Opening Pandora's Lunchbox: Processed foods are even scarier than you thought

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Reblogged from Grist:

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You've heard of pink slime. You know trans fats are cardiovascular atrocities. You’re well aware that store-bought orange juice is essentially a scam. But, no matter how great of a processed-food sleuth you are, chances are you've never set food inside a processing plant to see how many of these products are actually made.

Writer Melanie Warner, whose new exposé-on-the-world-of-processed-foods book, …

Read more… 1,154 more words

Have you heard of this new book, Pandora's Lunchbox by Melanie Warner? I'm definitely adding it to my reading list. Check out the insightful interview by Grist and let me know what you think.

Pistachio+Ginger+Coconut Granola

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Happy Friday! I guess it doesn’t mean too much for me, given my current lack of schedule, but I still find it a little bit exciting, and definitely hard to focus, like any Friday at work. I just made a playlist on Spotify called “Dancing in the Kitchen“. Definitely Friday. My week got off to a running start with a very exciting (and promising) job interview – keep your fingers crossed for me! Monday was also Emily’s birthday, and we celebrated with a feast, of course. Directly after my interview, I spent the entire remainder of the day cooking (my definition of a good day). Unfortunately, we didn’t get any photos, but it was a spectacular meal, starting with a cheese plate and creamed mushrooms on chive butter toast. Then I used the Smitten Kitchen Cookbook to make balsamic-beer braised short ribs over parsnip puree, with a side of wilted swiss chard (our favorite green). I’ve never made ribs before, but I’ll be using that recipe again – incredible. And despite the fact that we were all completely stuffed with food and wine, we finished with a flourless chocolate cake topped with freshly whipped vanilla cream and raspberries. And how was your Monday?Image

I have since tried to maintain momentum and have a fabulously productive week, but it seems I used up most of my oomph in that one day. However! The coming long weekend is extra special here in DC, with Obama’s second Inauguration on MLK Monday. We’re fairly overwhelmed by the plethora of options for happy hours, concerts, brunch specials, and other celebratory events going on today through Monday. Are you in DC? What are you getting into this weekend? 

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However busy (or not) your week might have been, I think we can all benefit from an easy, lazy recipe for something you typically pay (entirely too much) for at the store. I’ve been over this before, but homemade granola is a win-win-win situation. You pick the flavors. You control the sugar and sodium content. And 30 minutes later, you have several servings worth of breakfast/snack that will stay fresh in an airtight container for a solid month.

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The flavor possibilities are endless with granola. But some flavors were simply meant for one another. Tomatoes + Basil. Potatoes + Rosemary. Avocado + Lime. Mushrooms + Shallots. Apples + Cinnamon. I think I landed on an unexpected flavor jackpot in the combination of pistachios, toasted coconut, and crystallized ginger. They make beautiful harmony together. I’m betting some sort of citrus element, like candied orange peel, would take it to a whole ‘nother level.

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Pistachio, Ginger and Coconut Granola

6 cups old fashioned oats
1 cup raw, unsalted pistachios*
2 cups large flake coconut, unsweetened
1/2 cup crystallized/candied ginger, chopped
1 1/2 tsp cinnamon
pinch of salt
3/4 cup honey
1/3 cup olive oil
1 or 2 egg whites (optional – it’s the secret to clusters)

  1. Preheat oven to 350°. In a shallow, rimmed baking sheet, spread the coconut. Toast gently, stirring often, for about 5-10 minutes. Keep a close eye on it to prevent burning and remove when it’s browned to your liking. 
  2. In a large mixing bowl, combine oats, cinnamon and salt. In a smaller bowl, whisk together honey, olive oil, and egg whites if using.
  3. Add pistachios and wet ingredients to oat combination. Stir until all dry ingredients are thoroughly coated. If you still have dry spots feel free to add a few more drops of olive oil and honey until it all evens out. 
  4. DO NOT add the ginger or coconut – keep these aside, as the ginger will melt and the coconut will burn in the oven.
  5. Spread granola on a rimmed baking pan and bake for approximately 20-25 minutes. You’ll need to remove it from the oven and stir/flip it once or twice. It will cook faster on the edges, so move it around to ensure even cooking.
  6. When browned to your liking, remove from oven and let cool completely. Granola will get crunchier as it cools, so don’t worry if it seems too soft. Once cooled, stir in ginger and coconut and store in an airtight container for up to one month.

*I could not find raw pistachios (get it together, Whole Foods!) so I kept mine to the side with the ginger and coconut and stirred them in after to prevent burning. 

Roasted Red Pepper Pasta with Toasted Walnuts + Basil + Goat Cheese

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seasonings

There is nothing like coming home. It’s funny how a place takes on meaning and takes the shape of home in your heart. It’s like love: you can’t choose it – it chooses you. While many motives played a role in my decision to leave Boston, it really all boiled down to the fact that I did not feel at home there, and I knew I never would. Although I had only spent one year in Washington, DC before my sudden move to Boston for work, I fell in love with this city nearly a decade ago. I first visited DC on a high school trip with the art club to see Cirque du Soleil my senior year. We came for a day trip and I devoured as much of the city as I could in that short time frame. I remember spending a brief two hours in the National Gallery of Art and standing mouth agape in front of a Dalí painting, nearly in tears. I put it on my bucket list to return and see every piece of art in the gallery (quite ambitious if you know the size of the place).  For years afterward, every time I drove through DC, I ached to stop. The place has a magnetic force for me. In 2009, I was lucky enough to stand on the National Mall and witness the Inauguration of President Barack Obama, a moment our nation and I will never forget. I pined to move here for years, but knew it wouldn’t be easy. When I was accepted into an Americorps program in 2010, I knew it was my golden ticket.

