What I avoid

I do have a list of foods that I avoid (not to be confused with chemical additives to food that I avoid… a post for another day). One of the categories of food I avoid is processed meat. Deli turkey. Pastrami. Hot Dogs. Bologna. Like trans fats, it seems that studies done on heart disease shows a link with high consumption of processed meat, but not meat in general. The scientists don’t know exactly why (seems the more they study, the more they don’t know). In addition, this week in USA Today there was a story how anyone over 50 (LIKE that’s old or something) should not eat deli meat unless it’s heated to over 150F, because of a risk of listeria (a type of food poisoning more commonly associated with raw milk), especially fatal to the elderly and pregnant.  Just one more little piece of data to help just walk by the deli counter when shopping.

As a side note, I do eat bacon, salami, and prosciutto, especially when made by small suppliers, using traditional methods. In limited amounts. After all, this diet is an evolution: any diet that isn't, is hard to maintain.

But deli meat is pretty easy to avoid. It’s easy to just cook some extra meat (chicken, pork, etc) to use that for sandwich or salad. Or have tuna, or eggs. Or peanut butter. Or Turkey.

BBQ Turkey

It’s good to have a thermometer on your grill for this, although I’m sure you can get there from trial and error. Flames and lots of smoke BAD

Rub:

1 teaspoon of each:   Chili Powder (I like Ancho, but anything works, even Paprika for the spicy-adverse), Cumin, Coriander, Salt, Brown Sugar. And maybe some Tumeric.. something I will try next time I make this. Wood chips (mesquite or other).

Mix rub ingredients in a small bowl, then rub all over the half breast. Place in plastic (Zip-loc) bag and then into the refrigerator 4-8 hours.

About 30 minutes of starting to cook, place about a cup of wood chips in a bowl of water to soak. Prepare a drip pad to go under the turkey from foil, or use a small purchased foil pan. Place in the center of the grill, then light. Heat a gas grill for indirect heat (front and back on my grill). Using a double layer of foil, make a packet of the soaked wood chips, seal up, and then poke several times with a paring knife.

Put the foil packet directly on the burners (under the grill), pull the turkey out of the bag, and on the grill. Turn down the heat.. goal is to achieve about 325 ^oF. On my grill, this is on the low side of medium. Expect to cook about 25 to 30 minutes per pound, until an instant read thermometer reads 155.

Artichokes...

Name most any vegetable, and I can tell you at least 5 different ways to cook it.  But artichokes I always eat the same way.  Just steamed.   As a kid, I always dipped them in mayonnaise.  But now, I do a mayonnaise based dip based on the French version of mayonnaise called Aoili.  But (gasp) I do a shortcut using (gasp) real mayonnaise (as in Best Foods Real Mayonnaise, not mayonnaise you would really make).

Aioli – like dipping sauce

A big spoonful of plain 2% yogurt (Greek or regular)
A small spoonful of Mayonnaise

A small splash of olive oil (optional)
One small clove of garlic, finely minced
A big squeeze of lemon juice

Mix together with a small whisk. Perfect for Artichokes.

I'm always surprised at how salty this tastes..  since most of the bulk is from unsalted yogurt (goes to how much salt is in mayonnaise) and how much flavor a little lemon juice and garlic can add.

Here is a good way to steam the chokes... the only think I would add is to wipe the cut surfaces of the artichoke with a lemon slice, then throw the slice into the cooking water.  

And artichokes are in season!

An Honest Relationship with Honest Food

I have never been on “a diet". I’m not good at just doing what someone else has thought up (which might explain why I work for myself now). My diet is what I eat every day, not something that I go “on”, like a pill. I don’t even have a good label … I’m not a vegetarian, or gluten-free, not a junk food addict, not a locavore, or limit myself to raw food. I have given up on finding a one word description, but I think this is catchy: “A healthy relationship with healthy food.” Maybe it will be the title for my first book! So, what does this mean?

A healthy relationship: This means that I care about it, that I put effort into making it good, that I have fun with my food. It means not doing sneaky things, like going to a McDonalds drive-through and hiding the evidence. Or eating a whole container of ice cream because I’m sad. Or just eating crap because I’m bored. It means paying attention, and honoring the food you eat. 

