Healthy Food Around the World
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Contents Recipes Drinks Banana Strawberry Ginger Smoothie……………………...............................6 Homemade Sweet Ginger Tea……………………..........................................6
Entrees Veggies on a Cloud……………………...........................................................7 Raw Vegan Pasta……………………..............................................................8 Pesto……………………................................................................................9 Apple Chips…………………….....................................................................10 Fried Egg Roll……………………..................................................................11 Pear Brie and Honey Naan Pizza………………………..................................12 Spaghetti and Tuna Balls ……………………...............................................13 Spaghetti Squash……………………...........................................................14 Chicken Nacho Grills……………………......................................................15 Stuffed Peppers…………………….............................................................16 Tabouleh …………………….......................................................................17 Honey Cinnamon Roasted Chickpeas………..........................................19 Fava Beans (Ful Medames) ………………………………................................20 Twisted Breakfasts- Hearty Pasta! ……………………................................21 Red Pepper Soup..…………………….........................................................22
Healthy Eating Info Healthy Places to eat on Campus………………..……...............................23 Healthy Places to eat off Campus……………………................................25 How to read nutrition labels……………………........................................26 iPhone Apps for Cooking…………………….............................................27
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Dear Students, As the school year flies off to a start, some of you may be reminiscing about exciting summer adventures or travels. For this semester’s cook book, we decided to collaborate with Mac Breadbin and the Mac Farmstand to bring you recipes from around the world that are simple yet healthy. We understand that between classes and homework it can often be difficult to find time to plan healthy meals, go to the grocery store and then cook up a storm, but the recipes we’ve put together for you require minimal ingredients and prep time. If cooking a meal isn’t feasible, check out some of the healthy options on campus! If you’re feeling like a treat, head off campus with a couple of friends to a local restaurant…we’ve listed some of our favourite Westdale restaurants for you as well. For even more resources, check out the iPhone food apps we’ve discovered, listed on page 25. From the kitchen to campus to Hamilton to recipes from Around the World, we want you to have a variety of ‘Edible and Incredible’ food options. Don’t forget that SHEC is always here to provide support to you in any way that we can, whether that be peer counseling if you’re feeling stressed or need someone to talk to, an information hotline, referrals on and off campus, a lending library and health related pamphlets, as well as free condoms and lubricant. We are located in MUSC room 202 and our hours are Monday to Friday 9:30am- 5:30pm. We hope you enjoy these recipes….get cooking! Adriana Di Stefano SHEC Promotions Executive Caitlin Sharawy, Katherine Steckham, Laura Jamieson and Maegan Cheng SHEC Promotions Committee
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As the colder weather begins to hit, I think a lot of us begin to think about hearty meals to keep us warm during our studies. What if you were battling this chilly and midterm-filled time of year with an empty stomach? Did you realize that when you begin to type ‘Hamilton food’ into Google, at least half of the search options it suggests are for local food banks? Other obvious search topics include restaurants, local farmers’ markets, and recipe ideas. Why is it that search results relating to food in Hamilton are split equally between ways to get food if you can afford it and ways to get food if you can’t? It seems that the issue of hunger in our community hasn’t been satisfied yet. That’s where we are here to help! MAC Bread Bin, the student food bank supported by the MSU, provides many different food-related programs. We have an online voucher system, monthly produces boxes, cooking classes, and many other healthy-eating oriented initiatives. We are so glad that together with SHEC we are able to offer students this cookbook as another avenue to bringing food consciousness to you! We hope you enjoy this wonderful issue of the cookbook and find the recipes to be as delicious as we did! Happy cooking, Gillian England-Mason MAC Bread Bin Director macbreadbin@msu.mcmaster.ca
