Food Prejudice

If you live long enough, you learn to question some of your former assumptions and prejudices in many areas of life, and often change your viewpoint. Things we thought we couldn’t do, or be, or like, sometimes become possible. As we are exposed to different things, understanding grows. I don’t know why attitudes toward food are one of the last holdouts for a lot of people.

“I Don’t Eat Anything Green.” I have actually heard people say this proudly, people over 30, and they seem to think it’s funny. “I just don’t LIKE vegetables.” Really, what other personal tastes or beliefs do we develop at four years old and stubbornly cling to for the rest of our lives? C’mon people, keep an open mind and try something new.

We see snide jokes everywhere from cartoons to commercials about how uncool healthy food is. We are bombarded with images of salty, sugary, fatty foods, and if you choose another way you are a health food nut, some kind of weirdo. Some coworkers will still recoil in horror from your hummus and spinach on whole-wheat sandwich, as they offer you another donut.

If you are vegetarian or vegan, you still hear “But what do you EAT, then?” on a regular basis, even though many of the peoples of the world, throughout much of history, have eaten very little meat and the species has somehow survived.

All the studies are reinforcing that we need to eat mostly fruits, vegetables, and whole grains, and certainly the available choices have improved in many ways. A lot of people are changing their diets for the better, and feeling better as a result. We have definitely seen some progress in recent years, but as a society, we still have such a long way to go.

We have learned to be open to new and diverse ideas in so many other areas of life. I wonder how long it will take for healthy-food prejudice to fade away.

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Healthy Cooking by Phone?

I haven’t been a big user of phone apps, even though I’ve had an iPhone for quite a while. But that’s changing. I just discovered the free app for the cooking site epicurious.com (also available for the android phone). I am a cook and a foodie, I own many cookbooks and am a frequent user of many online recipe sites. I don’t need my phone to spell out recipes for me in order to make dinner.

But what’s got me excited here is the planning capability, and planning is the number one key to a healthy diet, in my opinion. Sometimes it’s hard to pull menu ideas out of your brain, and you need some visual help. When I can, I take some time to plan a few meals for the upcoming week, browse my recipes, make a shopping list. But sometimes life gets hectic. Now, if I am sitting in the dentist’s waiting room, or riding in the car (not driving!), or heading for the market, I could easily make a plan for several meals and generate an automatic shopping list.

You can type in a search phrase, browse through recipes, and select one (or even one that’s close to what you want to make), save it to a shopping list, then edit the list to delete items you already have on hand or don’t want to include, and check your phone list when you are at the grocery store. I typed in “vegetarian chili” and got a nice selection of recipes. I typed in “healthy sandwich” and it came up with hummus-and-feta, grilled chicken, portabella, and many more. It might not be as complete or reliable as my cookbook library or a google search, but it will certainly help get me going in the right direction.

Even if I don’t stick to the plan exactly, any plan is better than no plan, and I think this may be a very helpful tool for using those spare moments to give some thought to upcoming healthy meals and ingredients. Here’s a link to read more: www.epicurious.com/services/mobile.

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Not Your Mama’s Brussels Sprouts

I know some people just haven’t been able to love Brussels sprouts, but if you are on the fence about them, this recipe may change your mind. It’s by far the best way I’ve ever eaten them—we are talking a whole new Brussels sprout reality here. Boiling or steaming just leaves them too mushy; this recipe calls for a sauté method that creates a much more pleasant texture. The turkey bacon really does add something here, but if you are all-veggie, try some crispy fried tofu bits or soy bacon. And of course regular pork bacon would work too, if you prefer that.

2 slices turkey bacon, chopped into small pieces
1/2 medium onion, chopped
2 cloves garlic, chopped
15-20 Brussels sprouts
olive oil
thyme – 1 tablespoon fresh or 1 teaspoon dried
freshly ground black pepper

To prepare the Brussels sprouts, cut off the root end, remove a few outer leaves, cut in half lengthwise, then turn and slice into thin slices, approximately 1/4 inch, creating sort of a shredded effect. Cook the bacon in a skillet for about 3 minutes, stirring a few times, then remove and set it aside. In the same skillet, sauté the onion and garlic in olive oil for about 3 minutes or until the onion is just starting to soften. Add the Brussels sprouts and cook another 10 minutes, stirring occasionally. Add the bacon back in, along with the thyme and pepper, stir, and cook an additional 2 or 3 minutes. Serve immediately. Any kind of rice dish makes a good side.

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Eating Healthy on Vacation

We are getting ready for a trip and I’ve been trying to follow my own advice about planning healthy meals. For years I found that every time I went on vacation I would gain weight and come home feeling unhealthy. It just seemed so hard to avoid the temptations of quick and easy but junky road food. Then I discovered that planning ahead is the key.

So I’ve been making lists and packing and actually had to pull out a copy of my own book, Healthy Travel Cooking, to remind myself of the some of the methods I’ve come up with, and put them into practice once again. I certainly can’t plan every menu exactly for two weeks, but it really does help to have a list of several meal ideas and what groceries will be needed.

On road trips we often like to make our own dinner in our motel room rather than eat at restaurants. It’s better food, less expensive, and kind of necessary if you are traveling with a dog. I am bringing Greek orzo salad with chicken, that will be good right from the cooler or at room temperature, along with pita chips and hummus, and some canned pears. I pack a little “picnic basket” with the few necessary dishes.

During the trip we will be staying at a rented beach house with family, so I’ve made a grocery list based on some rough menu ideas. Seafood will be a big favorite, so I included fish tacos, boiled shrimp with a big salad, baked fish with sweet potato fries. I’ll make a big pot of Cuban black beans and rice the first day to have around for a backup or side dish. We will have children with us, and they love it if there is a big platter of fruit to grab; we’ll try to keep some ongoing fruit and veggie trays around. Wrap sandwiches made with leftover seafood and veggies will make good beach picnics, along with a mayo-free potato salad. I’ll try to hit a produce stand or store on the way, grab some avocados or pineapples or whatever is fresh and available, and build some meals around that.

Not to say that we won’t pig out at a restaurant a time or two during the trip; I’m sure we will. But I have found that making a healthy plan, and even just more or less sticking to it, makes a big difference in how I feel, and whether my clothes still fit, when I get home!

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Changing the Way People Eat

I recently came across the website of an organization that is promoting healthy eating in a wonderful, positive way: the Oldways organization at http://www.oldwayspt.org/. According to the site, they are “an internationally-respected non-profit, changing the way people eat through practical and positive programs grounded in science, traditions, and delicious foods and drinks.” What a great mission.

The site is full of good, helpful information. The Nutrition News section has some really interesting news tidbits and Oldways’ refreshingly opinionated commentary on them. A page called “101 Ways to Eat Well” offers excellent and realistic tips to nudge your diet in a healthier direction.

There is also a link to the Mediterranean Foods Alliance website, and their free downloadable consumer education resources include things like healthy $2 meal recipes and Mediterranean menu planning calendars.

It’s nice to see a group that is truly promoting healthy eating, offering great materials, and really making a difference. If you are looking for a good cause to support—501(c)3—this would be a great one.

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Black Beans Many Ways

We’ve been eating black beans this week, and it’s reminded me what a delicious and healthy food they are—one of the most versatile and most healthy, and an easy thing to keep on hand for an unplanned meal. You can turn them into soup, beans and rice, beans and cornbread, tacos, burritos or quesadillas, bean salad, bean burgers, salsa, add them to a salad, or just use them as a side dish to another entrée. They go well with many things, and can easily be a once-a-week menu item (at least!). Of course it’s nice to cook a big pot from dried beans, but if you haven’t done that you can use canned beans. Here are some easy ideas:

Bake cornbread from your favorite mix or from scratch (here’s a recipe). Chop 1/2 medium onion and sauté in a little olive oil for 4-5 minutes. Add 1 can of black beans and 1 teaspoon of cumin. Stir and heat on low for 5 minutes, adding a little water if needed. Slice warm-from-the-oven cornbread and top with black beans. Optional garnishes: chopped tomato, chopped green onion, and/or a sprinkle of grated cheddar cheese.

Combine 1 can of refried black beans and 1 can of vegetarian black bean chili in a medium saucepan, stir and heat through. Pour over cooked brown rice. Optional garnishes: chopped tomato, chopped onion, fresh cilantro, and/or a sprinkle of grated cheddar cheese.

Heat 1 can of black beans. Chop one avocado, one tomato, and 1/2 red onion. Warm corn tortillas and fill with your favorite combination of the above. Top with salsa. Serve with a side of rice or with fresh cut pineapple chunks.

Chop 1/2 medium onion, 2 cloves garlic, and 1 small zucchini. Sauté in a little olive oil for 4-5 minutes. Add 1 can of diced tomatoes and 1 cup of frozen corn kernels. Simmer for 10 minutes and add 1 can of black beans, drained, 1/2 teaspoon dried oregano and 1/2 teaspoon chili powder. Simmer an additional 5 minutes. This is good served with corn tortillas, tortilla chips, or pita chips.

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Simple and Delicious Oven Roasted Vegetables

One of the healthiest ways to enjoy a big plate of vegetables is also one of the most delicious, and one of the easiest to prepare.

Veggies that lend themselves to this cooking method include cauliflower, broccoli, onions, carrots, brussels sprouts, yellow squash, zucchini, potatoes, sweet potatoes, bell peppers, eggplant, and whole mushrooms. Choose your favorite combination or use up what’s in the fridge.

Chop the vegetables into chunks and spread them on an oiled baking sheet. You can either oil the baking sheet, spray with cooking spray, or toss the veggies in a bowl with the oil before spreading. Bake at 400 degrees for about 12 minutes, then turn or stir and bake another 10 minutes or to your desired texture.

They are pretty tasty with just olive oil and a little salt and pepper, but here are some other nice variations:

Mix 2 tablespoons balsamic vinegar in a large bowl with 1/4 cup olive oil and your choice of herbs (rosemary, thyme, and black pepper are good). Add chopped veggies and stir to coat, then spread on baking sheet. The Balsamic vinegar brings out the flavor of the vegetables and adds a sweet/sour tang.

Spread your choice of veggies on a lightly oiled baking sheet, and then spray the veggies with oil cooking spray. Sprinkle with 1 tablespoon chopped fresh rosemary leaves and/or thyme leaves (or 1 teaspoon dried). While they are roasting, prepare a dip by mixing 1/2 cup of plain yogurt with 1 teaspoon dijon mustard, a few drops of apple cider vinegar, 1 teaspoon honey, and a sprinkle of dried parsley and dried dill. Serve veggies on a plate with the dip.

Mix 3 tablespoons olive oil, 3 tablespoons fresh lemon juice, 3 cloves minced garlic, and 1 tablespoon dried oregano in a large bowl. Add chopped veggies and stir to coat, then spread on baking sheet and roast. Serve with orzo or couscous.

If you have leftover roasted vegetables, something I’ve rarely experienced, you can add them to a salad or an omelette, or serve with rice or pasta the next day. Yum.

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The Best Restaurant in Town: Your Own Kitchen

I know that eating out too much is not good for me, but still I am drawn to it like a moth to flame. The mystique and attraction of dining out sings its siren song, and, even though for many people it’s an almost daily activity, it still always has that air of special occasion. Through culture, or advertising, or whatever, we have this irrepressible desire to make every meal a treat.

I go in with the best of intentions to choose the healthiest foods the restaurant offers, but there is just something about looking at a menu that makes me lose my way. My eyes glaze over, my brain fogs, and all those enticing pictures (which look nothing like the actual dish) just lure me in and I hear myself ordering something rich and buttery and salty that I would never eat at home. Then I’m almost always disappointed with the quality of the food.

By contrast, meal planning at home usually starts with either “What would be healthy, yet delicious?” or “What can I cook with what’s on hand?”. And what’s on hand is much likelier to be healthy. I end up with a delicious meal that I’m very happy with, and it’s lower in fat and sodium, has less processed foods, and is less expensive. Five star review!

I do like to eat out occasionally and don’t plan on giving it up anytime soon. I wish that more restaurants would offer delicious and healthy food. But meanwhile, as often as possible, we probably all should patronize the best restaurant in town, where the ingredients are truly fresh, the cooks care very much about our food quality, and the atmosphere is casual—our own kitchen.

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