When people see my rack, the response is usually the same. Eyes bulge. Mouths water. Exclamations ensue.

Wow! That’s a lot of spices! Do you really use all of those?

To be honest, I’m a barely competent home cook. I’ve got no special talent or sophisticated kitchen tools at my disposal. What successes I do achieve in the kitchen, I owe largely to my rack. My spices are the true source of my kitchen witchery.They are the eye of newt and toe of frog that allow me to make the magic happen, so to speak.

And even when I’m not in my kitchen, I use spices. But mostly to pass judgment on others.

Yeah, you read that right.

Whenever I go to someone’s home, there are two things I use to get an instant read on who that person is: their bookshelf and their spice rack. In my mind, both are an indication of how willing that person is to experiment (with ideas or flavors) or step outside of their comfort zone.

too late, i already did.

So, to be fair, I thought I should follow the whole ‘judge not lest ye be judged’ advice, and reveal my own spice rack for your judging pleasure.

Here she goes:

a beautiful mess, isn't it?

Organizing Spices

There are a lot of ways to organize spices all nice and neat-like – but I prefer a method that makes more sense for the way I cook – cultural grouping.

On the bottom shelf are the universal or ’American’ spices like: salt, pepper, garlic powder, onion powder, red pepper flakes, and old bay seasoning.

The second shelf holds Latin / Caribbean spices on the left, like: cumin, chili powder, and cilantro. European spices like tarragon, rosemary, marjoram, oregano, and basil are on the right.

The top shelf has Asian spices on the left, including: ginger, szechuan peppercorn, curry powder, and anise; and sweet / baking spices on the right, like: cinnamon, nutmeg, allspice, and cardamom. And in the back are lesser-used spices like: celery seed, dill, and pickling spice.

Of course, since many spices are used in different cultures, my organization method is not a strict cultural classification, but it works for me.

Top Spices Every Kitchen Should Have

Aside from salt and pepper, here are the top 15 spices I think are essential:
garlic powder
onion powder
cumin
oregano
basil
thyme
rosemary
curry powder
cayenne
chili powder
bay leaf
cinnamon
nutmeg
ginger
paprika

For good measure, I’d also suggest marjoram, dill, dried mustard, and celery seed, but they’re not absolutely essential, in my opinion. As for spices you don’t need, I’d say: lemon pepper, cajun spice or blackened seasoning, and seasoned salt. If you have all of the top spices I listed above, you can make your own (click the links for recipes).

Advice on Buying Spices

Stocking your spice rack can be pretty pricey, but only if you buy from major chain grocery stores. My advice is to only buy spices from major retailers in a pinch. To save money, go to an ethnic grocery store or a farmer’s market (like Dekalb Farmer’s Market here in Atlanta) where you can get the same spices that are often much fresher for a fraction of the cost.

Cooking with Spices

Not sure which spices or flavors go with which foods? This infographic on complementary flavors from Information is Beautiful should help.

cheers,

k

photo: Spice rack by Mags_cat, on Flickr

Liked This Post? You Might Also Like...

• 3 simple soup recipes your grandma would be proud of
• my essential kitchen tools
• food porn: lunch in atlanta

Question: What’s the difference between a Northern fairy tale and a Southern fairy tale?

A Northern fairy tale begins with, “Once upon a time…”.

A Southern fairy tale begins with “Y’all ain’t gonna believe this sh*t!”

Well, y’all ain’t gonna believe this sh*t, but… I think I’ve discovered the secret. You know, the big one. The one everyone searches to find from the minute they realize that life is a search to find something.

I’ve discovered the secret to living happily ever after.

Ok, ok. So I didn’t really discover it, I just borrowed it from this guy named Kierkegaard. But hey, if Christopher Columbus can say he discovered America….

Wait a minute, Kisha. Who’s this Kierkegaard guy, and what’s he all about?

Oh. Sorry. I’m getting ahead of myself.

I think very deeply.

Well, to keep it brief, Soren Kierkegaard was a 19^th century Danish philosopher (apparently back in the good ol’ days when philosopher was actually a valid job title). In his book ‘Either / Or’, he explains this idea that one has to progress through 3 stages on the way to becoming one’s true self (aka, living happily ever after).

Here’s my summary:

Aesthetics (Love of Pleasure) – The First Stage

In this stage, one is concerned with maximizing pleasurable sensory experiences. Music, food, drinking, sex, travel, art, poetry, pleasurable memories, and the like. Even the anticipation of pleasure is maximized by someone in this stage. The primary purpose of this pleasure-seeking is to combat boredom. But since pleasure is usually temporary, the person at this stage is constantly pursuing the next pleasure to battle the boredom that always returns.

Ethics (Love of Others) – The Second Stage

At this stage, one is concerned with how his actions affect others. Instead of being driven by self-pleasure or personal gain, the ethical person is driven by pleasing others, adhering to a certain set of social principles, and doing things for the good of society as a whole.  The ethical person is in a constant battle with anxiety – the anxiety of not being good enough, or not being accepted by society.

Religion (Love of God) – The Third Stage

In this stage – which Kierkegaard considered the highest plane – one is concerned with her personal, spiritual quest, or her personal relationship with God above all else. Unfortunately, very few reach this stage because of the distraction of large-scale religion which discourages personal relationship with God, and encourages being ‘falsely religious’ by adhering to one-size-fits-all doctrines. The person at this stage battles the despair of trying to live an authentic, spiritual life in a religious world.

Kierkegaard proposed an either / or approach – that is, you either dedicate your life to love of pleasure, love of others, or love of God. But instead of either / or, why not ‘all of the above’?

You see, living happily ever after means you get to have it all. You don’t have to choose between one way of living or another. It’s your fairy tale. You own everything!

Opulence!

In my opinion, to live happily ever after you have to find a way to balance all 3 of these loves. Thinking and living in terms of ‘either/or’ will almost certainly lead to a life of excess or imbalance. With the either / or mentality, something will always be lacking, missing, or given up. So, how can you start to move from ‘either/or’ to ‘all of the above’?

The Path to Happily Ever After

Appreciate More – Or, exercise your ‘pleasure muscle’. Instead of pursuing or chasing pleasure, derive pleasure from more and more things – even the simplest things. This will likely require a shift in perception, maybe even a slowing down. Instead of rushing through traffic or hurriedly gobbling down a meal, or speeding through your household chores, take time to savor something about every moment you experience. The more you do this, the more you’ll realize that pleasure isn’t something that has to be chased down, it’s something that has to be tuned into.

Give More – Now, I want to be clear here. I’m not necessarily suggesting that you sign up for another committee to save the world or keep going out of your way to be all helpful and savior-ish to everyone you know. On the contrary, I think many people (especially women, since we are often trained to be over-givers) should be more conservative with how much of themselves they’re giving away and who they’re giving it to. What I’m talking about here is giving more of the things that you have – whether they be material things or abstract things. Give more compliments, give away more credit (even if you did the work), give away more ideas, give away more of your belongings. Remember, you own everything, so why should you be so concerned with clinging so tightly to it all?

Meditate More – It takes a tremendous amount of energy to just sit still and shut the hell up. To calm your brain, cancel-out all the inputs and just be in silence (not even in deep thought). If you’ve ever tried meditating, you probably know that even seemingly harmless, little itty-bitty thoughts can quickly balloon into monstrous distractions.

"He just popped in there!"

By meditating more, you develop the discipline and strength you need to find God or your spiritual center even in the midst of all the distractions that life presents.

Imagine More – Or, exercise your ‘faith muscle’. Imagining is a way of reminding yourself that everything is possible. Even the seemingly absurd. Many of us SAY that God is the source from which all good things flow or that the universe is abundant and overflowing. But the way we ACT is that God or the universe is judgmental, demanding, and always ready to punish. The reality is YOU’re the one doing the punishing, the demanding, and the judging by believing you’re not worthy of good things, or by not having faith in the idea that almost anything you think of, can happen in real life. Think of it this way, whenever you  present something to God (or the universe, or whatever you choose to call it) the answer is always yes. If you continually present ideas that affirm negative thoughts about you and the world around you, the answer will be, “yes”. Whatever you focus your mind on has a way of materializing. So instead of using your mind to focus on the negative, dedicate time to imagining the best possible things you can, and watch for the “yeses” to roll in.

cheers,
k

Liked This Post? You Might Also Like...

