Pinch & Dash: Recipes on a Budget by Tracy Thanh Tran

Pinch Dash

Recipes on a Budget

T E N S PEED PRESS, 2 0 1 6 B E R KEL EY

Emilyn Jane Noah

Pinc Da

Fresh & Simple

Pinch Dash

Table of Contents

Introduction

Fruit Burst

Fresh & Green

Fish & Seafood

Hearty Meat

The Economics of Cooking Interview with Alice Waters

Fresh Fruit Recipes

Delicious Vegetable Recipes Tips for Herb Selection Interview with Maria Rodale

Simple Seafood Recipes 7 Easy Ways to Cook Fish

Beef, Chicken & Pork Recipes

Introduction An introduction to simple and fresh homecooking on a budget. In the introduction, there are essays and articles, as well as an interview with Alice Waters on the issues and benefits of organic foods.

Article Written By Missy South

INTRODUCTION

You Can Eat Well On A Tight Budget At least a third of disabled and ill people live in poverty. Other reasons for poverty are being a pensioner, carer, low income working family or an under 25 who will get less in wages, tax credits or benefits. Unemployment benefit is under £75 a week. On a budget like this, you have to count every single penny. The cost of petrol or bus fares required to shop around is money you’d just spend on food if you had it in the first place. If you’re lucky you’ve got a market or local independent shops nearby. If you’re not it’s the village shop or a supermarket where there’s often a lack of fresh foods and a hefty mark-up for convenience. I am lucky. I live within walking distance of one of the best markets in the UK. When I lived five miles either way and worked long hours, it was much harder to budget and buy decent ingredients. I shared a tiny kitchen with five people, had only £10-15 a week for food and found it cheaper and easier to buy chips and processed food, or even skip meals. Trying to cook from scratch robs food of all pleasure at that point when you can’t even afford salt and pepper and the supermarket just reminds you of everything you can’t have. Fresh food goes off and, after a while, frozen spinach just tastes of desperation and exhaustion.

The Economics of Cooking If there’s one subject everyone has an opinion on, it’s eating on a budget. Not the kind of budget that stretches to supermarket offers of two ready meals for £10, but one that means you’re poor. As soon as poverty enters the discussion, it begins to tell us something about society in general and the way we all live. Serious ill health that stretches back to my teens means I am currently living on sickness benefits. Previously I’ve only been able to work part time or in low-paid jobs and I have also been homeless. So the subject of food on a budget is both a passion and a pressing concern for me. It also means I have some expertise on the issue. I often stray into conversations about eating on a budget and rarely learn anything new. You hear the mantra that you can eat well on a budget from all corners, but mainly from people who don’t have to do it. And yes, you can pull it off, but it’s not easy. Nonsense, I hear you say: get a slow cooker, eat lots of pulses, shop around and it’s simple. Except it isn’t. There’s usually a reason why you’re poor and unless it’s that summer between finals and your first job, it tends not to be short term. In the more than 13 million people in the UK considered in poverty by the Joseph Rowntree Foundation, one of the highest risk factors is having someone disabled or chronically ill living in them.

PINCH & DASH

Hummus is a simple dip or spread made from cooked, mashed chickpeas,all blended together and its that simple and easily eaten with pita, other kinds of bread or chips.

These days I have a freezer and a slow cooker. One took up my entire savings, the other was a birthday present and neither was something I could just have the minute I needed them. They do allow me to budget better and eat well and I would struggle without them. I can spend around £20-25 a week on food with a stocked store cupboard and don’t have to eat the same thing day in, day out. But it is the biggest single outlay of time and energy for me in a week and if I had a job with long hours, or children to look after alone, I couldn’t do it all the time. In fact, I don’t manage to do it all the time, even now. On a bad week filled with pain and fatigue, I can’t concentrate on cooking. Food becomes fuel, something so background it’s literally beige. Oven chips, hummus, wraps, breaded things. No prep, no pressure. When everything in life is overwhelming, sometimes your diet needs to not be challenging. There’s something sedating about that which kale can’t offer. Even when you’re feeling more in charge, food takes on extra resonance when you can’t afford many other pleasures.

You know that you should resist the instant gratification of a doughnut, but you don’t know how long you’ll have to wait before you can get out of the house again, or do any of the things non-poor people do to reward themselves with, and so you find yourself giving in. Food breaks up the monotony and can transport you to times and places you felt happy. It shouldn’t have emotional significance, but poor people shouldn’t be asked to be completely different in their responses to food to others. You just can’t win. If you buy multi-packs of crisps, you aren’t trying hard enough and if you stock up on leafy greens, oily fish etc then you get too much money and aren’t really poor.

“Trying to cook from scratch robs food of all pleasure at that point when you can’t even afford salt and pepper and the supermarket just reminds you of everything you can’t have.”

INTRODUCTION

Delicious Revolution Interview Given by REFLECTIONS, A Magazine of Theological and Ethical Inquiry from Yale Divinity School

Alice Waters is an American chef, restaurateur, activist and author. Waters believes that eating organic foods, free from herbicides and pesticides, is essential for both taste and the health of the environment and local communities. REFLECTIONS: People comment about the high price of healthy food. Must nutritious food and cheap food contradict? WATERS: When you have cheap food, it means someone isn’t being paid for his or her work, usually the farmer or the farmworker in the field. This is a social justice issue. And cheap food isn’t cheap. We are paying heavily right now – diabetes, obesity, a collapsing health system, devastation of the land. If we don’t pay up front for food, we pay at the back end. REFLECTIONS: Can the world afford healthier food? WATERS: Food can be affordable if you eat seasonally, eat whole grains, and change your habits so you aren’t eating meat every day. We have to break this cycle of unhealthy eating for ourselves and the future. Our vision is for students to have nourishing food at school, food grown by local farmers, and paid for by our tax money so all children can eat for free.

