Author Archives: Hailey Phelan

The Power of Nose-to-Tail Eating

Meat is a great source of protein, but can also be very expensive. However, there are incredibly healthful ways of eating meat that don’t have to break budget, and that are more environmentally friendly than the most common options. By eating organ meats, we are ingesting a wider variety of nutrients and adding a variety to our diet that we don’t usually have.

Balance
Unlike our ancestors, today we eat mostly muscle meat. Cuts like ribeye,
prime rib, skirt steak, ground chuck, all come from muscles and share a
similar nutritional profile. Organ meats and bones carry nutritional profiles
that enhance and complement the nutrition in muscle meat. Example: The
amino acids methionine (found abundantly in muscles) and glycine (found
abundantly in bones & cartilage) both perform vital functions in the body.

Nutrient Density
Different organs contain concentrations of different nutrients depending on
which nutrients they need to do their jobs. Examples: Heart is a great source
of CoQ10, adrenal glands contain high amounts of Vitamin C, and liver is a
wealth of nutrients due to the many functions it performs and the many
nutrients it needs to do them.

You may be wondering, how am I supposed to cook that? Here’s a simple recipe for beef heart to get you started.

Ingredients:
• 1 beef heart, trimmed and cut into slices or chunks
• salt as needed
• 1/2 large shallot, roughly chopped (save the other half for the vinaigrette)
• pepper to taste
• olive oil as needed
• arugula as needed (a handful per serving)

For the vinaigrette:
• 3 tablespoons red wine vinegar
• 1/2 large shallot, minced
• 1/4 teaspoon salt
• 3 tablespoons olive oil
• 1 chopped tablespoon each: oregano, parsley, chives

Method:
1. Liberally salt the beef, add the shallot and oil, toss and refrigerate till
you’re ready to cook it (an hour is optimal, but for as long as 24 hours).
2. For the vinaigrette, combine the vinegar, shallot and salt and allow to
sit for 5 or 10 minutes. Stir in the remaining herbs.
3. Grill the beef over hot direct coals. Depending on your grill and how
you’ve cut your meat, you may want to grill the pieces in a basket or
put them onto water-soaked skewers. Grill to medium rare, 2 to 3
minutes per side.
4. Arrange arugula on plates, top each with beef heart, and spoon the
vinaigrette over the meat.
Source: http://ruhlman.com/2011/08/how-to-cook-beef-heart/

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Food as Medicine

The Food as Medicine series was created as a way to educate the community on how food affects your body and how making healthy choices can lead to a healthier life. Presented by professional nutritionists Vibeke Weiland & Randi Miller, this lecture will cover how adding cruciferous vegetables like broccoli, cauliflower, and cabbage to your family’s diet can help prevent cancer, detoxify harmful chemicals from your body, and positively change the way your genes affect your health.

These lectures are free of charge, however seating is limited. To reserve your spot, please email Lacey Baldiviez – lbaldiviez@foodbanksbc.org

Wednesday February 13, 6.30pm-8:00pm

Faulkner Gallery, Santa Barbara Public Library

This class will include:

  • A comprehensive list of cruciferous vegetables—there are more than you think!
  • An in-depth look at the compound they contain that makes them so potent
  • Tips and tricks for maximizing the nutritional power of foods you already eat, like broccoli and cauliflower
  • A live cooking demo (including Coconut Braised Kale, and Crispy Brussels Sprouts with Balsamic and Dates)
  • More delicious and healthy recipes to take home and incorporate into your family’s diet
  • Cruciferous snacks for nibbling while you learn.
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Furloughed federal employees get help feeding their families

Furloughed federal workers and those working without paychecks because of the U.S. government shutdown got some help feeding their families Wednesday as Foodbank of Santa Barbara County distributed food to them at three locations.

Read the full article by Mike Hodgson here.

PLEASE NOTE: Updates have made been since the publication of this article. The Lompoc location has been changed from the Methodist Church to the Federal Correctional Staff Housing Center, located at 242 Oakridge Road in Lompoc.

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Santa Barbara County Non-Profit Helping Public Prepare For Disasters With Emergency Food Kits

The one year anniversary of the deadly 1/9 debris flow in Montecito was not only a chance to remember those who lost their lives, and were injured. It helped focus new attention on the issue of preparedness. In the wake of the Thomas Fire, and Montecito debris flow, a non-profit agency which normally focuses on feeding the hungry in Santa Barbara County is making available disaster preparedness food kits.

Read more of the article by  here. 

Purchase Disaster Box Here

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Vibeke’s Simple Arugula Salad (that her kids love)

This recipe comes from Vibeke Weiland, the chair of our board and also a certified Nutritional Therapy Practitioner practicing at Santa Barbara Wellness for Life in Santa Barbara. This is a simple recipe that she and her kids love! With it’s simple ingredients and little-assembly-required technique, it’s the perfect way to add kid-friendly cruciferous veggies to any meal!

Ingredients:
• A bunch (or bag) of arugula
• As many crumbled walnuts as you like (can be toasted or not)
• As many halved cherry or grape tomatoes as you like
• As much shaved Romano cheese as you like
• Fresh-squeezed lemon juice
• Extra-virgin olive oil
• Salt & pepper
Method:
1. Throw everything except lemon juice, EVOO and S&P into a salad
bowl.
2. Dressing is 50/50 lemon juice and EVOO, plus as much salt & pepper
as you like. I throw them in a small jar and shake, then pour over
salad just before tossing & serving.
Inspired by Arnoldi’s Arugula Salad.

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Cruciferous Veggies and a Holiday Snack

Many traditional holiday snacks can be unhealthy, expensive, and difficult. Sugar cookies? Popcorn? Those carbs will leave you hungry. Fortunately, we’re here to help! Kale has an enormous number of health benefits, and it can also be turned into a healthy snack you’ll love to share with family during the holidays. Also, at approx. $2.99 a bag, kale is a cheap and healthy alternative to potato chips.

Sea Salt & Vinegar Kale Chips
Serves 1 compulsive snacker or 2 “normal” people.
Ingredients:
• 1 bunch kale
• 1 tablespoon apple cider vinegar
• 1 tablespoon olive oil
• ¼ teaspoon coarse sea salt (more/less to taste)
Method:
1. Preheat oven to 135ºF (Dehydrate), or the lowest temperature it will
go. Can also use a dehydrator if you have one.
2. Wash and dry kale leaves. Strip the green kale leaves from the thick
ribs.
3. Save the ribs for something else
(https://www.epicurious.com/ingredients/9-ways-to-cook-kale-stemsarticle).
4. Cut or tear the kale leaves into your desired size of chips, knowing
that they will shrink a bit while baking.
5. Combine the vinegar, oil and salt in a large bowl. Add the kale
leaves, then use your hands to toss and massage the kale for 1-2
minutes until it is soft and slightly darker.
6. Spread out the kale in a single layer on a dehydrator rack or two.
Dehydrate for 2 hours (if oven temp is higher than 135ºF you will
need to shorten this), or until the kale is crispy and no longer soft.
Remove and serve immediately, or store in a sealed container for up
to 1 week.

Sea Salt and Vinegar Kale Chips

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