October 17, 2011

Monday Swap it Up #2

Well, here it is, we’ve got ourselves a weekly thing. Here’s Swap Number Two:

Add beans to your salad instead of chicken.

I don’t know about you, but if I see one more skinless, boneless chicken breast I just might lose it. Both chicken and beans provides protein, B vitamins and iron, but beans add fiber, antioxidants, calcium (!), and other minerals too. For fewer calories and less money.

Canned beans are fine, just rinse them off before using them. They will keep in a ziploc or bowl in the fridge for several days at least. One can usually makes about three salads for me. Here’s how I do it:

Quick salad:

Greens – romaine, baby spinach, arugula, mixed greens, whatever you’ve got

Cherry tomatoes – no chopping required – or dice up a regular tomato

Goat cheese or feta – just crumble a spoon or two

Nuts – unsalted taste best in salad, use whatever you have, almonds, pecans, walnuts, etc.

Veggies – whatever you’ve got, like broccoli slaw or grated carrots

Cannellini beans

Oil and vinegar dressing, I like balsamic (2 Tbs.) and olive oil (3 Tbs.) with salt and pepper – makes enough for 3 salads

Easy, filling and really good.

Taco Salad:

Greens, crunchy ones like romaine work best here

Cherry tomatoes, onions, peppers – you can use pico de gallo from the deli section if you like

Diced avocado – 1/4 per person

Kidney, black or pinto beans (refried works too – sounds crazy but the creamy texture is good)

Pepitas – raw pumpkin seeds – about 1-2 Tbs. per person

Salsa or oil and vinegar dressing – lime juice (2Tbs.) and canola or olive oil (3 Tbs) with salt and pepper – enough for 3 salads

Roasted Vegetable Salad:

Leftover roast vegetables (onions, peppers, zucchini, eggplant, squash, tomatoes, etc.) or ratatoulli

Cannellini or Garbanzo beans

Feta cheese or goat cheese, about 1 Tbs. crumbled on top

Add some of the balsamic dressing above if the salad is dry

I roast extra veggies just to have this for lunch the next day

You will be full, satisfied and healthy with these salads. And have some extra money in your pocket.

If you want to cook dried beans, they are even cheaper and will taste exactly the way you like. Soak them in water and some salt the night before, then drain the water and give them  a quick rinse. Put into the pot, cover with water, add a bay leaf and and simmer until tender. Add salt and any seasonings you like about halfway through. The beans will keep, either in the broth or drained and in a ziploc baggie, about a week in the fridge. To find heirloom beans and great recipes, check out Rancho Gordo. They rock.

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October 10, 2011

Monday Swap it Up #1

A friend who is very smart said to me the other day: “If you did a weekly switch this for a healthier that type of post, I’d be all over it.” So the Monday Swap it Up was born – although it was hoping for a jazzier name.

We’ll start with the one you hear lot: swap sweet potatoes or yams for regular white potatoes. Yes, the humble yam is getting the glorious first spot. I do love me a good sweet potato. In fact, you could call me a Sweet Potato Queen if you like, although its not official.

Anyway, this is a great swap. Sweet potatoes and yams don’t raise your blood sugar as much as regular potatoes do. They are great sources of vitamin A, vitamin C, and antioxidants like Beta Carotene, along with wonderful fiber. And they are delicious, even without the marshmallows. Seriously, they really are. The lighter colored ones are similar to Yukon Golds in color and texture, and can fool those people who think they don’t like sweet potatoes. I pulled this over on my grandfather last year, and was not the least bit sorry when he had seconds.

The deal is, sweets or yams have more moisture than a regular Russet or red potato, and you need to cook them a little differently to get the results you want. This is the part they don’t tell you in those cute magazine articles. Store sweet potatoes and yams in the pantry where they can get some air and be in the dark, they will turn mealy in the fridge.

Baked Sweet Potatoes or Yams:

1. Line your pan with foil – you will thank me later

2. Heat oven to 400 F, a little hotter than with a regular potato

3. Scrub your spuds, then prick all over with a fork, and rub them with a little oil – canola or olive, doesn’t matter

4. Bake for about 44 – 50 minutes, they are done when a knife slips in and out easily

5. Cut an “X” in the top and push in the ends, they will open like a regular potato and be fluffy

Season to taste with salt, pepper and butter (a little goes a long way)

Roasted Sweet Potatoes or Yams:

1. Brush sheet pan or pans, depending on how many potatoes you are roasting, with canola oil (you can also use a paper towel to spread the oil, about 1/2 to 1 teaspoon per sheet pan

2. Preheat oven with sheet pans inside to 400 F – hot pans make a crisper crust on the potatoes; if you forget, they will still be delicious just not as crispy on the outside

3. Scrub potatoes and slice into wedges, about 8 per potato

4. Toss potatoes with a Tablespoon of oil, salt and pepper (I like kosher or sea salt for this)

5. Place on preheated pans and roast until potatoes are golden brown, about 30 minutes, turning them over about halfway through (sometimes I skip turning them over, but they are better when you do)

If you are short on time, or just want some basic fries, the frozen sweet potato fries are great – make them in the oven using the directions on the bag, I usually find they need an extra few minutes to get as crispy as we like them in our house.

Mashed Sweet Potatoes or Yams:

For 4 servings, 2 pounds of potatoes

1. Scrub, peel and chop the potatoes into 1/2 inch dice (approximately, I’ve never actually measured a dice in my life)

2. Add potatoes to 2 Tbs. milk (1/2 and 1/2 or cream if you are having company) and 2-4 Tbs. butter, 1/2 tsp salt and a teaspoon of brown sugar in a medium saucepan (you should have 2-3 layers of potatoes in the pan).

3. Cook over low heat for about 40 minutes, until the potatoes are fork-tender

4. Mash in the pan, adding salt and pepper to taste

Trust me, this is one swap you won’t be sorry you made.

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July 1, 2011

Tomato and Watermelon Salad

In the spirit of Independence Day, here is a fabulous salad that will make you most popular at your next potluck. Yes, it seems strange to put tomatoes and watermelon together, but the result is divine. And full of lycopene, which will protect your skin from all that summer sun. ;) It is also gluten-free, dairy-free, egg-free and very friendly to the waistline.

It originally came from Alex Guarnaschelli on the Food Network, and I just changed it up a bit to make it the way I like. And to make it a little easier since I am awfully lazy during the summer.

Here’s how to make it:

Dressing

1 Tablespoon lemon juice (I add about 1/2 a lemon’s worth)

2 Tablespoons balsamic vinegar

1/3 – 1/2 cup olive oil – depends on how much juice came out of the lemon, taste to see what you like

Salt and pepper

Makes enough dressing to serve about 8 people

Salad:

About 2/3 tomatoes to 1/3 watermelon, enough to fill your salad bowl

A few strawberries if there are still any good ones at the market

2-3 Tablespoons of fresh basil; you can use 1 Tbs of fresh tarragon if you prefer

1-2 tsp of sugar

 

1. Mix lemon juice and vinegar, whisk in olive oil and season with a little salt and pepper, set aside

2. Chop large tomatoes into bite-size pieces, halve cherry or grape tomatoes, and place them all on a sheet pan cut side up

3. Sprinkle the tomatoes with some salt, pepper and sugar (taste to see how much sugar they need), then drizzle with a little dressing – do not refrigerate if you can help it

4. Cut the watermelon into bite-size pieces and put into the refrigerator to stay cold – you want the cold watermelon to contrast with the room-temp tomatoes

5. Chop the strawberries, if using, into small pieces and slice the basil into thin ribbons

6. Just before serving, mix the tomatoes, watermelon, strawberries and basil together and toss (gently) with enough dressing to lightly coat it all

7. Enjoy and accept all the compliments coming your way

This salad isn’t really a make-ahead one, but you can have the dressing ready and the ingredients chopped early and just toss at the last minute. Optional add-ins would be some feta or goat cheese and pistachios.

Here’s the link to the original: Tomato and Watermelon Salad by Alex Guarnaschelli. All of her recipes I’ve made so far have turned out fantastic; and while many are indulgent, some are healthy without trying to be (that just happens to be how they taste the most delicious.) Any cookbooks in the works, Alex?

Have a safe and delicious Holiday, everyone!

 

 

 

 

 

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April 12, 2011

How to cook greens 1

Swiss chard in my garden

Hello all. We are in the middle of summer planting here, and I am looking at my fabulous Swiss chard plants from last year which are still going strong. This green is so easy to grow, looks great in the garden, and produces all year long here in Southern California. Even if you live in a cold place, you’ll get good greens all through the late Spring, Summer and Fall. The tops of beets are also delicious on their own, and of course spinach is always a winner. These tender greens can be eaten raw in a salad, let them sit in the dressing for a little bit to slightly wilt, or you can cook them like this:

Ingredients to serve 2 people:

1 generous Tbs. Olive oil

1 clove of garlic, smashed and peeled

1 pound tender greens, such as spinach, Swiss chard, beet greens and escarole; thick stems removed (if you are using chard, dice the stems and saute them in the oil before adding the greens – they are delightfully crunchy and beautifully hued)

Juice from ½ a lemon

Salt and pepper

  1. Heat oil in a large, deep skillet over medium heat
  2. Add garlic, and let it get just golden
  3. Remove garlic clove with a slotted spoon or tongs, discard
  4. Add greens to skillet, toss with tongs to coat with the oil
  5. Saute greens until wilted, when done take off the heat and add lemon juice
  6. Salt and pepper to taste

 

My favorite additions:

  1. About ¼ tsp red pepper flakes, added to the oil with the garlic (leave them in)
  2. A chopped shallot or small onion, added after you remove the garlic, let it get translucent then add greens
  3. A slice of chopped bacon or pancetta, brown in the oil before adding the garlic

You can also add anything chopped tomatoes, garbanzo or cannellini beans, olives or a tapenade, or chopped nuts.

Cooked greens are delicious on their own, and add body and flavor to soups, stews, whole grains and egg dishes. They are full of vitamins (Bs, C, E, K, folic acid, carotenes) and minerals including iron, potassium and calcium. Not to mention fiber and antioxidants. In fact, they are some of the most potent cancer fighters in the grocery store. All for about 40 calories a cup (cooked).

I can’t go more than a few days without some good dark, leafy greens – you’ll start to love them soon too. Nothing like food that loves you back!

Click here for a pdf printable version of this recipe.

 

 

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October 11, 2010

Research made cows happy

We finally have some real answers to how the Atkins-style high animal protein/low carb diets effect our health in the long term. This took so long because, unfortunately, to find out how diets effect  our health 20 years down the road, we actually have to wait 20 years for the study to be finished. I’m sure some hotshot young scientist will find a way around that soon, for now we have to do this the old-fashioned way.

This research was published in the September 7 issue of Annals of Internal Medicine. Catchy title, huh? (Yes, I have a preteen in the house.) Anyway, two large studies, spanning from 20 to 26 years and including both men and women, came to the same conclusion:

Animal-based, low-carbohydrate diets were associated with a 23% increased risk of death from all causes, a 14% increased risk of death from cardiovascular causes, and a 28% higher risk of death from cancer. Yikes.

Happy cows, indeed. Not to mention the happy pigs. And some sad carnivores. I think that is why these studies did not get more attention in the mainstream press – we all want to think we can have bacon every day and still be healthy. ;)

Now, for the sunny side:

Diets that were high in plant proteins, such as those found in nuts, seeds, beans, vegetables and soy but still defined as “low-carb” were associated with a 20% reduction in all cause mortality, and 23% reduced rate of death from cardiovascular causes.

This kind of low-carb is really low-sugar, low refined, processed grains carbs. Not low veggies, fruit and reasonable amounts of whole grain carbs.

Over 120,000 people were included in these studies, and all were free of heart disease, diabetes and cancer at the start of the study. Information about their diets was gathered, analyzed and put into a category of high carb, low carb/animal protein based, or low-carb/vegetable protein based. Results for the higher-carb diets will hopefully be published soon. They had a slightly lower rate of all-cause mortality, but I need more details.

