Category Archives: Food – Nutrition

Did you know bananas are in threes? For centuries in England, the "plowman's lunch" was associated with farm laborers who ate a midday meal of bread, cheese, pickled onions, and a drink consisting of beer. Today, this is a popular lunch served in British pubs.

Chop, Fry, Boil: Eating for One, or 6 Billion

…”One could set off a heated argument with a question like, “What are the three best basic recipes?” but I stand behind these: a stir-fry, a chopped salad, and the basic combination of rice and lentils, all of which are easy enough to learn in one lesson.”

“Revolutionary” diet books flood the market this time of year, promising a life changed permanently and for the better — yes, in just 10 to 30 days! — but, as everyone knows, the key to eating better begins with a diet of real food.

The problem is, real food is cooked by real people — you! — and real people are cooking less than ever before.We know why people don’t cook, or at least we think we do: they’re busy; they find “convenience” and restaurant foods more accessible than foods they cook themselves; they (incorrectly) believe that ready-to-eat foods are less expensive than those they cook themselves; they live in so-called food deserts and lack access to real food; and they were never taught to cook by their parents, making the trend self-perpetuating.

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This flat bread is known as “matzah”. The three Hebrew letters are mehm, tzaddik, and hei.

mehm, tzaddik, and hei

by Rabbi Geoffrey W. Dennis

A large, cracker-like wafer that is eaten throughout the holiday of Passover in place of risen bread, in order to commemorate the slavery and liberation our ancestors experienced. It is a symbol of ritual and spiritual purity, free of leaven just as we must free ourselves of the “leaven” of ego, sin, and old habits.

It is also a symbol of paradox: it is the bread we eat when other bread is forbidden, and it simultaneously symbolizes slavery and freedom.

matzahAt the Seder, three pieces of matzah are prominently displayed, reminding Jews of both the three Biblical classes of Jews (Priest, Levite and Israelite) and of the three epochs (Eden, Historic time, and the Time of the Messiah).

A matzah is made using only specially supervised (yeast free) wheat and water. It is then baked precisely eighteen minutes (the number symbolizing life).

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Three Starches

By Eugene Volokh  September 21, 2010 5:30 pm


I’ve never been that fond of the standard American starches, steamed rice or mashed potatoes — except when they have so much tasty stuff mixed into them that either (1) they’re a good deal less healthy, or at least (2) more time-consuming to make. But I recently tried some quinoa, and liked it very much, and it reminded me also how much I like buckwheat and couscous.

Couscous, of course, is basically just very small noodles, but I like it a lot more than spaghetti and similar noodles, perhaps because of its slightly more grainy consistency. Buckwheat and quinoa are functionally grains, much as barley would be, though they are botanically different enough that they are called “pseudo-cereals.”

I’ve eaten buckwheat all my life, since it’s a staple of Russian cooking (and is sometimes known to Americans, via the East European Jewish immigration, as “kasha,” which is just Russian for “cereal” generally). I might therefore be biased about it, but I find it has an interesting flavor, which I like much better than rice. Quinoa, an Andean grain, is a new discovery for me, but I like its flavor and its slightly crunchy consistency.

All three are also very easy to make. Couscous can be covered with the right amount of boiling water or stock and then set to absorb the liquid for several minutes. Buckwheat and quinoa would usually be boiled in water or stock for about 15 minutes, until all the liquid is absorbed. I’ve never had trouble with their sticking to the pot, which rice sometimes tends to do.

I would recommend that you make all of them with stock — whether from canned chicken, beef, or vegetable stock, boullion cubes, or prepared stock paste in a jar — rather than with water. Depending on the stock you use, you might not even need to salt them. In any case, if you haven’t tried them, you should.

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3 pepper quiche

source: pepper quiche

Serves: 4 , Makes 1 nine-inch quiche


  • 1 green pepper (cut in strips)
  • 1 sweet red pepper (cut in strips)
  • 1 yellow sweet pepper (cut in strips)
  • 1 small onion (cut into strips)
  • 9 inches pie crusts (unbaked)
  • 1 tablespoon margarine
  • 4 eggs
  • 1/2 cup half-and-half
  • 1/2 cup water
  • 1 garlic clove, minced
  • 1/2 teaspoon basil
  • 1/8 teaspoon cayenne pepper

salt and pepper to taste
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1-2-3 Jambalaya

1-2-3 Jambalaya


Servings: 10


  • 1 large onion, diced
  • 1 large green bell pepper, diced
  • 1 lb smoked sausage, cut into 1/4-inch slices
  • 1 tablespoon olive oil
  • 4 cups cooked chicken, chopped
  • 3 cups long-grain rice, uncooked
  • 2 (10 1/2 ounce) cans French onion soup, undiluted
  • 1 (14 1/2 ounce) can chicken broth
  • 1 (14 1/2 ounce) can beef broth
  • 2 -3 teaspoons creole seasoning
  • 2 -3 teaspoons hot sauce


  • fresh cilantro


Prep Time: 10 mins
Total Time: 50 mins

  1. Sauté first 3 ingredients in hot oil in a Dutch oven 4 to 5 minutes or until sausage is browned. 
  2. Stir in chicken and next 6 ingredients. 
  3. Bake, covered, at 350° for 40 minutes, stirring after 30 minutes. Garnish, if desired.


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