Easy, heart-healthy sardine avocado toast
The humble tinned sardine has never gotten a fair shake. Tender and a little salty, these tiny members of the herring family typically lack any unpleasant fishy odor or taste, and are packed with heart-healthy omega-3 fatty acids, vitamin B-12, calcium and other beneficial minerals.
The American Heart Association recommends eating oily fish twice a week, and tinned fish like sardines are an easy, inexpensive, shelf-stable choice. Combined with heart-healthy avocado and a fried or poached egg, sardine avocado toast is filling and delicious. And with fish as the star protein, hungry folks who observe Lenten fasting days can also enjoy it anytime.
4 slices sturdy bread
1 large ripe avocado
4 large eggs
1 tin sardines (we recommend smoked sardines in olive oil)
1 teaspoon lemon juice
Salt and pepper to taste
Pinch garlic powder
Peel and mash the avocado. Add lemon juice, garlic powder and season to taste with salt and pepper. Set aside, then open sardines and remove filets from the oil — you’ll need about two filets per slice, depending on the size of the filets. With a fork, break the sardine filets into chunks and discard any stray pin bones you find. Set aside and put the bread into the toaster. While your bread toasts, drizzle oil into a skillet and place over medium-high heat until the oil shimmers. Fry eggs to desired doneness (or poach in a water bath, if you prefer).
To serve, spread each slice of toasted bread with mashed avocado and top with your desired quantity of sardines. Lay a fried egg on top and drizzle with balsamic vinegar. Add more salt and pepper if desired and serve.
Want to eat fresh? Buy from the farmer
Buying meat directly from a farmer has been around as long as farming, but these days, the grocery store is about as close as most people get to the farm.
For omnivores who want to keep their dollars local and don’t mind the upfront investment, buying a share of a cow or pig might be a great and surprisingly accessible option, with potential savings and the convenience of always having protein on hand.
1. Think about what you want and how much. If you’re interested in beef, consider that a whole cow could provide 400-600 pounds of meat, a half cow between 200 and 300, and a quarter cow between 100 and 150. A whole 250-pound hog yields about 120-140 pounds of meat, while a half will provide 60-70.
2. Assess your freezer capacity. You’ll need an additional freezer, especially if you purchase your share on your own and intend to keep all of the meat. For reference, a whole butchered hog might fill between half and two-thirds of a 10-cubic-foot chest freezer.
3. Ask friends or family if they’d like to split the purchase.
4. Set a budget, and keep in mind that you’re purchasing meat for up to a year all at once. Buying pork or beef directly from a farmer isn’t automatically cheaper than going to the grocery store — a lot of factors influence the price. Look online for local farmers who sell shares or ask around at farmer’s markets. If you want to purchase from a 4-H kid at the county fair, plan to spend more, but that extra money helps that kid participate the following year.
5. Find a pork or beef (or lamb or veal) producer who can give you what you want at the price you can afford. Remember that specialty options, like custom butchering or delivery, might add to the price.
6. Once your meat is stowed in your freezer, enjoy! Many people find that the taste alone is worth the extra work — and sometimes the extra cash — over meat from the grocery store or even a butcher.
4 sustainable foods you should be eating
Do you want to eat healthily and do your best for the planet? Here are four sustainable foods you should be eating.
1. Pulses like beans, lentils, and peas are a great source of protein and iron and don’t require much water to grow. They also fortify the soil with nitrogen, making it easier to grow other crops.
2. Molluscs such as oysters, mussels, clams, and scallops are nutrient-dense and remove pollutants such as carbon from seawater.
3. Local and organically grown fruits and vegetables help promote healthy soil and keep harmful pesticides from water sources. Moreover, you aren’t supporting carbon-intensive supply chains when you buy local, in-season fruits and vegetables.
4. Seaweed is highly nutritious and has a low environmental impact. Without fertilizers, it gets everything it needs to grow from the water around it. Seaweed also filters excess nutrients from seawater, such as phosphorus and nitrogen.
Try including some of these foods in your weekly meal plan.
Classic Irish soda bread comforts the soul
Irish soda bread might be one of Ireland’s most famous foods, but the technique — leavening bread with soda instead of yeast — is probably, even more American than apple pie.
Native Americans prepared the first quick bread with pearl ash, a potash-derived natural soda that reacted with mild acids like sour milk or honey to release carbon dioxide bubbles.
