H. Luiz Presents…
EAT YOUR COLORS MAR/APR 2022
CHEF Jason Goldstein
CHOP HAPPY The Happy Sandwich
C’mon Spring!
NOSTALGIA
Punta Cana, DR
CONTENTS 6 ON THE COVER Meet The Man Behind Our Spring Issue CoverYou Won’t Believe Your Eyes
12
NOSTALGIA The Missing Ingredient in My Father’s Pollo Guisado
18 CHEF JASON GOLDSTEIN The Happy Sandwich Cookbook
28 PLANT BASED OR VEGAN Isn’t It the Same Thing? And What In The World is A Frugivore? All Your Questions- Answered
featuring
Chef Jason Goldstein Chef Jason and I are very similar- he’s my Brother from a Jewish Mother. Our spirits are in fact kindred and we share the same language- food. We try to find the story, the lesson, the humanity and the happy of it all. We get the same amount of joy whether we’re cooking or if we’re sharing our meals with our loved ones. As Chef Bobby Flay noted on Season 14 of the mega hit show Food Network Star, Chef Jason Goldstein is a bonified NY Chiropractor by day and an incredible Chef & Food Blogger by night. Chef “Jay” as he is affectionately called by his friends (I really hope to be among them soon) has a vibrant energy that really transcends into his cooking and onto his plates. Jay (too soon?) is ever so charming and has lots of personality. Check out his videos and you’ll understand exactly what I am talking about. We met through one of his best friends, fellow Food Network Star finalists and EYC’s last feature story- Chef Chris Valdes. Take a listen… take a read? I don’t know- just check out EYC’s feature story with my new best friend Jay (still too soon?) Chef Jason Goldstein.
hluizpresents@gmail.com
Editor’s Note Ahhhh Spring Time- it’s rebirth, renewal and rejuvenation. Daylight hours rapidly increase and warmer temperatures rise. Nature starts to bloom and regrowth is now added to the Spring mix of it all. This is only the 3rd issue (Spring) of EAT YOUR COLORS magazine. We want to give you the best content every time we publish the magazine for you. There are many people who trust and respect what we say so we try to be as accurate as possible with our content. In this Spring Issue, we discuss the differences and similarities between Plant-based Eaters, Vegetarians, Vegans and exactly what is Whole-food Veganism. By the way, it has nothing to do with the store Whole Foods. I’ll try to clear up some common misconceptions, but please note- I am not a registered dietician, nutritionist or diet doctor. I’m just an average Home Cook (well, maybe not average jajajaja) armed with well-researched info, decades of food experience, conversations with health professionals and the responsibility to give you the most-accurate food information possible.
Also, EYC had the pleasure to not only meet Chef Jason Goldstein, I got to learn some new food hacks (and you know I love a good food hack, now). This incredible Chiropractor (yes indeed!), Chef and Food Blogger has lots to share and we are honored that Jason spent some time with us. I’m also going to talk about that one ingredient we all crave but try as we might, we just can’t seem to put it in our childhood dishes- nostalgia. I’ll see you inside. -H. Luiz Martinez
ON THE COVER It was the Spring of 2019 and I was walking to the gym from the 23rd St PATH Station in Manhattan, NYC. On the street, I passed a man with a bright blanket draped over his shoulders. He was balling up some sheets of newspapers and then placing them into what seemed like ordinary boxes. Then from under his blanket, he pulled out a plastic bag and started taking out wilted flowers from it. He proceeded to stick the flowers inside the boxes. Ahh so that’s how the flowers were staying upright. Upon closer inspection, I saw that the boxes were cut into shapes of giant flower-pots. Reaching under his blanket again, he pulled out a navy marker and drew these amazing details on the “vases”. I stood there in awe, watching this Artist at work. He drew such a crowd on that busy 23rd Street. People pulled out their phone and took pics. I just had to speak to this guy. “Hello- how ya doing? Where did you get the materials?” He smiled and said that junk boxes and discarded flowers can be found just about anywhere in NYC. Then I asked if the art installation was a tribute, a memorial or something- did the location have a special meaning to him?
“What the Hell? Can’t it be just what it is? You thinking too damn much about it. Don’t try to find meaning in it, let it find you- just enjoy it.”
Ouch! Uhm… okay. He smiled again and shared that he chose the spot because he thought that the beautiful turquoise doors would make an amazing backdrop to the flowers and boxes- much like your clothes. I looked at my clothes. I was wearing khakis, an exact match for the boxes, a turquoise tie and a navy blazer with one of my flower lapel pins. I didn’t even notice that I was dressed in the same color tones. “Maybe that’s why you were so drawn to it.” he said. Then I took a real good look at his tatted clothes. He was wearing what looked like a couple pairs of socks in lieu of shoes. The Artist shared that he’s been living on the streets for about a year and battled addiction. But he won that battle! He told me his name was Marcus and in my head I renamed him Marcus the Artist. He’s been clean the last 10 months and was going to start a new job in a week as a prep cook in his brother’s restaurant. When he becomes 2 years sober, his sister is going to hire him to work in her Art School. That was so wonderful to hear! A crowd started to gather. They were taking pictures and started congratulating me on my artwork. “Oh nooo- here is the Artist!” I gestured to Marcus with a flourished “ta-daa”. He just looked at me and said, “Oh Brother!” then he smiled and shook his head again.
