Farm to Table: Spaghetti alla Cinese

Worthy of a magazine cover...
photo by eating partner, Delwin L. 

Legend has it that 13th Century traveler Marco Polo brought back what is now known as pasta from his travel to China. Whether that's a true story or a mere sensationalized tale, pasta is popular outside of just Italy. Spaghetti alla Cinese, or Chinese Spaghetti, is a homage to the legendary Chinese influence on these noodles. It marries whole wheat spaghetti with modernized Chinese flavors using sweet soy sauce, spring onion, and Japanese mustard. The result is a light yet satisfying meal appeals to the eyes and palate alike.

Freshly picked produce from the farmers market lend bright flavors to this dish. But feel free to substitute any of the veggies with whatever's available at the market. Julienned bok choy will work well when squash isn't available, and bean sprouts will be just fine in place of pea sprouts.This version is vegan-friendly but grilled chicken or shrimp may be added to nudge meat-lovers to try this dish.

To Lend a Helping Hand

As my friend was in a packing frenzy in anticipation of next week's move, I offered to take dinner off her to-do list by bringing dinner to her. Not a grand gesture by any means, but it's the most intimate and pragmatic way I know how to show people I care about them. Truthfully, food can say so much more than the best card you can find at Hallmark.

Wanting to bring something homey and comforting, I immediately thought of lasagna. There's something calming about layering my favorite ingredients and finding melty mozzarella laced with marinara oozing from each layer. But being a dietitian, I have a (robust) tendency to tweak recipes to give them a nutritious reincarnation.

This dish isn't big on looks, but it's mighty big on taste (as confirmed by my "taste panel")! Because it's pasta-less, Lasag-touille is suitable for those who have to watch their carb intake or follow the Consistent Carbohydrate Diet (CCD) to manage diabetes. And might I add it's a terrific way to use up leftover veggies in the bottom of your crisper drawer.

4-Minute Egg and Apple Salad

I can sense the skepticism across cyberspace already... eggs and apples?!?  I didn't think they belong together either, but somehow runny yolks manages to be friends with pretty much every food (not sure if they can be pals with chocolate though).

2011: Year of the Veggies

Chinese/Lunar New Year is just around the corner, and in Chinese zodiac, 2011 is year of the rabbit. In the culinary realm, 2011 might be known as Year of the Vegetable. Cue applause from veggie supporters everywhere!

Meatless Monday: Stuffed Spaghetti Squash

In college, my nutrition professor affectionately called the holiday season "National Overeating Month." I remember thinking "the old man by the podium is a Holiday Food Gringe!" Then 10 seconds later, I realized how much truth there was to his statement. I certainly did my fair share of overeating (a lot of which were junky treats) this past month. It's as if the liberation from school liberated my eating habits, too.

So my redemption came when I attended a pot-luck party. Expecting half a cow and a quarter of a lamb to be on the dinner buffet, I purposefully brought a vegetarian dish to balance things out... just a tad. My dish was also a vehicle for injecting some healthfulness back into my own holiday eating spree.

Meatless Monday: Quinoa, Spinach & Butternut Squash

During my routine restaurant Yelping (which has quickly turned into a favorite pastime of mine), I stumbled upon Huckleberry. It boasts a menu that was thiiiiiis close to convincing me to brave the LA traffic and drive across town to get to. Specifically, I had been eyeing the "Quinoa, spinach & butternut squash with two sunny side up eggs" on the breakfast menu. Yes, quinoa for breakfast! What a brilliant concept... and absolutely wholesome and nutritious! Then Lynn over at The Actor's Diet posted about the exact dish that had tantalized me for almost a whole week.

Meatless Monday: Dollar and Sense of Eating Less Meat

Meatless Monday: Curry Hummus

Inspired by the amazing curry garbanzo dip at San Francisco's Firefly, I attempted my own version on this Meatless Monday.

