Midweek Delicacy: Baked Fried Chicken with Whole Grain Rice & Sweet Peas

Baked Fried Chicken

One of my favorite dishes used to be fried chicken. I would always make it with mashed potatoes, peas and gravy on the side. For some time now I have made a point to eat healthy. To stay heart healthy I have taken this old-time favorite and provided few twists making it both delicious and nutritious. You will be surprised by how crispy and tasty these chicken nuggets come out.

This is a quick meal to prep and have on the table. What will take time is the type of whole grain rice you choose. For this weeks meal I found a beautiful organic Marooned Rice, by Blue Moon Acres. Even if the rice takes an hour, the rest of this meal is so light and simple you will be able to relax in between. The Marooned rice has a unique sweet nutty flavor that goes very well with the chicken and honey mustard dipping sauce.

Happy eating friends!



Serves 4

Baked Fried Chicken & SidesBaked Fried Chicken Ingredients
Coconut oil cooking spray
1 1/2 cup Panko breadcrumbs
1/2 cup Pecan pieces
1 1/2 teaspoon Paprika powder
1/4 teaspoon Salt
2 Eggs
1lb boneless, skinless Chicken breast, cut into 1-inch pieces
1 1/2 cup Whole Grain Rice, cook according to package
1 small package English Peas (or Sweet Peas)
3 tablespoons of butter softened
1/2 Lime juiced
Salt and Pepper to taste

Honey Mustard DressingHoney Mustard Ingredients
5 tablespoons Honey
3 tablespoons Dijon Mustard
2 tablespoons Rice Vinegar

PreparationBaked Fried Chicken

  1. Start the rice as per instructions on packaging.
  2. Preheat oven to 450º F. Thoroughly coat a wire rack with cooking spray and set on baking sheet.
  3. Combine breadcrumbs, pecans, paprika powder and salt in a food processor; process until the pecans are finely chopped and the paprika powder is mixed throughout, about  minute. Transfer the mixture to a shallow dish.
  4. Whisk eggs in a bowl. Add chicken and turn to coat, then dredge in the pecan mixture, turning to coat evenly. Shake off excess. (Discard any remaining egg and pecan mixture.) Place the chicken on the prepared rack.
  5. Bake the chicken until no longer pink in the center, about 15 minutes.
  6. In a medium-sized sauce pan, arrange the fresh peas in a vegetable steamer over boiling water. Cover and steam for 10 to 15 minutes or until peas are tender.
  7.  Combine butter and lime juice in a medium-sized bowl. When the peas are done, remove them from the steamer and spread the butter over the peas. Let it melt evenly and stir adding salt and pepper to taste.
  8. Combine all ingredients for the honey mustard sauce in a bowl and whisk until smooth. Serve as a dressing or a dip with the chicken, rice and peas.Honey Mustard sauce

Midweek Delicacy Time: Savory Beet & Sweet Potato Soup with Pistou & Vegan Sour Cream

Happy eating friends!


Serves 4-6

SoupSoup Ingredients
2-3 tablespoons Olive oil
several pinches Kosher Salt for Potatoes
1 Sweet potato, washed
3 large golden Beets, scrubbed clean with roots and leaves trimmed – peel & cut into 1/2 inch wedges
1 small white or yellow Onion, roughly chopped
1 tablespoon of Coconut oil
3 cups of organic Vegetable broth
2 cloves of Garlic, peeled
1 teaspoon Coriander
1 teaspoon Cumin
1 teaspoon Tumeric
1 teaspoon Kosher Salt
1/4 teaspoon coarse ground Pepper
 Vegan Sour Cream Ingredients
Vegan Sour Cream
1 cup raw Cashews
2 teaspoons Apple Cider vinegar
1/2 fresh squeezed Lemon juice (you can substitute a lime)
1/8 teaspoon Kosher Salt

Tip: The cashew nuts and apple cider vinegar are what make this taste so wonderful. You can use other nuts but make sure at least half of the nuts are cashews.

Pistou IngredientsPistou
3/4 cup loosely packed fresh Mint leaves, Dill, and/or Sage (use any variation)
1/2 cup loosely packed fresh flat-leaf Parsley sprigs, (or Basil)
1 large Scallion, chopped (1/2 cup)
1/4 cup extra-virgin Olive oil
2 tablespoons Water
1/4 teaspoon Salt

Tip: If you use more herbs than the measurements above be sure to add more olive oil. For every half cup of herbs you go over add in 1 tablespoon of olive oil. Be sure to add salt to taste.

Soup PreparationRoasted Sweet Potatoes

  1. Preheat oven to 450°F, and line a baking sheet with parchment paper. Drizzle lined baking sheet with olive oil and sprinkle with salt.
  2. Cut potatoes in half, length wise.
  3. Coat potatoes all sides with olive oil and salt, and place cut side down on lined baking sheet. Sprinkle potatoes with turmeric and additional salt.
  4. Bake at 450°F for 30 minutes until done. Check with fork for doneness.
  5. Place beets, onion and garlic on a large piece of foil on a baking sheet. Drizzle with coconut oil and season with cumin, coriander salt and pepper. Fold foil around beets and crimp ends to form a packet. Roast until beets are tender when pierced with a fork, 25 to 30 minutes.
  6. Combine the beets, onions, garlic, sweet potato and vegetable broth; puree until smooth in either your blender or food processor. Serve with sides

Pistou PreparationPistou

  1. In a food processor add herbs in batches and pulse until finely chopped.
  2. With motor running add olive oil in a stream, then water and salt, blending until incorporated.

Vegan Sour Cream PreparationVegan Sour Cream

  1. Place cashews in a cup or small bowl, and cover by a 1/2 inch with boiling water. Let soak for 30 minutes.
  2. Drain cashews and place in a blender with vinegar, lemon, salt and about a 1/4 cup of water. Blend until very smooth, adding more water as required to puree the mixture.

Mid week delicacy: Crispy Polenta Cakes

saynotofoodwaste.midweekdelicacy.recipe.healthy.happy.food.love.share.5While spring is almost around the corner, the recent cold spells are probably keeping you bundled up in layers. This week we layer up with the traditional dish of lasagna, but add in lots of colors from vegetables. Not only will this Crispy Polenta Cakes recipe keep you warm, but it will remind you of all the different colors awaiting you in Spring time. The best part, this deliciousness takes only 40 minutes to make. So what are you waiting for? In less than an hour you’ll be eating a tasty, healthy and colorful version of an Italian staple.

Happy eating friends!
Hokuma & Ingrid

Here’s what you’ll see inside:
saynotofoodwaste.midweekdelicacy.recipe.healthy.happy.food.love.share.7saynotofoodwaste.midweekdelicacy.recipe.healthy.happy.food.love.share.8saynotofoodwaste.midweekdelicacy.recipe.healthy.happy.food.love.share.9 saynotofoodwaste.midweekdelicacy.recipe.healthy.happy.food.love.share.10   saynotofoodwaste.midweekdelicacy.recipe.healthy.happy.food.love.share.11

A Lifestyle, not a Diet

“Eat food, not too much, mostly plants,” is the diet mantra from Michael Pollen’s famous book The Eater’s Manifesto. While I’m studying for my fitness certification, this advice seems to be the one of the simplest diets and could really improve your health.

So, if such great and effective advice exists, why are there hundreds of different diets, diet pills, food delivery services, and other paid ways to lose weight? Two simple reasons. First, the advice that Pollen gives is not a six-week plan to lose twenty pounds but rather flexible diet advice that often requires a lifestyle change and actual research by the eater on what “too much” means. In other words, it is difficult. The second reason is that a simple flexible diet would not sustain the 20 billion dollar industry that is the diet world.

Although it might be painful to admit, the health industry and the diet industry are still businesses that thrive on new consumers and continual consumption of their products. While a variety of lifestyles is helpful, it can be pushed for the wrong reasons. For example, my father feels his best on a LCHF diet, which started because he read Atkin’s book twelve years ago and never looked back. He’s lost weight, lowered his bad cholesterol, and feels healthier. But when I tried that diet the only thing I felt was bloated and tired. (Also consider the fact that it took twelve years, not twelve weeks, of changing his lifestyle gradually to achieve the results I am talking about.)

saynotofoodwaste.diet.healthy.lifestyle.greens.veggies.happy.2People who make money in the diet industry are looking for ways to get us to continually seek diet food, diet books, etc. The way this occurs is not by promoting a diet that lowered cholesterol or made a person more energetic – instead, the metric used is weight, often with unrealistic expectations or false claims.

