Frida's, a vegetarian deli

Frida's a small nondescript place on North South Street in University City just off Delmar.  A nice wide side walk with colorful tables litter the terrain and on a day as today, it is really nice to sit outside and enjoy the gentle breeze wafting by.  Providing a outlet and a source for the non meat eating public to get a freshly made sandwich of some sort.  Here they are mostly loaded with heat but never lacking for flavor!

This evening on my second visit, I had the Frida Burger which was blessed with Chipotle Slaw and a nice "side salad" of mixed field greens.  I also had the soup of the day as I did my first time here and today's soup was a wonderful mixed vegetable soup with a refreshing broth.  Tonight as in my first night coming in I had a SANPELLEGRINO: Limonata (which is always refreshing and tart!) along with a OOGAVE: Agave Root Beer. <BELCH>

The staff here is always friendly and helpful and able to answer all the questions you may have.  Food is hot and fresh without the typical wait in a restaurant.  Besides it always refreshing when you go to a local place and the owner is on the premise and may I add, it kind of strokes the ego when they remember you!

My first visit was just as good and same kind of day to be out.  First time finding the place was kind of interesting.  They have no sign out front and not being from St Louis MO, I read the Google Map wrong and went the wrong way on North South Street.  Come on you either go North or South, how do you go the wrong way?
Finding the place, I was waited upon by Natasha and when asked if she was Frida, she answered with an affirmative. That evening I had the Steak Sandwich which was made with house made seitan and seasoned, adding marinated mushrooms finished it just right. Along with a cup of Mexican Zucchini Soup made it a meal to fill your belly!

To top the evening off, I met another member of the Arch Vegans Facebook Page while here this evening when I had the pleasure of meeting Laura Lamorette.   Natasha Kwan you have a great thing going and I hope many more people find you food and place to be endearing!


Top it off it is catty corner to TUTTI FRUITTI FrozenYogurt, which also has Vegan choices, I am out of here!!!!

La Mia Casa - Vegan Friendly Menu (final)

La Mia Casa

Vegan Friendly Menu

Friday, October 12, 2012

Executive Chef/General Manager

Harrison Graden Sr.

Sous Chef

Corey Schaefer

Garde Manger

Jason Mather

Andree

Kendall Atkins

Entre’metier

Kyle Baumann

Patisserie

Brittany Gould

Ware Washer

Cal Bell

Server Captain

Tim Constentino

Servers

Noelle Perkowski

&

Chris Harris

Jon Todd

Chef Instructors

Ellen Piazza

& 

Robert Hertel



STLCC - Forest Park Campus

5600 Oakland

St. Louis MO 63110

Diet,

Flexitarian, Pescaterian

& Vegan



Diet is not a four lettered word, it is what we eat and not what we do!

Flexitarian as defined by Web MD: A relatively new term, flexitarian comes from a combination of the words “flexible” and “vegetarian.” Following a flexitarian diet means eating more plant-based diet and less meat.

Pescaterian as defined by Urban Dictionary: A person who eats fish but no other kinds of meat. Commonly referred to as "vegetarian".

Vegan as defined by About.com: Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines.  Most vegans also avoid use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur, and wool.

The Antipasto

A traditional Italian meal starts with something to nibble on, called antipasto, which translates into English as “before the meal.” 

“Mock” Caprese Salad (Vegan)

 

A refreshing salad made with a marinated tofu, fresh Roma Tomatoes, Basil, and drizzled with Olive Oil and Balsamic Reduction and dusted with Sea Salt & Fresh Ground Black Pepper and Parma Parmesan Cheese.

The Primo

In Italy, pasta is a first course, or primo, served as an appetizer, not as the main event.  Soup, rice, and polenta are the options for the primo.

Green Onion & Wild Mushroom Risotto

(Vegan)

This dish is packed with the fresh flavor or Green Onion and given a “meaty” texture with the pungent flavor of wild mushrooms to entice your palate

The Secondo

The main course is called il secondo, or the second course. Chicken, meat, or fish are usual choices, and portions are generally small.  These main courses are usually fairly simple, especially if a rich pasta or rice dish precedes them.

Pan Seared Marinated Tofu Picata

(Vegan)

Flavorful and fresh this dish is composed of pan seared marinated tofu that is lightly coated with a seasoned flour and garnished with a flavorful and colorful mix of bell peppers, onions, mushrooms, capers and lemons.  With just a drizzle of lemon juice and balsamic reduction and olive oil vinaigrette.

Or 

Salmon with Lemon, Capers, and Rosemary

(Pescaterian)

This dish is cooked "al cartoccio" or “en papillote,” which steams the foods in their own flavorful juices and when brought to your table is sure to create a delicate and aromatic dish when opened as a present on a holiday!

The Cortorno

A platter of vegetables usually accompanies the main course. This word contorno loosely translates as “contours” and refers to the fact that the vegetable course helps shape and define the meal.

Roasted Vegetable Medley 

with Balsamic Lemon Vinaigrette

(Vegan)

A delightful medley of beets, Brussels sprouts, sweet potatoes, acorn squash, onion and roasted garlic roasted and drizzled with a Balsamic Lemon Vinaigrette.

Cannellini Beans with Garlic and Sage

(Vegan)

High in fiber these beans are a great source of protein and other great nutrients.  Creamy and flavorful these are sure to please!

The Dolce

A dolce (or sweet) ends a traditional Italian meal.

Grapefruit Compari Sorbetto

(Vegan)

Served with a Fresh Cranberry Orange Sauce and a Cranberry Orange Biscotti dipped in White Chocolate 

(Vegan)

This refreshing desert is sure to awaken and tantalize your taste buds with a combination of sweet and sour, cleansing your palate to continue your day!

Beverages

Sweet Basil Lemonade

Fresh Brewed Iced Tea

Coffee 

(Regular and Decaffeinated)

Served with Lemon Wedges, Natural Sugar, and Stevia

What are you doing to eat healthier?

What are you doing to eat healthier?  Or are you even trying?  I did not care for years and whether my diet contributed to my current health issue of Multiple Sclerosis, I do not know.  But I do know that my High Blood Pressure and many other of the health issues that I deal with possibly could have been negated or not an issue at all, if I would have paid attention to my health a long time ago!?!?!?!

Harvard's New Guide to Healthy Eating:

1- Fill half of your plate with vegetables and fruits.

2- Save a quarter of your plate for whole grains

—not just any grains

3- Put a healthy source of protein on one quarter of your plate: 

Chose fish, chicken, beans or nuts

4- Use healthy plant oils

5- Drink water, coffee or tea during or after your food

6- Stay active 

Sharing a letter about my menu planning for Restaurant Operations

This upcoming semester I am in Restaurant Operations Class and before my first class is even held, I have an assignment to plan my menu before my second class....  The following is a email that I shared with a friend of mine:

Currently, planning a menu which has to either have soup or salad, choice of 2-3 entrees, a starch, 2-3 veggies, bread service, desert... Each piece of the menu must meet certain requirements and a buffet does not do this.

At this point, I am thinking beginning with a Caprese Salad, followed with the pasta course of Green Onion/Wild Mushroom Risotto, then a choice of either: Pan Seared Salmon, Chicken, or Marinated Tofu with vegetables of Brussel Sprouts, Roasted Beets with Fennel, and Oven Roasted Seasoned Cauliflower and a desert of Sorbetto with a Biscotti Garnish...

Still debating on which flavor to make my sorbetto? Thinking a red colored sorbetto with a touch of sour and the cookie/biscotti will be the sweet. Possibly Strawberry Sorbetto or a Sweet Cherry Sorbetto with a Double Chocolate Biscotti or a Grapefruit Compari Sorbetto (http://www.epicurious.com/recipes/food/views/Grapefruit-Campari-Sorbetto-359930 but unsure of my crunchie component? Maybe a White Chocolate/Craisin Biscotti???

All this will be made Vegan other than the meat choices, which is why I am offering the Pan Seared Marinated Tofu. I have been asked to write some vegan recipes for a local concept though I think his brother who I work with says he took a job as a GM for a new place?

Sounds good as far as your buffet and I know I would not have to eat from it should I do something of this manner. I am completely different in my dietary preferences these days. I do follow a "flexitarian" diet which is primarily, Vegetarian or vegan with allowances for Fish and Poultry and limit red meat to once or twice per month. I eat a lot of fruit now and usually only dine locally staying clear of the"big box" places unless I am traveling.

