Feeding our children.

A father recently reached out to me, asking for food suggestions for his 2 sons. He says "I want to feed them well without breaking the bank. My older son is so picky... bread, chicken nuggets, meat... he likes. Eats but complains about carrots, tomatoes, cucumbers (eats middle with seeds). I want to have him eat food that I prepare for myself, but don't want to force him... it leads to tears, anger and frustration on both our parts. Suggestions?"

I have been feeding my children for 13 years now, and these are a few of the typical comments I hear when I serve them a meal: ''This again???... I'm sick of... I don't like... I hate... What is this???... This tastes salty... This looks weird... I'm not hungry... She looked at me funny... I'm tired... I want juice...'' Thank yous and please are optional...

What do our kids need? When it comes to their health and well being, kids need parents to be parents, not friends. It's ok to insist; if you think about it, don't our kids do that to us all the time? They ask us parents for whatever they want over and over and over, until we give in out of sheer exhaustion. So why not employ their technique on them? Ask and ask and ask until they eat that one piece of spinach, forkful or collards, cabbage, beets, sweet potatoes, cauliflower...

When trying new, different foods, ask your kids to try just one bite. They may resist at first, but don't give up. If kids get used to the idea that they are expected to try at least one thing, or one bite, at meal time, that is already a big accomplishment. Don't give up.

Do away with juices and snacks so the kids are hungry at meal time. When we are hungry, everything tastes wonderful. Let your kids help you cook, patience and time permitting that is... as their curiosity may override fear when it comes to tasting what you made together.

Kids resist vegetables, they're wired that way; they love and crave fat, carbs and sugar. But gently insist, at least a bite. Complaining, or even a few tears... won't kill them.

A few basic meals...

• Kibbies: pour 1 cup of boiling water over 1/2 cup of raw bulgur, and let it sit for about an hour; discard excess water. Add 1Lb (pound) of ground meat, salt to taste, and a little  (a teaspoon) of dry oregano. Mix, and shape into 2 inch ''footballs." Bake for 1/2 hour at 400 F, or until golden brown.
•  Chicken soup with brown rice and/or noodles (whole wheat), and vegetables: that is a great way for kids to eat their vegetables, as they sip the broth in which they have cooked.
• Roasted potatoes: add some sweet potatoes to the regular potatoes, make sure the kids try at least one...
• Whole wheat bread and whole wheat English muffins: instead of white bread.
• Roast chicken: instead of nuggets... and of course look for the good luck bone in it. Use the carcass to make chicken broth for your next chicken soup; boil it with a couple stalks of celery, a carrot, an onion, and herbs of choice (parsley, bay leaf, rosemary, thyme, oregano, basil...). Once you have a nice-looking broth, pour it through a colander, and peel the rest of the meat off the bones. Discard (or give to the dog) the cooked stuff, put the chicken meat back into the broth, and use it for your next vegetable, or chicken-noodle soup.
• Scrambled eggs, omelets... with or without cheese, spinach, mushrooms, onions, tomatoes.
• Brown rice with ground beef, mixed- super yummy. Make both separately, then mix.
• Edamame: with salt.

• Vegetables: broccoli, cauliflower, green beans, sweet potatoes, arugula, carrots, onions, radishes, spinach, cabbage, collards, cucumbers, zucchini, parsley, tomatoes, sweet peppers, green onions, kale... and yes, lettuce has just about 0 nutrients... don't waste your money on it unless you use it to mix with more nutrient-rich greens.

• Tofu: sautée 2-inch tofu squares in olive oil. Or bake it, coated in salt and olive oil, at 400 F.

• Whole wheat pasta: serve mixed, or side by side, with broccoli, chard, green peas, basil, parsley or spinach... and butter.
•  Quinoa: warm (with butter); or as a salad, cold (with olive oil, nuts, cranberries, feta cheese...)
•  Corn bread: made in the cast iron pan...
•  Lasagna... they can help you put it together, it's fun and easy if you buy ready-to-bake pasta.
• My daughter loves making Latkas. Think of Latkas as Jewish hash browns; as long as you stick to eggs, onions and potatoes (no zucchini), they are straight forward to make, and cook just like pancakes on cast iron.

Cooking takes commitment. And commitment is hard to give when time is short, we are tired from work, grocery shopping, kids fighting, homework, projects, bills, house cleaning, laundry... and it takes time to cook. It may not be as "easy" and ''quick'' as the "easy quick recipes" say they are. But it is so worth it!

Don't give up. The day does come when you are able to finally share a real meal with your children, and see your own kids eat and enjoy eating well... and hear them talk to their friends about good food and personal health. That is the magical day when you know that your kids will be ok... it does come, I promise!

2013 Food Challenge.

Cast iron forever!

