Archive for the ‘locavore’ category

Paddy’s Paleo Beef Stew

March 13th, 2010

Yet another beef stew!

Next week is St. Paddy’s Day so all week on my site I’ve been featuring a bunch of healthy Irish recipes. Continuing on with my Irish recipe round up…..Yep, it’s another Irish beef stew. I can’t help it–it’s in my DNA!
You’re probably familiar with my Beef & Guinness version and you may remember I made an Autumn Stew this past year. What’s the difference besides the obvious use of Guinness? Subtle differences like using more types of root veg, pearl onions and no potatoes in the stew itself (making it a perfect St. Paddy’s Paleo dish) are the main differences, which goes to show that you can take the same idea and make it different and seasonal.

Beef Stew Mise en Place

Continue reading the Full Recipe Here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

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Seafood Stew

February 27th, 2010

Mardi Gras Seafood Soup

Growing up in Ireland most people assume it’s all meat n veg but being an island we have amazing seafood and a lot of my training as a chef was in seafood restaurants. This is my simplified version of a bouillabaisse. Typically, and according to tradition, there should be at least five different kinds of fish (not including shellfish) in a proper bouillabaisse. That can get pretty pricey so I thought I’d use some key seafood ingredients saving money yet without compromising flavour (which I may have used for a (my) six-pack). This version is light, fresh and brothy… just the way I roll!

If you do have a craving for some good ol’ fashioned meat try my Tomato marinated Flank Steak or Citrus Fennel Crusted Pork.

RECIPE:
Serves 4

20 mussels – rinsed
20 Manila clams – rinsed
1/2 lb large locally caught wild shrimp – P&D’d (peeled & de-veined)
1 lb white fish (Pacific cod, Tilapia, Pacific halibut) – 1″ cubes
3 cups leeks (whites only) thinly sliced, washed
1 red bell pepper – small dice
3 bay leaves
1/2 tsp chili flakes
1 x 15 oz can diced tomatoes – drained
1 cup white wine (whatever’s in your glass will work) OR an 8 fluid oz bottle of clam juice*
3 cups water
about a handful of fresh basilchiffonade
2 sprigs fresh thyme (for steaming mussels & clams)
2 tbsp olive oil

*TIP: Bottled clam juice is easily found in the States though it might be hard enough to find across the pond. Steaming the shellfish in the white wine is a great alternative for making your own clam juice.

DIRECTIONS:

Preheat large soup pot on medium heat for 1 minute. Add olive oil along with leeks, red pepper and chili flakes. Saute, stirring occasionally for 5 minutes. Cover with lid while they’re sauteing. This will keep in the moisture and help prevent them from going brown. You don’t want any colour on the leeks, just softened.
As leeks and pepper are cooking, preheat a large saute pan on high heat for 1 minute. Very carefully add mussels and clams to pan along with the wine and thyme or bottled clam juice and thyme. (Be careful of splashing the liquid.) Cover with lid and cook until all the shells are open. Give the pan a shake after 30 seconds or so to move them around. Cook for 2 minutes approx or until all the shells have opened.
NOTE: If there are any unopened or cracked shells when the majority are cooked, discard them.

Holding a colander over the soup pot drain the shellfish into the colander. This steaming liquid will be the base of your soup and it’s delicious. Add the water, bay leaves and chopped tomatoes to the soup pot and bring to a boil.
Next remove all the mussels & clams from their shells. Set the meat aside and throw away the shells or even better you could use them with your saved veg and the shrimp shells to make a seafood stock.

Making Seafood Soup

Add the white fish and shrimp to the soup and stir. (They’ll cook in the broth.) Once soup comes to a boil reduce heat to a simmer. Cook for 15 minutes on medium low heat.
Just before serving add all mussels, clams and fresh basil. Stir and taste. Season with S&P.

Mardi Gras Seafood Soup

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

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Poblano Pork Stew

February 20th, 2010

Poblano Pork Stew

Being in California I’m exposed to an amazing array of fresh organic fruit n veg that I wouldn’t normally get, especially back at home so I’m taking full advantage of it. One of my weekly adventures is heading to our local farmers market and seeing what’s in season and figuring out something to make with it. You might recall a few weeks back I made a Braised Beef Rib recipe using some Poblano peppers, which actually came from my garden. Turns out I really liked their charred smoky flavour so I figured I’d have another go with them. I love roasted peppers (Roast Red pepper Hummus) and funny enough I actually made this pork dish already but my photos weren’t up to par so this is round two. With a few tweaks this turned out even better than the last time.
Lucky for you I’m a shitty photographer!

