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Covid 19 Spring, Our Health, Our Environment

4/17/2020

For most, this time of covid-19 is scary. Many of us are now working from home; grocery store trips have become a major outing into the world; and we are trying to find a new normal. For the Earth and environment, this reprieve has been a revival of wildlife. In Paris, people are noticing the sounds of birds; waterways in Venice are cleaner and clearer; in India, people can once again see the snow peaked Himalaya mountains in the distance, and in China, people can view the stars.

It demonstrates the powerful way in which nature can quickly rebound when humans slow down.

By Claudia Schuchardt- Peet

Spring has sprung in south central Pennsylvania and with that, time to observe the new growth and beauty which exists all around us, especially in the Mercersburg area. While Governor Wolf recommends, we all stay at home and limit traveling to that deemed as “essential”, essential does include outdoor activities such as walking, hiking, or running…if we maintain our distance. With that in mind, consider how you and your family can enjoy the Spring!

Glimpsing snow capped Himalayans from Punjab

Yesterday, I decided to go to the grocery store on my bicycle. Lack of traffic made my trip both easy and safe. The absent particle haze from interstate 81, has also left our valley with much clearer skies. The air feels fresher and reinvigorating! Consider how a healthy environment can impact your life for the better. Take this opportunity to slow down and:

Explore the new Johnsons Run Stream Side Trail
Take a family bike ride down some of the side roads and notice whether you see a difference in the environment
Find the things that you enjoy doing as a family…things you may not have had time to do during your hectic schedule
Keep in touch with those you know live alone
Make a list of the things that are wonderful about the stay at home order and find ways you plan to incorporate them into your life when everything starts opening up again
Find or create a new, healthy recipe to make at home
Have a pick-up trash day and consider ways in which you can eliminate plastic from your life!

Picking up trash is a great way to help ensure we are keeping both the trail and waterway clean. Everything from soda bottles, grocery bags, coffee cups, and yes, even polyester clothing, which enters the waterway or environment will turn into microplastics. Microplastics are derived from these larger pieces of from larger pieces of plastic trash. By cleaning out our small portion of the environment we could potentially save birds, fish, and continue to build a healthier ecosystem in Mercersburg and those communities downstream.

Some facts about Microplastics:

Microplastics slowly leach chemicals into the environment. Plastics from streams and rivers generate 190 Tons of chemical additives which are released annually into the ocean.
Today 60% of seabirds and 100% of fish, have ingested plastic.
Microplastics are sticky and not only pick up and leach chemicals yet can also pick up diseases.

To learn more about microplastics, read the report below.
https://www.chesapeake.org/stac/document-library/microplastics-in-the-chesapeake-bay-and-its-watershed-state-of-the-knowledge-data-gaps-and-relationship-to-management-goals/

A sample of micro plastics in the Chesapeake Bay

Photo courtesy of the Chesapeake Bay Program

Bottom line…a healthy environment and life, begins with each of us! So go out and enjoy the Spring. Delight in the vibrant greens and other colors which abound in nature, and stay safe and healthy.

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Everyday Chef March 2020 Class 1 - Chicken or Fish or Eggplant - 3 variations on 3 recipes!

4/6/2020

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During the class participants made three different variations of chicken and fish, along with last minute substitutions with portobello mushroom and eggplant. “They looked nice in the produce section - lets try them,” Dr. Liz George said. Part of spending time in the kitchen and cooking from scratch, is trying new ideas, being flexible and ready to change plans if needed. During class we realized that we didn’t have enough eggs to use in every recipe and to make a large batch of cornbread. Dr. George said, “We brought some ground flaxseed, and we can use that as an egg substitute” The basic ratio is one tablespoon of ground flaxseeds and three tablespoons of warm water to replace one egg. Simply combine the two ingredients, whisk and let stand a few minutes until the water becomes gelatinous. Everyone was very pleased that the cornbread came out nice and fluffy with plenty of flavor! We also used this for the cornmeal crusting for the "Crunchy Oven Chicken (Fish or Eggplant) "

MACWell’s Everyday Chef’s first class on March 5th was an opportunity to learn basic recipes and then create variations with Chef Adam Carlson. Employed by the Tuscarora school district through Metz Dining Service, and motivated by his own children in school, Adam has worked towards bringing ‘cooking from scratch’ back to the cafeteria. In his cooking tips to get started, Adam emphasized very careful handling of the chicken and fish to avoid spreading bacteria. One suggestion was to do any vegetable prep first and set it aside to avoid contamination. After handling or cutting the chicken, carefully wash hands, utensils, cutting boards, and counter space. Also, use a thermometer to check the chicken to be sure it reached 165*. “If you’re looking for a fun kitchen tool”, Adam said, “try a ‘spiralizer’ for producing twirls of cucumber for salad, or zucchini for noodles!”

