WEBVTT 1 00:00:00.520 --> 00:00:04.480 Like thinking about restaurant cooking, people are not cooking from 2 00:00:04.599 --> 00:00:08.599 scratch to finish for your order. For every recipe, we 3 00:00:08.919 --> 00:00:12.800 are prepping things in advance, like say blanching and shocking vegetables, 4 00:00:12.800 --> 00:00:14.960 so that once we go to saute them to order, 5 00:00:15.439 --> 00:00:17.160 they take a minute or two. They don't take the 6 00:00:17.199 --> 00:00:20.079 twenty minutes that the carrot might need. So these are 7 00:00:20.120 --> 00:00:23.519 strategies that professional cooks used too. It's just looks and 8 00:00:23.559 --> 00:00:26.640 feels different at home, and I think that's sometimes our 9 00:00:26.879 --> 00:00:27.920 notion of how to. 10 00:00:27.879 --> 00:00:29.839 Have something fresh at home sort of. 11 00:00:29.839 --> 00:00:31.960 Gets in the way of us being as efficient and 12 00:00:31.960 --> 00:00:32.960 effective as possible. 13 00:00:35.880 --> 00:00:38.479 You are listening to the Plant Based Diet podcast, where 14 00:00:38.520 --> 00:00:41.679 we talk about all things plant based. I'm mister Garfin, 15 00:00:41.719 --> 00:00:44.920 the host of this show and founder of Alternative Food Network. 16 00:00:45.200 --> 00:00:47.479 Join me in my amazing array of guests who are 17 00:00:47.479 --> 00:00:51.520 a mix of healthcare professionals, industry executives, and people with 18 00:00:51.560 --> 00:00:54.560 an interesting story to tell about their plant based journey. 19 00:00:55.000 --> 00:00:58.039 Let us help you with your journey wherever you're at 20 00:00:58.159 --> 00:01:01.079 to learn the what, why, and how to eat plant based. 21 00:01:04.560 --> 00:01:07.840 It's good to be back. Welcome to season five of 22 00:01:07.879 --> 00:01:11.120 the show. I've really never imagined that I would be 23 00:01:11.159 --> 00:01:14.359 hosting a podcast, let alone it running for this long, 24 00:01:14.719 --> 00:01:16.799 but you guys seem to want it, and since I'm 25 00:01:16.840 --> 00:01:20.000 a proponent of plant based eating, We'll just keep going 26 00:01:20.040 --> 00:01:24.239 on this journey together. This episode is being released in January, 27 00:01:24.280 --> 00:01:27.799 which is, of course, New Year's Resolution time. If one 28 00:01:27.799 --> 00:01:30.599 of your New Year's resolutions is trying to eat healthier 29 00:01:30.840 --> 00:01:34.640 and incorporating more plant foods into your diet, this episode 30 00:01:34.719 --> 00:01:37.000 is going to help you kick it off and will 31 00:01:37.040 --> 00:01:40.000 also give you tips on how to be successful with it. 32 00:01:40.439 --> 00:01:43.120 And who better to help than a plant based chef. 33 00:01:43.719 --> 00:01:47.799 I'm joined by doctor Chef Stephanie White, who is currently 34 00:01:47.840 --> 00:01:51.879 the director of Education at Auguste Escafier School of Culinary 35 00:01:51.959 --> 00:01:55.840 Arts and she also helped develop their plant based programs. 36 00:01:56.519 --> 00:01:59.519 She holds a Bachelor of Professional Studies in Culinary Arts 37 00:01:59.519 --> 00:02:03.400 Management from the Culinary Institute of America, a Master of 38 00:02:03.519 --> 00:02:07.079 Arts in Food Studies from New York University, and a 39 00:02:07.120 --> 00:02:11.759 doctorate in Higher Education Leadership from Maryville University. Now, before 40 00:02:11.759 --> 00:02:13.840 we get going, I wanted to let you know that 41 00:02:14.000 --> 00:02:17.639 Culinary Medicine Recipe, which is another series produced by Alternative 42 00:02:17.639 --> 00:02:20.120 Food Network, which is the same company that produces This 43 00:02:20.199 --> 00:02:24.680 show is currently starting its second season. It's hosted by 44 00:02:24.719 --> 00:02:29.000 Triple Board certified physician doctor Sabrina Falk, and she's combined 45 00:02:29.039 --> 00:02:32.719 her passion for medicine and food to become a culinary 46 00:02:32.719 --> 00:02:37.199 medicine expert. Culinary medicine is a fairly new, evidence based 47 00:02:37.199 --> 00:02:39.599 field of medicine that blends the art of food and 48 00:02:39.680 --> 00:02:43.800 cooking with the science of medicine to prevent and treat disease. 