3 ingredients: organic canned garbanzo beans, curry simmer sauce, and cilantro. Nothing more and nothing less. Key is blanching garbanzo beans to get rid of the slime and canned taste. Also, cilantro should be washed and dried with paper towel so the dip won't become watery.

Another creation using only TJs products.

Hiatus

In the past week, life has outran me and left me trailing behind in the dust. A blogging hiatus was in order if I wanted to get my life, well, back in order. Amidst all that, I've been trying to keep up with foodist knowledge with Michael Pollan. Once again, he has amazed me with his brilliance via In Defense of Food. 

At this point, I can safely declare that he has influenced my perspective on food more than all my grad school nutrition classes combined. His ideas encourage people to develop healthier relationships with food (note: not nutrients) and to be critical of our government and food manufacturers.

One of his manifesto is that eating more plant foods is good for us, and he made his point by illustrating the dependence most Americans have on meat. "Each American now consumes an average of 200 pounds of meat a year", and most of "that meat comes from a highly industrialized food chain." To better grasp that figure, a pig with all its bones and organs weighs about 125 pounds- 75 pounds shy of all the meat we might be consuming in a year. Yowza.

Besides Pollan, other visionaries before our time have talked about the benefits of eating more from plants. One of them being Thomas Jefferson who "recommended using meat more as a flavor principle than as a main course, treating it as a 'condiment for the vegetables'." A righteously apt advice for this Meatless Monday and future ones.

Artwork credit: austinkleon.com/tag/bookshelf

Insalata Caprese

Not that the well-loved and divine Insalata Caprese needs a makeover, but the heirloom tomatoes in this version take this dish to the culinary heights that it truly deserves!

Fresh sweet basil 
Heirloom tomatoes 
Lemon boy tomatoes 
Marinated mozzarella balls
Balsamic vinegar with a pinch of sugar and salt, reduced until thick and syrupy

Take advantage of the amazing varieties of tomatoes available during the summer by giving this definite crowd and taste buds pleaser a try on this Meatless Monday!

Meatless Monday: 30:70 Quinoa Frittata

Ever since college, I've grown to love one-pot meals. Instead of ending up with a sink load of pots to wash after dinner, I can spend the time to do more productive things (i.e. hit the books, ha!). Even for those who are beyond their college years, one-pot meals are still great time-savers.

The 30:70 quinoa frittata (pictured above) is the latest addition to my one-pot wonder recipes. It combines loads of veggies with protein- and fiber-rich quinoa, all of which are blanketed by amazing, incredible eggs.

The ratio 30:70 refers to the number of egg yolks versus egg whites. Yolks are great sources of protein and vitamins, but they are also loaded with calories and cholesterol. Using less yolks makes the normally rich frittata less dense and heavy.

Eggs, 2 whole eggs & 5 egg whites 
1/2 to 3/4 cup veggie stock 
3/4 of large onion, diced
3 cups fresh broccoli florets (larger florets should be halved or quartered)
1 cup corn (fresh, frozen, or canned will do)
1/2 medium carrot, shredded
1 cup mushroom, diced or sliced 
1/4 cup of chopped cilantro 
1 1/2 cup cooked red quinoa (leftover works well)
Gruyere cheese, shredded 
Salt and pepper to season

• Cook quinoa with veggie stock per directions on package.
• Sauté veggies except for carrots in an oven-safe pan that has been sprayed with oil (like an oil mister).
• Beat eggs until fluffy, add veggie stock and lightly beat to incorporate.
• Add quinoa into pan when veggies have softened.
• Sprinkle shredded carrots over top. 
• Pour egg mixture evenly over veggies and quinoa. 
• Cook over medium-low flame. Uncovered for about 3 minutes and cook for 5 more minutes with lid on.
• Sprinkle shredded cheese and cilantro over the half-settled frittata. 
• Place pan on a middle rack in the oven. Broil (low setting) until egg complete sets and cheese is golden brown.

