Saturday, July 17, 2010

Saturday Throwback: Frugal Grocery Shopping for City Folk

Every Saturday, we post a piece from the CHG archives, which are kept on microfiche in the New York City Public Library's main branch, right next to a copy of the U.S. Constitution. This one's from December 2007.

(I want to apologize up front for the New York-centrism of this post. I do hope it helps others in metro areas, though, and I would love, Love, LOVE to get comments, feedback and suggestions.)

Since 2000, I’ve lived in seven apartments in three different boroughs of New York City. The rentals have ranged from a spacious three-bedroom in a riverside high-rise to a microscopic box adjacent to a dive bar. While I’ve truly liked almost every place, each has presented some interesting obstacles for grocery shopping. Since a lot of big city apartment-dwellers have probably met with the same hurdles, I figure I’d address a few and provide alternatives.

See, we urbanites face a unique set of issues when we buy food. Space is our main problem, meaning bulk buying, gardening, and canning can be very difficult, if not impossible. Transportation is another biggie. Lots of metro citizens don’t have access to cars. Public buses and subways are wonderful, but make it difficult to carry much of anything. Lack of access to fresh food is also a concern, since the nearest farm or farmers market can be miles away. Finally, there’s good ol’ price. Depending on the city or neighborhood in which one lives, a box of cereal can be twice the cost of one two miles away. Economics are tricky like that.

Fret not, though. All isn’t lost, as city-zens have two assets that suburban peeps and rural folk generally don’t: proximity and ethnic diversity. I live within a ten-minute walk of at least three major grocery stores, so circular sales can save me a lot of dough. What’s more, dozens of bodegas, Korean groceries, and polish delis line the streets of my borough, so I’m never at a loss for variety.

With those six areas (Space, Transportation, Lack of Access to Fresh Food, Price, Proximity, Ethnic Diversity) in mind, here are a few tips to making the most of grocery shopping and storage in Gotham. (Or Seattle.) (Or San Francisco.) (Or Chicago.) (“Or Boston,” The Boyfriend says.) (“And don’t forget Philly. It’s nice there. There’s a bell.”)

SPACE

Be creative with storage. Install high shelving. Snag a kitchen cart or pot rack off Craigslist. Pack food in places it wouldn’t normally go (under the bed, in the closet, etc). Draw up a floor plan of your flat and see where storage furniture can fit best. Any out-of-the-box thinking can help you stock and keep goods at home. Apartment Therapy: The Kitchen (now just TheKitchn) has some great ideas.

Make a deal with neighbors or roommates. I confess I’ve never done this myself. (New York is kind of isolationist that way.) Yet, if you have neighbors or pals you trust, you might be able to rent or barter for a shelf or two.

Try single pot, balcony, or window gardening. Impossible, you say? Look at this lady! And this one! And this … uh, this one doesn’t mention their gender, but look at ‘em anyway! You may never have that pumpkin patch you’ve dreamed of, but a batch of fresh basil is in reach. Rachel, the Cheap Healthy Gourmet, succeeded in growing said basil, as well as dill, and mint (mint, and more mint) in her place. Another roommate coaxed 48,000 Italian peppers out of our harsh Brooklyn soil. Even if you have the blackest of thumbs, it’s worth a shot.

Sign up for a bulk warehouse, but buy only what you can carry. Certain BJ’s and CostCo deals are unbeatable, but cramming a 128-oz. jar of mustard into an already-crowded cabinet is not gonna happen in most apartments. Instead of whole-hog bulk shopping, go every month or two and bring home only what you can lift. You’ll still score the deals, you can still use public transportation, and occupied square footage will be kept to a minimum.

TRANSPORTATION

Rent a car and split the cost between friends. A three-hour rental in the middle of the day can be relatively inexpensive and very helpful to a group that’s dividing the fee. If Enterprise or Avis aren’t feasible, lots of cities have services like Zipcar nowadays. For $8.50/hr, you can have a vehicle for as long as you like.

Snag an Old Lady Cart off of Craigslist, eBay, or the local Dollar Store shelf. You may ask yourself, “Where does that highway go to?” “What the crap is she talking about?” But if you’ve ever had a grandmother … or two … that lived/lives in Queens, you know exactly what an Old Lady Cart is. It’s this thing. Is it ugly? Yes. Will it make you look 175-years-old, even if you just hit puberty? Yup. Can it carry 49 lbs. of fresh cauliflower with a bag of laundry piled on top? You betcha. If you live more than a few blocks from a supermarket or your arms tire easily, the Old Lady Cart is the perfect go-to.