49 00:02:44.639 --> 00:02:47.039 To quote one of her fans, doctor Falk has a 50 00:02:47.080 --> 00:02:50.719 fantastic scope across both the kitchen and in health, which 51 00:02:50.759 --> 00:02:54.400 allows her to reach many demographics with great comfort. I 52 00:02:54.479 --> 00:02:57.039 invite you to tune into Culinary Medicine recipe on your 53 00:02:57.039 --> 00:03:02.120 favorite podcast listening platform or on the Alterilternative Food Network website, 54 00:03:02.159 --> 00:03:07.159 which is Alternativefoodnetwork dot com. And now let's get started 55 00:03:07.240 --> 00:03:12.840 with the first episode of season five. Welcome to the show, doctor, 56 00:03:12.919 --> 00:03:15.199 Chef Stephanie. So nice to have you. 57 00:03:15.439 --> 00:03:17.400 It's so nice to be here. I'm so excited. 58 00:03:17.879 --> 00:03:20.080 It's you know, it's always fun to have a chef 59 00:03:20.120 --> 00:03:23.159 on the show. I don't have many chefs, but when 60 00:03:23.199 --> 00:03:26.560 I do, I really think it's a great addition to 61 00:03:26.680 --> 00:03:31.599 the show because it helps people put into practice a 62 00:03:31.639 --> 00:03:33.680 lot of what we talk about on the show, which 63 00:03:33.719 --> 00:03:36.240 is plant based eating, and then they get to hear 64 00:03:36.280 --> 00:03:39.240 from a chef and maybe get some ideas for recipes 65 00:03:39.280 --> 00:03:41.319 and things like that. So I always love having a 66 00:03:41.400 --> 00:03:42.240 chef on the show. 67 00:03:42.439 --> 00:03:42.800 Awesome. 68 00:03:42.800 --> 00:03:45.280 Well, I'm happy to help with the applicability and how 69 00:03:45.319 --> 00:03:46.039 to make it happen. 70 00:03:46.520 --> 00:03:48.520 It's one of the best things about being a chef. 71 00:03:50.360 --> 00:03:54.000 Awesome. And speaking of you being a chef, how did 72 00:03:54.039 --> 00:03:56.400 you get into this whole area? 73 00:03:57.120 --> 00:04:00.240 Yeah, you know, it's it's always a good question to 74 00:04:00.240 --> 00:04:00.919 to think about. 75 00:04:01.000 --> 00:04:01.919 I think we can. 76 00:04:02.039 --> 00:04:03.879 All probably think about how did I get to where 77 00:04:03.879 --> 00:04:04.719 I am. 78 00:04:04.360 --> 00:04:05.039 To begin with? 79 00:04:05.439 --> 00:04:09.199 So, how I ended up in the hospitality industry now 80 00:04:09.199 --> 00:04:13.360 in culinary education. Growing up, I was very into food. 81 00:04:13.400 --> 00:04:15.639 It was my way of connecting with other people. I 82 00:04:15.759 --> 00:04:18.199 enjoyed baking. Growing up, I spent a lot of time 83 00:04:18.199 --> 00:04:21.800 with my grandparents and we had these raspberry bushes where 84 00:04:21.800 --> 00:04:24.240 we would harvest them and sell bushels of them, and 85 00:04:24.279 --> 00:04:27.279 the court containers and stuff like that. So I sort 86 00:04:27.279 --> 00:04:30.360 of fell in love with the food production side and 87 00:04:31.560 --> 00:04:35.480 seeing like fresh vibrant raspberries, like in the peak of 88 00:04:35.519 --> 00:04:38.399 the sun where it's kind of warm and it glistens 89 00:04:38.399 --> 00:04:38.759 in your hand. 90 00:04:38.759 --> 00:04:39.079 I don't know. 91 00:04:39.120 --> 00:04:41.759 It was just really beautiful as a kid, and I 92 00:04:41.800 --> 00:04:43.439 loved that I was able to do something with my 93 00:04:43.480 --> 00:04:46.079 hands and then be able to nourish and provide it 94 00:04:46.120 --> 00:04:49.519 to somebody else. So that's really where it started. How 95 00:04:49.519 --> 00:04:51.279 I then ended up in the industry. It sort of 96 00:04:51.279 --> 00:04:54.759 meandered over time. When I was in high school, I 97 00:04:54.759 --> 00:04:57.240 started really critically analyzing the food system. It's one of 98 00:04:57.279 --> 00:05:02.040 the reasons why I went to study ecology, and for me, 99 00:05:02.360 --> 00:05:05.920 it really led me down a path towards veganism because 100 00:05:05.959 --> 00:05:07.759 of where the American food system was. 101 00:05:07.800 --> 00:05:09.560 I felt like it was the best way, especially as. 102 00:05:09.480 --> 00:05:12.839 A teenager with a limited ability to