 Honest food: right now, this is my biggest challenge. Honest food is real food, not a collection of chemicals. Cheetos are a good example of a chemical collection, not food. Most any 7 year old can understand that. But what about a tomato at the grocery store? Grown in Florida with lots of fertilizer and pesticides, picked when green by (likely illegal) migrant workers, gassed before buying to make it red. It looks like food, but doesn’t really taste like much. How about beef? Where the majority of the weight of the animal is added at a feedlot, fed government-subsidized, Round-up resistant genetically modified corn? Plus plenty of antibiotics since cows really aren’t plumbed to eat corn. And maybe a salt and chemical solution shot into the meat to make it even more tender and “flavorful.” Is that honorable food? Where do you draw the line? It would be nice to have meat from animals that lived a happy, natural life and vegetables from your local organic farmer but that’s hard to do. For some, impossible. You need to decide where you will make trade-offs. In the next few blogs, I will go through some of my rationalizations on what is OK to eat, or not. Or not much. 

 But meanwhile, let’s talk about Kale. It’s good braised, and a great addition to beans or soup. It’s really good for you. Unfortunately, it makes this year’s “Dirty Dozen" for pesticides. Fortunately, it’s something that is widely available at farmers markets (in the winter in Arizona, and I suspect most of the year in San Diego, although it grows best in cool weather), so that’s where I normally get it, either from an organic farmer, or one that doesn’t use pesticides. Organic is usually available at Whole Foods. But since Kale is so good for you, even if you need to buy at the supermarket (where its unlikely they will have organic) – go for it. You don’t eat it every day. Wash it well. And here is a way to make kale into a tasty treat – really, you can eat this like popcorn! 

Kale Chips

Serves 2

You can use any kind or kale.  The best for this is the Tuscan Kale (dark long leaves), but the more typical green curly leaf is good too.

1 large bunch of Kale, washed and dry

Olive oil (~ 2 tablespoons)

Salt

Pre heat oven to 350F, use convection if you have it.  Cover 2 large sheet pans with parchment paper.

Remove the heavy center stem from the kale.  You can do with a  knife, but generally I just hold the stem in one hand, and pull the leaf off with the other.  For large leafs, tear in half or thirds.

Make a pile of kale leaves on each pan.  Add about a tablespoon of oil to each.  Mix well with your hands, so that eat leaf is nicely coated, then spread out evenly.  There should be a single layer.

Put the pans in the oven.  After about 8 or 10 minutes, toss the leaves, they should be limp and maybe starting to dry.  Cook for another 5 to 8 minutes, or until nicely crisp (a bit brown) but not too dark.   Remove from the oven, salt and toss.   Slide into a large bowl and enjoy!

New food guidelines

“Make half your plate fruits and vegetables.”  This is one of the key messages from the latest update to the USDA’s dietary guidelines, but will this change eating habits?    Likely not.

Why don’t adults eat lots (like half your plate lots) of vegetables?  

Some people truly don’t have the access or means to eat right (or sometimes eat at all), but that’s not the problem I’m tackling. My friends are generally educated, well-meaning, have access to fresh and frozen produce, and enough money to buy food. One reason vegetables get skipped is they are not convenient. You can’t get them at a drive-through. We don’t see ads for yummy vegetables on TV, we don’t pass farmers markets with big neon signs on the way home from work. The kids are not nagging you for them.

But I don’t want to discount the likability factor.  Often vegetables we get  are old, bland, and / or overcooked plus selectively bred for looks and shelf life instead of taste.  It’s not a wonder we don’t eat vegetables.

So, how to change?  Start by cooking a really tasty vegetable dish, even if just once or twice a week (but every week).  The best place to get really good, fresh vegetables is the farmers market, do try (look beyond the jewelry, candles, and crepes). This is prime season in Arizona (and California - but there, prime season runs all year).  But… you can just go to the grocery store.  Look for the freshest things: not to discriminate, but in general, this will not be asparagus from Peru, even if it’s organic.  Buy no more than a week’s worth of produce, less if you don’t know what your week is going to look like.