pepper bowl

Much like love, there is a “honeymoon period” with any new city, when it is totally perfect in your awestruck eyes and everything is full of wonder and thrill. Eventually, that high wears off, and you start to see the flaws. I might have become a tad disillusioned shortly after my transition from visitor to resident. A combination of the inane transportation woes, the sickening poverty and related social ills, and the untenable cost of living on my minuscule budget wore on me a bit. But… when it’s true love, you learn to see past all those flaws and embrace them as part of the whole. Sometimes absence really does make the heart grow fonder, and in my time away from DC, I fell all the harder for it.

mise en place

I could not be more grateful to be back in this city. I left my heart here when I moved to Boston, and it feels so, so good to be reunited. It’s an incredibly exciting time for me, because not only do I get to return to so many of the local neighborhoods and restaurants and people that I missed; I also get to explore my city all over again, almost as if for the first time. There are so many nooks and crannies of the city I have yet to delve into, so many exciting organizations to get involved with, so many great people and opportunities I can’t wait to meet. If you’re in the area, be sure to connect with me on Twitter @bumble_and_vine to share local happenings. I’m hoping to add a little more local spin to the blog now that I’m back where I belong. In my current local foodie excitement, Emily and I snagged Restaurant Week reservations at the famous Birch & Barley, we’re checking out Thai Crossing this weekend for her birthday, and I just stumbled across Society Fair this morning. Can’t wait to try them all! I’m also learning about some incredible new players in the food justice sphere (my personal passion and professional persuit) like MicroGreens which was founded by former DC Central Kitchen chef Alli Sosna, World Central Kitchen founded by Jose Andres, and DC Greens. All of this confirms that I am indeed in exactly the right place.

steaming noodles

This recipe is a proud accomplishment for me. I do a lot of cooking, most of it on the fly without much recipe guidance (though you might think otherwise if you saw my cookbook collection or Pinterest). However, I am in no way trained in any kind of classical techniques, so making sauce is pretty daunting. But one day, the flavor combination got stuck in my head and I had to have it. As often happens, a recipe idea occurs to me, I scour the internet, and can’t find exactly what I’m looking for. So I make it myself. I’ve made this at least 3 or 4 times now, tinkering with it each time until it’s just how I like it. I hope you enjoy it – it’s a big hit around here.
Note: this recipe insists on freshly roasted peppers. Jarred simply won’t do. It’s easy, much cheaper, and a great skill to have, so give it a whirl.

pasta overhead

Roasted Red Pepper Pasta Sauce with Toasted Walnuts + Goat Cheese + Basil

Ingredients
4 large red bell peppers
3 cloves garlic, minced
pinch of red chile flakes
2 Tbsp fresh basil, finely chopped
2 Tbsp extra virgin olive oil
1 Tbsp butter
pinch of sugar, optional
1 cup crushed tomatoes or plain tomato sauce*
1 cup red wine, whatever you’re enjoying right now
salt and freshly ground pepper to taste

1/2 lb whole wheat pasta**
1/2 cup crumbled goat cheese
1/2 cup walnuts, toasted
fresh basil

  1. Preheat your oven to 400°. Place washed, whole peppers an inch or so apart on a rimmed baking sheet and slide into the oven. These will take about 45 minutes total to roast – you’re going for partially, but not fully, blackened skins and soft but not mushy texture. Set a timer so you can rotate them a quarter turn every 15 minutes.
  2. Remove peppers and place in a large covered pot or plastic bag for about 20 minutes. The steaming process makes the skins much easier to remove. Once they’re cool enough to handle, remove skin, stems, and seeds. Leaving a little skin is desirable for that deep charred flavor. Roughly chop the peppers.
  3. Melt butter and olive oil together in the bottom of a deep soup pot. Over low heat, add garlic, red pepper flakes, and basil and stir for about one minute until the garlic starts to brown and give off strong aroma. Add the wine and deglaze the bottom of the pot with it. Allow the wine to simmer and reduce for about 4-5 minutes.
  4. Add the tomato sauce, chopped peppers, and season to taste with salt and pepper. I used a pinch of sugar to combat the acidity, but this is optional according to your taste.
  5. Use an immersion or standard blender to purée the sauce to a smooth but thick consistency, and to your liking.
  6. Simmer for 20 minutes, adjusting seasoning to taste. Meanwhile, cook your pasta, toast your walnuts, and roughly shred some extra basil.
  7. Serve pasta with a heaping ladleful of sauce, crumbled goat cheese, walnuts, and basil. And of course a glass of your favorite red wine. This is also great prefaced by or served alongside a lovely caesar salad.

