More from Minneapolis

It's easy see the appeal of living in the Minneapolis/St. Paul area. There's a great mix of urban, suburban and rural living, all in relatively close proximity, so you can get the best of all 3 worlds. There are beautiful parks and places to hike and run, the city area is very walkable, and there are tons of great food and shopping options everywhere you turn. The perfectly quintessential fall weather was the icing on the cake of being there last week/weekend, making it an ideal time to explore and be introduced to that part of the country!Here are some of our highlights:

  • Farmers markets pop up in the city and surrounding areas frequently and are well worth checking out (read more here).
  • The Minneapolis Sculpture Garden is a wonderful (and free!) way to spend some time in a beautiful part of the city. It is a park-like oasis amidst an otherwise urban area, great for perusing or sitting on a bench with a good book (I did both). You can't miss the Spoonbridge and Cherry sculpture:
  • I couldn't recommend Jerusalem's more. It's one of those restaurants that you happen upon when traveling and wish you had in your hometown as well. It's a cozy, homey, Middle Eastern place that is family owned and has been around for about 25 years. The owner was actually cooking the night we had dinner there - always a plus! The food was superb - lots of veggie options, fresh, simple, clean and delicious - all that good stuff. We shared a few things: stuffed grape leaves, a mixed veg plate and a veggie pita pizza (topped with falafel, tomato, olives and spinach). Which we both felt was one of the best pizzas we've ever had. And we couldn't resist sharing some baklava for dessert. Everything was completely homemade, and it tasted that way in the best way possible. And to top it off, the bill came to $24. A really great deal for a lot of wonderful food and fantastic service. The baklava was less than $2! Granted it was a relatively small piece (which is just fine for such decadence), but most restaurants would probably charge at least $5 for the same thing even if its of lesser quality. Some photos:
  • We had lunch one day at Lotus Restaurant - another winner. Quick service, great vegetarian and vegan options, tasty food, and very reasonably priced - can't go wrong with any of that! Some photos:
  • I'd read about French Meadow Bakery & Cafe, and a glance at the description and menu made it clearly worth a visit. It has been open since 1985, with a few outposts having opened more recently, and it clearly has not faltered in its mission to deliver delicious, organic, slow/whole foods. I love places like that - very fresh and farm-to-table, emphasizing good clean food, with plenty of vegetarian and vegan-friendly options. And with a cozy, casual atmosphere to boot. And who are we kidding... I'm clearly a sucker for vegan baked things, so that's really all I needed to hear! I stopped in the restaurant to get a coffee and pick up a few sweets to try out. I was envious of the diners in there though - all of the food looked amazing. I had a cafe miel - espresso with steamed coconut (!) milk, honey and cinnamon - and bought a few all vegan treats to taste later on and bring to our friends' house too. The short of it: the carrot cake was decent, though a little dry and had even too much frosting for me; the banana chocolate chip muffins were very dense but tasted good, though they could have done without the icing drizzle on top; the mini chocolate cupcakes were fantastic - very chocolatey, not overly sweet, and the frosting was crazy good (and there was a lot of it, but it was so good that it was a plus! Of course that's the one thing I neglected to photograph). Swear I did not eat all of that myself! :) Some photos:On our way home from Minneapolis, we came across the French Meadow in the airport and picked up vegan ruben sandwiches to go for dinner - which were REALLY good - made of marinated tempeh on rye with a tofu spread and sauerkraut, and a pickle and particularly good salad greens on the side. French Meadow has something for everyone - they do prepare food with and without meat and dairy - but also have plenty of wonderful veg options that would appeal to vegans, vegetarians and omnivores alike.
  • We also had dinner at Fuji Ya (the Minneapolis location) one night with a friend who lives locally, and it was easily some of the best sushi I've ever had. Not what you'd expect being so far from a coast! The fish was all incredible - the uni in particular - as was the sake. The three of us shared an incredible array of sushi, as well as some edamame and a dish of mixed pickled vegetables to start - that was something I haven't had at a sushi restaurant before, and it tasted as good as it looked! Love how colorful the dish was:
  • Another night, Peter and I met a cousin of mine for dinner at King and I Thai. It lived up to its positive reputation; we loved everything we ordered. It was a wonderful evening of catching up with family I hadn't seen in years over great food!

 

Minneapolis: Nicollet Mall Farmers Market

Our travels continue, and this week brought us to Minneapolis. It's my first time here, and it feels like perfect timing to be introduced to this part of the country. The weather has been bright and crisp - truly quintessential fall - and this city has a nice balance of variety and options (of restaurants, bars, stores, activities, you name it) without being blaring or over-saturated. While walking to lunch yesterday, we came across the weekly Nicollet Mall farmers market just up the street from our hotel. A friend who lives here pointed out the other day how colors in general seem to appear a bit brighter this time of year, and that vibrancy certainly rang true looking at all of the beautiful seasonal produce. I snapped a few photos and walked away with a bag of tiny purple potatoes to bring home, as well as a few full sour NY Deli-style pickles - can't ever pass those up (pickle and/or olive farmers market stands are an elusive favorite!)! 

5-Bean Brown Rice & Pumpkin Seeds with Tamari

As I wrote in my last post, preparing some of your own food when traveling and staying in hotels is good for both your health and your wallet if you have the means to do so (aka have use of some basic kitchen appliances wherever you are staying). Plus, when in a foreign country, it gives you more excuses to browse the sometimes curious and sometimes wonderful and new-to-you items found on their store shelves (...orrr maybe that's just me?). So, first came smashed avocado toast, and now here's another simple yet satisfying concoction: mixed beans with brown rice, pumpkin seeds and soy. It consists of literally just 4 readily-available ingredients, is 100% vegan and also gluten-free.Interestingly, on a gluten-related note, New Zealand seems to be very gluten-conscious and it's extremely common for restaurant menus to indicate GF (gluten-free) options. From the little bit I've heard, it seems that gluten allergies/intolerance is quite common here. I'm curious to do some more digging into that and why it is so.But anyway - back to the recipe! I boiled some medium grain brown rice (read more about the benefits of brown rice vs rice here), cooled it a bit in the fridge, and then mixed in a 14 oz can of a five-bean mixture (rinsed & drained), some pumpkin seeds and some low-sodium tamari. Back into the fridge it went in a ziplock baggie, and we ate it as part of dinner one night and I had it for breakfast as well. Yes - a grain/bean/seed/veggie (though there were obviously no vegetables in this recipe) combo makes for a really great and nutritionally optimal way to start the day!I didn't have any measuring utensils to use, so I just eyeballed everything and taste-tested to get the right amount of tamari. You can definitely use a different rice/grain and any bean(s) you prefer, and use soy instead of tamari - just know that soy sauce is not gluten-free.This recipe was inspired by a friend of ours back home who has been a vegan for years and serves as a go-to source of nutrition-related info for people in her life. One challenge people on a plant-based diet sometimes face is preparing some interesting, tasty and nutritious food at home that can be taken on the go and doesn't need to be refrigerated all day to prevent spoiling. She pointed out that mixing a few ingredients, like what's in this recipe, can be preserved in the fridge for a longer time and also withstand a day without refrigeration because the tamari and its sodium content acts as a preservative of sorts. So it's a great meal or snack to have with you when you're traveling/ out and about, or - if you make it when at home - keep it in a container in your refrigerator separate from veggies, and then chop and add vegetables in as you want to eat it to help preserve freshness.Final thought - did you know that pumpkin seeds have LOTS of healthy benefits? They are the most alkaline-forming seed, are high in good quality protein, are loaded with important vitamins and minerals, can be an anti-inflammatory agent, and much much more. High in fat, yes, but good-for-you fat.  

