It's been an incredibly busy month. Travel to my husband's family reunion. A visit from my step daughter and her boyfriend. Lots of eating at places other than home. Here are two recipes which have helped get me through the last month without a major dent in my diet.
My husband's family knew I was basically vegetarian but ate a little chicken and fish, but I was hesitant to ask then to also do non-gluten, non-sweetened, no dairy when they had to provide food for 60+ people for three days. They did a great job on providing things that met all those by the way but because I was unsure, I decided to bring a dish to pass each day.
The watermelon gazpacho is a favorite of ours and was a big hit at our wedding last summer. It proved to be a winner at the reunion as well. It's perfect for a hot summer day. This recipe came from our Whole Foods in West Bloomfield, Michigan via my friend Julie who kindly passed it on to me. Amounts of everything can be varied to taste. It's hard to tell just how many cups of fruit are in a watermelon. Since I hate to not use all the watermelon, I adjust the other ingredients accordingly. It's a very forgiving recipe.
Watermelon Gazpacho
1 small seedless watermelon
1 small green pepper finely chopped
1 green apple peeled and finely chopped
1 red onion finely chopped
about 2 or 3 T of cider vinegar
1/2 to 1 tsp chili powder
1 tsp dried basil or about 1 T finely chopped fresh basil
salt and pepper to taste
Puree watermelon in a blender or food processor. (Or if you're somewhere without the gadgets you may have at home, you can mash the watermelon with a potato masher. It turns out somewhat chunkier but still does the trick.If you do this, you may want to chop the other ingredients a little more coarsely.) Pour puree into a large bowl (or the hollowed out shell of the watermelon.) Stir in other ingredients. Add the cider vinegar, chili powder and salt and pepper to taste. This will make about 8 servings depending on the size of your watermelon. Don't worry about extra. It tastes great the next day! You can serve it in the short, wide clear plastic cups at an outdoor event. They're much easier to handle than a bowl. Add a sprig of basil for a decorative touch.
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This next recipe is one I've been getting a lot of requests to share. When I decided to bring it to the family reunion the second day, my husband assured me I'd have it all to myself. (He's not a big leafy green veggie fan.) Not so. It vanished even more quickly than the soup. This comes from Kathy Abascal's The Abascal Way Cookbook. This salad has been a lifesaver for me. Not only does it taste great, it keeps well in the fridge for a day or so and can make it through a day in an insulated bag with a small ice pack. I've taken it on many day trips as well used it for a dish to pass. I try to keep extra dressing in the frig at all times as well as a box or two of chopped kale to mix up for last minute changes in plans where I'm unsure I'll be able to find appropriate food. Or when I'm just feeling lazy at home and want some "fast food."
Kale Salad with Tahini Dressing
1 bunch of kale (or use the cleaned and pre-chopped kale for a quick and easy dish. I use a wonderful rainbow kale salad with grated carrot that I get at my local PCC store in Edmonds. It's a lighter kale than the curly kale but sturdier than baby kale. In Michigan I used a mix of pre-cleaned and chopped baby kale and curly kale plus some grated carrot.)
1 small carrot coarsely grated (Optional)
1/2 cup tahini
Juice of one lemon
1/2 tsp. ground cumin
2 cloves of garlic minced
2 T rice vinegar
enough water to make a thick but pourable dressing (about 3-4 T)
1 T tamari (don't add to dressing, sprinkle on once dressing is mixed with kale)
Clean and dry kale. Remove ribs. Chop the leaves finely. Mix the rest of the ingredients in a bowl. Toss the kale with enough dressing to coat the leaves. (I usually don't use all the dressing. Store it in the frig for the next batch. Thin with a little more water if necessary.) Toss with tamari.
Tuesday, August 21, 2012
Monday, July 23, 2012
Check in on results
I guess my melt down on Saturday about the state of new refrigerators and their lack of produce space should have been a clue about how important eating this way has become. I feel so much better than before. After a couple week plateau, I've dropped another pound. I had used the Weight Watchers points system successfully for years when I needed to drop some weight but it took some will power since I was usually really hungry the first week or so. But as I got into my fifties, it just didn't seem to work. I tried cutting back on my points but that just left me hungry and frustrated. My husband decided I must have a very high metabolism (I don't) because of the amount of food I eat right now and the fact that he can clearly see I'm losing weight.
