By far, the most common question a plant-based eater hears is, “Where do you get your protein?” 

Over and over again, people seem very concerned about being able to get enough protein from plant-based meals. 

Yet, it’s understandable that people are skeptical. With all the advertising and media touting protein’s importance, combined with Big Agriculture’s promotion of animal-based foods as the centerpiece of all meals, it’s easy to see why people are focused on this one nutrient. 

Judging by food marketing trends in recent years, suddenly everyone needed more protein. If some protein was good, more must be better, or so the logic seems to go. But it’s not that simple. 

An excessive focus on protein consumption means you will likely lower other important nutrition from your daily intake. Additionally, if you’re eating animal-based protein, you are consuming saturated fat and cholesterol that contribute to heart disease and other chronic illnesses. 

Many expert sources suggest that adult women need roughly 46 grams and adult men 56 grams of protein daily. More accurate calculations can be made using one’s weight and adjusting for activity levels and fitness goals. 

The average American eats much more protein every day than is needed, mostly from eggs, meat, poultry, fish/seafood, and dairy. However, for those seeking alternatives, there is plenty of protein in a well-rounded, plant-based diet, which will also add increased fiber and valuable vitamins, antioxidants, and minerals.

Enjoying protein-packed plant dishes can be easy and inexpensive without buying highly processed vegan “meat” or “cheese” substitutes. Plant sources of protein include legumes (beans, lentils, peas, peanuts), nuts, and grains. Soy products, including edamame, soy milk, tofu, and tempeh, are especially rich in protein. 

In addition to the plant-protein All-Stars above, many vegetables have small amounts of protein, which when combined over the course of a day will meet one’s requirements. 

As noted in the recent film The Game Changers, which profiled a variety of high-performance athletes who eat a plant-based diet, some of the largest and strongest mammals, such as elephants and gorillas, thrive by eating only plants. That’s food for thought! 

To learn more about plant-based meals with plenty of protein, join Deb Czech for a free Zoom class, “Delicious Plant-Based Bowls,” hosted by Saratoga Springs Public Library on Thursday, June 17, from 12–1 p.m.  Register in advance at sspl.org.

This weekend, we honor the people who are no longer with us who have fought to keep our country free and safe. Food will be the centerpiece as we safely come together for family gatherings and parades or to visit cemeteries or memorials. Memorial Day envokes eating outdoors, grilling, and traditional summer recipes with a farmers’ market spin.

Love S’mores?
We do!

Always looking for a roasting stick? We are! Or, we were until we learned how to make DIY Marshmallow Roasting Sticks from hangers and we have been transformed ever since! They are easy to make, the kids will love making this craft activity and they will make your next campfire simple; no drudging through the woods for sticks! 

These little roasters will wow your friends and be a bit of conversation.  Here’s how we start our S’more family fun! 

Materials Needed: 

• Wire Hanger(s) with the cardboard tube at the bottom 

• Electrical Tape 

• Duct Tape (optional) 

Tools Needed: 

• Wire Snips 

• Scissors 

Step 1:
Using the wire snips separate the medal part of the hanger from the cardboard tube by clipping as close to the tube as possible.  You want to keep as much of the medal intact that you can.  There will be a little medal hook left behind in the cardboard tube.  Sometimes this pops out, sometimes you have to clip the cardboard (see the video for more on this step). 

Step 2:  
Straighten the hanger hook as much as possible. 

Step 3:
Insert the straightened hook part of the wire hanger into the cardboard tube.  The portion of the hanger with the prongs will be exposed and coming out of the tube; ultimately they will be your marshmallow roasters. 

Step 4:
Cover the cardboard tube with electrical tape to protect it from the fire! 

Step 5: If desired, add a little portion of duct tape at the bottom of the tube, this simply allows us to remember who the stick belongs to.   

More on making DIY Marshmallow Roasting Sticks: 

EXRA:  Get creative with your electrical tape colors and designs! 

Storing: When you are all done roasting, remove the medal from the cardboard tube, squeeze the open prongs together and insert them into the tube for storage until you’re ready for a future roast. 

Washing:  I let the sticks cool and the marshmallow that’s left behind.  Simply wash with dish detergent and a scrub brush, it comes right off. 