REFLECTIONS: What gives you hope we can break old habits of eating? WATERS: A younger generation really gets this. People around the world are waking up. Elevenyear-olds are giving TED talks, asking why they can’t get better food to eat! I grew up in the 1960s and saw the radical changes that young people can effect. We made things happen. I’ve been thinking about food this way since 1971. I haven’t lost my idealism. REFLECTIONS: Can edible education become, as you describe it, a “delicious revolution”? WATERS: The key is making a model that people can walk into, so they can really see how edible education works. That was the idea behind the original six founding Edible Schoolyard programs – they are beacons of expertise and mentorship in places like New Orleans, upstate New York, Berkeley, LA, North Carolina. We want to collect best practices so people know how to teach the kitchen staff and build beautiful cafeterias that are at the center of the school.

PINCH & DASH

We want to integrate curricula so schools can teach math in the garden and English in the cooking class. We want to teach children so they have a sense of pleasure about these things. And the kids are already responding in amazing ways. We’ve already connected with almost 4,000 edible education programs around the world – in all 50 states, and in more than 50 countries. We’re bringing slow-food values into a fast-food culture. I take inspiration from the physical education movement in the early 60s. Look at what President Kennedy did. He saw that young people weren’t physically fit for the New Frontier, so he said let’s make PE a national priority and integrate it into all the school districts. He didn’t have money for it, but people got the message and became cheerleaders for it. Today, what could be more important than feeding children in healthy and sustainable ways?

“We have to break this cycle of unhealthy eating. It starts with children as young as kindergarten. Our vision is for students to have nourishing food at school, food grown by local farmers, and paid for by our tax money so all children can eat for free.”

Interview with Alice Waters 6

PINCH & DASH

LEFT The mission of the Edible Schoolyard Project is to build and share a national edible education curriculum for pre-kindergarten through high school. We envision gardens and kitchens as interactive classrooms for all academic subjects, and a sustainable, delicious, and free lunch for every student. Integrating this curriculum into schools can transform the health and values of every child in the United States.

Fruit Burst Sweet and refreshing fruit recipes for all seasons. For Spring, Summer, Fall and Winter, make a little time to put a healthy spin on desserts and innovative salads.

FRUIT BURST

LEFT Fresh lemon juice and lemon zest deliver an undeniably lemony punch, with a little extra flair via the thyme shortbread crust, finished with the decadent lemon glaze to bring it all together.

PINCH & DASH

Lemon Thyme Dessert Bars

COST PER SERVING: $0.50 SERVING SIZE: 20 PIECES COOKING TIME: 1 HR 30 MIN

INGREDIENTS

Crust: 1/2 lb. unsalted butter at room temperature 1/2 cup sugar 2 cups flour 2 tablespoons fresh thyme, finely chopped 1/4 teaspoon salt

INSTRUCTIONS

Preheat the oven to 350°F and grease a 9 by 13 by 2-inch baking pan. For the crust, cream the butter and sugar in the bowl of an electric mixer until it is light and creamy. Afterwards, combine the flour, thyme and salt and, with the mixer on low, add to the butter until fully mixed. Dump the dough onto a well-floured board and gather into a ball. Flatten the dough with floured hands and press it into the greased baking ban, building up a 1/2-inch edge on all sides. Chill. Bake the crust for 15 to 20 minutes, until very lightly browned. Cool on a wire rack, then leave the oven on. For the lemon layer, whisk together the eggs, sugar, lemon zest, lemon juice, and flour. Pour over the crust and bake for 35 to 40 minutes, or about five minutes beyond the point where the filling is set. Cool to room temperature.

Lemon Layer: 7 large eggs 2 1/2 cups sugar 3 tablespoons lemon zest 1 cup fresh lemon juice 1 cup flour Fresh thyme sprigs, for garnish

Lemon Glaze: 2 cups confectioner’s sugar 1/4 cup freshly squeezed lemon juice (around the juice of 2 lemons)

For the lemon glaze, whisk together the confectioner’s sugar and lemon juice. Add more or less sugar and/or juice for desired consistency. Pour glaze over lemon bars and spread with a spatula to cover evenly. Allow the glaze to set for at least 20-30 minutes.

FRUIT BURST

Blueberry Coconut Protein Bites INGREDIENTS

For the Protein Bites: 1 1/2 cups cashews 1 tablespoon flax seed 1/2 cup dried blueberries 4 medjool dates, pitted 2 tablespoon lemon juice 1/2 vanilla extract 1 pinch sea salt

INSTRUCTIONS

Blend together cashews, flax seed, and coconut flakes to create a course combination and pour into a bowl. Blend blueberries, dates, lemon juice, lemon zest, vanilla, and sea salt. This will create a pretty wet mixture. Use a spatula to pour into bowl with dry mixture and mix until combined. Mixture should easily hold together when pinched. Refrigerate for 20 minutes to make dough cold and slightly hardened. Roll into 1 inch balls then roll in left over lemon zest and coconut flakes. Store in the fridge in an air tight tupperware.

COST PER SERVING: $0.32 SERVING SIZE: 25 PIECES COOKING TIME: 30 MIN

Coating: 1/2 unsweetened shredded coconut flakes 1 teaspoon lemon zest

TIP The secret ingredient here is lemonâ&#x20AC;&#x201D;adding both lemon juice and lemon zest adds an awesome flavor to the blueberry coconut combo.

PINCH & DASH

LEFT Start your New Year off right with this easy and healthy snack. With just nuts, seeds, blueberry, and coconut as the base, theyâ&#x20AC;&#x2122;re filling, healthy and honestly taste like balls of candied blueberry muffins.

