Quarantine Menu and Food Shopping Tips

If you find yourself in the unfortunate situation of quarantining alone, having some healthy and delicious food on hand can bump up the reading on your happiness meter. With the recent explosion of grocery delivery services, you shouldn’t have to rely on canned and dried goods. Choosing a good delivery service and having a comprehensive shopping list are key to well-balanced and creative meals. 

Today is the last day of my 14-day quarantine imposed on travelers entering Canada. The experience of managing my food during this time brings a great appreciation for the value of a reliable food delivery service that provides high quality food. Up until the start of my quarantine, I have not ordered groceries online because I wasn’t confident that they can deliver freshness, quality, and suitable substitutions if my items were out of stock.

A Canadian friend had referred me to SPUD, a local delivery company in Vancouver. Their service has impressed me in more ways than one. They offer a wild selection of food including plant-based and gluten-free, high quality products such as local, organic and sustainable, and a reliable delivery schedule. This post is not about promoting food delivery services but SPUD may have converted me into a believer of online grocery shopping. I can shop anytime of the day and night – something to do when stuck at home, read food labels for ingredients and nutrition information – can enlarge font size on the screen for readability, see my total cost before the checkout, and discover new products. I may never go back to in-person shopping in the grocery store!

If you are an online shopper for apparel, you know it is really easy to spend too much money and still result in mismatched outfits. Online grocery shopping is the same. You can click away with adding food to your shopping cart and still end up missing ingredients to assemble some well-balanced meals. You can avoid wasting money and food with a planned menu and a well curated shopping list. 

I am sharing my 7-day menu and grocery list for the first week of my quarantine. This can serves as a template for weekly menu planning. Plan well, eat well, and stay well!

Grains:

Oatmeal

Organic Love Crunch Granola

Organic Ready-to-Bake whole wheat croissants, 6 heat-and-serve

Organic Corn Tortilla – 6” – 1 doz.

Roasted garlic & asiago sacchettini

Brown rice

Organic black soybean spaghetti (200 g)

Fruit:

Organic Gala apples – 3 lb. bag

Organic Mango – 2

Organic Black berries – 2 x 6 oz. box

Vegetables:

mushrooms – 1 lb.

Organic Avocado – 2

Organic Broccoli crown – 1 lb.

Organic Red Local peppers – 1

organic tomatoes – 1 lb.

Plant-based milk:

Unsweetened Almond milk – 1.89L

Organic coconut milk – 1 cam

Protein:

Pacific cod portion – 2 (4 oz. pieces)

Ocean Wise wild sockeye salmon portion – 1 (4 oz. piece) 

Organic medium firm tofu – 350 g

Organic eggs – 1 doz.

Roasted garlic & asiago sacchettini -350 g

Smoked Salmon & Dill quiche – 2 

Extras:

Baba Ganoush eggplant dip

Thai Kitchen Green curry paste

Organic Pasta Pomodoro

Breakfast

Granola with mango slices and almond milk

Oatmeal with chopped apple 

Scrambled egg tortilla wraps drizzled with pomodoro sauce

Whole wheat croissant stuffed with scrambled eggs and avocado slices. 

Granola with black berries and almond milk

Tofu scrumbled with apple wedges

Oatmeal with black berries  

Whole wheat croissant stuffed with scrambled eggs and avocado slices

Lunch

Smoke salmon & dill quiche with apple slices

Homemade tortilla chips with Baba Ganoush. Fruit salad

Whole wheat croissant sandwich filled with sliced hard-boiled eggs, tomato and avocado slices.

Mediterranean Fish taco – panfried sliced cod, topped with chopped tomatoes and Baba Ganoush

Sacchettini and red pepper salad (tossed with your favorite dressing)

Smoke salmon & dill quiche with tomato salad

Black soybean pasta salad with chopped mushrooms, tomatoes and red pepper, tossed in soy and sesame dressing.