Sketchier results on the ankle front. I've been off the anti-inflammatory drugs now for about 10 days straight. I'd love to say my ankle is fine but to be honest, it's still messed up. Not like I'm in excruciating pain but I'm not doing much walking either. I have been spending some time out of the brace. And at least around the house wearing my Orthoheel flip flops (which are fabulous by the way). But after three 10 minute sessions on the elliptical machine, 2 of the 3 times I was sore later in the day. Not a great sign, I think, for getting back to my 5 miles hilly walks. I have no idea about why the session in the middle didn't seem to affect it. This issue continues to be the great mystery. I suppose that since most of the time my ankle feels no discernible pain, with no meds, should be a good sign. But I think my impatient nature wants to know NOW that this issue is resolving. With the end of the year fast approaching, if I'm going to opt for surgery, I'd like to schedule it for the end of the year (me and everyone else) which will require making a decision by the end of September at least. So I don't have much time.
By the way, after I calmed down, cleaned my refrigerator and then revisited the appliance stores, the situation is not quite as bad as I thought. Still not quite what I'd like, but workable. They somehow neglected to mention (even when I asked) that the big space hogging ice/water dispenser in the door was not required. Whew! I now have a new refrigerator picked out.
Many folks have requested the recipe I use for the tahini dressing on the chopped kale salad. I'll be sure to post that this week.
Sketchier results on the ankle front. I've been off the anti-inflammatory drugs now for about 10 days straight. I'd love to say my ankle is fine but to be honest, it's still messed up. Not like I'm in excruciating pain but I'm not doing much walking either. I have been spending some time out of the brace. And at least around the house wearing my Orthoheel flip flops (which are fabulous by the way). But after three 10 minute sessions on the elliptical machine, 2 of the 3 times I was sore later in the day. Not a great sign, I think, for getting back to my 5 miles hilly walks. I have no idea about why the session in the middle didn't seem to affect it. This issue continues to be the great mystery. I suppose that since most of the time my ankle feels no discernible pain, with no meds, should be a good sign. But I think my impatient nature wants to know NOW that this issue is resolving. With the end of the year fast approaching, if I'm going to opt for surgery, I'd like to schedule it for the end of the year (me and everyone else) which will require making a decision by the end of September at least. So I don't have much time.
By the way, after I calmed down, cleaned my refrigerator and then revisited the appliance stores, the situation is not quite as bad as I thought. Still not quite what I'd like, but workable. They somehow neglected to mention (even when I asked) that the big space hogging ice/water dispenser in the door was not required. Whew! I now have a new refrigerator picked out.
Many folks have requested the recipe I use for the tahini dressing on the chopped kale salad. I'll be sure to post that this week.
Sunday, July 22, 2012
The Great Refrigerator Purge
Okay. The dimensions of new refrigerators are definitely smaller. But after a good night's sleep and a couple other peeks into my refrigerator, I decided that perhaps I need to clean out and get organized to see what I really needed.
Here's how the frig looked yesterday. Pretty crammed in and hard to see what I have. So once I came to grips with what's available today and the price trade offs, I got to work cleaning it out. I purged open bottles of wine from last holiday season, many leftovers of cheese far past its prime, a moldy jicama, an open half gallon bottle of apple juice (we don't even drink apple juice--I must have used a 1/2 cup or so for cooking at some point), a open jar of roasted red peppers well past their expiration date, a bag of now frozen cilantro at the back of the frig., many open sauces and marinades, a large egg carton with one egg in it (the single egg sits nicely in the container holding my two smaller egg cartons, several ancient partial bags of bread and english muffins). You get the picture. I am the only person in the world who allows my refrigerator to get to such a state of disarray? I haven't even be eating a lot of this stuff for the last month so you have a feel for its minimum age.
I'm happy to say that after about an hour of purging and cleaning my refrigerator now looks like this. Although I'm still a little nervous about the new refrigerator issue, I'm breathing a little easier that I should be able to make it work with a little more regular clean out and purging. (I'm also currently storing 6 jars of Clausen's pickles that I got on sale. Maybe just a tad more than I needed to stock up on.) By the way, I'm not drinking orange juice. I still need to make concessions to the other person in my household who is not on the same diet and whose dietary desires are quite different from my own. (And who re-assured me that we could always move this refrigerator to our garage for emergencies (or parties).