FRUIT BURST

Fruit Tart Cheesecakes

COST PER SERVING: $0.35 SERVING SIZE: 12 PIECES COOKING TIME: 1 HR 10 MIN

INGREDIENTS

Crust: 1 1/4 cups Graham Cracker crumbs 3 tablespoons brown sugar 5 tablespoons unsalted butter

INSTRUCTIONS

Preheat oven to 350Â°F. Prepare and line liners for 12 muffin cups. Stir together graham cracker crumbs, brown sugar, and melted butter. Press about 2-2 1/2 tablespoons of the mixture into the bottom of each muffin liner. Beat room temperature cream cheese with a hand mixer until fluffy. Beat in room temperature sour cream. Beat in egg, sugar, and vanilla bean paste until (mostly) no lumps remain. You can use pure vanilla extract, but using the paste adds lots of flavor and vanilla bean flecks. Evenly divide (about 2-2 1/2 tablespoons each) cheesecake among crusts. Bake for 18-20 minutes, until they just begin to brown. Cool completely and refrigerate for at least 3 hours or overnight.

Cheesecake Filling: 8 ounces Philadelphia cream cheese, softened 1/4 cup sour cream, room temperature 1 egg, room temperature 1/4 cup sugar 1 teaspoon vanilla bean paste (or regular vanilla extract)

Topping: 1/4 cup fresh lime juice 1/4 cup granulated sugar 1/4 teaspoon cornstarch 2 cups fresh berries

To make the topping, place the lime juice, sugar, and cornstarch in a small saucepan over medium-low heat. Stir until it boils, then cook for 1 minute. Remove from heat and let cool to room temperature. As it cools, it will thicken. Assemble the cheesecakes close to serving time. Place berries on top and brush the berries with more syrup.

INGREDIENTS

Sweet Syrup 3 tablespoons of honey, or more to taste 1 vanilla bean or 1 teaspoon of vanilla extract 2 teaspoons lemon juice Pinch of ssalt 2 tablespoons of freshly grated lemon zest

INSTRUCTIONS

If using vanilla bean, halve lengthwise. Using the tip of a small sharp knife, scrape the seeds from the pod into a medium bowl. Add honey, lemon juice and salt (and vanilla extract if not using a vanilla bean); whisk until well combined. Add strawberries and stir to combine. Let stand at room temperature for at least 15 minutes and up to 2 hours, stirring occasionally. Just before serving, combine ricotta and lemon zest in another bowl. Taste the strawberry mixture; if itâ&#x20AC;&#x2122;s too tart, add a little more honey. To serve, spoon 1/2 cup of the ricotta into each of 4 dessert bowls and top each with about 1/3 cup of the strawberries. Serve immediately. Make Ahead Tip: Prepare Step 1 up to 2 hours ahead if possible.

PINCH & DASH

Vanilla Strawberries with Lemon Ricotta

COST PER SERVING: $0.20 SERVING SIZE: 12 SERVINGS COOKING TIME: 45 MIN

Fruit & Cheese: 3 cups of strawberries, hulled and quartered 2 cups of part-skim ricotta cheese

INTERESTING FACT The typical strawberry season in Southern and Central California lasts from January to September. As a rule, the strawberry harvest is at its peak in the middle of April and ends in late June.

FRUIT BURST

LEFT Freeze some Greek Yogurt with granola and fruit on top and boom, you have a cute breakfast treat for the next morning!

INGREDIENTS

1 cup vanilla Greek yogurt 1 tbsp coconut oil ½ cup wild frozen blueberries ½ cup granola

INSTRUCTIONS

Preheat oven to 350°F. Prepare and line liners for 12 muffin cups. Stir together graham cracker crumbs, brown sugar, and melted butter. Press about 2-2 1/2 tablespoons of the mixture into the bottom of each muffin liner. Beat room temperature cream cheese with a hand mixer until fluffy. Beat in room temperature sour cream. Beat in egg, sugar, and vanilla bean paste until (mostly) no lumps remain. You can use pure vanilla extract, but using the paste adds lots of flavor and vanilla bean flecks. Evenly divide (about 2-2 1/2 tablespoons each) cheesecake among crusts. Bake for 18-20 minutes, until they just begin to brown. Cool completely and refrigerate for at least 3 hours or overnight.

PINCH & DASH

Frozen Blueberry Yogurt Bites

COST PER SERVING: $0.59 SERVING SIZE: 8 PIECES COOKING TIME: 10 MIN

TIP Using wild frozen blueberries are smaller, so they work a little better for this recipe!)

Fresh Green Quick, fresh and healthy vegetables to intertwine into your meals. Make a little room and spare a little time to have a few of these vegetable-based sides.

FRESH & GREEN

A Quick Guide to Fresh Herbs Ten herbs that will add flavor to your favorite dishes.

Tips for Herb Selection BASIL A close relative to mint, basil has a floral anise- and clove-like flavor and aroma. There are two main types of basil: Sweet, or Genoese, basil and Asian basils. In Western cuisine, basil is most often associated with Mediterranean foods like pesto and tomato sauce. Sweet basil pairs naturally with tomatoes, but it can be used with almost every type of meat or seafood. Asian basil has a more distinct anise flavor and is often used in soups, stews, stir fries and curry pastes.

PARSLEY One of the most common and versatile herbs used in Western cooking, parsley has a light peppery flavor that complements other seasonings. It’s most often used in sauces, salads and sprinkled over dishes at the end of cooking for a flash of green and a fresh taste. Flat-leaf or Italian parsley has the best texture and flavor for cooking. Curly parsley is best used only as a garnish. CILANTRO Cilantro, also called coriander, has a flavor that some people find “soapy,” but it’s still one of the world’s most popular spices. Many people are addicted to its bright refreshing flavor, and it’s a staple of Latin and Asian cooking. The sweet stems and leaves are usually eaten raw, added after a dish has been cooked. The roots are used to make Thai curry pastes.

