Meat, Milk, and Cheese, Oh My!

The Most Environmentally Friendly Options Among Animal Products

If you have been following this blog for the past few months, you will already be well-informed on the extreme environmental costs of raising livestock and the large proportion of carbon emissions that come directly from the meat industry. You will also be aware that some fish are caught or raised in a sustainable manner, whereas others are being grossly overharvested, leading to marked inbalances in marine food webs. Finally, as a loyal reader, you undoubtedly learned about the benefits of buying produce that is local and in season, as well as consuming only fruits and vegetables that have low fertilizer and pesticide demands. Your conclusion from all these lessons may well be: eat as few terrestrial animal products as possible, and choose wisely among everything else. But are all foods derived from land animals equally harmful to the planet? If certain fruits, veggies, and fish are “better” than others, shouldn’t certain meats and dairy products also be less harmful than others?

The answer, of course, is a resounding yes. I already explained the benefits of consuming pastured and grass-fed livestock, but what I am interested in now is the more general categories of meats, milks, and cheeses.

Meat:
As you would most likely expect, red meat is much more environmentally harmful and energy intensive than poultry. More specifically, cows and sheep scored worst of all meat types in terms of energy usage, global warming, and eutrophication of lakes and other bodies of water. Cows of course, also account for the largest proportion of livestock land usage, and also contribute the most to water acidification. One of the main avenues by which food animals cause global warming and water pollution is through their excrement. For every pound of edible meat, cows produce 35-65 pounds of manure, pigs 13-18 pounds, and chickens 2-4. On small-scale farms, this manure makes excellent fertilizer, but in today’s age of industrial feedlots, most of the manure is wasted and simply leaks into the environment, degrading local ecosystems. Similarly, cows and sheep, being ruminants, emit tremendous amounts of methane, which is a potent greenhouse gas that is contributing to global warming. With all these factors in mind, it should come as no surprise that cow, sheep, and pig meat on average leads to four times the amount of greenhouse gas emissions per mass of meat than chicken or turkey.
Pigs are often lumped together with cows and sheep under the umbrella term “red meat”. However, pigs don’t belch methane (they aren’t ruminants) and they consume much fewer resources because of their accelerated life cycle and large numbers of offspring. However, even the 20-30 piglets that a single sow can give birth to in a year is no competition for hens that may lay hundreds of fertile eggs per year. Chickens also gain weight very efficiently, requiring much less food and thus fossil fuel energy to breed them.

Dairy:
Milking cows as opposed to slaughtering them is without a doubt a much more efficient means of extracting food energy from animals. As a self-professed dairy-lover, I have never been able to understand vegans who claim that they are saving animals by eliminating all milk from their diet. Don’t the cows need to be milked? Yes, dairy cows do benefit from being milked as opposed to being killed for hamburgers, and yes, this process yields much more food per animal. Most dairy foods, however, are still very energy-intense to produce, and thus cheeses may have nearly equivalent environmental impacts as certain types of meat.
There are various ways in which cheese production damages the environment, including methane released by dairy cattle, pollution from animal wastes and feed, and fossil fuel use in maintaining the cows and processing the milk. These processes contaminate water, land, and air in addition to using precious energy resources. In sum, the same negative side effects that come from raising livestock for meat production are seen in the dairy market as well. Yet, as always, all cheeses are not made equal. In terms of carbon emissions, sheep cheese is a much greater villain than either cow or goat cheese. Cattle emit more methane than goats but they compensate for this by producing more milk as well. In contrast, sheep will emit roughly twice the amount of methane per unit of milk as cows and goats do.
Other factors of cheese processing also contribute to their carbon footprint. In general, softer cheeses use less milk and require shorter cooking times than hard cheeses, making them a better environmental option. Aging cheeses demands a high energy input since the cheese must be kept at a stable, cold temperature for a long period of time. According to recent studies done into this topic, the lowest-impact cheeses are: feta, chevre, brie, Camambert, and mozzarella.

~Sara

Oil vs. Orangutans: Which Will Survive?

Avoid Palm Oil to Save Precious Rain Forest Ecosystems

In our quest for ever cheaper food and energy sources, humans have repeatedly burned, slashed, bulldozed, and generally terrorized many unique ecosystems, plunging both animal and plant species near the brink of extinction. The newest chapter in this unfortunate saga lies with the recent popularity of palm oil plantations, which are rapidly replacing Indonesian and Malaysian rain forests and the biodiversity that inhabit them. Palm oil was originally marketed as an environmentally friendly alternative to petroleum. As a biofuel, it yields enormous quantities of usable energy for relatively small areas of land in comparison with ethanol from corn and soy fields. However, the popularity of palm oil in both the energy and food sectors has led to a mass wipeout of the remaining Indonesian rain forest, which now covers less than half the land it used to.