Smashed Avocado Toast

We've been in New Zealand now for about two weeks, and it has been a wonderful adventure - with more still to come! It is a strikingly beautiful country along the coast and out in the countryside and I'm really excited to see more of that.We've had some really amazing meals, in the Auckland area and throughout our south island travels (more on all of that to come). But - when traveling for an extended period of time and being mainly at the mercy of dining out, the cost can start to add up - and NZ isn't cheap!Luckily, each hotel room we've stayed in has been equipped with a sink, basic cookware/dishes/utensils, 2-burner stove top, small fridge, toaster, electric kettle (one of my favorite appliances) and microwave/convection oven. So to be able to go to a local grocery store - which I happen to love doing in foreign countries anyway - and buy a few things to let us eat in for a few meals and snacks is a great cost-saving and healthy option.Exhibit A: Simple Smashed Avocado Toast (with some Mahala Red apple slices alongside)It's as easy as can be to make this, and is great morning, noon or night. I need to also mention that New Zealand avocados are particularly delicious!!Recipe: Simple Smashed Avocado ToastEnough for a full meal for 2What You Need

  • 2 ripe avocados, pitted and scooped into a bowl
  • 1-2 scallion stalks, sliced thinly
  • pinch of salt and ground pepper to taste
  • 2-3 small vine tomatoes (or equivalent amount of a different tomato), sliced thinly
  • Good bread of choice

What You Do

  • Mash up the avocado with a fork to a still-chunky consistency
  • Add the scallions, salt and pepper to avocado and mix/mash a bit more with the fork to combine
  • Toast your bread - we used a fresh baguette this time
  • Top the slices of bread with a scoop or two of the avocado mash, lay a couple of tomato slices on top of the avocado (or place the tomatoes on the toast first - whichever you prefer) and eat up! You can also sprinkle some sliced scallion on top of your compiled toast, if you like. Note in the photo above, we forgot to put the tomato... oops... so I can testify that it's delicious without the tomato, but I do prefer it with.

Note: You can definitely spruce this recipe up with additional seasonings and veggies, but the idea here is to keep it basic and simple for easy and quick cooking a la hotel room. Though I can guarantee it'll be just as tasty as is in the comfort of home as well :)See my next post for more on cooking while traveling!

Blanco Taco & Tequila

If you're traveling through the Phoenix Airport, find yourself in Terminal 2 and are hungry - check out Blanco Tacos & Tequila, which opened about 8 weeks ago in the Gate A wing. There's a counter for faster to-go ordering, or a sit-in restaurant if you have more time to kill - and as far as airport dining goes, we were extremely impressed with Blanco. The minimalist, modern decor made for a nice atmosphere (again, especially for an airport!), the beer (love Pacifico on tap!) and food selection were great and the servers were fantastic.We had a bit of time before our flight, so we sat at a proper table in the restaurant. Too often when explaining to a server that we want to order something meat and dairy-free, they either provide recommendations that still include animal-based items, or they and/or the kitchen don't pay attention to our request and we still find butter or cheese* on our plate. Not this time though - everyone working at Blanco that we encountered was extremely friendly and helpful - exceptionally so, really - in us finding some great things to eat. Unfortunately Blanco's guacamole has sour cream in it (which I realize isn't terribly uncommon in restaurants, but I still don't understand it - avocados are so creamy as is, who needs the sour cream added?! I assume it has to do with either preservation or cost, but even so..), so we were steered away from that and toward their REALLY good freshly made chips and some spicy salsa:I ordered the mushroom tacos, which are dairy-free as is, and our waitress suggested a veggie burrito to Peter that the kitchen often makes for customers wishing to eat something vegetarian and substantial. As burritos typically come in a flour tortilla though, our waitress and the kitchen staff went out of their way enough to find out the ingredients of the flour tortillas - which happened to include dairy - and let us know before our meals came, so that we could both opt for the soft corn tacos instead. My mushroom tacos with shredded cabbage and beans were delicious, as was Peter's deconstructed veggie burrito (corn shells were wrapped in the paper on the side). Mushrooms, squash, peppers and more, and seasoned black beans, abound on both plates:Contrary to what I've found many people to believe, Mexican cuisine is actually great for vegetarian and vegan eating. Not everything has to be smothered in cheese or gobs of sour cream (something I used to be guilty of doing!) - and particularly when good, fresh ingredients are used, you can better appreciate the vegetables, beans, spices, etc. when you don't have to dig them out from under a mountain of cheese. It's hard to go wrong with a plate or taco full of good veggies, beans and some rice, though we didn't have rice at Blanco. Clean eating when traveling is particularly helpful in keeping your body - energy, immunity, GI system, and all - feeling good, and airport food can make that tricky at times. Not so with Blanco!We almost always fly US Airways, we were both really enthused to discover this great eatery in our home airport (PHX) terminal - it's great to have a clean, tasty food option that will be convenient for future travels, either when we're rushed and need to grab something to go or have the time to sit in the restaurant (and take advantage of the great service at Blanco!).A very positive airport dining experience to start off our journey to New Zealand!*(Yes I do once in a while still eat cheese - I just choose not to for health reasons 98% of the time - but when I do have it, I want it to be really worth it... more on that in upcoming NZ food posts!) 

Eating in Prescott: Bill's Pizza

You already know my thoughts on Bill's Grill. Now I must rave for a moment about Bill's Pizza (and yes, both places are owned by the same person).Everyone has their own specifications as to what constitutes a great pizza, but even with something as seemingly basic and common as pizza - we can all probably agree that we've encountered some lousy versions. It's not so hard to mess it up - soggy dough, overly sweet or acidic sauce, poor quality of toppings, etc. Bill's Pizza couldn't be farther from that though - everything is fresh, and prepared and cooked to perfection. The pizza is REALLY fantastic. Really really. And not just for here - for anywhere.We tend to order a large when we go, knowing it will last the two of us for two meals, with the "add 7 toppings" menu option, and the restaurant is kind enough to add an 8th topping since we get the pizza without cheese (which I swear you don't even notice is missing with so many great vegetables on top). They also have a gluten-free crust option, but not in the large pizza size.Here was yesterday's: a thin, crunchy crust (my favorite kind) that held up well beneath mushrooms, zucchini, artichoke hearts, jalapenos, kalamata olives, green olives, green chilies and plenty of fresh spinach (and bonus points for it being added raw to the otherwise cooked pizza):Easily the best pizza around - I have yet to encounter another place nearby that can rival the freshness and quality of the ingredients and finished pizzas here. Plus it's locally owned, and we all need to support local businesses - wherever you live!

Tomato, Green Olive & Spinach Dip

On a recent trip to Costco (with enough hunting around, there are indeed organic and clean-ingredient products to be found there!), there was a sale on Baba Foods hummus. We tasted and enjoyed many and bought three: sun-dried tomato and basil, spicy black bean, and garlic and artichoke. YUM. A nice way to switch things up with typical store-bought hummus flavors.Wanting something on the lighter side for dinner last night - and having these three tubs of hummus to go through - I figured I'd try and add some veggies to bulk the hummus up in a healthy way. What I wound up with is one of those "refrigerator/pantry recipes" - where I didn't plan ahead at all, but instead took a look at what ingredients were already in our kitchen and picked out a few that sounded like a good combination. With some fresh veggies, garlic, a touch of olive oil and a food processor, you really can't go wrong mixing together just about any combination of ingredients! And it takes all of 5 minutes. Quick, delicious andsuper healthy. Gotta love the food processor (I used a mini one) as a time saver!After preparing the tomato, olive and spinach dip, I thought it would go well with the sun-dried tomato and basil hummus. So into a bowl went the hummus, and I made a little well in the center into which I scooped the dip. We ate it by dipping in griddle pan-warmed za'atar pita (by Kermanig Bakery - another recent and great Costco find) slices.This dip works well on its own, and did exactly what I was hoping for in terms of bulking up the hummus with some quality, healthy veggies. In combination with the hummus, it's a nutritionally well-balanced dish - great for a snack, appetizer or light meal.Recipe: Tomato, Olive & Spinach DipNote: I didn't measure exact amounts when making this, but it shouldn't be a problem, as slight variations on the ratio of ingredients won't have a negative impact!What You Need

  • 1 c cherry/grape tomatoes (any color)
  • 10 medium green pimento olives
  • 1 c loosely packed spinach
  • 1/2 garlic clove
  • pinch sea salt (or any other salt will do)
  • a few grinds of fresh black pepper
  • 1/2 tbsp olive oil, divided in half
  • 5 large basil leaves (optional)
  • 1-in chunk of a fresh jalapeno (optional)

What You Do

  • Add garlic to food processor and pulse to chop
  • Add tomatoes and pulse to chop
  • Add all other ingredients (minus 1/4 tbsp olive oil) and pulse, chopping to desired consistency
  • Scoop into desired serving dish - over hummus or by itself - and drizzle the remaining olive oil over the top
  • Serve with warmed pita or whatever you want to dip in it, and enjoy!

 

"Just Label It" Already

It's baffling to me that it's even up for debate whether we as consumers have the right to know what's in our food and where it comes from. And that's essentially what's at the core of this - companies can keep on making GMO food products and the FDA can keep approving them for sale, but need to be able to make an informed decision about whether or not they want to actually buy a GMO item (be it salmon, vegetables, packaged products, etc.). And unless products are properly labeled, there is no way to know. Which doesn't sit right. If you agree, sign the petition to the FDA.Soapboxes for the day have been put away... come back tomorrow for your regularly scheduled programming (aka delicious, healthy recipes)!! :)

More Dirt on Dairy

Soapbox(ish) time!Dairy has long been commonly thought to help alleviate for heartburn - but more and more evidence is suggesting quite the contrary. Mark Bittman's recent Opinionator piece in the NYTimes - Got Milk? You Don’t Need It - is a must-read. As is the follow-up to it he published yesterday, More on Milk. He presents a compelling and well-rounded account about why as a country we consume so much dairy, and the reasons why it's a habit worth breaking.I won't repeat all of his points here - read the articles for that (and I can't stress enough how strongly I advocate reading them!). But as Bittman wrote, quoting Eric Marcus of Vegan.com:

"In talking to other vegans I rarely hear them say they feel much different after quitting meat or eggs, but you hear all sorts of stories like yours and mine once they quit dairy.”

Over time, I personally have felt a difference from generally staying away from all animal products - but in terms of dairy in particular, I did find reducing/eliminating it had the most immediate and noticeable impact. And this is coming from someone who never had a strongly or acutely negative physical reaction to eating dairy - but regardless, I certainly noticed differences in pretty short order when I started avoiding it (and I used to consume a lot). And my body does respond differently now when I do eat some dairy - less so when it's goat's milk cheese, interestingly enough (but that's just me).Gabriel Cousens, in his wonderful book Conscious Eating, advocates an almost completely plant-based diet. When it comes to dairy, if it's to be consumed Cousens recommends that dairy be treated as a "condiment" - and as Bittman points out, when recognizing the nutrients contained in dairy, that such nutrients are more readily digested by our bodies when consumed in yogurt or cheese form (vs. liquid, aka milk). That, coupled with the importance of it coming from a clean, safe source, basically describes the evolution of my approach to dairy. I don't seek it out for nutrition - I get my nutrients from plant-based sources - and generally avoid it all together. But every so often, a little cheese (preferably goat's milk) from a good source is fine to satiate a craving (though it's also worth noting that by and large I no longer "crave" cheese or real dairy).What we eat and how we eat it is a personal decision, and it's unfair to lambast those who choose to approach food differently than we ourselves do. And dairy is one of the more hot-button issues, where you can find studies suggesting just about anything you want to believe - either that it's good for you, or that it's bad for you. But one thing I keep coming back to is that there is literally no evidence suggesting that a plant-based diet is bad for you... however, there is plenty of valid information linking animal products to various negative health effects. Something to think about! 

Eating in Prescott: Bill's Grill

There are a few solid places to get a good burger in Prescott, but fewer worthy veggie burgers at the local restaurants. PBC has had my favorite version, but the still relatively new Bill's Grill is giving it a run for its money! We've been frequenting Bill's Grill since it opened; it has quickly become a local go-to for us.Top five favorite things about Bill's Grill, in no particular order:

  1. There are THREE veggie burger options! Only one (the Boca burger) is vegan, but the black bean chipotle patty is dairy-free (not vegan because of a small amount of egg present) and delicious. I tend to go for that one; it is very flavorful and the texture is perfect.
  2. Aside from pre-selected burger concoctions you can order, the menu features a "build your own" system which has tons of toppings to choose from for your burger. Onion straws, crimini mushrooms, avocado and pepperocini/banana peppers get my vote! And, the barbeque and buffalo sauces are great. Those toppings, a black bean burger and a multigrain bun are my standard order:
  3. Three words: sweet potato fries. Enough said.
  4. If you're opting for meat, Bill's Grill offers locally raised beef - a great, clean option!
  5. The selection of craft beers on draght is fantastic. I especially recommend the Breckenridge Vanilla Porter, a brew from Colorado. It's easily one of my absolute favorite beers.

I have yet to try a beef burger there, but hear only great things. Bill's Grill also has seafood options (seared Ahi tuna, and recently salmon as well) and bakes their own buns (including a multigrain and a recently added gluten free bun) - bonus points for that.They also have daily/weekly specials - including red meat, chicken, seafood and/or veggie-centric options - and deserve creative props for thinking outside of the box. On a recent lunch date there with friends, one decided to go for the special at the time - the "Luther Vandross" - which included bacon, cheese and doughnuts in place of a regular bun. I did not try it, but E. who ordered it did enjoy it!:I really admire and appreciate what Bill's Grill is putting out there. They're all about good food made with fresh ingredients, offer tremendous variety to keep customers interested, and aren't overly expensive. I like the fact that they have plenty of healthier offerings as well as some off-the-wall indulgences - there's something for everyone!

Poignant Words About the Importance of Healthy Eating

In an article on HuffPo examining the trend of supplements as weight-loss aids (specifically the recent "it" supplement being African mango), Dr. Julie Chen wrote the following (emphasis mine):

"Don't get me wrong, I am clearly not opposed to supplements, and find them to be helpful in augmenting treatment and health goals... But they are not supposed to be quick fixes that take the place of healthy habits. The healthy habits need to be the foundation of how we achieve our health goals. There are certain supplements and many patient cases where supplements are absolutely necessary above and beyond a healthy diet, but my point is that the healthy diet should be the foundation first and foremost. Supplements are meant to be a gap-filler to augment an already healthy lifestyle. So, I have to frequently caution my patients against continuing an unhealthy lifestyle thinking that supplements are the equivalent of eating a balanced, healthy diet... They are not.So, for everyone reading this article, I would like to propose that we establish food in its natural form in a mostly plant-based diet that is anti-inflammatory as the foundation of weight loss, cholesterol and sugar management, and disease prevention. Then, the supplements that are appropriate and safe for your desired health goals can be layered on top of that foundation to help augment your attempts at your health goal. But, remember to always check with your physician to make sure that those supplements are safe for your medical history."

Love this, and couldn't agree more. And on that note, have a wonderful and veggie-filled weekend!