Wednesday, December 26, 2007

What You Should Have in Your Pantry & Fridge

I should have an inflated head, because my friends tell me over and over again, “You’re such an interesting cook!” If they only knew the truth: I typically prepare and eat the same things over and over again, week after week, and year after year...

So when I discover something amazing and new, it's a real event! But making these culinary leaps into the unknown without the right kitchen ingredients makes for a tiresome and frustrating experiment. So I think it's time to go back to basics...

A friend asked me what essentials are in my own kitchen….the ones that make the process of making creating new and amazing meals easier.

Note: It took a couple of years to figure this out for myself. Make your OWN DISCOVERIES in the stores, so that you find out which favorites are YOURS. The point is to make sure that you really like them. You won’t go shopping for the key items each time you’re at the store, but the second you run out…replace it!

I go shopping at Trader Joe’s, Whole Foods, farmer's markets, health food stores and even some supermarket chains (typically the ethnic food/specialty food aisle).

SPECIALTY ITEMS
  • Braggs Liquid Aminos – this is a GREAT substitute for soy sauce. It’s a liquid protein concentrate derived from soybeans, has naturally occurring sodium and works on any recipe that calls for soy sauce, dressings, sauces and marinades among others. Find it at Whole Food's or health food stores.
  • Margarine - Earth Balance from Trader Joe's or Whole Foods. I have toast every morning with this item...
  • Butter - salted and unsalted
  • Rice Milk – I prefer this to soy milk. The flavor is better to my tastebuds...
  • Fire Roasted Chile Salsa – I put this over eggs, use it with tortilla chips to snack on, the possibilities are endless.
  • Tofu (firm and organic) – we slice it then grill ours on the Foreman Grill, then marinate it with Braggs, mustard, garlic, yummm....
  • Ezekiel Bread – it’s the best bread you can buy. Made of sprouted wheat and with no wheat or gluten. We haven’t missed regular bread for a long time now. I would highly recommend making the switch for health reasons and taste!
OILS
  • Extra Virgin Olive Oil
  • Sesame Oil
  • Canola Oil
  • Hemp Oil – I LOVE this oil. The flavor is wonderful, and it’s got a ridiculous amount of nutritional value because of its 3:1 ratio of omega-6 to omega-3 essential fatty acids matches the balance required by the human body. Use it in salad dressings, marinades, or just sprinkle it on your food. I sprinkle it over anything that requires oil.
SPICES
  • Cayenne Pepper
  • Kosher/Rock Salt
  • Dried Basil
  • Dried Cilantro
  • Oregano
  • Bay Leaves
  • Tabasco Sauce – yep, just plain old Tabasco. The real deal. I love the flavor.
PRODUCE
  • Pineapple – my favorite fruit. You should have yours ready to eat anytime too...
  • Spinach – goes well in pastas, pizzas or you can steam it and add a squirt of Braggs.
  • Asparagus – I love it raw or cooked.
  • Garlic – I always keep this handy.
  • Onion - I prefer red. They're a little sweeter.
  • Cucumbers – see my marinated cucumbers recipe.
  • Carrots
  • Celery
  • Basil – pesto is one of the easiest things to make. And you can add it to anything. And contrary to popular belief, you don’t need cheese to make it right!
  • Sun Dried Tomatoes
  • Red Bell Peppers
  • Tomatoes
DRY GOODS
  • Rice pasta (penne, spaghetti and linguini) – My husband and I don’t eat wheat, so we have some substitutions. Rice pasta is the best tasting for us.
  • Whole Grain Mustard
  • Raspberry or Blueberry fruit spread – be careful NOT to get preserves. They have added sugar.
  • PURE Maple Syrup (Grade B) – you can add this to anything else that requires sugar. Including ontop of cereal, tea. Unfortunately, this isn’t the same for baking.
  • Canned Tomatoes
  • Canned Tomato Sauce
  • Coconut Milk – using this in place of cream adds a different flavor that I’ve come to love.
  • Artichoke Antipasto – Trader Joe’s has this. It’s a great spread on crackers, or even the base of pizza crusts.
  • Basmati Rice – if you can find organic, buy it!
  • Canned Red Salmon – I prefer this to tuna. Less mercury.
  • Rice Noodles – this ingredient is perfect for any Asian themed dishes.
  • Vegetable Broth
  • Rice Crackers
  • Organic Soyonaise – if you want mayo, whip up some from scratch using eggs and a blender. Type in “homemade mayo” into Google, and you’re golden.
NUTS
  • Pine Nuts – needed for pesto or a handful in salads.
  • Raw Walnuts – a good source of protein, and better than the roasted/salted variety. Take a handful in a plastic bag in your purse for when you get the munchies.
FROZEN SECTION
  • Morning Star “fake” bacon & sausages – if you gave up meat and miss the flavor, try these. They’ve got good flavor!
  • Frozen blueberries – good for smoothies
  • Rice pizza crusts – can be found in Whole Foods, and they’re wheat free.
  • Gardenburger “Riblets” – DAMNED tasty meat substitute.
  • Soy Dream “Ice Cream” – perfect for those late night cravings, and you don’t have the stomach ache afterwards…
PREPARED FOODS
  • Roasted Artichoke and Parmesan Dip – again, found in Trader Joe’s. One scoop of this in cooked pasta, and you’ve got a quick and creamy meal.
  • Hummus – I can’t live without it, especially when I’ve got to eat something right away.
CHEESE
  • Soy Cheddar Cheese Slices – these can be found in Whole Foods and Trader Joe’s, but the price is better at the latter.
  • Goat Milk Gouda – this is SUCH good, decadent cheese.
  • Goat Milk Feta – Trader Joe’s again. And it’s better than regular feta.
  • Rice Parmesan Cheese – Make a Whole Food’s run for this. It tastes similar to the Kraft cousin.
  • Garlic & Herb Almond Cheese – Whole Foods.
Happy shopping!

