Food On The Go

Humans are eaters and snackers. We are also goers, meaning we're always moving somewhere, usually to and from work, usually in traffic.what happens when hunger comes along for the ride? Try sensible snacking.

A commuter's' best friend isn't his or her traffic app. It's their sandwich baggie . This little square can hold everything and anything. It's great for meals on the go and snacking. Many of us wind up eating breakfast on the road. There's not even time to stop for a coffee and doughnut or a breakfast sandwich. Put some granola into a baggie for a quick meal. Another idea is a healthy cereal like Mom's Best Cereal  which comes in a variety of flavors.They're made with whole grains and cane sugar - not refined. It's a good alternative to all those over sugared brands. Of course the best breakfast on the run is any piece of fruit. Bananas are the best They're easy to pack - you don't even need a baggie. -and chock full of vitamins and potassium. One is filling enough and will get you through to possibly or the first coffee break at eleven AM. Apples and pears are also good choices.. because they too are filling. Apples are higher in calories so if you 're watching your weight, stick with the pears.One is only eight six calories. Both can also be used as snacks when on a Saturday morning run to the soccer or baseball field or while running weekend chores.

That sandwich baggie can come in handy for lunch and snacks. Many people like sales reps and technicians have to eat on the road. Again you can go the fast food or deli route however that can get old quick. Then there's all those calories. Hamburgers and heroes are tasty but they're fattening. Salads and soups are great but messy and distracting when eating on the road. Try a healthy sandwich made with whole wheat or multi grained bread. and lean cold cuts.The best bet on the last is getting them from your supermarket's deli counter. Get freshly sliced roast beef or turkey . For an even neater sandwich try a wrap. You can swaddle in some lettuce or tomatoes along with a squirt of ketchup or mayo. Also have some savory snacks on the ready too. These come in handy on the drive home when you're hungry and stuck in traffic. Think Pepperidge Farm goldfish or pretzels.The pluses areboth nibbles are low in calories and not as greasy as potato chips.They're a nice way of staving off hunger and again they're also perfect for those Saturday afternoon runs or  Sunday's road trips. Fruit, too is good here  along with raisins, nuts or seeds like sunflower or pumpkin. They keep you satisfied until you reach home and a hot meal.

Hunger hits at any time - evne drive time. Be ready when you;re on the road and want to nibble or nosh. Have a sandwich bag filled with fruit or crackers, sandwiches or cereal to make it easier

Stuffed: From Empenadas To Pasties

Stuffed foods are always fun foods. How many times have we bit into a pasty and enjoyed the savory  middle.Or sunk our teeth into a Jamaican patty, relishing the mixture of spices and beef. They're a wonderful marriage of crusty shell with flavorful stuffing.

Meat and vegetable pastries are nothing new. They have been around since the 1200,s and were even given a Royal Charter from Henry III of England, The recipe was part of an early cookbook, LeViander while another cookbook from 1393 offered a recipe for meat pies or pastes stuffed with venison, veal, beef or mutton.Pasties are part of the Cornish culture in southwest England, where miners used to take them for their lunches as they descended into the surrounding tin mines. These mini meat pies are known for their flaky crusts, made of a short crust dough and delicious fillings of skirt steak  and lamb, using mixed with mashed potatoes and onions. There are also vegetable ones stuffed with swede or turnip along with potatoes or onions. It spawned the Jamaican beef patty when the English took over the island. There it got a redoing thanks to the inclusion of  cumin and curry along with the ultra fiery taste of the Scotch bonnet pepper. The crust, still in the traditional "D" shape color became a rich golden hue thanks to adding either egg yolk or turmeric.Jamaican home and professional chefs expanded the variety by including seafood such as lobster and shrimp along with pork and soy.

Latin and South Americans have their own version , the empenada first made in the Galacia region of northern Spain and Portugal around the time of the spice trade .The name comes from the Spanish word empanar to wrap or coat with bread.It is the Argentinians who elevated the recipe to a high art. The crust is a mix of wheat flour and beef drippings,similar to Yorkshire pudding while the fillings vary from province to province. Fillings range from typical such as chicken and beef to raisins, boiled eggs and olives. Some also have ham or sweet corn inside too and they can be either baked or fried..There are special ones for Lent and Easter filled with tuna and fish. The Arabs have something similar in fatayer.,Its' spinach and onion filling is spiked with cumin. Arab cuisine is also responsible for the Indian samosas. These delights were introduced to the Indian subcontinent around the 1300' to 1400s. from traders. They are also called shingaras in East India and are fried to a crunchy, golden crisp. Both pies are filled with peas,potatoes,onions and almonds along with chutney and yogurt.