Dinner

Green curry pan-fried cod with mushroom and black soybean spaghetti

Stir-fry tofu and broccoli with steamed brown rice

Roasted garlic & asiago sacchettini with mushroom pomodoro sauce

Thai vegetable curry (curry paste and coconut milk) with brown rice

Mushroom and red bell pepper pomodoro with pasta

Grilled salmon with sauté  broccoli and brown rice

Tofu and vegetable fried rice


Earth Day Plant-based Meal

In celebration of the 50th anniversary of Earth Day today, I am cooking a plant-based meal for dinner. With shelter-in-place, we have more meals together as a family so our food is central to our conversation at mealtime. This presents a great opportunity to talk to our kids about how our food choices impact the environment.

Working with the ingredients I have in my pantry during this COVID-19 pandemic has created opportunities to be creative! I know most people are stocked up with dried goods such as pasta, rice and canned beans because these items are as depleted in the grocery stores as toilet paper. Just because we are using these staples day after day, it doesn’t mean our diet has to be boring. Whether you are new to eating meatless or just looking for a fresh vegan recipe, I hope you will enjoy this tasty and nutritious bean dish made with one of my favorite spices from a well-loved spice shop in Oakland, California.

Braised White Beans and Greens with Harissa

Serves 3-4

Ingredients:

1 white or yellow onion, diced
2 cloves garlic, minced
1 teaspoon flake salt
¼ cup olive oil
3 tablespoons Harissa Paste or 1 tablespoon Harissa Powder
½ cup dry white wine
3 cups cooked white beans (such as cannellini), or 2 cans of white beans
2 cups vegetable stock
4 cups chopped greens, such as mustard greens, baby kale or spinach
Juice of half a lemon

Directions:

Heat oil over medium heat. When hot, add onion. Sauté until golden brown, about 7 or 8 minutes, adjusting heat as necessary to avoid burning. Add Harissa, salt and garlic; cook for an additional 1-2 minutes, stirring constantly, until fragrant. 

Add wine and simmer until reduced by half, about 2 minutes. Add beans, stock and a pinch of salt. Bring to a simmer and cook on low, covered, until the beans are becoming soft and creamy, about 20-30 minutes. If you like more of a stew consistency, smash some of the beans with the back of your spoon. Add greens and simmer until tender, about 5-10 minutes depending on the heartiness of the greens you use. 

Season with lemon juice, salt and pepper to taste. Serve with crusty bread.


Vegan Blueberry Lemon Muffins

I get excited about delicious vegan baked goods for many of the same reasons you do – healthy, environmentally friendly, and ethical. But the biggest personal reason is that my kids are seriously allergic to eggs. Yes, both my kids have the same allergies. The biggest challenge with an egg-free diet is avoiding hidden egg sources. Whether it’s buying a muffin or a bagel at a bakery, I always have to ask if it contains egg. Sometimes the bakery person will answer back “no, there’s no dairy”. Okay, there’s no milk products, but is there egg? It is very disappointing after much questioning about the ingredients and then have to walk away empty-handed. But with the tsunami of vegan bakeries appearing in recent years, it has changed this shopping scenario and boosted my grownup children’s happy meter.

Thinking back about 20 years ago with my first born, finding anything vegan was almost impossible except in a “natural food” store, if you were lucky enough to have one in your neighborhood. Over the years, I had to be quite creative in baking without eggs and finding various egg replacements. The recipe I am sharing with you is vegan, high in fiber and rich in monounsaturated fat. As you know, when you buy vegan baked goods, it doesn’t always mean they are healthy so I still like to do much of my own baking. Hope you enjoy these super moist and nutritious muffins!

Vegan Blueberry Lemon Muffins

1 Tbsp Lemon Juice

1 cup plant-based milk

1 Tbsp vinegar + 1 tsp baking soda (egg replacement)

1/4 cup olive oil

1/4 cup molasses

1 cup natural bran

3/4 cup whole wheat flour

3/4 cup all-purpose unbleached flour

1/3 cup packed brown sugar

1 1/2 tsp grated lemon rind

1 1/2 tsp baking powder

1/2 tsp baking soda

1 cup blueberries (fresh or frozen)

In bowl, stir lemon juice into plant-based milk; let stand for 1 minute to sour. Stir together 1 tablespoon of vinegar and 1 teaspoon of baking soda to make the egg replacement and add to bowl. Stir in oil and molasses.

