A favorite meal revisited

When people ask me what I eat,  I always tell them that I don't like things pretending to be meat, that I just don't miss meat that much. That is true - I really do not miss meat that much after over 6 years of not eating it. My husband, however, really does miss meat. He is wonderful about eating whatever I eat and trying to eat vegan foods so we can both be healthier. Because he is so good about it, I was eager to try the recipe for meatloaf in the Engine 2 Diet Cookbook by Rip Esselstyn, professional triathalon athlete, who is now an Austin Texas firefighter . The diet is based on whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds.

I prepared J for disappointment, even to having leftover pizza on hand just in case we were left without something to have for dinner if the meatloaf failed. No disappointment tonight. I have to say that this is one  of the best recipes I have tried for something pretending to be meat. I served J his favorite meal: meatloaf, mashed potatoes with gravy, and lima beans. I added a salad of the heirloom tomatoes from the CSA, a few French breakfast radishes, thinly sliced sweet onion dressed with a teaspoon of olive oil and an excellent Italian red wine vinegar.

I searched in vain for a long time to find this recipe online and at last it has been posted on the Engine 2 Diet website.

Writing cookbooks

For years now I have been working on a healthy vegan cookbook. I began writing my first cookbook at the age of 10 and I still have that yellow-covered spiral-bound notebook, as well as the red-covered second one.

 

As you can see,  the yellow one cost 50 cents, while the red one from some time later cost 49 cents. Until I looked at them through someone else's eyes (yours), I hadn't realized how awful they look all covered with the remains of my cooking with them for decades. The red one has pages of scribbling added by one of my children who took advantage of my attention being elsewhere to decorate my books with artwork. At the time, I was furious and now I cherish the scribbles. Isn't life funny that way?

That little digression is apropos of nothing except that it was part of my journey that brought me to writing my current cookbook. Right now I am working on a chapter of Greek foods because of a woman I sat next to on an airplane recently. She and I talked the entire flight about food. Actually, she talked and I listened to her describe the wonderful food she had learned to cook before arriving in America. Her children, now grown, were all born in the US, but their favorite foods are the traditional Greek foods she still cooks for them. Lucky them! She cooks and delivers food to their houses!

People say Mediterranean foods are so healthy. I say they are if the food is prepared and eaten the way it was a couple of generations ago. The woman on the plane told me about all of the wonderful vegetable dishes she cooks and that her family loves. Those are the recipes that I am working on now.

Even in the red notebook there is a recipe for Beefburgers Greek Style. I have no idea where I discovered it, but I remember cooking Greek-style burgers for the five of us at home when I was a teenager. My father, I am sure, would have much preferred a plain American hamburger, but he never once complained about my kitchen experiments.

As my cooking skills improved, I added moussaka and spanakopita to my repertoire with the help of a cookbook I received as a gift when the book was first published. My cookbook collection grew and by the time I was ready to move to Florida, I could only bring half of my cookbooks. One I needed now and no longer have was Greek Cooking For the Gods, by Eva Zane. I looked on Amazon, thinking it would probably be about $1 by now, but no, it now sells for $46.99 to $139.95. 

And that brings me to what I really started out to say today, aren't public libraries the best? My local library obtained a copy for me, which I just brought home. And that is what sent me down memory lane, posting this message when I should be reading the recipe for Lopia Plaki or Lima Beans Plaka Style.

Sweet Potato Lunch

Thanks to Rip Esselstyn for Rip's Sweet Potato Bowl in The Engine 2 Diet   book for the inspiration for this unusual salad. I had a huge sweet potato but I didn't have the mango or red bell pepper called for in Rip's recipe. So I improvised and ended up with a very tasty and quickly prepared lunch.

