Tag: healthy

Fall Back Plan

Wet leaves slap the windshield, leaving teardrops in their wake, smearing across the glass before spreading their wings and fluttering away. Driving through a light autumnal drizzle is strikingly more depressing than a gentle summer rain. Fog obscures the road, blurring signs and stoplights into hazy, shapeless colors. I feel like my whole head is full of damp cotton balls by the time I finally shift gears to park.

Fall is not my favorite season, but by no fault of its own. Signaling the end of summer, it’s merely the messenger, doomed to be shot every year. I shiver as I watch temperatures slowly fall, regardless of how warm it really feels. I storm angrily through piles of leaves, even if there’s only one small mound pushed together on an entire block. The truth is, there’s still a lot to love about fall, and almost all of if it is food.

Do you welcome the arrival of the autumnal equinox with open arms, or reluctant acceptance? One thing we can all appreciate is a return of cozy comfort foods with all their warming spices, hearty starches, and nostalgic aromas. There’s a handful of recipes that always set me in the right mood and remind me, in spite of my irrepressible pessimism: Hey, it turns out that autumn isn’t all bad.

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Hannah (BitterSweet)6 Comments

Minutes to Mealtime

5… 4… 3… 2… 1… EAT!

I consider myself quite capable when it comes to whipping up last-minute meals and fast whole foods, but Nava Atlas has raised the bar to the next level. Now author of twelve cookbooks, 5-Ingredient Vegan, her latest entry to the burgeoning field, is yet another smash hit poised to take off in kitchens around the nation. Believe it or not, every single edible masterpiece is composed of just five ingredients.

Skeptics may argue that such lofty words of praise are tainted with bias, seeing that I photographed about half of the dishes in this book. Rather, I would argue that such experience leaves me in a better position to more accurately assess the recipes, since I had the pleasure of both cooking and eating all of those subject, too!

A particular standout from the long list of favorites has been the understated yet spectacular Curried Greens Smashed Potatoes.

A literal flash in the pan, it takes mere minutes to wilt massive amounts of greens into manageable portions. Tossed with boldly spiced Indian simmer sauce, the exact flavor profile is highly flexible, making it effortless to switch it up and never get bored. In fact, this is a concept that knows no cultural boundaries. Reaching into a spare pantry, I’ve been delighted by the results that even a basic marinara sauce have wrought, to say nothing of the dazzling flavors infused by a simple enchilada sauce. That’s the beauty of this cookbook; each recipe is an outline to fill with any colors you see fit. Go ahead and paint the town tomato red, if that’s the hue du jour.

I don’t just mean that in a hypothetical way, of course. I want you to really experience these taste sensations in your own home! That’s why I’m GIVING AWAY a copy of 5-Ingredient Vegan to one lucky winner, right here, right now! To enter, use the form below the recipe and let me know in the comment section: What is your current go-to meal using five ingredients or less? If you don’t have one, which of the recipes in the book sound like a fast favorite to start with?

Even when your fridge is nearly vacant and time is scant, Nava Atlas is here to save the meal. Who else could possibly pull off restaurant-quality Chickpea Masala with just five ingredients, or deceptively rich Seed and Nut Butter Truffles, ready to grab and go in a matter of minutes? With decades of experience, Nava’s welcoming voice narrates each page with compelling ease, making everyday plant-based cooking accessible, effortless, and most importantly, delicious.

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Hannah (BitterSweet)20 Comments

Americas Made

When is a bean more than a mere legume? Arguably, all pulses, big and small, have their own stories to tell, but some would spin epic tales encompassing history, heritage, and a whole lot of heart, if only they could talk. The oldest-known domesticated beans in the Americas were found in Guitarrero Cave in Peru, and dated to around the second millennium BCE. Can you imagine what those tiny seeds might say? Though we still lack bean-to-human communication, the best translation you might find today would be through Fillo’s. Born of two brothers determined to share some of the beloved Latin American foods from their childhood with a broader audience, each savory selection speaks clearly and boldly through the convenience of modern packaging. Celebrating the unique character of each bean and their diverse origins across the continent, you might be surprised by what tiny pulses are capable of with just a bit of time, gentle seasoning, and love.

