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Recipe Mutiny steals recipes from food blogs and recipe sites. Then we publish them. With credit (Naturally).
Monday, January 6, 2020
5 Strawberry Recipes to Kick off a Healthy New Year
Looking to kick off the new year with small, healthy changes? It's as easy as reaching for fresh strawberries from Florida! And today we're rounding up our favorite sweet and savory strawberry recipes to inspire vibrant, flavor-packed meals.
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5 Special Weekend Breakfast Recipes
When you've got extra time to slow down, we've got you covered with five of our favorite special weekend breakfast recipes! Pair with a glass of real milk, and your day is off to a strong start!
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Easy Miso Fish Soup with Soba
For this Miso Fish Soup, white fish fillets are gently simmered in a savory broth then topped with green vegetables, herbs, and soba noodles. Ladle up a bowl of this satisfying soup and enjoy healthy comfort food at its finest.
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What Exactly Is the Pegan Diet?
You’ve likely heard about the paleo diet, which is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era. And, we’re fairly certain you’re familiar with veganism, which is a style of eating that requires adherents to abstain from consuming animal products. But, have you heard about the pegan diet, which is often thought of as a combination of the two?
In 2014, Dr. Mark Hyman, an American physician and a New York Times best-selling author, began advocating for people to follow a “pegan diet” and first wrote about it on his blog. Hyman coined the phrase “pegan,” and with it, he developed a style of eating that’s designed to reduce inflammation and balance blood sugar for the purpose of promoting optimal health.
What Can You Eat on a Pegan Diet?
Eating a pegan diet involves cutting out animal products—or at least, any animal products that aren’t sustainably raised or grassfed. Hyman also says you should think of meat and animal products as “a condiment,” not as a main course. That means, you can eat up to four to six ounces of meat or animal products per meal—but no more.
Because followers of the pegan diet tend to limit their meat and animal product intake, they’re highly reliant on plants and vegetables to fill up their plates. It’s encouraged that they rely mostly on veggies that are darker in color, since they’re generally less starchy and lower on the glycemic index than, say, white potatoes.
(So, yep! That means skipping on fries, sadly.)
In Hyman’s book, “Food: What the Heck Should I Eat?,” he explains the pillars of following a pegan diet. In addition to limiting your animal product intake and eating lots of veggies, Hyman says you should also:
- Avoid sugar: In addition to staying away from sugar, Hyman advises against ingesting anything that could spike your insulin levels, such as flour and refined carbohydrates.
- Slow down on fruit: While you can eat fruits, Hyman says not to go overboard and to stick to mainly consuming those that are low on the glycemic index. Like vegetables, this typically means going for fruits that are darker in color, such as berries, since they’re less likely to spike your blood sugar.
- Avoid chemicals in your food: Even if you aren’t interested in following a pegan diet, this is a good rule to follow in general. When consuming any kind of food, try to stay away from those that contain pesticides, antibiotics, hormones, or GMOs.
- Consume healthy fats: When Hyman says to eat “healthy fats,” he’s referring to foods containing omega-3 fatty acids, such as avocados, flax seeds, olive oil, nuts, and seeds. Eating omega-3s is known to support your cardiovascular system, while also helping to decrease inflammation, lower your blood pressure, and more.
- Use only specific kinds of cooking oil: While on a pegan diet, it’s recommended that you avoid using most vegetable, nut, and seed oils. This is because Hyman says oils, such as canola, corn, and soybean oils, make the calories add up fast. Instead, he recommends using tiny amounts of expeller or cold-pressed nut and seed oils, such as macadamia and walnut oils—and avocado oil is also a good choice, especially when cooking at high heats.
- Eliminate (or limit) dairy: According to a blog post on Hyman’s website, about 75 percent of the world’s population cannot genetically digest milk and other dairy products. As a result, he says it’s best for most people to steer clear of dairy altogether if possible. And, if you still want to incorporate it into your diet, Hyman suggests choosing organic and grassfed goat or sheep products since they’re often easier for the human body to process.
- Choose your fish carefully: When shopping for fish, you should be choosing those with low-mercury and low-toxin levels that are sustainably harvested. Some safer choices include: sardines, herring, anchovies, and wild-caught salmon, Hyman says.
- Go easy on grains: When following a pegan diet, you can eat gluten-free grains—but very sparingly. Since grains are known to raise your blood sugar, Hyman says sticking to about a half cup of gluten-free, low-glycemic grains (such as quinoa or amaranth) per meal is best.