Poblano Peppers in my Garden

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

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Shrimp & Spaghetti (Squash) Fra Diavolo

February 13th, 2010

Shrimp & Spaghetti Squash Fra Diavolo

You may have noticed all the different winter squash at the markets–acorn, butternut, spaghetti, kabocha, just to name a few. I absolutely love butternut squash, which is what I tend to use most often. I suppose we all tend to stick with what we know and like but lately I’ve had quite a few inquiries for what to do with a spaghetti squash, which is great because I really dig this squash too. Actually I’m really into pasta (gluten free) but I’m off heavy carbs in the evening thanks to DR, Mr. Health Habits himself with the training program I’m on so this squash, believe it or not, makes a brilliant substitute for pasta! Thought all you who are sticking to any sort of get-in-shape regiment and of course all the Paleos, would love this idea, too.

RECIPE:
Serves 2 with leftovers

1 medium spaghetti squash (preferably organic)
1 lb medium wild, locally caught shrimp (21-30’s) P&D’s (peeled & de-veined)
1 cup pasta tomato sauce (whatever you fancy)
1 tbsp capers
1/2 lemon- zested
chili flakes (as much as you can handle)

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Popularity: 2% [?]

Herb Grilled Chicken with Celery Root Puree

February 6th, 2010

Grilled Chicken with Celeriac Puree

I wonder, is the Super Bowl as popular in Canada as it is here? All week I’ve posted healthy Super Bowl grub on my site but then I started thinking….if we happen to fall off the wagon a bit and chug a few unexpected beers, shouldn’t I have a ‘make-up’ recipe ready to rock for Monday? Being healthy is all about balance and planning ahead, right?

I’m still new to the Paleo way of eating but I think I’ve a good idea here. What I really try to do with food, besides creating easy healthy recipes, is to shop and eat sustainably and seasonally. With all my recipes you are encouraged to use what ever is in season in your area, which might be different than my area especially because I’m planted in sunny Southern California, as I often like to remind DR. (Better not make him too jealous or my next workout session might be brutal!)

Since the Paleo diet does not include potatoes (ouch says the Irishman) I wanted to show you an easy substitute using what I know as Celeriac, often called Celery Root. It is a kind of celery grown as a root vegetable that tastes like celery with a potato-like consistency. Common across the pond, we use as mash, in mash or even raw, grated in salads. Here’s how it stacks up against the potato:

Celery Root* Potato*
Calories 42 118
Carbohydrates 9g 27g
Dietary Fiber 2g 2g
*1 cup celery root (155g)
boiled, drained with no salt
*1 potato (136g)
boiled in skin with no salt

In California we can get celeriac all year round but the season runs about October through April. As for the tomatoes, I didn’t think it was tomato season yet we received these lovelies in our CSA box. Feel free to substitute any in-season veg for the tomatoes if you can’t get locally grown tomatoes this time of year.

RECIPE:
Serves 2

2 x 4-6 oz organic/grass fed chicken breasts

1 tbsp fresh marjoram
1 tbsp fresh oregano
1 large garlic clove – minced
3 tbsp olive oil
1/4 tsp black pepper
1/2 lemon – zested

2 medium celery roots (you’ll probably have some left overs but that’s grand!)
low-sodium chicken broth
S&P to taste

DIRECTIONS:

Begin by mixing all the marinade ingredients together in a mixing bowl. Add chicken breasts and coat. To store, either place in a Zilpoc bag or cover in a bowl in the fridge. Turn occasionally to make sure all sides are marinating.
NOTE: This can and should be done ahead of time to get maximum flavor. I would suggest marinating for at least 4 – 24 hours.

To cook celeriac:

Top and tail celery root and using a small kitchen knife carefully peel the outer layer. (Top & tail is common chef lingo, which means trim the top and bottom.)

Organic Celeriac aka Celery Root Prepping Celeriac

Once all peeled roughly chop root in equal size pieces and boil in salted water (maybe a couple of teaspoons) until fork tender. Drain and return to same pot. Mash, add broth, taste & season.