I have been fortunate to meet many climbers this year, a lot of them in their 20's. While I was amazed at their strength and stamina, I was also in awe of what they lived on:

Some opted for everyday carbo-loading by consuming vast amounts of "Special K," while running up and down the Grand (elevation: 13,770) as if it were a 3 mile jog down the road. Others chose protein: eggs, burgers and bacon everyday, again going up and down diverse high altitude peaks several times... weekly. Others just went for the sugar: Pop Tarts, Snicker bars, Tweezers... any junk food really, and/or whatever was on sale at the supermarket, as they spent days at a time traversing peaks... and last but not least, there were also many who lived on ready-made frozen dinners, canned and/or frozen vegetables, canned soups... basically all varieties of processed food, and again putting in hours of workouts daily, and difficult climbs weekly.

While the exercise load was tremendous, I did see and hear complaints and concerns about weight gain. How can super active people in their 20's and 30's possibly gain weight?... yes, it's possible:

No

Food.

I experienced it myself when I came to the US. I was not very active in Brazil, but I did walk everyday (no car) and ate a diet of mostly rice, beans, and an incredible variety of fruits and vegetables. When I moved here, to Boston, I continued to walk even more. But I was 16, and had no idea what eating was all about. I was happy to eat Wonder Bread, Pringles (so delicious!), cereal with vitamin D-fortified milk, eggs, hot-dogs, tuna sandwiches, pizza slices, breaded chicken sandwiches from Burger King, donuts, danishes, ice-cream... and not so many vegetables. I quickly gained weight as a result, and was constantly sick- plagued with colds, sinus infections, ear infections... It took my sister visiting me, scolding me on my diet, and teaching me from scratch on how to buy and eat fresh fruit and vegetables, grains and beans... to change my habits. In short, I had to thoroughly reeducate myself on how to eat in order to maintain the weight and size I had in my 20's... into my 40's.

The beauty of changing habits is that we have an incredible ability to adapt to the new- as long as we give ourselves the chance to do it...

Dark leafy greens = good for the blood

The hardest part of changing eating habits, or any habits for that matter, are the first days. Those are the days that are spent battling the mind, back and forth. Will against ego, change against comfort, fear of ridicule, self-doubt, self deprecation, self beating, confusion, darkness, depression... yes, I have named them all, because I have been through it all, with food and smoking as well... but it is doable. Even giving up donuts and ice cream is doable. I promise.

Start slow, one step at a time. Don't try it all at once. It's too overwhelming, and easy to give up that way.

Go for one change a week. If one week is not enough time to get comfortable with that one change, take 2 weeks, or 3, or a month. A month of one eating habit change is better than no change at all.

So for you, super strong dudes and dudettes that have helped me so much with climbing and work out tips and advice this year... here goes a weekly food post to help you on your own quest for health, strength, and a fearless mind.

Just say no...

Getting started... Most folks lack adequate pots and pans to cook with. If you fall into that category, you may be eating out a lot, and/or "cooking" with the microwave.

Eating out, while convenient, does take a toll on your health if you make it an everyday habit. The reason is, restaurants want folks to love their food... so they will unabashedly use salt, butter, and all kinds of oils... in abundance. Yes abundance is great, but not when it comes to not-so-great ingredients. Remember that most restaurants are trying to make a profit however they can, so the rule is to use the cheapest ingredients possible. That means antibiotic-and-hormone-rich butter, cheese, eggs, poultry and meat, and veggies grown with pesticides. And an abundance of regular salt (sodium), saturated oils (cholesterol), and sugar. As for microwave cooking... that is not cooking!!!! It involves frozen dinners, and/or heating up stuff. Not cooking!!! If I can think of one appliance I'd see in hell, it'd be a microwave.

Big pot

Now that you know my idea of hell... let's move on to step zero: go out and get yourself a pot. Get a fairly big one, then, because that way you will be able to make pasta, soups, stews and beans with just that one pot. You can find your all-in-one pot at a supermarket, wall mart, target, online at Amazon and/or kitchen shops, Good Will... basically anywhere. But make sure your pot is stainless steel, not Teflon or Calphalon. Enamel or cast iron are also great. No aluminum either, as it is associated with Alzheimer's. Aluminum is  unfortunately the metal of choice in restaurant cookware, as it is a great conductor of heat, but not so great a conductor of health (http://www.freshfoodunderground.com/2010/02/on-quest-to-get-rid-of-teflon.html). Very important. Now that you have a nice sized pot... let's start.

