Proof Is In The Pudding

Excess calories, high fat content, and too much sugar are just a few reasons you should pass up the drive-thru window. For my action project, I wanted to let my associates, family and friends know that you can make healthy versions of your favorite fast-food dishes at home.

I believe that people buy fast food for three reasons: speed, convenience and price. However, fast food has many hidden costs, including the high price of bad health. Not to mention the fact that for such cheap food, you're actually being overcharged by a big amount. So the real reason isn't price, but convenience. You can get much cheaper food by cooking for yourself, but you're not always home to do the cooking, or you don't always feel like cooking.

I spent a lot of time over the past four months in the lunchroom at my office listening to people’s reasoning for occasionally giving in and buying fast-food: mom’s said it’s easy, college interns said it’s cheap, overworked executives said it’s quick, the hungover assistant admitted it’s the salt and grease factor. Regardless of why people go for fast food, I learned that people are also concerned with healthy, obesity and general wellbeing that comes from food choice.

In challenging the fast food system, I found that you must have two things: creativity and organization. In terms of creativity, you have to think outside the box: for example, a burger doesn’t have to be beef, it can be chicken, turkey or bison; a nugget doesn’t have to be chicken, it can be zucchini, spinach + feta, cod or mushrooms. In terms of organization, you have to be willing to take the time to plan out your meals; for example: make a weekly-dinner menu and go shopping on Sunday night, this way, you’ll have all the ingredients at home and you won’t be able to make an excuse about why you don’t want to cook.

Here are some ideas I learned from my co-workers:

1. Jen said Plan ahead. Many times we get fast food because we're hungry and we have no alternatives. But if you plan your day each morning (or the night before), you can figure out better alternatives. Make sure you're home during mealtimes, for example, or pack a lunch or dinner to take on the road. With a few minutes of planning, you can save some money and eat healthier.

2. Joey said Cook in bulk. Along those lines, you could take an afternoon and cook a few different foods in bulk. A big pot of soup or chili, for example, is easy to make, and you can put single-serving containers in the freezer to grab when you head out the door. With a little creativity, you could probably come up with a bunch of your favorite foods to cook in bulk.

3. Aex said Sandwiches. Make a sandwich in the morning to take with you (they're very portable)—you’ll save a ton of money.

4. Anna said Make your favorite fast food. If you get a hankerin' for a certain fast food, make it yourself. You can buy the ingredients, easily make a bunch at once, and freeze them individually for quick consumption later. Much healthier, and tastier.

5. Seth said Always pack snacks. Keep a bag full of snacks to take with you on the road, as they can keep hunger at bay and thus keep the need for fast food to a minimum. Fruit, cut-up veggies, nuts, trail mix, blue corn chips and salsa, dried fruit ... the possibilities are endless. If you pack snacks that need refrigeration, toss an ice pack in the bag.

6. Nick said Bring water. Often what we think is hunger is actually dehydration. If you drink water, you feel less hungry. Always have a bottle of water with you on the road, at your desk, along with your snacks, and keep yourself hydrated (and less hungry) all day long.

Over the past four months, I asked my co-workers what some of their favorite fast-food meals were. With those suggestions, I spent time in the kitchen coming up with alternatives—healthy, quick, affordable options. I was surprise at how easy this was: when you identify what you want, say a burger, it’s amazing how quickly you can invent a creative, cost-effective recipe. I shared some of the recipes with people in my office, friends and family, and everyone had the same reaction: they wanted to take action and start cooking.

Here are all nine of my food challenges:

1. The Burger Challenge: Turkey Burger
2. Soup + Salad Challenge: Tomato Soup with Crunchy Grilled Cheeses
3. Fried Wings Challenge: Baked Chicken Wings
4. Junk Food Snack Challenge: Zucchini nuggets
5. Egg McMuffin Challenge: Southwestern Egg Scramble
6. Chicken Nugget Challenge: Golden-Panko Nuggets
7. Club Sandwich Challenge: Avocado Chicken Sandwich
8. French Fries Challenge: Sweet Potato Fries
9. Chili Challenge: Homemade soup

In closing, I believe that the proof is in the pudding. The original saying is from Bartlett's Familiar Quotations, the phrase dates back to at least 1615 when Miguel de Cervantes published Don Quixote. In this comic novel, the phrase is stated as, "The proof of the pudding is the eating." Meaning, the true value or quality of something can only be judged when it's put to use. I put my culinary skills to the test and found out that if you want to eat quick, cheap and healthily, you can.....but you have to be willing to do the leg work.

