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A Hungry World: Lots of Food, in Too Few Places

A Hungry World: Lots of Food, in Too Few Places

A look at the food crisis

Examining the world's hunger problem

Of the roughly 7 billion people in the world, an estimated 870 million suffer each day from hunger.

That's hunger from malnutrition or not eating even the lowest amount of daily recommended calories — 1,800 — while often enduring food insecurity, or not knowing where the next meal is coming from.

The consistently massive population of hungry people — along with variables like severe weather and economic downturns — sometimes spark warnings that the planet faces impending food shortages.

And yet more people in the world — 1.7 billion — are considered obese or overweight from a daily caloric intake that in some cases is at least six to seven times the minimum.

This paradox is nothing new, experts say. It just shows the problem isn't that we have too little food, it's what we do with the food we have.

"We have two or three times the amount of food right now that is needed to feed the number of people in the world," said Joshua Muldavin, a geography professor at Sarah Lawrence College who focuses on food and agricultural instruction.

"A lot of people aren't analyzing the situation correctly. We can deal with short-term food shortages after a disaster, but fixing long term hunger gets ignored," he said.

"We don't have food shortage problem," said Emelie Peine, a professor of international politics and economy at the University of Puget Sound.

"What we have is a distribution problem and an income problem," Peine said. "People aren't getting the food, ... and even if [they] did, they don't have enough money to buy it."

If there is enough food, a major problem causing scarcity is what we do with it, said Roger Johnson, president of the National Farmers Union, an advocacy group for U.S. farmers.

"Something in the area of up to half of all that's produced is wasted," said Johnson, who runs his own farm in North Dakota.

"In the undeveloped world, the waste happens before the food gets to people, from lack of roads and proper storage facilities, and the food rots," Johnson said. "In the developed world, it's the staggering amount of food that's thrown out after it gets to our plates."


The Best 24-Hour Restaurant in Every State

The Majestic Diner/Facebook

Road tripping and traveling for work can bring on some late nights or early mornings. Fortunately, when hunger strikes on the road, there's likely a 24-hour restaurant nearby serving up breakfast favorites like pancakes and omelets, along with full plates of fried chicken and meatloaf for those craving something more savory. If you're looking for a place to stop and chow along your route, look no further than these 24-hour restaurants across the country.

Note: The coronavirus vaccine has impacted the restaurant industry tremendously. Accordingly, some restaurants on this list are temporarily serving diners with limited hours and menus.


16 Overripe Foods to Cook Instead of Throw Away, According to Chefs

You knew about brown bananas, but there are so many more foods to keep around after peak ripeness. Here's what to do with them.

Bananas aren’t the only ingredients worth saving when they&aposre past their prime. Before you toss out that mushy tomato or banged-up cantaloupe, consider throwing them into a new recipe instead.

Not sure how? These chefs are sharing their favorite overripe foods to transform into delicious dishes, including kimchi stir-fry, peach vinegar, and sofrito.

Citrus fruits

𠇌itrus are great and very versatile, but the shelf lives aren’t that long. Instead of trashing them when they become overripe, consider making a marmalade out of them. With a few simple ingredients (salt, sugar, water,ꃺvorite spices), you can have a nice marmalade to spread over your favorite snacks! This also extends its life for another two weeks or so.” —Randall Matthews, chef/partner of Ada’s on the River from Alexandria Partners Restaurant Group

Stone fruit

Well, like most people this year, I have a freezer full of rotting bananas, so that I can always make a quick banana bread! But one of my favorite types of overripe foods to cook with is any stone fruit—overripe peaches or nectarines make the best jams. One thing to remember is that the riper the fruit, the more acidity they’ve lost, so I make sure to add champagne vinegar to give it a nice freshness.” — Stephanie Izard, Food & Wine Best New Chef 2011 Top Chef, Iron Chef, and James Beard Award winner

Cantaloupe

“If my cantaloupe sits for too long, I like to cook it. I first blend the melon until it’s smooth and then I cook it down in a non-stick pan. I reduce it until it has an almost apple butter-type consistency. I then add a little lemon juice for balance. I push it through a sieve or screen to remove any pulp, and then you have a delicious condiment. You’ll be surprised at the flavor the melon takes on — very concentrated but not overpowering at all. Spread it on toast, or a warm bran muffin, or scones even.” — Lance Knowling, co-founder of Black Chef Series and Lance at Home 