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Greetings health-conscious students, I hope that this introduction finds you in good health and on a full stomach. As much as that would leave this cookbook of little use to you, I am confident that this collection of recipes will offer inspiration and creativity to your culinary curiosities. As the Director of the Mac Farmstand for the 2012 season, I have learnt quite a bit about locally-grown produce- the wide variety grown in Ontario, all the different ways you can prepare them, and the health benefits that come with eating them, to name a few. While at first I was nervous to experiment with making meals that I was not sure I would enjoy, today I have a larger recipe base to choose from and can cook with ingredients I never knew about, such as kale, chard, and patty pan squash. More than that, I have acquired a new skill that I can use my whole life to the benefit of myself and to others. Providing locally-grown produce is a mandate of the Mac Farmstand. Yet it cannot always be offered at an affordable price, especially for students. The food industry’s global supply chain is a process that has been developed for over a century, and it is hard for local, independent farmers to compete with the low prices of large businesses. Moreover, as farmers are getting older and seeking retirement, prime agricultural land is being bought up for development. This all can lead to negative effects on our nation’s food sovereignty, as we depend more on the global supply chain to feed us. Local food is often of a higher quality and supporting local farms keeps our economy strong. Production of food is also of concern to conscious students. Farms owners that exploit the labour of farm workers cannot be supported as part of a food movement. A living wage, a safe work environment, and fair working hours all add to a strong community. If the youth of today want to seek a healthy future, we must encourage our government to develop progressive policies that support the local food movement. The Mac Farmstand is McMaster’s contribution to building a strong local food movement on campus and in our communities. As we connect local farms with students and the community, we develop solid relationships that contribute to a healthy body and society. If you are interested in building the local food movement, then explore your local farmers’ market, talk to farmers, and most importantly, educate yourself about the food industry- the bad and the good. Enjoy the recipes found in this cookbook and see you at the nearest farmers’ market! All the best in your culinary adventures,
Alvand Mohtashami Mac Farmstand Director 2012
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Drinks Banana Strawberry Ginger Smoothie Ingredients:
1 Banana 4 -5 Strawberries Teaspoon of ginger Coconut water/ or regular water (enough until smooth)
1.Combine all ingredients in blender and blend on high.
Homemade Sweet Ginger Tea Ingredients: 1 Teaspoon chopped ginger 1/4 cup of Goji berries or Mulberries Hot Water Tablespoon of Honey 1.Boil water 2. Combine ginger and goji or mulberries in a cup 3. Let boiling water cool for 5 minutes and pour into cup 4. Add honey and stir 5. Ingredients in tea can be strained or eaten during consumption of tea.
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Entrees Veggies on a Cloud Prep time: 5 minutes Cook time: 30-45 minutes Ingredients: 1 Cup of Quinoa (or brown rice) 1 Chopped Leaf of Kale (Stem removed) 1.5 cups of water 5 - 6 chopped Cherry Tomatoes 1/4 Chopped Zucchini 1 Piece of Chopped Garlic 1/2 Onion (or stalk of green onion) 1 Teaspoon of: Sea Salt Black Pepper Turmeric Rosemary 1 Tablespoon of Olive Oil (Optional 1/2 Potato) Using rice cooker: 1.Combine Quinoa, water, kale, all spices, garlic, olive oil, (optional) potato in rice cooker. 2. Switch to cook, when done add zucchini, cherry tomatoes, and onions cover and switch to warm for 5 - 10 mins. 3.Let cool for 5 - 10mins and top with olive oil or dressing of your choice. Serve.
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Stove Top: 1.Combine Quinoa, water, kale, all spices, garlic, olive oil, (optional) potato in pot. 2.Cook on medium until quinoa is fluffy and most of the water has been absorbed (~30 mins or time on package). 3.Turn off heat then add zucchini, cherry tomatoes, and onions, cover and let sit for 5 - 10 mins. 4.Uncover let cool for 5 mins and top with olive oil or dressing of your choice. Serve.
Raw Vegan Pasta Prep time: 5 minutes Ingredients: For pasta: 1-2 Sliced Zucchini Sauce: 5 - 6 Cherry Tomatoes Chopped Garlic Teaspoon of Sea Salt and Black Pepper 1/4 - 1/2 Avocado 2 Tablespoons of Olive Oil 1.Using a spiral slicer/food processor shred zucchini into very thin long strands (like spaghetti) or using a knife cut into thin strips. 2. Combine cherry tomatoes, garlic, sea slat, black pepper, avocado, olive oil in blender and pulse until chunky (or smooth if you prefer). 3.Place zucchini strands in a bowl and top with sauce.