*I used Muir Glen organic fire-roasted crushed tomatoes. I’ve also used plain tomato sauce. The point is, don’t use a seasoned tomato product that will interfere with the flavors. Read the ingredients, as many include onion powder or a great deal of sodium.
**I used pipe regate, which did a wonderful job of scooping up sauce, but any kind will work.

pasta peek

White Wine Caesar Salad

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Happy New Year! Yes, I’m a little late on that, and yes, I’ve been on a long (unintentional) hiatus from blogging, since oh, about September. Yikes. To be fair, the entire fall was a total whirlwind of travel for both work and play, visitors, holidays, and preparation for my recent transition out of my job and out of Boston. I made the bittersweet decision to give up my amazing position with The Campus Kitchens Project so that I could return to Washington, DC. Boston was in no way my cup of tea, to put it lightly. While things are uncertain right now as I seek my next career opportunity, I could not be more thrilled to ring in a new year settled back into the city I love, surrounded by the people and neighborhoods and local landmarks I adore. It feels like hitting the “refresh” button in the best possible way, and I am so excited for what’s to come. (On that note, I am in hardcore job-hunting mode, so if you hear of anything in the food justice sphere in DC, contact me!)

caesar best

I don’t do New Years resolutions. Frankly, I think it’s the most surefire way to doom your goals to failure. I think if you want to get something accomplished, or make a change, you’re just going to set out and do it. A special day of the year is not going to make it happen – you’re either going to make it happen, or you’re not. (Case in point: I was the very first person to turn on the lights at the gym on the morning of the first! No resolutions, that was just my Tuesday morning routine.) However, that is not to discourage those of you who have goals in mind for healthier eating. I think that’s something we can all aspire to, and something we should continually push toward all the time, not just every January.

wooden utensils

If you’re anything like me, after a long December full of indulgence, you’re craving salad. I realize that Caesar salad is not necessarily the healthiest salad out there, but hear me out. Caesar is the gateway salad. For people who are not big salad eaters, including kids, it’s an easy salad to love. There are crunchy croutons and mountains of cheese and creamy, tangy dressing. I can eat a huge bowl in a sitting, and I actually crave its addictive zesty crunch on a regular basis. If you make it yourself, it’s not only infinitely fresher and more delicious, but you can also control the fat and sodium content to your liking. You can even make whole grain croutons – I dare you. The bigger point is this: if you have a simple, go-to salad recipe and always have the ingredients on hand, you’ll make salad eating a regular habit.

lemon bowl

plain romaine

croutons

I only recently tackled making Caesar salad from scratch, and I immediately fell in love with the process. Why did it take me so long to try this? It’s surprisingly easy, and the rewards for making the effort are great. The first recipe I tried was much too tart for my taste, which may have been my own fault (I’m rather zealous when it comes to Dijon mustard). The second, from Martha Stewart, was (of course) near-perfect. Except that the dressing came out so thick, it was practically Caesar aioli instead of salad dressing. Now I might be onto something with Caesar aioli – just imagine the sandwich possibilities! But in order to make a dressing thin enough to coat the salad, I went out on a limb and added a splash of white wine. It turned out to be a moment of accidental brilliance, as so many recipes are.

White Wine Caesar Salad (adapted from Martha Stewart)

Serves 4
For the dressing
2 small garlic cloves, minced
4 anchovies or 1 tsp anchovy paste
1 tsp salt
freshly ground pepper to taste
1 egg yolk
1 Tbsp fresh lemon juice
1 tsp Worcestershire sauce
1/2 tsp Dijon mustard
extra virgin olive oil – enough to whip it into dressing, I did not measure
1 Tbsp white wine – whatever you’re drinking with dinner

For the croutons
1 small loaf of hearty bread, such as French or Italian. I used multigrain ciabatta which is healthier and had a nice chewy factor
olive oil to coat
salt and pepper to taste
1 small garlic clove, minced
2 Tbsp finely grated Parmigiano Reggiano
1 Tbsp finely shredded parsley (optional)

3 hearts of romaine lettuce, washed and torn into large chunks
Shaved or shredded Parmigiano Reggiano

  1. Preheat oven to 350°.
  2. Cut your bread into croutons. I prefer them on the smaller side so that they’re easier to eat, about 1/2″ cubes. In a large bowl, toss the bread cubes with olive oil, salt, pepper, parm, garlic, and parsley until evenly coated.
  3. Spread in a single layer on a baking sheet, and toast until crunchy, about 15 minutes. Allow to cool completely, and store any leftovers in an airtight container for up to 2 days.
  4. Using a mortar and pestle, grind the garlic, anchovies, and salt into a paste. Add the lemon juice and set aside for 10 minutes (giving the raw garlic time to mellow).
  5. In a small bowl, whisk together the garlic/anchovy paste, lemon juice, Worcestershire sauce, egg yolk and dijon mustard until smooth and well incorporated.
  6. Using one hand to hold your olive oil bottle and the other to whisk, very slowly drizzle  the olive oil into other ingredients, constantly whisking, until a thick dressing forms. Taste and add more oil or black pepper if necessary.
  7. Whisk in the tablespoon of wine until smooth, and season to taste. Store any leftovers in an airtight jar, and shake before using.
  8. Toss lettuce, croutons and dressing in a large bowl until completely coated. Top with parm (I prefer to shave the block with a vegetable peeler), freshly ground pepper, and serve immediately.

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Mushroom, Caramelized Onion & Gruyere Pizza (+ a dough review)

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At the risk of sounding exactly like every other person on the internet, I cannot contain my enthusiasm about autumn. Here in New England it is well on its way, and I could not be more thrilled. It’s hardly an exaggeration to say that I live for this time of year. In fact, if I could control the climate, it would be 10 months of October-like weather with one month just hot enough to hit the beach and one month of deep snow. Where in the world is that kind of weather? I’m moving there, stat. Even though a few days in the 80s snuck in this week, now it’s all highs in the 60s/70s and lows in the 40s/50s and I’m in love. Yesterday I took  a breezy 12 mile bike ride on the Assabet River Rail Trail and spotted some of the first few flame colored leaves. I also stopped at an adorable roadside farm stand and bought tiny pumpkins and concord grapes. I could not resist.