WEEK 1

WHOLE WHEAT PASTA

Why whole wheat pasta? Because whole wheat foods are less processed, and have more naturally-occurring nutrients, instead of the chemical vitamins and additives that are added to foods like "special K." Whole wheat has lots of fiber as well, which is important for maintaining a good rhythm in your body and keep things moving the right direction. Whole wheat pasta is also simple and easy to cook. 11 or 12 minutes, and you are done. If it is organic that is great, but if not, that is great too. I have in my pantry both organic pasta from the health food store, and non-organic pasta from Costco. And white pasta as well.

Penne, my favorite! 

Now that you have a box or 2 of whole wheat pasta, substitute one "old" menu item for "pasta" this week. Try it once, a couple times, or use and abuse and go for it every day. If you get sick and tired of it, there is always next week, or the old menu, right? so go for it. No fear.

So then back to basics... cereal folks, you have just created a whole new dinner meal by simply opting for "pasta" for dinner instead of cereal. Add butter and salt to the pasta, and you are set. Protein folks, serve your protein with pasta.; pasta with meat, pasta with bacon and meat... for the junkies, put mapple syrup in the pasta... and for the frozen dinner gang... add some of the frozen vegetables to the pasta at the end of the cooking, or sautee the veggies with butter and/or olive oil, and throw them on top of the pasta when it is done... and you have a meal.

Penne, chicken, broccoli

If you don't like the pasta you bought, try a different brand. Also, try going back and forth white/whole wheat and see if you eat less or more of one versus the other... or if you notice any change in how you feel afterwards. Try cooking it with olive oil, and then with butter... more or less salt, spices, pepper. Create what pleases you and makes you feel good. You are not restraining and constricting yourself, you are expanding your horizons.

And please ask questions! Write anytime. I am here to help, and I am excited for this process to begin. Recipes always welcome as well! Here is to great cooking this year!

Down to Earth Farm

Brian and Kristin Lapinski started Down to Earth Farm in November of 2007.

Brian always felt a calling to the sustainable food movement. After graduating from the University of Florida (UF), where he earned a Bachelor's Degree on Sociology, and a Master's Degree on Community Development, he travelled as far as New Zealand and Australia in order to internship and learn more about organic agriculture. The Lapinskis then returned to Jacksonville, their hometown, and moved into 2.5 acres on the Westside, where they started their farm.

Brian is committed to farming sustainably; he uses cover crops and composted animal manures for fertilizers, uses no synthetic pesticides, and practices crop rotation to improve the soil and fight bugs and disease. All of Down to Earth's planting, weeding and bug squishing are done by hand. Down to Earth is not certified organic, but if you visit the farm you will see for yourself how their food is grown- as opposed to relying on labels and stickers. I have visited the farm, picked and eaten straight from the plants, as well as purchased eggs from them. Their vegetables, and eggs, are beautiful, tasty, and grown with care.

It is well worth it to take a trip, on Saturdays, to the Riverside Arts Market, and find Brian and his assistants there between 10am to 4pm... or the Beaches Green Market, from 2 to 5pm.

Brian will be more than happy to answer any questions you may have. And he is willing to discuss- and educate those interested at any time, on the different kinds of kale selections;  beet, sweet potato, turnip and collard greens... radishes, green beans, broccoli... arugula, tomatoes, carrots, potatoes... eggs and flowers.

I am grateful for the work of farmers like Brian that make it possible for us to enjoy the bounty, and beauty, of locally grown vegetables.

Irradiated food.

I look at this sign and it looks so benign. A green, growing vegetable. This is the Radura sign, which shows that food has been irradiated.

I had never seen this sign anywhere except when studying microbiology a couple days ago. I was taking a quiz on the different methods of microorganism sterilization, and came up on this question: ''What is not a benefit of food irradiation?'' The correct answer, in that case, was that it renders the food ''not as nutritious'' as its non-irradiated counterpart.

Interesting. I know that conventional, non-organic dry spices are irradiated. But I had no idea how many more conventionally-grown vegetables and fruits are irradiated in order to be sold in supermarkets. Not only vegetables and fruit, but grains, meat, pork and poultry as well.

This is a list available at the UW Food Irradiation Education Group. It shows foods that are irradiated, and for what purpose. Note that it does not kill bacteria, only reduces it. For bacteria to be killed, more radiation is necessary. Viruses are resistant to the irradiation doses approved for food.

Approval	Food	Purpose
1963	Wheat flour	Control of mold
1964	White potatoes	Inhibit sprouting
1986	Pork	Kill Trichina parasites
1986	Fruit and vegetables	Insect control Increase shelf life
1986	Herbs and spices	Sterilization
1990 - FDA 1992 - USDA	Poultry	Bacterial pathogen reduction
1997 - FDA 1999 - USDA	Meat	Bacterial pathogen reduction

This site also states that ''Irradiation is a safe and effective technology.'' There is no mention about the loss of nutrients, which I had read about in the microbiology quiz. According to  Food and Water Watch, irradiation causes the formation of free radicals, which interact with vitamins to alter and/or degrade their structure. Add to that the longer shelf life that irradiation gives food, plus the fact that produce looses vitamins as it ages... and I come up with basically no vitamins left. Here are a couple examples of vitamins that are affected by irradiation. Thiamine is vitamin B1.