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Pesto Pestos are wonderfully versatile, use them as a pasta sauce, sandwich sauce or add them to recipes to give them a little something extra. Homemade pestos are easy and will keep for over a week. Basic procedure for any pesto: 1. Coarsely chop then blend greens with a few tbsp of oil 2. Grate parmesan cheese 3. Add and blend parmesean, nuts/seeds with another few tbsp of oil. 4. Add oil and blend until the desired consistency is reached 5. Salt and pepper to taste The following pesto recipes have been used as samplers at the stand:
Scapes, Arugula and Walnuts 10 garlic scapes, flowers removed 1 cup arugula ¼ cup of olive oil ½ cup of parmesean cheese ½ cup of walnuts salt and pepper to taste Scapes, Basil and Sunflower Seeds. 10 garlic scapes, flowers removed 1 cup basil ¼ cup of olive oil ½ cup of parmesean cheese ½ cup of sun flower seeds salt and pepper to taste
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Apple Chips Prep time: 10min Cook time: 2 hours
Ingredients: Apples (Farmstand) Cinnamon
1. Cut the core out of the apple 2. Slice apple into thin slices (the thinner the better) and lay on parchment paper on tray 3. Sprinkle lightly with cinnamon 4. Bake at 275 degrees for two hours. At the end of the first hour flip them over and afterwards check every 30min. When crispy, they’re done!
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Fried Egg Roll Prep time: 5min Cook time: 5min Ingredients: Eggs Soya Sauce (optional) Salt (optional) Sugar (optional) Bacon (optional) Vegetables (optional)
1. Whip two or more eggs in bowl, add soya sauce, a touch of salt and sugar. Add bacon bits, chopped vegetables, if you so desire (like an omelette!) 2. Pour into pan so it covers the bottom and cooks into a circle. 3. Once cooked, either roll with spatula in pan or transfer to plate and roll. Slice and enjoy!
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Pear Brie and Honey Naan Pizza Naan bread is the perfect thickness and portion size for healthy individual pizzas! The greatest thing about this recipe is that you can top your naan with whatever toppings you choose… Classic tomato base, cheese and pepperoni, anyone? How about arugula, sundried tomatoes with pesto? Say buh-bye Delissio… Namaste Naan Pizza!
Prep Time: 5 minutes Cook Time: 6-10 minutes Ingredients: Naan Extra Virgin Olive Oil Honey 1 Pear (or apple), thinly sliced Brie Cheese (camembert and cheddar could also work!), thinly sliced 1.Preheat oven to 450°F. 2.Brush naan bread with olive oil (just enough to cover the naan and make it a bit shiny). 3.Cover naan with a layer of thinly sliced pear, followed by a layer of sliced cheese. Drizzle with honey. 4.Cook in preheated oven for 3-4 minutes. After 3-4 minutes, turn naan 180° in oven to allow for optimal even cooking. 5.Cook for another 3-4 minutes or until desired crispiness. Enjoy!
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Spaghetti and Tuna Balls You can stock up on canned tuna when it goes on sale at Fortinos! Here’s a new way to enjoy this classic lunch staple and get rid of all those cans... Prep Time: 15 minutes Cook Time: 5 minutes Ingredients: 2 160g cans of tuna in sunflower or olive oil, drained Handful of pine nuts Zest of a lemon Parsley, chopped Handful of breadcrumbs, about 50g (rip apart your stale bread!) 1 beaten egg 400g spaghetti 500g can of tomato pasta sauce Extra Virgin Olive Oil
1.With a fork, flake the tuna. Add in pine nuts, lemon zest, parsley, breadcrumbs and egg. Mix with your hands until completely combined. Create 12 balls, roughly the size of toonies. 2.Boil water and cook pasta according to instructions on the packaging. 3.On a non-stick frying pan, heat a little bit of olive oil. Fry your tuna balls for about 5 minutes, turning every minute or so, until they are golden. 4.Heat your pasta sauce, and serve!
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Spaghetti Squash Prep Time: Cook Time:
10 minutes 40 minutes
Ingredients:  1 spaghetti squash, halved lengthwise and seeded 1. 2.
3. 4.
Preheat oven to 350 degrees F. Place a sheet of tin foil on baking sheet. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 40 minutes in the preheated oven. Remove squash from oven, and set aside to cool for 5 minutes. Use large spoon to scoop out the squash. Top the squash with your choice of sauce.
