Archive for January, 2009
I’m all about making my life easier amidst all the chaos and going-ons that New York throws my way 25 hours a day. And sometimes that means making my meals in bulk. Now, I know that may sound less than gourmet, but it helps me keep my budget– and diet– in check. One of the best ways to keep tabs on your nutritional intake is by knowing the ingredients that make up your meals. But more importantly, sometimes the simple, home cooked meals can be the most satisfying. Be proud of your kitchen creations!
Today, I thought I’d share one of my own creations with you.
The base for this pilaf-like salad is quinoa (pronounced KEEN-wah), which happens to be a personal favorite of mine. This nutty grain is a great source of complete protein, essential amino acids and calcium, and can easily work its way into any meal as a great substitute for cereals or wheats. It’s high in fiber and gluten-free which also makes it easy to digest. The Incas didn’t call it the “mother of all grains” for nothing.
To prepare the quinoa, rinse one cup and combine with two cups water in a small pot. Heat, uncovered, and bring to a boil (this takes 3-5 minutes). Once the water is boiling, cover and simmer for 10-12 minutes, or until the water has evaporated and the quinoa is light and fluffy. For this recipe, let it cool in fridge for at least an hour before using.
Ingredients
- 1 1/2 cups cooked quinoa, chilled (see directions above)
- 1/2 cup of halved cherry tomatoes
- 2 tbsp pine nuts
- 2 tbsp capers
- 1/2 small red onion, thinly sliced (about 1/3 cup, chopped)
- 1/2 tbsp Herbes de Provence (or other seasoning of choice)
- 1 tbsp olive oil
- 1/2 lemon (to squeeze out the juice)
Combine all dry ingredients, along with the chilled quinoa, in a large bowl. Mix thoroughly and dress with olive oil and fresh lemon juice. You may use more or less of each ingredient to your liking- get creative! Another suggestion would be to add a bit of feta cheese, though I don’t think it’s necessary.
This should provide you with 2-3 servings and makes an excellent meal even 2-3 days later. Enjoy!
January 27th, 2009
When I was growing up my mom would bake a fresh batch of cookies every week. I would come home from school and find a mass of gooey, chocolate-chip cookies spread over the kitchen counters. So tempting. So vulnerable.
Then mom said “no.” Wait-what?! “No?” Hmph, I’ll show you.. (I would threaten in my head) My palms would get sweaty, my mind would race, my eyes darting from side to side…
Five cookies later (each consumed in one or two bites while hovering about the corner of the kitchen) I didn’t feel so great. I couldn’t even recall the best part- the taste! I was so busy feeding my craving - one that was only intensified by being told no - that I forgot to actually enjoy the cookies (plural). Not such a great idea. Maybe my mom knew what was good for me after all.
To this day, I don’t like to be told “no,” and no one can tell me what I can or cannot eat. (if they do I’ll prove them wrong by eating FIVE TIMES the amount I would have otherwise eaten) I’ve tried to tell myself no, but that’s asking for trouble. It’s like this: you’re told you can’t do something, so you’re gonna do it. And if you’re told you can’t do something because xyz will happen, then depending on how much you want that something, xyz may not be so bad. (I am a master of rationalization)
Instead, I try to remind myself of how I will feel without indulging in that office party cupcake. And chances are, I’ll feel fine. I might even feel better! I think of how much time and effort I spend on taking care of my body and eating right, and I remind myself of the way I feel when I overindulge. I try to deconstruct my craving and think of how I can best satisfy it without binging on empty calories that will only make me feel worse.
Easier said than done, I know. Self-control can be a tricky thing. But as you’re reaching for that bag of chips, or whatever it may be, just stop and think about it for a minute. Consider your choice and just be conscious of what you’re putting into your body. And when you do give in- don’t feel guilty about it. Instead, eat it slowly and appreciate every bite.
My favorite indulgence these days is a bar of Green & Black’s organic dark chocolate (70%). It took me many, many years to appreciate good dark chocolate, and it’s amazing how a little bit of this stuff will go a long way. The best part is that I still feel good afteward.
I’ve learned to indulge and say yes to my cravings, and by doing so- I lose the guilt. And you know what? Now I can actually remember the taste when I’m done.
January 22nd, 2009
I am a creature of habit (as they say) so my west coast routines are easily interrupted as a result of living in a city with four seasons- whether it’s the rotating wardrobe, my heat/cold tolerance, or what’s for dinner. And I just don’t mean light salads in the summer and hearty soups in the winter, I mean the change in produce at my local grocery store. It’s clear we’re transitioning into autumn when the price of blueberries suddenly sky rocket. Next time, rather than sigh and grudgingly reach toward the less-than-ripe, overpriced plastic basket of the blueberries flown in from Argentina (which is what I might normally do), try to explore the fruits and vegetable that are in season. These foods will be more plentiful and riper than the exotic their counterparts, and quite possibly cheaper given there’s a better chance the produce was grown locally.