The animal species that has been most visibly impacted from the recent conversion to oil plantations is the orangutan. As forests are cleared, any orangutans that appear are shot immediately, although if no guns are present, they may be burned, beaten, or stabbed instead. Babies may be captured and sold on the black market as exotic pets and orangutan meat is often eaten as rare bushmeat. Other large animals such as tigers, rhinos, and elephants are also being affected by this loss of habitat as well, and animal-human conflicts are becoming increasingly common. In one year alone, 7 tigers were caught and 6 elephants were poisoned on palm oil plantations.

In addition to decreasing biodiversity through habitat destruction, oil plantations also cause soil erosion, increase air pollution, and release pesticides and herbicides into rivers and lakes. Conversion of peat bogs to plantations even releases 600 million tons of carbon dioxide into the atmosphere every year, negating the claim that palm oil use does not contribute to global warming.

Palm oil is also being used more and more in everyday food items. From cookies and crackers to microwave popcorn, thousands of products found in grocery stores throughout the country now contain palm oil. As you could have probably guessed, this is where you come in. By conscientiously avoiding all food items with palm oil in the ingredients list, you may not only save an orangutan’s life, but protect your own health as well. Palm oil was first proposed as a substitute for “evil” partially hydrogenated oils as the dangers of trans fats became increasingly obvious. However, palm oil is composed primarily of saturated fats, which, although not nearly as detrimental as trans fats, are nonetheless linked to increased cholesterol levels and cardiovascular disease.

Although the monumental damage that is being done by palm oil plantations may seem like too great a problem for any individual to tackle, rest assured that your role as a consumer does make a difference in the world economy. All you have to do is check the labels of the food products you buy. Read all those ingredients lists and do not buy anything that contains palm oil in it. This simple precaution will most certainly benefit you by both improving your health and making you proud of your role as an environmentally savvy consumer. More importantly still, it will protect the biodiversity of the planet, including one of our closest relatives, the mighty orangutan.

~Sara

Once a Week, Leave Out the Meat!

Meatless Mondays: An International Conservation Movement

It is not easy to give up any of life’s tasty pleasures. Whether it entails foregoing chocolate during Lent, fasting every year for Yom Kippur, or rolling from one diet to the next, most of us have some experience with self-deprivation in the food realm. People do it for a variety of reasons: religious, spiritual, ethical, or health-related. As more and more people begin to appreciate the dire consequences of global warming, however, a new reason has emerged: environmental protection.

For me, both fasting and extreme dieting sound like torture, as they do for most Americans. Yet I firmly believe that it is easy for all of us to eat delicious, nutritious, and thoroughly enjoyable meals while simultaneously reducing our carbon footprint. One simple way to do this is to join Meatless Mondays, an international movement to go vegetarian one day a week. Even the most avidly carnivorous humans tend to enjoy a variety of plant foods in their diet, so why not take one day a week to celebrate the greens on our plate? Instead of eating chicken wings or steak on Monday night, make a large bowl of pasta, liberally douse it with pesto, and sprinkle in some toasted pine nuts and sun-dried tomatoes. Or you could cook up a large bowl of vegetarian chili and enjoy it with warm cornbread and cheddar cheese. Going meatless doesn’t have to be a chore. Instead, think of it as a way to be creative with your food and explore new cuisines and diverse ingredients. Cutting out meat will only increase the variety of dishes and flavors you are exposed to.

If my tantalizing menu descriptions have not yet convinced you, consider this: livestock production accounts for nearly one fifth of all man-made greenhouse gas emissions. That means that hamburgers and hot dogs along with every other meat product are contributing more to global warming than all the planes, cars, trucks, and motorcycles in the world. Feedlots require inordinate amounts of fossil fuels and fresh water, release methane and carbon dioxide, pollute nearby rivers and lakes, and dramatically decrease species diversity. Here are some relevant statistics:

• Every calorie of beef produced in the US requires 40 calories of fossil fuel energy. Every calorie of plant protein requires just 2.2 calories of fossil fuel energy.
• If every American joined the Meatless Mondays campaign for a single year, we would save 12 billion gallons of gasoline.
• 30% of all land in the world is being used to raise livestock. 70% of the Amazon rain forest has been cut down and turned into pastures.
• Livestock production is the single greatest contributor to water pollution.
• 2,000 gallons of water is used to produce a single pound of beef.
• In terms of water consumption, eating one hamburger is equivalent to showering for four hours straight.

