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Articles in "Island Epicure"

All fishes help your heart and your brain function. Some yield a sizeable amount of essential Omega-3 fats. To my surprise, I’ve found out that trout gives you even more Omega 3 fat, protein, and selenium than salmon with about the same calorie count.

As the cost of living keeps edging up but incomes, especially on those of us living on pensions or saved-up retirement funds, continuing to eat nutritious foods we like without busting our budgets gets to be more and more of a challenge.

This author was conceived, generated, born and raised by meat-eating parents and ancestors, and gets sick on those diets that feature too much argenine and too little lysine among the proteins.

Feast yoursel’s, friends on the foods of dear old Ireland. A blessing ‘tis, too, that they’re mostly cheap, easy to make, and tasty they are with it.

More Okinawans live to be 100 years old than the people of any other country. They credit sea vegetables for their many healthy years.

All of a sudden I am in Florida. That’s the way it feels- that’s the way it is. That feeling is the biggest reason I don’t like flying- that whole time warp thing where you are sitting in this cramped

For a supper that includes the Valentine’s Day motifs of the color red and a heart shape, you might try a heart-shaped Salisbury steak. It comes to the table under a blanket of red sauce. The whole menu could be:

Winter lamb is really mutton, hence tough and needing either very, very brief or very long cooking. Besides, it is For a supper that includes the Valentine’s Day motifs of the color red and a heart shape, you might try a heart-shaped Salisbury steak. It comes to the table under a blanket of red sauce.  The whole menu could be:  Vegetable salad, Salisbury Steak, steamed brown rice, kale with garlic

We’re still in the flu season, with winter’s chill stressing our immune systems. That doesn’t make it any easier to keep healthy. Flu season has a few weeks to run.

Now comes the backlash from December’s generosity. We’ve passed from the sphere of optimistic Jupiter to conservative, even miserly Saturn ruling Capricorn.

These cookie drummer boys are full of wholegrain goodness and have lower Glycemic Index numbers than cookies made with only wheat flour.

This column is for Cynthia, and for anybody else who needs meals that take a minimum of prep time, and not too many ingredients. For the vegans and vegetarians among us, I suggest pasta with beans in a red sauce.

The pumpkin, pie of this year’s Thanksgiving feast a recent invention of mine that dodges several family members’ allergies, comes with very little lactose and no gluten. No more eating the pumpkin-and-spice flavored filling and throwing away the crust.

On days when the rain pours and the wind roars, it warms the cockles of my culinary heart to be able to resort to my well-stocked pantry when it’s time to cook a meal.

You will, of course, thriftily buy a pumpkin that’s as edible as decorative. Within a few days after Halloween, peel it, chunk it, steam it, or cook it in enough water to prevent burning, puree in food processor or blender, and then try one of both of these recipes.

Chocolate, of course. Who doesn’t love it? Choose cocoa, for a temporary boost to your brains’ seratonin, the happiness chemical. It won’t give you lasting happiness, but it will—for a little while—make you smarter.

I’ve just invented a new cookie recipe that my son pronounced, "Superb!" Here it is, below. It contains no cane sugar nor corn syrup product nor gluten, just great flavor and nutrition. You may want to clip it and glue or tape it into the back of your copy of my book, Wholegrain and Gluten Free, available at Minglement.

For years we’ve heard that we should not eat eggs, or at least should toss out the yolks and make our omelets with whites only. White omelets? If I ever make one, it will be as a curiosity, not with the expectation of high-quality nourishment. The first Island Epicure column I ever wrote featured an imaginary conversation with a hen. She explained that an egg contains every nutrient needed to create new life.

Nutrition buffs tell us we should eat fatty fish at least twice a week for the Omega 3 fats. You get them in salmon, mackerel, sardines, tuna and walnuts. We used to be told to eat fish on Fridays. But why wait? It’s good any day. This quick easy dish is similar to the Pad Thai you know and love, but juicy with coconut milk and whipped together with albacore tuna. It’s pretty enough to serve to company, and delicious.

By now the hottest weather of the year should be behind us. Down here near the water where I live, it’s already cool enough to begin baking again. If it isn’t yet at your house, it soon will be. You’ll be glad you clipped and saved today’s gluten-free banana bread recipe. It’s whole-grain, potassium-rich and deliciously sweet yet low on the glycemic index.

I do love lamb. It is expensive, but a couple of shoulder chops or lamb steaks can be made to go a long way, cutting the per-serving cost of a lamb entrée to a less budget-bashing amount.

Really hot weather is so unusual here in the Puget Sound region, and especially on Vashon and other islands in the sound, that it really wipes us out. Few of us have air conditioned kitchens. The recipes below require little or no cooking. They taste great cold and supply needed moisture for our sweat-dehydrated bodies.

What did the signers of the Declaration of Independence have for their dinner on the day they signed that important document we still celebrate every 4th of July? Did they spend so much time discussing Tom Jefferson’s words telling old England that her thirteen American colonies wanted their independence that they only paused for a quick cold collation?

A quick curry supplies fuel for summer activities without heating up the kitchen and the cook while preparing it. The theory in Thailand and in the warmest provinces in China is that a spicy dish that makes you sweat has the net effect of helping you stay reasonably cool. If that doesn’t work, follow it with chilled watermelon.