Grass-Fed Beef

Im really not being a slacker about posting to my blog!  I just have to make my job my priority...LOL

New article published today....

http://cookingresources.suite101.com/article.cfm/grass-fed-beef   

Images are from http://www.flickr.com/ 

My latest article

http://cookingresources.suite101.com/article.cfm/organic-on-a-budget  

Sundae Breakfast

Sometimes I just get up and stumble to the fride..grab a cold english muffin and a cup of coffee (low octane decaf for me) and I'm good till about 10:30 or so when I have my midmorning snack.  I am such a lazy breakfast person!  I guess its somewhat of an improvement since for most of my life I've never eaten breakfast at all. 

I think I just get bored.  I'm allergic to dairy and INSANELY allergic to eggs.  Oh...just the though of one of those little chicken embryo bombs turns my stomach inside out!  Don't get me wrong...I like eggs...especially a nice quiche or a frittata.  What I don't like is the next 4-6 hours I will spend doubled over in pain and itching frantically until my body finally gets that stuff digested! 
I have a suspician I may have developed a gluten allergy as well because about half an hour after eating that cold english muffin...my face looks like I fell asleep in a tanning bed and my stomach hurts.  For the most part I can pass on dairy with the exception of two things...Greek style yogurt and Feta Cheese!  Yogurt is a bit different than other dairy products though in that it actually HELPS lactose intollerance.  Yogurt's bacteria colony breaks down the cellular walls of the lactose (milk sugar).  Lactose is the stuff that sits in your stomach and ferments if you are lactose intolerant.  That's why a lot of people experience bloating after eating dairy.  Lactase is the enzyme you should be producing that will break the lactose down into it's easily digestable simple sugars (glucose and galactose).  Yogurt has something called beta-galactosidase which actually "pre-digests" (for lack of a better term) some of that lactose that your body can't process thus alleviating lactose intolerance symptoms.  Of course if you go hog wild and drink a gallon of milk, eat half a gallon of ice cream and 4 lbs of cheese....ain't no yogurt in the world gonna help that!  You probably SHOULD suffer for being a glutton! 

As for the eggs...to my knowledge there's nothing you can do about that except avoid them like the plague!  At least I have to.  Sometime in the near future, I'll write a post on replacing eggs in baking.  You wouldn't believe some of the stuff I've used...haha!  Some of them have worked...others have been wretched failures. 

So that brings us back round to breakfast.  I wish I wasn't so lazy about eating in the morning but honestly...something really light and small seems to be all my stomach can cope with until about 10:30.  Fruit by itself doesn't do it for me either.  Oh and heaven forbid I eat a waffle with syrup (even a vegan waffle with no eggs or dairy)!  That carb/sugar overload first thing in the morning makes me sicker than a dog!  It just gets old trying to think of something to eat every morning. 

I've found that a mixture of carbs from fruit and protein from a good, plain greek yogurt (we are NOT talking Dannon fruit on the bottom here.....bleccch), a VERY small amount of either agave or maple syrup...I'm talking a teaspoon or less...and a sprinkling of something crunchy like granola or nuts/seeds makes a pretty tasty and satisfying breakfast that doesn't disagree with my temperamental digestive system.  Although...that gluten thing...I may have to look into that and skip on the granola. 

This morning I did my favorite greek style yogurt...FAGE (pronounced fa-yeah), mixed with a packet of stevia and a teaspoon of cinnamon (excellent natural blood sugar stabelizer by the way) and then layered with crispy chunks of gala apple.  I topped it with a sprinkling of my homemade granola and a few extra dried blueberries and finished it with a drizzle of maple syurp (about half a teaspoon) and an extra dusting of cinnamon. That was at 7:30 am and it's 10:22 now.  I lasted pretty good...just starting to think about having a lil sump'n sump'n to hold me over till lunch. 

I know...you COULD just stir the sweetener and cinnamon into the carton of yogurt and eat the apple on the side with a handful of granola but it's just not the same.  I try to make every meal look like spa food....no matter how simple it is.  It's that whole deprivation mindset.  "Gee...that omlette sure looks good...wish I could have that...it's not fair...all I get is this damned yogurt and an apple."  It's all in how you look at it.  A common theme you'll see in my dishes is that they LOOK pretty...they are on nice dishes, in stemware, in fancy bowls, on cool bamboo boards...whatever.   They just need to look special.  Try it...you'll see for yourself that it really does make a difference!