Irish soda bread came along much later when commercial production of baking soda made it cheap and widely available. When famine and poverty ravaged Ireland, basic soda bread, which could be prepared with just four ingredients, helped families survive. Eventually, necessity turned into a tradition, and today, just about every Irish family has their own traditions regarding this classic staple. Experiment with this simple recipe, and maybe you can create your own.
1-3/4 cups buttermilk
1 large egg
4-1/4 cups flour (spooned and leveled), plus more for hands and work surface
3 tablespoons white sugar
1 teaspoon baking soda
1 teaspoon salt
5 tablespoons unsalted butter, cold and cubed
Preheat the oven to 400 degrees Fahrenheit and grease a round cake pan or pie dish. Whisk flour, sugar, baking soda, baking powder, and salt together in a large bowl; then cut in cold butter into flour mixture with a fork, your hands, or a pastry cutter. Whisk buttermilk and one egg together and add to the flour mixture. Bring the dough together with your hands into a circular loaf and score the top with a very sharp knife. Bake in a pie dish or cake pan until golden brown — about 45 minutes. Cool for at least 10 minutes in the pan before transferring it to a wire rack.
How modern pizza came to be
You could say that pizza connects the world since it is beloved in every county, but it really took the connected world to create the pizza.
For one, tomatoes are actually a New World fruit (and yes, tomatoes are fruit), native to South America. Early European explorers brought tomatoes back to Europe, including Italy, where they became a mainstay ingredient in many dishes, such as pizza.
Meanwhile, flatbreads topped with various ingredients have been around for centuries. Flatbread is easy to prepare and quick to cook. In the 18th century, Naples was a boom town with a swelling population to support trade. Dock workers and other low-wage laborers needed quick and cheap food. Thus, pizza was born, initially as street food.
Vendors could cook large flatbreads topped with various things, including tomatoes and cheese. When someone came to buy a slice, the vendor could simply cut off as much as the person could afford.
Initially, pizza was scorned by most wealthy people, who preferred more complicated (and expensive) dishes. Eating simple flatbreads was seen as something for the poor. Many Italian cookbooks from the 19th century skipped over pizza.
On a visit to Naples in 1889, King Umberto I and Queen Margherita, the rulers of unified Italy, decided to sample some of the local fares. Queen Margherita ordered a flatbread recipe from a local cook. He came up with a cheese, basil, and tomato mixture on flatbread, allegedly in honor of unified Italy’s white, green, and red flag. Now called the Margherita pizza, this dish paved the way for modern pizza. Some say this also constituted the first pizza delivery since the queen didn’t actually go on the street — The cook delivered it.
Each year, Americans alone consume more than three billion pizzas. Every day, Americans eat more than a hundred acres of pizza.
Caesar pasta salad
If you love salads, you’ll definitely fall in love with this divine twist on a classic.
• 1 box (16 ounces) Campanella (or other short pasta of your choice), cooked and drained
• 2 cups romaine lettuce, torn
• 16 cherry tomatoes, halved
• 1 cup store-bought croutons
• 2 chicken breasts, cooked and diced
• 4 tablespoons grated Parmesan cheese, for garnish
• 1/4 cup store-bought mayonnaise
• 1/4 cup plain Greek yogurt
• 1 clove of garlic, minced
• 1/4 cup grated Parmesan cheese
• 2 tablespoons Dijon mustard
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper, to taste
1. Combine the pasta, lettuce, cherry tomatoes, croutons, and chicken in a large bowl.
2. In a separate bowl, whisk together the dressing ingredients.
3. Pour the dressing over the pasta and toss well. Add salt and pepper to taste.
4. Arrange pasta salad in serving bowls and top with grated Parmesan cheese.
Maple piña colada
Prep time: 10 minutes
• 2 1/2 ounces white rum
• 1 1/2 tablespoons maple syrup (preferably amber syrup for its rich flavor)
• 2 cups frozen pineapple chunks
• 3/4 cup coconut milk
• For decoration, a paper umbrella and maple flakes or a slice of pineapple
1. Put the first four ingredients into a food processor and blend at high speed for at least 60 seconds until smooth. If too thick, dilute it with a little water.
2. Pour into two of your favorite glasses.
3. Decorate with a paper umbrella, maple flakes, or a slice of pineapple.
Created by: Patrice Plante, mixologist
Source: Maple from Canada
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