Placing equal value on authenticity and convenience without sacrificing either, each flavorful blend is fully shelf-stable and ready-to-serve, filled with fresh vegetables, olive oil, beans, water, and spices. Otherwise known as sofrito, this cooking method extracts bold flavor and nutrients. Clocking 10-16 grams of plant protein per pack means that they’re ideal, complete meals on the go. What sets this pouch apart from others is the fact that it’s actually built for ease and accessibility. Fully microwavable, there’s a top notch to tear and pour, and a second, lower notch that can turn the entire thing into its own bowl; nothing more than a spoon needed.

Celebrating the cultures responsible for so many of our favorite foods today, there are six different options to shake up the bean routine in an instant.

Cuban Black Beans dazzle with savory notes of cumin and bay leaf simmered into every tender, toothsome morsel. The taste immediately struck me as a perfect pairing with chips, like a chunky dip, straight out of the bag. Adding freshly diced bell pepper to harmonize with those stewed within, the harmonizing flavors yet contrast of textures was simply sensational. This brilliantly simple combination is clearly a party-starter waiting to happen.

Mexican Mayocoba Beans shine the spotlight on a lesser known legume, bathing the creamy, if not downright buttery beans in a waterfall of onions and garlic, accented by piquant ancho chile and epazote. Swaddled in soft corn tortillas, they turn any day of the week into a flavorful fiesta, not just Taco Tuesday.

Puerto Rican Pink Beans, spiked with achiote and a hint of cilantro, are unbelievably rich, satisfying comfort food cravings without using excessive oil or salt as a crutch. Adding a scoop of steaming hot yellow rice alongside was merely a ploy to soak up every last drop of that thick, velvety gravy.

Peruvian Lentils manage to maintain an ideal half-dome shape, not mushy nor unpleasantly crunchy, which is quite a feat for this fickle little legume. As a meal in frequent rotation now, a touch of zesty aji verde enlivens the umami medley stuffed into a ripe avocado. If I had one shred of patience come mealtime, this has the makings of the ultimate avocado toast, but I’d rather just skip straight to the good stuff. An extra slice of bread would just be unnecessary filler here.

Tex-Mex Pinto Beans invites a punchy smattering of jalapenos to the party alongside the warmth of chili powder. Though mild, they’ve got a zesty kick that plays beautifully with the earthy flesh of baked sweet potatoes. Loaded with an extra punch of fresh, fiery pepper confetti on top, it’s a cozy yet invigorating union that will keep you on your toes.

Panamanian Garbanzo Beans ranked as one of my personal top picks, though it’s hard to really rank favorites when all the options are winners. Adding just a touch of vegetable broth created a rich stew that tasted as if it had been on the stove, cooking for hours. These particular beans have a subtle tomato undertone carrying notes of verdant oregano, perfectly al dente, in a way I can only dream of when cooking from dried stock. I was so thoroughly inspired by these chickpeas that I couldn’t leave well enough alone. After downing two or three packages straight, I had to take them into the kitchen to play.

Traditionally tinted a blushing pink hue with steamed and sliced beets, Ensalada de Papas is the Panamanian answer to potato salad. Incredibly popular for special occasions and everyday meals alike, there’s no bad time to break out a bowlful of this creamy dish. Simply adding a pouch of Fillo’s garbanzo beans transforms it into potential entree material, while still remaining flexible enough to serve as a side. My version adds the crisp bite of water chestnuts for variety, but at it’s core, all you need are potatoes, beets, and beans. The key is to keep it simple to allow the ingredients to speak, like Fillo’s Americas Made does in the first place.

Fillo’s is available online and in many retail stores such as Whole Foods, Jewel Osco, and more, but I want to share the legume love with you directly. Generously provided by the folks at Fillo’s Americas Made, you have an opportunity to win a full set of beans! Get a taste of each unique bend with a variety pack including one pouch of each flavor. To enter, all you need to do is fill out the form below and tell me your own little legume story in the comment section: What is your favorite bean, and how do you like to prepare it?

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Hannah (BitterSweet)9 Comments

Rooted in Oakland

Dragging a top-heavy and overloaded suitcase behind me, the path beyond the main gate became unexpectedly treacherous. Every tiny crack grabbed at the flimsy wheels, threatening to send us both tumbling into bone dry patches of bamboo. Sharp, pointed sticks poked out like spears, waiting to catch my fall. Stumbling forward in the blinding midday sun, the reward for all my efforts was a slap in the face: The key didn’t work.