And obviously, one of the most lovable things about fall is the food. While I’m not quite fully in the swing of pumpkin-everything insanity yet (give me a week), I have already begun my pumpkin ale stockpile, and I’m getting excited about all the other fall foods as well. Butternut squash, caramelized onions, mushrooms by the pound, dark leafy greens, sweet potatoes, rosemary and sage and thyme, brussels sprouts, apples, pears, cranberries… I’m getting hungry. Just about a week ago, I was still celebrating the bounty of summer with silky eggplant baked orzo, roasted blueberries (atop pancakes), and fresh tomatoes. Now I’m making my first batch of soup (seriously this is the best tomato soup I’ve ever made and I don’t think I can ever use another recipe again), enjoying roasted brussels sprouts, and making turkey burgers and spinach-apple salad. AND I can drink hot coffee again!!

As a perfect example, I tested out King Arthur’s beer pizza dough. It makes two pizzas worth of dough, so for the first batch, I made one of my summer favorites, lemony zucchini and goat cheese pizza. Then I froze the other half, went on vacation for a week (to my two homes, NC and DC) and came back to cooler weather. But first, let’s talk dough.

 

In my search for the perfect homemade pizza, I tried the beer crust for this one, and was pretty pleased with the results. It had a good flavor, and was definitely easy to make. I used a fairly light beer (Sam Adams Summer Ale) and think it might be fun to try a beer with a deeper flavor and fuller body next time, to make it more noticeable. This recipe produced a nice thin, crispy crust. I definitely recommend par-baking it for a few minutes with a drizzle of olive oil, as the surface was slightly under-done on my first try. I would prefer a chewier crust than this, but it was delicious. I’d give it 4 stars.

The dough froze and thawed perfectly. About two weeks later, I used the other half, and by this point, the temperature had started to fall, so I opted for cooler weather toppings. I was even happier with the crust this time, since I par-baked it and it was slightly chewier. I wonder if the time in the freezer had anything to do with that…?

Mushroom & Caramelized Onion Pizza with Gruyere & Thyme

Ingredients

1 ball of your favorite pizza dough
1/2 lb. cremini (baby portabella) mushrooms, sliced
1 sweet onion, sliced in half rings
4 oz. shredded mozzarella
4 oz. shredded Gruyere
several sprigs fresh thyme
1 garlic clove, minced
olive oil
salt & pepper

  1. Preheat oven, preferably with a pizza stone inside, to 450°. If you do have a pizza stone, let it heat for at least 30 minutes, ideally an hour. Allow your dough to rest on the counter and come to room temperature, 20-30 minutes.
  2. Meanwhile, make the caramelized onions. If you need a tutorial on this, there are plenty online. The trick is patience: you have to cook ‘em low and slow. Heat olive oil over medium-low heat in a large skillet. Add onions and 1/3 of the thyme leaves, and cook gently, stirring often, until onions are sweet and sticky, about 45 minutes. Set aside.
  3. In the same skillet, add a touch more olive oil, the garlic and another 1/3 of the thyme. Heat just until garlic is fragrant, about 1 minute, then add mushrooms. Cook until the mushrooms are golden brown and almost crispy.
  4. Roll out your pizza dough on a stone or baking sheet dusted with cornmeal (for rustic texture, optional). Drizzle lightly with olive oil – I used a sage-infused oil, but regular is fine. Bake for a few minutes, just until the crust starts bubbling up and getting firm, but not changing color.
  5. Remove from the oven and sprinkle half the cheese over the crust, followed by the mushrooms and onions, and the remaining cheese. Bake for 12-15 minutes, until the edges are golden brown and crisp and the cheese is bubbly.
  6. While it cools, scatter the remaining thyme over the top. Please enjoy with red wine.

In Pursuit of Pizza Perfection

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I have a lot of ardently held beliefs. If you know me personally, you’re probably familiar with my die-hard convictions and my tendency to beat them with a stick express them passionately. When it comes to food, I have a more pleasant and diplomatic soapbox disposition, but equally sincere and enthusiastic beliefs.

I believe in real food. I believe in butter. I believe in knowing where my food comes from and what’s in it. I believe in “everything in moderation – including moderation”. I believe in making things from scratch, especially soup and chocolate chip cookies. And I believe that home chefs like me and you can do it like the pros.

When it comes to pizza, I believe in thin, crispy, bubbly crusts. I believe in the nuanced flavors of yeast and rustic cornmeal on the bottom. I believe in wood-fired ovens and farm fresh toppings. And I believe that pizza is part of a healthy, balanced diet, if you do it right (whole wheat, more vegetables, less cheese).

Here’s the thing about pizza though: it’s a paradox. It is both beautifully simple and deceptively complex. Anyone can make a decent homemade pizza, but I’m going for the gold here. I want pizza reminiscent of Red Rocks or Ella’s or Otto – coming fresh and hot out of my own oven. And I have made some gorgeous pizzas, but here’s where I always hesitate: the crust. It’s hard to say which is more important, a perfect crust or the freshest toppings around. But I lean towards crust. It defines the entire experience. And it’s quite easy to fail. I’ve made pizza dough that came out damn near perfect – then used the same recipe later only to fail miserably. And it’s hard to pinpoint what went wrong, whether outdated yeast, human error, incorrect temperatures, etc.

So I’ve decided this is something I have to perfect. I must find – or create – the perfect pizza dough recipe. I must perfect my method. This is something I want to be able to do with my eyes closed and still impress my friends.