FOOD	LEGAL DOSE OF RADIATION	VITAMINS LOST
Mango6	1.0 kGy	Vitamin C
Mandarin orange7	1.0 kGy	Vitamin C
Grapefruit8	1.0 kGy	Vitamin C
Apple9	1.0 kGy	Vitamin C
Potato10	1.0 kGy	Vitamin C
Oats11	1.0 kGy	Thiamin
Wheat flour12	1.0 kGy	Thiamin
Pork13	1.0 kGy	Thiamin
Chicken14	3.0 kGy	Thiamin & Vitamin E
Turkey15	3.0 kGy	Thiamin
Beef16	4.5 kGy	Thiamin
Lamb17	4.5 kGy	Thiamin

I know for a fact that my body is not capable of synthesizing its own vitamins, and that I must obtain them by eating food that contains them in order for my body to function properly. What is the point, then, of eating produce that has no vitamins?

I think back on the Radura sign, and wonder why I have never seen it.

Apples and Cobalt 60

The information is out there. But it is hard to find, and confusing. Some articles say school lunches are irradiated, others say it is not, some say fruit is irradiated, others say fruit has only been ''approved'' for irradiation... and then I read the rules on irradiation labeling. It reminds me of one of those kids games that, no matter which route you take, you end up in the same place ==> no label.

The FDA, USDA and other government agencies create the regulations that control and manage the food we eat; in this case, the labeling of the food we eat. The FDA also manages to frequently employ former executives of corporations such as Monsanto's Michael Taylor. Conflict?

I have also found conflicting information on the safety of food irradiation. Articles in the  NY Times and Grist list pros and cons; the Organic Consumers Association gives me info on free radicals, public health, and a detailed analysis of the FDA's food irradiation brochure.

The USDA site supports food irradiation, and gives me facts on the safety of irradiation.

The USDA also supports the use of GMO's and pesticides. DDT, for example, is a pesticide that was once considered safe, until it was banned in 1972.

Given these facts...

1. Irradiated foods are less nutritious
2. I do not know for sure that irradiated foods are safe
3. There is no way for me to tell which food is irradiated
4. The only foods that cannot be irradiated, by law, are organic foods

... I choose to eat, as much as possible, organically and locally grown produce, meat, poultry, grains and eggs. I know that I, and my children, need the nutrients that those foods are meant to provide.

As for the Radura sign... I finally found it here:

My New Iron BFF.

Sweet potato greens.

I had previously written about how I borrowed my friend's cast iron pan over this summer in order to keep my sanity. I mean, cook.
When I arrived back in Jacksonville and found my own place, I realized that keeping my sanity not only served me well, it was actually quite enjoyable. So I decided to keep on cooking- with my own cast iron pan. A simple 8 inch pan.
My cast iron pan stays on top on my stove. I don't ever put it away, as I use it for pretty much everything I cook. Bacon for the beans, eggs, spanish tortilla, mexican tortillas, granola in the oven,  meat, corn bread, roasted chicken, vegetables, greens... all I need to do, when done cooking, is rinse it, without soap, and put it on the hot burner for half a minute for it to dry. Done. It goes hand in hand with living simply, using my time efficiently, and eating well. Good, wholesome, tasty food that is nourishing, fresh, and free of crap- pesticides, hormones, antibiotics. Food that is not processed.

Roasted chicken.

My challenge living alone, or even when I have my children with me, is to eat a broad, good-quality variety of food, especially when it comes to vegetables. It is so easy to say to myself ''oh, this is so complicated to make, it takes so long, I don't have the time, I need to study, I want to go climb, I just want to go ride or run, I am too tired to deal...''  I don't want to commit to hours in the kitchen. I already must wash all dishes by hand, mine and my kids'- that takes time. I don't want to toil all day in the kitchen, I am done with that part of my life. But I still want, and need for my own and my children's health, to eat well. Bling! Along comes my BFF!

Portabello in coconut oil.

My BFF can cook anything in minutes. Baby spinach that is about to go bad because the package is too goddamn big for me to eat it all as salad? Throw it in the cast iron with butter. Sweet potato greens from the local farm that only last a few days before turning brown? Cast iron with olive oil. Left over mushrooms that my son asked me to buy and never ate? Cast iron with butter. My daughter doesn't want to eat anything for breakfast? Throw her in the cast iron. Just kidding, throw some eggs in the cast iron, and let her cook them. Zucchini, peppers, eggplants, onions, garlic... sautée them with the fat of choice on high heat, and no matter what kind of vegetables they may be, simple or complicated, they are ready to eat in a few minutes. Serve over, or with, quinoa, roasted potatoes, farro salad, rice, chicken, meat, pasta... the choices are infinite.
Thank you, cast iron, for being there for me. Your companionship and loyalty is deeply appreciated. Even if you burn me sometimes- I understand.

