Why I'm Still a Vegetarian.

     I wrote a while back about my decision to become a vegetarian. You can read all about it here. Since then I've been posting lots of vegetarian recipes and you can read all of those by selecting the "Tasty Tuesday" tag in the keywords section to the left. Honestly, I wish I became a vegetarian much earlier in life. I've never felt better. I'm way more energetic, healthier in every respect from blood pressure to cholesterol, my grocery bills have shrank considerably, and I'm actually stronger than I've been in over 10 years. Since my energy levels have increased I've been able to spend more time in the gym and have the results to show for it. In addition to strength my cardiovascular health has greatly improved and I ran a half-marathon in April and I did that on a vegetarian diet too. Because I'm in better health overall I can honestly say that I am even a happier person.

Contrary to popular belief I do eat more than just lettuce and shredded carrots, I promise.

     Those are my personal reasons for being a vegetarian and that's all the reason I need to maintain this lifestyle. However, there is a greater argument for eating a vegetarian diet. In my first post I spoke of the U.S. factory farming system and all the ills that are associated with it from threats to biodiversity, environmental concerns, and over use of antibiotics. This time I would like to talk more about fisheries and I'm calling out you sushi eaters. Over the past few months people have asked me about being a vegetarian and mostly all asked the same question. "You still eat fish, right?". When and how did fish become an acceptable part of a vegetarian diet? No, I don't eat fish. I don't eat meat of any kind. I thought that is what vegetarian meant?

     I don't eat fish and this is why. A report just published by the International Programme on the State of the Ocean and the International Union for Conservation of Nature (IUCN) stated that the world's fish stocks are collapsing mainly due to pollution and over fishing. This will subsequently lead to higher food prices and starvation in areas where fish is a main diet staple. But, you probably already knew that.

     So, how about this. Researchers at the University of British Columbia used ecosystem models, underwater terrain maps, fish catch records and statistical analysis to render the biomass of Atlantic fish at various points this century. You can read the study here. The fish included in the study are the most eaten Atlantic fish such as bluefin tuna (which is already endangered), cod, haddock, hake, halibut, herring, mackerel, pollock, salmon, sea trout, striped bass, sturgeon, turbot.

     The graphic above shows that fish stocks were already heavily exploited over a century ago and today, due to a century of over harvest, fish stocks are incredibly low. Fortunately, current fishing regulations are trying to rejuvenate fish numbers but this may be too little too late.

     I think this all boils down to one thing and that is knowing where your food really comes from. Most people are quite happy not thinking about the fact that the steak they are eating was once alive but I've never understood this type of willful ignorance. We have become completely disconnected from where our food actually comes from and this has lead to all sorts of problems, factory farming is just one example. We're destroying the world's oceans, we're poisoning our meat with the over use of antibiotics, and we have turned food into a commodity and not a means to gain proper nutrition. Stop turning a blind eye to reality and think just for a moment. Do you honestly enjoy eating pre-packaged lunch meats? Do you really like how it tastes? Have you ever eaten fast food and been happy that you had just eaten there? Have you ever had a can of tuna that "blew your mind"? Has Subway ever made anything that didn't taste like cardboard? Do you even bother to really taste the foods you are eating or do you just choke it down?

I don't know of a positive way to end this entry so I'm just going to stop. Comment if you want. I'd like to hear what you think.
     

   


 

Tasty Tuesday!

Balsamic Glazed Chickpeas and Kale

     Last week I brought you a recipe using the most versatile ingredient in the world, kale! I've talked about how nutritious kale is in previous posts so I won't bore you with the details again but I do want to remind you of how cheap and delicious it is. The variety of kale used in this recipe, called Tuscan kale, was grown at the Towson University Urban Farm. 

     I also used chickpeas in this recipe. Did you know that chickpeas are the most consumed bean in the world? I've always wondered how this was possible. Chickpeas are the backbone of hummus so...there's that. Maybe that's why it is the most eaten bean in the world. Surely kidney beans are the champion of beans. They seem to be in everything! As I pondered these questions, perhaps longer than any sane person should, I turned to my pantry and found 4 cans of chickpeas! How in the hell did that happen? So, I guess it is true. Chickpeas are the mostly widely consumed bean. They are the ninjas of the bean world. They're great at getting into places without you noticing! So, I hope you enjoy the recipe. Get cooking and enjoy! 

• 1 bunch of kale
• 1 medium red onion, thinly sliced
• olive oil
• chopped garlic
• 1 teaspoon of red pepper flakes (optional)
• salt
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon soy sauce
• 1/4 teaspoon sugar
• 1 can of chickpeas

1. Remove any large stems from the kale. Tear or cut the kale into bite-sized pieces. You can finally chop the stems and add them to this recipe. Just cook them until tender.
2. In a pan, heat the olive oil and sauté the onion until transluscent. Add the garlic and red pepper (if you're using them) and stir, for about a minute. Add the kale, stir, and cover until the kale has wilted but still bright green (stirring occasionally). Salt to taste and remove the kale and onions from the pan. Leave any liquid that may be left.
3. Add the balsamic vinegar, soy sauce, and sugar to the liquid in the pan. If there is no liquid add a tablespoon of water. Add the chickpeas and cook, stirring, over medium heat until the liquid is reduced by about half. Now combine the chickpeas with the kale and onions. That's it!