So now that I'm a little more relaxed. I'm off to take another look at refrigerators.
Here's how the frig looked yesterday. Pretty crammed in and hard to see what I have. So once I came to grips with what's available today and the price trade offs, I got to work cleaning it out. I purged open bottles of wine from last holiday season, many leftovers of cheese far past its prime, a moldy jicama, an open half gallon bottle of apple juice (we don't even drink apple juice--I must have used a 1/2 cup or so for cooking at some point), a open jar of roasted red peppers well past their expiration date, a bag of now frozen cilantro at the back of the frig., many open sauces and marinades, a large egg carton with one egg in it (the single egg sits nicely in the container holding my two smaller egg cartons, several ancient partial bags of bread and english muffins). You get the picture. I am the only person in the world who allows my refrigerator to get to such a state of disarray? I haven't even be eating a lot of this stuff for the last month so you have a feel for its minimum age.
So now that I'm a little more relaxed. I'm off to take another look at refrigerators.
Saturday, July 21, 2012
The Refrigerator Dilemma
Ever since I've been on my anti-inflammatory diet, my husband kids me that he gets attacked by leafy green vegetables every time he opens the refrigerator door. I can see what he means. Our refrigerator is packed to the gills with produce. It has far overflowed the capacity of our two large 12"x12"x8" produce drawers. We currently have a 33" wide by 66" tall Whirlpool Gold standard refrigerator with the freezer on top. Not sure how old it is; it came with the house we bought 2 years ago. As regular refrigerators go, it's not bad but it's white and I was hoping for something a little more stylish for the major kitchen remodel we are about to begin.
Two years ago, I saw a counter depth Kitchen Aid 36" x 72"in stainless which seemed to fit the bill fine and filed that away for future reference. As we start to nail down the kitchen design, I thought I might have room for a 42" refrigerator, so today, I struck out for the appliances stores to check things out.
What I saw was a complete shock. The new Kitchen Aid 36" counter depth refrigerator has produce bins that are nearly 20% smaller than last year's model! And they only have a 4.5" opening (I'm told so you can't hit the door seal with them.) The salesman told me that people just don't need big produce drawers anymore. Evidently, because no one eats fresh produce anymore! He suggested that I keep a second frig in the garage. (Which isn't even on the same floor as the kitchen in my house.)
At another store they told me that government regulations were causing the dysfunctional designs of this year's refrigerators. I don't really care what's causing it, I just want some options that work and don't cost an arm and leg for someone like me who mostly stores fresh produce in the frig.
I discovered that 42" refrigerators only come in "built-in" models with $7000+ price tags! Definitely not in our budget, especially since I'm lobbying for a bump-out to the area our kitchen is in to get a more functional arrangement. And even in the 42" refrigerators, the produce drawers aren't especially large. Has anyone in design department of the appliance makers measured a grapefruit or cauliflower lately? Even a head of broccoli would have to slim down in order to fit.
I thought about maybe adding those under counter refrigerator drawers. But they cost more than a full size refrigerator and I really can't afford to give up the cabinet space! So frustrating. Times like this, it feels like the entire world conspires against healthy eating. I don't really have a good answer.
One store has last year's 36" Kitchen Aid side by side in a display on the floor. I don't really want a side by side but the produce drawers were the most functional size of any I've seen. Do I opt for that and hope it works once we finish the design? Or do I wait until we're ready and run the risk that there will be no good options without spending a ton of money?
How do folks with families to feed deal with produce storage? (There's only two of us in our family and I'm the only heavy produce eater.) Fellow fresh produce eaters, what would you do?
Anyone thinking of buying new refrigerator, brace yourself. The pickings are slim if you want one with decent sized produce storage.
Two years ago, I saw a counter depth Kitchen Aid 36" x 72"in stainless which seemed to fit the bill fine and filed that away for future reference. As we start to nail down the kitchen design, I thought I might have room for a 42" refrigerator, so today, I struck out for the appliances stores to check things out.
What I saw was a complete shock. The new Kitchen Aid 36" counter depth refrigerator has produce bins that are nearly 20% smaller than last year's model! And they only have a 4.5" opening (I'm told so you can't hit the door seal with them.) The salesman told me that people just don't need big produce drawers anymore. Evidently, because no one eats fresh produce anymore! He suggested that I keep a second frig in the garage. (Which isn't even on the same floor as the kitchen in my house.)