In a larger bowl, combine bran, whole wheat and unbleached flours, sugar, lemon rind, baking powder and baking soda. Add milk mixture and blueberries; mix just until combined.

Spoon into nonstick or paper-lined muffin tins. Bake in 375F oven for 20-25 minutes or until firm to touch.

Makes 12 muffins.


Vietnamese Specialty Dish – Earth to Table

Hoi An, a charming ancient city on the central coast of Vietnam, is a foodie’s haven. The menu goes way beyond the ever popular banh mi and pho. It’s time to try something new! Three local dishes I had for the first time in my life were cao lau, white rose dumplings and fried wontons (not the Chinese version). They were all delicious but the highlight was the cao lau that I ate multiple times during my 5-day stay here. Wonder why?! It is because cao lau is truly unique to Hoi An and you can’t make this dish elsewhere without a native ingredient, unless you literally bottle it yourself.

Cao lau is a noodle dish with meat topped with fresh greens, bites of fried wonton, and the desired amount of spicy sauce. The noodles have a unique taste and a chewy texture. These flat noodles are yellowish and much denser than the average rice noodles because they are made with the water from Ba Le Well, the town’s ancient Cham water source. Cao lau is as core to the diet of the Hoi An people as croissants are to the French. You can find a bowl of Cao lau at every street corner, but the best was found at Miss Ly’s restaurant.

I was so impressed by this true example of the “earth-to-table” practice continuing for centuries in Hoi An! Following google maps, I set out to find this well. A posted sign pointed me down a little alley leading to the Ba Le Well.

The Ba Le well is a cold water well that is authentically preserved. It was built around the 10th century. It was constructed specifically as a vertical prism with a square bottom and built with big bricks. The well bottom was paved with a frame of four thick iron-wood boards that have two functions of protecting its bottom and filtering its water. Apparently the local inhabitants still use its water for their daily activities, as well as for cooking Hoi An specialties. 


Best Vegan Food in Cambodia – a recipe from the chef!

Finding good vegan food while traveling in developing countries appears to be a bit easier than ever before! With growing interest in veganism, more restaurants are advertising vegan options to attract travelers. Although meat is often used sparingly in many Southeast Asian cuisine and vegetable dishes are abundant, there’s no guarantee that you can find vegan suitable meals when you step into a Cambodian restaurant. If you are a pure vegan, don’t forget fish sauce and shrimp paste are wildly used in many vegetable dishes in Southeast Asia.

During my last 3 days in Cambodia, I ate in 3 very different styles of vegan restaurants that were all fantastic. The first and most notable one was Chamkar Vegetarian Restaurant in Siem Reap. The food, the setting and the hospitality were all fabulous. Since this is not a TripAdvisor review, I will only focus on the great food that I discovered. Once I learned that  the owner/chef, Nicolas, is French it became clear that French cooking techniques were infused into his dishes. The attention to detail that I love in French cuisine was on full display with the presentation of food as well. They claimed to use locally sourced fresh ingredients such as fresh coconut and I could truly taste the difference. The authenticity of the Khmer cooking with a French twist would be my best description of the food at Chamkar.  We had several dishes: Ratana’s spring rolls, Wedding day dip, Mad Eggplant Lovers (Grilled eggplant and loofah in coconut milk sauce and holy basil), Rediscovering Tofu (Stuffed tofu), and Chocolate cake with ice cream, drizzled with dark chocolate sauce. It’s impossible to pick one favorite dish but the one I would cook at home is the classic Cambodia dish, Mad Eggplant Lovers, which is so fitting for my daughter and me. Nicolas was kind enough to share his recipe (see below) with me when I asked so I hope you will enjoy it too. 