Kimchi

“It’s a fermented product, so it just gets funkier and stronger in flavor over time. In Korea, it is common to eat kimchi that’s years old. There are even restaurants that specialize in very old kimchi. Use it in soups, stews, or simply stir fry it—the deep umami flavors come out brilliantly.” — Judy Joo, celebrity chef and cookbook author of Korean Soul Food

Tomatoes

“Tomatoes are a versatile ingredient but can be tricky. Not every tomato can be the star of a great Caprese salad. This requires a beautiful, sun-ripened tomato. Most of the tomatoes that are in my grocery store are not that tomato. If you have tomatoes that are just passed their peak or if they weren’t perfect to begin with, a simple pasta sauce is the perfect application. Shaved garlic, diced tomato, fresh basil leaves, good olive oil, and a little bit of starchy pasta water can get you to an amazing pasta sauce with no more time on the stove than it takes your pasta to cook.” — Steven Richard, executive chef at Paddlefish 

Jalapeño peppers

“Mind you, there is a fine line between slightly overripe and rotten.਌ut the fruit or vegetable and smell it. If there is a hint of musty or moldy aroma, it’s too late. Throw it away or compost. Pickling is a great use for leftover vegetables examples𠅌ucumbers, okra, jalapeño peppers, or green beans.” — Scott Linquist, chef/partner of Coyo Taco

Plantains

“Not to be confused with green plantains! Ripe ones need to be really ripe. I am talking about that black, almost-but-not rotten. Only these deliciously overripe plantains will produce a deliciously sweet and creamy purພ or caramelized maduros as they are called in Spanish—sliced and cooked in butter until they are golden brown all over and slightly tangy and creamy sweet. Nothing compares to when a plantain is just right.” — Michelle Bernstein, celebrity chef and owner of Café La Trova and Michelle Bernstein Catering

Berries

“When I lived in Boston, there was an outdoor market called the Haymarket. It was along the streets on the outskirts of the North End.ਊt this market, the vendors would commonly sell overripe or distressed berries. We would buy them for practically nothing and sort through them and cut out the bad spots and then simmer them with a small amount of sugar and some lemon to make the best jellies and bases for ice cream. This is really easy to do at home.” 𠅋ruce Moffett, chef/owner of Moffett Restaurant Group

Peaches

“I save overripe peaches for making peach vinegar. We make a mash, and let it ferment with saison yeast. When the vinegar is done, we season grilled peaches with it for a little flavor boost.” — Evan Gaudreau, chef of Post House

Greens

“Greens and/or herbs that are getting a little wilted are perfect to make a quick sauce for a steak or piece of fish. Turn those sad-looking greens into an arugula pesto, a bright chimichurri, or a kale pesto, which are full of flavor and healthy too!” — Nick Leahy, chef/partner, Nick&aposs Westside 

Bananas

“Instead of making something sweet, use bananas to make spicy banana ketchup. It has the flavor profile of a regular ketchup but some sweetness from bananas. It goes well with omelets, grilled pork, and fried chicken. Heat up a sauté pan on medium heat, add vegetable oil and onions, and cook until it is translucent for aboutਃ to 4 minutes. Then add all spice, paprika, ginger, garlic, and Thai chilis (you can substitute with serrano or jalapeño), and let it cook for two minutes. Once that&aposs done,򠫝 overripe bananas and cook for another 5 minutes.򠫝 water, vinegar, sugar, and salt, turn down heat to medium low, and simmer/let it reduce for about 15 minutes. Remove from heat and add red food coloring and mix well. Remove from pan and let it cool slightly, then transfer to a blender or food processor and blend until smooth.” — Jason Acoba, head chef of Tanuki Miami Beach

“They ripen so quickly and often people don’t like seeing the bruises on bananas. We make a caramelized banana jam for pancake toppings. Or, throw them in a blender with some yogurt, honey, and milk, and make a healthy smoothie.” — Paula DaSilva, executive chef at Ritz-Carlton Fort Lauderdale