One important thing to remember: when these researchers use the term “low-carb” they mean carbs from added sugars, high-fructose corn syrup, refined white flour, etc. They look at percentage of calories from each category (carb, protein, fat) rather than the total amount of food. Since vegetables have so few calories, even eating a lot of them makes up a smaller percentage of the total calories consumed. So while called “low carb,” this diet pattern really does consist of a lot of what we would call “carbs.” Pastry, on the other hand, can become a large percentage of total calories consumed pretty quickly.

A diet low in refined carbs with most of the protein coming from plant sources, and thus a lot of the fat coming from plant sources, can look a lot like the super-healthful Mediterranean Diet. Or the super-healthful Okinawa/Japanese diet.

I will go into more detail on how to eat this way in my next post. For now, try a vegetarian meal this week, using lentils or beans for protein. Cows everywhere will thank you.

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August 26, 2010

Green tea magic

I was looking through an old (February, 2010) issue of the Journal of the American College of Nutrition and found  an article I had marked to read “later.” And yes, miracle of miracles, “later” actually came.  See what good things can come from finding an excuse not to mop the floor?

Anyway, this research study is too good not to share. Green tea can help us lose weight and improve our blood cholesterol levels. Yes, on its own, without diet or exercise. This study was one of three that have shown this wonderful property of green tea. Hooray for a drink with superpowers. No wonder it has its own ceremony.

Here’s me getting all sciency on this for you:

While the study was small (35 people), those who drank 4 cups of green tea per day lost on average 5.5 pounds more than the placebo group in eight weeks, and those who took green tea supplements lost an average of 4.2 lbs. more than the placebo group. Weight loss for the placebo group was not significant. The subjects in the study were clinically obese; if you only want to lose a few pounds your results might not be as dramatic. But hey, for something so easy to do, a boost of a couple pounds lost is great.

The tea used in this study was Bigelow Decaffeinated Green Tea; four bags were steeped in four cups of boiled water for 10 minutes (I know, don’t tell any of your English friends!) – no sugar or milk was added to the tea, artificial sweetener was used by each participant as they desired. Each person in the green tea group had four eight-ounce cups each day, two in the morning and two in the afternoon (6-8 hours later). One large mug usually holds 12 ounces, so a cup with a warm-up is a good amount.

The extract supplements used were made by Solaray, and contained 230 mg of EGCG in each capsule (the bottle says 250 mg, but the lab says 230 mg). Each person in the supplement group took two capsules total each day, spaced 6-8 hours apart, for a total of 460 mg of EGCG and 870 mg of total catechins (another superpower weapon) per day. Bigelow tea is available at most supermarkets and Solaray supplements are available at most health food stores and natural grocery stores. Both are available online here (Amazon gives me a small thank you if you purchase through these links):Bigelow Green Tea

Solaray Green Tea Extract

The people (I think participant sounds kind of creepy) in this study were instructed to not change their diet or exercise habits during the eight weeks. Permission not to diet or exercise, and they probably got paid a little somethin-somethin. I know, how do we sign up for this? Other studies that included dietary modification and exercise along with green tea showed even more benefits. Those studies lasted an average of 12 weeks.

So there you go, as close to a magic potion as we have gotten so far when it comes to weight loss and health. Many researchers think green tea consumption is the reason breast cancer is so rare in Japan (along with their love of vegetables and fruit), and the compounds in green tea have been shown to have many anti-cancer properties. There really is no down side that we know of right now to drinking reasonable amounts of green tea. See, superpowers.

If drinking four cups of tea does not fit into your daily routine, the capsules are a great alternative. The results weren’t quite as impressive, but then again, no one had to boil water or dirty a cup. The bottom line for me is that I now drink a lot of green tea and have started taking capsules as well.

It seems 1.3 billion Chinese people can’t be wrong, after all…

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April 22, 2010

Five ways yoga helped me lose weight

I am not a runner, or a swimmer, or a dancer, or anything remotely related to those -ers. Yet, I am fit and it is because of yoga (although I am still waiting for my regular butt to be transformed into a fabulous yoga butt.) Here are the five ways yoga helped me lose weight and keeps me strong:

  1. Yoga turns off the “flight or fight” state of my brain, where nutrients and calories are stored for future use; and turns on the “rest and repair” signals, which use those stored nutrients to heal my body, make new necessary cells, and keep things running smoothly. I can’t be pumping fight-or-flight cortisol into your body and do yoga at the same time because I will fall down. So will you.
  2. Yoga keeps me in the present moment. Most emotional eating (the main reason many of us gain weight) is the result of worry, or a story I am telling myself about the future or the past. When I stay in the present moment, I realize that everything is actually fine, right now in this moment. And then the anxiety, which was all in my mind anyway, vanishes and I no longer feel the need to numb my anxiety with food. And if I am anywhere other than the present moment when practicing yoga, I will fall down. And so will you.
  3. Yoga makes me strong and flexible. The yoga poses, and linking them in a vinyasa sequence (also called Power Yoga) uses my body weight to make me stronger. Yoga also makes me flexible. When I am strong and flexible I move a lot more and ache a lot less. This keeps me busy, burns calories, and distracts me from eating out of boredom, then having to take a nap.
  4. When I practice yoga I feel like an athlete. And when I feel like an athlete I act like an athlete. Eating healthy food, getting enough rest, taking my vitamins and fish oil are all things athletes do for themselves. And all of them keep me at a healthy weight.
  5. The first lesson of yoga is non-violence, which is pretty much always a good policy. I have not studied much of the spiritual aspects of yoga, but I know this one. And it starts with no violence against myself, physical or mental. The way to become our best selves is through gentle self-talk, kindness to ourselves, and taking small steps each day to get us where we want to go. Those of you who have worked with me personally know that there is no place for violence against the self in my programs.

As I sit here with my computer, writing for this little blog that I love, and glowing with post-yoga peace (oh, lets face it, I am glowing with sweat), I hope that the good I have gotten from yoga will inspire you to give it a try.

There are good beginner videos available from Yoga Journal.com and Gaiam.com. I will put up links on my Favorites page for you, once I figure out how to do that.

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April 13, 2010

Magic Bean Soup

Well, I’ve promised recipes that are easy, healthy and especially delicious, and will bring you at least one each week. So this week I am writing about my love for this bean soup. Now, there are a lot of bean soups I like, but this is the one I crave most often. It starts with a base soup, which makes enough for at least two meals, and you can add different things to make each meal its own. That is what makes this soup magical. I SO love having some of this soup in the freezer.

I have adapted this recipe from Lidia Bastianich’s fabulous cookbook, Lidia’s Family Table.

You start with a pound of dried cannellini beans. I order the ones from Rancho Gordo since they are the most delicious I’ve found ( I buy a bunch of beans from them at one time since the shipping is the same and the beans last a while in the pantry). You can also use white kidney beans or nave beans if that’s all you can find – they will taste fine but the texture will not be as creamy.

Soak the beans overnight: check the beans for any stray stones, put in a deep bowl with enough cold water to cover by at least an inch. Add two tablespoons of salt to the water and swish it around to dissolve.

To cook the soup: drain the beans, add to a big, heavy pot (a stockpot type) with about 4 quarts of water. Drop in two bay leaves, a few sprigs of thyme, and a tablespoon of olive oil. Bring the beans to a boil and simmer for an hour with the lid just a little ajar. Stir every now and then to keep the beans from sticking to the bottom.

At this point the soup won’t look very good, but don’t despair. Now add 2 teaspoons of salt, some pepper, and a piece or two of parmesan cheese rind. I keep the rinds in the freezer just for making soup and long-simmered sauces – just wash them off and they go right in the pot, completely edible and delicious. If you don’t have any rinds handy, the soup will still be delicious. Just add more parmesan when serving. Continue to simmer with the lid off, until the beans are creamy and the soup is the texture you like.

When the soup is almost there, make the soffrito. Pour about 1/4 cup olive oil into a skillet over medium-high heat, add six cloves of chopped garlic and 1/2 tsp. of red pepper flakes (this amount will not make it spicy, just tasty – adjust to your taste). When the garlic is sizzling and fragrant, add a ladle full of the soup broth and let them bubble together in the skillet for a minute or two, then add it all to the soup. The starch from the beans will help emulsify the flavored oil throughout the soup. Let it simmer for a few minutes, then remove the bay leaves and thyme stems.

