Elizabeth Barrette (ysabetwordsmith) wrote,
Elizabeth Barrette
ysabetwordsmith

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Notes for "Another Expression of Art"

These are the notes for "Another Expression of Art."


Pam Garner -- She has pinkish-fair skin, dark blue eyes, and long straight brown hair usually pulled back in a ponytail. She is sturdy with an oval face. Pam lives in Omaha, Nebraska where she works as a food and nutrition consultant for the program Eat Healthy Omaha. She visits restaurants and cafeterias to help them compose menus full of delicious, nutritious food. She loves introducing people to new ideas and flavors.
Pam doesn't care much about fashion. She has two types of work clothes: In a restaurant or office, she wears black pants with a white blouse, often under a white coat or apron. At a farmer's market or other field work, she wears brown pants with a lighter top, usually khaki or earth tones like sage and goldenrod. Off duty, she favors the same neutral bottoms with a slightly wider range of colors and style in tops. She keeps a few skirts and dresses for special occasions, but that's about it. Pam has a tendency to poke into things that aren't her business.
Qualities: Good (+2) Emotional Intelligence, Good (+2) Enthusiastic, Good (+2) Inspiring, Good (+2) Nutritionist, Good (+2) Yoga
Poor (-2) Nosy

See Pam's black and white work outfits. The high heels are for fancy restaurants. Typically Pam wears sensible shoes. These are her brown clothes for the farmer's markets, with accent tops in soft colors.

* * *

"The preparation of good food is merely another expression of art, one of the joys of civilized living"
-- Dione Lucas

"Cooking is an art and patience a virtue... Careful shopping, fresh ingredients and an unhurried approach are nearly all you need. There is one more thing - love. Love for food and love for those you invite to your table. With a combination of these things you can be an artist - not perhaps in the representational style of a Dutch master, but rather more like Gauguin, the naïve, or Van Gogh, the impressionist. Plates or pictures of sunshine taste of happiness and love."
-- Keith Floyd, ‘A Feast of Floyd’

Eat Healthy Omaha, and some plans for improving the restaurant menu at Blues Moon, are mentioned in "The Discovery of a New Dish."

The halal food is mentioned in "Already Where You Want to Be."

Terramagne-America offers many and varied perks to encourage healthy habits. Junk food restaurants get pushed toward the fringes, while the best spots go to those serving healthy foods. (If you look at local-America you can see how fast food restaurants are much more popular in some regions.) Restaurants can get tax breaks for providing a certain amount of healthy options, and that's in brackets so the more they do, the higher the payoff. Many cities also have a healthy eating program of some sort which may be run by the health board, business bureau, the restaurants, the hospitals, or some other interested group. In this case, rather than trying to rule out or lighten traditional fare, they concentrate on marking foods with specific traits (organic, local, low-calorie, low-sugar, etc.) and if necessary adding new recipes to meet desired goals. Another good method involves offering healthier cooking methods (baking, braising, broiling, grilling, poaching, roasting, steaming, etc.) more than less healthy ones (boiling, frying, cooking in heavy sauces).

Since Blues Moon serves soul food, they're on the heavier end of the scale; but they're trying to hit more of the healthy targets because some folks just can't eat regular soul food safely. Less healthy soul foods include chicken-fried steak, fried chicken, fried fish, pickled pigs' feet, ham hocks, cornbread, hushpuppies, peach cobbler, pecan pie, pound cake, and red velvet cake. More healthy soul foods include chicken livers, chicken hearts and gizzards, oxtails, turkey neck bones, hoppin' John, collards, mustard greens, turnip greens, okra, and sweet potatoes. Red drink can be either healthy or unhealthy. Often it's just canned fruit punch or soda such as RosySo. Blues Moon serves a cold summer version based on hibiscus and a warm winter version based on cranberry and pomegranate. They used to carry RosySo but quit after the emulsified corn syrup scandal. Instead they introduced a new batch of nonalcholic mixed drinks to match their red cocktails.

Ancestral eating involves the historic diet where your people originally lived.

An Oldways Plate from the African Heritage Diet includes greens (raw or cooked spinach, collards, mustard greens, pumpkin leaves, etc.), whole grains and/or legumes (beans, peas, brown or wild rice, millet, etc.), vegetables and/or tubers (eggplant, okra, onion, sweet potato, etc.), a cup of soup or stew (peanut, squash, etc.), an optional meat (fish, seafood, chicken, goat, etc.), and an optional fruit cup (banana, papaya, melons, etc.) with water or red drink (hibiscus tea or cranberry-pomegranate cider). It looks very pretty. This is just one of many Plates of Expression.