Final Challenge: THE BURGER

I am not a huge red meat fan, but I cannot complete my 'fast-food challenge' until I have provided a healthy, quick and DELICIOUS burger alternative.

Here's what I came up with: Feta and Spinach Turkey Burger (with bacon...why not, right?)

Turkey meat is much leaner than beef, which is why I prefer it. It is also milder in flavor, which gives you the opportunity to play around. Turkey meat is wonderful if you mix it any of these flavors: apples, chutney, chipotle, or soy/ginger/ scallions. Play around next time you make turkey burgers.....see what you come up with!

Here is my Feta and Spinach Turkey-Bacon Burger:

• 1 egg, beaten $1

• 1 clove of garlic, minced

• Bacon $2

• 2 ounces feta cheese
• roughly 5 ounces frozen spinach (thawed and squeezed dry) $2
• a dash of paprika (adjust to your liking)
• salt and pepper to taste
• 1 lb of ground turkey $3

Cost: $8

Step 1: Combine all your ingredients in a bowl

Step 2: Patty your meat up into four generous patties

Step 3: Grill or broil your burgers for four minutes on each side

Step 4: Cook your bacon strips until they are crunchy

Step 5: Pile it high and take a big ol' bite!!

New Trend In Fast Food

When you think of fast food, do you think of cheeseburgers and fries or Panera Bread, Boloco and Chipotle Mexican Grill?

A “fast casual” restaurant does not offer full table service but provides conveniences like non-plastic utensils and plates. Fast-casual customers demand low-fat, high-quality ingredients, freshly-baked bread and organic fruits and salads at prices not much higher than true “fast-food” fare. The average check ranges from $8-$15.

These fast casual chains are targeting younger generations who claim to want better ingredients and a clean décor with a lot of different seating arrangements and, of course, music.

The fast-casual sector has earned the reputation as a healthier and fresher alternative to fast-food. Most fast-casual restaurants emphasize the importance of fresh, sometimes organic, ingredients and avoid the deep-fryer.

I'm not convinced that fast-casual food is necessarily a healthier, fresher alternative to fast-food. Admittedly, I do love Panera--their soups rock-- my favorites are their French Onion, Broccoli and Cheese, and Tomato.

I am going to try to make a "fast-casual" meal tonight for dinner....cutting down on the salt and the $$.

My Fast-Casual Tomato Soup with Crunchy Grilled Cheeses

• 14 ounces (1 can) diced tomatoes in juice $1
• 1 carrot, peeled and thinly sliced $1
• 1 1/2 cups plain milk $2
• 1 tablespoon fresh lemon juice
• Coarse salt and ground pepper, to taste
• Parsley leaves, for garnish
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• Bread (my choice: sourdough) $3
• Cheese (my choice: sharp cheddar) $2
• Butter

Total Cost: $9

Step 1:
In a food processor combine the browned tomatoes, garlic, chili pepper, carrot, milk, reserved tomato juices, and lemon juice. Puree until the mixture is smooth.

Step 2:
Once the soup is pureed, transfer to a medium saucepan and bring to a boil over medium heat. Reduce to a simmer and cook for about 10 minutes.
Step 3:
Season with salt and pepper and garnish with parsley prior to serving.

Step 4:
Warm some butter, add your bread + cheese, slowly cook (you don't want to burn it!) and flip it when the underside is buttery and golden.

ENJOY!!

Baked Wings

My boyfriend is an artist. He works late--we're talking until after 2 a.m. He'll be driving home in the middle of the night and realize that he's starving. Usually, he stops at this greasy joint called Windy City and gets chicken wings.

Wings, in general, gross me out. They are fatty, salty and usually loaded up with some reddish colored sauce that is both sweet and spicy-- plus, they are incredibly messy to eat.

My mission: create a quick, non-fried, no-sauce version of this crowd, and boyfriend, pleaser

Challenge #9 Baked Wings

Ingredients:

• 3 T olive oil
• 1 T dijon mustard
• Dash of cayenne pepper
• 1 t garlic
• 1/2 t salt
• 1/2 t pepper
• 1 T lemon juice
• 1/2 t lemon zest
• 16 chicken wings, halved at joint with tips removed
• 1 C freshly grated parmesan
• 6 T parsley, freshly chopped
• 1 1/2 C whole wheat breadcrumbs

Total cost: $10

Shake....


First you want to combine all your wet ingredients into a big, Ziplock bag: in goes the chicken, chopped garlic, oil, lemon juice + zest and mustard. Shake around-- really massage it in.

