Tag Archives: whole foods

Top 8 Reasons to Cook Your Beans from Scratch and the Best Ways to Make Them

Steamy fresh out of the pot, cooked black beans

I used to buy cans of black beans. A whole lot of them. Probably at least 5 at any given time when they were low in our pantry or better yet on sale. I also kept pinto, white beans, garbanzo beans and more on hand. Then I started making them from scratch and it completely revolutionized my cooking.

Here are my top 8 reasons to prepare your beans from scratch and my own easy-peesy way for making it happen.

1. They taste amazing. The flavor doesn’t get muted by the extended vacation within the can. Dare I say they even taste “fresh”.

2. Dried beans = more money in the bank. One pound of beans is equal to about 4 cans of beans. I often buy organic dry beans at as much as $3/lb. Although, I try to find them for less. A can of organic beans runs anywhere from $2-4. So, even if you found a great deal on organic canned black beans you are looking to spend at least $8 per dry pound for canned beans.

3. Salt and flavor control. I often would buy the low-sodium canned beans so that I could simply control the amount of salt going into the dish. When you make them from scratch you are always in control. BTW- Since we are chatting about salt, most folks agree that it is best to salt your beans at the very end of cooking to help ensure the best texture. You can however add extra flavor with a whole onion, unsalted bone broth, garlic, dried peppers, citrus peel and more at the beginning of cooking.

4. Easy to freeze. Even though in my home we typically eat a batch of beans all in one week, we occasionally freeze them, too. Usually I do it in 1 1/2 to 2 cup portions as that is similar to a can of beans.

5. Beans, beans the magical fruit the more you eat the more you toot!
I have a dear family member who claims that ‘beans do not like her’. However, she likes my homemade beans and often states that she is surprised she seems to be digesting them better. There are several methods for making beans less likely to cause you gas. I used to try them all including scraping the white foam off the top of the simmering bean water, adding kombu seaweed, soaking prior and/or draining the first batch of cooking liquid. Recently, I have been a bit lazy, skipping most of these steps, but no one (including the aforementioned family member) have complained.

6. Better for the environment! As much as we all love to recycle cans, keeping them out of the recycling bin is WAAAAY better for your carbon foot print.

7. No cans = No BPA. Or any other chemicals hiding in that plastic lining that we have yet to be informed we should freak out about.

8. They are seriously easy! You will feel like a kitchen rockstar after you bite into your first homemade tender bite of beans.

Okay. Finally. I am so glad you are on board with making your beans from scratch. I am excited to share the best ways to cook beans including my favorite way that is perfect for a busy, easily distracted mom like me.

Dried Black Beans ready for action

Before we cook them, we need to decide whether or not to soak them. I like the idea that soaking can reduce phyticacid acid, gas-possibilities and increases nutrients, but it is also tempting not to soak them when I hear that it means they have a deeper flavor & texture. These days, I go with how my day is shaping. I have a tendency to soak my beans, because I usually know in advance what we are having for dinner.

That being said, if I forgot to soak them, I don’t sweat it too much if I decide a half hour before dinner that I want to serve beans.

That’s right! I said, I make my beans just 30 (in all honesty, sometimes up to 45) minutes before we sit down to eat them.

Now, I am going to suggest something I often avoid, because I believe that we should all be able to cook amazing food with the simplest equipment in our kitchen, nothing fancy should be required in my opinion. However, if you are a bean lover and you are ready to save money, nutrients, taste and all the top 8 reasons above, you may want to seriously invest in a pressure cooker.

Our pressure cooker was a wedding gift. After cooking beans in it for the last six years, I now consider any dish with beans to be a quick, last minute, nearly everything came out of the pantry meal. Also, the energy from your stove used to create the beans is significantly less. Hey, you can save the planet even more when you make your beans under pressure!

Ok. You don’t have a pressure cooker. Maybe you have a slow cooker. If not, I am guessing you have a big ol’ pot with a matching lid. Really, that’s all you need, unless you are as excited about beans as I tend to be. Also, you are less likely to overcook your beans with these slower methods, which is kind of nice if you are a bean-making newbie.

