Wednesday, January 21, 2009

Bubble and Squeek: Healthy, Economical Food

Recipe developed by:
Chef Wendell Fowler
Eat Right, Now!

4 cups chopped cabbage
8 baby red potatoes with skin
1 medium onion, chopped
2 tbs. ground flax seed
Sea salt and black pepper to taste
2 tbs. olive oil for frying

Wash the potatoes thoroughly. Boil Baby Red or Yukon potatoes till fork tender. If they are full size potatoes, cut them up for quicker cooking time. It takes less energy.
Mash them, but not all the way. Chunks are good.
Mix the cabbage, onions, flax and seasonings into the lightly smashed potatoes; mix well.
Over medium high heat, put oil in a sauté pan. When it gets warm add tablespoons of the mixture to the pan and shape them into pancake size patties. Flatten it with your spatula.
When the pancake is golden brown on one side flip it over and continue till nice and brown. If you need to turn down the fire, that's cool. Slower is better.
Serving suggestions: - Top with plain organic yogurt instead of gravy or sour cream. - Top with chopped green onions.
Don't Have a Cow!
Cut Your Grocery Bill, Not Nutrition

Out of sheer financial necessity, perhaps the time has arrived to consider a vegetarian diet for your loving household. At least once a week.
Hooray! Vegetarianism is becoming more and more popular and has been constantly growing. One in 4 teenagers is a vegetarian and it's freaking out their carnivorous parents. I have been a vegetarian for about 22 years, and I have no idea how people can afford to buy meat, as opposed to vegetables, fruit and grain. Plus I spend no money at the doctor. The average family of 4 annually spends approximately $5,000 on beef, chicken, pork, fish and duck for the dinner table. Another easy way to reduce your grocery bill is to stop buying pre-packaged convenient foods and cut down on meat consumption; a definite money saver in tough times.

The average price per pound of beef, in October 2007, was $4.15 per pound;
The average price per pound for pork was $2.93.
Three servings of fruits and vegetables a day cost $.84.

Most of the staples of a vegetarian diet are not expensive. In fact, the majority of the world's people eat a mostly vegetarian diet made up of inexpensive commodities such as beans, rice, vegetables and corn. But it must be practiced correctly, especially when the parents are life-long carnivores. One must carefully monitor the intake of B-Complex vitamins and eat a wide variety of plant foods: beans, nuts, seeds, dark leafy greens and cabbage, tofu, orange-fleshed fruits, lots of fresh, not canned vegetables, and whole grains. Having fresh, healthy home-cooked meals is easier than you think. 20 vegetarians can live off the land required by one meat eater. Here is an economical yet satisfying side dish for your next meal. Cruciferous cabbage and onion help prevent cancer.

Flax seed is loaded with fiber and Omega 3 essential fatty acids, the onions offer cancer protection, and low-calorie potatoes have fiber in their skin as well as vitamin B-6, C and copper. Potatoes without the butter and sour cream have a protective activity against cardiovascular disease, respiratory problems and certain cancers. French fries with sugary ketchup or HFCS do not count, sorry.

Eat From Nature,

Chef Wendell

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