diary of a sustainable foodie

In Defense of Food: Review

2010-11-28T17:37:00.001-05:00

In Defense of Food: An Eater's Manifesto by Michael Pollan

My rating: 5 of 5 stars

I actually listened to this as an audiobook, and although I was still able to follow it, I will probably want to physically read it some day. There is a bit of nutritional science that can be hard to follow simply by listening--many times I had to re-listen to the more scientific passages. But the book is great, mixed with science and nutrition concerns, environmental concerns, critique of the role government bowing to industry has played in the problem, as well as providing a guideline on how to eat better.

Eat food.
Mostly plants.

It's a meaty (haha) exposition of the food industrial complex and how it affects our daily choices and economic possibilities. It's well worth reading, although if you want a more simplified version, you can try Bittman's Food Matters or Pollan's new Food Rules.

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Food Matters: brief review

2010-11-28T17:16:00.003-05:00

Food Matters: A Guide to Conscious Eating with More Than 75 Recipes by Mark Bittman

My rating: 5 of 5 stars

An excellent book, especially for those who are new to food politics and the impact of processed foods on health, nutrition, and environment. The neatest part if that half of it is recipes, so you can apply what is discussed in the book to your everyday life. The Breakfast Couscous recipe is FANTASTIC!!! Great for camping, too.

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Chickpea Salad

2010-10-16T19:53:00.000-04:00

Tasty, fresh, and healthy salad that makes a great way to eat some beans, not to mention get the nutritional benefits of avocado! It works well as a lunch or a side dish with dinner.

1 15-ounce can of chickpeas/garbanzo beans, drained

6 medium tomatoes, diced thick (quartered then halved) or quartered

1 medium red onion, finely chopped

2 cloves garlic, minced (optional--I forgot to add it, but it was still delicious!)

6 ounces feta cheese--cubed or crumbled, your choice

4 ounces pitted black olives (small canned ones, cut in half lengthwise work great)

2 medium avocados, peeled and pitted, and sliced (I halved lengthwise, then sliced)

1 tsp salt

1/4 tsp pepper

1 tbsp each fresh cilantro and mint

3/8 c olive oil

the juice of 2 lemons or 3 limes

Combine chickpeas, red onion, garlic, olives, salt, pepper, cilantro, mint in a large bowl.
Add in feta.
Gently fold in tomatoes and avocado.
Pour in olive oil and juice.
Mix well. Serve immediately.

Unfortunately, the salad will have a short lifespan because of the avocado. I would suggest 2 things to try to keep it fresher:

Store it in the most airtight container you have (I love Lock and Lock!--see recommended items on homepage) and place a piece of plastic wrap right over the salad, so that there is no space between it and the salad. This will keep air out even better. Then cover the container with the lid as usual.
I drizzled some lime juice over the unsliced avocado before slicing it to be extra sure it would be completely covered, which helps with browning.

Technique: Flash Freezing

2010-05-21T20:08:00.000-04:00

I find this method of freezing a very useful tool for making quick meals and using non-processed ingredients. It is simple: freeze items on a cookie sheet (or if a small quantity, I use a freezer-safe container lid), spreading them out so not touching, then putting them in the freezer til hardened. By doing that, food items--such as berries, chopped bacon, diced chicken, ground beef--get frozen in individual pieces rather than one big clump, stuck together. Then, the savvy cook can open up that freezer bag and grab just what (s)he needs for the recipe. It also saves the time of preparing small quantities of ingredients each time they are needed.

Real life examples:

Raspberries and blackberries get mushy quickly, in my experience. I like to add a few to my fruit and yogurt smoothies that I make with mostly strawberries and banana. A day or 2 after I buy them, I flash freeze them, then put them in a labeled freezer bag. When I make a smoothie, I can grab just a few, and then I usually don't have to put ice cubes in either, because the berries are frozen!
Diced chicken is a great thing to flash freeze for quick and easy use in quesedillas, omelets, or pizzas.
Flash freezing ground beef is a great way to add just what you need to that red sauce, especially if some in your group prefer it without--just add at last minute.
I like making spring mix salads with bacon, avecado, goat cheese, tomatoes, and vinigrette dressing....but I don't want to cook a piece of bacon every time so flash freezing bacon lets me easily enjoy my favorite salad!