• you might be a bon vivant if… (part 3, or 4…if you’re counting)
• you might be a bon vivant if… (part 1)
• my personal health manifesto

I really had no idea what kind of response I would get when I shared the story about my health concerns and my personal health manifesto. When experiencing a life event like this, it’s easy to think you’re the only one who has gone or is going through it. But I was pleasantly surprised, encouraged and occasionally moved to tears by the comments that came from friends, neighbors, and readers of this blog. Not only did these folks send words of support for my journey, many were kind and bold enough to share stories of their own health challenges.

I was so moved by them, that I asked if it would be ok if I shared a few of them with you here.

from Kimberly:
“Your story kind of sounds like mine. About a year ago now, I was diagnosed with abnormally high cholesterol which threw me for a loop because there was nothing else going on with me in terms of my vitals. My doc and I went through my diet and came to the conclusion that much of it was attributable to stress (I *really* hated my job). She didn’t prescribe meds (first time high cholesterol and too young), but she did ask me to monitor very carefully my diet and get rid of the stress.  To make the story very short, fast forward to January of this year, I decided to change my diet to a plant-based, low-fat diet (essentially vegan).  I never felt unhealthy before, but in these three short months, I know the change has brought about renewed energy and my body now feels really great. Admittedly, I haven’t recently had my cholesterol checked, but I know leaving the classroom and changing my diet have worked for the best.”

“I know you’re highly knowledgable on issues of food, health and related things, but I’ve found docs such as Esselstyn, Joel Furhman, T. Colin Campbell and others helpful as they all attest to and celebrate a plant-based diet and its power to heal the body of many “food-borne” illnesses (e.g., high cholesterol, hypertension, diabetes, heart disease) naturally. They’ve been in several documentaries (maybe a little biased) promoting their findings, including the most recent Fork over Knives….”

(sidenote: I watched Forks Over Knives the day after I received Kimberly’s message. I agree with her comments, and definitely recommend the film.)

from Melanie:
“We are SO in the same space and place!!! I have been in a battle with HBP (high blood pressure) for years and I am determined to win. If you need info or perspective let me know – I am willing to share.”

from John:
“I recently listened to the old folks talk about the diet they had growing up. Meat but not a lot of it, plenty of veggies, rice, peas, and taters. I have been giving it a try along with some modest exercise, good things have been happening. The point is it works for me, lifestyle changes have to work for you, find activities you like and it won’t feel like exercise. Best of luck to you K Solo, and if you want to go on a bike ride sometimes, I have an extra bike.”

(sidenote: I am now the proud new owner of a bike – my first since childhood!)

from Rhonda:

This is a wonderful, honest account of your experience. I also have high blood pressure – and take care of it through a lifestyle approach. Best of luck to you in this journey, my friend! You are far too special to leave us anytime soon….

(sidenote: Rhonda and I have been FB friends for a while now. Though she lives in Canada, we’ve found we have a lot in common via the thoughts and messages we share on FB. I knew Rhonda was in the health/wellness business, but had assumed she was a trainer for serious athletic types only. Boy, was I wrong. Turns out, Rhonda does work with serious athletic types, but she also works with regular ol’ folks like me. I asked her to share a little bit about her amazing business, so I could share with you.)

Satori Concepts helps individuals realize a myriad of health and fitness goals using a holistic, lifestyle-based approach. Over recent years, the health industry has become more and more about “thin” than about good health. My organization focuses on a healthy body image, awareness of media messages, and most importantly, what good health “feels/looks” like. Clients follow a health-first path towards the realization of their individual goals – whether that is to become a competitive athlete, or to have more energy to play with their children. We always consider the question, “Will this approach contribute to your overall best physical/emotional/mental fitness?” before all else, which is not always easy in a world that sells us on quick fixes and unrealistic role models. Through the magic of technology, I am able to offer services that reach far beyond my little office/fitness studio here in Calgary, Canada. Clients receive ongoing contact and training with me via methods that accommodate their own identified learning and motivation needs, in addition to receiving daily contact with me in their venue of choice. Additionally, being a client with my organization means that you will experience networking and mentorship with other clients. So much to tell…and we are just getting started.