As we transition from one season to the next, our bodies stay busy adjusting to outside elements non-stop. Produce works in the same way: when it’s warm out, fruits - and especially berries - grow in abundance. Consumed, fruits help to naturally cool our bodies. Same goes for the winter picks: hearty, root-like veggies, like beets and radishes, help our bodies to stay warm as we store appropriate fats (good fats!) and oils.
Since I prefer to focus on vegetables for the colder seasons, below is a list of those that are in season for the fall and winter and are likely to be stocked in most bodegas or grocery stores.
- Kale
- Leeks
- Radicchio
- Bok Choy
- Swiss Chard
- Radishes
- Winter Squash (butternut is my favorites)
- Beets
- Sweet Potatoes
This isn’t to say I don’t eat fruit in the winter, though I try to limit myself to tangerines and bananas. Grapefruit is also a great wintertime fruit.
I encourage you to break out of your fruit and vegetable routine and sample the stuff nature intended for our bodies to eat based on the time of year. Sure, it is convenient to have the option of buying frozen and imported produce year-round - and don’t get me wrong, my freezer is never without a bag of frozen peas (it just so happens to be a favorite snack of mine). But the next time you’re wandering the produce isle, get a little adventurous and pick up something fresh and new.
For a great way to incorporate seasonal veggies into your everyday cooking, try one of my favorite recipes below. Give it a try, let me know what you think!
January 16th, 2009
Here’s a recipe I recently discovered from Whole Foods and can’t get enough of- Roasted Butternut Squash with Sage and Cranberries. If you want to make it more of a main attraction, throw in some cooked quinoa- it makes enough leftovers for a few lunches and doesn’t lose it’s taste. (I can vouch for this)
Ingredients
1 medium butternut squash
4 tablespoons olive oil, divided
Sea salt and ground pepper
2 medium onions
2 tablespoons chopped sage
4 tablespoons dried cranberries or cherries
Note: I also add a few splashes of pure maple syrup to the squash for a sweeter taste
Preheat oven to 375°F.
Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons of the olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.
Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries.
January 16th, 2009
Somewhere between the naiveté of my teenage years and early adulthood, I came across the realization that I could not, in fact, eat whatever I wanted. It was a rather gruesome discovery witnessed by only myself in a mirror one day.
I considered myself relatively healthy: I grew up in a soda-free home eating whole grains and balanced meals, but my picky palate and insatiable sweet tooth were a force to be reckoned with. In college I dined on such specialties as Kraft Macaroni & Cheese (the faithful blue box), quarts of fat-free frozen yogurt, and lunches of bagels and cheetos. I knew something needed to change.
I spent the following two years digging into the baffling world of nutrition. Confused and overwhelmed, I read every article I could find on the topic- but what was best for me? Where would I begin, and would it be painful? At first, nutrition labels became my guide. My meals consisted of calories and ingredients- sustenance was the calculated byproduct. It was a rather complex equation, but it was for a good cause. After all, I was on a mission: I was going to be healthy. (But by what definition?)
Throughout my tumultuous journey I never once stopped to think about my body and what it desired in order to function properly. I was overriding the system with numbers and facts. In my mind there was no other option- I was to be healthy (and that meant skinny). I was simply following the rules. I did what I thought was right; what the collective ‘experts’ suggested one should do. I ran a mile every morning, practiced Pilates, and swam thousands of miles a day. I was probably a little bit obsessed.
It wasn’t long until I broke down. Physically, emotionally. All along I had been feeding my obsession, not my body. It took some time to let go of the idea that green peas should be measured out and that a protein shake was a suitable meal. For once in my life, I began to truly enjoy food. And it felt good.
Fast-forward five years. Though life has taken me through a few twists and turns I am now in tune with my body more than ever. What an amazing feeling it is to nourish myself with rich, leafy greens and natural, whole grains. Now I find that feasting on a quality, home-cooked meal is often times more satisfying than eating out. Then there’s the unspeakable thrill from polishing off a fresh batch of cookies. I know that one, too. I struggle.
My next phase in all this is to get a better understanding of the connection between my intake and my body, my mind, and my energy. I need to be held accountable for what I choose to eat. I need to first consider what it is I am feeding my body and how it will benefit me.
That’s where ‘the whole nut’ comes into play. It’s about understanding what’s best for you and your body. It’s about appreciating whole, healthy foods and the countless benefits of eating right. But it isn’t just about losing a few pounds- it’s about balance, prevention and mental wellness.
I love food, but I also love to feel good about what I’m eating. So I’m taking responsibility for my own well-being, and I want to encourage you to do the same. I will share with you what I know, what works for me, and what I discover as I study as a holistic health counselor. We can learn together. Because when we take care of our bodies, our bodies take care of us. It’s that simple.
Welcome to the whole nut.
January 11th, 2009