Marcus the Artist would not take any money I offered him. He explained that if I shared his art, that would be the greatest thing I can do. I then showed Marcus the photo I took. I told him that it looked like it should be on the cover of a magazine. He looked at it for a minute then back at his art-work then back at my photo. He smiled that winning smile again and said,
“Perhaps one day it will be.”
Springtime You’ll see the buds start flowering, hear the birds chirping and feel the short days grow longer. Mother Nature starts her own rejuvenation and refreshens the very Earth we have the privilege to be a part of. The lands we live on start to flourish with the very bounty we need to eat and survive. It’s a spiritual time for the soul as well as we come alive with a new sense of hope. Yes, Spring is here!
Sunday March 20th, 2022
The Most Exciting Feature of a
DIGITAL Magazine… Is that I can go on vacation, go on assignment or attend an event and then upload it to a current issue of EAT YOUR COLORS mag. I can send an alert, a story, a message and/or an email to let you know that new content is available within a current issue. You can go to hluizpresents.com/eatyourcolors at any time to read and/or reread articles, catch up on interviews, tap on links, watch videos, learn cooking techniques & recipes and get NEW content when it becomes available. We will celebrate Henry’s Birthday in April at
LIVE AQUA in Punta Cana, DR I will send a notification so you can check out all the info, peek at the property, see the “H. Luiz Gastro-tour” and enjoy all the FUN! #StayTuned
#SipYourColors Champagne, Prosecco and Cava are all sparkling white wines. Champagne (the much higher priced one) comes from Champagne, France. Champagne is costly due to extensive marketing. In the US and most other countries, Champagne is associated with weddings, special events and other causes for celebrations. Some feel that you must have Champagne to toast everything from weddings to birth announcements and everything in between. See what I mean? That’s Great marketing. Prosecco comes from Italy and Cava comes from Spain- all sparkling wines Henry’s Sparkling Pear is our signature drink. It’s a simple cocktail really but it’s delicious and can be enjoyed during any season. It’s great for a celebration such as an anniversary or a birthday. The colors are fitting enough for the Winter Holidays and the crisp flavor is perfect for the warmer seasons as well. The tasty drink came about when I was going to prepare a Bellini. A Bellini is an Italian cocktail made with Prosecco and peach puree or peach juice. I grabbed a nice chilled Prosecco bottle out of the fridge as well as the juice. Then, I grabbed some raspberries out of the freezer. I set the ingredients onto the counter and placed a couple of Champagne glasses on a tray. I poured the juice into the glasses and noticed that the color was way off. Dang- I bought the wrong type of juice at the market. The juice was not peach nectar at all but pear nectar. Dang! Ok- so I thought, I’ll just make a Mimosa (Champagne and orange juice) but instead of the Champagne, I’ll just use Prosecco. I reach back in the fridge and realized- I had no orange juice. No Bellini, no Mimosa- now what?
Fun fact- Mimosas (Champagne and orange juice) didn’t even originate in France. They used to drink and serve Mimosas for centuries in Spain. It was made with Cava and other sparkling wines and mixed with citrus juices, particularly in Valencia and Catalonia. The Mimosa has become very popular in the United States and often attributed to France because of the use of Champagne. But back to my dilemma- the only juice I had was this pear juice. I figured it might taste okay and went with it. I poured the Prosecco on top of the pear juice and dropped in a single raspberry. Immediately, I fell in love with the colors but how would it taste? I decided to not taste it and see how My Love reacts to the sparkling concoction.
“Here you go, Beautiful- Henry’s Sparkling Pear!” I declared. He took a taste, inspected the contents up close and tasted it again. He smiled back at me and took another sip. Henry exclaimed that the cocktail was so delicious and asked where did I learn such a thing? I responded that I just thought that the flavors would work. It was until months later that I told him that the cocktail known as Henty’s Sparkling Pear was created because I grabbed the wrong nectar at the market. He answered, “Thank goodness you did!”
NOSTALGIAa very important but very allusive ingredient in cooking. There are times when I cook, that tears stream down my face or I let out a deep sigh. This usually happens when I cook a dish that my Father, Grandmother or Great Grandmother used to make (they’re now all gone to glory) and the flavors in my mouth trigger all kinds of emotions within me. I love when that happens. It keeps my family who have passed close to me. Take my petit pois (French little peas), I add coconut milk, my sautéed onions and bits of ham (sometimes bacon) with some homemade sofrito and my chicken stock. I’m writing this and I’m tasting it in my head right now. I am suffused with images of running through my Grandmother’s garden among her pigeon peas, coconut, plantain and breadfruit palm trees, waiting to eat my bowl of petit pois.
When I make the dish for my extended family, they marvel at how much it tastes like Mami’s (we called our Grandmother Mami). I think it tastes pretty close too. That’s when nostalgia lifts my spirits and makes missing family a little bit easier to handle.
You can also eat your friends’ cooking / food and be transported back in time to sweeter days. My childhood friend’s mother’s baked mac & cheese does just that. Every time I get to taste it, I’m a curly-headed, pigeon-toed tween without a care in the world. When I would get the chance to eat it as a grown man, I would forget that I’m lactose intolerant. Also, as an older man, it takes a little more time to shake off the bloat and drag myself to a gym. My partner would tell me to slow down and not eat so much of that baked mac and cheese. I would suck my teeth and reply. “Leave me alone. I’m 14, skinny with the metabolism of a hummingbird. You and I have not met and technically, I have not yet realized that I’m gay- that came at 17. So, leave me alone!” I would eat copious amounts of that heavy, cheesy, starchy but delicious food and when later came in real time, I really paid for it. However, in my opinion, it was all well worth it. <burp!!> Then there are other times when nostalgia can play cruel jokes on you. Like my childhood dishes that my parents used to make, I cannot recreate them no matter how hard I try. They would share their recipes with me, sometimes they would even coach me over the telephone but to no avail. I remember cooking side by side with my father to get his pollo guisado just the way he makes it. I would put the same amount of the ingredients in similar pots and did exactly what I saw him do. Did they taste the same? Nope- not a chance! He would try to convince me that they were exact- nope!
My beautiful father would taste my dishes and say they taste the same to me. Then he would take a spoonful of his pollo guisado (chicken stew) and give me a taste. Nope- not a chance! And this was when I was in my 30’s and already had a reputation of being an amazing Home Cook. There was always that little something that was missing. That’s when it hit me. I am never going to be able to create those childhood dishes because nostalgia is the ingredient that I cannot buy and put into my food. Yes- my Mami’s petit pois, I can come pretty close to the flavors and it can/may remind me of the dish because I saw my Grandmother every summer of my life for two weeks until I was 14. After that I would see her every chance I could and sometimes, years would go by without me seeing her. I know, it’s shameful but she did live on the island of Puerto Rico. I’m a Jersey Boy- born and bred. So creating petit pois brings back all those experiences. But my Father’s pollo guisado? A meal I grew up eating at least once a week (Summers too) until I was like 18 years old? Then I would eat it as an adult, every chance I could which was like once a month. Then my parents moved to Florida. When I would visit, that meal was there waiting for me. It was sooooo good! Years later, I decided to make my own pollo guisado. I bought all the necessary ingredients and called my Pa to coach me through it. Okay, give it some of this, add a little that, taste, more salsa then, now add the chicken, okay taste again, another handful of olivesokay great, let it simmer for an hour and the stew will thicken. Try not to peek and when you taste it, call me afterwards- it’ll be great.
“Nope – not a chance!”
Now here’s my Chicken Stew (Pollo Guisado) recipe and I think it tastes amazing but it does not (according to me and me only jajajaja) taste anything like my Father’s recipe. Damn you, nostalgia, damn you!
Pollo Guisado (Chicken Stew) Recipe INGREDIENTS
DIRECTIONS
•
4 chicken thighs
•
3 tablespoons olive oil
•
1 red bell pepper, diced
•
1 green bell pepper, diced
Season the chicken thighs with salt (I use Kosher salt) and black pepper. Sauté in a large pan to brown both sides of the chicken. Don’t eat as it may be raw inside. Take them out to cool.
•
4 cloves garlic, minced
•
1 medium onion, diced
•
2 tablespoons tomato paste
•
¼ cup chopped fresh cilantro
•
1 cup pitted green olives
•
1 cup frozen petite peas, thawed
•
6 cups low-sodium chicken broth
•
1 bay leaf
•
1 ½ cups medium-grain rice
•
salt & pepper and red pepper flakes to taste
*** Eliminate the first 8 ingredients
after the chicken meat if you can use 1 cup of fresh (or store-bought) sofrito or recaito.
In the same pan, add your olive oil and sofrito or recaito (an herb-veggie-garlic paste). or sauté your diced red and green bell peppers, diced onion, minced garlic, tomato paste and chopped cilantro. Stir around for about 30 seconds and let soften- should take around 3 to 4 minutes. Meanwhile, return to the chicken and dice or shred the pieces. Return to the pan and add salt, pepper and red pepper flakes (optional) to your taste. Sauté for another 15 minutes.
Add your chicken stock, bay leaf, green olives, peas and uncooked rice into the pot. Maybe a drizzle more of olive oil then taste to see if it needs more of this or that and adjust to your taste. If it needs less, add water. Boil for about another half hour or so until the rice is absorbed. Garnish with cilantro and serve piping hot. I promise you, you can eat this Puerto Rican chicken stew with a fork. It’s so hearty! But it won’t taste like my Father’s stew. Nope- not a chance!
Nutrition Dork MAYRA LUZ COLÓN
Chef Jason Goldstein… Is one of those people that you just want to be around. And not just because he creates delicious foods, it’s because his energy makes one feel like you are “at home” – know what I mean? It’s a comfort level that felt quite instantaneous, at least that was my experience. I first fell in love with him when I saw him on Food Network’s showFood Network Star. The way he presents himself and the way he speaks is just endearing. I met Chef Chris Valdes. Chef Chris was featured in EYC’s previous issue, The Romance Issue. It so happens that these two remarkable chefs were finalists on that same Food Network TV Show. Turns out, they have become Besties since the show- of course they did! I asked (okay I begged and pleaded) for an introduction. Chef Chris gave me the information that I needed which brings us to this very moment. Chef Jason has an incredible food blog “CHOP HAPPY” and an amazing social media presence. His Instagram feed is incredible!
Chef Jason Goldstein also has an exciting new cookbook outThe Happy Sandwich and it’s filled with scrumptious sandwiches to make you smile. I especially enjoy his positive quotes!
Hello Chef Jason Goldstein, how are you? I’m very well, thank you very much- how are you doing? Excellent, just excellent. That’s a great answer! I picked up your incredible new cookbook. I must say, I am very impressed with it. I think I’ve read the entire book as soon as I received it. Not reading all the recipes per se but I love all those tips. Thank you very much. I appreciate you saying that. I wanted to not just give great sandwich combos and recipes but I wanted to give readers options and other ways to save on cook / prep time. Speaking of time, how in the world do you have time to cook, create videos for the internet and make a cookbook? I know that you are a very successful chiropractor. Well, how do you do all that you do plus have time to cook, create videos for the internet and make cookbooks? jajajaja! So right, but this interview is about how you do it all. Sorry, I couldn’t resist. For me, cooking and creating cooking content has always been a way for me to unwind. With my line of work, I’m already thinking about how much time I need versus how much time I have for my cooking and so it becomes a fun challenge. That’s where I differ from most people who cook. A lot of them tell me similar stories of how cooking helps them unwind and relax. I can’t say that. Not that cooking is something I don’t enjoy doing, but for me it’s exciting. I’m having fun and my energy level is up and I’m anticipating the turnout with all the thrills and chills. I couldn’t say that cooking helps me unwind though. I believe we’re saying the same thing. That energy you speak of helps people unwind because it utilizes a creative energy. Ahhh- indeed we are saying the same thing. Thanks for that. No problem.
Please allow me a couple of questions that EYC Readers want to know. Go for it. You come home from a long day and all of a sudden, a gaggle of friends pop up. And they are hungry. What do you serve? First of all, no one better just show up to my home unannounced. Everyone says the same exact thing. But if I did have someone “pop up” I would make Bucatini Amatriciana. It’s made with guanciale, well you know- from the cheeks? Yes. Salt-cured pork jowls That’s right. Guanciale freezes very well and so I always have extra on hand. Throw in some tomatoes, pasta other simple ingredients, top it with some cheese and you’ll have a quick and delicious meal in minutes. That sounds awesome! Chef Jason’s Bucatini Amatricana
I also have another dish that I like to prepare in a snap. Please. That would have to be my quick version of Emily Mariko’s Salmon Rice dish. Yes- I’m quite familiar with that dish. I make my own version with my leftover salmon. But I use tinned tuna fish packed in olive oil instead for a quick but delicious version. Say what now? Yes- trust me. My version tastes like you’re eating a tuna or salmon roll. No, I’m not scoffing at tinned tuna, I just hadn’t had it in years. You can keep a couple of cans for such emergencies and every one would rave about it. True. I’m definitely trying that.
Chef Jason’s Tuna Rice Dish
We were talking about nostalgia and foods tied into our memories. I just wrote an article on how I cannot for the life of me recreate my Father’s Chicken Stew. Do you have a situation where you try to cook meals, say from your childhood or that your mom or dad would make for you- that you just can’t get right? It’s so funny that the dish that I can’t get the same as my Mom’s involves Chicken Soup too. Now that is interesting. Yes- I think it might be the pot(s) that our parents used. The pot my Mother used, I use to tell her that it looked like an old relic of the 1600s. jajajajaja! You know what I mean? The bottom is all black and burned up and they would use those pots for decades and decades. I thought that about my Father’s Pollo Guisado (chicken stew) but I have used the very pot(s) he uses and it still doesn’t come out like his, Nope- not a chance! In my case, I think it’s the pot. I can’t even test my theory because my Mother has since thrown out the pot. Oh man! Well, it is what it is but I know what you mean. Those dishes are tied to our childhoods and I believe there really is no way to recreate them- not to our satisfaction at least. You’re so right again. This has been a complete pleasure talking with you. The feeling is mutual and I know that we will be great friends. You better believe it! Thank you, Chef Jason (may I call you Jay now?) Goldstein! Before you go, may you give our EYC Readers one of your Spring recipes? You got it. That would be my Shrimp Panzanella Salad. Thanks Jay!
