Food creator shares 5 healthy meal recipes for 2 on a $75 budget

Food creator shares 5 healthy meal recipes for 2 on a  budget

Cooking healthy meals under a certain budget may seem daunting, but one food creator is sharing grocery lists, tips and recipes to make it a bit easier.

With $75 in hand for a trip to Trader Joe’s and five recipes at the ready, recipe developer and food blogger Jenn Lueke cooked up a new series on social media to help show home cooks how to make a handful of healthy meals for two people.

The food content creator of five years shared her full shopping list, additional best practices for your next trip to the store, plus five healthy recipe ideas with “Good Morning America,” below.

PHOTO: Jenn Lueke prepares recipes in her kitchen.

Jenn Lueke prepares recipes in her kitchen.

@jenneatsgoood

Lueke regularly concocts original recipes for her website goodeats and posts them on Instagram along with “little hacks” and more of her own personal health journey.

“I do a lot of like grocery haul type videos,” she said citing her trips to retailers that are familiar to home cooks, including Costco, Trader Joe’s, Whole Foods and more to show the prices of approachable products that are more accessible than niche influencer-backed wellness trends or products.

“Trying to show people how to eat healthy on a budget is kind of my main goal on my TikTok,” she continued. “It’s expensive to eat healthy. I think the reason people are really attracted to [my content] is they want to eat healthy, but they see a lot of influencers promoting such expensive products — and it’s really overwhelming. That’s kind of what prompted all of my healthy grocery hauls and then this series.”

She added, “I just love meal prep. It’s helped me a lot with getting healthier — being able to combine something that’s budget friendly, that you can like do with a busy schedule, you can reduce food waste, all those things check the boxes.”

For her latest series, Lueke chose to shop at Trader Joe’s because she said she finds their options to be “relatively budget friendly” especially for “produce and proteins.”

“You can shop anywhere you know you like, there’s nothing that’s brand specific,” she explained.

Best grocery tips from a recipe expert

PHOTO: Meal prepped vegetables for a week of healthy meals.

Meal prepped vegetables for a week of healthy meals.

@jenneatsgoood

Plan ahead

“I like to pick four or five meals that I’m going to cook for the week and then I make my list from there and try to see what I can use for multiple things,” Lueke suggested.

For example with produce, Lueke will look to use recipes that “use the same produce every day” or one ingredient in multiple ways. 

“If you really wanted to make a unique dinner every night and you didn’t plan it, you could easily spend $200 plus at the grocery store,” she said. “If you don’t plan it and you’re not having that overlap of spices and [condiments] and the proteins, you can easily rack up a huge grocery bill. It’s really about planning.”

Powerhouse ingredients that go a long way

Despite not using them in this recipe series, Lueke hailed eggs as a workhorse ingredient that can stretch to work in many meals and recipes.

Additionally, she said, “I always get chickpeas, coconut milk — it’s like a good paleo vegan option. I always get some kind of greens every week because you can freeze them and then add them to smoothies if you don’t use them — that kind of goes for all produce honestly, I always chop everything up, but if I don’t use it, I freeze it.”

Easy and versatile proteins for weeknight dinners

“I like to do like a ground chicken or ground turkey when I can. I like to do chicken thighs because they’re a little bit cheaper than chicken breasts,” she said. “[Opt] for those more affordable things [instead of] pre-cooked or pre-portioned things that just make it more expensive, because if you take a little bit of time to prep it, you’ll save like 50{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889}.”

Grocery list for five healthy meals on a $75 budget

Ingredients

1 1/2-2 pounds chicken breast

1 package Italian chicken sausage (5 sausages)

1 pound ground chicken

1 pound frozen shrimp

15-ounce can chickpeas

32 ounces chicken broth

1 jar creamy tahini

15-ounce can light coconut milk

1 jar tamari, coconut aminos, or soy sauce

1 package raw cashews

1 pound frozen cauliflower rice

1 large bag chopped kale

1 bag shredded carrots

1 jalapeño pepper

1 large cucumber

4 large sweet potatoes

2 broccoli heads

2 large yellow onions

1 garlic bulb

4-inch piece ginger root (can substitute with ground ginger)

6-8 green onions (1 bunch)

1 package baby bella mushrooms (about 14 mushrooms)

2 red bell peppers

Pantry items: Spices/sauces

Olive or avocado oil

Sesame oil

Rice vinegar

Honey or maple syrup

Salt & pepper

Garlic powder

Italian seasoning

Smoked paprika

Curry powder

Turmeric powder

Cumin

Ground ginger

Red pepper flakes

Once the shopping is complete, Lueke gets to work on prepping ingredients for the following five dishes. Here’s everything you need — and be sure to check out her corresponding Instagram posts for complete cooking instructions.