How we make our S’mores: 

We love a traditional S’more with a roasted marshmallow, graham cracker and chocolate bar, but we have discovered and love a few other flavors as well.  Here are a few ingredients to pick up next time you are at your local Price Chopper/Market 32 Supermarket to make and try.  Experimenting with S’more flavors makes for great fireside conversation with friends and adds that extra touch family fun; it’s all about making memories. 

• Roasted marshmallow, graham cracker and Reese’s peanut butter cup. 

• Roasted marshmallow, chocolate graham crackers and either Ghirardelli Mint Chocolate Squares or Peppermint Patties. 

• Roasted marshmallow, honey graham cracker and Ghirardelli Caramel Chocolate Squares. 

• Roasted Marshmallow, honey graham cracker and Ghirardelli Raspberry Chocolate Squares. 

Allergies? 

Gluten Free:  Check out Kinnikinnick S’morealbes
Graham Crackers.   

Nut Free: Sun Cups they are nut free. 

Hello my Foodie Friends! 

This is Memorial Day weekend! Hopefully, the weather will cooperate so we can have our outdoor picnics to celebrate the holiday. I am so happy to see the sun and the warmer temperatures. The season between Memorial Day and Labor Day brings the opportunity to host many outside events. Having a picnic with family and friends on a beautiful day can be a time that creates those unforgettable moments and memories that last a lifetime. 

Having or attending a picnic remains one of my favorite things to do during the summer. This stems back to my childhood. As I have mentioned in past articles, I am one of five children. Having two sisters and two brothers always meant that the house was crazy, and my mother would do what she could to keep us outdoors. Picnic time was a word that would stir up excitement and anticipation of having our favorite potato and egg salads, hamburgers, hot dogs, and other fabulous items that our family and friends would bring to the picnic. In fact, insects are so common when dining outdoors, that there are even clichés about ants showing up at a picnic or flies getting stuck in the potato salad. It goes without saying, that you need to come up with ways to protect your food from these unwanted invaders.

One way to do just that is by using mesh screen food cover tents. As you might guess, these are dome-shaped screens that fit over dishes of food on the table. These unique food covers offer quite a few advantages. For one thing, they do a great job of keeping insects away. The holes in the mesh are small enough that they keep even the tiniest bugs from getting through. When you use these covers, you don’t have to worry about shooing insects away from the food table. Instead, you can rest easy knowing that all of your food is safe and secure. At the same time, the covers make it easy for guests to access the food. They are lightweight and easy to move. Grabbing food from un-derneath them is as simple as lifting up the cover and dishing up the food onto a plate. When the guest is done, they can simply replace the cover to protect the dish again. The whole process is incredibly easy.

At Compliments to the Chef, your Neighborhood Kitchen and Cutlery store, we carry various sizes of food tents. Stop by this weekend to pick up the essentials you will need to assist with your gatherings. 

We would like to thank all who have either served or are currently serving our country for your service. My father served in WWII fighting on the beaches of Normandy under General George Patton; my father-in-law served 22 years in the army, training and commanding young recruits in Korea and beyond. Our parents come from a period that is called “the greatest generation.” The stories that both my father and father-in-law have given over the years about their time in the war or in the service, and the stories both my mother and mother-in-law have told, reflect an incredible period of our history. 

Just before you’re ready to eat, stop and raise a glass to reflect and cheer all those who have given so much for us. Have a nice weekend and remember my Foodie Friends: “Life Happens in the Kitchen!”

 Take Care,
John & Paula

With spring’s last projected frost date safely behind us, gardening enthusiasts take out their trowels and prepare garden plots for planting. But if you’re new to gardening, the process may seem overwhelming. We spoke with Susan Beebe, Assistant Director/Agriculture Issue Leader of Cornell Cooperative Extension of Saratoga County, to understand the basics of gardening with starter plants.

To begin, determine where you would like to plant. Perhaps you have space for a garden or raised beds in your yard, or maybe planting in containers seems more feasible.