What’s your go-to recipe? Your fail-proof tips? I’ve had great success with Smitten Kitchen’s basic formula, but something went wrong (I think dead yeast) when I tried her appealing honey and wine version. Unfortunately my attempt at Mark Bittman’s virtuous whole wheat dough was an utter disaster. I’m intrigued by Jim Lahey’s famous no-knead formula and by Joy the Baker’s whole wheat spin on it. And of course the thought of a beer-infused pizza crust is drool-worthy – and King Arthur knows his stuff.

I have a ceramic pizza stone, which I love, but it gives me a little trouble. I know you’re supposed to preheat it, but when I do it smokes and fills the kitchen with a burning smell. When I don’t, the pizza is underdone in the middle. My oven is also a little testy and the temperature is fairly unreliable (and very slow to heat up). I also really hate to waste, so when I open a packet of yeast but don’t use it all, I’m tempted to use the remainder next time…. which seems to be a problem. Does yeast expire/die if opened?  When I’ve done this, my dough didn’t rise. I don’t have a pizza peel either – it just seems like a waste of money and space. Does this affect my pizza outcome when I have to remove the stone from the oven to top the pizza?

I’m conflicted about flour, because I try to avoid the “white trash” (refined flour and sugar) but it seems to make a far superior dough vs. whole wheat. And I wonder if I should parbake the crust before adding a lot of toppings – or just go lighter? I love to smother my pizza with a ton of vegetables, so it’s a fine line.

For the next few posts, I’m going to test out a variety of recipes and try to fool-proof my technique. You’re invited! What’s your favorite recipe? Any advice? How do you feel about different types of flour – all purpose, whole wheat, bread, semolina? Keep it simple or invite interesting flavors like honey or beer? What equipment do you consider essential? Knead with a dough hook, by hand, or not at all?

Join the conversation about the best pizza you’ve ever had or made at home. Since my dream of an outdoor wood-fired brick pizza oven is a long way off, I guess I’ll have to adapt.

Cherry-Almond Spinach Salad and Island Granola

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I have a confession to make… I’m not exactly in love with summer. I grew up a hot-natured child in the sticky, sweltering South. Summertime found me occasionally (ok, often) grouchy when the temperatures climbed into the upper 90s and 100+, simmering for weeks at a time, drenched in humidity. I have fond memories of walking into my grandparents’ house after playing outdoors and standing in front of the air conditioning unit for a solid ten minutes, inhaling as much icy air as my lungs would hold and dreaming of snow.

Me and my Papa at Myrtle Beach, summer of 1987.

Unfortunately, I’m still one to gripe about the heat when it gets really bad, but I’ve gotten much better. I’ve finally learned to focus on the positive and treasure the summer months for the bounty of fresh produce. The Southern girl in me lives for tomato sandwich season. I grew up climbing peach trees and making homemade peach ice cream. I can eat cherries by the pound without coming up for air. On hotter days I start to fantasize about autumn – but then I remember that by then, there will be no more lush, ripe tomatoes, stone fruit dripping with juice, or farmers’ markets overflowing with zucchini and eggplant. I think living in New England really puts seasons into perspective. Besides the summer being much more merciful here, it’s short-lived and long-awaited. That means I have a lot of things to cook before it’s gone!

These two recipes are sweet celebrations of summer – light, healthy, verdant, bursting with flavor.

Spinach Salad with Fresh Cherries, Toasted Almonds and Goat Cheese

Spinach Salad with Fresh Cherries + Toasted Almonds + Goat Cheese

This simple summer salad is as beautiful and as easy as it gets. Crunchy, juicy, savory, sweet. Enjoy.

Makes one serving, easily multiplied.

1 1/2 cups fresh baby spinach, washed
Handful of cherries, pitted and halved
1/4 cup goat cheese, crumbled
1/4 cup sliced almonds, toasted
Simple balsamic vinaigrette (use your favorite ratio)

You know what to do!

“Island” Granola with Coconut + Almonds + Mango

If you haven’t made homemade granola yet, what are you waiting for? Maybe you have some misconceptions about it. Granola is an expensive “health food” product sold in the “natural” aisle of the supermarket. It can’t be easily whipped up in your own kitchen, right? Wrong. It’s easy, cheap, healthy, and delicious. Packaged granola is pricey and typically full of sugar and fat. Control your sugar intake and your budget by simply going homemade. I’ve only made my own granola once or twice, but after making it several times at work recently (for 250 kids!) I remembered just how much I love it. Believe me, if I can single-handedly make 250 snacks in less than 30 minutes, you can make enough for your own household.

This fruity granola hints at tropical vacations and crystal clear waters. If you’re like me and lack AC, wait for an evening or cooler day to turn on the oven. In Boston, we were lucky enough to get a huge thunderstorm yesterday that swept out the sticky heat. Alternatively, make this in winter when you’re missing the warmth!

Makes about 5 cups of granola.

4 cups old-fashioned oats
1/4 cup coconut oil, melted
3/4 cup local honey
1/2 tsp vanilla
1/2 tsp ground ginger
pinch of salt
1 cup shredded coconut, toasted
3/4 cup sliced almonds, toasted
6 oz dried mango, chopped (unsweetened, if possible – if not, use less honey)
1 tbsp flax seeds (optional)
*If you want extra crunchy, clumpy granola, add an egg white. I avoid using egg whites because it’s hard to find a use for an extra yolk and I hate to waste.

