No Fear Fillo!

In the middle of winter, where fresh greens seem like a contradiction in terms, frozen greens really come into play.
Whereas I would be hard-pressed to buy frozen spinach any other time of the year - in winter it makes a lot of sense. Frozen fruits and vegetables, although they do suffer a little loss of nutrition in the freezing and later thawing process, have the advantage to have been harvested when at nutritional peak, namely when in season and therefor cheapest.
One neat way to try frozen greens is in pockets or pot pies.
Spinach pockets in fillo dough is like a to-go version of spinach pie, and while handling fillo dough is a bit intimidating at first one quickly gets the hang of it. Just give it a try. Also there is a really handy HOW TO Video here.

Filling: For a vegan version - omit eggs and all the cheeses and use the marinated tofu and nutritional yeast. The dough I use which is from Athens Foods is vegan.

1 10-ounce package frozen chopped spinach, thawed and squeezed dry

1/2 cup scallions, minced or half an onion
1/2 cup fresh parsley, chopped

¼ cup dried dill

1/2 cup Feta cheese, crumbled - or for a vegan version try scrambled tofu marinated in an olive oil-lemon juice-oregano mix

4 ounces cream cheese, softened

2 tablespoons grated cheese or nutritional yeast

2 eggs

Salt and pepper to taste


1 packet fillo dough, thawed

cooking oil and pastry brush

1. Preheat oven to 350º. Lightly oil a cookie sheet.

2. In a blender or food processor quickly puree all your ingredients to a lightly chopped filling. Don’t blend too long - you don’t want a sauce.

3. Open your fillo dough packet and lay flat. remove three sheets of dough and stack. Cut the dough in half lengthwise and work halves separately.
Put a generous tablespoon of filling about 1 inch from lower corner and fold dough over the filling to form a triangle. Keep folding dough over until it is all folded up. Lightly brush with cooking oil. And place on cookie sheet seams down.
Repeat until all filling is used up.

4. Bake at 350º for 20 to 25 minutes until golden brown. Serve warm or cold with a nice greek salad.

To make your trip to the market a pleasant one!

Here are some excerpts from my book! Enjoy and use them every week and you WILL save money!

It is finally here!

The book is done and yours to own. All you have to do is click on this button for an instant e-book download. I hope you enjoy it. I finally had a chance to surpass the blog entry format and really explore my subject to my heart's content. There are 100 recipes in here, from breakfast, lunch and dinners to lots of delicious and affordable desserts and of course lots of suggestions what to do with leftovers. I hope you have fun reading it and contact me with comments or suggestions.

First Frost

We are expecting the first frost tonight here in Upstate New York and while I was outside all day picking and rescuing all of the basil and green beans I could, I was for the most part on the farm by myself.
For those of you not familiar, I am a member of a CSA and part of my share is produce that is too labor intense to be picked, so we have the opportunity to pick for ourselves. Sometimes the yield of certain crops is just so phenomenal in a particular season that the farmer will just open fields to everyone to pick unlimited amounts. Needless to say that that is an immense bargain right there, because you can truly pick to your hearts content and freeze anything that you can’t use right away for the winter months.
What is a bit strange is that in my experience with different CSAs over more than 10 years now, there is usually just a core group of members that will pick produce themselves, the rest never take advantage of this bargain. In my 200 member CSA - I would venture to say there are about 40 people more or less that will pick, and I think I am being generous here - the rest would rather not. Why? I have no idea!
And that brings us to a rather solemn point - whilst writing this there are literally 100s of pounds of green beans that will die tonight and the amount of basil that will freeze tonight would make enough pesto to supply all the restaurants of Manhattan for a month. Why does it have to go bad - I guess nobody really appreciated the amount of work and the resources that went into producing their share of basil and green beans - so they just let it rot…..

Vegetarian on the Cheap - The Book

After an extended summer hiatus - at least I have something to show for myself. Vegetarian on the Cheap - The Book is ready for takeoff. I will post the link for an e-book version as soon as I have it ready but I thought I give you a preview of what will be featured:

Here is the index:


Chapter 1: Introduction: Why “vegetarian”, How “on the Cheap?”
A brief outline of vegetarianism in all its incarnations, from the timid occasional vegetarian to the die-hard raw food vegan. Is being a vegetarian even healthy for you? How you can save money going veg, when chicken substitute is three times more expensive than actual chicken.

