Volume 1: Issue 11


Week of April 22, 2012

I cook with wine. Sometimes I even add it to the food. – W.C. Fields

Hello hautemealers!

First of all, how about that Ground Beef Wellington, and the “Real Deal” Chili from last week? Were those crazy good, or what? We also received some very nice comments on the Lemon Shrimp and Linguine, as well! Which reminds me…always feel free to drop us a note when you’ve especially enjoyed a certain recipe; not only does it make us feel all warm and fuzzy inside, but it helps us decide which recipes we want to re-use occasionally, based on your favorites.

So, the big news this week…online grocery shopping and delivery with our new Express List feature!

If you didn’t receive an email of our blog post on this, visit this link (and make sure to subscribe to the blog where you’re there!)

Here are the highlights:

For the past month or so, we’ve been testing some “grocery home delivery” options, and it looks like the best balance we’ve found between cost, food quality, and ease of use is Safeway.com. (Note: we are not affiliated or in any type of partnership with Safeway or any store, and we tested these services without any discounts or incentives that are not available to any other user of these services.)

One thing that we like about this particular service is the “Express List” feature. Instead of manually entering each ingredient on your shopping list, you can “copy and paste” a single column list directly into the Express List window, and the software will bring up each item in order, so you can choose the brand and/or quantity you want!

From now on, you’re going to notice another page immediately following your regular grocery list. This page will be a single column list of the ingredients you’ll need to order that week, that you can cut and paste into the “Express List” window! Once you’ve done that, you can use the standard hautemealz.com grocery list as a reference for entering the quantities you need to order. If you don’t have an account already, you can search your zip-code, and create an account at this link. (If Safeway doesn’t deliver to your area, check out the list of alternative vendors at the bottom of the post.)

Make sure to read the blog post, “Grocery Home Delivery” to get more information and specific details on how to use this great service!

The hautemealz.com team

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Be sure to hook up with us (socially, of course) at…

Facebook: https://www.facebook.com/hautemealz
Twitter: https://twitter.com/HauteMealz
and, of course…
Our Blog: http://hautemealzblog.wordpress.com/

Oh, and if you’re one of those crazy pinners (like us)…pin us, baby, pin us!

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One of the biggest culprits for dull kitchen knives is the dishwasher. In a dishwasher, the knife edges are much more likely to get banged around with other silverware or dishes. This banging around will cause small imperfections in your knife edge and dull it quickly. Always wash your knives by hand, which also saves the handle material from the soaking and the high heat of a dishwasher.

When washing knives by hand, avoid the temptation of soaking your knives in your cleaning water, in addition to possibly damaging the wooden handles, sharp knives are not something you want lurking in your cloudy dishwater. Once your knife is properly washed, dry it thoroughly before putting it away.

 Do you have a tip you’d like to share with your fellow hautemealz.com subscribers?

If so, send it to us!

If we use it, you’ll be entered into a monthly poll and a chance to win a $10.00 Starbucks/Dutch Bros/ or Jamba Juice gift card!

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The garbanzo bean (also ceci bean, chickpea =, chana, sanagalu Indian pea, Bengal gram) is a legume that is not only high in protein, but it is one of the earliest cultivated vegetables; 7,500-year-old remains have been found in the Middle East!

Domesticated garbanzo beans have been found in the aceramic levels of Jericho and in Neolithic pottery at Hacilar, Turkey. They are found in the late Neolithic (about 3500 BCE) at Thessaly, and Mesolithic layers in a cave at L’Abeurador, Aude have yielded wild chickpeas carbon dated to 6790 BC.

By the Bronze Age, garbanzo beans were known in Italy and Greece. In classical Greece, they were called erébinthos and eaten as a staple, a dessert, or consumed raw when young. The Romans knew several varieties such as venus, ram, and punic chickpeas. They were both cooked down into a broth and roasted as a snack. The Roman gourmet Apicius gives several recipes for garbanzo beans. Carbonized chickpeas have been found at the Roman legion fort at Neuss (Novaesium), Germany in layers from the first century AD, along with rice. In 1793, ground-roast garbanzo beans were noted by a German writer as a coffee substitute in Europe. In the First World War, they were grown for this use in some areas of Germany. They are still sometimes brewed instead of coffee.

Mature garbanzo beans can be cooked and eaten cold in salads, cooked in stews, ground into a flour called gram flour (also known as chickpea flour and besan and used frequently in Indian cuisine), ground and shaped in balls and fried as falafel, stirred into a batter and baked to make farinata.

Hummus is the Arabic word for garbanzo beans, which are often cooked and ground into a paste and mixed with tahini, sesame seed paste, the blend called hummus bi tahini. Some varieties of garbanzo beans can even be popped and eaten like popcorn!

Garbanzo beans are a helpful source of zinc, folate and protein. They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes. They are low in fat and most of this is polyunsaturated. Recent studies have also shown that they can assist in lowering of cholesterol in the bloodstream.

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FEATURED RECIPE (GF): Sweet n’ Salty Garbanzo Beans

Sweet n’ Salty Garbanzo Beans

1 can (14 oz) garbanzo beans, drained
2 teaspoons olive oil
1 teaspoon cinnamon or your spice(s) of choice
1 1/2 teaspoons brown sugar
1/4 teaspoon salt

Place garbanzo beans on a baking sheet lined with parchment paper or a Silpat.

Bake at 450 F for 30 minutes. (You didn’t miss anything here.  You don’t oil or season them until after they are done.  In fact, for an extra healthy treat, try them when they get out of the oven before even adding the oil!)

Transfer chickpeas to a bowl and mix thoroughly with the rest of the ingredients.

Eat the chickpeas hot by the handful, for an awesome, and healthy, gluten-free snack! Fair warning…they’re addictive!

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The liver is the most important organ for detoxifying the body. Eating broccoli, cabbage, brussel sprouts, kale and cauliflower increase the capacity of the liver to detoxify harmful toxins from your body.

Health Coach Cheryl Cranston, M.Ed.  is an over-60 grandma with a youthful spirit.

Zumba instructor, speaker, writer, and educator, Cheryl’s passion is inspiring women over 50 to be healthy, fit, strong, and full of purpose!

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E-mail: perry@hautemealz.com
PO Box 21, Wilsonville Oregon, 97062

Copyright 2012, Perry P. Perkins

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