Archive for July, 2009
I don’t think I’ve always enjoyed food like I do now. Somewhere in my early 20’s my taste buds must have grown up, and one major contributor to this may have been the time I spent living in Rome. On my first visit I instantaneously fell in love with ancient ruins, the rich history and the open culture–but the cuisine is what really kept me coming back for more. I don’t care what the French say, Italy has the best cuisine, hands down (so maybe I’m a little biased). But how can you argue a plate of warm, handmade pasta, doused in rich, creamy sauce and smothered with truffles? You can’t. Or at least, I couldn’t.
Once I made the Eternal City my home, I knew I couldn’t indulge on a daily basis (try as I did). I began to seek out healthy options in the Italian cuisine: the fresh and abundant produce, the simple ingredients, and the rich grains (not just pasta!). While my preferred fettuccine al tartufo may not be the best for me, it was definitely a tasty treat on many occasions. I mean, you’ve got to live a little, right? Discovering healthier Italian dishes helped me balance out my diet and appreciate the simple pleasures. Sure, maybe it was followed by gelato on many occasions, but I picked my battles. Point is, there are healthy alternatives out there! You just have to find them.
As a good alternative to durum wheat pasta, Italians use farro, a whole grain made popular in Mediterranian regions long ago. In fact, the complex carbohydrate has been a part of the Roman diet since the late Empire (Ezekiel even mentions it in the Bible). Thanks to recent interest in whole grains, farro is making a comeback with special attention thanks to the fact that it is unhybridized, and easy to grow organically. It has a rich, nutty flavor and is often ground up and used to make many pastas and breads, providing a healthy but tasty white pasta alternative (my dear expert friend, Bianca, tells me that ancient Romans practiced a wedding rite called “cumfarreatio,” in which the new couple would share a piece of bread made from farro).
Rich in fiber and vitamin E, the ancient grain contains antioxidants and minerals such as calcium, potassium and magnesium, which help support the immune system and regulate blood sugar levels. It does contain gluten, although thanks to the fragile molecules that today’s wheat lacks, it’s easier on the digestive system (meaning: eases IBS symptoms!). Farro can be used in a variety of dishes, and in fact it’s often compared to spelt. But in the way of pasta, farro pasta can increase your bran consumption ten-fold. And protein? Plenty. What’s not to love?
Bianca was also kind enough to offer up one of her favorite Italian dishes using farro pasta and simple ingredients for a healthier pasta dish (she also sent me an amazing zuppa di farro recipe for when the weather gets chilly). Farro pasta can be found in most specialty stores, and depending on the shape, most hail from Abruzzo (a region along the eastern coast known for their high grade pasta).
Ingredients
200g (or 7oz) farro pasta (Bianca recommends using spaghetti di farro, but my local specialty store was out, so I used linguine)
Sea salt
2 Tablespoons olive oil
2 Tablespoons water
1 Small yellow onion, chopped (I used a cippolini onion)
4 Large zucchini, chopped
Pint of cherry tomatoes, halved
Instructions
In a large sauce pan, combine the olive oil and water over medium heat, and add a pinch of salt. Let it heat up for a moment, then add in the chopped onion. Let it begin to simmer for about three minutes. Next, add in the chopped zucchini, stir, and cook for about 10 minutes. Then add the halved cherry tomatoes, cover, and cook on medium-low heat for another 10 minutes.
Meanwhile, bring a pot of water to boil and cook the pasta according to the directions on the box. I always cut it short by a minute or two to keep it al dente.
Once the pasta is cooked to your liking, strain, and place in a large serving dish. Mix in the contents from the large sauce pan, and you’re ready to serve. I topped my servings with a bit of fresh parmiggiano. È finito! Pasta di farro con zucchine e ciliegini per due.
I love finding ways to enjoy meals that can otherwise seem unhealthy (perfect example: pasta), because it helps me to feel balanced for those times when I do indulge in the not-so-healthy. It’s also about giving yourself more options- healthy eating doesn’t have to be restricted to a bland salad or tasteless “diet-approved” meals.
Healthy eating is really about maintaining a balance and enjoying real foods that keep you feeling great inside and out. So eat your (farro) pasta and enjoy it.
Buon appetito!