Ingredients per serving:
1 cup cooked sweet potato chunks, skin removed and discarded
3/4 cup cooked black beans, drained and rinsed
1/2 avocado, cut into bite size chunks
1/2 cup canned diced tomatoes with chopped green chilies
chopped cilantro
juice of 1/2 a lime
splash of balsamic vinegar

Take some already cooked sweet potato and cut it into chunks into about as big as you think you would like to place on a fork.  If the potatoes are very cold, warm them in a microwave to about room temperature. Put the sweet potatoes into a bowl, add the beans, avocado, tomatoes, cilantro, lime juice and vinegar.

A healthy and satisfying lunch for a plant-strong diet.

Pressure cooker chick peas

 

Another fine recipe based on one from Susan Voisin at Fat Free Vegan Kitchen! I cooked the chickpeas in the pressure cooker and have made real progress with learning to use it thanks to The Veggie Queen. This time I got all of the steps right and ended up with perfectly cooked chickpeas in a very short time. 

I  had half of a huge raw sweet potato leftover in the refrigerator and nearly a pound of okra that had to be used really soon. I found this recipe at Fat Free Vegan and changed it some, of course. First, I liked it much better without the peanut butter that the recipe says to add at the end of cooking. I tried it both ways because the broth tasted so good without it. I would not include it or the liquid smoke flavoring. With enough smoked paprika, the liquid smoke, which I do not have, was unnecessary. I had no green peppers either, only half a red pepper, so I made half of the recipe. The next time I would use a green pepper.  I left the celery at 2 ribs, used regular diced tomatoes, and Sriracha Hot Sauce because I like the heat it gives to the food.

Although the recipe recommends cooking all of the ingredients until the sweet potatoes are close to falling apart, I found that after 90 minutes, they still were not near falling apart and finished the cooking at that time. 

So this is what cooking is supposed to be like. Start with an idea, use what you have on hand and like to eat and then make the recipe your own.

Chili with pressure cooker beans

It's my same old 1970's recipe for chili, updated to remove the meat and fat and now made with (mostly) pressure cooker beans. One of the best ways to avoid the BPA in canned vegetables and beans is to avoid the canned products themselves. So yesterday, I used my pressure cooker to make pinto beans and kidney beans for chili. I say (mostly) pressure cooker beans because I could not find dried dark red kidney beans at the grocery stores in my area. Dark red kidney beans taste so much richer than regular red kidney beans that I had to add one can of them to the chili. At least I reduced exposure to BPA by a lot and maybe next time I will leave out the dark red beans.

I am still a novice with the pressure cooker so I looked for help in cooking beans. Jill Nussinow, the Veggie Queen, has a blog, "Green Cooking in a Pressure Cooker" and dvd's with instructions. The most useful and most accessible information was provided by Miss Vickie . It was a great help with the steps and timing, but some experience is necessary. I didn't remember to turn down the burner once pressure was reached so the beans were unevenly cooked with some still quite hard and some already mushy. But, guess what? They tasted fine after stove top cooking for an hour this morning.

I really like the speed of food preparation with the pressure cooker, so I will try it again.

ADDITION
Thank you to Jill Nussinow, The Veggie Queen, for a link to her video on how to cook beans. Jill tells you everything you need to know about the basics of pressure cooking beans in just over 2 minutes.

More soba noodles

Soba noodles with vegetables and sesame seeds

Soba noodles keep calling to me. This salad is bursting with the flavors of ginger and lime juice.

What an excellent salad to eat at room temperature, the way I like to eat food. The salad could also be chilled in the refrigerator and eaten cold. Since the vegetables remain raw, it is important to keep in mind the size of the pieces that will be combined with the noodles. You will want them large enough to have a taste, but not so large that they are difficult to eat.

juice of 1 medium lime
¼ cup reduced sodium Tamari
1 tablespoon toasted sesame oil
1 tablespoon sugar
1 jalapeno pepper, finely diced
1 tablespoon peeled and grated ginger
3 garlic cloves, pressed
3 ounces fresh spinach, washed, stemmed and coarsely chopped
½ small head red cabbage, shredded
3 medium carrots, shredded
1 red bell pepper, finely diced
1 small cucumber, peeled and finely diced
6 scallions, thinly sliced
1 10-12-ounce package soba noodles
2 tablespoons sesame seeds or Gomasio

Prepare the vegetables and set them aside.

In a large pot of boiling water, cook the soba noodles according to the package instructions, being careful not to overcook them. Drain and set aside.

In a small food processor, buzz the lime juice, Tamari, sesame oil, sugar, jalapeno, ginger and garlic for about a minute. Pour the dressing over the noodles in a large serving bowl, tossing to coat them well.

Add the remaining ingredients including the sesame seeds and toss to combine.

Serve immediately or chill to serve as a cold salad.

Serves 4 - 6

Soba Noodles with gingered bok choy

The bok choy from my CSA has inspired me to adapt a recipe I found for bok choy over soba noodles. A big fan of these Japanese buckwheat noodles,  I can never seem to get enough of them. For two days in a row, I have made this dish for my lunch. But the recipe still isn't quite right, so I have to keep trying before I have a recipe I  want to share.

If you happen to have Rip Esseltyn's "Engine2 Diet: the Texas Firefighter's 28-day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds," you will find a recipe in that book. I prefer not to have the flavors of the brown rice vinegar and mirin Rip uses in that recipe. However, that is such a matter of personal taste that you may find Rip's recipe perfect for you just the way he wrote it.

Rip was one of the great presenters at the Healthy Lifestyle Expo I attended last month in Woodland Hills, California. It was so worthwhile and inspirational that I hope to attend again in 2010.

Food memories of Schav

Anna’s Schav

For years my husband has talked about his memories of schav, a cold Russian soup his mother made for summer time meals when he was growing up. She also made Borscht, which he liked but not as much as he liked her schav. Neither of those soups were in my cooking repertoire and concerned that no soup I made could make would live up to the soup of his memory, I never tried. Until yesterday when I received a large bunch of Swiss Chard from my CSA.

I researched schav recipes in my cookbook collection and on the web. I interviewed Jerry about what he remembered of the soup. I knew the recipe I ended up with would not include the traditional sour cream or the optional eggs and milk. I thought I could create a close approximation to the remembered soup using the chard instead of the more traditional sorrel. And it worked. I was surprised and pleased that my soup received praise for being so much like Anna’s soup of decades ago.

Anna cooked without recipes, carrying her ideas entirely in her head. The family says that wherever Anna was became the family gathering place. Although I never had the opportunity to meet her, I think it would please her to have others enjoying her schav.

Schav

4 cups water
½ teaspoon dried dill
5 scallions, 2 chopped for cooking, 3 chopped for garnish
1 pound Swiss Chard
salt and ground black pepper to taste
1 small cucumber, chopped for garnish
3 radishes, chopped for garnish

Wash the chard well by partially filling the sink with water, gently swishing the chard around and then lifting the chard from the water. Repeat 2 more times. This method leaves the sand and dirt behind. Remove the tough stems and chop the leaves into pieces about one-inch square.

In a soup pot, bring the water to a boil and add the chard, dill, 2 of the chopped scallions and cook for about 5 minutes. Add the chard and simmer for about 10 minutes or until the greens are very soft, but still holding together well.

Remove from the heat and season with salt and pepper.

Chill and serve in bowls with the chopped cucumber, radishes, and scallions.

Serves 3-4

35 new salads to make

Now that your garden and your local farmers' market are overflowing with with fruits and vegetables, you have a perfect way to eat the bounty in salads. Mark Bittman, in his New York Times Minimalist column, has written 101 "recipes" of just 2 or 3 lines describing inventive combinations of ingredients and dressings. Many of them are vegan and most are vegetarian.

The first one combines cubed watermelon with tomato chunks with basil and vinaigrette. The second features wedges of tomatoes, peaches, slivers of red onion, crushed red pepper, and cilantro with an oil and citrus dressing.