The second restaurant was Masala Dosa Street Kitchen, in Phnom Penh, serving a variety of nutritious dosa. Mmm….Indian street food in Cambodia, how odd, right? Surprisingly, this was a hit! The menu offers many international fusion flavors, such as Szechuan Dosa and Tom Yum Dosa. I chose to try the Eryngii mushroom & coconut cream dosa and it did not disappoint. Dosas are made with lentils & rice, naturally fermented, so no starch, no gluten, high protein and low fat. According to the owner, with roots in India, his mission is to create the healthiest food possible based on Ayurvedic principles. I highly recommend trying this restaurant for an extremely heathy and inexpensive meal.

Eryngii mushroom & coconut cream dosa

The third restaurant was Vibe Cafe, serving high caliber vegan food that you might find in California. It is definitely not a cultural experience but a welcome treat if you’ve been away from home for an extended period of time. For a brief moment, I forgot I was in Phnom Penh until I looked out the widow and saw the poverty on the back streets of the cafe. The food and drinks are all freshly crafted creatively and super yummy but be prepared to open your wallet just a tiny bit wilder. I had the Nourish Sandwich there because I was really missing some wholemeal bread after eating white rice and rice noodles daily for the past couple weeks. The sandwich had a beetroot hummus spread, filled with roasted pumpkin and almond feta, which created a tasty combination of flavors that made me wonder why anyone would need meat or cheese in their sandwich. If you want to try some of the recipes, you can find Vibe Cafe’s cookbook on Amazon.com.

Nourish Sandwich

I was truly inspired by the food I had in these 3 restaurants and can’t wait to expand my vegan cooking repertoire when I get home in a couple weeks.

Grilled Eggplant and loofah in coconut milk sauce and holy Basil

Ingredients for 1 serving

2 Tbsp vegetable oil

1/8 Onion

1 tsp Chili paste

1 tsp Palm sugar 1

Salt to taste

1/2 Tbsp Soy sauce

100 ml Coconut milk

1 Eggplant

50 g Loofah (may substitute with zucchini)

1 handful Bean sprout

1 handful Holy Basil leaf

1 handful Long parsley

1 Tbsp Fried Shallot

1 Tbsp Toasted Coconut

Instructions

STEP 1

First toast the dried coconut in a pan on low heat. Stir it constantly in order to prevent burning. Stop fire when the color is getting golden brown.

STEP2

Put the eggplant on the grill ( BBQ or gas) for 5 min turn over after 2 min. Remove from fire when the skin is slightly burned. Cool down for a while.

Meanwhile prepare the other vegetables. Chop onion finely. Peel the loofah and cut in slice.

STEP 3

Heat vegetable oil in a pan then fry onion for 1 min. Add loofah, chilli paste, palm sugar and stir again, then add coconut milk and salt. Peel the eggplant and cut into bite size then add eggplant, bean sprout and stir 30 seconds (add little water if too thick). At the end, stir in Holy basil for few second 

Remove the pan from the heat, transfer to a plate and serve immediately topped with deep fried shallot, shredded long parsley and toasted coconut.


Vegan Food – Trick or Treat?

Plant-based diet is all the rage but is it healthier for you? There is no argument that eating less animal products is better for your body and for the planet. For years I have been advising the general public, eating a typical North American diet, to reduce meat intake and use meat as a condiment rather than the main focus of their meal. For some, my husband included, it is easier to go cold turkey and avoid meat altogether rather than tease the taste buds and be left feeling unsatisfied. The craving for the flavor of “meat” combined with the desire to go meatless has fueled the surging popularity of meat alternatives in grocery stores and restaurants, including fast food chains.

Tricks

The plant-based food space grew 11% between 2018 and 2019 to $4.5 billion in the US which provided more options and also more confusion than ever for consumers. Have you noticed the growing number of plant-based milk, such as soy, almond, cashew, rice, and oat milks, on your grocery shelves? It can certainly be tricky to find vegan foods with the same nutritional profile as the animal products you are replacing. I recently replaced cow’s milk with almond milk and realized that I now only get 12.5% of my usual amount of protein (1 gram of protein in 1 cup of almond milk rather than 8 grams of protein in cow’s milk). That means I need to adjust my diet to eat other high protein foods to make up the deficit. Not easy to do without some nutrition knowledge and meal planning skills!

