Marketeering

iI there is one thing that people in central Pennsylvania are good at doing, it is going to markets. The benefit of going to markets is that you can meet a lot of humble people that have worked their fingers into the Earth to provide a quality product free of contaminants and pesticides. It will also make some friends just by interacting with these people, and understand that there really is a subculture behind going to Market.

Now, some of you may think that it is odd for me to be talking about going to Market on a travel blog. However, this is also a culture blog, and I will be talking about stories from people and places. And in central Pennsylvania, this is one of the closest things to culture that we have (save the Amish).

In central Pennsylvania, there are lots of large markets that are open on various days of the week. In my hometown of York, there are three major markets; Central Market, Penn market, and Eastern Market. central Market, Penn market, and eastern Market.  Central Market is open from 7 to 3 on Tuesday Thursday and Friday, and features a lot of locally grown fruits, Agriculture, and spices. They also have a few nice cafes. Pain Market has similarities but focuses more on Antiques and old time things, and is open every Tuesday Friday and Saturday from 7 to 3. Eastern Market has a big emphasis on buying in bulk, and is open every Friday from 9 a.m. until 9 p.m. Where is a flea market and Farmers Market open every weekend from about 6:30 to 3 or 4 depending on what stalls you go to. They have a big emphasis on fair trade and supporting the community.

Further away from me are Green Dragon and Roots, with Roots being open on Tuesdays and Green Dragon being open on Friday's all day. Both are run largely by the Amish, but have a lot of other individuals that come and sell their Wares. Further out is burkholder's in Renningers, which are both also open on various parts of the week. Depending on how you play your schedule, you can essentially visit a different Market within an hour drive one another every single day of the week and spend your entire day there.

If you see this sign, you'll know you're in the right area for GD.

When preparing to initiate in the market going culture, you must bear in mind timeliness and money. If you go earlier in the day there will be more products, but if you go later in the day, whatever products that are left, you will be more likely to get for a cheaper rate, as the farmers and salesman do not want their products to go to waste until the next week. For instance, I got a free pound of turnips and rhubarb when I shopped at Green Dragon because the Mennonite Farmers that were selling them running low on time and energy and trying to get home. However, one of the spice stalls cinnamon sticks ran out by noon, which meant that I had to get up closer to 6:30 to get there early enough. Whatever you do, make sure that you bring plenty of cash, and bring it in paper form. Although some Market Salesman take credit card, a majority of them rely on paper currency sales, as it is their non taxable portion of their income that they rely on.

Although there is now a growing initiative to promote local businesses and product producers such as farmers and Craftsmen, it is still a daily struggle for many more than you might think. Most of a farmer's income comes directly from the products he is able to produce, and as such, their lives are pretty much tethered to their farms and living as cheaply as possible. You can read my post on supporting local businesses to get a clearer idea of why Market culture is so important.

iI you have a growing list of products to pick up and you want to spend less but get a good quality, then I highly recommend going to a local market near you. It doesn't have to be any of the markets in York Pennsylvania, as there are plenty of markets and every corner of the globe. But, for the same reasons listed in my other post, supporting the market culture is a sure-fire way to make connections and induce happiness.

Some Fun Veggie Recipes!

Here are a few extra recipes I've concocted throughout the years. Try them out!

VEGAN BEAN BURRITO

-1 or 2 whole wheat or corn tortillas

-2 cups of whole grain brown rice

1 to 2 cups vegan refried beans

½ cup to 2 cups low sodium black beans

½ cup to 1 cup sweet potatoes

HOWEVER MUCH OF THE FOLLOWING:

Yellow non-sweet corn

Mixed greens or garden greens (kale, spinach, lettuce)

Red onion

Red pepper

Serrano or poblano pepper

Mild pico de gallo (add more cilantro if you want)

All-natural Guacamole

OPTIONAL:

Shredded carrots

Hot sauce of choice

INSTRUCTIONS:

Cook rice and beans either together or separately, and to instructions on package. Set aside.

Brown chunks of sweet potatoes until crispy. Set aside with the rice and beans.

Spread enough mixture onto the middle of the opened tortilla to cover about 1/3 of tortilla space.

Add an even mixture of the rest of the ingredients. If you want a creamier or cheesier taste, add more corn and guac. Experiment with ratios until you find something you enjoy, and always wash your ingredients.

Wrap the tortilla into a burrito, folding the ends inwards.

Grill on either an open grill or stovetop for 3-6 minutes or until burrito is browned and crispy.

Serve with chips and salsa (I prefer mango salsa) and enjoy!

*TIPS*

When cooking any type of bean, legume, pasta, or rice, it is best to go for as little salt and sugar as possible. Your body will thank you. Instead of using regular stock, I use reduced sodium veggie or garden stock (the latter tends to be vegan). For rice, I like to use a little bit of coconut aminos or low sodium soy sauce.

