Celebrate World Food Day – Support and Stand with Farmers

On October 16, 1945 the Food and Agriculture Organization of the United Nations was founded, built upon “its belief that the goal of freedom from want of food, suitable and adequate for the health and strength of all people can be achieved”. Celebrated around the world, World Food Day honors that day and our commitment to defeating hunger.

Oxfam is encouraging everyone to do something today.  Whether it’s to make a donation, make dinner, share a recipe or talk to your family about where their food comes from.  Here I’m sharing one of their tasty recipes.  Go to Oxfamamerica for more information.

Chickpeas & Rice Pilaf

Recipe contributed by Oxfam America by Aarti Sequeira

Ingredients:

  • 1 cup rice (basmati recommended), rinsed until water clear
  • 2 tablespoons canola oil
  • 1 tablespoon unsalted butter
  • 1⁄2 teaspoon cumin seeds
  • 1⁄2 medium white onion, finely diced
  • 2 green cardamom pods, crushed
  • 1 2-inch cinnamon stick
Instructions:

• 4 cloves
• 1⁄2–1 whole Fresno chili, minced

(to taste)
• 1 141⁄2-ounce can chickpeas,

drained and rinsed
• Scant 2 cups hot water
• 1 teaspoon salt
• 2 tablespoons fresh cilantro, minced

Fill a large bowl with fresh water and soak rice for about 30 minutes. Drain, reserving 2 cups of water. Combine oil and butter in small pot over medium heat. Once butter has melted and foam has subsided, add cumin seeds. After cumin seeds have darkened, add onions, cardamom pods, cinnamon stick, and cloves. Sprinkle with a touch of salt and cook, stirring frequently, until onions have softened, about 5 minutes. Add Fresno chili and sauté 30 seconds.

Add rice and cook, stirring frequently but gently, until the grains turn translucent and don’t clump together, 2–3 minutes. Add chickpeas, reserved water, and salt. Bring to full boil then simmer, partially covered, until rice is cooked and fluffy, about 15 minutes. Turn off heat, cover, and allow to steam 5 minutes. Garnish with cilantro.

Options:

After cumin seeds have darkened and before adding onions, add 1⁄4 teaspoon asafetida powder (hing).

YIELD: 4 TO 6 SERVINGS

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5 Essential Foods for Life – Outside Magazine

 

One of my assignments in a college writing class was to write an article for Outside Magazine.  If my memory is correct it was about rafting down the American River.  (It was a long time ago).  However when I was sent this article and slideshow from Outside Magazine about some important foods to have in your pantry I felt compelled to share.  For nostalgia sure.  But also because these are some of my family’s favorites and were always trying to get more of these items in our diets.  To see the entire article and slide show with recommendations for choosing and preparing these foods click here.

Here’s an excerpt…

You’re getting older. It’s time to accept the fact that you can’t stay out for last call, then make it up for a 6:30 A.M. mountain-bike ride. And enough already with your daily routine of coffee-and-bagel breakfasts, takeout lunches, and pizza-and-beer recovery meals. A study in the International Journal of Obesity found that the highest rate of adult weight gain happens between ages 25 and 35—roughly one pound per year.

And on top of your slowing metabolism, you’re producing fewer digestive enzymes, meaning you can’t absorb nutrients as easily. Here’s the good news: you can still run and bike like a 25-year-old—as long as you’re smart about what you put in your body. What’s more, quality food needn’t be expensive, and prepared right, it’s much faster than waiting for the delivery dude.

The key is simplifying your meal plan. Instead of spendy, ad hoc grocery runs, develop a set of go-to recipes and stock your pantry with all the ingredients you’ll need. More importantly, anchor those recipes with high-quality, nutrient-rich staples—these five. —Jen Schwartz

1. SALMON

For a day-to-day routine, there’s no better source of animal protein than salmon—just four ounces packs roughly 30 grams. That same fillet has more than 250 percent of the recommended daily amount of vitamin D, which is necessary for the absorption of calcium and protects against a range of cancers. It’s also loaded with omega-3 fatty acids, which are thought to boost brain function. Plus, this iconic fish is notable for what it lacks: mercury. Its levels are significantly lower than nearly every other popular species, including tuna, sea bass, cod, and halibut, which means it can be consumed regularly.

2. EGGS

No food is as misunderstood as the mighty egg. Eggs are rich in 13 essential vitamins and minerals, everything from A and E to B complex and D. They also contain high-quality protein, antioxidants, and the brain-boosting nutrient choline. “But the cholesterol!” critics shout, pointing to research on heart disease, including a 2012 study that claimed eggs were as bad for your arteries as smoking. But that study looked at correlation, not cause and effect—in other words, plaque buildup was observed to occur more frequently in people who regularly consumed eggs, but those people were just as likely eating their eggs with bacon, too.

Most agree that the human body absorbs protein from eggs better than from almost any other food. So embrace moderation. Six large eggs per week will give you roughly 36 grams of protein and as much as 1,500 milligrams of omega-3 fatty acids—and still limit the fat that contributes to plaque buildup in arteries.

3. QUINOA

The United Nations declared 2013 International Year of Quinoa—and for good reason. The gluten-free seed contains sky-high concentrations of anti-inflammatory phytonutrients, which tackle tissue-damaging free radicals. And unlike wheat, barley, and oats, quinoa is a complete source of protein. Compared with processed pastas, quinoa has roughly four times the amount of iron and twice the calcium, yet takes the same amount of time to cook.

4. KALE

No green compares with the nutrient-to-calorie ratio of this dark leafy vegetable. It has off-the-charts levels of vitamins K, A, and C and is a good source of fiber—one cup has nearly 25 percent of the daily recommended amount. Per calorie, kale has more iron than beef and more calcium than milk, and it trumps broccoli, brussels sprouts, and cabbage for its broad range of flavonoids, compounds that help prevent muscle inflammation and cancer. All of which are compelling reasons to stock up on it, but here’s the best: as a cooking staple, kale is endlessly flexible. Throw a shredded handful into soups, casseroles, or frittatas. You can even use it in smoothies and juices.

5. CHICKPEAS 

For the money, these little nuggets, also called garbanzo beans, are unbeatable. They’re rich in both soluble and insoluble fiber (the former makes you feel full and helps regulate blood sugar, the latter keeps you regular); you need both for a healthy diet, and two cups of these legumes pack 100 percent of the daily recommended amount. And just half a cup contains five grams of protein and ten different vitamins. Chickpeas are also wildly versatile. Just ask the guys behind the blog (and forthcoming book) Thug Kitchen, which offers profanity-laced recipes and kitchen tips that dispel the notion that healthy cooking is a realm of rarefied luxury. “Chickpeas, garbanzo beans, whatever you want to call them, they do all the heavy lifting in my kitchen,” says the site’s anonymous founder.

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The Resident Chef at Kids Konserve

Kids Konserve has a great new blog from chefs that use their waste free food and drink containers.  Being one of them I was happy to share recipes that work well with their mini stainless steel containers. Perfect for packing snacks and dips, they are easy to pack into a lunch bag, backpack or even a purse.  Check out my recipes on the resident chef page for curry curry chickpeas, cherry almond granola and no-nuts trail mix, as well as other resident chef’s ideas and recipes.  Just in time for back-to-school, be sure to get 15% off your next purchase (valid thru August) with the code “minichef” at checkout.

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