Bike it. If you have a cycle, go to town. Or rather, go to a place where there are cheap groceries. You’ll get a good workout, and it’s blessedly free.

LACK OF ACCESS TO FRESH FOOD

Visit available farmers’ markets. The USDA and Local Harvest have lovely sites on which you can pinpoint the farmers’ markets closest to you. Scout a few, figure out if the expenditure’s worth it, and proceed accordingly. In the city, it’s the closest you might come to a freshly-picked ear of corn.

Make friends with a butcher, fishmonger, or produce … uh, guy. Generations of New Yorkers have scored prime cuts of meat because they have friendly relationships with Buddy the Butcher down the block. Nobody knows food like the people who catch and cut it up for you. So, make a friend! Ask him (or her) what to buy! If you find his suggestions tasty and reasonably-priced, stick with him for life. Or at least ‘til you have to move again.

Ask a waitress, maitre’d or chef. Restaurant workers know where to buy the freshest, least expensive produce, meat, fish, and extras out there. If they’re any good, they have to. Speaking up, rattling off questions, and taking notes can point you in the direction of infinite and wonderful culinary discoveries.

Check out the Food Trust’s Supermarket Campaign. The New York Times recently reported that the rumors are true – calorie for calorie, junk food costs less than healthy food. It hurts low income earners the most. Based in Pennsylvania, the Food Trust is looking to combat the issue by making fresh vegetables and fruit available to people in the inner city. If you’re in the area and need the assistance, this could be a great boon to your savings.

PRICE

Use specialty and high-end markets sparingly. In Manhattan at least, Whole Foods seems to be competing with Starbucks for the 2007 Overpriced and Omnipresent Awards. If you’re in search of a pre-marinated rack of lamb to serve your boss and his grandmother, go nuts. But if you’re shopping for a can of beans and a 30-lb bag of rice, avoid fancy grocers at all costs.

Beware faux-organic stores. The booming gentrification of Brooklyn has given birth to a new breed of market. It’s the overpriced, quasi-gourment “organic” store, where there are few vegetables and a box of butternut squash soup will run $4. Try to avoid these places if possible. They might look nice, but it’ll cost a bundle each and every time. (A single cookie for $2.50? You gotta be kidding.)

Look for drugstore deals. Though they’re not cornucopias of fresh food, CVS, Walgreens, Rite Aid and other chains are staple extravaganzas. What’s more, they have sales and offers that few people know about. Crystal at Money Saving Mom and Kacie at Sense to Save have written extensively about these bargains, so start reading.

Shop at Target or Trader Joe’s. I’ve found that both these bigger box stores often have better values than local supermarkets. Knowing what to look for is key, though. If you can (and if they’re available) spend a few minutes taking mental notes of prices and foods you like. From cereal to wine to a dozen eggs, odds are you’ll find a good deal somewhere in there.

Follow all the rules that suburban and rural people do. Start a price book. Plan your menus ahead. Make lists. Shop for loss-leaders. Don’t buy groceries when you’re hungry. Avoid impulse buys. What works for the homeschooling mom of 37 will work for the single urbanite just out of college. (Except for the breastmilk stuff. Never mind about that.)

PROXIMITY

Scope your ‘hood. Every area I’ve ever lived in has held some pleasant culinary surprises. Smaller stores may not have a website or be listed in a city guide, but a stroll around the block can reveal that spice market you’ve been secretly hoping for.

Check circulars online and compare surrounding stores. Oh, sweet Google Maps. You used to just tell me my zip code when I forgot it after the 6th move. Now you can list every supermarket (with address and phone number) within a five block radius of my humble abode. You also connect to websites, which have circulars, sales, and special discounts. Google maps, will you marry me? The Boyfriend won’t mind. He likes your layout.

Hit up a variety of vendors for sales. Inside an hour or two, I can hit up three different markets, buying loss-leader weekly groceries at each. (BAM!) I know a lot of cities aren’t as tightly-packed as New York (where I live within ten feet of 47 families of eight), but urban layouts can mean lots of choices, which in turn mean big savings. Try the just-mentioned Google Maps to plot your plan of attack or space your shopping trips out over the course of a week.

