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Posts tagged ‘gluten free’

May 24

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SciFriday: So long and thanks for all the fish….

Tomorrow is International Towel Day!  For all you geeky folks I need explain no further but to any readers who aren’t officials on their British SciFi—Towel day was started in 2001 to commemorate the passing of author Douglas Adams.  Adams wrote perhaps one of the keystones in geek lit—“The Hitchhiker’s Guide to the Galaxy”—which has failed for the most part in making a popular film adaptation and so most folks still haven’t heard of it.  That’s not to knock the film made a few years back; it just hardly reached the same level of non-geek audiences that say Avengers did last summer.

Hitchhiker’s Guide begins with the demolition of earth for the construction of an interstellar highway—galactic eminent domain.  Unfortunately humanity failed to notice the memo (hey it WAS posted) and gets subsequently wiped out.  All humans that is except for Arthur Dent who discovers in his local pub that his good friend Ford of many years is in fact, an alien, and is whisked away just moments before earth goes all kablooey.  Thus begins their travels hitchhiking across the universe.  Along the way they travel with the President of the Galaxy (who has kidnapped himself), a stolen ship operating by Improbability Drive, the last remaining human female in the galaxy (I see where this is going), and a depressed robot named Marvin.  You find out a certain species of whiskered four legged animal is smarter than humans and very, very evil?  Can you guess which animal this is—hint it’s NOT cats.  The second smartest species being Dolphins (humans are third you see) also escape the demolition of earth after thanking humans for all the fish we fed them over the years.

Oh and the earth was actually just a giant supercomputer designed to determine what the ultimate question is after a super computer determined the answer to the ultimate question regarding life, the universe and everything is….42.  It’s pure, delightful space nonsense.    Yet it manages to also pack some really great punches that are surprisingly on point, make you think and will be quotable even in non-geeky circles.

“Anyone who is capable of getting themselves made President should on no account be allowed to do the job.”
― Douglas Adams, The Hitchhiker’s Guide to the Galaxy

Tomorrow will also be “Geek Pride Day” which I just always kind of lump into Towel Day.  I mean what could be more geek pride-yer than running around singing So Long and Thanks for All The Fish?  If you planted a geek flag it would be a towel, with the words “Don’t Panic!” waving proud and high for all passing spaceships to see.  Why a towel?  Ah I see you haven’t read the book.  Well did you know that a  towel is the most important thing for a space traveler to carry?

A towel, it says, is about the most massively useful thing an interstellar hitchhiker can have. Partly it has great practical value. You can wrap it around you for warmth as you bound across the cold moons of Jaglan Beta; you can lie on it on the brilliant marble-sanded beaches of Santraginus V, inhaling the heady sea vapours; you can sleep under it beneath the stars which shine so redly on the desert world of Kakrafoon; use it to sail a miniraft down the slow heavy River Moth; wet it for use in hand-to-hand-combat; wrap it round your head to ward off noxious fumes or avoid the gaze of the Ravenous Bugblatter Beast of Traal (such a mind-bogglingly stupid animal, it assumes that if you can’t see it, it can’t see you); you can wave your towel in emergencies as a distress signal, and of course dry yourself off with it if it still seems to be clean enough.

Hitchhiker’s Guide is pretty pervasive in our culture even though you might not have noticed it.  I know of a chemistry professor for example that made sure that he always had a question whose answer was 42 out of homage to the book.  Most of the kids in the class didn’t get it….  It’s somewhat sad to me that so few people still seem to have heard of this book—at least in America—when it’s such an international phenomenon.  Originally written in the 70’s, Hitchhiker’s Guide has been made into several radio shows, stage adaptations, lp compilations, films, tv series, comic books….  I’d argue it’s the British culture equivalent to Star Trek except they also have Doctor Who so I’m not sure which one wins out there for most popular, British geeky space epic.  I wonder if they have the animosity competing Star Wars and Star Trek fans do….

If you are looking for something to do to celebrate the holiday tomorrow there are numerous events going on globally if you check the official holiday website.  Me?  What will I be doing?  What do I ever do when I have a day or even to commemorate?  I cook of course!  Since the book is oh so british, and Arthur Dent is always on a quest for that good English Cuppa, and since the dolphin song is so infectious, I offer to you the official dinner of Towel Day: Tea Steamed Mackerel.  Mmmmmmm.  Tea because duh, British and Mackerel because it’s not only one of the fish that Dolphins in captivity are fed, but because they are one of the more sustainable options at your seafood counter.  I love it when all my passions collide on a plate.  While a good solid English Breakfast tea is great, I really wanted something that would stand up to the strong salty flavor of mackerel.  After sniffing my way through the loose leaf tea section at Whole Foods, I discovered this smoked variety: Lapsang souchong.  It is remarkable with the fish.  Really, truly remarkable.  As it turns out this variety of tea was Winston Churchill’s favorite so I officially consider it British enough.  The best part is that this recipe is simple and fast, so you can easily make it with only a few minutes to spare before the demolition of your planet.

Hitchhiker’s Tea Steamed Mackerel

An Olivia Original Read more

May 7

Think Thin Tuesday: Vegan Rice Crisp-easies

Do you burn potatoes in the microwave?  Do you know the difference between a rolling boil and a simmer?  Does even the act of cracking and separating an egg mystify you?  Is your idea of making breakfast putting the cereal box next to the milk?  Don’t worry.  It’s not your fault.  When women left the kitchen and entered the workforce we got fat, lazy and lost generations of cultural kitchen knowledge.

No I’m not currently the victim of an alien abduction.  I don’t actually mean to blame this epidemic of culinary ignorance on moms; certainly not with mother’s day approaching.  I once had a professor who blamed our overweight, convenience food culture on women’s lib.  This wasn’t a soapbox about forcing women back into the role of housewife mind you.  He was just trying to grab our attention and demonstrate how a shift in family structure created the opportunity for the fast food market, also known as the fat food market, to gain a stronghold.  Prior to the 40’s, women stayed at home and family meals were a daily job.  Food was made from scratch, at home, and generally was more nutritious as a result.  It wasn’t a matter of grabbing a box of processed junk from the drive thru window while juggling teleconference calls.    Don’t go rushing off thinking your shrink is right and that all your problems are rooted with dear old mom.  There’s no reason Dad can’t stay at home instead and make those meals for the kidlets.  Sadly in today’s world having either parent out of the workforce just isn’t really a possibility even when/if a parent wants to.