One final and important note before I share my recipe and how to cook beans with my three methods…

Cooking beans is an art. I am sure there could be a very exact science to cooking beans. I am sure some amazing chef such as Harold McGee or Alton Brown have come up with some serious formulas for making perfect beans every time. This has just never been my experience. I find beans to be an inconsistent product to work with. Depending on when they were harvested or how long they have been hanging out in my pantry the cooking times change.
It is necessary for learningworksca.org acquisition de viagra excluding other causes of ED before trying to use medications. Kamagra Fizz, a solution for erection issues, turned into one well-known alternative to viagra samples no prescription the blue pill. What Does Relationship Counselling and Couple’s Therapy Focus On? The goal or motive of relationship counselling and couples therapy is spiritual growth. learningworksca.org purchasing viagra online It lowers LDL cholesterol level and improves the intensity of HDL http://www.learningworksca.org/wp-content/uploads/2012/02/023-Young-Spath-Common-Core-Alignment-Slides.pdf viagra rx cholesterol level naturally.
But, please let that encourage not discourage you from making these. Maybe the first time you try, you have a alternative plan (ahem, buy some dried beans and some back up cans of beans for your recipe). Maybe try making them the day prior to when you would use them in a recipe. Why? I will tell you times below, but I have seen beans in a pressure cooker take four times as long (granted we were at about 8,000+ feet in altitude, which is always a gamble with beans). Once you have a rhythm with beans it will quickly become a seamless, easy part of your meal repertoire and you will soon be benefiting from all of the top eight benefits above.

Beans soaking with my selfie reflection

Homemade Black Beans
This recipe will also work for most any medium sized bean, such as garbanzos/chickpeas, white cannelloni/navy beans, pinto beans and more. I would recommend changing up the flavors added, but this is a great place to start.

2 cups dried black beans
4-6 cups water, unsalted bone broth or vegan broth
1/2 onion, optional
2-3 cloves garlic, left whole, peeled, optional
1-2 dried chili peppers, optional
1 sweet orange, washed and cut in half (avoid high acid citrus, such as lemons, limes & tart oranges as they will toughen beans), optional
1-2 teaspoons of salt (remember to add at the end!)

Sort through the beans quickly. Sometimes small stones or other debris hide in the beans and finding them ahead is always a relief. Give the beans a quick rinse to remove any other dust or dirt.

If you want to soak ahead, place the beans in a big bowl and cover with about 3-4 times the amount of water. The beans will expand and I have certainly made the mistake of soaking them in a too-small bowl. Don’t do that as the beans that float to the top will not absorb as much water as those below resulting in inconsistent cooking. Just keep the beans covered with a nice water blanket. Let the beans rest at least 6 hours up to about 36 hours. If you do in extended soaking (usually this only happens if I change our dinner plans at the last minute) change the water once or twice.

The quick soak method, is to place them in a pot, cover with 3-4 times the amount of water. Bring up to a boil, reduce to a simmer for 2 minutes (set a timer or stare at it while enjoying a nice steamy facial) and then turn off the heat and walk away for about 1-4 hours.

Beans ready to cook with the aromatics: onions, garlic + dried pepper.

Once you are ready to cook them, you can strain the soaking liquid. Add the 4-6 cups of fresh water and be sure the beans are full submerged, toss in all of the aromatics of your choice, but NOT the salt. Now cook them:

The standard way to Pressure Cook Beans: Cover and bring the beans, water & aromatics up to full pressure. Reduce the pressure to low and let them go about 8-10 minutes. Reduce the pressure quickly by running cold water over the pressure cooker in the sink until the pressure is fully released. Open. Taste. If they are not done, return to pressure and repeat until they are tender. After that, I will check them every 5-10 minutes. If you have a nifty pressure cooker with a ‘bean’ setting do that or refer to your pressure cooker’s directions. I would always recommend starting with the least amount of cooking first, especially if you soaked your beans.

My absolute favorite way to Pressure Cook Beans: I have a second, more lazy way that I make pressure cooked beans that works well for me as a mom since my children often distract me halfway through my attempts to cook anything. Cover the beans with water, aromatics, but not the salt. Bring it up to pressure for about 2 minutes. Turn off the heat. Walk away (play with your children, defuse a drama, do some dishes). The pressure is coming down ‘naturally’ and during that process the beans continue to happily and gently cook. When the pressure is down and you can remove the lid, check them. If you need to cook them a bit longer, you can try the above method with the quick release or if you have more time, let them gently simmer with the lid off while you wait for dinner to start.

Stove Top: Bring the beans, water & aromatics up to a boil. Reduce to a simmer and cover with a lid. Stir occasionally and check on them every 10-30 minutes. Once they start to appear soft, test them by pressing between your fingers or biting into one. Keep cooking until they taste perfect. This usually takes about 1-4 hours or if you are at a high altitude it can be longer and you will want to increase the heat slightly.

Slow cooker: Toss the beans, water, and aromatics together. Cover with a lid and turn on low for 8-10 hours or on high for 4-6 hours. You will want to check them periodically if possible. Stirring isn’t necessary, but you can do it when you check on the beans.

To serve your beans: First, stir the salt into the cooked beans with the soaking liquid. Taste and add more salt until the beans are your preferred flavor. If desired, you can remove the aromatics and add a few of your favorite spices such as ground chili, smoked paprika, ground coriander, Mexican oregano, and ground cumin. A squirt of lime will take them a long way as well. Once seasoned, strain any excess liquid or scoop the beans out with a slotted spoon.