At another store they told me that government regulations were causing the dysfunctional designs of this year's refrigerators. I don't really care what's causing it, I just want some options that work and don't cost an arm and leg for someone like me who mostly stores fresh produce in the frig.
I discovered that 42" refrigerators only come in "built-in" models with $7000+ price tags! Definitely not in our budget, especially since I'm lobbying for a bump-out to the area our kitchen is in to get a more functional arrangement. And even in the 42" refrigerators, the produce drawers aren't especially large. Has anyone in design department of the appliance makers measured a grapefruit or cauliflower lately? Even a head of broccoli would have to slim down in order to fit.
I thought about maybe adding those under counter refrigerator drawers. But they cost more than a full size refrigerator and I really can't afford to give up the cabinet space! So frustrating. Times like this, it feels like the entire world conspires against healthy eating. I don't really have a good answer.
One store has last year's 36" Kitchen Aid side by side in a display on the floor. I don't really want a side by side but the produce drawers were the most functional size of any I've seen. Do I opt for that and hope it works once we finish the design? Or do I wait until we're ready and run the risk that there will be no good options without spending a ton of money?
How do folks with families to feed deal with produce storage? (There's only two of us in our family and I'm the only heavy produce eater.) Fellow fresh produce eaters, what would you do?
Anyone thinking of buying new refrigerator, brace yourself. The pickings are slim if you want one with decent sized produce storage.
Thursday, July 19, 2012
The diet and the busy schedule
The last week has been unusually busy. Friends and fellow foodies Don and Julie were in from Michigan last week. We indulged ourselves in the Outstanding in the Field event last Thursday at Full Circle Farm out in Carnation. Johnathan Sundstrom, chef at the Lark in Seattle, was the guest chef. They were amazingly accommodating considering they were serving around 175 people at once seated far out in a beautiful farm field. (They did ask in advance for any special food needs.) I cheated a little bit on appetizers--a half glass of wine, and a bite of cheese and wheat in the crackers. Dinner with the exception of a tiny bit of cheese in the salad pretty much met the food restriction guidelines, however the protein to vegetable ratio was off. Had I taken the amount of vegetables I would have liked, no one else at our table would have gotten any. Dessert was a lovely (and thankfully small) ginger shortcake with berries and lemon verbena cream. Okay, I cheated again on the dessert. Julie exhibited more restrain and asked for berries only. They gladly accommodated her. We all were given a lovely box of fruit and vegetables as we left which provided me with lettuces, vegetables and fruit for the next 4 days.
Saturday my husband and I met up with Don and Julie at the restaurant at the Inn at Langley, probably one of my favorite restaurants in the area. Again, chef Matt Costello was more than accommodating. Julie had tipped him off in advance about our major diet restrictions. Dessert and a small tablespoon size palate cleanser contained sugar but other than that, the meal came quite close to accommodating my diet. Next to dessert, the biggest cheat was one sip of each of the wines served in the wine flight that my husband ordered. I could have easily held exactly to the diet during this dinner and still had a fabulous meal. In the hands of a skilled chef, vegetables and a small servings of protein can be spectacular.
Although I haven't made it through the full three weeks to start testing to add other foods back into my diet, I've found I feel so good with the diet as is, that my plan is to stay on it for the foreseeable future and allow myself to deviate slightly on special occasions.
On the more mundane level this week, my schedule has just been particularly busy making it difficult to keep to my regular shopping schedule which is usually about every couple of days. The chopped kale salad with tahini dressing has been a great staple since the kale keeps well and I can make enough dressing to last the week. I've also taken advantage of a black bean and chipolte salsa recipe that is great over arugula or spinach with chopped tomatoes, green onions, avocado and a vinaigrette made with fresh lime and olive oil. This same bean mixture works well on toasted sprouted corn tortillas with avocado and salsa on top. Although I've never frozen it, the bean mixture would likely freeze well if you wanted to have it on hand. I found mine lasted about 5 days in the frig. The corn tortillas have also kept well in the frig. And I've found that avocados last much longer in the frig. Be sure to coat leftover avocado with lemon to minimize discoloration. Dinosaur kale which also keeps well has provided a source of crunchy kale chips for snack time. I try to clean and cut in when I bring it in from the store. It keeps well in a plastic bag or large storage container in the frig. Apples, pears and almond butter have served as both a snack and an emergency meal.