As a result we’ve got a whole generation to whom seeing Mom or Dad in the kitchen is an anomaly—and as a result we’ve got kids who aren’t learning how to cook at all.  Heck even stay-at-home moms are so busy with their kids overloaded schedules that cooking is still likely to fall by the wayside when we have so many convenient options for pre-made meals.  It’s all about prioritizing and if someone else can do it then delegate, delegate, delegate…right?

Never let it be said that I don’t try to accommodate even the busiest of lifestyles.  I have stretched myself even thinner than usual so I definitely understand the need for something easy to make that takes little time, little effort and little cleanup.  One party dessert popular amongst soccer moms for this reason is an American Classic: the Rice Krispy Treat.  You can make these with almost no kitchen training whatsoever.  The hardest part is melting the marshmallows and this can be done in a microwave—no stove needed!  They are also traditionally pretty low in calories and thus folks like them as a more diet friendly dessert.  The only problem?

Diet food that’s low on calories is usually low on nutrition too.  That’s because foods high in nutrition usually package those vitamins to be absorbed by our bodies—meaning fats or sugars.  My theory is that dieting isn’t really worth it when the calories you’re consuming are totally empty.  Since Rice Krispies are really just fat, sugar and empty carbohydrates I wondered: could I make these slightly healthier at all to justify them as a diet dessert?

The first step was to eliminate the “Crispy Rice” of a certain name brand cereal well all grew up snapping along with.  Instead of using fried bits of white rice, high in fat and low in nutrition, I went for air puffed brown rice instead.  You can buy for cheap at Whole Foods.  This substitution reduced the fat content of each square by 60% and introduced some fiber.  The benefit of airpuffing also means that the brown rice retains most of the vitamins and minerals; one cup has 1/3 of your daily B vitamins. I actually made these during my vegan week so in addition to being low calorie, gluten free they are also totally vegan…and yet still manage to taste like what they are.  Thus instead of using butter I used a flax based butter substitute which cut the calories from fat AND reduced the saturated fats.  As for the marshmallows…well you can’t replace that sugar but if this were 100% healthy I don’t think I could call it a proper dessert right?  Mine do have a little more sugar probably because of the brand of marshmallow but since they also have more B vitamins, zinc, potassium, fiber and less fat and fewer calories…I think I will let that slide.

One last tip: if you aren’t worried about gluten free try using puffed whole wheat, puffed kamut grains or puffed barley instead.  You’ll get even more vitamins and fiber from those!

Vegan Rice Krispeasies

An Olivia Original

  • 6 cups puffed brown rice cereal
  • 1 bag of vegan marshmallows (I used Dandies)
  • 3 Tbsp Smartbalance with Flax (this product does contain some soy)
  • 1 tsp vanilla extract or any flavored extract you like

Prep a 13×9 inch cake pan with lining or a small rubdown with buttery spread.

In a microwave safe bowl heat your marshmallows and butter substitute on high.  Watch these carefully and stop periodically to stir and continue heating.  Once entirely smooth remove from the microwave.  Stir in the extract if you want to add a little oomph of flavor to these treats.

Mix the puffed brown rice cereal into the melted marshmallows. Spread into your prepped pan and let cool for at least 1 hour before slicing and serving.

Vegan Rice Krispeasies: (1 serving – 12 total) 128 calories | 1g Fat (<0.5g Saturated) | 28 carbohydrates (17g sugar) | 1g protein

TraditionalL1 serving – 12 total) 140 calories | 4g Fat (2.5g Saturated) | 28g carbohydrates (14 sugar) | 1g protein

Apr 30

Think Think Tuesday: Raising the Steaks

What if I told you that it is possible for you to lose anywhere from 3.5 to 7 pounds in a year without changing a single meal in your typical week and without adding exercise to your daily routine?  If I told you that you can eat just as many pounds of beef in a year and lose weight simply by changing how that beef is farmed?  Do I have your attention now?  It’s a common misconception that beef is bad for you.  Beef is not bad for you.  Beef is in fact quite good for you.  It’s the kind of beef you eat that matters.  I posted last week a little bit about the corn industry and why I have serious issues with factory farmed beef.  Today I just wanted to share some interesting facts with you about the quality of corn raised beef versus grass fed beef through the simple lens of weight loss.  Just looking at our waistbands (ignoring ecology, biology and economic factors) the case for grass fed beef is far from lean.

Commercial beef has on average 8.5 grams of fat per 3 oz serving, commercial chicken has 2.5g when you average the white and dark meat.  How many grams of fat, on average, do you think grass feed beef has per 3 oz serving:

  1. 8.5 grams
  2. 5 grams
  3. 4 grams
  4. 2.5 grams

If you answered D you would be correct.  Grass fed beef, according to a 2002 study by the Journal of Animal Science, has as much fat as a commercially farmed chicken.  White meat will be a little less, dark meat actually much more, but on the whole that chicken has as much fat as your grass fed cow.  Okay great but what does this mean really in your diet?  Pardon me while we do some quick and dirty math to explain what these fat grams really mean.

A single hamburger patty from your typical McDonalds – according to their website – is 3.5 ounces and contains 9g of fat.  Okay my math says that should really round up to 10g but let’s go with 9.  At a ratio of approximately 3:1 that same burger, if made with grass fed beef, would contain only 3 grams of fat.  Sweet!  But…what does that really mean?

A single gram of fat is 9 calories.  That means you are getting 81 calories from fat in that McDonalds patty.  If you replaced that beef with grass fed, you would be getting only 27 calories from fat.  That’s a difference of 54 calories in the one burger.  Assuming you eat a single hamburger patty once a week…that’s 2800 calories in a year.  A single pound of fat is 3500 calories.  With the assumption that you eat only a single hamburger fast food patty a week, that’s almost a pound you could lose in year from simply switching from corn fed to grass fed beef.  And that’s a low estimate.

The reality?

On average ¼ of Americans consume at least one fast food/meal out in a week.  Various reports show that of those meals the average fast food consumer will eat 4 hamburgers in a week.  Doing that math it breaks down to 3.5 pounds you could lose in a year without changing the content of your diet—just by changing the quality of the beef you are eating and again that’s assuming your burger is a simple ¼lb patty.  Are you eating half pound burger?  Now that’s 7 pounds in a year.  That’s ignoring any other beef products you may be consuming.

