Eating on a Poverty Budget

This month’s Healthy Gourmet is a little different in that it tells a story highlighting a sad situation, hunger.

Recent news sources tell us that anywhere from one in eight to one in four families receive food stamp benefits. 

Back in December my office, Florida Executive Realty, held its second annual food drive.  As a company we felt it more prudent to forego our annual Christmas party and give back to those in need.

This year’s event enabled us to provide food to almost 400 needy families.  Fundraising was a community effort and included friends, clients, vendors, affiliates, colleagues, agents and staff.

We were humbled to learn there were many families, including some in affluent areas, who were barely making ends meet. Families were coping with the loss of jobs, illnesses and, in a few instances, homelessness. More elderly grandparents are becoming primary caregivers to school-aged grandchildren.

While we organized and packed the bags, distribution was handled by schools, churches and social service groups.  The bags were delivered before Christmas; soon after we received a heartfelt outpouring of thanks. We were privy to personal lives and they cherished their moments of being able to provide a holiday dinner.

While I am not coupon queen, as a former restaurant owner, I pride myself on being frugal. Unfortunately, even my frugality did not help me succeed in achieving a personal challenge” in recent months. 

In researching what is now referred to as SNAP, commonly called food stamps, I learned that state provides benefits at a rate of $200 for an individual and $167 for each person thereafter. 
A family of two would receive $367 per month in benefits and a family of four would receive $701. 
Deducting expenses associated with holiday dinners, I challenged myself to subsist within that budget.  In a two and a half month trial, I found I could not – not if I wanted to eat in a healthy way.

My family is lacto-vegetarian, meaning we consume no meat, no eggs, no chicken, no fish/seafood and limited dairy.  Eighty percent of our diet is plant-based.    

I purchase dried beans, lentils, and whole grains from the bulk section at Whole Foods, a money saving process.  I cook and bake most everything, rarely falling back on prepackaged food items. Occasionally, I cave and buy jarred pasta sauce. To further save money, I stock up on sale items and purchase produce when it is in season and less expensive.  We drink water, orange juice, apple juice and tea. 

In a lifestyle comparison with friends, our purchases are typically less expensive than that of the typical family. 

In spite of my best efforts, I could not do live within the budget. Despite not including meat, my basic purchases came in well over the mark.

I am in shock at the rapidly rising cost of basic food staples like rice, bread, produce and milk.  Granted, the highest costs of food production involve transportation and packaging, directly related to petroleum costs.

On the other hand, items such as rice, once ordinary, are now sensationalized. Like clothing and cars, there is now an influx of hybrids and designer brands.  Organic white cannellini beans, an old staple, was recently reinvented into a culinary trend. They now top four dollars per pound, double what they were a year ago.

I don’t know what to say but wow. I am concerned for our future and more food conscious than ever. 

As best I can, I will commit to continued research and keeping you informed of the healthiest practices I know – along with the best deals and better options.

I thank everyone who participated in our area food drive and those who independently provide for the less fortunate. 

Generosity is always rewarded.

In keeping with this month’s theme, I close with a recipe for breakfast under a buck. The oatmeal comes in at approximately 64 cents per serving. As an alternative to cream, I also offer a non-dairy creamer, whose cost is 80 cents for 10 ounces.

Cinnamon-Apple Oatmeal w/ Dried Cranberries

2/3  cup apple juice
1/3  cup water
2  tablespoon dried cranberries
½ cup organic rolled oats
¼  teaspoon cinnamon
Bring the apple juice, water and cranberries to a boil in a small sauce pan.  Add cinnamon and oats.  Stir well.  Reduce heat to low. Cover. Cook for five minutes, more if necessary, stirring occasionally.

Super Saver Tip:  Slice ripe bananas into half-inch rounds and freeze for use in oatmeal, smoothies and banana breads/muffins. Frozen bananas will not blacken. 