Don't look directly at the kale. It is far to green and delicious. 

Ah, yeah! Chickpeas bathing in balsamic...crazy.

This looks so good! I burnt my tongue trying to get an early taste.

Take care of yourself and each other...

Tasty Tuesday!

Kale Pesto

     This week I bring you Kale Pesto! I've been overrun by kale from my own garden and from the Towson University Urban Farm so I wanted to find a recipe that would allow me to use a large bunch of kale all at once. I found this week's recipe in the food column of the Towson University school newspaper, the Towerlight. The Towerlight's food columnist just happens to be a member of the urban farm as well! I hope I do her recipe justice.

     Kale is probably my favorite leafy green because it is so versatile and not to mention...cheap. I've spoken of the benefits and low cost of greens before (here) so I won't bore you with those details again. If you are looking for a cheap and healthy alternative to pasta sauce this recipe is for you. I have also used it as a spread on my morning bagel. I've taken my own liberties with this recipe by leaving out the feta cheese, to keep it vegan friendly, and by adding a handful of fresh basil from my herb garden. We both chose not to use the traditional pine nuts in the recipe. I don't know of any graduate student that can afford pine nuts anyway so why bother. You can read the original recipe here. Enjoy!

• 4 cloves of garlic, peeled
• 4 small onions, peeled and chopped into quarters
• 1 small bunch of kale (about 1/2 pound), stalks removed, washed well
• 1/3 cup extra virgin olive oil
• A handful of fresh basil leaves
• Salt and pepper

1. Bring a pot of water to a boil and add plenty of salt. Add the whole garlic cloves and onion. No need to chop them. This is all going into a food processor or blender.

2. Boil the onions and garlic for a few minutes stir in the kale and cook for another 10 seconds. Remove the kale, garlic, and onions from the water. 

3. Use a food processor or blender to puree the ingredients, along with the olive oil and basil. Work in small batches! If the mixture is too think add a teaspoon of water until you reach the desired consistency. Adjust the taste with salt and pepper if needed.

Chopping onions and garlic

A big pile of green kale trying to smother my Santoku knife.

Boil the ingredients but make sure not to cook them!

Take care of yourself and each other...

Tasty Tuesday!

Tacos de Calabacitas (Zucchini tacos)

     I really do love the summer time. Besides the obvious outdoor adventures that come with the warmer weather, grilling out with friends, and longer days, you will also find a bounty of fruits and vegetables at your local farmer's markets and CSA's (Community Supported Agriculture). This past week I had the good fortune of chatting with individuals from Real Food Farm, an urban farm in Northeast Baltimore. The farm is only 2 years old but they have already greatly improved access to healthy food in the northern Baltimore area. The folks at Real Food Farm were very helpful and gave sage advice regarding the Towson University Urban Farm and what we can do to improve yields but still maintain our mission of sustainable agriculture.

     While talking with the members of Real Food Farm I decided to buy some fresh produce that unintentionally made it into the background of this week's Tasty Tuesday photos. So enjoy the pictures of beets, eggplant, and an unusual variety of cucumber called Striped Armenian. Between the vegetables coming out of my own garden, the Towson University Urban Farm, and the produce purchased from Real Food Farm, I'M RUNNING OUT OF COUNTER SPACE! But, what a wonderful problem to have.

     I have been so impressed with the abundance of summer squash right now that I began to search for recipes that could be used to get rid of my zucchini surplus in my fridge. I also acquired a massive amount of fresh corn during my trip to my home state 2 weeks ago and wanted to find a way to use that as well. So this week I give you Tacos de Calabacitas. I modified this recipe from the New York Times Temporary Vegetarian series.

• extra-virgin olive oil 
• minced onion (one medium sized onion will be fine)
• yellow summer squash (one medium sized one was enough for me)
• diced zucchini (I used two that were medium sized)
• corn kernels (I used fresh corn but frozen will do)
• 1 jalapeño, stemmed, seeded and finely chopped
•  diced tomato or quartered cherry tomatoes (used fresh from my garden)
• oregano
• salt
• Monterey Jack cheese, grated
• tortillas (I used whole wheat but corn will work great too)

1.             In a pan over medium heat, heat the oil. When the oil is hot add the onion and saute until translucent. Add the diced yellow squash, zucchini, corn, and jalapeno. Saute until the zucchini is browned. Then, add the tomatoes, oregano, and salt to taste.
2.             Cover the pan and reduce the heat to medium low, stir the mixture once in a while to prevent burning. Once liquid begins to form in the bottom of the pan, uncover, and add salt if needed. Remove from heat but keep warm.
3.         Warm tortillas (I just browned mine lightly in a skillet over high heat). Add the summer squash filling and sprinkle with cheese. You can leave out the cheese for a vegan dish.

Chop, Chop, Chop...