The African Heritage Diet has its own food pyramid that looks like this. This is the only one I've seen whose entire base layer consists of leafy greens, which actually makes it among the healthiest plants. Explore further with the Oldways Common Ground Consensus Statement, a brochure on African Heritage, and a glossary of diaspora food. Here are some common foods of the African diaspora. Enjoy the herbs and spices of Africa. These are some food swaps.

Get enough whole grains with this list of grains and beans and rice. Here is a brochure on whole grains. This one covers nuts and seeds.

Tubers form another part of a traditional African diet.

Salt can be reduced by using more herbs and spices. That's at home, though; if you buy food that other people make, you're stuck with whatever they put in it, which often includes way too much salt. Even "lower sodium" versions aren't always low enough.

Shop smart by checking eco labels. Use a shopping list. The Oldways Cart contains a shopping list and recipes for two adults for one week. These will help you set up an African Heritage kitchen.

RECIPES:

Accara: Black-Eyed Pea Fritters from West Africa
https://oldwayspt.org/recipes/accara-black-eyed-pea-fritters-west-africa

African Heritage Mango & Papaya After-chop
https://oldwayspt.org/recipes/african-heritage-mango-papaya-after-chop

African Peanut Soup
https://oldwayspt.org/system/files/atoms/files/TradDiet_AfricanPeanutSoup_0.pdf

Black Beans and Brown Rice
https://oldwayspt.org/recipes/black-beans-brown-rice

Blackened Okra
https://oldwayspt.org/recipes/blackened-okra

Black-eyed Peas and Okra Stew (Red Red)
https://oldwayspt.org/recipes/black-eyed-peas-and-okra-stew-red-red

Braised Collard Greens
https://oldwayspt.org/recipes/braised-collard-greens

Brown Rice and Red Beans in Light Coconut Milk (Congris)
https://oldwayspt.org/recipes/brown-rice-red-beans-light-coconut-milk-congris

Butter Bean Hummus
https://oldwayspt.org/recipes/butter-bean-hummus

Carrot Salad
https://oldwayspt.org/recipes/carrot-salad

Chicken Yassa
https://oldwayspt.org/recipes/chicken-yassa

Cold Black-eyed Pea Salad
https://oldwayspt.org/recipes/cold-black-eyed-pea-salad

Cornmeal-crusted Okra Bites
https://oldwayspt.org/recipes/cornmeal-crusted-okra-bites

Creamy Polenta
https://oldwayspt.org/recipes/creamy-polenta

Ethiopian Teff Veggie Loaf
https://oldwayspt.org/recipes/ethiopian-teff-veggie-loaf

Flash-cooked Dandelion Greens
https://oldwayspt.org/recipes/flash-cooked-dandelion-greens

Grilled Snapper and Mangoes with Lime-Cilantro Vinaigrette
https://oldwayspt.org/recipes/grilled-snapper-mangoes-lime-cilantro-vinaigrette

Healthy Hoppin' John
https://oldwayspt.org/recipes/healthy-hoppin-john

Kale Salad with Sautéed Apples, Caramelized Onions, and Cardamom Dressing
https://oldwayspt.org/recipes/kale-salad-saut%C3%A9ed-apples-caramelized-onions-and-cardamon-dressing

Kanni: Hot Sauce for Accara
https://oldwayspt.org/recipes/kanni-hot-sauce-accara

Mangu (Mashed Plantains)
https://oldwayspt.org/system/files/atoms/files/TradDiet_Mangu.pdf

Maple Walnut Teff Porridge
https://oldwayspt.org/recipes/maple-walnut-teff-porridge

Oldways Callaloo Soup
https://oldwayspt.org/recipes/oldways-callaloo-soup

Oldways Hearty Pumpkin Soup
https://oldwayspt.org/recipes/oldways-hearty-pumpkin-soup

Oldways Hearty Succotash Soup
https://oldwayspt.org/recipes/oldways-hearty-succotash-soup

Oldways Jollof Rice and Black-eyed Peas
https://oldwayspt.org/system/files/atoms/files/TradDiet_JollofRicePeas.pdf

Oldways Sweet Potato Stew (or Mafe in West Africa)
https://oldwayspt.org/recipes/oldways-sweet-potato-peanut-stew-or-mafe-west-africa

Peanut Dukkah
https://oldwayspt.org/recipes/peanut-dukkah

Southern Wild Rice Pilaf
https://oldwayspt.org/recipes/southern-wild-rice-pilaf

Yuca Fries
https://oldwayspt.org/recipes/yuca-fries

Which is healthier: sweet potato or pumpkin? They're pretty close. Pumpkin is lower in calories, but sweet potatoes are higher in nutrients. Check out this Healthy Sweet Potato Pie. Note that the sodium listing is high, which can be reduced by lowering the salt in the crust.

