Kale Mango Banana Smoothie

A morning or mid-afternoon smoothie is one of my go-to healthy treats. It is pretty easy to dump a bunch of fruit in the blender with a splash of juice or soy milk and give it a whirl.

Banana is my favorite smoothie base because it gives the smoothie a creamy and luscious texture so you can almost fool yourself into thinking that it is in fact ice cream-based. Frozen fruits are also great since you do not have to cool your smoothie with ice, which also waters it down. It is also cheaper to buy than fresh fruits and is of high quality since the fruit is frozen at its peak.

I wanted to switch up my traditional smoothie combinations for further healthy goodness. Removing milk and sugar upped the good-for-you factors. Starting with one ripe banana and unsweetened soy milk (to aid with the blending), I added the equivalent of one large mango cheek and a big handful of kale. Why not? You can ingest raw greens without having to eat it in a salad. By relying on the natural sweetness of the ripe banana and mango, no additional sugar is necessary. However, make yours to taste and feel free to add a squeeze of honey or your favorite natural sweetener.

After a good whirl, the smoothie turns a vibrant green color with a nice and thick texture. You can taste the slight tartness of the mango, sweetness from the banana, and a hint of bitterness from the kale. It was pleasingly very yummy.


Kale Mango Banana Smoothie
1 ripe banana
1 large mango cheek or about 1/3 cup frozen chunks*
1 big handful of washed kale or about a cup and a half
Cold unsweetened soy milk

Put ingredients into a blender and blend until smooth. Pour into big glass and enjoy.

*To be honest, I do not really take exact measurements and usually eyeball it

Weird Fish in the Mission District

A vegetarian friend in the Bay Area recommended that we go to Weird Fish in the Mission District for lunch for something typically Californian (think fresh, fresh, fresh) and on a budget. The menu pleases non-vegetarian and vegetarians alike with a variety of options, including vegan ones. Even better, Weird Fish takes on the principles of eating local and sustainable and even tries to farm most of its own produce.

Weird Fish has a cozy little space on Mission Street. It is a bit reminiscent of being on a bright ship without all that pirate cheesiness. The decorative details show an appreciation for local art and the music is pretty good. If you look closely at the artwork above the kitchen area, you can spot a little vented window where the office presumably is. Only when someone is up there moving around do you actually notice. Very sneaky.

The veggie tacos had sweet potato (for that day), mango salsa, slaw, and vegan crema. The bright colors jump out immediately evoking thoughts of the peak of freshness personified is about to be consumed. The sweet potato was prepared in a way that brought out the girth of its savory qualities. There was no skimping with ingredients to build the taco. However light it tasted, the veggie tacos were surprisingly filling for its size.

The Seitan N Chips plate had soy battered house seitan with housemade fries, vegan tartar, and slaw. Seitan, "wheat gluten," "gluten meat," or "wheat meat" is made from wheat starch or vial wheat gluten and washing away the starches leaving only an elastic mass that is insoluble high-protein gluten. It becomes similar to the look and texture of meat when cooked, serving as an alternative substitute to tofu. Different textures can be achieved and it can be flavored a variety of ways. Seitan was first developed in China and is popular among Southeast Asian countries. Those who require a glut-free diet be warned though gluten-free seitan is available. The pieces of fried seitan were just huge though the batter coating could allow one to easily mistake it for true fish. The seitan substitute for fish was mildly flavored, though slightly more chewy than anticipated. The texture was that of a solid piece of moist fish rather than being flaky or over-cooked and dry. The red cabbage slaw added some bite and contrast to the fried seitan. The chips were newly fried, soft on the inside and crispy on the outside.

Veggie Tacos and Seitan N Chips
The weird fish that is not really fish at Weird Fish sets this restaurant apart. For every fish dish there is an alternative answer to it on the menu. Amazing. One can definitely appreciate this balance.

Weird Fish. 2193 Mission Street, San Francisco, CA 94110, United States. Tel: +1.415.863.4744. Closed Sundays. WeirdFishSF.com.