Non-Dairy Creamer

¼  cup canola oil
1  cup unsweetened almond milk
2  teaspoons Agave nectar (adjust to to taste)
½  teaspoon vanilla extract or 1/8 teaspoon Tahitian Vanilla Bean (available Williams-Sonoma)

In a blender combine the oil and almond milk until very well blended. Add the remaining ingredients and blend until smooth.  Refrigerate in a covered container or bottle. Use as desired.

By Stacey Lenz

Biodynamic Farming and Healthy Holiday Gifts

Research estimates that 80 percent of Americans have embraced green living in varying degrees. 

Organic foods, which have been frequently mentioned throughout the years, are foods produced without the use of conventional, chemical-based fertilizers and pesticides. They are also grown from seeds that have not been genetically modified or engineered. 

While organic farming has always been beneficial, biodynamic farming has quickly become the newest popular movement in sustainable agriculture. Biodynamic farming takes organic and steps it up several notches.  We will be hearing more about biodynamic foods and farming practices in the near future.

There are several components to biodynamic farming. For one, farms attempt to reduce their carbon footprint. They do this by generating their own renewable energy resources or by purchasing electricity from renewable sources such as wind farms. 

Specially developed ponds collect run-off and rainwater that is naturally filtered with the use of aquatic plants – a practice seen in Westchase’s storm water retention ponds. The farms then recycle the water for use in irrigation.

Cover crops, such as grasses and grains, are planted alongside regular crops to ensure that the farm’s soils are naturally enriched with much needed minerals and nutrients. Cover crops also help prevent erosion by acting as anchors to hold soil in place and control nuisance weeds.  

Herbs, flowers, and grasses are also planted in hopes of attracting beneficial insects, such as bees, ladybugs and butterflies, which are integral to the pollination process. 

These same herbs, flowers and grasses can be composted, mulched or made into a “compost tea” that can then be applied to the soil to further enhance overall soil health and further prevent unwanted pests from ruining crops.

Biodynamic farmers frequently build owl houses or similar structures in hopes of attracting bird species beneficial to rodent control. 

The overall goal of biodynamic farming is to maintain harmony or balance with the earth. In partnering with nature and nurturing the ever growing environmental movement, farmers are producing healthier, more flavorful bounties.  Such sustainable practices also ensure the viability of our planet for future generations.

The biodynamic calendar is rhythmic and identifies days for planting, pruning, and harvesting, much like the Farmer’s Almanac of yesteryear.

The concept of biodynamic farming is certainly not new. Practices of the past are being redefined and integrated into today’s world.

Biodynamic farming practices are not purely confined to foods for consumption. Homeopathic remedies traditionally use biodynamical farmed herbs and Dr. Rudolph Hauschka pioneered a holistic pharmaceutical company over 70 years ago.  His skincare products are second to none and are readily available today. 

It wasn’t long ago that I read a research article that analyzed genetically modified tomato seedlings.  I found it disturbing that the seeds themselves were injected with a toxic pesticide meant to deter bugs from devouring the ripening tomatoes.  Unlike topically applied pesticides and fertilizers, this type of residue cannot be washed off and was still present in the ripened fruit.  Ultimately, we consume that fruit and the poisons within them.

As a longtime advocate of organic foods and practices, I supremely support biodynamic farm practices. 

Good health ultimately rests with careful choices made by us rather than relying blindly in rhetoric dished out by government agencies. 

For the holiday gift-giving season, I am pleased to report that in addition to organic food stuffs, biodynamic wines are readily available!  Prices range from inexpensive (less than $13) to expensive (over $50). The bulk of the biodynamic wines are produced right here in the U.S.A. 

Rather than recipes, Healthy Gourmet is encouraging you experience the world of biodynamic farm production by checking into the following resources for potential gift items.

Whole Foods Market on Dale Mabry Highway carries wines from Parducci Vineyards, which produces inexpensive biodynamic wines, along with several organic, sustainable and vegetarian/vegan wines.