Monday, December 10, 2007

True Food For Your Soul

True, the only meat I eat is seafood.  But many of my friends don't eat animals, so watching them navigate through most restaurants...they have a little bit of a challenge.

Since my husband is vegetarian, here's what his dining out experience is like:
  • Bland, underseasoned or just straight up funky food.  I mean funky in the least flattering way.  There seems to be an agreement throughout the veggie restaurant world, where seasoning is a sin.
  • One vegetarian option is available.  Usually a pasta dish with garlic and olive oil.  Honestly, he can make this better at home.  Or he tries three side-orders from the menu, but mashed potatoes get tired after awhile.
  • Vegetarian options are not particularly healthy.  Menu choices are fried mozzarella sticks, cheese selections, french fries, caesar salads or something that isn't very satisfying.  
So imagine being taken to Soul Vegetarian, where everything on the menu was an option.   In the heart of Los Angeles, Soul Vegetarian makes some of the most amazing vegetarian food, full of flavor, with dishes that are healthy and filling. And for you meat eaters, Soul Vegetarian could have you fooled into thinking you were actually eating meat.  Yes it could...

Soul Vegetarian has figured out a veggie take on one of the most appealing (and typically carnivorous) cuisines - southern food. Because most menu items are healthy...you can go overboard.  If you feel like ordering another of their fantastic greens (proof that you don't need ham hocks to add flavor), or their signature "Grab Cakes" (meatless crab cakes), or just have a sampler plate for $10 bucks...where you can pick and choose a little bit of what you're in the mood for.

Soul Vegetarian - SADLY, CLOSED IN 2008
4067 W. Pico Blvd (near Crenshaw on the north side of the street)
www.therealfoodsoul.com

Friday, December 7, 2007

My Version of San Francisco's Seafood Stew

I get my best ideas when I'm being lazy. I simply didn't want to go to the store today. So I made do with what was in the kitchen. A frozen pack of seafood, tomato sauce, spices and pasta made me proud. Too bad I couldn't share it with anyone, because I ate it all at one sitting.

Mona's Damned-Tasty Cioppino
  • 2 tablespoons olive oil
  • 1 small onion, chopped fine
  • 4 cloves of garlic, minced
  • 1 teaspoon dried oregano, crumbled
  • 1 squeeze anchovy paste
  • 1/2 tablespoon dried red pepper flakes (or to taste)
  • 1 red bell pepper, chopped (I prefer red over green, better flavor)
  • 8 oz of tomato sauce (Trader Joe's has a great marinara)
  • 1 healthy tablespoon of pure maple syrup
  • 1 pack Trader Joe's frozen seafood pack with shrimp, scallops, calamari (but you can substitute a firm fish if you don't eat shellfish)
  • Salt to taste

In a heavy steel pan (at least 2 quarts), pour olive oil, saute onion and cook until opaque. Add garlic in oil over moderate heat, stirring for 1 minute. Add oregano, anchovy paste and red pepper flake and and cook for 5 minutes. Add bell pepper, stirring, until softened. Stir in tomato sauce and simmer for at least 20 minutes. You're just making a basic sauce that you can use for ANY dish....

