Healthy Blog

Sabtu, 05 Maret 2011

FREE One-Year Membership to Grandparents.com Benefits Club (Worth $19.50)

Sweet readers!

The (full disclosure) place I work, Grandparents.com, is offering CHG fans a one-year free membership to their Benefits Club (worth $19.50). The Club is essentially a one-stop shop for discounts on cruises, hotels, restaurants, toys, rental cars, kids' clothing, and lots more, with current partners including Curves, 1-800-Flowers, Mattel, Barnes & Noble, and beyond.

All you (or your grandparents) have to do is enter the code GrandCHG at checkout. The deal is for a limited time only, but feel free to pass it on to friends, family members, the mailman, and other people you like.

Heck, and while you're at it, check out our websites, which could be of great interest:

Excelsior,
Kris

Jumat, 04 Maret 2011

Kamis, 03 Maret 2011

Veggie Might: Making Friends—Fava Beans Redeemed

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

Fava beans have been haunting my dreams ever since the unfortunate Fava Bean Disaster of 2009. Every now and then, when it’s quiet and my thoughts turn to food, I find myself thinking about them and how I might redeem myself from such a fiasco.

On Sunday, I wandered into my local deli to pick up seltzer and something snacky to shove in my mouth while watching the Oscars. I aimlessly strolled the aisles until the smallish Middle Eastern foods section caught my attention. The deli owners hail from Yemen and keep two shelves at the back of the store stocked with beans and tahini.

I picked up a can of fava beans and made my way to the cash register. The clerk on duty, Khaled, who knows me and my preference for orange seltzer, looked at me with surprise when I put the can of fava beans on the counter.

“This is Arab food!” he said, smiling.

“I like Arab food,” I replied.

He laughed. “Do you know what to do?”

Jackpot! I thought.

“No, tell me.” I whipped a notebook and a pen from my bag and wrote down exactly what he said.

“Okay. Just oil, onion, garlic, tomato sauce, a half a tomato. Mix it all up. Wait. Mash beans first. But put in last.”

“Hang on a sec...,” I said. This was going to take some sorting. Then a man who’d been standing nearby chimed in. His name was Altef.

“Cook the onion and garlic. Then add the tomato sauce. Mix in the mashed beans,” he said.

“And some water,” Khaled interrupted. “Mix all together.”

“It sounds terrific.”

“Yes,” said Khaled. “Come back and tell me.”

We exchanged smiles and handshakes as the fava beans and I ventured out into the night.

Readers, you are third to know (CB was second) that I’ve finally had a fava bean victory! Like a Middle Eastern version of bean dip, this recipe makes a savory, tangy, garlicky spread for pita, crackers, or chips. Which is great for me, because chips and dip is CB’s second favorite food after pizza.

I made a couple changes to Khaled and Altef’s recipe. Since tomatoes are out of season, I substituted “tomato sauce and 1/2 tomato” for canned crushed tomatoes (what I had). A combination of diced or canned whole tomatoes and sauce would work great too. Once I combined all the ingredients per their instructions, I had a tasty bean mash that was a skosh flat. Lemon juice and parsley brightened it right up.

Except for the parsley—and the fava beans—this dish was made entirely of ingredients I had on hand. I think it would work with any mashable bean, and the stew is yummy with whole chick peas too, which I had for lunch today.

