Sweet Potatoes – Numero Uno over Potatoes!

How many pesticides do you consume in a day? If you eat potatoes, instead of sweet potatoes, you chomp on lots more of these nasty chemicals. In fact potatoes contain so many pesticides (the EPA lists 90 for spuds) that removal of the skin, where the contaminants mostly hang out, is recommended. In an EWG list of the “Dirty Dozen” vegetables and fruits MOST contaminated with pesticides, potatoes come in at number 11.  In a superior list of the “Clean 15” LEAST contaminated veggies and fruits, sweet potatoes are at number 14.

On top of this, guess which one of the two veggies ranks number one in the nutrition department?  Yep, sweet potatoes. Based on a system of points given by CSPI for dietary fiber, natural sugars, complex carbohydrates, protein, vitamins and minerals and after deducting points for fat content, sodium and cholesterol, sweet potatoes score a whopping 184 points. This is FULL 100 points over the next nutritious vegetable, making sweet potatoes the undisputed Ruler of the healthful vegetable kingdom.

A 6-oz. sweet potato contains 214 calories.  With its’ super high nutrient value, it’s considered a beneficial substitute for starches and carbs and is recommended in three popular diets: the Atkins, Sugar Busters and South Beach Diets.

And when it come to comparing the taste of the two veggies, a baked sweet potato is delicious on its’ own, unlike a potato that cries out for the oomph and extra flavor of high calorie butter or sour cream.

Though potatoes in big sacks do have the edge on lower cost, the two root vegetables are pretty budget friendly.

Traveling both sweet and savory routes, cooked sweet potatoes also star in far more versatile dishes than potatoes. In the Epicurious recipe collection below, the Roasted Spiced Chicken with Cinnamon- and Honey-Glazed Sweet Potatoes sounds like a flavorful combo. Ditto for Roasted Sweet Potatoes and Onions with Rosemary and Parmesan. In the Atlantic’s 9 Sweet Potato Recipes, Sweet Potato Fries (actually baked) with Thyme, Parsley, and Garlic could be a winner for both meals and snacks. Among the yummy Sweet Potato Dessert Recipes are some pies that make my mouth water. Though I have been hearing about their luscious appeal for ages, I still have never tasted a sweet potato pie — an oversight I hope soon to correct.

Moving to NYC: Plum Job, Tiny Salary and a Flasher

Moving to NYC: Plum Job, Tiny Salary and a Flasher

When I first moved to New York City I had a job at Harper’s Bazaar that paid a salary in the pitiful peanut range.  But thanks to miniscule living expenses, I had plenty of cash to splash around on eating out, weekend trips and all around fun stuff. I shared the rent on a two room, kitchen-in-the-living-room, fourth floor walk-up apartment with two, sometimes three, roommates in Greenwich Village.

So stoked was I about landing a plum job and finally moving to the big city that I slept every night without complaint on a rickety cot beneath a window with a wide open shade.  With the torpid heat that summer, we only pulled down the bedroom window shade when dressing.  We had no air conditioner and the coolest spots in the apartment were at the windows.  But sitting in a window seat facing the street had turned into a tricky proposition.  Directly across the street from us lived a pale, shadowy, hard-to-guess-age-guy who rarely left his small one room. Dressed in frowsy, shapeless old shorts, he always seemed to be fluttering around his windows so I thought of him as Moth-man. He had taken an acute interest in our apartment to the tune of flashing one of my roommates when she had been home alone. Not wanting a repeat performance in my memory bank, I rarely looked in his sleazy direction.

With everyone in the apartment now pretending he didn’t exist, the flasher, bereft of attention, started printing poster board signs with juvenile salutations and his phone number and flapping them in our direction. Still new to the city and all its dazzling enticements, my roommates and I barely noticed, rating him pretty much at the bottom of our interests.

That changed, however, when we arrived home one evening and discovered he had crossed the street, entered our locked lobby without a key and somehow got a note into our mailbox. On it was his name, phone number and a super-sleazo invitation to get together. Now having entered Creepy-land, we called the police. That night two amiable young detectives showed up and informed us that there was nothing they could do unless he was caught committing some unlawful act. As for the flashing — they needed witnesses for an arrest. Perhaps, they suggested he could be enticed into flashing while they were there. Our most outgoing roommate jumped right in and offered to stage the scene.  A few minutes later, she strolled into the bedroom and started opening drawers and removing clothes from the closet as though preparing to undress, leaving the shade wide open to give Moth-man an unobstructed view. With the detectives hiding below the windows, my other roommate and I checked Moth-man’s reaction out of the corners of our eyes. Though clearly interested, he made no move suggestive or otherwise. As a further enticement, the detective suggested our femme fatal remove her shirt. Which she did. Still no action from across the street. Then, for the first time that summer, as though somehow alerted the police were watching him, Moth-man suddenly pulled his window shades down.

On their way out, the detectives said they were going to pay him a quick visit on their way downtown. Conveniently for us, Moth-man hadn’t lowered his window shades all the way down so we had a ringside seat of his bare white legs nonchalantly walking across his room to answer the detective’s knock at his door.  Four trousered legs advanced into the room as Moth-man’s legs, stiff and tense, suddenly backed quickly away. We couldn’t see anyone’s face nor hear what the detectives were saying, but whatever they were saying was causing Moth-man’s movements to get jerkier and more agitated by the second.

A few minutes later the detective’s legs vanished from the room. Almost immediately the shades were slammed down all the way and the room went dark. The next day when we got home from work and looked across the street, Moth-man’s room was empty. We never saw him again.

Have you also had an offbeat first apartment situation?  I’d love to hear about it.

Shampoo Your Hands – Spare Your Cash

You can’t wash your hands with anything cheaper than bar soap. But ick – that slimy soap scum floating in the soap dish. If you’re a clean freak and get some kind of kick out of removing that scum on a daily basis, then okay – stick with your bar soap. If, however, household cleaning of any sort is something you endeavor to do as little as possible, consider instead washing your hands with an inexpensive – and much neater – alternative. Shampoo!

In place of far more costly liquid hand soap, I’ve been washing my hands with shampoo for years now. And if you buy 15 or 16 ounces of shampoo on sale for less than a dollar, as I always do, you’ll be paying less than half the price of liquid hand soap.

The other plus along with saving money is the great selection of fragrances. Partial to coconut, I also like aloe and almond. I was surprised to discover that shampoo is easy on the skin too. Normally I buy a moisturizing shampoo, both for my scalp and mitts. This seems to contain just enough moisturizer to keep my hands from drying out, yet not so much it leaves them feeling sticky.

Shampoo also appears to cleanse hands every bit as thoroughly as soap. And, living in New York City with its’ over the top energy and who knows how many strains of world class germs and oddball bacteria lurking on every block, bus and subway, I wash my hands a lot. So far, nothing I have heard or read contradicts shampoo’s effectiveness at removing these big city germs.

To those who claim washing hands with anti-bacterial soap is superior for removing bacteria, I’ve heard Dr. Oz (an Oprah favorite) claim that isn’t so. Our bodies are covered, he said, with good and bad bacteria and the anti-bacterial soap unfortunately removes all the good bacteria with the bad. And we need that good bacteria to constantly battle the bad.

So spritz some nice smelling shampoo into your hands and give it a lather. Your nose, good bacteria and piggy bank will thank you.

Scouting the Thrifts for Gems

Scouting the Thrifts for Gems

When I was a fashion illustrator, one of my models, looking as usual like a million bucks, told me that she usually shopped for clothes in thrift shops. With that knockout recommendation, I finally ventured into a Goodwill thrift store in my neighborhood, plucked a navy blue Christian Dior blazer with a $6.00 price tag off a jam packed clothes rack and silently yelled “WOW”!

Shown here are some of the goodies I have unearthed in thrift shops over the years — some brand new, some barely used:

  • Bracelets fashioned of vary-colored twisted metals – more refined versions of bracelets I saw in African markets. $2.00 each.
  • One of three different Portuguese hand painted dishes that hang on my kitchen wall. $3.00.
  • White cotton shower curtain sprinkled with multi-colored flowers in original package. $4.00.
  • A box of coasters From the Museum of Metropolitan Art – a steal at a tiny fraction of their original cost.

At neighborhood thrift shops I have also been lucky to find:

  • A blazing red Bognor ski jacket that kept me toasty warm against the iciest winds on walks around the reservoir. $8.00.
  • Glass candlesticks embedded with hand blown teardrops: $6.00 each.
  • A lush, black cashmere tunic cardigan $8.00.
  • A weightless Natori caftan, perfect for travel. $6.00.
  • Designer silk scarves for a fraction of their original cost.
  • A Kenneth J. Lane gold and enamel bracelet for a few dollars.
  • And most recently an Armani jacket for a big splurge of $25.
  • Plus a zillion books and music CD’s and movie cassettes. Each costing a greenback or two.

Also a fan of thrifts, my sister made a great catch recently. Spotting a dull, blackened bracelet in a pile of costume jewelry, she looked on the inside and found the silver mark, “72.5” that she suspected might be there. It meant the bracelet contained 72.5% of silver. Once the ancient tarnish was removed, she had a glowing silver bracelet for the princely sum of $1.00.

I usually come up with my biggest hauls on Thursday and Friday nights, before the weekend hoards gallop in. And gallop in they do. These are the no-fooling-around Saturday-day-off-from-work shoppers determined to wrestle fashionable wardrobe bargains from their working sisters.

If you’re furnishing your first home or apartment on a budget, be sure to check out the thrifts before dropping your cash at full price stores. You may hit the jackpot with needed kitchenware, furniture, rugs, prints and posters and small appliances.

Keep in mind that not all visits will be successful. Sometimes you’ll walk away with a basket full of bargain goodies and sometimes you may not spot a single thing of interest. Thrifts feature an enormous variety of stuff to zip through, with quality ranging from dreary to dreamy. You need a speedy search technique to cover everything. Not places to linger, thrifts are places to zip in and zip out, hopefully carrying away some exciting gems found hidden in the jumble.

Storage for Pennies

Let’s say your wallet contains a meager collection of moola. And you live in a smallish apartment or house that others call “cozy”. Or you have limited storage space—as in zero. And you need to store some items that absolutely cannot be squeezed into already jam packed cabinets, shelves, closets, under-bed-spaces and every other possible nook and cranny. Forget storage containers. Not enough floor space. Forget additional shelves. Not enough wall space. Forget cartons. Too depressing–plus too Collyer brothers (if you don’t know who they are and you’re a bona fide member of the pack-rat kingdom, better read up on them before it’s too late).

Enter king size bags…Not the gray plastic, bursting at the seams variety rolled around in shopping carts by the homeless. And not the big brown kind toted home with groceries. No, I’m talking about large, king size gift bags–bags constructed of strong, heavy weight paper in graphic patterns and fresh colors.

The large gift bag I have in my bathroom contains bottles, extra combs, toothbrushes, toiletry travel containers, surplus cosmetics and items I’m not too thrilled to have on display. It fits perfectly into a narrow little corner floor space that could have been designed for it. With its clean, upbeat design, it visually lights up that area. For practicality and a neat look, I snipped off the carrying cords and closed the bag top with clips.

My kitchen gift bag (containing a super duper size package of paper napkins, paper plates and cups) is filled to overflowing, but since it’s on top of a tall cabinet, no one can see all the items jammed inside and sticking out the top. Sandwiched between the wall and glass jars, not enough of the bag is visible to make it particularly noticeable.