Shrimp Panzanella Salad Jason Goldstein ChopHappy
Ingredients Garlic Bread Crouton Ingredients: •1 day old sourdough (cut in cubes) •3 tablespoons extra virgin olive oil •1 tablespoons butter •2 cloves garlic (crushed) •1 teaspoon oregano •1/2 teaspoon red pepper flakes •1/2 teaspoon pepper •1 teaspoon salt Sheet Pan Shrimp Ingredients: •1 pound shrimp (peeled and deveined) •3 tablespoons extra virgin olive oil •1 teaspoon salt •1 teaspoon pepper •1 teaspoon garlic powder
Salad Ingredients: •2 cups arugula •1 cup cherry tomatoes (sliced in half) •1 handful green olives (sliced) •1/4 red onion (sliced) •1 teaspoon apple cider vinegar •3 tablespoons extra virgin olive oil •1 lemon (the juice)
Instructions Garlic Bread Crouton Recipe 1.First, (on medium low) add butter, extra virgin olive oil, oregano, garlic, red pepper flakes, and pepper to a big pot. 2.Next, stir for 2 minutes to infuse flavors and then take garlic cloves out. 3.Now, turn heat to high and add the bread cubes. 4.Next, stir for 2-3 minutes until bread crisps up. 5.Finally, add 1 teaspoon salt, stir, and set aside.
Sheet Pan Shrimp Recipe: 1.First, add all ingredients to a sheet pan, mix and spread out (this helps roast and not steam). 2.Next, in a preheated oven, cook for 8 minutes. 3.Finally, set aside. Salad Recipe: 1.First, add onions to bowl and mix with apple cider vinegar. 2.Next, add on top of onions arugula, olives, and tomatoes. Add salt and pepper to the veggies. 3.Next, add the shrimp, croutons, lemon juice, olive oil, and mix. 4.Finally, cheers to salad dinner fun!
ORDER YOUR COOKBOOK HERE
Jason Goldstein, creator of Chop Happy has Been featured in various media outlets
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STOP THROWING AWAY MONEY / FOOD Fruits grown on trees, but your money does not, so stop throwing it in the trash. It’s upsetting to see (sometimes expensive) groceries expire / spoil because of improper storage methods.
I remember my mother literally tearing up when she would find food that we may have thrown away from our plates. If she would have seen food spoil in the fridge due to not being properly storedshe would have a colossal fit. Now, sort of an adult myself, I fully comprehend where those emotions come from- I really get upset if things spoil in my fridge. That’s why I take the time (just a few minutes) to properly store my food(s) when I get in from the market.
Tap here to see a video, where I show you how to properly stores basic foods.
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Plant-based Foods
Vegan VEGETARIAN
Whole-Food Diet Frugivore Raw Vegan
What do all these terms, labels and boxes even mean? Are they really that different or is this just another way people try to differentiate themselves? I don’t think that this is a real religion but is it a cult? If I buy vegetables from Whole Foods Supermarket, am I a Whole Food Vegan now? And what on Earth is a frugivore? Sounds like this is all made up- is it?? These are just some of the questions I get asked almost every day. Let me just start out by saying that these are not religions and by no means that they are cults. Although people take their food intake very seriously and somewhat religiously.
I’ll explain to the best of my knowledge what all these terms mean but make no mistake, there are dozens of other terms that people use to describe their food intake and all sorts of reasons as to why. Let me start with my personal dietary intake and my reason(s) for eating the way that I do.
I would describe the food that I cook and eat as a plant-based food(s) diet. As the name implies, it is based on plants- vegetables, fruits, nuts and grains. Like most plant-based eaters, I do consume meat (beef, pork, chicken) and seafoods, however very little of it. Our food intake is now 90.47% vegan. We used to eat meat/seafood on Tuesdays, Thursdays and Saturdays but changed those 3 days into 2. Currently, those days are Wednesday and Saturday nights for dinner. All of our breakfasts, lunches and snacks are vegan too. Out of 21 meals during a 7-day week (3 meals a day), we eat just 2 meals of meat / seafood for dinner only. Our meat intake is now under 10%. This really works for us. We feel lighter, experience no digestive issues, have lots of energy and can fall asleep at the drop of a hat. We no longer eat eggs, Deli and/or dried meats (ground beef, sausage, prosciutto, salami, deli ham, etc.) in our home. We also no longer eat dairy (milk, half n’ half, cheeses, ice-cream) and we don’t eat bacon. ALL FOODS THAT WE LOVE, WE NO LONGER EAT.
After years of research, reading health articles, watching food documentaries, getting advice from trusted Nutritionists and learning eating habits from countries that we have visited- we decided to no longer eat a lot of the foods we love(d). I thought that we would miss it but it has been 9 months and we really do not. Now- if we are out of my home and we’re offered any of these foods mentioned, we will not say no. If we’re on vacation and during one of my H. Luiz GastoTours, a chef serves me a filet mignon, I’m not going to say, “No thanks! It’s a Thursday and I won’t eat meat on Thursdays.” Again, to clarify, these are things that we’re doing and not doing in our home, but if you invite us over for a bite to eat, there’s no need to worry. I won’t go into all the reasons as of why we eat the way that we eat but there is also a money-saving component. I’m not in the habit of telling people how they should eat but let me tell you how we eat.
I’m just going to explain what plant-eaters are and why we have eaten this way for years. We ramped it up last year and cut out a lot of foods that we used to enjoy for the betterment of our health. Did you know that delicious bacon has been classified by the IARC (International Agency for Research on Cancer- part of the World Health Organization), as “carcinogenic to humans” and placed it in the same group (Group 1) as tobacco? Now we have heard this before, years ago, but who could stay away from bacon, sausage and prosciutto? Well, we can- when it comes to our health. Our families, that share our DNA, have had severe health issues and some even deaths, because of cancers believed to be linked to the food(s) they consume(d). So we really started researching / getting information. We have eaten vegan meals at least twice a week for years! Now we have vegan meals 5 days a week. Plant-based meals with small amounts of meat but loaded with vegetables is not a new concept for us. Maybe that’s why the transition isn’t so drastic for us. I’m also pretty good about serving portioned-control meals and we do not eat fast-foods anyway. Since I cook our meals every day, I really can control what we eat, how much of it we eat and when we eat it. But- I used to make charcuterie & cheese boards almost every Friday night for over 7+ years. I was also famous for my breakfast frittatas and BL(A)T sandwiches- that’s a BLT (Bacon, Lettuce, Tomato) with avocado. Oh that still sounds so good! jajajaa. However, we put an end to it all that over 9 months ago and it went without a hitch. We have increased the vegan meals to over 90% intake and found some alternatives for eggs, ground beef and dairy.
So what is Plant-based or a Plant-based meal?
Plant-based Plant-based eaters focus on eating mostly plants like vegetables, fruits, nuts, seeds and grains. Small portions of meat and seafood are not eliminated from their diet along with dairy & eggs. The foods that plant based eaters eat are less likely to be processed (salted, smoked, genetically modified).
Vegan Vegans do not eat animal products or products from animals such as eggs and dairy. Vegans do not eat insects (a large percentage of the world rely on insects such as grub-worms, ants, beetles, bugs, spiders, grasshoppers, etc.) for protein. Also, Vegans do not eat honey as it is made by bees. Some do not wear animal skin(s) nor use products tested on animals.
VEGETARIAN
A Vegetarian does not eat meat but still consumes certain animal products such as eggs, dairy and sometimes fish. A vegetarian that eats fish is called a pescatarian. There are other sub-groups as well (lacto vegetarian, ovo vegetarian and others).
Whole-Food Diet
A whole food diet has nothing to do with the Whole Foods Supermarket. Whole foods are foods that are not processed (non-GMO). For example, a whole-food diet may consist of whole grains but not refined grains such as flour. Whole food (meat, vegetables, fruits, whole grains, nuts, and legumes) retain their whole portfolio of beneficial phytochemicals and nutrients that are often removed in processed foods. American supermarkets have way more processed foods than not.
Frugivore A frugivore’s main food source is fruit and/or succulent plants. Frugivores may eat other sources of protein like meat and insects- but fruits are the main source. It is said that humans are true frugivores due to the digestive system and tract resembling an herbivore rather than one of an omnivore.
Raw Vegan A raw-food vegan doesn’t cook any of their food. These vegans typically sustain themselves on raw veggies, salads, fruits, nuts, seeds and legumes.
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Lil REMO Jazz Mavoko
NIBUMAN
AVGOLEMONO This delicious egg yolk and lemon soup is traditionally found in Greek, Turkish, Arab and Italian cuisine. I also learned that many other countries serve their version of the egg soup. But back when I was in high school (many, many moons ago) I was invited to my friend’s, Maria-Eleni’s house for a Greek celebration. We were served avgolemono and I smiled out loud and turned to Maria-Eleni and said- I love bagna brusca! She said she never had it. Never had it? What do you call this? That’s avgolemono- it’s a soup made from egg and lemon. Yeah-that’s exactly what bagna brusca is, I told her. It never occurred to us as young teenagers that the same soup, traditional to the Mediterranean and other countries, can be known by different names. All we knew was that it was delicious, no matter what you called it.
Avgolemono is traditionally served at Passover or Easter but it may be enjoyed any time of the year. The texture is velvety and usually served “light” meaning as is with no meat protein. However, you can totally serve it with slices of chicken breast for a heartier soup. Do not confuse this soup with Chinese egg-drop soup. However, if you don’t temper your eggs and they form loose scramble like ribbons, then by all means- call it an egg-drop soup. jajajaja! I like to serve these in my shallow bowls but I also like serving these in my little saucer bowls along side a sandwich on a plate.
