Sweet Potato Fries

A lot of excellent Lindy-friendly songs talk about food. Maybe this is why I like jazz so much—because I love food as much as I love to dance. The songs get stuck in my head, and then I have to go home and make the food. This week’s food song is “Sweet Potato Fries,” By Gordon Webster, off of their Live in Rochester CD.

Sweet Potato Fries
with Montreal Steak seasoning
and ketchup

We saw Gordon Webster perform at the International Lindy HopChampionships last year, and bought three of his CDs. I love almost every song on these CDs. There is so much excellent instrumentation, and they all just seem to beg for improv while dancing.

I have included the “Sweet Potato Fries” lyrics below, and you can give the band a listen here. After listening to this song, you may want to make your own sweet potato fries, which is an excellent idea, because they are very healthy if you make them yourself. Not so much if you buy them in a restaurant, deep fried and smothered in fat, and not as tasty if you buy the big frozen bag at the store.

Tips for making sweet potato fries:

Use one sweet potato per person. Scrub and peel the outside of the potato. Cut the potato in fry-sized strips. (Sweet potatoes are very hard, so use a large, heavy, sharp knife) Place the cut potatoes in a mixing bowl and drizzle olive oil or melted coconut oil over them. Add one of the following seasoning combinations (or improvise your own):

• Salt and pepper
• McCormick’s Montreal steak seasoning
• Crushed rosemary, salt & pepper
• Crushed mint and salt
• Cinnamon and pepper

Stir to combine. Pour the seasoned spuds in a shallow baking pan (like a jelly roll pan) and arrange so they are in  one flat layer. Bake in a 400-degree oven for about 25 minutes, stirring occasionally, until the taters are brown and crispy.

Serve hot, with ketchup.

Sweet Potato Fries

By Gordon Webster

Live in Rochester

When men come and dine, they get to feelin’ full just fine

The dining’s in the timing with my sweet potato fries

When men try my spuds, they claim the other gals are duds

Does wonders for the hunger, o my sweet potato fries

When they come and meet, looking for a treat, they get taters

You can take a seat, then you’re bound to eat

A dish that’s just delish if it’s for now or for later

Take your appetite, down to the table, grab a bite

You’ll never have no better than my sweet potato fries

Well, I ain’t got much to show, but I can peel ‘em fast or slow

My sweetie loves to eatie all my sweet potato fries

Don’t got time, don’t got money, but I got a dish to try

Cause I’m a yammy mammy with my sweet potato fries

I can hardly wait, looking for a date with my honey

He knows where to look, when he needs a cook

I’ll fix him up a dish and never charge him no money

Dinner is served tonight, come get your fill and feel just right

You’ll never have no better than my sweet potato fries

Get the salt, pepper too

That’s all the flavor that I’ll add for you

You’ll never have no better than my sweet potato fries

5 Swingin' Ways to Eat Spinach, in honor of Julia Lee

In 1949, Julia Lee did a song with her band, the Boyfriends, called "The Spinach Song," or "I didn't like it the first time." (http://www.youtube.com/watch?v=Ax4tVzuN52U)

Not only is this song fun to dance to, but it is a cunning extended metaphor for either marijuana or sex, depending on how you interpret the lyrics:

Spinach has vitamin A, B and D, but spinach never appealed to me

But one day while having dinner with a guy, I decided to give it a try

I didn’t like it the first time, it was so new to me

I didn’t like it the first time, I was so young, you see


I used to run away from the stuff, but now somehow I can’t get enough


I didn’t like it the first time, oh, how it grew on me!

I didn’t like it the first time, I had it on a date 


Although the first was the worst time, right now I think it’s great


Somehow, it’s always hittin’ the spot, especially when they bring it in hot


I didn’t like it the first time, but oh, how it grew on me 

I didn't like it the first time, I thought it was so strange

I wasn't getting much younger, so I just made the change

No longer is the stuff on the shelf, ‘cause now I make a pig of myself

I didn't like it the first time, but oh how it grew on me 

I didn't like it the first time, when I was just sixteen

I didn't like it the first time, guess I was mighty green

But I stocked up, cause I've gotten wise, I've got enough for two dozen guys

I didn't like it the first time, but oh how it grew on me

I didn't like it the first time, but oh how it grew on me!

In honor of the clever Miss Lee, I have put together a few of my favorite ways to eat actual, garden-variety spinach. I hope you will enjoy them while dancing to this song in your kitchen.

