bread alone

I usually eat a slice of bread every morning. I cover it with creamy (or, when I’m in the mood, crunchy) peanut butter and half of a sliced banana. Latley, however, I’ve been sick of the cheap, poorly made bread I’ve been buying for the past year now.

Last month, I discovered Bread Alone. Believe me when I say I will never eat generic bread again.

Why do I love Bread Alone?

• It’s organic and has VERY minimal ingredients
• It’s local (the bread is baked in New York’s Hudson Valley)
• The bread is baked fresh and never frozen
• The bread is sold at most supermarkets in NYC as well as cafes and farmer’s markets
• You can absolutely taste the quality. You know how corner store bread (even whole wheat) does that thing where you can squeeze it and it condenses into a ball and then it will slowly take “shape” again. Not this bread. It is fluffy and and firm with no added fillers – or whatever the heck is in cheap bread that makes it do that.

It is a little more expensive, I paid about $4.50 for a loaf of whole wheat, compared to $2.50 that I pay for the low quality whole wheat bread. But it’s time to start shelling out more money for things that are important in life. And there is nothing more important than what we eat.

pan seared

I just realized that I never made fish and blogged about it before. Probably because I never really cook fish. But this was the BEST fish I have ever. Ever. Ever, ever, ever made.

And pretty simple actually.

Part 1: The fish

Here’s what you do:

• buy a fresh salmon steak (fresh means it shouldn’t have a fishy smell)
• clean it with vinegar. This also gives it a little flavor
• rub it in a little salt and pepper (both sides)
• heat 1 tablespoon of olive oil on med-high just before it reaches it’s smoke point – then add the fish. Cook on one side until it looks crispy then flip over. Also shake it around a little bit. You know, like they do on cooking shows.
• meanwhile the oven should be preheated to about 325
• put the fish on a glass or aluminum tray and bake until fish flakes easily with a fork. It should be around 10 or so minutes. But keep checking.

Part Two: Mango Salsa (Got this recipe from Chef Mu’s cooking demo…or something like it)

What you need:

• mango (soft)
• green onion (maybe 2 or 3 pieces)
• cilantro
• jalapeno pepper (half of one – seeds removed)
• lime (1 or 2)
• garlic (1 or 2 cloves)

What you do:

Chop, dice and mix it all together. Couldn’t be easier. Let the food processor help if you need it to.

I JUST figured out that the only way I can master the spelling of “vegetables” is by breaking it down to vege and table.

Anyhoot. This is nothing new or wild and crazy but sometimes it just takes a picture to give you a meal idea or stimulate new ideas of your own.

t'was nice

yum

The deets:

• The salad was just lettuce, shredded carrots, an assortment of olives with olive oil, apple cider vinegar and pepper. I forgot to put garbanzo beans! That would have been great.
• The bread was toasted with a bit of lemon and pepper goat cheese, sliced tomatoes and fresh sage and basil (inspired from the recipe below)
• And of course I added my 2 % greek yogurt with grapes and blackberries.

Very easy, hearty and delish.

smells nice

My girl Marly is the QUEEN of chickpea recipes. The other day I went to her house and she made a delicious curry chickpea dish. I love them because they are so cheap and versatile. The next day I decided to make a spin off of her recipe.

Here’s what you need:

• Can of light coconut milk
• 2 cans of chickpeas
• 1 tablespoon of thai red curry paste
• 2 tablesppons of curry powder
• 5 green onions (or whatever onion you have)
• Fresh Basil
• Potatoes (I think Marly used roasted squash instead)
• Salt and pepper to taste

Here’s what you do

• In a small pot of boiling water, add chopped potatoes and cook until they become semi-soft
• In a big pan, heat coconut milk and then add red curry paste. Stir until it dissolves.
• Add chichpeas. Then add cooked potatoes.
• Add curry powder.
• Lastly add the chopped green onions and basil (then salt and pepper).
• I served with whole grain rice.

cooking

sorry the pesto isn't on better display

Pesto is soooooooo easy. All you need is basil, olive oil, nuts (I use almonds because it’s all I have. Lost of people use pine nuts) and garlic.