BUT, you're about to add the seafood to make it even tastier! Defrost the frozen seafood and add to the sauce until the seafood feels firm to touch, or when it turns white.

Serve over pasta or rice. Two of you can eat this. Or one very hungry, lazy lady...

Saturday, December 1, 2007

Artichoke Experiment Gone VERY Good

Working in restaurants has its benefits. I've learned so much from chefs, cooks, waiters and customers. My friend Katja (executive chef at Ciudad Restaurant) introduced me to sunchokes. They kept appearing in her recipes and she kept raving about their flavor. They're commonly known as Jerusalem artichokes. Here's what I don't get, they're native to North America. And they're really healthy and flavorful.

While poking around Trader Joe's, trying desperately to get out of my usual food choices/rut, I stumbled on a pack of sunchokes. I decided to prepare them in the same manner of a soup, and it came out AMAZING. Now that the weather has turned, enjoy this soup when the temperature outside drops.

16 oz sunchokes, peeled and chopped
4 stalks celery, diced
1/2 onion, diced
2 cloves garlic, minced
2 tablespoons olive oil

3 cups vegetable stock
1 cup of fresh water
salt, pepper

Peel and chop the sunchokes, then chop. Soak in water and add a squeeze of lemon.

Heat olive oil in a stock pot. Over medium heat, sautee onions, garlic, and celery for 5 minutes....make sure you stir it regularly. Add sunchokes and continue for 5 more minutes, still stirring occasionally.

Add the stock and taste for seasoning. Adjust salt and pepper to taste. Bring the stock up to a boil and reduce to a simmer. Add water. Simmer covered for 20 minutes or until Jerusalem artichokes are very soft. Puree in batches. Damned tasty...

Marinated Cucumbers - And They're Delicious

These are easy, healthy, flavorful. Cucumbers can be tricky to prepare - how else can I make them other than in a salad with tomato? This Korean-inspired idea makes for a quick and healthy meal or side dish.
  • 3 Persian cucumbers (they're really flavorful, try to use smaller size, but anyone you prefer will work...)
  • 2 tablespoons kosher salt
  • 2 cloves of garlic (chopped)
  • 1 tablespoon pure maple syrup (the sweetness makes it marvelous, and syrup is much healthier than sugar)
  • 1 teaspoon sesame oil
  • 1 tablespoon hemp oil
  • 1 teaspoon whole grain mustard
  • 1 tablespoon fresh lemon juice
  • cayenne pepper to taste (I like spice, so a tablespoon)
Slice the cucumbers as thinly as possible. Place them in a bowl and mix in salt so that it covers all cucumbers. Leave standing for 30 minutes. After salting, drain water and pat cucumbers dry. In new bowl, combine all ingredients and mix cucumbers and flavors to enjoy this fantastic snack!

It is THE side dish. Serve it to friends as a last minute meal, and they'll be so impressed! Serve this with a simple bowl of rice, grilled fish...or any of your favorites.

Friday, November 23, 2007

Turkey Day Revisited

By now, you may already know that I don't eat meat, except seafood. There's no animal activist rationale behind my choice....I LOVE meat. Up until two years ago, In & Out Burger was a regular stop for me on my way home from work. (For those of you outside of California, this is THE place to get your red meat on.)

In 2005, my girl Jazmin and I ate nothing but raw fruits, nuts and vegetables for three months. Caught up in the raw food* movement that seemed to be all over LA, it was an experiment to see if we could do it. We had energy for days, clear skin, a sense of accomplishment, and the added bonus of losing weight.

What I tell my raw friends now: eating hot food is underrated.

Plus, planning my days around intricately prepped meals, not being able to eat out...I saw no way to keep this lifestyle up. So I went back to my regular ways, with another bonus: my appreciation of a green salad.

Perhaps I made a poor choice with my first meal after three months of veggie hell: a skirt steak. Three bites later, nauseous, and a solid kick to my own tail...I knew this was the last time I'd eat steak. I can't explain it very well, I just knew that I never wanted to have this feeling again. And I was laid out in my bed 30 minutes later, wondering when the stomach pain would go away. Within six months, chicken, pork and turkey left my list too.