Note EggPlant on right - 1/2 " slices coated with cornmeal and "flaxseed egg"

All totaled, in an hour of prep and cooking, the group made 9 different main dish variations, side dishes and rounded the meal out with a salad of mixed greens, apple, oranges, walnuts and avocado with 3-2-1 Dressing. All sat down to a meal together and enjoyed the success of their efforts and fabulous variety of flavors.

Many thanks to Chef Adam Carlson for volunteering his time and talent. Everyday Chef appreciates support from Food Lion, their wonderful selections (including organic) and friendly atmosphere.

Crunch Oven Chicken Strips (or Fish or Eggplant!!)
1/2 cup all purpose whole wheat flour
1/2 teaspoon of salt
pepper
4 eggs (or flax seed egg substitute)
2 pounds of chicken breast or fish filet cut into strips, or medium eggplant in 1/2 inch slices
1/2 dried bread crumbs
1/2 cup cornmeal
1 teaspoon dried basil

1.    Preheat oven to 450 degrees F.
2.    Sift or stir flour, salt, and pepper together in a shallow dish. Set aside.
3.   In another bowl, combine bread crumbs with cornmeal and basil.
4.   In a third bowl, crack eggs, separate the whites from yolks and whisk whites lightly.
5.    To bread the chicken strips, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
6.   Spray a shallow baking dish with non stick cooking spray. Lay chicken strips flat in the dish, tucking under any thinner ends of edges for a more even bake.
7.    Bake in the preheated oven for 10-15 minutes - check temperature (Chicken needs to be baked to 165 degrees).

**To substitute this recipe with 2lbs of fish fillets, follow the same instructions except bake for 8-10 minutes or until fish flakes easily with a fork.
**To substitute this recipe with eggplant, slice the eggplant and follow the same instructions. Baking at 375* until eggplant is fork tender.

THAI BLACK RICE SALAD
8 servings
2 cup Thai black rice (or other whole grain rice blend)
1 tsp sea salt
¼ cup chopped onion
1 red pepper (diced)
1½ cups, pineapple peeled and diced
3 green onions (sliced)
1/4 cup cilantro (chopped)
1/2 cup toasted cashews
1/4 cup soy sauce (low sodium)
2 lime (juiced)
1 Tbsp extra virgin olive oil

DIRECTIONS
1. Cook the rice as directed on the package with 1/2 tsp salt and ¼ cup onion.
2. Cool cooked rice.
3. Mix the black rice, red pepper, pineapple, green onions, cilantro, and cashews in a large bowl.
4. Mix the soy sauce, oil, lime juice and zest in a small bowl.
5. Pour mixture over rice and toss.
Put Thai black rice over mixed greens

INDIAN FUSION STYLE CHICKEN or shown in homepage picture with EGGPLANT/PORTABELLO
1 lb. boneless skinless chicken breast cut in 1” chunks
1/2 lb. boneless skinless chicken thigh cut in 1” chunks
(or 3/4" cube one large eggplant and slice 2 large portabella mushrooms)
One medium size onion chopped
3 cloves garlic chopped
1 16 oz can diced tomatoes
1 16 oz can chickpeas drained
2 bay leaves
1 tsp coriander
1 tsp cumin
1 tsp Garam Masala
1 tsp lemon juice
1/2 tsp turmeric
1 Tbsp canola or olive oil

DIRECTIONS
**Important, the peppers and onions need to be sliced very thinly!!!
1. Heat oil in pan. Brown garlic and onion lightly. (Or, see below to sauté without oil***)
2. Add chicken and start to sear. Cook 3-5 minutes.
3. Add dry seasoning and stir well. Sear 1-2 minutes more.
4. Add tomatoes and chickpeas and lemon juice.
5. Cover and simmer 15-20 minutes.

* To sauté without oil, heat your pan to medium, then throw in your onions - theywill give up their own moisture for cooking; if additional moisture is needed, you can use vegetable broth, apple cider, white wine, water, whatever.

Have fun cooking these recipes, and then create your own variations, using different ingredients and spices!

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Covid 19 Spring, Our Health, Our Environment

Everyday Chef March 2020 Class 1 - Chicken or Fish or Eggplant - 3 variations on 3 recipes!

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