ETHNIC DIVERSITY

Go ethnic. I’ve written pretty extensively on the wonders of ethnic markets, but their prices and selection are often unbeatable.

Visit stores out of your comfort zone. Are you a tiny Ohio woman who doesn’t speak a lick of Korean? Are you a born-and-bred Detroit native who wouldn’t know Arabic if it jumped up and gave you a wedgie? Different cultures may be, uh, foreign to us, but taking a walk in a different neighborhood can familiarize you with a unique cuisine and a whole new set of people.

Take a cooking class focusing on dishes from another culture. While they might cost a bit up front, cooking classes can pay off huge in the long run. Learning to prepare foreign dishes will open up your palate, provide more shopping (and saving) opportunities, and make friends and influence people.

That’s it. Again, I’d love to hear comments and suggestions. Thanks for reading!

(Photos courtesy of Flickr.)

Friday, July 16, 2010

Top 10 Links of the Week: 7/9/10 – 7/15/10

Sweet readers! I apologize for being kind of AWOL this week. (No Wednesday article! Ack.) Wedding planning is starting to really kick in, and our world is slowly being consumed by strapless bras and canapés. How did people do this before Excel spreadsheets?

Still, it’s a strong round of links this week with various tutorials, a coupla neat new sites, and a dashing finale. (Hint: The Old Spice Guy is involved.) Enjoy!

1) Wise Bread: 50 Healthy Foods for Under $1 a Pound
Wise Bread wins. They just do. (Pic from Natalie Dee.)

2) Washington Post: Kentucky town of Manchester illustrates national obesity crisis
If you’ve ever wondered how obesity affects and why it prevails in small towns, this moving, in-depth account of Manchester is the piece to read. The line about the intersection will tell you just about everything.

3) Casual Kitchen: Knowing When Not to Be a Food Snob
Sadly, the anonymity of the interwebs often means we foodies come off like raving packs of Comic Book Guys. (“Worst. Recipe. Ever.”) When do we hold back? When is it okay to unleash our inner elitists? Dan uses a fairly recent piece by Ratio guy Michael Ruhlman to discuss.

4) Surviving and Thriving: A big meal plus leftovers for less than a buck. (Hint: Let others do most of the cooking.)
Donna Freedman waxes poetic about potlucks. Most helpful? This gem: “Deviled eggs are a big hit because everybody loves them and nobody likes to make them.” Truer words, never spoken.

5) Urlesque: Annoying Cooks on the Web – a Field Guide
The title is a tad misleading; it should really be “15 Reviewers You Meet on Community Recipe Sites.” My favorite, and the one that makes me most crazy: The Ingredient Switcher. To wit: “I hated this recipe! I followed the instructions to a 'T' but instead of white flour I used cornstarch and I swapped the honey for chili powder. It was terrible"

6) New York Times: Hungry Girl Offer a Real Take on Diet Foods
NYT’s (first?) profile of Lisa Lillien echoes a running theme in almost all HG articles. The author is clearly wary of her endorsements and use of processed foods, but has to maintain a respectful tone out of deference to Lillien’s bagillions of followers. Despite that, it’s still one of the better Hungry Girl pieces I’ve seen.

7) The Kitchn
10 Things to Eat When You Return From Vacation
Quick, Easy Ways to Get More Vegetables Into My Diet?
You think you’re so cool, don’t you, The Kitchn? “Blah blah blah here’s another positive, incredibly helpful and thoughtful post with a bunch of pictures that put Ansel Adams to shame blah blah blah.” Yeah, we getcher point. Punks.

8) Kitchen Myths
Oodles of Alton Brown-type cooking myths, busted in no-nonsense style, presented ing Internet-circa-1996 style. I give this three Bill Clinton heads out of a possible four.

9) Marketplace: Farmers Market Guide – 20 Cities, Coast to Coast
Ooo … handy!

10) Bargaineering: How to Dry Fresh Herbs
Just in time! We inherited our friends’ CSA shipment this week, and it came with the most enormous bag of tarragon you’ve ever seen in your whole puff. Anyone for some Tarragon Pops?

HONORABLE MENTION

Jim’s Pancakes
Oh, yay! It’s amazing what you can do with a little food dye and some hungry children.

The Kitchn: Zucchini At Your Door? 12 Recipes to Help Eat It Up
Again? Again with the practical deliciousness? Harrumph.