So I've adjusted. I'm okay with it. But right now, I'm watching my husband eat a hot turkey sandwich with giblet gravy. He hasn't looked up from his plate since taking the first bite. It smells fantastic. It's probably very comforting.

(Heavy sigh...)

I won't eat it, after all this time, I know meat just doesn't work for me. But does he have to make that sound? That "I love what I'm eating" noise, along with heavy chewing and an occasional "Ummph?"

Thanks honey.

*Wikipedia's definition of a raw diet consists of "Unprocessed, raw plant foods that have not been heated above 115 °F (46 °C). 'Raw foodists' believe that foods cooked above this temperature have lost much of their nutritional value and are harmful to the body. Typical foods include fruit, vegetables, nuts, seeds and sprouted grains and legumes."

Wednesday, November 21, 2007

The best pot of rice. EVER.

Simply put. I really don't like brown rice. I much prefer the white variety. Why? It's more satisfying to eat a bowl with that sticky, fluffy, yummy texture that only white rice can provide. If you've got ANY suggestions on how to make brown rice taste better...I'm ALL EARS.

Try this. It sounds tedious, but far from it. I absolutely love how wonderful and simple a good bowl of rice can be. And it was even better while my husband and I grilled firm tofu on the Foreman Grill until it turned brown, then marinated it in a blend of sesame oil, hemp oil, whole grain mustard, Bragg's Liquid Aminos, garlic and maple syrup to your own taste. We steamed spinach, then added the same marinate.

Perfect Rice

Take a cup of rice, and place in a pot. Cover the rice with water. Take a handful of rice and massage between hands by rubbing them together. You don't need to take too much time in doing this...just until the water turns a milky white color. Rinse and repeat two more time.

You're almost there. I promise. It's SO worth it.

Then rinse without the massage three times in a row. Just fill the pot, and rinse. Now that the cleaning is complete, fill the pot with two cups of fresh spring water. Then put the rice in the pot. Bring to a boil, then simmer for 8 minutes. Remove it from the burner and cover with a tight fitting lid. Let it stand for at 20 minutes.

Lift the pot, and you'll agree. It's a damned-tasty pot of rice.

M.

Wednesday, November 14, 2007

Grilled "Cheese" & "Bacon"

I lied to my friend.

I said we were having grilled "cheese" and "bacon" sandwiches for lunch. She eyed me suspiciously, but said yes. She knows that I don’t keep items like these in my house, but hunger can make your memory and common sense take a temporary lapse.

My husband invented this recipe on a cold night that required comfort food. She ate it, and while I’m not sure she’s fully convinced that being a vegetarian is the way to go...she still asked for a second one.

And while this isn’t the healthiest recipe, but compared to its meat/cheese cousin...the fat content is significantly lower, cholesterol free, and the tasty factor is HIGH.

Grilled Soy Cheese & Facon Sandwich
2 pieces Ezekiel Bread
Trader Joe’s Margarine Spread
2 slices Trader Joe’s Sliced Soy Cheese Alternative (Cheddar Flavor)
2 pieces Morning Star Farms “Bacon” Strips

Use a non-stick pan. Microwave slices of “bacon” for two minutes. Place margarine spread on one side of each slice of bread. Place one slice of bread face down, add a slice of “cheese.” Layer “bacon” over the “cheese.” Place other “cheese” slice and other slice of bread (margarine side up) to complete sandwich construction. Cook over medium heat until bread is light brown and cheese is melted.

Green Drinks

I know that green drinks are good for me. Weeks after daily green doses, my skin looks like I've been going to daily spa treatments. My doctor says to do it, I've read about the benefits of green drinks on countless sites and books, and experience a feeling of serious refreshment and energy when downing a fresh juice in the morning.

But why does it have to taste so awful?

A friend offered a really simple tip. Throw in a piece of apple, pineapple or any sweet fruit to contrast that strong green taste. And surprisingly, most fruits work beautifully. Here's my usual morning greenie:

3 stalks of celery
5 med-large carrots
ginger (to taste)
3-4 handfuls of spinach
3 small pieces of pineapple

Blend all ingredients in a juicer. Place handfuls of spinach in chopper with other vegetables.

Friday, September 28, 2007

So, What CAN You Eat?

I hear this ALL of the time. Especially when I'm invited over for dinner. Given my dietary limitations of no wheat, yeast, dairy or sugar...most folks feel like nothing I eat tastes good. I only wish you could come to my house, so I can show you how good food can be healthy.