Yields 2 pans of frittata

Extra tip: Cast-iron skillet has an amazing way of imparting great flavors on the food it cooks- a great tool to use for this dish (and it's oven-safe!).

Substitute your favorite veggies or use different combos to create new variations of this 30:70 quinoa frittata on this Meatless Monday!

Meatless Monday: Super Seed

Having fallen in love with quinoa (keen-wah) for a few months now, I've just learned that it's actually a seed, not a grain! (shame on markets mislabeling this seed with "whole grain quinoa" labels) These super seeds come in black, red, and white. But are there differences between different color of quinoa?

Aside from offering lots of fiber and protein (see Meatless Protein), quinoa also contains B vitamins, calcium, iron, and phosphorus. There aren't significant differences between the colors so just choose the color that fancies you the next time you shop for this amazing meatless protein! Quinoa is also gluten-free by nature, making it a nutritious option for those who are gluten-intolerant or have Celiac's disease.

As far as taste goes, I prefer red and black quinoa over the white variety because they have a nuttier flavor. Texturally, the red and black seeds are chewier than their white counterpart. Quinoa can be served as a side dish, in salads, or even eaten as a breakfast cereal!

Thanks Alison W. for provoking my curiosity about different colored quinoa!

Fun fact: The word quinoa meaning "The Mother Grain" originated from Quechua, the language of the indigenous people of South America.

Photo credit: chieftainwildrice.com

Unhappy Animals = Unhappy Us?

** This video contains graphic images. Please view at your own discretion. 

It's no secret that most farm animals are treated without dignity, love, or mercy everyday. They're bred purely to be eaten by another species- the same species that inflict continuous pain upon them before being slaughtered. If I were an animal on a factory farm, I think I would die from various illnesses long before I reach the slaughter house gates.

Emotions and feelings are a type of energy. According to the law of conservation of energy in physics, energy is neither created nor destroyed. So then where is all the farm animals' sadness and despair going? Is the negativity being transferred to those who kill them and consume them. A piece of skirt steak with a side of depression? No, thank you.

In an utopian society, every animal would be treated with respect and not just those we consider as cute, fuzzy pets. As much as I support and admire those who have committed to vegetarianism and veganism, I have yet to match their level of commitment. Until then, here are some practical tips for my fellow omnivores to become more educated consumers and allies of farm animals everywhere!

1. MEATLESS MONDAYS is a good start.

2. BECOME A FLEXITARIAN. Only consume animal protein when your body demands for it.

3. SHOP WITH A CONSCIENCE. Purchase meat, egg, and dairy products that have been humanely treated. Look for labels like "free-range", "cage-free", "hormone free", and "grass-fed."

4. BEFRIEND YOUR BUTCHER. Whether it's at the meat counter, farmers market, or on the actual farm, these professional meat handlers know their meats and can tell you where the animal came from.

5. MAKE A REQUEST for humanely raised meats and animal products if they're not already available at your local market.

6. LEARN AND TEACH. Do some research about where your food comes from and share the findings with those around you!

Meatless Protein - Not an Oxymoron

A recent discussion on protein supplements for athletes prompted me to think about protein intake for this Meatless Monday.

Studies have shown that vegetarian athletes can excel at their sports as well as their omnivorous counterparts. Also, it's fairly difficult to be deficient in protein in industrialized countries even for vegetarians and vegans. Protein is found in practically every kind of food we eat so it's more likely for Americans to overdose on protein than to be not having enough.

While animal sources are "gold standards" of complete protein*, it is possible to get high quality protein from plants, too. Soybeans, buckwheat, quinoa, spirulina, and amaranth are considered complete protein. And the added bonus from these foods is that they are low in fat and contains lots of fiber for good digestive health!

Here is the nutrition breakdown of a couple of my favorite protein-packed plant foods.
Quinoa per 3.5 oz or 1/2 cup uncooked grains
Protein: 14 grams      Calories: 368 kcal      Fat: 6 grams (0.6 grams saturated)
Edamame (young soybeans) per 3.5 oz or 1/2 cup serving
Protein: 11 grams      Calories: 127 kcal      Fat: 6 grams (0.5 grams saturated)

There may be a small place for protein supplements in the athletic world somewhere out there, but it's hard to surpass what the Earth has given us for thousands of years. If these grains and beans worked for our ancestors who hunted for a living, I have a feeling they'll work just fine for us, too. 

Quinoa with chopped kale and carrots
Quinoa, cooked in vegetable broth
Kale, chopped into small pieces
Carrot, diced
Garlic, rough chopped or minced
Salt and pepper

I apologize for having no measurements... I haven't formed the habit of measuring ingredients when I cook yet.

* Complete protein simply means that the food source contains all 8 of the essential amino acids that humans cannot synthesis in the body. Incomplete protein, usually from plant sources, does not provide all 8 of the essential amino acids but can be combined with other plant sources to form complete protein. 

Meatless Monday: Box o' Harvest

After a week of much anticipation and waiting, the day to pick up my very first CSA box finally came! CSA, or community supported agriculture, has gained popularity in some regions because consumers are more interested in locally grown organic food. A byproduct of the partnership between consumers and CSA is economic support for local farmers. Another plus for supporters of CSA is the element of epicurean surprise- the produce changes every week to reflect the current crops and harvests.

CSA boxes are usually ordered online and either delivered to a designated address or picked up at a location. The plans are flexible (weekly, monthly, etc.), and some are rather affordable! I had decided to try the $15 box from South Central Farmers' Cooperative and picked up at Whole Foods Market on Arroyo Parkway. My box awaited me with carrots, yellow and scallop squash, zucchinis, artichokes, a variety of kale, some chard, and two types of lettuces.

The experience of getting fresh cut veggies that still have dirt on them is unparalleled. There was quite a bit of washing and trimming to be done after I got the box home, but it was well worth the effort. Not only was everything fresh and crisp, each vegetable carried their natural fragrance that is often lost in commercially-grown produce.

Now it's time to figure out what to do with my glorious box o' harvest on this Meatless Monday! I would appreciate any recipes or ideas on how to use these veggies (especially scallop squash and artichokes)!

Meatless Monday: The Ultimate Food Truck

Gourmet food trucks have swept LA in a big way, and I've been on the prowl for these "gourmet on wheels" for months. My experience with them can only be classified as failed attempts. Either I don't know where they are (because I'm "tweet"-less) or the lines are so long that the closest I got to trying the food is getting a whif of the exhaust coming out of the trucks.

But a new kind of food truck is taking shape in Brooklyn, New York. Truck Farm takes small scale farm and local produce to a whole new level. With some creativity, ingenuity, and lots of love, an old Dodge pickup truck is transformed into a mobile farm that aims to tackle the lack of farmable land in a crowded neighborhood. 



Farm truck is a splendid celebration of human creativity in the form of vegetables that is fit for a Meatless Monday, or any other day of the week.

P.S. My heroine, Marion Nestle, makes a cameo appearance at the 2:20.

Meatless Monday: Leftover Curry

After a satisfying dinner at my favorite Thai restaurant, it saddened me to see the servers take the dishes that held the curry away. The once tasty Panang shrimp curry is resting happily in my belly, but remaining in the dish is the savory sauce that I hate to leave behind. 

Refusing to let the perfectly delicious curry become food waste this time, I decided to take it home even though all the shrimps in the sauce had been gobbled up. So what is a teensy amount of leftover curry good for? A second meal! 

Using leftover brown rice, bean sprouts, Chinese cabbage, and some carrots, the Panang curry from last night's dinner was jazzed up to become my vegetarian curry lunch today. I simply softened coins of carrots and chopped cabbage and scooped the delicious curry into the pot. Liquid for thinning the sauce wasn't necessary because the veggies release lots of water. Lastly, I added in rinsed bean sprouts and gave it a good stir. Topped the veggies on a bed of brown rice and lunch was ready! Tofu and other veggies are great substitutions if you don't have these ingredients on hand. 