Soup has also been a lifesaver this week. I had some black bean soup with lots of veggies in it frozen. Stir fry with a veggie mix from the grocery store and chicken breast already cut into small pieces made for a great quick dinner. I did use a sauce on it with a little sugar just because I was in a hurry. I've made a similar sauce myself without the sugar and it turned out just as good. Once I reconstruct the recipe, I'll publish it here. I'm going to try freezing it in cubes to be able to keep some on hand for a longer period.
My refrigerator is definitely pushing its volume limit right now. Leafy green vegetables take up a lot of room as do containers of soups and leftovers. Keep this in mind if you're in the market for a new refrigerator! You'll find you need less pantry space and more refrigerator space. Hoping to design this in to my upcoming kitchen remodel. If anyone has some good ideas about storing fruit and vegetables outside of the refrigerator, please let me know!
Saturday my husband and I met up with Don and Julie at the restaurant at the Inn at Langley, probably one of my favorite restaurants in the area. Again, chef Matt Costello was more than accommodating. Julie had tipped him off in advance about our major diet restrictions. Dessert and a small tablespoon size palate cleanser contained sugar but other than that, the meal came quite close to accommodating my diet. Next to dessert, the biggest cheat was one sip of each of the wines served in the wine flight that my husband ordered. I could have easily held exactly to the diet during this dinner and still had a fabulous meal. In the hands of a skilled chef, vegetables and a small servings of protein can be spectacular.
Although I haven't made it through the full three weeks to start testing to add other foods back into my diet, I've found I feel so good with the diet as is, that my plan is to stay on it for the foreseeable future and allow myself to deviate slightly on special occasions.
On the more mundane level this week, my schedule has just been particularly busy making it difficult to keep to my regular shopping schedule which is usually about every couple of days. The chopped kale salad with tahini dressing has been a great staple since the kale keeps well and I can make enough dressing to last the week. I've also taken advantage of a black bean and chipolte salsa recipe that is great over arugula or spinach with chopped tomatoes, green onions, avocado and a vinaigrette made with fresh lime and olive oil. This same bean mixture works well on toasted sprouted corn tortillas with avocado and salsa on top. Although I've never frozen it, the bean mixture would likely freeze well if you wanted to have it on hand. I found mine lasted about 5 days in the frig. The corn tortillas have also kept well in the frig. And I've found that avocados last much longer in the frig. Be sure to coat leftover avocado with lemon to minimize discoloration. Dinosaur kale which also keeps well has provided a source of crunchy kale chips for snack time. I try to clean and cut in when I bring it in from the store. It keeps well in a plastic bag or large storage container in the frig. Apples, pears and almond butter have served as both a snack and an emergency meal.
Soup has also been a lifesaver this week. I had some black bean soup with lots of veggies in it frozen. Stir fry with a veggie mix from the grocery store and chicken breast already cut into small pieces made for a great quick dinner. I did use a sauce on it with a little sugar just because I was in a hurry. I've made a similar sauce myself without the sugar and it turned out just as good. Once I reconstruct the recipe, I'll publish it here. I'm going to try freezing it in cubes to be able to keep some on hand for a longer period.
My refrigerator is definitely pushing its volume limit right now. Leafy green vegetables take up a lot of room as do containers of soups and leftovers. Keep this in mind if you're in the market for a new refrigerator! You'll find you need less pantry space and more refrigerator space. Hoping to design this in to my upcoming kitchen remodel. If anyone has some good ideas about storing fruit and vegetables outside of the refrigerator, please let me know!
Wednesday, July 11, 2012
It shouldn't have to be this hard
The last few days have been busy ones. I’ve missed a couple of snacks because I was
away from home. It’s easy to pack nuts
for protein. An apple or pear is a
little more cumbersome to carry but vegetables—they’re a much bigger challenge.
I’m not really big on raw carrots. Actually, my favorite snack (right up there
with kale chips) is a finely chopped mix of different varieties of kale with a
tahini dressing on it. It’s also my
favorite lunch right now. In fact, I
could eat this stuff everyday it’s so good.
Luckily, I can buy the kale already mixed and finely shredded at my
local PCC Store. And I’ve finally caught
on that the dressing will keep in the frig for a number of days. Next time, I’ll make a double batch of
dressing and can use it throughout the week.