- Be careful with beans: Since beans are also known to encourage digestive issues, pegan diet followers are advised to only eat a small amount of beans, such as lentils, on occasion. (One cup per day at a maximum, Hyman says.)
What Do Health Experts Say About Following a Pegan Diet?
Like most diets, opinions are split among registered dietitians and health professionals when it comes to following a pegan diet.
Lauren Cadillac, a New York City-based registered dietitian, says she isn’t a fan of the pegan diet since it encourages you to think of certain foods as either “good” or “bad.” Cadillac explains that this way of approaching food often sets people up for failure when they consume something on the “do not eat list,” which can “can lead to feelings of guilt and shame.”
On the other hand, Cadillac is in favor of how the pegan diet “incorporates more whole foods, plant-based foods, fresh fruits, and vegetables,” Cadillac says. “These foods are high in vitamins, minerals, and fiber. But, I think we can still encourage consumption of these foods without the extreme label of ‘pegan.’”
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Related Reading: The Healthiest Diet for 2020 | What Is Intuitive Eating?
When it comes to individuals who should maybe think twice before going on a pegan eating regimen are “those with an eating disorder, body image issues, disordered thoughts around food, or is severely restrictive in their thinking in terms of food, exercise, and health,” says Mary Jane Detroyer, a registered dietitian and certified nutritionist in New York City.
Like Cadillac, Detroyer fears that any “demonization” of food, or diets promoting restrictive eating, could lead to issues for a person with past or present disordered eating.
Amy Shapiro, a registered dietitian and founder of Real Nutrition NYC, adds that anyone following a strict vegan diet (or who doesn’t eat a variety of foods) and growing children should also be careful about going on a pegan diet.
Overall, though, if a person is mindful about getting in all of their food groups, and makes sure they’re eating enough to support their needs when it comes to calories, nutrients, and energy levels, adhering to the pegan diet can qualify as a positive lifestyle choice.
“I would be OK with someone following this plan in an effort to eat in a healthier way in order to lose weight, lower cholesterol, reduce blood pressure, or lower blood glucose,” says Elizabeth DeRobertis, Director of the Nutrition Center at Scarsdale Medical Group and White Plains Hospital.
DeRobertis adds: “Their ideal day would start with a protein, such as eggs, followed by lean and green meals at lunch and dinner, with protein, such as chicken or fish and unlimited vegetables. Snacks could be choices such as nuts, veggies, and fruit.”
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Sunday, January 5, 2020
Moo Goo Gai Pan (Chinese Chicken and Mushroom Stir Fry)
Make this easy Chinese takeout classic at home! This stir fry of chicken, mushrooms, and a sweet sauce comes together in about a half an hour. It's just as fast (or faster!) than having it delivered.
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Air Fryer Chicken Wings
Wings and your air fryer are a match made in heaven! Fast, crispy, no big mess—what’s not to love? Pair this air fryer chicken wing recipe with gochujang sauce and toasted sesame mayonnaise, and you’ve just entered chicken-wing utopia!
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Kolaches Are the Pinnacle of Carb Perfection
What are we if not human creatures roaming this earth in search of carbs, whether it’s to jump-start a Monday, nurse a hangover, or satisfy a late-night craving. Kolaches, most often found in Texas, have all that you seek in one delicious pastry—sweet or savory.
What Are Kolaches?
Czech immigrants brought kolaches to the U.S. when they settled here in the 19th century, mostly in Texas as well as parts of the Midwest. The population was so large in the Lone Star state that some areas are still referred to as the Czech Belt. The kolaches that came with them are sweet: fluffy dough with an indentation in the middle for fillings such as fruit jams like prune and apricot, sweet cheese, and a traditional poppy seed paste.
Like every food that migrated to the U.S., kolaches have taken on various forms over time. As they seeped into the Texas mainstream, savory versions began to appear. These are most often stuffed with sausage, cheese, and jalapeños that are enclosed in the dough, as opposed to open-faced like the sweet ones. Some bakers have gotten creative—think boudin or barbecue. Purists will point out that these are technically a take on klobasneks, another Czech pastry, and not “savory kolaches,” but the term kolache is now widely used for both sweet and savory.
Assorted Sweet & Meat Kolaches, 14 for $84 on Goldbelly
Try a taste from Pearl Snap Kolaches in Texas.
Morgan Weber, co-owner of Agricole Hospitality in Houston, grew up eating his grandmother’s kolaches and klobasneks. “She made them every Sunday for most of her life,” he says. She lived in the countryside and didn’t see neighbors very often, but on Sundays, she knew someone would drop by to visit. She made sure to always have kolaches ready to go for whoever that turned out to be.
One of Weber’s restaurants, Revival Market, makes kolaches for special weekends and holidays. Czech-style smoked sausage and boudin are regular fillings for the savory ones, and American-style cheese is a must. “I don’t want the cheese to be especially good cheese,” he chuckles. The sweet kolache flavors rotate with the seasons, such as satsumas or peaches from the Hill Country.
Weber believes Texans eat a lot more savory styles than sweet—it fits with their proclivity for meat. They’ve become a staple of the Texan diet, particularly as a road snack. “If you’re stopping in central Texas, there will probably be a bakery attached to the gas station, and they will probably make pretty good kolaches of some sort,” he says.
Well-known kolache institutions in the Texas Czech Belt include Hruska’s in Ellinger, Weikel’s in La Grange, and Czech Stop and Village Bakery in West.
Kolaches on the Move
I went to Weikel’s when I visited Texas for the first time in 2017 and became instantly obsessed with kolaches. However, I was sad to learn that my newfound love was quite difficult to find outside of Texas. Back home in kolache-less New York City, I did some research and found out about Brooklyn Kolache Co. in Bedford-Stuyvesant, run by a Texas expat, Autumn Stanford, who makes both sweet and savory versions.
There will soon be another kolache shop in town. Paul and Sarah Ashley founded Kings Kolache in 2013, but up until now had been doing catering and delivery to bars and restaurants in the city, without a storefront. At the beginning of 2020, they will open what they call a Texas-style gas station in Bushwick in Brooklyn, serving kolaches and breakfast tacos, among other goods.
“Kolaches are still going through this weird adolescence in its identity as it’s been adopted in America,” says Paul, who is from Katy, Texas, just outside Houston. Through their pop-ups, they noticed Texans craved the savory kolaches, whereas they would sometimes get customers from the Czech Republic who wanted the sweet ones. They also noticed other differences.
“In Texas, kolaches are known as a breakfast food, and in Eastern Europe, they’re considered a holiday dessert,” says Sarah. “But in New York, what we’re finding is most people enjoy them with beer late-night style.”
At their new shop, the Ashleys will continue to make both savory and sweet styles. Their signature kolache is stuffed with smoked sausage from Meyer’s Elgin Sausage brought over from Texas, cheddar (always orange), and candied jalapeños (instead of the usual pickled ones, to offset the spiciness). They also became known for the Tex-Mex-Veg, which has black bean, corn, and cilantro in it; they add chorizo for the meat eaters. They briefly made a brisket, egg, and cheese kolache with meat from Hill Country Barbecue, which they’d like to bring into the regular rotation.
For their sweet kolaches, they stick with the traditional sweet cheese and seasonal fruits, but also have their own take on poppy seed, to which they add lemon.
Many Texans have spread this tradition to other spots in the U.S. Caroline Glover, chef-owner of Annette in Aurora, Colo., a suburb of Denver, recalls that kolaches were her first food memory growing up in Texas, when she was around 5 years old. “My great-aunt Netsie, who the restaurant is named after, would bring them every Thanksgiving,” she says.
At the restaurant, she makes two dozen sweet kolaches every Sunday, which sell out incredibly fast. “There’s a lot of Texans in Denver that I’m learning about,” she laughs. For the first time this year, she decided to make them for Thanksgiving, for guests to pre-order. She got up to 700 orders and had to cut it off.
What makes a good kolache, in Glover’s opinion? “For me personally, it’s the filling-to-bread ratio,” she says. “I like lots of the jammy filling. And also a bread that isn’t dry. Sometimes you can get kolaches that are almost brittle inside—it’s disturbing.”
Big companies like Shipley Do-Nuts and Kolache Factory, both headquartered in Texas, now have franchise locations across the country. But there are other independent bakeries worth seeking out nationwide, such as Café Kolache in Pittsburgh and Happy Sparrow Café in Portland, Ore. and in pockets of the Midwest where there’s strong Czech heritage, like Verdigre Bakery in Verdigre, Neb., and Coaches Kolaches in Clive, Iowa.
Wherever you are, you’d do well to track them down.
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