Making Time for Home-Cooked Meals

Cooking from scratch is a lost art. Here's how to regain it.

Why do so many people feel that home cooking from scratch isn't worth the time? I believe it's because we don't understand the absolutely central role that food has in our lives, whether we want it to or not.

Cooking is a struggle for so many people. Some find cooking a dreary chore. Others enjoy it, but feel it’s too time consuming. And many, whether they love cooking or hate it, feel insecure about their ability to cook from scratch. The most common complaint I hear from health counseling clients is that they don’t know how to make it all happen -- how to shop for, store and prepare real and healthy home-cooked meals.

Our alienation from food is almost total. We've lost the ability to even recognize basic foods we eat every day. For example, people have been eating both wheat and barley for thousands of years. Yet if I showed you a cup of wheat and one of barley, could you tell the difference? These are foods people eat every day, yet we don't really know what they look like. We've lost touch with food, and don't really know how to shop, store, or prepare foods that don't come pre-made to some degree.

Food culture has been "squeezed out" of our lives by other concerns, and also by the lure of convenience foods of all kinds. Preparing meals has become an unimportant burden to many, not worth the time. We go through the motions of simply consuming calories without real awareness about the quality of the food we eat, where it comes from or how it was cooked.

But that’s the irony of it. We don’t consider food central to our lives, and yet there's no avoiding its impact. By pushing food to the periphery, and relying on fast, convenience and processed food, it ends up being even more central to our lives, but in a bad way. These "convenience" foods end up making life extraordinarily inconvenient, causing a world of preventable diseases, and a general feeling of malaise.

The food we eat shapes and defines us on many levels. Our food choices affect our physical bodies, our organs, the way we look, the way we feel, our health, our mood, our mind, our brain, our strength and absolutely every part of us.

Our alienation from the world of food can be partly attributed to our industrialized food system, including the way food is produced, subsidized, marketed, purchased, prepared and eaten. Nearly all the "information" we get about food comes from processed food makers in the form of pervasive, constant, ubiquitous marketing.

How we look at food and its role in our lives has a significant correlation with the way the industrial food system and food politics have influenced us. In many ways, we are the product of the food industry and their marketing campaigns. We value food for its cheap calories, its ability to satisfy the artificial cravings industrial food produces in us, and for the marketing itself, which conjures up images of a better life and associations with what we desire.

We put food into our bodies, and it becomes part of us. It should matter what it actually is, if it contains pesticides, if it’s genetically modified, if it’s processed, if it has artificial flavors or colors or if it comes from cloned animals.

Food matters. And the quality of food matters.

Reconnecting with real food and giving home cooking the time and attention it deserves provides a strong foundation for better health and quality family life. It will also help us develop a functional relationship with food to gain the knowledge necessary for building a sustainable food system that counters global warming.

Food and cooking must be given the highest importance in a home. Cooking from scratch is an art that we need to master again -- an art that needs to be cultivated and passed on to future generations.

Here are four best practices for reconnecting with food:

1. Shop at farmer's markets whenever you can. No, I mean really shop. Instead of getting most of your food at the grocery store, and just a small number of items at the farmer's market, try to buy as much of your food as possible at the farmer's market.

2. Treat the farmer's market as your university, and the farmers as your professors. Nearly every farmer's market has specific farmers who know just about everything there is to about the food they grow, the many varieties of produce, the seasonal aspect of farming and the wide range of conditions that affect food quality.

3. Buy S.L.O.W. foods, which stands for Seasonal, Local, Organic and Whole. Buy foundational ingredients, and avoid pre-made foods. Buy as much as you can from the bin section, produce section and other areas of the store where they sell based, unbranded foods. Without pre-made food, you'll be "forced" to make from scratch. If you don't have bottled salad dressing anywhere in the house, for example, you'll have to make your own salad dressings from extra-virgin olive oil and lime, raw garlic and fresh herbs.

4. Combine cooking, eating and cleaning up into one activity. Instead of one person suffering the "chore" of assembling pre-made foods into a meal, then spouse, kids and others showing up only when it's finished, make dinnertime a whole-family event that starts with cooking. Cooking goes a lot faster with everyone helping. It's a great family bonding practice. And by the time your kids leave home for college, they'll have the skills they need to eat healthy, delicious foods for the rest of their lives.

The kitchen is the heart of a home and cooking is an opportunity to get to know your sustenance. Food is the foundation of health and eating home cooked family meals the foundation of a healthy family. The ritual of cooking and eating family meals doesn’t happen on its own. It must be fostered and practiced. Make time for cooking and get everyone involved -- your health depends on it!

I'd love to hear from you. Click here to send e-mail!

Also: Please follow me on Twitter and friend me on Facebook!

Keep getting this newsletter. Place Vegetarian Organic Life on your whitelist. Here's how.

READER Q&A
Microgreens and More

Q: Hi Amira from Australia!

Thanks for your latest interesting communiqué! I live in South Australia and at our markets you can buy microgreens but the staff cut them for you as you want them. We however grow our own at home. We grow them in a leaf basket (from a rainwater tank), cut a round of shade cloth to fit in the bottom, then put in a mixture of compost and potting soil and then add the soaked seeds. We then keep them covered with something like a tea towel until they begin to grow and then uncover them to the light. They need to be kept moist of course. They last for ages are great in lots of dishes and are very economical.

We believe keeping ourselves healthy goes hand in hand with keeping our planet healthy. Use and abuse of the planet’s resources is at an all time high as you know. We are part of a sustainable community movement which amongst its goals is reducing landfill. We aim to not buy an item that produces landfill or packaging for recycling to start with. I’d be interested to know if the “tray” (that shows in your pictures) that your microgreens are growing in is a throw away item or can be recycled?

We did live in America for a while so I am aware that even though we’re alike in lots of ways, we’re different in lots of ways too…..LOL

Thanks, as always for the interesting read.

Cheers.

Deni

A: Dear Deni,

Thank you for writing! My husband and I have never been to Australia but plan to spend a few months there in the future.

I think it's wonderful that you grow your own microgreens! To answer your question, the tray with microgreens in the picture is actually compostable. After we eat all the microgreens we simply put the tray including remaining soil right into the food composter and it breaks down completely within two weeks.

I agree with you that “keeping ourselves healthy goes hand in hand with keeping our planet healthy.” If it’s good for the land and the animals, then it tends to be good for us. If it’s poisonous or toxic for the land or the animals, then it’s usually bad for us. Many communities in the U.S. are trying to be more sustainable, but most are just barely scratching the surface. So much more needs to be done, especially in the way we eat. The Western industrial diet is the worst. I believe that part of the problem is not having an understanding about the impacts our decisions make on the environment, from what we buy, to what we choose to eat, to how we prepare it, to how we live.

It’s wonderful to hear about the healthy and low carbon footprint lifestyle you lead. Thank you for being a part of a sustainable community movement -- that’s admirable. I dream of a day when we as a whole reconnect with nature. There is an interdependence of all life -- we all exist on this one planet. Understanding that our own survival depends on our ability to live symbiotically within the same system of all other living organisms is key to our own preservation.

WORDS OF WISDOM
You Are What You Eat

"Tell me what you eat, and I will tell you what you are."

- Anthelme Brillat-Savarin
 

TAKE IT TO THE NEXT LEVEL
Your Wholesome Life

This newsletter is free, but I make my living providing one-on-one holistic health counseling, either in person or by phone.

I invite you to contact me and let me help you make the changes you've always wanted to make, one step at a time. The first one-hour consultation is absolutely free.

When it comes to overall health and happiness, it’s all connected: your food, your relationships, your lifestyle and you career. Let me help you find your solution.
 

Stay motivated - Read health-related research news, events and commentary every day. Check out Amira's Vegetarian Organic Blog.

 

SUPERFOODS
Fantastic, Phenomenal Figs

One of the most nutritious, delicious foods on the planet is the humble fig. And they have an amazing history. When I first tried figs, I didn’t care for them -- neither fresh nor dried. But I kept forcing myself to eat them because of their nutritional value, especially during long-distance walks and hikes. I particularly didn’t like the tiny crunchy seeds. But eventually they grew on me.

