The Low Income Locavore Year is Over

Mark and I finished our year eating local on a low income.  Unfortunately I lost track of some of the food purchases for the past two months.  For the 301 days between June 3rd, 2010 and March 31, 2011 we spent a total of $3,267.35 which is an average of $5.43 per person per day.  A couple with maximum SNAP benefits (food stamps) would receive $6.11 per person per day.  Therefore it is definitely possible to eat healthy, local food on a tight budget.  Plus with the exceptions we made it was really quite easy to do.  We allowed ourselves to eat non-local food if we invited out or to friends homes, so as to not socially exclude ourselves.  We also had the "millennium rule" for buying food, which allowed us to buy food that has been traded for more than 1,000 years (spices, grains, cheese, etc.), although we tried our best to source those things locally as well.  

To have fruits and vegetables year round we froze them last summer and we had plenty to keep us fed all winter.  Squash, potatoes and onions were kept in the basement, although we did run out of onions early.  We made all of our bread and pasta.  During the year my health improved, as indicated by my cholesterol levels which changed for the better (Mark did not have his tested).  Our weights stayed the same.

It was a great year, I think the tastiest one yet.  People have been asking me "are you going to continue?" and the answer is ABSOLUTELY!! with the occasional seafood purchase and an avocado every now and then. However, Mark got a job!  As a result we can't consider ourselves "low income" anymore.  So here's my new blog: Locavore for Life.  It's going to have everything from this year uploaded and I'll keep adding new recipes and tidbits to it.

Thanks for following my blog for a year!!!  It's been a great adventure!

Unexpected Health Benefits of Eating Local

My cholesterol levels changed for the better!  Since my cholesterol tends to run a little high I get checked every year.  In the past my bad cholesterol (low density lipoprotein) tends to be a little high and my good cholesterol (high density lipoprotein) has been low (as you can see below in 2010).  This year when I got tested I was pleasantly surprised to see that my numbers have reversed.  My good cholesterol went way up and my bad cholesterol went way down and now I'm back in the normal range.  Since my exercise habits have not changed dramatically I think the difference can be attributed to the local food I've been eating.

Name	Standard Range	2/17/2010	5/19/2011
Low Density Lipoprotein	<129- mg/dL	126	96
High Density Lipoprotein	>59- mg/dL	58 L	79
Cholesterol	<200- mg/dL	201 H	197

Easter Eggs Goldenrod

This is a great recipe for Easter breakfast/brunch or for anytime when you have a bunch of hard boiled eggs.  I made a smaller batch, but the recipe can easily be doubled or tripled.  The basis of this recipe is a simple roux.

Eggs Goldenrod
Makes 2 large portions

4 hard boiled eggs
3 tablespoons of butter
3-4 tablespoons of flour
~1 1/2 cups of milk
salt to taste
white pepper to taste
1/2 teaspoon of garlic powder (optional)
4 slices of toast
chives for garnish (optional)


Peel the hard boiled eggs and separate the yolk from the white.   Put the yolks in a small bowl and use a fork to break into small pieces.  Coarsely chop the whites.  In a saucepan heat the butter until melted and bubbly then slowly add the flour until it makes a thick paste with the butter.  Add the milk a splash at a time, each time stirring until the milk is completely incorporated into the butter and flour.  Stop adding milk when it reaches the desired consistency (thick but not too pasty).  Then add the salt and pepper and garlic powder (if desired).  Stir in the egg whites.  Pour on top of toast.  Sprinkle egg yolks on top along with chives (if desired).

Blueberry Rhubarb Tart

I have a bunch of frozen blueberries and rhubarb in the freezer from last spring so I made this dessert with them. The tart crust recipe can be found here:

http://www.epicurious.com/recipes/food/views/Tart-Shell-105760

For the custard filling I cheated a little and used Bird's custard powder with local milk. For the blueberry rhubarb topping:

2 cups chopped rhubarb

1 cup blueberries

1/2 cup water

sugar to taste

Simmer rhubarb, blueberries, water and a few tablespoons of sugar until thickened. Add more sugar if necessary.

Irish Corned Beef and Cabbage

In celebration of St. Patty's day I made some homemade corned beef and vegetables. They turned out fantastic! I followed this receipe to the t, and it was perfect:

http://www.epicurious.com/recipes/food/views/Homemade-Irish-Corned-Beef-and-Vegetables-241623

I bought the brisket from Horizon View Farms at the Pittsburgh Public Market. I got a rutebega from a farmer's market when I was visiting Philadelphia. The potatoes and carrots came from the Penn's Corner Farm Alliance monthly farm stand. I bought the cabbage and turnips from Clarion River Organics, also at the Pittsburgh Public Market. I highly recommend this dish for next St. Patty's day or anytime you want to get in touch with your Irish side.

Creamy Mushroom Linguini

This is definitely one of the yummiest recipes I've made in a while and one of the least healthy (but it's just so good)!