Fava Beans with Tomatoes was even better next day after the flavors had a chance to meld. CB and I had it along with the chick pea version, homemade hummus, steamed kale, and pita bread, for our own little at-home tapas meal. It would also be a welcome addition to the dip section of your next party spread. Just be sure to invite your new friends who gave you the recipe.

~~~~

If you fancied this recipe, you may also enjoy:

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Fava Beans with Tomatoes
Serves 6
Inspired by Khaled and Altef at the 9th Ave. Deli

1 1/2 cup fava beans, mashed
16 ounces crushed tomatoes
2 teaspoons extra virgin olive oil
1 small onion, chopped
6 cloves garlic, minced
1 teaspoon salt
1 tablespoon pepper
1/4 cup water
1 tablespoon lemon juice
1 tablespoon parsley, chopped

1) Drain and rinse fava beans; then mash and set aside.

2) In a medium sauce pan, heat olive oil over medium heat. Saute onion and garlic until onion is soft, about 5 minutes. Add crushed tomatoes, salt, and pepper. Simmer for 5 more minutes.

3) Mix in mashed beans with 1/4 cup water (and chopped tomato, if in season). Cook for 10 to 15 minutes, stirring until thick. Take care; this stuff is splattery.

4) When the mixture is the consistency you like for bean dip, remove from heat and stir in lemon juice and chopped parsley.

5) Serve with warm pita bread as part of tapas spread with other small bites, like hummus, baba ghanouj, wilted greens, stewed chick peas and new friends.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
72 calories, 2g fat, 3g fiber, 4g protein, $0.42

Calculations
1 1/2 cup fava beans: 273 calories, 1.5g fat, 13.5g fiber, 21g protein, $0.98
16 ounces crushed tomatoes: 82 calories, 0g fat, 4g fiber, 4g protein, $0.99
2 teaspoons extra virgin olive oil: 79.2 calories, 9.24g fat, 0g fiber, 0g protein, $0.05
1 small onion: 20 calories, 0.1g fat, 0g fiber, 0g protein, $0.25
6 cloves garlic: 24 calories, 0g fat, 0g fiber, 0g protein, $0.07
1 teaspoon salt: negligible calories, fat, fiber, protein, $.02
1 tablespoon pepper: negligible calories, fat, fiber, protein, $.02
1 tablespoon lemon juice: 3 calories, 0g fat, 0g fiber, 0g protein, $0.06
1 tablespoon parsley: 1.3 calories, 0g fat, 0g fiber, 0g protein, $0.07
TOTALS: 429 calories, 11g fat, 17.5g fiber, 25g protein, $2.51
PER SERVING (TOTALS/6): 72 calories, 2g fat, 3g fiber, 4g protein, $0.42

Rabu, 02 Maret 2011

South Western Chickpea Burgers on Portobellos with Creamy Adobe Sauce

A spicy twist to chickpea burgers. These aren't for sissy's. Sweet, spicy and smokey Chipotle peppers in Adobe sauce give these some serious personality

Let me just start by saying that this was the best meal I have ever had. Do I say that a lot? Well, this time I mean it. I've had chickpea burgers and falafel several times in the past and I love them. Usually however, it's all about the toppings or garnishes since chickpea burgers/falafel are very mild and usually slightly dry in texture. Like in Greek falafel pitas, the cucumber, tomatoes and tahini sauce are what makes them so yummy IMHO. Well, I suppose that the garnishes in this dish are exceptionally amazing but the burgers themselves were so flavorful and perfect I have been up the last several nights in anticipation of sharing them with you.

I hope someone out there actually tries these babies and loves them as much as we did. Let me know! Mamma knows South West flavors!

I have to admit that the portobello mushrooms and adobe sauce were what made this completely over the top fantastic for me. If you don't like mushrooms *sighhh then of course you could use a whole grain bun or pita, or just wrap it in lettuce and stuff it with veggies. If you've never had Chipotle peppers in Adobe sauce, now's your chance! They are super spicy and smokey and freaking amazing! Just don't dip your finger into the sauce like I did and stick it in your mouth, Ouch! I thought I was going to start throwing flames from my throat! I couldn't help it, they smell so dang good.

First, using home made bread crumbs is mucho importante. The boxed variety are old and dry and tasteless.
It's so simple to make your own. Just leave a few pieces of your favorite bread out on the counter for a few hours or overnight. Throw into your food processor and pulse a few times. I make a small batch and keep it in a mason jar in my freezer. If your making just enough for a recipe, you could always use your coffee grinder for quick bread crumbs.