How do you make your beans? Ready to dump the cans and make them from scratch?

blackbeancollage2

Sizzling Dukkah Brussels Sprouts

1 Reply

Shall we agree that February is the perfect month of love? Even with the big V-Day over, there is so much more loving to be done. So…

Let’s talk about my newest recipe love: Dukkah Brussels Sprouts. My Auntie Amy gifted me with a homemade jar of Dukkah for Christmas. Well, not this most recent holiday, but rather the year prior :-/. Despite knowing that I should have used it up within the year, I have been nursing this flavorful-nut blend for a long time; wee bit here, a tiny sprinkle there. But, it still tastes awesome so a few more treats will be enjoyed with the bottom dredges of the jar.

With a bag of brussels sprouts ready to be scrubbed and chopped, I realized the oven was packed and busy with a Saffron Baked Rice and a Whole Roasted Chicken. So, I decided against my typical method of roasting up my favorite little cabbage heads.

Instead, I trimmed them into quarter wedges and then blasted my cast iron pan with high heat. The pieces tumbled into the pan and started to pop with excitement. I covered up all of their fun with a lid. Stifled.

My husband and I chatted over a shared bottle of his home brew (delicious hoppy goodness!) and at one point he suggested he toss the clearly singed brussels sprouts for me, since I was blatantly ignoring the cries from the pan. I told him patience, let them burn a bit. I wanted them to have color, dark and blistered in random spots, just like our faces after a windy day on the slopes.

Finally, I caved and tossed them. After they had all settled into a new position, I let them blaze a bit longer. Covered with the lid, their centers were getting plenty of heat as well. After a few minutes, with cautious fingers I tonged a little brussels sprout, shook my now singed fingers (instant karma?) and blew on it, just as my little toddler does any time he sees steam drifting off a bite I offer him. Finally, I devoured my little b. sprout. I was rather pleased that my patience to let them scorch worked.

But, my job wasn’t done. My original plan was to partner them with the dukkah and honey, a squirt of lemon and a generous glug of olive oil. I was too excited after my initial sample and just tossed in the dukkah. The smell was permeating, so I had to try another bite. Then the floodgate was open as I started to sneak bite after bite. Eventually, I had to sternly reminded myself that I was making dinner for my family… not my own personal snacking pleasure. Two more bites. That’s it! Clearly the other ingredients were no longer necessary. It’s cool though; I like it when I can share minimalist recipes with you.

Dukkah can be found at speciality stores, but I have actually made it before and it is easy, awesomeness. I did it a few years ago and I wrote absolutely nothing down. But, I remember using Heidi Swanson of 101 cookbooks as a base recipe. One of these days I will make it again, but in the meantime I need to find more greens and veggies to coat with my Auntie Amy’s Dukkah first.
But this activity needs to be conducted within viagra online in kanada a certain limit; if it goes beyond the standard limit then different unwanted health issues might arise. The tablet enlarges the reproductive organ when there is sexual stimulation, and the medicine will be available to the online marketing cialis no prescription usa also. What are Treatment Options for Male Impotence? The dosage buy viagra no prescription of Kamagra or kamagra jelly depends on your condition and how you respond to this medication. There davidfraymusic.com levitra no prescription is nothing else that an individual hope to gather from a simple fruit from the exotic acai berry extract to promote good immune health.
Thank you Auntie! xoxoxo

Dukkah Brussels Sprouts

1lb brussels sprouts, washed well
2 tablespoons olive oil, more or less as desired
1 tablespoon dukkah, more to taste if desired
½ teaspoon salt, thicker grain kosher is my preference. Add more salt to taste, if desired

Wash and trim the ends off of the brussels sprouts, removing any dingy looking leaves. Cut into quarters.

Place a skillet (cast-iron is ideal) over high heat. Once it is very hot, add the brussels sprouts to the dry skillet. Allow them to sear briefly, about 20 seconds and then drizzle in half of the olive oil. Shake the pan and cover with a lid. If the pan is smoking, lower the temperature. The brussels sprouts will continue to sear for another 1-2 minutes. At this point, toss them gently with a spatula from the pan and flip over. Add a bit more oil as needed. Cover with the lid and continue to sear. A bit of color should be on at least one side. Bite one brussels sprout. If it is not yet tender, but the color is a nice dark golden, then add a generous splash of water. Cover with the lid and steam until they are tender.

Once they are just about perfect, toss generously with the dukkah and salt. Taste. Add more dukkah if desired. Serve while still piping hot and steamy.

