Really Healthy Food is actually available nationwide. This is my latest discovery about food as well as the focus of this blog post. Specifically, my emphasis is on the diversity of products from small artisanal farms rather than on large farms that might still be organic, vegetarian, or vegan, but not local.
Included here is information mostly in video format about pasture raised animals including beef, chickens, lamb, pork, goat, and eggs. In addition, there is an explanation about a very special product, wagyu beef. Finally there is a section about produce (plant based products).
The Gala Fresh Farms supermarket deli in Baldwin, LI, NY now offers customers international and other freshly prepared gourmet foods. In fact, these new prepared foods are truly unique since other local community supermarkets do not carry them or other international gourmet type foods of this quality.
The deli section of the supermarket. Photo by Gala Fresh Farms.
Deli Department This department is managed by international cook Sumir (or Sammy) who started working at Gala Fresh about 6 months ago. He is Bedoin and speaks 6 languages. International cook Sumir has brought a unique, delicious addition to locally available prepared foods.
GALA FRESH FARMS DELI SAMPLE MENU
Included in these new deli specialities are superbly prepared international and traditional foods. Here are some of them.
Italian specialties: Made from natural rice, quality meats, cheeses, vegetable and sauce
Italian Arancini Rice balls photo from the goodcooking.co.uk• rice balls
• eggplant parmigiana,
• breaded fried eggplant
• broccoli rabe with sausage
International specialties: made from whole grains, vegetable, and dried fruits Quinoa Salad, photo from the gardengrazer.com• Quinoa salad
• Couscous salads
A variety of grilled vegetables: Made from fresh vegetables with a drizzle of oil Argentina grilled eggplant by Ben Fink, photo from Global Grill Greats
• eggplant
• summer squash
• zucchini
• broccoli rabe
• red, orange, yellow, and green peppers
Traditional food: Made from the freshest ingredients
• old fashioned bread pudding Bread pudding, photo from reference.com
Health and Healing project graphics are great fun to make for all my fermented beverages. In fact, I enjoy making Health and Healing projects graphics almost as much as making fermented food and beverages themselves.
In order to keep track of what I am doing with all my projects, I create promotional and identity graphics. At left, for this project, I have created a menu of the fermented food and beverages I am making.
Do you notice something significant between the above two examples of Health & Healing graphics? The current piece, the menu happens to be computer generated while the vintage piece or flyer was completely freehand drawn by me.
At the time the flyer was created, I did not have access to a computer. Currently, all my graphics is computer generated. In reverse, my current Health and Healing projects themselves draw upon vintage, handmade formulas and recipes.
Illustrations work by Susan Branch, Beatrix Potter, and Mary Engelbreit
As much as I would like to create lovely handmade illustrations of my current work, the computer is easier for me. Unfortunately I do not have the skill of other artists like Susan Branch, Beatrix Potter and Mary Engelbreit to manifest handmade marvels.
Ali’s Kombucha kitchen
CAPTURING THE ESSENCE
There is an essence to all of this. It is actually captured by the senses through the ethereal vibration of it all. There is the visual, the aroma, the taste, the feeling. Although I cannot capture some of these qualities, ultimately the products is essential.
It is my sincerest desire that you will experience something special through my Health and Healing project graphics. May that be the quality of transporting you to the products themselves. Ultimately that is where the benefits and the joy reside.
Since 1937, the NYC Public Retail Markets serve as culinary gathering places. Originally a 10-market system, these markets were constructed by the City of New York itself. The continued goal is to provide the public with an affordable supply of fresh food. Today, six remaining markets serve as a thriving testament to the food history that enriches New York City.
(Left) Typical scene of Lower East Side St peddlers and (Right) Mayor LaGuardia opens the First Avenue Retail Market, 1938 (Museum of the City of New York).
Mission At NYC Public Retail Markets, the central mission is to foster shared prosperity, equity, and empowerment across the city. In doing so, this strengthens neighborhoods and creates entrepreneurial job opportunities as well.
the Arthur Avenue Market in the Bronx and La Marqueta in East Harlem
Commitment Actually, the commitment is to make these markets not only world-class destinations. But it is also to provide access to affordable, healthy food—all as well. In addition to that preserving each market’s cultural heritage is also crucial.
Gourmet Glatt in Brooklyn and Moore Street in Brooklyn
Favorite food shopping is very easy and convenient for me.
That is because the stores I love that carry the foods I love are right in my neighborhood. Otherwise, I can always get most things on Amazon.com, quickly and at a discount like my favorite Frankies 457 Court St (Brooklyn) olive oil. But let’s stay in my neighborhood, for now.
Google map of the locations of the stores highlighted in this blog post
Ethnic Food Is My Preference. In fact, I prefer it to most American food. Fortunately there is enough of what I like. Therefore I can minimize my intake of the Standard American Diet. Instead, I can indulge in international, gourmet products I love at a discount.
Gala Fresh Farms
There are so many delicacies right here at Gala Fresh Farms in Baldwin that I can’t name them all. So I will focus on two of my most favorites. In fact, here’s a picture of them. My favorite Vantia Food Products imported from Italy and available at @GalaFreshFarms
Anchovies and Cheese Both are so mouth wateringly delicious. The anchovies are actually only lightly salted, even sweet. Therefore, I can enjoy their flavor without getting a mouthful of salt.
In contrast with their wonderful mild flavor is the spicy Italian Primo Sale Fantasia sheep cheese. Olives, arugula, and red pepper are a great addition to the robust flavor of this cheese gem. By the way, the store carries fresh semolina bread to make these choices a complete meal.
Home Goods
This addition to the neighborhood has been a spectacular success. Actually before it become HomeGoods, Rockville Centre NY, there was a less than successful supermarket. How grateful everyone is for the upgrade. In fact, it has made a world of difference to shopping in town.
Cerignola Olives and Lupini Beans Here are two set of my favorite treats from Home Goods. That is to say, first my favorite Italian salty vegetable snacks. In fact, there is nothing healthier when I am in the mood for a salty even astringent taste. Actually the border of this post is a row of bowls of red and green cerignola olives.
A jar of my favorite Bella Contadina cerignola olives and a jar of the same brand of lupini beans
Baklava and Turkish Delight Next I present my favorite Greek sweet treats. Baklava is nutty and sweetened by honey so it it not too sweet. In addition, turkish delight is chewy, tasty but not to sweet either.
My two favorite Greek sweets both available at Home Goods.
Your appetite must certainly be wetted by now. In fact, this was just a very brief introduction. So take a gastronomic tour of Rockville Centre/Oceanside/Baldwin Long Island or your own neighborhood. What was once homogenous middle class neighborhoods have become much more gastronomically diverse and delicious. In conclusion living in the suburbs can include favorite food shopping experiences.
A brief history of Kvass, Russia’s ‘bread in a bottle’ Kira Lisitskaya (Photo: Legion Media; Sputnik)
Beet Kvass is attributed to being Russian although the earliest recordings can be traced as far back as Ancient Greece and Egypt.(1) Ultimately today, recipes come from many parts of the globe and in many variations exist.
Beet Kvass went in and out of popularity in Russia. At one point it was a noble drink. Over time peasants were saved from starvation drinking it. It was called ‘bread in a bottle’ due to its highly nutritional value. But then it sank to being considered vulgar for poor folks.(2) Today it is experiencing an upswing as its health benefits are revealed again. Clearly beet kvass origins and recipes are not limited to a narrow story.
Barrel with kvass Harrison Foreman / russiainphoto.ru
Varieties of Kvass With its popularity due to health benefits, many recipes developed. But first I would like to present the simplest recipes to the most complicated.
Beet Kvass photo by Bobbi Lin
Red Beet Kvass The simplest recipe requires just filtered water, beets, and sea salt.
Taking the kvass one step further it can list filtered water, chopped red beets, whey to quicken fermentation, sea salt, or sugar, or even honey. Recipes are in the Source & Resource section at the end of this post.(3)(4)(5)
Golden Beet Kvass Although I have not yet made golden beet kvass, it looks fascinating and delicious. One particular recipe includes crusts of rye bread to add to the richness in fermentation and nutrition.
Sparkling Golden Beet Kvass Made the Traditional Way from the CulturedGuru.com
Golden beet kvass involves a more complicated recipe, possibly with more powerful results. I have not made this kvass yet. But I will as soon as I purchase some golden beets and fermented rye bread.
Homemade fermented beverages are my favored way to quench my thirst. Although pure water can be very refreshing, there is nothing like drinking a cool sparkling homemade fermented beverage.
Actually the variety is almost unlimited. Fortunately, most of the commercial brands ferment to have minimal (5%) or no alcohol at all for people with sensitivities.
MY FERMENTED DRINK PROJECT
From rebeccasnaturalfood.com, The Magic of Fermented Foods and Beverages
KOMBUCHA My homemade fermented beverages project originated with my love of kombucha. Over the years, I’ve consequently spent a great deal of time learning about fermented drinks in general. Then I discovered on my own how to make delicious flavors.
Making Homemade Kombucha Sometimes we don’t have the luxury of fermenting of our kombucha. In that case, commercial kombucha will do nicely. But if time does allow, I think it is worth it to experience homemade fermented beverages.
‘1F’ Kombucha
As I mentioned, fermentation, either ‘1F’ and/or ‘2F’ does take considerable time. Let’s begin. The ‘1F’ process includes boiling and cooling (black or green) tea. Then place it in a glass jar without the tea. Next add the fermenting agent known as a SCOBY.
Cover the glass jar with cheesecloth or a coffee filter secured with a rubber band or string. Once the liquid ferments, remove the SCOBY from the tea. Fermentation can take from a few days to over a week even. The result is a drinkable ‘1F’ Kombucha.
Keep SCOBY Mixture Warm During Fermentation
It is crucial to keep the designated fermenting area and bottle(s) warm. To accomplish this, be sure to cover the container with a heavy material like a sock or even a heating belt specifically designed for this purpose.
2F Kombucha
Once the 1F process is fermented, it is ready is make the kombucha more flavorful. But first be sure to remove the SCOBY from the 1F liquid. Next place the SCOBY in a small amount of the original ‘1F’ liquid in its own jar. Refrigerate it and leave it to rest ready to start another ‘1F’ kombucha. To make the ‘2F’ kombucha with one or more additional flavors, add either juice or tea to the jar that contains the bulk of’1F’ liquid. That may takes days, as well.
Kombucha SCOBY from blissedmama.com website
Recipes
There are so many great recipes for Kombucha available on the Internet. For example, here is one of those recipes. How to Make Kombucha at Home Using a SCOBY.
The ‘Sources & Resources’ section below has a terrific recipe. Many other recipes are on the Internet.
FERMENTED LEMONADE/LIMEADE
Homemade Fermented limeade with only two ingredients
This thirst quenching homemade fermented beverage is probably the easiest to make. It only requires two ingredients consisting of whey and ‘Simply Lemonade or Limeade’. First make whey with a cheesecloth by straining store bought, full fat probiotic plain yogurt.
Fermenting with Whey
Add about 1/4 cup whey to a bottle of Simply Lemonade or Limeade. Since it is about as pure as squeezing my own juice, it saves me a huge step of not having to squeeze my own citrus. Combine the two ingredients, 1/4 cup whey into a full bottle of juice. Make sure the bottle cover is on tight for fermenting.
Let this two step process sit on the counter maintaining a room temperature of between a minimum of 70 degrees but best closer to 80 degrees for a few days until it gets fermented and fizzy. Then refrigerate it and enjoy. Hint: In colder weather cover bottle in a heavy sock to maintain warm temperature for proper fermenting.
GINGER ALE
Ginger bug recipe from thespruceeats.com
Ginger ale involves another two step process similar to the ‘2F’ fermentation process used for making flavored kombucha. In this case, start by making a ginger bug.
Ginger ale recipe from thespruceeats.com
Combine bug and Liquid Then add it to a liquid specifically prepared for making homemade ginger ale. There is a great photo subtitle link that provides an excellent recipe for both a bug and ginger ale.
Sally Fallon Morell highly recommends beet kvass as an excellent nourishing beverage.
To quote her from the website threestonehearth.com, ‘Beets are sliced and cultured in water with yogurt whey and Celtic sea salt to make this traditional tonic drink.’
Valuable Medicinal Qualities Sally Fallon Morell describes this drink as being “valuable for its medicinal qualities and as a digestive aid. Beets are just loaded with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments…”
GOLDEN BEET KVASS Sparkling Golden Beet Kvass Made the Traditional Way from the CulturedGuru.com
Golden beet kvass involves a more complicated recipe, possibly with more powerful results. I have not made this kvass yet. But I will as soon as I purchase some golden beets and fermented rye bread.
DRINK UP Pure Water or Fermented Beverages Contrary to popular belief, fermented beverages were a source of pleasure even nutrition rather that a sanitary necessities in Medieval Europe going forward.
Middle Age Water Myth
Sources of Water in Cities
It is known that cities even constructed sources for pure water. In fact infrastructures were created to supply clean water to populated areas.
Rural Water Requiring Less Engineering
Where underground water existed naturally, wells provided pure drinking water.
Drinking water supplied by wells and transferred in barrels from medievalist.net
Water in Colonial New England (3)
At the beginning of this post documentation of water history relates essentially to European geography and construction. On the other hand, footnote(3) hones in on the relationship of water and the North American city of Boston from 1650-1900. Activities started later in the colonies as well as less frequently. But the need was less urgent.