But then again it was the philosophy of eating local as much as possible that allowed me to meet you! Though at that time, I still had a less discerning pallet! After 27 or so years, I am finally doing what I love...

Jesus told Peter to "feed My sheep", not once but three times.... I had a passion for doing as Jesus wanted and was summarily rejected but through cooking, I am "feeding" people!!! Check out Jon Bon Jovi's Soul Kitchen: http://www.jbjsoulkitchen.org/ This is something I would like to do where ever I end up!!!

May have secured a place to live in Italy in 3-4 years when I am done with school and this would be great in my study of the Mediterranean Diet first hand!

Hope all is well with you and your family! How many grandchildren do you have now?

Skip

Diet is not a four lettered word, it is what we eat: it can be healthy or it can be detrimental to our health.

Check out http://skipsrecipebox.blogspot.com/

Water - Borrowed from Facebook

Are you drinking enough water daily?

Recommend daily consumption: for men is roughly 3 liters and women is 2.2 liters.

Borrowed from 

We Are All One on Facebook

4/14/2012

Pan Roasted Cherry Tomato Marinara

This is a recipe, that I conceptualized with my buddy Jim while hanging out one evening a couple of years ago or so and had originally posted on my first blog, Skip's Recipe Box. He made it the other evening for a date and both he and her were thoroughly impressed! He says, when he wrote down exactly what he did, to serve with favorite pasta and to invite Skip over for dinner to thank him... So if you try it and like it, just let me know. LOL!

Pan Roasted Cherry Tomato Marinara


2 pints of Cherry Tomatoes washed and drained.


Blanch and peel if a less rustic sauce is desired.


3 cloves Garlic, peeled, crushed and finely minced


2-3 medium shallots, finely minced


1 pinch Sea Salt (more if desired)


2 tbsp Rustic Tuscan Seasoning mix. (see recipe for Tuscan Seasoning Mix)


Large pinch of sugar.


Small tomato sauce (12 oz or less)


2c Semi sweet red wine. (I prefer Sangiovese or Chianti)


Red pepper flake to taste


1/2 tsp of fresh Black Pepper, coarse ground





Sweat the shallots with the sea salt in olive oil until clear and tender.

Add minced garlic and heat until fragrant.

Do not brown or burn or the garlic will be bitter.

Add tomatoes and gently heat until they burst.

Stir to break up the tomatoes.Add Tuscan Seasoning, pepper and sugar.

Add wine to De-glaze pan, let reduce by half.

Add Tomato Sauce and continue over medium heat about 20 minutes, reducing until thickened.

If to thick, thin with a little more wine.

This recipe is vegan as written, may add thinly sliced mushrooms if desired.



Serve over your favorite pasta and enjoy and garnish with a Fresh Basil and freshly shaved Parmesan Cheese. (optional or use a Vegan Alternative to Parmesan) 

May also add, Chicken, Shrimp, Bacon, or Italian Sausage for additional flavors. (this is for any meat eaters who read this)

I recently added this to my Master Cook program, here is the nutrition facts: (without meat)

Per Serving (excluding unknown items): 180 Calories; 5g Fat (34.3% calories from fat); 2g Protein; 19g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 2746mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutrition Warnings:

shallots: MasterCook assumes an average 'whole' size of this ingredient.
Tuscan seasoning mix: MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water.

Mediterranean Pasta with Roasted Vegetables

Mediterranean Pasta with Roasted Vegetables

By Skip Graden in Central Illinois Vegans and Vegetarians 

Servings: 10

Picture by Amanda Coffin-Farr
(She was my test cook on this and used Rotini Pasta)

12 ounces whole wheat pasta, penne, prepared as directed

1/2 cup Extra Virgin Olive Oil, more or less as needed

1 large Red Bell pepper, julienned

1 large Yellow Bell pepper, julienned

1 pound Asparagus, cut in 2-inch pieces red onion, Thinly sliced from root to stem

1 medium zucchini, julienned

1 whole yellow bell pepper, julienned

8 ounces baby Bellas, diced

1 can cannelini beans, canned and drained

1/4 cup sun-dried tomatoes, oil-packed, rough chop

2 garlic, minced Sea Salt , to taste Freshly ground black pepper, to taste

1/4 cup chardonnay

2 lemon, whole, zested and juiced

2 teaspoons Tuscan Seasoning Mix

4 leaves basil, fresh, chiffonade, garnish

1/8 cup Parmesan cheese, or as needed, may use Vegan alternative

Directions:

1. Prepare vegetables for marinade in oil. Reserving mushrooms, beans, onion and tomatos.

2. Prepare marinade by mixing oil, wine, 1 1/2 tsp of tuscan seasoning mix, 1 clove of garlic, juice and zest of one lemon, sea salt, and pepper.