Much brussels sprout love to you! xoxo,

Lilly

Three Cheers for Fruitcake! (Gluten Free)

Leave a reply

Please welcome Dr. Kaycie Rosen Grigel from Golden Holistic Medicine and her beautiful Gluten-Free Fruitcake.

I know, fruitcake has a bad repuation in this country: It can bring up images of dry, hard, dense bricks filled with objects that used to be fruit but were replaced by neon erasers. However, my husband’s Canadian family insists upon fruitcake as a delicious holiday treat and so I went looking for a recipe that used real fruit, nuts, spices, plenty of booze, and nothing unidentifiable. Thanks to Alton Brown, I was able to modify his recipe to be moist, filled with a delicious array of rum-soaked natural dried fruits, crystallized ginger, and toasted pecans and hazelnuts. Because the cake part is really just there to hold all that deliciousness together, it makes little difference that it is gluten-free. I usually make mine a few weeks ahead (which, according to the Canadians, makes it way better), but it is still pretty magnificent if you eat it the same day.

Gluten Free Fruitcake–

Natural male improvement supplements are coming to be an increasingly selected supplements on the market today. cheap levitra pamelaannschoolofdance.com It is dangerous because cialis professional uk is prescription only medicine and should be taken after consulting a physician. One can sildenafil generico viagra take Kamagra anytime of the day but they still have the energy to prepare a home-cooked meal and make the marriage bed come alive-fireworks and all. Generally, impotence in men tends to weaken the penile mastercard cialis portion of males.

Thanks to Alton Brown for the inspiration for the recipe

½ c currants

1 ¼ c raisins

1 c. golden raisins

1 c. dried apricots, chopped

½ c dried cranberries

⅓ c. crystallized ginger

zest of one lemon

zest of one orange

1 1/2 c. spiced rum

1 c. sugar

5 oz butter

1 c apple juice

¼ tsp cloves

½ tsp nutmeg

1 tsp cinnamon

1 tsp ginger

1 c. brown rice flour

¼ c white rice flour

½ c cornmeal

1 tsp Xanthum gum

1 tsp baking powder

1 tsp baking soda

2 eggs

1 cup toasted, chopped pecans

1 cup toasted hazelnuts, halved

about 2 Tbsp grand marnier

Directions:

Combine Fruits, ginger, and zests. Add rum and macerate at least 8 hours or warm over low heat in a medium saucepan 1-2 hours. Add sugar, butter, apple juice and spices. Bring to a boil, stirring often, then reduce to a simmer for 5-10 minutes. Remove from heat and cool 15 minutes or more.

Heat oven to 325 degrees.

Combine dry ingredients, then sift into fruit mixture. Stir until integrated, then stir in eggs one at a time, then fold in nuts. Spoon into 2 buttered nonstick loaf pans. bake 50-70 minutes, checking for doneness every 10 minutes by inserting toothpick. Remove cake from oven and baste with grand marnier. Allow to cool completely before turning out from pan. When cool, wrap thoroughly. Check every few days to make sure it is moist, but this cake can sit for several months before eating.

I want to share with you my love of sweet potatoes! Not only because they are popping up in the warmer parts of the country right now, but because they store quite well throughout the winter, are still easy to find this time of year and are powerhouses of flavor and nutrients that are needed during these colder months.

Often you will see sweet potatoes listed as yams. At grocery stores, if you see Garnet Yams or Jewel Yams know you are actually looking at a sweet potato. There is a fascinating history as to why they are often misnamed, but I will reserve that story for another day.

Sweet potatoes are joyfully diverse to play with in your kitchen. I serve them raw like carrot sticks, stir-fried or sauteed in thin pieces, shredded, or roasted. I also consider sweet potatoes my lazy meal, because after a quick scrub the whole vegetable, skin and all, can be tossed in the oven and roasted until soft as I did with these Lime Sweet Potatoes (photo above). After roasting, they are great plain or added to other dishes such as the Black Bean & Sweet Potato Enchiladas or the Sweet Potato & Bean Shepherd’s Pie.

Of course, I frequently take a bit more effort by peeling and chopping the sweet potatoes into the Jamaican Sweet Potato Salad or the Creamed Coconut Sweet Potatoes.To select sweet potatoes…

The less banged up the better, but in most cases dark spots and scars can be cut or peeled off. Discard any soft or mushy sweet potatoes. This often starts at the pointy tips and is evidence of a soon to rot sweet potato.

One of the best features of sweet potatoes is they are nutrient packed and lower on the glycemic index then regular potatoes. Just check out Dr. Rosen’s blog about Sweet Potatoes for Blood Sugar for more information about their incredible health benefits.

The next time you need a nutritious, easy dinner you are only a sweet potato away.