Chapter 2: The 10 Secrets of the Bohemian Vegetarian.
Pst - don’t tell - this could actually be fun. Where do we go wrong and how can we do better. All about seasons, being your own boss in the kitchen and getting out of cooking the same old budget zapping meals over and over.

Chapter 3: Planning: Where and How to Shop to recharge your Budget.
Shopping - a tutorial. You are on a mission, ditch your hubby, your kids and your chatty friend and get to shop well. The bulk food section, your place of worship.

Chapter 4: To eat, or not to eat - Which foods give you the most bang for your buck.
Whether we like it or not some foods are just healthier than others. Yes, even fruits and vegetables have their nutritional superstars, whereas others merely fizzle. Find the 15 most affordable veggie super foods, the 10 fruits not to be missed and the 10 most affordable protein sources.

Chapter 5: Ye old protein myth - or how you’ll learn to stop worrying and love tofu, tempeh and seitan.
Yes, I will try to get you to embrace seitan. Also, what to do with tofu and what on earth is tempeh? Where will you get adequate protein, that won’t cost a fortune but will taste great?

Chapter 6: Carbs - Not the Enemy? The best carbs for your cash.
Carbohydrates are good for you, as long as you indulge in the right ones. A hit-parade of the most delicious and affordable grains from around the world from amaranth, buckwheat and corn to wheat and wild rice.

Chapter 7: Love food - hate waste. How to properly store and preserve your food.
What a bummer that organic spinach from the farmers market committed suicide right in your fridge! What did you do to it? Nothing? That is exactly your problem! Learn once and for all how to store your food. We will look at which foods should never go into your fridge and which ones will be fine in there for months?

Chapter 8: “Organic? You gotta be kidding! I can’t afford that!” - Wrong!
In an ideal world we all would eat only organic foods, right? Wrong - some foods are actually always organic, even if the label does not say so, and others are a bargain even if they are not organic! Find out who is who.

Chapter 9: Rent-a-farmer: All about getting your veggies on the cheap. Do something amazing for yourself, your kids and the local economy all whilst getting your veggies 50% off. Here is how. Where to find farmer’s markets, local farms and buying co-ops, and why they are such an amazing deal.

Chapter 10: Crock pot - the best pot you’ve ever had!
This is zero effort cooking. In spring, fall or winter this inexpensive kitchen appliance never leaves my counter. Make elaborate meals in minutes and save in the process. Recipes and tips on getting cooking done, even while you leave the house!

Chapter 11: Putting it all together: How to save money immediately!
Let’s start right now. All you need is a pencil! Answer a few questions and fill out this chart, and you will be ready to plan out the next two weeks worth of eating vegetarian on the cheap. We will incorporate new foods slowly, shop with confidence and eliminate dead end shopping, working with what you already have at home.

Chapter 12: A sweat deal: cookies, cakes and candy.
You have to have sweets! Recipes for world-class cookies, homemade candy bars and easy bake muffins and such.

Chapter 13: Kinder-garden - how to get your kids to go veg!
15 tips on making this change easy on your kids - you may be in for a surprise, being a vegetarian is considered quite cool in the kindergarden to high-school world!

Chapter 14: Around the world in eight cuisines: become a spicy recessionista and make something out of nothing!
Pack you bags, we are going Indonesian, Mexican, Thai, Chinese, Indian, Ethiopian, Moroccan and Caribbean, right in your kitchen.
Nothing screams “sophisticated” louder than exotic dishes from around the world. The big secret is that so many of them are super cheap to make. Learn about spices and how to make your own spice mixes in minutes, and impress your family and guests with flavorful meals that won’t make you smash your piggy-bank.

Chapter 15: Cosmetics, cleaners and the rest: Insane and Unheard-of Ideas to save.
Other ideas that can eliminate money hogs from your grocery list. The nitty gritty on cleaners, cosmetics and keeping you and your home clean for less.


So, I was able to go into depth in how we can really save some money - while being good to our bodies and to our planet. I have included a great number of recipes to get even the most timid cook started - all are no-nonsense no hard to find ingredients and no gimmicks recipes which get you well on the way - eating a varied, healthy and affordable way.
I am excited the book is finished and can't wait to hear some feedback!

Happiness,

Moni

Who would like a great Vegetarian Cookbook for 1 cent?