3. Mix vegetables and oil/wine mixture and dust with Parmesan Cheese or Vegan Alternative. Preheat oven to 350 degrees Fahrenheit.

4. Prepare pasta, cooking to al dente.

5. While pasta is cooking place marinated vegetables in oven to roast on a sheet pan in a single layer and lightly saute the mushrooms, beans, onion and tomatos with the remaining garlic clove in 2 tbs of olive oil. Season with salt, pepper, and tuscan seasoning mix to taste.

Sauteed Vegetables

Oven Roasted Vegetables

Pictures by Amanda Coffin-Farr

6. Drain pasta and reserve a 1/2 cup of the liquid.

7. Lightly toss the vegetables into the pasta, drizzling the remaining olive oil and water to get the consistancy you want.

8. Garnish by sqeezing the juice of the final lemon and zest onto the pasta in a large bowl. Dust with 1/2 tsp of tuscan seasoning mix, sea salt and black pepper to taste, and parmesan cheese or Vegan alternative.

9. Just before service, sprinkle the chiffonade of fresh basil on top of dish.

Suggestion: Toss a handful of sliced Black or Green Olives on top of the finished dish before service.

Harvard’s Meat and Mortality Studies

Harvard’s Meat and Mortality Studies 

                               (click on title for full article)

Yet more studies showing a plant based diet is better for you than the traditional meat diet that most people consume including myself until the last year or so.  This is what I am questioning????

To Vegan or Not to Vegan? That is the question???

I am starting this blog as I begin this journey of exploring my diet.  I have followed a "flexitarian" diet now for a few years.  I am interested in the Mediteranean Diet, eating healthy, and losing weight.  My medical history and background is as follows.  I have High Blood Pressure, bouts with Bels Palsy, Arthritis, Multiple Sclerosis, and am overweight.
In the last 4 years, I have lost over a 100 pounds, going from almost 350 pounds to last week, I was 235.  I had noticed some time ago that red meat was not agreeing with me, so I reduced my red meat intake drastically.  About 3 years ago, I went to the Hospital when my employer was concerned that I may have been having a stroke.  It turned out to be Bels Palsy but my Blood Pressure was way high and my kidney functions were not right.  So they admitted me to get my BP down and Kidney functions returning towards normal.  I was sent home after a few days and went to the doctor's office.
My doctor's nurse took my BP and said that I needed to return to the hospital.  Which I did and was admitted, that evening my lungs filled with fluid and I awoke 4 days later in ICU and intibated.
Talk about scary!  I then got serious about my diet and taking my medicine.
Things were starting to look up when in Jan 2010, while out with my girlfriend, I got out of the car and had a vertigo attack.  Once I got my balance, we went into get out lunch and went on with our day.  I dropped her off at work and was going to rest in the car as I had a hour and a half before I needed to be at work.
Within 10 minutes I began to experience Nausea and lost the contents of my stomach.  As a cook, I cannot work if I am trhowing up. So I called in sick and told my girlfriend that I would pick her up at 10 pm that evening and that I thought that I was getting the stomach flu that she and her children had had the week prior.
On the way home, I lost my stomach contents 4 times, to get home and have a hard time walking into the house and letting the dogs out to use the restroom.  I passed out and awoke 3-4 hours later to realize the dogs were still outside.  By this time I was unable to walk and had to crawl to the door to let them in.  I had also developed something else besides the vertigo and nausea, now I could not see.  By this, my eyes were jumping like looking at an old time film that had broken.  ( I was told this was Nystagmus)
So when I sat up, I would fall over and when I opened my eyes, I would get deathly ill!  I also realized my girlfriend had been trying to reach me and I called her back.  Thank God for speed dial or other wise I would not have been able to see my phone to dial a number.
I told her how sick I was and she said her son would come and get her and I told her that when she got home that I would have her take me to the hospital.  When she got home, she and her son walked me to the car and we went to the closest hospital.  There I sat miserable, unable to open my eyes without puking for 16 hours before I was seen.  (They thought I was just sick with the stomach flu.)
I was admitted and after days of multiple test the hospitals neurologist told me that she thought that I had MS.
MS, what was that?  No cure?  After a week, the nausea had gone away and after 8 days, my vision was heading back to normal and now I was walking with the aid of a walker and a Physical Therapist.
They sent me home with orders to come back in a couple days for a spinal tap.  Which gave me a headache from hell and I was admitted back into the hospital for three days to be on a morphine drip which took my headache away and I was sent back home.  While in the hospital the spinal tap results came back and the hospitals neurologist came in the room and once again told me that I had MS and basically left with the orders to see her in her office in two weeks time.
I was not happy with this doctor and sought a second opinion when one of my HS classmate mentioned that another classmate of our was a doctor, a neurologist in fact, who happened to be practicing in my town where I was living currently.  This classmate who was now a doctor and a neurologist was Michele DeWerff and was the Valedictorian from my graduating class of 1986 from Nokomis HS in Nokomis IL about 90 miles away from St Louis.  What are the odds, someone I grew up with, spent time in HS with, was just the doctor I needed!!!
I then began to search her out, found that she was associated with the hospital I had gone to.  I called her office and was told there was a waiting list to be seen and I could make an appointment for 6 months from then.  That just would not do!  So I called my people and had my people call her people. (My mom is a retired teacher and her mom is a retired teacher) HAHA
Her mother gave my mother the number to call her office directly and when I called I was told that I could be seen in a month.  Better but to be seen it had to be on a day when my then girlfriend was working and since I could not drive at this time, I asked to be seen on another day.  Her receptionist said let me talk to Michele and we will call you back.  They called back within 20 minutes and I was seen the next day!
Michele ordered a 3rd opinion with Washington University MS Clinic and it was scheduled for the next month and we began the process to get lined up with Avonex.
Two and a half years later, I am still working and attending school full time in pursuit of three degrees.  First of which I am close to completing.  Which is as a Certified Culinarian, second will be Certified in Baking and Pastry and my BS will be as a Dietitian.  I am passionate about food, good food and have become passionate about healthy food.  Have lived on a low salt/low fat diet for a few years now.  Most Americans consume over 3000mg of sodium a day and it is suggested we only consumer 2400mg and someone on a low salt diet should be on 1500mg.  Some days my intake is less than 500-1000mg and I try to limit more than that.
Lately, I have been considering diet and a friend, Chris Petty who had been a Vegan for over 12 years encouraged me a little over a year ago to begin writing some Vegan Recipes.
I have always had the opinion that Vegan and Vegetarian should play a vital part in all menus planned as they are becoming a growing and vital part of society and by not including Vegan and Vegetarian menu items, you would be excluding a growing segment of society.
Many people choose Vegan or Vegetarian diet for reasons of not harming animals but some do for health reasons. That is my reason for exploring a Vegan, Vegetarian, Raw, or Juice Diet, I seek to improve my health and lose weight.  As I explore the diets, I have seen many movies which exclaim that a Vegan Diet, will aid the body in healing itself.  Why not try it, can not hurt, I eat healthy, lose weight and if a side product is my body heals itself..... BONUS!
In this blog, I will explore diet - Vegan, Vegetarian, Raw, Juice, Mediterranean, and "healthy".
I will discuss recipes, books, restaurants, school and friends food.  I value any and all input, questions, comments... encouragement, cheers, and reflections.  Share your stories, ideas, and dreams.
I will post recipes, recipes that I have found, converted to vegan, or ones I have made my own by tweeking them.
As I close let me share some movies that I have found interesting and helpful:

                                    (Taken from Skip's Recipe Box)

There are many films and documentaries about food and healthy eating.  Ones in which I have watched and have found interesting are:

1.    Supersize Me

2.    Eating

3.    Food, Inc.

4.    Forks over Knives

5.    Soul Food Junkies

6.    Food Matters

7.  Fat, Sick, and Nearly Dead

A cookbook that I am enjoying is:

The Part Time Vegan