2 tablespoons butter

2 tablespoons olive oil (more if mushrooms look dry)

1 pound crimini mushrooms, cut into slices
1/4 pound shiitake mushrooms, cut into slices
2 cloves garlic, minced
1 tablespoon flour
1/4 cup white wine
1 cup cream
2 cups romano style cheese (I used a local romano style cheese called Tye from Hidden Hills Dairy)
1 pound fresh linguini (or 1 box)

Bring a large pot of water to a boil.  In the mean time saute the mushrooms in the butter and olive oil until tender (about 8 minute).  After about 4 minutes add the garlic.  Once mushrooms are tender and garlic is fragrant sprinkle the flour over the mushrooms, then slowly add the white wine. While the white wine is cooking start cooking your fresh pasta (start sooner if using dry pasta). Once white wine has reduced a little (about 4 minutes) add the cream.  Drain pasta then return to pot.  Add sauce to pasta in the pot then add 1 1/2 cups cheese and toss until evenly coated.  Top with the extra cheese when serving.

Mark's BBC Soup (Beer, Bacon and Cheddar)

Makes 6 to 8 servings, good for leftovers!

Ingredients (to make a chunkier soup, add ½ cup to all veggie amounts)

1 cup chopped celery or 2 tablespoons celery flakes

1 cup chopped carrot

1 cup chopped onions

1 teaspoon dried thyme

6 tablespoons all purpose flour

3 cups chicken broth

3 cups milk

2 cups cheddar or sharp cheddar cheese shredded

12 ounce beer – lager or ale works nice

3 – 5 potatoes (according to how much you like potato, peeled (if desired), and diced

½ to 1 pound bacon (½ if less desired, 1 if more), chopped into 1/2 inch pieces

Chopped fresh parsley for garnish if desired

Salt and Pepper to taste

Preparation

            In large saucepot saute bacon, celery, carrots, onions, and thyme until veggies begin to soften and bacon is cooked.  Sprinkle flour over veggies and stir for 2 minutes.  Gradually stir in broth, then milk, then beer.  Add potatoes and bring to a boil.  Reduce heat and simmer until potatoes are tender.  Add ½ cup of cheddar at a time while stirring until cheese is melted and smooth.  Once all of the cheese is added, stir in the bacon.  Salt and pepper to taste (hot sauce optional) and parsley to garnish if desired.

Locavore Update

We are about 9 months into our local eating adventure.  We still have plenty of local meat and veggies in the freezer.  In addition we have about 10 onions, 15 squash, 5 heads of garlic, 4 jars of jelly, and lots of relish from the fall.  We were lucky to discover the Penns Corner Farm Stand which has a monthly order of local food year round.  So from them we have access to local apples, garlic, potatoes, carrots, and even lettuce in the winter time.  At the East End Co-op we can buy local milk, eggs, cheese, and yogurt.  We also buy dried goods from them, such as lentils, flour, and beans.

All in all, we are certainly not suffering from lack of food, or even from lack of food choices.  I've also been very impressed with the quality of the food we froze.  I thought that freezing would compromise flavor and that it would taste like the stuff in the supermarket frozen section.  However, it tastes just like it did before I froze it.

I have also been keeping track of our food purchases, including the occasional dinner out with friends.  I also subtracted the days that we spent home for the holidays, during which time our family provided meals.  Since June 3rd we have spent about $5.75 per person per day.  That is less than the amount that SNAP food benefits (food stamps) would provide for 2 adults.  So despite what so many writers have claimed, it seems that it is possible to eat cheaply and sustainably.

Frittata Recipe

Frittatas are a quick, easy and healthy lunch or dinner.

Frittata 

Servings: 3-4

2 potatoes, peeled and chopped into bite sized squares

1 medium onion, diced

1 tablespoon oil

1 cups of frozen or 2 cups fresh spinach, kale, swiss chard (or any other green veggie)

4-5 eggs, scrambled

In a 10 inch frying pan heat oil and fry potatoes until lightly browned then add onions and saute until translucent.  Next add veggie and saute until wilted or thawed.  Finally add eggs and cover frying pan with a lid.  When the bottom is browed it is done.  If it still appears a little runny on top put it under the broiler for a few minutes.  Put a plate upside down on frying pan and flip over quickly before serving.