Book Review: Vegetarian Four Seasons - Rose Elliot


I have been meaning to write a review on this book for a long time - among all the cookbooks I own and have owned - I have to go through a purge every so often or they would take over my kitchen - this one is of the kind where the pages are splattered, the book is coming apart by the seams and yet I keep coming back to it time and time again.
Rose Elliot strikes an amazing balance between simple and elegant recipes and slightly more daring ones.
The photographs are amazing and very inspiring. I have found that I rarely use cookbooks that don’t have nice pictures in them, and the recipes I use most often are usually the ones that are featured in the pictures.
One of the best features of this book is that it is organized by seasons - so if you shop at your local farmer’s market or you are a member at a CSA this book really comes in handy.
Also quite useful are the full menus for special occasions, for example the spring section features suggestions for a Late Spring Picnic and the Fall section features a hearty full menu for a Halloween party for twelve.

Outstanding recipes include:

Mango and Cardamon Parfait
Salad Nicoise with New Potatoes and Scallions
Pumpkin and Goat Cheese Gratin
Spaghetti Squash with Gorgonzola and Walnuts
Pear and Almond Tart
Christmas Wreath with Cranberries - a great holiday vegetarian main dish

and many more.

And how can you buy this marvelous book for a cent you ask - well Amazon of course: Link

What’s in season now: May & June

Gas prices are going up again - I know we all remember last summer too well - and immediately the price of produce creeps up as well. It pays off to shop local - the farmer’s markets are about to open in the Northeast and it also pays to shift over to recipes that use what’s in season now.

May:

Fruits: apricots from California, first berries(careful), Florida mangos, citrus(end of season - careful), fresh figs, pineapples from Hawaii (end), cherries (end of month maybe! - really short season - so grab!)

Veggies: green beans, bell peppers (first), cucumbers, summer squash, celery, sugar snap peas, vidalia onions, asparagus (end - careful!), endive (end- careful!)

June:

Fruits: Cherries (short season - grab!), berries, cantaloupe, apricots, plums

Veggies: green beans, bell peppers, carrots, beets, garlic, summer-squash, swiss chard, basil

The trouble with flaxseeds and how to find a way to love them

By now I’m sure you have heard it numerous times: we should all eat more flaxseeds. They regularly are featured in the top ten lists of foods to include in a healthy diet.Their healing properties curing everything from constipation, arthritis, cramps, skin problems, heart disease and many other ailments are widely proclaimed. They are the single richest source of the ever elusive Omega 3s, contain lignans which function as antioxidants and also provide us with 60 other essential nutrients. However, the trouble is - they taste absolutely awful. When you chew flaxseeds they become somewhat mucusey and their overall taste is nothing to write home about.
Flaxseed oil is not too bad tasting - a bit nutty maybe, but if you want the full benefit of what flaxseeds have to offer you, the actual seeds are the only way to go. Ground up in a coffee grinder and sprinkled over oatmeal, granola or salad works quite well but is a bit boring. The absolute ultimate flaxseed recipe I have come across can be found in the Raw Food cuisine: Flaxseed crackers.
A lot of crackers claim to have flax seeds in them - which is usually in a forgettable amount and at that point absolutely useless since it has been toasted, baked or fried to high heaven, but RAW flax seed crackers keep the omegas and all the other nutrients intact and make an absolutely delicious powerhouse of a cracker.


They are featured in many raw food books and I have tried many different recipes but I think the simplest crackers - with just three! ingredients are the best.
The technique sounds a but complicated at first but once you have the hang of it you can whip up a two week supply in 15 minutes, which is the crackers other great feature -unlike other raw food concoctions these keep really well.

Raw Flax Seed Crackers:

You will need:

3 cups flaxseeds
½ cup sun dried tomatoes - soaked in hot water to soften - about 10 minutes
1½ tablespoons nama shoyu - or soy sauce - low sodium is fine I use the wheat free version

1. Grind about ¾ of your flaxseeds in a blender. They grind up very easily and a couple of pulses should do.

2. Empty your ground seeds into a bowl and mix in the un-ground seeds.

3. Blend the softened sun dried tomatoes - add a little of the soaking water and reserve the rest of the soaking water.

4. Mix the ground sun dried tomatoes with the flaxseeds and add the soy sauce. Stir and let sit for a couple of minutes. Because of the oil in the seeds the mixture will be quite gooey. You could also add herbs or garlic at this point, but that’s optional since they taste quite fantastic without any additions.

5. Meanwhile prepare your baking surface - if you have a dehydrator this is easy - if not an oven will do - just put it at its absolute lowest setting and leave the door propped open to lower the temperature. It should not go over 125º. If you have teflex sheets for your dehydrator, they work really well for this otherwise use parchment paper. Cut the parchment paper to line your dehydrator trays or cookie sheets and oil slightly with some quality oil - coconut, olive or flaxseed work well - use very little and spread over the paper with your hands or a brush.