July 29th, 2009
One quick walk down the average grocery store aisle will have hundreds of packaged goods yelling at you. Fat-free! Carb-free! Sugar-free! Fine, we’re used to those. But now gluten-free? What does that mean? Is it a diet? And do I need to pay attention?
Gluten is a protein found in wheat, rye and barley, and over 2 million Americans cannot properly digest it. This is referred to as Celiac’s disease, which is a digestive disorder that affects the smaller intestine when an individual cannot tolerate gluten. When wheat products are consumed, the intestine is unable to absorb the nutrients from the food, which leaves the body malnourished. Think of it as clogging your your pipeline. While the symptoms vary, the common side effects are abdominal bloating and pain, chronic diarrhea or constipation, and fatigue–clearly issues no one wants to deal with on a daily basis.
I’ve struggled with digestive issues in the past, and while I’ve never been diagnosed with having Celiac’s (though I’ve certainly been tested), I know that keeping wheat out of one’s diet can help with unpleasant effects. Often it’s easy to blame digestive issues on IBS (Irritable Bowel Syndrome) when a doctor isn’t able to prescribe a quick fix, but the truth is that many people are allergic to wheat products and don’t even know it.
How do you tell if you’re allergic to gluten? Spend one week eating a completely gluten-free diet. Eat as you normally would, but just be sure to leave out any wheat products. On the 7th day, take a moment to think about your body, and how you have felt over the past week. As I’ve mentioned before, listening to your body is the best way to keep your health in order. (Such a simple concept, right?) On day 8, incorporate gluten back into your diet and see if there is a reaction (no matter how small). It may not be immediate, but compare the way you feel on day 8, 9 or 10 with the way you did on day 7. If you think you may be at serious risk for Celiac’s disease, do consult a physician.
So, if after your trial run, you do find that you’re happier and healthier without gluten in your diet, the next step is understanding how to maintain a healthy diet without going crazy. How to avoid gluten gluttony?
To start, substitute your wheat carbohydrates (like white rice, couscous, bulgar, etc) with grains like quinoa, millet, and brown rice. These grains are very easy to prepare and can be found at most health food stores. Try to find almond flour to use in place of regular flour for baked goods. Make your own granola with gluten-free oats. Get creative.
One obvious option is to steer clear of carbs altogether, but it’s not all that practical (or healthy). So, here are some examples of how I follow a gluten-free diet about 75% of the time, without missing out on carbohydrates (our bodies and minds need carbs in order to run properly!).
- Nature’s Path offers a variety of cold breakfast cereals that are gluten-free and low in sugar. I’ve been enjoying the Whole O’s with a handful of blueberries and almond milk in the mornings.
- Rice cakes are a great snack and easy to work with. I love Lundberg’s brown rice cake with a little bit of almond butter spread on top. A great breakfast (with a banana) or afternoon snack full of complex carbs, good fat, and quality protein. Rice crackers are equally good in place of chips and other crackers (I’m a huge fan of these).
- I love desserts and especially baked goods, so freedgoodsco has been a huge blessing in my life! The rich, gooey brownies are made with gluten-free flour and use only the finest, organic ingredients for a treat that doesn’t leave you wishing you hadn’t. Since my recent discovery, I’m claiming the Blondie as my favorite (though really you can’t go wrong). Delicious.
- Lara bars are my go-to everything bar. Preservative-free, gluten-free and just downright tasty, I have a case of these on hand at all times should I need to supplement a meal or need some energy on the go. My favorite flavor, Cashew Cookie, lists the following ingredients: cashews and dates. Not too much to be confused by there!
Fortunately, a lot of food companies and grocery stores are beginning to cater to the gluten-free set through labeling. Take a look around, it is becoming less difficult to find cookies, crackers, and other wheat-free creations to satisfy and nourish a gluten-sensitive diet. So if you are curious and would like to consider a week without gluten, do plan ahead and consider the options to keep on hand. The last thing you want is to be left high and dry with a bag of chips as your only option.
Since I’ve started to keep an eye on my wheat intake, I’ve seen a huge difference in the way I feel: more energy, my body feels lighter, and rarely do I feel uncomfortable after a meal. While I don’t think I’ll commit myself 100% to a gluten-free diet, I do recognize that limiting wheat does my body good, and I plan to continue exploring gluten-free alternatives (and brownies).
Consider what effects wheat is having on your body. Can you try to limit your intake?