Now that I have adequately scared you into submission, go to www.meatlessmonday.com to join the movement. Individuals, organizations, school districts, colleges, and even entire cities have pledged to this great cause. Remember, Meatless Mondays is not meant to be a tortuous trial. It is a celebration of the variety of healthy, delicious, local, and sustainable foods available all around us. Every Monday as you enjoy your portabella mushroom panini or pad thai with sautéed tofu, you can feel proud to be part of this global effort to protect our limited resources and our increasingly fragile planet.

~Sara

Of Food and Filmmaking

Food Sustainability Takes Over the Cinema

In this cold and rainy season, there is no better way to spend an evening than to sit back with some organic popcorn and enjoy a good movie. I know I am supposed to be dishing out advice on food, not films, but I figure no one would mind hearing about the new best hits in environmental cinema. The truth is, there has been a recent surge in food sustainability documentaries that most definitely merits a place on this blog. Here are some of my favorites.

Perhaps the most popular film in this arena is Food, Inc., released in June last year and featuring many well-known food sustainability stars, such as UC Berkeley’s own Michael Pollan. In Food, Inc., director Robert Kenner exposes many hidden truths of the American food industry in a tour from industrial feedlot to supermarket to fast food joint. Experts such as Michael Pollan, author of The Omnivore’s Dilemma, and In Defense of Food, and Eric Schlosser, author of Fast Food Nation, also share their views and insights into the world of Agriculture and sustainability. The film also takes on a more personal approach by interviewing a poor family that cannot afford healthy produce, and a woman who has been fighting for new food safety regulations ever since her son died of food poisoning years ago.

Another environmental documentary released recently was Meat the Truth, the work of Marianne Thieme. This film is an effort to showcase the role that livestock farming has on global warming. Thieme did extensive research into the levels of greenhouse gases emitted by American feedlots. Among other statistics, she claims that if all Americans gave up meat for just one day a week it would be equivalent to taking nearly 20 million cars off the road for a full year. Most people see transportation, large industries, and household appliances as the major contributors to global warming, but Meat the Truth exposes how large a part meat production plays as well.

For a healthy shot of inspiration, join the Fresh movement by attending a screening near you. Ana Jones created Fresh as a documentary highlighting the many positive efforts that are currently being taken to clean up the food industry and reduce our country’s carbon footprint through sustainable agriculture. Joanes interviews farmers, grocery store owners, activists, and others who have fought the increasing industrialization of the US food system. These ordinary heroes have come up with sustainable alternatives to the average food choices that are healthier, safer, and lead to less pollution and environmental degradation.

Finally, for all of you Bay Area folks who want to see a change here at home, stay tuned for the upcoming documentary Edible City. This inspiring movie showcases San Francisco’s very own pioneers in urban farming. Yes, it is possible to grow your own vegetables in a major city. It is possible to raise chickens and goats and sell fresh produce to your neighbors. Edible City provides a glimpse of what is hopefully just the beginning of a powerful new movement towards local food and urban farming.

~Sara

I want to eat, eat, eat, apples or bananas?

Pick your Produce Wisely

It is fairly obvious by now that eating lower down on the food chain will save energy and fossil fuels, thus reducing your overall carbon footprint. A mass movement to vegetarianism would do wonders for the prevention of further global warming. But in today’s world of industrial agriculture, are all veggies equal in terms of their impacts on the planet? Of course not! Even a diet consisting solely of produce will produce a significant environmental impact because of the pesticides, fertilizers, and water that went into growing these foods. Each crop differs in the amounts of these inputs it demands. So now that you have increased the proportion of plants in your diet, it is time to consider which plants to eat and which to avoid.

In terms of fertilizer consumption, bananas are the worst villain, followed by beets and citrus fruits. Growing bananas requires 427 pounds of NPK fertilizer per acre compared to just 35 pounds per acre for beans and other nitrogen-fixing legumes. Legumes have a symbiotic relationship with bacteria in their roots that allows them to absorb N2 from the air and convert it into nitrate that they can use to make proteins. Thus, beans do not require much extra nitrogen to be added in the form of inorganic fertilizers. In fact, they actually fertilize the soil themselves!

As for pesticides, raspberries are responsibly for the greatest volume of chemicals (10.2 pounds per acre), followed by carrots and strawberries. Avocados and citrus need significantly less pesticides, but still fall near the middle in the rankings. The absolute best crops to eat if you want to decrease your pesticide use include beans, grains, spinach, and broccoli. These data are based on the volume of pesticides used per acre in growing the crops, but has nothing to do with the amount of pesticide residue left on the produce when it reaches your mouth. According to studies done to determine the amounts of pesticides remaining on fruits and vegetables, the “dirty dozen”, as they are popularly called, include peaches, apples, sweet bell peppers, celery, and strawberries. These are foods that would be best to buy organic if you are worried about the possible negative effects of pesticide consumption on your personal health.

Next time you go shopping for your favorite produce, think about what it is that your food consumes before you decide what food you want to consume. Every seemingly insignificant little choice you make affects not only you but the people and environment all around you. So what will you have in your morning cereal today? Strawberries, peaches, or bananas? So many choices, so many consequences.

Sara

One Fish, Two Fish...

Saving the oceans from disaster, one fish at a time

Every day we hear more about the perils of global warming, and how rising ocean levels will wipe out coastal populations and decimate coral reefs. Yet, for as long as humans have been pumping greenhouse gases into the atmosphere, we have also been destroying or oceans in an even more obvious yet equally disruptive manner. Over the past few centuries, new technology and soaring population levels have both contributed to massive overharvesting of the world’s seafood. Currently scientists estimate that humans are responsible for removing 90% of all large fish. This has dramatically upset the delicately balanced food webs in marine ecosystems, and the consequences for all ocean life, as well as the humans that depend upon them, could be disastrous.

Besides the sheer number of fish being taken from the oceans each year, many fishing practices degrade the environment and harm non-target marine organisms. Practices such as bottom trawling, which involves dragging a fishing net across the ocean floor, dramatically disrupt benthic habitats, and may remove up to one quarter of all deep sea life in a single run. Also, since fishers have no way to magically attract only the fish species that are in highest demand, many additional fish species and even marine mammals are often caught in fishing nets. These non-target species are usually thrown back in the ocean, but they are usually injured or killed by the experience.

As three quarters of the world’s fisheries are either overexploited or have already collapsed, people have been turning more and more to aquaculture, or fish farming. These farms cause many of the same environmental and health problems as cattle feedlots, and for many of the same reasons. Concentrating so many animals in a relatively small volume leads to infections from pathogens, such as sea lice, and pollution to nearby waters. The spread of pathogens from fish farms have been shown to dramatically reduce the populations of wild fish living nearby, and water pollution from feces and antibiotics can affect all kinds of marine organisms as well as humans.

Now that you are probably exhausted after hearing all these sad facts about the poor state of our oceans, here is some good news: human populations worldwide are working to implement more sustainable methods of harvesting fish. Many fish farms are being certified for their sustainable and environmentally friendly practices and new rules are being enforced to prevent overfishing. The most powerful force behind these changes is you, the consumer. By buying only seafood that has been sustainably caught or raised, you can help save our ocean ecosystems from disaster. The Monterey Bay Aquarium’s Seafood Watch has published guides explaining which seafood species are good to buy, and which should be avoided. They also have lists of chefs and restaurants that have pledged to only purchase sustainable seafood. Go to http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx to download your own handy pocket guide and become a savvy seafood shopper today!

Sara

Delight in your Dairy

Cinnamon Honey Yogurt

Make an individualized yogurt flavor suited to your exact flavor and sweetness preferences. Feel free to play with the recipe and use whatever ingredients you have on hand: honey, maple syrup, agave nectar, etc.

Ingredients:
4 cups (2 lbs) plain nonfat yogurt
2-3 tablespoons honey (or more if you so desire)
1 teaspoon cinnamon

Directions:
1. Mix the honey and cinnamon into the yogurt. I do this directly in the original container, so no bowls are needed.
2. Taste your concoction and add more honey or cinnamon if needed. Enjoy!

Hints:
• Mix in some chopped nuts, granola, Cheerios, graham cracker crumbs, or whatever else you can think of, along with chopped fruits and berries for a comforting breakfast parfait.
• Another suggestion for sweetening plain yogurt is to add your favorite fruits preserves or jams. That way, you can control the sweetness and avoid yogurts full of refined sugars and corn syrup.
• For another twist, try adding a couple teaspoons of unsweetened cocoa powder instead of the cinnamon. Chocolate yogurt is one of my personal all-time comfort foods.

Hooray for the Grass-Fed Revolution!

From Happy Animals to Healthy People

Except for the strictly vegan minority, most of us consume animal products on a daily basis. Whether you go for meat, milk, eggs, butter, or an occasional frozen yogurt, by eating these foods you are undeniably linking your own well being to that of domesticated animals such as cows and chickens. I would also be willing to bet that at some point in your life you heard about the inhumane treatment of animals in feedlots and felt guilty for eating that omelet or yogurt parfait for breakfast. In the past, that was all you could do: feel guilty. You had to choose between eating your favorite foods and doing your part to prevent brutal animal treatment. With the recent increase in publicity concerning food safety, nutrition, and environmental health, however, you no longer have to make that choice. You can now eat eggs, milk, and even meat with the knowledge that the animals that produced these foods lived a happy and relatively pain-free life.

My solution is simply to do some research before you purchase animal products. Make sure you buy meat, milk, and eggs from cows and chickens that have been allowed to wander through open pastures instead of being locked up in dark feedlots and fed an unnatural diet of corn, soy, meat, and antibiotics. Cows are particularly susceptible to health problems as a result of a grain-based diet. They are ruminants designed to eat grass, and so large amounts of corn and soy lead to serious gastrointestinal difficulties. To solve this problem, feedlot operators simply stuff the cattle with antibiotics and other drugs and slaughter them at a young age.

Buying grass-fed and pastured animal products will not only help the animals, it is beneficial to your health as well. Innumerable studies have shown that meat, milk, and eggs from pastured animals are higher in omega 3 fatty acids, vitamins E and C, beta-carotene, and conjugated linoleic acid (CLA), a natural cancer-fighting compound. Grain fed animal products, in contrast, have higher concentrations of saturated fat as well as total fat. Happy, healthy animals lead to happy, healthy people.

On a final note, farms that raise pastured animals are more likely to follow sustainable practices and thus produce far less pollution and waste than feedlots, or CAFOs (concentrated animal feeding operations). CAFOs are notorious for pumping out tons of animal waste contaminated with antibiotics and other synthetic chemicals, leading to water pollution and environmental degradation for hundreds of miles. Do some research into sustainable cattle, pig, and chicken farms, and you will find that many rotate their animals through different fields, promoting a symbiotic relationship where the grass feeds the animals while the animals fertilize the grass. Many farms are extremely low-waste and reduce fossil fuel pollution by not consuming the hundreds of tons of corn and soy needed for a grain-fed diet.

A good source for information on grass-fed animal products is www.eatwild.com. At this site you will find statistics on the nutritional benefits of grass-fed meat, milk, and eggs, as well as rules for sustainable farming, and lists of farmers' markets, grocery stores, and restaurants near you that sell pastured animal products. So if you don’t have what it takes to go completely vegan (I could never give up honey myself), then at least take a step to protect the animals, your health, and our environment by consuming only pastured animal products.

~Sara

Gluten-Free Goodness

Gluten-Free Peanut Butter Cake

This is a delicious way to satisfy your sweet tooth even if you cannot eat gluten or dairy products.

Ingredients:
1 cup corn meal
1 cup brown sugar
½ teaspoons baking soda
2 eggs
1 cup peanut butter
¼ cup canola oil
1 tablespoon vanilla
½ cup chocolate chips (optional)

Directions:
1. Preheat the oven to 350°F.
2. Mix together the corn meal, brown sugar, and baking soda.
3. In a separate bowl, beat the eggs, and mix in the peanut butter, canola oil, and vanilla.
4. Pour the dry ingredients into the peanut butter mixture and mix well.
5. Stir in the chocolate chips if desired.
6. Pour the batter into a greased or parchment paper lined cake pan. A 9x13” pan works well but a slightly smaller pan or two 8” round pans would be fine as well.
7. Bake the cake for 25 minutes or until a toothpick inserted in the center comes out clean.

Hints:
• If you use unsalted peanut butter, you may want to add ¼ teaspoon of salt to the dry ingredients before mixing in the peanut butter.
• Using crunchy peanut butter adds tiny peanut pieces to the cake, which I quite enjoy. If you don’t want the nut pieces, however, go for creamy peanut butter.
• If you or someone you are serving this to have celiac disease or some other gluten intolerance, make sure you use gluten-free vanilla and wash out all cooking utensils to avoid wheat contamination.
• If you wish to frost the cake, I would recommend making either a peanut butter or a chocolate cream cheese frosting. For peanut butter, just mix cream cheese, peanut butter, and powdered sugar until smooth and creamy. For chocolate you could melt chocolate chips and then mix in the cream cheese and powdered sugar. Alternatively, you could use cocoa powder instead. For any of these methods, using electric beaters is the best way to avoid cream cheese clumps and get a smooth and creamy result.

Cooking to Save the World

Make it Yourself

If you’re reading this newest post now, you have probably already perused our plethora of tasty recipes, and maybe even tried out a few for yourself. Our main goal with these recipes is to help people understand how easy, fun, inexpensive, and delicious cooking homemade meals really is. In particular, we have directed many of our posts directly at college students living in dorms, just as we are. Even in our small dorm room, we have been able to prepare scrumptious muffins, puddings, hummus, smoothies, cookies, and much more. Our main message is: you can do it too!