Preferred Palatable Beverages
But for pleasure, alternative drinking liquids were prefered. In fact, there were many options to choose from. Fermented beverages from distant and recent history are still popular today.
Food and Beverage Hobby As part of my interest in food and beverage history, I like to prepare and drink these beverages. They range from thousands of years old to much more recent concoctions.
Fermentation
Fermentation was the way liquids were converted into nutritious, tasty beverages. Due to chemical reactions with healthy bacteria, many beverages resulted. I would like to spend this blog post writing about some of them.
“The term honey wine is sometimes used as a synonym for mead,[7][8] although wine is typically defined to be the product of fermented grapes or certain other fruits,[9] and some cultures have honey wines that are distinct from mead. The honey wine of Hungary, for example, is the fermentation” of honey-sweetened pomace of grapes or other fruits.[10]
More About Mead
“Mead was produced in ancient times throughout Europe, Africa, and Asia,[11][12][13][14] and has played an important role in the mythology of some peoples. In Norse mythology, for example, the Mead of Poetry, crafted from the blood of Kvasir (a wise being born from the mingled spittle of the Aesir and Vanir deities) would turn anyone who drank it into a poet or scholar.” Quoted from Wikipedia
Kombucha
“Kombucha is thought to have originated in China, where the drink is traditional.[3][4]
By the early 20th century it had spread to Russia, then other parts of Eastern Europe and Germany.[5] Kombucha is now homebrewed globally, and also bottled and sold commercially.[1] The global kombucha market was worth approximately US$1.7 billion as of 2019.[6]
SCOBY
“Kombucha is produced by symbiotic fermentation of sugared tea using a symbiotic culture of bacteria and yeast (SCOBY) commonly called a “mother” or “mushroom”. The microbial populations in a SCOBY vary.
Yeast
The yeast component generally includes Saccharomyces cerevisiae, along with other species; the bacterial component almost always includes Gluconacetobacter xylinus to oxidize yeast-produced alcohols to acetic acid (and other acids).[7]
SCOBY Defined
Although the SCOBY is commonly called “tea fungus” or “mushroom”, it is actually “a symbiotic growth of acetic acid bacteria and osmophilic yeast species in a zoogleal mat [biofilm]”.[1] The living bacteria are said to be probiotic, one of the reasons for the popularity of the drink.[8][9]”Quoted from Wikipedia
Food History Through Blog Posts I am writing a collection of food history blog posts to prepare for a possible book about this topic. Actually, I find the history of food fascinating. In particular, the history of food has far reaching consequences in Colonial America.
The First Thanksgiving, painting by Jean Louis Gerome Ferris, Photography Wikimedia Commons
The Consequences Actually the consequences reach as far back as the American Revolutionary War fueling and supporting the establishment of a new nation, the United States of America.
In other words, this collection of food history blog posts illustrates the correlation between the establishment of American Colonial food stability and the birth of a new nation. In fact this period covers about 150 years.
Food Abundance Flourishes in the Colonies
The Mt. Vernon kitchen garden, allowing Martha Washington to keep fruits and vegetables on the table year round. From MtVernon.org
TRADITIONAL FOOD PROCUREMENT, PREPARATION, AND PRESERVATION There are three steps to establishing food stability. This post, summarizes all three. They are listed below.
TRADITIONAL FOOD PROCUREMENT Illustrated above shows definitively how conducive the colonies were to cultivating produce and food stability. In the early days of emigration to the colonies, the Indians even showed them how to survive their first Thanksgiving. After that, preparation took hold.
Open Hearth Cooking “Open hearth cooking is the oldest form of indoor cooking. Before cook stoves came into existence, fireplaces were commonly used. A cook knew how to prepare the fire for a day of planned cooking. The cook would rise early in order to start the fire for the entire day’s cooking.”
Open Hearth Cooking-Blennerhassett Kitchen-Fireplace and Utensils from Pinterest.com
Canning
The glass canning jar method of preservation was invented in 1810, before the Mason glass threading technique invented in 1850. Therefore the original method is considered traditional and pre-industrial. In fact, it was not until 1850 that the canning method we know and use today was invented by William Mason.
What you need to can your berry favorite fruit jelly or jam. Don’t forget the berries. Supplies from internet sites.
Butter
This is a dairy product that was both prepared from cream and preserved preserved from going bad. Using a churn, the lifespan of cream was extended by turning it into butter. That way cream had a much longer shelf like.