The Get Your Sh!t Together Diet appears in the notes for "Burnt and Experienced Hands."

Healthy eating in restaurants relies on the menu. Anyone can start a healthy food program at their restaurant. Many just try to reduce calories, which is sometimes helpful but not sufficient. Here is a complete program -- but notice that when they make all requirements fit all foods (e.g. mandatory caps on calories, sodium, and fat) then not only is it hard to make tasty recipes that qualify, it becomes impossible to make tradeoffs for different diets that diners may be using. There is no one-size-fits-all diet, and trying to force everyone to eat the same is downright dangerous.

Eat Healthy Omaha is a T-American program that promotes nutritious food in restaurants, grocery stores, hospitals, schools, and other locations. It has tiered levels of participation -- Basic, Average, Improved, and Exceptional -- and the perks increase as an establishment moves up. This makes it easy for people to get started in the program, while encouraging them to do more.

Blues Moon steps are underlined.

Basic (choose at least 6 steps):
* Mark at least three types of healthier food on the menu (grass-fed, high-fiber, locally produced, low-calorie, low-carbohydrate, low-fat, low-salt, low-sugar, non-GMO, organic, etc.).
* Offer at least one healthier item per category
OR
Offer a separate section of healthier foods with at least three choices.
* Use at least two healthier methods of preparing food (baking, braising, broiling, grilling, poaching, roasting, steaming, etc.).
* Offer foods in smaller and larger portion sizes.
* Provide a soup and salad bar.
* Include at least one no-sugar added or sugar-free dessert (fresh fruit, sugar-free gelatin or pudding, etc.).
* Highlight healthier food choices with a bulletin board, menu insert, or other display.

Average: (choose at least 6 steps)
* Mark low-calorie, low-carbohydrate, low-fat, low-salt, and low-sugar foods.
AND OPTIONALLY
Mark at least one other type of healthy food (grass-fed, high-fiber, locally produced, non-GMO, organic, etc.).
* Offer at least two healthier items per category
OR
Offer a separate section of healthier foods with at least three meals or five mix-and-match options.
* Use at least three healthier methods of preparing food (baking, braising, broiling, grilling, poaching, roasting, steaming, etc.).
* Support at least one special diet of cultural or philosophical style (ethnic, halal, kosher, paleo, vegan, vegetarian, etc.). Either offer complete meals or mix-and-match options.
* Offer foods in small, medium, and large portion sizes.
* Include at least one each of no-sugar added and sugar-free desserts (fresh fruit, sugar-free gelatin or pudding, etc.).
* Offer some sort of Healthy Plate, either a selection of meals or mix-and-match options designed to produce a nutritional balance of food types.
* Introduce seasonal specials, rotating recipes through the year.

Improved: (choose at least 7 steps)
* Mark low-calorie, low-carbohydrate, low-fat, low-salt, and low-sugar foods.
AND OPTIONALLY
Mark at least two other types of healthy food (grass-fed, high-fiber, locally produced, non-GMO, organic, etc.).
* Offer at least three healthier items per category
OR
Offer a separate section of healthier foods with at least five meals or mix-and-match options including at least two each of entrees, sides, and desserts.
* Use at least four healthier methods of preparing food (baking, braising, broiling, grilling, poaching, roasting, steaming, etc.).
* Support at least one special diet of cultural or philosophical style (ethnic, halal, kosher, paleo, vegan, vegetarian, etc.). Either offer complete meals or mix-and-match options.
AND
Support at least one special diet relating to a health condition of local concern, based on clinical guidelines (diabetic, gluten-free, heart-healthy, etc.). Either offer complete meals or mix-and-match options.
* At least a third of the desserts are no-sugar added or sugar-free, including at least one of each (fresh fruit, sugar-free gelatin or pudding, etc.).
* Include at least one low-fat or fat-free dessert (fresh fruit, gelatin, sorbet, etc.)
* Offer some sort of Healthy Plate, either a selection of meals or mix-and-match options designed to produce a nutritional balance of food types, at the lowest price level.
* Serve seasonal foods regularly, rotating recipes through the year. At least one recipe per category (entrees, sides, and desserts) should include seasonal ingredients.
* Include some foods with healthy, non-industrial enhancements such as fermented foods or nixtamalized corn.
* Avoid offering commercial soft drinks.
* At least half the menu items meet a given standard (allergen-free, heart-healthy, locally produced, organic, etc.)