I had just arrived at my new AirBnB a day before classes were scheduled to begin, and I was locked out. No amount of twisting, jiggling, or forcing the key would convince it to cooperate. No one was home. No one was answering their phones. Or emails. Or text messages. Anxious enthusiasm for the start of my new adventure faded away until only the anxiety remained, and I sat down, staring at the giant tree in the backyard dripping with crusted sap, and cried.

That was my introduction to Oakland, four years ago. Such a tiny blip on the radar now that it’s barely worth retelling, this moment stands out in my memory with new importance in hindsight. As far as I can recall, it was the one time I ever felt shut out, unwelcome, or for whatever reason, excluded. In this politically tense atmosphere, increasingly sensitive, often divisive, and blisteringly judgemental at times, where we celebrate diversity yet resist radical change, this is exceptional. I am the ignorant millennial, ruinous gentrifier, the ugly American, invading in a treasured place where I do not belong… And yet, from the moment my new landlord returned home from work and we finally got that front door open, I’ve felt like I do. Bundled along with that mailing address, I gained a network of neighbors, making a true community. Some filter through quickly, passing by in search of greener pastures, while others have set down roots that go deeper than the old oak trees themselves.

We smile and wave, stop to chat, catch up like old friends while out on the street. Everyone knows each others kids, parents, grandparents, and dogs- Even the stray cats are accounted for, taken care of in rotating shifts. When the summer heat beats down on unforgiving pavement, bowls of water appear for four-legged friends to stay hydrated. Little libraries proliferate with reading material as unique as the residents of each block. Gardens swell and overflow onto sidewalks, freely offering the overabundance to passersby.

That’s how I found myself loaded down with giant green zucchinis and explosively ripe orange cherry tomatoes. At peak ripeness, a fresher bounty could not be found, and thanks to my neighbors, it practically landed on my doorstep. Glowing orange orbs as smooth and round as glass marbles, sweeter than candy, Sun Gold tomatoes in general need little more than a touch of salt for balance. Honoring the fruit means doing as little to it as possible.

A true flash in the pan, the edible gems are seared until their skins bubble and burst to create a sauce of their own juices. Zucchini noodles are tossed into the hot mixture, just to soften, but not cook, retaining a more toothsome bite and fresh flavor.

No longer a mere AirBnB, I’m still in exactly the same place, but it feels much more like home than any other place I’ve been. I’d like to think I’ve finally put down roots of my own.

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Hannah (BitterSweet)10 Comments

Ful of Fava Beans

Who talks about fava beans after the thrill of spring has long since faded from memory? The initial excitement over anything green and vital pushing through barren, frosted earth can’t hold a candle to the thrill of lush summer tomatoes growing heavy on their vines, tumbling past one another in superabundance. Preserved, fava beans remain widely available year round, unsung and largely unseen, yet essential to the Mediterranean diet for centuries. Bean-eaters of Tuscany (Mangiafagioli) were way ahead of their time, and I’m not just talking seasonally.

Food trends and superfood darlings be damned, legume love served the ancient Romans well, long before hashtags and selfies, to say the least. Spreading their influence far and wide across the western European states and beyond, some of the same dishes pop up across multiple cultures. Changed by the journey in varying degrees but always recognizable, many cultures ended up with “accidentally” vegan leanings, long before it was cool.

That’s where Vegan Mediterranean Cookbook, written by my good friend and culinary luminary Tess Challis, picks up the thread, and continues weaving it into a greater tapestry encompassing an entire plant-based lifestyle. Even for someone relatively indifferent to the dietary components of the approach like myself, the recipes are pure gold. Seasoned by all countries touched by the eponymous sea, the flavors of Italy, Greece, and Crete are strongly represented here, bearing scores of fool-proof classics that have stood the test of time. Where would any of us be, as a global society, without hummus, dolmas, and couscous, after all? It was the simple, understated recipe for Ful Medames (page 33) that caught my eye at first glance, and simply would not let go.

