New years resolutions

So, now that it is the New Year (and new decade!), I have decided to formally declare my resolutions.

1. Eat more at home

Yes, I am a chef and I know how to cook. However, I am also a graduate student and a professor, which doesn’t often leave me with enough time for myself. When I do cook, I’m usually experimenting for a client or a new dish/recipe that I haven’t made before or want to make in a new way. But I am going to commit to cooking at least three times a week, just for me. Maybe some of you lucky new york area friends might pop by and share with me.

2. Eat less dairy

I have many theories on dairy. After reading the China Study, one man’s account of how dairy is linked to many different forms of cancer, I swore off all non-organic dairy and all low fat/non-fat dairy. For a while I even draw raw cow and goat’s milk I ordered through a buying club. Those were the days. I never got sick, but I always had to buy in bulk – 1 pound container of raw butter that lasted for two weeks (and cost $11), 1/2 gallon of milk  which went bad in one week (and I could only drink half of myself), etc. So, since most of what I can get commercially that might be grass fed and minimally processed is still pasteurized and that kills off the lactase. What I can do is have more goat milk, but I am going to try to just have less altogether. Milk after all is baby food. Even though I adore cheese, I am going to try and go without and not load up on the substitutes – soy and soy products which can be very processed themselves.

3. Eat more fish

Seems simple enough

4. Get my finances under control

I just watched one of my favorite movies: Confessions of a Shopaholic. And while, Rebecca Bloomwood is far more of a fashionista than I, I have been guilty of some rather expensive hobbies over the past few years: triathlons, sailing, equestrian, adventure travel…so I’m working on staycation and getting my spending under control as well as settling some debts. Responsibility, its a wonderful thing.

5. Create more me time

Hard to do, but necessary. I am going to run more, take more walks (even in 27 degree weather – when its 10 below, I’m staying indoors), go ice-skating (I’ve even got skates!) and more things I enjoy for me…

So, to begin the year off right, I made myself some wonderful wild flounder tonight and it cost me all of $9.

1 5 ounce Flounder filet

3 tbsp organic lemon juice (not from concentrate – this is essential!) – or squeeze your own damn lemons!

tarragon – a few shakes

pepper – a few grinds

1 tsp soy sauce

3-4 florets brocolli

2-3 leaves of kale or a handful of spinach

Place fish in a piece of parchment paper

put vegetables on top of fish

put liquid on top of vegetables

seal parchment into a packet. Wrap in aluminum foil.

Place on baking sheet in 350 preheated oven for 15 minutes exactly.

Serve immediately!

Delish!

As well, I created a recipe for a non-dairy lemon cheesecake. This one was an amalgamation of many recipes I saw online as well as the one on the package of the organic naturally sweetened (only 7 grams of unrefined sugar per slice) graham cracker crust I bought. I was so happy to find a crust that didn’t have high fructose corn syrup and trans fats in it (a few years back this would have been unheard of – but thank you arrowhead mills!). I also had a wonderful slice last week at my favorite macrobiotic restaurant on the east side of Manhattan Good Health Natural (East 75th and 1st avenue) which they said was only sweetened with agave. It was to die for.

So here’s the recipe:

1 8 ounce container of better than cream cheese (tofutti brand)

2 eggs (I never said it was vegan)

5-6 ounces of goat cheese (I had some in the fridge – its just got no cow’s dairy – but you could just use another Tofutti one)

1/2 cup of agave (I actually used less – and I also added some honey- I’d say together it came to about 1/2 cup. So many of the recipes called for 1 1/2 cups of sugar – it seemed outrageous…

Put everything in the blender in order. Blend and pour into crust. Bake at 350 for 28 minutes. Refrigerate 6 hours.

I’ll let you know in three hours how it turned out! If you want to make the cake gluten free try making a crust from ground almonds and butter (about 3/4 cup of almonds and 2 tbsp melted butter – press into the bottom of a springform pan – bake 12 minutes).

