Eat Richly & Heal the Planet. Basic Home Nutrition on the Cheap.


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Presentation for the Trans Health Conference in Philadelphia.
Growing regenerative, community food systems

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Eat Richly & Heal the Planet. Basic Home Nutrition on the Cheap.

  1. 1. Eat Richly & Heal the Planet (& Yourself) - Basic Home Nutrition on the Cheap - How much did you enjoy the food you’ve eaten today? How nourishing did it feel? How good do you feel about the sources that food came from?
  2. 2. Eat Richly & Heal the Planet (& Yourself) - Basic Home Nutrition on the Cheap - presented by Frances Rose Subbiondo & Acorn Swiggum at the Trans Health Conference Philadelphia, PA -- 6/11/16
  3. 3. Attendees will gain: • solid ideas about how to eat well through the seasons • simple eating strategies for: wellness, comfort, togetherness, & affordability • a basic understanding of: • regenerative food systems, & … • how our eating decisions can positively impact the world around us & ourselves. • simple, delicious recipes
  4. 4. gratitude.. Hooray for food!! BIG HOORAY. …It’s capacity to bring people — & all life — together… … How it connects us to Earth & nourishes our families. ---------------------------------- Gratitude to all the peoples & cultures of the world. … For keeping ancient recipes alive, and for the ways they relate magically to the food-giving world. … And to the Loving, the Wise, & the Delicious.
  5. 5. breakfast take an omelette (or a frittata)
  6. 6. when the seed of breakfast… is last night’s dinner prep & cook time: 12 minutes
  7. 7. recipe: frittata - local eggs (1-2 per person eating) - sea salt & house spice, to taste - dinner leftovers - splash of olive oil in a bowl, beat the eggs, salt & house spice together. add leftovers. combine. heat oil over medium heat in cast iron skillet. add egg mixture when sizzling. cook over medium heat until edges are firm & pancake bubbles appear. finish frittata under broiler. cook until top is golden. (prep time: 12 minutes)
  8. 8. recipe: (vegan) frittata - 2/3 c. chick pea flour + 1/2-1/3 c. water - sea salt & house spice, to taste - dinner leftovers - splash of olive oil in a bowl, beat the flour, water, salt & house spice together. add leftovers. combine. heat oil over medium heat in cast iron skillet. add mixture when sizzling. cook over medium heat until edges are firm & pancake bubbles appear. finish frittata under broiler. cook until top is golden. (prep time: 12 minutes)
  9. 9. relationships What kinds of relationships underlie the foods that support you? the more conscious & co-creative our relationship with our foods (& food providers), the more regenerative the system. Regenerative food systems are founded upon healthy relationships -- Relationships to people, Earth & all Life.
  10. 10. regeneration what is regeneration? what is regenerative? regeneration is a quality of life that makes more of itself possible. also:: nature’s original operating instructions. regenerative systems are those whose health naturally increase over time & practice, that naturally affirm Life on this planet.
  11. 11. togetherness Get together on food… … on growing it, harvesting it, preparing it, eating it, composting it, & spreading it back over the soil. Get together. Build relationships.
  12. 12. investment Food is an investment. Invest in quality, ( = better health ) ..And in its providers & producers. the plants, the animals, the people, the farmers, the co-ops
  13. 13. sourcing & nutrient density where does your food come from? how’s the soil? the feed?
  14. 14. challenge: invest in real food add up what you're spending on processed food in a day or a week… and give 30%-60% of that to purveyors of real food. … so when you pan-sear your garlic-crusted grilled cheese with fresh herbs on your rocket stove you may actually be transported.
  15. 15. recipe: butter-toasted, garlic-crusted grilled cheese with fresh herbs bread, butter, garlic, tomato, good cheese, house spice, & fresh herbs (chives, oregano, bee balm) pan sear both sides in a cast iron skillet with butter over a rocket stove.
  16. 16. bonus recipe: a dessert tea for after the grilled cheese into a teapot with the oregano sprigs, pour boiling water. cover. steep 5 minutes. add the rest. steep another 5. ingredients: - fresh sprigs of oregano (10 or so) - small shot of maple syrup - pat of butter - pinch of red chili flakes
  17. 17. close loops where do your leftovers & food scraps go? let them feed your compost, your worms, & your garden. re-use / return jars & tupperware what if away didn’t exist? & how about your cooking fuel?
  18. 18. rocket stoves your neighborhood trees are dying to cook your dinner & tea.
  19. 19. remember to grow your own anything you can. fresh things -- herbs, leaves, teas. feed them your worm castings.
  20. 20. & forage! If soil contamination is a problem, try asking to weed a community garden, even if you don’t belong to one. Some gardeners would sooner spray Round-Up on a Dandelion than take it home & eat it. Weed it for them. Then eat it — and grow strong & healthy. get to know 2 to 4 wild edibles - & places they can be found near you.
  21. 21. recipe: ‘Dandy Bread’ 2/3 c. chick pea flour 1 tsp sea salt, black pepper each 1 tsp ground coriander 2/3 c. water 1-2 c. edible flowers (dandelions, chives, bee balm, etc) mix first: everything but the flowers into a thick paste. separate petals from the flower bases. fold the two together. spread mixture in an oiled cast iron skillet over medium-low heat. cook 7 minutes. oil the top. finish cooking bread under broiler until top is firm & crusty - about 5 minutes.