So…The last post for Sautéed Broccoli looked so good …  you’re excited.  You went to the farmers market. By the time you finished your crepe, the broccoli was gone.   You went to the store.  But they just had some nasty, wilted, sad looking broccoli.  But… there were some awesome looking green beans.  Guess what?  That broccoli recipe will work for green beans.  In fact, it will work for most any vegetables!  Don’t have a lemon tree in your back yard?  Use some other acid… like a bit of the gourmet vinegar you got as a gift and don’t have a clue how to use.   Don’t like red pepper flakes?  Use some other herbs.  Big date tomorrow and don’t want garlic breath?  Use some shallots.  Need to “man it up”?  Use some bacon.   Honestly, skip everything but the fat and salt, and they will be good if you started with good vegetables.

Sauteed Vegetables: The generic technique

ANY Vegetable* (enough to feed however many people, but don’t crowd the skillet)

Water (enough to steam)

Fat: Olive oil, butter, vegetable oil, rendered bacon fat (save the crispy bacon to go on top)

Aromatic: Garlic, onion, shallot, or red bell pepper

Herbs: red pepper flakes, mustard seeds, thyme, rosemary, parsley, orange peel, or curry

Acid: Lemon, lime, or orange juice, or wine or cider vinegar, wine**

Salt.  Pepper.

Clean and chop the vegetable into nice pieces.  Put in a skillet, and  enough water to cover the bottom.  Put on high or pretty high heat.  Stir and cook until they are almost done and water is gone (add more water if needed).  Add the fat, then aromatic, spices and/or herbs it a spot in the middle. Stir until fragrant (less than a minute).  Add the acid, and a touch of salt, and some pepper if you want.

My favorite combo’s (olive oil unless otherwise mentioned):

Green beans, garlic, red pepper, lemon (just like the broccoli)

Kale, garlic, sherry vinegar

Green beans, garlic, mustard seeds

Green beans, bacon, red pepper

Cauliflower, onions, curry, OJ

Asparagus, shallots, orange rind, orange juice

Carrots, butter, thyme (can skip the acid and carrot is an aromatic)

Zucchini squash, bacon, onions

Spinach, onions, bacon (skip the acid)

Mushrooms, shallots, red wine

* Exceptions:

Baby spinach:  this will cook in like 30 seconds.  Start with the hot fat (and a little water if the spinach is dry). 

Mushrooms: there is enough water in the mushrooms, start in oil and sear.  Finish with red wine.

Potatoes:  Too starchy.  Either start in a lot of water and drain, or just fry in hot oil.  Add a bit of water to help steam.

** wine as the acid: you can use this as the starting liquid instead of water

*** For more than 3 or 4 people, or to do ahead:

Cook the vegetable in a large pot of boiling water until almost done.  Then put directly into a bowl of ice water.

 I love the feedback from the last post (keep it coming!).   

4th Anniversary!

Can you believe it? The blog is 4 years old.  And time for a change:  Instead of just writing about what ever … food, books, travel, and a few rants, the focus is going to be on healthy eating.  There still may be some books and rants, but books and rants on healthy food.

Why?  Because I believe that the typical modern diet is slowly killing my friends and family.   Pretty strong words.  I certainly don’t have all the solutions.  But I have found some ways to eat better.. and not just recipes or things to eat (or not), but changes in eating habits.  Change that  didn’t happen overnight; but habits that over time focused on eating more good food, and getting the crap out of my diet. This went hand-in-hand with learning what was good… or not, which is not simple in today’s environment where real “experts” are gaining new knowledge about the human body, and how it interacts with food (which is changing a lot of previous recommendations on what to eat), which is compounded by marketing from the agribusiness who are just trying to get more of our food (and tax) dollars.

Anyway, I would like to use the blog to share what I have learned, and hopefully help everyone live a little better.

To start… my current favorite way to eat broccoli:

Sautéed Broccoli

Serves 2

1 bunch (2 medium sized heads) of broccoli

Water

1 tablespoon olive oil

1 – 2 cloves garlic

Pinch of red pepper

Shake of salt

Squeeze of lemon juice

Wash the broccoli, cut off the flower parts and separate the pieces into about 1 – 2 inch clumps.  Cut off the bottom inch or two of the stem if it is tough, and slice the rest (you might want to peel first).  Put the prepared broccoli in a large (10-12 inch) skillet, and put in enough water to cover the bottom by a ¼ inch or so.  Place on the stove and turn to high.  When the water starts to boil, stir the broccoli around so it steams evenly.  Cook until its bright green and just starting to soften, about 3 minutes or so.  The goal is to dry off the water about the time the broccoli is done (you can add a bit more water as needed). Then, make an open spot in the bottom of the pan.  Add the oil, garlic, and red peppers. Stir and cook until the garlic is fragrant and broccoli is coated with oil (about 30 seconds) then remove from the heat.  Add a bit of salt and a squeeze of lemon to taste.  

Merry Christmas!

This has become traditional at our house for dinner on Christmas Eve

Clam Chowder

8 SERVINGS TIME: 1 ½ hours

2 13 oz cans of chopped clams

2 cups potatoes, cubed

1 cup onion, chopped

1 cup celery, chopped

¾ cup butter

¾ cup flour

4 cups milk

1 teaspoon salt

½  teaspoon sugar

½ teaspoon pepper

½ teaspoon sage

Combine clam juice, vegetables, and enough water to cover. Bring to boil and simmer until vegetables are tender (30 to 40 minutes). 

Make white sauce:  Melt butter in medium sauce pan over medium heat.  Add flour, and stir to mix.  Cook for a few minutes.  Add milk slowly while stirring.    Cook, stirring constantly, until sauce starts to thicken (warming milk in microwave first makes this go quicker).  

Add white sauce to vegetable mixture.  Add clams and spices. Simmer for 15 minutes.  Serve hot.

Pumpkin Muffins

Roy is blaming me for a somewhat orange skin color due to all of the pumpkin and squash I have been feeding him.  It started a week ago with pumpkin muffins, then pasta with roasted butternut squash, then brunch yesterday that started with a roasted butternut squash salad and ended with pumpkin mousse crepes. There was a Prosciutto and Asparagus Strata and Lox and Bagel-less Salad so its not like there have not been other things to eat.  However, most of the remaining squash from the salad went on a pizza tonight… Guessing the creamy roasted butternut squash soup will not be on the menu tomorrow night.

Anyway, Pumpkin Muffins are a very easy muffin to make (no chopping or food processor needed).   

Not to change subjects, but a note on flour:  in my quest to eat foods that are closer to their whole (and un-fortified) state, whole wheat is an obvious choice over regular all-purpose flour.  But regular whole wheat has a pretty distinctive taste and color, and doesn’t easily substitute into most baked goods.  But white whole wheat, which is whole wheat flour made from white wheat instead of red wheat, cooks up much  more like AP flour.  King Arthur Flour makes it, and I can find at Trader Joes or Safeway.   In most muffin (or quick bread) recipes, you will be hard pressed to tell that half of the flour is white whole wheat.  I’ve been using all white whole wheat in muffins and they still come out great. 

Pumpkin Muffins

2 cups flour (unbleached all-purpose, white whole wheat, or a mix)

2 tablespoons oat bran 

2 teaspoons baking powder

½ teaspoon baking soda

¼ teaspoon salt

½ teaspoon cinnamon

¼ (scant) teaspoon fresh ground nutmeg

2 eggs

1/2 to 2/3 cup brown sugar

¼ cup butter, melted

¾ cup milk (or soy milk)

¾ can pumpkin (or more… save some for the dog!)

½ cup raisins

Pumpkin seed or sliced almonds for topping

Oven:  400oF

Put dry ingredients in a small bowl, and mix with whisk.

Combine eggs and brown sugar with a whisk, mix in butter, then add milk, pumpkin, and raisins.  Mix well.  Fold in dry ingredients.  Place in greased muffin pan.  Sprinkle pumpkin seeds or almonds on top, making sure none stick out too much.

Bake for 20 minutes.