  1. Preheat oven to 325°. Line a rimmed baking sheet with aluminum foil or parchment paper. If your oven will fit two, go ahead and prepare two – I had to work in batches.
  2. In a large mixing bowl, combine oats, almonds, flax seeds, ginger and salt.
  3. In a smaller bowl, whisk together coconut oil, honey, vanilla and egg white if using. Fold into oat mixture and coat evenly.
  4. Spread granola in a thin, even layer on the prepared baking sheet. This is important! If it’s not spread out thinly, it will not get crunchy.
  5. Bake, stirring every 5 minutes, for about 15-20 minutes until golden-brown and starting to crisp. Allow to cool on the pan for several minutes before transferring to a large mixing bowl. Granola gets crunchier as it cools.
  6. Add in coconut and chopped mango. Store in an airtight container for 2-3 weeks (if it lasts that long!)

        

Cutting the Crap {Part Three} Satisfaction, Not Sacrifice – and Bean Burgers 2 Ways

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If you’ve been following this mini-series, “Cutting the Crap”, you know I’ve been explaining the perils of processed foods, why they are worth ditching, and just how to go about it. Sometimes, that feels like a lot of negativity, so now it’s time for the best part: the delicious rewards of replacing processed foods with wholesome, homemade meals. If you’re just arriving, you can check back on the Introduction to “Cutting the Crap” and parts One and Two – or cut straight to the delicious recipes below!

Summer is the perfect time for burgers. Hell, what am I saying? It is always the perfect time for burgers!! I love a cheesy, juicy burger (whether beef, turkey, or bison [the best]) just as much as the next foodie, but I also keep my meat intake to weekly or less, and my red meat consumption even rarer. But who wouldn’t love to come home from work on a Tuesday night and sink their teeth into a fresh burger? Hopefully, you’re already past the point of swinging by the drive through to get your fix. You might be a vegetarian, or just really enjoy a good veggie burger, and I am with you! There was a time (cough, high school) when I would eat Boca burgers probably two or three times a week, assuming it was a healthy vegan product. It might be slightly better for you than a quarter pounder, but have you ever stopped to wonder what’s in it? Why does it have that faint “grilled flavor”? Why is a blend of soy and vegetables brown and spongy?

Let’s do some research. This is the ingredient list for the Boca “Cheeseburger” product (source: http://www.bocaburger.com).

Ingredients: WATER, SOY PROTEIN CONCENTRATE, PASTEURIZED PROCESS CHEDDAR CHEESE (CHEDDAR CHEESE [PASTEURIZED MILK, CHEESE CULTURE, SALT, ENZYMES], WATER, MILKFAT, SODIUM PHOSPHATE, SODIUM HEXAMETAPHOSPHATE, SALT, ARTIFICIAL COLOR), CONTAINS LESS THAN 2% OF WHEAT GLUTEN, CANOLA OIL, CHEESE FLAVOR (WHEY, BUTTER [CREAM, SALT], CHEDDAR CHEESE [PASTEURIZED MILK, CHEESE CULTURE, SALT, ENZYMES], BUTTERMILK SOLIDS, SODIUM PHOSPHATE, NATURAL FLAVOR, ENZYME MODIFIED CHEDDAR CHEESE [MILK, CHEESE CULTURE, SALT, ENZYMES, DISODIUM PHOSPHATE], YELLOW 6, TURMERIC [COLOR], ENZYME MODIFIED CREAM, ENZYME MODIFIED BUTTERFAT), YEAST EXTRACT, METHYLCELLULOSE, SUGAR, CARAMEL COLOR, ONION POWDER, NATURAL FLAVOR (NON-MEAT), DRIED SOY SAUCE (SOYBEANS, WHEAT, SALT), SALT, SESAME OIL, DISODIUM GUANYLATE, DISODIUM INOSINATE, LACTIC ACID, SUCCINIC ACID. CONTAINS: SOY, WHEAT, MILK, SESAME.

Going back to one of my favorite examples from Michael Pollan’s Food Rules, the sheer number of ingredients is far from appetizing. If I start to get tired of reading halfway through, I’ve got a serious problem with the product. Even worse, if I can’t imagine what “methylcelluose” or “sodium hexametaphosphate” is, I really don’t want this “food” item in my body. No thank you.

The solution is not to over-indulge in meaty burgers! Those are delicious treats for special occasions. I want you to eat them, but on the 4th of July or at your buddy’s birthday party, not every other weeknight, ok? There’s a happy, healthy  compromise in a surprisingly simple combination of beans, eggs, and breadcrumbs – it doesn’t take much more than that to create magical burger bliss.

My all-time favorite go-to veggie burger recipe is the classic Black Bean Burger. These are incredibly easy and truly fantastic – my former roommates, one of whom was a diehard carb-rejecting carnivore – loved and begged for these burgers time after time. The recipe I linked to is a base, to which I usually add some extra heat like chipotle en adobo, and sometimes cilantro. Do not bake them, as the recipe suggests, unless you have no other choice. I typically use a George Foreman grill, cast iron grill pan, or aluminum foil over a charcoal grill. Serve with avocado, lettuce, tomato, and homemade ketchup. Sweet potato fries on the side are 100% mandatory. A summery Mexican beer is strongly recommended.