There are 33 that I want to make! This could be half of my menu planning for the rest of the summer and beyond.

What is your favorite?

Addicted to Green Beans

How can it be possible that I am addicted to green beans? Have you ever experienced a craving for a food that is so strong it is almost an addiction?

I suppose I am not exactly addicted to green beans, but in reality I just cannot get enough of green beans prepared in a manner that I am calling Greek because it makes me remember our great meal at Scholarhio in Athens. The recipe is in Donna Klein's "Vegan Italiano." I tried improving on the recipe by making the dish with grape tomatoes since I have long had a recipe for green beans using those little tomatoes. For some reason, the little ones just don't release the strong flavors the way a large beefsteak tomato does. This recipe is changed from the original only in halving the olive oil and tilting the bean/tomato ratio more toward tomatoes. Calling for just a few ingredients, the recipe's flavor payoff comes from cooking for an hour. You would think that by the time the beans had stewed for that long you would have a mushy mass turning grey and lacking in taste. Fortunately, the green beans remain quite green and the taste takes me back to the Plaka.

I served the beans with oven-roasted Greek potatoes and a Greek salad.

Here is Donna Klein's recipe. If you like this one, you will like many others in the Italiano cookbook and "The Mediterranean Vegan Kitchen."

1 Tablespoon olive oil
1 pound fresh green beans, trimmed
1 large tomato, seeded and chopped
2 large garlic cloves, pressed
½ teaspoon dried oregano
grind of sea salt
grind of black pepper
water as needed

In a large non-stick skillet with a lid, cook the green beans in the oil over medium-high heat, stirring and tossing often, about 5 minutes. Reduce the heat to medium-low and add the remaining ingredients, stirring well. Cover and cook until beans are very tender, about 1 hour, stirring occasionally and adding water as necessary to keep the mixture from drying out. Tastes fabulous warm or at room temperature (Florida room temperature!)

Off to The Boys Farmers Market to buy... green beans to make this again!

Pizza!!

Vegan pizza and so easy. As much as I like to cook, I have never been happy with pizza I have made at home. So I am always glad to hear J say that it is Tuesday and pizza is on sale at our favorite local pizzeria.

While J orders and picks up the pizza, I brown sliced onions on a baking sheet in a tiny bit of oil in a 350 degree oven. When the onions are nearly done, I halve grape tomatoes and put them on the baking sheet to sit in a turned off oven until we are ready to eat. I chop and steam broccoli florets.

When the pizza arrives, I top it with a sprinkle of Nutritional Yeast, a very little crushed red pepper, chopped black olives, capers, cooked broccoli, and the onions and tomatoes. And I even have time to take a photo and blog about it.

Every cook deserves a day off once in a while, don't you think?

Sukiyaki

I first cooked sukiyaki in the early 1970's. Of course, back then as a serious carnivore, I started with slicing beef. I think the recipe was originally one of Craig Claiborne's in The New York Times Cookbook, but I have changed it over the years. A fan of quick cooking meals, my son still phones me from a grocery store to ask me what ingredients to buy to cook sukiyaki.

Today's recipe is a healthier version of sukiyaki with vegetable broth and tofu instead of meat. Without the meat and meat flavored broth, the taste of the fresh vegetables shines through. A one-pot stew served over either noodles or rice, this is a fast and easy meal to prepare. I served it over half a package of soba noodles, thin Japanese noodles made from buckwheat flour. The recipe with a whole package of noodles is supposed to serve 4 people, but 2 of us ate it all.