Meal 1: Ginger, Sweet Potato, & Kale Chicken Soup

PHOTO: Healthy chicken, veggie and ginger soup.

Healthy chicken, veggie and ginger soup.

@jenneatsgoood

Ingredients

2 tablespoons olive or avocado oil

1 1/2-2 pounds boneless chicken breast (for a vegetarian option, sub for cannellini beans)

1 large yellow onion, chopped

4 garlic cloves, minced

1 + 1/2-inch ginger root piece, minced

2 large sweet potatoes, cubed

1 teaspoon salt (plus more to taste)

1/2 teaspoon black pepper

1 teaspoon turmeric powder

4 cups chicken broth

3 cups fresh chopped kale

1/2 of one 15-ounce can light coconut milk

Meal 2: Curry Chicken Meatballs

PHOTO: Curry chicken meatballs with veggies.

Curry chicken meatballs with veggies.

@jenneatsgoood

Ingredients

2 tablespoons avocado or olive oil

3/4 large yellow onion, chopped

3 garlic cloves, minced

1 large sweet potato, cubed

1 red bell pepper, sliced

1/2 broccoli head, chopped

4 baby bella mushrooms, sliced

1 teaspoon salt, plus more to taste

1/2 teaspoon black pepper, plus more to taste

2 teaspoons curry powder

1 teaspoon turmeric

1 teaspoon cumin

3/4 teaspoon smoked paprika

1 tablespoon + 1 tablespoon ground ginger

1/2 of one 15-ounce can light coconut milk

1 pound ground chicken (for a vegetarian option, substitute baked tofu)

1 tablespoon tamari, coconut aminos, or soy sauce

4-6 green onions, chopped

sesame seed, for topping (optional)

Meal 3: Cauliflower Shrimp Fried Rice

PHOTO: Fried cauliflower rice with shrimp and green onions.

Fried cauliflower rice with shrimp and green onions.

@Jenneatsgoood

Ingredients

12-15 frozen shrimp (for a vegetarian option, substitute tofu)

2 tablespoons olive or avocado oil

1 teaspoon salt

1/2 teaspoon black pepper

1 teaspoon garlic powder

1 teaspoon smoked paprika

1-inch piece ginger root, minced

1/2 broccoli head, chopped

1/2 red bell pepper, chopped

4 baby bella mushrooms, chopped

1 jalapeno pepper, de-seeded and chopped

2/3 cup shredded carrots

2 green onions, chopped

1 pound frozen cauliflower rice

1/4 cup tamari, coconut aminos, or soy sauce

3/4 cup raw cashews

lime juice (optional) for serving

Meal 4: Chicken Sausage & Veggie Sheet Pan Dinner

PHOTO: A sheet pan dinner with chicken sausage and veggies.

A sheet pan dinner with chicken sausage and veggies.

@jenneatsgoood

Ingredients

1 large sweet potato, cubed

1/2 red bell pepper, sliced

1 broccoli head, chopped

6 baby bella mushrooms, sliced

1 package Italian chicken sausages (5 sausages) (for a vegetarian option, substitute veggie sausage)

2 tablespoons olive or avocado oil

1 teaspoon salt

1/2 teaspoon black pepper

1 tablespoon italian seasoning

2 teaspoons smoked paprika

2 teaspoons garlic powder

Meal 5: Crispy Chickpea Tahini Kale Salad

PHOTO: Kale salad with crispy chickpeas.

Kale salad with crispy chickpeas.

@jenneatsgoood

“I’m not a big salad person — and this one is like amazing,” she said of this dish for day five. “The dressing so good. It’s really simple and it holds up in the fridge for a long time. I absolutely love that and it’s a plant based option which a lot of people were asking about.”

Plus, she shared her secret for actually crispy chickpeas: “Cook them in the air fryer.”

“Wash off the chickpeas, pat them dry with a paper towel, season them with all the seasonings, toss it in some olive oil or avocado oil and then put it in the air fryer” lined with a piece of parchment paper, she suggested, “for 18 to 20 minutes.”

Ingredients

1 large cucumber, thinly sliced

2/3 cup creamy tahini

3 tablespoons sesame oil

2 tablespoons tamari, coconut aminos, or soy sauce

1 tablespoon rice vinegar

2 tablespoons honey or maple syrup

Salt, pepper, garlic powder and red pepper flakes to taste

3 cups fresh chopped kale

2 tablespoons + 1 tablespoon olive or avocado oil

2/3 cup shredded carrots

15-ounce can chickpeas, rinsed

1 teaspoon garlic powder

1 teaspoon smoked paprika

‘Gran Cocina Latina’ Review: An Homage to Food in Latin Life | Arts

‘Gran Cocina Latina’ Review: An Homage to Food in Latin Life | Arts

“When you go through this e book, you will take in my existence.”

“Gran Cocina Latina” is chef, historian, and writer Maricel E. Presilla’s magnum opus. Guiding her viewers as a result of 20 Latin American nations and hundreds of places to eat, chefs, house-cooks, vendors, and marketplaces, Presilla offers more than 500 recipes that encapsulate the flavors and approaches of Latin American cuisine. As chef and operator of restaurants Cucharamama, Zafra, and Ultramarinos in New Jersey, Presilla has stored a foot in the culinary earth while also publishing four previous collections of histories, life, and recipes of the Caribbean. Winner of the James Beard Awards for Cookbook of the Yr and International Cooking, “Gran Cocina Latina” is a testomony to Presilla’s thorough selection of Latin American food stuff, historical past, and existence as a result of cuisine.

Presilla’s recipes are immediate as she’s in a position to fulfill viewers of various ranges of knowledge in Latin American gastronomy. She guides visitors by recipes as fundamental as planning rice although highlighting its misleading simplicity. No matter if to get ready it as fluffy and al dente (like in Colombia), with raspa or cucayo crust (from Cuba and Colombia), or devoid of a gummy texture (disapprovingly known as api in Ecuador), the easy rice is as variable as the areas that use it.

The winner of the James Beard Award for Greatest Chef Mid-Atlantic Location in 2012 also demonstrates her culinary prowess as she distills some of Latin America’s most elaborate recipes into webpage-extended summaries. She steers the complex entire world of Mexican moles, walks curious viewers by way of fermenting Chilean chicha beer or Costa Rican vino de flor de Jamaica (or hibiscus wine), and dissects the infamously tricky dessert flan into digestible ways. The elements and measurements are explicitly very clear, and her instructions are elegantly concise as they maintain a constant syntactical flow throughout the ebook.

Presilla’s blend of literary design and style in “Gran Cocina” is as substantially a memoir of her everyday living in Cuba and travels by Latin The us as it is an informative cookbook. In the introduction to the assortment, Presilla confesses, “Writing this reserve is a way of acknowledging my expanding own id and the way I prepare dinner now.” She explores the complex identity that Latin People in america within the United States have — a duality of at the same time keeping two identities of currently being American and also Latin American that is only identified in the U.S. As a Cuban immigrant, she became obsessed with piecing alongside one another the “seductive smells and flavors of a dwelling, boiling cooking pot, its concealed possible to expose the earlier, existing, and future.” But, Presilla’s mission is to uncover the unifying features of Latin American cooking and the underlying unifying pieces, and honor the distinctions among respective cultures’ regular substances and methods of cooking.

“Gran Cocina Latina” is a testament to food’s ability to floor visitors in tradition and make connections throughout continents by sharing a meal at a dinner table. Presilla “honors her incredibly own account of how Latin American food stuff turned a core of my existence,” and navigates audience by a complicated historical and geographical knowledge of the unity and uniqueness of Latin delicacies.

“Two inspirations lie at the heart of this guide,” Priscilla clarifies: “To rejoice the amazing present instant of mixing that is developing a Latin American identity without boundaries in the United States, and to research diligently for what can be preserved of common and at times even historical methods […] My aim is to adapt and remodel the elemental natural beauty and tastes of Latin American cooking to the contemporary kitchen whilst respecting the food’s most important flavors, and to generate earthy, intensely flavored dishes that keep you achieving for additional.”

As a trained cultural anthropologist and holder of a PhD in Spanish Medieval History from New York University, Presilla’s broad know-how and tutorial analysis shines by means of her ethnographic narrative. Immediately after leaving Cuba in 1970, Presilla located curiosity in “understanding how Arabs, Jews, and Christians each contributed to the development of the Spanish character, society, and cuisine.” As her analysis became rooted in the liminality of the Latin American identity in the United States, Presilla “began to see what experienced built Latin The us the world’s very first and best laboratory of intercontinental culinary ‘fusion’.” As a result of “Gran Cocina Latina,” Presilla gives an encyclopedic assortment of flavors, elements, and cooking solutions. Her small glossary on the employs of a selection of peppers analyzes the evolution of Old and New World spices and she intentionally catalogs the array of cooking tools that populate classic Latin kitchens. Her recipes thoughtfully incorporate the origins of the dish — like her highlighting the Mayan importance of cohinita pibil — with her very own knowledge tasting and finding out about the recipes she provides.