Here's what my usual day looks like.
  • BREAKFAST - fresh pineapple and/or Ezekiel bread with fruit spread. This sprouted wheat bread takes the place of processed wheat items. It tastes better than regular bread, and can be substituted in the place of any "real" bread. I like fruit spread, because it has less sugar.
  • LUNCH - Rice pasta with homemade pesto, or Trader Joe's sauce if I'm in a hurry. Or sandwiches on Ezekiel bread.
  • DINNER - My husband and I typically have fish. I'll marinate it in something as simple as lemon juice, or get creative and throw in ginger, mustard, sesame oil and scallions. Once it sits in the fridge for 20 minutes, he puts it on the grill. Fresh steamed veggies on the side make it the perfect meal.
  • DESSERT/SNACKS - We don't do dairy. But when the craving hits, you can always try Soy Dream "ice cream." Believe me, I had to be TRICKED into trying this. But consider this. How do you feel after having a huge bowl of ice cream? It's much less guilt and freeing once you get used to it.
I keep the following in my kitchen. They're good to have: Extra virgin olive oil, garlic, kosher salt, lemons, rice pasta, herbs, Ezekiel bread, favorite pasta sauce, butter/margarine, low-sugar cereal, oats, onions, PURE maple syrup, peanut butter and dried herbs.

But this is what works for me. I'm sure you've got your favorite things. There's always substitutes that can make the transition easier. If you have questions, let me know: tastesgoodtoo(at)gmail(dot)com

Why Should I Read This?

Because it might make you feel better. I'm no nutritionist, physician or health-buff. I'm just a woman who figured out an empowering way to get healthy. Let me explain...

Five years ago, I ate whatever I wanted. I had a serious love affair with butter, cream and french fries. When I met my (now) husband in 2003, I remember telling him that, "I don't do nonfat." Along with a decadent relationship with food, I rarely exercised but still looked good. Good enough to get attention/compliments from others, and go below the radar of what's deemed unhealthy. After all, black women are rarely berated for being overweight. I wasn't terribly overweight, just a big girl.

But underneath I wasn't feeling great. Without eight or nine hours of sleep, it would be a rough day for me. Without 3-4 cups of coffee, I was done. And last but certainly at the top of the problem list: I was suffering from ovarian fibroids. Small, non-fatal growths in my left ovary caused severe menstrual cramps that felt as if someone was sticking a knife in my lower back, severe bleeding, along with frequent and irregular monthly bleeding that followed no schedule. It sucked.

I just thought this was the way it would be for me. After all, my mom and older sister went through the same thing, as did so many of my other girlfriends who (interestingly) were minorities.

My sister recommended that I see a friend who helped women in my condition. He recommended making simple changes to my diet by eliminating refined foods, sugar, wheat, yeast, dairy and nothing but organic/kosher/halal meat. I also started taking herbal supplements. All this for the woman who didn't 'do' lowfat!

In a few weeks, I noticed some results. Not only did my bleeding start to regulate almost immediately, but the cramping subsided after a month. An added benefit, I also lost 25 pounds in about four months. My thought process became clearer. I slept better than I had in many years. I started to workout because I had more energy.

Prior to this, I really believed that a recommended surgery or medication were my only alternatives.

Never did I believe that I would be the one to make the difference. And by making strong choices, my entire life changed. It wasn't the herbal supplements, they provided additional nutrition, not medicine.

After three months of taking a moment to think about what to eat BEFORE eating a meal, I became healthy. The ultimate discovery? Eating bad food could make me sick.

I started sharing my story with other women, because I spent so many years suffering. So why should other women have to? My twin now refers women to me in hopes that I might be able to provide something for them. After hearing yet another story about a woman who is needlessly suffering from fibroids, I started writing this blog.

It's not just female trouble that can be caused by unhealthy eating. I see so many women and men that can feel better everyday, simply by making solid choices on how they eat. But the big assumption is that the food will be bland. I'm here to create a new listening around health food: that it can actually taste good.

There's no ONE way to do it. I'm not recommending that you follow this path, I believe everyone can find their own.

The larger lesson I learned was to be aware of the choices I make at each and every meal, and every time I take in a drink. Throughout these pages, I have recipes and ideas that worked for me and restaurants that have good selections. I'm always experimenting, so check back often and see the results!

Mona