With that simple formula in mind, I decided to go Greek. For me, summertime is accompanied by a near-constant craving for all flavors Mediterranean. I could eat hummus, tabbouleh and baba ghanouj for days and days. And sometimes I do. But I decided to get a little more creative and make a veggie burger that incorporated chickpeas, carrots, feta, parsley and lemon. And I absolutely had to find something to eat tzatziki on, other than a spoon. And thus, a star was born:

Chickpea Carrot Feta Burgers with Tzatziki

Burgers

1 regular can of chickpeas, drained
1/2 red or yellow onion, quartered
1 cup shredded carrots
3/4 cup feta cheese, crumbled
1/2 lemon
3 cloves garlic
2 eggs
1/2 to 3/4 cup bread crumbs
olive oil
1/2 cup parsley, finely chopped
salt + pepper
additional spices, optional
(I have a great “Greek Blend” from World Market – you could use crushed red pepper flakes and/or coriander seeds)

Tzatziki

1 pint non-fat Greek yogurt
1 large English cucumber, peeled
1/2 lemon
olive oil
salt
1 clove garlic, minced
1/4 cup parsley, finely chopped
2 Tbsp mint, finely chopped

  1. Make tzatziki first so the flavors can really blend. If you even have a chance to make it a day ahead, it’s that much better. Halve the cucumber and scoop out the seeds with a spoon. Shred it using the large holes of a box grater, toss with a  generous pinch of salt, cover and refrigerate for 15 minutes. This causes the cucumber to release its water, which you can then drain.
  2. Stir together all ingredients and season to taste. Keep chilled, and keep in mind this tastes better with time. Try your best to keep your paws off it while you make the burgers!

To make the burgers:

  1. Pulse garlic and onion in a food processor until finely diced. Add chickpeas and roughly pulse so that about half the chickpeas are pureed and half are only slightly crushed. You want some texture; we are not going for hummus here.
  2. Transfer to a mixing bowl and stir in eggs, feta, carrots, parsley, bread crumbs, seasoning, and the zest and juice of your 1/2 lemon. Add enough bread crumbs and olive oil to reach a consistency that you can form into patties. You might have to play around with this; I don’t really cook with measurements.
  3. Form burger mixture into patties; you should end up with about 6, depending on the size. Sliders are always a winner! (You’d get at least 12.)
  4. Heat some olive oil in a non-stick skillet. I often use a cast-iron grill pan, but I found having full contact with a flat heating surface to be beneficial for this recipe. Sear the burgers until lightly browned, about 6-8 minutes per side. Serve on whole wheat burger buns with a generous heap of tzatziki. A nice quinoa tabbouleh or Greek salad would make a perfect side dish. Personally, I find these very filling.

Have a fabulous week, and expect more exciting, healthy, and unprocessed recipes coming soon! Still have questions about ditching processed food? Shoot!

Cutting the Crap {Part Two} Breaking Up

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If this is your first stop here, be sure to check out the introduction to this three-part series on processed foods, “Cutting the Crap”, and Part One.

Welcome to Part Two of the Cutting the Crap series. We’ve covered what processed food means, and why it’s worthwhile to kick the habit. I touched on setting your own personal boundaries as to what’s too processed for you. Today we’ll look into just how to go about this big (or small) shift in habits. The important thing is to take it at your own pace, to choose what’s important to you, and to define your own limits and goals. Ready to end your unhealthy relationship with “edible food-like substances”? Put on your tough pants and take a stand.

When you take a look at what you really eat on a daily basis, it might be overwhelming to think about cutting out all the processed food and making massive lifestyle changes. Don’t be intimidated – like anything, take it one step at a time and go at your own pace. To give you an example, my own eating habits have changed very dramatically – but very slowly – over the last ten years. I first started thinking hard about my food choices as a teenager, and became a vegetarian at 15 (motivated strictly by animal welfare). Later I tried veganism for about a year and a half, and spent several years bouncing back and forth between being a vegetarian, a pescatarian and an omnivore. In college I gained – and then lost – about 15 or 20 pounds. When I lost that weight I started to focus a lot more on health and eating a balanced diet. Throughout my early twenties I’ve learned a lot about nutrition, sustainability, and where our food actually comes from. I started cooking a lot more and leading a healthier lifestyle. These days, I’ve focused a lot more attention on avoiding processed foods, minimizing (not eliminating) my meat consumption, and trying to cut out refined white flours and sugars.

It’s a journey – and it’s funny to think back on eating Spaghettios when I was a 16 year old vegetarian. If I could meet my teenage self, she’d be dismayed that I eat meat now – while 25 year old me would be disgusted at the ramen noodles and teddy grahams she called lunch. Perspective, folks.

Making a drastic change overnight is not only unpleasant, it’s unsustainable. The evolution of what I eat has taken years to reach this point. Taking it all on at once would be ridiculous and nearly guaranteed to fail. In my work in social services, we talk about “meeting people where they are”. I recommend you do the same with your self and your habits. Start where you are now, and set your own pace. Nobody can make these choices or changes for you.

