Salmon: not just a horrible beach-house color

I try my hardest to eat salmon every week. Not because it’s my favorite fish, or because I think the Alaskan fishing industry needs my patronage (even though they do – do you hear me, Alaska? You NEED me!), but because it is super super super good for your brain. Alzheimer’s runs in my family, so we are all always looking for ways to prevent it. Recently, the link between omega-3 fatty acids and Alzheimer’s prevention has become clear. According to the Rush University Medical Center, people who eat fish one or more times a week are approximately 60 percent less likely to experience Alzheimer’s disease than those who rarely eat fish. The important thing about fish here being the omega-3’s, which salmon has a particularly high amount of. And omega-3’s in fish are of a particular kind called DHA and EPA, which appear to have the strongest health benefits. So what is it exactly that omega-3’s in fish oil are doing that are so beneficial besides making you smell like fish all the time? What, you don’t think of that as a benefit? Trust me, if you ever want to get out of a conversation, or need to rid yourself of a “close talker,” or are trying to attract stray cats, or just generally need the public to leave you alone, fish oil is a HUGE benefit. But in addition to that, these fatty acids reduce inflammation in the body. Inflammation is one of those things that can lead to myriad diseases including high blood pressure, heart disease, blood clots, stroke, dementia (Alzheimer’s), arthritis and much more. Another interesting potential benefit of omega-3’s? They may help fight depression. Although the studies are mixed, it is clear that in countries with higher levels of omega-3 in the typical diet have lower levels of depression. Eat fish; be happy.

Our bodies do not naturally produce omega-3’s – we must consume them through our diets. And while you can do this through a supplement, why wouldn’t you just do it through delicious food? Enter: salmon. Enter: my long speech about the right kind of salmon to buy at the fish counter. If you would like to skip this wild vs. farmed fish debate, skip to the last sentence of this paragraph. At just about any fish counter of any grocery store you will see 2-3 different varieties of Salmon. Some will say “wild caught” some will say “farmed” some will even say “organic”, but here are a few differences: farmed fish are raised in feedlots and at feedlots fish are doused with antibiotics and exposed to more concentrated pesticides than their wild kin. Additionally, farmed salmon are given a salmon-colored dye in their feed, without which, their flesh would be an unappetizing grey color. And regarding the all-important omega3’s? FDA statistics on the nutritional content (protein and fat-ratios) of farm versus wild salmon show that the fat content of farmed salmon is excessively high–30-35% by weight, wild salmon have a 20% higher protein content and a 20% lower fat content than farm-raised salmon, farm-raised fish contain much higher amounts of pro-inflammatory omega 6 fats than wild fish. IE – the opposite of what omega-3’s do for you. In studies by the FDA wild fish were not only much lower in overall fat content, but also were found to have 33% more omega-3 fatty acids than their farm-raised counterparts. Omega-3s accounted for 29% of the fats in wild coho versus 19% of the fats in cultivated coho. Bottom line: buy wild-caught fish.

I’m so sorry. Here are some pictures of food.


This was one of those recipes that came to me during this thing that happens in my mind where whatever fresh produce I picked up at the farmers market that week inserts itself into some recipe I’ve been drooling over on Pinterest. In this case, it was a tomato pasta recipe from Martha Stewart. But because I had zucchini and squash on hand and because I needed my weekly salmon, I mixed it up a little. I pan sauteed two small tomatoes, a small squash and small zucchini in olive oil with a teaspoon of minced garlic and some Italian seasoning. In the meantime, I rubbed the salmon down with lemon infused olive oil, salt, pepper and a little garlic. I heated some oil in a pan and laid several slices of lemon down into the oil, then placed the salmon on top, covered with a lid and let cook over medium-high heat while the pasta was boiling (about 8 minutes, or until it can be flaked with a fork). I have started using this Ronzini brand “Garden Delights” vegetable spaghetti – it is much more palatable to me than whole wheat pasta and still better for you than regular pasta, but you can use any kind you’d like. (Disclaimer: I did not get paid to promote Ronzini brand “Garden Delights” vegetable spaghetti, but I totally would if they offered. That goes for you too, Pacific Salmon Fishers of America, Sunkist lemon farms, and the people who make the ridiculously expensive lemon infused olive oil I use. )

I saved about a half a cup of the pasta water and made a sauce from the vegetables with some additional olive oil, Parmesan cheese, some freshly chopped basil from my garden, and a bit of the starchy pasta water, then mixed the pasta into it and topped with the salmon, a sprinkle of cheese and basil and a squirt of fresh lemon juice.

feed your brain!