I highly recommend that you check out the Satori Concepts website and ‘Like’ Satori Concepts on Facebook – you will not be disappointed!

If you’re experiencing a health challenge or are feeling lost or alone in your journey to better health, feel free to share your story as well, or if you’re looking for more resources on healthy living and eating, reach out for suggestions. Leave a note in the comments or send an email to: health (at) bonvivantonline (dot) com.

cheers,

k

Liked This Post? You Might Also Like...

• my other favorite dorothy – a song, a film, a book
• Left Unsaid: film series explores the blurred reality between our online and offline selves

I find that the mushroom is one of those food items that people either love or hate. Admittedly, mushrooms are a bit… creepy. I mean, after all, a mushroom is technically neither plant, nor mineral, nor vegetable, but a (gulp) fungus. And even though I fall in the ‘love ‘em’ camp, I can’t deny occasionally feeling just a bit weirded out – yet still strangely fascinated – by them. If you fall in the hate ‘em camp, I doubt I can do anything to convince you otherwise, but if you’re teetering somewhere on the edge of either camp, maybe these mushroom facts will sway you.

For the past few months, we’ve been doing Meatless Mondays at my house, and mushrooms have often played a starring role in dishes where we’d normally feature meat. The benefits of using mushrooms as a meat replacement are seemingly endless: they’re cheaper, cook faster, have no cholesterol, very little fat and sodium, and are chock-full of essential nutrients like potassium, selenium, and B vitamins. All of which makes the mushroom quite magical in my eyes.

Here are some of my favorite mushroom recipes:

Mushroom Quinoa Risotto (from Bon Appetit)

In this recipe, portabella and shiitake mushrooms are paired with so-called superfood quinoa (keen-wah) to create a much lighter, healthier version of a traditional risotto. It still has the rich-tasting, heartiness of risotto without the guilt or the lengthy, labor-intensive preparation, which makes it an ideal candidate for a weeknight dinner. You must try this.

Fried Parmesan ‘Shrooms over Tomato Sauce

(inspired by Lunacy Black Market)

One of the dishes I always order from my favorite Atlanta restaurant is roasted mushrooms w/crushed tomato sauce. The savory, umami flavor of the ‘shrooms and the tangy tomato sauce are enough to make my mouth water at the mere mention of the dish. When doing my own home-based version of the dish, I alternate between roasting the ‘shrooms or frying them as detailed below. This is a regular go-to dish for weekday dinners when I want to be in and out of the kitchen in less than 30 minutes.

Ingredients (serves 2-3):

4-5 roma tomatoes, chopped (you could also sub ~20 grape tomatoes)

1-2 cloves of garlic, chopped

1 shallot or small onion, chopped (optional)

Dried basil

Portabella mushrooms, washed, de-gilled and sliced into thick 1”slices (you can also buy them pre-sliced to save time)

1-2 eggs

Bread crumbs

Olive or canola oil

Grated parmesan cheese

For tomato sauce:  Add a swirl of olive oil to a pot. Heat on medium-high. Add chopped garlic and shallots and sauté for 3-4 minutes, being careful not to brown garlic. Add basil and sauté for another minute. Add tomatoes. Cover pot with a lid, lower heat to medium or medium-low and let the mixture simmer rapidly for about 15-20 minutes, or until tomatoes start to break down. Stir occasionally and mash tomatoes so that they meld with the other ingredients. You want to end up with a chunky sauce. Salt and pepper to taste, then remove from heat.

For mushrooms: Beat egg well in a bowl and place mushrooms in bowl. Toss mushrooms well to coat with egg. Place bread crumbs in a small paper or plastic bag. Add egg-coated mushrooms to bag and shake well to coat with breadcrumbs. Add enough oil to pan to cover bottom of – about 2-3 Tbsp – or if you prefer, you can use more oil to deep-fry mushrooms. Heat oil on medium-high. When oil is hot, add mushrooms one at a time, making sure not to overcrowd the pan. Cook until mushrooms are golden brown on one side, then flip and cook until golden brown on the other side. Remove and drain on paper towel. Sprinkle immediately with grated parmesan. Place a few spoonfuls of tomato sauce on a plate and place a few mushrooms on top of sauce. The mushrooms are also really good over a salad of dressed mixed greens, or eaten by themselves.