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Chicken Nacho Grills
Prep Time: 10 minutes Cook Time: 20 minutes Ingredients: Chicken breast 1 tablespoon salsa 1 tablespoon sour cream Tortilla chips Cheese 1.
2. 3. 4.
Preheat oven to 400 degrees F. Put the chicken breast on a baking sheet. Slash each chicken breast 3 times with a knife. Spoon 1 tbsp of salsa on top, and then 1 tbsp sour cream. Sprinkle chips over the chicken, then the cheese. Roast for 20 minutes until the topping is golden and melting. Serve with your choice of salad
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Stuffed Peppers
Prep Time: 20 minutes Cook Time: 40 minutes Ingredients: Peppers, halved lengthways 2 tablespoons olive oil 1 onion, finely chopped 1 tomato, diced 1 cup long-grain rice Cheese
1. 2. 3. 4.
Preheat over to 350 degrees F. Place peppers on a baking sheet. Brush the peppers inside and out with olive oil. Cook in oven for 35 minutes, until softened. Heat the remaining olive oil in a medium pan and cook the onion and tomato. Stir in cooked rice. Remove peppers from the oven and fill with the rice mixture. Sprinkle cheese on top and return to oven for 5 minutes.
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Tabouleh Prep time: 60 minutes Ingredients 1 teaspoon lemon zest 1/4 cup lemon juice 1/4 cup olive oil 1/4 teaspoon black pepper coarsely ground 1 teaspoon salt 1/4 cup bulgur wheat 1/2 red onion finely diced 5 ounces parsley I prefer flat-leaf, but curly works too 2 seedless cucumbers about 5 ounces, cubed
2 ripe tomatoes about 8 ounces, cubed
1.
Whisk the lemon zest, lemon juice, olive oil, black pepper and salt together in a small bowl, then add the bulgur wheat. Let this soak for 30 minutes or up to 2 hours, depending on the coarseness of your bulgur and how soft you want it.
2.
If the raw onion is too strong for your tastes, soak the minced onion in cold water for an hour or two to tame it. You may need to change the water a few times. Drain and dry thoroughly with paper towels before using them in the salad.
3.
Wash the parsley then use a salad spinner or paper towels to thoroughly dry it. Remove all the stems, then grab a handful and roll it up and slice the roll as thinly as possible. Chop the parsley in
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the opposite direction to the direction you sliced and you should get it pretty evenly chopped. 4.
Add the parsley to a large bowl along with the cucumbers, tomatoes and onions. Add the soaked bulgur along with the dressing and toss everything together. Tabouleh tastes fresh the day it's made, but if you let it sit overnight, the flavors have a chance to meld and it tastes even better.
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Honey Cinnamon Roasted Chickpeas Prep Time: 10 minutes Cook time: 40 minutes Ingredients: 2 (15 ounce) cans of chickpeas (or 4 cups cooked chickpeas) 2 teaspoons ground cinnamon 1/4 teaspoon nutmeg 2 tablespoon granulated sugar 4 teaspoons olive oil 2 tablespoon honey 1. Preheat oven to 375 degrees F. 2. Drain and rinse chickpeas in a colander under running water. Thoroughly dry chickpeas with a kitchen towel. 3. In a small bowl, whisk together the oil, cinnamon, nutmeg and sugar. Add chickpeas and toss until coated with spice mixture. 4. Spread chickpeas out on a rimmed baking sheet. 5. Roast, shaking the pan occasionally, until the chickpeas are crunchy and no longer soft in the middle, 35-40 minutes. Test taste every few minutes until desired texture is reached. 6. Place hot, roasted beans in a small bowl and coat evenly with honey. 7. Spread beans back out on baking sheet and allow to dry. Store in an airtight container at room temperature.
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Fava Beans (Ful Medames) Prep time: 10 minutes (except requires over night soaking of beans) Cook time: 60 minutes Ingredients: 1 1/2 lbs of dried fava beans or broad beans 2 cloves crushed garlic 1 tablespoon lemon juice 1/4 cup olive oil 1/2 teaspoon cumin 1. Soak beans overnight in water. 2. Drain, and cover with fresh water in large saucepan. Bring to a boil and simmer on low for 45 minutes to 1 hour, or until beans are tender. 3. Drain and place in medium bowl. 4. Add remaining ingredients (that have been mixed together) Beans and remaining ingredients can be mashed together, or the beans can be left whole and gently mixed with remaining ingredients. It is more commonly served mashed together. 5. Serve hot with fried egg or pita bread.
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Twisted BreakfastsHearty Pasta! Prep time: 5 minutes Cook time: 8 minutes
Ingredients:
Single serving of pasta An egg ½ cup of chopped onions and green peppers (or whatever veggies you may have on hand) 1 clove of minced garlic ¼ cup of chopped ham (can omit if vegetarian, or add in other meats of choice) 1 tsp of butter 1 tsp of olive oil Salt and pepper to taste Shredded cheese (as much as you prefer) For the pasta:
Cook according to package instructions in salted boiling water until al dente 1. Crack the egg in a separate bowl and whisk 2. Heat butter and olive oil over medium heat in a pan until melted 3.Add in the minced garlic, ham and vegetables 4. Cook until you can smell the garlic and onions 5. Add the pasta into the pan, and toss 6. Add in the egg, while continuing to toss 7. When the egg looks about 80% cooked, turn off the heat and continue tossing (the residual heat will continue to cook the eggs) 8. Add salt and pepper to taste, toss to coat well 9.Transfer onto a plate and top with shredded cheese
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Red Pepper Soup Prep Time: 10 minutes Cook time: 40 minutes Ingredients 3 sweet red peppers chopped 2 sweet potatoes, peeled and cubed, about 4 cups (1L) 1 onion, chopped 3 cloves garlic 2 tbsp extra-virgin olive oil (30mL) 1 tsp dried Italian seasoning (5mL) 1/4 tsp salt (1mL) 1/4 tsp pepper (1mL) 4 cups sodium-reduced chicken stock (1 L) 1/3 cup Balkan-style plain yogurt (75mL) 2 tbsp chopped fresh parsley (30mL) 1.In roasting pan toss together red peppers, potatoes, onion, garlic, oil, Italian seasoning, salt and pepper. 2. Roast in 425°F (220°C) oven, stir once, and cook until tender and golden at edges. Takes about 1 hour. 3.In food processor purée the vegetables with stock in batches. 4. Strain everything into large pot. 5. Whisk in 1 cup (250 mL) water. (Quick Tip: Make this ahead of time and let cool for 30 minutes. Refrigerate, uncovered, in airtight container until cold. Then cover and refrigerate for up to 3 days or freeze for up to 2 weeks.) To eat warm: Bring soup to boil, then cover and reduce heat and simmer for 5 minutes. Meanwhile, in small bowl, stir yogurt with parsley. Serve dollops on bowls of soup. Enjoy!
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Healthy Meals on Campus Check out http://hospitality.mcmaster.ca/nutritionbeta/search.html for nutritional information about all of the meals on campus! Bridges Roasted Portabello Mushroom Sandwich: (163.19 calories, 17.05 g fat, 15.15 g carbohydrates, 9.06 g protein) Tomato and Bocconcini Salad (186.65 calories, 6.21 g ofat, 23.42 g carbohydrates, 14.6 g protein) Spinach Salad (187.45 calories, 10g fat, 19.38g carbohydrates, 10.85g protein) East meets West Bistro Carrot and Ginger Soup (182.34 calories, 4.39g fat, 32.65g carbohydrates, 5.55g protein) Maple Glazed Salmon (514.68 calories, 18.26g fat, 71.98g carbohydrates, 42.68g protein) Asian Lo- Mein (152.82 calories, 2.93g fat, 11.43g carbohydrates, 24.15g protein)
Mini-Mac Turkey and Honey Mustard Sandwich (531.51 calories, 12.61 g fat, 80.73 carbs, 29.73g protein)
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La Piazza Piller's : Egg Salad on whole wheat bread (432.92 calories, 19.82 g fat, 58.02 g carbohydrates, 21.07 g protein) If you can't choose between turkey and ham: choose turkey! More protein, and less of everything else (calories, fat and carbs). Creation X: Sesame Ginger Pita: (511.13 calories, 11.1g fat, 72.71g carbohydrates, 28.71g protein) Piller’s: Sub 12": Veggie on whole wheat (280.04 calories, 4.44gg fat, 61.3g carbohydrates, 10.87g protein)