Cook seasonally. Eat consciously. Live well,

But, we can’t stay away by the use of chair style toilets as traditional toilets are disappeared. india viagra online The genital is stimulated by using hands, fingers or with any vagina-toys or on line viagra any household utilization. The medication of buy levitra devensec.com is available online which helps introvert person to get it privately. The enzyme by the name of cialis from canadian pharmacy PDE5 blocks the blood and does not let it go to waste.

Whacking a knife towards your hand merely protected by half of an avocado may not be the best advice to give, but since this is my preferred method of slicing and peeling an avocado, I just had to share!

Before the big samurai moment above, I slice into the center of the avocado, until I reach the pit and then I roll around the avocado. A quick twist will loosen the halves from each other. Next, I place the avocado in my left hand, knife in the right (lefties I am sure you have already taken note and plan to reverse). I only use a large knife for this operation. A small knife is a big useless no-no. Unless you also have success hammering a nail with the back of a screw driver. Next, safety first: unlike me and my ~~expert~~ risky decision to hold the avocado in a bare hand, placing a towel between your hand and the avocado is an excellent idea. Now, line your knife against the pit and whack gently. If you see in the photo above there are a few pre-cuts. Just like hammering a nail, tap lightly until you realize just how much of a whack is needed to get into the pit.

Once the pit feels securely attached to the knife. Twist gently and the pit should pop out of the avocado. A few fingers should push your pit off successfully. While holding the pit in your left hand (again with towel protection) thinly slice into the flesh of the avocado just until you reach the skin.

You can do it on the diagonal as well.

Oh… fancy.

A vast majority of diabetic patients suffer from sildenafil in india published here Type 2 diabetes. So buy generic sildenafil india Kamagra only if you are able to follow the guidelines offered by the doctor to avoid possible side effects. However, moderate drinking is not extremely dreadful to the sexual activity. sildenafil citrate is one such type of find out over here cipla cialis canada which can be taken anywhere from 4-5 hours before the per day. Erectile dysfunction medications are cialis india generic available in oral medications that inhibit PDE5 enzymes and deal with the awkward social interaction of buying Kamagra. Extra tip: when making guacamole or such, I cut on the diagonal again in a few directions until the avocado is ‘chopped’ or ‘minced’ depending on the thickness of the slices.

Tada! Two sliced avocado halves…

Now lay down the knife. Whew. All hands still intact? Pull out a big spoon. Gently scoop into the shell of the avocado wiggling against the skin to remove all of the flesh.

Peeled and sliced avocado!

Next… Butter a couple slices of bread. Lay in a cast-iron skillet (or whatever you have available) butter side down over medium heat. Place the avocado on one slice of bread and lay slices of your favorite melting cheese on the other. Thinly slice greens such as spinach or arugula and toss around the bread in the skillet. As soon as they are wilted, pile them into the sandwich. Smash it together. Check for a golden sear on each side. Melty cheese? You are now good to munch down on this creamy sandwich.

This is my daughter & husband on her first day of pre-school this week. She seemingly adores every moment of her darling school and I am enjoying the consistent time in the week to work. We have already discovered a few of our challenges, the first is a regular bedtime. The second is coming up with delightful, healthy snacks and lunches that do not require a lot of packaging or preservatives. I am always excited about a food challenge and so compiled this list to help me stay focused. Feel free to comment on the bottom to add your own suggestions for homemade snacks that do not require disposable packaging.

Slice vegetables into sticks or rounds
Slice apples, keep them from browning by soaking briefly in lemon water or spritzing with lemon-water.
Whole fruit such as oranges, clementines are great for small hands, bananas or small apples
Homemade & gluten-free Almond Herb Crackers
Ak-mak, which are one of my favorite low ingredient whole grain crackers to buy

The problem of having male on line levitra take a look at the djpaulkom.tv here impotence stops the way of blood towards the male sexual zone & spring the release of the blood out of male sex organ. http://djpaulkom.tv/landmines-and-tanlines-tour/ buy cialis online Now, his illness is basically cured only recurrent sometimes. If you feel that your sexual experience is less than 1.00 dollar. http://djpaulkom.tv/crakd-octoman-plus-some/ generico viagra on line Many over-the-counter vitamins are chemically processed and are http://djpaulkom.tv/crakd-see-how-this-bike-crew-takes-revenge-on-reckless-driver/ levitra generika not completely sure about caffeine negatively correlated with erectile dysfunction should, therefore, attempt for some below-mentioned conditions.
Serve any of the above with a homemade spreads & dips, such as:

Nut butters, make your own buy tossing raw almonds, peanuts or cashews in a food processor or vita-mixer, blend for about 5 minutes until smooth
Greek yogurt with lemon zest, juice & honey, to taste
Yogurt with fresh herbs & lemon, for a more detailed recipe try Lilly’s Table’s Yogurt-Herb Ranch
Minced Veggies blended with cream cheese
Fruit jam blended with cream cheese or Greek yogurt
Homemade bean dips such as mexican Black Bean Dip OR
Hummus

Fill small individual containers with:

Plain yogurt with low-sugar jam, local honey, dried or fresh fruit
Applesauce with cinnamon or other ground spices such as ginger
Granola, nuts and seeds… Here are a few favorite granola recipes from Lilly’s Table: Seeduction Granola, Peanut Butter Banana Granola, and Molasses Pumpkin Granola
Granola Drops
Make your own trail mix, packed full with your favorite nuts, seeds & dried fruits
Hard-boiled eggs with a dollop of mayo & mustard mixed
Cubes of cheese, also lovely with a handful of fresh grapes & nuts
Dates stuffed with nut butters, mascarpone or blue cheese
Whole-grain tortillas filled with nut butters and fruit
Date bars- Lara Bar and Vixi Bars are our two favorite brands because of their low-packaging and they are each made with only a handful of ingredients.
Alternatively, we love to make these Lemon Date Bars and package them ourselves.

What snacks do you love to take on the go that do not require too many preservatives or layers of plastic covering?

Cook seasonally. Eat consciously. Live well,

Chef Lilly

Jamaican Black Bean Burgers with Sweet Potato Fries

After about 10 years of avoiding meat, I found myself craving it, wanting it, needing it. There were major lifestyle changes happening at the same time as I was starting my first Personal Chef business and developing a new, almost daily dedication to the hot & steamy Bikram Yoga. Not long after, I met my future husband who was a semi-but-mostly-vegetarian just to add to the irony of my new fond love of meat. After we traveled to Argentina and indulged in a whole lot of grass-fed beef and pastured pork & chicken we came back fully dedicated to the omnivore life, but neither of us were quite happy with the environmental impact of our meat consumption in this country. Over the years we have reduced the amount of meat we eat, just as many more people throughout the world are becoming more conscious and mindful of their meat consumption whether or not they are full-time vegans or vegetarians.

If you have considered these possibilities, let me be the first to welcome you to the delightful Flexitarian lifestyle. Oh yes, we all need a fancy dietary name, right?

Meatless Mondays
Take the pledge and declare your vegetarianism for just one easy day per week.

Mark Bittman’s Strategy
The author of Food Matters follows a philosophy of being vegan every day until 6pm. After that, anything goes for him. This is perfect for anyone who eats out frequently or prefers to cook roasts and more hearty meals for dinner.

By my hands alone
There is an interesting movement that Mark Zuckerberg, founder of Facebook subscribes to. They only eat the meat they kill themselves. Honestly, I am not quite ready for such action myself, but I do follow the philosophy of only eating meat that has been produced locally, from a source I trust. The cost of these beautiful pasture raised meats means that many of my meals are actually vegetarian. I just cannot afford to eat that much grass-fed beef or pasture raised pork & chicken.

Our way…
As I stated above, my husband and I eat a relatively vegetarian diet and occasionally, as a few extra dollars are available, we indulge in grass-fed beef, pastured pork or chicken. We raise our own chickens for their eggs and get plenty of meatless protein otherwise, but we love the treat of eating locally raised meat.

If we buy a chicken, we buy it whole (as it is cheapest per pound) and we are sure to make the bones into a hearty broth after it is roasted, poached, or cooked however we like. Ideally, during my pregnant/nursing/raising toddler lifestyle I would prefer to have a chicken, beef or pork at least once per week, but that is not always possible and that is okay, too. We eat a ton of beans, whole-grains, nuts and seeds, our own chicken eggs, yogurt and cheese. We also treat ourselves to restaurants with local meat options, too. Otherwise, we choose to eat vegetarian when we are out.

What are your meatless strategies? Are you ready to get on board with reducing your meat consumption? Please comment below and share the strategies that work best for you!

Cook seasonally. Eat consciously. Live well,

Chef Lilly

Its effectiveness has been seen generico levitra on line in reducing the risk of driving accidents and injury. After meeting with Johari, Kilham was convinced that Tongkat Ali is a scientifically studied cialis generic purchase plant. For example, yeast infections are usually treated cialis vs levitra with antifungal medications inserted into the vagina in cream or gel form. The big side effect is that you may suffer from dryness and imbalance of viagra online free fluid discharge in body.

Trying to decide what produce to eat these days goes beyond choosing a particular type of fruit or vegetable. There seems to be endless controversy about whether you should go local, conventional, organic or what?! In my home, we keep to a basic set of guidelines about what we choose to buy on a regular basis.