make any food 103 00:05:12.920 --> 00:05:16.000 choices myself, to have some sort of control and what 104 00:05:16.240 --> 00:05:20.079 I was able to buy into essentially, So that's really 105 00:05:20.079 --> 00:05:23.800 where it started for me. It's twisted and meandered a 106 00:05:23.800 --> 00:05:26.279 lot of different ways. I worked in high volume cookery, 107 00:05:26.360 --> 00:05:28.920 I worked at a yoga institute and retreat center, and 108 00:05:28.959 --> 00:05:31.199 west of Master choose It, I worked in the wine 109 00:05:31.240 --> 00:05:34.079 industry in Germany, so I kind of went around, did 110 00:05:34.160 --> 00:05:37.040 my tour. I got a master's in food studies and 111 00:05:37.079 --> 00:05:42.279 then Throughout this time, I really worked a fair amount 112 00:05:42.360 --> 00:05:45.040 with teaching kitchen. So when I was in my undergraduate 113 00:05:45.160 --> 00:05:48.040 at the Culinaries to America, we had this feasibility pilot 114 00:05:48.079 --> 00:05:52.199 study looking at health and wellness principles and that was 115 00:05:52.240 --> 00:05:55.680 a collaboration with the Samuelly Institute. 116 00:05:55.399 --> 00:05:57.399 And Harvard's Public School of Health. 117 00:05:57.480 --> 00:05:59.800 So I sort of fell in love with teaching during 118 00:05:59.800 --> 00:06:03.839 the pilot study and you know, being able to see 119 00:06:03.879 --> 00:06:09.160 other people really learn to love food through health, So 120 00:06:09.199 --> 00:06:10.879 that always stuck with me. And then when I was 121 00:06:10.920 --> 00:06:14.199 finishing my master's, I was working for some other company 122 00:06:14.399 --> 00:06:17.439 and I got this call saying, Hey, there's a teaching 123 00:06:17.560 --> 00:06:21.879 kitchen on an organic farm in Cincinnati, Ohio. They're part 124 00:06:21.920 --> 00:06:24.959 of this teaching kitchen collaborative. Would you want to be 125 00:06:25.000 --> 00:06:27.720 the chef there? And it was like everything was sort 126 00:06:27.720 --> 00:06:32.319 of aligning, It made total sense. Nobody else kind of 127 00:06:32.399 --> 00:06:34.519 questioned as soon as I told them why I was moving. 128 00:06:34.279 --> 00:06:37.519 To Ohio from the East Coast about. 129 00:06:37.240 --> 00:06:40.279 That life decision. So that's really where I started being 130 00:06:40.360 --> 00:06:41.079 much more. 131 00:06:40.879 --> 00:06:42.120 In the education space. 132 00:06:42.600 --> 00:06:45.120 I was at Turner Farm for quite a number of 133 00:06:45.199 --> 00:06:47.519 years and we did a lot of work with University 134 00:06:47.519 --> 00:06:51.040 of Cincinnati, as well, and then I transitioned to aescafaie, 135 00:06:51.160 --> 00:06:55.199 which is a really amazing online education. We also have 136 00:06:55.240 --> 00:06:57.959 two campuses, one in Boulder, Colorado and one in Austin, Texas, 137 00:06:57.959 --> 00:06:59.920 but I work in the online space. I started a 138 00:07:00.160 --> 00:07:03.040 faculty member and then sort of moved up through administration 139 00:07:03.120 --> 00:07:05.759 as I was working on my doctorate. So I think 140 00:07:05.800 --> 00:07:08.600 that's probably the short way I can explain how I 141 00:07:08.680 --> 00:07:09.639 ended up in this space. 142 00:07:11.839 --> 00:07:16.720 And you created at Askafia, you created their plant based programs. 143 00:07:16.879 --> 00:07:21.279 Correct, so they already were developing it once I got involved, 144 00:07:21.279 --> 00:07:24.199 but I really helped to develop the recipes and the 145 00:07:24.199 --> 00:07:26.839 content and curricula for it, so they sort of had 146 00:07:26.839 --> 00:07:29.920 this scaffold of how they wanted the program to come together, 147 00:07:30.079 --> 00:07:32.480 and I had the really amazing opportunity to help write 148 00:07:32.480 --> 00:07:34.879 a lot of the content for it. And then once 149 00:07:34.920 --> 00:07:37.639 we sort of had all this content developed, I helped 150 00:07:37.680 --> 00:07:41.800 actually record a lot of the these recipe videos for students, 151 00:07:41.800 --> 00:07:45.240 so they're cooking in their own homes, which is a 152 00:07:45.279 --> 00:07:46.920 really amazing