• Spinach salad: Best with baby spinach leaves slightly chopped up. I like mine with some kind of fruit, like dried cranberries and/or sectioned oranges and pecans.
• Wilted, with bacon: Don’t tell my fitness friends about this one, but when I am feeling rather naughty, I chop up a few slices of real, authentic pig bacon, cook it until crispy, then dump an entire bag of spinach into the skillet right on top of all that bacon fat. I wilt the leaves, tossing them carelessly around in the pan for about a minute, then add a half-teaspoon of apple cider vinegar and a sprinkling of black pepper.
• Wilted, healthier-style: This is the recipe I do tell my fitness friends about. In a nonstick skillet, I heat up about a tablespoon of low-sodium, gluten-free tamari mixed with about ¼ cup of water. Then, over medium heat, I stir-boil one clove of crushed garlic, and then add a bag of spinach and a dusting of red pepper flakes, stirring until wilted, about one minute.
• Spinach omelet: First, I chop up about a half an onion and sautee that in a nonstick skillet until it is translucent. Then I add some chopped sun-dried tomatoes and a handful of chopped fresh spinach, stir long enough to wilt, and then pour in two scrambled eggs (or egg whites if you are being very virtuous). After a minute or two, I stir the eggs to break up the curds and add about a tablespoon of crumbled feta cheese, then allow the omelet to finish cooking.
• Spinach in tacos. I wouldn’t really want an all-spinach taco/burrito, but we do use spinach instead of lettuce sometimes. It adds that extra boost of dark green leafies.

You can sautee a little spinach right along with your eggs for breakfast.

Fredericksburg Coffee Shops Take II: Keystone Coffee

Keystone Coffee

2206 Princess Anne Street

Keystone Coffee

Fredericksburg, VA 22401

http://www.keystonecoffeeandautospa.com

I have driven past this little coffee shop for the past few years, and have never stopped by until recently, what a loss! It’s a cute little shop right next to the famous Carl’s ice cream, complete with an outdoor seating area and carwash.

You can drop off your vehicle to get it detailed while you enjoy a soup and salad combo or a chocolate-covered-strawberries mocha. The carwash guys will come and tell you when your car is ready.

In my tour of Fredericksburg coffee houses, Keystone wins so far in terms of atmosphere. The vintage décor fits my personal prefrences: framed photo of Elvis, 50’s-style tourism posters for Cuba, and a selection of beautiful antique-car photos. During my visit, the music ranged from Django-style jazz to 60s rock and modern, but less-known, tunes.

Although the inside of Keystone is small, it is cozy, with hardwood floors, two comfy chairs, one leather sofa, a booth and a few tables. It is probably the nicest place you could ever wait for a car wash.

In addition to coffee and tea, Keystone offers smoothies, cream freezes and an assortment of pastries, sandwiches and snacks. Of the coffee shops I have toured in the Burg, Keystone has the largest selection of gluten-free snacks. This selection could only be considered “large” by comparison to the others—so do not expect to go in there and find a dedicated GF kitchen. What you can get is tuna salad on a bed of greens, a bag of nuts or a fruit cup. As with most restaurants, you can also ask for a sandwich without any bread.

The menu is clearly marked with a large V, which they say stands for “vegetarian or vegan,” but they don’t really tell you which. I guess you have to ask for specifics if that is important to you.

The most noticeable downside to this place is that there is no obvious wifi. I have heard that a connection is available if you ask, but I did not verify that during my trip. Another possible negative for people who prefer traditional American food is that the sandwiches come with healthy sides, like grapes. If you like chips, you will have to buy them separately. If not, you will get a reasonably sized portion of food and little guilt.

But of course, I’m all about the coffee. All I can say is that my latte met my expectations. I can’t really wax poetic about this one, but I did feel an instant caffeine surge, a feeling of which I much approve.

I look forward to returning again for a smoothie the next time I’m in town—by the way, I think I need to get my car washed soon.

Luscious GF Quiche

Spinach, red pepper, onion and feta quiche

This is a luscious, crumbly-crust, whole-egg, cheesy and satisfying quiche that works great with a wide variety of fillings, is very forgiving of mistreatment, and can be cooked ahead of time. It's a nice dish to take for a lunch, brunch, breakfast or tea. It holds up relatively well, but the exposed parts of the crust will shatter easily, so pack it protectively in a pie box if you are taking it somewhere.

I strongly recommend using the food processor for this crust, but you can also use a pastry blender to cut in the fat.

For the crust
You can use Bob's Red Mill gluten-free pie crust mix OR, you can make your own pie crust with the following recipe (makes two pie crusts. If you are only making one quiche, halve the recipe).