I made the little blistered cherry tomato thingy by sauteing some cherry tomatoes on medium heat in olive oil under they begin to break down. Once they soften add a drizzle of red wine vinegar and a pinch of S&P. These will add a nice contrast and burst of flavor with the chicken and celeriac.

Farmers' Market Cherry Tomatoes

Preheat grill pan or outdoor bbq and when hot sear chicken on both sides. Cook to internal temp. 160F, 8-12 minutes approx. Let rest for 3-4 minutes after cooking before cutting.

Grilled Marinated Organic Chicken

Tasty and easy! Let me know how you got on with the celeriac. Cheers!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

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Miso Marinated Cod with Sesame Soba Noodles

October 24th, 2009

Healthy Miso Cod

The first time I had Miso was in soup at a sushi bar, which I’m sure is the case for a bunch of you guys. Then a few months later I ordered the miso-marinated cod, which is usually an appetizer at most sushi restaurants and I was blown away by how good it tasted. I knew I wanted to recreate the dish but in more healthy way because typically this marinade is made with sugar and several ounces of mirin, which has a high sugar content. So I hit up the kitchen to make a better alternative without using Mirin or granulated sugar. I’m delighted with the outcome.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

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In Defense of Farmers

September 28th, 2009
photographer: Alia Malley

photographer: Alia Malley

In my hometown of Toronto, Michael Pollan is a hipster gOD.

His mantra to Eat food. Not too much. Mostly plants. is spoken with reverence by those Torontonians with a social conscience and enough disposable income to live organic, green and sustainable.

And it isn’t only Toronto. From what I have heard, this new breed of Agri-Intellectuals can be found in every city in North America and beyond.

In fact, according to the most recent census data, Agri-Intellectuals are America’s fastest growing ethnic population.

And that’s great for Michael Pollan’s book sales.

But, not so great for conventional farmers.

And they’re starting to get a little pissed off.

omnivores delusion

This past July, farmer Blake Hurst penned this article.

In the article, Mr Hurst disputes a number of the anti-Big Ag arguments raised by Michael Pollan and other Agri-Intellectual deities.

He reminds us that “farming has always been messy and painful, and bloody and dirty. It still is. This is something the critics of industrial farming never seem to understand”.

He goes on to say that “farmers have reasons for their actions, and society should listen to them as we embark upon this reappraisal of our agricultural system.

“I use chemicals and diesel fuel to accomplish the tasks my grandfather used to do with sweat, and I use a computer instead of a lined notebook and a pencil, but I’m still farming the same land he did 80 years ago, and the fund of knowledge that our family has accumulated about our small part of Missouri is valuable”.

And everything I know and I have learned tells me this: we have to farm “industrially” to feed the world, and by using those “industrial” tools sensibly, we can accomplish that task and leave my grandchildren a prosperous and productive farm, while protecting the land, water, and air around us”.

Please note that this is only a small portion of the article. Please read the rest.

And when you do read the article, keep in mind that way back in 1995, farmer Hurst asked congress to end crop subsidies. At that time, Hurst was quoted as saying that “government farm programs have fleeced taxpayers and stifled farmers’ ingenuity and profits”.

This is not a man content to sit back and let the government nor the Agri-Intellectuals tell him how to do his job.

And he’s not alone.

Last Thursday, Michael Pollan was invited to speak about his book, In Defense of Food to an audience of 8000 at the U of Wisconsin.

Michael Pollan at the U of Wisconsin – Watch more Videos at Vodpod.

Luckily, it was all very…civilized.

Dammit.

(media hates civilized protests)

On Friday, the protest continued when the U of W held a panel discussion involving Pollan, a U of W student and two farmers.

I can’t find any video of the event, but according to this review of the panel discussion, the U of W student took the position of Big Ag and went right at Pollan.