Pretty huh? 

I've served the Breakfast Sundaes in pale pink Depression Glass dessert cups.

Have a look at my lunch from yesterday:

A bed of fresh organic baby spinach holds english cucumber boats filled with a tomato, red onion and fresh mint reslish.  I sprinkled on some raw young asparagus tips and two slices crumbled organic turkey bacon.  I made a simple yogurt ranch with Fage, lemon juice, garlic powder, black pepper and fresh herbs.

a little closer look...this was so simple that its not really even a recipe but it was totally delicious and made me feel like I was eating a fancy spa lunch!

(c)copyright Jill Anderson

The Homegrown Gourmet

Mike Adams, The Health Ranger...great website!

http://www.naturalnews.com/028323_Hydrolyzed_Vegetable_Protein_HVP.html


I encourage everyone to take a couple of moments to check out what Mike Adams has to say about Hydrolyzed Vegetable Protein.  This stuff is NASTY and in it's in SO many packaged foods.  Currently there is a recall due to salmonella contamination.  READ LABLES everyone...buzz words to look for are hydrolyze, autolyzed, textured vegetable protein (TVP), yeast extract.  ALL of these are potential hidden sources of MSG.  If you are not familiar with the dangers of this neurotoxin, I really recommend you read up.  Some of my favorite books on the subject are:

In Bad Taste:  The MSG Syndrome by George R. Schwartz MD
Don't go to the book store for these books...you can pick them up on Amazon (used) for next to nothing.  I'm sorry if it looks like I'm putting those up here as an advertisement.  I do have an amazon associates account (obviously) but I'm posting these just to help people out because you can get them so CHEAP.

There's also one called The Crazy Makers by Carol Simontacchi

"How the Food Industry is Destroying Our Brains and Harming Our Children"

It's a real eye opener...dealing with not only MSG by also other types of excitotoxins/neurotoxins in foods and beverages.

The really SAD thing about this is...its not like manufacturers don't KNOW what this stuff does.  It's not like the FDA doesn't KNOW...they know alright.  Is there anyone that actually believes the FDA protects the public interest?  If you do...I strongly encourage you to spend a lot of time on http://www.naturalnews.com/  or http://www.healthranger.org/healthtips.html  Also, if you are not familiar with http://www.mercola.com/ that is an invaluable resource!

I also recommend the book Excitotoxins; The Taste That Kills by Russell L. Blaylock MD
Again...another one you can get used on Amazon for very low price.

Lastly, I'd like to recommend this little purse sized booklet that will help you exorcise your pantry and help you know what NOT to buy in the grocery store.  It's called
Food Additives: A Shopper's Guide To What's Safe & What's Not by Christine
Hoza Farlow, D. C.   Im not sure what that price is about on the amazon link...LOL  I got this booklet from Amazon for $4 bucks so check the used list and see.  Maybe it's out of print?? I don't know...but it's a tiny little booklet that will fit in your purse so I can't see how that is the correct price.  If you can't find it cheaper...let me know.  I will contact the author and offer it from my website at cost only. 

A Salad by Any Other Name

For those who follow my facebook fan page and see what I have for lunch everyday, a common thread emerges.  No matter how I dress them up, or change up the ingredients and artfully arrange the plates...my standard lunch is basically a salad.  Somewhere along the way people fell into this rut of thinking a salad is this giant bowl of iceberg (bleccch) with a couple of dry carrot matchsticks and a lonely radish slice (bag'o salad right?) topped with the most ridiculous amount of ranch dressing and shredded cheese.  Lets not forget the bacon bits, ham cubes, hard boiled egg, fried onions, fried croutons and heaven only knows what else.  That is fairly typical salad bar accoutrements.

The problem with all that is...by the time you add three or four HUNDRED calories worth of ranch (and somewhere in the neighborhood of 35 or 40 fat grams and a whopping 1000 mg of sodium) you might as well have had a cheeseburger.  Then there is the 1/2 cup of shredded cheddar which packs on another 350 calories and 18 grams (at least) of fat and around 600mg of sodium.  The bacon bits can hit you up for around 300 calories for a couple heaping spoonfuls, 12-15 grams of saturated fat, and an obscene amount of sodium.  PLUS...with these nasty little boogers...you're getting a good dose of nitrates/nitrites, artifical smoke flavoring, caramel coloring and usuallly sulfites too.  I mean...come on...you may as well have had the DOUBLE cheeseburger with a large chili cheese fries and a milk shake!  Its outta control!