For this recipe I used about 3/4 cups of EVOO, a handful of almonds (I chop them into three parts first to give the food processor a break), a cup or so of fresh basil and 3 (ish) cloves of garlic. If you are worried about garlic breath (which this recipe is sure to cause) use less garlic. For non-vegan pesto you would add maybe 3 tablespoons of parmesan cheese. You can also add salt and pepper to taste.

Next you chop this up in the food processor for a couple minutes and you have yourself some pesto.

And if you want to make sandwiches, buy a fresh baguette, toast it and spread the pesto on each slice. Then add whatever you want inbetween (I used avocado, tomato and basil). Great picnic food.

hi there

This week, the Journal of the American Dietetic Association published a study that aimed to determine the effectiveness of a 6-week beauty salon-based health intervention, Steps for New You, in improving, physical activity, and water consumption behaviors in Black woman.

The reasoning: African Americans, especially women, have low fruit and vegetable consumption, which is related to higher rates of obesity, morbidity, and mortality in comparison to whites. Community-based approaches are recommended to address this problem, including beauty salons, which are conducive environments for health information dissemination.

The intervention included scripted motivational sessions between the cosmetologist and clients, information packets, and a starter kit of sample items. Data were collected using pre- and posttest questionnaires.

The results: The mean intake of fruit and vegetables was significantly higher for those who were in the intervention group, compared to those who were not. These findings suggest that the intervention may have had a positive effect on fruit and vegetable consumption by treatment group participants. However, further work is needed to refine the methodology, especially strengthening the intervention to increase physical activity and water consumption.

Interesting. Whatever works. Would you be receptive to people pushing you to increase your fruit and veggie consumption while getting your hair done?

8am was Organic Chemistry

3:45pm was Developmental Nutrition

6pm was Recent Developments in Foods

Li-ter-a-lly, my lucid dreams last night looked like this (frankly, I was kinda scared I couldn’t make them stop):

chain propagation steps in the monochlorinaton of methane

soaponification reaction. We actually did this in lab and made soap! Betcha didn't know soap is made out of 3 fatty acids and sodium! (Shortening and salt)

carbohydrate reactions, which surprisingly, was the easiest material we covered

Not joking! Reactions, over and over and over and over and over and over again (followed by a very disturbing nightmare). Anyone who has taken Organic Chem knows you have to know allathat TIMES 379.  I can’t. Actually I did, but the exam was tricky…so…(fingers crossed?)

I digress.

The point of this post is to say that on my way home, I decided to treat myself to a mini-sweet potato pie ($1 at Abu’s Bakery) and a Haagen Daz mini cup (can’t beat 3.6 ounces!). Oh, and a glass of vino. Remember: everyone deserves a treat from time-to-time (albeit small portions), so make sure to balance all of your hard work and healthy meals with something  that isn’t so perfect. You’re taste buds (and spirit) will thank you for it.

Ok – now time to study for my two finals tomorrow. Say a prayer ya’ll!

mmm

**UPDATE**

I got 4  A’s and a B+ in Organic Chem! Thanks for anyone who said a prayer. That was THE most challenging semester of my life! =)

My prof. gave us each our own baggie of compost from her yard. This is what it looks like when it's all said and done. Can't wait to get another herb garden going this summer.

Today in class my professor held a lecture dedicated to composting. If you are not familiar with composting, check out her quick and simple how-to video that breaks it down:

Video: Composting – An Alternative To Dumping Kitchen Scraps

Why is composting important? According to Composting.gov, composting reduces the amount of waste each of us sends to the landfill.  In fact, up to 30% of the material we send to landfill is organic and could be composted at home.  Composting has other benefits too. Applying finished compost returns nutrients to the land, holds moisture in gardens and on lawns, contributes to watershed health by controlling run-off and naturally fertilizes and provides structure to the soil.

Now, for those of you who live in an apartment (like me!) with no backyard, there are options for you (and me!) as well.

1. Get an indoor composting bin. Vokashi has created a line of buckets using recycled plastic for indoor composting.

2. Find a community garden in your neighborhood that will allow you to drop off your scraps. Greenmaps.org offers an interactive map of places that accept green matter. I just found a location ONE block from my apartment. Holler!