6. Here comes the tricky and ingenious part - after doing this many times I found a way to make crackers so thin you can almost see through them. Using one oiled sheet (teflex or parchment) as a bottom spread a good handful of the dough and place a second oiled sheet on top of the dough. With a rolling pin - spread the dough evenly working towards the edges. Once you have a nice flattened square of cracker remove the top sheet - it will peel right off and place in the oven or dehydrator.

7. Repeat until all the cracker dough is used up. It will take anywhere between 5 to 12 hours to fully dehydrate your crackers - it depends on the humidity in your house, whether you use a stove or a dehydrator and also on your personal preference - some like a more flexible cracker others want theirs bone-dry. So experiment and have fun!

Love Food - Hate Waste!

How to store food is truly a science. Supermarkets spends billions a year to improve food storage. They know every head of lettuce that wilts before they were able to pass it on to you means money washed down the drain.
It is really frustrating to go through lengthy planning, careful choosing only to have to toss that unrecognizable heap of mush into the bin. I know I absolutely hate it.
It is estimated that the average American family throws away nearly $500 worth of produce a year.

What can we do to prevent you from having to throw out one more piece of fruit, vegetable or any other food item. Let’s look at storage and educate ourselves.


A couple of points to consider:

1. If you routinely throw out lots of food - you may be buying too much. Slow down at the store and try to make a plan before you shop. Guesstimating costs an awful lot of money.

2. In your plan-making, leave gaps. I don’t know about you, but I know that if my plans are not flexible they won’t work for me. A big part of cooking well and on a budget is all about using leftovers and there has to be space for these in your menu for the week. So leave some meals - lunches and dinners blank and that is where your leftover meals will fit.

3. Also make a point of positioning dishes that use produce items that spoil quickly at the beginning of the week. Example: it does not really matter whether you make a potato salad on Tuesday or on Saturday - if you do your shopping on a Sunday - but if you are planning on a spinach salad I would not want to wait all the way until 6 days later to eat raw spinach that is now clearly past its prime.

4. If in doubt how to store an item imagine where and how it was located in your local supermarket when you bought it. Onions will never be refrigerated and neither will be potatoes - how about green peppers, lettuce or broccoli? Close your eyes imagine - the answer for the above items was one: no refrigeration, two: yes three: yes - and that is how it should be!


5. The refrigerator is your biggest helper when it comes to food storage - but it has to be clean - and you have to see what is in it! If your fridge is so full that you have no chance of seeing everything you also have no chance of using all that food. A refrigerator should be cleaned once a week - yeah not a typo - every week before you go shopping you have to know what is still in there from last weeks shopping! So, everything has to come out - things that have to be used immediately go in a crockpot or soup pot and while you clean out the fridge - wiping everything down - takes about 15 minutes really - you can already put together your meal for when you get back from your shopping trip - convenient and cheap!

6. One spoilt apple will spoil the barrel! So true and not only for apples. There are people in the supermarkets constantly picking over the produce trying to pick out the rotten apples and such. Another reason to clean out your fridge once a week - germs spread and infect other food. Spoilage needs to be nipped in the bud.

7. Store bulk grains in airtight glass containers - old spaghetti sauce containers work great. Grain moths can be a rather persistent problem - store a small dried habanero pepper in the glass jars, but don’t forget to remove it before cooking otherwise you will have a spicy surprise!

8. Raw nuts - which are by far the best nuts your money can buy - should ideally be stored in the refrigerator. Make sure they do not become humid - you use container with a tight seal and buy only as much as you can use up in a month. Do not waste your money on broken nuts - they will almost always be all rancid and severely lacking in nutrients. Also nut flours are easily made in a blender - it literally takes seconds to grind up nuts.

9. Dried fruit can be kept in the fridge and stays fresh longer that way - zip-lock bags work great.




If we divide our fruits and vegetables in sections:

+ Always refrigerate

+ Never refrigerate

+ you could refrigerate - especially once fully ripened

+ ripens nicely on the countertop - in a brown bag

+ eat asap - won’t last no matter what you do

Let’s start with fruits:

Always refrigerate: 


Apples - put in a bag - paper with a plastic bag inside, always choose apples that smell good and have no bruises - check on them often since one apple does indeed spoil all the others

Cherries - refrigerate immediately - and use asap - you only have a couple of days to enjoy them at peak flavor - and cherry season is horribly short!