way for them to get a call in 153 00:07:47.120 --> 00:07:52.279 education without having to move states or totally upheave their 154 00:07:52.319 --> 00:07:55.399 life and the process. But the way that we're able 155 00:07:55.399 --> 00:07:59.000 to have professionally done demonstrations for them is by having 156 00:07:59.000 --> 00:08:01.519 them recorded in a film studio. So I got to 157 00:08:01.560 --> 00:08:05.279 do a large bulk of our plant based recipe videos 158 00:08:05.519 --> 00:08:08.240 and then as a sort of a mid level administrator, 159 00:08:08.279 --> 00:08:11.120 I oversaw that program specifically for quite a while. We 160 00:08:11.160 --> 00:08:14.079 also have a holistic nutrition wellness program that I was overseeing. 161 00:08:14.519 --> 00:08:16.560 So they're very near and dear to my heart. 162 00:08:17.480 --> 00:08:22.120 That's amazing. And the for the audience who's listening, and 163 00:08:22.360 --> 00:08:25.399 given that it's the beginning of our fifth season, we 164 00:08:25.519 --> 00:08:30.240 might have some new listeners. Can you help them understand? 165 00:08:30.480 --> 00:08:33.960 When you say plant based versus vegan, let's say, right, well, 166 00:08:34.559 --> 00:08:37.559 what does plant based mean to you? 167 00:08:37.559 --> 00:08:39.840 You know, that's an awesome question. I think it's one 168 00:08:39.919 --> 00:08:44.320 that continues to evolve. For me, plant based is much 169 00:08:44.360 --> 00:08:47.279 broader than if somebody were to say I'm vegan. Veganism 170 00:08:47.600 --> 00:08:50.080 is plant based. However, it's not the only way to 171 00:08:50.200 --> 00:08:53.399 be plant based. So when I think about what being 172 00:08:53.440 --> 00:08:57.480 plant based is is it's predominantly whole foods that are 173 00:08:57.480 --> 00:09:01.080 plant based in origin, So you can still consume animal 174 00:09:01.159 --> 00:09:05.559 products following a plant based diet. However, it's much heavier 175 00:09:05.639 --> 00:09:09.279 on plants, and I like to see it as something 176 00:09:09.279 --> 00:09:11.919 where you minimize the amount of processed food as well. 177 00:09:12.840 --> 00:09:15.759 But obviously there are a lot of variations on that. 178 00:09:15.879 --> 00:09:18.120 Like when some people say I'm whole food plant based, 179 00:09:18.200 --> 00:09:20.679 many of them may not do a lot of seed 180 00:09:20.720 --> 00:09:23.879 oils or other ingredients like that, so it can really 181 00:09:24.679 --> 00:09:27.320 it sort of depends on who you're asking to define 182 00:09:27.360 --> 00:09:30.600 plant based. But for me, it's much more focused on 183 00:09:31.360 --> 00:09:35.200 how do we make plants taste delicious along with grains 184 00:09:35.200 --> 00:09:38.559 and lugomes and really beautiful products, spices and herbs and 185 00:09:38.639 --> 00:09:42.879 things that really make dishes sing beyond sort of are 186 00:09:43.480 --> 00:09:46.399 especially in America and North American general, the like meat 187 00:09:46.440 --> 00:09:50.559 centric focus we've had as a society for a long time. 188 00:09:50.679 --> 00:09:53.039 So it's sort of changing that narrative of what's the 189 00:09:53.080 --> 00:09:53.840 center of the plate? 190 00:09:54.399 --> 00:09:58.240 Okay, And now I want to talk about the person 191 00:09:58.279 --> 00:10:03.279 who's just starting out, and also for let's say someone 192 00:10:03.320 --> 00:10:05.679 who's been, you know, trying to eat more plant based 193 00:10:05.720 --> 00:10:08.919 foods for a while, how to keep them successful at it. 194 00:10:09.440 --> 00:10:12.720 So let's let's start with it's January. Let's say New 195 00:10:12.759 --> 00:10:16.080 Year's resolution, you want to get on a plant based 196 00:10:18.480 --> 00:10:19.960 what would you suggest to them? 197 00:10:20.720 --> 00:10:24.840 I know this sometimes can sound try, but start small 198 00:10:25.159 --> 00:10:29.440 is such an important element to any lifestyle changes. So 199 00:10:29.480 --> 00:10:32.879 when we're thinking about plant based cooking, you can think 200 00:10:32.879 --> 00:10:35.840 about what dishes do you already, like, what do you 201 00:10:35.960 --> 00:10:37.919 like making on a daily basis, You know what's in 202 00:10:37.960 --> 00:10:41.200 your repertoire already, what are you confident cooking? From there, 203 00:10:41.440 --> 00:10:44.279 thinking about, okay, how can we either change the ratio 204 00:10:44.879 --> 00:10:47.279 of what's in this dish so it's more plant heavy, 205 00:10:47.399 --> 00:10:51.200 or how can we start adding whole grains, or how 206 00:10:51.200 --> 00:10:54.600 can we add in additional fruits and vegetables that may otherwise. 207 00:10:54.279 --> 00:10:55.120 Not be there. 208 00:10:55.519 --> 00:10:59.240 So starting with what you're already confident in and then 209 00:10:59.320 --> 00:11:02.559 finding small tweaks I find is much more sustainable than 210 00:11:02.600 --> 00:11:05.399 being like we're gonna throw everything out of the pantry, 211 00:11:06.039 --> 00:11:09.639 we're starting from scratch. That works for some people, but 212 00:11:10.000 --> 00:11:12.759 generally speaking, when we're thinking about behavioral changes, that is 213 00:11:12.799 --> 00:11:15.440 not a sustainable behavior. 214 00:11:15.639 --> 00:11:16.919 So I would say start. 215 00:11:16.759 --> 00:11:21.679 Small, find little things that you feel comfortable changing or 216 00:11:21.720 --> 00:11:24.879 adding or tweaking, and then from there build on that. 217 00:11:25.000 --> 00:11:28.600 So maybe set a goal every week to try a 218 00:11:28.639 --> 00:11:32.759 new vegetable or to change the portions of how many 219 00:11:32.799 --> 00:11:35.200 whole grains or lagums that you're consuming in the week 220 00:11:35.720 --> 00:11:38.200 in comparison to some of the other items you might 221 00:11:38.240 --> 00:11:42.120 be consuming. That's really where it would start, especially if 222 00:11:42.159 --> 00:11:45.200 it's somebody who's never done this before but really wants 223 00:11:45.240 --> 00:11:48.399 to get into it. It can feel really overwhelming really quickly, 224 00:11:48.960 --> 00:11:53.399 and that can lead to a lot of people being like, well, screwed, 225 00:11:53.399 --> 00:11:56.600 I'm not doing it, And that's not the point. None 226 00:11:56.600 --> 00:11:58.879 of us are perfect, and I think that giving us 227 00:11:58.919 --> 00:12:02.440 ourselves grace and process as well to try things, even 228 00:12:02.440 --> 00:12:05.799 if you're not hitting your goal one hundred percent every 229 00:12:05.840 --> 00:12:08.799 single week, thinking about what worked really well, maybe some 230 00:12:08.919 --> 00:12:10.679 hurdles that you had, how can you approach them in 231 00:12:10.679 --> 00:12:14.120 the future. That way you're continuously evolving and practicing and 232 00:12:14.159 --> 00:12:15.039 gaining confidence. 233 00:12:15.360 --> 00:12:18.960 And even if you're starting small, as you suggested, can 234 00:12:19.000 --> 00:12:22.879 you give some examples of maybe basic staples that someone 235 00:12:22.960 --> 00:12:25.919 should have in their pantry or in their fridge or wherever. 236 00:12:26.639 --> 00:12:29.919 Yeah, yeah, absolutely so, thinking about we'll start with the 237 00:12:29.960 --> 00:12:32.360 pantry first, so a lot of things that can be 238 00:12:32.399 --> 00:12:35.759 really helpful to make a wide variety of dishes, so 239 00:12:35.799 --> 00:12:38.360 you're not like, I know this one dish and I'm 240 00:12:38.360 --> 00:12:39.799 only going to eat chickpeas. 241 00:12:40.279 --> 00:12:41.279 I love chickpeas. 242 00:12:41.759 --> 00:12:44.519 But they get old just like any other food if 243 00:12:44.519 --> 00:12:49.639 you're consuming it on a daily basis, So finding different 244 00:12:49.759 --> 00:12:52.519 varieties of I like dried beans because. 245 00:12:52.240 --> 00:12:54.279 They're more economically friendly than canned. 246 00:12:54.600 --> 00:12:57.360 That being said, it takes longer to soak them and 247 00:12:57.399 --> 00:12:58.200 then cook them, so. 248 00:12:58.480 --> 00:12:59.960 Canned it's totally cool. 249 00:13:00.120 --> 00:13:02.759 Still, I tend to also recommend trying to do lower 250 00:13:02.799 --> 00:13:04.720 no sodium if you're going to go the canned route 251 00:13:04.720 --> 00:13:07.960 for beans. But those are really great stables because you 252 00:13:08.000 --> 00:13:12.679 can puree them into different types of hummices, or make 253 00:13:12.720 --> 00:13:16.360 them into a sauce, or you can use them in 254 00:13:16.399 --> 00:13:18.559 a braize, you can roast them. You can do so 255 00:13:18.600 --> 00:13:22.120 many different things with them and their shelf stable, which 256 00:13:22.159 --> 00:13:22.639 is awesome. 