Coat....


Now coat your wet wings with all your dry goodies: parm, parsley, breadcrumbs, cayenne, salt + pepper.


Bake....


Last step is place your dressed up wings onto a oiled pan. Bake at 425 for 30 minutes. Rotate the wings half way through. I like to make sure that the wings are brown and crispy, so if they look like they could use a bit more color, toss them back in the oven for another 5-7 minutes.

Zucchini Nuggets

Kids can be very challenging, especially when they want junk-food. I was babysitting the other night and I did the dumbest thing: I asked the kids what they wanted for dinner. What a novice move...the minute I did it, I knew I had committed a cardinal sin....because of course the kids shouted the M-word...McDonald's.

I refuse to feed kids fast-food. It's a moral thing. I just can't do it. It's my health rule of thumb.

So when kids want junk, I like to try and offer quick and yummy alternatives. I like to serve zucchini nuggets (with a side of my sweet potato fries) because kids can eat them with their hands and they are just greasy enough to seem like a treat.

Food Challenge #8

Zucchini Nuggets

Ingredients

3 small zucchini, grated $2
2 cups coarse bread crumbs $2
2 Tbsp flour
2 eggs $1
1/2 cup cheese (cheddar, jack, whatever you like) $2
canola oil for frying

Total Cost: $7

In a large bowl, combine zucchini, crumbs, flour, eggs, and cheese. You want the mixture to have a meatball-like quality to it.

Heat up a small amount of canola oil in a frying pan over medium-low heat. Gather up scoops of the zucchini mixture, slightly smaller than a golf ball. Mush the ball in your hands a few times until the mixture is really holding together, and then flatten into a nugget shape. After all the nuggets are formed, cook them in batches.

I cooked them "low and slow" - about 4 to 5 minutes per side, over medium-low heat - to let them get nice and golden. This made about 20 nuggets.

Breakfast War

Just about everyone in the fast food industry has entered into the breakfast arena. At stake: a piece of the $77.6 billion breakfast market that, for the fast-food giants, can mean the difference between growth and stagnation.

Name 'em and they are all doing hot breakfasts: Starbucks, Burger King, Dunkin Donuts, McDonald's and now, Subway. There are so many varieties of breakfast choices-- it's hard to keep track-- Peppered Bacon, Egg & Natural Aged Cheddar Cheese on English Muffin, French Toast Sticks, Sausage & Egg Burrito and a Steak & Egg Breakfast Sandwich.

Breakfast, however, is probably one of the easiest meals to make at home. It is a nutritious, quick way to start off the day and save some money along the way.

Food Challenge #7

The Egg McMuffin

Nutritional Information:

• 300 calories
• 840 mg of sodium

My Fix: Southwest Eggy Scramble

Ingredients

• Eggs (3 eggs plus 2 yolks) $2
  
• Corn (canned or frozen) $2
• Scallions $2
• 1 Pepper (any color!) $1
  
• Avocado $2
• Cheese $2
• Whole Wheat Tortillas $2
  
• S+ P
• Olive Oil
• Hot Sauce (optional)
  

Santa Fe Stir Fry
Chop up your veg: scallion, pepper. Add some oil to a pan. Saute the scallion, pepper and corn bits together. Add salt and pepper.



Place mixture aside in a bowl.



Egg Power
Eggs are a terrific source of inexpensive, pure protein. Add a dash of oil into your pan and scramble your eggs on medium-low heat.

I like to slowly stir my eggs as they cook-- it makes for a creamy texture.

Once the eggs come together in a loose scramble, add your veggies and incorporate.

Guac Squawk
Avocado is another kick-butt source of pure protein and goes great with anything Southwestern. Slice a ripe avocado over your eggs (or, for an added kick, make a quick guacamole and serve it on the side).

I like to lightly warm my tortilla and serve along side my eggs. To add some ole, douse your eggs with hot sauce!

Action: Writing Letters to the Editor

I made it onto Grist.com

I spend a lot of time at my internship at Corporate Accountability International writing letters to the editors of various newspapers. Today I was thrilled to see that one of my favorite news outlets, Grist.com (a beacon in the smog...) picked and responded to my letter about retiring Ronald McDonald as the mascot for getting kids hooked on junk.



Umbra Fisk is a Research Associate at Grist and manages a "green goddess" web column Ask Umbra. She loves to talk about food politics and green-living questions.

Check out her response to my question at Ask Umbra!