Interwoven all through the reserve are fantastic visuals. Pictures couple Gentl and Hyers honor Presilla’s dishes in Vermeer-design and style portraiture. The images are clear, pure, and elegantly advanced, that includes innovative utilizes of mild and colour, since quite a few of Presilla’s dishes are accompanied by in depth illustrations. Presilla’s diction supplies an additional component of visualization as she gives vignettes about the dishes she shares. Her phase “Latin American Thanksgiving,” transports audience to evening meal with her spouse and children during her 1st Thanksgiving in the U.S., and her recipe for “Salt Cod Season” demonstrates the communal melancholy and exuberance of Holy 7 days.

As a piece of own narrative, continental memory, and almanac of elements and tactics, the size and depth of “Gran Cocina Latina” will make it a dense and thorough selection of practical experience. Nevertheless, this quantity of details could demonstrate to be tough for visitors to have interaction with. Though the recipes are complete and wide, merely skipping by way of the web pages to uncover what to make for evening meal loses sight of the text’s importance. Still, its 900 page depth is a complicated option for a everyday study.

Alternatively, “Gran Cocina” is a e book you return to during your life time, a staple for any kitchen area, and a sentimental tribute to Latine cultural id. If you’re looking for a simple cookbook with straightforward recipes, this might not be the read for you. But if you’d like to understand the Latin American food items scene and the origins of some of the most effectively-regarded worldwide flavors, this book can become a lighthouse.

—Staff author Julia Yanez can be arrived at at julia.yanez@thecrimson.com.

In Mexico, street food brings communities together

In Mexico, street food brings communities together

Tacos offered from baskets strapped onto the backs of bikes. Steaming sweet potatoes served very hot off the cart. These are just some of the sights and smells that shade Mexico’s vibrant street food stuff culture.

It is the casual, home made flavors that make food stuff stalls and road suppliers a mainstay of Mexican food items.

Why We Wrote This

Foods can be a terrific equalizer, irrespective of whether throughout town or throughout cultures. In Mexico, grabbing a speedy bite to try to eat from avenue suppliers is a lot more than a convenience. It’s a an act of communion.

Historians level to pre-Hispanic tianguis, or traveling marketplaces, as the root of customary street dining listed here. The custom was enriched at the convert of the 20th century when Mexicans flocked to cities for the duration of industrialization, and brought with them a demand for swift, inexpensive food – and flavors of the pueblos they remaining powering.

Right now, most Mexicans, regardless of financial usually means, can issue to a preferred taco counter or grilled-corn vendor. There is delight in dining alongside strangers amid the bustle of every day town lifetime.

Simply click on the “deep read” button higher than to examine the total picture essay.

Tacos sold from baskets strapped on to the backs of bikes and steaming sweet potatoes served hot off the cart make up some of the unique sights and smells of Mexico’s vibrant avenue meals lifestyle.

The country has acquired global interest for its fantastic dining in new several years, landing quite a few places to eat on The World’s 50 Finest Dining places record. And common Mexican delicacies – described not only for its iconic ingredients like heirloom corn, chiles, and beans, but also for the way in which the food items is grown – was included to the United Nations’ listing of intangible cultural heritage.

Despite this developing intercontinental attention, it’s the informal, selfmade flavors that make foodstuff stalls and road sellers a mainstay of Mexican meals.

Why We Wrote This

Food stuff can be a fantastic equalizer, whether or not throughout city or throughout cultures. In Mexico, grabbing a rapid chunk to eat from street vendors is additional than a benefit. It’s a an act of communion.

Historians point to pre-Hispanic tianguis, or touring markets, as the root of customary avenue eating below. The custom was enriched at the change of the 20th century when Mexicans flocked to towns throughout industrialization, and brought with them a demand for fast, cost-effective food items – and flavors of the pueblos they remaining driving.

These days, most Mexicans, irrespective of financial means, can position to a favored taco counter or grilled-corn seller. There is delight in dining alongside strangers amid the bustle of daily metropolis lifestyle.

Provecho!

Melanie Stetson Freeman/Personnel

A mariachi horn participant normally takes a split from doing in a cafe to purchase nuts from a vendor in Mineral de Pozos. The seller carries the tray with nuts and toppings, like warm sauces, on his head. He totes the folded stand over his arm from avenue to avenue.

Melanie Stetson Freeman/Workers

A girl serves prospects in the Mercado Hidalgo. Her stall specializes in roasted chicken.

Melanie Stetson Freeman/Team

Warm sauces are lined up at Mariscos Pancho’s stall in the Mercado Hidalgo in Guanajuato, Mexico.

Melanie Stetson Freeman/Staff

A male arranges churros – fried dough ordinarily dipped in sugar and cinnamon – in Mercado Hidalgo.

Melanie Stetson Freeman/Staff

Corn on the cob, recognised as elote, roasts on a grill in Mineral de Pozos, Mexico.

Melanie Stetson Freeman/Personnel

A vendor pauses involving shoppers at a seafood kiosk in the Mercado Hidalgo in Guanajuato, Mexico, Oct 2022. Mexico has a vibrant culture of street foodstuff.

4 of the Least Healthy Food Items You’ll Find at Costco

4 of the Least Healthy Food Items You’ll Find at Costco
Crosslegged woman eats takeout with chopsticks.

Picture supply: Getty Photos

You may possibly want to steer apparent of these.


Crucial details

  • Costco offers a large assortment of healthy food items, from lean meats to make.
  • Some of the goods you will find at Costco are the opposite of healthier.
  • If you might be seeing your diet plan, steer very clear of the bulk chips — and even Costco’s famed $1.50 incredibly hot canine and soda combo.

Regardless of whether you shop at Costco at the time a week or as soon as a thirty day period, you could possibly genuinely appreciate the savings your Costco membership buys you. And the good detail about Costco is that it gives a large vary of grocery items at extremely-reasonably priced price details.

Want a week’s supply of salad and fruit for your household? Costco’s received you included. You can also invest in lean meats and fish in bulk if you have a larger sized home to cook for.

But though Costco definitely stocks its share of healthy meals, some of its offerings are just about anything but. Listed here are some of the most unhealthy solutions you could be tempted to buy.

1. Yakisoba vegetable bowls

When you need to have a quick lunch that’s quick to transport to work and pop in the microwave, you might be tempted to purchase a bulk pack of Yakisoba vegetable bowls. But do not let the phrase “vegetable” trick you into pondering this is a health and fitness meals merchandise.

Every single bowl has 10 grams of excess fat. But that’s not the worst portion. A single bowl also consists of a whopping 1,160 milligrams of sodium, or 50{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of the advisable everyday price. Wowsa.

2. Kirkland Signature Butter Croissants

It is really hardly a magic formula that Costco’s contemporary bakery area just isn’t just loaded with well being foodstuff merchandise. But even though it may be noticeable that a large cheesecake or a muffin the measurement of your head just isn’t fantastic for you, Kirkland croissants might look to drop into a different class. Following all, they are not so big.

But actually, those croissants comprise 300 energy apiece, furthermore 17 grams of fat (22{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of the advised day by day benefit). And so although it could not be a challenge to indulge in a person on situation, you will want to be watchful when buying up a bulk pack, simply because this is not the form of food stuff merchandise you want to take in for breakfast each and every day. (Or instead, you may well want a day-to-day croissant, but your medical doctor may caution in opposition to it.)

3. Any bulk bag of chips

The chip aisle at Costco is loaded with bulk luggage of potato chips, tortilla chips, and snack mixes. And though you could possibly pledge to restrict on your own to a single serving each and every time you break into one of those luggage, odds are, you will not likely.

If you get a frequent-sized bag of chips at the supermarket — say, a single that comes with eight servings — you’re apt to discover if you take in 4 servings’ really worth in a one sitting, because you may have depleted 50 {d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} the bag. But when you might be purchasing a bag of chips with 22 servings, protecting any semblance of portion control can be tricky. So unless you might be web hosting a celebration, you might want to steer obvious of the Costco chip aisle.

As an example, Costco sells a massive bag of Chex Mix with 39 servings as for each its label. Just about every serving is made up of 130 energy, 3.5 grams of unwanted fat, and 230 milligrams of sodium, or 10{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of the recommended day by day benefit. So accidentally eating 4 servings could signify consuming 520 energy, 14 grams of body fat, and 40{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of your everyday sodium in 1 sitting down.

4. The $1.50 scorching puppy and soda combo

Costco has preserved its aggressive $1.50 selling price issue for its scorching pet dog and soda combo for several years — and it truly is pledged to continue to do so indefinitely. But when $1.50 is evidently a steal when it will come to lunch on the go, a scorching canine and soda combo is just about the most unhealthy matter you can place in your mouth.

First of all, very hot puppies are inclined to be loaded with fillers and sodium that could make even a healthful coronary heart race. And unless you might be ingesting eating plan soda with it, you might eat a day’s really worth of sugar alongside your emulsified meat trimmings and salt. In truth, a Costco foodstuff court docket very hot canine has 580 calories, and the complete calorie count from the combo could reach 850, dependent on the kind of soda you pick out and the volume of ice you fill your cup with.

Searching at Costco can outcome in a decreased credit score card tab than shopping at a standard grocery store. But if you load up on as well a lot of harmful merchandise and eat them often, what you conserve on meals, you could possibly invest extra on medical professional costs. So if you are likely to indulge in the things above, your ideal bet is almost certainly to do so in moderation.

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‘Food’s my love language’: the Palestinian Americans behind San Francisco’s renowned dining scene | Food

‘Food’s my love language’: the Palestinian Americans behind San Francisco’s renowned dining scene | Food

San Francisco’s Reem Assil is a new kind of restaurateur, fusing her work as a chef with activism. She says foods like manakeesh flatbreads she serves at her San Francisco restaurants help diners appreciate Palestinian culture and empathize with her people’s ongoing struggles. “I’m part of a new wave,” said Assil, who is easily the Bay Area’s most high profile Palestinian American food entrepreneur. But she’s not the only one.

If you take a 20-minute drive along South Van Ness Avenue, you can stop for a mint mojito coffee at Philz in Russian Hill, hit the Ike’s Sandwiches eight minutes away in Cathedral Hill for a Super Mario meatball sandwich and then pop into Bi-Rite Market in the Mission for some olive oil and salted caramel ice cream. But here’s something you probably didn’t know these beloved Bay Area chains have in common: they were all founded by Palestinian Americans.

grocery store interior
Inside the Divisadero branch of Bi-Rite. Photograph: Jen Fedrizzi

Most of these entrepreneurs came to San Francisco in the period from the late 1940s to 1960s, when Israeli military forces expelled hundreds of thousands of Palestinians from their homes in the West Bank and East Jerusalem. The relatively warm climate attracted Arab immigrants. In those days, Americans didn’t know hummus from a hammam, so they opened shops selling groceries, later expanding into coffee, sandwiches, ice cream and breakfast foods.

Assil said she was grateful to the people who came before her: “There’s a real subculture of young Palestinians who grew up in the stores and watched the entrepreneurship of their parents.”


Jamal Shamieh, who grew up working in his family’s market, was one of them. Geneva Super Mini Mart sold eggs, milk, cigarettes, and newspapers. Jamal, known as Jimmy, and his siblings worked there every day: after school, after dinner, and on weekends. “The whole family understood that we had to work hard to make it in America,” he said. “They were hard lessons working very long hours.”

Mini markets did much more than provide recent immigrants a way to make a living, said Ramzi Salti, a lecturer in Arabic at Stanford University. Whether in the Sunset, the Mission, or Castro neighborhoods of San Francisco, these stores were a California version of the baqalah, a vital part of Arab culture. “Those are traditional stores in the Arab world and they tend to be a hub for the community,” said Salti, who hosts the Arabology podcast and blog. “You go in to buy milk and you end up in a conversation.”

The Arab community in the Bay Area is estimated at 200,000, according to the Arab Resource & Organizing Center.

Shamieh eventually earned an MBA and in 2010, he and his family launched Cream, a small chain dishing up made-to-order cookie ice cream sandwiches.

Hospitality through food has always been central to Arab and Palestinian culture, says Salti. For Palestinians living in the US, cuisine has become a meaningful way to introduce others to their culture. “They take pride in the food of their ancestors, even if they don’t live in their ancestral lands any more,” said Salti. “Passing it from one generation to the other is an essential part of Palestinian identity.”

The third season of the culinary documentary Migrant Kitchen explored how Assil of Reem’s California is bringing Arab street food like the manou’che flatbread, chicken musakhan with caramelized onions and sumac, and the sweet cheese dessert knafeh to a broader audience.

Reem Assil and Wendy Giron prepare food at Reem’s California.
Reem Assil and Wendy Giron prepare food at Reem’s California. Photograph: San Francisco Chronicle/Hearst Newspapers/Getty Images

Growing up in suburban Boston, Assil knew her maternal grandfather had lost his wealth in Gaza in the 1967 Israeli invasion. He started over in Lebanon and again had his property confiscated when civil war broke out. “People who’ve been at war and displaced, they have this … amazing and incredible will to build up from scratch,” she said. “It’s just like survival. And you could say that about a lot of immigrant groups.”

Assil worked as an organizer and activist, but, as she details in her acclaimed book Arabiyya, she became burnt out. “Food became my love language and also my tool for change,” Assil said. Her colorful restaurants in the San Francisco Ferry Building and the Mission reflect her heritage and the neighborhood’s Latino roots. Assil, who describes herself as an entrepreneur and activist, is turning the restaurant into a worker-owned cooperative.

As a boy, Ike Shehadeh, founder of Ike’s Love & Sandwiches, remembers his parents talking and laughing with friends late into the night over Turkish coffee and mint tea. His drink was milky mint tea with rosewater.

He was five when his mother taught him how to make sandwiches. She cooked three traditional meals daily and didn’t believe in all-day dining. But Shehadeh was a hungry kid who liked snacks. He’d toast bread and mix different jarred condiments to keep his sandwiches juicy. His garlicky Dirty Sauce and spicy names like Ménage a Trois make Ike’s Sandwiches stand out. Today, Ike’s has 80+ locations across the western US.

Shehadeh says it never occurred to him to make Palestinian dishes when he launched in 2007. “I wouldn’t go make some hummus and falafel because my mom made that,” he said with a laugh. Still, his rose iced tea and lemonade are a nod to beloved flavors.

His parents, a former professor turned market owner and stay-at-home mom, taught him important lessons that made Ike’s Sandwiches successful. “I learned to show up to work every single day whatever is going on in the world. I learned that from my father in the market business,” he said. And his mom, who didn’t speak much English, taught him to be brave. “Being uncomfortable, being in a new place … and not letting that faze me,” he says. “I used to do it and figure it out along the way.”

As seen in the Netflix series Mo, meeting over coffee to discuss news and politics is part of daily life for many Palestinians, both in Ramallah and the US. In late-70s San Francisco, the universal love of coffee meant every Palestinian market owner sold it for 70 cents a cup. It brewed all day and was muddy and bitter by the afternoon.

That’s where Phil Jaber, founder of Philz Coffee, saw an opportunity. He started making drip coffee fresh by the cup and creating international bean blends. According to the Philz Coffee website, Jaber moved his kitchen table into his market at 3101 24th Street and launched Philz Coffee in 2003.

A Philz Coffee in San Francisco.
A Philz Coffee in San Francisco. Photograph: Directphoto Collection/Alamy

People loved the fresh grinds, careful attention to each cup of coffee, and original drinks like the chocolaty mocha tesora or the mint mojito, served sweet and creamy. The chain has expanded nationally with close to 70 locations across California, Chicago, and metropolitan Washington DC. When Philz closed a 2016 funding round, bringing its total investment to $75 million, the company was valued at $100m to 500m, according to Crunchbase.


Sam Mogannam was six when he started helping his father Ned and his uncle Jack at Bi-Rite, the little market on 18th Street that the brothers bought in 1964. Over the years, Mogannam learned about life and people, watching neighbors come and go, find partners and start families, and share their lives with his family.

Creating community through food still informs how Mogannam runs his business, including Bi-Rite Creamery and markets, which recently announced a third location. “It’s all about hospitality, when you’re able to make people feel welcome and create a public space where your neighbor would come in and be a part of your daily life,” Mogannam says.

man poses in front of store
Sam Mogannam at Bi-Rite. Photograph: Courtesy Bi-Rite Market

The 2010 documentary Corner Store explores the Arab market’s significance through the story of Yousef, a Palestinian man who works in a corner grocery for 10 years to bring his family to the US. But when he returns to Palestine, he realizes his new community in San Francisco has changed him.

After this first wave of Palestinian immigrants found success in starter businesses, they expanded into other ventures. “Those small stores served their purpose for that group,” Nader Mike Musleh said. “Property values went up like crazy, they naturally migrated to the suburbs, and they’ve become a part of American culture.” His father, Naseef “Nick” Musleh, bought a deli when his family moved to San Francisco in 1979, expanding into real estate investment and restaurants a decade later.

Naseef Musleh’s most influential venture may be the Pork Store Cafe, a Haight Street institution he opened with his sister Nadia. She ran the grill, serving omelets, griddled hash browns, and salty humor in a classic diner setting.

Growing up in a family of store owners and entrepreneurs, their cousin Nimr Musleh says he didn’t consider another career. He and his brother Omar own Flipside Burger near Oakland’s Lake Merritt, plus Main Squeeze juice bars in Oakland and Alameda. “Most of us were in groceries and we ended up in restaurants,” said Musleh. “You are what your father was.”

Nick Musleh sent his sons Mike and Nabiel to college and bankrolled their large DJ dance parties at the Warfield and Bill Graham Civic Auditorium. They went on to become nightlife pioneers and owners of Harlot nightclub. Nabiel Musleh sits on the San Francisco Arts Commission while Mike Musleh is an attorney and real estate investor. Running the Pork Store Cafe keeps him connected to his family’s roots.

woman smiles in front of restaurant
Chef Mona Leena Michael at Lulu. Photograph: Will Blunt

Meanwhile, Musleh’s cousin Mona Leena Michael represents a new generation of Palestinian American food entrepreneurs. The first thing she remembers doing in the home kitchen is helping her mother pull parsley leaves to make tabouleh. Michael studied speech pathology but wasn’t excited about grad school. Instead, she started her restaurant career, spending 12 years working as a barista, opening a wine bar with her cousin Mike at the French-California restaurant Jardiniere and running the kitchen at Dyafa before opening her bustling cafe Lulu in Berkeley.

Every weekend, crowds flock to her Insta-worthy dining room with pink and green fig wallpaper, glittery floors, and a pink neon sign for her fresh, inventive menu. Dishes range from buttery biscuits and harissa lamb breakfast sandwiches to pita salads with fried chicken and a generous brunch mezze platter with eggs in labneh, mini manou’che, bright green falafel, lamb-topped hummus and sprays of champagne grapes. She calls her menu Californian with Palestinian influences. “I didn’t think doing the purest Palestinian restaurant would do all that work justice, and it was very limiting,” she said. “This is my soul food.”

GrowPods Provide Self-Sufficiency with a Robust, Dependable Supply of Healthy Food Year-Round

GrowPods Provide Self-Sufficiency with a Robust, Dependable Supply of Healthy Food Year-Round

 “Farm-to-table” is out. “Grow Your Own” is the most recent craze in foods.

CORONA, Calif., Jan. 26, 2023 /PRNewswire/ — Superior Container Technologies, Inc (Ticker: ACTX), explained that  GrowPods – the firm’s special Controlled Environment Farms, provide a way to seize the up coming huge developments in sustainability, wholesome consuming, and self-sufficiency.

In accordance to the Wall Road Journal, chefs are redefining “farm-to-desk” by overseeing the rising them selves. By utilizing large-tech, effortless-to-run hydroponic increasing units like GrowPods, persons can now expand their possess leafy greens and sure fruits and vegetables.

GrowPods benefit from an highly developed hydroponic system. This gardening approach makes use of nutrient-rich h2o as an alternative of soil to improve vegetation. This method involves fewer house and h2o, and typically offers more substantial yields than classic soil-primarily based agriculture.

Owing to improvements in automation, these days you will not have to have to be a scientist or a farmer to expand a bumper crop of fruits and greens. In the last handful of decades, providers like ACTX have modernized the processes to mechanically command all facets of the expansion cycle, such as lighting and feeding, and even will talk with you by way of Wi-Fi-enabled applications. 

The gains to developing your own food items are massive. Historically grown foodstuff can be whole of pesticides, herbicides, and pathogens from farm operate-off, and it is also almost usually grown for its means to face up to the rigors of a lengthy distribution procedure, and not for characteristics these types of as taste or dietary worth.

GrowPods enable you to grow leafy greens and greens that are absolutely free of pesticides, pathogens, and chemical substances. Food items can be picked at prime nutritional worth and served straight away, for an knowledge that is better than “farm-to-table.”

Expanding your individual meals also will increase self-sufficiency. The pandemic showed us that our nation’s food stuff chain is damaged. Practically two years later, it can be nevertheless difficult to come across some items at the regional Kroger, and it’s not scarce to discover aisles empty for just one explanation or another.

Nowadays, the grow-your-individual-food movement is starting to be much more well-liked. Due to solution shortages and a drive to have more healthy food stuff, persons are becoming more fascinated in becoming self-adequate, and growing their individual fruits and veggies in a sustainable manner.

Ron Finley of the Ron Finley Challenge, suggests “Growing your very own food is like printing your possess income.” His group is instructing communities how to completely transform foods deserts into food items sanctuaries. He said increasing your very own food stuff is just not just about a backyard garden, “it can be about liberty.”

GrowPods give folks, local community teams, and corporations the ability to grow their personal food items that is risk-free, healthy, and even improved than organic and natural.

For information and facts on GrowPods, contact ACTX at: (951) 381-2555 or visit: www.AdvancedContainerTechnologies.com

Ahead-Looking Statements

This launch is made up of ahead-searching statements built beneath the “risk-free harbor” provisions of U.S. Securities Functions. Forward-Hunting Statements involve challenges and uncertainties, and precise success can vary. Viewers are cautioned not to place undue reliance on ahead-wanting statements. ACTX undertakes no obligation to update data in this launch apart from as needed.

Supply Highly developed Container Technologies, Inc.