I'm moving

Hi All
I you are reading this, then you probably clicked a link from the Omega ENews recipe or from my Facebook post. I am moving my site and expanding it a bit. I haven't posted here since the Spring and there is reason for that. The Omega season has me running on all cylinders for most of the spring, summer and fall. And to be honest, I really don't feel like writing about food and nutrition during that time. I need other forms of brain candy. Also, I feel that the premise of this blog is too limiting for me. True health isn't only achieved through nutrition, diet and exercise. It comes from a balanced life. There is only some many ways to write that. So instead of trying to rewrite it I am going to post in my new blog more about myself, what I see and what I like. Hopefully it serves as an example of balance. I'll post photos, drawings, recipes, articles, etc. that reflect my path towards balance and health in my own life.

Thank you for visiting Simple Holistic
Please follow me to my new site http://alltheroadrunning.wordpress.com/

All the best
Bob

My New Website is Up

Started working on my new website. The Institute for Integrative Nutrition (IIN) gives all its students and free website. I will be forming it it to my vision in the coming months, but wanted to share it now. I think its really nice. Please visit it at HERE.

I attended IIN last year and graduated this past January. I studied nutrition and am now a certified health coach. I will be taking on a small number of clients to start. You can find more information on my website including my approach, my training and health forms to get started.

Artichokes

Artichokes will start appearing soon. Mostly from outside the Hudson Valley where I live, but they are fresh non the less. Baby artichokes (called baby because the "choke" is not fully formed) take little cleaning before cooking. Larger artichokes take a bit more trimming and the "choke" needs to be removed. Once cleaned the artichokes can be steamed, boiled roasted, deep fried or grilled. Bellow is a recipe for marinated artichokes. They can be used in salads, pies, quiches, pizzas, pasta dishes, etc. So simple and so good.

Marinated Artichokes
2 pt artichokes, cleaned, halved and steamed
½ c extra virgin olive oil
1 ea lemon zest
1 sprig Thyme, fresh
2 ea garlic clove, smashed

1. Combine all ingredients and marinate under refrigeration for 24 hours.

Maple Syrup

Last we we received our annual delivery of local Grade B maple syrup at Omega. $8000 worth of this liquid gold. There’s a lot that goes into our food before we even get it. And a lot of that is usually dependent on the weather. This is no more apparent than in the production of maple syrup. Maple syrup producers wait for a specific set of weather patterns on their “sugar bush” (maple syrup farm) that allow the flow of sap. Freezing nights and warm days work the best for coaxing more sap to flow. This limits collection to the months of February, March and April for the most part.

It generally takes forty (that’s four, zero) gallons of sap to produce one gallon of syrup. The sap is boiled down in the “sugar shack/house” in evaporators that allow water to escape in the form of steam while retaining the delicate flavor and sugar that give maple syrup it appeal. Its price in the past few years has gone up dramatically because of poor production years, but it is still a valuable ingredient to have in your kitchen. Bellow is more of a guideline as to how to utilize this wonderful ingredient in your everyday foods.

Dressings
Try adding a tablespoon or two of maple syrup to a cup of your favorite balsamic vinaigrette. With this you can dress a plain green salad, roasted or grilled vegetables, pasta/potato/grain salads and it can also be used as a dipping sauce for crudités or other finger foods.

Glazes
There are two types of glazes, sweet and savory. For the savory kind take two tablespoons butter or Earth Balance and ¼ cup maple syrup and melt together. With this you can roast vegetables or heavier proteins.It is also good as for “glazed” items such as carrots. Just add items and cook in sauté pan over medium to low heat.If the pan gets too dry or starts to scorch add a little water.

For the sweet kind (desserts) take the above recipe and add ¼ cup of powdered sugar.Use this mix and pour or drizzle over cookies, sticky buns, cakes or muffins.It dries quickly so use it up or make sure it is covered really tightly.

Sugar Substitute
Try using maple syrup as a substitute in your morning coffee. A nice treat. Baking with maple syrup can be tricky. A general rule I follow is replacing sugar with half the amount of maple syrup. You can also substitute it one for one. But for every cup of maple syrup you use, you will need to reduce the other liquids in the recipe by ¼ cup.

Let the Record Show...

That Spring has sprung.  Enjoy it.

Kathy's Run

My friend Kathy is a really inspiring person.  She is training for her first (and only) marathon, and she's raising money for cancer research while doing it.  Bellow are her words:

I'm training to participate in my "one & only" marathon in San Diego, CA on June 5, 2011. Running a marathon has been a goal of mine for a few years, but I haven't achieved it yet. Now I have a motivation because I'm running as a member of The Leukemia & Lymphoma Society's (LLS) Team In Training. I'm completing this event in honor of everyone battling blood cancers, including my personal friend and hero, Doreen.

If you can, I'm asking for a $5 or whatever amount you are comfortable  donating to support me in my quest :) to conquer a marathon and assist LLS's mission. Here's the link: (you'll receive an email confirmation of your donation.) I appreciate your support.

http://pages.teamintraining.org/uny/rnr11/kathyfitz

Peace,

kathy fitzgerald

Shaved Asparagus and Potato Salad

I had dinner with some friends the other night at a local tapas bar.  If you have never had tapas, you are missing out.  They offer little plates (both cold and hot) which amount to a flavor packed few mouthfuls.  Tapas come from the Spanish word “to cover.”  The story goes that a king from Catalonia fell ill and was nursed back to health by wine and small snacks in between meals.  He then ordered that no bar could serve wine without food.  That does not sound like such a bad king to me. 

This dish is inspired by one of the dishes I tried last night.  It can be served a salad or an entrée hot or cold.

Shaved Asparagus and Potato Salad with Egg

Serves 8 as appetizer, 4 to6 as an entree

1 bu     asparagus, sliced very thinly on a diagonal

1 lb      new potato, cooked in water and cooled, diced medium

¼ lb     smoked tofu, diced small

2 T       garlic

½         onion, small dice

            Egg,

1 t        extra virgin olive oil

            Black pepper, freshly cracked

            Truffle salt….hmmmmmm

1.  Heat sauté pan with olive oil and add garlic and onion.

2.  Sauté until translucent. 

3.  Add sliced asparagus and tofu and sauté until the asparagus start to wilt a bit.

4.  Add potato and sauté to reheat. Season this with salt and pepper.

5.  Meanwhile in another pan heat up some oil and fry the egg either sunny side up or over easy.

6.  To serve, place hot asparagus and potato mix on the plate and top with egg.

7.  Season lightly with truffle salt or truffle oil for an extra bonus in the flavor department.

To serve this dish cold:

1.  Blanch and shock whole asparagus.  Cut when cooled

2.  Hard boil and cool the eggs.

3.  Peel and cut the eggs in half long ways.

4.  Toss asparagus together with cooled and cut potatoes and tofu with some extra virgin olive oil and light sherry vinegar.

5.  Season with salt and pepper.

6.  Place bed of asparagus, tofu and potato mix on plate and top with hard boiled egg.

7.  Drizzle with truffle oil or truffle salt.

What I did with my French Lentils

French Lentil Sheppard’s Pie

1 ea celery root (celeriac), peeled and large dice

2 cup potato, large dice

1 T olive oil

1 cup onion, small dice

½ cup carrot, small dice

½ cup celery, small dice

2 T garlic, mince

2 sprig thyme

1 ½ cup French Lentils

¼ cup parsley

2 T butter, Earth Balance or extra virgin olive oil

½ to 1 cup milk, heavy cream or cooking liquid

Salt & pepper

1. Combine potato and celery root in a pot. Season and cover with water.

2. Bring to boil and turn down and simmer until tender.

3. Mean while, heat olive oil in pan just until smoke point. Add onion, carrot, celery, and garlic and sauté until onions are translucent.

4. Add thyme and lentils and stir in for one minute or so.

5. Cover with water and bring to boil.

6. Turn down to simmer and cook until lentils are tender.

7. Season with a little salt and continue to cook to evaporate some of the moisture. Do not let the level of water fall bellow the lentils though.

8. Drain the potato and celery root.*

9. Bring butter and milk to simmer.

10. Add Parsley and crush potatoes until smooth and creamy. Season with salt and pepper.

11. Place the lentil mixture in a lightly oiled baking casserole and top with whipped potatoes.

12. Lightly spread potatoes covering entire lentil mixture.

13. Bake in a 350f oven for thirty minutes.

14. Let stand for five minutes outside oven before serving.

NOTE: You can save this water and use it to make your mash if you like. Make it vegan by replacing the butter with Earth Balance or olive oil.

Thoughts and Prayers to Japan

Please send all your prayers, thoughts and white light to everyone in Japan and those affected by this morning's earthquake. They have never had an earthquake this big. It happened 80 miles off the coast and minutes later a tsunami hit with no warning. Many lives have been and will be affected.

Dirty Dozen

The environmental Working Group publishes a Dirty Dozen list. This list includes the 12 vegetables that are grown with the most chemicals and pesticides. The list also includes the "Clean Fifteen." These are the veggies that are produced with the fewest chemicals and pesticides. Go HERE to check it out. Sign up for their newsletter if you like. It is full of good info and our environment and the fight to keep it clean.

PS Apples are good for you. Eat organic or local low spray in abundance.

Absolutely Confusinig

Nutrition is a very absolute science. Absolute in the sense that it is absolutely not absolute. There is no one dietary theory that works for everyone. There are many philosophies and approaches to finding health and well being for oneself. At times these become confusing for everyone, myself included.

Every day it seems there is a new diet cookbook, diet fad or scientific study touting the latest take on what's going to make us all skinny, happy, attractive in a bathing suit, etc. I am sorry to break the news to you that "diets" don't work. Most people that loose weight on diets put it back on and more. There is only one person that knows what is best for you and that is YOU.

The basis of health and well being is YOU. If I asked what are three things you could do differently to improve your health right now, almost everyone could answer without thinking.

The first step to finding health and well being to to start listening to yourself. You are a lot smarter than you might think.

Save the Bees

Some of you may have heard about Colony Collapse Disorder. For those of you that haven't, it is a devastating phenomenon that decimates bee populations. The causes are not fully understood, but most believe that the increased use in pesticides throughout the world is a major factor.

Why should you care? One word....Pollination. Bees are natures pollinators. They fly around pollinating at least 30% of our fruits and vegetables. As their population goes down so does the pollination rate. This in turn leads to lower yields on crops which leads to higher prices and less food security for poorer populations.

It has been estimated that it would takes trillions of dollars to research a way in which pollination can be recreated by science. Currently farmers pay around zero dollars to pollinate their fields. (Some do actually pay bee keepers to bring their bees to their farms for pollination, but that is another story.) I am speaking about small local growers. The ones that we should all be supporting right?

Slow Foods has started a petition targeting Steven P. Bradbury, Director EPA Office of Pesticide Programs. Bellow is the copy.

"As a consumer, I am concerned about the impact that a world without honeybees will have on our food system. Please make good on your commitment to urgently examine whether systemic pesticides like neonicotinoids are an underlying cause of colony collapse disorder, and act on the results to safeguard our food system,"

Please show your support by going HERE and signing the petition.

Omega Classes 2011

Hi All, I will only be teaching two classes this year at Omega. I am very excited about my classes and love sharing, teaching and learning in each workshop. The first will focus on Spring/Summer dishes and the second will be late summer/fall dishes. Can't wait. More info HERE.

French Lentils

Lentils are members of the legume family. They are full of protein, dietary fiber and vitamin B. They come in many colors and sizes. Unlike most dry beans, lentils do not need to be soaked over night. They can take between 15 and 30 minutes or so to cook. My favorite are French Lentils. They are firmer and more plump than most others and take a bit longer to cook. They have an earthy peppery flavor. They hold their shape and can be used in anything from salads, to soups & stews, to sautes with vegetables or grains. To cook, cover with cold water, bring to boil and simmer until tender, about 30 minutes.

This is Cool

Micheal Pollen has written a few books on food. They are all good and should be on any foodie's read list. Last year he put out Food Rules. He is updating it and, with the help of Slow Food, is taking suggestions from his readers. If you have a food rule you want to share follow the link.

http://org2.democracyinaction.org/o/5986/p/salsa/web/questionnaire/public/?questionnaire_KEY=541

Hey Smart Phone People

Check this out.

http://www.takepart.com/news/2011/02/14/tech-vs-tech-iphone-app-helps-you-dodge-engineered-food"

Pretty Neat if you ask me.