I found these gift bags at the dollar store. At a buck a shot for a storage container, they are a great buy. And they’re practical too. Their glossy, heavy weight surfaces make them easy to dust and wipe with damp cloths. And when they wear out, all it takes is a single dollar to cart home another change of pace design.

The strong graphic designs that I prefer seem to be produced mostly in China. With so many of that country’s factories closing left and right these days, especially the ones catering to overseas exports, I’m keeping my fingers crossed that the manufacturers producing these tough, good looking bags keep on humming.

More inexpensive storage ideas: Straw Basket Storage in the Bathroom. And another great Dollar Store find: Cape Cod Memories in a Dollar Jar.

Cheap Rich Proteins

Cheap Rich Proteins

With meat prices rising and bank balances hanging out in the sub-basement, some less costly protein substitutions are definitely in order. Here are four talented proteins that are super cheap, super rich in nutritional value and–equally appealing–super fast to get to the table. They are canned salmon, eggs, beans and peanuts.

I have always loved eggs and pretty much ignored their bad cholesterol rap. Mainly because I just couldn’t believe such a perfect whole food package untainted by preservatives or additives could be bad for you. And sure enough, recent studies show that eggs have been tarnished with an undeserved bad cholesterol label. Officially, they are again healthy for us.

They are also one of the least expensive proteins. Not to mention one of the most versatile. A snap to put together (always good), what’s more delicious and vitamin packed than a fluffy omelet sautéed with veggies. And what protein travels better than hard-boiled eggs in their shells or in egg salad sandwiches. And what protein better serves dieters than eggs, of which two equal a petite 136 calories. (They are one of my 20 Low Cost Slimming Snacks).

The second cheap-rich protein is canned salmon, which can’t be beat for simplicity. A couple of turns of the can opener. Then plop! Into a bowl. Then, if it’s my kitchen, it’s combined into one of two complete-meal salads. Either a room temperature pasta salad with fresh vegetables, black olives and vinaigrette dressing. Or a big green salad spiked with tomatoes, peppers, cucumbers and capers.

Four ounces of salmon pack a whopping 58% of daily protein requirements, plus an over the top 102% of daily vitamin D needs. Salmon is also chock full of omega 3 fatty acids, also present in fish oil capsules, those little items so often extolled as primo health supplements.

Another good thing about canned salmon is that it’s wild. It’s not raised on farms. Listing only two label ingredients-pink salmon and salt — the salmon I buy is caught in Alaskan waters. A refreshing thought.

With beans you have two choices. The more expensive canned or cheaper dried beans, which require soaking and longer cooking times. Happily, there’s little difference between nutritional content. Beans are rich in both fiber and antioxidant compounds. The darker the bean, the more nutritious. When combined with whole-wheat pasta or brown rice, they provide proteins comparable to meat and dairy foods without the latter’s high calories or saturated fats.

For a one-two-three, soul-satisfying meal (especially on chilly nights) I make up a big batch of soup that hits all the high nutritional notes. First, sauté some onion and garlic, then throw in chicken stock, canned beans (unrinsed–more flavor), canned tomatoes, a medley of thawed frozen vegetables, and a little pasta broken into fast-cooking bits to add a little more oomph. Add bay leaves plus a ton of thyme, basil, and oregano. Serve topped with a snowfall of Romano cheese and you have a great meal all in one pot, with plenty left over for additional meals.

And, of course, I also toss beans (rinsed this time) into complete-meal salads.

And now we come to peanuts, which are not nuts at all. They are in the legume family, their siblings being peas, lentils and beans. Another not well known fact about them: they are as rich in antioxidants as blackberries and strawberries.

In shells or roasted, they make healthy nibbles. And when you’re starving and must eat now, slap together that perennial favorite, a peanut butter and jelly sandwich. Substituting bananas for jelly ups the nutrition content, cuts the calories and delivers a healthy shot of potassium. In place of bananas with peanut butter, you could also try honey, chopped apple or pear.

So give your wallets a break, your taste buds a treat and serve this protein packed quartet. Bon appetit!