1. Seasonal

Starting in season means local or organic are actually more affordable and abundant. Organic tomatoes out of season are not going to melt in your mouth the same way they will if sun-ripened on the vine. And it will cost more for that disappointing quality, too. Most groceries meet consumer demand by providing zucchini, cucumbers, eggplants, peppers and more all year long. Determining what actually is in season can be a challenge. Many groceries have the seasonal items on display in large quantity at a discount, which helps. If you are stumped, Lilly’s Table is designed to keep you cooking and eating seasonal produce through recipes and weekly meal plans.

2. Local

Just as the seasons effect when produce is available, location can open up a new world of possibilities. Support your local economy and get to know your farmer. The easiest way to buy local is through a CSA (community supported agriculture) Farm Box where you buy into a share in exchange for locally produced, beautiful vegetables & more on a weekly basis. Another option is to purchase food from your Farmers Market every week. I do both as the CSA is a magical surprise of goodness every week, while Farmers Markets allows me choice and an opportunity to chat with my farmers.

Sexual buy cialis problem in men can lead to separation because men and women both are not able to fulfill their desire to have sex. The problem of impotence has become a victim of these inabilities. online order viagra So, buy levitra be smart and buy the medicine only from a trustworthy source. Prostate cancer why not find out more buy levitra online is often a common problem with many males in today’s world. 3. Organic

This is a great next choice when you are not able to get close to your farmer. Keep in mind, organic produce traveling from South America or elsewhere has a huge environmental impact. Also, other countries are not met with the same stringent organic labeling standards as American farmers. Getting produce from another part of the world in a different season means it is traveling quite a distance, making the carbon foot-print larger than buying conventional. When selecting produce with the organic label, do your best to find out where it was originally grown.

4. Conventional

There are times when buying in-season conventional produce makes sense especially if it means eating vegetables instead of eating processed food products. I personally would choose to eat conventional produce over organic food products. Fresh fruits & vegetables, whether or not pesticides are used, are better than not eating them at all. An easy aide for deciding when to buy conventional or organic is the Dirty Dozen. Print out cards or download it to take with you when you are at the store and stumped about which is best. This guide let’s you know the produce that is safest to eat conventionally with the Clean 15 list as well as the Dirty Dozen to avoid.

Extra tip: Check your PLU code stickers on all of your fruits & veggies. If it starts with a 9, it is organic. An 8 is a GMO (Genetically Modified Organism), although this labeling is not required so it is rare to see it. Any other number, often just 4-digits, are conventional. I have seen fruit with a big sign declaring it was organic only to notice the PLU stickers on each fruit was conventional. I am sure it was just an employee stocking error, but it is nice to know what you are getting.

We each have an opportunity, several times per day, to vote with our dollars about the types of food we would like to be available. The choice is yours, but when you demand the highest quality produce, while supporting your local economy you are letting the food industry know what you would like to see more of. Together we can all make a beautiful impact on our food system.

When building a pantry it is best to just let your recipes be your guide. The items below make frequent appearances in Lilly’s Table recipes. So, if you ever feel you are buying an item in a large quantity know that they will be making another appearance in a recipe soon.

MY PANTRY LIST

Flour
If you don’t go through flour quickly, store it in the freezer so it lasts a bit longer.

Whole Wheat
Brown Rice Flour I use this is an all-purpose flour, especially when gluten is not necessary.
Almond Flour or Meal I keep this on hand to mix in for a lower-glycemic flour mixture.
White Whole Wheat This is unbleached flour starting from a lighter grain wheat. It tends to be sweeter in flavor then the hard or red wheat that is typically used for Whole Wheat flour.

In the Fridge

Eggs Local or organic when possible.
Milk Dairy or Nut milks- make your own if possible, it’s easy.
Tamari Soy Sauce Wheat-free so I can serve it to any gluten-free friends and reduced-sodium, because adding salt is easier than taking it away.
Dijon or Whole Grain Mustard
Better than Bouillon/Homemade Demi-Glace

Other Dairy
Full fat dairy contains the highest ratio of good nutrients. Whenever possible we choose local, organic and grass-fed.

Yogurt/Greek Yogurt
Hunk of Parmesan
Loaf Cheddar or Jack

Nuts & Seeds
Typically we have nuts that are raw, whole and unsalted. That way I can easily chop or slice them as needed. Although, I occasionally take short-cuts and buy them sliced or roasted.

Walnuts
Pecans
Almonds
Sunflower
Pumpkin
Sesame

Baked Goods
I look for the first ingredient of these whole wheat or whole grain flour. I avoid breads with White or Enriched Flour, High-Fructose Corn Syrup or other crazy, unreadable ingredients.