Strawberries

“I take mushy and overripe strawberries (that aren’t rotten) and make a strawberry syrup to put on ice cream or use it to make strawberry lemonade.” — Glenn Rolnick, corporate chef of Alicart Restaurant Group

Sweet potatoes

I love to keep them in a dry cool place and use them after a month or two. Somehow, they develop the flavor and make for a creamier sweeter potato. The starches break down as the sugar develops. It’s an amazing thing. If you want to go a step further, wrap them in banana or tobacco leaves or hay for added flavor to the aging.” — Michelle Bernstein, celebrity chef and owner of Café La Trova and Michelle Bernstein Catering

Carrots and celery

𠇊nything that might on its way out can be saved at eleventh hour by creating a sofrito. Sofrito is a super bomb of flavor that can be turned into a base and refrigerated sofrito is finely minced aromatics that are cooked down very slowly (sometimes with addition of anchovy, tomato paste, or anything that may have an element of umami) to form a concentrate.” �m Sobel, executive chef of Michael Mina Group

Persimmons

“Persimmons are in season this time of year, and I always end up buying more than my family can eat. When they start to feel a little too soft, I dry them out hoshigaki-style by peeling them and hanging them out to dry in a sunny spot for a few weeks. When they are done, you have a delicious, deeply sweet, autumnal treat.” — Camilla Marcus, chef/restauranteur of West

Honestly, any fruit

“When I have overripe fruit, I like to process them into purພ and freeze them in ice cube trays for a later use. Finding a way to use ingredients that are heading past their prime is always a responsible thing to do. Someone grew that and, as chefs, we should respect the work that went into that.” — Mike DeCamp, chef of Jester Concepts


What About Oil Freshness?

Does oil freshness really affect its ability to fry, and if so, how and why?

Oil's freshness largely affects its hydrophobic nature. We all know that oil and water don't want to mix, and this is one of the reasons deep frying works so effectively. You can submerge a piece of food in a pot of hot oil and not much oil will get absorbed—at least, not until enough moisture has been driven out of the food.

The more oil breaks down, the less hydrophobic it becomes. At first, this can actually be an advantage. Less hydrophobic molecules in your oil means that it can come into closer contact with foods, allowing them to fry just a bit more efficiently. This is where the wisdom of those tempura chefs comes in—adding a bit of degraded, old fry oil to the new batch will improve it.

Eventually, as this breakdown continues, your oil becomes less and less hydrophobic, and eventually it'll start entering your food too rapidly, causing it to turn greasy and ruining its crispness.

At this stage, your oil needs to be replaced. Some telltale signs of old oil is foam on the top surface, an inability to reach frying temperatures without smoking, and a dark, dirty look and musty, fishy aroma.

The rate at which your oil will reach this stage depends on a number of factors. Let's talk about those.


You're feeling bloated.

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All of that excess salt intake inevitably leads to water retention—i.e. bloating and swelling—which tends to pool in your hands, ankles, and feet. "Sodium removes water from the cells where it's needed, and it collects in these other areas," says Armul.

Getting more of another electrolyte, potassium—found in natural, plant-based foods like bananas, sweet potatoes, and plain yogurt—counteracts sodium. "Potassium and sodium work in a balance, so having enough can help counteract the negative effects of too much sodium," says Armul. In just one to three days of swapping processed for these potassium-rich foods, you'll very likely feel a whole lot lighter and less swollen, she says.


Places to Visit in McLeodganj and Where to Eat Like a Local

3. Pasta and PizzasCraving some Italian food? Skip the highly acclaimed (but disappointing) Nick's Italian Kitchen and choose Jimmy's instead. Located on Jogiwara Road, the décor is influenced by Big Chill Café in Delhi, down to the granite tables. The kitchen delivers flavours though. The Penne Aubergine Chicken Mozzarella Bake is as sinful as it sounds. Seed Café, further down on Jogiwara Road dishes out cheesy pastas and has great views too, as does Café Illiterati. Image Credits: Prashant/www.foodiye.com 4. Korean FareKorean in McLeodganj, you ask? Keep the scepticism on the side and go hunt for this gem of a place called Seven Hills of Dokkaebi, hidden away in a bylane near LungTa (the popular 'Vegetarian' Japanese Restaurant). The menu has a plethora of options for you to choose from and the portions are massive, so order thoughtfully. The Pork Bulgogi is to die for. They also offer set menus, stir fries, bibimbap and many other Korean dishes.