Seasonal Vegetable Torta

Technology definitely helps to indulge gastronomic senses through the ability to share beautiful photos of dishes and tips and tricks to spruce up cooking. Browsing the internet, I came across these gorgeous photos of a sort of crustless quiche baked in a smaller springform with a height that displays the marbelization of the colorful summer vegetables used. The ingredient list was not so demanding (as in cost, aside from the cheese, and easily accessible) and could be substituted for other seasonal vegetables.

When putting together the actual torta, I used milk instead of heavy cream. I also opted to roast red peppers myself to intensify the sweetness of the red pepper and add a hint of smokiness. After the vegetables finished sauteing, I put them in a strainer to drain off extra liquid instead of using a slotted spoon to remove as much excess water as possible. While baking, the top of the torta puffed and browned more than in the photo of the original recipe, but I am not sure how much the change in milk fat content in the egg mixture affected the texture or because it was being baked in a glorified toaster oven. In any case, the resulting vegetable torta was just as pretty as well as light, savory, and delicious hot or cold. It was great as a side or a snack. A big slice could do as a main course. I am tempted to try this recipe again with asparagus tips and more leafy greens.

Vegetable marbelization
Summer Vegetable Torta (adapted)

3 tbsp olive oil
1/2 medium onion, chopped
8 oz mushrooms, sliced
3 medium zucchini, sliced 1/4 inch thick
2 red peppers, sliced into 1/4 inch strips OR 1 12 oz jar marinated red peppers,
drained and cut into 1/4 inch wide strips
8 oz cream cheese, softened
6 large eggs
1/4 cup half and half or heavy cream
2 garlic cloves, minced
3 tbsp fresh basil, chopped
1/2 tsp salt
1/2 tsp pepper
2 cups shredded Gruyère

Preheat oven to 350F and brush bottom and sides of a 9-inch springform pan with oil. Line bottom with parchment and brush parchment with oil. Wrap outside of pan with aluminum foil.

Heat oil in a large skillet over medium heat. Add the onion, mushrooms, zucchini, and fresh peppers, if using. Saute until vegetables are just tender, about 10 minutes. Put sauteed vegetables in strainer to drain of excess liquid.

In a large bowl, beat cream cheese until smooth. Beat in eggs until combined (it's okay if it's a little lumpy). Beat in cream or half and half. Stir in garlic, basil, salt and pepper. Add sauteed vegetables to egg mixture, then add drained marinated peppers, if using. Add shredded cheese. Stir with a rubber spatula to combine.

Spread mixture in prepared pan and set pan on baking sheet. Bake for 1 1/2 - 1 3/4 hours or until top is puffy and golden brown and the center no longer jiggles when shaken. Remove from oven and let cool 10 minutes in pan, then run a sharp knife around edges of torta to loosen. Gently remove pan sides. Serve warm, room temperature, or cold.

Serves 8 (large slices). Each serving has 8.25g of carbs and 1.5g of fiber.

Mushroom and Pearl Barley Soup

Continuing the soup trend, the heavier and heartier mushroom and pearl barley soup is quite filling. It added some grains to a diet being overwhelmed with creamy, hot soups, the comfort of winter (at least mine). A lot of pearl barley soup recipes called for thyme, which was not easily found in the fresh markets of Shanghai. However, the bulk of the soup ingredients are readily available.

Instead of using one type of mushroom, an assortment of common white, shiitake, and enoki mushrooms were used for its flavors and textures. Most other recipes also called for about half the amount of pearl barley, but if you want something more grainy and filling, a full cup should do fine. More stock is needed with a larger amount of pearl barley as the grains seem to soak up all the liquid. The soup will thicken naturally from all the starch coating the pearl barley, but when using smaller amounts of pearl barley, adding a teaspoon of flour to the vegetables before adding the stock is an option. Considering pre-made vegetable stock was not on hand, grained vegetable bouillon was added to the pot to season the vegetables and grains before adding water.