She covered the typical Big Ag talking points:

  • America has the safest, most abundant food supply in the world.
  • Global food production needs to double by 2050 if we are going to feed everyone.
  • She said that 99% of Wisconsin’s farmers are family farmers.
  • And she called Pollan “polarizing”

Pollan responded by:

  • commending one of the farmers on his innovations and said that he would love to come and visit his farm.
  • saying that he doesn’t think the world should have only one type of farming. He used the phrase “Let a hundred flowers bloom,” meaning: the more diversity in farming, the better. Let’s try everything and only through that will we see what works best.
  • Pollan went on to say that critique is not necessarily a bad thing, and it’s not necessarily an attack. He said that he’s critiquing the system, not the farmers, and he made the analogy that in our national critique of the health care system, we aren’t criticizing the doctors.
  • He said that in fact, much of his critique is directed at the people who buy the food from the farmers and process it before selling it to the consumer.
  • He also said that the interests of agribusiness is often at odds with the interest of farmers. In fact, agribusiness exploits farmers and squeezes them off the land.

Conclusion

North American food production is becoming an even more important topic as we attempt to climb out of the global recession and hope to reverse current trends in obesity and healthcare.

Now if only the policymakers can act half as civilized as Michael Pollan & the folks from In Defense of Farmers.

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Get Fit and Save Money

September 24th, 2009

frugal food and fitness

The “experts” say that low income families have higher levels of obesity because “healthy” food is too expensive.

I say….B.S.

You can eat healthy on a small budget.

  • This free ebook from Kerry Taylor shows you how to eat healthy and save money.
  • This post from Mark’s Daily Apple shows you how to eat a paleo-style diet on the cheap.
  • The Eat Well guide helps you find healthy and affordable foods in your neighborhood (Thanks to the Healthy Irishman for putting me onto this resource)
  • Fitness magazine has a ton of money-saving, healthy dinner recipes - Buddha Stir-Fry $3.04

stir fry recipe

  • McDonalds does not - Big Mac combo $5.29

big mac combo

[youtube=http://www.youtube.com/watch?v=zpqAjtiwmiQ]

  • Kathy’s Healthy Food on a Budget blog is another fine resource
  • Jimmy Moore shows you how to eat low carb on a budget (sorry about the singing)

[youtube=http://www.youtube.com/watch?v=PROSy8oqJWE]

And what about the government’s involvement in the cost of healthy food?

government food subsidies

Billions of your tax dollars being spent on farm subsidies, and with less than 1% goes to America’s fruit & vegetable farmers…is it any wonder that a salad costs more than a Big Mac?

But, there is hope.

image: Ozier Muhammad/The New York Times

image: Ozier Muhammad/The New York Times

New York City is planning to “offer zoning and tax incentives to spur the development of full-service grocery stores that devote a certain amount of space to fresh produce, meats, dairy and other perishables”.

The plan — which has broad support among food policy experts, supermarket executives and City Council members, whose approval is needed — would permit developers to construct larger buildings than existing zoning would ordinarily allow, and give tax abatements and exemptions for approved stores in large swaths of northern Manhattan, central Brooklyn and the South Bronx, as well as downtown Jamaica in Queens….read more

So, there you go…no more excuses.

  • You can eat healthy while on a budget.
  • And if you want to save even more money, tell the senior levels of government how you would like to see your tax dollars spent (or not spent) on farm subsidies.
  • And then tell your municipal governments to create bylaws like NYC.

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Uncle Sam Wants You to Lose 20 Pounds

September 23rd, 2009
family fun fitness

It's Family Fun Fitness Time!!!

Obesity costs America billions and billions of dollars each and every year.

budget-deficitAnd, in case you hadn’t heard it, America is having a little trouble balancing it’s books lately.

So, in an effort to trim the fat and earn some tax dollars, America is going to war against obesity.

And, damn it, this is a war that America is determined to win.

And here’s how they’re going to do it…..starting from the top and working our way down to your local city government.

jones-soda-orange-you-glad-for-change-obama-labelPresident Obama

The Federal Government

  • Obesity will likely be addressed in the new healthcare bill, but to what extent is anybody’s guess at this point.
  • In addition to the info, they also fund 25 states to help them combat obesity on a state level.

State Governments

At the state level, the story is very similar.

  • Lots of info on a gov’t anti-obesity website.
  • Grants given to fat fighting municipalities.
  • Sin taxes are also being discussed
  • But unlike the feds, state governments are enacting anti-obesity bylaws.

(see Soda Tax, Restaurant Menu Bylaw)

Municipal Governments

On a municipal level, we get programs like Activate Omaha’s Kids

activate omaha kids

Programs designed by kind and caring people.

Programs with lots of information about how to lose weight and lists of the resources available in the community to help you actually do it.