What ideas do you have for flash freezing?

Swiss Chard part deux: Bacon and Swiss Chard Pasta

2010-05-21T19:56:00.002-04:00

Last week, I bought some mixed (rainbow) Swiss Chard at the public market, organic and locally grown. I had enough to make 3 chard dishes for myself. I re-made the Stir-fried greens with brown rice, this time adding shitaake mushrooms that I bought at the Asian market with the baby bok choy (good choice). Tonight I made Bacon and Swiss Chard Pasta, and next I will make Braised Swiss Chard with Currants.

The pasta was really good. Unfortunately, I can't think of how to make it vegetarian, since the bacon is so integral to the flavors.

Bacon and Swiss Chard Pasta

linguine for 3ish modest servings
4 pieces of bacon, cut crosswise into 1/2-inch slices
1 medium red onion or 2 large shallots, halved and sliced.
4 cloves garlic, minced.
1 tsp crushed red pepper flakes (optional, I like a little kick)
1 large bunch Swiss chard, stemmed, chopped
2 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
1/2 cup grated Parmesan cheese, or 2 oz feta cheese, whatever is your taste.

Cook linguine in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain, reserving 3/4 cup pasta cooking liquid.
Meanwhile, cook bacon in heavy large pot over medium heat until beginning to crisp, about 10 minutes. Transfer to paper towels to drain. Drain all but 2 tablespoons bacon drippings from skillet.
Add onion/shallots and saute over medium-high heat until softened slightly, then add garlic and crushed red pepper flakes and saute a few more minutes.
Add Swiss chard and sprinkle with salt and pepper. Add pasta cooking liquid to skillet. Toss until chard is wilted and tender, about 4 minutes. Sprinkle vinegar over; cook 1 minute.
Add linguine and oil to sauce in pot and toss to coat. Transfer to large bowl. Sprinkle with bacon and cheese. Season to taste with salt and pepper.

I hate measuring out pasta, so when I made mine, I made a bunch of linguine (1/3 the box?) and then added to the greens a little at a time until I felt the proportion was right. I had some left over--will be a quick buttered noodles & garlic powder snack sometime!

I also made the whole package of bacon. I like to have some slices in the fridge for breakfast sandwiches, and I also like to chop some up and flash freeze them to add to salads and other dishes for flavor.

Also, if I had some grape tomatoes, I would have added some, halved, at the end. Would have made the dish a little lighter and more summer-like!

Ingredient of the week: Zucchini

2010-04-07T20:55:00.000-04:00

I know it isn't in season in my area, but it was plentiful at the market this past weekend. The dinner I made was delicious! I sliced up the zucchini into approx. 1/2" slices. I then cut 6 of the slices into half-moons. I sauteed the zucchini in olive oil with 1 clove of chopped garlic. (Next time I might add some red pepper, roasted red pepper, or red pepper flakes for some extra flavor). I learned that they are done being cooked when the centers are slightly translucent--took 5-7 minutes I think. I added the zucchini, garlic, and a little of the olive oil from the pan to a bowl of rotini pasta* with some homemade pesto already mixed in. Combine and enjoy! I had a spring mix salad with tomatoes, red onion, and goat cheese on the side, making a great veggie meal!

*Thanks to Alicia for the saute and add to pasta idea!

Ingredients of the week: Eggplant and Cauliflower

2010-03-27T22:25:00.002-04:00

This week I made a fabulous dish which can work either as a vegetarian main dish or a side dish. It incorporates lots of yummy and healthy ingredients: veggies, beans, and rice. Plus, it enabled me to use two ingredients I don't normally use! I had it as a side with pork spare ribs, but it seems like it would be very versatile. It is a bit of work (especially with so much soaking and straining), but I thought it was worth it. Modification: I forgot to get the yellow split peas, so I just upped the mung beans and lentils to 4 oz each.