AVGOLEMONO RECIPE INGREDIENTS • chicken stock or broth (6 cups) • 5 large eggs: 3 fresh whole eggs, 2 boiled eggs for garnish
• freshly squeezed lemon juice (2 tablespoons) • herbs: dill, mint, cilantro and / or chives (I use dill)
• salt & pepper to taste
DIRECTIONS In a pot, bring six cups (48oz) of good quality stock to boil. Reduce heat and let the stock simmer. Grab another pot and carefully place 2 raw eggs inside. Fill the pan with water to about 2 inches just past the eggs. Bring to a full boil then remove the pan from the heat. Cover and let the eggs stand for 10-12 minutes. Then run the eggs under cold water or place them in an ice bath for a few minutes. Remove and peel. Meanwhile in a bowl, crack and whisk three eggs thoroughly until they are very thin - really combine the yolks and the whites. Then, whisk about two tablespoons of freshly squeezed lemon juice into the already- whisked eggs (about the juice of half of a lemon). Slowly, but very slowly, drizzle some of the broth into the eggs while whisking vigorously. This is called tempering. Finally, whisk the egg mixture back into the hot pot of soup to thicken it. Add salt and pepper and more lemon juice to your taste. Garnish with thin slices of boiled egg and sprinkle on some herbs.
POTATO and LEEK
SOUP
Potato leek soup is simply one of the easiest comfort foods you can make with ingredients you probably already have on hand. The key ingredients are potatoes and leeks. You can make this soup with any potato you like, but I use red potatoes and baby potatoes because I leave the skins on. It just adds nutrients and saves time (I hate peeling potatoes.) Red potatoes, Yukon Gold potatoes and baby potatoes are thin skinned, but if your using, say like a Russet potatoes, then peel them. To prepare the potatoes, scrub them clean with water then cut them into small chunks. Then drop them and soak them in a bowl filled with very cold water for at least 30 minutes. This process can be done up to 24 hours beforehand- just store the bowl of potatoes in the refrigerator. Leeks hold quite a bit of the sandy soil they’re grown in. You must clean them properly or else you’ll have a sandy mess in your bowl. Cleaning leeks is crucial but quite simple. Trim off the root end as well as the green leafy top- they’re pretty tough. You should be left with the white and light green part of the stalk. Slice the stalk vertically in halves. Place the flat side-down and slice horizontially into thin slices. Place the slics in a bowl of water and use your hands to shake and move the leeks around. You’re trying to release the excess dirt and soil with this method so don’t be afraid to get rough. Change out the water a couple of times.
INGRIDIENTS
DIRECTIONS
•
2 pounds Yukon Gold potatoes
•
andouille sausage (substitute chorizo or kielbasa)
In a large pot over medium heat, sauté the onions and the drained leeks with olive oil.
•
½ cup olive oil
•
1 yellow onion
•
3 stalks of leeks
•
4 cloves garlic (minced)
•
1 cup half and half (substitute plant-based milk)
•
fresh thyme (about 2 sprigs)
•
chicken or vegetable stock (4 cups)
•
2 teaspoons salt (I use Kosher salt)
•
1 teaspoon freshly ground black pepper
•
1 tablespoon finely chopped scallions for garnish
•
red pepper flakes (optional)
EQUIPTMENT Here’s a soup that makes good use of a stand blender. Of course, an immersion blender will work but a stand blender just whips everything better and gives you a creamier texture to your soups. You’ll also need a large pot and a large bowl.
Cook for about 15 minutes or until the leeks become soft. Add the minced garlic and stir well for another 2 minutes. Add the drained potatoes along with the salt and pepper. Then add a quart (4 cups) of chicken or vegetable stock and the fresh thyme. Stir and lower the heat, allow to simmer until the potatoes become tender (20 minutes). Then add 1 cup of milk or half and half (or plant-based milk) and bring back to a simmer. In about 10 minutes, remove from the heat and let cool for at least 15 minutes before heading to the blender.
Working in batches, purée the soup in a blender or directly in the pot with an immersion blender. Use a bowl to hold the blended portions of soup while blending the rest. Return your perfectly smooth, thick and blended soup back to the pot. Heat up your soup as you like to eat it.
Now in a separate pan, crisp up your sliced or diced andouille sausage with some olive oil. *You can completely discard this part, omit the dairy (substitute with plant-based milk) to create a vegan version of this potato leek soup. I enjoy it that way from time to time. Just before serving, mix in the andouille sausage throughout the potato-leek soup. Reserve some andouille slices or pieces for garnish. To serve, place your potato-leek with andouille in a pretty bowl, cup or whatever you have. Garnish with any reserved andouille slices or pieces. Place some thyme and finely chopped scallions on top as well. I also add a sprinkle of red pepper flakes.