Mushroom, Goat Cheese, and Arugula Flatbread Pizza

(inspired by Wrecking Bar Brewpub)

Everybody loves pizza. Unfortunately, pizza doesn’t love everybody. Your typical pie is nothing more than a cheese delivery system, and is usually topped with fatty meats and salt-laden sauces, and bottomed with a waistline-wrecking white-flour crust. But it doesn’t have to be that way, I promise. The Wrecking Bar, a delightful little gastropub in Little Five Points, serves a version that features 3 types of mushrooms and a healthy smattering of peppery arugula. Here’s how I replicate the dish at home (or in my office toaster oven).

Ingredients (serves 2-3):

Lavash or other flatbread (preferably whole-wheat)

Goat cheese (a soft, spreadable one)

3-4 of each of the following mushrooms, chopped: oyster, shiitake, portabella or baby portabella

Handful of fresh arugula

Olive oil

Spread goat cheese onto flatbread. Evenly distribute chopped mushrooms over goat cheese, then add arugula on top. Drizzle with olive oil. Place in 400 degree oven for about 5 minutes, until arugula is wilted. Salt and pepper to taste. You could add more flavor by adding roasted garlic, pesto sauce, sundried tomatoes, or fresh herbs (basil, sage, thyme) before the pizza goes into the oven.

I hope these recipes encourage you to experiment with mushrooms. If you’re the really adventurous types – I recommend trying some of the more exotic varieties like porcini, shiitake, oyster, hen of the woods and enoki. The taste of those varieties is much richer and more complex than the more common white button or portabella mushrooms. And if you choose to experiment with magical mushrooms outside of the kitchen, well… that’s totally up to you.

cheers,

k

photo: mushroom by tamaki, on Flickr

Liked This Post? You Might Also Like...

• holiday leftover quiches
• easy gourmet brunch – the social house’s farmstead eggs benedict
• chicken chili verde recipe

Since last year’s personal health discovery, I’ve had fits and starts with making permanent – and hopefully beneficial – changes to my lifestyle. While I’m still not 100% there, I’ve already made several small adjustments and have begun to see noticeable benefits. Those results are encouraging. They’re also evidence that I don’t have to make this ‘reclaiming health’ thing overly complicated. I just need to exercise some common sense and a little bit of commitment. Since I know that I’ll occasionally need a reminder of what it is I should be focusing on, I decided to pen my own personal health manifesto.
Wanna hear it? Hear it goes….

1. I have to be my own health advocate. A doctor is not an all-knowing source of medical wisdom. He/she is a practitioner. And practitioners of any craft are as much students as they are adepts. I have the responsibility to educate myself on my own body and conditions so that when I meet with the practitioner, I can engage in thoughtful dialogue and Q&A with him or her and challenge (respectfully) the info he/she provides. We are a team. I should not just take what is said or prescribed as Bible truth. I should use that as a launching point for further investigation, so that when I next meet with him / her, we can continue to plot a course to optimal health for me together. If my chosen practitioner is not open to this type of relationship with me, I should choose another.

2. My body is itself a store of wisdom. If I quiet myself and listen, really pay attention to it, I will receive tons of clues about what might be causing dis-ease or imbalance within me. I was gifted with intuition to do this work, and I should make a conscious effort to strengthen this gift by paying attention to outward signs of inner distress or well-being. My skin, hair, nails, weight, emotions, eyes, teeth, gums, bowel movements, and menstrual periods are all readily accessible and easily observable external signs that give me clear clues as to how I am doing inside. I should not ignore these things or think of them as yucky, messy, gross, or inconsequential. I should pay attention and note any significant changes in them. I should seek out tools and reliable educational materials that allow me to accurately interpret what these changes could be saying about my overall health.

