Monthly Archives: May 2018

Embrace the Plant Based BBQ

This past holiday weekend had lots of outdoor BBQ grills fired up and grilling everything from hot dogs to hamburgers to sausages and steaks.  It is the beginning of the grilling season and our grills are usually crowded with loads of meats, but there is so much more to grill and these choices will not help your health and the health of the planet.  This summer BBQ season why not break with tradition and instead of meats let those delicious summer vegetables take center stage.

Vegetables soak up those same delicious marinades the way meats do so if you have a favorite one don’t throw it away.  Another bonus is the quick cooking time vegetables have on the grill so there is very little cook time, ideal for the hungry masses.  Even better, the novice griller need not worry about under-cooking  their foods and making someone sick because vegetables simply don’t do that!

Lots of vegetables work on the grill but here is a list of some of my favorites that work great, be sure to always clean your grill before putting the veggies on so they don’t stick.

1) Mushrooms (portobello, and shitake are my favorite)

2)Summer Squashes

3)Peppers (all varieties including hot)

4)Asparagus

5)Eggplant

6) Wedges of Radicchio or Bok Choy

7) Cauliflower Steaks

Even better here are some fantastic marinade recipes to help you take this vegetables to a whole new level.

GINGER SOY MARINADE

¼ cup Sesame oil

½ cup Canola Oil

¼ cup Rice wine vinegar

¼ cup Good quality soy sauce

¼ cup Honey

¼ cup Orange juice (optional)

2 tbs. freshly grated ginger

Juice of one lemon

3tbs. Toasted sesame seeds

1 tsp. Crushed red pepper

  1. Combine all of the ingredients and whisk together

LEMON HERB MARINADE

Juice and zest from 2 lemons

2 tbs cider vinegar

1/3 cup olive oil

¼ cup fresh basil

¼ cup fresh parsley

¼ cup cilantro

2 garlic cloves

sea salt and pepper to taste

  1. Combine the ingredients in a food processor or blender and slowly add oil while running to help it emulsify

.

CILANTRO MARINADE

½ cup Fresh Cilantro

¼ cup fresh lime juice

Few cloves of garlic

Hot sauce to taste

2/3 cup Olive Oil

Salt and Pepper to taste

  1. Place first 4 ingredients in blender, while blending slowly add olive oil so that marinade emulsified
  2. will keep tightly sealed in refrigerator for up to a week
  3. Make a smoked chili variation on this recipe by adding 1 or 2 chipoltes in adobo, perfect for corn and bean salads
  4. So make the shift this year and embrace those grilled veggies!!!!!

 

The Past, Present and Future of Grocery Stores

I love teaching my culinary classes to seniors because it affords me the opportunity to talk about how our food systems  worked 50-60 years ago, and how much has changed in what is relatively a short period of time.  Most of my students remember  when milk was delivered in glass bottles to your front door every morning.  Yesterday a gentleman asked me if people still canned, as he fondly remembered his childhood  basement stocked with jars of fruits and vegetables lovingly canned by his mother to feed the family through the winter.  We often wax nostalgic about trips to the local butcher for a fresh cut of meat wrapped in nothing but butcher paper and twine, or the green grocer which offered a selection of colorful fruits and vegetables, but only what was in season and nary a plastic bag or wrapper in sight.  How we feed ourselves and our families has dramatically changed in the last  century, and in this humble food advocates opinion, not for the better.

History tells us the rise of the grocery store started just about 100 years ago with the Astoria Market in Manhattan.  It was an attempt to bring products together in a single marketplace to provide customers with greater convenience, the birth of the convenience food era which we are still in the throes of.  The Great Depression enhanced the growth of these stores as merchants went out of business and everyone was looking for the best deals. The emergence of home refrigeration which allowed customers to shop in bulk for perishables that they were never able to do before, also had a profound effect on the growth of these stores.  The rise of the automobile further changed how we shopped because we could purchase greater amounts on fewer trips.  In fact changes in  transportation was one of the biggest game changers in the food system, because what was always regional or local food systems got stretched and was now crossing state and  even international borders.

These brought big changes to how we as Americans view food.  First off,  most of us have very little understanding of seasonality, and why would we when you can go into an American grocery store and by fresh strawberries anytime of the year, or corn or any other fruit or vegetable for that matter.  But the impacts of the rise of these mega stores is far greater than any of us can begin to imagine.  The greatest threat these stores pose to humankind is that they have completely disconnected humans from the food they eat.  Let us remember our most basic human elements, providing food and shelter for our families so they can survive.  That is it, all humans are designed to do, and by breaking the connection humans have with feeding themselves, you disrupt the balance.  There is a unique satisfaction gleaned when we provide a healthy meal for our family, especially if you have had to grow or raise some of the food on your plate, but most Americans have absolutely no understanding of this anymore.  Dinner may be heating up a frozen entree or a drive thru at a fast food restaurant on your way from one over-scheduled activity to the next.  This is how the majority of us feed ourselves and then wonder why we are a nation in a health crisis whose roots are found in poor dietary choices.