2 1/2 cups white rice flour
3/4 teaspoon salt
15 tablespoons cold butter (that's two sticks minus one tablespoon). Cut each stick of butter into about 16 cubes

6 tablespoons ice water

In the bowl of a food processor with the cutting blade at the bottom, combine the rice flour, salt and butter cubes. Pulse about 10-15 times until the mixture takes on the texture of small pebbles or coarse sand.

Pour 6 tablespoons of ice water into the food processor bowl, one tablespoon at a time.

Pulse the mixture until it comes together in a ball.

Turn out the ball of dough onto a sheet of plastic wrap or wax paper. Wrap the dough tightly and refrigerate for half an hour.

Divide the dough into two equal parts. Shape each into a disk about five inches in diameter. Working with one disk at a time, place the dough between two sheets of plastic wrap and roll it out until it's about 10 inches in diameter, or large enough to cover your pie plate.

Peel off one sheet of plastic wrap, and place the dough exposed-side down in a pie plate. Remove the other sheet of plastic wrap and fit the crust into the pan. Flute the edges with your fingers. Prick the bottom of the crust about 15 times with a fork, and precook the crust in a 425F oven for about 15 minutes. (Note: I would ordinarily line the pie shells with tin foil and fill with pie weights or beans when I pre bake, but the foil tends to stick to a GF crust. If you do line the crust with foil, be sure to grease it first)

For the quiche
You can fill a quiche with just about anything, but below are a few suggestions. If you are using fresh vegetables, be sure to cook them first or they will shed their water into the egg mixture, preventing it from setting properly.

Lay the filling in the bottom of the crust, then pour the egg mixture on top.

• Spinach, red pepper, onion and feta cheese: Sautee one small diced onion and a small diced red pepper until the onions turn translucent. Add about 1 cup fresh chopped spinach and cook until the spinach wilts. Pour the vegetables into the bottom of the crust. Add about 1/8-1/4 cup feta cheese.



Ham & Cheese Quiche

• Ham and cheddar: dice about 1/3 cup ham and place in the bottom of the crust. Sprinkle on about 1/8-1/4 cup cheddar.

For the egg filling:

In a large bowl, whisk together 4 eggs, 2 cups of milk (or half and half, or cream) and 1/4 tsp black pepper. Pour the egg mixture over the filling in the pie crust.

Bake

Pop the quiche into a 350F oven and bake for 30-40 minutes, until the top is golden brown.

Gluten-free on the go

In case you’ve been asleep for the past year, or you have a highly paid assistant named Hobbes who does your grocery shopping for you, you have probably noticed that “Gluten Free” is a big buzzword in food right now.

Gluten is a type of protein usually found in wheat, but it’s also in barley, spelt, rye and some oat products. Many people have a hard time tolerating wheat and gluten. Some folks have an allergy to it; others have a condition called Celiac disease, which can cause very serious health effects.

In my personal opinion (not supported by any scientific evidence whatsoever), I think the popularity of the gluten-free fad has been spreading because someone who is affected by the protein goes gluten free, experiences awesome results, and then blabs about it all over Facebook, prompting other people to try the diet change. In some cases, these other folks also experience awesome results, and they go blabbing, too.

In my case, omitting wheat and gluten from my diet led to a much happier digestive system. The chronic aches and pains in my hands and hip that I thought were the beginning of rheumatoid arthritis are now gone. My cycles went from totally whacked to pretty much normal for a 41-year-old woman. I sleep better. I lost a little weight (only about 10 lbs, but I was not overweight). My respiratory allergies are almost gone. My nails are stronger, my hair grows faster. I have a lot more energy, and I don’t get sick as often.

I am not trying to convert you to gluten-free living: some people are gluten sensitive, and others are not. If you do live gluten-free, however, I wanted so share some of my experience about traveling and eating with this restriction.

Airplanes.

Airplanes are probably the worst place for a gluen-free person to be trapped for an entire day. The top tip I can give you is to pack a cooler on the plane. You’ll be going through TSA screening, so take a small, soft-sided, lunch-sized cooler. If you use the gel freezer packs, TSA may confiscate them. You can pack a baggie of ice cubes in the cooler, and then throw it out in the security line. I normally pack my lunch bag the night before, put the whole thing in the fridge, and take it all out in the morning. It usually stays cool all day without ice or gel packs.