Plant-based foods designed to replace milk, cheese, and meat often have a lengthy list of ingredients and full of fillers. Have a look at the 18 ingredients in a Beyond Burger: water, pea protein isolate, expeller-pressed canola oil, refined coconut oil, rice protein, natural flavors, cocoa butter, mung bean protein, methylcellulose, potato starch, apple extract, salt, potassium chloride, vinegar, lemon juice concentrate, sunflower lecithin, pomegranate fruit powder, and beet juice extract (the beet juice give the burger its meat-like “blood”). Pretty scary! If you are interested in a complete nutritional comparison between a Beyond Burger and a regular burger, check out this article  in Good Housekeeping. It’s clear that plant-based foods can be highly processed and may not be the healthy alternative we think we are eating.

Treat

Eating a vegan or plant-based diet is not just about avoiding animal products or eating meat look-a-likes. It is about eating an abundance of fruits, vegetables and whole grains. Now, that’s a treat for your health!!!

Plan the main event of your meal around “meaty” vegetables such as mushrooms, eggplant, and squash.  This will easily increase your daily vegetable servings. Consuming enough fruits and vegetables as part of an overall healthy diet reduces the risk of many chronic diseases, including cardiovascular disease, type 2 diabetes, some cancers, and obesity. The 20152020 Dietary Guidelines for Americans recommend that adults consume 1.5–2.0 cup equivalents of fruits and 2.0–3.0 cups of vegetables per day. These goals are much more attainable on a plant-based diet.

The best vegan food comes in its natural form. Nuts, seeds, and legumes are never processed and provide a signifiant source of protein and fiber. Many research studies have shown that the high fiber content in some nuts and legumes is good for your gut bacteria and provides protection to the gut lining and creates a healthier microbiome. The gut microbiome plays a vital role in helping with digestion and benefiting your immune system and many other aspects of health.

Another great source of plant-based protein is whole grains.  Whole grains have much more fiber, B vitamins, and iron than refined grains. Experiment cooking with some of the high protein grains such as quinoa, spelt, kamut, amaranth and millet, just to name a few. Their names may sound intimidating but they boil a lot like rice – just follow the cooking direction on the package and you can’t go wrong. To maximum your nutrition at each meal, learn to combine grains with legumes for complementary protein.

Meat is not necessary a villain. But in a culture where meat consumption is excessive and climate change is a concern, it is definitely a treat to have the food pendulum swing in favor of vegan food.

 


Cauliflower Rice Risotto with Portobello Mushrooms

There are many reasons why cauliflower rice is so popular. It is super easy and fast to cook, and most of all, super nutritious! What better than a substitute for starch, either as a rice or a pizza crust, that you can eat guilt-free because it is ultra low cal and low carb. At the same time, you are banking your daily servings of vegetables without even trying.

In most dishes that use rice, you should be able to substitute with cauliflower rice. Just be aware that cauliflower will not have the starchy texture and mouth-feel that you get with white rice. without the starch, you will notice that cauliflower rice doesn’t absorb sauces as well and nor does it give a creamy texture, as in the case of risotto. That said, I was very excited with how my cauliflower risotto turned out last night and I think you will like it too!

Mushroom Cauliflower Rice Risotto

1 small head of cauliflower (2 cups riced cauliflower)

2 Tbsp olive oil

1/2 chopped onion

1 chopped Portobello mushroom cap

1/4 cup vegetable broth or white wine

Salt and pepper

Directions

  1. Use a cheese grater or a food processor to grate the head of cauliflower. You can also buy riced cauliflower in most large supermarkets.
  2. In a large pan, heat the olive oil over medium heat.
  3. Sauté onion in olive oil.
  4. Add mushroom to pan and cook until tender.
  5. Stir in riced cauliflower and vegetable broth or wine, and cook for 10 minutes.
  6. Season with salt and pepper. Option to add Parmesan cheese if you are not a vegan.