3. Find a neighbor who composts and ask if you can drop off your fruit and veggie scraps. It’s a win-win for everyone!

Lastly, this list highlights what you can and cannot compost, for your records.

goat cheese and raspberries

Whole-Grain Toast with Goat Cheese and Raspberries

We’ve pared it down to the essentials: minimal ingredients, few steps, and a hassle-free cleanup. A great breakfast, lunch, or dinner doesn’t get easier than this. We created these recipes with flexibility in mind. Adjust the quantity of the ingredients depending on the flavors you like best and the number of people you’re serving. Toast sliced whole-grain bread; let cool slightly. Spread with goat cheese, top with berries, mash with a fork.

greek yogurt and veggies

Greek Yogurt and Vegetable Sandwich

Spread a slice of whole-wheat bread with plain Greek yogurt. Add grated carrots, sliced avocado, chopped walnuts, and sunflower sprouts. Drizzle with extra virgin olive oil, season with sea salt and pepper, and top with another slice of bread.

remixed lentil soup

Lentil, Carrot, and Lemon Soup with Fresh Dill

Simmer 3/4 cup French green lentils with 4 chopped carrots, 2 sliced garlic cloves, and 1/2 teaspoon sea salt in water (enough to cover by 2 inches), until tender, about 20 minutes. Stir in juice of 1 lemon, season to taste, and add about 2 tablespoons chopped fresh dill to each bowl before serving. Serves 4.

steamed white salmon

Steamed Wild Salmon with Fresh Herbs and Fennel

Steam skinless wild salmon fillets with fennel wedges in a lightly oiled steamer basket until salmon gives when pressed, about 6 minutes. Stir a mixture of chopped herbs (parsley, basil, tarragon, chives, dill, fennel fronds) with minced shallot, extra-virgin olive oil, and a splash of white-wine vinegar or lemon juice; season to taste. Spoon over fish.

tortillas

Corn Tortillas with Corn, Peppers, and Mashed Beans

Mash pinto or black beans with a pinch of ground cumin and a little olive oil. Saute corn kernels and sliced mixed peppers (hot or sweet) in olive oil with chopped garlic. Toast corn tortillas briefly. Spread bean mash on each tortilla and top with corn and peppers. Top with a sprinkling of cheese if you like.

oh em gee

Heirloom Tomato Sandwich with Herbs and Creamy Tofu Spread

Pat dry 1/2 block extra firm tofu and blend with 3 tablespoons safflower oil, 1 tablespoon extra-virgin olive oil, and 2 tablespoons lemon juice; season to taste. Spread onto sliced whole-grain bread and add tomato slices. Top with a handful of herbs, such as parsley, basil, chives, and cilantro. Season with sea salt.

**UPDATE**

I made the Corn Tortillas with Corn, Peppers, and Mashed Beans. Super delish and easy. I sprinkled fresh chopped oregano on top.

i did it!

served with cilantro rice and a garbanzo bean salad

This is the best broccoli recipe ever. Ever, ever, ever. No for real though, there is only one broccoli recipe that comes close to this one, and that is Pasta Pamadoro’s broccoli saute.

Anyway, I got this recipe from The Amateur Gourmet blog about a year ago and I’ve been making it ever since. It’s super fast and easy and when I first discovered it I was making it every night for a week. No lie.

Here’s what you need:

• 1 head of broccoli
• 1 lemon
• freshly shaved parmesan cheese (shredded or grated is fine too)
• 3 cloves of garlic
• 3 tablespoons of olive oil
• Salt to taste

Here’s what you do:

• Preheat oven to 375
• Do not wash the broccoli. Weird, I know. The key to this recipe is keeping the broccoli very crunchy! Adding any moisture will decrease crunch. (So get organic if you can.)
• Chop broccoli (removing florets only). Add to glass bakeware (aluminum is fine too). Drizzle with one tablespoon of olive oil.
• Chop garlic
• Heat garlic and broccoli in glass bakeware.
• Bake until the broccoli turns slightly brown at the edges (10 to 15 minutes). Remove from oven.
• Add the remainder of olive oil
• Squeeze lemon on top
• Add 2 tablespoons of parmesan cheeses, let it melt on the broccoli.
• Enjoy!