Coconut - both fresh Thai and brown - should be refrigerated where they will last a couple of weeks - a bit less for the fresh ones


Grapes - should be refrigerated in plastic - but should be dry - wash them only immediately before eating.
 They can last for a week in your fridge


Never refrigerate:

Bananas - they will turn dark brown instantly - just arrange in a fruit bowl and buy at various stages of ripeness to have a constant supply - don’t throw out overripe bananas but freeze them for smoothies

Mango - never - it will kill the flavor

You could refrigerate: 



Citrus - if you are trying to make it last more than a week - otherwise it would be fine on your countertop


Kiwi - if you are trying to hold on to them for up to a month - otherwise they will be good on your countertop


Melon - if they are whole, refrigeration is optional - especially if they could use a little ripening - keep them on the countertop until they develop a bit of aroma (water melon excepted which will not have any scent) - then you can refrigerate, cut melon of course has to always be refrigerated and should be eaten asap

ripens nicely on the countertop - in a brown bag: 



Apricots - can be bought hard - will ripen on countertop - if bought ripe enjoy immediately or keep in fridge for couple of days - tops

Nectarines - can be bought hard and ripened at home - in a day or two - when fully ripe you can refrigerate them and they will last another day or two


Papaya - if you bought it green - leave on your counter until they have color and aroma then you can transfer them to the fridge where they will keep another couple of days, but should be used asap


Peach - same as with papaya - will ripen well on the counter in a brown paper bag - once you have the characteristic aroma you want to eat them asap - but you can refrigerate for another day or two


Pear - another one for the countertop - if you want to slow down the ripening process- refrigerate 


Pineapple - looks beautiful on your counter and that is where it belongs - until you get the wonderful aroma which could take a week or longer - then cut it up and store it in the fridge in a closed plastic container - it will pick up other aromas and will last only a few days

Plums - will ripen in a brown paper bag - once ripe they will keep in the fridge for a few days


Pomegranates can be kept at room temperature for a week or longer, but can also be refrigerated where they will last several months

eat asap - won’t last no matter what you do: 


Berries: I know you can refrigerate the hardy blueberries or blackberries for a couple of days - but buy local, go crazy when in season and eat right away and stay away from all not local berries the rest of the year and go for frozen if you have a craving. Out of season berries - are simple tasteless and never worth the money. Never wash fresh berries until absolutely ready to eat and berries will never ripen after they are picked!



Vegetables:

Always refrigerate:

Artichokes - up to one week - choose firm globes, stay away from opened leaves

Asparagus - couple of days tops - look for tight and dry tips and a bright, fresh green color throughout

Beans - string or snap - in a plastic bag, do not wash until you are ready to use them - if they are slightly wilted you may be able to revive them in a bowl with ice cold water

Beets - buy with tops only - cook with a bit of stem and cut only after cooking, to not lose the nutrients into the cooking water - use the greens like salad greens


Broccoli - stores well right in the plastic bag it came from the store - make sure there is a little moisture - like from the misting that happens in the store - keeps well for at least a week


Brussels Sprouts - keep well in the fridge for at least a week


Cabbage - will keep for many weeks in your fridge - when you don’t want to use the entire head of cabbage at once - it is worth to simple peel off the outer leaves and leave the rest of the head intact - the rest will keep for another meal that way 


Carrots - will keep in the plastic bag you bought them - if you bought ones with the top on - twist it off - it will draw the sweetness out of the carrots - and use carrots with green tops sooner - you can revive limp carrots in an ice bath


Cauliflower - store in the plastic bag it came in keeps well for a week and beyond - watch for black spots and use immediately if they appear


Celery - refrigerate - will keep crisp for at least a week


Celery root - will keep for many weeks in your fridge - in a plastic bag to keep in moisture


Cucumber - refrigerate only for a couple of days 


Eggplant - will store in plastic bags for several days 


Ginger - will last for a couple of weeks in the fridge


Leeks - will last a week or more - store dry in a plastic bag


Mesclun greens - will store well if refrigerated - however if you purchased them loose by the pound - transfer them out of the loose plastic bag into a plastic container - tupperware works - otherwise splurge on a mesclun mix in a hardshell plastic container and keep that for repeated use since it was designed by the growers to keep loose leaf lettuce, it does a fine job in keeping your greens fresh - always keep them dry and pick out any wilting leaves immediately