So, back to my original issue, why are there no places to go to pick up
a dish of something like this kale salad?
Even the pre-made salads at my
beloved PCC seem to have things like canola oil or sweeteners. At least they can tell you exactly what’s in
them. But I’m curious why nobody has
thought to add “clean” food and snacks that you can walk in (or drive thru) and
pick up as easily as a hamburger. Not a
bland salad with poor quality vinegar and questionable oil but something truly
tasty and satisfying like the kale salad.
Is there really no market out there?
Maybe it seems so because the anti-inflammatory food that’s out there in many restaurants is
so generic and bland—unless you get into a more upscale restaurant.
Or maybe it’s because fresh organic produce, at least around
my neck of the woods, is expensive. I
haven’t added it up, but the little cash register in my head is telling me I’m
spending significantly more on food since I’ve been on this diet. It’s worth it to me but I can’t help but
wonder about people on a tight budget.
Which brings me to one of my pet peeves.
U.S. Government farm subsidies go almost exclusively to the large,
corporate food producers. This was not
their original intent—they were intended to help independent farmers. And yet, I’ve not heard of one small organic
vegetable grower who gets a penny. What’s
wrong with this picture? With so much of
our tax dollars supporting corporate growing of patented and often genetically
modified corn, wheat and soybeans, no wonder all the stuff on the “no eat” list
is so inexpensive. Hasn’t it occurred to
anyone that by making this kind of food so cheap, we’ve made our health care
extremely expensive?
So, what am I finding so far?
I’ve been off my anti-inflammatory meds now for a week. My foot still hurts some of the time but it’s
mild. Jury still out on whether food can
control the inflammation enough to avoid surgery. I do find though that I’m less achy after
working out or working in the garden.
Several nagging menopausal related symptoms have
disappeared.
My nagging little stomach aches and bloated feeling are gone
and I’ve been able to stop the expensive pro-biotic pills I was taking.
I’ve held at about 4 lbs. lost. In fact, earlier in the week, it actually
seemed like I gained a couple of those pounds back. But my stomach looks flatter to me and I feel
lighter.
The dark circles under my eyes have lightened up. This may be my imagination but two months ago
they were starting to concern me. Now, I
barely notice them.
I have a much deeper appreciation and empathy for those
people who have real food allergies and how because of our food habits, customs
and attitudes in this country, it can isolate these folks from being able to
enjoy good food outside of their homes.
I am even more sensitive to how our food system and habits
make it very time consuming, costly and difficult to eat this way. If I ever fall off this way of eating, it won’t
be because I’m bored or don’t like it, or it doesn't help me feel great, it will be because it is just too
difficult to be part of modern society and hold to this way of eating. And the sad part is, is that it doesn’t have
to be.
Friday, July 6, 2012
Picky Eating or Healthy Eating?
The title read "The Picky Eater Who Came to Dinner." It ran in the New York Times this past Sunday. In the article, the author subtly infers that those of us who choose to eat only healthy foods, that our bodies respond well to, are now "picky eaters." I guess maintaining a healthy weight, normal blood pressure, diabetes prevention and just feeling more clear headed and energetic are no longer considered good enough reasons to stick with a healthy diet. It's as if forgoing sugar, corn derivatives, flour, gluten or dairy is considered downright un-American. In the article, chef Josh Ozersky says, "Like a lot of chefs, I'm convinced that these diets are not always the result the compromised immune systems of American diners, but their growing infantilism and narcissism." Who's narcissitic here, the client or the chef? What kind of chef is so full of his/her self that they think their food choices transcend someone's need to be healthy?
I once had a boyfriend who said one of the reasons he broke up with me was because I was a vegetarian and he wasn't. When I asked if he felt I imposed my food choices on him, he said "no, but I feel guilty eating what I eat when I'm around you." Perhaps criticizing those who take charge of their food choices is a way for others who are living with the impact of their food choices (the majority of Americans are now considered overweight or obese) to feel better about those choices. God help the American health care system.
As a foodie, I totally agree with the article that sharing food is a social event. But there is absolutely no reason why sharing can't occur around healthy foods with enough variety to accommodate different tastes. My friend Julie, cook and hostess, extraordinaire, has long hosted dinner parties for a wide variety of guests using her mostly vegan diet as a basis for some of the best meals I've eaten. I've never seen guests leave food on their plate at her very popular dinners or complain that there was nothing for them to eat.
