sarah's sustainable life

tis the season to overeat. we did not leave that behind with thanksgiving and most people will be cooking/eating in abundance until january (at which time we will feel the need to go on a fad diet and lose it all in a week). this seemed like a great time to remind everyone which foods really need to be bought organic, “the dirty dozen” as we like to call it. these foods are likely to have the highest amount of chemical pesticide residue, and should therefore be bought organic as often as possible. they are (in no particular order):
1) peaches
2) celery
3) carrots
4) apples
5) berries
6) nectarines
7) bell peppers
8)leafy greens
9) grapes
10) cherries
11) potatoes & sweet potatoes
12) tomatoes

it’s important to remember that the list changes from year to year with the ebb and flow of current farming practices. a good rule of thumb is for any fruit and veg that have thin skins and/or skin that you will consume, it is always best to go organic. ALSO, if you are in to meat and dairy, please always buy organic from a reputable local farm.

so you’ve had enough turkey/tofurky to last a year, but you have a plenty left. what to do now? to use up those leftovers with a TOTALLY different flavor, try my tikka masala! it’s delicious and, served over rice, will make the family believe you have sprung for indian takeout rather than serve the same old leftover sandwiches and soups. this recipe is also great with chicken style seiten. today’s recipe: tofurky tikka masala!
4Tcanola oil
5cardamon pods
2 large sweet onions, minced finely
2T fresh ginger, grated
1T fresh garlic, minced
1tsp each: cumin, coriander, cayenne and turmeric
2tsp garam masala
2T tomato paste
pinch salt
8oz unsweetened non-dairy yogurt
2-3cups leftover turkey/tofurky, cubed (stuffing removed from tofurky)

heat oil in a deep skillet. add cardomon pods, onion, ginger, garlic, and spices; fry together until onions are soft. remove cardamon pods and stir in the tomato paste and yogurt, stirring and simmering about 5 minutes. stir in tofurky and salt to taste. cover dish and turn down to medium low, allowing tofurky to soak in the flavors for up to 30minutes. serve over hot brown basmati rice.

this week holds one of the greatest holidays on the calendar – thanksgiving! i am not a person that enjoys or advocates overindulgence, but this holiday has great potential!! this year, if you are foregoing the traditional bird for any reason, consider starting a new tradition by adopting a turkey. a photo of your family’s adopted pet would make a wonderful centerpiece to a native american feast featuring squashes, pumpkins, popcorn, corn, native nuts, seeds, and fruits. this type of meal would not only be worlds healthier than what is usually eaten for this holiday, but gives a chance to discuss what the original holiday may have looked like. this is your opportunity to give thanksgiving a little more depth, and make it stand apart for your family.

this recipe came from a friend of mine who happens to be a chef. when steven first made this, i was hesitant to try – dill with butternut squash? one bite later and i was hooked! (that’s why you are a chef, steven, and i am not.) this simple and DELICIOUS recipe would be great to bring to an autumn potluck, an awesome addition to the thanksgiving table, or even a yummy a la carte lunch on a chilly day (complete with a creamy glass of soy milk)! today’s autumn offering: steven’s roasted butternut squash!

1medium butternut squash
2T olive oil
1/4cup pure maple syrup
1/2cup dark raisins
good pinch sea salt
3T chopped fresh dill

preheat the oven and a stone baking pan (if you have one) to 400. peel and chop* the butternut squash into small, uniform pieces (to allow for even roasting). place in a large mixing bowl. pour over with oil and maple syrup; add raisins and toss to coat well. season with salt and dill and toss again lightly. spread out on the preheated pan and place in the oven to roast for 20-25minutes. squash should be soft and lightly caramelized when done.

butternut squash contains iron, calcium, vitamin C, and off the charts vitamin A! it’s also a great source of fiber (as are most veg).
*now for the bad part: unless you have a very sharp peeler, shaving a butternut squash can be anywhere from annoying to down right dangerous. make sure your knife or peeler is in top shape before preparing this recipe!

a sale at central market brought me home several packages of baked and pre-seasoned sesame peanut thai tofu squares. here, i give you a simple and delicious way to use up such a lucky find on the clearance isle! today’s recipe: thai tofu wraps!

1 package (4squares) baked thai tofu
1cup shredded coleslaw mix (cabbage & carrots)
1cup fresh bean sprouts
1/2cup chopped peanuts
2T chopped fresh cilantro
4 rice paper wraps
packaged sweet chili sauce (for dipping)

soak the rice paper according to directions. meanwhile, cut tofu into thin slices. layer tofu, slaw mix, bean sprouts, peanuts, and cilantro evenly over the four wrappers, then roll up like a little burrito. keep chilled until ready to serve with sweet chili sauce for dipping. YUM YUM!!