MINT Although more commonly associated with sweet treats, mint lends its cooling, peppery bite to plenty of savory dishes, especially in areas from the Middle East and North Africa. Fresh mint is perfect for summer-fresh salads, to liven up a sauce and or to brew fragrant teas. The cooling flavor is also used to temper spicy curries. ROSEMARY A tough, woody herb with a pungent flavor, rosemary’s spiky leaves can be used fresh or dried for long cooking in soups, meats, stews or sauces. Because the flavor is strong, it’s best to add rosemary sparingly at first and more if needed. Fresh rosemary can be stored for about a week in the fridge either in a plastic bag or stems down in a glass of water with a plastic bag around the top. THYME One of the most popular herbs in American and European cooking, thyme can be paired with nearly any kind of meat, poultry, fish, or vegetable. To use fresh thyme, peel off as many of the leaves as you can from the woody stem by running your fingers along the stem. Particularly with younger thyme, some of the main stem or little offshoot stems will be pliable and come off with the leaves, which is fine. Thyme keeps for at least a week in the fridge, wrapped in a damp paper towel and stored in a plastic bag. SAGE Most people use dried sage once a year for their Thanksgiving stuffing, but there are many other delicious uses for this herb, particularly in dishes with pork, beans, potatoes, cheese, or in the classic sage and brown butter sauce. The flavor can be somewhat overwhelming — particularly with dried sage — so start off with a small amount and build on that. Fresh sage can add nuance and complexity to a dish. 21

PINCH & DASH

INTERESTING FACT Chives are related to the lily family. Onions, garlic and leeks are also members. Use chives, in fresh salads, combined with egg and omelet recipes, cream cheese, as a flavored garnish on soups, potatoes. and so much more. Get creative!

CHIVES Chives add a flavor similar to onion without the bite. Plus, their slender tube-like appearance looks great as a garnish either snipped and sprinkled or laid elegantly across a plate. Add these delicate herbs at the very end to maximize their color and flavor. DILL The feathery leaves, or fronds, of the dill plant add a pleasant anise-like flavor to seafood, soups, salads and sauces. Its subtle taste makes an excellent complement to foods with delicate flavors like fish and shellfish, and it is commonly used in delicious cuisines across Europe and the Middle East. OREGANO Oregano, a pungent herb primarily found in Mediterranean and Mexican cuisines, is one of the few herbs that dry well, so it is easier to find dried oregano than fresh. Dried oregano can be substituted for fresh, but use half as much dried oregano as you would fresh since the flavor is more concentrated. Oregano can also be used as a substitute for its close cousin, marjoram.

NUTRITIONAL FACT Fresh herbs retain the greatest nutritional benefit, dried herbs next, and the ground form the least â&#x20AC;&#x201D; yet it still is beneficial.

INGREDIENTS

8oz. mushrooms 12oz. fettuccine 2 cloves garlic, minced 3 Tbsp butter 3 Tbsp all-purpose flour 1.5 cups vegetable broth

INSTRUCTIONS

Wash the mushrooms to remove any dirt or debris, then thinly slice them. Begin cooking the fettuccine according to the package directions. Cook the pasta just until al dente, then drain in a colander. The pasta will continue to soften slightly once it’s in the creamy mushroom herb sauce, so do not overcook it. While the pasta is cooking, add the butter and minced garlic to a large skillet. Sauté the garlic over medium heat for 1-2 minutes, or just until fragrant and tender. Do not let the butter or garlic turn brown. Add the sliced mushrooms and continue to cook until the mushrooms have turned dark brown and all of the moisture they release has evaporated (5-7 minutes). Turn the heat down slightly to medium-low, add the flour, and continue to sauté until the flour begins to coat the bottom of the skillet and turns golden brown.

COST PER SERVING: $1.14 SERVING SIZE: SERVES 4 COOKING TIME: 30 MIN

FRESH & GREEN

Creamy Mushroom Herb Pasta 3 sprigs fresh thyme (or ¼ tsp dried) 1 tsp rubbed sage ½ cup half and half Salt and pepper to taste

Whisk the vegetable broth into the skillet with the flour and mushrooms. Whisk until all the flour has dissolved off the bottom of the skillet. Add the thyme, sage, and some freshly cracked pepper. Turn the heat up to medium and allow the sauce to come to a simmer, at which point it will thicken. Stir the half and half into the sauce and allow it to return to a gentle simmer. Taste the sauce and adjust the salt or pepper as needed (the amount of salt needed will depend on the type of broth used. I added approximately ¼ tsp). Add the drained pasta to the sauce in the skillet. Toss to coat and allow the pasta to heat through over medium-low heat. The pasta will absorb some of the liquid and flavors, and further thicken the sauce. Serve hot.

PINCH & DASH

LEFT Brushetta with Minted Pea Puree starts with crispy slices of French baguette and are topped with a pea puree that includes mint, cream cheese, and Parmesan cheese.

COST PER SERVING: $0.51 SERVING SIZE: 8 SERVINGS COOKING TIME: 25 MIN

INGREDIENTS

Soup Base: 2 tablespoons olive oil 1 onion, chopped 1 clove garlic, chopped 2 tablespoons all-purpose flour 1 28-oz. can crushed tomatoes, with juice

INSTRUCTIONS

Warm oil in a large saucepan over medium-high heat. Add onion and cook, stirring often, until softened, 3 to 5 minutes. Add garlic and cook until slightly softened and fragrant, about 1 minute. Stir in flour to blend, about 1 minute. Add tomatoes with juice and broth to saucepan, increase heat to high and bring to a boil. Stir or whisk constantly until slightly thickened, about 3 minutes. Working in batches, carefully transfer soup to a blender and puree until smooth. Pour into a bowl until all soup is pureed. Return soup to saucepan, stir in cream and cook over low heat for 3 to 5 minutes, until heated through. Do not boil. Season with salt and pepper. Serve hot in warmed cups.