This shit adds up.

And those fats you do get?  A 1998 study in the Journal of Animal Feed Science and Technology showed that the “good fats” needed in our diets versus saturated, make you big fats, are much higher in pastured animals than feedlot animals.  How much?  Try as many as 10 times more omega-3s in pastured, true free-range hen eggs versus factory farm, crammed in cages hens.  10 times more.  This applies to beef too.  In fact grass fed beef contains the ideal ratio of the heart-healthy omega fatty acids.  It’s perfectly balanced for our bodies.

But wait…there’s more!  Grass-fed beef is higher in cancer fighting fatty acids, in vitamins B and E as well as various minerals including calcium.  The milk from grass-fed beef can be as much as 4 times richer in vitamin E and this is because the grass that they eat, versus the corn, is that much more nutritious for the animals and therefore, for us.

So to sum up by switching to grass fed beef you could do all the of following without changing a single thing you actually eat:

  • Lose 3 to 7 pounds in a year (on average, for many this number would go up)
  • Increase your omega fatty acids – good for your heart
  • Increase additional healthy fats shown to reduce cancer risk
  • Increase your intake of calcium
  • Increase your intake of vitamin e

Now I know, I know.  Grass fed beef is expensive right?  Fine.  Here’s a recipe using grass fed flat-iron steak.  I was able to buy 8 ounces (2 servings) at whole foods for under 8 dollars.  Flat Iron is a really great cut of meat for a simple steak salad.  It’s no Filet Mignon or New York strip but when you slice it and pan sear it with the right seasonings it’s just as delicious.  It’s superior to ribeye that’s for sure.  Pair it with some greens and a perfect steak horseradish dressing?  You never knew getting skinny tasted soooooooo good.

Skinny Steak Salad with Horseradish Dressing

an Olivia Original Read more

Apr 29

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Muffin Monday: Attracting seedy attention

I just got back from a work trip to exotic Fresno where I was harassed so severely by two men at my hotel that I actually complained and got them kicked out of their rooms.  Their behavior, which included asking to take my picture and following me in a parking lot, was beyond the level of good taste.  While what happened was unquestionably inappropriate, got me to thinking about times where this kind of behavior is tempered and the disconnect between what men think is okay and what women do not want to experience.  So menfolk we need to have a little chat.

This doesn’t pertain to all of you, or even most of you, directly but I think you all need to be made aware of this so you can understand women and stop this behavior when you see it.  Now I will make small talk when I’m in a good mood with my cashier or the cab driver.  I know that it breaks up the monotony of the day in the service industry to have someone friendly engage you for even a few minutes.  I’ve been there.  I had my high school stint as a worker bee at Mervyn’s.  But if there is a woman you are ringing up, or helping, or in a car with who is clearly having a bad day–leave her the frak alone.  Seriously.  Don’t make it your job to cheer her up because if she’s anything like me she really, really doesn’t want you to.  In fact having a strange male approach me when I’m in that mood doesn’t help me feel better–it puts me on edge.

Often I will be walking down the street after having a bad day, and I wear my heart on my sleeve I admit it, and a man will tell me to smile.  “Smile!  You’ll be so much prettier if you smile.”  – “Would you smile for me?” — “Cheer up!  Smile!”  This does not make me feel good.  This does not make me feel safe.  What’s more you don’t have any right to demand that I be “prettier” or happy all the time.  I do not know of a single woman who has ever done this to a complete strange man as he passes her by on the street.  You know why?  It’s not our place to tell you how to feel or express those feelings.  It is also not my job or duty to be pretty for you.

You have no right to demand that the women all around you in the world always be happy and smiling.  Even if your intention is to cheer us up, a great intention I’ll admit, you have no right.  I get to be upset or tired or sad or angry if I want to.  I’m human damn it and I have a right to the range of emotions that don’t make me some shiny, plastic flower in your garden.  So let me be.  Especially if you are someone I don’t know stopping me on the street.  If I’m having a bad day and I’m feeling out of sorts, I’m going to engage in a fight or flight panic when you do this.  I’m going to immediately have to question your intentions and get ready to protect myself.  So even if you aren’t in any way threatening, you are eliciting the exact opposite response from me that you intend to.  Because sometimes I do have to get ready to protect myself like last night.

I pulled into the hotel and it was late.  I was tired.  I don’t particularly enjoy driving for more than an hour at a time.  I get antsy.  I like to move.  I don’t like being cramped in a car having to worry about drivers cutting across 4 lines sending me swerving to avoid both them and the wall–yes this happened too.  It was dark and I was in a strange place.  I just wanted to get into bed and sleep.  Two men on a golf cart start in on me.  “Aww honey smile!”  I ignore them and continue to get my bags out of the car.  They stop.  “Hey can you do us a favor?”  Exasperated I say “No.”  The men turn to each other and roll their eyes.  “Come on you’ll be so much prettier if you smile.  Smile.  Let me take your picture, it’ll cheer you up.  Don’t worry it will be tasteful.”  I am inflamed.  This is beyond just “cheering” me up.  Maybe they were drunk.  Maybe they were professional photographers for Vogue.  It doesn’t matter.  It was uncalled for.  I shuffled away, satisfied they weren’t following me and went directly to my room, to my phone and called the front desk.  I was called back 15 minutes later and told these guests had been removed from the property and that I didn’t need to worry about the duration of my stay.

Even ignoring this situation guys, please try to remember that women are not under an obligation to be pretty or happy for you.  No one demands that men always be happy, smiling and walking around with muscles and perfect hair.  You do not have the right to demand this of me or to try to impose it upon me.  When you try it does not make me feel special or happy.  It makes me angrier and makes my day worse.  Not all women are sure to feel this way.  I can’t speak for all of womankind but I’d wager that there are more of us than not.  It just comes across as seedy.

And speaking of seeds how about some gluten free sesame seed muffins?  I’ve broken out of my vegan week–huzzah!  It was an interesting experiment but definitely not the way I think I’ll be living my life 24/7.  Worthwhile to make the effort though and so you might see some “Meatless Mondays” breaking up the muffin monotony.  Not today though.  Today I have this recipe which I was inspired to make during my vegan stint.  It seems that gluten free baking became much easier for me to fathom when I was cutting out eggs and buttermilk as well.  These muffins are very strange at first but I was inspired to make them after craving some chocolate covered sunflower seeds.  Savory and sweet.  These seem to improve the next day if you keep them airtight. I might cut back on the mini-chocolate chips though.  I think a third of a cup would suffice.