I usually pack my travel cooler with dried fruit, nuts, celery and carrot sticks, gluten-free pretzels, a fresh apple, orange, banana, and mini baby-bell cheeses. Sometimes I might throw in some beef jerky, but that stuff does tend to be a little stinky. You can even freeze and take the yogurt tubes marketed toward little-kid lunchboxes. I don’t buy the yogurt tubes very often because they are full of sugar and food dyes, but this is a special occasion.  For travel, I also pack the tiny cups of individually packed peanut butter like (Jif “To-Go”). These too are a little more sugar/corn-syrupy and hydrogenated than I would normally like, but we’re trying to get through a full day of unpredictable food supply here.

If you can find single-serving-sized hummus packs, those are nice, too. TSA won’t let you take a full-sized tub of hummus on the plane.

You know how hard it is to find any edible food on an airplane--it is too much to expect them to have gluten-free food. If you ask about gluten-free options (even in First Class) be prepared for the flight attendant to look at you like you are that creepy little monster John Lithgow saw sitting on the airplane wing in the old “Twilight Zone” movie.

Hotel snacks.

My husband and I always stow a stash of hotel snacks in our checked bags. We have really big bags, by the way. I like to take protein bars (I particularly like Kind bars and Nature Valley Protein bars—make sure you read the ingredient list) and more representatives of the gluten free snacks packed for the plane. I don’t pack fresh fruit or veggies in the checked bags, because they tend to rot pretty fast in transit and no one wants bananas getting all mashed up into their pajamas.

Whatever you do, do not pack Glutino’s fudge-coated gluten-free pretzels. Those things kick the butt of all other gluten-free foods, and I can almost guarantee you will binge-eat an entire five-serving bag in five minutes, especially if you have been surviving on dried apples and old cheese for three days.

Restaurants.

If you have tried to live more than a week seriously gluten-free, then you know what a pain and gluten derailer restaurant eating can be. At home, I try to minimize eating out as much as possible, but it does get boring eating camp food three meals a day for days on end while on the road.  Although it’s splendid if you are able to get a hotel with kitchenette or even a microwave, that doesn’t always work out. Even if it does, you are likely to eventually crave human company strongly enough that you will leave your hotel cave and search for nourishment and comraderie in a restaurant.

Many large chain restaurants have official gluten-free menus. I don’t always trust them, because when I was in high school, I went out with a couple of restaurant cooks, and this is who I imagine is making my food. I also visualize this person spilling flour all across the top of my gluten-free entrée. 

Some of the gluten-free menus are intensely boring. Apparently at the Olive Garden, for example, gluten-free seems to them to mean “totally bland and appropriate for people offended by flavor.”

So sometimes I have to make my own suggestions and improvements, and I always ask a lot of questions.

French fries are usually a no-go, because they are often coated in flour, and if not, they are almost always fried in a deep fryer with other wheaty things, which contaminates them.

In general, no bread (unless, like Legal Sea Foods, they actually have gluten-free rolls on request) no soups and no Cajun food (unless the meal is specifically prepared for gluten sensitivity, Cajun food normally starts with a roux—a mix of flour and butter). No gravy.  No creamy sauces. No chinese food unless, like PF Chang’s, the restaurant has a gluten-free menu and gluten-free soy sauce. No desserts, unless they happen to have a chocolate mousse or ice cream.

So, what can you eat at a restaurant? Salads are usually safe, but not only do I have to specify “no croutons,” I have to ask if there ever were croutons on the salad (yes, some servers would just pick the croutons off instead of making a whole new salad).  Chances are you are hungry, so you probably want some kind of protein on this salad—make sure it’s not breaded, deep-fried, or dredged. This may completely stymie an inexperienced chef—but they can still put salt, pepper and lemon juice on it and flame-broil it. And the salad dressings, too, can be a gluten hideaway. Ask, and if the server doesn’t know, just use a squeeze of lemon.

Many times, steaks are gluten-free. This is very exciting for me, because I don’t get to eat a lot of beef.  For a more casual meal when I feel like pretending I’m a junk-food eater, I get a hamburger with no bun and a side salad (no croutons, no dressing. Squeeze of lemon. Living on the edge).

I always ask, but barbeque is often gluten-friendly. Naked BBQ—I’m talking about the smoked meat alone, is a pretty safe bet, but you have to ask about any sauce that might be added.

You may now see why I lost 10 lbs since going gluten-free. I am just thankful I can still have wine and pure chocolate. Going gluten-free is certainly not for everyone. It is kind of a pain in the butt. However, the dietary change has so drastically improved my day-to-day life that keeping it up is well worth the trouble.