Rabu, 31 Maret 2010

Roommate Living: Your Food, Kitchen, and Sanity

Since freshman year of college, I’ve had approximately 15,000 roommates. Some are still my best friends, favorite people, and life partners. Others smoked crazy things too late at night. One remains the only unrelated adult I’ve ever yelled at. (Surprise! It was over the dishes.)

Whether you’re fresh out of university or shacking up with your significant other for the first time, living with other people has multitudinous benefits. It can save everyone involved a ton of cash. It can be a social opportunity, cultural experience, and culinary education. It can keep you from being plain lonely.

But if you’re not careful, it can also be a terrifying descent into a cohabitational hell, in which anger and discomfort become facts of everyday life. Living with the dishes guy? Was kind of like that.

The center of roommate karma is inevitably the kitchen. Maintain a zen-like equilibrium there, and your time together will be peaceful and harmonious. Forget to buy paper towels for the third week in a row, and you could find a severed goldfish head on your pillow.

That’s why it’s important to discuss food, money, and galley-related issues up front. It puts you on the same page, sets a precedent for the future, and prevents misunderstanding down the line. So, be open with your wants and needs. Ask plenty of questions. And remember the two most important things about living with anyone new:
  • Don’t be afraid to speak up. If your roommate isn’t doing her dishes and/or owes you money for olive oil, tell her. You can assert yourself and still be considered a nice person.
  • Don’t be a jerk. You’re sharing this room with others, and should always take their feelings into consideration. Play nice, do your part, and don’t make fun of Bob’s vegan macaroni and cheese.
With those ideas in the back of your head, the ensuing discussion should be easy. For reference, here are a few good areas to touch on, along with a ton of pertinent questions.

1) FOOD

First and foremost, you and your roommate(s) have to feed yourselves using actual food. Broaching the edibles topic could set the tone for the rest of your talk, not to mention the rest of your lease. Tread carefully, be thorough and kind, and ask:
  • Will you share food? Will you share everything or just staples? Which staples?
  • Will you share cooking responsibilities? How will you split the job?
  • When will you cook? Should you set up a schedule? What meals will you eat at home?
  • Does anyone have dietary restrictions, allergies, or ethical issues?
  • Will any food be off limits? (ex: If there’s a peanut allergy in the house, it could be best to avoid ‘em altogether.)

2) EQUIPMENT

Once you have food, you need ways to serve it. Your requirements could vary wildly, based on your diet and/or affinity for cooking. Plan ahead, use this checklist for guidance, and ask:
  • What kitchen equipment do you already own? Is it in good shape?
  • What do you need to buy? Where should you buy it?
  • Do you have any doubles (ex: two toasters)? Do you need the extra? If not, what can you do with it?
  • Who will keep new purchases (microwave, blender, etc.) if/when you move out?
  • Is there room to fit everything? (See: Storage.)

3) MONEY

Here comes the hard part. Beyond rent, you’ll probably spend most of your apartment-apportioned cash on food and kitchen supplies. Splitting the bills can be tricky, and payment itself even harder. Stay positive and ask:
  • How will pay for the food you buy jointly? Will you split the bills or alternate months?
  • How will you pay for the kitchen necessities (tin foil, dish soap, paper towels, etc.)? What falls under that umbrella term?
  • Who will do the actual buying? Will you take turns?
  • Will you join a bulk store or CSA? What supermarkets, ethnic markets, and farmer’s markets will you shop at?
  • How will you handle coupons, sales, or memberships?
  • How will you handle restaurants and take out? Does that go in the budget?

4) STORAGE

Pots, pans, silverware, dishes, and appliances do more than look pretty: they take up space. And when square feet are at a minimum, having a storage strategy is vital. Consider your cabinets and ask:
  • Where will you store the food? How about the dishes? And cleaning equipment?
  • Will you split storage? Who gets which refrigerator shelf? What about the pantry and freezer?
  • Do you have enough room for bulk purchases?
  • Is there a way you can easily add extra shelves, cabinets, or pot racks?
  • Are you allowed to throw things out without permission, if it looks like it went bad? (Note: This comes up more than you think. It’s like a science experiment in there sometimes.)

5) CLEANING

Though dishes are 90% of the issue, cleaning goes deeper than washing your coffee cup. In every kitchen, there are counters to wipe, floors to mop, and microwaves to liberate of caked spaghetti sauce. If this is left to one person - or worse, not done at all – things will very messy, both dirt-wise and relationship-wise.
  • How quickly will you have your dishes done? Will you split the responsibility? How?
  • How often will you light clean (counters, sweeping, etc.) the kitchen? Who will take care of this?
  • How often will you deep clean (oven, refrigerator, etc.) the kitchen? Who will take care of this?
  • Who will take out the garbage? How will you handle recycling?
  • Who will take care of repair issues as they come up? Are you handy? Will you be the point person for the landlord?
  • Who will keep track of and replace cleaning tools (Lysol, sponges, etc.)?
  • Should you create a cleaning schedule?
If you address all of these questions up front and periodically revisit them through the course of your cohabitation, you and your roommates/loved ones can enjoy a sparkling, relatively stress-free household. What’s more, you can apply the concepts to almost every shared room in the house, whether it’s the den or the shed you use to make illegal moonshine.

Readers, what about you? Do you have any roommate rules to follow, especially in the kitchen? How about horror stories? You know we loves us some o’ those guys.