If planting in the ground, Susan Beebe explains that the first and most crucial step is to determine the pH of your soil. “Soil pH is important because it will help you prepare to plant your garden,” explains Beebe. To collect a soil sample, walk through the area that you would like to plant and collect soil samples from various places. Dig 3” to 8” deep and scoop about ½ cup of soil into a clean container. Soil samples may be brought to Cornell Cooperative Extension’s Master Gardener table at the farmers’ market on the third Wednesday of every month or directly to their office.

If planting in raised beds, Beebe recommends combining potting soil and compost to hold water and prevent moisture from draining out. “Soil is alive and full of microorganisms that plants need to survive,” says Beebe. “Adding green manure, compost, or even a cover crop can keep soil healthy while planting in raised beds.”

If planting in containers, Beebe advises using soilless mixes rather than potting soil. “A benefit to the soilless mixes is that they are much lighter than potting soil and allow you to move your containers around. The counterpart is that these mixes have a tendency to dry out, so depending on the location, you may have to water your containers more,” explains Beebe.

Once your soil is ready, it’s time to buy plants. Several vendors offer various herbs, fruit, and vegetable starter plants at the Saratoga Farmers’ Market. These plants are typically several weeks old and have been nurtured through the most delicate early stages of growth by professional growers in a greenhouse. If you have questions about what to plant, ask the growers: Balet Flowers & Design, Burger’s MarketGarden, Gomez Veggie Ville, Green Jeans Market Farm, Leaning Birch, and Old Tavern Farm.

Now it’s time to plant. Once you’ve popped the first plant out of the container, pull the roots apart with your hands gently; you can look to see how tightly wound the roots are. “You need to pull the roots apart with your hands gently,” Susan Beebe instructs. “You may even use a little knife to break the roots because the goal is to stop their circling motion so that they can spread into the ground,” she adds. When planting, maintain the level it was grown at rather than planting deeper. “The only exception is leggy tomato plants that you can bury deeper,” says Beebe.

Once your starters are planted, water generously and ensure 6+ hours of sunlight a day. Some leafy crops like spinach can thrive with less sun; however, vegetables like carrots, beets, and peppers need 6+ hours a day.

Fruit and vegetables thrive and produce more with light fertilizing at planting. The appropriate fertilizer depends on how you’re growing and what your growing. Beebe recommends side-dressing again with fertilizer 2-3 weeks after planting to ensure healthy, productive plants.

With your new garden well underway, Beebe has some takeaway points. “You need trial and error, so don’t be scared by anything. And each year try something you haven’t tried before. It’s not always going to work, but you will continue to learn.”

The Saratoga Farmers’ Market is open Saturdays from 9 a.m. to 1 p.m. at the Wilton Mall and Wednesdays from 3 to 6 p.m. at High Rock Park.  Find us online at saratogafarmersmarket.org and follow us on Facebook and Instagram. For online pre-ordering and curbside pickup, visit localline.ca/saratoga-farmers-market.

Hello my Foodie Friends! 

Did you know that May 21 is National Strawberries and Cream Day?  We get to celebrate having fresh strawberries and whipped cream. This is one of my favorite desserts and snacks. Strawberries are an excellent source of vitamin C, fiber, folic acid, and potassium. There are so many ways to use strawberries; you can eat them for breakfast and add granola for some texture, drizzle chocolate on them, or make strawberry cream pie or shortcake! Growing up, I lived by a farm that grew strawberries. The last weeks of May would bring the start to some beautifully ripe and delicious strawberries.  My mother would load up the five of us with buckets and send us on a journey into the blooming fields. We loved being out in the fields with the warm sunshine and the bright red and green fruits.  My two sisters were diligent in looking for the biggest, reddest strawberries. However, my brothers and I preferred to create a “bug competition” looking for the most bugs and different bugs we could find. The other issue was when we did pick the strawberries, it was difficult not to take a bite out of them. My mother would often find our buckets filled with little bites taken from several of the strawberries. I have to admit the best part of the day was eating the strawberries. Getting children involved with gardening and harvesting fruits is a great way to create memories. Being involved with creating a garden or visiting one is a wonderful way to encourage eating fresh garden harvests. Although my mother and grandmother did not have strawberry fields, they did have beautiful vegetable gardens. One of my favorite memories is when my mother would ask us to gather rocks for her garden. Picking out the largest and coolest rock kept us three, highly energized boys busy for hours.  Another favorite memory was plucking the fruits of my mother and grandmothers gardens. Snacking on the garden vegetables was another challenge for us to avoid. We would play hide and seek in the garden while nibbling on some of the garden treasures. My brothers and I would try to hide and flatten our bodies close to the ground as soon as we heard either my mother or grandmother asking us what we were up to. 