Figs are fantastic for replenishing fuel as they are rich in copper, manganese, magnesium, vitamin K and potassium. Figs provide important antioxidants, including flavonoids and polyphenols. They provide some of the highest amounts of calcium and fiber, and also have detoxifying power, thanks to a substance called mucin, which helps clear the body of toxins and mucus.

If you think figs are fruit, you may be surprised to learn that they are in fact.... flowers!

The bulb-like, tear-shape fig is delicious in both fresh or dried form. Fresh figs are available from summer to autumn and have a delicate sweet taste. But the delicious ultra sweet and chewy dried figs are available year-round. I’m still seeing a lot of figs at the Santa Barbara farmer’s market and it’s already November.

California, Turkey, Greece, Spain and Portugal are the largest producers of figs. There are more than one hundred fifty varieties of figs varying wildly in color, texture and flavor. In California, the most popular retail varieties include black mission and calimyrna. The figs in the picture above are black mission figs I bought at the Santa Barbara farmer's market.

To buy fresh figs, look for ripe figs that are free of blemishes and feel plump. Fresh figs should be eaten right away, as even in the refrigerator they don’t last more than one or two days. Dried figs should feel soft, smell sweetly and be free of mold. Sometimes the figs I buy at my farmer’s market develop a powdery white layer on the surface. But according to my farmer, that’s just crystallized sugar from the figs. Store figs in an airtight glass jar and keep in a cool dark place, or refrigerate. Also choose naturally dried figs without added sulfites. Sulfur is commonly added to many conventional foods as a preservative to help prevent discoloration and oxidation. Sulfites can cause adverse reactions. One out of every 100 people are severely affected. The use of sulfites is prohibited in organic foods.

It should be noted that figs contain small amounts of oxalates, which are naturally occurring substances in plants, plant-based foods, the human body and animals. Oxalic acid can be toxic when consumed in large quantities and also interfere with the absorption of calcium by the body. Studies show, however, that the action of foods containing oxalates in lowering calcium absorption is not significant in comparison to the contribution of calcium to the body from the same foods. Such is the case for figs. Individuals with kidney and gallbladder problems need to pay special attention to not over consume foods containing oxalates. Plants containing high amounts of oxalates include spinach, Swiss chard, rhubarb, and beet greens. These should be consumed in moderation. Cooking these plant foods also reduces the content of oxalates in very small amounts.

The bottom line is that figs provide a lot of calcium and other nutrients highly beneficial for a healthy person.

My favorite way of eating fresh and dried figs is simply plain and by themselves. Fresh figs are a nice addition to salads and smoothies. Dried figs can also be added to smoothies, baked goods and hot cereal.

 

GOOD THINGS IN STORE
Better than Tofu: Sprouted Tofu!

SprouTofu is a new organic tofu made by Pulmuone Wildwood, formerly, Wildwood Natural Foods. SprouTofu is made with sprouted soybeans, which increases nutritional content while improving the absorption and digestibility of nutrients by the body. I like the extra firm variety best, as it’s easier to use and has the highest concentration of nutrients. Ask your favorite health food store to carry it. I did.

On the recent blog posting I wrote about the new Santa Barbara Whole Foods, I requested that they carry it. I’m happy to report that the store manager wrote back to me letting me that my request was granted. This is by far the best tofu to eat, it tastes better and it’s better for you.

 

GOOD STUFF
Amira's Online Stores

I have two online stores where you can buy products that I personally recommend or that carry the Vegetarian Organic Life, Vegetarian Organic Blog or Your Wholesome Life branding.

Here's the Vegetarian Organic Store where you can find my favorite cookbooks (and other books), kitchen tools, cookware, dry goods and even gifts and movies!

Here's the Amira Store for clothing and accessories!

VEGETARIAN ORGANIC RECIPE OF THE WEEK
Pinto Bean Soup
12 to 15 servings

Click on the picture for a closer look!

Beans are some of the most versatile and nutritious foods to eat. Although they don’t contain all the essential amino acids, they do provide complete protein when combined with corn, brown rice, quinoa or any other grains or seeds (not necessarily the same meal but the same day). They’re also a good source of iron, folic acid, magnesium and calcium.

This recipe is what would typically be called “frijoles de olla en sopa” in many Latin American countries, or "bean soup cooked in a pot." You can eat bean soup right out of the pot with a little bit of cooked grains topped with pico de gallo, salsa and avocado or just some chopped fresh cilantro and lime juice. Leftover beans make wonderful second, third and fourth meals. Add cold beans to your favorite salad; sauté them with extra virgin olive oil, onions and green bell peppers; make chili beans with fresh corn and butternut squash; or make brown rice pilaf with pinto beans and tofu. There is no limit to the variety of meals you can make with beans. Although this recipe calls for pinto beans, the same will work with black, red or kidney beans. Be sure to soak the beans and cook them with kombu (a dried seaweed) to help digestibility.

Preparation time: 5 minutes Cooking time: 45 to 120 minutes

Ingredients:
12 cups filtered water (more may need to be added)
3 cups pre-soaked or dried pinto beans (see notes below)
4 fresh garlic cloves
1 medium onion peeled and quartered
1 fresh poblano pepper, seeded and diced in large pieces (or green bell pepper)
1 piece kombu, 2 to 4 inch long (optional)
1 bay leaf
Sea salt

Stockpot cooking method:
1. If beans have been pre-soaked, discard soaking water and rinse beans well with cool running water and drain. If beans have not been soaked, sort dried beans (discarding any dirt or broken beans), wash thoroughly and drain.

2. In a large stockpot add filtered water, beans, garlic, onions, poblano pepper, kombu and bay leaf bringing them to boil.

3. Reduce heat to low, cover with lid and let them simmer until tender (60 to 120 minutes) stirring occasionally and adding more water if necessary to keep the liquid level 1 to 2 inches above the beans depending on desired thickness of soup. Remove kombu and onions after 30 to 40 minutes. Add salt at the very end when they’re fully cooked (salt dehydrates beans if added before they’re fully cooked). Simmer at low heat for an additional 5 to 10 minutes. Remove from heat.

Pressure cooker cooking method:
1. If beans have been pre-soaked, discard soaking water and rinse beans well with cool running water and drain. If beans have not been soaked, sort dried beans discarding any dirt or broken beans, wash thoroughly and drain.

2. Add rinsed beans to pressure cooker. Add water making sure that the water level covers beans by 2 to 3 inches above. Make sure your pressure cooker has the quantity capacity. Add all ingredients except the salt and bring to pressure over medium heat.

3. Reduce heat to low and continue to cook until the bean aroma is released (40 to 50 minutes depending on the beans and whether or not they were pre-soaked). Remove from heat, wait for pressure cooker to cool off, then open lid carefully avoiding any trapped steam. Remove kombu and onions, add salt and fresh ground pepper. If not fully cooked, simmer uncovered over low heat for an additional15 minutes or until desired tenderness.


Notes:

1. To soak beans, sort them (discarding dirt and broken beans). Wash, rinse and drain thoroughly. Place beans in large bowl and cover with cool, filtered water at least 3 to 4 inches above the beans. Let beans soak for 8 to 12 hours, drain, rinse and cook immediately.

2. Cooking time of beans varies depending on the bean variety and age of the beans, so you have to keep testing them until they’re just tender enough to be easily crushed with a spoon.

3. Use 4 cups of water for every cup of beans. Each cup of beans yields about 2 ½ cups of cooked beans.

4. Leftover beans should be refrigerated in their liquid.

5. Beans can be boiled again to preserve longer if kept in the refrigerator for more than 5 days. Add a little more water if necessary so they have enough liquid to boil in.

CLICK HERE TO SUBSCRIBE

If you like Vegetarian Organic Life, why not share the newsletter with a friend? Just forward the newsletter and suggest that they subscribe. 

Comments? Please send e-mail to amira@vegetarianorganiclife.com

* * *

You're receiving this e-mail because you signed up at my Web site (http://vegetarianorganiclife.com/).

OUR MAILING ADDRESS IS:
Amira Elgan
PO Box 515381
Los Angeles, CA 90051

This newsletter is not intended to provide and replace medical advice. The author and editor expressly disclaim all responsibility for any adverse effects resulting from any information, diet or exercise suggestions. It is imperative that the advice of a physician is sought before any diet or exercise programs are adopted.

We respect your privacy and will never sell or share your information with others except at your request.