  22. 22. gratitude thank your food — and those that brought it to you. remember the lives that gave their's for yours. offer a moment of gratitude to them. this adds grace to the recipe.
  23. 23. additive processes start with an empty glass add water. add mint. add a pinch of sea salt. and a dash of honey — & apple cider vinegar. it just gets deeper & more nutritive.
  24. 24. beans fast food is a big pot of simply-prepared beans recipe: soak ‘em. drain ‘em. cook ‘em. simmer in fresh water. scoop out foam. add fennel seeds, bay leaves &/or Kombu seaweed. then salt toward the end, once beans are soft. (for a week’s worth of beans in your refrigerator)
  25. 25. beans are inexpensive. the flavor is in the spice (our) house spice mix: - coriander - fennel - chili flakes - caraway - mustard - thyme - sea salt
  26. 26. so are sunnies... Za’tar recipe: - 1/4 cup sesame seeds - 1/4 cup dry thyme - 1/4 cup sumac - 1 tsp sea salt - 1 tsp chili flakes - 3 cups raw sunflower seeds in a spice grinder, a food processor, or a mortar, combine all ingredients & pulverize serve with olive oil, bread, spreads, or plain. hearty.
  27. 27. recycling/re-visiting The same foods shows up in many forms & guises. Also, front-loading work, to turn unprocessed foods into ready-to use ingredients, makes for easier, faster, & more versatile cooking later. It is easier, for instance, to keep cooked greens fresh than raw ones. Process them into cooked greens -- & store them near those now-cooked beans. They are for anything.
  28. 28. ogi 2 cups of dried organic millet 2-3 cloves of garlic 2-4 Tbsp of olive oil salt & fresh-ground black pepper to taste Leave millet in water, covered, for 3 - 5 days, until it smells cheesy. Pour water off. Replace with fresh water in pot with water in excess of 2” above the level of the millet. Bring to boil, then simmer until millet has lost its form, adding more water as needed. Stir frequently. As it nears a porridge-like consistency, add the Olive Oil, Garlic, Salt & Pepper. Mix well. Serve & top with fermented vegetables, or toppings of your choice.
  29. 29. your ogi porridge then becomes … ogi porridge, whenever you want it! Just add water & reheat. ogi pizza crust pour porridge into oiled casserole dish. bake at 375 until firm. add toppings. ogi panelle make ogi pizza crust. cut into squares. deep fry.
  30. 30. onions & garlic onions & garlic go for miles & miles. on a yogi’s diet? what then is your onion & garlic? (celery & carrots perhaps?) find them. And keep them around.
  31. 31. ..putting it together In a sauté pan over medium heat, add olive oil & house spice. Then onion & garlic -- and any fresh herbs from the garden or neighborhood. Add cooked beans. Cook until well combined. Salt to taste. This makes a substantive & delicious bean (or grain) dish. Whatever’s left goes into tomorrow’s frittata. a basic recipe:
  32. 32. challenge #2 most of us already love sweet & salty foods.. challenge yourself to try: - new foods - bitter foods - sour foods - fermented foods
  33. 33. bones & organs bone broth recipe: - sprinkle bones with sea salt, spice & olive oil - roast in 375 degree oven 30-45 minutes - (pour off fat into jar for use in other dishes) - add bones to fresh water w/ bay leaves, a shot of vinegar, aromatic seeds, & any veggies like garlic, onion, celery, carrots, etc - simmer 4-24 hours Takes time (but little effort). Make a lot. Freeze in quart containers. Use in everything: grains, soups, frittatas, sauces & more. (food system rock stars)
  34. 34. Recipe: Noodle Soup 1 quart bone broth 1-2 cups sliced vegetables ⅓ package of rice noodles / vermicelli ⅛ cup dried seaweed Place the bone broth in a medium saucepan. Heat to a simmer. Meanwhile, soak the rice noodles & seaweed in water. Add the vegetables to the simmering broth, and cook for a few minutes. Drain the rice noodles & seaweed and add to the broth. Simmer for 1-3 minutes, until noodles are tender. Serve & season with sea salt, sesame oil, tamari/soy sauce, hot sauce of your choice. (Prep time: 12 minutes)
  35. 35. addictions food addictions? compulsive behaviors around food?? • find or create networks of support • reduce harm, on a path to elimination • crave sugar? try greens, ferments, or dried apricots. wean with maple & honey. • magic too in the framing. • choosing patterns that inherently serve. • not saying ‘no’, saying ‘yes’ to more.
  36. 36. remember to masticate chew people. chew slowly. get way more out of your food. eat with friends, family, housemates, pets. slow down. put your fork down between bites. your plate too. & sit down to eat. your salivary glands do more work than you may be aware, or even imagine possible.
  37. 37. read labels(!) (imagine briefly a time & place when nothing you eat comes from a can or box. the food you eat is grown locally & unprocessed.) read all labels. recognize everything there? one level further... you could probably make what’s in the boxes & cans in your pantry yourself - probably better, certainly for less money, & with more to share.
  38. 38. advanced practices - eat local - by continent, region or mountain. - eat seasonally (this is EASY if you eat local). - cook for community gatherings with food budgets. use them to stock your own pantry with surplus. - grow an edible & medicinal forest garden.
  39. 39. resources & contact the West Philly Cultural Engine’s Community Supported Kitchen fb: Community Supported Kitchen (the CSK)
  40. 40. resources & contact fb: K is for Kitchen’s FAEMILY TABLE 732.306.8400
  41. 41. resources & contact
  42. 42. gracias a la Madre y buen provecho this slideshow can be found here: short-link: