Cleanse 5776

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Ok. It’s finally time to start prepping for the fourth annual CLEANSE — a mind/body/spirit reflection during the ten days between Rosh Hashana and Yom Kippur. I can’t believe how fast our New Year is creeping up on us. 

Arielle and I decided to add a new element for year 5776. Along with the regular food rules (listed below and here), we’re asking people to spend no more than the national average food stamp benefit – $4.10 daily – on food for the ten days of the cleanse. We expect that nourishing our bodies with a whole foods, vegan diet (reminder of rules below) will be nearly impossible on this budget. So, we’re be asking people to match the amount spent over the allotted budget in a charitable donation to the American Jewish World Service. We’ve built a donation page here.

Access to healthy food in America is a challenge that can be easy to ignore. It’s important to feed ourselves with nourishing foods, and we feel it’s  important to remember how difficult it can be for others to do the same .We hope that this cleanse will not only spark reflection on our own personal health, but also on how we can contribute to the health of others. I think that this challenge will inspire gratitude for the current abundance of resources in our lives. 

We know that this year will be more challenges than previous ones. Our blog, 10yamimclean, provides support and a forum for dialogue. On the blog, we’ll post recipes and resources that  related to food justice — we encourage you to do the same. Shoot us an email with a reflection, recipe or question, and we’ll through it up on the blog (and give you credit unless you specify otherwise). When you send recipes, please include a cost breakdown or rough estimate of cost. An example of what this looks like is below. 

Happy Cleansing!

 DSCF8300White Bean Kale Burgers

5-7 servings

$1.08 per serving

  • 2 cups white beans, dried ($1.30)
  • 4 cups kale, finely chopped (from garden)
  • 1/2 cup fresh basil, chopped  (from garden)
  • 2 red onions ($0.55)
  • 3 cloves garlic ($0.25)
  • 2 eggs ($0.40)
  • 1/2 cup dry roasted unsalted peanuts, finely chopped ($2.00)
  • 1 tsp paprika
  • dash of cayenne pepper
  • dash of chipotle seasoning
  • fresh herbs on hand, chopped
  • 1/2 cup cornmeal ($0.30)
  • Kosher salt and freshly ground black pepper
  • 1 tbs olive oil (0.17)

(+ roughly $1 for spices)

($1.30+$0.55+$0.25+$0.40+$2.00+$0.30+$0.17+$1 ) = $5.97.

I averaged this recipe for 5 1/2 servings… I eat a lot. It came down to $1.08 per serving. Not bad!

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Submerge beans in water and soak for 7 hours. Then, cook on high heat until tender. You can do this in bulk a few days before and use leftover beans for other recipes.
In large mixing bowl, combine kale and beans and mash until almost a paste. Add 2 tablespoons of the cornmeal and remaining ingredients except for olive oil. Refrigerate mix for at least 20 minute.
Preheat oven to 300 F.

Place remaining cornmeal on a plate. Coat hands in olive oil and form  5-8 patties about 1/2 inch thick.  Dredge both sides of the burgers in cornmeal. Transfer to non-stick or parchment covered baking sheet and bake until golden, about 25 minutes.

I (Shaina) just did my first cost-breakdown of a recipe. Ow, my brain!

It took a lot of time. It was boring. And tedious. I kept losing count.

Some people do this every day – every meal – every visit to the grocery store, pantry and kitchen shelve.

In asking you to calculate the cost of your food as you share recipes, we don’t want you to be overwhelmed or for you to be intimidated by the thought of this task. Rather, we want to encourage you to think about cost before consuming. It’s ok to post estimates. You can guess prices when you aren’t sure and round numbers as you wish. But also think.

Here’s a great resource on how to calculate recipe costs: http://www.budgetbytes.com/2013/07/how-to-calculate-recipe-costs/

Cleanse Rules:
For the ten days between Rosh Hashana and Yom Kippur, we will undertake an intensive reflection of the mind/body/spirit connection. We will only consume:
 

Vegan foods – no products derived from animals (no meat, eggs, dairy, honey, etc.)

Gluten-free foods – nothing made with wheat

Unprocessed foods – nothing packaged with more than three ingredients

Unsweetened foods – no added sugar, honey, agave, etc.

Alcohol-free beverages 

An exception to the above rules above is the inclusion of organic eggs and yogurt that is organic, plain, stabilizer- and additive-free. This is a personal choice.

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◊ Your Sweet Life

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Dear mom,

When I was young, I expected a diabetes diagnosis. Bubbe had it, you had it… it seemed only a matter of time before I’d be sticking needles in my tush too. To your credit, I was a-ok with this self-predicted future. Your health, fullness of life and energy levels were well above average – you worked and played harder than any of the moms I knew. Among all the possible illnesses out there, I thought, diabetes would be doable.

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I know better now. I no longer anticipate a diagnosis nor think about where I’d position an insulin pump when I dress up. I know that living with diabetes is not as painless as you make it seem.

People ask me how I got into food and if I’ve always eaten so healthily. I think I inherited my health awareness by watching you manage yours. Not everyone has the opportunity to see how powerful a half cup of juice can be on a person’s ability to function. The active role you took in your health rubbed off on me…  growing up, food in our house food was, literally, medicine.

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10 things children of diabetics learn early:

  1. Candy or juice? They’re pretty much the same.
  2. Always always always carry snacksIMG_7735
  3. Needles aren’t scary
  4. Vitamin-e oil is good for scars
  5. White and brown food is almost always mostly sugar

    SUGAR!

  6. Make a fuss at bars and restaurants – it’s worth it
mom martini

When you want a low-sugar margarita, don’t trust the bartender: order a shot of tequila, a shot of fresh lime juice, a shot of fresh orange juice and soda water to make a perfect drink

7. Health is everythingIMG_7127

It feels strange to celebrate this 50-years-with-diabetes thing. I know it’s a big deal to live for 50 healthy years with diabetes, but I never considered an alternative for you.

I’m honored to celebrate your sweet life by supporting ‪‎UAB Comprehensive Diabetes Center‘s search for a cure.  We’ll party hard when I get home, but for now let’s drink some kale to your health!

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xo,

Shaina

L’chaim – here’s to finding a CURE in your lifetime!

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Kale Coconut Smoothies

Serves 2

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  • 1/4 c unsweetened soy milk
  • 1/4 c light coconut milk
  • 1 tbs almond butter
  • 1 frozen banana, chopped
  • 1/4 c frozen mango (or pineapple, orange or other citrusy fruit)
  • 5 – 7 leaves of fresh dinosaur kale, trimmed
  • dash of vanilla
  • dash of salt

Place all ingredients into food processor in order listed (always put liquid in first to give the blades some room to work their magic). Blend until smooth. Add ice if you desire a thicker consistency.

Kale harvest at the farm

Kale harvest at the farm

♦ My Sweet Life

Dear Shaina,

Don’t despair. There is hope for the burn-your-ass and keep-running-like-a-rat syndrome. Eventually you find your stride. Eventually you make your place and settle in. Eventually you realize that you don’t have to feel the burn in order to do some good.

I hate to acknowledge that you may have internalized this suffer-until-it-feels-good affliction from my side of the family. I think its about survival. The good news is we are all surviving. The tough part is that we all have to figure out how to do it on our own.

Speaking of survival tactics, I hear you’re doing a little yoga. Mahjong and yoga…hmmm…I won’t say a word. You are already 30 years ahead of where I was at your age!

In the meantime,I am celebrating my fiftieth year of living with Diabetes! Hard to believe…that fifty years have gone by…and that I am still here to write my daughter a letter about it. On June 6, 1965, the day I was diagnosed with what was then called Juvenile Diabetes, my odds for surviving another fifty years were slim.

46 years ago

46 years ago

The chatter I heard on the street as a 13 year old newly diagnosed diabetic was about a neighbor, an elderly grandfather, a long lost cousin…who lost a leg, went blind, died from kidney failure or heart disease. I chose to tune out most of that. I was instructed to never go barefoot, to not get upset, to eat the same thing at the same time every day, to stay away from sugar, to test my urine four times a day, and of course, to take insulin shots. I chose to ignore most of that too, except taking insulin and staying away from sugar. I knew I had to do those two things in order to survive.

I made the decision, early on, that I wanted to live and that Diabetes was just going to have to live in my life. I wasn’t going to live a life ruled by the fear and dogma that was the prevailing diabetic wisdom of the day. So I went barefoot outside in the summer, got mad when I was mad, stayed away from sweets, took my shots and avoided doctors as much as possible. I allowed myself to hate diabetes without having to hate myself or my life.

I live my life fully everyday; I work; I travel; I celebrate with friends and family; I love my family deeply. I cherish each day! Diabetes has been my constant, many times, unwelcome companion. Our relationship is based on mutual respect and acceptance…acceptance of our mutual goals and our individual needs…and the necessary compromises required for any relationship to succeed.

It is hard for me to believe I have reached this milestone. I am grateful for all the skilled doctors who have hung in there with me despite my stubbornness, for all the latest and greatest torture devices designed to help me manage this disease and for all the research that has enabled me to see the world through my own eyes, to walk as many miles as I feel like on my own two legs and to love with a heart that beats regularly and reliably.

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I am thankful for all the miracles in my life…especially for you and Dad…and hope that I have not overly burdened you.

I know I have been lucky, but I still hate diabetes…and I am ready for the cure! I wish I had a fairy godmother who could temporarily turn me into one of those lab rats at the UAB Comprehensive Diabetes Center, www.uab.edu/diabetes, where they have been studying a drug that essentially cures diabetes in diabetic rats. I’m putting my hope on that research and I plan on spending this year prodding them along with a little fundraising support.

I have so many things to celebrate in my life. This year, my sweet life is at the top of the list!

Love,
Mom
xoxoxoxoxoxoxoox

Summer Kale and Pesto Pasta

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It’s summer time and the garden is rich with basil and kale. This meal is dedicated to you, Shaina. You and Dad went out to the farm and picked a garbage bag full of young tender kale…and you even washed out the dirt and most of the grass. We may overdose on kale this summer…kale smoothies, kale quiche, kale salads, kale burgers…but it’s all good! I am already seeing green!

Pasta

Small bow tie pasta, basil, olive oil chopped garlic dried or fresh good black olives sundries tomatoes pine nuts (optional) shaved Parmesan Cheese (optional)

Cook pasta according to directions. Drain. While the pasta is still hot, mix in basic basil pesto (fresh basil leaves, olive oil, fresh garlic, salt, pepper, all thrown into a food processor) to taste. Add olives and sun dried tomatoes. Set aside.IMG_6054 (1)

Kale

Fresh kale, as much kale as you have or want fresh chopped garlic, to taste olive oil salt pepper hot pepper sauce (optional)

Wash kale thoroughly. If kale is mature, remove thick stems and tear leaves into pieces. If the kale is young and tender, the stems do not need to be removed and you can use the whole leaf.

Heat a large sauté pan. Add a little olive oil and the chopped garlic and sauté lightly.
Add the fresh kale and salute until just cooked and tender. Add salt, pepper and more garlic to taste.
Place pesto pasta on a plate and top with the sautéed kale. Garnish with shaved parmesan cheese, pine nuts or pepper sauce, if desired.

◊ Berkeley Breakfast

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Dear mom,

Beef tenders. Ok. I can handle it. But those photos…

The content of your prep photo could have come out of my intestines. Really mom. How is that food? I’m nauseated at the thought of putting it in my mouth.

I find it strange that you hear happiness in my voice. Excitement, stress, anxiety, nerves, struggle, exhaustion… these are the things I feel.

I don’t think they’re the usual indicators of happiness.

Happiness. What a weird thing to calculate. I think I’m annoyed with it. I’m annoyed with smiling Berkley flowy pants and flower-hat wearing vegan yogis who give big hugs. Are you turning into one of them? It sounds like it. (I’d rather you make beef tenders.)

I’m working really hard at school. My chronic eye twitch is still chronic. If I’m not hunched over my computer, I’m hunched over a camera or notes or a big salad. I attempt a work-life balance with hikes and cooking, but I feel stressed and nervous and pressed for time all of the time. But I’m choosing this life and am (weirdly) excited about it.

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The work I’m doing is hard, time-consuming, confusing and emotionally draining. But I feel that it’s important. And yes, it’s stressful, but feeling that I’m doing something important is thrilling.

Is this what happiness looks like for me? I’m scared.

best served with a cold glass of kombucha, duh

best served with a cold glass of kombucha, duh

One thing that makes me happy is my new favorite breakfast inspired by one of my favorite outside of school friends (here’s her food site): sautéed dino kale, baked sweet potato, sauerkraut and a boiled egg sprinkled with sunflower seeds. It’s a meal that will help you understand how your beef pics conjure up images of things that come out of my intestines.

Crossing the line? You asked for it.

xo

Shaina

I usually prep the kale, egg and potato the night before so that it takes 5 minutes to throw it together in the morning.  Gluten free, paleo and perfect for Passover (also a good way to use leftover Seder eggs and will definitely cure a matzah belly).

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Kale and Sweet Potato Breakfast

Makes 3-4 breakfasts

  • 1 head of dino (lacinato) kale, de-stemmed and cut horizontally into 3 inch strips
  • drop of olive or coconut oil
  • 1 tbs grated ginger
  • 1 tsp turmeric powder
  • 1 tsp salt
  • 1 medium sweet potato
  • 4 eggs, boiled
  • 1 cup sauerkraut (can be purchased at most grocery stores)
  • 3-4 tbs sunflower seeds
  • salt and black pepper

*Part 1: Heat oven to 400 degrees and wrap whole sweet potato in foil. Place on baking sheet and place in oven for 30-45 minutes, until soft.

Meanwhile, heat oil in sautee pan and add ginger, turmeric, kale and salt. Cook for 5 -7 minutes until kale is just wilted.

Part 2: Chop sweet potato into one inch chunks. Top with sauteed kale, sauerkraut and boiled egg, and sprinkle with sunflower seeds. Add plenty of salt and black pepper to taste.

*To make my mornings less overwhelming, I do part 1 the night before and part 2 in the morning.

breakfast on the go

breakfast on the go

◊ Thanks dad

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Dear dad,

Next time I question who I am, I won’t drive out to the farm to find my name. Instead I’ll look for a perfect tomato, slather it with mayo and layer it with egg in two pieces of white bread. I’m sure the egg and tomato sandwich will root me plenty. It is the food of my childhood… a summer treat that you made when mom’s work kept her late, the garden turned out beautiful home-growns or you entertained my friends and me with your attempts at the one-handed egg flip.

The other day, I had a friend over for the first time who was surprised when I said that my parents were out of town: “Your parents? I always assumed you lived with just your mom. I always hear Shaina’s mom this and Shaina’s mom that… but I’ve never hear much about your dad.”

Last week I received a check in the mail for “Shaina Schuster” and in high school I had to correct my friends: my dad isn’t Schuster… his last name is Shealy.

Mom is definitely the louder voice in our family, but please let’s not confuse her volume with her side’s influence on my nature. It might not be so apparent, but your “country roots” contribution to who I am extends a few notches beyond the egg and tomato sandwich.  Our family talks a lot about Bubbe’s kitchen and her recipes, but your mother coveted her time in the kitchen too … And let’s face it, my kitchen habits inch more towards your mom’s than Bubbe’s (who kept the ends of her curtains tied in plastic bags – curtain condoms – so they wouldn’t get dirty). Sorry, mom… I do not lament my lack of Schuster-obsessiveness.

I’m with Tom Robbins on his last-meal wishes: the egg and tomato sandwich is a perfect food.  Thanks for sharing and for sparing our readers from your second favorite sandwich – I cringe – banana and mayo on white bread.

xo,
Shaina

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I created the following recipes with The Cleanse in mind. I’m cleansing in celebration of Esrei Yamim, the ten days in between Rosh Hashana and Yom Kippur. I’ve experimented with raw, paleo and vegan diets, but The Cleanse feels like the healthiest eating style for my body.

If you’re interested in the cleanse, visit our cleanse recipe page to get inspired and leave a comment if you want to learn more… I’m always excited for new cleanse buddies!
Mom, it’s so much easier to cleanse when I’m at home with your three freezers and three fridges stocked to their brims with nuts, dried fruits, weird flours, restaurant-sized tubs of spinach… there’s no lack of cleanse-friendly foods!

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Big Kale Salad

Tahini Dressing:

  • 4 tbs tahini paste
  • Juice of 2 lemons
  • zest of 2 lemons
  • 2 cloves garlic
  • 2 tsp honey (optional)
  • 1/4 cup warm water if needed
  • salt and black pepper to taste

IMG_9248Kale:

  • 1 big bunch of kale, destemmed, torn into pieces
  • 1 tsp course sea salt
  • juice of 1 lemon
  • 1 tsp paprika
  • dash of chipotle chili seasoning, to taste

Accoutrements:

  • 
4 medium carrots, shredded or finely chopped
  • 2 peaches or nectarines, cut into bite sized pieces
  • 
1 yellow bell pepper, sliced thinly
  • 1 medium golden or red beet, cubed into 1 inch pieces
  • 1 avocado, cubed into 1 inch pieces
  • 1/4 cup golden raisins
  • 1/3 cup toasted sunflower, pumpkin seeds, almond slices, and/or walnuts

Make the dressing by pureeing tahini, lemon, garlic, honey, etc with an immersion blender or food processor until smooth.
Pile kale into a big bowl. Massage lemon juice, salt, paprika and chipotle chili seasoning into kale leaves. It sounds silly, but the massage is crucial… you have to exercise the leaves until they are tender. Gently rub the leaves with your hands for 2 – 5 minutes. This can be done the night before, hours before or minutes before serving.

Just before serving, combine the kale with half of the dressing and remaining ingredients. Use your hands to gently toss ingredients together. Drizzle the salad with remaining dressing if desired.

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Miso-Sesame Soba Noodles with Pan-Fried Tofu

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  • 1 package (12 oz) dried soba noodles (I like to use 100% buckwheat, but they can be hard to find and expensive. More common is a buckwheat + spelt or wheat combination.)
  • 3 cloves garlic, peeled
  • 5 shallots, peeled
  • 2 tablespoons grated, peeled ginger
  • 2 tsp sea salt
  • 1 tsp cane sugar (optional)
  • 3 tbs miso paste
  • 2 tbs brown rice vinegar
  • zest of 1 lemon
  • 1/2 red onion, finely chopped
  • 1 tbs toasted sesame oil
  • IMG_90971/2 tbs olive oil
  • 1/2 tbs toasted sesame oil
  • 1 package (12 oz) extra-firm tofu, sliced
  • 1/3 cup black sesame seeds
  • 2 heads of baby bok choy, chunked and steamed (or blanched)
  • 2 heads broccolini (baby broccoli), chopped into bite size pieces and steamed (or blanched)
  • 

1 bunch of chives or scallions, minced

Cook the soba noodles in well salted water, drain, rinse under cold water. Set aside.

For the dressing, combine shallot, salt, sugar, ginger and garlic in morter and pestle. Crush until ingredients are well-mashed. Heat olive oil in pan and add shallot, salt, ginger and garlic. When browned and fragrant, remove from heat and whisk with toasted sesame oil, miso, vinegar, onion and lemon zest. Stir vigorously until all ingredients are incorporated.  Set aside.

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Drain the tofu and pat it dry. Cut into matchstick shapes and season with a pinch of salt,  1/2 tbs olive oil, 1/2 tbs sesame oil, and black sesame seeds.  Cook in a large pan on medium heat until tofu is golden brown on both sides. This may take 10 – 15 minutes.
In a large bowl, toss the soba noodles with the veggies and dressing. Top with tofu and garnish with chives or scallions.