Promo Machine UK: Discount Design - 23 Fantastically Vintage Coupons
Who wants $0.07 off a box of Life cereal?

Village Voice: Americans Getting Too Fat for Theater Seats
Hey! We’re still fat! Whee! On a related note: Has anyone seen Twilight: Eclipse? My sister and I have three questions:
  1. Why are these two supernatural, smokin’ hot dudes fighting over The Most Boring Woman in the World?
  2. Why is being turned into a vampire so bad? You live forever, receive awesome powers, and still get to have sex. I don’t see the downside here.
  3. Where was the eclipse?

AND ALSO

New York Times: On Facebook, Telling Teachers How Much They Meant
God, I love this story. Mr. Leogrande, this one’s for you.

BoingBoing: Goodbye Old Spice Guy
I will miss you most of all. SWAN DIVE!



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Thursday, July 15, 2010

Veggie Might: Chopped Salad Rules

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian. She continues CHG's No-Cook Month.

Chopped salad is my favorite way to eat salad. It’s so good, in fact, I’m going to put my vegetarian food blogger reputation on the line and say it’s the BEST way to eat a salad. People will argue that knife blades should never touch lettuce leaves, but I say, “I’m not listening, I’m not listening!”

There is only one difference between a chopped salad and a regular salad: all the veggies, beans, nuts, and extras are chopped and mixed together with the dressing so you get all the flavors in each bite. No huge, unruly leaf of lettuce that won’t fit in your mouth. No mounds of carrot and celery left at the bottom of the bowl when everything else is eaten. You get all the good stuff in every forkful.

Arguably, the way to achieve chopped salad perfection is to use a mezzaluna, a dual-handled, curved blade knife. But I try to follow Alton Brown philosophy number 1: No unitaskers.

Not to fear! You can still have a beautiful, delicious chopped salad with just a knife and a cutting board. And salad fixin’s. The trick is to cut the salad greens as well as the toppings. Say you’re working with a head of romaine lettuce:

1. Peel off a few leaves, wash, and dry.

2. Stack the leaves on the cutting board. With the tip of your knife, slice down the center vein, lengthwise. (Depending on the size of the leaves, you may want to slice the halves in half again.)

3. Roll the halves (or quarters) lengthwise and cut into thin ribbons.

4. Repeat until you have enough for the salad you’re making.

This trick works with spinach, green and red leaf lettuce, and any other large, flat leaf green. If you like mixed baby greens in your salad, just take a handful onto your cutting board and chop the way you would with fresh herbs.

When making a chopped salad, I like a finer dice for my toppings, but do what feels right. Here’s a great (and quick) video showing how to dice a red pepper. And if I’m adding a hard root veg, like a carrot, I’ll probably whip out the ol’ box grater.

Otherwise, it’s salad—though I’m told salad is not as simple as it seems. Turns out, there are plenty of people (my Charming Boyfriend, for one) out there who don’t know a head of lettuce from a candied walnut.

My mom always made a basic side salad of iceberg lettuce, carrots, celery, cucumbers, and green peppers. Only two of those remain in my current salad repertoire. But I understand that growing up in the kitchen and cooking regularly, enables me to combine flavors and textures without much thought.

There are only 2 rules to composing a perfect salad:
1. Use ingredients you like.

2. Combine complementary tastes and textures, like sweet and sour, savory (umami) and salty, smooth and crunchy.

For example, a traditional Greek salad combines savory, salty, and sour by bringing together stuffed grape leaves, feta cheese, olives, and red wine vinaigrette among the crisp romaine lettuce, tomatoes, cucumber, and red onion. Give these links a peek for more salad combo ideas.

This is one of my all-time favorite chopped salad combinations. When I first made this salad for a take-to-work lunch, I thought I’d invented fire. It's in heavy rotation around here, and with canned chickpeas, it's perfect for No Cook Month.

Chopped salad rules!

If you dug this post, point your shovel this way:
Kismet Salad
Relaxed Kale Salad
Strawberry and Avocado Salad

Veggie Might Chopped Salad
serves 4 as entrée or 6 as side salad


6 cups romaine lettuce (about 1/2 head), chopped to ribbons
1 small red pepper, finely diced
1 small red onion, finely diced
1 small carrot, grated
1 rib of celery, finely diced
1 cup chick peas, drained and rinsed
blue cheese or feta, optional
dressing of your choice (I’m partial to my homemade citrus vinaigrette.)

