In Defense of Food: Review

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

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

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. 

Technique: Flash Freezing

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

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

Ingredient of the week: Zucchini

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

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.

Ingredient of the week: Swiss Chard

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:

Breakfast strategies

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

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!