257 00:13:22.919 --> 00:13:23.840 I also really. 258 00:13:23.639 --> 00:13:27.039 Love lentils, which is one of the reasons why I 259 00:13:27.080 --> 00:13:31.279 shared a lentil soup recipe, because they cook so fast 260 00:13:31.919 --> 00:13:34.960 unlike other lagomes that you don't have to pre soak them. 261 00:13:35.399 --> 00:13:38.320 There are plenty of different types of lagumes as well. 262 00:13:38.320 --> 00:13:41.639 We've got brown, green, red, you. 263 00:13:41.600 --> 00:13:43.480 Know, think about the different dolls that are out there 264 00:13:43.519 --> 00:13:47.200 as well, so you can really play with the flavor 265 00:13:47.879 --> 00:13:51.360 that you're using with lagoomes. So I think lentils tend 266 00:13:51.399 --> 00:13:54.480 to be quite forgiving, especially if you're using it in 267 00:13:54.519 --> 00:13:57.879 a soup application. I find that sometimes if you're cooking them, 268 00:13:57.919 --> 00:14:01.639 like brown lentils into a salad, fabulous and lovely and 269 00:14:01.679 --> 00:14:05.080 an excellent way to incorporate them. But for somebody who 270 00:14:05.080 --> 00:14:08.000 may not be confident or comfortable cooking lentils just yet, 271 00:14:08.600 --> 00:14:11.399 you may accidentally overcook them. So when you put them 272 00:14:11.399 --> 00:14:13.639 in a soup, it's very forgiving because you can't really 273 00:14:13.720 --> 00:14:17.000 overcook it. So it's a really nice nice way to 274 00:14:17.039 --> 00:14:20.320 start off other sort of pantry items. So thinking about 275 00:14:20.320 --> 00:14:24.879 whole grains, mostly everybody probably has rice, but branching out 276 00:14:24.919 --> 00:14:27.440 in the types of rice that you have, going from 277 00:14:28.559 --> 00:14:31.000 white rice can be totally fine, but thinking about brown 278 00:14:31.080 --> 00:14:33.200 rice can be a really great way to add additional 279 00:14:33.200 --> 00:14:35.559 fiber and minerals and new you know, like it can 280 00:14:35.600 --> 00:14:39.559 be a very simple switch that can be beneficial. But 281 00:14:39.679 --> 00:14:43.159 also thinking about other grains and how they can bring 282 00:14:43.200 --> 00:14:47.039 different flavors and textures, so quinoa and faroh and barley. 283 00:14:47.480 --> 00:14:50.279 There's just so many different options. So I wouldn't say 284 00:14:50.279 --> 00:14:53.480 go to the store buy them all, serve with a 285 00:14:53.519 --> 00:14:56.720 few and start introducing them, see how you like them, 286 00:14:57.159 --> 00:14:59.440 and then from there, thinking about like what should be 287 00:14:59.440 --> 00:15:01.679 in a fridge, It's fridge is going to look different 288 00:15:01.720 --> 00:15:05.279 for everybody. So I will say like condiments like dijon 289 00:15:05.399 --> 00:15:07.399 mustard or other things like that can be really helpful 290 00:15:07.399 --> 00:15:10.960 when you're making different dishes because they're pretty stable and 291 00:15:11.000 --> 00:15:14.360 they're going to complement a lot of flavor profiles. But 292 00:15:14.399 --> 00:15:17.200 thinking about different veggies, I really like to cook in 293 00:15:17.240 --> 00:15:20.399 the season or seasonal cooking, which is going to look 294 00:15:20.440 --> 00:15:23.840 different for probably all of our listeners depending on where 295 00:15:23.919 --> 00:15:27.320 they're listening to this at any different time exactly, which 296 00:15:27.360 --> 00:15:32.200 is amazing. So when we think about seasonal cooking, what's 297 00:15:32.240 --> 00:15:36.279 seasonal in Toronto in January versus what's seasonal in California 298 00:15:36.360 --> 00:15:39.039 in January is going to look totally different, and so 299 00:15:39.159 --> 00:15:41.720 trying to figure out what's locally available can be a 300 00:15:41.720 --> 00:15:45.440 really nice way to stock fresh items. But I also 301 00:15:45.480 --> 00:15:50.360 really love toting frozen produce because it's picked at its peak, 302 00:15:50.639 --> 00:15:54.120 which means that it's not you know, with some fresh 303 00:15:54.120 --> 00:15:57.679 produce that's distributed halfway across the world, it's spent a 304 00:15:57.679 --> 00:15:59.960 lot of time and in that process to train start 305 00:16:00.080 --> 00:16:02.600 breaking down, so it's not as fresh. But when you 306 00:16:02.600 --> 00:16:06.240 buy frozen, even if it's out of season, it's. 307 00:16:05.559 --> 00:16:07.440 Fresh and it was picked when it was in season. 308 00:16:07.519 --> 00:16:10.639 So that can be a really nice economically friendly option, 309 00:16:11.000 --> 00:16:13.240 and it makes it so that if you're in the 310 00:16:13.279 --> 00:16:15.480 middle of the winter and in a place that's not 311 00:16:15.600 --> 00:16:18.080 conducive to a lot of growing during the winter, you're 312 00:16:18.120 --> 00:16:19.480 not just relegated to. 313 00:16:21.000 --> 00:16:22.919 Root vegetables. Although I love root vegetables. 314 00:16:22.960 --> 00:16:27.279 They're fabulous and delightful and super complex and there's a 315 00:16:27.360 --> 00:16:28.919 lot of them, so you can have fun with it. 316 00:16:29.240 --> 00:16:33.639 But I think we all have that seasonal fluctuation where 317 00:16:33.720 --> 00:16:36.120 at some point where like man I miss as sparious 318 00:16:36.200 --> 00:16:38.919 or man I miss those strawberries. And I think that's 319 00:16:38.960 --> 00:16:43.720 the key thing is finding little tricks like frozen items 320 00:16:43.759 --> 00:16:48.000 that can help create more variety but also kind of 321 00:16:48.000 --> 00:16:49.360 honoring the seasons. 322 00:16:49.159 --> 00:16:51.320 And frozen's economical as well. 323 00:16:52.159 --> 00:16:52.559 Yeah. 324 00:16:52.600 --> 00:16:57.240 Absolutely, And when it comes to the fresh seasonal fresh, 325 00:16:57.799 --> 00:17:01.039 how would one know? I mean we kind of know 326 00:17:01.120 --> 00:17:04.440 what's seasonal, Yeah, but maybe there's someone out there who 327 00:17:04.519 --> 00:17:07.799 just doesn't know what is a seasonal vegetable in their area. 328 00:17:07.920 --> 00:17:10.960 Are there any resources or anything where they could Yeah, 329 00:17:11.000 --> 00:17:13.519 before they go to the supermarket, they just go, oh, Okay, yeah, 330 00:17:13.519 --> 00:17:15.480 I should be looking for this because it's seasonal. It's 331 00:17:15.480 --> 00:17:16.279 just going to taste. 332 00:17:16.079 --> 00:17:17.559 Better, right. Yeah. 333 00:17:17.599 --> 00:17:21.319 No, that's an excellent question because I think especially if 334 00:17:21.359 --> 00:17:25.400 you're you're not exposed to it, how could you know 335 00:17:25.480 --> 00:17:28.319 with our globalized food system, because we go to the 336 00:17:28.319 --> 00:17:31.640 grocery store and there's zucchini in January, even if you're 337 00:17:31.640 --> 00:17:35.799 in a northern state or in Canada or any you know, 338 00:17:35.880 --> 00:17:38.200 anywhere in the world where that's just not in season, 339 00:17:38.240 --> 00:17:42.200 but we have it available, which is a blessing and. 340 00:17:42.200 --> 00:17:43.720 Curse with our food system. 341 00:17:43.880 --> 00:17:50.079 So one resource that I really love is seasonalfoodguide dot org. 342 00:17:51.039 --> 00:17:56.640 They have an entire platform that you can basically plug 343 00:17:56.720 --> 00:17:59.920 in where you are one. 344 00:17:59.759 --> 00:18:02.319 Month or like beginning or end of the month. 345 00:18:02.480 --> 00:18:04.839 Is I will say that like it just gives a 346 00:18:05.880 --> 00:18:09.440 general viewpoint of what may be seasonal. 347 00:18:09.039 --> 00:18:10.440 In your area at that time. 348 00:18:10.960 --> 00:18:14.480 That being said, what is going to be available locally 349 00:18:14.559 --> 00:18:17.880 in your area can depend on microclimates, It can depend 350 00:18:17.920 --> 00:18:19.200 on your local growers. 351 00:18:19.359 --> 00:18:22.359 And like I live. 352 00:18:22.359 --> 00:18:25.640 Pretty close to Cincinnati, I'm in northern Kentucky and we 353 00:18:25.680 --> 00:18:28.839 have a lot of really cool local farms that use 354 00:18:28.920 --> 00:18:33.200 really great growing methods to extend seasons. So there are 355 00:18:33.240 --> 00:18:35.759 a lot of farms that actually do have lettuce in 356 00:18:35.839 --> 00:18:38.880 January in the area. It's local, it's fresh, but it's 357 00:18:38.960 --> 00:18:41.680 been grown and a hoop house so it stays warm. 358 00:18:41.960 --> 00:18:44.720 So we have it available, but you wouldn't otherwise expect. 359 00:18:44.599 --> 00:18:47.720 Where did you say it was grown in a what house? 360 00:18:47.799 --> 00:18:50.400 Like a greenhouse? Yeah, it's like a greenhouse. 361 00:18:50.480 --> 00:18:53.480 Yeah, So basically it helps trap in the heat so 362 00:18:53.519 --> 00:18:54.680 that it creates. 363 00:18:54.359 --> 00:18:57.160 The environment where because if otherwise, if. 364 00:18:57.000 --> 00:18:59.319 You just grew lettuce outside of your house in the snow, 365 00:18:59.519 --> 00:19:03.559 it's it's not going to last very long. So there 366 00:19:03.559 --> 00:19:10.480 are different ways that also indoor farming and vertical farming, aquaculture, aeroponics, 367 00:19:10.519 --> 00:19:13.680 there's a lot of different ways to grow food locally 368 00:19:13.880 --> 00:19:18.960 that then extends or changes the notion of what's in season. 369 00:19:19.519 --> 00:19:22.519 So the seasonal food guid is a really grecious overview 370 00:19:22.559 --> 00:19:26.880 of like what's generally available in my area. From there, 371 00:19:27.079 --> 00:19:30.039 what I tend to recommend is get a little curious 372 00:19:30.079 --> 00:19:32.519 and find out if you have any local markets in 373 00:19:32.559 --> 00:19:36.359 your area, because that's a really great way to just 374 00:19:36.359 --> 00:19:38.799 see like what's available at a farmer's market, because that 375 00:19:39.079 --> 00:19:41.880 is going to be local predominantly, and you get an 376 00:19:41.880 --> 00:19:44.720 opportunity to talk to farmers who can tell you about 377 00:19:45.039 --> 00:19:46.880 how they're growing it or what's going to be in 378 00:19:46.960 --> 00:19:51.039 season next month, and you build a relationship and a network, 379 00:19:51.039 --> 00:19:52.400 but also build your knowledge. 380 00:19:52.559 --> 00:19:54.279 So tons of online. 381 00:19:53.960 --> 00:19:56.480 Resources, but I do also think even though we live 382 00:19:56.519 --> 00:19:59.759 in a very digital era, there's definitely something to be 383 00:19:59.799 --> 00:20:02.839 said about connecting to the people that are around you 384 00:20:02.880 --> 00:20:03.640 in your community. 385 00:20:04.559 --> 00:20:08.960 Okay, and since we're talking so much about vegetables, do 386 00:20:09.039 --> 00:20:12.720 you have a favorite way of preparing vegetables? 387 00:20:13.720 --> 00:20:18.279 Oh, you know, also seasonally driven, so like thinking about 388 00:20:18.279 --> 00:20:21.960 the winter. I really love doing braises and roasts because 389 00:20:22.000 --> 00:20:25.440 it's a really awesome way thinking about like brut vegetables. 390 00:20:25.559 --> 00:20:27.960 When you roast them, it brings out some of that 391 00:20:28.079 --> 00:20:31.920 natural sweetness that's in them. So I know, beats can 392 00:20:31.960 --> 00:20:35.400 be very divisive for some folks because they can be 393 00:20:35.519 --> 00:20:39.839 quite earthy. But there's golden beats, there's chioga beats, There's 394 00:20:39.880 --> 00:20:42.079 tons of different types of beats, which it can also 395 00:20:42.359 --> 00:20:45.720 change of flavor profiles of them. But when you roast them, 396 00:20:45.759 --> 00:20:48.960 they just naturally get sweeter from the residual sugars that 397 00:20:49.000 --> 00:20:51.960 are in them, So it can kind of become like 398 00:20:52.079 --> 00:20:54.519 candy in a way. I mean, I wouldn't eat it 399 00:20:54.559 --> 00:20:57.160 as a dessert, although you can't totally use beets in dessert, 400 00:20:57.680 --> 00:21:00.880 not relegating that, but generally speak, it's a really awesome 401 00:21:00.880 --> 00:21:03.119