Instructions
1. Dice vegetables and mix with your hands in a large salad bowl.

2. Cut romaine lettuce into ribbons. (See numbered instructions above.) Combine with vegetables in salad bowl.

3. Add chickpeas to salad bowl and toss with your hands.

4. Sprinkle with blue cheese or feta if you like.

5. Dress at the table and serve. Enjoy the magical flavors of the chopped salad.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Per serving (totals/4): 97.8 calories, 1g fat, 6.25g fiber, 5.5g fiber, $.58
Per serving (totals/6): 65 calories, .7g fat, 4.2g fiber, 3.6g protein, $.39

Calculations
6 cups romaine lettuce: 48 calories, 0g fat, 6g fiber, 6g protein, $.50
1 small red pepper: 23 calories, 0g fat, 2g fiber, 1g protein, $0.37
1 small red onion: 20 calories, 0.1g fat, 0g fiber, 0g protein, $0.25
1 small carrot: 25 calories, 0g fat, 1g fiber, 2g protein, $0.16
1 rib of celery: 6 calories, 0g fat, 0g fiber, 1g protein, $0.08
1 cup chick peas: 269 calories, 4g fat, 15g fiber, 12g protein, $0.95
Totals: 391 calories, 4.1g fat, 25g fiber, 22g protein, $2.31
Per serving (totals/4): 97.8 calories, 1g fat, 6.25g fiber, 5.5g fiber, $.58
Per serving (totals/6): 65 calories, .7g fat, 4.2g fiber, 3.6g protein, $.39

Tuesday, July 13, 2010

Fresh Direct 20% Off Deal on Local Food

New York City-based readers!

We rarely do promotions here, but I used Fresh Direct for two or three years in the mid-aughts, and found it to be a reliable, convenient grocery service. I’m not receiving any compensation for posting this - I just like 'em.

It turns out, FD expanded their local food offerings pretty significantly, “and can now provide their customers with farm-to-table produce within 48 hours.”

I checked the Fresh Direct Local website, and there really is an impressive selection of local produce, meat, fish, dairy, and beer. (Ommegang! Rejoice!) There’s even a map of where everything comes from.

Bonus: Now until the August 31st, 2010, they’re offering a 20% discount on Local Market purchases. The code is: SUPPORTLOCAL, and you just have to enter it when you check out.

(Needless to say: “May not be combined with any other offer. All standard terms and conditions apply. Void where prohibited. Offer is non-transferable.”)

That’s it! Enjoy the meals, locavores!

Ask the Internet: Favorite Smoothie Recipes?

This week’s Ask the Internet is brought to you by yogurt, bananas, and the letters S, M, O, O, T, H, I, and E.

Q: Our kitchen awash in summer fruit. Berries have arrived with a vengeance, and stone fruits are just starting to trickle on to our shelves. I’d love to smoothie-fy some of these guys, but don’t have that much experience in the field of blended yogurt drinks.

Readers, what are your favorite smoothie recipes? I’d love some that use said fruits, but will gladly make anything. Grazie!

A: This one’s from me, so it’s all up to y'all today. Fire away (puree away?) in the comment section. And thank you!

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Monday, July 12, 2010

White Bean and Roasted Red Pepper Vegetable Wraps with Spinach. (Oh, and a Little About TV.)

Today on Serious Eats, Marinated Mushroom Salad, another fine entry in our No-Cook pantheon of goodness.

As a break from talking about A) how hot it is, B) how much we’re perspiring, and C) how it’s currently possible to cook tuna on the streets of NYC, I’m going to talk about D) television. Yay!

(This isn’t meant to detract from today’s recipe – a stunningly easy, very tasty no-cook red pepper and white bean wrap. I’m just feeling punchy.)

I tend not to watch a lot of TV, but it’s a good time when the mood strikes. Since we don’t get cable, we rent Netflix DVDs and take in a few episodes of one show in a single evening. It’s kind of like watching a really long, really good movie over a few nights. It’s how we discovered both Friday Night Lights and Mad Men, which we now quote constantly, to the detriment of actual original language.

Anyway, for kicks, I thought I’d compile my top ten single TV episodes, ever. In history. Of America. Readers, do you agree with any of them? What are your favorites? The comment section is wide open. I think this’ll be a good one.

(Needless to say, there are spoilers ahead. Read with caution. Oh, and try the wraps. They’re good.)

1) The Sopranos – “Long Term Parking”
I am of the opinion that this is the greatest hour of television ever made, and it’s 99% due to Drea de Matteo’s performance as Adriana La Cerva, the FBI-informant girlfriend of gangster Christopher Moltisanti. (She won an Emmy for her troubles.) There’s one scene in which she appears to be escaping from certain death, only it turns out to be a dream, and I think I stopped breathing for about 20 minutes. Sopranos fans, you know what I’m talking about.

2) Six Feet Under – “Finale”
You know how super solid shows seem to mess up their series finales? (See: Seinfeld, The Sopranos, etc.) Totally not the case with SFU. They wrapped it with a pitch-perfect montage that echoed a major plot device within the show, and made me openly weep for about four days straight.

3) Roseanne – “War and Peace”
Sullen, smart, and just trying to navigate adolescence, Darlene Conner was my hero growing up. This episode, she bails her father out of jail after he decks her aunt’s abusive boyfriend. Sara Gilbert kills it. (Other Roseanne contenders: “A Stash From the Past” and the one where Jackie and Roseanne’s dad dies, if only for this scene. Man, Laurie Metcalf is the best.)

4) The Office – “Casino Night”
Yeah, there’s the whole PB&J scene at the end, which catapults this season finale into the canon. But it’s what comes before that makes this Season 2 episode truly outstanding. Every character, from Creed to Bob Vance, have wonderful scenes. Steve Carell/Michael Scott anchors the whole shebang with the funniest imagined love triangle, evah.

5) Friday Night Lights – “The Son”
Why isn’t anyone watching this show? EVERYONE should be watching this show, if only to see Zach Gilford’s portrayal of Matt Saracen, the put-upon second-string quarterback who deals with indignity after indignity with the patience of Job. Here, Matt confronts the death of his dad with heartbreaking confusion and characteristic sacrifice.

6 & 7) The Simpsons – “HOMR”/”Treehouse of Horror IV”
Man, it’s so hard to pick just one. So here are two. The first is largely about the relationship between Lisa and Homer, which always guarantees a good plot. The second is, IMHO, the best of the show’s Halloween episodes, not least because of the hilarious Dracula parody. (“Oh, Lisa! You and your stories! ‘Dad, Bart is a vampire.’ ‘Beer kills brain cells.’ Now, let's get back to that... building thingy... where our beds and T.V... is.”

8) Friends – “The One With the Embryos”
While the first three seasons produced some classic television, Friends really started firing on all cylinders in Season 4. Phoebe was still a sweetheart, Ross had not yet become a shrill drip, and even Monica had moments of hilarity. This episode, in which the girls engage the boys in an all-out trivia war, is the best of the whole series. Miss Chanandler Bong agrees.

9) The Wire – “Misgivings”
A shockingly violent act committed by Chris and Snoop (the scariest henchman and henchwoman in all of television) binds Michael forever to Marlo’s organization. Really, all of Season 4 is exemplary TV, but few include such an obvious turning point for one of the major characters. Horrifying and riveting.

10) Mad Men – “Guy Walks Into an Advertising Agency”
Aesthetically, it’s easy to like Mad Men. The people, clothing, and sets are all meticulously gorgeous. Emotionally, it takes a little longer to engage. I wasn’t fully in until this episode of Season 3, in which a dippy secretary runs over a bigwig’s foot with a lawnmower at the office. High stakes, personal connections, and hilarious dialogue make it the best in the series.

HONORABLE MENTIONS
Community – Paintball episode
Undeclared – the one with the dolphin noises
Planet Earth – the one where the shark eats the seal in one bite

Readers, what about you?

~~~

If you would like this recipe in your stomach, you might also quite enjoy ingesting:
~~~

White Bean and Roasted Red Pepper Vegetable Wraps with Spinach
Serves 6.
Adapted from Supermarket Vegan.


1 (15-ounce) can white beans, rinsed and drained
1 (7-ounce) jar roasted red peppers, drained thoroughly
1 or 2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1 medium-large clove garlic, minced
1/2 teaspoon salt
Freshly ground black pepper, to taste
6 8-to-10 inch flour tortillas
A few handfuls baby spinach

1) Combine beans, peppers, lemon juice, olive oil, garlic, salt, and pepper in a food processor. Puree.