Sukiyaki

8 ounce package of soba noodles
1 tablespoon vegetable oil
1 large onion, peeled and sliced in rings
1 bunch scallions, cut on the diagonal into 3-inch pieces
8 large white mushrooms, cleaned and sliced
1 can sliced bamboo shoots, drained and rinsed
½ cup Tamari or soy sauce
½ cup Mirin
1/2 cup low-sodium vegetable broth (optional)
1 large bunch fresh spinach, well-washed and thick stems removed
1/2 pound extra-firm tofu, drained and cut into 3/8 inch slices

Boil water in a large pot to use to cook the soba noodles. The noodles will take only about 6-8 minutes to cook, so during the time you are cooking the vegetables, you will put the noodles into the boiling water and cook according to the package instructions. After the noodles are cooked, you will drain them and set them aside until the stew has finished cooking.

In a large non-stick skillet over medium heat, cook the onion slices in the oil until they begin to soften. Add the scallions, mushrooms and bamboo shoots and continue to cook for about 3 minutes. Stir in the Tamari and mirin. Layer the spinach on top. If you would like more broth, you can add 1/2 cup vegetable stock. Cover the skillet and cook about 10 minutes until the spinach is wilted. Place tofu on top and cook covered until the tofu is warm.

Serve over the cooked noodles.

Too many bananas!

Here in Delray Beach, The Boys Farmers Market is famous for the outstanding selection of produce, the high quality prepared foods and baked goods, and the insanity of the crowds in such a small space. Outside The Boys, there is a stand where they sell their overstock and over-ripe produce for $1 a bag. Jerry always stops and checks it out to see what kind of bargains he can find. And they are bargains, perfectly usable food - if you can consume them right away. Often there are bananas in bags there and we do eat a lot of bananas. But, with half a dozen bananas waiting in the freezer to be used, this most recent purchase may have been too many bananas. I am trying not to waste food, which means I have to use up those overripe fruits today!

Breakfast was the first meal of my attempt and although we usually eat a lighter breakfast, this morning we had banana pancakes. My neighbor just yesterday gave me a copy of "La Dolce Vegan" by Sarah Kramer. I always try to research recipes on the Internet as well, and found several sites with recipes for banana pancakes, supposedly from the same book. However, the recipe in the book varies significantly from the recipe online attributed to Sarah Kramer's book. I have rewritten a recipe as I made it this morning.

Banana Pancakes

1 ½ cups whole wheat pastry flour
1 ½ teaspoons baking powder
dash of salt
1 cup “milk”
3 tablespoons vegetable oil
1 banana
2 tablespoons sugar
maple syrup
fresh blueberries

In a medium bowl, stir the flour, baking powder and salt together. In the bowl of a food processor, add the milk, oil, banana, and sugar and buzz until smooth. Pour the wet mixture into the flour mixture and stir gently until just combined. (About 20 circles around the bowl with a spoon.)

Heat a non-stick griddle or lightly oiled or non-stick frying pan over medium heat. Using a 1-cup measure or ladle, pour about 3/4 cup of batter for each pancake onto the pan. Be sure to leave enough room for the pancakes to expand and for flipping them over. Cover the pan and cook over medium heat until the centers start to bubble. The bottoms should be golden brown. Flip the pancakes over and cook on the other side for a couple of minutes. Keep cooked pancakes warm and repeat cooking process until the batter is gone.

Serve with maple syrup and a garnish of fresh blueberries.

Now what else am I going to do with nearly a dozen bananas?

A week's menus

Possibly the best cornbread I ever made

Ingredients for my traditional chili

As promised yesterday, I am going to list what I had to eat during the past week beginning with today's dinner: chili made with beans and lots of chopped red and green peppers and cornbread made from a recipe in Real Food Daily Cookbook: Really Fresh, Really Good, Really Vegetarian by Ann Gentry and Anthony Head (link to Amazon, but the copy I used was borrowed from the public library). Lunch was leftover pizza with grilled vegetables and breakfast was a bowl of blueberries and sliced strawberries and a bowl of oatmeal with raisins and walnuts. Do you wake up as hungry as I do?

Another day the menus included
Breakfast: bowl of blueberries and sliced peaches and a bowl of oatmeal with raisins
Lunch: tostadas as posted yesterday
Dinner: Pizza with grilled vegetables and a salad

Dinner: quorn roast, baked potato with onion and mushroom gravy, corn on the cob, and spinach salad

Dinner: gazpacho, fakin' bacon club sandwich

Dinner: potato salad, coleslaw with rice vinegar, leftover gazpacho, salad with vegan ceasar dressing

Other meals were leftovers of the above and we ate out one night at a meet the artist reception for the opening of a show of photographs taken by the daughter of friends.

Avocado and mango tostada

No, sorry, but that is not chocolate! But these tostadas were so delicious I just have to share them with you even though it is not the most photogenic food. There is a more appealing photo of a tostada on Wikipedia.

At about noon every day I get hungry, really, really hungry. I don't want take the time to cook in the middle of the day, but I admit to being a picky eater. That means I have to at the very least prepare some food. I can't just grab a piece of bread with a smear of something and be satisfied. I like to reheat leftovers whenever they are available. If there are no leftovers in the refrigerator, I try to have a sandwich and fruit or sometimes a fruit sandwich. This might be called a Mexican fruit sandwich. Not by a Mexican of course, but that is the way I thought of it.

I often toast corn tortillas made by La Banderita and sold at Publix stores where I live and at Wegmans where I often visit. Even though the tortillas contain those chemicals that I can't even begin to pronounce, they are the only grocery store corn tortillas I like the taste of.

In the refrigerator I found the tortillas, left-over refried black beans, spicy tomato salsa, a few leaves of Boston lettuce, half an avocado and a mango. The avocados and mangoes available right now are outstanding so as soon as I saw them I knew I had lunch. I put the cut up fruit and lettuce in a small bowl and splashed on some seasoned rice wine vinegar. In the microwave, I reheated the refried beans while the corn tortillas were toasting and assembled my Mexican open-face sandwiches.

It has taken me longer to write this than it took to prepare lunch!

6 Steps to answer the dinner question

Big questions of the day: what to wear and what's for dinner. I can't help you with what to wear, but I do have some help for answering the what's for dinner question.

The other day I realized that great recipes are everywhere. They are online, in books, in magazines, in your head, on little cards at the grocery store. A search on Amazon for books using the term cookbook yields 102,622 results. And we are still looking for recipes. A lack of recipes is not the problem with deciding what to eat for dinner. The problem is menu planning, especially if you are focusing on wellness and eating more healthy foods. At least for me that is definitely the hardest part.

If I wait until I am hungry and it is time to eat a meal, I end up choosing whatever is fast and is easy to prepare. Even with vegan foods that often means I will be eating the more processed and least healthy choices in the kitchen.

Now that I know what is the most difficult task between me and a healthy meal, I have been putting more effort into planning menus for the week. I am naturally quite a planner and list maker, so I have easily found a system that works for me. I need to plan three meals a day.You might not need to plan so many meals, so you may have an easier task than I do. Even if breakfast is oatmeal with fruit (again) and lunch is leftovers from dinner (ideal), I need it in writing. Dinner is what takes the most effort to plan and prepare, but 3 meals a day must be in my own plan.

1. On my paper I write the seven days of the week and "B", "L" and "D" with enough space to add a brief list of the dishes for each meal. This should all be on the left side of the page so you can put your grocery list on the right.

2. It helps if at least some of the days are set meals. For instance on Monday or Tuesday, we go to the local pizza store to take advantage of their really great prices on those days. We order a pizza with just tomato sauce, stop at The Boys Market for a box of grilled vegetables, and finish our own pizza in the toaster oven. Sometimes when I really feel like cooking, I grill my own veggies. I gave up on the homemade pizza years ago because I just can't compete with a professional oven. Or maybe you have plans to eat out for lunch or dinner during the week and know you won't have to be shopping for ingredients for those meals. So that is one day.

3. Choose two menus that you like to prepare that will provide enough food to give you leftovers for dinner. That is four days more.