Small cooler camping.

Breakfast in Alabama

Went camping and climbing with my children this weekend, and last. We traveled a ways (8+ hours each way to get to mountains), and camped for 2 days. 

I did not want to spend a lot of money eating out, or a lot of time cooking at camp, which is time away from precious, limited climb time. So I brought food with us. 

This is where it gets tricky. I have a Toyota Yaris, and have 2 children, one big dog, camp and climb gear, food, water, snacks and books (kids school homework) to fit into the car. That definitely precludes a big cooler. Which means that I need to be efficient. 

Last weekend I was too careful about space, and ended up with not enough food for the drive back. Yes, there are a gazillion fast-food chains on the highway, but I don't want to spend my money on that crap.  

So of course I brought more food this time. Obvious solution, except I needed to actually fit my "cold" food into a 12x7 box. 

For drinking, I brought Parmalat-style small chocolate milk containers, orange/apple juice in thermoses, and lots of water- some of it frozen to serve as the ice for the cooler. And beer of course. 

For food, I got burritos to go and stuck them in the cooler, along with baby carrots, a small ziploc sandwich bag of spinach, and some left-over quinoa salad. Outside the cooler I had chicken/spinach/mustard sandwiches I made from left-over roasted chicken, bananas, tangerines, peanut butter, jelly, sandwich bread, pop-tarts, potato chips (for salt), M&M's (they don't melt in the heat), and whole-wheat choc-oat-chip cookies I'd made that morning. No nuts this time, I ran out of them. 

I forgot the instant oatmeal, so the kids had to make do with pop-tarts... they didn't complain. Miles also ate bananas smeared with peanut butter. I opted for quinoa salad with spinach- not great with coffee, but what the hell.

Climbing at Sand Rock (AL), we shared burritos, along with clementines, M&M'S, and lots of water... gave the cookies to Johnny Arms, who had helped us, along with anyone who'd ask him, to find routes, set anchors and belay. And was surprised to receive, in turn, muscatine grapes! which I love... I promptly scarfed them down- they were fresh from the garden, so delicious. 

Chickamauga Creek, TN

Energy renewed, I took the kids to Lupi's pizza (in Chattanooga) for dinner. We ordered a whole pizza, and saved the left-overs for a picnic. I am not really a fan of cold pizza, but after hanging/playing in the river this morning, the roasted garlic/mushroom/red onion slice tasted great- and it kept just fine in the car, outside the cooler. 

Driving back, we shared the last burrito, more spinach, and polished the quinoa salad. 

Lesson learned? Keep it simple to save time and energy. Making fires and cooking at camp is great;  but if I need to drive, set up/clean up camp, pack, unpack, sleep, and actually enjoy myself and the kids, than I must be efficient. 

There are so many choices out there for no-cook, good quality food. Hummus, hard-boiled eggs, yogurt, granola, scones, pasta salads, bean salads, cheese, salami, home-made popcorn,  all kinds of sandwiches... bagels, muffins, donuts... the car may be my limit, but that does not preclude fun, good meals with those I choose to share my time with. Here is to efficient, great eating on the road!

Parsley, Sage and Sweet Levain Bakery Copycat Chocolate Chip Walnut Cookies

A friend brought these cookies to work a while ago... I had never tasted anything like this before; they were so incredible that I asked her what the recipe was. She told me they were Levain Bakery-style cookies, and gave me the name of the blog where she found the recipe. The blog is called Parsley, Sage and Sweet. Lisa does a beautiful job of explaining how to make them, as well as how to adjust the ingredients in order to obtain different textures and variations. With her permission, here follows the recipe and picture of this extraordinary cookie.

Levain Bakery Copycat Chocolate Chip Walnut Cookies 

Ingredients

• 2 sticks ‘cold and cubed’ unsalted butter
• 3/4 cup granulated sugar
• 3/4 cup brown sugar – not packed too hard. Just spoon it in the cup(s) and press down lightly when full, sweeping off any extra that runs over.
• 2 eggs
• 3 1/4 to 3 1/2 cups AP flour – Spoon and Sweep method. (feel the dough, it should be moist, kind of like cold cookie dough in a tube.. but not super sticky, so you can portion the cookies with your hands)
• 3/4 teaspoon Kosher salt
• 3/4-1 teaspoon baking powder ( I don’t fill the tsp fully, hence the 3/4 tsp)
• 1/4 tsp baking soda
• 2 cups good quality semisweet chocolate chips or chunks (I usually use half semisweet and half milk chocolate AND, a little birdy told me they use Guittard)
• 1 cup walnuts (Toast the nuts for more flavor, if desired and/or use any kind of nut you like. I love macadamias in these)

Directions
Preheat oven to 350 degrees.