And before you go off thinking I’m Martha Stewart, or Barefoot Contessa or something (although I think we can all agree that Jeffrey would just ADORE this meal), let me quickly correct you. I’m more like Julia Child’s slow second cousin. If Julia was forever dropping chickens or spilling this or that in some hilariously charming way, all the while making the most delicious French food you’ve ever seen, I am the slow second cousin who is nearly cutting off a finger or giving herself third degree burns while she tries to make toast. Case in point:

I need adult supervision.

I don’t know how well it comes through in that picture – but my middle finger has a pretty significant burn/blister right under the knuckle. This is because, as it turns out, metal skillets that have just come out of 400 degree ovens are HOT! This is my primary mistake in the kitchen – forgetting that things are hot and grabbing them with my bare hands. Also, over-salting things. So, Food Network, if you are looking for a new cooking show that appeals to those S&M loving, 50 Shades of Grey reading freaks, I am your girl. Get in line behind Ronzini and those stinky fishermen.

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Sweet Meat

I promised I wasn’t a vegetarian and I’m here to deliver. Also, my friend Robyn threatened to stop reading the blog unless I posted a meat recipe she could make for her seriously carnivorous husband. Fine.

But before we get into that, I want to talk a little bit about meat, the consumption and environmental effects of it, and healthy options and portions. Wait….where are you going? No, really – it’s important! Fine, I won’t TALK about it, I’ll just show you this:

Get the point? Meat should be a SMALL percentage of your daily food intake. It should be used as a side dish, not a main course, and should be chosen wisely. I can’t say that this particular recipe was the “wisest” one, but it did serve up about 8 small servings over the course of three days, so it had that going for it.

This recipe was adapted from one I found via Pinterest, and was originally posted here. I changed it up a little, but all in all it’s pretty similar.

Brown Sugar and Balsamic Glazed Pork Loin

Ingredients:
1 (2 pound) boneless pork tenderloin (or regular pork loin)
1 bunch of fresh sage
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon granulated garlic
3 clove garlic, crushed
1 small onion, sliced
1/2 cup water
Glaze
1/2 cup brown sugar
1 tablespoon cornstarch
1/4 cup balsamic vinegar
1/2 cup water
2 tablespoons soy sauce
Directions:
Rub roast with salt, pepper and granulated garlic. Place in slow cooker with 1/2 cup water, sage, crushed garlic and onion slices. Cook on low for 6-8 hours. About 1 hour before roast is done, combine ingredients for glaze in small sauce pan. Heat and stir until mixture thickens. Brush roast with glaze 2 or 3 times during the last hour of cooking. Serve with remaining glaze on the side.
I sort of sliced, sort of shredded the pork loin when it came out of the pot, removing the fat as I cut. I used a regular pork loin, not a tenderloin, so there’s some different meat textures going on in there. Once I had sliced/shredded it onto a platter, I drizzled the glaze over top of it.

I served it with a squash and corn casserole and a light tomato and cucumber salad. You’ll notice the portions here look similar to the diagram at the beginning of the post:

The meat only takes up 1/4 of the plate.

So, see – I DO eat meat. I just think we have to start thinking about it and preparing it and eating it a little different. Meat can be a great source of protein, but it can also be a great source of saturated fats, unnecessary hormones and antibiotics. Not to even mention or get into the kind of cruelty that goes in to most mass-bred cattle, pork and chicken. Under normal circumstances I purchase all of our meat through local farms who use ethical animal raising and slaughtering methods. This was a rare exception, although the meat is still technically local (Smithfield, VA).  Yes, locally raised meats are more expensive, but when you eat less of it, the cost works itself out. Not to mention the long-term health benefits of eating less meat and more sustainable meat are a huge cost savings (would you rather spend money on healthier food or on blood pressure, heart disease and diabetes medications and treatments?). Pasture raised meats have less saturated fats, are generally not fed antibiotics (because they are outside eating grass, not shoved in a cage with 1,000 heads, chowing on grain which inherently makes cows sick), and are leaner because of the natural exercise they get. The same is true of pigs and chickens. If you’d like to learn more about the environmental and health effects that meat has in America, I would encourage you to read The Omnivore’s Dilemma by Michael Pollan. This is the book that the documentary, Food Inc. was based on, but if you’re like me and can’t stomach movies like that, try the book instead. He traces the steps of three meals from beginning to end: a fast food meal, a “locally sourced” meal, and a meal that was 100% hunted and gathered by him. It’s fascinating and you will never look at the food the same way again, I promise.

Ok, so I ended up talking about it anyways. I’ll get off my meat soapbox now. Honestly, I do love it and I do eat it, and when the summer ends and we get into fall and winter, you will see me use it as an ingredient in a lot more dishes.

What is your favorite meat? Where do you get your meat from and what is important to you when purchasing it? What kind of questions do you ask your farmer, butcher or grocer when purchasing meat?

midnight snack

What does a midnight snack look like for someone with OCD and a food fetish? Like this:

A midnight snack for maniacs.

I literally went to the store at 11:45 for this stuff and was eating it during the last 30 minutes of Saturday Night Live. Let’s break it down: fresh, local Knotts Island peaches, wrapped in prosciutto and broiled for about 4 minutes, then topped with Blue d’Auvergne and drizzled with local honey and fresh cracked red and black peppercorns. I don’t really have to get into details about how good this was, I don’t think. You get the picture.

What is your favorite midnight snack? What’s the craziest thing you ever went out at midnight to eat? 

Get to crackin’

Let’s talk crabs. Of the crustacean sort, of course.

Blue crabs fresh from the Currituck Sound

Blue crabs are a way of life here. They are how many people, my uncle included, have made a living on the local waters. Growing up around bays where blue crabs thrive means that you learn how to crack a crab claw open before you learn how to use a fork, and I’m not kidding. Which brings me to one of my food obsession: food that takes a lot of work for a little bit of food. Crabs, shrimp, oysters, even pistachios – I LOVE eating food that is a challenge. There’s a sense of accomplishment, for one thing. It also extends the meal itself. Ever eaten a bushel of crabs with a small group of people? Two hours later and you’re wondering why there is still half a bushel of crabs left.  It forces you to relax, take your time, enjoy the company, the food, and everything else that entails.  Which is good, because for nearly $100/bushel, you should really, really enjoy them.

These crabs were caught by my (2nd? once removed? who knows) cousin, Mason who learned to crab from my uncle Wayne – his grandfather. They were delicious (both times) and I never take for granted the amount of work, from the crab pot to plate, that this kind of meal requires. Of course, you can’t have crabs without beer . . .

Crab claws make great beer-tab openers

I can eat crabs all by themselves….without stopping….for days on end….but I did decide to make a little cucumber and tomato salad with some local produce I’d gotten at the farmers market. One cucumber, halved, seeded, and cut into half moons, with halved cherry tomatoes in a sauce of Greek yogurt, dill from my garden, lemon zest and juice, garlic, salt and pepper.

Tomato and cucumber salad in Greek yogurt dressing

It’s a fun table to set: crabs, beer, fruit salad (local watermelon and peaches) and tomato and cucumber salad.

Crab dinner

And of course, we eat our crabs Carolina style – dipped in apple cider vinegar with salt and pepper. Another thing about growing up around here is learning to stomach, then appreciate apple cider vinegar. It goes on everything: BBQ, crabs, vegetables, collard greens – you name it. But did you know that it’s has some pretty serious health benefits? From WebMD.com “The effect of vinegar on blood sugar levels is perhaps the best-researched and the most promising of apple cider vinegar’s possible health benefits. Several studies have found that vinegar may help lower glucose levels. For instance, one 2007 study of 11 people with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4%-6%.” Blue crab meat is also a great source of protein and is low in fat. It’s also a pretty amazing source of vitamin B-12, zinc, calcium and other nutrients. It’s also a good local “Sensible Seafood” decision, according to the Virginia Aquarium’s Sensible Seafood guide. But it’s important to note that what is a “sensible seafood” can vary by region, so while it’s sustainable here, it may not be in other parts of the country or world. Check out the original Sensible Seafood program at the Monterey Bay Aquarium’s Site.

What are your favorite foods that you have to work for? 

BERKFERST NOT MAH FAVRIT MERLS

If you need context for that title, check this out.

Breakfast is hard. Mostly because I don’t get hungry until about 11, but they tell you you’re supposed to eat within 30 minutes of waking up to boost your metabolism. I’ll be perfectly honest here and say that sometimes 11 and “within 30 minutes of waking up” are not always that far apart….but that aside, sometimes I just want a cup of coffee and for everything else to somehow make itself. Also, since I don’t really care for breakfast (on the weekdays – weekends are another story full of bacon and cheesy scrambled eggs and toast with strawberry jam), I try to make it as healthy as possible since my taste buds haven’t always totally woken up.

Last week I had gotten a few local peaches from my co-op and when I got up that morning, somehow all the cereal, bread, jam, and milk had magically disappeared. So I opted for oatmeal with peaches. I told you when I started this blog, there would be some major fails. This one wasn’t major, but it was a misstep – the directions on the oatmeal said to add a 1/4 tsp of salt to the oats while they were cooking. I cut the recipe in half, since it was just me and just threw in a “dash” of salt. Well, either these instructions are bobo to begin with, or my brain is so dysfunctional in the morning that my “dash” was actually a giant pour and this was the saltiest oatmeal I’ve ever had in my life. I tried to add some cream and honey to it to tone it down, but to no real avail. I ended up just mostly eating the peaches with a little bit of the oats. My advice: just don’t put salt in oatmeal. Seriously, whose idea was that anyways?

In any case, I think it turned out “pretty” which is sometimes all I can ask of my food:

BERKFERST

Local honey and peaches with rolled oats

So despite the salt-lick fiasco, let’s talk about the benefits of this meal while pretending it didn’t taste gross. First off, oats are a whole grain, and rolled oats are a less processed version of a whole grain. I’d like to say I can stomach steel cut, as-little-processing-as-possible oats, but I can’t. They’re just gross and should be reserved for horses. Thick rolled oats are my in-between healthy option. I get this brand from the organic/natural aisle of the grocery store. They take 10-20 minutes to cook. Word to the wise – if your “whole grains” take less than 5 minutes to cook, they aren’t really doing you any good. Whole grains are good for your heart, cholesterol, blood pressure (reducing the likelihood of having blood clots, stroke and heart attack), and provide you with folic acid, fiber, b vitamins, iron and more. You can find out more about the benefits of whole grains on the whole grain council website.

Honey is full of antioxidants, is a great way of sweetening food without giving you a sugar rush because of its quick glucose and slow fructose release and if you suffer from seasonal outdoor allergies, locally produced honey can help curb some of those issues because it gives you a healthy, low-dose of the pollen you are allergic to, sort of like a vaccine or an allergy shot would. Find more fun honey info here.
Locally produced honey is the best kind to get (of course) because it will provide your system with the local allergens and pollen, because it helps keep your local honey bee population thriving (which is incredibly important for agriculture overall) and because it taste better because it has to go through less processing. I buy mine from Bee’s Knee’s apiary here in Chesapeake, VA.

Finally, peaches. Ah, peaches. The epitome of July. The highlight of summer. Who would even care if they had health benefits or not, they are so good? But, luckily, they are full of potassium (low potassium is the source of MANY health issues including hypertension, fatigue, muscle weakness and more), beta-carotene (which your body turns in to Vitamin A), lycopene and lutein. They are also high in fiber and vitamin C. It’s important to note that while almost all vegetables and many fruits are “high in fiber” – the fiber usually resides in the skin of the product. Some fiber is contained in the flesh, but when it comes to things like peaches, cucumbers, apples, etc – if you are peeling them before eating them, you are losing out on a lot of fiber and nutrients. Whole food is the best food.

Alright, that’s enough for today’s nutrition lesson. Just remember – skip the salt, use a minimally processed whole grain, leave your fruit’s skin on and skip the sugar and replace it with locally produced honey. And coffee….don’t forget the coffee…..

To meat or not to meat

I realize that all my posts so far have probably given the impression that I am a vegetarian, which I’m not.  I was for several years in college and then I got married and this is how that story goes: We got back from our honeymoon and the next morning Jeremy fried bacon in our newly-shared apartment. End of story. If you can resist the smell of bacon after 7 days of eating Jamaican food, you should probably see a doctor, cause something is wrong with your olfactory system.

Although I do eat meat now, I still try to reduce my meat consumption as much as possible for several reasons including health, cost and the impact meat has on the environment. This is nothing new – there’s a whole “Meatless Monday” movement, in fact.
Most of the meat we do eat is locally raised – Hampton Roads has several wonderful farms producing high-quality, ethically-raised, pastured and free-range, hormone and antibiotic-free meats including beef, pork, chicken, lamb, goat, rabbit, and turkeys. Seriously. Although none of that matters much for this post, which is yet another vegetarian meal. One day, I promise, I will share a meat recipe.

This recipe came from a Rachael Ray inspiration. I don’t generally watch her show (or any daytime television) and I have a huge grudge against her for making the whole world think that ALL RACHELS spell their name RACHAEL – which just isn’t true. But I was at the dentist one day, confined to a chair with a TV in front of it and her show was on. She was making a pasta dish where instead of a traditional sauce, she roasted an eggplant and used the eggplant-meat as a sauce. Then she slapped some real meat on top of it, but that seemed unnecessary, so a few nights ago with an over-abundance of vegetables from my co-op, including a beautiful eggplant, I decided to riff on this idea.

eggplant Rotini

roasted vegetable rotini with eggplant sauce

There is one thing I share in common with Rachael Ray, and that is a tendency to not really have a “recipe” but instead to use kind of general directions and measurements. I once saw her instruct in a recipe to use a “palm-full” of something, and that is definitely how I cook. Measuring and following directions takes precision and patience – two things that I do not possess. It’s why you’ll never see a baking recipe on this blog.
So below is my best re-construction of what I did here.

Eggplant Rotini with Roasted Vegetables

Serves: 2 hungry people. Double for your fam.

Ingredients:

  • 1 Medium Eggplant
  • 1 small/medium zucchini
  • 1 smell/medium yellow squash
  • 1 large portobello cap
  • 1 small onion – red, yellow or white is fine
  • a handful of snap beans
  • 2 large cloves of garlic, minced
  • a handful of fresh basil
  • olive oil
  • 8 oz (half a box) of whole wheat rotini or other curly pasta
  • Parmesan cheese

Directions:

  1. Cut the eggplant in half, lengthwise, brush the cut sides with olive oil, then sprinkle with salt and pepper. Lay, cut side down, on a rimmed baking sheet and put in the oven at 375 F for about 30 mins.
  2. Take all of your veggies that you are putting in the pasta (I listed what I used above, but feel free to improvise or substitute here with whatever you have on hand), cut into pieces, mince one clove of garlic and dump it all into a bowl and coat with olive oil, salt, pepper and a little Italian seasoning, if you’d like. Pour onto a rimmed baking sheet. Stick in the oven with the eggplant for 25-30 mins of until they are done to your liking (I like mine to still have some bite, without tasting raw)
  3. When the veggies only have a few minutes left, start the pasta – cook according to package directions. Save half a cup of pasta water before draining.
  4. Take the eggplant out of the oven and let cool for a few minutes. The halves should look “deflated” and the inside should be runny and almost liquefied. Once they are cool enough to handle, scrape the insides of the eggplants out into a medium sized bowl and with the flat end of a wooden spoon, mash the eggplant. Stir in the other minced garlic clove, salt and pepper to taste, and Parmesan (a palm-full??), then stir in freshly torn or cut basil, stir until you have a nice paste going. (You can see a picture of this in the collage above, upper left-hand corner).
  5. Add the drained pasta to your eggplant paste and stir – adding in the reserved pasta water until the noodles are coated in a starchy sauce (you probably won’t need the whole half cup). Take the roasted veggies out of the oven and toss them into the pasta as well. Grate in some more Parmesan and mix. Top with fresh basil and little extra Parmesan.

We had this with some locally made hummus and whole wheat pita chips. This roasting and mixing method really takes the bitterness out of the eggplant that keeps a lot of people from eating this super-nutritious veggie. Eggplants are low in Saturated Fat and Cholesterol; they’re also a good source of Vitamin K, Thiamin, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Dietary Fiber. The fiber in the eggplant, the other veggies and also in the whole-wheat pasta (about 6 grams per cup) make this a super filling meal. Fiber is known for keeping you full for longer, so you don’t have to eat as much of it in the first place, and then you’ll be less tempted to have a midnight snack later.

So don’t get me wrong – meat is great. But when it’s mid-July and I’m looking at all those beautiful vegetables, I can’t help but go back to those pre-bacon days and let the produce steal the show.

What is your favorite meatless meal? Are you reducing your meat consumption or are you a vegetarian? If so, what are your tricks for making filling meatless meals? 

Confessions, Exceptions, and Admissions

Eating locally can sometimes be a challenge. Especially depending on where you live. I’m really blessed to live in an area that makes an awful lot of amazing things, but I know that’s not everywhere. Then there are those brats who live in California where everything is available locally pretty much all the time and everyone gets it and does it and even the “fast food” joints serve local grass-fed beef. It’s really just infuriating. Or great. Or whatever – you know what I mean.

But being a “locavore” doesn’t mean that you have to give up everything that isn’t grown around you. It just means that whenever possible, you support your local food system. There are a few things I have accepted that I will never be able to acquire locally but that I will never, ever consider giving up. Here’s my short list:

  1. Coffee (duh)
  2. Olive oil (double duh – although, there is an olive farm in Georgia making some amazing oil, maybe that trend can move up to VA??)
  3. Lemons and Lime (I make a lot of mixed drinks and these are essential)
  4. last but not least – AVOCADOS  

Avocados are kind of an obsession for me….they are this perfect combination of fresh, creamy, protein-laden, good-for-you-fats that just makes me happy. There will probably never be an avocado farm in Virginia, but I continue to buy these California imports on a weekly basis. This morning I was feeling an avocado craving coming on and I had one of these flashes of food inspiration that I get sometimes and I saw this sandwich in my mind before I even made it. It was a snap and was (obviously) delicious. Also, huge. It was huge. I ate about 60% of it and gave up. Which is sad. I hate leaving good food behind . . . 

Avocado and Egg Sandwich

Ciabatta bread topped with mashed avocados, watercress, chopped hard-boiled eggs, salt & pepper.

The app I use for these collages, by the way, is called “Pic Frame” and is available FOR FREE in the app store. The latest update now allows you to add labels, which makes the app complete perfection. Notice my shout out to California in the background 😉

The watercress and egg are both local, so see – it’s possible to combine the two without being a total traitor. The watercress just gave the sandwich the right amount of crunch and fresh green needed between those two heavy layers of protein. I only used half of an avocado spread on both halves of the ciabatta roll, so there’s still another half in the fridge waiting to be something yummy. I hard boiled two eggs, but I really only needed one. And if you don’t know – this is the absolute perfect method for making hard boiled eggs with yolks that are still chewy and flavorful instead of dry and chalky:

  • Put your room temp eggs into a sauce pan and pour room temp water over them until they are submerged.
  • Put the sauce pan (covered) over high heat and bring the water up to a boil.
  • When the water has reached a rolling boil, remove the saucepan from the burner, leave the lid on the pan and let the eggs sit for 6 minutes.
  • Using the lid as a strainer, strain the hot water from the pan, dump a few handfuls of ice into the pan on top of the eggs and let sit for 2 minutes.
  • Remove the eggs from the ice, roll across the counter until the shell is cracked all over, then peel. Cut as you’d like.

Avocados are widely regarded as one of the healthiest foods you can eat and particularly some of the best fat you can eat as it is primarily mono and poly-unsaturated fat, which makes it a great protein and fat supplement for vegetarians and vegans or just people like me who try to reduce their meat consumption. And we all know that eggs are a great source of protein. But not all eggs are created equal. In fact, several studies show that farm-fresh pasture raised chickens (which you will pretty much only find from local sources) are nearly 5 times higher in Vitamin D, have 1/3 less cholesterol, 2 times more omega-3 fatty acids, 3 times more vitamin E and the list goes on. And anybody who’s ever eaten a locally raised egg will tell you that the taste is the biggest difference. Eggs that you buy from the grocery store are “factory raised” eggs and even though they may be labeled “organic” “free-range” or “vegetarian-fed” it doesn’t mean what you might think. Thanks to the blog “Simple Bites” for explaining this quickly and easily:

“In order for eggs to be labeled “free-range” a chicken needs to have access to the outdoors.  This usually means hundreds of chicken confined to an industrial chicken house with a small slab of concrete to walk outdoors if they’d like. Your “free-range egg” chickens are really spending their lives indoors in a ventilated area and will not have the nutrient levels as described above.  If you’re buying “vegetarian-fed eggs”, this is a sure sign that they do not have access to pasture as real chickens are not vegetarians.”

And that’s that. Locally raised eggs are available all over and while their natural season is spring, they are usually available year-round thanks to heating lamps and modern amenities. Find out where to get yours at http://www.localharvest.org or several of the other links on the right-hand side bar on my home page.

Getting back to the sandwich: it was delicious, it was easy, it melded my favorite import with some of my very favorite local ingredients and just one roll, half an avocado, two eggs and a few sprigs of watercress probably could have fed me and Jeremy for dinner.

What are some imported foods that you can’t live without? What is your favorite thing to do with avocados? Are you eating locally raised eggs and can you taste the difference?
Leave me a comment and let’s chat!