2) Divide the mixture amongst the tortillas (about 1/4 to 1/3 cup each). Spread, leaving a 1-inch border around the edges of each one. Add a few spinach leaves to each.

3) Roll ‘em up.

4) Cover and refrigerate at least 30 minutes. Serve cold.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
218 calories, 5.5 g fat, 4.8 g fiber, 8.7 g protein, $0.76

Note: My (Tropical brand) tortillas come in at only 100 calories each. Your calculations may vary, depending on your wraps.

Calculations
1 (15-ounce) can white beans: 536 calories, 1.4 g fat, 22 g fiber, 33.3 g protein $0.89
1 (7-ounce) jar roasted red peppers: 35 calories, 0 g fat, 0 g fiber, 0 g protein, $1.39
1 or 2 tablespoons fresh lemon juice: 6 calories, 0 g fat, 0.1 g fiber, 0.1 g protein, $0.50
1 tablespoon extra virgin olive oil: 119 calories, 13.5 g fat, 0 g fiber, 0 g protein, $0.12
1 medium-large clove garlic: 4 calories, 0 g fat, 0.1 g fiber, 0.2 g protein, $0.05
1/2 teaspoon salt: negligible calories, fat, fiber, and protein, $0.01
Freshly ground black pepper, to taste: negligible calories, fat, fiber, and protein, $0.01
6 8-to-10 inch flour tortillas: 600 calories, 18 g fat, 6 g fiber, 18 g protein, $1.07
A few handfuls baby spinach: 6 calories, 0 g fat, 0.7 g fiber, 0.3 g protein, $0.50
TOTAL: 1306 calories, 32.9 g fat, 28.9 g fiber, 51.9 g protein, $4.54
PER SERVING: 218 calories, 5.5 g fat, 4.8 g fiber, 8.7 g protein, $0.76

Saturday, July 10, 2010

Saturday Throwback: Fear Itself

Every Saturday, we post a piece from CHG's archives. This one dates back to July 2007. What a nice month that was.

I have dinosaur hands.

They’re not green or scaled, and they don’t have that weird, hooky claw. Instead, they’re microscopic, pretty close to inoperable, and noticeably out of proportion with the rest of my body. When coupled with my stunning lack of coordination, they make certain tasks a bit tricky, if not extremely frightening.

Up until last year, the scariest of those challenges was operating a knife. I could never secure the right grip or put enough strength behind a chopping motion. Cleaving a piece of meat was an effort, and dicing vegetables took longer than Das Boot. On the rare occasions I cooked, I inevitably got tired and embedded a blade in my thumb.

Abundant blood loss and intense fear of further self-mutilation drove me to seek food elsewhere: the college dining hall, the work cafeteria, Burrito Loco across the street – anywhere but my own home. Finally, when the expenditures started piling up (see this post), I gave in and signed up for a Knife Skills class.

The three-hour session was a revelation. I learned technique and economy of movement. I found out why a big knife is better than a little one, and the difference between a julienne and a chiffonade. I saw how an onion could fall into a million tiny pieces with just three accurate slashes. Yet, these discoveries were nothing compared to the big one.

Turns out, the dread of slicing my fingers into Vienna sausages was representative of a much greater cowardice: essentially, I had been afraid of the kitchen.

What if I picked up a hot pan on the wrong end? What if my knuckles got caught in the cheese grater? What if the dirty dishes became insurmountable? What if I poisoned my parents?

What if I made something, and it was terrible?

I have Conan O’Brien’s commencement speech to the Harvard Class of 2000 hanging on my wall at work. In it, he says (and this is a wee bit paraphrased), “Every failure [is] freeing … Fall down, make a mess, break something occasionally.” Emboldened after Knife Skills, I endeavored to apply this idea to the kitchen.

Now it’s year-and-a-half later, and things are a little different. I’ve cooked some truly vomit-inspiring meals. I’ve washed more plates than God. I can play tic-tac-toe in the burn marks on my wrists. But I’ve also churned out some pretty decent food, an achievement unthinkable to me in 2004. I recognize I’m still not a great cook, but hell – it’s a work in progress.

And maybe that’s one of the secrets to good, inexpensive, nutritionally balanced food: getting over your fears. I’m working on it, dinosaur hands and all.