4. Think about what vegetables are in season and plan a dinner and lunch around them. Now we have 6 days of dinners planned.

5. Choose one more dinner based on beans, pasta, or rice depending on the other selections you have made so far.

6. Now you have menus written on your piece of paper for 7 dinners and any other meals you have planned. Look at the recipes you will use or review the ingredients in your head. Check your supplies in the kitchen to see what is missing. Write the items for your shopping list to the right of the menus.

If you need a little more help, check back tomorrow and I will share my meals from last week's menu planning.

Remembering Athens

Tower of the Winds, Athens Greece

Scholarhio Restaurant, Athens

Ever since we had lunch at Scholarhio Restaurant, I have been remembering the wonderful meal we had there. Of course the location had something to do with it. The restaurant is in the Plaka at the foot of the Acropolis and we sat on the balcony at a charming table for two. The owner spoke enough English to assure that we had a pleasant experience. On the menu there is an option to select about 8 out of 11 or so vegetarian dishes for two people to share. With so many choices, it is easy for anyone who wants only vegan selections. All of the dishes we chose were delicious - my mouth is watering thinking about it. One of the most memorable was the Greek salad. Surely some of the taste is a result of the fresh tomatoes, the olive oil, and the olives themselves. Even so, last night I decided that since I will not return to Athens for some time, I would try to duplicate the taste at home with a Greek salad with produce fresh from The Boys.

My version was simple and reminiscent of Scholarhio's salad without the Feta cheese. The ingredients were torn romaine, chunks of cucumber, very fresh local tomatoes, and a lot of pitted Kalamata olives. For the dressing, I looked in How to Cook Everything Vegetarian by Mark Bittman, but I ended up just creating my own dressing with half lemon juice and half red wine vinegar, whisked with more extra-virgin olive oil than usual. I might make it again tonight it sounds so good to me.

Stop wasting food!

Ever since I read the book "Hungry Planet" by Peter Menzel and Faith D'Aluisio, I have been haunted by the image of a woman and her children in an African country sifting sand to be sure to capture each piece of grain. Thinking of the hunger in their eyes as I sweep into the trash perfectly good food that I just don't want to be bothered with. What are a few grains of rice in the midst of the abundance we enjoy? Lately, I have been much more careful with even the grains of rice, picking up uncooked grains that end up on the floor, washing them and using them.

I have tried to become more conscious of my consumption of food, more aware of what I am buying, cooking and throwing away. Since I have never really cared much for leftovers, as opposed to planned overs, I confess to throwing away huge amounts of food. Thinking more about waste and the health of the planet, I have been trying to make use of leftovers in meals that taste good and are satisfying.

Today I think I hit the leftover food jackpot. The combination of foods that ended up together was so outstanding that it deserves a recipe of sorts.

I had in the refrigerator leftover cooked jasmine rice, roasted sweet potatoes, half a can of coconut milk, and a serving and a half of 3-can soup. 3-can soup is made with a can of drained and rinsed black beans, a can of Ro*Tel tomatoes, and a can of diced tomatoes.

The rice was a couple of days old and a little dried out, so I poured the coconut milk over the rice in a saucepan, added some fresh ginger and slowly heated it. I warmed the sweet potatoes and the 3-can soup separately. When everything was heated, I put servings of each component in a shallow soup bowl and began to eat. The flavors were perfectly balanced and remarkable. Hey, this should become a stew! So I stirred it all gently together so the sweet potato did not become mush and lose it distinctive role. At last, I got through a day without wasting food, and I can't wait until I have this combination of leftovers again.

A vision of breakfast

Nearly every morning I have a bowl of oatmeal for breakfast. I wake up so hungry that I just have to eat right away. While the oatmeal is cooking, I chop apples, walnuts, dates or raisins and then feast on a huge serving.