July 23rd, 2009
During my aggressive health reform back in college (when I would eat a protein shake for dinner and measure out my snack of frozen peas), I followed a mantra that any weight-obsessed individual has probably come across: “nothing tastes as good as being thin feels.” Yeah, that’s healthy. And this was the thought that I entered into each meal with. Food didn’t taste good. I took no pleasure in eating, and yet I found myself constantly thinking about the next meal.
Eventually I found my way out of that dark tunnel and began to realize how crazy I had become (yes, crazy). I learned to enjoy food and again, and most of all, I began to enjoy eating! Rather than slap myself on the wrist every time I craved a cookie, I began to consider where the hunger came from. I began to make the connection between my body and my emotions. I also started to taste and savor food again, which helped me to control my cravings. When I really enjoyed what I was eating, why would I want more of something else? (and something that wasn’t good for me, for that matter)
It took some time, but eventually I learned the importance of taking a healthy approach to my meals, which in turn affected my eating experience and ultimately my well-being.
I’d like to share some tips that I find helpful in maintaining that balance- tips that are easy to follow but make a big difference in your own habits. Below are the four pointers to consider during breakfast, lunch and dinner, and everything in between.
What’s eating you?
Are you hungry? Where is it coming from- are you bored? Upset? Feeling unsatisfied? Emotional eating gets me into trouble, no matter how hard I try to keep it at bay. It sneaks up on you, on say, a rainy Friday afternoon and next thing you know you’ve eaten almost half a box of Kashi Heart to Heart cereal (or something worse!). Sure, you can blame this or that- but try not to let ‘this or that’ get the best of you. Of course after the eating marathon I addressed what was really bothering me and felt much better afterward (it was a ‘relationship talk’ I had been anticipating). Before you reach for that bar of chocolate, consider for a moment what’s driving your ‘hunger.’ And if you think it’s something other than your genuine appetite, try to best work it out and leave the chocolate for another time.
Slow Down
A while back I realized my inability to eat sloooowly. I stopped enjoying my food and started feeling unsatisfied after every meal. I blamed New York and it’s crazy, chaotic mess of a life it creates, but then again, I blame New York for a lot of things (it’s a love/hate relationship). When we eat quickly we don’t allow our stomach enough time to tell our brains “I’m full!” So we keep eating (or inhaling) until suddenly we realize we’re uncomfortable– whether it’s from indigestion, heartburn, or just being full. Set a healthy pace for yourself, and start by setting down your utensils in between each bite. Pause to take a drink of water. But try to avoid filling your mouth with bite after bite after bite.
Chew, chew, chew
I used to work in an environment where everything was of the utmost urgency, and I would find myself unable to leave my desk, hunched over my keyboard, hurried, and inhaling my salad (or one of the many other delicacies Midtown Manhattan has to offer). This is not healthy! Eating in a hurry somehow causes us to forget to chew, which can easily lead to indigestion. Try chewing each bite 30 times. I know that sounds a bit preposterous, but with practice it will begin to feel natural without even having to count. By properly chewing each bite, it allows powerful enzymes in the saliva to break down the food before it enters the intestines (pretty, I know). Basically, thorough chewing helps our bodies to better digest our food.
Enjoy!
When eating, don’t forget to enjoy the taste the different flavors, the textures- this will help you to slow down! Eating should be a pleasure, a pause in your day. Not a chore. Try to take a moment to calm yourself before starting on a meal. Take a few deep breaths. Appreciate the meal you’re about to eat. I love making my simple little meals because it allows me to appreciate and enjoy the individual ingredients and the flavors I create. Baking is a science, but cooking is an art. You don’t go to the Met and sprint past a Rembrandt oil, do you? Learn to savor.
Make your healthy diet work that much more for you by implementing healthy eating habits. Being whole & healthy isn’t all about eating your vegetables and avoiding packaged goods, it’s about feeding and nurturing your body. If you choose to adopt any of the four tips, you will find that food becomes tastier, more satisfying, and that your cravings have subsided.
So before your next meal, pause, take a deep breath, put all negative and stressful thoughts to the side (turn off the TV!) and appreciate the food you’re about to digest. Yes, we eat to feed and satisfy our bodies, but we also need to eat in a way that satisfies us beyond the physical.
July 7th, 2009