Ingredients:

2tsp Salt

8oz (1c) brown rice (washed, soaked, and drained)

3 oz mung beans (washed and drained)

2 oz yellow split peas (washed and drained)

3 oz. Red lentils

2 oz. butter, plus some to grease the pan

2 onions, peeled and sliced

2 green chiles (I used jalapenos)

1 inch knob of ginger, peeled and finely chopped

2 cloves garlic, peeled and crushed, diced, or minced

1 tbsp ground corriander/cilantro

1/2 tsp ground tumeric

5 oz. potatoes, peeled and cubed

4 oz (1/2 c) carrots, peeled and cubed

1 eggplant, cubed

1/2 small cauliflower, broken into florets

1 14 oz can diced tomatoes

2 cups boiling chicken (or vegetable) stock

Sprinkle parmesean cheese, optional.

Half-fill a medium saucepan with water. Add 1/2 tsp of salt and bring to boil over high heat. Add rice and bring to boil for 3 minutes. Remove pan from heat, drain rice and set aside.
Half-fill the same medium saucepan with water. Add 1/2 tsp of salt and bring to boil over high heat. Add mung beans, yellow peas, and red lentils. Boil for 5 minutes. Remove pan from heat, drain, and set aside (separate from rice).
Heat butter in a large frying pan. Add onions and fry 8-10 minutes, until golden brown.
Add chiles, ginger, garlic, and fry, stirring occasionally, for 2 minutes. Stir in corriander and tumeric and fry for another minute.
Add potatoes, carrots, eggplant, cauliflower, and remaining salt. Stir well to mix. Cover pan, and reduce heat to moderately low and cook for 20-30 minutes, until tender but not mushy.
Preheat oven to 275. Grease a 13x9" pan with butter. When veggies are cooked, remove pan from heat. Layer beans, vegetables, and rice in pan (in order) and repeat until they are all used up.
Pour boiling stock into the pan. Cover with foil and cook in oven for 45 minutes. Uncover and grate fresh parmesean rind or add grated cheese to lightly top. Cook uncovered for another 10-15 minutes.

Ingredient of the week: Swiss Chard

2010-03-20T10:46:00.004-04:00

One of my personal goals is to try veggies that I've never had and to figure out how to make things that I thought I didn't like in a way that I do like. I'm doing this because I want to broaden my palette, which will also enable me to eat in-season for effectively. To that end, every few weeks I'm choosing one of these items to try.

This past week I chose a recipe that used swiss chard. The dinner I had with it was fabulous and I felt really good eating it. This meal hit 2 of my goals: using a new veggie and shifting to brown rice (better for me when it's not simply plain).

Asian Marinated Steak and Stir-fried greens with Brown Rice:

(serves 2)

2 Rib-eye steaks (I choose 6 ounce grass-fed, organic Rib Eyes)

Marinade:

1 shallot, chopped

1 Jalapeno, minced

1 clove of garlic, chopped or minced

1 tbsp soy

1 tbsp olive oil

2 tbsp fresh lime juice

2 tsp fish sauce

Marinate steak overnight.

Cook stovetop in 1 tbsp olive oil over medium heat, 4 minutes each side for medium rare.

1 bunch Swiss chard

2 heads broccoli

2 baby bok choy

1 shallot, chopped

1 garlic clove, chopped or minced

1 inch piece ginger, minced

Canola Oil

Pinch of red pepper flakes

Ponzu (a citrus soy, but I used regular soy with a squeeze of lemon juice)

Toasted Sesame Oil

3 cups cooked short-grain brown rice (leftover/cold)

Have at hand three medium bowls. Prepare the vegetables by first washing them; shake off the water but don’t bother to dry them. Prepare the Swiss chard by first removing the ribs from the leaves; finely chop the ribs and place them in a bowl, then cut the leaves into slivers and place them in another bowl. Cut the stem from the broccoli, finely chop it, and add it to the chard stems. Then cut the broccoli tops into small florets, and place these in the bowl with the chard leaves. Finally, slice the bok choy into diagonal slivers, and place these in their own bowl.
Heat enough oil to cover the bottom of a large skillet. When hot, add the shallot, garlic, ginger and red pepper; cook, stirring constantly, until fragrant (just a couple minutes). Add the chard and broccoli stems — and another slug of canola oil if necessary — and cook over medium heat until almost tender, stirring often. Add the chard leaves and broccoli florets and continue to stir-fry until almost tender (or turn the heat down, add a bit of water and cover, to steam instead of stir-fry).
When the vegetables are almost cooked through, turn the heat up to medium-high (removing the lid first, if you were steaming) and add the bok choy. Stir-fry for a minute or two, lower heat to medium, then add a big splash of ponzu and a drizzle of sesame oil. Stir to mix, then push vegetables to the outside rim of the pan and dump rice into the center. With a large wooden spoon break up the rice, and spread it out in the pan. Once the rice is warmed through, stir the vegetables into the rice. Season to taste with extra ponzu. Serve hot.

This rice dish is tasty, but other ingredients could be added for additional flavor (perhaps additional red pepper flakes).

5/15: added shitaake mushroom to the greens and rice, which added a nice early flavor. A good addition!

Breakfast strategies

2010-03-08T10:17:00.002-05:00

I'm pretty much off cereal for breakfast. I've been trying to include more whole grains into breakfast:

Granola and yogurt: my local co-op grocery store carries several varieties of granola mixes (in bulk! no wasteful packaging!) from a local bakery. A local farmer sells organic locally made yogurt at the public market. I usually eat about equal parts yogurt and granola, plus a piece of fruit. Great for on the go!

Breakfast couscous: this is a recipe found in Food Matters by Mark Bittman. It is excellent! You basically make a cup of couscous (it seeps for 15-20 minutes, so put it on while you're making coffee, hop in the shower, and both it and your coffee are ready!), which lasts in the fridge for 5 days-a week and yields about 4 servings. Then add an assortment of fresh and dried fruits. Since I'm in New York, I typically add half an apple, plus 3 of the following that I keep in the cupboard: dried apricots, figs, blueberries, currants, dates, and raisins, all purchased from the co-op in bulk, in quantities I determine. Top it with some assorted chopped nuts; I get nuts (again in bulk, in smaller quantities) such as pecans, walnuts, almonds, peanuts, and Brazilian nuts, and pulse them in the food processor. Drizzle some honey on the top, stir, and enjoy a sweet, delicious, local, fruit and grain breakfast!

Oatmeal: reliable, and much better when eaten less frequently because of incorporating the above dishes. Eat with fruit.

I also eat other breakfast foods I like that don't necessarily fit the grain goal; again, my goals are about incorporating more, not completely eliminating foods I like. So in addition to the above, which ends up being about 4 breakfasts, for the other 3 I'll eat (along with a piece of fruit) bagels, veggie and cheese omelets (made with local veggies, cheese, and free range local eggs), and breakfast sandwiches (made with locally made croissants, ham or bacon, cheese, and a free range local egg). Breakfast sandwiches are great for on the go; wrap it in foil and it stays warm for the drive!

One thing I still want to try from the Food Matters book is breakfast burritos, which will let me get veggies and rice or beans into my breakfast, which as I've mentioned, I struggle to eat. Plus, Bittman says they freeze well and make a good quick breakfast option and a good use of leftover veggies and grains.

Introductory Post

2010-03-08T10:17:00.001-05:00

Hello readers! This is a new blog I'm starting to document for myself and to share with others different tips, techniques, resources, and recipes as I encounter them in my aim for more sustainable eating. You can read more about me and my goals for this blog on the Pages. I hope you enjoy what you read and I hope you will be able to share with me your tips and tricks!