Gluten Free Sunflower Seed Muffins

an Olivia Original Read more

Apr 26

Heads will Casserole

Okay Olivia so far for this “vegan” thing you shared a muffin, a cake and some vegetable broth–not exactly convincing that you are getting substantive fare on a vegan diet.  What about an actual meal?  Alright first of all I’m not necessarily advocating a full vegan lifestyle—remember the word I discovered is “flexitarian” but in being a flexitarian I do need a good vegan main course menu item or two.  Going Vegan for a main course doesn’t mean you have to rely on those expensive and often bland tasting “meat substitutes” they sell at your local grocery store.  Actually I kind of love the veggie dogs but that does not a meal make.  Organic, local vegetables can get expensive too—a meal at Wendy’s is much cheaper than a salad at Whole Foods.  So how do you work with this to make a budget friendly, vegetable heavy and still tasty vegan dish?

Let’s start by eliminating the idea that your only option for protein replacement is going to be tofu.  I love tofu.  It’s delicious when prepared correctly but it’s also soy based and just like corn, we have way too much soy in our diets.  Where corn fills the gap for producing cheap sugars, soy stands in many of your pre-packaged products because it is the cheapest form of complete protein to grow.  It’s cheaper even than the “beef” produced by the corn chomping factory farmed cows Ronald McDonald loves to use.  If you breakdown what goes into the modern American diet…it’s 50% corn and soy.  That’s nuts!  Again from an economic and agriculture standpoint, the high level of soyfarming we do is horrible.  It’s bad for the environment.  One place that loves to factory farm soy is Brazil—in land that used to be rainforest.  There’s also the not so awesome fact that most soy is GMO.  I don’t have a problem with GMO foods themselves; so far there hasn’t been anything to indicate that GM soy is inherently dangerous.  Remember I’ve got a biotech degree.  That being said, the way it’s been manipulated is so that the soy can withstand large quantities of herbicide to kill of weeds.  This means your factory farm can spray much higher levels of chemicals on your food—run off in the water and the seeping of those chemicals into the soy?  Not so good.  All the corn is GM too but depending on the modification we’re discussing I have less of a problem with it.  That’s a post for another day.  Back to the main point: more chemicals sprayed on my food is not something I’m eager to embrace.

There are also the health concerns.  Over-exposure to anything is going to be bad for you and soy is no exception.  Soyeans are high in phytoestrogens which are perfectly fine for you in small doses.  A wide array of our produce contains these chemicals which are plant based—legumes, cereal grains, fruits, vegetables and flax seeds all have phytoestrogens.  Too many?  Well…higher incidence of breast cancer, thyroid cancer and a lowering of testosterone levels which can be bad in men.  Soy also contains phytic acid which inhibits uptake of minerals that we need and some protease inhibitors which actually make it harder for us to digest protein.  Oh and overexposure?  That’s thought to be the cause of the seemingly increased number of allergy sufferers now.

Don’t lose your head and go running to the doctor just yet. Don’t think you have to stop eating soy completely.  Vitamin C can make you sick if you eat enough.  We just need to stop mono-dieting and make sure that our bodies are fed as wide a variety of foods as possible.  Since soy isolates are in over 70% of what’s on a typical supermarket shelf, I’m going to share a main course recipe that doesn’t have any soy products but is still high in protein.

Really my main point is this: if you want to get healthy, get away from processed foods.  When you do eat them, read the labels and know what’s in them.  I minimize my intake of what comes out of a box so I don’t worry about it as much if I want to have delicious tofu in wasabi cream sauce once a week or two.

I know most vegan food people think looks like dog food.  I guess this one kind of does too but don’t go running away.  I know it looks like health food but one bite of this casserole and you will be transported to Italy.  It’s the sun-dried tomatoes that do it.  Those little nuggets of tomato goodness can make anything taste amazing.  In fact I haven’t made my sundried tomato basil bread in ages.  I need to do that soon.  The original recipe came from Vegan with a Vengeance but it was very simple and un-seasoned.  Since I largely know people who wouldn’t eat broccoli if it were pureed and hidden in a chocolate bar, I decided I needed to jazz the recipe up a bit.  I was craving pizza and this is what came out.  It’s delicious and trust me one bite…your head will roll.  Plus garbanzo beans contain all of the essential amino acids needed to make it a complete protein for an adult.  Bear in mind that histidine, which is the 9th “essential” amino acid to create a whole protein, is typically produced by an adult body in sufficient quantities so long as the other essentials are present.  In children however this is not the case so if you have a little one to feed be sure to add some whole grains to this meal OR mix it up and use some cauliflower or mushrooms in the recipe.  These veggies contain histidine too.

Broccoli Tomato Garbanzo Casserole

Adapted from Vegan with a Vengeance Read more

Apr 25

3 Comments

Lembas Bread for Tolkien Reading Day (Vegan, Soy Free and Gluten Free)

We’re going totally topsy turvy this week!  Vegan food!  Gluten Free!  Oh and Fantasy Friday being hosted on a Thursday but it’s for an important reason.  Today is Tolkien Reading Day!  Set on March 25th each year to commemorate the fall of Sauron, fans of the Middle Earth are encourage to read or rather re-read this epic saga.  Since I’m on a journey of my own with this vegan challenge, it seems appropriate to call upon the fellowship.  What did they travel with but the elven Lembas bread–a recipe I had yet to tackle.    I’ve seen a few recipes on the net for Lembas bread but one thing has always bothered me: they were essential just short bread cookies or butter cakes.  Hardly the sort of thing you take on a long journey.  The bread needs to be sweet and delicious but also full of protein, vitamins and fiber.  Challenge accepted!  I totally would imagine Tolkien’s’ elves as vegans…wouldn’t you?  I mean I think the Mirkwood elves in The Hobbit may be depicted as eating meat at their feast scene.  I don’t remember those details and I should try to look it up I suppose.  I’m sure I will later but for now I’m going to stick with my mental image of the elves as vegans.  I could buy that .  Except for one thing: pretty sure the elves eat honey.  Did you know honey isn’t universally considered vegan?  When I first found out, I though okay, it made a modicum of sense—honey is after all an animal product of sorts.  It’s produced by insects which aren’t really classified as animals but I can see the logic path that would leave vegans to opposing honey.

Then I thought about it some more and realized that if you consider insects “people too” you basically have to desist from eating anything manufactured.  In fact even growing a backyard garden and employing some organic tricks for pest control would mean impacting and killing the insect population should be disallowed.  At what point do you draw the line?  In a normal day any plant processing your vegan agave nectar is going to kill a thousand insects simply as a side effect of running the plant.  Bugs get in the gears; bugs get in the food; bugs get everywhere and they get filtered out.  So I can’t really get on board with the anti-honey vegans.  The issue of animal-cruelty hypocrisy has been pretty prescient lately when PETA was exposed for “putting down” up to 96% of the animals they “rescued”.  Having worked with dog rescues for years I’ve known this for a long time and wasn’t surprised.  It’s why I never, ever have supported PETA.  Bunch of money grabbing phonies.

One of the driving motivations behind vegetarianism, and veganism, is the issue of animal cruelty.  Factory farming practices for animal welfare are abysmal.  I don’t think I’m going to surprise anyone by saying that.  Most of us are happy to plug our ears, close our eyes and try not to imagine the animal that used to be alive outside that Styrofoam and plastic wrapped non-animal looking pound of protein.  Nevermind that cows are kept crammed together in their own feces and fed diets that make them ill.  Nevermind that hens are kept so close to one another they peck each other out of anxiety.  Nevermind that pigs experience such anxiety in their close captivity that they bit each other’s tails—causing horrible infections.  To combat this farms frequently cut off their tails which actually puts the pigs in more pain because nerve endings are exposed but eliminates the pesky, costly infections.   And yes pigs DO experience emotions like anxiety.  They are highly evolved, intelligent creatures despite the dirty connotations we’ve given them over time.  That being said I don’t have a problem normally with eating them because wild pigs are also really fucking MEAN.  The tiny, human bred teacup kind people keep for pets might be Wilbur-esque but the sort you find on a farm, the natural version?  They’ll eat your kneecaps before you can yell uncle.

I accept that in the natural order of things some animals eat other animals—and that I am one of those predators.  That doesn’t limit my desire to see these animals raised humanely and slaughtered as painlessly as possible.  I think of this way: torture is often seen as something worse than death.  Keeping someone in a state of constant pain and agony until they desire to no longer exist is horrible and overall we tend to object to torture more vehemently than even death itself.  I accept this because, as with the honey issue, finding a way to eliminate any negative effect of our human need to eat on other living creatures is impossible.  I’m not convinced that honey farming, especially the small scale local level, is particularly harmful to the mental state of the insects.  I do buy locally sourced honey and not just because I try to be a locavore, but because eating local honey has been demonstrated to help with allergies—local pollens and all that.

That’s my biggest problem with veganism, and to a lesser extent vegetarianism, if you examine it closely enough you will always find something that is inconsistent with this mindset.  Vegetarians who eat eggs, as an example, if they get eggs from factory farms are still supporting the slaughter of chickens.  In order to raise hens for egg laying farms will have to hatch thousands of eggs and male chickens, aka roosters, get tossed in a grinder upon hatching.  So ovo-vegetarians you ARE supporting this industry unless you buy eggs from small farms that raise their own hens and don’t slaughter baby boys.

In fact…the egg laying hen industry essentially Craster’s Keep of the food world.  Anyway that’s why I’m happy to align myself as this new fangled term “flexitarian”.   I realize that there will always be some impact from my existing and eating–but I can work to minimize that as much as possible.  For that I do applaud those who make the vegan and vegetarian lifestyle choices.  At least they are doing something…minimizing the cost.  Just don’t get too militant about it and recognize that in the end something, whether its a cow or a blade of grass, dies for us to eat.  Let’s give it the respect it deserves and avoid the nasty factory farming practices that really are just unnecessarily cruel and unusual.

Which brings me back to our geeky subject of the day!  So what do you think?  Would the elves of Tolkien’s world be vegans?  I imagine that since they are magical there are ways for the children of the wood to avoid killing even a single bug in the making of their food.  If hobbits are the hippies of middle earth, the elves are definitely the vegan no-soy latte hipsters.  Sorry Legolas.    I’ve made two LOTR/Hobbit recipes already: Beorn’s Twice Baked Honey Cakes and Sam Gamgee’s Potato Dumplin’s… but I still hadn’t tackled the most iconic of all the foods in this world: Lembas Bread.

‘So it is,’ they answered, ‘But we call it lembas or way bread, and it is more strengthening than any food made by Men, and it is more pleasant than cram, by all accounts.’

‘Indeed it is’ said Gimli. ‘Why, it is better than the honey-cakes of the Beornings, and that is great praise, for the Beornings are the best bakers that I know of”

And so without further ado I provide a recipe that is Gluten Free, Soy Free AND Vegan* It’s loaded with protein and fiber to keep you full on your journey.  My genuine original recipe and I’m incredibly proud of it because it’s INSANELY. FRAKKING. DELICIOUS.  One waybread slice is supposed to be enough to feed any man but I definitely went hobbit on these and devoured 4 or 5 though in my defense I cut them smaller than they are shown in the films.  Thanks to the high protein of the garbanzo, amaranth and almonds, this bread is not only going to taste good but it will keep you sustained both with carbs for your glycogen reserves and as a complete source of protein.

*I used honey in my version but if you are a non-honey eating vegan feel free to substitute agave nectar instead.

Lembas Bread

An Olivia Original Read more

Apr 24

3 Comments

Vegan Stocks – A farmer’s market

Bad Olivia.  Bad.  I totally missed my post yesterday and I had a great recipe to share but alas my job has been ramping up and sore throats have been passing around…so I’ll keep the subject of yesterday’s post in my pocket for another time.  Today I really wanted to get into a cornerstone recipe that really anyone should have, but that will be especially useful in building vegan recipes: a beefy vegetable stock.  This is a great recipe to have because it’s full of flavor without any meat products and even the most carnivorous fiend could find uses for this.  I fully attribute the beef-like flavor to my trick, and not so secret, ingredient which I’ll reveal below. But before the recipe a little detour and there might even be a trivia question along the way.

What is this secret beefy flavoring?

I was researching the idea of being a social vegan and discovered a new breed of eater: the flexivore.  It turns out that there are other omnivores like myself who have looked around and decided to continue to eat meat, but make a conscious effort to reduce their consumption overall out of objection to how the meat industry is currently run.  I suspect this aligns a great deal with the publishing of Michael Pollan’s “Omnivore’s Dilemma” which managed to really open my eyes to a variety of issues in the world of food—both exposing new problems and flushing out ones I was already familiar with.  I’ve read a lot on the topic of food (shocker!) but this is still one of my favorite books to hand off to friends because I think it manages to be both entertaining and compelling while being highly informative.  Plus it profiles my favorite farmer in the whole wide world.  No not McDonald – a libertarian hippie out of Virginia by the name of Joel Salatin.  (l)ibertarian hippies are the best and I’m probably just saying that because I am one *wink* Therefore I openly admit a little bit of a political bias to my love of this book.

But even with that in mind you can’t fight the facts.  My number one reason for eating vegan when I eat out is summed up in one, surprising word: Corn.  As it turns out that one word—corn—is synonymous with another word in our diets—Oil.  No not the kind you cook with.  The kind we drive and have land wars over.  Let me explain.  No there is too much.  Let me sum up.  **Name that movie for a prize!!** I know my readers have short attention spans so I’m not going to give you a detailed book report because really it would take pages so let me just explain my issue with meat and how it relates to corn and oil.

Why the scientist, nutritionist and health conscious me objects to the modern meat industry:

  • Stock base

    Agribusiness raises our meat on a diet of corn because corn is cheap and cows get nice and fat off it.  Fat means lots of saturated fats which taste good to the consumer and cheap corn feed for the cows means high profits.
  • Cows can’t digest corn properly.  It makes them sick.  So sick that we pump them full of antibiotics—not to cure the disease mind you because it’s not bacterial.  No we use the antibiotics to cure the symptoms of their gastrointestinal distress.  The antibiotics also make the cows bigger and fatter.  Win for agribusiness! 
  • But wait…doesn’t misuse of antibiotics mean resistant bugs?  You are a winner.  Yes it does.  And there’s more…see the antibiotics actually change the chemistry of a cow’s stomach.  A cow’s stomach is distinct from a human’s and should not normally incubate bacteria that can make us sick.  The antibiotics change that.  Now the cows harbor germs that can make us ill, and are breeding resistant version of them.  All this while they are kept in highly unsanitary conditions…like standing in 6 inches of cow poop all day instead of grazing.
  • Agriculture accounts for 60-70% of our antibiotics in this country and largely for these unwarranted applications.

But wait there’s more….why the economist, libertarian and peace loving hippie me object:

  • Corn is cheap to produce, the bulk of what we grow is inedible to humans as well as cows and gets sold at a loss to these big farms yet we grow more each year.  Why?
  • It all started with a post-world war 2 surplus of U.S. government owned ammonium nitrate for making bombs.  Ammonium also makes good fertilizer.  Since the government was out of the war business it went into the fertilizer making business instead.
  • Corn became King, or as Pollan puts it Queen (as in the Welfare Queen) since it was cheap to grow and could be converted to a number of things like high fructose corn sugar, ethanol and utilized as food for chickens and pigs who can digest it.  Excess fertilizer on the market meant cheap fertilizer and the advent of monoculture.  (Simplified definition: Monoculture refers to the practice of farming where fertilizer is used to replenish soil deprived of nutrients from over farming of a single crop)
  • Corn flooded the market because it was such a good seller…at first.  Then we had too much and prices went down.  Farmers started growing more to try to sell more to make up for previous year losses. 

  • Today the cost of producing corn is subsidized by 50%–that’s taxpayer money and translates to 6 billion a year.  And the cost keeps going down.  We’re investing in a loss year after year.  Why?  Because big agribusiness and Uncle Ronald McDonald depends on the stuff. 
  • ¼ of the goods you buy in a supermarket contain corn products.  A chicken nugget which is comprised of 38 ingredients is almost a third corn and no that doesn’t mean it’s good for you.  Sorry Dad.
  • Oh and by the way, the fertilizer to make that corn each year?  It requires oil.  That stuff we get from the middle east.  Conservative estimates show that 1 bushel of corn = ¼ gallon of oil.  How much corn do we produce in a year?  Well in 2007 we grew over 13 billion bushels.  The number has come down to closer to 12.5 in recent trends.  That’s still well over 3 billion gallons of oil in a year…to grow a crop we have too much of and lose money on.  And that doesn’t even account for the other hidden oil costs—like how much we need to run the plants that process that corn into things like corn syrup; the cost of the machines to farm it; the cost of healthcare as consumers eat excessive amounts of cheap sugars and get fat and sickly.
  • Don’t get me started on how this impacts our healthcare system.  I’m already at two pages.  But while the corn investment cost might not be much (6 billion is nothing compared to our military budget) if you consider the impact of cheap sugar/fat foods on health and our health care costs this becomes all the more shocking. 

And I’m still not getting into it all.  Now admittedly going vegan doesn’t really mean you stop supporting this overuse of oil for fertilizer since the other two gas guzzling crops are wheat and soy—a staple in most vegan diets.  It is however a start.  I also avoid soy as much as possible for other reasons I’ll explore on another day.  Tomorrow I’ll hopefully get into a little bit more of the environmental impact of factory farming, the meat industry and the corn connection but for now I’ll move onto this soup stock—something which is definitely worth investing a little thyme into.  Soup stock is essential not just for soups but as a way of adding a boost of flavor to an assortment of dishes.  It provides the backbone for a number of sauces and gravies.  A good stock is central to any kitchen pantry…or in my case a freezer.  You can make a huge batch of this stuff and then freeze it in various quantities. 

My favorite trick?  Ice cubes.  Pour this into an ice cube tray and then store into baggies once frozen.  This creates perfect 1-2 tbsp allotments that you can use in a pinch without having to thaw a huge batch or keep fresh stuff on hand all the time.  This is the only stock tip I’ve ever taken from Martha Stewart.  My ultimate vegan vegetable stock uses dried mushrooms–and don’t skimp on the porcini! No it doesn’t taste like mushroom soup thanks to the plethora of other vegetables but what the mushrooms do is impart an undeniable beef-y flavor quality which will leave your guests asking many questions.  Questions like “Who made this amazing soup/gravy?” and “You mean this is VEGAN?!” but never will you hear “where’s the beef?!”  Do not fear the fungi.  It’s your best friend in this recipe so even if you don’t normally like to eat mushrooms, try this out.  It might start to turn you….