Whole lettuce heads - should be kept in a plastic bag and should be slightly moist - it will keep three to five days at peak freshness

Mushrooms - never store them in a plastic bag - paper bags only and add a slightly damp sheet of paper towel - use asap they really don’t last


Peppers - should last up to a week - dry in a plastic bag - wash right before use


Spinach - store in fridge right away - do not wash until ready to use, but even if stored perfectly you will only get a couple of days - so use it soon


Sprouts - parish quickly - store in refrigerator and use within a couple of days


Summer Squash - store in unsealed plastic bag


Swiss Chard - store in open plastic bag in the fridge - will keep for a week


Never refrigerate!: 


Garlic - moisture is an absolute killer - keep it in a dark, cool place on your countertop - and don’t waste your money on the pre-chopped stuff


Winter Squash - unless it has been cut - store in a dry dark place and winter squash will keep for a couple of months


Tomatoes - never ever refrigerate! - even if ripe - it just kills the flavor - make gazpacho and salsa if you have too many ripe ones


You could refrigerate: 



Corn - but only for a short time and you should really eat it asap

Onions - some people recommend refrigeration others condemn it, I guess it depends on how good your storage is outside the fridge - you want a cool, dark, dry place away from potatoes and apples


Potatoes - other than the very thin skinned new potatoes - potatoes usually do not need to be refrigerated they should be kept in a cold, dark, dry place

And - that's all folks!

How about a really good burger?

Oat Tofu Burger:



Oats really lend themselves well to giving a meatless burger consistency.


You will need: (for about 10 burgers)



1 package tofu = 1 pound

½ cup steel cut oats
 - pour 2 cups boiling hot water over them and let sit until absorbed - about 1/2 hour
1 onion - minced
1 cup carrots - minced
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon soy sauce
1 egg (optional - vegans just omit or replace with a tablespoon wheat germ)
1 tsp oregano, marjoram, basil or a combination
2 tablespoons oil

1. Set up oats and meanwhile drain the tofu and crumble with your hands in a bowl - chop and add all other ingredients and shape into 10 burgers. For them to hold together well it helps to refrigerate them for half an hour especially if you don’t want to use the egg.


2. Brown your burgers in the oil and serve or store in the fridge for later. They are quite delicious eaten cold.

Organic produce, organic produce on the wall - who is the fairest of them all?

Our friends at the Environmental Working Group have updated their “Dirty Dozen List” of the most polluted and pesticide laden fruits and vegetables brought to you by the friendly and concerned folks at Mega Bucks Agriculture - so if you want to indulge and make sure you have the maximum exposure to pesticides please choose only from these twelve foods, and while you are at it work on your tan at noon not wearing any sun screen whilst sipping Coca Cola out of a PBA lined plastic bottle (which you will not recycle).
If you are one of us - however - and feel you should have some say in which poisons you will subject your body or your children’s bodies to - pay attention - you should be able to rattle off these twelve fruits and vegetables flawlessly even if I came to your house and woke you up in the middle of the night.
There are pediatricians and nutritionists out there who will go as far as recommending NOT to give any of these fruits or vegetables to your children ever, period!


I will give you the list at the end and the link to the full list can be found here, but for those of us who have been using this list faithfully for years after some research I was able to figure out what had changed.


Dropped from the twelve most contaminated list:
potatoes - dropped to #15

spinach - dropped to #14

raspberries dropped to #20.

Newly on the watchlist:

Kale!!! at #8 - way too high for my taste - and will be bought organically from now on

Lettuce - at #9 - not much of a surprise for me - has been on my private watch list forever

Carrots - at #11 - they just moved up from #13 so they were too close for comfort anyway - not such a big surprise and if you buy the big 5 pound bags the price difference between conventional and organic carrots becomes almost negligible.

Also, on the other side of the spectrum - the twelve safest fruits and vegetables - there was a bit of a shakedown - Broccoli, Cauliflower and Bananas, all were pushed out of the twelve least contaminated produce slots and seem now a little less safe at slots #13, #24 (!) and #21 respectively.


On the bright side - Pineapple - Cabbage and Eggplant have taken their spots.

Here are the lists:


Dirty Dozen: Most Pesticide Contaminated Fruits & Vegetables:

You should buy only organic: (from worst to best)

1. Peach
2. Apple
3. Sweet Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes - Imported
11. Carrot
12. Pear

and just for completion sake: if the money allows!