Whether it's pastie or empenada or samosa,  a meat or vegetable pie s a great treat. Have it for a snack or as a light meal with a salad. They're flavorful and fun.

Homemade Hydration

Flavored waters  are  big things nowadays. Just plain H2O seems naked without some hint of fruit or mint. Yet they can be costly , especially if they're always on the grocery list. The solution? Make your own.

The best water comes from the tap - surprisingly, especially if you have a filter. It's very wise to install a Brita or a Pur nowadays, thanks to stories of lead in  pipes. To be honest , any town could be next to have tainted water so it pays to install some kind of filtration system . Another less expensive idea is buying your supermarket's in house brand of bottled water. It tastes the same as the more expensive national brands  but at a cheaper cost.Now comes the fun part - the infusions.It pays to get an infuser because you can make some a wide variety of flavors using fruit and herbs.There is the Bobble, which is only $14.95 and comes in a vast array of fun, poppy colors.Another option is a muddler, a cross between a giant swizzle stick and a pestle. They're usually stainless steel and found more behind bars. Yet they're instrumental in crushing any kind of berry or herb for infusing. Suppose you want apple or pear infused water.? This is where it pays to have mason jars with secure caps. The fruits should be sliced wafer thin and then placed in a jar with cold water. Keep the jars in the fridge for about four to five hours  before drinking. Unlike  with berries and citrus , it does take a while for the water to be infused.

One of the best aspects of making your own flavored waters is coming up with favorite combinations along with experimenting. Some people just prefer a light , fresh taste such as lemon or lime, This is a nice refresher , especially when we head into the summer months. Nothing beat a chilled citrus water on a hot day. You can also try oranges or even the smaller more flavor packed Halos for a different spin .Remember to cut the slices in half to allow the juice to seep into the water. Berry flavored water is a lovely way to end a barbecue that was heavy on meat and spices. Use a muddler to crush blueberries or blackberries along with strawberries.You may want to use a fine cheesecloth to filter out any seeds for a smoother drink.The great think about  making your own flavored waters is thinking outside the box. You can try watermelon balls for a sweet change or pineapple  chunks for a more tropical flavor. Herbs can also play an important part. Basil leaves give water a sweet, herbal taste, refreshing for a day at the beach or after running. Any kind of mint, from spearmint to peppermint is a cool addition to iced water. If  you want stronger flavors , think rosemary and oregano, as great boosters for a morning run slug.


Flavored waters are not only hot right now but refreshing. They're easy and fun to make. Get an infuser and a muddler and start creating.

Granola Fun

Homemade granola is not only fun to make but fun to eat. Of course , it can kick start the day but it's also good sprinkled on vanilla ice cream or made into bars.It can also be turned into clusters for healthy snacking too. It is versatile, going from breakfast to snack in no time.

Melissa Clark wrote about her recipe for it in Wednesday's New York Times Food section. It is a fancier recipe than the basic granola one. Hers is very flavorful thanks to the addition of  ginger and cardamon. Most start with cinnamon and brown sugar for taste and nuts and dried fruit for color and texture. Oats are the most important ingredient and  again  most recipes call for rolled oats ( never use instant)The liquids or binders are usually a mix of vegetable oil and honey. Ms Clark uses out of the box ones such as olive oil and coconut oil. Olive oil is a healthier choice and it's up to the home chef to use it instead of any other oil Some granola cereals have clusters which is a big selling point for a lot of cereal lovers who want crunch. Home chefs usually use egg whites which does bind but the result is a brittle sticky glob instead of a light crunchy nibble.To achieve this the oats and coconut are ground into a flour that becomes a paste when water is added. Ms. Clark wanted something more flavorful so she added coconut milk. which gives it a very mild sweetness. Almond milk can be subbed in too.