Olivia’s Beefed up Vegan Broth

An Olivia Original – Makes about 8 to 10 cups Read more

Apr 16

Think Thin Tuesday: Getting Moussed on the Elkohol!

Girls like pretty things.  Guys stop asking me why girls like silly, pretty things.  Sometimes a rose is just a rose – and seeing something innocent, simple and beautiful can incredibly life affirming.  There are things girls love to think about and do purely because of the beauty of it.  I know you guys understand these fantasies more than you want to let on.  Barney Stinson and the popularity of Mad Men have proven that to me.  True your desires are a bit…smarmier than ours but regardless you are romanticizing those fantasies.  Why else would two of the most iconic womanizers of the decade be brandy swirling, suit wearing debonair dudes?  Admit it you kind of like getting dressed up once in a while too.

With summer finally starting to peek its head around the corner it’s time to start thinking about planning those wonderful summer cocktail parties.  Or at least in my imaginative world where I’m a Manhatten socialite I’m planning those parties.  You know the kind.  Music.  Women in summer dresses.  Men in linen suits.  China twinkling.  The sort of Audrey Hepburn fairytale life that a lot of silly girls like to daydream about.  I swear I never was one to imagine the details of my wedding but boy did I ever day dream about my ideal apartment and social gatherings in some upper-east side version of paradise.

I’d really love to have a place to host some sort of garden top party this summer.  It would just feel like the ultimate bucket list item.  OF course the problem is that I need money.  I need friends.  I need a life.  All of these things are kind of essential to this desire of mine.  I think if I were planning on for LA it would be easier since I know more people there who might enjoy an exercise in dressing up and getting all pretty just for the hell of it.

Only problem is that I don’t live in LA and I certainly wouldn’t be able to cater the affair which is half the fun of it for me.  Making appetizers and hors d’oeuvres is a lot of fun.  I love recipes like this one.  They are dainty, delicious and unfortunately oftentimes quite fattening too.  That’s why you have such little portions.  Hey we’ve gotta be able to fit in those fancy clothes we wear!  If the buttons are popping off and clothes exploding open it quickly becomes a different kind of party no?  And those little bites are pretty easy to start gulping down as the evening goes on…especially if you get the “drunchies” aka the drunken munchies. Since we all know the best garden party is a champagne fueled brunch at 11AM on a sunny Sunday…drunchies are sure to abound.

So if you are thinking of hosting any sort of party this summer—a wedding, a brunch for friends, a fundraiser with all your wealthy single bachelors for puppies (and hey invite me would you?) this is a great light recipe to whisk around on those serving platters or serve up as a dessert after a lavish dinner party.  Go ahead and “gazelle” it down because this recipe is deliciously, drunkenly de-lite-ful.  I have made this mousse several times over the last few summers and I don’t even really like melon all that much.  It’s sweet, it’s light and refreshing and hands down one of my FAVORITE drunken recipes.  The mousse itself is totally gluten free as well so if you have any celiac intolerant folks in the group you can just serve it in cups instead of pastry shells.  They will LOVE this…and then they’ll eat enough that they will “like oh my god you guys, you are the most awesome people ever and I really, really fucking love you.  Okay?  Let’s make this moment last forever okay?”  You know what I’m talking about.

Musk Melon Mousse Bites

Adapted from “The Boozy Baker”

  • ½ cup Muscat Wine
  • 3 envelopes unflavored gelatin
  • 1 honeydew melon, sliced into chunks
  • ½ cup sugar, divided
  • ¼ cup lemon juice, divided
  • 2/3 cup fat free plain yogurt
  • 24 phyllo pastry shells
  • Sliced strawberries for topping

Pour the Muscat Sec into a small saucepan and sprinkle the gelatin on top.  Let it soften for about 2 minutes and then cook over low heat, stirring constantly until the gelatin is dissolved.  Remove from the heat and allow to cool.

In a blend puree half the melon with ¼ cup of the sugar and 2 Tbsp of lemon juice.  With the blender running, slowly pour in half of the Muscat mixture.  Transfer the melon mixture to a large metal bowl set in a pan of ice water.  Repeat with the remaining melon, sugar, lemon juice and Muscat mixture and then add the second half of the melon mixture to the metal bowl.

Stir the melon mixture for 3 to 5 minutes, or until it begins to thicken slightly (its texture should be similar to that of maple syrup or raw egg whites.)  Remove the bowl from the ice water and stir in the yogurt.

Pour the mousse into a large glass bowl and refrigerate for at least 4 hours.  Serve scoop spoonfuls into your pastry shells and top with some sliced strawberries.

Nutrition info per pastry shell: 66 calories | 14g carbohydrates (9g sugar) | 1 g fat | 2g protein

1 serving of 3 shells is still less than 200 calories.  Not a bad dessert.

Apr 9

Think Thin Tuesday: Avoiding Vegetative S(t)ouper

My number one piece of advice to someone looking to force themselves to get more active, and also save a little money, is this: cut the cable.  Do it. It’s scary I know and if you are a sports fan…well I can’t help you there as much but if you aren’t addicted to ESPN cut the damn cord.  Cable is expensive and with the myriad of online subscription options expanding every day you don’t need it.  Add them up and they are still cheaper than your hundred dollar plus Comcast bill.  Do you own a tablet of some sort that streams video?  Even more reason to get unhooked to the actual idiot box.  Not being stuck in front of the tv all night after work will get you moving and doing other things.  The advantage to streaming is that you can watch when you want—catch up on a day when you are genuinely immobile or commuting on the metro.  Take it with you on the plane.  When you don’t have a choice about being immobile, that’s a good time to watch.