1. In bowl of electric mixer fitted with paddle, cream together butter and sugars until well blended and fluffy. Add eggs, one at a time.. and beat until well incorporated. 

2. Add flour, salt, baking soda, baking powder and mix until just combined. Gently fold in chocolate chunks and nuts.

3. Transfer dough to clean work surface and gently mix dough by hand to ensure even distribution of ingredients. Divide into 12 equal portions, **about 4 oz each..

4. Place each on sheet pan lined with parchment paper and bake in the preheated oven 16-23 minutes depending on how gooey and raw’ish you like the middles (I bake mine at 375 for 18-20 minutes, as I prefer a less raw interior), until very lightly browned, taking care not to overbake. Let cool on rack and store what you don’t immediately eat, in an airtight container. To freshen them after a few days (if they last that long), give them a quick nuke in the microwave for 5-10 seconds.

Note – The Levain Bakery doesn’t use vanilla extract in their cookies, as they feel it’s unecessary. However, some feel you need it. You can add 1 tsp to 1 T to each recipe if desired. Just add it after each egg is incorporated.

Note – The Levain Bakery uses 6 oz of cookie dough per cookie. As mentioned above, If you want 12 cookies out of the above recipes, a little over 4 oz per cookie (4.1 to 4.2 oz. Use a kitchen scale) will get you that. If you want to use 6 oz of cookie dough per cookie, you’ll probably get only 6-8 cookies. However, a little over 4 oz makes a cookie just as thick and huge, so you don’t even notice the difference.

Note – If you want a more ‘caramel-molasses like’ Chocolate chip walnut cookie, increase the brown sugar while decreasing the white sugar, so you still have 1 1/2 cups total sugar. (Like 1 cup brown sugar to 1/2 cup white sugar).

In defense of cheap food.

Brazilian Canjica (Hominy)

I have lived in the States for 25 years now, and have seen so many food fads and diets come and go. The interesting thing about them to me is that they all seem to share one common trait: they are all expensive.

Yes, blueberries are good for you. And so is quinoa,  Greek yogurt, sprouted bread, amaranth, green juice, pomegranate, açaí, coconut water, kefir, almond milk, rice milk, soy milk, granola, canola oil, matte tea, coconut fat, flax seed, chia, salmon oil and avocados.

The thing is, all foods are good for you. Not just a few special ones. We were made to eat everything. We are omnivores who can survive on anything from old soggy potatoes to squirrel meat. Just think for a minute about what people ate during war times, draughts and economic hardships. Porridge of grains, beans, oats, vegetables, whatever meat they found... simple, unprocessed food.

Unprocessed foods don't bring in money to grocers though. Vegetables and fruits spoil easily, and there is little profit to be made from grains and beans. Packaged, processed foods are the ones which market well, and sell for more money. And their packaging can always be changed to fit the fad, like the local Lay's potato chips I found at a gas station the other day.

Think about how much money you pay for that healthy granola. And greek yogurt and kefir... and chia and flax seed.... almond milk, soy and rice milk. And the antioxidant miracle fruit of the year of course.

Now go a few isles down the same market, and check the price of bulk oats and brown rice. Check the price of corn grits, yellow and white. Lentils, black and white beans, chick peans... check also how cheap turnip, mustard and collard greens go for, depending where you are in the country. Cabbage, squash, beets, radishes, celery, parsley, green onions, carrots, onions, turnips, garlic... those are all foods that are incredibly nourishing to the human body, and yet cost relatively little when compared to packaged pasta, packaged couscous, lettuces, tomatoes... which make pretty meals, but don't really give us much in terms of nutrients and health.

I am not advocating against buying granola, kefir (which I love), and all the other beautiful foods that we encounter at the grocery store. But I do want to make a point that, in order to eat well and stay healthy and slim on a lean budget, I can easily find and eat traditional, wholesome, simple foods that my parents, grandparents, and their grandparents, ate.

All I need is a stove, a few pots and bowls, a sharp knife, sea salt and olive oil, and I am ready to take care not only of myself, but those I care for. Because that is the beauty of those foods: they are generous. When I cook them, they expand and give, and it is easy to feed many on little.

Take a meal that I made yesterday: 2 cups of organic brown rice (1 Lb, about 2 or 3 dollars), 2 cups of organic dry black beans (1 Lb, about $3), 1 Lb of local, organic grass-fed ground beef (about $8), corn salad (organic corn on the cob, cheap during the summer: $10 for 48 ears) and a beet salad (a few dollars more)... it fed 8 hungry adults, 5 kids, gave some away, and there is still enough food left to feed myself and my kids for another couple days.

Growing up in Brazil I ate hominy, with sugar and ground peanuts, for breakfast and/or as an afternoon snack. I still often eat it for breakfast, with sugar and chopped nuts- it is so incredibly delicious, filling and cheap. I also ate a lot of polenta, both in Argentina and Brazil; cheaper and healthier than pasta, and so very sustaining. Rice and beans, soups made from the meat and chicken bones, eggs... and an incredible variety of vegetables and fruit.

Of course there is room for granola, as well as all the kinds of different and great foods that I find at the stores. But it is important to not forget that just because one food, like quinoa, is being lauded as the super grain of the year (it is actually a seed), that does not mean that good old corn, oats and rice aren't just as nutritious and balanced a grain as their (seed) cousin. The same goes for beans. Maybe they are not as easy to market because they do make folks kind of gassy, but they really are super foods. And don't forget eggs and butter, which I also remember were replaced at one point by egg whites and... margarine???

Trust your simple, wholesome, cheap foods- they will keep you, your budget, and your overall sanity going strong, lean and healthy.

How to make Pudim... Brazilian Flan

I learned to make Pudim from my mother, who grew up in Minas, Brazil. Minas is where the best coffee comes from. The best cheese, Pinga, Doce de Leite... and Pudim. Think of it as a Brazilian Flan, only creamier. 

slowly burn 1 cup of sugar on medium heat 

mixing with a spoon for a few minutes

until it turns into caramel 

pour onto flan pan

blend:

1 can condensed milk

1 can milk

3 eggs

1 heaping tbsp flour

rind of 1 lime

vanilla

pour flan mixture onto caramel-glazed pan

bring water to boil in bottom pan

put flan-mixture pan on it

cover

cook on medium heat for 1/2 hour

let cool

refrigerate

flip onto plate

eat

If you like as much as I do to taste food as you cook it, just don't try to lick boiling-hot caramel. It will completely burn your tongue. It took me a couple of times experiencing that sizzling sound of caramel on tongue in order to finally remember...

How to Make Quinoa.

Adding ingredients...

Quinoa is a wonderful, versatile seed. It cooks quickly, and it may be eaten hot as a grain, or cold in a salad.

It is light, which makes it a perfect dish for lunch. I can eat it and stay awake, as opposed to when I eat brown rice and beans at lunch time, which make me full, heavy and sleepy. 

I mostly eat it cold as a salad, with a side of a greens, and/or left over chicken, chick peas, feta cheese, sweet potato fries, meat, boiled eggs, kibies… whatever I find in the fridge that day, basically. 

The secret for quinoa is how you cook it. I used to just boil it, which made it mushy and unappealing. But then I found out that if I put it in a dry pot, let it heat up and toast for a few minutes, it becomes deliciously fragrant.

Quinoa salad.

I put a cup of dry quinoa in a pot, turn the flame to medium high, and let it heat up as I toss it. When I smell its aroma, I add 2 cups of water to it. The trick here is to immediately cover the pot the second I add the water so that it doesn't splatter, make a mess on the stove, and burn myself. A couple burns were enough to teach me that trick.

Once I add the water, I turn the fire to low, and simmer it for 15 to 20 minutes, until the water has evaporated. There is no need to mix the quinoa while it cooks, as it will only make it become mushy. 


When it is done, I let it cool, and then mix it with 2 of my favorite ingredients: olive oil and sea salt. I put in nuts such as raw or roasted cashews and/or almonds, Kalamata olives, parsley or cilantro, red onion, corn... and toss it together. The salad will last for about 3 days, a great deal for about 15 minutes of chopping/mixing and another 20 of cooking, which can be done while I have my morning coffee (roasted by Bold Bean...), and get the kids ready for school.

Brown Sugar Pecan Pie

The very first thing I ever tasted when I came to the United States, fresh off the plane and completely unaware of Thanksgiving on a late November evening, was Pecan Pie. It is still my favorite pie, and I love making it because it is so simple: throw pecans, whiskey, eggs, sugar and butter in a bowl, mix, bake, and eat with the Bourbon you bought ''for the pie.'' 

I love this recipe because it uses brown sugar instead of corn syrup, so it is not too ''ultra'' sweet. Just ''perfect'' sweet. And yes, I do use organic ingredients- except for the bourbon... J.D. of course.