FRESH & GREEN

Creamy Tomato Soup 1 1/2 cups low-sodium chicken broth 1/2 cup heavy cream, warmed Salt and pepper

INGREDIENTS

Vegetables: 2 cloves garlic, chopped 1 15-oz. can white beans, drained and rinsed 10 ounce baby spinach (about 5 cups)

INSTRUCTIONS

Bring a large pot of salted water to boil. Add pasta and cook until al dente, about 10 minutes or as package directs. Warm 1 Tbsp. oil in a small skillet over medium heat. Add bread crumbs and 1/4 tsp. salt and cook, stirring occasionally, until toasted, about 5 minutes. Transfer to a small bowl. Warm remaining 1 Tbsp. oil in a large skillet over medium-high heat. Add garlic and sautĂŠ until fragrant, about 30 seconds. Stir in beans, spinach and broth and bring to a boil. Lower heat and simmer until spinach has wilted, 2 to 3 minutes. Drain pasta, reserving 1/2 cup cooking water. Add pasta to sauce, stirring in reserved pasta cooking water 1 Tbsp. at a time, to reach desired consistency. Season with salt. Divide among 6 bowls and sprinkle each portion with bread crumbs.

PINCH & DASH

Whole-Wheat Pasta with White Beans and Spinach

COST PER SERVING: $0.82 SERVING SIZE: 6 SERVINGS COOKING TIME: 17 MIN

Other Essentials: Salt 1 pound whole-wheat penne 2 tablespoons olive oil 1/4 cup seasoned bread crumbs 1/2 cup low-sodium chicken broth

NUTRITIONAL FACT Just half a cup of raw spinach counts as 1 of the 5 servings of fruits and vegetables you should eat a day.

INGREDIENTS

Pea Puree: 2 garlic cloves 2 tablespoons olive oil 1 (10 oz.) frozen baby peas 1/4 cup fresh mint 3 ounces cream cheese, at room temperature Salt and pepper

INSTRUCTIONS

Make toasts: Preheat oven to 375Â°F. Lay baguette slices out in a single layer on a baking sheet and bake for 10 minutes, or until dry and crispy. Cut 1 garlic clove in half. Brush one side of each toasted baguette slice lightly with olive oil and rub with cut side of garlic clove. Return toasts to oven for 4 minutes. Cool completely. Make pea puree: Mince remaining garlic clove. Place peas, minced garlic and 1/3 cup water in pan, bring to boil and cook for 5 minutes. Puree mixture in food processor until smooth. Let cool for 5 minutes. Add mint and process again until mint is blended in. Let cool completely in food processor bowl. When pea mixture is cool, pulse in cream cheese and Parmesan until combined; season with salt and pepper. When ready to serve, spoon a small amount of puree onto each toast.

Garnish: Fresh finely chopped fresh mint 1 tablespoon grated Parmesean Drizzle of olive oil

COST PER SERVING: $0.17 SERVING SIZE: 30 PIECES COOKING TIME: 35 MIN

FRESH & GREEN

Brushetta with Minted Pea Puree

Bread: Crispy slices of French baguette, cut into 30 (1/2 inch) slices

PINCH & DASH

BELOW Brushetta with Minted Pea Puree starts with crispy slices of French baguette and are topped with a pea puree that includes mint, cream cheese, and Parmesan cheese.

FRESH & GREEN

Interview with Food Revolutionary Interview Given by Laura Klein

Maria Rodale is the CEO and Chairman of Rodale Inc. She is an activist and a businesswoman who has made promoting the benefits of an organic lifestyle both her personal mission and her business. LAURA KLEIN: Why is organic living important to you? MARIA RODALE: As a person who cares deeply about the health of our planet and frankly, myself and my children, I believe that demanding organic is the most important thing we can do to protect ourselves and ensure a healthy, vibrant and safe future. We have been misled into thinking that adding chemicals is normal and that farming without them is somehow strange or even impossible. Virtually every food in the world has been successfully grown and made organically in modern, productive and regenerative ways. KLEIN: What is your favorite thing to cook? RODALE: I love comfort food, and to use fresh, simple, wholesome ingredients. But I also seek out new ways to carry on tradition, by cooking recipes passed down from my mother and motherin-law. As we are also in tomato season, I thought this tomato sauce recipe that I have experimented with over the years would be good to share.

I make a big batch and freeze it in wide-mouth mason jars to use through the year, and doctor it to go with whatever I choose to serve it over. Here is my recipe for Maria’s Tomato Sauce. I also love to experiment and try to make things that I have tasted in restaurants and while traveling. I am currently working on learning how to make Paella as simply and Spanishly as possible. And next up is Panna Cotta. KLEIN: What are your top 5 things to always eat organic? Why? RODALE: 1. All dairy 2. All vegetables (especially corn and soy) 3. All fruits 4. All meats 5. All coffee and tea! Eating organic is important for multiple reasons. First, selfishly, you can’t wash the chemical toxins off so you are protecting yourself and your family. Those toxins are IN the food. Second, eating organically is an altruistic and political act. By choosing organic foods, you are protecting the farmers and their families who grow the food, and making a political and economic statement that gets heard around the world. What’s better than that? Oh yeah, it tastes better too! 29

PINCH & DASH

KLEIN: How can Americans be more responsible eaters? RODALE: Think about the story behind everything you put in your mouth. Where did it come from? Who grew it, made it and brought it to you? Through constant, dynamic education, reading books, reading the news and reading labels you will learn amazing, shocking stories about your food. Volunteering with or visiting local farms to learn more about where food comes from; that simple understanding can be enough to drive people to alter their decision-making. And always, always ask questions. The best thing is to start young with children. A garden is an amazing place to start; it teaches kids to not fear nature and to love vegetables! I also play a game with my daughter in the supermarket where she can’t ask me to buy anything unless she can find the green USDA certified organic label on it. It has become a game with her and people always stop and stare when she shouts, “Look Mom, it’s organic! Can I get it?!” And I almost always say, “YES!” We need to arm ourselves with knowledge, and that means we need to read up on what is happening with the Farm Bill. Our Farm Bill needs to be overhauled in a serious way to support and encourage farmers to make the transition to organic agriculture as quickly as possible. We need to re-orient incentives so that the cost of organic foods and fiber are the real cost and an affordable choice.

“As a person who cares deeply about the health of our planet and frankly, myself and my children, I believe that demanding organic is the most important thing we can do to protect ourselves and ensure a healthy, vibrant safe future.”

Interview with Maria Rodale

Seafood Fish Here are some quick options and methods to cooking fish and other seafood delights!

These seven ways will help you cook fish the way you want.

Methods to Cook Fish BAKE Baking can be an easy and healthy

method to cooking fish. METHOD: Heat oven to 450°F. Spray a baking sheet or shallow baking dish with nonstick cooking spray. Place fish on baking sheet in a single layer, season as desired. Bake uncovered, 10 minutes per inch of thickness or until fish is done.

PAN BROILThicker cuts, at least 1‑inch thick, are best so fish doesn’t become too dry during broiling. Baste fish before and frequently during cooking. METHOD: Broil 3/4 to 1‑inch thick fish 4 inches from heat source on an oiled broiler pan. Broil fish about 8 minutes per inch of thickness with the oven door slightly ajar. Do not turn fish less than 1‑inch thick. The bottom and interior will cook as the top browns. Broil thicker fish 5 to 6 inches from heat source and thinner fillets 2 inches from heat source. MICROWAVE Almost any boneless fish fillet or

steak is suitable for microwaving. METHOD: Spray a microwave‑safe dish with nonstick cooking spray.Cut fish in half and arrange in dish so thick center portions are to outside of dish. Place in a single layer with a small amount of liquid.Cover with plastic wrap. Cut a few vent holes in the wrap.Cook fish 3 minutes per pound on high power, turning fish once during cooking. Then salt after cooking.

SEAFOOD & FISH

7 Easy Ways to Cook Fish

GRILL Thicker cuts of steak fish grill more

successfully than leaner fish. Use a clean, oiled, closely spaced grill grate. For smaller fish, a fish grill basket will provide the best results. METHOD: Heat charcoal 30 minutes or gas grill 10 minutes on high with lid closed. For indirect heat method, build fire or heat grill on one side only. Brush grill grate generously with oil to prevent fish from sticking; grate should be 4 to 6 inches from heat source.Place fish on grill rack in a single layer.For direct heat method, cook fish 4 to 6 minutes per side (per inch of thickness) over medium to medium‑high heat or until done. For indirect heat method, place fish on grate over cool side of grill and cook 15 minutes with lid closed. Or sear fish on grate over heat, then move to cool side of grill to finish cooking. For grill temperature, place a grill surface thermometer on grate or use the hand‑count method to determine temperature: Hold the palm of your hand just above grate at cooking height. If heat causes you to pull away in 3 seconds, heat is medium‑high (425°F grill surface temperature); if heat causes you to pull away at 4 seconds, heat is medium (375°F).

POACH Almost any fish may be cooked in a

heated liquid, such as wine, water, fish/beef/ chicken stock, or milk. Instruction: Pour just enough liquid to cover the fish. METHOD: Cover the pan tightly and cook fillets just below the boiling point. Cook fillets 8 to 10 minutes and whole fish 15 to 20 minutes. The poaching liquid may be used as the base for a sauce of a dish.

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DEEP FRY Fish 1/2‑inch thick is ideal for this

Deep frying is considerably unhealthy, and can be messy that will need a hefty clean up afterwards. However, if you use this method, it has it’s rewards. The fish will turn out very crunchy with a great crispy texture.

method. Monitor oil temperature with a candy thermometer to ensure proper cooking: If oil is too cool during cooking, food will become soggy and greasy; if oil is too hot, food will become too dark or burned on the outside before the inside reaches the proper temperature. METHOD: Heat enough vegetable or canola oil to 350 to 375°F to allow the fish to float once it’s done.Cut thicker fish into smaller chunks so fish will cook in the time it takes to brown.Sprinkle fillets lightly with flour. Dip in beaten egg. Coat with your favorite breading.Cook 3 to 5 minutes until lightly browned. Make sure pieces do not touch while frying. This could create steam, which causes a “soggy” coating. Drain on paper towel before serving.

BELOW This is an example of a poaching. In this image, the white fish is poached in butter and garnished with chives.

SEAFOOD & FISH

LEFT This simple fish dish is best made with wild salmon, but it works equally well with the farmed sort. Itâ&#x20AC;&#x2122;s astonishingly easy. In a hot oven, melt butter in a skillet until it sizzles, add the salmon, flip, remove the skin, then allow to roast a few minutes more. Donâ&#x20AC;&#x2122;t be afraid to play with herb and fat combinations: parsley, chervil or dill work well with butter; thyme, basil or marjoram with olive oil; or peanut oil with cilantro or mint.