The amount of butter one needed would determine the size of the churn. Apparently this churn provided a large amount of butter for its owner.
Antique butter churn with hand crank-ebay.com
Although preserved foods like jam/jelly and butter may not have been staples for the survival of early colonials, they do display the fascinating direction of food preservation in Colonial America and beyond.
Please note: This post has been written as more of a personal diary entry rather than a blog post with details that should apply to anyone else. It is the plan I aim to follow at this point of my life. In other words, it is designed for me by me. It is not a medical or nutritional recommendation for anyone else.
MY LIVING HEALTHIER DAY
My living healthier food plan is key to a good day. As mentioned in Part One, A Living Healthier Plan my day begins with at least 8 oz of filtered water. Next comes a supplement. Then perhaps some fresh fruit. Finally the morning meal is complete with a full breakfast.
Fruit for Breakfast | The Adventures of an Epic Baker from epicbaker.com
EAT BREAKFAST
It is easier to explain what breakfast is not for me than what is. There are so many for what is healthy. Meanwhile there are very few that are not. So this should be a no brainer. For example, the typical working person’s start to the day is the adrenaline rush of giant coffees and a carbo bomb.
The carbo bomb shown in this shutterstock photo, coffee and empty carb, ‘white food’ calories.
Protein with Breakfast Is Good Ideally for me a breakfast with some protein is good. Actually, I aim to eat sort of a reverse diet. In fact it is known by the saying, ‘eat breakfast like a king (or queen). Lunch like a prince (or princess). Finally, eat dinner like a pauper’.
Image of healthy breakfast from saga.co.uk
Protein with Lots of Vegetables at Lunch Is Good So I try to include a protein at breakfast. Then protein, vegetable and even a healthy carb for lunch. Finally an early dinner and a snack if necessary before bedtime. Even though I don’t follow it exactly, I prefer to eat my big meal closer to the middle of the day or afternoon. In fact, we like this arrangement a lot.
A healthy main meal from pngall.com
Eating Later in the Day Another suggestion is to not eat anything after 8 pm at night. Unless I am famished, this is another part of our living healthier food plan. Throughout the day, I include my supplements and am religious about taking certain prescribed medication before bed.
Eggs and Cheese Photography by David Munn from FineArtAmerica.com
Snacks Are A Challenge
Finding healthy snacks is a real challenge for us. Therefore, one of the changes I am attempting to make is to stay away from sugary snacks and help Phil (my husband) to do the same.
Nuts and Chocolate
For example, some kind of protein is preferable to a sugary snack. Personally, I love peanuts and pistachio nuts. Phil loves cashew nuts.
Baked Apple Recipe from simplyrecipes.com
Fruit As Well as Vegetables : Fresh, Cooked, or Even Dried
Fresh fruit, fruit cooked without sugar or even dried fruit without chemicals are other options. Even include certain ‘controversial carbs’ like a baked potato (White or sweet). Certain oils and ghee are like the cherry on top of the sundae. Popcorn is a favorite of Phil’s. In addition, dark chocolate made with monk fruit is very satisfying and does not spike blood sugar.
Raw Cheese
Let’s not forget cheese, made from raw milk as much as possible. At times I have eliminated dairy. But since discovering the digestive value of raw milk cheese, I like to include it in my food plan.
Just A Handful Of Nuts May Help Keep Us From Packing On The Pounds As We Age from npr.org
WHAT FOODS I SHOULD FAVOR I have eaten according to many dietary systems over my life. At different times, different systems have worked best. Therefore I want to record what is the latest find.
Ayurveda This is an ancient system that determines what foods are best to eat according to one’s body type as well as the season. Banyan Botanicals has an excellent test to determine body type and imbalances. Then I can figure out what foods are best for me to eat according to my doshas, any imbalances, and the seasons.
Why Is Ayurveda Important? from Himalayanyoganepal.com
Genopalate
This is a fascinating system. It requires an analysis of DNA results from Ancestry or another company. But it is based on chromosomes not geneology. Somehow it works. In fact when I first started following it, I definitely found an increase in my energy level. I have even created a looseleaf binder of the preferred foods in all their categories.
Crack your DNA Code and Unlock a Healthier You from www.genopalate.com
But as often happens, I have not been diligent about continuing. That is because I like too many foods that are not listed on it. Therefore I tend to fall back into the foods I like. Part of my living healthier food plan is to resume it as much as possible.
WHAT IS YOUR FOOD PLAN?
I am eager to hear what food plan you follow. Please write your response at the VERY bottom of the page below this “The Alison D. Gilbert Website & Blog Comment Policy”.
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