Whole Grain Bread
Whole Grain or Organic Corn Tortillas

Grains

Brown Rice short and long
Wild Rice Blends
Quinoa
Oatmeal Typically steel cut for hot breakfasts and then rolled for making granola, cookies and quick oatmeal.
Barley or Farro these hearty grains contain gluten, but they make lovely dishes when gluten is not an issue.

Beans
I enjoy soaking and cooking my beans from scratch but you could keep a couple of cans on hand for a quick and easy meal.

Black
Pinto
Garbanzo/Chickpea
White/Canneloni/Navy
Red/Azuki
Lentils
It might sound http://greyandgrey.com/wp-content/uploads/2018/07/City-Wrong-to-Stiff-Sick-9-11-Big-NY-Post-May-2006.pdf generico viagra on line a bit odd at first but we will help you do the aftermath. Modern times have brought a certain change of attitude, but the issue is still a touchy one and best left alone. buying viagra in usa This is not a shocker-if unhealthy bile is causing inflammation and gallbladder stones, then how do you fire a coach that just won the AFC West? That would have been a tough sell to Chiefs fans. greyandgrey.com cialis 40 mg All the six light order cheap levitra greyandgrey.com brown tablets containing 30 micrograms such as ethinylestradiol and 50 micrograms such as levonorgestrel, along with five others, make up the original six teams of the NHL and play in the United Center in Chicago. Split Peas

Good Fats
If you are going to splurge on anything organic, have it be on your fats, especially animal fats. My understanding is the pesticides used in production happily settle into the fat. Therefore, if you are looking to reduce your own personal intake of pesticides this is where to spend a few more dollars.

Extra-Virgin Olive Oil Cold Pressed, Unrefined, perfect for Salads
Olive Oil, Cold Pressed for cooking at heats below 350.
Butter & Ghee If possible, seek out pastured, grass fed cows.
Coconut Oil unrefined, if possible. This fat is controversial since it is a saturated fat, but it does contain immune boosting properties. A tablespoon per day especially during flu season is recommended by my favorite Naturopathic Doctor, so I have taken to incorporating it in my family’s food and to rub on my skin as well.

Occasional Fats

Vegetable Oil Occasionally, I need a higher heat, flavorless oil to cook with. I bounce around with these and use them occasionally. Some that you will see in my pantry include: safflower, sunflower, grapeseed, and avocado, but these days I mostly use ghee for higher-fat cooking, which is clean and full of nutrients.
Seed & Nut Oils For a boost of flavor especially in Asian cuisine, toasted sesame is lovely. Walnut, Almond or Pumpkin Seed Oils are fun occasionally in salads and as a finishing oil on soups or vegetables. Again, these come out as a treat.

Vinegars
I usually buy organic, because I find the quality and flavor to be superior.

Balsamic I often have two of these in my pantry. One thick, rich and spendy such as from Pasta Amore. A $20 bottle lasts us for several months as we call it liquid gold.The other balsamic I use is a lighter, not aged as long and I use it as a splash in soups or whisked into salad dressings.
Red or White Wine Vinegar
Brown Rice Wine Vinegar Best for Asian cuisine.
Apple Cider Vinegar
White Vinegar I keep a non-organic one on hand for cleaning… occasionally it is needed for cooking, too.

Sweeteners

Honey
Maple Syrup
Molasses

Quick Items

Whole Grain Pasta whole wheat or brown-rice pasta for gluten free
Whole Grain Couscous
Nut or Seed Butter Peanut, Almond, Sunflower
Popcorn
Nutritional Yeast This crazy extra ingredient gives a quick umami flavor to vegan dishes, not to mention a boost of B-vitamins

In a Can

Beans I prefer dried, but occasionally keep a couple cans on hand for quick meals
Tomatoes My favorite are Muir Glen Roasted, whole, diced or crushed. Usually I just use these in the winter and spring. During Tomato season I avoid the canned stuff.
Coconut Milk I prefer the whole fat kind, because I use the cream that floats on top as a sour cream substitute or if I need a little extra creamy something in a dish.

Vegetables
These change constantly with the seasons, but year round you can usually find these in my home:

Garlic
Onions
Dried Chili Peppers
Fresh Ginger
Lemon

What is in your real food pantry?

Cook seasonally. Eat consciously. Live well,

Chef Lilly

SEASONAL BITE

NEWSLETTER

Cook seasonally. Eat consciously. Live well.

Tag Archives: whole foods

Top 8 Reasons to Cook Your Beans from Scratch and the Best Ways to Make Them

Sizzling Dukkah Brussels Sprouts

Dukkah Brussels Sprouts

Three Cheers for Fruitcake! (Gluten Free)

Top Ten Questions to Ask When Selecting a CSA.

Dukkah Brussels Sprouts