Next door is Total Wine & More. They carry moderate to expensive biodynamic wines from the Parducci Vineyards as well as the Ridge Vineyards and Staglin Family Vineyards. Having sampled the inexpensive and moderately priced wines, I am confident they’ll please the palates of family and guests this holiday season.

Anyone wanting to pamper mom this holiday season might also consider Dr. Haushka’s line of skincare products (www.drhauschka.com).  Although, the Web site doesn’t say so, some of the products are available in Whole Foods in the skincare/body care section of the store.

Best wishes for a wonderful holiday!

By Stacey Lenz

Lenz is a West Park Village resident and can be reached at stacey@staceylenz.com.

The Battle for Healthy School Lunches

Praise to the children who have survived my “healthy” cooking, daily food experiments, and humiliatingly different school lunches.

More than one child has been subjected to my roasted seaweed-wrapped veggies. They spent most of their lunch breaks explaining why a waxed-paper lunch bag was the healthier alternative to chemical-laden plastic and why organic carrots, dry to the bone, and unsweetened twig teas were highly nutritious.

Now that they are teens, I still strive to keep them healthy – with little success, mind you. I’m confident that by the age of 40, they will finally “get it.”

Like many parents, I am sorely disappointed in school lunch offerings and lunch budgets that focus on the almighty dollar and not real nutrition. So I channel my energy into creating “the best I can.”
There is no magic sauce to getting kids to like what you offer, but some approaches may help pull them on board.

For one, try involving your kids in food preparation. Kids are often more willing to try something they’ve proudly made.

Earlier this year, my youngest also began maintaining a list of her food intake. Using nutritional guidelines suited for our lifestyle, the food list has helped her understand her intake, measure calories, understand good versus bad fats, and strike a balance among carbohydrates, proteins and sugars. Seeing those foods she’s eaten in print enabled her be more proactive in her choices.
It also may help to turn more to local health food stores and healthy living magazines and include your teen in the shopping and educational process. A large part of better eating is learning about unfamiliar foods, such as whole grains, and learning new techniques for food preparation. Fortunately, a number of Tampa Bay merchants offer valuable resources, free lectures and demonstrations, and access to organic foods.

Recently, I picked up a copy of Whole Foods Bulk Basics, a free guide to understanding and preparing a rice, whole grains and lentils. It’s one of the most useful publications I’ve recently encountered.
I wish you a year of successful school lunches and close with two simple, kid friendly snacks.

Sweet Rice Cookies

1      cup sweet rice flour (for crunchier cookies) or 1 cup pureed cooked sweet brown rice (for chewier cookies)
1½   cups whole wheat pastry flour
½     cup roasted sesame seeds
½     cup roasted sunflower seeds
¼     teaspoon sea salt
3      tablespoons oil
1      cup raisins or currants (chopped, if preferred)
1½  cups apple juice

Preheat the oven to 350˚F and mix the dry ingredients together. Add the oil and mix with a standing mixer or use your hands. Add the raisins/currants and apple juice. For each cookie, place one tablespoon of batter onto an oiled cookie sheet and spread out thinly. Bake for approximately 25 minutes until golden brown. Keep an eye on the cookies in the last five minutes as oven temperatures vary.

Vegan Crisped Rice Bars

2     cups puffed rice cereal
¼    cup + 1 tablespoon rice syrup
¼    cup raisins
3     tablespoons roasted peanuts, chopped

Heat the rice syrup in a sauce pan to the boiling point, then reduce the heat and simmer on low for three minutes. Mix all other ingredients in a bowl. Add the hot syrup to the dry mix and mix it so it is evenly coated.

Rinse a small glass baking dish with water but do not dry. With slightly wet hands, spread the mixture into the glass dish and press it down firmly and evenly.

Refrigerate until hardened, slice into bars and enjoy. This is a lower calorie, lower fat, vegan/vegetarian version of traditional rice crispy bars.

By Stacy Lenz

Lenz is a West Park Village resident and can be reached at stacey@staceylenz.com.