To see why it might be best to look at some of the statistics associated with the diet industry. About 85% of self-identified dieters are women. Most dieters, even if they are successful in losing weight, gain all the weight back plus excess once they stop their diet. What it seems is that the diet industry is often focused on changing the appearance of the person rather than their health, and women are strongly socialised to make their make appearance be slim or small. The diets, if adhered to strictly, can garner results but because the weight loss is so quick (and unhealthy), once the person stops this diet they gain the weight back.

So what does this all suggest? Many many diets are focused on one thing: appearance. They thrive on getting us to try multiple diets that temporarily boost our confidence but re-enforce destructive eating habits and the cycle repeats itself. Diets which emphasize lifestyle changes and require patience don’t make as much money, but can help us be happier in the long run. To stop us from reinforcing Diet Culture and its unhealthy eating habits, education on food is extremely important.

By Jordan

1. ”10 Things the Weight-loss Industry Won’t Tell You” by Catey Hill (Link: http://www.marketwatch.com/story/10-things-the-weight-loss-industry-wont-tell-you-2014-01-10)
2. “100 million Dieters, $20 Billion: The Weight-loss Industry by the Numbers” by ABC News
(Link: http://abcnews.go.com/Health/100-million-dieters-20-billion-weight-loss-industry/story?id=16297197)

Mid week delicacy: Pho

saynotofoodwaste.midweekdelicacy.pho.recipe.healthy.sustainable.yummy8Cold days just beg for warm dishes. There’s nothing like delighting your taste buds and raising your body temperature with a bowl of Pho. The popularity of this staple has soared in the USA in a span of a few years. Sometimes we are even forced to stand in a long line before we can enjoy a few gulps of this goodness. Of course, then there are days when there are no lines but we forget to bring our cash and have to opt for something next door that accepts a credit card. Rather than waiting in line or looking for cash, download this recipe, go to a supermarket to buy the ingredients and make this deliciousness in the comfort of your kitchen. You’ll be warm, proud and happy. Ready to try it? Here’s the Pho recipe.

Happy eating!
Hokuma & Ingrid

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Mid week delicacy: Stewed Okra

saynotofoodwaste.recipe.south.grits.healthy.delicacy.sustainable.healthy.6As the weather in the North gets cold we crave warmer weather. This week we take you to the south with warm and comforting food. Stewed okra with grits. Sounds good? Wait until you taste it. As always, this recipe will sure be a hit with all picky eaters, that includes the kids. Download the Stewed Okra recipe and give it a try, and let us know what you think.

Happy eating!
Hokuma & Ingrid

Here’s what you’ll find inside:   

Mid week delicacy: Cumin-roasted Cauliflower

saynotofoodwaste.midweekdelicacy.recipe.healthy.vegetarian.withmeat.pasta.6Have you ever noticed that herbs and spices can add amazing flavors to any dish by uplifting its aroma and taste?  We did too and that’s why this week we mix the deliciousness of cumin with vegetables, ensuring that any picky eater will want to take a bite of this pasta! And those who are in love with meat, and eat it for breakfast, lunch and dinner, don’t worry, we got you covered! Carnivores and omnivores rejoice, here is this week’s Cumin-roasted cauliflower recipe.

Happy eating!
Hokuma & Ingrid

Here’s a look at the instructions:
saynotofoodwaste.midweekdelicacy.recipe.healthy.vegetarian.withmeat.pasta.1saynotofoodwaste.midweekdelicacy.recipe.healthy.vegetarian.withmeat.pasta.2 saynotofoodwaste.midweekdelicacy.recipe.healthy.vegetarian.withmeat.pasta.3saynotofoodwaste.midweekdelicacy.recipe.healthy.vegetarian.withmeat.pasta.4saynotofoodwaste.midweekdelicacy.recipe.healthy.vegetarian.withmeat.pasta.5

Mid week delicacy: Pasta with Brussels Sprouts

saynotofoodwaste.healthy.vegetables.recipe.diet.sustainable.delicious.yum.food.good.12Getting picky eaters to consume their daily dose of veggies can be tricky, especially if the veggies are not common on a menu. Solving this challenge can be simple. The trick is to combine the ingredients least likely on their mind with something they like. In this case, we paired brussels sprouts with pasta, and for the meat eaters, we added bacon as an extra reward for changing things up. Try this delicious Pasta with Brussels Sprouts recipe by Ingrid this week! When you do, let us know how it goes. We’ll be happy to hear your feedback and post your food images on our social networks.

Happy eating!
Hokuma & Ingrid

This is what you’ll find inside the pdf:

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Mid week delicacy: Winter Chili

midweekdelicacy.veggiechili.superbowl.healthy.hearty.ingrid.cooking.recipe.sustainable.diet.saynotofoodwaste.2On cold, rainy and snowy days of winter, nothing adds heat and color like a warm bowl of chili. This week, Ingrid shows us how to make spicy 3 bean Winter Chili. It’s perfect when craving something hearty and healthy, as well as, when throwing gatherings at home. (Hint: Super bowl is coming up soon!)

Enjoy the dish and send us your photos so we can upload them on our Instagram account, or tag them with #saynotofoodwaste.

Happy cooking!
Hokuma & Ingrid

How to Enjoy the Holidays: Don’t Overeat

saynotofoodwaste.food.overeat.holidays.sustainable.helathy.1Thanksgiving was last week, and most Americans gorged themselves on delectable dinners of turkey, various rich vegetable sides, and sugary pies. While holidays like Thanksgiving are wonderful occasions to bond with families and friends over delicious meals, many people quickly find themselves regretting how much they indulged on food. Even though one day of gluttony is not enough to pose serious concerns to a generally healthy person, the ‘food coma’ feeling of being stuffed to the point of extreme tiredness and intense stomach discomfort is something everyone would like to avoid.

Overeating on the holidays is largely psychological: when you see huge amounts of food before you and are surrounded by people eating, it can be hard to tell yourself to stop. You don’t realize how full your stomach is getting until it’s too late, at which point you feel terrible. Although the past can’t be changed, these are some suggestions for making sure your next holiday festivities don’t end in painful regret:

  • Don’t starve yourself beforehand! The growling in your stomach will only cause you to lose all self-control once the food is served. It’s especially important to eat breakfast to stimulate your metabolism, so that your body burns calories leading up to the meal.
  • Remember leftovers: the food isn’t going to disappear if you don’t immediately eat it. If there are really enough people partaking in your meal that leftovers aren’t guaranteed, then remember a) that this is not a fight for survival, you don’t have to take all you can get, b) that it’s an annual holiday, there’s always next year to enjoy basically the same food, and c) to be courteous of everyone else – don’t take it all for yourself!
  • Consider all of your options: if everything looks delicious, take small portions of everything, rather than loading up on one or two things with the intent of adding more later on. In fact, you’ll get more pleasure from a diverse plate of flavors than from a huge portion of one food.
  • Drink water, rather than calorie-laden beverages. This will also help your digestion.
  • Not all vegetables are light. Casseroles, for instance, are typically packed with fats and starches that will feel like lead in your stomach. That’s not to say that you shouldn’t eat them, just that you shouldn’t trick yourself into thinking that these can be enjoyed in larger portions because they’re vegetables. Guiltless options would be leafy greens with minimal dressing.
  • Watch your condiments. Sauces can be packed with sugar, salt, and fat, so prioritize getting full on real food over filling yourself with add-ons.
  • Don’t eat quickly. Savor the flavor of every bite, drink, talk to the people around you, and, most importantly, give your body time to notice that it’s getting full.
  • Pause before taking seconds! Your brain can take up to half an hour to register the stomach’s fullness, so don’t assume that you can keep piling it in.
  • Don’t forget dessert! Even if it isn’t on the table immediately, or no one is eating it yet, dessert is coming, and chances are you’re going to want some. Don’t get full on dinner if you have a sweet tooth. That being said, don’t let yourself go and undo all of your hard work once dessert starts, either.

In case you still end up in the dreaded ‘food coma’:

  • saynotofoodwaste.food.overeat.holidays.sustainable.helathy.2Drink water or herbal tea to calm your stomach and flush your system.
  • Go for a walk, rather than sitting down and letting all of the food settle at the bottom of your stomach. Light stretches, like raising your arms above your head and leaning side to side, will also help your stomach feel less weighed-down.
  • If you really feel unwell, lie down and apply heat to your stomach to relieve bloating. A warm towel or heating pad across your abdomen feels incredibly soothing on an aching stomach.

With all this in mind, be grateful that you had the opportunity to eat all of that delicious food. These tips should help you to enjoy your meal and foster fond holiday memories (rather than binge-remorse).