Simple Ways to Add More Fresh Foods to Your Diet

Simple Ways to Add More Fresh Foods to Your Diet: NY Times article

This copy is for your personal, noncommercial use only. You can order presentation-ready copies for distribution to your colleagues, clients or customers here or use the "Reprints" tool that appears next to any article. Visit www.nytreprints.com for samples and additional information. Order a reprint of this article now.

The Minimalist
Fresh Start for a New Year? Let’s Begin in the Kitchen
By MARK BITTMAN
PERHAPS, like me, you have this romantic notion of shopping daily — maybe even a mental vision of yourself making the rounds, wicker basket in hand, of your little Shropshire or Provençal or Tuscan village. The reality, of course, is that few of us provision our kitchens or cook exclusively with ultra-fresh ingredients, especially in winter, when there simply are no ultra-fresh ingredients.

But if your goal is to cook and cook quickly, to get a satisfying and enjoyable variety of real food on the table as often as possible, a well-stocked pantry and fridge can sustain you. Replenished weekly or even less frequently, with an occasional stop for fresh vegetables, meat, fish and dairy, they are the core supply houses for the home cook.

While you’re stocking up, you might clear out a bit of the detritus that’s cluttering your shelves. Some of these things take up more space than they’re worth, while others are so much better in their real forms that the difference is laughable. Sadly, some remain in common usage even among good cooks. My point here is not to criminalize their use, but to point out how easily and successfully we can substitute for them, in every case with better results.

Here, then, is my little list of items you might spurn, along with some essential pantry and long-keeping refrigerator items you might consider. Note that I’m not including the ultra-obvious, things that are more or less ubiquitous in the contemporary American pantry, like potatoes, eggs and honey.

OUT Packaged bread crumbs or croutons.

IN Take crumbs, cubes or slices of bread, and either toast evenly in a low oven until dry and lightly browned, tossing occasionally; or cook in olive oil until brown and crisp, stirring frequently. The first keep a long time, and are multipurpose; the second are best used quickly, and are incomparably delicious.

OUT Bouillon cubes or powder, or canned stock.

IN Simmer a carrot, a celery stalk and half an onion in a couple of cups of water for 10 minutes and you’re better off; if you have any chicken scraps, even a half-hour of cooking with those same vegetables will give you something 10 times better than any canned stock.

I like to save my vegetable & fruit scraps and used spiced and herbs in a bag in a freezer. When I have enough I put them all in a pressure cooker with some fresh carrots, onion, garlic, celery and herbs, cover with water bring to pressure and cook for 10min or so to make vegetable stock. I then store it in the freezer in 1 1/2 - 2C containers to use for cooking grains, beans, or as a base for soups and sauces. Any vegetable or fruit peels, seeds and scraps can be used for this purpose, such as the seeds and pulp from squash, yam peels, apple and pear cores, parsley stems etc. Onion and garlic peels can be saved in a bag and you can throw a few into the stock. KB

OUT Aerosol oil. At about $12 a pint, twice as expensive as halfway decent extra virgin olive oil, which spray oil most decidedly is not; and it contains additives.

IN Get some good olive oil and a hand-pumped sprayer or even simpler, a brush. Simplest: your fingers.

OUT Bottled salad dressing and marinades. The biggest rip-offs imaginable.

IN Take good oil and vinegar or lemon juice, and combine them with salt, pepper, maybe a little Dijon, in a proportion of about three parts oil to one of vinegar. Customize from there, because you may like more vinegar or less, and you undoubtedly will want a little shallot, or balsamic vinegar, or honey, or garlic, or tarragon, or soy sauce. ...

OUT Bottled lemon juice.

IN Lemons. Try buying six at a time, then experiment; I never put lemon on something and regret it. (Scramble a couple of eggs in chicken stock, then finish with a lot of lemon, black pepper and dill; call this egg-lemon soup, or avgolemono.) Don’t forget the zest: you can grate it and add it to many pan sauces, or hummus and other purées. And don’t worry about reamers, squeezers or any of that junk; squeeze from one hand into the other and let your fingers filter out the pips.

OUT Spices older than a year: smell before using; if you get a whiff of dust or must before you smell the spice, toss it. I find it easier to clean house once a year and buy new ones.

IN Fresh spices. Almost all spices are worth having. But some that you might think about using more frequently include cardamom (try a tiny bit in your next coffee cake, apple cake, spice cake or rice pilaf); ground cumin (a better starting place in chili — in fact, in many bean dishes — than chili powder); fennel seeds (these will give a Provençal flavor to any tomato sauce or soup; grind them first, or not); an assortment of dried chilies (I store them all together, because dried chipotles make the rest of them slightly smoky); fresh — or at least dried — ginger, which is lovely grated over most vegetables; pimentón, the smoked Spanish red pepper that is insanely popular in restaurants but still barely making inroads among home cooks; and good curry powder.

OUT Dried parsley and basil. They’re worthless.

IN Fresh parsley, which keeps at least a week in the refrigerator. (Try your favorite summer pesto recipe with parsley in place of basil, or simply purée some parsley with a little oil, water, salt and a whisper of garlic. Or add a chopped handful to any salad or almost anything else.) And dried tarragon, rosemary and dill, all of which I use all winter; mix a teaspoon or so of tarragon or rosemary — not more, they’re strong — with olive oil or melted butter and brush on roasted or broiled chicken while it cooks, or add a pinch to vinaigrette. Dill is also good with chicken; on plain broiled fish, with lemon; or in many simple soups.



My grandmother used to trim the leaves from the stems of parsley and store them in a jar in the refridge. Then she could just grab a handful and use when needed. I like to rinse the bunch and place the stems in a jar of water, cover with a lid or a plastic bag and store in the refridge. The parsley (or cilantro) lasts longer this way. Lettuce can be rinsed and wrapped in a paper towel and stored in a plastic bag in the refridge to extend the shelf life. KB
OUT Canned beans (except in emergencies).

IN Dried beans. More economical, better tasting, space saving and available in far more varieties. Cook a pound once a week and you’ll always have them around (you can freeze small amounts in their cooking liquid, or water, indefinitely). If you’re not sold, try this: soak and cook a pound of white beans. Take some and finish with fresh chopped sage, garlic and good olive oil. Purée another cup or so with a boiled potato and lots of garlic. Mix some with a bit of cooking liquid, and add a can of tomatoes; some chopped celery, carrots and onions; cooked pasta; and cheese and call it pasta fagiole or minestrone. If there are any left, mix them with a can of olive-oil-packed tuna or sardines. And that’s just white beans.



Beans cook quickly in a pressure cooker. Soak the dried beans overnight. Then put them in the pot, covered with an inch or so of water with and onion cut in half, garlic cloves (no need to peel the garlic or onion), herbs and spices, salt, a strip of kombu (kelp: prevents gas) bring to full pressure and cook about 10min, depending on the size of the bean. The cooking water can be used as vegetable stock. KB
OUT Imitation vanilla.

IN Vanilla beans. They’re expensive, but they keep. (If you look online you can find bargains in bulk, which is why I have 25 in my refrigerator.) If you slice a pod in half and simmer it with some leftover rice and any kind of milk (dairy, coconut, almond...), you’ll never go back to extract.

To make your own vanilla extract, slice a few pods in half and put in a bottle with alcohol, such a brandy, and let soak a couple months. KB

OUT Grated imitation “Parmesan” (beware the green cylinder, or any other pre-grated cheese for that matter).

IN Real Parmigiano-Reggiano. Wrapped well, it keeps for a year (scrape mold off if necessary). Grated over anything, there is no more magical ingredient. Think about pasta with butter and Parmesan (does your mouth water?). But also think about any egg dish, with Parmesan; anything sautéed with a coating of bread crumbs and Parmesan; or asparagus, broccoli, spinach or any other cooked vegetable, topped with Parmesan (and maybe some bread crumbs) and run under the broiler; how great. Save the rinds to throw in pots of sauce, soup, tomato-y stew or risotto.

OUT Canned peas (and most other canned vegetables, come to think of it).

IN Frozen peas. Especially if you have little kids and make pasta or rice with peas (and Parmesan!); not bad. Or purée with a little lemon juice and salt for a nice spread or dip. In fact, many frozen vegetables are better than you might think.

OUT Tomato paste in a can.

IN Tomato paste in a tube. You rarely need more than two tablespoons so you feel guilty opening a can; this solves that problem. Stir some into vegetables sautéed in olive oil, for example, then add water for fast soup. Or add a bit to almost any vegetable as it cooks in olive oil and garlic — especially cabbage, dark greens, carrots or cauliflower.

OUT Premade pie crusts. O.K., these are a real convenience, but almost all use inferior fats. I’d rather make a “pie” or quiche with no crust than use these.

IN Crumble graham crackers with melted butter and press into a pan. But really — if you put a pinch of salt, a cup of flour, a stick of very cold, cut-up butter in a food processor, then blend with a touch of water until it almost comes together — you have a dough you can refrigerate or freeze and roll out whenever you want, in five minutes.

OUT Cheap balsamic or flavored vinegars.

IN Sherry vinegar. More acidic and more genuine than all but the most expensive balsamic. Try a salad of salted cabbage (shred, then toss with a couple of tablespoons of salt in a colander for an hour or two, then rinse and drain), tossed with plenty of black pepper, a little olive oil and enough sherry vinegar to make the whole thing sharp.

OUT Minute Rice or boil-in-a-bag grains.

IN Genuine grains. Critical; as many different types as you have space for. Short grain rice — for risotto, paella, just good cooked rice — of course. Barley, pearled or not; a super rice alternative, with any kind of gravy, reduction sauce, pan drippings, what have you. Ground corn for polenta, grits, cornbread or thickener (whisk some — not much — into a soup and see what happens). Quinoa — people can’t believe how flavorful this is until they try it. Bulgur, which is ready in maybe 10 minutes (it requires only steeping), and everyone likes. If you’re in doubt about how to cook any of these, combine them with abundant salted water and cook as you would pasta, then drain when tender; you can’t go far wrong.

OUT “Pancake” syrup, which is more akin to Coke than to the real thing.

IN Real maple syrup, an indigenous gift from nature and the north country.

YOU SHOULD ALSO STOCK:

REAL BACON OR PROSCIUTTO Or other traditionally smoked or cured meat of some kind. If you have a quarter pound of prosciutto in the house at all times you can make almost anything — simple cooked grains, beans, vegetables, tomato sauces, soups — taste better. And, tightly wrapped, it’ll keep for weeks in the fridge or months in the freezer.

FISH SAUCE You have soy sauce, presumably; this is different, stronger, cruder (or should I say “less refined”?) in a way — and absolutely delicious. Use sparingly, but use; start by sprinkling a little over plain steamed vegetables, along with a lot of black pepper.

CANNED COCONUT MILK Try this: cook some onions in oil with curry powder; stir in coconut milk; poach chicken, fish, tofu, or even meat in that. Serve over rice.

MISO PASTE Never goes bad, as far as I can tell, and its flavor is incomparable. Whisk into boiling water for real soup in three minutes; thin a bit (with sake if you have it), and smear on meat or fish that’s almost done broiling; add a spoonful to vinaigrette. Etc.

CAPERS, GOOD OLIVES (BUY IN BULK, NOT CANS) AND GOOD ANCHOVIES (IN OLIVE OIL, PLEASE) The combination of the three makes a powerful paste, or pasta sauce, or dip.

WALNUTS And/or other nuts, but walnuts are most basic and useful. Try a purée with garlic, oil and a little water, as a pasta sauce, or just add to salads or cooked grains.

PIGNOLI With raisins, they make any dish Sicilian.

DRIED FRUIT For snacking, in braises (braised pork with prunes is a classic winter dish), or just soaked in water (or booze) or poached for dessert. Don’t forget dried tomatoes, too.

DRIED MUSHROOMS Don’t even bother to reconstitute if you’re cooking with liquid; just toss them in.

FROZEN SHRIMP Incredibly convenient.

WINTER SQUASH AND SWEET POTATOES These store almost as well as potatoes and are more nutritious and equally interesting. A sweet potato roasted until the exterior is nearly blackened and the interior is mush is a wonderful snack. The best winter squashes (delicata, for example) have edible skins and are amazing just chunked and roasted with a little oil (and maybe some ginger or garlic). For butternut- or acorn-type squashes, poke holes through to the center with a skewer in a few places and roast in a 400 degree oven until soft. Let cool, then peel and seed.



I tried this cooking method with spaghetti squash: it's easy and tastes fresh and moist. I suggest halving the squash and removing the seeds and pulp once it becomes fragrant in the oven. Add a pat of butter to each half and return to the oven to finish.

HAPPY CHINESE NEW YEAR!!! The Year Of The OX

The Year 2009 is the 4706th Chinese year.
Low and steady marks the ox's character. Bona fide leaders, they are grounded, determined and highly dependable. They have
the ability to motivate and inspire confidence in others as well. Those born under the sign are meticulous, systematic and real sticklers for details.


January 26 marks the New Year in China, and there will be much celebrating and fireworks. The fireworks are to scare away any evil ancestral spirits from coming into the New Year. In addition, the Chinese sweep there homes on Jan 25th in order to sweep away any lingering evil qi (energy) from the old year coming into the New Year. So the New Year marks a time of new beginnings.

The following gives a little background and folklore about the Chinese Zodiac system which has 12 signs, like it's western counterpart.

12 is a powerful number in numerology: 12 apostles, 12" in a ruler (the distances from the king's [ruler's] elbow to his middle finger tip), 12 = a dozen. 12 is a combination of the powerful trinity 3 x 4: a stable number - 4 legs on a table or chair, 4 corners in a square or rectangle, the usual foundation shape for a building.

Also discussed here is what the Ox brings to 2009. The Ox is the sign of prosperity through fortitude and hard work.

Background and Concept

The Chinese animal signs are a 12-year cycle used for dating the years. They represent a cyclical concept of time, rather than the Western linear concept of time. The Chinese Lunar Calendar is based on the cycles of the moon, and is constructed in a different fashion than the Western solar calendar. In the Chinese calendar, the beginning of the year falls somewhere between late January and early February. The Chinese have adopted the Western calendar since 1911, but the lunar calendar is still used for festive occasions such as the Chinese New Year. Many Chinese calendars will print both the solar dates and the Chinese lunar dates.

Background Information

In the United States, the years are dated from the birth of Jesus Christ, for example, 1977 means 1,977 years after the birth of Christ. This represents a linear perception of time, with time proceeding in a straight line from the past to the present and the future. In traditional China, dating methods were cyclical, cyclical meaning something that is repeated time after time according to a pattern. A popular folk method which reflected this cyclical method of recording years are the Twelve Animal Signs. Every year is assigned an animal name or "sign" according to a repeating cycle: Rat, Ox, Tiger, Rabbit, Dragon, Snake, Horse, Sheep, Monkey, Rooster, Dog, and Boar. Therefore, every twelve years the same animal name or "sign" would reappear.

A cultural sidelight of the animal signs in Chinese folklore is that horoscopes have developed around the animal signs, much like monthly horoscopes in the West have been developed for the different moon signs, Pisces, Aries, etc. For example, a Chinese horoscope may predict that a person born in the Year of the Horse would be, "cheerful, popular, and loves to compliment others". These horoscopes are amusing, but not regarded seriously by the Chinese people.

The animal signs also serve a useful social function for finding out people’s ages. Instead of asking directly how old a person is, people often ask what is his or her animal sign. This would place that person’s age within a cycle of 12 years, and with a bit of common sense, we can deduce the exact age. More often, though, people ask for animal signs not to compute a person’s exact numerical age, but to simply know who is older among friends and acquaintances.

Legend

According to Chinese legend, the twelve animals quarreled one day as to who was to head the cycle of years. The gods were asked to decide and they held a contest: whoever was to reach the opposite bank of the river would be first, and the rest of the animals would receive their years according to their finish.

All the twelve animals gathered at the river bank and jumped in. Unknown to the ox, the rat had jumped upon his back. As the ox was about to jump ashore, the rat jumped off the ox's back, and won the race. The pig, who was very lazy, ended up last. That is why the rat is the first year of the animal cycle, the ox second, and the pig last.

Ox Horoscope for 2009

The Ox is the second sign of the Chinese zodiac. Like its predecessor and complement, the Rat, it signifies new beginnings. The main difference is the Ox is associated with building to last and slow but sure action. Even more so than last year we all have to make good choices, as that which is begun now is likely to have long term consequences.

As with last year, this is an Earth year. The difference is this one is yin rather than yang. It is thus likely to be less tumultuous. On a personal level, better results are more likely to be achieved by reacting to circumstances and going with the flow rather than aggressively charging forward and initiating a lot of action.

Unfortunately Earth has a destructive relationship with the Ox's fixed element, Water. In fact this is the fourth in a run of six years governed by an unlucky conflict of elements. This fact should come as no surprise to those who have followed US and world financial markets or the unspeakable horror that has persisted in Iraq.

The combination of Earth and Ox, however, is not at all a negative combination. Its primary characteristic is durability. It suggests an environment dominated by cautious pragmatism rather than quixotic dreaming. Things will get done.

Interestingly this is an equally good time for thinking and all kinds of intellectual endeavors. Planning, scholarship and research, for example, are favorable activities. It is also an auspicious time for the arts; although, under Earth's influence, applied arts such as design and graphics may do best.

Furthermore, they will generally be successful if done in harmony with the spirit of the Earth Ox. This applies both to the type and amount of new projects as well as the approach to accomplishing them. That means focusing on just a few, long term projects. It also suggests proceeding in a cautious yet determined manner. Finally, it counsels avoiding taking unnecessary risks and yielding to the temptation to seek short term gains.

There is likely to be a focus on career and self improvement this year to the detriment of family. People thus need to be attentive and creative so that this area does not suffer. It is, however, a relatively good time to begin a new romance. Those in a relationship may want to consider raising it to the next level, to include marriage.

Since this is an Earth year, those people born in a Metal year will generally fare better than others of their animal sign, while those born in a Water one are likely to do worse than those born in Wood, Fire, and Earth years.

The year 2009 will be a period of lasting accomplishments. This is true for individuals, societies and the human race in general. There may be times when motivation appears to be lacking. In fact the big challenge everyone faces is to generate the enthusiasm and desire to act. Those individuals and organizations that do will create enduring benefits for themselves and the world.

होव्कां थिस बे उसेफुल तो यौमे हाउ कैन थिस बे उसेफुल

How interesting
My title line was going to be "How May this be Useful?"
and you see the beautiful script that came up.
I decided to leave it (hoping that it would not translate into something rude....)

I believe this "blog" ( a new word in my active vocabulary) may provide a chance for you chose your own piece of information. My basket if full - 25yrs certainly have given me some insight:
Here we go; these are the things I want to talk about:

When is Acupuncture the right Choice?
When is Herbal Medicine the right choice?
How and why are they chosen respectively?

First Aid suggestions for those moment when we need and can have a "quick fix"!

Which conditions does Chinese medicine actually address?

When is the right moment for allopathic medical intervention..?

Where and how to rub when it hurts.......

Chinese medicine and babies and children!


A series of helpful Chinese Herbal Medicines every home pharmacy should have!

How do you self diagnose the type of cold/flu you have and understand which medicines you should take ! (They work!)

How hot and cold deal with different ailments - and why?

Food as medicine...........big chapter!

Feed The Hungry Not The Full

What a wonderful decision I made ! - I signed up for a six months (ten week) program with the Integrative Nutrition School in New York - the world’s largest nutrition school, offering in-person nutrition courses with the world’s leaders in health and wellness.
I am still buzzing from the first three days of lectures and communication. We were 1500 students at the Lincoln Center - Bernie Siegel was great!! Lots of facts - also scary ones absorbed about the state of health of our Nation and the beliefs fed to us by our industries. Great numbers of us were shocked by the data.

But really, size does not matter - not to me - not in that context
The message matters and Joshua Rosenthal has a great message - "If we can succeed to bring Obama to the White House we can succeed in delivering and conveying a message of health and happiness to the American people." We need to talk to nursing homes, schools, day care places and hospitals - we need to expand and help people to eat right and thereby be happier!"

The movement is back to basics - simple and good! Eat less - move more !!
Buy and cook simply organic or local. Don't make things complicated - Gourmet dishes on special occasions! Food is nourishment! Fuel. Could your car run on coffee and donuts?
Resize portions and look for quality. Less is better!
Natural is wonderful !!
There go the twenty isles in the supermarket and you are left with a manageable two.....produce and produce.
That's doable!
Check out the web site www.integrativenutrition.com
and keep it simple

Verena

The Ongoing Day After

It is the day after - Happy, unforgettable inauguration of change and moving toward a more peaceful world -

Yes!

And as all days after - they are followed by more days after - and then more days after......

How to carry the original intention - wether this is about how we run our politics,

how we deepen our compassion for others - how we take care of our bodies - our health !

How do we keep our passion for our original intention alive ?

Keeping supportive company - a companion to share the food selections with or meditation and exercise - promote support!!

Sharing your plans with others

Keep your house temptation clear

Take a moment in the morning and night to check in with yourself - to see where you are on your path

Treat yourself - be kind and loving to yourself wether you succeed every day or not - flowers; a new book - some music.......

The Happiest Day of Hope

Congratulations!!!

such a feeling of change and hope

it is true 

there is a difficult road ahead but as the man says together WE CAN DO IT  !!!

and return America to kindness, compassion and decency