But Olivia I don’t want to fall behind on my shows. In fact I like watching them LIVE when I can.  Fine you whiner I already thought of the solution to that AND it gets you moving.  Ready? Now here’s what you do with that money you saved: buy a gym membership.  There are a lot of cheap deals out there for 30-40 bucks a month.  Spend the money on online subscriptions and gym membership.  How does a gym membership help? Well with the exception of certain premium stations like HBO, big gyms with cheap fees like 24 hour fitness have cable subscriptions.  If you want to watch oh say, Glee on Thursday night at is actual broadcast time—go to the gym and use their television.  Hop on a treadmill and walk a light pace; you don’t have to break a sweat if you don’t want to.  3 miles an hour is fine—hell 2 if you’re really lazy and an annoying as fuck slow walker….  The point is you save money and instead of sitting on the couch eating, i.e. gaining weight while actively doing nothing; you can get a little bit of electrical activity in your legs and watch the show.  This way you aren’t munching away an entire bag of potato chips.  I mean we’ve all done it.  Instead you burn maybe 100 calories that hour, keep your metabolism awake and get to watch your favorite tv show for half the cost.

Genius no?

I think it is so shut up.  This plan works really well for people who just abhor cardio with a passion.  If you just can’t find the enjoyment in going for a run, cycling classes, aerobics or swimming and you need to distract your mind to get your body moving this is the perfect fix.  It’s not going to get you Spartan abs ala 300 and it won’t result in significant weight loss in the long run, but it will help you lose a few pounds or just avoid the late night vegetative stupor that comes with primetime tv.  If you hate gyms and can afford it then just buy a damn treadmill/bike/stair climber…whatever you prefer and put it in front of the tv but you better use it. Typically I see people buy equipment with this intent and get lured in by the seductive nature of their couches.  Just can’t resist those alluring fibers and springs….  I like the gym membership because it really forces you to go get moving.  You can’t sit on a couch and use the gym tv.  And for those channels that air our favorite shows but aren’t carried by the gym’s cable?  Well that’s where your PC tablet comes in handy.  I’m not going to tell you how to get ahold of Game of Thrones without a cable subscription but I know some of you have it so…get walking.

And for those nights when it’s cold, windy, and rainy and you just feel crummy and need to curl up on the couch…well how about a nice vegetable skinny soup?  It’ll fill your tummy without all the excess sodium and empty calories the bag of lays has AND it might be one of the few things that help you to avoid becoming what you eat.  Indulge in a sourdough roll with it since the soup is so light on calories and fat OR you can bulk it up a little more with rice or whole wheat pasta.  The choices are endless.

Italian Vegetable Soup

An Olivia Original Read more

Mar 29

I’m too sexy for this Pesach

Here’s a dirty secret about Passover: by now most of your Jewish friends are feeling the unpleasant pressure of days of eating crackers that consist of just water and flour.  It’s a pretty binding holiday if you take my meaning.  So I’m a tired, cranky and craving something…pruney.

Which means it’s a perfect time to talk about the Charoset on the Seder Plate.  So far we’ve explored the two vegetables, both fairly bitter, and the oh-so -delightfully constrictive Matzo.  You might be thinking that this whole thing pretty much sucks and why in the world would you want any part in it?  Well the Charoset is kind of the antithesis of these things.  It’s a sweet mixture of nuts, fruit, honey and wine and it’s absolutely everyone’s favorite thing on the Seder plate.  After dipping our horseradish in salt water to remember the bitterness of slavery, we then dip a second piece in this mixture to symbolize the sweetness of freedom.  This is in fact the subject of the third question the child is supposed to ask:

Shebb’khol hallelot en anu matbillin afillu pa‘am eḥat, vehallayla hazze sh’tei fe‘amim.
Why is it that on all other nights we do not dip [our food] even once, but on this night we dip them twice?

The first to remember our oppression and the second time to celebrate our freedom.  This mixture of fruits and nuts is supposed to be chosen because it resembles the brown mixture of mud and brick used by the slaves in their building of the Pyramids of Egypt.  I say supposed to because there’s another theory about the origin of the Charoset that I rather like: it’s sex.  On a plate.  I like this concept for many reasons, not just the obvious sweaty parts, and it does have some biblical bearing.  Charoset contains many of the items listed in the Song of Songs (also known as the Song of Solomon) which is essentially a love poem.  It’s short, one of the shortest books in the Old Testament, it’s Sweet, love poem dur, and it’s SEXY.  Seriously if you have an adult mind at all you won’t be able to miss some of the intense sexual imagery in the poem.  It’s commonly interpreted as a parable about the love of G-d for Israel or for Christians it’s about the love of Jesus.

The best argument I’ve seen for this is from an article in the Washington Post (2009) from Rabbi Arthur Waskow.  His argument in favor of the Song of Songs stems from lines like these:

“Feed me with apples and with raisin-cakes;

“Your kisses are sweeter than wine;

“The scent of your breath is like apricots;

“Your cheeks are a bed of spices;

“The fig tree has ripened;

“Then I went down to the walnut grove.”

It does sound like a recipe list for many a Charoset.

Why all the sex?  I mean Passover really doesn’t have much going on for it otherwise in the sexy department.  The story is kind of horrific and the matzo leaves your insides feeling like they’ve reached a capacity limit.  But let’s get real: before Passover, before Easter there was the Vernal, or Spring Equinox.  It’s got a bunch of different names for a slew of international “pagan” holidays but they all had one thing in common: fertility.  Tis the season for making babies.  I mean you didn’t really think bunnies and eggs had anything to do with Jesus did you?   Pagan religious rites are especially influential in modern day Christian ceremonies but we do see little tastes of them in Judaism as well.  Passover always occurs around springtime so it makes sense that at least a little of this would influence the holiday.

Or maybe I just happen to be a dirty minded person and I’m choosing to believe what conforms best to my world view.  Either way I’m tired and I think that like the Song of Songs, today’s post should be short and sweet and DONE.

I offer up to you one of the sexiest cakes in my repertoire—which also happens to be a dense, bricklike mixture of chocolate, nuts, fruit and brandy.  It’s Charoset on steroids.  This recipe originally came to me as Dorie Greenspan’s “Chocolate Armagnac Cake.”  This cake actually got her fired because she adapted the recipe at a restaurant from a raisin whisky cake to one using plums and Armagnac…without permission.  OOPS.  I have further altered it to make the recipe Kosher for Passover.  Instead of Armagnac brandy I use Mosby’s Slivovitz which is a Kosher for Passover Plum Brandy.  The recipe initially uses very little flour and I just replace all of it with either extra ground nut flour or some finely ground matzo meal.  I like using just nut flour because it also makes the recipe totally gluten free but either way you can’t go wrong.

 

Charoset Plum Brandy Cake Read more

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