13. Collard Greens
14. Spinach
15. Potatoes (used to be much higher on the list)
16. Green Beans
17. Summer Squash
18. Pepper - (hot ones - I presume)
19. Cucumber - ( I usually buy the English variety - at least they come sans wax)
20. Raspberries




The consistently clean conventional produce - buy these non-organic: (from best to worst)



1. Onions

2. Avocado

3. Sweet Corn - Frozen

4. Pineapple

5. Mango

6. Asparagus

7. Sweet Peas - frozen

8. Kiwi

9. Cabbage

10. Eggplant

11. Papaya

12. Watermelon

13. Broccoli

14. Tomatoes ( now if they only tasted like tomatoes…)

15. Sweet Potatoes ( great alternative for regular potatoes - cheaper and more nutritious)


Also, a quick reminder - know your PLU codes = Price Look-Up codes - that is the code that the cashier will put in before they weigh and price your produce. It will either be on the sticker, on the rubber band holding the produce together - like in broccoli bunches or sometime tattooed on the fruit itself.

PLU Code Type of Produce:

4060 4 digit code - conventional broccoli
94060 5 digit code starting with a “9” - organically grown broccoli

84060 5 digit code starting with a “8” - genetically engineered broccoli
( why do we worry about mouse genes in our oranges - well, it is all the rage in Europe… read up here)

The Flexetarian Vegetarian Conundrum:

After being a vegetarian for almost 20 years I have been every kind of vegetarian you can think of.
From the occasional vegetarian - I guess that is how most of us started out - some teenage rebellion combined with a disdain for everything ordinary - I went through a couple of try-outs, that would go really well for a few weeks and than fall flat.
Than later came the ovo-lacto phase, which morphed into years of being a happy vegan, which morphed into years of being a happy raw food vegan to - right now.
Where am I right now? Well, to be quite honest - I am back to square one - being an ordinary ovo-lacto vegetarian. How did I end up back here? Not that there is anything wrong with being just an ordinary, run-of-the-mill kind of vegetarian, mind you!
The economy has a lot to do with it for me.
Going back to organic eggs and organic milk seems to be cheaper when in a severe crunch, and so a dedicated vegan is sent back three squares and becomes a regular vegetarian once again. At least for now.
Especially in winter - when produce is available to me almost exclusively in the supermarket or health food store - at a high price and so-so quality, I cannot imagine trying to be a raw fooder on a limited budget.
Now, I know that some of you manage it somehow - I would love to hear how you stick to your vegan, raw fooder or other guns in times of economic distress.
Comments anyone?

Who is ready for spring?

For all of you who are sick and tired of citrus, winter squash and collard greens - I am so with you on this.
I can’t wait for spring and thought it may be a good idea to peek a little into what’s to come.
March is a great month in the produce department because after three months of relatively little variety ( citrus, citrus, citrus and winter squash ad nauseum) new things are all of a sudden in season. It hasn’t quite happened in my local stores but for me the absolute indicator for the change of seasons and the arrival of spring are the aptly named “spring onions”.
So let’s see what we will be able to purchase for a reasonable price:

March:

Fruits: pineapple, Mexican mangos, citrus (especially Valencia and Blood Oranges), rhurbarb

Veggies: spring lettuce, endive, artichokes, mustard greens

April:

Fruits: pineapples from Hawaii, asparagus, avocado (haas), rhurbarb,mangos, first strawberries (careful!)

Veggies: asparagus, spring cruciferous - especially broccoli, first summer squash, spring onions (with green tops), garden peas, romaine lettuce, artichokes, new potatoes, spring carrots, spinach

Seitan Bourginon

This is a lovely recipe - which is simple, yet elegant and a cheap treat for yourself or when you have guests coming.
I will give you two variations - one is the quick approach - the other is the “no work at all since I am going to dump everything into the crock pot” approach. Either way very tasty!

For either version you will need for 4 servings:

3 tablespoons vegetable oil

4 small onions peeled, 2 minced and two cut in fours

5 medium carrots roughly chopped in rounds

2 sticks celery roughly chopped

1 cup whole mushrooms - any kind will do - or omit if you are not a mushroom fan
about
1 cup leafy greens - kale, collard or spinach work well - or omit
3 cups homemade seitan - if using store bought - one tub will do
 if you need a refresher on how to make your own seitan check here
1 tablespoon tomato paste - diluted in ½ cup water or broth
or use canned crushed tomatoes ( which you will have to drain) about ½ cup total
2 cups potatoes quartered - or left whole of they are small

1 teaspoon soy sauce

1 cup heavy red wine 


1 bay leaf - can be omitted or substitute dried basil, oregano or sage

3 cloves garlic - grated

1 teaspoon thyme dried - or ½ teaspoon fresh thyme

3 tablespoons fresh parsley, chopped or omit but rather nice if you have it at hand

salt and fresh pepper

two tablespoons flour or instant mashed potato to thicken the sauce

Crock pot version:


1.Add all ingredients into crock pot, except for the fresh parsley and flour/ instant mashed potato.