A little fresh corn

A fresh Brandywine tomato that someone gave me

Take care of yourself and each other...

Garden Update! (Battling Pests Both Large and Small)

     I made a couple of surprising discoveries working in my garden this evening. Both were welcome surprises but one was less so. While tending to one of my tomato plants I noticed that two green Allerbest tomatoes had fallen to the ground. One of the tomatoes looked like it had been munched upon but I couldn't quite figure out what animal was responsible. It hadn't fallen victim to an insect infestation nor had it been pecked to an early death by a European Starling (a fate that a few of my tomatoes had last year). It wasn't until I picked up the second tomato that I noticed a perfect imprint of a small set of teeth.

     Who would have taken a small sample bite into a green tomato and then left it on the ground for me to find? Surely my neighbors aren't walking around my garden when I'm not home and planting their chompers into whatever they feel like. It wasn't until a little later in the evening when my roommate commented that the night before he had seen a deer in our front yard eating the grass in our extremely unkept yard! Ah, of course. A passing deer decided to to come by and sample a green tomato and apparently didn't care for it.

     I have dealt with my fair share of garden pests. Last year I had a massive outbreak of Harlequin bugs, Murgantia histrionica, that wiped out my kale and spinach. This year I had an infestation of lettuce aphids and I found my first Harlequin bug egg casing yesterday on the underside of a broccoli leaf. I would never apply pesticides to any of my food so when I begin to see signs of insect infestation I begin the insect massacre! And I don't stop squishing until I'm satisfied that the threat is over! I know what signs to look for this year so I have averted disaster for the most part. Noticing the signs of insect infestation comes with experience.

     But, for reasons I can't quite figure out right now a deer in my yard is a very welcome site. I think I just like knowing that this deer can survive in an incredibly urban environment when so much of biodiversity has been destroyed due to urban sprawl. I don't mind if the occasional deer comes up for a nibble every now and then. But, dude.....wait until the tomatoes are ripe. They will be way more enjoyable.

     But, I must say that if one decides to grow a garden free of harmful pesticides you must be willing to accept and appreciate the insects that will take up residence. I am an entomologist by trade so I have a love of insects that most of the general public doesn't understand and I will admit that I find it incredibly funny seeing a screaming adult run away from a harmless insect. Insects have been here millions of years longer than us and they will be here long after we're gone. This is their home. We're just visiting so show some respect. It is fear of insects that drives the use of pesticides in the first place. We don't like the thought of an aphid on our collard greens but for some reason most people find that spraying our food with poison is a reasonable alternative. Get over your fear.

     My second discovery of the night happened only a few minutes later when I noticed that on the opposite side of the sidewalk that boarders my front lawn there was a tomato plant growing near a fire hydrant. I obviously didn't plant it there (that would be ridiculous). My best guess is that a few seeds from last year made their way out of my garden (possibly from a fallen tomato), across the sidewalk, and found a suitable place to germinate and grow in the small grassy strip next to the road. To quote Dr. Ian Malcolm, "Life, uh...finds a way."

     I'm certain that whoever decides to mow the area in the upcoming weeks will mow it down subsequently killing it. It's a shame really. Any open space is a perfect spot for a public tomato plant. Wouldn't it be awesome to pick a few delicious tomatoes off of a nearby plant when you are on a run or walking the dog? Maybe I'll try to save it and relocate it to a place where people are less mower happy. In the meantime...

Take care of yourself and each other...

Tasty Tuesday!

Chickpea and Red Pepper Salsa

     The mighty chickpea! Is there anything it can't do? It's the most consumed bean in the world you know. Today I bring you a recipe for Chickpea and Red Pepper Salsa I found at FatFree Vegan Kitchen. This is a great dish to make if you want a late night healthy snack or if you are entertaining a few friends. Honestly, it is less like a salsa and more like an alternative to hummus. I had some arugula from my garden that needed to be used and this seemed like the perfect dish. If you don't have arugula any slightly spicy leafy green will do. Serve this dish with some pita bread or another type of flat bread. Enjoy!

• ·      1 15-ounce can chickpeas, rinsed and roughly chopped
• ·       4 scallions, sliced
• ·      1 cup arugula, chopped
• ·      2 jarred roasted red peppers
• ·      2 tablespoons fresh lemon juice
• ·      2 tablespoons extra-virgin olive oil
• ·      salt and black pepper
• ·      pita or flat bread

1. In a medium bowl, combine the chickpeas, scallions, arugula, red peppers, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with pita or flat bread. 

Take care of yourself and each other...

Garden Update!

     My garden is starting to reach epic proportions! Besides the regular harvests of lettuce, cucumbers, and herbs I'm now harvesting lots of leafy kale. I did end up losing a tomato plant along the way. I thought I had a nitrogen deficiency, so I added manure to correct for it. Either it wasn't enough or a lack of nitrogen wasn't the problem. No worries however. If you don't kill a few plants from time to time you aren't trying hard enough as a gardener.

     I have been able to create a few of my meals using just ingredients from the garden. It's always nice to see the garden paying for itself.

Take care of yourself and each other...