The rise of Amazon and on line grocery shopping is poised to change the system even further, in ways I am not sure we can yet understand.  However I don’t want to see these changes, I want to return to a time where we shop for goods from our community and locally owned stores.  Already the trend of the farmer’s market is beginning to wane as Americans attention span, shortens and the next new trend comes into favor.  How we feed ourselves shouldn’t be a trend.  Your dollars speak louder than anything else so use them wisely and shop local whenever you can!

Trendy Diets: The Ketogenic vs. Whole Foods Plant Based

Anyone who knows me and my work at The Optimal Kitchen, knows I am continually striving to further my education and knowledge of food and food systems. The field of nutrition, and really just about anything these days is dynamic, constantly changing and evolving, and in order to stay on top of things you need to continually educate yourself. Anyone who follows nutrition is aware there is a new fangled diet coming out every few years and there will be some scientific data to support it. But does that mean it is the best way to feed ourselves?

There is a lot of hype these days around the ketogenic diet and almost as much buzz about a whole food plant based lower fat diet. Both have various scientific studies to support their claims and even as a professional in the industry it is significantly challenging to decide what is best for our bodies. First off we are all individuals and as such, many of us have starkly different nutritional needs than friends and even members of our own family, but isn’t there some kind of common ground?

First let’s lay out exactly what these diets are and how they work.

The Ketogenic diet: there is not much difference here from the Paleo Diet , the Atkins Diet or even the South Beach Diet since they all work on the same premise. These high fat, high protein diets drastically reduce the amount of carbohydrates a person eats forcing the body to use ketones for energy instead of carbohydrates. Foods that people eat on these diets consume are avocados, nuts, seeds, grass fed meats (including lard), olive oil, vegetables, fish and eggs. The ketone diet is anti-inflammatory in nature and has proven extremely successful, especially among children with Autism. By depriving the body of carbohydrates, it forces the body to convert fat to energy, resulting in an initial weight loss for so many which is great. For many suffering from chronic diseases with inflammatory origins this diet works and has profound positive affects on their illness.

Whole Food Plant Based: No animal products of any kind, meat, dairy, eggs etc and no processed foods of any kind. The diet is includes whole grains, vegetables, nuts, seeds, legumes and fruits. The benefits of a plant based diet is an abundance of phytonutrients from fruits and vegetables and the balancing of your body’s ph. This diet has been proven to lower total cholesterol levels and starve cancer cells, as well as helping many to lose weight.

So now we know what they are and the question is which is best? Well, that is a matter of how you look at it. There are benefits to both of these diets for the human body, but when I look at the bigger picture I always find myself going back to the Whole Foods Plant Based Diet. Here are my reasons:

1)Sustainability: the reality is that our population is growing by leaps and bounds and in order for everyone to have enough food to eat; we need to stop growing crops for animal consumption and focus on growing foods for human consumption.

2)Environmental: consuming animal products, even pastured and grass fed have a significant impact on our environment. Our agricultural production is one of the biggest polluters of our water systems not to mention greenhouse gases, and even rainforest destruction due to the increased demand for pastures.

3)Cost: pastured meats are expensive, much more expensive than whole grains and legumes which makes this way of eating out of the financial reach of so many.

4)Body ph: Every now and then the nutrition conversation shifts to the body’s ph and how the acidic body, a result of a diet that is made up of animal products and processed foods, leads to a myriad of poor health outcomes. It is in the acidic state that cancer cells flourish and inflammation takes hold. The only way to reduce your body’s ph is to consume huge amounts of fresh raw fruits and vegetables which help to bring the body into a more alkaline state

5)Ethics: How we raise and slaughter animals these days is not always humane. This is not to say there are not small regional farmers doing their best to humanely raise livestock for human consumption, it is simply that this is not the norm and often out of financial reach for so many.

So I will continue along my path of trying to show everyone how easy it can be to shift to a Whole Food Plant Based Diet by offering these food from The Optimal Kitchen. Yes, we are omnivores and having a bit of meat every now and then is ok but remember there is a reason meat rhymes with treat. If you want to feed yourself and your family well, have it be affordable all while being a good steward of the planet this is the best change you can make.

To educate yourself I suggest you watch 2 documentaries, each profiles these ways of eating and decide for yourself which you think is the best choice for you and your family.

On Netflix:

Hungry For Change (Plant Based Whole Food)

The Magic Pill (Ketogenic)