I like to serve these in small ramekins for a light lunch
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by H. Luiz Martinez
Make you’re own, better for you
Instant Cup O’ Soup
“As the Spring Season starts warming up the Earth, get a head start by warming up your body with Ramen Soup.” - H. Luiz
RAMEN NOODLE SOUP Who does not enjoy a quick cup of hot ramen noodle soup? We all like the instant quality of almost anything in America- especially if it’s a delicious little meal! Then- we move out of our dorm rooms and our parent’s basements and we’re like: oh my goodness? I used to eat this packaged little block of sodium every other day? And exactly what is in that “flavor” packet that make it taste kind of like chicken? jajajaja! As a teenager, I would chide my friends who would mix in a raw egg (egg drop soup?) and slice up a hotdog to their instant ramen soup. Some would even add seasoning salt or powdered adobo- as if the flavor packet wasn’t so salty enough. Then I would go home… Back then, you could get 3 (sometime 4) packages of instant ramen soup for just a dollar. I would open a package of one of those bad boys and throw away that foil square of sodium. In a small pot, I would add a can of chicken stock (I was not making my own stock back then.) I would get that to boiling and add that hard dry block of ramen noodles. On top I would add some chili oil or chili paste and some salt and pepper. I would thinly slice my leftover chicken breast into strips, cube up my leftover porkchop or shred whatever beef I had leftover from last night’s dinner- throw that in. Then came my scallions (green onion) and whatever fresh herb I hadusually cilantro or parsley. I would serve my soup in this white bowl and add a touch of soy sauce. I wasn’t one of those teenagers that would add a raw egg but I boiled eggs all the time. So I would grab one out the fridge, peel it and sliced it in half- placed that on top. Drizzle with more oil and that was lunch for most of my teenage days.
It took a little bit more effort to create these delicious little soup lunches, but it was well worth it. The extra time I took slicing the meat, peeling the boiled egg and adding oils, herbs and scallions only took another minute or so anyway. Still- I felt I was missing the “instant” component of it, plus my way was not easily portable. I eventually graduated to using dried angel hair pasta so I stopped buying the bricks of dried ramen. I then bought one of those microwaveable plastic containers. I would bring some of my delicious soup to work a couple of times a week. As I grew older, I started adding ginger and sesame oil. Nowadays, I make my own stock (or use a great-quality stock pastemuch better than those bouillon MSG cubes), I use 100% wheat noodles (I buy ramen noodles whenever I find them) and cook my meats (pork, chicken, beef) specifically for my ramen-inspired noodle soups. No longer do I use the prior night’s leftovers because I like to make these soups en masse. Also, along with the scallions, I may use fresh sliced mushrooms, shredded carrots and peas. I also make a vegan version with tofu and edamame. Additionally, I use these beautiful wide-mouth mason jars to prep and store the ramen soups. This way you can put them in your bag and enjoy it later or on the go! During this pandemic, I still make my ramen in this fashion. It’s nostalgic, saves time and it’s kind of fun reliving my teenage year- although with better food! I’ll show you how to prep and layer the jars in a way that you literally “just add hot water” to enjoy an instant cup of soup anytime!
RAMEN NOODLE SOUP INGREDIENTS •
teaspoon of chicken, beef, pork, and/or vegetable paste(s) *I use these pastes if I want to make a variety of ramen flavors otherwise I will just use my homemade chicken stock
•
protein- 2 chicken breasts shredded and / or beef diced small and / or tofu sliced thin or cubed and / or pork medallions sliced thin and / or whatever protein you like FULLY COOKED
•
ramen or thin spaghetti (I use the wheat, brown rice & lentil pastas)
•
kale (or spinach or whatever greens you like)
•
mushrooms (sliced thin)
•
carrots (shredded)
•
scallion (green onions)
DIRECTIONS Be sure to have all of your proteins cooked as well as your pasta. Slice your vegetables (the thinner the better) or shred them. Slice, cut and/ or chop your greens. Take each item listed above and layer your WIDE MOUTH mason jars or microwave safe containers in that order.
As long as you put a teaspoon of your stock paste at the bottom first, then layer your cooked protein of choice, then your cooked noodles- you’ll be fine. The rest is just layering your thinly sliced or chopped vegetables and greens. For spicy ramen, a teaspoon of chili paste will do just fine. 2 fully cooked chicken breasts are perfect for this recipe. It all makes for 6 very hearty .5 Liter servings or 3 Liters (12.6 cups) of delicious soup.
The jars you see here are .5 liter size but if you’re prepping a 1-cup size jar or container (adjust your ingredients / portions to scale) and add water to fill up your jars. Place your soup in the microwave on HIGH for 1 to 2 minutes. Carefully take out your soup (contents may be very hot) and lay the lid back on top of the jar / container and let stand for another minute. Then mix your soup contents up within the container with your spoon or chopsticks and enjoy your soup!
Now I normally boil water on my stovetop then add it to my .5 Liter glass containers. When I do so, I take the chilled soups out of the fridge, take the lids off and let it come up to room temperatureabout 20 minutes. You do NOT want to add hot water to very cold glass containers or glass anything. They will crack upon contact. Here’s a quick video where I show you how to make your own instant cup o’ soup Don’t forget to subscribe to my YouTube Channel after .
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