One good thing about homemade granola is that it can be customized to suit your family's tastes.Almonds can be added in or not. Chocolate chips can replace walnuts. Even Ms. Clark's recipe can be tweaked to suit many different tastes. Hers is loaded with seeds such as pumpkin and sunflower but one can be eliminated while the other is doubled. For a healthier spin try chia seeds which are high in calcium and manganese. Flax  seeds can be added too for a boost. These have a slightly nutty flavor that can add to the mix. Dried fruit is another granola must .It gives extra sweetness and more flavor.. Ms. Clark's recipe calls for coconut flakes but you can add anything from dried cherries to dried apricots to raisins to create a healthy , nutrient packed breakfast. Once you've mastered the basic recipe you can start on bars. Granola bars are fun and perfect for anything, from beach days to sports events.They're a cross between a cookie and granola, thanks to the addition of flour , baking soda and butter. The last can be replaced with vegan non dairy butter for a healthier bar. Semi sweet chocolate chips can be added along with nuts or sub in the chocolate with dried cherries or almonds.

Granola is a fun and healthy food to make. You can stick to the basic recipe or go wild and creative with seeds, nuts and dried fruit. The end result is a tasty treat that's good for you and tasty too.

Fava Beans A Taste Of Spring

The season brings about a plethora of fresh tastes, letting us know Spring is here. The fava bean is one of those.Its' "green" flavor makes it perfect for everything from soups to pate.They're definitely a great addition to barbecues and al fresco dining.

David Tanis knows this and wrote about them in his City Kitchen column in yesterday's New York Times Food section.This is the time for  them,late spring, and they are tender enough to eat with the pods still on.Fava beans should be incorporated into the diet. They are high in folate and manganese as well as being rich in dietary fiber.The beans are a staple in the Mediterranean diet and figure prominently in Italian, Greek and Spanish cuisines.They are great gracing a minestrone or in salads, thanks to their creamy texture and slightly nutty flavor.The only bad thing about them is ridding them of their pods.It's a tedious chore as Mr. Tanis can attest to. You can avoid this by getting immature pods with no beans inside. These outer coverings can be grilled and are just as versatile as the mature pods and can be grilled over coals or served a la plancha ,cooked on a griddle. They can also be stir fried in a hot work too along with being added to a Spring vegetable soup.. Peeling the older ones is tedious but worth it . Make the work easier by employing the family to help out and doing the day before using is a big help too.

Mr Tanis gives a lovely recipe with the beans being mashed on toasted baguettes slices. The beans have a silky texture that makes them wonderful as a kind of pate. He adds garlic cloves and red pepper along with rosemary. The pepper can be omitted if considered too hot. Try freshly ground black pepper instead. The beans  are first dropped into boiling water and then they're plunged into ice water. They have to be skinned when cooled and this is an easy task.Pierce the skin with  your thumb and then slip it off. These can be prepared up to a day in advance if you don't have the time to do it the day of.The fava beans are then sauteed in olive oil in a skillet over a medium hot heat.  They should be cooked for only a few minutes  but not browned. A half cup of water is added  and then the beans are simmered until softened. Do this for about ten minutes or until most of the water has been cooked off.You can use a potato masher (preferred) or a wooden spoon to roughly mash the favas.Return them to the stove  and cook on a medium heat. This is the time to add the pepper and rosemary along with a little water if the mash is too much. Transfer the bean mash to a warm bowl as you prepare  the baguette slices.Smear a tablespoon or more on each slice. You can drizzle some olive oil and a light sprinkling of sea salt on them if you want.

This is the time of year for fava beans. Make them in a tasty pate or add to  a Spring vegetable soup. They are a great addition to any dish.

Aquafaba The New Game Changer

Something exciting has happened in the food world and we have the chickpea to thank for it. Actually we have the liquid that surrounds it  for this new discovery. With it , vegans now can expand their diets to include everything from meringues to mayo.

Jane Black wrote about this breakthrough in today's New York Times Food section It started with Goose Wohlt, a software engineer from Indiana and recent vegan who was in charge of the dessert for his family's Passover seder. He wanted to create a meringue however , as any vegan home chef will tell you, is impossible. Replacing the egg , in particular, the egg white is difficult , even more so to  it replicate. Egg whites are a combination of water and proteins, and it has been impossible to create an animal friendly version - until Mr. Wohlt started tinkering with the idea.Science is his passion, Before the chickpeas, his great love was antigravity.He scoured literature on proteins, starches and vegetable gums.It was his wife however who provided the key to his discovery. She had mentioned seeing a video about two French cooks who used the liquid from canned chickpeas to make a chocolate mousse. He decided to try it with the meringues. It worked. The liquid  whipped up instantly into a snowy white foam and create the perfect meringue.He posted it on Facebook to a group called "What Fat Vegans Eat" back in March and created a sensation. He christened the liquid aquafaba, Latin for bean water.

It is a true game changer and something both professional and home chefs can get excited about. (it made me order an immersion blender on overnight delivery so I can try the recipes). Aquafaba is now being used in everything from pancakes to purees. Even companies are getting in on the craze. Sir Kensington, a condiment company is introducing a vegan mayonnaise using aquafaba. How does chickpea water turn into glossy meringue and silky mayo? It has to do with having the same chemical makeup as egg whites: ninety per cent water and ten percent water. when the two are whipped together, those proteins unfold and bond together  trapping the air bubbles caused by whisking. Pour aquafaba into a mixer and it will foam instantly.The only drawback is the slightly beany smell that disappears when cooked. There's no residual flavor and best of all few calories.It's excellent as a sub for the real mayo. Many have tried to replicate the original using peas which created a vegetal aftertaste. I am looking forward to making the mayo recipe with it since eggs are off my table thanks to gallbladder issues.It'll be flavorful thanks to the addition of dry mustard and lemon juice, perfect for sandwiches and salads.

Aquafaba is a rising star. It's an exciting new ingredient that will be a kitchen necessary in years to come.Watch yourselves, egg whites, you;re about to be replaced!

Know Your Marinades

It's the beginning of grilling  season and that means marinated meats and veggies. The question is what kind of marinades work well with them? Will a simple oil and spice  one work for all or just one particular kind of meat? What about barbecue sauce? Or rubs -are they considered  a kind of marinade.Beginner grillers will have all sorts of questions regarding this.

A marinade in simplest terms is oil, an acid and some kind of flavoring - sort of like a vinaigrette dressing.The marinade acts as both a tenderizer and flavoring.The tough fibers that make up the meat are broken down thanks to the acid in the vinegar, creating a tender melt in your mouth cut. Since beef is a bit tougher than chicken , it pays to have a strong acid in marinade such as wine vinegar or red wine itself.This kind of bath is perfect for a brisket, a thick cut that is often grilled. A great marinade for it is one that has both wine and  red wine vinegar. Lemon juice can also be added for more tenderizing. As for flavoring, try robust spices such as cayenne pepper and dried mustard. Steak , another barbecue favorite also gets a hearty marinade in the form of red wine vinegar mixed with Worcestershire sauce tempered with olive oil.Oregano and thyme are the herbs used for flavor. Barbecue sauce can also be used for red meat too.It's sweeter, but still has the same effect thanks to the addition of apple cider vinegar which also acts as a tenderizer.A rub isn't considered a marinade because it's not liquid .It can be added to a barbecue sauce however as an ingredient to a marinade.

Remember that what works for a steak and brisket may not work for chicken. Those robust baths of wine and red wine vinegar may turn poultry into mush. Stick with lighter acids such as lemon, lime or even orange juice. Rosemary can be used as the flavoring along with oregano. Many people love the flavor of lemon pepper chicken and it can be replicated in a marinade. Use freshly cracked peppercorns along with a third of a cup of lemon  juice. Since this produces a delicate flavor use a delicate herb such as dill to round it out. Fowl can work well with any fruit so think about a pineapple marinade that also includes honey and soy salt for a kick of savory. Orange juice based marinades can  also liven up  a barbecued chicken. Use freshly squeezed mixed with olive oil and hot sauce for a real kicky marinade. It can work with fish and pork too. What about veggies? Should they be marinated? Absolutely!Even veggies such as mushrooms can be tenderized for delicious chewiness.Start with balsamic vinegar mixed with olive oil and then throw in fresh ground pepper and basil for flavor.It's usually a three to four hour soak before grilling You can also
 sub in fresh rosemary or parsley for the basil for an entirely different taste.

A good marinade makes for a good barbecue. Just remember that the heartier ones are more for red meat while the lighter ones will suit poultry just fine. It'll make for a delicious grilling season , full of tender, delicious cuts.