I've begun to inquire in advance about both food preferences and requirements. After all, I want my guests to feel relaxed and welcome. Why would I want to serve a meal they did not like or could not eat? There are too many fabulous food choices out there to be locked into a limited repertoire. But my goal is to allow each guest to compose a full meal, not to be able to eat every dish that's offered. When I go to someone's house to eat, I will always share the fact that I don't eat meat. I find that much less offensive than surprising them after they've spent the day shopping and preparing a special dish that I will not eat. Often by leaving just one ingredient out of a small amount of the recipe, it can easily accommodate. But one would need to know this in advance. On this more restricted diet, I will explain that I'm limited right now in what I can eat and offer to bring something that I can eat and all can share. I usually find that everyone dives into my dish and I have to be sure I
can grab a serving for myself.
As for restaurants, often the worst offenders for not only unhealthy ingredients but the size of portions, they are in business because of the people who patronize them. I make no apologies for my requests. Those who can accommodate will get my business again. Those who can't won't. There is no reason why a restaurant can't offer at least one option that includes tasty vegetables, grilled chicken or fish, salads and dressings made with only olive oil, herbs and vinegar and fruit for dessert.
Just like our attitudes about smoking has changed, we need to initiate a similar change to attitudes about food. We know that certain food is at the root of many of our health issues. (Just like we knew about smoking in the 1960's.) But until those of us who care start speaking up, things have no reason to change. I'm optimistic. Smoking is now banned in public places and it is no longer considered gauche to ask someone to step outside of your home to smoke. Likewise, huge strides have been made in the availability of gluten-free foods. If we start demanding it, we will also start to see an increase in the availabity of all anti-imflammatory foods--non-dairy, non-sweetened, gluten-free foods more focused on vegetables and fruits. Charlie Trotter's, a fabulous Chicago restaurant, has been offering a multi-course vegetarian feast for decades. And they will gladly insure your meal is free of dairy or sweeteners. It's time more restaurants followed suit. And not just the high end ones. So fellow "picky eaters", let's keep speaking up!
I once had a boyfriend who said one of the reasons he broke up with me was because I was a vegetarian and he wasn't. When I asked if he felt I imposed my food choices on him, he said "no, but I feel guilty eating what I eat when I'm around you." Perhaps criticizing those who take charge of their food choices is a way for others who are living with the impact of their food choices (the majority of Americans are now considered overweight or obese) to feel better about those choices. God help the American health care system.
As a foodie, I totally agree with the article that sharing food is a social event. But there is absolutely no reason why sharing can't occur around healthy foods with enough variety to accommodate different tastes. My friend Julie, cook and hostess, extraordinaire, has long hosted dinner parties for a wide variety of guests using her mostly vegan diet as a basis for some of the best meals I've eaten. I've never seen guests leave food on their plate at her very popular dinners or complain that there was nothing for them to eat.
I've begun to inquire in advance about both food preferences and requirements. After all, I want my guests to feel relaxed and welcome. Why would I want to serve a meal they did not like or could not eat? There are too many fabulous food choices out there to be locked into a limited repertoire. But my goal is to allow each guest to compose a full meal, not to be able to eat every dish that's offered. When I go to someone's house to eat, I will always share the fact that I don't eat meat. I find that much less offensive than surprising them after they've spent the day shopping and preparing a special dish that I will not eat. Often by leaving just one ingredient out of a small amount of the recipe, it can easily accommodate. But one would need to know this in advance. On this more restricted diet, I will explain that I'm limited right now in what I can eat and offer to bring something that I can eat and all can share. I usually find that everyone dives into my dish and I have to be sure I
can grab a serving for myself.
As for restaurants, often the worst offenders for not only unhealthy ingredients but the size of portions, they are in business because of the people who patronize them. I make no apologies for my requests. Those who can accommodate will get my business again. Those who can't won't. There is no reason why a restaurant can't offer at least one option that includes tasty vegetables, grilled chicken or fish, salads and dressings made with only olive oil, herbs and vinegar and fruit for dessert.
