For Matt

This one goes out to my #1 fan, Matt Waring of Fairfax, VA. In an email to my mom this morning, I shared what has become one of my favorite recipes. It's easy AND vegetarian. Check it:

Hey Mom-bo,

I'm at a new coffee shop downtown called Vecino's with my friend Josh and I thought, while I'm thinking about it, I'd fill you in on my latest dairy/grain pursuit. This recipe is from the Vegetarian Suppers book you guys got me (which has been a great piece of literature!) and it's a great alternative to your standard box mix.

What You'll Need:

- 1 lb of your favorite pasta

- 2 c of your favorite cheese

- 3 c of milk (i used 1% but i think skim would be just fine)

- 3 T of all-purpose flour

- 3 T of unsalted butter

- 1 c of bread crumbs

- Aromatics (1 slice of onion, 1 clove of garlic, 1 bay leaf)

- Salt & Pepper

1. Preheat the oven to 350.

2. Get some water going for the pasta. Salt the water if you wish and cook the pasta unti it is nice and al dente. Strain the pasta and rinse it with hot water to stop the cooking process.

3. In a sauce pan, heat the milk with the aromatics until it begins to bubble around the edges. When bubbles begin to appear, remove the milk from the stove and let it steep with the aromatics for about 10 minutes.

4. In a separate sauce pan, melt the butter. Add the flour, mix, and then add the hot milk through a strainer.

5. Whisk the sauce vigorously until it begins to thicken and then cook for 2-3 additional minutes.

6. Then, grease a 9x13 casserole dish. Pour the pasta into the dish and add the sauce and about half of the cheese on top of it. Mix everything together and then add the other half of the cheese to the top of the pasta. Sprinkle the bread crumbs on top of the cheese, wipe the sides clean, and throw it in the oven for 25-30 minutes.

7. Enjoy!

This might be good served with a simple spinach salad with some cut up peppers, celery, and carrots with a simple oil/vinegar dressing or even just some steamed zucchini. Your call, but I always envision something colorful and vegetably (so predictable, i know). If you can swing it, try whole wheat pasta too for some extra protein and fiber. A good serving size here might be a cup or a cup and a half. Happy Eating!

Love,

Chef Booj

Week Five (?): Remorse, Recap, Reactivation

Good afternoon friends!

It's been far too long since I last posted on this blog and for that I sincerely apologize. I don't have a good excuse so I'm just going to get down to business:

This week, as I was scratching my brain for ideas, I read the description for this blog that you'll see on the right side of the page. I realized that I have shared advice and success, but I have yet to let you on to my failures. That's right, even I don't always mind my peas and carrots, and it's important that you know this. Eating vegetables in college, and even society in general, is a challenge that we all have to struggle against. However, there's no need to lose hope. Hopefully over the last few weeks I've gathered some pearls, amidst my veggie vices, that I can share with you!

The Veggie Sandwich
A few weeks ago, I checked out a book called "Vegetarian Cooking for Everyone" by Deborah Madison. There's a chapter in this (fantastic!) book all about vegetarian sandwiches. This is an expanse in the food world that I had yet to traverse. Fortunately, it was time for a grocery visit anyways so it was easy to pick up some veggies to get started. I've put together a short list of veggies (and other delicious items) that I found to work very well on such a sandwich. It reads as follows:

1. Bell Peppers (green, yellow, red, or orange; sliced)
2. Cucumber (sliced any direction or shredded)
3. Spinach
4. Lettuce
5. Onion (cooked or raw)
6. Zucchini (cooked)
7. Cheese (there are many!)
8. Light Mayonnaise
9. Mustard

When constructing these sandwiches, the world is yours. You can layer things however you want on wheat or whole grain bread and you're in for a tasty, healthy treat! If you're feeling super ambitious try a low-fat cheese like provolone or low-fat cheddar, or try putting everything in a wrap! If this is replacing your regular sandwich (which would make sense), be sure you're adding cheese and maybe a little mayo to retain the satiety value.

Week Four: The Farmers Market

Sorry to all those who were expecting this week's post to be on time. School has been a little more demanding lately and unfortunately my studies trump my blog :-/...
Anywho, this week I want to talk about the Farmers Market at Minnetrista! Why? Because it's a great place to get fresh, cheap, and quite delicious vegetables. So unless you think you can beat 10 baby Summer Squashes for $1, you'd better listen up. As you may or may not have read last week, fresh, organic veggies can be very good for you and this market is the perfect place for them. Not only are they fresh, they're also local, which means less pollution from shipping and more support for our community (which needs all the support it can get!).

Here's a link to their website, outlining some basic information such as time and place:
http://www.minnetrista.net/Experience/Shopping/FarmersMarket/index.html

It's a great atmosphere whether you go Saturday or Wednesday. I've been several times and it's a lot of fun to walk around and see all the vendors and what they have to offer. Sometimes I'll go with friends and that's even better! It makes for a great way to kick off your Saturday and your week of eating delicious vegetables ;-)
And for all you who don't live here in Muncie, I would strongly encourage you to check out the famers market in your area!

Week Three: Outrageous Organics?

Hello once again,
Welcome to the third, and quite charming, installment of Mind Your Peas and Carrots. This week I thought I'd mix it up a little. Instead of a recipe, I'm gonna put some knowledge on you guys. We all know organic foods are a pretty hot topic these days, but is everything you hear true? Are organic foods really all they're cracked up to be? And how do they measure up to conventional foods? What are the pros and cons? Well it just so happens that I was poking around the ADA (American Dietetic Associations) website and found some interesting stuff. Before I get started, however, I'd like to lay down a clear definition of what it means for a food to be organic. An organic food is a plant or animal food produced without the use of growth hormones, anti-biotics, or petroleum-based, sewage-based, and sludge-based fertilizers. And now, the following is a summary of my findings:


1. Though some organic fruits, vegetables, and juices may contain more phytochemicals (anti-oxidants and polyphenols) than their conventionally grown counter-parts, the verdict is still out on the topic. Researchers are still debating back and forth about nutritional value from both sides.

2. Organic meats may reduce human anti-biotic resistance and air and water pollution. Lots of animals being raised for the slaughter are given anti-biotics and some make it through processing and into your hamburgers.

3. In an ongoing study (research is still being conducted), researchers found that consuming organic dairy products can help lower the risk of eczema in the first two years of life. Both the young child and the pregnant mother benefit from the effects where the omega-3 fatty acids found in this organic products play a role in prevention.

4. Organic farming offers lots of ways to prevent pesticide exposure in food and water supplies everywhere.

5. Organic farming methods support a more sustainable food system. They can help in reducing soil erosion and rehabilitating poor soils.

6. The organic food market has helped integrate smaller and medium size farms into high-value food sales. Large farm have also been able to come into the same system, perhaps leveling the playing field.

7. Organic pollination relies on insects and other animals, while conventional farming increasingly relies on pesticides that damage and kill these pollination agents.

8. Organic farming offers many opportunities to reduce greenhouse gas emissions. Organic farming techniques require much less energy and "Humus (the well-decomposed part of soil organic matter) helps mitigate climate change by sequestering carbon and acting as a sink (e.g., by removing carbon dioxide from the atmosphere and fixing it in the soil)".

9. Organic farming environments tend to be more biodiverse, preparing them for erratic weather patterns and pest problems that are predicted to come along with climate change.

So it would seem that springing those few extra bucks at the grocery might be a good idea after all. Though it's hard to ignore the fact that organic foods don't last as long, I think it's still even worth an extra trip to the store every week. Hopefully this information was both stimulating and beneficial. If you have any thoughts or information on organic food, from either side, go ahead and leave a comment! If you'd just like to leave a comment, you're absolutely invited to do that too! And so, with that, I bid you adieu and another happy week in September!

Week Two: Salaciously Splendid Spinach Salad!

Good Afternoon!

I’m back for the second installment of Mind Your Peas and Carrots with this week’s theme: Salaciously Splendid Spinach Salad. Have you ever caught yourself wondering how in the world you’re going to get your dark leafy greens at any point during the day, week, month, or eon? Look no further, friends (even if you’re fairly normal and don’t find yourself wondering anything of the sort).

This weeks ingredients are a bit more extensive:

1. Baby spinach (comes in a bag at your local grocery)
2. Olive/Canola oil
3. Red Wine Vinegar
4. Basic knowledge of arithmetic
5. Your favorite veggie(s) or fruit(s) (optional)

And here’s what you do with all that stuff:

1. Measure out 1 cup of baby spinach and put it in a bowl. I don’t usually cram it in tight when measuring, but don’t skimp. If you don’t feel like measuring, then don’t. You put in as much spinach as your heart desires.
2. Add your other vegetable(s) or fruit(s) if you have them, the more the merrier! Sometimes I’ll slice up some carrot, cucumber, or tomato. Heck, if you’ve got some grape tomatoes on hand just toss them in. I have yet to try fruit, but from what I’m told, vinegar helps to accent sweet tastes. (Don’t panic if you don’t have any of these things, it’s still quite tasty and nutritious with only the spinach!)
3. Now, measure one tablespoon (the bigger spoon if you don’t have measuring tools) of oil (olive or canola) and about a half-tablespoon of vinegar. If you don’t feel like measuring, just eye-ball it. The ratio is 2:1, oil to vinegar.
4. Now, get in there with your fork (or your hands) and toss it up for a delicious and easy salad PACKED with good stuff!

What good stuff? Why, I thought you’d never ask! (for the sake of length and readability, I’ll just name a few)

• Dark leafy greens, like spinach, are rich in many things but one of its most notable benefits is the B-complex vitamin Folate. Folate is an extremely important part of the diet of any young woman of child-bearing age as it prevents many birth defects such as spina bifida (“split spine) and anencephaly (“no brain”). Folate may also be involved in preventing cancer!

• Dark leafies (along with carrots mentioned above!) are also a source of Vitamin A. This vitamin has many benefits, including the support of good vision and healthy skin (protected against the sun’s rays!). Also, the provitamin A, Beta-Carotene, also exhibits anti-oxidant qualities (anti-cancer).

• Some oils, such as olive and canola, contain high amounts of Monounsaturated Fats. These fats, unlike saturated or trans fats, can be extremely beneficial. They are known to lower bad cholesterol levels, lower blood pressure, and, due to their chemical structure, prevent clotting in the arteries. These oils even provide certain phytochemicals that act as anti-oxidants.

• Lastly, vinegar can be most recognized not necessarily for what it is, but for what it is not. In a half-cup of mayonnaise, which is a common salad dressing base, you’re looking at about 800 calories, many of them from saturated fat (bad). The same half-cup of vinegar is only 25 calories with no fat at all! Vinegar also adds that extra flavor or bite that you might usually credit to salt, but without the salt! Too good to be true? It gets better. Vinegar even helps your body absorb minerals, namely calcium, when it enters your digestive system!

And so, there you have it: another nutritious, easy, time-conscious, and relatively cheap way to get more veggies into your diet. You’re getting at least one serving with the spinach alone. And don’t let this dressing stop on this salad. Throw a small Tupperware container in your bag with some of this stuff made up next time you head to McDonalds or even Olive Garden! Experiment with different oils and vinegars, fruits and veggies, or even add some nuts to your salad! The possibilities are endless and the benefits are finite, but great in number!

Week One: Steamy Squash

When I was much, much younger, my mother would make effort after hopeless effort to get me to eat squash. Those weren't my fondest memories, but one thing I do remember is one of her favorite ways of preparing it. The best part is, it's so easy even a [college student] can do it!

Here's a list of ingredients to get us started:

1. 1 medium or large yellow squash or zucchini
2. water
3. 3 minutes of your time
   

I hope that list isn't too overwhelming, because its about to get a lot more intense.

1. Slice your squash/zucchini up into 1/2 or 1/4 inch pieces
2. Place your tasty-morsels-to-be into a microwave safe dish (bowl, measuring cup)
3. Fill 1/3 of the way with water
4. Throw (though I advise something more gentle) your dish into the microwave and nuke for 2-3 minutes (perhaps while you're waiting for your pizza in the oven)
   
5. Voila! The Incredible Edible [Vegetable]!

Now before you have a fit, let's talk about a few things. First, you might be thinking that these aren't going to taste very good. They don't taste too bad, but I can't blame you. Here's where your own creative genius kicks in:

• Try adding a pinch of seasoned salt, regular salt, and/or your favorite spice to the mix before microwaving, allowing the flavors to "get all up in it"
  
• Try a tablespoon of olive oil and some red wine vinegar after they're done cooking

Any way you cut it, sprinkle it on, or nuke it, you've just acquired 2 full servings (about a cup) of vegetables! How good do you feel?? And remember, you don't have to use these particular vegetables as this steaming method also works with things like broccoli, green beans, and anything else you can think of that might be good steamed. Play around with it and see what works best for you. After all, this is your health (and taste buds) we're talking about.