Instead of boiling water, try a mixture with half water and half coconut milk.

Spices are great antioxidants and super good for your digestive health. They also are shown to prevent certain life-limiting diseases. Add a little spice to your life! – For guacamole, I really enjoy adding cinnamon, cayenne, and turmeric. For beans, I add a little bit of peppercorn and anise. And for rice, I enjoy a bit of ginger.

FIVE BEAN SALAD – Who said protein was hard?

This recipe is LOADED with protein – a minimum of 13 grams per serving. A healthy adult only needs about 50 grams per day, so in just a half cup of this recipe, you’re getting over 20% of your daily protein needs. It’s also super tasty!

½ to 2/3 cup tricolor (or regular) quinoa

¾ cup red or green lentils – packaged, no additives

1 cup black beans, low sodium, rinsed

¾ cup chickpeas

¾ cup shelled Edamame

2/3 cup cannellini or kidney beans, low sodium

½ tablespoon ground cumin

¼ tablespoon black pepper

1 clove garlic

1tsp lemon juice

½ small red onion

½ red bell pepper

½ green pepper

1/4 cup chopped parsley

¼ cup chopped cilantro

1 tsp chives

OPTIONAL:

¼ cup Sesame seeds

¼ cup pumpkin seeds

INSTRUCTIONS:

Prepare quinoa according to package.

Sautee peppers, garlic, onion, and spices. (no olive oil necessary – the onion will release plenty of juice)

Add lemon juice.

Add all of the beans and about 2 cups of liquid (using a mixture mentioned in the prior recipe or low sodium veggie stock, coconut milk, and/or water) to a pot. Bring to a boil, and simmer until liquid is absorbed to the beans.

Toss mixture together with quinoa. Garnish with cilantro, parsley, and chives.

GRANDMA’S ELIXIR SOUP

This recipe is based off of a drinkable soup used in a favorite videogame of mine that is used to replenish all of the user’s health and magic. It also supercharges your weapons with energy for 5 minutes. Needless to say, with all of the different vegetables of the rainbow in this soup, you’ll be feeling charged with energy and “magic” as well!

INGREDIENTS:

1 cup chopped white onion

1 cup chopped yellow onion

2 Garlic Cloves

1 Teaspoon Crushed Dried Chilli (Optional)

1 Teaspoon Ground Ginger

1 teaspoon ground turmeric

½ teaspoon pumpkin spice mixture (even mixture of cinnamon, nutmeg, clove, and allspice)

¼ teaspoon ground cumin

½ Tbsp olive oil

1Tbsp of earth balance (or other butter substitute)

2 cups chopped parsnips

½ cup butternut pumpkin, peeled and roughly chopped

1/4 Cup Cauliflower, chopped

2 cups chopped carrots

1 cup Yellow Squash, chopped

1 ½ cups turnips, peeled and chopped

3 cups of low sodium veggie stock

1 cup of soy or almond milk (or creamer, for added thickness)

INSTRUCTIONS:

Heat oil, butter substitute, and spices in pan. Sautee onions, garlic, chili, and pepper until tender, about 3 to 5 min.

Add all of the vegetables and sautee them until they are slightly squishier and start to release their juices, about 5 min.

Add non-dairy milk or creamer and veggie stock, bring to a boil, and simmer with lid mostly on for about 20 minutes or until all vegetables are soft and tender.

After cooling off of the stovetop for 5 to ten minutes, puree the soup in a blender and transfer to a serving container.

Enjoy a big bowl of this soup hot or cold, and with a helping of your favorite bread or crackers!

Homemade Seitan

If you make this per the standard recipe, you should have enough seitan to throw in the freezer and last a month or two. A very versatile recipe that can be made to taste like many different substitute ‘meats’. Will yield approximately one pound of seitan.

THE BASICS:

1 package of vital wheat gluten

1.5-2 cups nutritional yeast flakes

1 to 2 cups of water (add more water for thinner consistency)

0.5 to 1 cup of low sodium soy sauce or liquid aminos (I prefer the latter)

1 tsp garlic powder

1 tsp onion powder

Enough vegan veggie stock to cover a pan or pot (about 2 cups)

FOR “TUNA” FLAVOR:

½ cup chickpea flour

½ cup vegan mayonnaise

2 tsp ground mustard seed

½ tsp ground thyme

FOR “BEEF” FLAVOR:

½ cup ketchup or tomato paste

1 cup spelt flour

½ tsp lemon zest

1 tsp paprika

½ tsp liquid smoke

FOR “CHICKEN” FLAVOR:

¼ cup chickpea flour

½ tsp cumin

½ tsp coriander

½ tsp paprika

¼ tsp nutmeg

½ tsp ea. Of ground sage, rosemary, majoram, and thyme

FOR “PORK” FLAVOR:

½ tsp cumin

½ tsp caraway

½ tsp ginger

1 tsp sesame oil

1 tsp paprika

1 tsp liquid smoke

HOW TO DO IT:

Fluff all of your dry ingredients together with a fork, being careful not to spill any. Then, add the soy sauce/liquid aminos and the ketchup/vegan mayo/mustard if you are using it. Then, add half the water and work with hands into a “dough” for 4 or 5 minutes, making sure to soak all dry particles. Add more water as needed. From here, add a quarter of your veggie stock.

For a softer “ground beef” texture, simmer your seitan in a pot on low heat for an hour with your veggie stock. Can be done as a whole loaf or as small chunks.

To make “Sausage” texture (Best with pork or beef style), add half the amount of water, and use half the normal amount of veggie stock. Roll into a long tube-like thing, and then loosely roll it up in tinfoil or aluminum and bake at 425*F for 1 hour.

For rib style seitan, the hardest texture, use half the total liquids, and form into long slices about half an inch thick in each direction, by about 3 or 4 inches long. Set on a non-stick baking sheet and place in the oven at 425*F for an hour, basting occasionally with a mixture of veggie stock and your favorite marinade/sauce.

VEGAN CHEESE SAUCE

This versatile “Cheese” will have everyone coming back for more!

1 to 2 sweet potatoes

1 carrot

½ of a sweet onion

½ cup of cashews

1 to 2 cups almond milk or coconut milk, depending on how thick you want it to be

1 cup nutritional yeast flakes

1 tsp lemon juice

FOR “NACHO CHEESE”:

1 tsp cayenne

1 tsp Sriracha or favorite hot sauce

Wash and grill vegetables until soft. Add veggies and all ingredients to a food processor. Blend until smooth and not chunky. Spread on your favorite cracker or sandwich roll and enjoy!

*Notse: you can also let it cool and congeal into cheez “slices” or a cheez “ball” by adding ½ cup of chickpea flour, as well as a small amount of arrowroot powder.

NOTES:

This is a variation of a recipe that originally calls for salted butter, heavy cream, chicken stock, and regular milk. If you aren’t on a plant based diet, or are trying to adopt a plant based diet, you can substitute portions back in that are equal to this recipe.

If you’re eating a plant based diet, you still need an equal portion of pulses and grains in order to get complete protein. This soup is super healthy and hearty by itself, but if you want to make sure you get All of your protein requirements, make sure you eat some pasta, rice, or bread the same day.

*** Though I did not have enough time to jot down my own recipes, look up the recipe for VEGETARIAN OR VEGAN CHEESESTEAKS. These are a classic favorite that even my mother enjoys. For other tasty ideas, google up “LENTIL MEATLOAF” , “LENTIL MEAT TACOS”, and “CHICKPEA OF THE SEA TUNA SANDWICHES”. They are delicious and healthy!

Wrath of the Gods

on the third full day I spent here, I was able to spend a little bit more time doing creative things. 

Modern Market for lunch with two friends who were also visiting from my hometown of York Pa, and whom then spent much of the day with me. We drove to Aurora to see the Century 16 that was attacked, snapped a photo, and immediately fled for Colorado Springs.

My friends Shae and Caryn took me down to Co. Springs. The drive was gorgeous.

Garden of the Gods was an Ute Reservation until 1860 when pioneers came in. it was renovated by a plethora of people before becoming public domain in 1909. to this day, it is constantly added to and spans 1370 acres. Pike's pea, named after Zebulon Pike, never made it to the top of the 14,000 foot mountain. The view from the top of this mountain inspired Katharine Lee Bates to pen America the Beautiful on a 1895. Alot of the original formations that the Red Rock indians inhabited 3400 years ago still remain today. And so, I decided to meander out into the park.

And here I learned, in the Midwest, if you see a cloud, you RUN.

I then got trapped in a monster hailstorm underneath a rock in the center of the park. I eventually said screw.it and bolted towards the visitor center, getting bombarded and gashed open in the process. I made it to a parking lot, where I found a pleasant Hungarian woman and her family waiting out the storm. Out of the kindness in their heart, they gave me a ride back up to the guest center, where I hailed an Uber to reunite me with my friends.

Wherever you are, Hungarian Family, Köszönöm!

My 20 minute uber ride took me through Old Colorado City, capital pf Colorado for 5 days. people come from all over just to race there and in Pike's Peak. I came back up to my friend's apartment, changed clothes, and got ready for the rest of the evening.

I ended up having the same Uber to go to and from the next two locations. he was a very nice guy from Ethiopia who moved to Colorado about 8 years prior. my first destination was to be Columbine High School, to see the current state of affairs after the horrible massacre 20 years prior. it was easily the most sobering part of my trip to Colorado, and I'm very fortunate that I got to pay my respects to it.

The hillside by the school was extremely placid.

Dinner that night was at Casa Bonita, a beautiful addition to downtown Denver, and a definite tourist spot. They had all you could eat meat enchiladas for $16, but being vegetarian, I had to get a special order (which cost more). They had a gift shop in this Spanish Caballero-themed place, as well as an arcade and a diving show.

Holy House!

Visit Denver sometime - just avoid the hail.

Wake-Up Smoothie!

For another beautiful addition to my blog, I would like to share a recipe that I sometimes use that is a great pick-me-up for mornings on the go or for a pre-workout boost. This recipe has most of the major food groups in it, and it contains a great boost of macronutrients as well. When I know I'm going to be traveling, I will make little Ziploc bags with all of my ingredients in them, and double bag it to prevent any leakage from occurring in my lunchbox (as I throw it around in my car quite often) . If I know I have a long day ahead of me, I will prepare a smoothie the night before and refrigerate it in my thermos.

If you feel really creative, you can even try making a fermented or all-natural version using products from Cultures for Health! You can even make your own Yogurt using this Yogurt starter in your kitchen!

So, without further ado, your lean, green, vegan machine!

Example of what your smoothie could look like. Photo Credits go to Tasha.

Wake-Me-Up Smoothie

Makes one huge serving

1 tbsp protein powder (I use pea protein)

1-2 tsp peanut or cashew butter

1/2 cup frozen blueberries

1/2 cup frozen blueberries

1/2 cup strawberries

1/2 banana

3/4 cup kale

1/2 cup almond milk

1/4 cup coconut or almond "yogurt"

1 Tbsp hemp seeds (optional)

1 tablespoon chia seeds (optional)

1/3 cup rolled oats (optional)

Steps:

1) Pull out and thaw your ingredients.

2) Unsheathe the food processor.

3) Put everything in the food processor and let'er rip.

4) Enjoy breakfast on the go!

Healthy Vegetarian Soup!

Growing up, I was a huge fan of Legend of Zelda. I remember buying the GameCube specifically to play The Legend of Zelda the Windwaker. I was so excited to get this game, and then when I discovered the elixir so the Grandma makes halfway through the game, I nearly fell in love. So, after drawing some inspiration from the internet, I absolutely had to make my own version of the recipe.

I can't guarantee that this soup will overcharge your master sword with Godly energy, or that it will completely restore your health in Magic points, but it will definitely restore your ability to focus and give you a very healthy serving of vegetables.

and so without further Ado, here's how I make it!

The Finished Product!

You will need:

One tablespoon olive oil

Two tbsp. liquid aminos

Three cloves of garlic, minced

1/2 of a large yellow onion, diced

One teaspoon each of basil and Thyme

1/2 teaspoon of Ginger paste, or 1tsp freshly ground ginger

1/2 teaspoon cayenne pepper

Two ribs of celery, chopped

Two large carrots, chopped

One medium sized turnip, peeled and chopped

One medium sized sweet potato, dice

One medium sized red potato, diced

One small yellow squash, chopped

One small green squash, chopped

Two parsnips, chopped*

Two teaspoons turmeric

1/2 teaspoon chili powder

1/4 cup shelled pumpkin seeds

About 4-5 cups vegetable stock, enough to cover the vegetables

One cup water

One bay leaf

Chives and parsley, to garnish

How it’s done:

1) In a large pot, add olive oil and bring to medium heat. Add onion, garlic, ginger, basil, thyme, and carrot, and sautéed until vegetables start to soften.

2) Add the celery, turnip, parsnips, cayenne, and liquid amino acids, and sauté over medium-high heat until the turnips start to soften and change color.

3) Add potatoes and squash, and then the vegetable broth. Bring to a boil, for about 2 minutes. Add the turmeric, bay leaf, and pumpkin seeds.

4) Bring to a simmer for about 30 minutes or until all of the vegetables have become soft and tender.

5) When your soup cool for about 30 minutes, and then freaked out the food processor. This soup is traditionally pureed, so nix the bay leaf and puree the soup until it has a creamy consistency.

6) Put into a container to store for later, or divide your soup into bowls and apply the garnishes of parsley and chives.

And now, you're hearty and healthy soup is ready to enjoy! The nice thing about this soup is that you can either drink it out of a cup or you can enjoy it in a bowl. You could, in theory, enjoy it cold like gazpacho, or heat it up over stove top or in the microwave. Either way around, enjoy your soup and Revitalize yourself!

*the biggest thing to mention here is that you want a fairly equal representation of each vegetable in the soup. So if you see that there is more of one vegetable than the other one is all chopped up and ready to throw in the pot, remove some of that vegetable. Save it for later use.