This method not only reduces food waste but also saves time and money. Of course, further waste reduction can be achieved when you BYOT- bring your own Tupperware- if you anticipate on bringing some leftovers home. 

Leftover curry with veggies  for Meatless Monday is sure to satisfy your taste buds and keep your wallet fat!

Meatless Monday: The Original Veggie Burger

Most veggie patties in the frozen section are shaped and colored to look like meat patties. But vegetables are glorious harvests from the earth that deserve to be celebrated in its whole form. While veggie patties are dandy alternatives to meat patties, the vegetarian option still went through substantial processing before they arrive on the market shelves.

Portobello mushrooms are the perfect candidate to take the place of frozen veggie patties. These large mushrooms are thick and juicy which lends well to grilling. They also have a meaty flavor with a hint of earthiness that elevates any dish to a new level. Mushrooms are packed with some important B vitamins such as riboflavin and niacin as well as essential minerals. Since they're from plant kingdom, mushrooms are naturally cholesterol free and low in fat.

Pictured above is the ever-satisfying portobello mushroom burger with tomato aioli at Whole Foods Market which is a fantastic lunch or dinner option for this Meatless Monday.

FoV of the Month: Okra for Meatless Monday

The oblong, green okra pods of the cotton family were first introduced to the U.S. by Ethiopian slaves. Okra, or lady fingers, remain as a popular vegetable in the South today.

Aside from appearing in the fried form, okra is commonly found in Indian cuisine where they're used in curry dishes. They can also be sautéed and stewed with tomatoes, corn kernels, onions, or sweet peppers to make a variety of nutritious dishes as they're packed with fiber and vitamin C. 

If okra is new to you, don't be alarmed by its slimy texture. The pods become more slimy after they've been washed so keep them dry until they're ready to be used. Also, trimming off the ends and minimizing overcooking okra can reduce the sliminess. However, this texture is perfectly normal and can help thicken stews and soups to a desired consistency.

When buying okra, look for pods that are shorter than 4 inches and are bright green and firm. Longer pods are usually more fibrous and tough. In California, these pods are in season from about May to October although they're available fresh year-round in the southern states.

Celebrate the beginning of okra season this Meatless Monday! 

Photo from chinesevegetables.co.uk

Meatless Monday: Flexitarian

Flexitarian (flěk'sĭ-târ'ē-ən) n. One who normally maintains a vegetarian diet but occasionally makes exceptions and eats meat or fish.

A wise person once told me that she eats mostly like a vegetarian but enjoys a good cut of steak when her body really wants it. I don't know why I hadn't thought of that before, but WHAT A REVELATION it was! 

While I don't mind being a vegetarian, the idea of completely, utterly eliminating meat, poultry, and fish from my lifestyle is horrifying. There is nothing in the world that can replicate their texture and flavor. And what if I want to satisfy my foodie-ness by indulging in fine dining? Passing up pan-seared scallops at Thomas Keller's Buchon would be like wringing my insides s..l..o..w..l..y.. with the strong tentacles of an octopus. 

Meatless Monday is exactly a flexitarian lifestyle. I can enjoy my veggies and grains but answer to my body's animal protein craving once in a while. I can have the cake... and eat it without guilt! In the process, I know I'm helping to halt the melting of glaciers in some small, minuscule way.  

As for health benefits, vegetable-based diets are becoming increasingly popular exactly because of this reason. Depending on the plants to meat ratio in a person's flexitarian lifestyle, this type of eating pattern can reduce risks of high blood pressure, high cholesterol, inflammation, and certain cancers significantly.  

Fun fact: The American Dialect Society deemed flexitarian the "most useful word of the year" in 2003. 

Photo: Me enjoying a flexitarian meal at Little India, Singapore.