Baked Ancient Grain Fusilli with Veggie-Laden Marinara

One way to enjoy protein-rich ancient whole grains is in pasta in this baked fusilli. Kamut and Jovial einkorn are ancient forms of non-hybridized wheat. Another ancient grain that finds its way into pasta is quinoa. Experiment with different varieties: Kamut has a mild flavor and texture that’s pretty darned close to regular pasta (making it a good choice for whole-grain pasta newbies). Jovial einkorn is a bit heartier, while quinoa falls somewhere in between. I used fusilli here, but penne or elbow macaroni would work just as well. Because this is made with our veggie-packed marinara sauce, it’s a kid-friendly dish for little ones who are reluctant to eat their veggies.

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Make-at-Home Socca

The French word socca refers to flour made from chickpeas (also known as garbanzo beans). Socca also is the name for the delicious, crepe-like snack that’s a specialty of Nice, where street vendors cook it over a wood fire in giant, shallow cast-iron pans. Using a cast-iron skillet, you can start the socca on the stovetop and finish it under the broiler to achieve similar results at home.

You can find chickpea (garbanzo) flour at Indian markets (where it might be labeled besan or gram flour), health food stores and even in some supermarkets with the gluten-free offerings. Serve it as a summertime appetizer with a garnish of coarse sea salt and cracked black pepper, and a chilled rose. Or dust it with powdered sugar for dessert. As an added perk, socca is gluten free, dairy free and vegan.

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Food Labels: What’s in the Box?

With our daughter now an active participant at the supermarket, I’ve become more attuned to how companies entice kids to pick up their products (“look, Mommy . . . it’s ELMO!”). But it’s not just kids who are taken in by food labels. I walked up and down the supermarket aisles last week with a keen eye towards the promises beckoning me and I found that, for the most part, the bolder the proclaimed virtues, the less likely the product was to be good for me.

food labels

Take Reduced Fat Ritz Crackers, for instance. The green stripe at the bottom of the box draws my eye toward a sunny icon proclaiming these Reduced Fat Ritz to be a “sensible solution.” They have half the fat of original Ritz, no cholesterol and little saturated fat–more than enough to convince a busy shopper to lob that box into their cart and feel good about it. But let’s take a closer look at those claims—and the ingredients and Nutrition Facts—shall we?

nutrition facts label

No Cholesterol and Low in Saturated Fat– These claims typically appeal to those looking out for their cardiovascular health (and bravo to you for doing so!). Where it gets misleading is that dietary cholesterol has turned out to have much less effect on our bodies than previously thought; it’s the types of fat we consume, and their respective impact on LDL and HDL cholesterol, that matter. Saturated fat raises harmful LDL cholesterol, but it also raises helpful HDL, so the net effect isn’t too terribly awful. Trans-fats—identified either by grams in the Nutrition Facts panel or by the term “partially hydrogenated” in the ingredients list—are by far the worst type of fat because they raise LDL and lower HDL. So let’s flip the box over and see what’s there. The nutritional panel lists trans-fats at 0 grams, but a product can contain up to .5 grams of trans fats and still list the amount at 0, so I like to double-check the ingredients lists for partially hydrogenated oils. And there, right in the middle of the list, is partially hydrogenated cottonseed oil. Uh oh. So much for heart-healthy.

Half the Fat – True, at 2 grams per serving these Ritzes are half the fat of normal Ritzes, which weigh in at 4 grams. But what does that really tell us? If we’re concerned about the fat itself, we already know that these are made with a less-than-ideal type. And if we’re equating fat grams with whether or not they’ll make us fat, we’re looking in the wrong place. Calories (or more specifically, an excess of calories) cause weight gain, not total fat grams, and these Reduced Fat Ritz have 70 calories per serving—not bad, until you consider that a serving is only 5 crackers. Up that to a more realistic 10 and you’re looking at 140 calories, roughly 7% of an average “calorie budget” of 2,000 a day.

So here you have a snack with virtually no value for your body that gobbles up close to a tenth of your calorie budget for the day and includes a downright dangerous type of fat.

This is a sensible solution? For whom . . . us or Nabisco?

So what to do? First off, stop and ask yourself what you want to achieve. Are you trying to manage your weight? Are you trying to protect your heart? Are you trying to find healthy foods to feed your kids? Whatever it is you want to accomplish, take a moment to learn which factors really make an impact. Once you’re in the supermarket perusing the aisles, ask yourself why you’re drawn to a box. If you already know what you want from a food, you can evaluate how well a package’s claims stack up to your needs by examining the ingredients, Nutrition Facts panel and serving size. Best yet, if there’s an option to go whole—like this Make-at-Home Socca—choose that over any package.

In any case, when you’re cruising the aisles, it’s best not to judge a box by its cover.

3/17/11 Nourishing News Roundup

Our weekly roundup of  links to tasty headlines and other tidbits we think you’ll want to read and watch…

No More Cheap Food

Americans have enjoyed cheap food for a long, long time. The Los Angeles Times‘ P.J. Huffstutter explains why that party may be over. She reports that food prices have shot up in the last year and are likely to remain high, due to diminishing crop yields, a week U.S. dollar, unrest in the Middle East and natural disasters like last week’s devastating earthquake in Japan, floods in Australia (which wiped out much of that country’s wheat crop) and drought in China. All of this is heating up the debate between supporters of sustainable farming (check out the United Nations in its new agro-ecology report) and biotech.

Organics on a Food Stamp Budget

Organic on Food Stamps? from Jennifer Grayson on Vimeo.

Of course, one of the big misconceptions about organics is that it’s too expensive for shoppers on a tight budget. Watch Jennifer Grayson of The Red, White, and Green as she puts demonstrates how $33.40 average person on food stamps receives. Her tips are good for anyone on a tight budget and include:

Happy St. Patrick’s Day!

We can’t think of a better way to celebrate than with our Colcannon Soup with Oven-Roasted Kale. All you need is a handful of fresh ingredients to turn out this pot-o’-gold-hued soup with a bright green cap of gold. Erin go Bragh!

Wild Mushrooms Roasted in Parchment

This recipe for wild mushrooms from Seattle Chef Tamara Murphy’s book Tender illustrates her straightforward approach to cooking peak-season ingredients. “I even do this when I’m camping,” she says. Foragers typically do a good job of cleaning up delicate wild mushrooms, so just use a brush or paper towel to gently wipe away any traces of dirt. Above all, keep mushrooms dry, Murphy cautions. “Mushrooms roast best when they’re clean and dry.” Here, I used a combination of baby shiitakes and chanterelles that I found at a local farmers’ market stand run by a chef who comes from Bavaria, Germany, where he used to trade beer for mushrooms. Your kitchen will smell fantastic as this bakes! These wild mushrooms make a terrific side dish, or you can sprinkle them over pizza or pasta, or layer them on crostini smeared with goat cheese.

wild-mushrooms-roasted-parchment

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We love ‘shrooms! Try these mushroom recipes:

 

 

Nourishing Hero: Tamara Murphy

This is the latest installment in our Nourishing Heroes series, in which we feature the individuals and organizations who inspire us with food that nourishes body, soul and planet. Do you know a Nourishing Hero we should feature? Let us know who inspires you!

It would be easy for Tamara Murphy to rest on her culinary achievements: a James Beard Award, a Food & Wine Best New Chef designation, a shot at “Iron Chef” and over two decades as one of the grande dames of Seattle cuisine. Yet with an unyielding drive to dig deeper and understand our relationship to the food we eat, Murphy has found herself at the helm of a multipronged mission to support local, seasonal, sustainable food and the farmers who grow it.

With her Elliott Bay Café, and an upcoming earth-to-plate eatery (Terra Plata) in the works, she continues a long commitment to supporting local farms. After years of working with the farmers who supply the food she cooks, Murphy knows them and their livelihoods intimately and donates the proceeds from her annual Incredible Feast fund-raising event to the Good Farmer Fund.

She also created Burning Beast, an annual outdoor food fest that brings together local farmers and food producers with Seattle-area chefs, while some very lucky eaters get to enjoy the results. Those of us outside her Seattle realm can sink our teeth into her new cookbook, Tender: Simple Ways to Enjoy Eating, Cooking and Enjoying Our Food (Shin Shin Chez).

When did you start thinking deeply about where your food comes from?

It really started with the pigs. One day I was invited to a party at Whistling Train Farm and saw some piglets running around. I asked if I could buy one. Those were all taken by the neighboring families, but the farmer said I could have one from the next litter.

I was there while the piglets were born. I immediately felt a connection like I had never before. The farmer asked me which one I wanted. I couldn’t decide, so I said I would take all of them. I went down to the farm every week to feed them apples and scraps from the restaurant. It seemed important that I share my experience as it was happening. [The blog] Life of a Pig was the result of those visits.

I’d just signed up to nurture, prepare and eat these creatures. I needed a really good reason why. My newfound connection to something I’d been eating for years took on new meaning. My enlightenment didn’t come from a book; it came from my experience of a firsthand connection to an important food source and a particular farmer. That had been missing from my life. Those little piglets changed my life, and I will be eternally grateful.

What inspires you most about this hands-on intimacy with food?

Even before Life of a Pig, I went out to a farm and picked greens with the farmer. That was backbreaking work—the little mesclun greens, they cut them with a knife at the root. When you start to actually use your hands and experience things that way, the appreciation just becomes so much greater, and obvious.

What are some of the struggles unique to small farms?

One that comes to mind, along practical lines, is the flooding we’ve had recently in our area. On one farm up the Stillaguamish, the river flooded the banks. They had to move the farm and the animals. The water came into her house.

These farmers, they’re doing the right thing, using the right methods, and they don’t get any assistance. They’re not subsidized. That’s what the Good Farmer Fund is for, those unexpected hardships.

Aside from buying local and shopping at farmers’ markets, what else can we do to help ensure a local food supply?

The CSA (community-supported agriculture) program is good. We’re seeing more of that. Because you pay ahead of time, you’re helping the farm get ready for the growing season. They can ensure they’re not just getting money when they harvest and you buy. There are a lot of upfront costs.

What does the title, Tender, mean to you?

Obviously there’s the food relationship, and the price we pay for good food, but I also think about it in terms of the farmers, the ones who tend the earth. All of those definitions fit in our relationship with food and with what the book is trying to convey. It’s about community and the circle of farmers, cooks and eaters.

Food writer and cooking instructor Ginny Mahar currently resides in Missoula, Montana. Read about her mission to bring people back to the table on her blog, The Sunday Dinner Revival.

Meet our other Nourishing Heroes:

Natural Products Expo West 2011, Part 1: Big Issues

What recession? If the gigantic Natural Products Expo West 2011, held last weekend in Anaheim, Calif., is any indication, things just might be looking up. The expo was even bigger than last year’s record-breaking event. All things organic, natural, sustainable and GMO-free converged on the convention center in a vast trade show of more than 3,500 exhibits and 58,000 attendees.

I spent two days trolling the show floor–at times feeling like a hardworking little sustainable salmon swimming upstream against the tide of people. Of course, I tasted all manner of goodies, but amid the fair-trade quinoa-laced chocolate, myriad coconut-based products and artisanal cheeses, these are two major themes that touched just about everything at the expo:

Say No to GMOs!

GMOs have made headlines in the last few months, as the USDA continues to deregulate genetically engineered crops. That has the organics industry mad as hell and looking for ways to mobilized consumers to demand better regulations and labeling.  The GMO debate was a hot topic everywhere, from the expo floor to overflowing educational sessions. The Non-GMO Project, the third-party certifier of GMO-free products, had a major presence with a big booth and its seal prominently displayed by hundreds of exhibitors.

“At the end of the day, it’s about freedom of choice and taking back our country,” Stonyfield Farms CEO Gary Hirshberg told the audience at an educational session. “This isn’t just about organics vs. GEs. We have a lot more allies in this than we thought.” To be successful, the fight against GMOs has to include the entire range of opponents, from those who support organics to conventional farmers who don’t use GMOs to others who object to messing with nature’s work.

We’ll have more details on what was said about GMO’s at the expo in a future post, including some grass-roots solutions from Europe that may make a difference here.

Origins Count

Some foods have always been about origin–gourmet chocolate and coffee are just two examples. Now producers and manufacturers of all kinds of other commodities are looking for ways to share the story behind a product; telling consumers where it comes from, who produces it and under what conditions. Why? We want to know that food was sustainably produced and safe.

Earthbound Farms’ large booth displayed photos and info about their “Meet Our Farmers” program. Petaluma Poultry, makers of Rosie Organic and Rocky the Range free-range chicken, debuted its Trace Our Tracks program that allows shoppers to enter a label code at HarvestMark.com (or scan it with a free iPhone app) to follow their chicken back to the farm.

This kind of information is smart to share with consumers, especially those with concerns about sustainability and/or food safety. It also helps justify the price for a premium product. One example is Wild Planet’s Wild Albacore tuna, which costs about $5 for a 5-ounce can. It’s sustainably caught by troll or pole, and each fish is individually selected. Wild Planet uses only smaller troll- or pole-caught, 9- to 25-pound tuna, which means this albacore is low in mercury. Then it’s cooked in the can with no added water or oil, so it’s very high in omega-3 fatty acids. This makes for a delicious canned tuna you’d want to highlight in a recipe that really spotlights its vivid flavor, like our Sustainable Tuna Caponata, below, or Trennette Pasta with Tuna, Lemon, Capers and Spinach.

Of course, there’s also the taste-of-the-place appeal. Organic Valley’s Pasture Butter, which is produced in small batches from May to September using the milk of pasture-grazed cows, is rich in vegetal flavor.

And what about all the other treats I sampled? We’ll have a followup post that spotlights some of the best items I found, including ancient-grain cookies, a vegan cheese even I can love and a new type of sugar I can’t wait to try.

Sustainable Tuna Caponata

This is based on a Ligurian-style caponata, with tuna as the main ingredient so the a taste of a premium sustainable canned fish like Wild Planet’s Wild Albacore really shines. Think of it as a mayo-free tuna salad. It’s meant to be made ahead to give the flavors time to develop, so mix it up tonight to enjoy for lunch tomorrow. It’s a winner spooned onto crostini or multigrain crackers, or tucked into pita bread.

2 (2-by-4-inch) whole wheat crackers (such as Al-Mok)
1 (5-ounce) can sustainably caught albacore tuna (such as Wild Planet)
1/2 cup chopped green olives
1 tablespoon capers, rinsed
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 teaspoon white wine vinegar, or more to taste
Sea salt, to taste
Finely chopped flat-leaf parsley (optional)

Soak the crackers in water for 15-20 minutes until soft; drain thoroughly.

Drain the tuna. If it’s packed in water, discard the water. If it’s packed in oil, reserve the oil to use in this recipe. Place the tuna in a small bowl, breaking it up with a fork. Add soaked crackers, olives and capers. Gently fold in oil, vinegar and salt to taste. Chill at least 1 hour and up to overnight. Serve sprinkled with parsley, if you like.

Serves 2

Adapted from La Cucina: The Regional Cooking of Italy (Rizzoli).

3/10/11 Nourishing News Roundup

Our weekly roundup of  links to tasty headlines and other tidbits we think you’ll want to read…

Beyond BPA to…Cardboard?

You’re probably aware of concerns about BPA in plastic and other food packaging. The BBC reports on a new packaging concern: recycled cardboard, which contains mineral oil,  a substance linked to cancer and other health problems. Mineral oil comes from newspapers, magazines and other printed materials that are recycled into  packaging materials and leaches from the cardboard, even through inner bags, to food. Swiss health authorities, who conducted the research on mineral oil in food packaging, say eating a balanced diet minimizes your risk.

Good Eggs!

Using ingredients to their fullest is a key strategy of sustainable eating, so you can imagine why we love this New York Times story about creative ways to use leftover egg whites and yolks. I’d always thought egg-white omelets were on restaurant menus to satisfy health-conscious diners, but it turns out the whites-only offering is also away for a kitchen to use up product. It’s a strategy you can follow at home. Got extra yolks hanging around? Make carbonara or mayonnaise. Too many whites? Make meringues or frittata (use 2 egg whites for each whole egg).

GMO-full Cereal

“Natural” is a largely meaningless label on food packaging and, as a new report from The Organic & Non-GMO Report finds, can include genetically modified ingredients. Their survey of natural cereal manufacturers found “many breakfast cereals labeled natural are likely to contain ingredients from genetically modified corn, soy, canola, and sugar beets.”

Don’t want GMOs with your breakfast? Choose certified-organic and/or Non-GMO Project-certified products.


The Economics of Local Food

If there are any doubts that local food is a hot commodity these days, you need look no further than the supermarket produce section. And when I say “supermarket” I mean the regular grocery store, not the likes of Whole Foods, which already has a long track record of prominently marketing local products in its aisles. These days, supermarket produce-department signs now tout “locally grown,” and in some cases even highlight specific growers.
economics-of-local-foodWhile I enjoy the convenience of buying produce from local growers when I zip into the store to pick up pasta and loo paper, I can’t help wondering if it’s a good deal for the farmers, too.

It can be, says Mark Marino, of Cinagro Inc., a Carmel, Calif., organic farm and garden design firm. Marino has worked as an organic farmer and horticulturist for over 30 years and knows the often-difficult economics of running a small farm. Selling crops through a variety of outlets–farmers’ markets, CSAs, retail outlets and restaurants–is smart business, he says.

“It affords the smaller to medium farmers a chance to find their economic balance,” says Marino. “It’s a lot like a stock portfolio–you want to have a good mix in there, so if one goes down, you can sell elsewhere.”

Which is the best? That depends.

CSA (Community-Supported Agriculture)

How it works: You buy a share in a farm’s crop for a season and pick up a box of produce at a set location each week. CSAs vary tremendously–some are farm-direct; others are coordinated by a third party. For the basics on how they work, check out “CSA 101.”

Upside: Financial liquidity for the farmer. “It’s huge for a farmer to have that money upfront and not have to pay interest on it,” says Marino.

“One of the advantages of selling through a CSA is that the farmer already has a market and doesn’t have to spend the time selling,” says Erin Barnett, director of LocalHarvest.org.

You get peak-season produce. While you may have a rough idea of what to expect each week, there are bound to be some surprises in the box. If you’re an adventurous cook, it’s a weekly version of a chef’s market-basket challenge in which you’re given ingredients and have to improvise what to do with them.

Downside: “CSAs tend to require a wide range of produce, and it can be challenging for the farmer to keep up,” says Barnett.

You don’t have much control over what arrives in the box each week and may also find yourself looking for ways to use a bumper crop of something you don’t love. CSAs may also deliver more than you can use up in a week, although some also offer half-shares that are ideal for single people and couples. You can also split a share with a friend or neighbor.

Best for: Those who want a direct relationship with a farm. Some CSAs even welcome shareholders to spend a day working on the farm.

Farmers’ Market

How it works: The farmer sets up a stand at a regularly scheduled pop-up market and sells direct to shoppers. Depending on the market, the farmer pays a small flat fee or a commission on sales.

Upside: “The beauty of the farmers’ market is that it’s cash,” says Marino. Farmers don’t have to give payment terms or wholesale prices (as they would to a store or restaurant) so more money stays in the farmer’s pocket.

Shoppers enjoy a selection of uber-fresh produce and often other farm-fresh goodies like eggs, poultry and meats. You’re likely to find more varieties. For instance, instead of one or two types of beets you’d find at the supermarket, a farmers’ market stand will offer three or four. You’ll also have better luck finding ultra-seasonal specialty items, like sunchokes or romanesco cauliflower.

Depending on the market, you may or may not find yourself chatting with the farmer. I live in Southern California, where some growers have stands at more than a dozen markets a week. By necessity, they hire workers to run the stands.

Downside: “Mother Nature,” says Marino. A rainy day will scare shoppers away, which means less money for the farmer.

I’m also spoiled because I live in Southern California, and farmers’ markets are year-round. But for shoppers in other parts of the country, farmers’ markets are only open part of the year. Still, as farmers’ markets gain popularity, many are extending their season for weekly markets and offering less-frequent markets in the off-season.

Best for: Shoppers who want to buy super-seasonal items direct from farmers but need more flexibility and choice than they’d get with a CSA membership.

Stores

How it works: Farmers sell their crops to stores at wholesale prices–usually 50% below retail.

Upside: It provides another outlet for the farmer. “If it’s raining this week at the farmers’ market and no one comes out, they’re still selling to the stores,” says Barnett. Also, the farmer doesn’t have to staff a farmers’ market stand or package multiple boxes for delivery at various pick-up locations for a CSA.

Shoppers–particularly those who aren’t likely to join a CSA or go to a farmers’ market–enjoy a convenient way to support local growers.

Downside: Farmers typically have to wait 30-60 days to get paid by the store. And even then a retailer may balk at paying for items that don’t sell or were mishandled after delivery. “It doesn’t happen often, but it can,” says Marino.

Best for: Shoppers who aren’t interested in a CSA and unlikely to make it to the farmers’ market regularly.

And what about price? Farmers’ markets and CSAs typically have the edge over grocery stores–but not always, says Marino. In any case, he adds, farmers’ markets and CSAs offer a connection to the land and the people who grow your food that’s priceless.