(Excellent letter photo from Passive Aggressive Notes.)

~~~

If you like this article, you might also elicit pleasant feelings from:

Selasa, 30 Maret 2010

CHG Best of March 2010

It’s been our BME (Best. Month. Evah.) here at CHG (Cheap Healthy Good), both in terms of traffic (over 450,000 pageviews!) and comments (whee!). Thank you, sweet readers, both old school and new wave. Here’s hoping we can keep the streak alive. (Crap! I mentioned the streak! Somewhere, Joe DiMaggio is tut-tutting me all classy-like.) One more article coming tomorrow, and then it’s on to April.

MARCH RECIPES

Banana Oatmeal Muffins
Broccoli with Roasted Red Peppers
Chickpea Cutlets
Curried Apples and Acorn Squash
Dal with Rice and Ginger
Rice Pudding
Salsa Couscous Chicken OR Moroccan Chicken
Vegetarian Chili
White Bean Dip


MARCH ARTICLES

Remember when we fed the Husband-Elect for $25 that one week? Thems was good times. There’s even a clip of our Early Show appearance here! We ended the whole deal with The $25 Food Project Finale: Recipes, Conclusions, and an Exit Interview

Our greatest bombs were documented in CHG Hall of Shame III: Return of the Breadi.

Leigh asked and answered: HOW Old is that Oatmeal? When to Clean Out the Pantry.

Then, she exclaimed mightily, "I Want to Be a Tofu Butcher!"

There was that two-part series on the Junk Food Tax, starting with Reasonable Public Health Measure or Evidence of a Nanny State? and ending with Reader Ideas, Opinions, and Solutions.

Oh, and hey: Need a Weekly Meal Planner, a Grocery List, or Price Books? We Have 36 of ‘em.

Ask the Internet, was ever-so-lovely, as always. We inquired about the following:

For more Cheap Healthy Goodness…

1) Have your say!
We love reading creative comments and participating in thought-provoking discussions. There’s even a fabulous Ask the Internet column, where readers can write in with various inquiries and/or offer helpful suggestions. Sweet.

2) Spread the word!
Like us? Link to us! Refer us to a bookmarking site! (We have StumbleUpon and Digg buttons now!) Or just talk us up to your mom. That’s nice, too.

3) Behold our social networking!
Subscribe to our feed, join our Facebook page, or check out our Twitter … thing. They’re super fun ways to kill time, minus the soul-crushing frustration of Bejeweled.

4) Buy from our Amazon Store!
If you click on the Amazon widget (lower left hand corner) and buy anything from Amazon (not just what we’re advertising on CHG), we get a small commission. And that’s always nice.

5) Remember: when a neighborhood kid drops an empty Papa John’s pizza box on your front stoop, it’s within your rights to pelt him with water balloons.
Oh, Brooklyn.

Strawberry-Rhubarb Sauce




Oh how I love Spring time! All of my favorite foods are in season right now. Stop by your local farmers market (check here for locations near you) for super fresh produce.

This sauce takes just 15 minutes to make! I make a big batch and keep some handy for topping on yogurt, waffles and ice cream. Rhubarb has a fresh, tangy taste that pairs excellent with strawberries. I use agave nectar in place of sugar to balance out the tang.


To Make:

I used 7 or 8 stalks of rhubarb and 1 pint of strawberries. Wash.  Cut of the ends of the rhubarb (just like celery) then chop into 1 inch pieces taking care not to peel the skin off.
Hull strawberries then slice in half.
Put into large pot with 1 1/2cup of filtered water and 3/4 cup agave nectar.
Bring to a simmer over medium heat, stirring often. Cook for about 10 minutes till rhubarb is soft.
Keep unused portion refridgerated or freeze.

Makes about 2 quarts.



 
Health and Nutrition Benefits of Eating Rhubarb (found here)

Wow!


Studies have shown that rhubarb has anti-cancer properties and might help in cutting down the risk of cancer.


Fresh rhubarb stalk is a very good source of dietary fiber and is beneficial for those suffering from indigestion.


Eating a cold piece of rhubarb stalk can help counterbalance stomach acid and thus, restore health.


Regular consumption of fresh rhubarb has been seen to have a positive effect on lowering of blood pressure.


It is believed that regular intake of rhubarb extract can help in diminishing the problem of hot flashes.


Rhubarb has anti-bacterial properties and when applied topically, can inhibit the problem of staphylococcus aureus.


Researches have suggested that rhubarb can prove to be beneficial for those suffering from high cholesterol.


Rhubarb has been found to have anti-oxidant, anti-inflammatory and anti-allergy properties.


Ask the Internet: Food Funny?

Today’s question is a spinoff of yesterday’s post, and could be a nice diversion on this rainy, April showers kind of day:

Q: What is your favorite food-related comedy?

A: For about a year here on CHG, we had Favorites of the Week, which usually included a song, sketch, or piece of standup based on food. It was super fun to compile, and often yielded genius like:

Jim Gaffigan on Bacon


Monty Python’s “Spam”


Readers, what’s your favorite food comedy? Is it standup, sketch, or improv? Maybe a song? Or a simple quote?