As well, to some degree, you see municipal governments working with taxes and grants in an attempt to influence behavior.

On a personal note, up here in socialist Canada, our governments look after our each and every need (sarcasm).

Here’s what Toronto’s government is doing about making Toronto into Canada’s Fittest City.

get your move on

Note - if you were actually expecting anything other than announcements and promises, I am sorry to disappoint you. Our government is just as ineffective as your government.

My Conclusion

It’s all a bunch of crap.

Every overweight person alive knows that in order to lose weight, they need to stop doing what they are currently doing and start doing what their physically fit neighbors are doing.

Being overweight doesn’t make you stupid.

All of the money and effort being spent on information programs and taxes and websites is a complete waste unless….it is acted upon.

And that is the problem that no one is addressing.

How do we get people to actually get up off their butts and get their move on?

  1. We need to realize that reducing obesity is in the best interest of everyone, not just the people that need to lose weight. Lowered taxes, higher productivity, etc…
  2. We need to realize that overweight people really, really, really want to lose weight. For a bunch of reasons, they are just not very good at it.
  3. Calling them lazy isn’t going to help. It’s just going to make them sad and the next thing you know, they are drowning their sorrows in a pint of Chunky Monkey.
  4. We need to reduce the barriers to exercise and healthy food. Make healthy food cheaper via the redistribution of government food subsidies. Offer free community fitness classes…that’s right, I said free. Make lots of those classes available at peak hours. Offer free transit to and from the classes.
  5. Keep providing helpful weight loss info on those flashy gov’t websites…or just send them over to HealthHabits. your choice.
  6. We need to make healthy eating and exercise cool. Here’s where the gov’t can spend some money trying to brainwash us ala Canada’s 1970s Participaction ads  [youtube=http://www.youtube.com/watch?v=SdFxYe6vmq0]
  7. We need to pay for results via tax incentives

If anyone has any other suggestions or knows of any interesting grassroots campaigns or just thinks that I am full of it, please leave a comment.

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Walmart: Your First Choice for Organic Food???

April 30th, 2008

There was a time in the not so distant past, when organic food was a niche market. Organic products were bought and sold by the same ‘crunchy granola’ demographic.

Not any more.

In fact, since 1990, organic food sales in the United States and Canada have been growing at approximately 20% per year. In 2006, sales of organic food in the United States and Canada topped $18 billion.

These numbers have caught the attention of the mainstream agri-business industry.

As you can see in the chart below, the growth in organic food sales is being driven by mainstream supermarkets.

Over the past decade, the growth in organic food sales from natural food stores and the ‘direct to consumer’ route has been increasing at a moderate rate.

The same can’t be said for sales made at supermarkets. In 1998, organic food sales in supermarkets are half the size of the sales in natural food stores. However, in 2006, supermarket sales have grown to be neck and neck with the natural food stores.

There is money to be made. And big business is good at making big money.

The following charts illustrate how North America’s largest food processors have increased their share of the organic food market.

Organic Industry Structure: Top 30 Acquisitions – pdf

Organic Industry Structure: Top 30 Introductions – pdf

Organic Industry Structure: Significant Acquistions and Introductions – pdf

The following chart highlights the major independent organic food processors and their brands.

Organic Industry Structure: Major Independents and Their Brands – pdf

This chart illustrates the Private Label organic food brands available in North America

Organic Industry Structure: Private Label Brands – pdf

This chart presents a time line of the acquisitions and mergers of the 4 major organic food retailers.

Please note that on August 27, 2007, Whole Foods officially completed their buyout of Wild Oats.

Organic Industry Structure: Retail Acquisitions and Mergers – pdf

Organic Industry Structure: Whole Foods and Wild Oats Locations – pdf

This chart illustrates the concentration of the organic food market at the distribution level.

Organic Industry Structure: Distributor Acquisitions and Mergers – pdf

All of this data was originally organized by Dr. Philip Howard. I was introduced to it via this post from Lucas @ wwje.

The purpose of this post is not to disparage any of the players involved in growing, distributing or selling of organic food.

My goal is to raise awareness in consumers to the fact that as the organic food industry grew, it changed.

The whale swallowed the minnow. Organic is now a marketing term. And the practices that endeared organic food to the early adopters may becoming endangered.

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Thanks.

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