3. Diet (i.e., what I put in my body as food, fuel, or sustenance) is of paramount importance. The KISS (Keep It Simple, Stupid) method applies here. The simpler the food, the more beneficial it is to me. The more the food looks like it did in its original state, the better it is for me. If it comes wrapped in plastic, encased in cardboard, Styrofoam, cellophane, aluminum, or glass, it is probably less beneficial than things that don’t. I should avoid those types of food as much as possible, but where I can’t or don’t want to, I should both: be very aware (by reading labels) of what extra / unnecessary / unhealthy ingredients are coming inside that package; and be sure to balance consumption of those foods with other, healthier choices. I will limit my consumption of foods prepared by strangers. It is my belief that the closer my relationship to the preparer of the food, the more likely that food is to be good (or at least not bad) for me. I will prepare my own meals as much as possible. I will plan ahead by stocking my fridge / cabinets / workspace with foods that are good for me, so I am not forced to make bad decisions due to limited options.

4. ExerciseMovement is essential. Because I am not an athlete and never plan to be, nor am I a supermodel (though I could be… lol!), I refuse to become obsessed with points, pounds, number of reps, number of calories burned, miles logged, etc. My only obsession will be making time daily or at least 4 out of 7 days to get in the movement that I enjoy, that brings me pleasure, and preferably, that causes me to break a sweat. For me, this includes: dancing, gardening, stretching, dancing, swimming, hiking, biking, stretching, dancing, and stretching. Also – sex is exercise. Especially when done with a partner, and especially when done right.

5. Nature is a source of regenerative energy and healing for me. Its cycles mirror my own internal cycles of birth, growth, death, and rebirth. I must dedicate time to interact with nature on a daily basis, whether by combining it with my physical activity (e.g., hiking, gardening, walking), by meditating on some aspect of nature (e.g., a tree, squirrels playing in the yard, a vase of fresh cut flowers), or incorporating nature into or acknowledging it as I go about my daily routines (e.g., taking lunch outside, touching a leaf as I pass, observing the movement of the clouds overhead).

6. My mental diet is as important as my physical diet. The information and ideas I consume have a direct impact on the health of my mind and emotions. I will make conscious decisions about the books and magazines I read, the websites I visit, the TV programs and movies I watch, and the conversations and friendships I enter into and foster. This does not mean that I will only consume info or ideas that I agree with, but that I will limit intake of such info that leaves me feeling distressed, anxious, uneasy, or causes an uptick of negative emotions or associations about myself, others, or the world around me.

7. Vices. I like to stay up late. I like to drink. I occasionally like to smoke. I like to drive over the speed limit. I tend to stress. I recognize that none of these things are beneficial to my health, especially if done to a level of excess or overindulgence. At this point, I don’t think I can or want to eliminate any of these behaviors 100%. I accept the inherent risk I am assuming by not being able to do this, and plan to at least minimize / mitigate that risk in the following ways:
• If I stay up late (or don’t get enough sleep) one night, I will go to bed early the following night and/or sleep in late the following morning, and/or incorporate a nap the following day or days.
• I will not drink during the week. If I find myself at a weekday event or occasion where alcohol is a factor, I will opt for my non-alcoholic beverage of choice (grapefruit juice and tonic water).
• I will try to limit smoking to ‘special occasions’ (e.g., 2-3 times / year). Since I’m especially tempted to smoke either when stressed or when drinking, I will ask myself these 3 questions when the temptation arises: 1) is this worth a new wrinkle? 2) is this worth an increase in blood pressure? 3) is this worth dying for?
• When I recognize stress in myself, I will either: remove myself from the stressful situation, reframe the situation in a more positive light, or focus on my breathing (i.e., taking several deep breaths until I feel the stress is reduced or eliminated.

8. I will practice self-acceptance and self-forgiveness. Not beating myself up for falling off the wagon or experiencing setbacks, but using such experiences to reflect on what caused the setback and what I need to adjust to get back on track.

Do you have any healthy reminders for yourself? How do you keep yourself on track with your health and wellness goals?
cheers,
k

photo: 100_2230 by echoesofstars, on Flickr

photo: Reminder… by redwood 1, on Flickr”

Liked This Post? You Might Also Like...

• finding my healthy balance
• you might be a bon vivant if… (part 3, or 4…if you’re counting)