This soup is easily served as a main course.

Mushroom and Pearl Barley Soup
2 Tablespoons butter
1 lb mushrooms
1 large carrot, chopped
1 large celery stalk, chopped
1/2 large onion, chopped
1 cup pearl barley, rinsed
8 cups vegetable broth
1 Tablespoon mixed herbs (dried)

Melt butter in pot over medium-high heat. Add mushrooms, carrot, celery, and onion. Sauté for about 10 minutes and then add pearl barley. Continue cooking until vegetables about to brown, about 10 minutes more. Add herbs and allow flavors to release, another minute more. Gradually add broth and bring to a boil, stirring frequently. Reduce heat and simmer until barley is tender and soup thickens. Season with salt and pepper to taste.

Senegalese Curried Carrot Soup

Less is more. Or with less you can make more. This Senegalese Curried Carrot Soup seemed relatively easy to make with the most complicated component being the blender. The number of ingredients is not a lot so selecting quality products makes a better soup. I am not so sure exactly what makes this soup "Senegalese" aside from the addition of good quality curry powder or the combination with milk. In any case, the soup seemed extremely easy to make and would produce a standout result that would make people wonder what really went into it.

With this recipe, I lacked the vegetable stock and bouillon to create vegetable stock, so a bit more curry powder was used before adding water. The flavor of the curry powder is spicy and strong enough to overwhelm the flavors of a vegetable stock. The block of butter I used was purchased in bulk so I may have cut off a 4 tablespoon chunk instead of 6, but even with less butter the vegetables still got coated and were not left too dry in the pan. The addition of milk to the soup gives it a creamy, cooler taste and smoother texture. The resulting carrot soup had an excellent kick from the curry used (and some heat as well) and brought more excitement to what would have been an ordinary soup.

Senegalese Curried Carrot Soup (adapted) serves 4
6 tablespoons unsalted butter
1 small onion, finely chopped
3 cups roughly chopped carrots
3 cups vegetable stock
2 teaspoon good-quality, fresh curry powder
1.5 cups milk
Salt and pepper to taste
Thick yogurt as garnish (optional)

In a medium saucepan, melt butter over medium heat. Add onions and carrots and cook until onions are translucent and carrots are almost soft, about 15 minutes. Sprinkle curry powder over vegetables and cook, stirring constantly, a few minutes more. Add stock and bring to a boil and then simmer until carrots are completely soft. Transfer to a blender or food processor and puree until smooth, in batches if necessary. Return to saucepan and whisk in milk. Heat the soup until a simmer and salt and pepper to taste. Serve in bowls and garnish with yogurt, if desired. May be served hot or cold.

Bali Buddha Baked Goods

Asia has its own form of baked goods, but sometimes you miss that nice classic bakery item from the U.S. of A. or Europe. Guilt may take over as buttery, delicious baked goods and pastries are super caloric and will not contribute to deflating the tire around your waist when you hope to be prancing around the beaches of Indonesia and are already feeling bloated from the fried food. Again, the body is screaming for something healthy. Of if those indulgent pangs are still persistent, at least something deceivingly unhealthy. Bali Buddha in Ubud, Bali, has a cafe, home delivery, and store selling its freshly-baked goods, imported items, and other related products that was reminiscent of a Whole Foods aisle. The store is underneath the cafe, which is made of a lounge section (pictured) and a more formal dining loft area.

The menu is chock full of items that advertise a healthy lifestyle and matching the zen vibe of Bali. The portions are enough to make you 80% full. Lots of health tonics to choose from. Though if you are feeling really ill, it might be better to visit Wayan at her Traditional Balinese Healing Center, popularized by "that book" driving women to Bali in search of their eat, pray, and love.

An amazing feature of the Bali Buddha store is the day-old section in the towering shelves of baked goods. The items placed in this section are pre-packaged from the day before and are sold for half-price. Amazing! Unfortunately, Ubud is an early-rising town so you have to get to the store pretty early for the best selection. Otherwise, there are slim pickings or ::gasp:: none at all. The baked goods are placed in small baskets with a little net over them and you pick and choose what you want. The cinnamon buns were cooked all the way through, a little more dense than fluffy. I would say that the muffins were the best pick of the lot holding together well are light with just the right amount of blueberry or banana. The apple cake was full of shredded apple and had another component that bulked the filling (which was not totally apple, but I cannot put my finger on it). Each bite is satiating and full of fruity surprises. Also really tasty were the cardamom balls, which were a tad savory and not too sweet. The icing on the carrot cake was a little too thick for my taste, coming off the cake in a singular piece. The actual carrot cake part had more than just carrots - most likely pineapple pieces and other fruits as more complex carrot cake recipes do. There were just so many goods to try. The store also has imported and specialty items like locally made mozzarella cheese, herbs, and dried meats, but the baked goods that were a main source of fuel throughout the day is its highlight.

Bali Buddha Ubud Café, Shop & Home Delivery. Jalan Jembawan #1 (across from the Ubud Post Office), Ubud, Mas, Gianyar 80571, Bali, Indonesia. Tel. (0361) 976324 / 978963. www.balibuddha.com

Kafe - A Taste of Healthy Living in Ubud

The fried foods that permeate my diet in Indonesia has left me craving something healthy and fresh. Ubud is the center of culture and arts in Bali, a beautiful area with rice fields scattered through the traditional Balinese architecture and temples. It seems small, but it is really made up of fourteen villages with the focal point being Monkey Forst Road, Jalan Hanoman, and Jalan Raya Ubud. At an elevation of around 600 meters, it is cooler than the coastal towns, though attracting more of the rain. The relaxing ambiance of Ubud and the convenience of its amenities along with the assortment of shops, restaurants, cultural events, and arts makes it a bit of an expat magnet in Bali. The Zen-like nature and affinity to preserve what is there makes Kafe a natural fit in Central Ubud. It is a comfortable place to lounge around and spend the whole afternoon reading, working, using their wifi, meeting with friends, and relaxing. Kafe promotes a healthy lifestyle with its environmentally conscious policies choosing not to serve drinks with plastic straws, advocating Bali Storm Brewery local beers, using organic products, as well as hosting community-oriented events. The major attraction at Kafe is its cafe culture and delicious, healthy vegetarian (and non-vegetarian) cuisine.


The food at Kafe is fresh and it does not make you feel guilty in the least for making your order (unless that is in excess). Some of the portions seemed unfairly small, especially compared to the price of a bigger meal you can get at a local warung. My first meal there was off the "Bowl Food" section of their menu (not listed online) which was a bowl of lentils and rice with broccoli and cauliflower florets flavored with curry spices, which made the dish a deep gold color. It came with a side of yogurt and the contrast between cool and warm made the eating experience very interesting. The Banana Spice Smoothie with hazelnut and nutmeg (21,000Rp) complimented the meal well, though the texture of the smoothie was very thin, giving the impression only a few spoonfuls of banana were actually in the smoothie. I also tried the Vegetarian Lumpia (23,000Rp) with tofu, ginger, spinach and mushrooms served with lemongrass dipping sauce. There were only 2 lumpias on the well-presented plate and each disappeared in a few bites. I liked the meaty quality the mushroom brought to the filling chock full of vegetables. The Grilled Vegetable and Feta Sandwich (37,000Rp) served warm and open-faced came with fried cassava chips. The feta cheese on this sandwich was generously scooped on top mixed with sun-dried tomato and basil. The vegetables in the sandwich were a tower of zucchini, aubergine, tomato, onion, and leafy greens that hid the small piece of country bread underneath. The vegetables were not too oily and cooked all the way through. This sandwich was best eaten with a knife and fork.

The food, drink, ambiance, and philosophy of Kafe is one to experience whilst invigorating and re-energizing the spirit and body in Ubud.