  1. Prioritize. What do you most want to change: giving up fast food, cooking more often, packing your lunch, eating less sodium, eating more fruits and veggies, ending your sweet tooth? One thing at a time; choose what matters.
  2. Take it slow. I used to have an epic sweet tooth. I’d put a good 2 tablespoons of sugar in my coffee every morning. When I decided this had to change, I switched to “raw” sugar. Then I reduced how much I used. Then I tried alternatives like maple syrup and stevia. Now, I don’t sweeten my coffee at all. I would have considered this unthinkable 6 months ago, but it only took a couple of weeks to kick the habit. I don’t miss it one bit, but I also doubt cold-turkey would have worked.
  3. Read the label. Yes, I already said this. I will say it until you hear me. It’s the simplest thing, but it makes all the difference. If you can’t identify it, why would you put it in your mouth?! Do we really need high fructose corn syrup in tomato soup?! If you’re the all-or-nothing type, go through your cabinets and fridge and ditch everything with a scary ingredient list. If that feels too wasteful or extreme, gradually transition and replace those products next time you shop.
  4. Cook. The best way to understand where your food comes from is to make it yourself. No, you don’t have to milk the cow or pick the apples (though it’s fun!), but if you start with simple, whole foods and a cookbook, you can make anything – and I promise it’s a million times better than any frozen meal or drive through window.
  5. Replace. You don’t have to give up sweets (or whatever your vice is). I still love chocolate chip cookies. But I bake them from scratch. I use honey instead of sugar in my muffins. Switch from white pasta to whole wheat. Use more herbs and spices instead of over-salting your food. Make your own sweet potato fries. You get the idea.
  6. DIY. This is a big step, so wait until you’ve tackled your first few priorities. But when you’re ready, there are so many wonderful things you buy off a shelf that you could make yourself. Start with salad dressing. Most bottled varieties are high in sodium, sugar, artificial ingredients and preservatives. Fresh vinaigrette is an easy technique to master and far more delicious, too. When you’re feeling bold, start making vegetable/chicken stock, mayonnaise or even ketchup! Yes, ketchup - once I made my own, I never looked back.
  7. Skip the Shortcut. It’s a sign of the times: “recipes” everywhere on the internet for shortcut solutions like combining pudding mix and cake mix to make… god knows what sugar bomb… I’ve even seen recipes for using a can of Diet Coke to replace the liquids in a boxed cake mix. I’m sorry y’all: that’s just nasty (yeah, my Southern voice came out for that one). Just stop. Baking is one of life’s simple pleasures. It is just as easy, much more fun, and a whole lot tastier if you do it from scratch. Cake is just flour, sugar, eggs, and butter. Why do you need a box of artificial flavors and creepy stuff like powdered eggs? You don’t. When you make these things from scratch, you save money, learn a new skill, and can take pride in your work. (Plus you can be creative, ie: cinnamon and orange zest brownies!) Best of all: you know exactly what’s in it and where it came from.

I hope one thing is getting through to you from all of this: your eating habits are personal; they are yours and no one else’s. You are the only person who can decide what’s right for you. If you’re not ready to give up processed foods, don’t sweat it: the option will always be there. If it takes you 5 years to gradually transition your diet, know that it will be worth it and you are making a change for the better. If your style is cold-turkey, be bold and go for it! The point is: you are in charge of your life and your health. You make the decisions every day about how you treat your body. You get to choose what, how, and when.

Still stuck? Reluctant? Comment on this post and tell us what’s holding you back. What kind of support do you need? Where could you use some advice? Have a success story? Share it to encourage others.

Spicy Chard with Carrots and Ginger

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Let’s take a little reprieve from deliberating the perils of processed food, and enjoy a nice refreshing recipe, okay? We’re here to savor the joy and nourishment of real, wholesome food. Cheers to that.

Swiss chard is one of my all-time favorite vegetables. Seriously, I cannot get enough. Happily, it also turns out to be a power food, chock full of antioxidants, carotenoids, fiber, and a load of vitamins. Heartier than spinach but more delicate than kale, this visually stunning veggie is one of the loveliest ways to get your leafy greens. It’s even tasty raw, in a surprising salad with brussels sprouts, sunflower seeds, and a maple-mustard vinaigrette in one of my new favorite cookbooks.

It’s also fantastic in a light stew with tomatoes and canellini beans (a recipe I turn to again and again) or a vibrant wheat berry salad with avocado and feta. Perhaps the simplest, most classic preparation is just a quick sauté with olive oil, salt and pepper, and garlic if you like. But I decided swiss chard deserves better. With a fragrant blend of ginger and garlic, the swift kick of red pepper, and the bright bitterness of orange, this dish delivers.

Serve it as a colorful side dish. Stir in chickpeas or quinoa for a hearty vegan meal. Add a dribble of soy sauce and scatter with sesame seeds for an Asian twist. Or follow my delicious example, and fold it into a sharp cheddar grilled cheese sandwich with tangy mustard. Make sure to use quality bread from your local bakery. If you need a liquid accompaniment, I suggest honey ginger lemonade. Don’t skimp on the mint (or vodka)!

Spicy Swiss Chard with Carrots and Ginger

1 large bunch swiss/rainbow chard, washed and roughly chopped
Stems from chard, diced, optional*
2/3 cup shredded carrots (use pre-shredded, your grater will make them too soft)
4 scallions, white/palest green part only, sliced*
1 tbsp olive oil
2-3 cloves garlic
knob of ginger (same size as garlic)
about 1/2 tsp crushed red pepper flakes (depending on your taste for heat)
1/2 tsp fresh orange zest
Salt to taste

  1.  Heat olive oil in a large skillet over medium heat. Add garlic, ginger, and red pepper flakes. Watch it closely to avoid burning the garlic, and cook just until golden and fragrant, about one minute.
  2. Stir in scallions, carrots, and the chard stems. Cook 3-4 minutes, stirring frequently, until carrots soften slightly.
  3. Add chard leaves, orange zest and salt. Continue cooking, stirring often, for 4-5 minutes, until chard wilts to your liking.

*To avoid waste, freeze the scraps from your scallions and chard stems (if you’re not into the texture) to make vegetable stock later.