Adapting Your New Year's Resolutions

Today one of my friends told me about her New Year's resolutions, and I told her about my "Green Resolutions".  I realized that they can easily be adapted to be one in the same.  Isn't it convenient that ways to help the environment can help you too?!  Here are examples of two common resolutions with ways to also make them eco-friendly below:

To save money:

• Eat seasonally (Food that is in season and local grown tends to be cheaper than food shipped from all over the country)
• Cook (By eating at restaurants less, you'll save lots of money.  By not buying processed foods, you'll also save money)
• Conserve water (Decreases water bill)
• The following require some initial investment, but you'll save money in the long run:
• Replace bulbs with CFL bulbs (Decreases electric bill)
• Gett a programable thermostat (Decreases natural gas bill)
• Improve insulation (Decreases natural gas bill)

To lose weight:

• Bike or walk instead of driving
• Eat local food (Which prevents you from buying highly processed foods or snack foods)
• Eat less meat (Which means eating more veggies and less fat)
• Watch less TV (Which means engaging in more active activities, or at least activities that require your brain so you are less likely to experience food cravings.  But since you'll be eating local food you won't have any Cheetos laying around the house anyway)
• Cook (By cooking your own food you know exactly what's in it, therefore ensuring that you are always eating healthy food)

Potato Corn Chowder

Potato Corn Chowder

1 tablespoon oil

1 medium onion, diced

1 clove garlic, minced

1 teaspoon crushed red pepper

5 cups chicken broth

4-5 medium potatoes, peeled and cut into 1 inch cubes

2 cups frozen corn

Saute onion in oil until almost translucent then add red pepper flakes and garlic and saute until fragrant.  Add chicken broth and potatoes.   Bring to a boil and cook until the potatoes are tender.  Use a hand masher to mash the potatoes in the broth.  Add corn cook another 3 minutes then serve.  Add salt and pepper to taste.  Garnish with pepper-jack cheese and chives.  (Penzey's spices sells freeze dried chives that are great when chives are out of season).

New Year's Day Hoppin' John

This recipe is said to give you good luck if you eat it on New Year's Day. Adding greens (like collard greens or kale) or serving it with cornbread is supposed to give you wealth in the New Year.  If you eat it as leftovers the next day you get even more good luck.  It's healthy enough that it certainly can't hurt to try it!   There are a lot of variations on this recipe, but here's the one I used:

Hoppin' John

Serves: 6 adults

2 cups dried black eyed peas, soaked in water the night before

1 medium onion, diced

Approx. 1 1/2 cups of leftover ham or 4 strips of bacon cut into pieces

1 bunch collard greens or kale cut into small pieces (optional)

2 cups rice

After the peas have soaked overnight cover with water in a pot, bring to a boil and simmer for 1-1 1/2 hours until tender.  About 15 minutes before the peas are done cook the rice in 4 cups of water.  When peas are done cooking drain them, reserving about a 1/2 cup of liquid.  If using bacon add bacon and onions and cook until bacon is crispy.  If using ham saute onions in about a tablespoon of oil until translucent, then add ham.  Next add collard greens (if using) and cook until wilted.  Add cooked peas and 1/2 cup liquid.  Bring to a boil then serve over rice.  Season with salt and pepper.  I also like to add hot sauce.

Green Resolutions

Each year Mark and I are trying to some extra things to help the environment by reducing our carbon footprint.  Here are some past resolutions we've made (and so far kept) along with this years.  By taking small steps to help the environment it becomes more manageable and less overwhelming.  Every little bit counts!

2009
Change all the light bulbs in the house to CFL bulbs
Improve the insulation in the attic
Insulate hot water pipes
Get a programable thermostat to reduce energy use when we're not home
Bring reusable bags for shopping

2010
Eat local as much as possible
Eat less meat
Use washable cloth napkins instead of paper
Use rags instead of paper towels
Start composting
Add low flow faucets and toilet during home rennovations

2011
Improve water conservation
Ride our bikes to run errands on weekends
Watch less TV/use computer less for entertainment.  Instead: play board games, cards, puzzles, cook
Bring small reusable bags for bulk foods

Make Your Own Bagels

Bagels

Makes 8 bagles

2 tsp dry teast

1 tablespoon sugar

1.25 cups warm water

1 cup whole wheat flour (or use white)

2.25 cups white flour

1 tsp salt

Oven temp: 425

Bake time: 20 minutes

• Mix 0.5 cup of the warm water and sugar then add yeast to dissolve for about 5 minutes.  In the mean time mix flour and salt in a large bowl.  Add yeast/sugar/water mix to flour.  Add remaining water until the dough is firm and moist, but not too wet. 
• Knead dough on a floured surface, until dough is smooth and elastic, at least 10 minutes.  Lightly oil a bowl then add the ball of dough to the bowl and cover with a towel.  Let rise for 1 hour until doubled in size, then punch down and let it rest for 10 minutes.  
• During this time fill a deep frying pan, or a large saucepot with about 2 inches of water.  Put it on the range to boil.  Preheat the oven to 425. 
• Cut the dough into eight pieces, then form each piece into a ball.  Use your finger to make a hole in the middle of the ball then spin the ball around your finger in order to increase the size of the hole.  The hole should be a third of the size of the bagel's diameter. 
• Place the bagels on a lightly oiled baking sheet and cover with damp cloth for about 10 minutes.  
• Add the bagels to the boiling water for a total of one minute.  Flip the bagles after 30 seconds of boiling.  Put boiled bagels back on the lightly oiled baking sheet.  
• Bake at 425 for 20 minutes, until golden brown.  Cool on a wire rack.