Though Moonlight Espresso on Temple Road is always crowded, they do not make the best coffee in town, as is rumoured. That crowns rests humbly on the head of the lady who runs Woeser Bakery (under Black Magic, Jogiwara Road). Her cappuccino is hand beaten and not machine made like the other places. While you're there, try the moist and crumbly carrot cake too. You can thank me later.

6. Bakery and DessertThere are so many options for those with a sweet tooth that choosing becomes a task. Chocolate Log does nice pancakes, whereas Lhamo's Croissant bakes fresh croissants and gluten free breads and desserts.

Where to Stay

McLeodganj has something for every budget. Pema Thang Guest house offers small but traditional rooms which overlook the valley. As is the case with most HPTDC hotels, Hotel Bhagsu is perfectly located and has large rooms at great value. However, if you wish to indulge, there is only one place in McLeodganj that ticks all the boxes and that is Chonor House, run by Norbulingka Institute. Situated right next to the temple, the hotel features stunning rooms done up in traditional Tibetan style and offers delectable food too. It is serene as well as central, a rare combination to find.

It is common to travel to hill stations in summers, seeking the cool weather as a respite. However, perhaps one of the best times to visit McLeodganj, is rainy season. The hills are lush green, clouds float in unapologetically and the crowds are thin. Yes, it rains for some time every day. Just open an umbrella and saunter along like the locals do. Rains, steaming hot food, spiritual chanting and a sense of calm. What could possibly be better?


Reduce unnecessary snacking

On a low-carb diet you should aim to eat when hungry, until you are satisfied… but just as important if you want to become lean: Don’t eat if you’re not hungry. Needless snacking will stall your weight loss.

This can be a problem on LCHF too. Some things you eat unnecessarily just because they’re tasty and easily available. Here are three common traps to watch out for on LCHF:

  1. Dairy products such as cream and cheeses. – They work well in cooking as they satisfy. The problem is if you’re munching a lot of cheese in front of the TV in the evening… without being hungry. Be careful with that. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of cream in the coffee, many times per day.
  2. Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I at least often eat all the nuts in front of me, whether I’m hungry or not.
  3. LCHF baking. Even if you’re only using almond flour and sweeteners snacking on baked goods and cookies usually provides extra eating when you’re not hungry… and yes, this will slow down weight loss.

Feel free to skip meals

Do you have to eat breakfast? No, of course not. Don’t eat if you’re not hungry. And this goes for any meal.

On a strict LCHF diet the hunger and urge to eat tends to decrease a lot, especially if you have excess weight to lose. Your body may be happily burning your fat stores, reducing the need to eat.

If this happens, be happy! Don’t fight it by eating food you don’t want. Instead wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.

Some people fear that they will lose control if they don’t eat every three hours, thus making them eat thousands of calories and blowing their diets completely. So they snack obsessively all the time.

This obsessive snacking may be necessary to control hunger cravings on a diet high in sugar and processed carbs, but it’s usually completely unnecessary on an LCHF diet. Hunger will only return slowly and you’ll have plenty of time to prepare food or grab a snack.

Summary

To lose weight quickly and sustainably: Eat when you’re hungry – but only when you’re hungry. Forget the clock and listen to your body instead.

All 16 tips on the page How to Lose Weight.

58 comments

is one of the most important ideas in my opinion because it describes the basis of the "calories are useless" - way of thinking in LCHF. They are useless because ONLY your BODY knows the perfect number, no way it's you, so why should YOU even consider them?
Definitely not everybody will gain weight if you overshoot, but. if you've got more than enough energy inside of your stomach. why should your body eat from your reserves?

If you have less hunger, then congrats! Means your body snacks from the hips. )

Its a calorie reduction of 400 Kcal a day!

Keep up that good work.. dont interfere whit a wining concept!

There are two major ways to lose weight, surgery or calorie reduction.. which do you prefer?

It means that your body burn 400 extra calories a day.. whitout hunger and cravings.. becuse you treat your body right!

There can be some extra stress in transitation stage.. but that is like starting exercise.. in the beging its mostly stress!

Its affect mostly ones mind.. and then all efforts and thought comes to be about calories, weight and about food!

Whit LCHF and eating when hungry you listen to your body and its signaling about calories!

We all have an buildt in calorie counter.. one have to learn to listen to that!

But it only works if you eat what it is made to react on.

But let us be frank.. we are social creaturs.. and eat togheter.. then one adjust portion size for those planned meals.

Intermittent fasting actually increases the metabolic rate, whereas caloric restriction decreases it over time. The critical concept is that hormones function properly in pulses. So better to have episodes of full calories followed by episodes of sharply reduced calories, than to try for modestly reduced calories for prolonged periods.

None of this calls into question the advice to not eat if not hungry.

What is the consequence of the food we eat insulin, glucose, ketone, hunger weight? When these are considered the answer of eat whole foods seems to be the answer.

For the many who are carbohydrate intolerant
Or insulin resistance
Following the works of Dr's Richard K Bernstein and Jason Fung seems to be a great start.

I've found that if I eat a little IMMEDIATELY when I get up, I can do all right for the rest of the day. But skipping breakfast because I'm not hungry is a disaster for me.

The carb grams seem high (10% Greek Yoghurt is about 3.5g per 100 for example). Be careful to not buy crap with ADDED sugar. Always choose the natural ones. The more natural, the better.
But yes, you shouldn't overshoot the 20g to much while in the losing-phase for maximum effects (but anyway: some will lose weight even at 50g or even a bit higher, you have to experiment a bit what fits the best for YOU).

Negotiating the irrational behaviour of others is one of the greater challenges of lchf. I never had any problem whatsoever from my perspective: it is fitting in well with other people's habits and prejudices that is a challenge.

By the way, only buy plain, full-fat yoghurt. Flavoured yoghurt always increases the sugar content significantly. Sometimes the number of grams of carbs shown on the label of plain yoghurt is the number of grams of carbs in the milk before fermentation, so the actual number in the yoghurt is less. I favour sheep's milk yoghurt from local artisans. Sheep's milk has more fat, generally around 6.5%.

It could be a problem, dont go under that for long times!

Make sure you have nutrient dense food with enough variety for when you are hungry. You won't need the fat, but will need the protein, vitamins, and minerals. Sometimes you aren't truly hungry but may get a craving, usually because you are missing something and will eat too much if you don't have the right foods.

I may only eat one small meal per day, but that is with eggs, meat, and lots of different vegetables, often cooking with real grass-fed butter (orange from the fat-soluble Vitamin A). I drink some beverages with vitamins as well, and coffee with real cream (not even half-and-half), but only when I'm thirsty for it. I've also taken supplements before (e.g. Vitamin D in winter when I'm getting no sun) but try to avoid them in favor of eating right.

These are all things Richard K Bernstein and others have noted can and do subvert patients diets.

On the other hand periodic fasting and control of protein and carbohydrate consumption along with the use of traditional fats while avoiding modern highly processed seed oils like corn, canola, cotton seed, etcetera support diets and health.
Eric

I had been eating lots of cheese (mostly mozzarella string cheese - not the imitation kind), which I had to stop doing because it was causing constipation issues even when I took regular probiotics. I thought that was causing my "hunger confusion" as well, but apparently not as the problem's continuing.

Could it be artificial sweeteners? I use artificially sweetened drink mixes to help me drink enough water (I try for 3 to 5 quarts per day if I drop below 2 or 3 it causes various problems, and without flavoring I have trouble even drinking one). I use one flavoring packet per quart instead of two, but that might still add up.

Still, closing in on ten weeks of LCHF, I'm down 22.7 pounds and have lost 3-1/2 inches off my belly, so I'm certainly not killing my progress, maybe just slowing it a bit.

Here's a trick I learnt from my wife: When you are ready to start binging, say to yourself "Yes! Now I'm going to eat whatever I want! I'm totally hungry! First, I'm going to eat loads of high fat low-carb foods. Then I'm going to eat whatever else I want!".

This tricks your brain. Once you've eaten, maybe even binged, on the healthy food, you will feel a lot less hungry and your desire for unhealthy binging goes way down/disappears.

This has worked for my wife and many people I know and I highly recommend it. :)

That's just one example. The problem with eating when you're hungry is that often our lives DO follow a schedule. And we're not always in charge of that schedule.

When you eat too much before bed, your body is much more likely to store those calorie consumption as fat," says dietician Brother Villacorta, R.D., a representative for the United states Dietetic Organization.

I am severely obese, was 280lbs just a month ago, and while relatively healthy considering all things, I was starting to get sick more often now. I decided after a surgery in December that enough was enough, and decided to start doing the ketogenic lifestyle. Thankfully I have an obsessive personality--because of my ADHD I would assume, or maybe its just me--so when I put my mind to something I go into it full force. I don't like to do things uninformed or half-assed. So I started an LCHF diet the first week of January 2017, the biggest reasons behind my choice, besides obesity, was depression, anxiety, ADHD, and hypoglycemia. First week was hell, felt sick all the time, and kind of got more depressed, but at about the middle of the second week, I found I was suddenly really happy, if not happy, content. I wanted to leave my house earlier in the day, I actually completed errands I've been putting off, or forgetting about for weeks. Besides not being "hungry" all the time, I also didn't crave, or woefully think about, the snacks at Starbucks, or all the candy at the checkout line. My skin also has cleared out, which for someone who has suffered from acne their whole lives, its a God send. Not to mention I am now able to go to bed at a reasonable time (11-12am) and wake up at reasonable time (7-9am). So who could ask for more.

As for snacks, I got small baggies and separated the nuts into about half an ounce snack portions. I find this satisfying, since I can finish the bag, but its a small bag. As for cheese, I buy cheese sticks, but only really eat one a day. I find that I now only have maybe 2 snacks a day, and since I pre-make the snack portions to be adequate, I don't over eat during those 2 snacks. So far, this has worked for me. This and daily exercise, in the morning and in the afternoon, which I know is not for everyone, but because of my ADHD, is necessarily to keep me focus, and bring down all my anxious energy to a manageable level. For the average person I would guess every other day would do on the exercise front.

Anyhow, so far all of this has worked for me. I'm about 20 days into my new LCHF lifestyle and I feel like a million bucks, and have lost 11lbs.


98 Cheap and Easy Foods to Make for Under 5 Bucks!

The key to saving money with meals is to look for healthy foods that are versatile and nutritious. Think: peanut butter, oatmeal, canned beans, garbanzo beans, lentils, eggs, almonds, apples, bananas, grapes, fresh or frozen spinach, carrots, kale, canned tomatoes, chicken breasts, broccoli, onions, garlic, brown rice, potatoes, sweet potatoes, nuts, tofu, and milk (almond, soy, rice or cow’s). With these staple items you’ll be able to make so many different, inexpensive meals!

Below you’ll find A TON of cheap and easy foods (and meal ideas) that are all under $5! Whatta’ need? Whatta’ need? Breakfast, lunch, dinner, dessert, or snack ideas? I’ve got you covered!

98 Cheap and Easy Meal Ideas to Make for Under $5…

CHEAP AND EASY BREAKFAST FOODS FOR UNDER $5

Quick Tip: Making Breakfast for Dinner is always a great money-saver!

4. Chocolate-Chip or Blueberry Pancakes – Add a few handfuls of chocolate chips or blueberries to your pancake batter

5. Cranberry and Raisin Oatmeal – Toss in sweetened cranberries and raisins to your old-fashioned store-brand oats

6. Crepes!– If you choose sweet or savory you can’t go wrong. These crepes are unbelievably easy to make and, trust me, no special pan is needed.

7. Egg Bake – Blend a dozen eggs with a splash of milk, a handful of cheese and diced peppers (or tomatoes). Pour the mixture into a 13” x 9” pan and bake at 350 degrees until cooked through which will be approximately 30 minutes.