 


Truth about Turmeric

Turmeric really doesn’t need much introduction these days. For those who don’t do much cooking, it is a bright yellow spice commonly used in Indian cooking. If you are wondering what business turmeric has in finding its way into our lattes, it is because of its super food status in culinary medicine. Turmeric has potent antioxidants and anti-inflammatory effects which can potentially prevent and treat arthritis, cancer, heart disease and diabetes.  As a food enthusiast, I am no stranger to cooking with turmeric but I am curious whether drinking a cup of turmeric tea latte per day (a.k.a Golden Milk) will keep my knee pain away.

The medicinal effect of turmeric is attributed to its active compound, curcumin. It has been used to help prevent ailments for generations in Asia. Research indicates that you need to get 500 to 1,000 milligrams of curcumin per day for an anti-inflammatory effect. The average Indian diet provides around 60-100 milligrams of curcumin (2,000-2,500 milligrams of turmeric) per day. In other words, you would need to consume more than 10 times the amount of turmeric than what’s in a typical Indian diet. The truth is that it is not easy to get a therapeutic dose of curcumin without some supplementation. However, if you decide to take on the challenge with eating real food for your curcumin,  keep in mind that you will need to add at least 2 1/2 Tablespoons (17 grams) of turmeric a day in your diet to get 500 milligrams of curcumin. Also, curcumin is not easily absorbed and it needs to be combined with fat and black pepper to enhance its absorption. I am sharing my recipe of the Oven Roasted Turmeric Cauliflower that is super easy and delicious with an abundant amount of turmeric. Cauliflower is naturally high in antioxidant so this packs an extra anti-inflammatory punch.

Along with boosting curcumin in your diet to flight inflammation, it is beneficial to avoid inflammation inducing foods – sugar, high-fructose corn syrup, artificial trans fats, refined carbohydrates, processed meats, and alcohol – at the same time. This is a good way to double down on the battle against inflammation!

Cauliflower

Oven Roasted Turmeric Cauliflower

1 large head of cauliflower

1/4 cup Olive oil

2 Tbsp turmeric

1/2 tsp salt

1/2 tsp pepper

  1. Preheat oven to 425F.
  2. Cut cauliflower into florets and put on a rimmed baking sheet.
  3. whisk olive oil, turmeric, salt and pepper in a bowl and drizzle over cauliflower to coat pieces.
  4. Roast cauliflower in oven until tender and slightly brown for 15-25 minutes, turning halfway.

 

 


Eat Smarter, Live Longer

As I was cleaning out my stash of food magazines, I came across the 2017 issues of Food & Wine. Many of its recipes I have not tried as I was on overdrive with work during that time. The February issue was entitled “Eat Smarter Live Longer” which grabbed my attention. It is comforting to know the plant-based food trend hasn’t changed much in the last couple years and I am still on the right track as a smart eater. In hopes of influencing my meat-eating husband in the right direction, I made the Chickpeas and Kale in Spicy Pomodoro Sauce from the magazine. When I served it at lunch today, he said “I thought some bacon would be great in this until I tasted it and realized it doesn’t need it at all.” This is a recipe for 4 and just the two of us polished it off. I think this says it all!

This recipe was created by Chef Missy Robbins of Brooklyn’s award-winning Lilia restaurant who took an age old Italian classic, pasta al pomodoro, and made it gluten-free by replacing pasta with chickpeas. Then she added kale, one of the healthiest greens of the 21t century to pump up the nutritional quotient. No wonder Food & Wine named this recipe one of their top 40. Below is the recipe from the February issue of Food & Wine magazine. For more healthy food ideas, check out my Instagram @healthydigz.

How to Make It

Step 1

In a large saucepan, heat the olive oil over low heat. Add the garlic and cook, stirring occasionally, until very fragrant 
but not browned, about 5 minutes. Add the tomatoes, fennel seeds, crushed red pepper and a generous pinch of salt. Cook over moderately low heat, stirring occasionally, until the tomatoes break down and 
the sauce is thickened, about 25 minutes.

Step 2

Stir the kale into the sauce and cook over moderately low heat, stirring occasionally, until wilted, about 3 minutes. Stir in the chickpeas and cook until heated through, about 3 minutes. Season with salt. Spoon into bowls and garnish with torn basil 
and marjoram leaves. Top with finely grated pecorino and serve hot.