There are many more reasons to home cook than simply having fun, staying healthy, and eating delicious food. As much as you and I benefit from cooking our own food, the environment around us benefits even more. By simply blending your own hummus, you avoid buying several small plastic containers that most likely cannot be recycled and will end up in a landfill. You benefit by saving at least $10 and being able to adjust the recipe to your personal taste preferences. The environment benefits from your decreased consumption of plastics that require large quantities of fossil fuels to produce, and end up polluting the environment through carbon emissions and nonbiodegradable plastic.

The same story could be told of preparing homemade pudding, as we frequently do in our microwave, instead of buying prepackaged pudding snack packs. Puddings usually come in individual ½ cup servings in plastic containers bound together by cardboard, contributing both to plastic and paper consumption. Or imagine how many fruit parfaits and smoothies you see around campus, each one consuming a large plastic cup. Instead, you could make your own granola (I make granola practically every day just to keep the smell of warm cinnamon in my room) and mix up your own parfait with yogurt and fresh berries. The same thing goes for the smoothies, which are simple to prepare in either a blender or food processor and great for using up over ripe fruit.

The moral of the story is that cooking for yourself instead of buying prepackaged, highly processed foods will make you healthier and happier, keep your food bill low, and most importantly, reduce your carbon footprint and protect the environment. So get out there, start experimenting, and make it YOURSELF!

Honey, and Peanuts, and Oats! Oh My!!!

Cinnamon Honey Granola

Looking for the perfect snack to munch on during those excruciatingly long lectures? Well, here it is: homemade granola that can be prepared in your room in about as much time as it takes to walk to the nearest vending machine and back. This recipe is healthy, satisfying and very flexible. Make sure to experiment with it and adapt it to your personal dietary restrictions and desires.

Ingredients:
2 cups rolled oats
3 tablespoons honey
1 tablespoon peanut butter or almond butter
2 teaspoons cinnamon
¼ cups raisins, cranberries, or currants (optional)
¼ cup chopped walnuts, almonds, or peanuts (optional)

Directions:
1. Mix the oats, honey, peanut butter, honey, and nuts together in a large bowl.
2. Spread the granola onto a large microwave-safe plate.
3. Microwave on high for 2 minutes, stir the mixture slightly, and then microwave for another 1 minute.
4. Stir in the dried fruits if desired.
5. Let the granola cool before storing it in an airtight container.

Hints:
• Play around with the spices! Add ginger, cloves, nutmeg, cardamom, or anything you happen to crave.
• Use whatever dried fruits and nuts you have on hand. My favorites are walnuts, almonds, dried cranberries, and dried apricots. I also like to add chocolate chunks and coconut flakes.
• Don’t hesitate to double or triple the recipe. It stores well and goes fast!

Delicious Brain Energy for Midterms!!!

Halvah (Sesame Honey Candy)

OK, so this is not the most authentic recipe in the world as I am definitely no expert at making Middle Eastern sweets. But these super easy candies are packed with the wonderful flavor of traditional sesame halvah, even if they don’t require hours of stovetop work to prepare. Just mix together four simple ingredients, and chill the dough for a few hours before serving. If you are a sesame lover like I am, you are sure to enjoy this decadent treat. If you are not so familiar with sesame-rich foods, I am sure that the honey and brown sugar content will make you a true fan.

Ingredients:
1 cup sesame tahini
1 cup honey
1 cup brown sugar
2 cups white flour

Directions:
1. Mix all the ingredients together in a bowl. Make sure everything is well incorporated to make a thick dough.
2. Press the dough into a pan, a shallow bowl, or onto aluminum foil.
3. Chill in the freezer for at least an hour.
4. Cut the halvah into small cubes or rectangular pieces and serve or store in an airtight container in the freezer.

Hints:
• Make sure to use good quality honey for optimal taste. My favorite kinds are orange blossom honey, sage honey, and mesquite honey.
• At a certain point, it will become much easier to mix the dough with your hands instead of a spoon. Don’t resist the urge, just dig in and lick your fingers well afterwards!
• Keep the halvah in easy reach in your freezer, as it is an optimal food to snack on throughout the day. Use it for that needed energy boost and stress break.

Pumpkin Pie Through a Straw

Pumpkin Pie Smoothie

Homesick for the taste of your grandma’s pumpkin pie? Counting down the days until Thanksgiving desserts? Well, now you can have all the potent, pumpkiny goodness of a homemade pie in a glass. Best of all, it only takes a couple of minutes to make!

Ingredients:

1 cup pumpkin puree

1 ½ cups milk

1 tablespoon peanut butter (optional)

½ to ¾ cups brown sugar (depending on your sweet tooth)

1 teaspoon cinnamon

½ teaspoon cloves

¼ teaspoon nutmeg

Directions:

1. Put all the ingredients in a blender or food processor and blend until smooth.

2. Enjoy your smoothie cold or hot.

Hints:

· Adjust the spice and sugar amounts to your personal desires.

· If the pumpkin flavor is too strong, you can substitute some applesauce or even a banana.

· You could make an equally delicious sweet potato pie smoothie by substituting one orange root vegetable for another.

Missing Maman's Persian Rice Pudding

This rice pudding isn’t creamy and heavy, instead it has a mildly sweet fragrance and taste, and is refreshing served cold.

Ingredients:
1 cup of basmati rice
2 ¼ cups water
2 ½ cups milk
1 ½ teaspoons rose water
2 teaspoons vanilla
¼ cup sugar if you like your pudding sweet…if not, good for you
Cinnamon and cardamom to taste

Directions:
In a large pyrex bowl, mix the rice and 2 cups of the water. Microwave partially covered on high for 6 minutes. Leave to steam for 15 minutes (don’t get impatient and open the microwave door!). Add the milk and microwave (always covered)for 6 more minutes, this time leaving to steam for 20 minutes. Finally, add the last ¼ cup of water, and microwave for 3 minutes. When the bowl is safe to take out of the microwave, remove it and add your rosewater, vanilla, sugar, and spices. Makes: 6 servings

Hints:

• The heating times I outlined for this recipe are what worked for my 900 watt microwave. When you try making the pudding, make sure to test your rice between heatings to make sure it is cooking fully; you may need more or less time, depending on the power of your oven. Don't burn yourself please!
  


• I think this pudding tastes best cold and drizzled with honey.

Savoring My Sweet Sesame!!

Tahini Cookies

Makes 3 dozen cookies packed with an intense sesame flavor. They are butter free, easy to make, and delicious dipped in a steaming cup of coffee or tea.

Ingredients:

1 ¼ cups brown sugar

1 cup flour

1 teaspoon baking soda

½ teaspoon salt

1 cup tahini (crushed sesame seeds)

1 egg

¼ cup honey

Directions:

Mix together the sugar, flour, soda, and salt.

In a separate bowl, mix together the tahini, egg, and honey.

Pour the flour mixture into the tahini mixture and stir until well incorporated (you may have to use your hands).

Shape the dough into approximately 3 dozen balls and flatten on a cookie pan to about ½ thick and 2 inches wide.

Bake at 325°F for 12-15 minutes or until golden brown and slightly firm.

Hints:

If you cannot find tahini in your local grocery store, or if you simply have an excess of sesame seeds, you can roast them and then grind them up in a food processor. However, be warned that you must grind them fully until there are no more kernels, only a smooth and creamy sesame “butter”.

For added decoration, try sprinkling sesame seeds on top of the cookies before baking them. If you have them, use black sesame seeds for added color contrast.

Late-Night Indulgence

Super Simple Chocolate Peanut Butter Fudge

Makes 24 servings of delectable, low cholesterol, (almost)dairy-free fudge.

Ingredients:
½ cup natural peanut butter
½ cup semi-sweet chocolate chips
½ cup white sugar

Directions:
5. Mix together the peanut butter, chocolate chips, and sugar in a microwave safe bowl.
6. Microwave on high for 1 minute and mix vigorously.
7. Pour the fudge onto a plate or pan lined with parchment paper or aluminum foil.
8. Freeze for one hour.
9. Remove the pan, peel off the paper or foil, and cut into small cubes.
10. Enjoy immediately or store in the freezer for later consumption.

Hints:
• Use chunky peanut butter if you would like small pieces of nuts in your fudge. If you prefer to avoid the nutty bites, then go for creamy peanut butter.
• This fudge melts rapidly! Don’t leave it sitting out for too long or you will end up with peanut butter chocolate frosting instead of fudge (unless that is what you desire).
• For those with peanut allergies or simply craving some even more gourmet nut fudges, substitute almond butter, hazelnut butter, or cashew butter instead of the peanut butter.

Humming for Hummus

Homemade Hummus

Makes approximately 1 ½ cups of hummus.

Ingredients:
1 15 oz can garbanzo beans
2 teaspoons tahini (crushed sesame seeds)
1 tablespoon lemon juice
½ teaspoon salt
1 clove of garlic

Directions:
1. Drain the garbanzo beans and put them in a food processor or blender.
2. Add the tahini, lemon juice, salt, and garlic to the food processor.
3. Close the lid, and blend until smooth and creamy.
4. Taste it, and add more salt, lemon, or tahini if needed.

