The Verdict Leans To Earth

Every day there is a new study, or someone telling you how to eat right.
If you were at my school last week, you could hear my PE teacher taunting the virtues of a "sugarless week."
Yesterday, while doing the grocery shopping, my list was loaded with grains and veggies. 
At the meat department, I picked up a whole chicken at a fair price, and viewed a good price reduction on a family pack of pork chops. In the end, I returned the items to the rack. I bought no meat.  It felt good. 
Livestock production is detrimental to our climate, so cutting back on on animal transportation, makes a plant based diet a plus.
Do we need our protein from meat? It is a myth to fall for the high-protein diet in this day and age.
Lately, we have been hit over the head about how America has grown fat by consuming too much sugar and carbs and not enough meat, fat and eggs.
The fight is not just over a diet of low-fat vs one of low-carb. 
The debate, and research has grown as to what to eat. It shows animal protein may be the culprit that increase the risk of premature mortality from all causes, i.e: among the cancer, heart disease, and Type 2 diabetes.
High protein/ low carb diets promote heart diseases, not just by the effects on cholesterol as recent studies have shown. But from a metabolite of meat and egg yolks which clogs arteries.
Research has shown, as reported by the WSJ, "animal protein increases an insulin-like growth hormone, and chronic inflammation, an underlying factor in many chronic diseases."

An optimal diet to good health is a whole foods, plant-based diet, that is low in animal fat. It should include vegetables, whole grains, fruits and other natural foods. 
Good health could also be improve by adding good fat to one's diet: fish oil, seeds and nuts. One should stay away from saturated fats and hydrogenated fats.
The Prevention Research Institute also recommends, stress management techniques, moderate exercise and social support.
Following these changes may result in reversing the progression of severe coronary heart disease, reduce the need for a lifetime of medications, and alter one's genes, turning off genes that promote disease. 
And to know you can do this without any major lifestyle changes. In the end, a friendly earth we could have, "you will gain much more than what you give up."

Bulk Nation Buying Comes To O-Town

At Bulk Nation, the quantity you purchase is left to you, the customer! This is the concept behind Bulk Nation buying, 

Taking Barbara's and Marsha's recommendations, I checked out the one in the Colonial Plaza. 
Located at Colonial and Bumby Avenues in O-Town, it was easy to get to.  
My measuring stick was on unit price, not quality. The store's inventory was well stocked and had lots of variety.

The 4000 square feet store was packed with over 1000 items, stated one of the friendly clerk.
Right off the bat, you have a chocolate factory experience. Tons of chocolates, and chocolate covered products all saying, "your pleasure is my delight." 

I didn't see it, but I am sure there is a "no tasting" rule. I was intrigued by the avocado strips,  I tasted two pieces, not bad.

Everything from: nuts to chocolate, spices to soups, vinegar to coffee, and grains to candy are in bins. Some items are in cartoons or jars. 

Prices are clearly marked in large letters at each bin. There are clear plastic bags and tags to write the bin numbers for any item. 

So does paying by weight at Bulk Nation save you dollars? I say it will. Many times you have a recipe that calls for 4 ounces of avocado oil or a 4 ounces of red quinoa. You will end up paying $2.00 and $1.45 respectfully, instead of $8.03 and $6.99 for a whole pound, more in a regular supermarket.

I was not sure where items like the raw honey is from. That will be a major concern. But pound for pound, things look better by the ounce. Surely, this looked like better buy than Whole Foods or Publix ... only time will tell!

How Do I Love Thee.. West Indian Style

This was worth copying:

How do I Love You ......   Let me count the ways...

You are the essence in my mauby
De fish in my fishcakes
I love you love you dearly
You are the lard oil in my bakes
You are the coconut in my sweetbread
De pigtail in my rice
Just like piece of curry goat head
I will love you till I dead 
You are the sardine in my gravy
The dumplings in my gravy
I love you more than gambling
Yes, I love you bad fah true
Like banana leaf around my conkie
I'll do anything for you
Sweet like sugar in your green tea
I'll do anything for you
You are the sauce around my Cou Cou
Hot like sweetbread when it done
In my arms I love to hold you
Just like a glass a rum 
I will stick to you like dandruff
like the corns upon your toes
Like the fat around your belly
I'll be everywhere you go 
Cause you are my black pudding 
And I know I am your souse
When you call I will coming running
Like when a boar cat see a mouse
Oh my pepper on my pork chop
Sweet like sorrel when mix
When my hands caress your body
You feel just like a couple six
You sweeter than a snow cone


I 

Bulgur Puts Rice To Shame

Bulgur wheat is a nutritious stable in the Middle East. 
It is parboiled, dried, and cracked into nibbly bits.

Bulgur, also called Burghul, has a chewy texture and comes 
in course, fine and medium grinds. It cooks fast and has a great taste.

With an abundance of uses: in a pilaf, added to soups or salads, and meat or vegetables dishes it is just delicious.

To prepare, combine 1cups bulgur and 2 cups water.
Bring to a boil, cover, reduce heat and simmer for 12 minutes or until tender. Drain if need. Add a teaspoon of butter and fluff.
Yields about 4 cups. Excellent substitute for recipes that calls for rice.

May be refrigerated for up to a week.
A cup of cooked bulgur has only 150 calories, a hearty 8 grams of fiber and about 6 grams of protein.

Eat more jicama and live

It is time to go south, that is down Mexico way. That is where the bulbous vegetable jicama hails from.
Jicama is part of the legume family and grows on a vine. Somewhat like the turnip, it has a sweet taste and can look like, plus has the texture of the water chestnut.
The traditional method to prepare has been to peel, julienne, toss with lime juice, salt and chili powder. 
Lately, the flesh has been chopped and put in a salad along with red onions and citrus fruit.
Recently, Charlotte Druckman, in the WSJ tested some new ideas for this nutrient packed veggie. Take a look at her recipe to follow. She takes a base Mexican recipe from Mindy Fox's cookbook "Salads: Beyond the Bowl." It called for blueberries and feta cheese. In addition, it called for fresh mint, olive oil, salt and pepper, and that is it. Now add jicama and instead of feta get some cotija. Finally, not popcorn, but your favorite nuts!
This gnarly bulb is loaded with lots of fiber, vitamin C,  potassium and various minerals.

                 Jicama 'Nut' Salad
1/4 red onion, thinly sliced
Juice from 1/2 lime
2 cups jicama, peeled and cut into into strips
5 sweet grapefruits, segmented
1/2 avocado, thinly sliced 
1/2 c queso blanco,  cubes
1 1/2 T cilantro, chopped
2 T olive oil
Sea salt and black pepper to taste 
1 cup walnuts, roasted, then roughly chopped

Temper onions by soaking in iced cold water for ten minutes
Layer salad on a platter starting with jicama, grapefruit, avocado and queso blanco
Sprinkle cilantro and onions over salad, then drizze with oil and season with salt and pepper. Garnish with nuts.

African Spinach Stew

I saw this spicy, smoky, spinach stew in the NYT magazine today. I had everything but raw pumpkin seeds so cooking will come later. 

1/2 cup palm oil
1 red onion, chopped
4 cloves garlic, minced
3 T fresh ginger, minced
1 habanero chile, minced (include seeds to taste)
1 T tomato paste
Kosher salt
2 1/2 lbs. plum tomatoes, chopped
3/4 cup egusi or raw shelled pumpkin seeds
4 t African smoked dried shrimp powder ( or 2 1/2 t smoked           paprika plus some fish sauce)
1 lb. fresh spinach, roughly chopped
3 ripe plantains, peeled, boiled in salted water till tender

Saute onions, garlic ginger, and  chile in palm oil over medium. heat for about 15 mins. Stir frequently.

Stir in T-paste, cook 3 mins. Add the tomatoes and a few pinches of salt. bring to a boil, then simmer until the sauce looks soup like.

Add shrimp powder and simmer two mins. 
Pulse the seeds in food processor  to a clumpy state ( not to butter) Stir in water tablespoon at a time to make a paste, then add to the top of sauce, cover pan and cook 5 minutes.

Stir the sauce. Add a few T of water and increase heat. Stir in spinach until wilted and tender. 
Serve with plantains.

Things to live by..

Have you had your millet lately? This is a staple for almost 1/3 of people throughout the world. There are many varieties of millet, most of which are rich in protein. It is prepared like rice by boiling it in water and is used to make hot cereal and dishes like Pilaf.
Ground, it can be used as a flour to make puddings, bread and cakes.
Found near the pasta/ rice in most food stores. The best place to purchase these items are in Asian markets or Whole Foods. There you get them in bulk, a cup will go a long way$$ Also, try: couscous, quinoa and bulgur, great in salads or in tabbouleh.
Have you tried steel-cut oats? They are better than old fashion oats. Cook a couple cups and keep it in your ice-box. You then use as needed, since they take longer to cook.