9. Fried Eggs and Buttered Toast

10. Fancy Frittata – 1 potato, 5 eggs, chop any available veggies from your fridge (squash, carrots, squash, kale, green peppers, spinach, etc.), add 1 diced onion, and a little cheese. Slice the potato into really thin slices and layer them along the bottom of a pie plate that has been rubbed on the bottom and sides with olive oil. Next, layer the veggies on top of the potato slices. Beat the eggs really well and pour on top and sprinkle with cheese (optional). Bake for approximately 30 minutes at 350 degrees.

11. Frozen Banana Smoothie – I used to make these frozen banana smoothies all the time as a kid. It is also a great way to extend the life of your bananas if they are about to go bad. Peel the skin off the banana, wrap in cellophane, freeze, put in blender with 1 1/2 cups of milk (almond, soy, rice, cow’s- they all work the same), add a teaspoon of vanilla and blend until smooth. Add more milk to change the consistency based on your preferences.

12. Fun Fruit Salad – Slice strawberries, apples, blueberries (and any other on-sale fruits), and stir together for an easy and fresh meal. Quick tip: avoid bananas since they go brown quickly and they also get slimy.

13. Oatmeal Muffins– Super versatile. Can’t go wrong with these bad boys.

16. Scrambled Tofu with Buttered Toast – Drain extra firm tofu, break apart with the end of a spatula, add 2 teaspoons of turmeric, and salt and pepper to taste. Stir frequently until browned.

18. Spinach and Feta Cheese Omelette – Mix 3 eggs well with a splash of milk and a handful of well-washed spinach, pour into a lightly buttered pan, cook well, and fold in a 2 tablespoons of feta cheese.

CHEAP AND EASY SNACKS FOR UNDER $5

19. Apple Slices with Peanut Butter

20. Handful o’ Nuts – Almonds, walnuts, pecans

21. Hummus and Vegetables – Store-brand hummus or homemade with sliced carrots, celery, broccoli, and or pita bread.

22. Nachos – Layer store-brand corn tortilla chips onto a microwave plate, sprinkle with cheddar cheese, heat in microwave until cheese is melted.

CHEAP AND EASY LUNCHES AND DINNERS FOR UNDER $5. These are perfect Weeknight Dinner Ideas!

33. Easy Balsamic Chicken

34. Easy-Peasy Baked Potatoes – Use the tines of a fork to create the zig-zag pattern down the center of the potato then squeeze the ends towards the center so the center busts out. Microwave for 8 minutes. Let cool and top with sour cream, cheese, broccoli, or whatever your heart desires.

35.Five-Can Soup – 1 can tomatoes, 1 can of chili (vegetarian works too!) with beans, 1 can whole kernel corn, 1 can vegetable beef soup (or vegetarian), 1 can of tomato soup. Combine all into one pot and heat until warm. Serve with corn chips or cornbread. (Really serious about your soup? Then you need this cookbook: Soup of the Day: 365 Recipes for Every Day of the Year. Now, that’s a lot of soup!)

37. Goulash – 2 cups of cooked elbow noodles, 2 cans of tomato soup,1 pound or less of hamburger (or faux-meat crumbles), and a squirt of ketchup. Cook noodles, brown hamburger, drain noodles, mix everything together and simmer in pan for 5-10 min.

38. Good ol’ Rice and Beans – Black beans cooked with garlic, cumin and a bit of salt spooned over rice. If you have cheese, salsa, cilantro or lime handy add for tastiness.

39. Grilled-Cheese Sandwich with Tomato Soup

40. Grilled Peanut Butter and Banana Sandwich – Make your peanut butter and jelly sandwich like usual then butter the bread and grill in pan until the peanut butter gets gooey and delicious.

41. Grilled Salmon with Lemon and Asparagus Spears

47. Peanut Butter and Jelly Sandwich – Classic.

48. Pear, Walnut, and Goat Cheese Salad

49. Pesto, Pear, and Swiss Sandwich on Wheat Toast – Toast your bread, spread a layer of pesto on each side, then pile sliced pear and swiss in the center.