Years ago I worked for TGI Fridays and we used to joke about these uhm (how do I say this and be politically correct...ok there is no way so Im just saying what I think..as usual)..redneck families that would come crawling out of the hills on Friday and Saturday nights to get a "faincy dinner at that there TGI Fridees" (imagine how it would sound if said by Larry The Cable Guy).  They often came with the entire clan...grandma, ma, pa, all 7 of the youngun's, mama's cousin Bubba twice removed on her uncles, sister's brother's cousins nephew's side and of course the coon hound was tied up out front.  Im being silly of course but there is some truth in the humor.  They were typically an ENTIRE family of obese people...right down to the one in the highchair.  They ordered the highest caloried foods on the menu and LOTS of them...AND they requested ranch dressing in SOUP CUPS.  There were MANY families like that.  I actually heard a lady tell her kid one time...."if you eat yer salad, I'll git you them tater skins."  She gives this kid a plate with 4 or 5 pieces of lettuce on it and 3 ramekins of ranch dressing.  He dipped that lettuce in there and used it like a SPOON to ladle ranch dressing into his mouth.  When he got "done"...all 3 ramekins were empty and there were 3 of the 5 pieces of lettuce still on the plate...limp and greasy from being used as utensils and sucked clean of the last drop of ranch.  She did indeed order him a half order of potato skins and requested we leave off the sour cream and "just gimme one of them soup cups with some ranch dressing."  The kid was maybe 4 and that was 10 or 12 years ago.  I wonder if he's even alive and if so...how advanced is his atherosclerosis by now?  He'd be...oh..about 17 maybe...with the arteries of a 80 year old. 

I usually have a rule or two about salads whether they are classic lettuce salads or comhbinations of chopped veggies, legumes and whole grains. 

Number one is...you get ONE fat!  Let me repeat that...ONE FAT choice.  If you just gotta have ranch dressing...you MEASURE out the proper portion and make it go around but you must forego the cheese, egg, meats, croutons, etc.  If you can't eat a salad unless you have some cheese...at least go with reduced fat and you need to learn to like a sqirt of lemon or lime juice and cracked black pepper as a dressing. 

Number 2...protein.  Everyone should had some lean protein at each meal but you need to choose wisely.  I eat mostly vegan so my protein choices are lentils, black beans, garbanzos...whatever legumes I have around.  To round them out and complete the proteins I typically add a whole grain like cooked cooled kasha, triticale, brown rice, farro, wheat berries, quinoa, bulgar etc.  Whole eggs can fall into both the fat AND the protein category but if you opt for Egg whites alone...you don't have to count them as your one fat.
Even though cheese is also a source of protein...it's fat content (even in lower fat cheese) is high enough that you would need to count it as both.  Now...you may add additional protein WITH the cheese if it is lean enough..like egg white or poached skinless chicken...but lay off the deli type meat (for MANY reasons), fried bits of breaded chicken, bacon, ham etc. 

Number 3....carbohydrates.  I know this one is gonna hurt.  If you have followed the first two rules and kept your protein lean and your fat limited to one choice you can afford a limited amount of carbs.  Is there anyone who knows what ONE serving of carbohydrates is?  It's 1/2 cup of a grain (and don't waste it on white junk), ONE slice of bread.  If you've chosen a vegan salad and used say Kasha or quinoa or whatever with some beans...you're done with the carbs!  These are double duty ingredients.  If not...you can have a serving of croutons but you need to take care that they don't bleed over into the fat rule.  Making them yourself is best.  Dried fruits would fall in this category.  These are your fast carbs...they are more or less like mainlining sugar.  *Legumes and whole grains are slow carbs (see next paragraph)

Number 4....the veggies.  Aim for a minimum of 6 different veggies preferrably in different colors because each color has its own unique set of antioxidents, minerals and vitamins.  My favorite is what I like to call the "Twenty Veggie Supreme"....it's just what the name implies; twenty (yes...2dot0) differnt raw vegetables.  I usually make a huge bowl and nosh on it for two days.  There are carbs here as well but they are slow carbs...carbs that the body must digest and break down into sugars to burn for energy. 

That's pretty much it for Jill's Crash Course on Salads.  Now...you're probably saying...uhm BORING!  It doesn't have to be though.  Let me give you an example of how to "work" the rules.  Divide your serving so that you CAN have a little salad dressing AND a sprinkle of cheese.  Have a half serving of whole grain (1/4 cup quinoa or whatever) so you can add a couple small wedges whole grain pita.  Half a serving of sunflower seeds (fat) and half a serving of dressing or olive oil (fat).  This gives you the variety but doesn't break the rules. 

Use salad making as a means to clean out the fridge too.  You know..I don't care if you had double coupons, buy one get one free AND it was on sale too...if you end up throwing it away...it was expensive!  You still wasted your money.  Consider using green bags to extend the life of your produce.  They WORK and they are reusable up to 10 times!  What a great resource.  I got an herb keeper from Pampererd Chef and it's awesome.  I put a bunch of cilantro in it and it was still good 10 days later.  I hate spending money on herbs and having them go bad in 2 days. 

Just keep in mind...a salad by any other name is still a salad.  You don't HAVE to eat lettuce to have a salad.  Be creative, innovative and even if it's just for your...make it look pretty!

Here are a few of my salad lunches........

a twist on a greek salad, with a couple shards of feta and 3 greek olives

notice the variety of color and texture of the veggies

and the half serving of homemade lemon tahini dressing is strategically placed where it will taste the best..in other words, drizled on the veggies that go best with the dressing.

this is my take on a thai noodle salad with crispy cukes and radishes.  There are far fewer noodles than you think because I cut the noodle serving in half so I could enjoy the agave I used to make the sweet and savory dressing.  I cut the veggies into "noodle like" shapes (long shreds) to give the illusion that there are more noodles.  The entire salad was tossed in the dressing and marinated in the fridge for half an hour to let the dressing soak in.  The dressing was a serving of fat divided between olive oil and sesame oil (for authentic flavor).

Even though I call these "Spring Rolls", closer inspection reveals they are basically a salad wrapped in rice paper.  Cute huh?  A colorful array of fresh raw veg, my fast carb is the rice paper, my fat is the coconut milk dipping sauce.  But look how impressive it plates up?  Whose going to look at that and say...ugh, raw veggies AGAIN!

here's the close up...nature is amazing isn't it? You can wolf down the whole plate sauce and rice paper wraps included for less than 300 calories!

Here's an example of a good high protein lunch.  A simple salad of white beans mixed with chopped veg and dressed with a lime juice vinaigrette (olive oil is the fat) served with a side of black rice.  The beans and rice were actualy a half portion each (because of the carbs..not the protein) and the other veg helped fill it out.  I used an edible cup of Radiccio Leaf for the salad.  It was delicious by the way!

This was a fun one...a bento style (fancy Japanese lunches in laquered boxes) lunch without the box.  Im endlessly fascinated with Bento but usually don't have the time to fuss this much.  ONce in a while it's fun though.  The protein and fat are in the form of roasted red pepper hummus that I decoratively piped into a radiccio cup.  It serves as a dip for all the veggies.  I used some watermelon for a sweet carb boost and as you can see...a myriad of colored veggies.  Isn't is stunning?

close up...see the hummus?

These are just a few examples of sophisticated and healthier salad making.  Play around with it and come up with your own creative ideas.  I look at the salad bowl/plate as a blank canvas and wonder...what can I create today?

(c)copyright Jill Anderson

The Homegrown Gourmet

Published yesterday.......

http://cookingresources.suite101.com/article.cfm/buying-locally-grown-food

For the entire month of March, Suite101 is featuring "green" articles.  Since that's normally the subject of my articles anyway, I'm lucky that they all qualify for the competition. 

Two New Published Articles for you....

http://dinner-recipes.suite101.com/article.cfm/pork-loin-chops-with-port-cherry-reduction



http://breakfast-recipes.suite101.com/article.cfm/nutty-granola


I wont be posting those recipes to the blog because its not really necessary since you can just pop on over to those links for them.  Don't worry though...when it comes to recipes, I have 15 years of them scribbled in spiral notebooks (from before I became the computer literate, web site building, horn rimmed glasses wearing, html loving, techno diva that I am today......NOT!!).  There are another 10 years or so of computer files so I don't think I'm running out anytime soon.