*tofu contains plenty of protein and calcium without all the pesky cholesterol that dairy packs.
*cilantro, or chinese parsley, is packed with too many vitamins and minerals to list here without being obnoxious. look it up sometime.

i found a very interesting article on planet green’s website exposing some of the false claims about fish oil as a divine health benefit. while it’s true that fish oils are high in omega-3 fatty acids, the fish oil industry has been pushing their product as a slower of alzheimer’s disease and protection against cancer. a recent study published in the journal of the american medical association, showed no difference in the cognitive functions of those patients using fish oil as opposed to a placebo. and in a study published by cancer research, high doses of fish oils were linked to colitis and aggressive bowel cancer. omega-3’s are important, but try getting them from plant derived sources (such as flaxseed and walnut) to get more nutritional punch without the side effects!

i had to stage secret ops in the OSU kitchen to get this one! it’s another one of jenan’s amazing dishes that i miss terribly – and of course it’s always better when someone else makes it;) today’s recipe: babaganoush! (aka, roasted eggplant dip)
1 large eggplant
2small tomatoes
3cloves garlic
2T plain yogurt
1/2T tahini
1T minced sundried tomato
juice from one lemon
fresh parsley, chopped
olive oil

preheat oven to 350. oil a baking dish and put the eggplant, tomato, and garlic into it; cover with foil and roast in the preheated oven for about an hour (until all veg are soft). meanwhile, combine the yogurt with the tahini, sundried tomato, and lemon juice to make a dressing. peel the cooked eggplant and mash together with other roasted veggies. drizzle over with dressing and mash again. garnish with a sprinkle of fresh parsley and a drizzle of olive oil. serve warm with toasted pita wedges – YUMMMMM!!!

*what can i say about this dish? it’s full of fresh veggies, olive oil, and a little yogurt, all of which have been discussed previously for their health benefits. the one misfit here is the eggplant. eggplant is not bad for you, but it’s not good for you either. it has virtually no nutritional value.

for anyone who has spent their life in pursuit of maintaining a healthy weight, or their career helping other people to do the same (or both, like me), i have found a MUST read book for you!! dr. david kessler has penned a very scientific, yet enjoyable to read, volume behind why americans eat so much. the end of overeating pegs at the heart of an epidemic that has been plaguing our culture for the last thirty years or so. i became aware of this american problem upon my first visit to venezuela in february of 1999. at the local market, they serve a drink called cafe con leche (coffee with milk) that is so delicious, i might kill someone for one even today (five and half years after i have stopped drinking dairy milk). i ordered a large and was totally confused when the barista handed me what was basically a paper demitasse. “really? i wanted a GRANDE!” i complained to my venezuelan friend that i would need to buy eight of them to get even a slight fix. i’ll never forget what he said next. “why do americans think that if something is good, you have to eat it till you get sick?” i had no answer. he had totally hit the cultural nail on the head. we DO overdo yumminess; frosting on cake, cheese on everything, and all things wrapped in bread and deep fried, we love to overindulge in this country. if you, like me, have ever wondered why, you must read this book! i highly recommend it, and would love to hear from any of you who decide to pick it up.

JENAN – you need to read this book! it will help you understand your students a little better. i wish i had read it while i was still teaching at OSU with you:)

autumn has finally arrived! but in southern texas, the leaves don’t change color until almost christmas, and the weather stays pretty warm until about the same time. you would never know the fall had come without some good ol’ comfort food! and who doesn’t love pot pie? creamy, salty, flaky, it’s just good. this is my recipe, admittedly not the healthiest, for vegetable pot pie. i think you’ll find it cures all your autumn cravings!

2whole wheat pie crusts*
2T margarine (vegan, non-hydrogenated)
1large onion, diced finely
1extra large veg bouillon cube
2T unbleached, all-purpose flour
1 1/2 cups unsweetened nondairy milk
2large cans veg-all, well drained (large cut)
4oz baked tofu, cut into small cubes (optional)

preheat oven to 375. place one pie crust into a pie dish and set aside. in a deep skillet, melt the margarine over medium-high heat. when melted, stir in the onion and bouillon, and cook about 5minutes. whisk in the flour, until a paste forms (about 2minutes), then pour in the milk. whisk until mixture thickens to a gravy consistency, then remove from heat. fold in the veg and tofu, and pour into prepared pie crust. top with second pie crust (vented), and place into hot oven. bake 30-40minutes, until crust is browned and filling is bubbly.

*wholly wholesome pie crust is the brand that i buy, when i don’t want to make it from scratch. they are vegan, delicious, and easy to find – BUT, they are a little pricey (i pay about $4), so they are definitely an occasional treat!

does having a salad bar as an option really make a difference? having worked with kids in a school setting, seeing them eat pizza and french fries EVERY DAY, i wonder. my husband tells me that in his high school, the salad bar was a valid option frequented by both weight conscious girls and health conscious athletes. i am training my son to eat salad as a main course without apology or embarrassment, but i’m not sure i believe when middle school pressure arrives he won’t be intimidated to forsake the greens. nonetheless, i would like to believe that a fresh, beautifully stocked salad bar could lure children in more than once a week to get some more veg into their diets. that’s why i was so excited to see at whole foods that chef ann cooper, a.k.a. the renegade lunch lady, is campaigning to put salad bars into schools. you can donate while checking out at your local whole foods, $1-$5. for more information on this campaign, check out wholefoodsmarket.com/backtoschool. as for a salad bar option making a difference, the only sure fact is that kids will not choose a salad if it is not available.