I have to tell you, I know everyone says you can't use a blender as a food processor, but my Ninja blender kicks butt! I use it for everything. It has 3 blades so foods are always blended super smooth and perfect consistency. Also, it has 3 speeds and a pulse button for stuff like bread crumbs, nuts and dried fruit. Just thought I'd get the word out in case your in the neighborhood for a new blender.

Oh sweet smokey Chipotle Peppers in Adobe sauce, how I love you so.

Mix with sour cream to cool them off.

Chipotle peppers are actually smoked jalapeno peppers. Adobe sauce typically is
a tomato puree, paprika, salt, onions, oil, vinegar, garlic, bay leaves and oregano.
Not for sissy's! These babies pack a punch. I L.O.V.E. them.
Mix with sour cream to cool them off.

Mix 2-14oz. cans of Garbanzo Beans (chick peas), 1-4 oz. can diced green chiles, small handful of chopped cilantro or parsley, 1 Organic, Free-Range egg, 1 cup bread crumbs, 1 tablespoon lime juice, 1/4 teaspoon salt in a bowl. Mix with a spoon to combine. Add more bread crumbs if needed.

Heat a grill pan over medium high heat. Spray lightly with oil. Form small patties with your hand and place on pan. Let me tell you a little trick I've learned. Don't smash the patties while they are like this-soft side up. Wait until you flip them, then lightly press with a spatula. These 'burgers' are moist and will stick to your spatula and fall apart if you try to press them before they've been flipped. Also, when flipping them over, go against the grill 'bumps'. They flip much easier this way. Sensitive little guys aren't they?

Using a grill pan makes these cook up much better I think. It allows the moisture to escape a little
so they don't fall apart and finish crisp with pretty grill lines. ;)

Serve on a grilled Portobello mushroom if you please and garnish with avocado, lettuce, green onion and of course Chipotle Peppers in Adobe Sauce blended with sour cream.

Don't like the heat? Got kids?
These burgers are just as good on a whole grain bun with fork smashed Avacado.

Yeilds 10-12 Patties TIME 20 MINUTES

You Will Need:
For the Burgers:

2- 14 oz. cans garbanzo beans (chick peas), drained
1- 4 oz. can diced green chiles
1 cup home made bread crumbs plus more if needed
1 Organic, Free-Range egg
1 small handful cilantro or parsley, chopped
1 tablespoon lime juice
1/4 teaspoon salt
If your not going to use Chipotle peppers, add 1 teaspoon chile powder + 1 teaspoon cumin

Garnishes:

Portobello Mushroom caps, wipe clean with wet towell
Avacado, sliced or smashed
Green Onions, sliced
sour cream
6 oz. can of Chipotle peppers in adobe sauce, blended with 1 cup of light sour cream

Putting them together:

In a food processor or blender, combine chick peas, 1/2 of the green chiles, lime juice, cilantro, salt and spices if using. Pulse just a few times till blended but not pureed. You want them slightly chunky.
Transfer to a bowl and add egg and bread crumbs. Mix with a spoon till combined.

Heat a grill pan over medium-high heat. Spray lightly with oil. Brush a little bit of oil over both sides of Portobello and ssprinkle with salt. Grill for 3-4 minutes on each side. Remove from pan and set aside.

Meanwhile, put Chipotle peppers and 1 cup sour cream into blender. Blend until smooth. Transfer to a small bowl.

Using your hands, make small patties with the bean mixture and place them on the pan. Let cook for 4 minutes until browned. Using a spatula and going against the grill bumps, gently flip them over. Cook another 3-4 minutes. Remove from heat and place on mushroom or bun. Top with garnishes and sauce.

15 Time-Saving Food Prep Tips

A few weeks ago, we posted Cheap Healthy Good and the Triangle of Compromise, in which I proposed that there was a reasonable cooking arrangement in which money, nutrition, and taste would receive equal attention. One thing I omitted, which would have made the triangle into a square, was time. Readers called out the oversight, and justifiably so. Without a doubt, when it comes to whipping up the edibles, time can be our greatest asset, or our worst handicap.

So, here are ten tips to speed up the process. Applied, they should cut a few minutes from every meal prep. Some were mentioned in 10 Cheap Shortcuts to Making Cooking Oh-So-Much-Easier, but many more were not. Readers, if you can add to this, I’d love to hear your tips. (Please note, these tricks don't consider slow cookers, which are very helpful in reducing time spent slaving at a stove.)

BEFORE THAT NIGHT

Make a meal plan.
Not only will it eliminate the "What are we gonna eat tonight?" question everyone asks at 6:32pm, but it ensures you have everything on hand, and there are no crazy-expensive, last-minute shopping trips. Here's how.

Organize your kitchen logically.
Keep your most-used ingredients and equipment in easy-to-reach places. This Lifehacker post and accompanying 60-second video is a good beginner's tutorial.

Concentrate on recipes with specific time limits.
Buy a 30-minute cookbook - or a 20-minute cookbook, even. Don't forget to read reviews, to ensure that the timings aren't exaggerated. These tips should help.

Figure out what pre-chopped/prepared items are worth the splurge.
Though I’m a fierce (in the Christian Siriano way) advocate of buying foods whole and then doing the chopping/mincing/whatever myself, sometimes it just doesn’t make sense. If having to small dice a carrot is going to keep you from making a certain recipe, go ahead and purchase it pre-diced. Ideally, as you become a better cook, you’ll increasingly prep foods yourself, anyway.

THAT NIGHT

Preheat and defrost when you get home from work.
If you know something is going into the oven for dinner, get that thing going a.s.a.p. It doesn’t matter if the temperature is right on, since an oven will reach 400°F from 350°F much faster than it does from 0°F. (Of course, don’t let it preheat for too long. You don’t want to create safety hazards.) Same goes for defrosting - if you know you’re having meat, but it’s still a block of ice, start it running under cool water OR stick it in the microwave right after you walk in the door.

Read through the recipe at least twice.
The reasons for this are twofold: 1) No "Dang! I didn't know this had to marinate for 30 minutes!" surprises, and 2) You can figure out how to best use your time. (See the ABDMTAO tip below).

Place the recipe where you can see it.
Having the visual ability of 140-year-old dead person stuck in a coal mine, this one is important for me. It keeps me from wasting time hunched over a cookbook and squinting at size-8 type font. I used to stick recipes to my oven hood with a magnet. On the fridge, in a cookbook holder, or taped to a cabinet are also good options.

Set out all needed ingredients and equipment.
This simple action takes about two minutes, but reduces the time spent scrambling down the line. Plus, you can make sure you have everything the dish requires, or can make appropriate substitutes.

Designate a garbage bowl.
Rachael Ray is right on about this one. Having a receptacle to place your peelings, shavings, and end bits will save you about 40,000 trips to the trash can.

Drain and rinse.
If you use a lot of canned or fresh ingredients, you know that the draining/rinsing/drying process can take a coupla minutes. It’s no biggie if you have the time, but can suck up precious prep minutes if you don’t. So, before you start cooking, empty beans, herbs, and other washables into a colander, hit the faucet, and shake the moisture out.

Decide what to cook first.
Roasted veggies take a lot longer to cook than a seared chicken tender. Long-grain brown rice could cook for 40 minutes, while its accompanying stir fry takes only ten. A braise will … wait, why are you braising on a Wednesday? Anyway, designating a logical order will get dishes to the table at the same time, which is nice. Granted, it's a little tough at first, but you’ll get better at the timing as you cook more.

Need to boil water? Cover the pot.
I know some of you are like, "A-duh," but I didn't know until about two years ago that a covered pot comes to boil much faster than an uncovered one.

With apologies to Alec Baldwin:
Always
Be
DMTAO (Doing Multiple Things At Once)
You don't need additional hands for this one, I promise. Just think of it as making the best use of your time, (instead of standing there, twiddling your thumbs, waiting for something to cook). For example, if you're preparing a simple pan-seared chicken: While the poultry is cooking, combine the deglazing liquids. While the deglazing liquids reduce, chop the herbs. While the herbs are cooking, take your side dishes out of the oven. It will become more intuitive as you practice.

Combine recipe steps. Carefully, though.
This one may be for advanced home cooks only. But if you see that, for example, the deglazing ingredients (wine, broth, juice, etc.) can be combined in advance while your meat is cooking, why not do so?

As dinner cooks, do the dishes, set the table, prep tomorrow’s lunch, etc.
Your soup take 20 minutes to simmer? Your potatoes won’t be ready for another half-hour? An easier way to say this might be “clean as you go." It chops off clean-up time at the end of dinner, which your dish-doin' family members will no doubt appreciate.

Readers, any more tips? Share 'em in the comments section.

~~~

If you dug this, you will most definitely dig:

Meal Planning - An Experiment and Conversion
Relax, Frugal Eater: A Measured Approach to Lifestyle Changes
Weekly Menu Planning for Singles, Couples, and Working People

Selasa, 01 Maret 2011

CHG Best of February 2011

Hey! Remember February? Man, it seems like only yesterday. Let's take a trip in the wayback machine, shall we? These were the posts of those long-ago times.

FEBRUARY RECIPES
Gluten-Free Pancakes

Hot and Spicy Apple Cider
Marinated Celery and Carrots, Chinese Style
Monkey Bars
Roasted Sunchokes and Broccoli
Simple Beans and Rice
Sweet Potato, Parsnip and Kasha Pie
Sweet Potato Soup with Chipotle
Tomato and Bread Soup with Rosemary

FEBRUARY ARTICLES

We got all geometric and philosophical with Cheap Healthy Good and the Triangle of Compromise.

Cooking for Survival Eaters asked (and answered) the question, "Do you know people who only eat to live?"

Jaime came up with Five Delicious Ways to Eat Broccoli Stalks, and we cheered her on with little broccoli pom-poms when she was done.

We showed you How to Buy the USDA Recommended 4.5 Cups of Fruits and Vegetables for $2.50 Per Day. You were pretty cool with it.

Navigating the Reboot: Getting Back on Track After Falling Off of It. (The Track, I Mean.) reinforced that lapses don't necessarily mean failure.

Go Green Bay! Super Bowl Recipes XLV: 77 Cheap and Healthy Foods for the Big Game was a list of the fine dishes you ate that fateful Sunday.

And rounding out the month, we Asked the Internet about:

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 new 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! Come to think of it, at some point, we should probably get Reddit, too.) 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, without any accompanying not-so-fresh feeling.

Ask the Internet: A Week of Portable Meals?

Today's question comes from reader Beth:

Q: I will be going to grown-up art camp soon and need to bring my own food for one week of breakfast and lunches, and something to take to share for snacks with the group.

From Wiki's Jennifer R.

There is a fridge and some cupboard space (shared with 10 people so not much space). Cooking will be limited to what I can do in a small saucepan (no actual cooking). I need ideas for things I can make ahead and take with me that can supplement instant oatmeal, single-serve soups and maybe a bag or two of baby carrots or some apples. I have a great granola bar recipe but am looking for other ideas that are healthy (high fiber, low cal, low sugar) and can keep for a week and not take up much space. Any ideas?

A: Wow. This one's a puzzle wrapped in an enigma wrapped in granola bar. Dried fruits and nuts would be my immediate go-to for snacking purposes, though homemade trail mix would also be lovely. If you can bring any cans, beans and tuna could make tasty, protein-heavy wraps. Of course, there's always good ol' PB&J, as well.

Readers, color me stumped. What do you suggest?

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.