Last night as I was falling asleep, I had a vision of the breakfast I would eat today and the blog post I would write about it. A message that powerful should never be ignored, so as soon as I opened my eyes, I went to the kitchen. The vision may have been inspired by the fruit I had leftover from trying a recipe by Jill Nussinow, The Veggie Queen. You can see her recipe on Veggie Queen Adventures blog.

Jill's Bright Autumn Salad includes pomegranates, persimmons, and kiwis. The pomegranates were buy one, get one free at Publix, so of course, I had to buy two. That gave me a fruit drawer with pomegranate, kiwis, tangerines, apples, strawberries and a hand of bananas on the counter. I sprinkled chopped walnuts and shredded coconut on top of the salad and enjoyed quite a feast without any oatmeal.

(I try to use local produce whenever I can. The tangerines and strawberries were local, but everything else traveled. The strawberries, bananas, and walnuts were organic.)

When I bought the pomegranate, I also picked up a clever full-color brochures from POM Wonderful showing how to get the arils (the flesh-covered seeds) out of the fruit. I had never successfully used a pomegranate in spite of trying on numerous occasions. I followed the instructions in the brochure and was rewarded with easily removed arils and a delicious fruit that I can now serve whenever I choose. You can see the same instructions at the POM website and become expert at opening a pomegranate.

In season now

Although the local farmers' markets do not open for three more months, fresh Florida produce is available now according to the Florida Department of Agriculture and Consumer Services. At their website they have a chart, Four Seasons of Freshness: Florida Produce Availability at a glance. (To print your own copy, go to this link, scroll down and choose download the Florida Seasonal Availability Chart.) Fresh from Florida in July are avocados, cantalope, green beans, green bell peppers, mangoes and watermelon. In August, the produce available fresh includes avocados, carambola, green beans, mangoes, sweet corn.

Although there is Florida produce available now, it has not been easy for me to find it. There is a small stand on Military Trail south of Lake Ida Road that is part nursery and part produce. There is limited produce available there but some of it is locally grown. The Boys' Market continues to be by best nearby source of fresh fruits and vegetables.

Green beans are available fresh from Florida growers every month of the year. I guess that explains why they are always on display in a huge mound at The Boys' Market. July is the only month when fresh corn is not available here. I can't imagine that the list can be rigid since growing plants do not know calendars. Since they know sun, rain, length of day, there will be crops available both later and earlier than the chart indicates.

With weeks more of great avocados, I plan to eat a lot of them. My daughter makes the best guacamole I have ever tasted and I am sharing her recipe below. I will also use them in my new favorite sandwich combined with watercress. When I was growing up and schools were closed for summer vacation, I used to walk with my younger brother and sister to a place we called The Glen. I am several years older, so my mother sent us off with me in charge of the twins who must have been going into second grade. We set off for a couple of hours with a snack in our school lunch boxes and Kool-Aid in our thermoses. (How my mother must have looked forward to those hours!) We walked through a cow pasture, then along the railroad tracks and across a small wooded area to a stream. In the stream grew watercress, which we picked, took home and ate in sandwiches with lots of butter. I guess we must have been trespassing the whole time, but who thought about that half a century ago. In time, the land was sold to a developer and a housing subdivision called Glenside was built. That was the end of the foraging for watercress and I have never had any that tasted as good.

My new favorite sandwich consists of whole grain bread spread with mashed avocado as if it were butter, thick slices of tomatoes, lots of watercress, and a thick slice of sweet onion. It would taste even better with Larissa's guacamole.

Larissa's Guacamole

2 ripe avocados
1 teaspoon grated red onion
2 garlic cloves, pressed
juice of half a lime
1/4 teaspoon of salt
1/8 teaspoon ground black pepper

Remove the skin and peel from the avocados and in a medium bowl mash them, leaving some chunks the size of cranberries. Add the remaining ingredients and stir until well mixed. Serve at once to prevent the unpleasant darkening of avocado that happens when it sits for a while.