Exceptional: (choose at least 8 steps)
* Mark low-calorie, low-carbohydrate, low-fat, low-salt, and low-sugar foods.
AND OPTIONALLY
Mark at least three other types of healthy food (grass-fed, high-fiber, locally produced, non-GMO, organic, etc.).
* Offer at least four healthier items per category
OR
Offer a separate section of healthier foods with at least seven meals or mix-and-match options including at least three each of entrees, sides, desserts, and beverages.
* Use at least five healthier methods of preparing food (baking, braising, broiling, grilling, poaching, roasting, steaming, etc.).
* Support at least one special diet of cultural or philosophical style (ethnic, halal, kosher, paleo, vegan, vegetarian, etc.). Either offer complete meals or mix-and-match options.
AND
* Support at least two special diets relating to a health condition of local concern, based on clinical guidelines (diabetic, gluten-free, heart-healthy, etc.). Either offer complete meals or mix-and-match options.
* At least half of the desserts are no-sugar added or sugar-free, including at least one of each (fresh fruit, sugar-free gelatin or pudding, etc.).
* Include at least one each of low-fat and fat-free desserts (fresh fruit, gelatin, sorbet, etc.)
* Offer some sort of Healthy Plate, both a selection of meals and mix-and-match options designed to produce a nutritional balance of food types. At least some of these options must be at the lowest price level.
* Serve seasonal foods regularly, rotating recipes through the year. At least two recipes per category (beverages, appetizers, entrees, sides, and desserts) should include seasonal ingredients.
* Include some foods with healthy, non-industrial enhancements such as fermented foods or nixtamalized corn.
* Avoid offering commercial soft drinks.
* Avoid offering less healthy methods of preparing food (frying, boiling, etc.).
* Reduce or eliminate ultra-processed ingredients in favor of whole foods.
* Everything meets a given standard (allergen-free, heart-healthy, locally produced, organic, etc.)

LPI Rx for Health Plate is one popular example of a Healthy Plate. The main drawback is it only permits water as a beverage, and most people won't drink enough that way. Other beverages such as coffee or tea tend to be healthy if you don't put unhealthy things like refined sugar in them.

Grillable vegan burgers may be made with quinoa, rice, walnuts, kidney beans, or sunflower seeds, rice, black beans, or portabello mushroom and chickpeas, along with many other things.

Various programs assist restaurants in calculating the nutrition of recipes, such as FoodWorks and Nutrition Wizard. Eat Healthy Omaha offers its participants a variety of tools including programs, consultations, and lab analysis.

Reduce ultra-processed foods as they are very unhealthy and can kill you.

Healthy meat substitutes include mushrooms and eggplant. Jackfruit makes an excellent replacement for pulled pork. Lentils, beans, and nuts all work well as substitutes for ground meat recipes such as hamburgers, meatloaf, or chili. Note that fake meat is ultra-processed, and while it has not been around long enough to generate studies showing what problems it causes, ultra-processed anything is consistently bad for you, so this is not something to eat as more than occasional treats. Just imagine it as a jelly donut with meat flavor.

Hydra is a brand of sport drinks produced by Kraken. They also release it in packets that can be mixed into water or juice. Flavors include Acapulco Gold, Black Sea, Blue River, Greenland Sea, Red Sea, and Whitewater. HydraTe is the line that includes kombucha, black tea, green tea, rooibos, hibiscus, and similar beverages.

T-America often offers a selection of dietary supplements alongside the beverage station, such as:
EcoDrink Multivitamin Drink Mix (Peach-Mango, Orange, Berry, Blueberry-Pomegranate)
Add-a-Boost (Vitamin, Immunity, Energy)
Take Care Of Quick Sticks (Pocket Protector, Gut Check, Chill Factor, Dream Team, Extra Batteries)
The Macro Traveler (Macro Green Packets, Miracle Reds Packets, MacroMeal Packets)

Enjoy a recipe for Almond Crusted Chicken Fingers.

See Shiv's designs for reusable cups with blue notes, piano keys, saxophone, and trumpet designs.
Tags: cyberfunded creativity, fantasy, fishbowl, food, poetry, reading, weblit, writing
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