If you have a link, please include! (Extra points for Vimeo and Youtube URLs, as Canadians can’t see Hulu. It’s kind of like their Snuffleupagus.)

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net

Senin, 29 Maret 2010

Yogurt-Marinated Chicken Kabobs with Mint Quinoa



You are going to love me for this one! It's my new favorite for sure. It is a combination of a couple of different recipes I've found from Cooking Light and Sunset magazine. I altered it a bit using herbs from my garden and a few extra veggies... of corse.
The smoky char flavor that the chicken, onion and peppers get from the grill pair wonderfully with the tangy yogurt-feta sauce. I am in love with garam masala right now! It is a very popular spice used in India in all kinds of dishes. It is a mix of cumin, coriander, cardamom,  black peppercorns,  cinnamon, whole cloves,nutmeg and saffron. It isn't as pungeant as a curry. The cinnamon, cloves & nutmeg make it very mouth watering, especially as a rub on chicken.

 



SERVES 6  TIME 45 minutes 
Ingredients:


10-12 metal or wooden scewers
2 cups plain fat free yogurt, divided
3 tsp garam masala
1 tsp Madras curry pwdr
2 garlic cloves, minced
2 lbs. boneless, skinless chicken breasts, cut into 1 1/2 inch pieces
2 red bell peppers, cut into 1 inch pieces
1 small yellow onion, cut into 1 inch pieces
1/3 cup crumbled low-fat feta
3 TBSP minced red onion
1 tsp grated lemon zest
2 TBSP chopped mint leaves, divided
1 cup quinoa


Directions:


1. If using wooden scewers, soak them in water for at least 20 minutes so they don't burn on the grill.
Meanwhile, combine 1 cup yogurt, garam masala, curry and garlic in a zip lock bag. Add chicken, seal bag and shake to coat. Let sit at room temp for 20 minutes.
2. In a small bowl, stir together remaining yogurt, feta, onion, lemon zest and 1 TBSP mint. set aside.
3. Bring 2 cups water to boil in a pot. Rinse quinoa very thouroughly in a seive to rinse off the naturally "soapy" coating it has. Bring quinoa to a boil, turn down heat to a simmer and cook covered for 10 minutes stirring occasionally. Remove lid, stir, cook for about another 5 minutes. Cover when done and remove from heat.
4. Prepare grill for medium-high heat. Thread chicken, onion & bell peppers onto scewers. discard marinade. Grill kabobs, turning only once ( it's easier to pick them up with a large tong in the middle, not by the stick.) cook till juiced run clear, 10-15 minutes.
Pile quinoa on platter, sprinkle with mint ( I used parsley too) serve with kabobs and sauce.





This is a very flavorful, mouthwatering dish! Enjoy!

Broccoli with Roasted Red Peppers, Plus: How to Roast a Pepper

Today on Serious Eats: Orange-Cranberry Muffins. Say goodbye to winter citrus with these super easy, seriously portable healthy breakfast treats.

As a dedicated frugalist and aficionado of tree-like vegetables, I’m forever in search of ways to enliven broccoli. There are fewer cheaper, more nutritious foods in the produce aisle, and honestly, it’s tough to pretend you’re a forest giant with blueberries.

Here's one way to jazz it up:



And you can stir fry it, sure. And broccoli goes pretty well in pasta. But otherwise, if you don’t dig the Cruciferae smothered in cheese or doused in lemon, you’re kinda out of luck.

Enter Broccoli with Roasted Red Peppers. A buttery, sweet twist on a usually staid side dish, the recipe takes about ten minutes if you have jarred roasted red peppers handy. If you don’t, roasting your own pepper will add 20 to 30 minutes to the cooking time, and could be well worth the effort.

To those who've never done it before, the process can be somewhat intimidating. Trust: it’s not so bad. Simply follow these exciting rules:
  • Preheat your broiler.
  • Wash and dry the pepper, taking care to remove any stickers. While delicious raw, roasted stickers possess an unfortunate poison flavor.
  • Place the pepper on a small pan and stick it under the broiler. When the skin becomes blackened, use tongs to turn it over.
  • When the whole pepper becomes blackened, remove it from the oven, place it in a bowl, and cover the bowl with tin foil or plastic wrap. Walk away and do something awesome for a few minutes. Suggested: Settlers of Catan, knitting, cartwheels.
  • Once the pepper is cool enough to handle, peel it, seed it, and use the flesh for your own nefarious purposes.
  • Dance.
By the third and fourth time you roast your own pepper, it’s practically a trip to Disneyworld. (Minus the lines!)

Before we get to the recipe itself, two quick notes on the process: First, I made this at my parents house. (Hi, Ma and Pa!) While they have an excellent pantry and fine selection of produce, they’re not Safeway, and rarely carry fresh herbs. Fortunately, a teaspoon of dried substituted quite nicely. Second, nutrition numbers were provided by All Recipes, and are listed below. Only the price calculations are my own.

Sweet readers, how do you make broccoli less boring? If it involves ranch dressing, open flame, or mangoes, I’m all ears.

~~~
If you like this recipe, you’ll surely enjoy:
~~~

Broccoli with Roasted Red Peppers
Makes 6 servings, 2/3 cup each.
Adapted from All Recipes/Taste of Home.


5 cups broccoli florets, cut small
1 clove garlic, minced
1 tablespoon butter
1/4 cup roasted red pepper, diced (or more, if you like)
1 tablespoon minced fresh parsley OR 1 teaspoon dried parsley
1/2 teaspoon salt
1/8 teaspoon pepper

NOTE: If roasting your own pepper, please use the instructions in the above post. If using jarred peppers, read on.

1) Steam broccoli, either in your microwave or on your stovetop. For stovetop: Fill a small pot with 1 or 2 inches water. Place a steamer basket in pot. Add broccoli to basket. Cover, leaving a crack. Steam 3 to 6 minutes, until broccoli is crisp-tender (not limp).

2) While that’s happening, melt butter in a medium pan over medium heat. Add garlic and sauté until fragrant, 30 to 60 seconds. Add peppers, parsley, salt, and pepper. Warm through. Remove from heat.

3) In a medium bowl, combine broccoli and pepper mixture. Stir to coat. Add more salt or pepper if you like. Enjoy!

Approximate Calories, Fat, Fiber, and Price Per Serving
41 calories, 2 g fat, 1 g fiber, $0.34

Calculations
5 cups broccoli florets, cut small: $1.48 (Broccoli on sale for $0.99/bunch.)
1 clove garlic, minced: $0.04
1 tablespoon butter: $0.08
1/4 cup roasted red pepper, diced: $0.39
1 tablespoon minced fresh parsley OR 1 teaspoon dried parsley: $0.01 (dried)
1/2 teaspoon salt: $0.01
1/8 teaspoon pepper: $0.01
TOTAL: $2.02
PER SERVING (TOTAL/6): $0.34

Minggu, 28 Maret 2010

Spring Rice Salad

Makes about 8 servings. Makes great leftovers for lunch
You Will Need:

1 cup Arborio or Basmati rice
2 bunches fresh asparagus
2 cups frozen edamame, shelled
1 large red bell pepper
1 lemon, juiced
Freshly ground black pepper
Herbamare (a great alternative to salt)
1/4 cup plus 1 TBSP extra-virgin olive oil
1/2 cup thinly sliced basil leaves
2 tablespoons chopped flat-leaf Italian parsley 1 tablespoon grated lemon zest
1/2 cup small diced boiled ham (low sodium) found pre-packaged in your grocery store. You can also use shrimp.
Freshly grated Pecorino Romano for sprinkling on top

Directions:
Rinse rice in a seive under cold water to remove extra starch.


Bring rice to a boil. Reduce heat to a simmer (medium-low) and cook for about 15 minutes, stirring occasionally to prevent rice from sticking to bottom. When done, spread rice on baking sheet to prevent continued cooking ( Oh stop it, it's not that much work!). You don't want sticky rice, you want fluffy rice. Fluffy rice is happy rice.
In a large bowl, combine rice, all veggies, ham and herbs. In a seperate small bowl, mix EVOO, lemon juice & rind, herbamere and pepper. Add to rice mixture. Take a good deep breath of the wonderful spring flavors and enjoy the pretty colors, then serve to your grateful, loving family.
Oh, don't forget to sprinkle the Pecorino Romano on top!!

!


Veggie Nutrition Facts


asparagus info found here.
Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.


Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.

Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:

Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.

Contains no fat or cholesterol.

Very low in sodium.

A good source of potassium.

A source of fiber (3 grams per 5.3 oz. serving).

An excellent source of folacin.

A significant source of thiamin.

A significant source of vitamin B6.

One of the richest sources of rutin, a compound which strengthens capillary walls.


edamame info found here.
"Edamame" are edible, green, immature soybeans.
They are a good source of complete protein, high in fiber, a source of essential omega 3 fat, and rich in calcium, iron, zinc and B vitamins.

Edamame Calories, Shelled Per 1/2 cup:
100-130 calories
9 g carbohydrate
8-11 g protein
3 g fat
4 g fiber


Prioritize buying organic soybeans whenever you can.
Soybeans are one of the crops most likely to be genetically modified.
You should be aware of these monstrous creations and try to avoid them for better health.
100% organic foods are not permitted to be genetically modified.

Snack on, cold or hot, any time of day.
Keep a bag of dry roasted edamame with you in the car and when you travel.
Substitute mashed soybeans for mashed potatoes: Puree with low sodium vegetable stock (ratio 3:1) and a little salt and pepper.
Add to stir fry or salads.
Add to rice and pasta dishes.
Use in place of garbanzo beans in hummus recipes.
Use in place of peas in recipes.In a large, non-stick pot, combine 1 cup rice, 2 1/2 cups water, 1 TBSP EVOO, and 1 tsp salt. Let sit for 15 min. while you chop veggies.

Bring another large pot of water to boil, meanwhile, rinse all veggies very well. Chop RBP into small bite size pieces. Cut bottom half of asparagus off, throw away bottom half. Cut the top half in half again.... does that make sense? ;-) Blanch asparagus and edamame in boiling water for 1 minute 30 seconds. Drain and spread onto baking sheet lined with towel to avoid continued cooking.

Top 10 Links of the Week: 3/19/10 – 3/25/10

Sweet readers! It’s the links! Better late than never, I guess.

1) The Story of Stuff: The Story of Bottled Water
Enthralling, informative, mostly-animated video on the evolution of and waste created by the bottled water boom. You could apply this to almost every processed food, but it’s particularly fascinating in H2O’s case. Ignoring advertising is half the bottle battle. (Thanks to BoingBoing for the link.)

2) Zen Habits: How to Master the Art of Mindful Eating
Guest post from stonesoup’s Jules on thinking about what you eat, a key strategy in keeping yourself satisfied. If you’ve ever plowed through a whole carton of sesame noodles without taking a breath (*cough* me *cough*), you know it’s tougher than it sounds.

3) Slashfood: The Cost of Sharing Entrees
Splitting a plate: chintzy cost-cutting measure or justifiably frugal dining move? You can probably guess which way servers lean. 106 comments and counting.

4) Wise Bread: 7 Ways to Make Use of Sub-Par Produce
Ooo! Love this compilation of ideas for about-to-go-bad fruits and veggies. Raid your past-due bin and get cooking.

5) Jezebel: Latest in Unrealistic Exercise Recommendations – A Full Hour Every Day
We don’t do too many fitness links here because I am a walking marshmallow with the endurance of a three-toed sloth. Still, moderate-to-intense exercise 60 minutes daily does seem a bit extreme, no? When do we watch 30 Rock?

6) The Kitchn: Scientists Finally Prove High Fructose Corn Syrup Risks
Princeton scientists fed a bunch of rats HFCS in two separate studies, and found they gained much more weight than rodents eating sugar. While this seems like pretty damning evidence, Marion Nestle says, “Not so fast, research dudes.” There’s a Secret of Nimh joke in here somewhere.

7) Bitch Ph.D.: If Only the Poor Were More Like Me
Excellent reminder that one person’s experience doesn’t apply to everyone.

8) Eating Well: Fast Food – The Real Cost of a Hamburger
Raj Patel, author of The Value of Nothing, argues that a $3.50 Big Mac is actually way costlier than it appears, since we pay for it dearly in other ways (environmentally, socially, etc.). Read on for deep thoughts and convincing arguments.

9) Slashfood: Is Anyone Watching Over Organics?
Another day, another gobsmacking USDA oversight. It seems no one’s testing organic foods for pesticide residue, among other things, which kind of defeats the purpose.

10) Wise Bread: Buy Your Groceries European-style
Philip buys food almost daily, based on what’s on sale and what looks good. It works for him and his family, and it’s an interesting alternative to the read-a-circular/make-a-list/don’t-deviate style most of us are taught.

HONORABLE MENTIONS

Board Game Geek: Settlers of Catan, Pizza Edition
Nerds, behold! It’s real, and it’s spectacular.

Chow: The Basics – How to Make Seared Chicken Breast
Nice graphic tutorial on the best way to prep poultry, fast.

The Kitchn: This Food Will Kill You - Jamie Oliver's Food Revolution
Lots of reviews of the Naked Chef’s new show have been floating around lately, but few have such an extensive comment thread. A good companion piece to the Bitch PhD post.

New York Times: Calorie Data to Be Posted at Most Chains
Side effect of the health care bill: restaurant chains and fast food joints have to include calorie counts in their menus. This could mean bad things for Cheesecake Factory, folks.

AND ALSO

Kotex: Reality Check Ad
This one’s for all the ladies in the place.



Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Or buy something inexpensive, yet fulfilling via that Amazon store (on the left)! Bookmarking sites and links are nice, too. Viva la France!

Jumat, 26 Maret 2010

A Pair of Announcements

Sweet readers! The links are coming a little later today, but first: Leigh and I wrote an opinion piece for CNN. It's here: Want Healthy Kids? Learn How to Cook.

In related news, Husband-Elect and I will be appearing tomorrow morning on CBS' The Early Show to discuss the $25 Food Project. We are super excited, and currently in desperate search of things to wear.

See you back here in a few hours.

~~~

In the meantime, hello everyone from CNN! If you’re visiting the blog for the first time, welcome! We’re so happy to have you. Bathroom’s on the left. If you’re a longtime reader, we love you! We’re not kidding. It's a little scary.

To get an idea of what CHG is all about, our FAQ and mission statement are good places to begin. To go a little deeper, these six posts give a pretty solid overview of what we do here:
  1. Spend Less, Eat Healthier: The Five Most Important Things You Can Do
  2. Dr. Veg-Love, Or How I Learned to Stop Worrying and Love Seasonal Produce
  3. The Circular Game: Decoding Your Supermarket Weekly
  4. How to Tell if a Recipe is Cheap and Healthy Just by Looking at it
  5. Weekly Menu Planning for Singles, Couples, and Working People
  6. Relax, Frugal Eater: A Measured Approach to Lifestyle Changes
Our master article directory of over 135 similar pieces can be found here. We also post one or two frugal, healthy, and delicious recipes per week, which are compiled here. There's something like 300 right now, and we’re always adding to the list. Here are ten fairly simple favorites to get you started:
Hope you’re enjoying the blog so far. We’d love to hear from you if you have suggestions, and best of luck with your cooking!

Kamis, 25 Maret 2010

BLT's and Tea



A Classic




Since the weather out here has been just perfect the last couple of weeks we decided to have a picnic in our back yard. I know I know, BLT's don't exactly qualify as a super healthy food, but they sure are yummy!

To make them as healthy as possible, choose Center Cut, NO Sugar Added bacon (they add sugar to everything!) You can use Turkey Bacon if you really want to, but it just isn't the same as real bacon in my opinion. We don't ever have bacon for breakfast so I don't feel so bad about it. Also, I skipped the mayo and used a good quality Dijon Mustard, Yum!

Try tomatoes on the vine or Campari Tomatoes, found at your grocery store, they have much more flavor and vitamins than the hot house and roma varieties. Use your favorite crusty artisian bread instead of packaged bread, it makes all the difference, very rustic.




I am just loving my iced teas that I've found! Especially when the weather gets hotter and I want something refreshing and full of flavor but not sweet. If you are a soda drinker you really should give iced tea a try! There are so many wonderful varieties and flavors out there! Your sure to find one you love.




My two favorites are Ginger Peach Tea by Republic of China, and Japanese Cherry Green 


Tea by Coffee Bean & Tea Leaf. Try your local Whole Foods Market, World Market or Sprouts for lots of variety. If you have a Coffee Bean near you, you get a FREE drink with purchase of a tin of tea! Score!


Stay Healthy Fish Tacos as featured in Natural Muscle Magazine

Hi Everyone!!!


I hope you are trying some of my Stay Healthy recipes and enjoying the fabulous tastes of eating for a healthy lifestyle. They are so easy, taste fabulous, and just what you need to get healthy. Nutrition plays such an important role in staying healthy......so no more excuses...I am giving you the tools!!! Try some Stay Healthy Fish Tacos tonight on page 48 of the April Issue of Natural Muscle Magazine!!!




Stay Healthy!!!!


Darla Benfield, LCPT, LCMT


Veggie Might: I Want to Be Tofu Butcher

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

Last night there was a vegetarian quorum in my living room: two lacto/ovo vegetarians, one vegan, and one omnivore (who had once been a vegetarian). We voted a moratorium on the question, “So, will you ever eat meat again?”

BA mentioned she was coming up on her 17-year vegan anniversary and that people still asked her that question. We all nodded in sympathy. “They may as well ask if I’d ever eat wood.”

Well, according to the trend piece Flesh Mob in the New York Press, it’s not such a crazy question. Apparently, the bacon craze and conscious carnivorism has vegetarians abandoning their previously held convictions and signing up for butchering classes and joining CSAs for the grass-fed beef—really getting back to the land.

“People were encouraged to avoid meat with scary PETA videos and horror stories about factory farming, but these days, newly carnivorous New Yorkers are able to cushion their consciousnesses with locally grown, free range and all-around-happy meat.”

I found the claim that vegetarians are lining up to become butchers quite disingenuous. Whatever their reasons for becoming vegetarian, none of my current veg-head friends would dream of consuming meat just because it’s de rigueur.

Most former veggies I know, including BH of our living room quorum, made the switch after some soul searching and for myriad reasons, including access and convenience, love (of another human)—and nearly all of them eat meat sparingly.

Plus, I thought people were catching onto the idea that a little meat goes a long way. What happened to being a flexitarian to improve one’s health, bank balance, and environment?

A 2009 Vegetarian Resource Group Poll put the nation’s vegetarian numbers at about 3%, up from 2% in 2006. Even my sister, whose husband hunts and fishes, and a pair of dear friends and avowed omnis are giving part-time vegetarianism a try.

Food is deeply personal, and increasingly, has become moral and political. I am not questioning people’s decision to eat what they choose and live as they believe is right. (I have lots of omni friends!) My beef (har) is with the framing of the story: that vegetarianism is a “phase” we’ll all get over when we grow up—an get a good whiff of frying bacon.

Maybe wood pulp and poly-cotton will be the next big thing. BA and I are on board, since they’re vegan.

Readers, what about you? Are you vegetarian, vegan, part-time vegetarian, or conscious carnivore? Would anything make you change your diet? How do you balance your ethics with your grocery bill? Is food a moral issue in your household? Let ‘er rip in the comments.

(Photo courtesy of Flickr member FantasyFan.)

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Rabu, 24 Maret 2010

The Junk Food Tax: Reader Ideas, Opinions, and Solutions

Last week, we discussed the prospect of a Junk Food Tax, a hypothetical federal tariff that would be placed on ostensibly unhealthy edibles like soda, pizza, and more. Ideally, it would curb obesity and prompt buyers toward making healthier grocery choices. Probably, it would make a lot of people angry.

I asked readers their opinions of the potential tax. Responses were voluminous, wonderfully thoughtful, and chock full of good points. Perhaps unsurprisingly, many were vehemently opposed to a junk levy. Of around 40 commenters, only eight were firmly in support, though many had reservations. Those favoring the tax did so mainly for two main reasons:

1) It would help regulate national health care expenses.
  • Rip: High sodium and sugar junk food diets cost the US FAR more than smoking or alcohol, in terms of health costs.
  • Sister6: Decreasing consumption would also decrease the incidence of health problems, and health care costs.
2) It’s not unlike taxing alcohol and cigarettes.
  • Lori: I see snacks and desserts as luxuries, and, as such, I'm fine with taxing luxury items.
Incidentally, I really liked one of commenter Mike’s solutions: “Good behaviors like gym attendance should be subsidized.” Some health insurance companies already do this (note: not mine), and it can only be a good thing.

Still, the vast majority of readers seemed uncomfortable with a Junk Food Tax. Many expressed a deep distrust in elected officials, particularly in their abilities to apply the taxes objectively and morally. Here’s a sampling of the responses from those who were not in favor:

1) There’s no way to regulate the regulators.
  • Amanda: The idea of who would be in charge of drawing the lines, what is "junk" and what is not, and the inevitable lobbies … scares me to death.
  • Alice: Can anyone tell me what happens to the tobacco and alcohol taxes in the US, and where they're proposing the revenues from the new 'fat tax' will end up?
 2) There are no clear guidelines on what would be taxed.
  • Anonymous: Where do you draw the line? Why soda and not candy bars?
  • Lisa: If the government-designed USDA Food Pyramid is used … then Wonder Bread and Rice Crispies will be health food, but we'd be taxing salmon and olive oil for the high fat content.
  • Elizabeth: Our understanding of what constitutes unhealthy food evolves so quickly that it's hard to know where to draw the line in a tax like this, or how often to update it.
3) It’s another symptom/indication of a growing Nanny State.
  • JuLo: They can educate, they can advise, but they absolutely cannot tell me not to drink soda, and taxing specific foods over others sure feels that way.
  • Anon: We need to start looking inward and taking responsibility for the things we do, eat, and say in this country.
Though readers disagreed on the concept overall, three alternatives to the Junk Food Tax were mentioned repeatedly, by people of every opinion, across the board. And those solutions were freakin' sweet.