Now the base is done! At this point I ladle half of the soup into a bowl to cool and then put it in the freezer to save for another day. There are many ways to complete this soup. My favorite is with zuccini, shrimp and spinach. I chop up about 3 zuchinis and simmer with the soup for about 20 minutes, until tender. Then I add two handfulls of baby spinach leaves per person and let that wilt into the soup. At this point turn off the heat, add 1/2 pound of small shrimp (or shrimp cut into bite-size pieces) and let the heat from the soup cook the shrimp. Top with grated parmesan and a little more olive oil, and you have a satisfying meal.

This soup is so good – filling and comforting it just feeds the soul. Some toasted ciabatta bread is great alongside.

Other finishes could be leftover roasted vegetables such as red peppers, onions, eggplant – just add them instead of the zuchini and shrimp and simmer together for a few minutes to warm the vegetables through. You could add some delicious Spring vegetables such as asparagus, peas, and baby carrots. Cook them with the soffrito and then simmer in the soup until tender. Oh, and you can finish with some crispy proscuitto or bacon if you like.

Your imagination is the only limit to this fabulous soup. In fact, I think I’ll put some beans on to soak tonight….

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March 25, 2010

My secret skinny weapons

Due to my recent love affair with Trader Joe’s Organic Blue Corn Tortilla Chips I find myself needing to lose a few pounds. Swimsuit season is coming fast, and here in Southern California there is no escape. I don’t like to think of a “diet” as much as a balance adjustment. I am too short to tip that scale (haha) towards fried corn chips doused in salt. So, sadly, they will have to go away for a while. Here is what will take their place and bring skinny back.

  1. Lentil soup: this is my go-to lunch for those times when I don’t have time, energy, or patience to cut a salad. Add a squeeze of lemon juice (a great Greek trick for making things taste fresh), and a handful of baby spinach (tons of nutrients for about 10 calories), and I have a satisfying lunch that won’t add to my thighs.
  2. Pepperidge Farm 100 Calorie Milano packs: these are smaller versions of the real deal. They taste good and satisfy my sweet tooth without doing any real damage.
  3. Diamond Almonds 100 Calorie Cocoa Almonds: healthy almonds in a cocoa coating – chocolate and nuts without guilt. And they keep me full for a while.
  4. Salad with beans: lots of greens, veggies, and beans for protein means I stay full for a small amount of calories. Just rinse canned beans, add about 1/3 – 1/2 cup to the salad, and put the rest in the fridge for the next day. Kidney or black beans for a Mexican salad, canellini beans for an Italian salad, Garbanzo beans for a Greek salad, you get the idea. As many veggies as you can get into the bowl, with beans, and some healthy fat like a vinegarette, a little avocado or feta cheese, and you are good to go.
  5. Flax meal: add a tablespoon to your cereal or yogurt in the morning and the fiber will keep you full for an extra hour or two. Keep it in the fridge for freshness. The taste and texture are neutral, you won’t even really know its there until you realize you missed your usual snack time because you forgot.
  6. Apple and peanut butter: this seems high-calorie, but it keeps me full for such a long time that it ends up being a bargain. Just 1 Tbs. of peanut butter takes care of a whole apple, and the creaminess makes me feel indulgent.
  7. Iced tea: I make the Paradise tea (in the yellow triangle box) and get good flavor without any of the sweeteners or junk that’s in diet soda. Along with a little shot of caffeine to keep me going. Not after 3pm, though – getting enough sleep is essential to taking weight off.

Well, there you go. Some of my tried-and-true secrets for staying out of my fat pants. I’ll fill you in on even more as we get closer to summer. Oh, and my lazy sauce technique is also a secret (well, not anymore) weapon – a satisfying meal made mostly of veggies. See the post for details.

What are your secret weapons? Want more of this? Let me know and I am happy to divulge more tricks of the trade.

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