At Compliments to the Chef, your Neighborhood Kitchen and Cutlery store, we carry tools to help you with your strawberry creations. One item is the strawberry huller. A strawberry huller is a small kitchen tool used to remove leaves and the hull from the top of a strawberry. Lots of dishes call for it. The huller, which resembles a mini set of tongs with tips or you can get the one with teethlike edges, allows you to push the tips into the top of a strawberry (around the stem), grip, twist, pull, and you’re done. The advantage to using a huller is that you lose much less fruit than if you just cut the ends off of your berries. Yes, you could use a knife. However, the huller is much safer. Another item to have is a paring knife to help you slice up your strawberries. 

This spring, step into the strawberry fields with friends and family or stop by the farmers’ market to pick up some strawberries.  While you are creating your favorite strawberry dish, maybe even put on the Beatles and listen to “Strawberry Fields Forever” (oh! I am showing my age). Remember my Foodie Friends; “Life Happens in the Kitchen.”

 Take Care,
John & Paula

Hello my Foodie Friends! 

Like with any genre of film making, there are periods of time where there’s an influx in a certain type of entertainment and then it ebbs away again. I have always enjoyed watching movies about the Vikings, being one who appreciates the aesthetics and stories of the Vikings. There are some great Viking movies out there. Of course there is “Thor,” the Mighty God of Thunder, and “The Vikings” starring Kirk Douglas as the Viking prince Einar and Tony Curtis as Eric the Slave. One of my favorites is the movie “How to Train your Dragon.” DreamWorks make such good pictures that it is no surprise that it is also one of the best Viking movies of all time, especially since they are based on the popular children’s books by Cressida Cowell. I believe I truly loved watching these movies, making modern day Vikings one who approaches the unknown with curiosity and strives to face hardships with courage. One who displays loyalty and honesty, and who values integrity and honor. 

So what does being a Viking have to do with cooking? Apart from just the appetite, cooking shows make you yearn for one more thing; the cookware. Behind a fantastic cookware set is a reputable company that is dedicated to making your kitchen-time enjoyable and fruitful. The cookware industry comprises of well-known companies that have spent decades in manufacturing some of the best kitchen brands that are in most households. “Viking cookware” is one of my personal favorites. These professionals are experts in the industry, and they understand how to easily enhance the overall kitchen experience while offering top-of-the-line cookware that goes along with any kitchen design and offers an amazing culinary experience. So many of our customers come in and state that they want good cookware. They are tired of going through generations of cookware that does not last or is not providing them with the heat conduction or distribution they are looking for in cooking.  Good pans are worth their price because they manage heat better. Being a “good conductor” and “heavy gauge” are the key features of good cookware. 

Here’s how these characteristics affect cooking. You get responsive heat. Good heat conductors, such as copper and aluminum, are responsive to temperature changes. They’ll do what the heat source tells them to do—heat up, cool down—almost instantly. You get fast heat flow. Heat flows more easily through a good heat conductor, assuring a quick equalizing of temperature on the cooking surface. You get even heat diffusion. A thicker pan has more distance between the cooking surface and the heat source. By the time the heat flows to the cooking surface, it will have spread out evenly, because heat diffuses as it flows. You get more heat. Mass holds heat (heat is vibrating mass, so the more mass there is to vibrate, the more heat there will be). The more pan there is to heat, the more heat the pan can hold, so there’s more constant heat for better browning, faster reducing, and hotter frying.

At Compliments to the Chef, we carry the 5-ply construction Viking cookware. With 5-ply construction and four outer layers of treated aluminum, this cookware is designed to offer an incredible heat transfer for all your cooking needs. You can use these pans with ovens, broilers, and grills. These pans, with the help of aluminum layers, can easily withstand a temperature of up to 500 degrees Fahrenheit. You can use this cookware on all cooktops, including induction, without having to worry about sacrificing the integrity and taste of your dishes. The heat transfer ensures that your cooking experience is remarkable and delicious. The polished interior is non-reactive and does not add any foreign or metallic flavor to your food. One of the best perks of using this cookware is the signature Viking stay-cool handle. This ergonomically designed handle ensures that you do not burn yourself during the cooking experience, and also offers a secure grip, maximum comfort, and ultimate balance at your fingertips. Viking Professional Series Cookware will enable you to experience the art of luxury cooking and they are handcrafted in the USA.

Buying good cookware could be a wonderful gift to give your culinary enthusiast. Stop by Compliments to the Chef – your Neighborhood Kitchen and Cutlery store located at 33 Railroad Place. Make music in your kitchen with the sounds of stirring, pots and pans clanking. Play some music while you cook. Maybe even put on a Viking movie while you are cooking. Remember my Foodie Friends: “Life Happens in the Kitchen!” 

 Take Care,
John & Paula

Spring is finally bringing warmer weather and with it an abundance of much-anticipated seasonal produce to the Saratoga Farmers’ Market. Greens, in many forms, including perennials, hearty cold-weather crops, and greenhouse-grown, have been catching our eye, and we invite you to try some fresh new flavors of the season.

Several farms at the Wednesday and Saturday farmers’ markets offer varieties of greens. This includes red romaine, baby spinach, radicchio, green romaine, red leaf, arugula, mustard greens, red chard, and tatsoi. These greens offer distinct fresh flavors and textures, and they are high in nutritional value, too. Depending on the green, some may be cooked, wilted, or enjoyed fresh as a salad. 

Vibrant sunflower and sweet pea shoots are available at Leaning Birch Farm on Saturdays. Pea shoots have the sweet, grassy flavor of snap peas with a refreshing crunch, and sunflower shoots have a nutty taste with a similar crisp bite. According to Nic Fera of Leaning Birch Farm, both are a year-round crop for their farm. “They are great to add a little fresh accent to dishes,” says Fera. 

Capital Greens NY brings varieties of microgreens to the Saturday farmers’ market, including the mixes like their Signature Gourmet, Thai Basil, and Gourmet Fiesta. Microgreens are young vegetable greens packed with nutrients and are easy to incorporate into many dishes or used as a garnish. Try them on sandwiches, in salads, on pizza, or blend them into a smoothie. 

If you’re a fan of fiddleheads, stop by Ramble Creek Farm this month while they’re in season. Fiddleheads are young shoots that grow from the ostrich fern, and with a very narrow harvest season, you can only enjoy these shoots in the early spring from around late April to early June. With a nutty and sweet flavor reminiscent of asparagus, fiddleheads may be steamed, braised, or sauteed, as they contain a trace amount of a toxin and cannot be consumed raw. 

This week, we encourage you to try something new, whether it be a new product or shopping with a new vendor at the Wednesday or Saturday markets.

The Saratoga Farmers’ Market is open Saturdays from 9 a.m. to 1 p.m. at the Wilton Mall and Wednesdays from 3 to 6 p.m. at High Rock Park.  Find us online at saratogafarmersmarket.org and follow us on Facebook and Instagram. For online pre-ordering and curbside pickup, visit localline.ca/saratoga-farmers-market.

A good breakfast sandwich is a New York staple, and people tend to have strong opinions about their favorites. Does it come on a bagel, English muffin, or a biscuit? Do you top it with bacon, sausage, or no meat at all? Saratoga Farmers’ Market customers can put it to the test: the breakfast sandwich is back.

Returning for their 22nd year, with a one-year hiatus in 2020, M&A Farm’s staff dishes up stacks of breakfast menu items for customers to customize into their favorite sandwich. Served on English muffins, M&A uses local, farm-fresh eggs and meats (sausage and ham – combine them to order a “Manwich”) and provides the option to add a hash brown.

At 85, Arnold Grant continues as the farm owner and the main cook at M&A’s stand, but he has help from a big crew made up of three different generations in the family. The Grant family has owned their farm, located in Durkeetown, NY, between Fort Edward and Argyle, for over 200 years.

 “My first memories are of the farm being operated as a dairy farm by my great uncle, and then by my dad, still as a dairy farm,” says Grant. In 1998, he joined the Saratoga Farmers’ Market initially to sell his meats, but the breakfast sandwiches took off at the same time.

Over the years, M&A Farm has been a crowd favorite, as well as a Saturday farmers’ market breakfast tradition. Many customers were noticeably excited for their return last weekend as the summer market season officially began. 

“It hasn’t seemed right without you,” said a customer named Linda just as we walked up to speak to owner Arnold Grant. At the same time, customers who only recently started shopping at the farmers’ market since last year’s move to the Wilton Mall were pleasantly surprised to see a new ready-to-eat option. “We’re so excited to see egg & cheese sandwiches at the market! Now we know to skip breakfast and come straight here,” noted Bethany, another market-goer.

“We’ve been open for a long time,” says Grant resolutely. “I’m hoping to pass the business on to my granddaughter. At 85, I’m getting ready to retire soon, but I’d like it to stay in the family,” he adds. It sounds like Saratoga Farmers’ Market customers will be able to enjoy the farm-fresh sandwiches for some time to come.

The Saratoga Farmers’ Market is open Saturdays from 9 a.m. to 1 p.m. at the Wilton Mall and Wednesdays from 3 to 6 p.m. at High Rock Park.  Find us online at saratogafarmersmarket.org and follow us on Facebook and Instagram. For online pre-ordering and curbside pickup, visit localline.ca/saratoga-farmers-market.

Hello my Foodie Friends! 

This weekend is Mother’s Day. Remembering my mother at this time brings those memories that make me laugh and cry. I lost my mother many years ago. However, I do still have my Mother-in law, who I do love very much and I recently got to visit her for the first time in a year and a half. As I reflect on the years that I did have with my mother, the importance of family and time spent with family is a significant piece that stands out. Our home was filled with emotions, excitement and constant family interaction.

I have talked about growing up in an Italian family in many of my articles. Italians are a matriarchal nationality. It’s the women who carry on the traditions and hand out the majority of discipline, wisdom and nurturing to the children. As I was growing up being one of five siblings, every room in the house involved teaching and training by my mother. Life seemed much simpler and sweeter then. We had parents who loved us but weren’t afraid to discipline us. I continue to reminisce with my siblings on the “Italian” scoldings we would often get with something being said in half Italian and half English and the constant phrase “…because I said so!”

There are so many of life’s lessons we learn from our mothers, that get handed down from generation to generation. Lessons such as: “it’s the small things that count, or don’t sweat the small stuff; always be honest; admit mistakes, be humble; care about the right things; laugh often, learn from others.”  I can go on and on there are so many. 

Compliments to the Chef would like to salute all the Moms who have made life happen in our homes and especially in the kitchen. Who is the first one to start cooking a meal and the last to sit down for a meal?  Who is still in the kitchen cleaning well after everyone else has left?  What room in the house does mom dole out free advice on dating, school, employment and dealing with disappointment?  Where do some of your funniest memories of mom take place?  Moms hold court in their kitchen as a judge does in his court room or Queen Elizabeth does in Buckingham Palace. My Mom didn’t hold a staff like the Queen but she did carry a rolling pin and a wooden spoon.  For a few years it was never very far from her right hand. 

This Mother’s Day when it is time for dinner, seat mom first and clean up so she can enjoy her day.  Call Mom on a regular basis and tell her how you feel about her.  You cannot say “I love you Mom” enough.  Meal time is family time. Look at each other, listen to each other, tell stories, and talk about life. Whatever the gift is that you give your Mom on Mother’s Day, the greatest gift is the smile and love you give her. Hold onto these traditions and family time you have created. Enjoy your time at home and make beautiful memories. Thank our moms for the valuable life lessons learned that we continue to pass on. 

At Compliments to the Chef, your Neighborhood Kitchen and Cutlery store, we are available to help you with finding that special gift to give to Mom. Remember my Foodie Friends and Moms: “Life Happens in the Kitchen” – those memories will last you a lifetime.

 Take Care,
John & Paula