Typically made with long-simmered dried or canned fava beans and served hot, it’s especially prevalent in the middle east, but pops up all across the spice route, buoyed by fragrant cumin and the brightness of fresh herbs. Tess’s version skips the long smoldering boil, and in fact, cooking process altogether, opting for an effortless combination resulting in something more like a bean salad than a stew. Reading over the brilliance of that simplification, it suddenly occurred to me that I had just the thing to continue this modern evolution, this recipe renovation: Fresh fava beans.

Painstakingly shelled, peeled, and frozen in the height of spring salutations, the compact little container remained at the back of the freezer, waiting for an opportunity to shine. Transforming this hearty, hot dish into one suitable for light appetites, picnics, and lazy summer days, it proves the versatility, and timelessness, of the concept. Firm yet supple, buttery and verdant, fresh fava beans lend a punchier, more vegetative flair to the classic combination.

Vegan Mediterranean Cookbook doesn’t officially hit stores until September 24th, but I’m not one to tease, especially about something as serious as food. Lucky enough to get an early pre-release preview myself, I want to share that same gift with you, too! Enter for your chance to win a copy of your very own by entering your details in the form below. What I want to know is: What is your favorite Mediterranean (or Mediterranean-inspired) dish? Leave me a comment to secure your submission, and find many more ways to win bonus entries after that!

Everyone really is a winner though. Keep scrolling for the recipe for my adapted Fresh Fava Bean Ful. You’ll want to make this one right away, with or without the book in hand.

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Hannah (BitterSweet)12 Comments

Keyed Up

Meeting new people is awkward; that’s just a fact of life. Young or old, it really doesn’t get much easier to break the ice in a room full of strangers. Everyone nervously clutches paper cups of water or cola, as if they were irreplaceable heirlooms, carefully examining the contents of the room to avoid making eye contact. Sometimes it feels like just assembling any random sampling of humanity would be an impossible feat, if not for the promise of free snacks. The lure of food, no matter the type nor quality, is irresistible. That’s why an ingenuous move to incorporate that shared interest into the meet-and-greet itself, as I experienced at a recent gathering.

He sat alone in a quiet corner of the room, pushing hummus around his paper plate with a few limp sticks of celery. Pulling up an empty chair, I plopped down my similar medley of vegetables and chickpea puree, introducing myself with as much enthusiasm as I could muster. Bright smiles, elevator pitch, small talk about the weather. Check, check, check. Soon, the conversation stalls, dribbling down to long pauses and uncomfortable forced eye contact. Grasping at straws, I remembered to check his name tag…

The organizers had cleverly left a space here, prompting us to write down a recent or memorable food experience. “Zucchini muffins,” I read aloud, taking the cue from his haphazardly scribbled notation. “Tell me about these zucchini muffins of yours.”

Not your average sweet breakfast treats, it turns out that the zucchini muffins that this young man makes are savory, flecked with dill and topped by a crust of sharp, salty parmesan. Interesting, but far from innovative, what really captured my imagination was their origin. His not-so-secret recipe goes back many years to the days when he worked at the historic Baldpate Inn in Colorado, where they were actually called “zu-key-ni” muffins.

The title pays subtle homage to the massive collection of antique, unconventional keys donated by guests spanning their 100 years of operation. The tradition began after World War I, when the price of metal made it impossible to give away room keys as they once had so freely. In response, regulars began bringing new keys with every subsequent visit. Now, there are over 20,000 unique keys on display… But still only one zu-key-ni recipe.

Naturally, my head was filled with visions of summer vegetables and muffins for the remainder of the event. Instead of socializing, I was completely preoccupied by the mission of hunting down the fabled recipe, veganizing it, and sharing its story.

It didn’t take long to uncover the full rundown, just as promised, reprinted for all to see in the Taste of Home June/July 2001 issue. Still, I can’t leave well enough alone, and made a few of my own tweaks. Most notably, the zucchini factor is more than doubled here, because if you’re gonna put it in the name, it should really be the star of the show.

Soft, tender, and rich, they’re the kind of muffins that need no additional toppings or spreads to shine. Enjoy warm for maximum effect, ideally toasted to get those perfectly crisp edges, especially a day or two after baking. Some keys are made of metal, but others, of vegetable, apparently. Shared with the right person, this one unlocks hearts, rather than doors.

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Hannah (BitterSweet)7 Comments