Centro Centre Stage: Special Omelette (249.53calories, 12.03g fat, 6.15g carbohydrates, 28.11g protein) Chicken Pasta with Herb Oil (565.83 calories, 7.49g fat, 85.8g carbohydrates, 45.45g protein) Needa Sub: Classic 6" BBQ Chicken (White) (475.48 calories, 14.79g fat, 45.85g carbohydrates, 39.8g protein)
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Healthy places to eat off campus
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Reading nutrition labels 3 Simple rules! 1. Serving size: Check it out – Serving sizes listed for products are often less than what you will actually eat for one meal. 2. Fats and sugars: The larger the gap between total calories and calories from fat, the better. This means that there are less calories from fat! Note: Total fat should be less than 20-30% of calories, ex. 1500 calories a day is 30-50 total g of far per day (often % daily values are based on 2,000 calories per day) -saturated fat is artery clogging -Trans fat is the WORST -Total carbohydrates minus the sugar gives you the total complex sugars. If this is greater than 10% of the total carbohydrates, this indicates that the product is high in sugar. 3. Fibre- Look for products that are high in fibre, at least 5g per serving Check out http://blog.cannp.ca/3-simple-rules-label-chart for more information!
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iPhone apps for food Urban spoon-Can't decide where to eat? Urbanspoon can help. Shake your iPhone and the Urbanspoon slot machine will suggest a restaurant. Discover great new places to eat. See what's nearby in your 'hood, or browse a comprehensive list of restaurants. Make a reservation.. See what your friends like. FREE Recipe maker-Add ingredients you have in your kitchen or make a shopping list, then customize one of our tasty templates to create your own recipe. Save it and start cooking! Appetites- Want to know what cioppino is supposed to look like when it's ready? Or how to peel ginger with a spoon? Appetites is an ultramodern, interactive app that that offers step-by-step cooking lessons and tips from chefs and bloggers. Each recipe that you buy—most go for around 99 cents—has a corresponding video shot from the cook's perspective (looking down at the chopping, sautéing, etc.) that takes you through the recipe one step at a time. Perfect for beginner cooks and anyone who is paranoid about doneness, it makes even the trickiest recipes seem easy. $0.99 Kitchen math-The Internet has made the world a better place for those of us who have the embarrassing inability to do mental arithmetic. Kitchen Math, God bless it, makes it even easier. From jiggers to shots or ounces to kilograms, even Celsius to Farenheit, this app is a cook's calculator that makes quick work of tedious conversions. It takes one second to know that 6 teaspoons equals 1/8 cup. Kitchen Math also explains which temperatures your meat needs to reach for the desired doneness, and the next time you find yourself in the UK with no idea what Farenheit temperature equals 6 gas marks, consider yourself covered. (It's about 400 degrees.)$0.99
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Fishmonger-An easy to use index to find the fish you want information about. Each fish profile includes details about taste & texture, description, butchering yield, sustainability and seasonality info. At the bottom of each fish profile page is a link to additional resources for that specific fish. $ 1.99 Fromage-If you've ever found yourself at a cheese shop and the guy across the counter is talking about the characteristics of mountain cheeses from Italy while you savor said cheese slice and tune him out, this may be the app for you. Fromage will come in handy after you leave the store and want to learn—or inform your dinner party guests—about what you just bought. It has hundreds of cheeses cataloged by region, milk type and texture, plus a favorites section so you can write down that you, in fact, love Montasio and want to buy it again. $2.99 Salumi- A crib sheet for the ever-expanding world of charcuterie, Salumi has more than 100 entries searchable by name, the animal it comes from and country of origin. Learn how each type is made—by smoking, salting, air curing, poaching—and in some cases, a quick history lesson on how it came to be. For example: Did you know the UK sausage called a banger earned its name during WWII when, because of water rationing, "the water would heat past its boiling point, causing it to vaporize, breaking the casing with a bang"? Someday you will win Jeopardy with this information and feel very proud of yourself. $1.99
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