Kafe. Kafe, next to Tegun Galeri, at Jalan Hanoman # 44B, Padang Tegal, Ubud, Bali, Indonesia. Tel. +62 361 7803802 or kafe@balispirit.com. www.balispirit.com/kafe.

Noodle Bull Revisited

With most expats still raving about Noodle Bull, the place deserved a second visit. It was a choice of ordering the same noodle soup again and seeing if it just happened to be that day's batch of broth. Fear still struck from the bland (and MSG-lacking) broth from the first visit, a soupless noodle dish was selected instead. The vegetarian sesame paste noodles were much more enjoyable than the noodles in beef soup. It came with julienned carrots, cucumber, and egg. You just mix everything up in the bowl. The combination was light, yet completely satisfying.


In addition to the sesame paste noodles, I tried the pork and beancurd side as well as their take on kimchi. The pork and beancurd side completed the depth of the meal, especially if you are hankering for something more substantial and meaty. The kimchi, however, did lack the extra spicy kick, but was a welcomed presence in central Shanghai were decent Korean food is scarce.

At least now I know one of my default options if I do happen to be coerced into going to Noodle Bull again. Maybe one day the broth will present itself as a better memory to erase the old one.

Noodle Bull. 1f3b, No.291 Fumin Road, Xuhui District, Shanghai, People’s Republic of China. 上海市徐匯區富民路291號悟錦世紀大樓1F3B

Golden Boy Pizza

After a couple pints at the local North Beach dive, Northstar Cafe, a friend points out a little pizza shop and says, "They have awesome pizza there, especially after a night of drinking." Outside on a early weekday evening, the queue extended about five deep all waiting for a large square slice (or entire pie). With local beer pumping in our blood, the smell was divine, but not for that night.

San Francisco is full of steep hills and all the going up and down makes thighs burn and stomachs rumble although benefitting your gluts. It's time for a mid-day snack and break before climbing Telegraph Hill to end a day of roaming that started at 08:00. The large sign pointing to Golden Boy Pizza is like a push from divinity telling you this is where you need to go. Taking a peek in the window, there are a few large, rectangular pies to entice the passerby. The crust looks thick and apparently is made of focaccia bread. The pizzas are loaded with toppings to match the girth of the crust.

From the till, the pesto vegetarian looks the best so I get a slice of that (US$3.50). Dinner is too close to get a more filling slice with meat. The server puts the slice in the oven to heat. It seems like most of the service is geared toward take away orders as there is not much space to dine in. My pesto vegetarian comes out hot and I am allowed to sprinkle as much oregano on it as I want (also parmesan cheese and pepper flakes are available) before the server wraps it up in paper. Consuming the slice will distract from the strenous uphill walk I am about to face. On closer inspection, there is a lovely layer of pesto with tomatoes, red onion, zucchini, mushrooms, and olives on top with the right amount of mozzarella. The vegetables are nicely roasted from the oven and not soggy. The paper was getting a little greasy, but at least not dripping in oil. It is decidedly a very California-influenced pizza, more Californian than classic Italian, but still looking really delicious and colorful. The first bite is vegetarian pizza joy. The crust was still crispy though thick, the pesto still present and not competing with either the crust and the toppings, and the vegetables tasted ripe and fresh. The slice is a bit on the heavy side and it was difficult to keep from flopping one way or another walking uphill. At least the paper managed to catch the toppings that fell off so not one shred of this pizza was left behind. The slice from Golden Boy is a great quick bite to walk away with.

Golden Boy Pizza. 542 Green Street, North Beach, San Francisco, CA 94133, United States. Telephone: +1.415.982.9738. Hours: Sunday-Thursday 11:30-23:30, Friday-Saturday 11:30-02:30. www.goldenboypizza.com

The Northstar Cafe. 1560 Powell Street (corner of Powell & Green), San Francisco, CA 94109, United States. Telephone: +1.415.397.0577. Hours: 13:00-02:00. Happy Hour: Monday-Friday 13:00-20:00. www.thenorthstarsf.com