Presentation for the Trans Health Conference in Philadelphia. Growing regenerative, community food systems

1. Eat Richly & Heal the Planet (& Yourself)
- Basic Home Nutrition on the Cheap -
How much did you enjoy the food you’ve eaten today?
How nourishing did it feel?
How good do you feel about the sources that food
came from?

2. Eat Richly & Heal the Planet (& Yourself)
- Basic Home Nutrition on the Cheap -
presented by Frances Rose Subbiondo & Acorn Swiggum
at the Trans Health Conference
Philadelphia, PA -- 6/11/16

3. Attendees will gain:
• solid ideas about how to eat well through the seasons
• simple eating strategies for:
wellness, comfort, togetherness, & affordability
• a basic understanding of:
• regenerative food systems, & …
• how our eating decisions can positively impact
the world around us & ourselves.
• simple, delicious recipes

4. gratitude..
Hooray for food!! BIG HOORAY.
…It’s capacity to bring people — & all life — together…
… How it connects us to Earth & nourishes our families.
----------------------------------
Gratitude to all the peoples & cultures of the world.
… For keeping ancient recipes alive, and for the ways they
relate magically to the food-giving world.
… And to the Loving, the Wise, & the Delicious.

5. breakfast
take an omelette (or a frittata)

6. when the seed of breakfast…
is last night’s dinner
prep & cook time: 12 minutes

7. recipe: frittata
- local eggs (1-2 per person eating)
- sea salt & house spice, to taste
- dinner leftovers
- splash of olive oil
in a bowl, beat the eggs, salt & house spice together.
add leftovers. combine. heat oil over medium heat in
cast iron skillet. add egg mixture when sizzling.
cook over medium heat until edges are firm & pancake
bubbles appear. finish frittata under broiler.
cook until top is golden. (prep time: 12 minutes)

8. recipe: (vegan) frittata
- 2/3 c. chick pea flour + 1/2-1/3 c. water
- sea salt & house spice, to taste
- dinner leftovers
- splash of olive oil
in a bowl, beat the flour, water, salt & house spice
together. add leftovers. combine. heat oil over medium
heat in cast iron skillet. add mixture when sizzling.
cook over medium heat until edges are firm & pancake
bubbles appear. finish frittata under broiler.
cook until top is golden. (prep time: 12 minutes)

9. relationships
What kinds of relationships underlie
the foods that support you?
the more conscious & co-creative our
relationship with our foods (& food providers),
the more regenerative the system.
Regenerative food systems are founded
upon healthy relationships --
Relationships to people, Earth & all Life.

10. regeneration
what is regeneration? what is regenerative?
regeneration is a quality of life that
makes more of itself possible.
also:: nature’s original operating instructions.
regenerative systems are those whose health
naturally increase over time & practice, that
naturally affirm Life on this planet.

11. togetherness
Get together on food…
… on growing it, harvesting it, preparing it, eating it,
composting it, & spreading it back over the soil.
Get together. Build relationships.

12. investment
Food is an investment.
Invest in quality, ( = better health )
..And in its providers & producers.
the plants, the animals, the people,
the farmers, the co-ops

13. sourcing &
nutrient density
where does your food come from?
how’s the soil? the feed?

14. challenge:
invest in real food
add up what you're spending on processed food
in a day or a week… and give 30%-60% of that
to purveyors of real food.
… so when you pan-sear your garlic-crusted
grilled cheese with fresh herbs
on your rocket stove
you may actually be transported.

15. recipe:
butter-toasted, garlic-crusted
grilled cheese with fresh herbs
bread, butter, garlic, tomato,
good cheese, house spice, &
fresh herbs
(chives, oregano, bee balm)
pan sear both sides in a cast
iron skillet with butter over a
rocket stove.

16. bonus recipe:
a dessert tea for
after the grilled cheese
into a teapot with the oregano sprigs, pour boiling water.
cover. steep 5 minutes. add the rest. steep another 5.
ingredients:
- fresh sprigs of oregano (10 or so)
- small shot of maple syrup
- pat of butter
- pinch of red chili flakes

17. close loops
where do your leftovers & food scraps go?
let them feed your compost, your worms, & your garden.
re-use / return jars & tupperware
what if away didn’t exist?
& how about your cooking fuel?

18. rocket stoves
your neighborhood trees
are dying to cook
your dinner & tea.

20. remember to grow your own
anything you can. fresh things -- herbs, leaves, teas.
feed them your worm castings.

21. & forage!
If soil contamination is a problem, try asking to weed a
community garden, even if you don’t belong to one.
Some gardeners would sooner spray Round-Up on a
Dandelion than take it home & eat it. Weed it for them.
Then eat it — and grow strong & healthy.
get to know 2 to 4 wild edibles - & places they can be found near you.

22. recipe: ‘Dandy Bread’
2/3 c. chick pea flour
1 tsp sea salt, black pepper each
1 tsp ground coriander
2/3 c. water
1-2 c. edible flowers
(dandelions, chives, bee balm, etc)
mix first: everything but the flowers into a thick
paste. separate petals from the flower bases. fold
the two together. spread mixture in an oiled cast
iron skillet over medium-low heat. cook 7 minutes.
oil the top. finish cooking bread under broiler until
top is firm & crusty - about 5 minutes.

23. gratitude
thank your food — and those that brought it to you.
remember the lives that gave their's for yours.
offer a moment of gratitude to them.
this adds grace to the recipe.

24. additive processes
start with an empty glass
add water.
add mint.
add a pinch of sea salt.
and a dash of honey — & apple cider vinegar.
it just gets deeper & more nutritive.

25. beans
fast food is a big pot of
simply-prepared beans
recipe:
soak ‘em. drain ‘em. cook ‘em.
simmer in fresh water. scoop out foam.
add fennel seeds, bay leaves &/or Kombu seaweed.
then salt toward the end, once beans are soft.
(for a week’s worth of beans in your refrigerator)

26. beans are inexpensive.
the flavor is in the spice
(our) house spice mix:
- coriander
- fennel
- chili flakes
- caraway
- mustard
- thyme
- sea salt

27. so are sunnies...
Za’tar recipe:
- 1/4 cup sesame seeds
- 1/4 cup dry thyme
- 1/4 cup sumac
- 1 tsp sea salt
- 1 tsp chili flakes
- 3 cups raw sunflower seeds
in a spice grinder,
a food processor,
or a mortar, combine
all ingredients
& pulverize
serve with olive oil, bread, spreads, or plain. hearty.

28. recycling/re-visiting
The same foods shows up in many forms & guises.
Also, front-loading work, to turn unprocessed
foods into ready-to use ingredients, makes for
easier, faster, & more versatile cooking later.
It is easier, for instance, to keep cooked greens fresh
than raw ones. Process them into cooked greens --
& store them near those now-cooked beans.
They are for anything.

29. ogi
2 cups of dried organic millet
2-3 cloves of garlic
2-4 Tbsp of olive oil
salt & fresh-ground black pepper to taste
Leave millet in water, covered, for 3 - 5 days, until it smells
cheesy. Pour water off. Replace with fresh water in pot with
water in excess of 2” above the level of the millet. Bring to boil,
then simmer until millet has lost its form, adding more water as
needed. Stir frequently. As it nears a porridge-like consistency,
add the Olive Oil, Garlic, Salt & Pepper. Mix well. Serve & top
with fermented vegetables, or toppings of your choice.

30. your ogi porridge then becomes …
ogi porridge, whenever you want it!
Just add water & reheat.
ogi pizza crust
pour porridge into oiled casserole dish. bake
at 375 until firm. add toppings.
ogi panelle
make ogi pizza crust. cut into squares. deep fry.

31. onions & garlic
onions & garlic go for miles & miles.
on a yogi’s diet?
what then is your onion & garlic?
(celery & carrots perhaps?) find them.
And keep them around.

32. ..putting it together
In a sauté pan over medium heat, add olive oil &
house spice. Then onion & garlic -- and any fresh
herbs from the garden or neighborhood. Add cooked
beans. Cook until well combined. Salt to taste.
This makes a substantive & delicious bean (or grain)
dish. Whatever’s left goes into tomorrow’s frittata.
a basic recipe:

33. challenge #2
most of us already love sweet & salty foods..
challenge yourself to try:
- new foods
- bitter foods
- sour foods
- fermented foods

34. bones & organs
bone broth recipe:
- sprinkle bones with sea salt, spice & olive oil
- roast in 375 degree oven 30-45 minutes
- (pour off fat into jar for use in other dishes)
- add bones to fresh water w/ bay leaves, a shot of vinegar,
aromatic seeds, & any veggies like garlic, onion, celery, carrots, etc
- simmer 4-24 hours
Takes time (but little effort). Make a lot.
Freeze in quart containers. Use in everything: grains, soups,
frittatas, sauces & more.
(food system rock stars)

35. Recipe: Noodle Soup
1 quart bone broth
1-2 cups sliced vegetables
⅓ package of rice noodles / vermicelli
⅛ cup dried seaweed
Place the bone broth in a medium saucepan. Heat to a
simmer. Meanwhile, soak the rice noodles & seaweed in water.
Add the vegetables to the simmering broth, and cook for a few
minutes. Drain the rice noodles & seaweed and add to the
broth. Simmer for 1-3 minutes, until noodles are tender.
Serve & season with sea salt, sesame oil, tamari/soy sauce, hot
sauce of your choice. (Prep time: 12 minutes)

36. addictions
food addictions?
compulsive behaviors around food??
• find or create networks of support
• reduce harm, on a path to elimination
• crave sugar? try greens, ferments, or dried
apricots. wean with maple & honey.
• magic too in the framing.
• choosing patterns that inherently serve.
• not saying ‘no’, saying ‘yes’ to more.

37. remember to masticate
chew people. chew slowly.
get way more out of your food.
eat with friends, family, housemates, pets.
slow down. put your fork down between bites.
your plate too. & sit down to eat.
your salivary glands do more work than you
may be aware, or even imagine possible.

38. read labels(!)
(imagine briefly a time & place when nothing
you eat comes from a can or box.
the food you eat is grown locally & unprocessed.)
read all labels. recognize everything there?
one level further...
you could probably make what’s in the boxes &
cans in your pantry yourself -
probably better, certainly for less money,
& with more to share.

39. advanced practices
- eat local - by continent, region or mountain.
- eat seasonally (this is EASY if you eat local).
- cook for community gatherings with food budgets.
use them to stock your own pantry with surplus.
- grow an edible & medicinal forest garden.

40. resources & contact
the West Philly Cultural Engine’s
Community Supported Kitchen
fb: Community Supported Kitchen (the CSK)
culturalengine.wordpress.com
culturalengine@gmail.com

41. resources & contact
KisforKitchen.com
eat@KisforKitchen.com
fb: K is for Kitchen’s FAEMILY TABLE
732.306.8400

42. resources & contact
angie.swiggum@gmail.com
frances.subbiondo@gmail.com

43. gracias a la Madre
y buen provecho
this slideshow can be found here:
http://www.slideshare.net/FrancesPlectranthus
short-link: bit.ly/EatRichly