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Roasted Salmon with Green Herbs INGREDIENTS

Herb Rub: Kosher salt and freshly ground black pepper 1/4 cup good olive oil 2 tablespoons freshly squeezed lemon juice 1/2 cup minced scallions, white and green parts (4 scallions) 1/2 cup minced fresh dill 1/2 cup minced fresh parsley

INSTRUCTIONS

Preheat the oven to 425 degrees. Place the salmon fillet in a glass, ceramic, or stainless-steel roasting dish and season it generously with salt and pepper. Whisk together the olive oil and lemon juice and drizzle the mixture evenly over the salmon. Let it stand at room temperature for 15 minutes. In a small bowl, stir together the scallions, dill, and parsley. Scatter the herb mixture over the salmon fillet, turning it so that both sides are generously coated with the green herbs. Pour the wine around the fish fillet. Roast the salmon for 10 to 12 minutes, until almost cooked in the center at the thickest part. The center will be firm with just a line of uncooked salmon in the very center.

COST PER SERVING: $0.58 SERVING SIZE: 6 SERVINGS COOKING TIME: 47 MIN

Fish and Special Additions: 1 (2 to 2 1/2 pound) skinless salmon fillet (white fish is also a good replacement option) 1/4 cup dry white wine Lemon wedges, for serving

Cover the dish tightly with aluminum foil and allow to rest for 10 minutes. Cut the salmon crosswise into serving pieces and serve hot with lemon wedges.

TIP Aluminum foil helps keep food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy.

COST PER SERVING: $1.55 SERVING SIZE: SERVES 4 COOKING TIME: 40 MIN

INGREDIENTS

Saffron Aioli: 1 garlic clove ¼ teaspoon Kosher salt pinch of saffron 3 tablespoons mayonnaise ¼ lemon, juiced olive oil 4 slices crusty artisan bread

INSTRUCTIONS

To make the saffron aioli, use a mortar and pestle to mash the garlic and salt together until it forms a paste. If you do not have a mortar and pestle start by finely mincing the garlic. Sprinkle the garlic with the salt and then tilt the blade so that it forms a shallow angle with the cutting board. Scrape the knife across the garlic repeatedly, until it forms a paste. In a small bowl, combine the garlic paste, saffron, mayonnaise, and lemon juice. Cover and refrigerate until ready to use. Heat a large saucepan or pot over medium-high heat and add the olive oil. Add the garlic and saute until fragrant. Add the wine and simmer for a few minutes. Then add the tomatoes, basil stalks (reserve the leaves for later), fennel fronds, and fish stock. Simmer for 15-20 minutes until the liquid has reduced a bit, stirring occasionally and breaking up the tomatoes. While the liquid is simmering, give the mussels and clams a good wash in plenty of clean, cold eater and scrub any dirty one lightly with a scrubbing brush, pulling off any beardy bits.

Bouillabaisse: 2 tablespoons olive oil 2 garlic cloves, minced ½ cup white wine (I used a Sauvignon Blanc) 1 28 ounce can of whole, peeled tomatoes 1 bunch basil + stalks 1 handful fennel fronds 3 cups good quality fish stock or vegetable broth

SEAFOOD & FISH

Seafood Bouillabaisse

2 medium seabass, red mullet, or snapper fillets, cut into large chunks 2 medium monkfish fillets or other firm white fish, cut into large chunks ½ pound jumbo shrimp 20 mussels 20 clams 1 lemon, quartered

If there are any that aren’t tightly closed, give them a sharp tap on the counter. If they don’t close up, throw them away. After the liquid has simmered, turn off the heat, and puree using an immersion blender or carefully transfer to a standing blender and puree until smooth. If you like, you can strain the contents for a really smooth broth. Season with salt and pepper to taste. Reheat the liquid in the same pan and add the fish, largest pieces first. Then add the shrimp, clams, and mussels, pushing down the seafood into the liquid and put a lid on it. Cook gently over medium-low heat for about 5 minutes, or until all of the clams and mussels have opened up and the shrimp turns pink. (Discard any clams or mussels that don’t open). Toast the bread on each side until golden-brown ona pan over medium heat, then slather on saffron aioli. Now ladle the soup into bowls and garnish with basil and serve with lemon wedge.

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LEFT Bouillabaisse - Fresh fish, mussels, clams, and shrimp in a rich broth and served with crusty saffron aioli toast.

COST PER SERVING: $0.64 SERVING SIZE: SERVES 4 COOKING TIME: 20 MIN

INGREDIENTS

1/3 cup honey 1/4 cup soy sauce (I use reduced sodium) 1 Tablespoon minced garlic 1 lb medium uncooked shrimp, peeled & deveined 2 teaspoons olive oil

INSTRUCTIONS

Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.) Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade2.) Cook shrimp on one side until no longer pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more.

SEAFOOD & FISH

Honey Garlic Shrimp Optional Additions: 1 teaspoon minced fresh ginger Chopped green onion for garnish

Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.

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Seafood Pasta

COST PER SERVING: $0.47 SERVING SIZE: SERVES 4 COOKING TIME: 20 MIN

INGREDIENTS

1 tbsp olive oil 1 onion Onion chopped 1 garlic clove, chopped 1 tsp paprika 1 can of chopped tomatoes Tomato 1 chicken stock (from a cube is fine) Spaghetti, roughly broken

INSTRUCTIONS

Heat the oil in a wok or large frying pan, then cook the onion and garlic over a medium heat for 5 mins until soft. Add the paprika, tomatoes and stock, then bring to the boil. urn down the heat to a simmer, stir in the pasta and cook for 7 mins, stirring occasionally to stop the pasta from sticking. Stir in the seafood, cook for 3 mins more until itâ&#x20AC;&#x2122;s all heated through and the pasta is cooked, then season to taste. Sprinkle with parsley and serve with lemon wedges.

Pack frozen seafood mix, defrosted Handful of parsley leaves, chopped Lemon wedges to serve

INTERESTING FACT The curvature of a wok allows you to easier toss foods. If you ever toss foods, then you will find it is much easily to toss and move food in a wok than most other cookware. Much of the wok surface is not for cooking. It is for maneuvering the food.

Hearty Meat Youâ&#x20AC;&#x2122;ll find here a few non-time consuming meat recipes that are hearty and filling comfort foods.

H E A R T Y M E AT

LEFT Bouillabaisse - Fresh fish, mussels, clams, and shrimp in a rich broth and served with crusty saffron aioli toast.

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Sirloin Steak with Rosemary, Thyme and Garlic Butter INGREDIENTS

Steak: One 2-pound bone-in rib eye steak, preferably dry aged Kosher salt 2 sprigs rosemary 4 strips lemon peel 6 sprigs thyme 6 cloves garlic, smashed 1Â˝ tablespoons extra-virgin olive oil 3 tablespoons unsalted butter

INSTRUCTIONS

Pat the steak dry with a paper towel to remove any excess moisture, then season generously with salt. Remove the leaves from 1 sprig of the rosemary and add to a small bowl along with the lemon, 4 sprigs of the thyme and 4 cloves of the garlic; mix to combine. Using your hands, rub the steak with the lemon-herb mixture. Wrap the steak in plastic wrap and refrigerate for at least 4 hours but preferably overnight. Remove the steak from the refrigerator and allow to come to room temperature, about 1 hour. Remove and discard the rosemary, thyme, lemon and garlic. Rub the steak with the olive oil. Heat a large cast-iron skillet over medium-high heat until very hot. Add the steak and cook until the bottom is crusty, about 4 minutes. Using tongs, hold the steak up on its sides, turning occasionally, to sear its edges, about 5 minutes. Flip the steak. Add the butter to the skillet along with the remaining rosemary, thyme and garlic. Using a large spoon, baste the steak with the herb butter until medium-rare, or until an instantread thermometer inserted into its center reaches 130Â°, about 5 minutes more.

COST PER SERVING: $7.98 SERVING SIZE: SERVES 2 COOKING TIME: 45 MIN

Garlic Butter: 1/2 cup butter 2 teaspoons garlic powder Garlic salt and pepper to taste

Transfer steak to a cutting board and allow to rest for 10 minutes. Cut the steak off the bone and slice the steak, against the grain, into thin slices. Garnish with fleur de sel. Serve immediately.

TIP Aluminum foil helps keep food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy.

H E A R T Y M E AT

Brown Sugar Glazed Pork Chops INGREDIENTS

¼ cup brown sugar ½ tsp cayenne powder ½ tsp garlic powder ½ tsp paprika ½ tsp salt ¼ tsp black pepper 2 Tbsp olive oil 4 thick cut boneless pork chops

INSTRUCTIONS

Preheat the oven to 350oF. In a small bowl, combine the brown sugar, cayenne pepper, garlic powder, paprika, salt, and black pepper. Remove the pork chops from their package and rub the seasoning mixture over all sides of each chop. The moisture from the meat will help the seasoning to adhere to the surface. Heat olive oil in a large, oven-safe skillet over a medium flame. When the oil begins to shimmer, add the pork chops. Cook the chops for about 5 minutes on each side, until nicely browned. If your chops are greater than one-inch thick, transfer the skillet to the preheated oven for another 5-10 minutes to finish cooking. Test the chops with a meat thermometer to make sure the internal temperature has reached 145ºF. Cook longer if needed. Dredge the chops through the thick sauce in the bottom of the pan just before serving.

COST PER SERVING: $1.72 SERVING SIZE: SERVES 4 COOKING TIME: 25 MIN

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BELOW The brown sugar turns into a nice sweet glaze when itâ&#x20AC;&#x2122;s cooked and you can pretty much season it with whatever herbs and spices you like.

H E A R T Y M E AT

BELOW Boneless breast of chicken rolled in Georgia pecan pieces and sautĂŠed in a bourbon butter sauce.

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Bourbon Pecan Chicken

COST PER SERVING: $3.26 SERVING SIZE: SERVES 8 COOKING TIME: 30 MIN

INGREDIENTS

Boubon Sauce: 1/4 cup Dijon mustard 1/4 cup brown sugar 1/4 cup clarified butter, melted 2 2/3 tablespoons bourbon whiskey 2 tablespoons soy sauce 1 teaspoon Worcestershire sauce

INSTRUCTIONS

Stir together the pecans, bread crumbs, and 2 tablespoons of clarified butter. Spread the mixture out on a plate. Press the chicken breasts into the mixture to coat on both sides. Heat the remaining 2 tablespoons of clarified butter in a large skillet over medium heat. Place the coated chicken breasts in the pan, and fry on both sides until nicely browned and chicken meat is cooked through, about 10 minutes per side. In a small saucepan, whisk together the Dijon mustard, brown sugar, bourbon, soy sauce, and Worcestershire sauce until smooth. Bring to a simmer over medium-low heat, then remove from the burner, and whisk in the 3/4 cup of unsalted butter one piece at a time. Do not return to the heat. Arrange the chicken breasts on a large serving plate. Pour the sauce over the chicken, and sprinkle with green onion.

Coating: 1/2 cup finely chopped pecans 1/2 cup dry bread crumbs 3/4 cup unsalted butter, chilled and cut into small cubes

Chicken: 8 skinless, boneless chicken breast halves

TIP Aluminum foil helps keep food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy.