in full bloom
SPRING 2020
Contributors Editor-in-Chief Gabrielle Bruns Deputy Maya Fidziukiewicz Community Editor Marissa Beaty Features Editor Katie Brunner Photography Director Gabrielle Bruns Layout & Design Director Nicole Shields Marketing Director Kristen Foley Writers Anna Aversa Marissa Beaty Ola Borysiewicz Auttum Bowen Katie Brunner Gabrielle Bruns Sam Burlage Abby Fehler Maya Fidzuikiewicz Madeleine Freitag Charlie Kitcat Yanqi Li Sofia Rodriguez Lili Sarajian Genevieve Vahl Margarita Vinogradov
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Layout & Illustration Eva Lo Maya Fidziukiewicz Nicole Shields Abby Fehler Photographers Katie Boyce Gabrielle Bruns Europa Christoffel Madeleine Freitag Kyi Phyu Khaing Publications Committee Director Carlo Romagnolo Publications Committee Advisor Jen Farley Publications Committee Missions Statement “Through the publishing of our six student-run journals and magazines, the Publications Committee of the Wisconsin Union Directorate provides a creative outlet for UW-Madison students interested in creating poetry and prose, reporting on music and fashion, or delving into research in science and public policy. We celebrate creativity on campus by providing handson experience in publishing, editing, writing, and artmaking.�
Letter from the Editor I WILL BE HONEST; this letter was a lot different prior to the coronavirus outbreak. I wasn’t going to mention it in this letter, but I think it ties into what our vision was for this spring issue: finding fresh new ways to reinvent your cooking and kitchen habits right at home. After having to move back to my childhood home and adjust to an entirely new routine, I found myself gravitating towards food for comfort. I spent hours in the kitchen baking and experimenting with new recipes, and it became my new escape. In those uncertain times I searched for something new and fresh, as I’m sure we all did, and food became a hot topic of conversation for a lot of us. I realized that we all have something to say about our relationships with food, whether it was our sustainability habits, dieting, or reinventing old recipes. With our spring edition, I searched for a new way to talk about food. There’s only so many local restaurants that you can cover, so I wanted the conversation to be focused on what we can do in our own homes, and I think it really applied for what we all endured earlier this year.
While in our homes we sought out what was new and undiscovered, and tried everything to get away from our old routines. I watched everyone around me turn into chefs, artists, carpenters, you name it. Our fast-paced lifestyles weren’t ready for what was coming, and I think we all tried to avoid it somehow. I was so used to keeping myself busy and couldn’t bear the thought of having to stay in one place without an end in sight. After a while, I began to lean into the situation. I realized that I finally had time to do the things I love without being pulled in a million different directions and could really appreciate little things like home cooking. I wanted “In Full Bloom” to be about ways to start fresh right at home. Whether it is implementing new ingredients into your cooking or discovering alternate ways to reduce waste, we can make impactful changes right in our own kitchens. I am so grateful to be a part of such a wonderful team of foodies who were so eager to create this new issue. Thank you. Bon Appetit!
Gabrielle Bruns | Editor-in-Chief
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Contents 6 Cleaner Greener Kitchen 8 From Waste to Want 10 Gardening for Beginners 12 Where "Too Pretty to Eat" Doesn't Apply 14 Sustainable Living for the Most Unsustainable People 16 This Season's Special: In-Season, Local Produce 18 In With the New, Out with the Old? 20 Eating Sustainably Doesn't Have to be Hard
22 Bounce Back with a bit of Spring Cleaning 24 Plant Based Protein 26 Fuel You First 30 That's Such a Waste 32 Meal Prepping 34 Hydroponics 36 Singapore's Humble Hawkers 38 Spotlight Elderberry 40 Lemon Squares
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CLEANER
Greener KITCHEN
By Gabrielle Bruns AH, SUSTAINABILITY. WAIT! DON’T TURN THE PAGE YET! I am not here to tell you how important sustainability is or how we should all make smarter choices to reduce our carbon footprint and better the environment; we all know that. And we all want to be more sustainable; we bring our own to-go mugs to coffee shops and stock up on reusable tote bags to take grocery shopping, but that only gets you so far. I knew that adopting a completely zero-waste lifestyle was unrealistic at this point in my life, so I
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grappled with different ideas of how to implement more sustainable practices into my daily routine, and tried to pinpoint areas where I could eliminate the most waste. The culprit: the kitchen. Significant changes didn’t happen overnight; it took months of slowly incorporating new methods into my lifestyle and determining what works the best for me. Here are a few suggestions that go beyond metal straws and DIY composting.
Ditch the paper towel Paper towel might seem like a quick solution to your temporary messes; however, it generates the majority of waste produced in the kitchen. Having a spare roll on hand for handling raw meat or grease is fine, but for day-to-day use, I recommend dish rags. You can purchase a 4 pack from IKEA for $3.99 and use them for years (as long as you take care of them). It has been several months since I’ve used or even purchased paper-towels, and there’s no way I’m going back.
Two words: beeswax wrap I have been using beeswax wrap for years and can’t imagine a time when I used anything else. Plastic wrap is extremely harmful to the environment and can take over a thousand years to decompose, whereas beeswax wrap takes just a few months (and can be reused up to 12 months). You can find beeswax wrap at a variety of local stores, such as Madison Modern Market, Willy Street Co-op, and Whole Foods. Glass containers/longer lasting dishes I remember when I lived in the dorms my freshman year, my mom encouraged me to buy glass and stoneware that could be reused. At the time I felt ridiculous trying to wash my dishes in the tiny sink in the dark and dingy basement, but now I realize that it saved me BIG TIME. I still use that dishware and have gotten hundreds of uses out of it. It may seem like a bigger cost right out of the gate, but in reality, I have reduced so much waste by that simple decision. I had friends in the dorms who would have to keep buying plastic cups and paper plates every few weeks, and although it saves you time on dishes, you not only spend more money in the long run, but the level of waste you’re producing becomes insurmountable. Ditch quick foods I admit, I am a culprit of this. As much as I love to cook, sometimes there is just not enough time in the day to spend in the kitchen. Juggling rehearsal, class and work, I find myself reaching for things that will take less than five minutes to prepare. However, I have learned that this is where a lot of plastic waste gets produced.
"I knew that adopting a completely zero-waste lifestyle was unrealistic at this point in my life, so I grappled with different ideas of how to implement more sustainable practices into my daily routine." Blocking off a few hours on the weekends solely for meal prepping has not only saved me money and reduced waste but allowed me to find time to make food that will properly fuel my body. Cooking is my form of self-care, so dedicating time to make good food that I can enjoy is a main priority. Also consider your meal-kit delivery services. Yes, they provide healthier alternatives as opposed to fast foods, but because everything comes individually pre-packaged, they generate more unnecessary waste. The next time you’re in the grocery store, think about how many uses you can get out of the food you’re purchasing. Is it a microwavable stir-fry that will be gone in a matter of minutes, with the plastic left for another hundred years to decompose, or is a culmination of ingredients that can serve a few meals? Use your dishwasher (if you have one) Sustainable living doesn’t end at reusable straws, we also have to consider electricity and water usage. If you have access to one; please, use your dishwasher. This seems like a no-brainer, but for me, it was an entirely new world. When I moved into my first apartment, I used my dishwasher maybe four or five times throughout the entire school year. I wasted so much time hunched over my sink scrubbing away at plates that could be cleaned in minutes. Once I read that you can waste up to 20 gallons of water per load by hand washing versus only 3-5 in a dishwasher, I no longer took my dishwasher for granted. Any effort is still an effort, and no one should be criticized for producing some waste some of the time; we’re all human. But if we all can make minor changes to our daily routines, we can create a larger impact that goes beyond “saving the turtles.”
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FROM
Waste Want TO
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How to repurpose your scraps into household products by Auttum Bowen ONE OF THE EASIEST WAYS to repurpose your food and reduce food waste is composting, however, there are a multitude of ways to reuse that food before putting it in the compost bin that can help beautify your life. Edgy Veggies All those veggie scraps left over after dinner prep don’t have to head straight for the compost bin, instead, put those scraps to good use by replanting the seeds and roots. You can even use eggshells as natural, biodegradable seed starter pots that can be placed directly into the ground once your plants are ready for transplant. Even the scraps that can’t be replanted could still be put to good use by using them to make natural fabric dyes for the next DIY project you find on Pinterest. All Things Citrus Speaking of DIY projects, fruit peel bowls, candles, cleaner, or potpourri are some creative ways to reduce waste while adding color and fragrance to your home. The next time you go to eat an orange, grapefruit, or lemon, instead of peeling back the rind bit by bit, cut the fruit in half and scoop out the center so you are left with a bowl you can use to serve your next dessert in, or pour beeswax into it to make a candle that will give off a natural, fresh scent of citrus that is sure to put you in the mood for spring. If you forget to cut your fruit in half, no worries, use those peel pieces to make your own citrus scented vinegar based cleaning solution. Or, let the pieces of peel dry out so they can be used for a homemade potpourri that you can specifically tailor to your sniffing preferences.
Café for Days Coffee grounds can have more than just a one time use. Most of us rely on coffee to get us through the day, and I think it is safe to say that the smell of it is inviting to everyone. The good news is, that wonderful aroma doesn’t have to end after your morning cup. Keep the good smells coming by turning the leftover grounds into air fresheners so your home always has the aroma of a café. Not only are those leftover grounds good for creating good smells, but they can also be used to take bad smells away. After cooking with onions and garlic, the strong aroma may be left lingering on your fingers. If you don’t want to walk around smelling like last night's dinner, wash your hands with coffee grounds and the pungent scent stuck on your skin will wash right down the drain. If you want to get more creative with your coffee grounds, you can use them as an exfoliant in a homemade scrub or soap to leave your skin feeling as smooth as your morning cup of joe. There are numerous creative ways to help you save money on household products and feel good about reducing your waste too. So, the next time you head for the waste or compost bin, keep these food scrap crafts in mind.
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Gardening for Beginners Where to start? By Katie Brunner
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s winter finally releases its hold, how do Madison residents mark the beginning of a new season? For some, it might be wearing shorts in the longer days, attending the farmer’s market at Capitol Square, or even jumping into an unthawed lake. No matter, Wisconsin - and Madison - culture emphasize the value of local foods and using our natural environment, so celebrate the start of a frostfree season by growing your own foods at The Eagle Heights Community Garden. The University of Wisconsin’s Eagle Heights Community Gardens (EHCG) are located in The Lakeshore Nature Preserve and offer Madison communities the opportunity to garden organically and engage in garden projects and activities. Students and residents from UW, Eagle Heights, and the greater community all come together on more than 300 plots, boasting a “pool of gardeners that speak around 60 languages and practice gardening methods from around the world”. The gardens have also been recognized as one of the oldest and largest community gardens in the United States; ever since it was established in 1962, they have provided staff, students, and community members a space to grow, meet others, and enjoy nature.
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My experience at the community gardens has been wonderful and life changing. Though difficult at times, the process of planting your own seeds, watching your food grow, and eventually eating it, is immensely rewarding; with patience and TLC, it’s all worth it when your veggies go from garden plot to plate. Below is a core list of tips and tricks for growing an organic garden, based on real-world trial and error by yours truly. Whether you decide to buy a plot at Eagle Heights, or garden at your home or elsewhere, this list should give you a general idea of how to start and some tips for success. 1. Think about what kinds of plants and veggies you want to grow, then do some research on how they grow: When should you plant them in the season? How much water and sunlight do they need? Do they need additional equipment to grow, like a trellis or stakes? Consider the soil your gardening, and where your garden is located (i.e. at the base of a hill) Also consider the seeds you are growing, and how they will do in Wisconsin.
2. Till the soil well, then buy multiple bags of organic top soil to mix in. If you want, you could also use organic fertilizer too. Form rows in the soil for better drainage; this is very important, especially if your garden is on low ground. 3. It’s important to have the right tools for the job: a hoe, shovel, rake, tiller etc. At the EHCG, there is a community tool shed that contains all of your basic tools, so you won’t have to invest in much. I would definitely recommend some gloves, and a rag if you’re planning to weed in the dog days of summer.
4. Keep up with the weeding. It can be tedious and annoying, but try not to let your garden get overgrown. If you wait too long, it becomes quite the task, and it’s better to regularly weed and check in on your plot. On a final note, I would like to leave you with a delicious recipe I was given. My best crop this past year was my Chinese kale, and although I ate many fresh salads, I needed to use more of it while it was fresh, and this turned out to be the perfect solution. This recipe for Portuguese Kale Soup was adapted by Linda Cicero, Emeril Lagasse and Rachael Ray; it recommends using a Dutch oven, but a large pot will do just fine. I hope you enjoy it. Happy gardening and happy cooking!
Portuguese Kale Soup (Caldo Verde) Ingredients: 1 pound kale greens 1/4 cup olive oil 2 medium onions, thinly sliced 3 cloves garlic, or to taste 1/2 pound linguica sausage, chorizo, or a vegetarian chorizo 3 large potatoes, peeled and cubed Salt and pepper to taste 2 quarts chicken stock 2 (15-ounce) cans beans (cannellini, kidney, navy, garbanzo or a combination), optional Garnishes: Vinegar, mint or cilantro
Directions: 1. Remove thick stems from kale after washing it thoroughly. Shred the leaves thinly and set aside. (You should have about 8 to 9 cups). Heat olive oil in a pot or Dutch oven over medium heat. Add onions and garlic and sauté briefly, until just fragrant. 2. Slice the sausage into 3/4-inch coins and add to the pot along with the potatoes and salt and pepper. Cook, stirring, until the onions are golden, about 5 minutes. Stir in the kale, then the chicken stock. Add beans if desired. Bring to a boil, then reduce heat to simmer and cook for at least 30 minutes before tasting for seasoning and serving. 3. If a thicker soup is desired, mash half the potatoes and return to the pot and stir. To serve, pass the vinegar to sprinkle on top. It is traditional to place mint and cilantro leaves in individual bowls before pouring in the soup.
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where
“TOO PRETTY TO EAT” doesn’t apply By Anna Aversa
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Cook, bake, sip or garnish, flowers aren’t just for bouquets When I used to think of roses I used to think of Valentine’s, but when I was 16-years-old I was introduced to a little french bakery about a block away from my nana’s apartment in Chicago, named Pierrot Gourmet. Ever since then, I don’t think of Valentine’s day anymore, instead, I think of beautiful, sweet and floral rosewater macarons. You may think eating flowers would taste like drinking perfume, however, flowers can bring an added depth to a dish and subtle floral flavor. The types of flowers that are edible are vast, with each species possessing a different flavor element. While dandelions may look like weeds, they make a lovely salad where their leaves and flowers add a bitterness. The beautiful purple flower on a chive plant tastes similar to it’s stem and adds a pop of color to your dish. Flowers such as lilac, marigold, and pansies all have edible petals and look lovely garnishing a soup or adorning a cake as decoration. Although flowers are everywhere it is important to make sure that the florals you use in your cooking are
pesticide and chemical free. This means you shouldn’t buy flowers at the supermarket. Growing flowers yourself, spotting them at a farmers market, or ordering them from a company that specializes in edible flowers is the ideal way to get your hands on them. Cooking with flowers is not difficult, although it is important you know how to prepare them properly. Start by making sure you know what flower you are working with, especially if you didn’t grow the flowers yourself. Ensure you are only eating the parts of the flowers that are edible; some flower’s petals are the only edible part and some flowers are edible only when cooked. Consuming florals is not as fancy as it sounds. When I was younger I remember my aunts frying up squash blossoms in the summer. I recall looking for the orange flowers in a patch of zucchini and cutting the flowers that would eventually be dipped in egg, dredged in flour, and fried crispy. You don’t have to be a pro to impress your dinner party guests with edible flowers.
Honey Lavender Whipped Cream
Fried Squash Blossoms, My Nana’s Recipe
Ingredients: 2 cups heavy whipping cream 1 Tbsp raw honey 1 tsp dried lavender
Ingredients: 4 squash/zucchini blossoms 1 beaten egg Flour to coat Salt and pepper, to taste Olive oil, to fry Grated parmesan cheese, to taste
Directions: Stir ingredients together. Beat until stiff peaks form. Pair with berries or put on anything you desire.
Places in the Madison Area to Eat Flowers Colectivo: Lavender scone
Directions: Remove pistil from the center of the flowers. Mix Egg with salt and pepper. Dip whole flower into beaten egg. Dredge in flour. Fry in a saucepan with olive oil. Top with grated cheese. I also suggest searching for a recipe online for ricotta stuffed squash blossoms.
Bloom Bake Shop: Citrus & Jam cake (raspberry rose jam) Short Stack Eatery: Lavender Weather cocktail in full bloom 13
SUSTAINABLE LIVING FOR THE MOST
unsustainable people By Sam Burlage I HATE TO ADMIT IT, but I rarely ever thought about being sustainable. I was the queen of going through plastic water bottles, silverware and paper plates like nobody’s business. It was convenient. It was much easier to run out the door of my house and quickly grab a plastic water bottle than taking my (ever so precious) time to fill up a reusable one. Plus, I never had to wash the dishes! I never questioned it; it was the way my entire family operated for as long as I can remember. Not a big deal, right? The waste I create is probably insignificant in the grand scheme of things. I had lived pretty much all my life like this, selfishly thinking that my time and convenience was more important than doing my part to protect the earth and remove my carbon footprint. I’d like to say I had some huge enlightenment and changed my habits all on my own, but that would be a lie. It wasn’t until I started college, and was continuously short on cash, that I started using reusable and sustainable items and eventually started eating more sustainably too. When you are flat broke, it becomes increasingly hard to live the luxurious lifestyle you once did while under your parents’ roof. No home cooked meals, no full refrigerator and pantry, and especially no dispos-
"It takes a little effort and a little change in mindset, such as eating food that is in season and locally grown, and recycling and composting."
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able dishware. This, although the worst adjustment initially, turned out to be a lesson in disguise. I was, for the first time in my life, expected to manage my own money and my own life. And because of this I was (somewhat forced) to invest in a reusable water bottle, dishes and silverware. And what I quickly learned was how easy it was to make that change in my life and wished I had done it sooner. I’m also blessed to go to a University that cares a ton about the earth. From reusable “to-go” containers at the dining halls, to trash bins specifically for compost, UW definitely promotes and teaches sustainability. But you don't have to be a student here to become a good steward of the earth. It takes a little effort and a little change in mindset, such as eating food that is in season and locally grown, and recycling and composting. It takes sacrifice, which means eating less processed and packaged food, and substituting disposable plastic ware for reusable dishes. It seems easier to not care about the environment, easier to just grab that plastic water bottle and make your microwave mac and cheese in its little plastic container. But we are kidding ourselves. Being sustainable doesn’t have to be hard. And It doesn’t have to cost more money. If anything, I’ve saved a ton of money using reusable dishware. It’s not impossible for someone in college to live this way and it takes small changes to make big differences. The next time you reach for that water bottle just think, if SHE could do it, I’m sure I could live more sustainably too.
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THIS SEASON'S SPECIAL: In-Season, Local Produce By Sofia Rodriguez SPRING IS AN ODD SEASON FOR THE MIDWEST. One day it’s beautiful: sunny, temperatures nearing fifty degrees. The type of weather when kids show up to class wearing shorts and winter hats, every food truck has a line, and people play football even though there is still snow on the ground. Other spring days, you wake up, look out your window, and it’s snowing... in March. Fortunately for us foodies, the return of spring also guarantees a return of some of our favorite fruits and vegetables. While it always seems like you can get your hands on whatever fruits and vegetables you want throughout the year, paying atten16
tion to what is in season is a simple way to instantly improve one’s cooking and learn the particular enjoyment of eating fresh fruits and vegetables at their prime. Eating the produce in season will not only yield better flavors and quality, but more nutritious fruits and vegetables. And for us college students, it is often cheaper since produce in season is often more abundant which drives down prices. Lastly, related to eating produce in season, is eating locally. By eating locally, you are ensuring you are receiving the freshest produce available. Eating locally also helps support your community growers. In Madison, we are lucky to have
such wonderful farmer’s markets which give us access to in-season, local produce. Last but not least, eating local in-season produce is incredibly beneficial for environmental reasons, an extremely important consideration regarding food choices. With the arrival of spring, we can look forward to asparagus, broccoli, fennel, peas, pineapple, mango, strawberries, and the list goes on. Start spicing up your springtime diet by incorporating these ingredients. My favorite Christmas gift, and now my go-to vegetable guide, is Alice Waters’, Chez Panisse Vegetables, which provides detailed
explanations of every vegetable, when it’s best to eat them, and several recipes for each vegetable. If you are in the market for a new cookbook, I would highly recommend this one. I’ll be honest, I do not usually gravitate toward peas as a lone dish, but one of my favorite ways to incorporate peas is in a homemade mac-and-cheese recipe. One of my new favorite ways to use pineapple is using it for a pineapple salsa. All you need to do is blend pineapple, garlic, cilantro, serrano (or jalapeño), and lime juice. The morel mushroom is another particular favorite of mine among spring vegetables. According to Alice Waters (my vegetable guru), “the morel mushroom is inextricably associated with spring. In the Midwest, there are famous springtime morel festivals.” After some
further research, I discovered that there are morel mushroom festivals in Wisconsin, where people come together in search of collecting these coveted mushrooms along with other fun activities and prizes.
"With the arrival of spring, we can look forward to asparagus, broccoli, fennel, peas, pineapple, mango, strawberries..." Even if you do not attend one of these festivals, you can still celebrate its arrival by including it in your spring meals. I personally love mushrooms sauteed in some garlic for an easy, flavorful side. The best strawberries begin to appear in late spring to early summer. As I think most people can
understand, I don’t always have the time to make dessert. This is easily fixed with a handful of strawberries. One of my favorite bedtime snacks is cut up strawberries with sugar and lemon. Another way I like to eat strawberries is just dipping them in melted chocolate, and if I am really feeling decadent, some whipped cream too. This is just a brief showcase of some of my favorite spring vegetables and fruits and several ways to use them, but there are infinite possibilities for preparing seasonal springtime dishes to deliciously ring in the new season. Spring is calling and so are your favorite spring vegetables and fruits. Enjoy them while you can.
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in with the new, out with the old? By Ola Borysiewicz IT’S NO SECRET that Polish food is celebrated for its use of starchy potatoes, generous heaps of butter, and the fattiest cuts of meat on the market. And while all of these ingredients, alone or combined, warrant our utmost appreciation, traditional recipes all around the world are facing shifting food cultures and consumer preferences. While older generations place more emphasis on their food’s functionality, younger ones are reimagining the role of food in their lives. This shift, coupled with the growing climate crisis, has generated an awareness of the food we put in our bodies and the environmental footprint our ingredients leave behind. But as we eat with a newfound purpose, how will we fuse the old and the new? How should we remedy our environmental concerns without sacrificing the comfort of a hearty plate of grandma’s traditional cooking? Growing up, food was the medium through which I learned about
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my Polish heritage. Bigos, a fresh cabbage and meat stew, served at boiling point not only tastes like grandma’s kisses, but also speaks to the zero-waste mentality typical to Polish cuisine. Biting into a gołąbek, a cabbage roll stuffed with minced meat and rice, was described to me as the ultimate remedy for any ruthless winter night. The nutty taste and grainy texture of poppyseeds in makowiec, a sweet poppy seed roll served during the holidays, is reminiscent of Christmas Eve dinners spent singing carols with family. As I’ve grown older, however, these foods have hardly been staples in my diet. Heavy meats at every meal are not only unappealing, but have considerable environmental impacts. Travel to Poland today and you’ll find restaurants fusing the old with the new in almost every fashion imaginable. Restauracja Akademia, located in central Warsaw, decorates Polish classics with fresh hints of ingredients like pomegran-
ate, basil, and seafood. But marrying the old and the new is much easier said than done. So, how can we incorporate new, sustainable ingredients without saying farewell to the classics? I took it upon myself to recreate one Polish staple — pierogi. Pierogi dough, a simple concoction of flour, water, and oil, envelops endless fillings, from sweet summertime strawberries to boiled potatoes with cheddar cheese. Dressed with sour cream, sautéed onions, fried bacon bits, or sprinkled with sugar, pierogi are arguably the most versatile and adaptable dish in Polish cuisine. So, how do we relieve the environmental impacts of meats and cheese without sacrificing fullness or flavor? Don’t be fooled by the plant-based ingredients in this recipe — they leave nothing to be desired. Rich puréed lentils stewed in vegetable broth and seasoned with cumin and paprika fill in for animal protein in this vegan alternative.
Vegan Pierogi Ingredients
Instructions
Dough: 2 cups of all-purpose flour ½ teaspoon salt ½ cup + 4 teaspoons of water 4 teaspoons of oil
DOUGH: 1. Using a fork or whisk, mix the flour and the salt. 2. Mix the water and oil in a small saucepan until warm, but not hot. 3. Combine the flour mixture with the liquid mixture and stir until it comes together roughly. 4. Knead gently by hand until the dough smoothes out. Flatten the dough with a rolling pin and wrap it in plastic foil to prevent it from drying out. 5. Set aside while preparing the filling.
Filling: 1 cup red lentils 1 cup vegetable broth 2 tablespoons oil of choice (olive, coconut, chili) 1 large onion 1 teaspoon paprika powder 1/4 teaspoon cayenne pepper 1 teaspoon dried thyme 1/4 teaspoon cumin ½ teaspoon turmeric 2 cloves garlic handful of sun-dried tomatoes salt and pepper to taste
FILLING: 1. Rinse the lentils and add them to a medium pot with the vegetable broth. 2. Bring the broth to a boil over medium heat before turning the heat down to a minimum and cooking the lentils for about 15 minutes, or until they soften. Drain the lentils and either mash them with a fork or puree them using a blender. 3. Meanwhile, finely chop the onion, sun-dried tomatoes, and garlic. 4. Heat the oil on a large pan, adding the chopped onion, sun-dried tomatoes, garlic, and spices. 5. Allow the ingredients to simmer over low heat for about 10 minutes before combining the cooked lentils with the sautéed ingredients. 6. Thinly roll out the dough, cut out circles about the size of your palm using a glass, and scoop a spoonful of the filling into each dough pocket before sealing it off around the edges. 7. Once you have assembled your pierogi, boil them in a large pot with salted water until they start to float (about 2 minutes). Remove them from the water and pan fry them for a perfectly crispy crust. Enjoy!
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Eating Sustainably Doesn’t Have to be Hard Just ask these Madison restaurants By Marissa Beaty
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don’t know about you, but when I hear the word “sustainability” my mind doesn’t jump to the food industry. Solar panels. Electric Cars. Those giant windmills. Yeah, no problem, but food? Maybe it is my Food, Inc., Supersize Me tainted mind that has inhibited my ability to see what huge changes the food industry has been taking towards sustainability. Of course, the term sustainability does not mean the same in the food industry as it does in other realms of everyday life, however, the foundation of sustainability lies in reducing waste. For the food industry, this manifests in many different ways. Fortunately, many of which can be seen right in our own city. One of the simplest ways Madison’s food culture has begun the transition into sustainable practices is one that goes relatively unnoticed at first. Think for a moment towards the last time you went out to eat and ordered a drink. Did that drink come with a straw? Depending on where you were, you may not have received a straw without having to specifically ask for one. This is one of the first initiatives taken on by both restaurants and the Madison City Council, who approved of a straw-less bill in August 2019. Restaurants, such as Vintage Brewing Company on East Washington, however, began the limit-to-request dispersal of straws back in 2017.
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For those, however, that do request a straw, they are given a plant-based plastic alternative, just another way in which the Madison area has attempted to reduce their carbon footprint. Switching over to non-plastic based straws, however, is only the beginning. Casetta Kitchen, located one block from the capitol on West Washington, began its journey in 2017 when it was opened as an Italian American deli with a deep love of wine. Quickly realizing Madison’s progressive attitude towards environmentally friendly initiatives, the restaurant transitioned the materials they served their drinks and food on to plant-based, biodegradable materials. While these steps are an incredible leap towards creating a greater awareness of consumer waste in the restaurant industry, it is not the action taken towards sustainable practices, nor the only culprit of unsustainable ones, either. In fact, there are two major factors making the restaurant industry as comparable as it is. First, is the problem of food waste. In the U.S. approximately 125 to 160 million pounds of edible, nutritious food, being thrown away without reason: 20% is due to the restaurant industry. Recently, the Madison City Council has undertaken efforts to eliminate food waste in the greater Madison
area. One of these efforts is Healthy Food For All, a community-based food recovery effort that cleans and repackages food from designated FEED Kitchens and redistributed them to local food pantries and neighborhoods. Donations towards this effort not only come from local farms, but also from the University, the City of Madison, Epic Systems, and even the Willy Street Co-op. Through this initiative, we see a first step towards reducing food-waste and altering the conception that food has no life beyond the market, that just because something was not purchased or not used, does not mean that it can never be. The second problem contributing to unsustainable food practices is founded in an expectation. Have you ever thought about where your food comes from? No, not the ground or the trees, but where it was grown, or how it is that we, in Madison, in a negative waytoo-cold to look, climate, can sit and eat pineapple as though we were on the beach of Costa Rica. Though it is hard to measure the exact carbon footprint created by a bunch of bananas, it is possible to calculate an approximate distance, called food miles, a particular food has traveled before reaching a consumer’s plate. The average food miles for a banana is approximately 2,000 miles. Depending on whether that banana traveled by truck or plane equates to CO2 emissions between 205 and 737 kilograms, respectively. Long story short, eating food grown outside of your local region has a costly effect on the environment. Fortunately, Madison has dozens of restaurants who have transitioned their menus to include, and even entirely reside on locally-grown produce. A Pig in A Fur Coat, Harvest, and even, The Old Fashioned are
“Through this initiative, we see a first step towards reducing food-waste and altering the conception that food has no life beyond the market, that just because something was not purchased or not used, does not mean that it can never be.� just a handful of restaurants who have transitioned portions of their menu to be based on in-season, local ingredients. Others, such as Graze, located on South Pinckney facing Capitol Square, have devoted their entire menu to in-season ingredients. As the 4.5 stars and thousands of rave reviews state, the limited diversity leaves nothing to want. If anything, these restaurants show that being sustainable, being conscious of the entire lifespan of a dish, and being strategic about the waste created by that dish, is not simply a possibility, but a tangible reality.
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isconsin winters can be brutal. Not only do we receive mountains of snow, but we’re also stuck with nearly five months of bitter cold that keep us hunkered down in hibernation mode for a bit too long. The excitement we had for cozy fall vibes quickly gives way to sluggishness and lack of motivation as the nights get longer. Not only are we
naturally less active, but we also tend to let our eating patterns slip in the midst of this winter slump, consuming denser, fattier foods and larger quantities in general. But, don’t worry! Winter gets the best of all of us. Plus, the sun is already starting to shine brighter and spring is well on its way. That means it’s the perfect time to open the windows and do a bit of spring cleaning—and no I don’t mean for
your house. As we transition into sunny skies and longer days, let’s not forget that feeling good starts from within. So...here are some tips for detoxifying and promoting proper digestion, which will help cleanse our bodies and get us ready to enjoy all of the berries, corn, melons, and greens that will soon be in season!
Make room for the good bacteria. Adding prebiotics and probiotics to your diet promotes gut health and proper digestion. Probiotics are live bacteria found in many foods, especially fermented foods like plain yogurt, aged cheese, miso, pickles, raw honey, sauerkraut, kimchi, and kombucha. These bacteria are the same microorganisms already present in the intestines which aid in nutrient absorption, digestion, and immune system functions. Prebiotics are ingredients that provide nutrients to these bacteria once they are digested. Some easy prebiotics to incorporate in your diet include steel cut oats, bananas, flax seeds, chia seeds, asparagus, onion, apples, leeks, chickpeas, lentils, and soybeans.
Flush out your system. We’ve been told this tip countless times, but for good reason. Drinking enough water is the best way to keep your liver and kidneys—your built-in detox systems—working effectively. If you’re having trouble drinking enough water, try carrying a water bottle with you everywhere you go, even from room to room in your house. You might also start keeping a full bottle of water next to your bed so you can hydrate before going to sleep and right away after waking up. If you go to bed already dehydrated, you’ll simply add another six to eight hours of dehydration on top of that. Drinking water right when you wake up also helps kickstart your digestion early.
Increase your antioxidants. While juice diets have recently flooded the market, making a variety of health claims, they can be promoted in unhealthy ways as a tool for losing weight. As opposed to these diets, detox “shots” can be a great way of introducing extra antioxidants and anti-inflammatory ingredients to the body. Antioxidants, which are found most commonly in Vitamins C and E, counteract the effects of free radicals in our body to prevent disease. Anti inflammatory ingredients help prevent excessive levels of inflammation in the body. These drinks act as supplements to a healthy diet, and should not replace regular meals. Customize your detox shots with ingredients like lemon, ginger, honey, turmeric, and cinnamon. Most importantly, remember that a long-lasting healthy eating style has balance at its core. Spring is an inspiring time of year to reset and refresh our habits, but these tips can be used all year long—there’s never a bad time for a cleanse!
"As we transition into sunny skies and longer days, let's not forget that feeling good starts from within."
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Bounce Back with a bit of
Spring Cleaning By Lili Sarajian
Plant Based Protein
How often do you see posts or news articles about the latest Vegan alternative? If you ask me, it seems like plant-based diets are everywhere I look! We are constantly looking for new ways to live sustainably, eat green, and promote a diet that is good for our environment and the animals that inhabit it. Veganism is one of the best ways to do this, but, despite this fact, it is still questioned relatively often for its ability to provide enough protein since it lacks meat — a prominent component of a non-vegan diet. Well, we have some good news for you because a vegan diet offers a variety of ways to amp up the protein in your diet! The possibilities really are endless.
By Madeleine Freitag
Nuts Nuts such as almonds (8g of protein per 1/4 cup), walnuts (4.5g protein per 1/4 cup), and cashews (12g protein per 1/2 cup) are all high in protein and are easy to add to snacks and meals, whether it be using them as a non-dairy yogurt or salad topping, incorporating them into a trail mix or in baked goods, or eating them plain. You can also switch over to non-dairy milks such as almond milk, cashew milk, or coconut milk or try using more nut-butters. All of these dairy alternatives and healthy fats have the added bonus of ample protein to keep you fueled throughout your day. Finding ways to add these to meals or drinks, such as smoothies, is a great way to get that added bit of protein.
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Legumes Legumes such as lentils (17.9g of protein per cup), soybeans or edamame (17g of protein per cup), black beans (15.2g of protein per cup), garbanzo beans or chickpeas (14.5g of protein per cup), and kidney beans (15.3g per cup) are all excellent sources of protein and even contain more than most meats! I almost always add some form of legume to my dinner, whether it be edamame on top of my salad, beans in my taco bowl, or chickpeas used to make hummus. Legumes are an easy add-on and are packed with protein.
Vegetables Incorporating vegetables into your diet is as easy as adding avocado slices to your salad or tossing together a quick and easy meal — that I personally love — of sheet pan asparagus, broccoli, and diced sweet potato with a little balsamic and olive oil. Vegetables are by far the most diverse form of protein and can be used in a million different ways. I also love simply microwaving a sweet potato for a quick snack! Vegetables such as peas, celery, and corn can be combined with broth to make a healthy, simple soup or you can choose to dice up some zucchini and sauté it with cherry tomatoes to eat over pasta. The possibilities really are endless when it comes to vegetables (and the protein is always abundant).
Going vegan isn’t easy. Let’s start right there. It requires a great deal of research and a willingness to try new things and experiment! Have you ever tried something new and done it 100% perfect on the first try? Probably not, but you at least learned from that experience, tried again, and found that you received much better results the second or third time around. Making the switch to veganism will more than likely be the same way for many, but hey, you’re already reading this article which is a great start! To help ease the transition, we should start by considering some of the most important components of any diet — carbs, protein, vitamins, and minerals. For
Fruits Fruits such as dates (3.6g of protein per cup), guava (4.2g of protein per cup), and pomegranate (4.7g of protein per cup) are all high in protein, as well. Other more common fruits such as oranges, grapes, and cherries, though not as high in protein content as dates or pomegranates, still offer a small amount that is an added bonus when it comes to these healthy and sweet alternatives.
right now, though, we are going to begin by focusing on the main culprit of veganism critique: protein. Surprising as this may seem, protein can actually be found in a wide variety of plant-based foods. Protein exists in nearly every vegan food source, whether it be in vegetables, fruit, legumes, nuts and seeds, tofu, nondairy milk, or grains — protein is abundant. Fortunately, it is also extremely easy to find unique, delicious ways to incorporate it into your meals or to use it as a replacement for non-vegan protein sources. Read on for some great vegan protein sources!
Seeds Although not often considered, seeds are a wonderful source of protein in a plant-based diet. Hempseed (6.6g of protein per 2 tablespoons), chia seeds (4g of protein per 2 tablespoons), and sesame seeds (6.5g of protein per 1 ounce) are all excellent sources of protein and can be added to nearly ever snack or meal.
Tofu Tofu is often used as a replacement for meat and even provides more protein than some meats. Win win! Firm tofu carries 10g of protein in every half cup serving and tempeh (deep-fried fermented soybeans) carries 15g. Grains Grains such as quinoa, oatmeal, brown rice, and whole wheat pasta all carry ample amounts of protein. Combine a fruit or vegetable with your choice of grain and you’ll have yourself a filling, protein-packed, plant-based meal or snack.
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fuel you first By Maya Fidziukiewicz COLLEGE KIDS HAVE A REPUTATION for powering themselves with instant ramen soups and microwaveable mac-n-cheese. Most students have to budget time and money for snacks and food. These active learners experience constant pressure to go-go-go and are as productive as possible, forgetting that daily food and healthy nutrition are just as much of a priority as acing that accounting exam. As a student with medical dietary restrictions, cheap ramen, and instant microwave meals were (un?)fortunately ruled out of my diet shortly after my college career started. During my freshman year at UW-Madison, experiencing my first real time away from home, I began to encounter gut-wrenching feelings after eating virtually anything. At first, I refused to believe that certain foods were the culprits of my symptoms. When I finally decided to check it out, my gut was severely sick. I realized my body could not process some of my favorite foods, such as eggs, milk, wheat, and nuts. Going forward I thought I was going to be miserable. No more warm croissants, scrambled eggs, ice cream, or peanut butter. I grew up in a household where food was a part of family culture, particularly our Polish culture, and watching from the sidelines never compared to participating and sharing favorite meals with friends and loved ones.
The transition into this new diet was indeed a challenge. At first, I could not imagine eating breakfast without my sunny-side-up on avocado on toast. I soon realized that in order to successfully change my lifestyle, I had to change my mindset. I began to think about my new approach to food as an opportunity. Thanks to this, pushing myself past my comfort zone brought me to trying foods I otherwise would have never enjoyed (Thank you, spaghetti squash. You have my heart). I am incredibly thankful that these dietary limitations taught me the importance of fueling the body with good foods. Just as getting good grades and getting enough sleep are important, so is fueling the very instrument that allows you to do those things. Your brain is well-exercised as a student, and fueling it well allows it to work towards its maximum potential. Since you, dear reader, have read this far into my story, I will gracefully share with you a few basic ideas on how to build healthy habits in college. They all developed from personal experience, deliberate research, and feedback from friends and family. Whether you live in the dorms or in an apartment, these six tips are versatile and can be applied to virtually any living situation:
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Stock your shelves with healthy snacks and ingredients. Don’t buy what you don’t want to consume. This sounds simple, but takes self-control when you see boxes of chocolate chip cookies on store shelves or bags of salt and vinegar chips in the dining hall. If you know these things will make you a) sick, b) feel gross, or c) gain unhealthy weight, then keeping them out of your close proximity reduces the temptation.
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Take time to enjoy your food. Take a break from studying to enjoy what you are eating! Catch up with friends, call your parents, or simply reflect on your day. Distracting yourself with homework can lead to overeating, which is a bad habit that contributes to those extra collegiate pounds.
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Have a food schedule, with some room for snacks. This way your body can follow a routine. Latenight snacking is not the healthiest option, since it does not let your stomach rest while you are sleeping (yes, your stomach needs a break too!). Living in the dorms turned a morning smoothie into my go-to breakfast. All you need is a blender, a liquid base, and some frozen fruit!
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Everything is good in reasonable amounts. If you want to eat that cupcake, eat it. Eating sugars in moderation keeps your soul happy and your body energized. With that in mind, there are sugars that are better for you than others. Fruits and dark chocolate are great for satisfying that sweet craving. Find a balance, but also don’t forget to treat yourself from time to time.
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Try something you have never tried before. Expand your comfort zone. Break up the wake-eat-classeat-study-sleep routine. What better way to get out of a rut than to incorporate new things into your life? Maybe a funky fruit is in season, or yet another milk alternative has sparked your interest, you can continue to add flavors to your palette in subtle steps.
As Virginia Woolf once said, “One cannot think well, love well, sleep well if one has not dined well.� So next time you are in that grocery store, scurry past the instant-food section and grab a whole fruit or a trail mix. It is possible to eat healthy in college - everything just depends on your mindset. In the long run, your body and brain will thank you. So what are you waiting for? Go and fuel yourself with what you deserve!
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Inspire yourself! Cook with friends or attend food workshops. You can also follow food accounts (such as @thedishwisconsin :)) to see what local students and foodies are up to in their latest taste bud adventures.
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That’s Such a WA S By Genevieve Vahl
"The system may seem like something from the movie The Martian, but it has actually been around in some form for centuries." decide to butcher, again ensuring there is no waste of precious resources. “When you think ahead when you’re buying, you can be creative with some of the extra vegetable parts instead of buying others,” chef Tara Duggan said in an interview with Food52. “For example, use beet greens in place of a bunch of chard -- they’re very similar in flavor and texture, and actually close cousins botanically.” To continue conscious consumption in the kitchen, committing to zero waste habits can help the earth, your wallet and meal cre-
ativity. Storing food properly will hold their freshness and quality much longer. Learning what foods should be kept in the fridge and where in the fridge is important for keeping food fresh for as long as possible. Organizing your fridge and pantry regularly ensures you know what ingredients need to be used sooner rather than later, and reminds you what you have so you do not rebuy ingredients. Buy local and in season. It reduces the travel emissions, and is more fresh considering the fewer days it takes to get to your plate. Buy only what you need. Although buying in bulk is cheaper, it leads to excessive purchasing and not enough time to eat it all before the food goes bad. ‘Best before’ dates are not the gospel, do not follow them religiously, use your intuition and assess the food with your eyes and noses; if they appear and smell normal, follow that instinct. Food is something everyone needs to survive, but mismanagement of its waste has been hurting our earth, its source. Simple changes can make a big difference for our universal mother, and for our personal wallets. We have the power to make the change.
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especially as the issue continues to proliferate. Root-to-stalk cooking and zero waste habits can better our personal footprints on the earth with some simple, conscious habit changes. Too often the lush greens from beets or carrots get chopped off and thrown away, ignorantly losing valuable calories, micronutrients and flavors. Root-to-stalk cooking promotes using every part of the food we eat, making the most of the food we buy. Similarly, the nose-to-tail movement advocates we use every part of the beast we
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“I don’t like leftovers,” “Oops, my cheese got moldy,” “These carrots are flimsy now, I don’t want them.” These are too often said or heard: sounds of food getting thrown in the trash because we let them go past our Westernized standards of the food we eat. Our privileged relationship with food in the United States has created an unnecessary amount of food waste piling up in landfills. One third of all the food produced in the world ends up in a landfill. In the US specifically, we waste 40 percent of the food we produce. Food waste, in fact, is the largest component of landfills, producing methane gas, which is 21 times more potent than carbon monoxide. “In the US alone, the production of lost or wasted food generates the equivalent of 37 million cars’ worth of greenhouse gas emissions,” the World Wildlife Foundation said. We as consumers have the power to change these demoralizing statistics. We have the power within every decision we make to lower our impact, especially in the kitchen. “Just a 15 percent reduction in losses in the US food supply would save enough to feed 25 million Americans annually,” the Huffpost quoted from the Natural Resources Defense Council (NRDC), a nonprofit environmental organization. Our personal habits in the grocery store and in the kitchen can make a larger global change,
Roasted Carrots with Carrot-Top Pesto This pesto is an inventive way to use every part of the vegetable. The tender tops are fresh and clean-tasting and mimic the flavor of the carrot itself. Recipe by Ed Kenney of Town in Ohau, Hawaii. Ingredients 3 pounds small carrots with tops (any color) 2 tablespoons vegetable oil Kosher salt, freshly ground pepper 1 garlic clove 3 tablespoons macadamia nuts or pine nuts ½ cup (packed) fresh basil leaves ¼ cup finely grated parmesan ½ cup extra-virgin olive oil
Preparation & Instructions 1. Preheat the oven to 400 degrees. Trim carrot tops, leaving some stem attached. Measure out 2 cups carrot tops and set aside; reserve any remaining carrot tops for another use. 2. Toss carrots and vegetable oil on a rimmed baking sheet; season with salt and pepper. Roast, tossing occasionally, until carrots are golden brown and tender, 25-35 minutes. Let cool. 3. Pulse garlic and nuts in food processor until a coarse paste forms. Add basil, Parmesan, and reserved carrot tops; process until a coarse purse forms. Add olive oil and pulse until combined; season with salt and pepper. Serve carrots with pesto. DO AHEAD: Pesto can be made 1 day ahead. Press plastic wrap directly onto the surface; chill. Carrots can be roasted 4 hours ahead. Let stand at room temperature.
Carrot Top Tabbouleh with Kamut Ingredients
Instructions
1 cup dry kamut Leaves from one bunch of carrots (about ½ cup when chopped) 1 small cucumber 2 cloves of garlic 3 scallions Pint of cherry tomatoes Juice of one lemon 2 TBSP. olive oil Salt and pepper, to taste
2. Wash the carrot tops, and remove the stems. Finely dice the leaves, and add the bowl with the kamut. Wash and chop the cucumber into small cubes. Dice the garlic. Chop the scallions. Wash the cherry tomatoes and quarter. Add all the vegetables to the kamut.
1. Bring 3 cups of water to a boil, and add the kamut and reduce the heat to low. Simmer the grains for 4560 minutes, until tender and chewy. Drain the remaining water, and place in a large bowl.
3. Add the lemon juice, olive oil, and salt and pepper to the bowl. Toss well to combine, and taste, adjusting the acidity or salt as needed. Serve room temperature or chilled.
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Meal Prepping By Margarita Vinogradov
“Mom, what’s for dinner?” ...Bittersweet, right? For many young adults, the memory of calling out to inquire about the whereabouts of their regularly homecooked meal fades quickly upon the adjustment independent life. Finding time to maintain a healthy diet is an intimidating task for those who have been privileged enough to never have considered the amount of thought that goes into planning such an elemental aspect of one’s life. The idea of cooking for oneself may seem daunting, leading many to resort to snacking, unhealthy diets and even a complete neglect to eat at all. Especially in the transition to college, many opt 34
into the meal plan service provided by their school to avoid the hassle of an additional stressor . Here at UW, many don’t live in an apartment until their sophomore or junior year, a time flooded with more important things like internship and soul searching . For what may seem as an Instagram fad to the average person, meal-prepping is an accessible alternative to conserve the amount of time and money spent towards figuring out an eating plan. Preparing portions ahead of time eliminates the need for giving thought to how one will be fueling their body and brain. The best part? No
need for expensive Tupperware and obscure quinoa recipes! Of course, those are options for the more advanced of preppies, but this method of eating is extremely customizable to an individual’s needs and can be done with items already available in one’s kitchen. In order to begin, simply pick a day to start! Next, create a plan for the week by utilizing the beloved main food groups. Creating a recipe may seem like just another overwhelming task on the long to-do list, but many overlook the fact that the food they already regularly consume can stay fresh for an entire week!
Pick a base: The common brown rice is a good option for even the pickiest of eaters and is especially great for those trying to be healthier! Even pasta! That’s right… PASTA!
include Brussel sprouts, carrots, broccoli, sweet potatoes, etc. A sweet tooth myself, adding an apple always quenches my craving for something sweet at the end of every meal.
Add a protein: Chicken breast, leftover steak, pork, shrimp, fish… you name it! Vegetarian and vegan options can of course be substituted for those with dietary restrictions or preferences.
Package it up: Tupperware is the easiest way to pack up your meal and can be placed neatly in your fridge taking up little space. Amazon has cheap and effective options and from personal experience, stores like Home Goods often sell designer kitchenware and Tupperware for an extremely low price. An absolute steal if you ask me.
Add a vegetable/fruit: Roasted vegetables are so easy to prepare, last a while, and taste yummy even after being reheated. Options
Voilá! Once you are ready to start your meal prep journey, feel free to combine your choices in any way. Get creative and don’t be afraid to seek tips online! I encourage those who may need help in organizing their diet to follow the simple recipes outlined on websites such as Tasty. com in order to ease the difficulties of daily lunch and dinner preparation. Take the time saved in your busy schedule to appreciate your organizational skills that have brought you such a lovely meal with minimal effort.
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HYDRO By Abby Fehler
IN THE 21ST CENTURY, an increase in demand for organic produce changed the food market in the U.S. From 2011 to 2016, the number of certified organic farms in the U.S. grew 56 percent. Today organic farms make up less than one percent of American farmland, which may surprise many people due to the popularity of organic food. It’s easy to see the high value placed on organic food when you can buy a dozen eggs at PicknSave for less than a dollar, but at Whole Foods, the free-range, antibiotic-free, organic eggs will set you back four dollars. But what does ‘organic’ even mean? The USDA Organic label on your brussels sprouts means that no synthetic fertilizers or pesticides were used in the process. The label on your chicken not only means that no antibiotics or growth hormones were used, but it also means that your chicken had room to graze, and the chicken itself was only fed organic feed. Being able to legally put that one extra word on packaging requires a ton of work on the side of the farmer. Organic foods are better for the environment in many ways; they support biodiversity and decrease pollution from harmful farm runoff. Therefore, in an attempt to live
more sustainably, many people may reach to produce labeled ‘organic’ more often than conventional produce. However, there are hidden emissions behind the organic farming process that make it less environmentally friendly than you might think. Due to only a small percentage of farmland in the U.S. is certified organic, produce often travels farther distances than conventional, creating more emissions
"The system may seem like something from the movie The Martian, but it has actually been around in some form for centuries." in transport. Additionally, organic farming requires more land, which decreases efficiency. Hydroponic farming, however, has the ability to change the way we grow food, in order to create an organic, efficient, and environmentally friendly option that brings a whole new meaning to the word “local”. Hydroponic farming is a method of growing plants without soil, and instead with a nutrient-rich, water-based solution. Without the need for soil, these farms can be grown basically anywhere, from
a giant greenhouse to an organic grocery store or even to your dorm room if you’re feeling adventurous. They can even be vertical, even further reducing the need for land. And it’s all 100% organic. The system may seem like something from the movie The Martian, but it has actually been around in some form for centuries. From the ancient Gardens of Babylon to 10th and 11th-century Aztec floating gardens, these systems worked simply by situating plants on rafts laid atop bodies of water, allowing the roots to grow into the water below. No soil required. Hundreds of years later, modern hydroponics is still based on the ancient idea of growing roots in water rather than soil. World War II was one of the first modern large-scale uses of the technology, which allowed the US army to grow food for soldiers on barren and lifeless Pacific islands. Today, the process creates much higher yields and is possible in much harsher environments thanks to advancements in nutrient mixtures, vertical farming, and artificial lighting systems. Economically, the market is estimated to be worth 8.1 billion dollars and is expected to double by 2025. So far the technology has been
PONICS adopted by high-end restaurants, hobbyists, urban grocery stores, and evenschool districts. Jill Fehler is the co-manager of the foodservice program at Oak Creek School District, where, in the spring of 2019, the district bought two vertical hydroponic farming units. Her most unique responsibility as co-manager is that she gets to manage the program’s farms. According to Fehler, the idea came from her district’s Business Manager, who was inspired by another school that also had the farms. Today, the program has increased its number of units from two in 2019 to five in 2020. They grow cucumbers, strawberries, jalapenos, three kinds of lettuce, cherry tomatoes, and herbs, all only feet away from the kitchen. The level of freshness in Fehler’s kitchen is quite different from the way most people perceive ingredients in American school lunches. She lists numerous benefits of the program, including that there is “no chance of any foodborne illness, we have higher nutrient levels because the process is so controlled, fresher product, and the overall quality and appearance is far better [than conventional produce].” The benefits even go beyond culinary, as one of the units is now being used in
the 9th-grade science department, so the students can learn how to start and maintain these gardens first-hand. Jill Fehler has even helped how the students how to get started. Hydroponic systems have many obvious benefits, so why are they not more popular? To make it simple, the up-front costs are much larger than conventional farming. Though the per-unit costs decrease significantly with time, many farmers stray from putting in so much upfront, especially when conventional farming is already working well for them. Additionally, hydroponic farming requires a new subset of knowledge that takes time to learn, and that time spent learning could be spent growing more crops and increasing revenue. Regardless, it is growing in popularity, particularly with communities focused on sustainability and efficiency. Hydroponic farming has the poten-
tial to help solve some of the biggest problems associated with our food systems, due to the decreased need for land and seasonality. With the help of hydroponic farming, organic food can become local for anyone, even for those in cities hundreds of miles away from the nearest farm.
Singapore’s Humble Hawkers Where vendors sing and flavour pours By Charlie Kitcat
IN ASIA’S MOST FUTURISTIC NATION every meal is a journey. Think modern Asian cuisine perched in a canoe-shaped capsule spread atop the roof of Marina Bay Sands, Singapore’s triple towered superhotel. Think the world’s largest gin collection in a bronze-adorned bar with 80 foot ceilings at the bottom of a skyscraper. Think Cali-Mediterranean fusion in an exotic aquarium on an artificial paradise island, Sentosa. Yet, one should not go to Singapore for the culinary ostentation. Instead, hiding in plain view beneath the overwhelming facade of architectural innovation, lies the humble hawker centre. These open-aired gastronomic Valhallas pulsate with a treasure chest of sights and sounds. In each, small compartments emboss the cramped labyrinthine corridors of the modest skeletal buildings, with symmetrical plastic tables sandwiched and squeezed between them. Powerful fans swirl above the flood of hungry patrons hunched over their bowls and plates, screams of impassioned vendors echo through every stuffy square foot, and the clangs, whistles and sizzles of cleavers, coffee pots and woks infuse the air with a zing and a zip. The humble hawker is a culinary coup d’etat on the eyes and ears, but when you flare your nostrils, the real journey truly begins. Walk in and you’re hit. The wall of lunchtime perfume invades the olfactory nerves, like a snort of spicy sniffing tobacco. Smells that transcend Singapore transport you to one of Asia’s many culinary hot38
beds: Malaysia, India, Thailand, Sri Lanka, Indonesia, Vietnam, Korea, and just about anywhere in China. Swathes of sweating chefs and chattering expeditors specialise in one unique dish, often one passed down from generation to generation from their original homeland. At Old Airport Road, feast on an Ayam Penyet—a flavoursome orchestra of veg, sambal, rice and crispy, succulent fried chicken—for it will transport you to one of Indonesia’s many thousand islands. At Maxwell, indulge on Char Kway Teow—a stir fry of rice cake strips, sweet pork sausage, juicy prawns and salty blood cockles—and Malaysia will greet you with open arms. At Newton, devour a Hokkien Mee—a creamy stock swimming with a nest of noodles, squid and prawn garnished with lime and tiny fried lard croutons—and you’ll join the deluge of Chinese sailors who arrived to Singapore from Fujian after World War II. At Song Fa slurp up their famous Bak Kut Teh—an unlikely herbal broth made with pork bones—and it will carry you to 1930s Singapore, when a poor street cook possessed no ingredients but pork ribs and pepper, yet still had to make a living. At least, that’s the way the legend goes. Go to one of Singapore’s 114 pallet-transforming hawker centres and a unique and glorious adventure to another time or country awaits you. And how much will this cost you? Five dollars, maximum. Bargain…
Singapore’s distinct history is to thank for their gastronomic diversity. Only in 1965 did the city-state gain independence from Great Britain (and Malaysia), but thanks to Lee Kwan Yew—their first, and most heralded Prime Minister—and his transformative economic policy, Singapore swiftly developed from a 3rd world country to a 1st world nirvana in just a quarter century. Three further decades brings the country to the present: Singapore is the gateway to Asia, a Utopia of cruise ship cleanliness, financial prosperity and organised fun. And some bloody remarkable food. And it still keeps surging forward. Nevertheless, the authentic and exciting culinary journeys sprinkled throughout Singapore’s cultural melting pot, are in danger of dying out. So much so, the government submitted an application in March to UNESCO. If successful, it would inscribe hawker culture on the ‘Representative List of the Intangible Cultural Heritage of Humanity,’ amongst other celebrated cultures like Belgian beer, Argentinian tango, and Indian yoga. But why should the ubiquitous hawker require reinvigoration? Rents for each hawker stall clamber up to unassailable heights annually, rendering the many chefs’ arduous effort uneconomical, and unnecessary. Younger Singaporean’s tastes are slowly switching towards more fashionable settings; the air-conditioned malls brimming with countless international options. Hawker owners’ sons and daughters look forward to
"The authentic and exciting culinary journeys sprinkled throughout Singapore’s cultural melting pot, are in danger of dying out." luxurious lives beyond their parent’s clammy, congested, culinary compartments. Perhaps inspiring the masses lies on the shoulders of Singapore’s government? Perhaps they incentivise the younger generations to continue the gastronomic journeys of their ancestors, by lowering rent or subsidising produce? Perhaps educational campaigns should be implemented across Singapore’s school system to encourage hawker food consumption? Perhaps Singapore needs to longingly look back at their distinct culinary heritage, so to propel their food industry forward further? And if they do, a sustainable gastronomic Eden blooming with biryani from India, asam laksa from Penang, char siew pork from China, and chicken rice from Singapore awaits. If not, a bite on the forbidden fruit of forgetfulness lingers around the corner. We can only hope that Singapore remains a place where the vendors joyously sing, and the flavour continually pours.
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The shine of natural remedies By Yanqi Li
E
veryone has heard the phrase, “an apple a day keeps the doctor away.� Natural resources such as fruits contain vitamins and minerals humans need to survive. For example, spinach contains potassium, which is beneficial for muscle contraction and nerve signals. One natural fruit not many people talk about or know of is called elderberry. Another name for Elderberry is Sambucus nigra, which is a type of Sambucus tree belonging to the Adoxaceae family. Elderberry has white, cream-colored elderflowers and small black or blue-black bunches of berries, and each part has different benefits. The flowers and leaves can treat influenza and infections. The bark of the plant is bitter but can be used for laxatives and/or to reduce vomiting. Besides benefits from different parts of the plant, elderberries contain other supplemental remedies. Elderberry is high in Vitamin C, which is essential for repairing tissues and enzymes in our bodies, and can also improve immune systems, protecting humans from bacterias. Elderberry is also high in anthocyanin, a type of flavonoid that helps stop damaging radicals and metallic ions from affecting your body. Anthocyanin in elderberry helps to decrease the chance of serious illnesses such as cancer and heart disease from developing, where pigments of a plant indicate the concentration of anthocyanin. A study done in Norway grounds the findings of the effects of elderberry on treatments of common cold and flu. The study randomly assigns a total of sixty people with cold and flu from the age of 18 to 54 to two
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groups. The control group receives a placebo syrup to keep a baseline for the study. The experimental group receives doses of real elderberry syrup four times a day for five days in total. On average, their symptoms diminish on the fourth day (Zakay-Rones Z, 1999). This experiment proves that elderberry can help treat common flu and cold, which also solidify the plant as a beneficial natural remedy. Despite the many benefits of elderberry, there are some downsides to this plant. Some forms of elderberry may contain cyanide that can cause dizziness, headache, and shortness of breath. Large consumption of cyanide may have extremely adverse effects. Also, the bark, leaves, and flowers of elderberry can cause ill feelings such as dizziness and nausea. While cyanide within elderberry and some parts of the plant have specific adverse effects, cooking elderberry before consumption can eliminate this. Elderberry is among many other natural remedies that is often overlooked by people when they are choosing medications or supplements. We, as a society, should pay more attention to natural remedies. Eastern countries still use natural plants and medicines to treat illnesses today, which proves to be useful and less costly. As human society advances, we should try to be mindful of the way we are affecting the planet. Using natural remedies like elderberry are not only sustainable but also environmentally safe. In the end, plants like elderberry are given to us in their natural form. We should start to appreciate and enjoy these gifts while preserving them.
Spotlight:
ELDERBERRY
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Lemon Squares MAKES 40 SERVINGS By Madeleine Freitag
Ingredients 1 cup butter ½ cup powdered sugar 2 cups flour Pinch salt 4 eggs 6 tablespoons flour 6 tablespoons lemon juice 1 lemon rind, grated 2 cups sugar
Instructions 1. MIX TOGETHER the first four ingredients and put into a 9” by 13” pan. 2. Bake at 350 degrees for 20 minutes. 3. Blend and spread the remaining ingredients over the baked crust. Bake at 350 degrees for 25 minutes. 4. Remove from the oven and sprinkle with powdered sugar. Let cool and cut into squares.
Nutritional Facts Per serving (excluding unknown items): 112.4 calories; 4.6g fat (36.3% calories from fat); 0.8g protein; 17.4g carbohydrate; 12mg cholesterol; 47mg sodium // exchanges ½ grain (starch); ½ fruit; 1 fat; 1 other carbohydrates
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