Tedx at Omega

Join us in the Omega Cafe to watch this exciting TED conference about our food system. Learn about what happened, where we are now, and where we're going. 

Saturday, February 12 · 10:00am - 6:00pm


Omega Cafe at the Omega Institute

150 Lake Drive

Rhinebeck, NY 12572


http://tedxmanhattan.org/

List of speakers: http://tedxmanhattan.org/speakers/

Schedule: http://tedxmanhattan.org/wp-content/uploads/2010/11/WebCast-Schedule1.pdf

Saffron

Saffron is a spice derived from the crocus plant. The stigma is removed and used as a flavor and coloring agents in most Asian cuisines. It has long been the most expensive spice by weight. A pound takes a football field of flowers to cease. Its smell is slightly sweet honey like and grassy. I used it with some garlic, pepper and apple cider vinegar to marinate some tofu. I seared the tofu off and roasted it in a 350f oven with some local hydroponic tomatoes. (I know they are out of season, get over it.) I made a simple vinaigrette with the marinade and some EVOO. I served it with half a heart of romaine for a nice warm salad. Mmmmmmmmm, big chunks of tofu.

Hot Cereal

What do you do with leftover red quinoa? You can make a salad, saute it with some onions, garlic and herbs, make compost or add it to your favorite hot cereal in the AM..or PM for that matter. I added it to my OG steel cut oats today and it added a nice earthy/minerally flavor. I soak my steel cut oats over night. The ratio is one part oats to four parts water. Up to the boil, down to a simmer to cook out. When the oats are almost completely done, add the leftover cooked quinoa. Add some salt and honey and dried fruit or nuts of your choice. I added a date. Not bad at all.

Horseradish

Another love in my life is horseradish. It is a root vegetable that is in the same family as mustard and broccoli. It is usually found in glass jars and mixed with cocktail sauce for shrimp. When I was young my Uncle Pat and I would see who could take more horseradish. He usually won. Whatever...

Horseradish contains mustard oils that are antibacterial. It is high in vitamin c, potassium, calcium and magnesium. For this recipe I crusted a piece of line caught Alaskan Sockeye Salmon and seared it on both sides. Threw it in a 300f oven for 5 minutes and let it rest for a couple minutes. I served it with red quinoa and kale with what else...garlic. The horseradish looses its pungency when cooked. Searing it until golden brown gives it an almost sweet taste with a little of that pungency left to make it interesting.

Its good folded into mashed potatoes, as a crust and in Bloody Mary's. Yum.

Jack Lalanne

Jack Lalanne (1914-2011) will live forever as an icon of health and fitness. In his career of more than seven decades he opened one of the first health spas (1936), hosted a TV show for 30 years, performed fitness stunts and tests of endurance and preached the power of juicing. I will remember him most for his unquenchable thirst for life. May we all find his passion and share it with those we love. Rest in Peace Jack and Thank YOU.

Quick and Easy

There are sooo many fast food restaurants. They all are good at efficiency and mediocrity. Some rise up and cut and fry fresh potatoes for their fries. Some say that their meat has never been frozen. Most have little to no consciousness around how the ingredients that good into their food are raised. There seems to be little or no care what affect this has on our environment. But they survive because they are quick and easy.

The quick and easy meal above costs about ten bucks. It's real cost on your health is:
Cheeseburger - 840 calories and 55 grams of fat
Fries - 620 calories and 30 grams of fat
Soda - 260 calories

The cost on our environmental health is incalculable.

Letter to Garlic

Dear Garlic,
I love you. I use you in almost all my cooking. You are the foundation of many cuisines the world over. You are anti-bacterial, anti-viral and anti-fungal. You help clean my blood, cure my colds and help to prevent cancer. When I cook you in butter you add a deep savory flavor. When I brown you in oil you add a sweet nutty flavor. When I roast you you turn into a sweet wonderful roasted flavored paste. I can use you to make bread, pasta, sauces, dressings, roasts, sautes, stir fries, concrete, rubber & wood all taste good.
Thank You
Bob

How does Art influence You?