Turkey Meatloaf with Mom

In the snowdrift that is Long Island and taking some time off from private clients this week and next, I decided to cook some turkey meatloaf for my mother in a way she’s never had it before.

In my life and times studying and eating food, I have always loved meatloaf. However, I can’t put meatloaf and healthy in the same sentence. Usually, because the “meat” used for a traditional meatloaf was the cheapest and fattiest cut ground up with whatever leftover vegetables there were and shaped into a loaf. It was gourmet even back when it surfaced in the 1950′s kitchen, but it was cheap and easy to make.

So I bring you a slightly healthier, slightly more elegant version of my mother’s meatloaf, made with her by my side, doing what she always does – direct and nag me that I’ve dropped onions and peppers on the floor. She doesn’t care that Julia Child did as well. I could only imagine how mothers have influenced the great chefs. I wonder if Bobby Flay had the same relationship with his mother when he was inventing things as a kid in her kitchen. Love, take it any way you can!

So, here’s the recipe. I bet your mouth is watering and your heart full, the way you should always approach cooking.

An elegant Turkey Meatloaf

Ingredients:

1 small onion, diced small

1 shallot, chopped small

3 cloves of garlic, smashed and chopped fine

2 carrots, peeled and diced small

1 tablespoon of olive oil

2 lbs 97% lean ground turkey

1 28 ounce can of crushed san marino tomatoes (imported from Italy – organic is best)

2 eggs (organic, cage free are best)

1/2 cup panko breadcrumbs

Herbs de Provence (2 teaspoons)

Fresh rosemary chopped (2 teaspoons)

1 teaspoon paprika (ground)

pepper to taste (there’s enough salt in the tomatoes)

Directions:

Preheat oven to 350 degrees.

Mix turkey, tomatoes, bread crumbs, eggs, and chopped rosemary in a large mixing bowl with a wooden spoon (your hands are better – make sure to clean them thoroughly first!) and set aside.

Meanwhile, heat olive oil in a 12 inch frying pan with high sides and add onion, shallot, garlic, carrots, herbs de Provence and paprika once oil is hot. Saute 10 minutes until carrots are soft.

Add vegetables to the meat mixture. Stir to combine.

Place mixture in 13X9 baking pan and bake at 350 1 hour. Check at 1 hour for doneness with toothpick to see if comes out clean and top is set.

If you like, mom adds ketchup and breadcrumbs on top to form a crust. I would never do this, but sometimes, mom’s way is best and traditional! And traditions are important. I might also add reserve some of the tomatoes and add to the top with additional fresh chopped herbs for the same effect, but mom won this time

Enjoy the snow!

Ice Cream…the new opium of the masses?

Well, ice cream has been around for a long time and it has been considered the classic American (and international) treat. Apparently it can be traced  back to at least the 4th century B.C. Early references include the Roman emperor Nero (A.D. 37-68) who ordered ice to be brought from the mountains and combined with fruit toppings, and King Tang (A.D. 618-97) of Shang, China who had a method of creating ice and milk concoctions. Ice cream was likely brought from China back to Europe. Today you could get it free in any Ben and Jerry’s in New York (quite possibly nationwide).

I happen to live two blocks from Ben and Jerry’s. I left for meetings this morning about 9am. The lines were already wrapped around the block. 9am!!! On a day in New York where the high was about 52 degrees. It wasn’t 52 this morning. When I returned home around 10:30pm (yes, that says something about my schedule, now doesn’t it!), there were still people lined up around the block. I took a short respite at home earlier today around 4:30 to do some meetings from home and everywhere I looked there were people with ice cream cones. Thin people, larger people, short people, tall people, children and really old people.  The common thread between them: They were all eating ice cream. Free ice cream. In a one scoop cone. Not too much, right?

Well, one person I saw had two cones. Another person had three. Some people had gone more than once and sent other people to get them cones. There was a free market economy and what I think was also a black market created here on a semi wintry day on the Upper East Side.

Promoting free ice cream in times of economic distress is really not the way to go. We have record unemployment. We have people stressed out beyond their wits and what are we doing…eating ice cream. What’s the first ingredient in good old very “natural” Ben and Jerry’s Ice Cream? Well that would be: Cream, followed by Liquid Sugar, Skim Milk, Water, Cocoa (Processed With Alkali), Egg Yolks, Guar Gum And Carrageenan.  Let’s take a brief look at this last ingredient. Carrageenan. I’ve seen it in ingredient lists before and I thought it was some sort of  never heard of it before writing this, but it has caused colonic ulcerations and gastrointestinal neoplasms (possible cancer). Results of a study published in October 2001 suggest that carrageenan may not be as safe as once thought. Findings from animal studies and a review of the scientific literature showed that degraded forms of carrageenan can cause ulcerations and cancers of the gastrointestinal tract.

The researcher who made the connection between carrageenan and cancer, Joanne Tobacman, an assistant professor of clinical internal medicine at the University of Iowa College of Medicine, noted that as long ago as 1972 the FDA determined that there was enough evidence from animal studies to limit the type of carrageenan that could be used in foods. However, in 1979, the FDA rescinded its proposed limitation and since then, no action has been taken.

Wow!!!! so we have known since 1972 that this is a carcinogen and yet its still in ice cream! And ice cream that’s considered natural. What’s the deal here?

So not only is ice cream pretty heavily laden with fat and calories and compared to my favorite brand of choice Breyers that has 8 grams of fat and 15 grams of sugar, but also Ben and Jerry’s comes in at twice that with 15 grams of fat (11 of them saturated) adn 22 grams of sugar per 1/2 cup serving…and let’s face it, who when faced with a pint of Ben and Jerry’s has not eaten that whole pint in one sitting or at least shared it with just one other person…that’s 30 grams of fat right there. I can guarantee that even one “scoop” cone is acutally more than 1/2 cup too.

So, what is the point of this post and what is the purpose of this diatribe, well its three fold:

1) Free Ice Cream during troubled economic times may make people feel temporarily better, but is a band aid on an already troubled relationship Americans have with overeating in times of stress

2) Free Ice Cream is not a good idea at a time when 80% of our young children are obese

3) As much as Ben and Jerry’s want to portray a good image, their ice cream still has nearly double the fat of other brands, a tremendous amount of sugar (natural or otherwise) and some not so natural additives such as carrageenan. Frozen yogurt flavors – supposedly healthier, actually have partially hydrogenated trans fats, corn syrup and all the other very unnatural ingredients that really put the whole “natural” thing in question.

A very cute virtual tour on the ben and jerry website showed how the cream went from cow to dish but there were a few processes in there that seemed less than natural. The ice cream itself still gets homogenized. The fat globules are forced to become so small and agitated they oxidize and the cholesterol becomes more sticky. This is the essence of food processing and hate to say it, but ice cream is very much a processed food, even if the starting ingredients were natural. The chocolate is processed with alkali. “Natural” flavorings are added, in vats, that looked particularly gross to me. The best part of the tour was however the “taster” who quality controls by eating huge amounts of ice cream per day. Is this an occupational hazard. Do they have to pay overtime for this? I wonder…what the utilization of cardiologists and lipitor is among these workers.

As we are in an obesity crisis in this nation and not so slowly anymore, the world, I implore you oh Ben and Jerry, charge for your ice cream! Charge a lot! Maybe in this economy, people will choose with their wallets and choose an apple for 35 cents on the street corner in New York over a $4.25 scoop of ice cream any other day but April 21.

100 mile diet

So I have been inspired by Barbara Kingsolver’s Animal Vegetable Miracle to only eat foods in my local environment. I have some frozen raspberries in my freezer – which I bought myself when they were in season and I cave every so often because my clients crave green. I try to stick to only what grows in the Northeast at this time of year – which these days is a lot of kale.

I’ve been shopping every Friday or Saturday at the union square greenmarket. I’ve been considering joining either urban organics or from farm to table to get things delivered so I don’t have to schlep – but so far – I’m a bit picky and I’m not sure if its a better value yet. Perhaps soon I will join.

I’ve been doing so much with root vegetables lately. Inspired by a meal I had last week at the Union Square Cafe: Earth and Turf – braised short ribs, roots and greens. It was a great plate. I’ve been eating things like it ever since. Everyone always wonders and asks me – are you a vegetarian? Well, I answer – I am in a normal restaurant, but if I know where the meat comes from – I definitely eat meat. I usually buy my meat from a local supplier through my CSA, Weston A. Price Foundation or at the market. There’s a new meat guy at Morningside Park on Saturdays – I keep meaning to try him out. I’m addicted to union square – I’m sure Morningside is cheaper – I should really check it out. I’ve heard great things about the Inwood market – but somehow I haven’t quite been able to haul ass up there. I’m waiting for spring and getting back on my bike.

But mostly I’ve been eating a lot of meat: lamb, venison, goat, pastured chicken (I never knew I could love chicken so much), turkey (same, until you’ve had a pastured turkey you haven’t lived…no dryness here!). There are some other interesting looking cuts – but I’ve stayed away. I tried Buffalo and did not like it. Too tough. Tried marinating it, even for two days and could not tenderize it. Oh well, I guess I still have a lot to learn about marinating or there are some cuts that just can’t be tenderized to the texture I like, but I don’t like sirloin either, so I’m just me with my own unique tastes and preferences. No disrespect to the Buffalo ranchers!

I’m waiting for that asparagus, god am I waiting. And the raspberries! But until then, I’ve been doing a lot with salsify, purple, yellow and orange carrots, and fresh eggs with all different colors – I’m amazed to learn that the only reason that white eggs are cheaper is that people think they are less healthy than brown ones.  In fact the truth is, different breeds of chickens lay different colored eggs.  Sometimes, I do wonder why grocery store eggs look so white and they don’t have any specs of any color in them, and if perhaps something happens to those eggs like bleaching – but I won’t turn down white eggs from the market. Some of the farmers actually bring chickens with them. That was  a bit unnerving, especially since they were also in a cage – so much for free range chicken!  I just keep trying different ones. I had eggs that were $7 a dozen. They were delicious and worth every penny – came from an Araucana chicken. Splendid.

Today, I broke down and got some chocolate from Ecuador. I don’t know quite where chocolate can grow in New York State…or coffee for that matter and I’m not sure if I am going to give up either of those any time soon. Its odd, I was off coffee for about 3 years and I just started drinking it again. I’m not sure why – I’ve become more of a morning person lately – till it snowed in New York today…but I was still up at 6:30 and I’ll be up tomorrow at that time too. There’s just something wonderful about getting up that early – but the smell of coffee and the taste – I just have one cup is just something I associate with those early mornings. Also, the caffiene tends to help focus me with my ADD. I’m taking some B12 in Ola Loa as well. We’ll see if I can wean off coffee and go back to just vitamins in a few weeks. I’m sure Ola Loa’s ingredients aren’t quite local either…but I am trying. 90% local, how’s that? Life is all about the 90:10 rule, isn’t it?

Advising the great chefs

I went to a fantastic dinner a few nights ago.  However, I was not full. There was no dessert. There was no meat and it was winter. The meal tasted delicious and I knew it was healthy…but I being a type O blood type was missing my protein. As well all the food was from local sustainable sources, but cooked for a long time where frankly much of the nutrition was lost through cutting the food finely and cooking. 

Last night I went to dinner at a regular, non-sustainable or locally sourced restaurant. Missing my protein, I went for the hanger steak. I haven’t had steak in months…the steak I usually have is grass fed and I know where it comes from. But coming from the meatless meal and practically a meatless winter where I’ve actually been craving meat, I wanted the steak. But it was a corn fed, fatty piece of meat. Hanger steak is usually leaner than most other cuts, but it wasn’t. I found myself bloated several hours later. I slept heavy and well, but too well. Something I always advise my clients is not to eat large amounts of protein.

Today I had a wonderful lunch, but no more than 20 minutes later I was hungry again.  Was it the flourless chocolate cake that sent me to the pantry for carbs or was it the miniscle portion of short ribs, even by health counselor standards?

There are many restaurants attempting to provide local, sustainable and organic food. Many do it well, but the plates aren’t necessarily balanced. As humans, in winter especially, we need some protein, not too much. It should be as “raw” as possible (or lightly cooked) and plant protein is effective, but doesn’t always “fill” us up. That’s because we often need fat to fill us up. I find I am most full when the fat, carbohydrates and protein come in a balanced package – usually from the purest ingredients possible.

3 ounces of steak doesn’t seem like a lot – but its pretty much a good portion 4 ounces would be an ideal portion. 6 times a week if you have that little, 3 times a week if you have 6 ounces. 10-12 ounces – 1x a week makes more sense. What do you eat? Vegetables. Its Winter, Meredith, what grows in winter?

Rutabagas, turnips, beets and other roots as well as many green things such as 3 or more varieties of Kale, Collards, bok choi, pak choi and its cousin tak choi. Apples and pears are bountiful at greenmarkets and citrus is in its prime in florida right now, but there are arguments as to whether we, not living in Florida, should be consuming it.

I had some wonderful rutabaga with buckwheat honey glaze, ginger and pak choi. The honey and ginger are bound to help alleviate colds and digestion. There’s much work to be done and great foods at your market. Balance it out!

If you find the job of balancing your plate too daunting, I can do it for you. I am offering a green meal delivery service that is inspired by New York City’s greenmarkets and local farm produce.  At different price points you can enjoy basic vegetarian cuisine that is local, sustainable and organic. For a few more dollars you can enjoy the best meats, cheeses and other delights 100 miles from New York City has to offer. I’ll use a few other health affirming items such as coconut milk and olive oil that might come from a bit further away. Check out my website: www.sobelwellness.com and click on the tab for meal delivery to find out more. I also offer customized chef services and catering in your home or rented studio space. Contact me for more information.

Chinatown Vegetables, Coconuts and other fresh finds

As I am starting to navigate the foods and supplies of Manhattan for my new cafe, I started in the food mecca…Chinatown. Perplexed by the vegetables, stands of fresh flopping fish and amazing smells (some not so amazing) I was drawn to the lights, the crowds and the buzz that is New York’s Chinatown.

I have been researching areas most Westerners don’t often go. The Hong Kong Supermarket at 157 Hester Street and the other one at 109 East Broadway. As well there is an amazing Thai market where fresh curry pastes, galangal and kaffir lime leaves abound. I never thought I would find these ingredients outside of Chiang Mai and boy was I ever relieved and delighted to find Bangkok Market on a tiny little street called Mosco Street (102 Mosco to be exact) which you get to by following Mulberry all the way down from Canal until you hit the intersection of Worth Street (if you do, you’ve gone too far).

I will be starting a tour of the Foods of New York shortly (probably in the spring) and believe me, this market will be on it. As well there are fabulous other authentic international markets in New York such as a Greek Yogurt factory in the West Village which I have not yet been to, but am dying to visit.

Exciting things abound and great vegetables await my pot. The Greenmarket in union square was just the beginning, but still a home and a favorite. Many of my vegetables will still come from there as well as smaller markets closer to the cafe, the local CSAs, a new service called Urban Organics and the 4th Street Co-op. I will be investigating suppliers as the restaurant grows and checking out who Spring Street Natural and Quartino Organics use. Any tips on suppliers would be much welcomed.