cover of a package of meat you will see two numbers. One of the numbers is much larger (80-93), the other number is much smaller (7-20). The larger number refers to the amount of meat in the package, while the smaller number refers to the amount of fat. Typically the less meat/more fat packages (80/20) are the cheapest option. However, when you cook that meat (especially in a burger), you will end up throwing most of the fat away - it either drips from the grill or you drain it from the pan. This means you are literally throwing away 20% of your money, since you are discarding - and therefore not eating - 20% of the package. Therefore, I encourage you to spend the extra dollar to purchase a package of lean (less fat) ground meat (90/10 or better still, 93/7). Not only is this a more economical buy (you get more meat for your money!), but it is also the healthier option of meat to eat.
2. Buy low-sodium canned beans. Too much salt can have adverse health effects, so regardless of whether you have high blood pressure now, you should try to be conscious of the amount of salt you consume. Beans are usually canned in water and salt (to help preserve the beans). However, the amount of salt typically used is far too much and incredibly unnecessary. Fortunately, some companies have started canning their beans using significantly less salt. These cans are labeled as "low sodium". Regular canned beans can have as much as 20% of your daily value of sodium, whereas low-sodium options have only 5%. Chances are that in whatever recipe you are using the beans, you will add "a pinch" of salt, if not more; there is no need to start out using beans that already contain a high amount of sodium. Of course, there are other ways to get rid of some of this added salt (see tip #3), if for some reason you cannot purchase a low-sodium can option. But definitely try to buy your beans low-sodium whenever possible.
3. Drain and rinse beans. This technique will help you get rid of 30-40% of the salt in canned beans. How do you drain and rinse? Pop open the can and dump the beans into a colander . Then, turn on the faucet and rinse the beans off with water. You will see bubbles forming (that is the salt), so when the bubbles start to subside you can stop rinsing (usually 30-40 seconds). Finally, let the beans sit in the colander in your sink in order to drain off all the water. Whether you use low-sodium or regular canned beans, this technique not only gets rid of a lot of the added salt, but also rinses away the congealed water that typically clings to the beans in the can.
4. Use different cutting boards. Remember my post on defrosting meat? Do you recall how quickly bacteria multiplies and the only ways you can actually kill bacteria? If not, you should read that post again. For the burgers, one recipe uses meat and the other only uses vegetable/bean products. You do not want any of the bacteria from the raw meat cross-contaminating with the veggie burger. Why? Well, if the veggie burger does not heat through all the way to the center, then not all of the bacteria will be killed. Food poisoning anyone? Be safe and do not cross contaminate.
5. Have multiple topping choices. Though the standard lettuce-tomato-and-onion is always a winner, it is nice to have a variety of choices for your guests - and yourself. The topping choices I offered: spinach, lettuce, alfalfa sprouts, cucumbers, tomatoes, red onion, and avocado. Additionally, the condiments you use can make a difference as to how fantastic your burger will taste. Some suggestions: ketchup, mustard, mayo, horseradish, and salsa. Don't be afraid to think outside of the box!
Whether you are cooking for two, your family, or a crowd of hyped up football fans, you can feel confident in making these burgers 'n fries for all!
Ground Beef (or Turkey) Burgers
Ingredients:
-1 lb. lean ground beef (or turkey)
-1 egg
-2 green onions or 1/2 red onion, chopped
-1/2 cup breadcrumbs (tear up the ends of bread loaves!)
-1 tablespoon dijon mustard (or whatever mustard you have available)
-dash of cayenne pepper
-1/2 teaspoon salt
-1/2 teaspoon pepper
Directions:
1. Combine all ingredients in a bowl and mix well (with your hands)
2. Form into 7-8 patties (should be the size of your palm)
3. Heat either a pan on top of your stove to medium heat or an outside grill
4. Add patties and cook for about 8 minutes on each side; cook to an internal temperature of 160 degrees fahrenheit (if do not have a meat thermometer you should definitely buy one!) or cut a patty in the middle and see if it is pink enough for you.
5. Serve on top of whole wheat buns
Spicy Black Bean Burgers
Ingredients:
-1 15oz. can black beans (low-sodium!), drained & rinsed
-1/3 cup red onions or 2 scallions, chopped
-1/4 breadcrumbs (again, tear up the ends of bread loaves!)
-1/4 cup store-bought salsa (use Newman's Own medium or mild salsa)
-1 teaspoon cumin
-pinch of cayenne pepper
Directions:
1. Mash beans using a fork or potato masher
2. Mix in remaining ingredients
3. Use hands to shape 7-8 patties (should be the size of your hand)
4. Heat either a pan on top of your stove to medium heat or an outside grill
5. Add a drizzle of olive oil, then add patties and cook for about 8-10 minutes until browned on both sides
6. Serve on top of whole wheat buns!
Sweet Potato Fries
Ingredients:-4 sweet potatoes, cut into 1-inch wedges
-2 tablespoons canola oil
-1/2 teaspoon salt
-1/2 teaspoon pepper
-1/2 teaspoon cayenne pepper
Directions:
1. Preheat oven to 400 degrees fahrenheit or heat outdoor grill
2. Mix all ingredients in a large bowl; make sure potatoes are fully coated (drizzle a bit more oil if sweet potatoes seem too dry)
3. Cook for 25-30 minutes in the oven, stirring the sweet potatoes every 10 minutes; or grill for 20 minutes until a fork can pierce the potatoes
4. Serve hot, warm, or cold...they taste fantastic any way!
Tuesday, August 21, 2012
Feeding Family
Family reunions are incredibly fun, exciting, and at times, stressful...especially when it comes to food. The larger the number of people, the more dietary issues and preferences you have to take into consideration when planning meals. Sure, an easy solution is to eat out at a different restaurant each night - that way everyone gets to pick their own meal and you do not have to worry about satisfying everybody's needs. But that can get expensive, and depending on where your reunion is held, you may not have very many restaurants (if any) from which to choose. So what is plan B? How do you successfully feed your whole family? Here is what I did...
This past weekend I had a family reunion with my mom's side of the family. Some of the relatives I had not seen in almost 2 years! I was giddy, eager, and thus volunteered to be head chef and menu planner for the three day event. We were 13 people total, including: 1 vegan, 2 vegetarians, 2 pregnant ladies, 1 obstinately picky eater, and a hodgepodge of random "I prefer not to eat ____". Challenge accepted.
I spent a few days skimming through cookbooks and magazines, trying to figure out what sort of meals I could make that would accommodate such an eclectic group of eaters. Once again, Bon Appetit saved the day with a wonderful suggestion for large groups of people: taco night. Naturally I heeded this advice and enthusiastically planned a Friday night taco feast. It was an absolute success. Everyone's palates were satiated and their stomachs full.
Breakfast was much simpler - toast with jam was a perfect fall-back for anybody who did not like or would not eat whatever other options were served. On Saturday I played it safe - fruit salad (how can you go wrong with fruit salad?!), zucchini muffins, and carrot muffins. The muffins were both vegan, but as my uncle (a meat eater) said, "I would have NEVER guessed these were vegan...they are fantastic!" On Sunday I was a bit more adventurous - mini frittatas (half with veggies, half without), whole grain pancakes, fruit salad (again, how can you go wrong with fruit salad?!), and toast. Everyone except the vegan could eat Sunday morning's meal; so I made the lone vegan a lentil and veggie scramble with tortillas on the side (made from Friday night's leftovers). Again, everybody was satisfied.
Lunch was incredibly easy. One day we went to a typical New England seafood place (most of us had lobster rolls...yum!). But on the other days, our house was fully stocked with all the fixings for sandwiches: four different kinds of bread, two kinds of sliced cheese, turkey, roast beef, three kinds of hummus, cucumbers, tomatoes, onion, alfalfa sprouts, spinach, avocado, mustard, and mayonnaise. Plus tortilla chips, potato chips, carrot sticks, and fresh fruit on the side. People made their own sandwiches and everyone was happy.
One night the work was cut out for me - we went out for dinner to a favorite local restaurant. No planning or cooking necessary on my end. But Sunday night - the last supper - I had one more meal to successfully bang out. The final product: different types of burgers, fries, and salad. A classic combo that never gets old. And once again, bellies were full.
Family reunion dinners - sitting down with that big group of people, eating good food, and having lively conversations - are an essential component of any family get-together. It is possible to make meals that accommodate everyone's needs. Some recipe ideas for taco night are below. So please, do not cut corners and just order pizza every night when your extended family has traveled to spend time with you. Show your family some love - make 'em a meal they won't forget and one they can all enjoy together. Feed your family...and do it well.
TACO NIGHT
make sure to have difference types of tortillas: soft corn, soft flour, hard corn
Fillings:
---Cumin and Chili Pepper Chicken (use ground chili pepper instead of Ancho pepper powder)
---Rajas Poblanos
---Sauteed shrimp (heat skillet on medium-->add 2 tablespoons olive oil + 2 garlic cloves, minced-->add shrimp in batches - when they're pink and curled, they're done!)
---Lentil Tacos (from Skinny Bitch: Ultimate Everyday Cookbook)
Sides and Toppings:
---Guacamole (mash: two ripe avocados + 1 tomato, chopped + 1/4 white onion, chopped + 1/4 cup cilantro, chopped + juice from 1 lime + pinch of salt + 1/2 jalapeno, minced - if you want it spicy)
---Pico de Gallo
---Shredded cheese: Monterey Jack, cheddar, and hard Mexican cheese
---Cherry tomatoes, quartered
---Plain greek yogurt (healthy substitute for sour cream...no one could tell the difference!!)
---Radishes, sliced
---Purple cabbage, chopped
---White onion, chopped
---Cilantro, minced
---Tortilla chips!!
This past weekend I had a family reunion with my mom's side of the family. Some of the relatives I had not seen in almost 2 years! I was giddy, eager, and thus volunteered to be head chef and menu planner for the three day event. We were 13 people total, including: 1 vegan, 2 vegetarians, 2 pregnant ladies, 1 obstinately picky eater, and a hodgepodge of random "I prefer not to eat ____". Challenge accepted.
I spent a few days skimming through cookbooks and magazines, trying to figure out what sort of meals I could make that would accommodate such an eclectic group of eaters. Once again, Bon Appetit saved the day with a wonderful suggestion for large groups of people: taco night. Naturally I heeded this advice and enthusiastically planned a Friday night taco feast. It was an absolute success. Everyone's palates were satiated and their stomachs full.
Breakfast was much simpler - toast with jam was a perfect fall-back for anybody who did not like or would not eat whatever other options were served. On Saturday I played it safe - fruit salad (how can you go wrong with fruit salad?!), zucchini muffins, and carrot muffins. The muffins were both vegan, but as my uncle (a meat eater) said, "I would have NEVER guessed these were vegan...they are fantastic!" On Sunday I was a bit more adventurous - mini frittatas (half with veggies, half without), whole grain pancakes, fruit salad (again, how can you go wrong with fruit salad?!), and toast. Everyone except the vegan could eat Sunday morning's meal; so I made the lone vegan a lentil and veggie scramble with tortillas on the side (made from Friday night's leftovers). Again, everybody was satisfied.
Lunch was incredibly easy. One day we went to a typical New England seafood place (most of us had lobster rolls...yum!). But on the other days, our house was fully stocked with all the fixings for sandwiches: four different kinds of bread, two kinds of sliced cheese, turkey, roast beef, three kinds of hummus, cucumbers, tomatoes, onion, alfalfa sprouts, spinach, avocado, mustard, and mayonnaise. Plus tortilla chips, potato chips, carrot sticks, and fresh fruit on the side. People made their own sandwiches and everyone was happy.
One night the work was cut out for me - we went out for dinner to a favorite local restaurant. No planning or cooking necessary on my end. But Sunday night - the last supper - I had one more meal to successfully bang out. The final product: different types of burgers, fries, and salad. A classic combo that never gets old. And once again, bellies were full.
Family reunion dinners - sitting down with that big group of people, eating good food, and having lively conversations - are an essential component of any family get-together. It is possible to make meals that accommodate everyone's needs. Some recipe ideas for taco night are below. So please, do not cut corners and just order pizza every night when your extended family has traveled to spend time with you. Show your family some love - make 'em a meal they won't forget and one they can all enjoy together. Feed your family...and do it well.
TACO NIGHT
make sure to have difference types of tortillas: soft corn, soft flour, hard corn
Fillings:
 |
| Cumin & Chili Pepper Chicken |
---Rajas Poblanos
 |
| Lentil Taco Filling |
---Lentil Tacos (from Skinny Bitch: Ultimate Everyday Cookbook)
Sides and Toppings:
---Pico de Gallo
---Shredded cheese: Monterey Jack, cheddar, and hard Mexican cheese
---Cherry tomatoes, quartered
---Plain greek yogurt (healthy substitute for sour cream...no one could tell the difference!!)
---Radishes, sliced---Purple cabbage, chopped
---White onion, chopped
---Cilantro, minced
---Tortilla chips!!
Saturday, August 11, 2012
100% or Nothin'
What is the point of eating or drinking something if it is not 100% real? I do not want to eat something that looks like a blueberry, tastes like a blueberry, but is only 75% blueberry...what the heck is the other 25%? Chemicals? Artificial blueberry gunk? Play-doh? The same goes for juice. I do not know about you, but I only want to drink something that is 100% juice; because if it is not 100% juice then what else is in it?
When you are walking down the juice aisle at a grocery store - figuring out what juice you want for breakfast or to mix with your adult beverage over the weekend - it can be overwhelming to make a decision. There are so many choices and dozens of intriguing descriptions. Cran-Apple-Grape! Triple Berry Cocktail! Mango-Pineapple Blend! But as you have probably guessed by now, even though the bottles all look like they are filled with 100% juice, that is actually not the case.
The front of any product - be it a bottle of juice, a box of cereal, or a bag of chips - is an advertisement. The company that makes that product is trying to grab your attention with cool labels, words, and pictures that make you look twice. It is all glitz and glam to make you want to buy that product. The front of a product tells you ZERO information about what is actually in that product. You have to flip the box over - away from the shiny label - to read the nutrition facts label and ingredient list, in order to find out the truth about that product.
So, when you are walking down the juice aisle and you see a delectable looking "juice", you cannot just grab it off the shelf because it looks pretty and be done. You need to flip the bottle and look directly above the nutrition facts label, which is where it says how much juice is actually in that product. It will say: Contains ___% Juice. You want that % to be 100. If it is not 100, then your eyes need to scan down to the ingredient list and find out what else is actually in the liquid you are holding. What you'll probably read: water, sugar, high fructose corn syrup, and some unpronounceable words.
Juice is already sweet enough...there is absolutely no reason to add any sugar. Remember my post on calculating the number of sugar packets in something? One serving of juice contains enough sugar packets, as is. To give you some perspective: drinking a cup of orange juice is the equivalent of eating three oranges...in one sitting...in probably less than 5 minutes, if you drink your juice fast. That is a lot of sugar in your 8 ounce glass. So, I am totally in favor of watering down your juice. However, YOU should be the person adding the water...not some company. Why should you pay money for someone to water down your beverage? You are getting less juice and paying for water. Instead, buy a bottle of 100% juice and water it down yourself - the bottle will last much longer when you water it down, than if you bought a pre-watered down (and sugared-up) bottle of juice cocktail.
Fortunately, there are some trigger words on the front of "juice" boxes that usually indicate that the beverage does not contain 100% juice. When the beverage has the words cocktail, blend, or the word juice is missing from the cover (ex: Cran-Apple...no "juice" to be found), you can be pretty positive that that beverage is less than 100% juice. Companies like to trick you with phrases like "contains 100% vitamin C" - your eyes see 100% and you feel happy with your "healthy" choice. But flip over the bottle. Scarily enough the cocktail and blends typically contain less than 30% juice, which means the majority of what you're drinking (70-95%) is not juice, but rather sugar, water, high fructose corn syrup, or chemicals. De-lish. Except not.
I hate to break it to you, but beverages like Sunny-D (5% juice and contains canola oil in the ingredient list), Nantucket Nectar Mango-Orange Juice Cocktail (20% juice), Newman's Own Grape Juice Cocktail (13% juice), Ocean Spray Cocktails (Cranberry Cocktail =27% juice, Cran-Apple/Grape/Raspberry = 15% juice), and Minute Maid Fruit Punch (5% juice), are not the best choices...unless you like beverages with less than 100% juice and more than 70% sugar, water, and chemicals.
Making your own juice can be fun, but also time consuming (considering you have to squeeze dozens of oranges to get a sufficient amount of OJ). So of course, buying juice is a convenient option. But next time you are deciding what "juice" to buy, you need to remember to look above the nutrition facts label and see how much juice the beverage actually contains. For me, it's 100% or nothin'.
Friday, August 3, 2012
Meatless Mondays
Which do you think has more of a detrimental impact to our environment: driving your car or eating a 4oz piece of meat? Your first inclination is probably the car...duh! But actually, eating meat (specifically red meat like beef and lamb) is worse for our environment. In fact, eating just one 4oz. piece of beef is the equivalent to driving your car close to 7 miles. Thought provoking?
As you may have noticed, based on the majority of my recipes, I eat a relatively meat-free diet. Am I telling you to cut out meat from your diet completely? No. You may not have any interest in eliminating meat from your diet or even care about your carbon footprint (slightly selfish of you not to think about these things, because your choices today affect generations to come; but whatever, no judgement...). Regardless of your concern for trying to make our planet a better place to live, there is one simple thing you can do: Meatless Mondays.
That's it. One day a week, don't eat meat, cheese, or fish of any kind. Now you may be thinking, what sort of an impact can this possibly have on the environment (because it seems like such a small and simple change to make)? Well: if you personally don't eat meat one day a week it is the equivalent of taking your car off the road for 320 miles - or line drying your clothes half the time, instead of using a drying machine. And if every person in the USA were to not eat meat, cheese, or fish just one day a week: it would be equivalent to taking 7.6 million cars off the road.
Also, in case you've been living under a rock, it is worth noting that our nation is currently experiencing a terrible drought. So in an attempt to conserve our limited water to be used in agriculture, the USDA is jumping on the bandwagon of "Meatless Mondays" by recommending that people in the USA not eat meat just one day a week. Why? You may ask. Well, “producing a pound of animal protein requires, on average, about 100 times more water than producing a pound of vegetable protein.” Surprising? Of course, there are opponents to this suggestion - mainly a specific strand of politicians who are endorsed by members of the meat industry. You can read more about the issue and speculate about my opinions of the matter...
I am not asking you to become a vegetarian. Nor am I asking you to stop driving your car. In fact, I'm not asking you to do anything. I am giving you knowledge and now you can do what you want. All I'm saying is that not eating meat, cheese, or fish on just one day a week is a pretty damn simple thing to do; and it has the potential to make some pretty significant changes to our planet in the future and for our country today...
As you may have noticed, based on the majority of my recipes, I eat a relatively meat-free diet. Am I telling you to cut out meat from your diet completely? No. You may not have any interest in eliminating meat from your diet or even care about your carbon footprint (slightly selfish of you not to think about these things, because your choices today affect generations to come; but whatever, no judgement...). Regardless of your concern for trying to make our planet a better place to live, there is one simple thing you can do: Meatless Mondays.
That's it. One day a week, don't eat meat, cheese, or fish of any kind. Now you may be thinking, what sort of an impact can this possibly have on the environment (because it seems like such a small and simple change to make)? Well: if you personally don't eat meat one day a week it is the equivalent of taking your car off the road for 320 miles - or line drying your clothes half the time, instead of using a drying machine. And if every person in the USA were to not eat meat, cheese, or fish just one day a week: it would be equivalent to taking 7.6 million cars off the road.
Also, in case you've been living under a rock, it is worth noting that our nation is currently experiencing a terrible drought. So in an attempt to conserve our limited water to be used in agriculture, the USDA is jumping on the bandwagon of "Meatless Mondays" by recommending that people in the USA not eat meat just one day a week. Why? You may ask. Well, “producing a pound of animal protein requires, on average, about 100 times more water than producing a pound of vegetable protein.” Surprising? Of course, there are opponents to this suggestion - mainly a specific strand of politicians who are endorsed by members of the meat industry. You can read more about the issue and speculate about my opinions of the matter...
I am not asking you to become a vegetarian. Nor am I asking you to stop driving your car. In fact, I'm not asking you to do anything. I am giving you knowledge and now you can do what you want. All I'm saying is that not eating meat, cheese, or fish on just one day a week is a pretty damn simple thing to do; and it has the potential to make some pretty significant changes to our planet in the future and for our country today...
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