Art is a funny thing. It has the power to set off a myriad of emotions. It can inspire, it can sadden, it can anger.....My life would be incomplete without art. I simply cannot live in a space without engaging pictures or paintings hung on the wall. I get agitated and very short without art's influence. Its presence in my life directly affects my health and well being. It makes me a better person in some ways. It makes me think. I do not pretend to understand all the meanings of some works, but I know what I like and why I like it. That's what's really important.

The biggest thing for me though is the unending creativity and vision of our minds. I sometimes will stare in wonder how a painting was thought of and executed, never mind the great skill and time it takes to hone ones art to create subject matter that speaks. I am in awe of artists and how their minds work.

One such artist is my friend Randal Roberts. In his short venture into the world of art he has produced some of my favorite works. I have known him for nearly six years now. He is a very close friend, teacher, co-worker and sometimes pain in my ass. I love him dearly. Please visit his website and blog and check out his work.

http://allofthisforyou.com

http://randalrobertsart.blogspot.com/

Mustard

Mustard is one of my favorite condiments. It is made from the seeds of the mustard plant, vinegar, water and sometimes other flavoring agents (think honey mustard). A couple years ago I stopped into a local baker who makes fried egg sandwiches. I ordered one and he asked if I wanted ketchup or mustard. On any other normal day this is easy, but on this day I felt adventurous. Now some of you may be hip to the mustard on an egg sandwich square. I was not. WEll let me tell you, I lived in darkness before this day. It was an epiphany of flavor for me. Egg, cheese, good bread and a good mustard is currently in the rotation of favorite meals. Why am I telling you this now? I had one this morning. Joy!

Couldn't decide which picture I liked better. Still practicing the craft of shooting food.

Pan Roasting

Pan Roasting is a great cooking technique. For this post I pan roasted a turkey breast. First I heated a pan on medium high heat and added a little olive oil. I seasoned the turkey breast with salt and pepper. I placed it skin side down and seared it over medium high for about three minutes. You want it to get a nice golden brown color. I then turned the breast over. I added some crushed cloves of garlic, rosemary and lemon wedges. I placed it in a 350f oven for about 40 minutes. You want to roast this until it gets to an internal temperature of 160f.

When cooking poultry you want to reach an internal temperature of 165f. By removing the breast at 160f it will continue cooking and make that 165f internal temperature without drying out. Let the breast rest for at least 10 minutes. 20 minutes is better. By letting the meat rest you allow it to retain moisture.

PS - organic, free range, vegetarian feed, daily massaged, vacations in Maui & spiritually enlightened turkey breast was used for this post

Completion

I have finished my year long studies with the Institute for Integrative Nutrition (IIN). For the past year I have delved into nutritional theories and have trained to become a health coach. I will be setting up links on this page for anyone interested in completing a free health history. IIN has been a great experience and I look forward to sharing what I have learned here on this blog.

For more info on IIN go to: http://www.integrativenutrition.com/

Eating Animals

I just finished a book titled "Eating Animals" by Jonathan Safran Foer. He is the author of "Everything is Illuminated" that was made into a movie a few years back with Frodo. Good book. Both of them, but I am more referring to Eating Animals.

There are a lot of books out there on this subject. Too many to list. This one doesn't just ask the questions. It questions the questions and the author skillfully shares his insights on the subject. Its funny, its sad, its insightful, its a little preachy, but at the end of the day it is a worthy read for everyone. It has certainly got the conversation in my head going.

Bridget's Journey

My sister Patty's first child was born in the fall of 2006. She was born with Erb's palsy. None of us had ever heard of this. She had limited mobility in her arm. My sister started a blog to share Bridet's journey and recovery. Check it out here:

http://bridgetsbpijourney.blogspot.com/

I Resolve

To be a better son, brother, uncle, partner, cousin, friend and whatever else I am to those in my life. I am truly blessed to have the family and friends I have. They have helped me become the man I am today. They are an integral part of my life, health and well being. They are just as important to my nutrition as is the food I eat.