1) Subsidize healthy foods.
  • The Happy Domestic: Here in Ontario, Canada, all pre-packaged, processed foods are taxable, and all whole-food staples are non-taxable. Now THAT's a tax scheme that makes sense to me.
  • AmandaLP: [I’d] be for a tax on junk food IF it were used to subsidize healthier whole food options…Making apples or lettuce a cheaper options than candy or chips is the way to do it.
2) Decrease or eliminate subsidies for corn, soy, and unhealthy foods.
  • KarenL: Cut the subsidies then we'll talk about taxes.
  • Shesasering: End corn/soy subsidies. The logic is better: we're fat because we eat at Mickey D's and drink soda, right? And we eat that because it's cheap. And it's cheap because corn/soy/wheat are produced at the government's expense. So it makes no sense to subsidize it on one end and tax it on the other.
3) Invest in long-term education.
  • Kristen: I'd rather see encouragement towards and education about good foods rather than taxation of bad foods.
  • Jennifer: Teach people how to garden and give them room to do it. Get some brilliant advertising people to develop ad campaigns that show home cooking from scratch as fun, easy and quick and full of those family values we're so fond of.
Finally, a few readers made a very important point: when we’re considering food and health on a national level, we can’t make the overweight into scapegoats. Not only is it discriminatory, but it’s a misdirection of anger that should be pointed elsewhere, like corporations that make bazillions off stuffing our four-year-olds.

Sweet readers, I want to thank you very, very much for responding in such a spectacular way. It's been a pleasure and an education reading your thoughts. If you have anything more to add, the comment section is open.

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Selasa, 23 Maret 2010

Green Kitchen: Chickpea Cutlets and Non-Meat Proteins

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.

When it comes to humanely raised food, meat is a big question. If you've seen Food, Inc. (which Kris has written about before) or read Fast Food Nation or The Omnivore's Dilemma, you're familiar with the cruelties of the industrial livestock industry. The animals suffer, the workers are mistreated, food safety is a joke, the health value of the meat plummets, and the negative environmental repercussions are epic.

But okay, farmers market meat is usually humanely raised on small-scale farms that are a bajillion times better than factory farms. Sadly, it’s also hella pricey, and this website is not called Worthwhile Expenses Healthy Good. Of course, we should support small operations so they can grow and thrive, but there’s an alternative: non-meat protein.

When you can't buy from a local farmer, non-meat protein is a solid alternative on every level. It will save you money. It almost always will be healthier. It will be better for the planet, having required less energy to produce.

So: non-meat protein! Yay! Nearly all supermarkets have some tofu and mock-meat cold cuts these days, which is spectacular. Still, even the most enthusiastic vegetarian gets tired of tofu, and have you looked at the ingredients on a box of fake ham? There are a lot of them, and I don't know what most of them are. The solution: DIY.

Take these chickpea cutlets, for example. Adapted from inimitable vegan cookbook Veganomicon, they’re healthy, cheap, homemade, and DELICIOUS. (Meat-eating boyfriend-approved!) They’re also packed with protein (thanks, legumes), and a cousin of seitan, the hearty vegan protein Leigh and I have both written of.

A couple of recipe notes: You can bake the cutlets or pan-fry them, and instructions on both methods are below. The pan-fried are a little juicier and tastier than the baked, but that's what fat does for your food. The baked cutlets (I made two of each) were still totally delicious.

Also: one cutlet is a good, albeit slightly small portion. Depending on what else you serve, hungrier or larger folks may want one-and-a-half. The recipe makes four. I ate them with roasted root vegetables (love you, parsnips!) and broccoli, because there is nothing green at the greenmarket right now, and that just doesn't work for me.

From the wonderful/hibernating vegan blog, Yeah, That Vegan S***, I got the idea to dip these cutlets in agave nectar, and oh my goodness was it good! Also great: honey, a squeeze of lemon juice. Maybe a sandwich with an herbed mayo? (Sorry, Kris.) Honey mustard? BBQ sauce? Go mad. Anything you'd dress chicken with would work.

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Chickpea Cutlets
Makes 4 cutlets.
Adapted from Veganomicon by way of Yeah, That Vegan S***


1 cup chickpeas
2 tablespoons olive oil
½ cup vital wheat gluten
½ cup oatmeal, food-processed to breadcrumb consistency (or ½ c plain breadcrumbs)
¼ cup vegetable broth or water (I used Better than Bouillon)
2 tablespoons soy sauce
2 garlic cloves, pressed or grated
½ teaspoon lemon zest
½ teaspoon dried thyme
½ teaspoon paprika (I used hot, and it was great)
¼ teaspoon dried sage
Olive oil or cooking spray for baking or pan-frying

0) If you will be oven-baking these, preheat your oven to 375.

1) In a medium bowl, combine chickpeas and olive oil. With a big spoon and/or fork (plus a little muscle), mash them together until all the chickpeas are broken apart.

2) In a separate small bowl, combine dry ingredients: gluten, oatmeal, thyme, paprika, sage.

3) In another small bowl, combine wet ingredients: broth, garlic, lemon zest.

4) Dump both dry and wet ingredients into the chickpea mixture. Knead about 3 minutes or so, "until strings of gluten have formed."

5) Divide your dough into quarters. Flatten each piece until it's a patty roughly the size of your flat hand.

TO PAN-FRY: Heat a large skillet over medium heat and coat lightly with olive oil. Cook cutlets about 12 to 15 minutes, flipping once halfway through. When finished, they should be browned and patty-esque in texture.