51. Poor Man’s (or Woman’s ) Soup – 1 large baking potato (or a few small red ones) cut into bite-size pieces, 1 or 2 cans of mushroom soup, add 1 or 2 cans of water, 1 can of carrots, 1 can of peas, 1 can of corn, 1 can of green beans, salt, pepper and hot sauce to taste. Cook on high for 3 hours in crock pot or until potatoes are done.

52. Potatoes! Mashed Potatoes, Potato Pancakes, and Shepard’s Pie

53. Pretty Perfect Pasta – Whatever whole-wheat pasta in on sale, diced tomatoes, garlic, basil, olive oil, feta cheese and salt.

55. Ramen with Veggies – Toss the salty packet of doom straight into the trash.

57. Rice, Black Beans, and Avocado – Simple. A scoop of beans, a scoop, or rice, sliced avocado and serve with a pan-warmed tortilla on the side.

59. Sliced-Bread Pizza – Put a couple of pieces of sliced bread onto an un-greased baking sheet, layer with marinara sauce, cheese and any vegetables from your fridge. If you have a broiler broil until the cheese melts (a few minutes at 350 degrees). Baking is fine too if you don’t have a broiler. It will cook quickly so keep a good eye on it.

64. Tuna Salad in Pita or Wrap – 2 cans tuna in water, drained, 1/4 cup mayonnaise, mixed with a bit of garlic. If you like a little crunch, chop celery and include.

67. Vegetarian Fried Rice – Cook rice, oil pan, add chopped or frozen veggies (whatever is on sale), mix with rice, and add soy sauce to taste.

68. Whole-Wheat Noodles with Butter and Melted Cheese – Instant Mug o’ Mac ‘n’ Cheese (microwave): 1/3 cup pasta (whole grain), 1/2 cup water, 1/4 cup 1% milk, 1/2 cup shredded cheddar cheese. (Found via Pinterest)

CHEAP AND EASY SIDE-DISHES FOR UNDER $5

74. Matzo Ball Soup– Great for when you’re sick or need to be warmed up!

75. Miso Soup – Use whatever vegetables you have in your fridge: carrots, peppers, onions, zucchini, potatoes, sweet potatoes, tofu, squash, even pumpkin!

79. Tomato, Black Olive, Onion, and Feta Cheese Salad – Drizzle with balsamic vinaigrette

CHEAP AND EASY DESSERTS FOR UNDER $5

87. Ice-Cream Sundaes

90. Orange Julius– I made this all the time as a kid. It’s the perfect thing to make if you’re in the mood for something sweet, cold, and packed full of sugar.

Hopefully this list will be a list you can refer to when you are stuck for something easy, and healthy (desserts don’t count) to make!


Penanggah, Taman Warisan at Precint 16

Located at Taman Warisan Putrajaya, Penanggah is a food court selling many types of Malaysian or Indonesian food from rice, noodles, bread and topped with a variety of cooked fish, meat, eggs, chicken, salad and many more.

Penanggah is operational from 9am to 9pm and is opened to the public. It is free to come here, and although it is located slightly far from the offices precint, the Penanggah is very busy at lunch time and quite full during tea time as well.

The price here is highly affordable. My bowl of Beef & Stomach Noodle above is only RM5.50. Drinks vary according to type.

Location: Taman Warisan Pertanian, Precinct 16, Putrajaya.


51 Anthony Bourdain Quotes and Life Lessons We'll Never Stop Loving

Anthony Bourdain was one of the most outspoken chefs in the culinary world. He was unfiltered, brash, and charismatic. He wasn't just a food obsessive, but also a perpetually curious cook who wanted to know the traditions and history of the food he was eating. His natural curiosity toward international cuisines led Bourdain down an unexpected path to transform from chef to the world's favorite travel host.

Bourdain had four food and travel shows throughout his life. He was known to show up in a country that many Americans deemed "scary" and show a different side of where he was visiting without diminishing what made that place unique. He also wrote 14 books—some fiction, some non-fiction—in his lifetime.

Even though Bourdain sadly passed away in 2018, we will always have his quotes about food and life to push us forward and remind us of the importance of food, travel, and acceptance.

Here are 51 of Bourdain's best quotes and life lessons about food, travel, and life we won't ever forget.


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