2. Cook on medium for 6 - 8 hours. Add the fresh parsley and let sit for 5 minutes. Transfer into serving dish - draining some of the liquid. Thicken the drained liquid with some of the flour/mashed potato and mix back in with the rest of the dish. Serve with side of potatoes and wilted greens or a green salad.


On the stove version:

Can be cooked in under 30 minutes - and is still a great dish.
Adjustments to be made - you want all the veggies to be chopped finer.

1. In a steamer basket set the potatoes to steam over water.

2. Saute the onion, carrots, celery and garlic until soft and aromatic.

3. Add the drained tomatoes, mushrooms, seitan, parsley, spices and soy sauce and saute for another two minutes.

4. Add the red wine, and season with salt and pepper - cover and simmer for another 10 minutes over low heat.

5. Check on the potatoes - pierce with a knife to ensure they are soft all the way through - set aside and let cool.

6. Transfer the bourginon to a serving dish - draining the liquid. Mix the liquid with just enough flour or instant mashed potato to give it some substance then mix it back in with the veggies and serve with the potatoes rubbed in a bit of sea salt.

Insane and unheard of ideas to save money - Make your own deodorant!

The reasons why you want to make your own deodorant are many. Saving money seems to be almost trivial compared to the many health implications regular use of main stream brand deodorants has.
The aluminum chloride omni present in all the big brand deodorants has been linked to Alzheimer's and breast cancer and even though the industry spends billions of dollars trying to disprove any connection of their products with any bad effects on health - I remain skeptical. After all how thorough and truly truth finding can an industry sponsored study be?

Our friends at the Environmental Working Group point out a staggering array of chemicals in deodorants that promote endocrine disruption, allergies, mutation and growth of cancerous cells in the lab.

So, the answer would be to switch to the natural brands of deodorants proudly promoting their Aluminum hydrochloride free bliss - only two problems - first they are not all as wholesome as they seem - I was shocked to find Jason’s deodorants as one of the worst offenders in the EWG’s cosmetic database and of course even the good ones come with a staggering price tag.
Shopping for my son’s favorite deodorant at Whole Foods the other day - I simply could not stomach the $18.95 !!!! price tag and I had had enough. What are these magical ingredients that make up this 1.7 oz of elixir - is liquid gold part of the concoction?
Of course reading labels is always enlightening, amusing and infuriating all at the same time!

So, comparing three different brands Weleda, Dr.Hauschka, and Crystal,
the most common ingredients seem to be - not surprisingly - some form of alcohol, mineral salts - can you say table salt?, fragrance = a couple of drops of essential oils and lots of water.
So, here is my recipe for homemade deodorant - as always - experiment wildly and have fun creating your own!

Deodorant recipe - you will need:

Some form of alcohol
Fragrance
Water
a spray bottle or reuse and old roll-on deodorant bottle

1. Some form of alcohol - just like for making perfume - vodka works well - you could even try flavored - I am sure citrus would give it a nice base tone. You don’t need a whole lot since you are going to cut at least two parts water to one part alcohol.



2. Salt - add a tiny bit of regular table salt - should neutralize the bacteria a bit, but salt is a very optional ingredient.

3. Fragrance - a couple of drops of essential oil - whatever you have at hand. You could produce you own - by squeezing citrus peel or infusing flowers or bits of spice in your deodorant - add a small dash of ground ginger or cinnamon - costs cents.

4. Add water - just enough so it will flow but not too much to make it runny - you will have to play around with it.




5. A nice addition which I use instead of alcohol is Thayer’s Orginal Witch Hazel Formula which has alcohol in it and works really well as a base. The Aloe Vera formula is very nice for sensitive skin.



6. All you need now is a bottle - The insanely expensive Dr.Hauschka deodorant at least buys you a reusable glass bottle that looks very nice and can easily be refilled. Most plastic bottles cannot be reused. In that case a little spray bottle should do.

Please check out the list of harmful ingredients in deodorants here. may be that will give you the inspiration you need to make your own.