TO BAKE: Grab a baking sheet and lightly oil or coat it with cooking spray. Then, "brush both sides of each cutlet with olive oil" (or spray with cooking spray – you get the idea here). Pop in the oven for 20 minutes. Flip once and bake 8 or 10 more minutes. When finished, they should be browned and patty-esque in texture

Approximate Calories, Fat, Fiber, and Price per Cutlet
246 calories, 8.2g fat, 3.8g fiber, $0.65

Calculations
1 cup chickpeas: 286 calories, 2.7g fat, 10.6g fiber, $.50
2 tablespoons olive oil: 239 calories, 27g fat, 0g fiber, $.24
½ cup vital wheat gluten: 280 calories, 0g fat, 0g fiber, $.82
½ cup oatmeal: 150 calories, 3g fat, 4g fiber, $0.15
¼ cup vegetable broth: 1 calorie, 0g fat, 0g fiber, $.05
2 tablespoons soy sauce: 18 calories, 0g fat, .3g fiber, $.21
2 garlic cloves: 10 calories, 0 g fat, 0.1 g fiber, $0.10
½ teaspoon lemon zest: negligible calories and fat, 0.1g fiber, $.50
½ teaspoon dried thyme: negligible calories, fat, and fiber, $.02
½ teaspoon paprika: negligible calories, fat, and fiber, $.02
¼ teaspoon dried sage: negligible calories, fat, and fiber, $.02
TOTAL: 984 calories, 32.7g fat, 15.1g fiber, $2.63
PER CUTLET (TOTAL/4): 246 calories, 8.2g fat, 3.8g fiber, $0.65

Ask the Internet: CSA Reviews, Ideas, and Experiences?

This week’s question comes from Canadian reader Kathleen. She asks:

Q: I am in the process of signing up for my first CSA share and was struck by the lack of discussions about CSAs on the internet - except for farm websites, and CSA networks for farmers. I'm new to the whole eat-local scene, not mega-rich by any stretch of the imagination, and am wondering what kind of risk I am taking investing in one farm for all my veg for this coming season.

Generally, I'm just wondering if you had any thoughts, ideas, reviews, cautionary tales, etc., on community supported agriculture.

A: Thanks for writing, Kathleen! Though I’ve never joined a CSA, our own Leigh was part of one in 2008. That summer, she created a lot of her recipes based on its bounty, and talks a little about her first trip here.

Beyond that, sweet readers, this one is all you. Have you ever signed up for a CSA? How did it go? Would you do it again? What did you do with all that kale? The comment section is wide open.

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Senin, 22 Maret 2010

CHG Hall of Shame, Part III: Return of the Breadi

Today on Serious Eats: Moroccan-Style Chickpea Soup. I give it three snaps up in Z formation.

Every few months, instead of highlighting a newly beloved edible, we at CHG will compile a list of dishes that totally bombed. Sometimes the recipes themselves are bad, but mostly, it’s my own fault, since I’m semi-literate and terrible at improvising. Seriously, there’s a French Onion Soup at the bottom of this post that didn’t just make me doubt my own skills, but the existence of god.

The reasons for the Hall of Shame pieces are threefold:
  1. This way, you know we don’t post everything we make. Dishes can’t just be cheap and healthy. They have to taste like actual food. That people would eat. Without accompanying upchuck.
  2. Bad food is funny.
  3. I forgot reason #3.
So, without further ado, here’s the very best of the very worst. Please respect me in the morning.

Parsnip Fries
Okay, you know how one of the basic tenets of food prep is chopping ingredients into similar-sized pieces, so they cook evenly? I ignored that rule here. Some parsnips burned, others didn’t heat through. I think the one in the middle is giving me the finger.

Turkey Meatballs
Giada DeLaurentiis’ turkey meatballs are widely known and well reviewed. “Hey,” I thought, “Why not ignore her directions completely, add more egg, and chop the onions into something resembling hubcaps? Then, I’ll burn the meat beyond recognition and cover the carnage in red sauce.” Bad plan, me. Bad plan.

Lime Basil Sorbet
It turns out, when a recipe calls for an ice cream maker, you can’t substitute an 8x8 Corningware baking dish. Doy. This block of lime and basil ice haunted our freezer for a month before I finally sacked up and tossed it. Apologies to Cooking Light, which deserves better from its readers.

Parmesan Steak Fries
This one wasn’t me! At least, I don’t think it was. No, it was probably me. Either way, this Everyday Food recipe tasted like nothing. They’re usually infallible, so I shoulder the blame. Martha, please forgive me. Don’t hit me with your ornamental loom.

Watermelon & Feta Salad
When an excellent, competent food blogger asks you to cut up a block of feta, and you use cheap pre-crumbled cheese complete with anti-caking agent, you deserve whatever weird Watermelon-cheese soup you end up with. Which is what I did.

Pureed Broccoli Pasta
Sigh. Again with the feta. I don’t think I added enough liquid, either, meaning the only thing grainier than my picture was the sauce itself.

French Onion Soup
Once upon a time, there was a culinary nitwit who wanted French Onion Soup, but didn’t have the time to make one from scratch. So, she opened a can of Progresso, crumbled up an old roll, and melted a hunk of about-to-go-bad mozzarella on top. This all occurred in the microwave, which actually yelled at her for attempting such a travesty. Then she died of bad food. The end.

The cookies. THE COOKIES.
A few months before Christmas, I received an e-mail from a major food publication asking me to enter a baking contest. Ecstatic and newly motivated, I devised a recipe for Double Chocolate Cherry Cookies, which was supposed to whet editors’ appetites, revolutionize cookie making, and bring about world peace. Eight slightly different batches later, they still sucked and I gained seven pounds. We’ll get ‘em next year, Buttermaker.

And that’s the whole shameful bunch. Readers, what dishes have you mucked up lately? Do tell.

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