Hints:
• This is just a basic recipe. Be creative with it! Add basil, sun dried tomatoes, pine nuts, roasted red peppers, artichoke hearts, etc. The possibilities are endless!
• Tahini can be hard to find, but one jar is enough to make many batches of hummus. It will keep well in the fridge for months and if you have a jar on hand you will be able to make hummus al the time.
• You can enjoy this hummus on pita, in sandwiches, with fresh veggies, or as a healthy salad dressing. Or you can do it my way and simply dip your fingers in for a delicious snack!

Little Cocoa Bites

Microwave Cocoa Mini Muffins

Makes about 40 mini muffins.

Ingredients:

1 cup white flour

1 cup whole wheat flour

1 teaspoon baking soda

¼ cup cocoa powder

¼ cup sugar

¼ teaspoon salt

2 eggs

1 cup applesauce

Directions:

1. Mix together the flours, baking soda, cocoa, sugar, and salt.

2. In a separate bowl, beat the eggs and mix in the applesauce.

3. Pour the dry mix in with the eggs and applesauce and mix well.

4. Shape the dough into 1-inch balls and flatten slightly on a ceramic plate.

5. Microwave on high for 1 minute and let them cool slightly before eating.

Hints:

· You will need to make multiple batches in order to cook all 40 mini muffins. When the first batch is done, transfer the muffins to another plate to cool, and continue making more muffins on the same plate.

· You may add walnuts, almonds, raisins, chocolate chips, etc.

· You could also make the muffins in a microwaveable muffin tray or make a flat bread on the ceramic plate.

Pizza Party (the VEG way)

Fresh Veggie Pizza

Makes one intense, 12”, deep dish, vegetable-laden pie.

Ingredients:
2 tablespoons cornmeal
1 bag (1 lb) of premade pizza dough
1 cup tomato sauce
2 medium tomatoes (heirloom is best)
½ pound mushrooms (white button, crimini, etc.)
1 bell pepper (any color)
¼ onion
½ zucchini
3/4 cup (6 oz) mozzarella cheese

Directions:
1. Sprinkle the cornmeal over a baking stone or pizza pan. Take the dough out of its bag and let it “rest” on the pan for 20 minutes.
2. While waiting, thinly slice the tomatoes and bell peppers, and finely chop the mushrooms, onion, and zucchini.
3. Stretch the dough out to cover the pan (it should make a circle of approximately 12 inches in diameter).
4. Pour the sauce on and spread it around to evenly coat the dough, leaving a crust of about one inch.
5. Sprinkle about a third of the cheese over the sauce.
6. Place the sliced tomatoes on top, followed by the next third of the cheese.
7. Sprinkle the remaining veggies evenly over the pizza, and finally end with the last third of the cheese.
8. Bake the pizza for 10 minutes at 450°F.
9. Cut the pizza into slices and enjoy!

Hints:
• Vary the toppings according to your (and your roommate’s) personal desires. This recipe can also be adapted to fit whatever vegetables are currently in season.
• For the best tasting, most ecologically friendly pizza, buy as many of the vegetables as possible at a local farmers’ market. The veggies will be fresh, and organic, and you can enjoy your pizza with the peace of mind that comes from making a positive contribution to your community and your environment.
• If you are feeling ambitious, you may want to attempt making your own pizza dough from scratch. If you have the time and ingredients for a homemade crust, go for it! Otherwise, buy premade dough from Trader Joe’s (available in garlic herb, whole wheat or white flour varieties).

Bursting with Berries!

Wild Blackberry Syrup

We used blackberries picked from the Strawberry Canyon fire trail, up in the hills of Berkeley. This is a great way to combine an exciting berry picking adventure with a deliciously comforting pancake breakfast. We paired this syrup with our chocolate chip banana pancakes (see previous post) but it would be equally delectable poured on French toast, waffles, muffins, or any kind of bread. This recipe makes about 2 cups of syrup, but you can easily adjust it to the amount of blackberries that you manage to come procure.

Ingredients:
3 cups fresh blackberries
1 tablespoon corn starch
3 tablespoons sugar

Directions:
1. Mix the blackberries, corn starch, and sugar together in a small saucepan.
2. Mash the blackberries slightly with a wooden spoon.
3. Simmer the syrup on low heat for at least half an hour, stirring constantly.
4. Pour the syrup over your desired bread product and enjoy warm.

Hints:
• Taste the syrup as you cook it. You may want to add more sugar, or other spices such as cinnamon.
• If there are a couple people in the kitchen, one person can make the syrup while the other prepares the pancakes. This way they will both be hot at the same time, and you will end up with an extra exotic breakfast!
• Wild blackberries are fun to pick, but make sure to wear jeans and go prepared to get scratched. Blackberry thorns are brutal!