Pat-In-The-Pan Pie Crust:

1 1/2 cups all-purpose flour

8 tablespoons salted butter, cut into pieces

1/4 cup heavy cream (I use whole milk)

1 egg yolk

Position rack in center of oven. Preheat to 400F. Mash flour and butter together in a bowl with back of fork until mixture resembles coarse crumbs. You can also use a mixer or food processor. Drizzle 1/4 cup cream (or milk) over the top and stir, mix or process till crumbs look damp and hold together when pinched. Transfer mixture to prepared 9-inch pie pan. Pat evenly along bottom and sides with fingertips. Prick bottom/sides with fork. Bake till crust is golden brown, 18-22 minutes, pricking bottom once or twice if it bubbles. Whisk egg yolk, then brush inside of crust with mixture. Return to oven until egg glaze sets, 1-2 minutes.

Filling:

2 cups (packed) dark brown sugar

4 large eggs

1/4 cup (1/2 stick) unsalted butter, melted

1 tablespoon Scotch whisky

2 teaspoons vanilla extract

1/4 teaspoon ground cinnamon

2 cups pecan halves

Preheat oven to 350°F. Whisk sugar, eggs, butter, Scotch, vanilla, and cinnamon in large bowl to blend. Mix in nuts. Pour filling into dough-lined dish. Bake pie until filling is slightly puffed and set in center, about 40 minutes. Cool pie completely at room temperature and serve.

Cognito Farm now delivers in Avondale!

Starting today, Cognito Farm will deliver poultry, meat, pork and eggs monthly in Avondale (corner of Talbot And St. Johns Ave) from 1-4pm. For more info, check out their Newsletter.

Sofia's Chocolate Chip Cookies

1 cup organic stone-ground whole wheat flour
3/4 cup organic unbleached white flour
1 tsp. baking soda
1 cup brown sugar
1 cup (2 sticks) organic butter
2 large organic eggs
2 Tbsp. organic whole milk
2 tsp. vanilla
2 1/2 cups organic old-fashioned oats
2 cups (12 oz) semi-sweet chocolate chips
1 cup walnuts, pecans, or almonds

Preheat oven to 375ºF
Beat sugar and butter in a mixer until creamy. Beat in eggs, milk and vanilla. Add the flours, baking soda, oats, chocolate chips and nuts (I let the mixer break up the nuts to save time and work). Drop by rounded tablespoons (teaspoons for smaller cookies) onto ungreased (non-teflon) baking sheet or baking stone.
Eat some of the dough just to make sure it tastes good :)
Bake for 9 to 10 minutes

I love these cookies because they are not too sweet, and have good ingredients to back them up. I use them for the kid's school lunch treats, and also for snacks during the day or after concerts- accompanied by coffee or whiskey, respectively...

Scott's Chocolate Chip Cookies

1 1/2C butter (unsalted), room temp
1 1/4C sugar
1 1/4C light brown sugar
1 Tablespoon vanilla
2 eggs (large)
4C flour
2 Teaspoons baking soda
1 - 24 ounce package semi sweet chocolate chips 

Preheat oven to 350ºF 

Cream the butter and sugars until well mixed  

Add vanilla and eggs - beat until mixed 

Add flour (a little at a time so as not to make a mess) and baking soda and mix on low speed until well incorporated 

Add chips and beat until combined

Bake them on a baking sheet for 10 minutes, until lightly golden 

Remove them from the sheet and cool them on a wire rack

''EAT ONLY FOOD THAT WILL EVENTUALLY ROT''

This is a nice little rule from Michael Pollan. I like it, because it helps me keep things in perspective. Follow this rule, and you will always eat fresh foods. Foods that are alive and full of nutrients. Nutrients that give you life and good health.
Fresh vegetables, instead of canned or frozen. Or worse, processed into a snack: potato chips, veggie bootie...
Fresh fruit, instead of ''pre-cut'' fruit, fruit juice or fruit roll-ups...
Fresh farm eggs instead of 3-month-old eggs from the supermarket. Or worse, egg-substitutes...
Fresh meat, instead of cold-cuts preserved with chemicals; or meat-like ''products'' such as ''chicken nuggets''.
Fresh grains, instead of cereals in a box.
Fresh nuts, instead of "nut-flavored" snacks and junk food.
Fresh breads that easily go moldy, instead of plastic-packaged breads that somehow, by some miracle, can live in a supermarket shelf without going bad.
Fresh meals, instead of any meal that is ''easily microwaveable''-frozen dinners, frozen pizza, chicken nuggets etc...
And, finally, fresh milk as well. We bought some Organic Valley milk a month ago, and it is still sitting there in the fridge; it is supposed to be valid until April 17. Meanwhile, I've taken 3 trips to the farm to buy fresh milk, and it always sours after 7 days. So, if the fresh milk sours in so little time, what are they doing to that Organic Valley milk to make it last so long?
More on this: Food Rules, by Michael Pollan