Just like our attitudes about smoking has changed, we need to initiate a similar change to attitudes about food. We know that certain food is at the root of many of our health issues. (Just like we knew about smoking in the 1960's.) But until those of us who care start speaking up, things have no reason to change. I'm optimistic. Smoking is now banned in public places and it is no longer considered gauche to ask someone to step outside of your home to smoke. Likewise, huge strides have been made in the availability of gluten-free foods. If we start demanding it, we will also start to see an increase in the availabity of all anti-imflammatory foods--non-dairy, non-sweetened, gluten-free foods more focused on vegetables and fruits. Charlie Trotter's, a fabulous Chicago restaurant, has been offering a multi-course vegetarian feast for decades. And they will gladly insure your meal is free of dairy or sweeteners. It's time more restaurants followed suit. And not just the high end ones. So fellow "picky eaters", let's keep speaking up!
Thursday, July 5, 2012
Road Trip Food
We just returned from a lovely four days away from home and I'm happy to report that I was able to hold to my diet (with a few minor unknowns). That being said, it took a bit of doing and some healthy snacks tucked into the cooler.
We arrived at the Cave B Inn at 1pm just in time for lunch only to find out they had only a brunch buffet with little other than fruit that I knew for sure was okay. With no other restaurants within a 35 minute drive and a 2:15 appointment at the spa, this was my first challenge. The cook at the omelet bar was willing to do a no butter, no oil omelet with spinach, mushrooms and onions. Added some fresh fruit from the buffet and a bit of lox (does lox have sugar in it?). So far, so good. Dinner was a fabulous ratatouille of spaghetti squash dressed with roasted carrots, celery, garlic, tomatoes, red peppers and onions and topped with a fried egg. Delicious!
The following morning, two poached eggs on a bed of lightly braised spinach was terrific although the special request took 45 minutes to arrive.
Off on the road the next morning, we made a stop at McDonald's (mostly for the restroom) but I decided to get a drink and my husband wanted some fries. This was my first trip into Micky D's in probably a decade. I ordered an iced coffee for me and large fries for my husband. "Will that be caramel or vanilla?" the server asked. "Neither." I said. "Oh, you have to pick one, it only comes that way." she said. Turns out the iced coffee is not coffee chilled over ice but rather a pre-mixed, highly sugared beverage. I went with an ice tea. While I waited, I noticed the person next to me taking delivery on a box of fries that was as big as the popcorn boxes at the movies. "Is that a large fries?" I asked. It was about 4 times larger than I had remembered. I revised my order to a medium. "Medium fries and a sweetened ice tea" a server called as she pushed it in my direction. They re-did my drink order to reflect my unsweetened ice tea order. I walked out with a little better idea of how easy it can be to over sugar and over order if you're not vigilant.
A stop at a small town cafe was an unexpected surprise with a fresh looking salad bar. Soup came with it. I order lentil figuring the tomato mushroom likely had cream in it. The lentil soup looked fabulous but was filled with small pieces of ham. The server gladly replaced it with the tomato soup which it turned out was a clear, vegetable broth.
For dinner in Spokane and I chose Wild Sage on 2nd St. since it advertised non-gluten options. Adding non-dairy severely limited the choices but I did end up with an excellent fresh, nicely presented salad with a high quality balsamic vinegar and olive oil. Main course was black quinoa and lentil cakes served with a roasted tomato sauce, asparagus and pea shoots. I asked them to hold the Parmesan. They were very accommodating and knowledgeable about their ingredients. Mmmm.
In the morning, the restaurants near the hotel didn't look too promising. Eggs were plentiful but no mention of fruit or veggies on the breakfast menu. I was dying for a Starbucks style cafe Americano so we headed down the street to what ended up being an independent coffee seller who sold Starbucks coffee. I got my Americano and dug into my pack for a pear and my almond butter. It was a satisfying breakfast that stuck with me.
Back at Cave B, I used a slightly different strategy and talked to the chef this time. I ended up with a chicken salad sandwich minus the bread and chips with some extra lettuce mix. I think the chicken had a tiny bit of mayo but since mayo is part of the diet as long as no added sugar, I decided not to sweat it.
The menu for dinner hadn't changed so ended up doing the ratatouille again since it was something I wanted to analyze a little further to see if I could replicate at home. My husband ordered halibut which without the pureed peas which contained dairy would have also worked. Tried my hand at dinner photos although the intense light and shadows were a bit of a challenge. My husband drew the line at asking them to adjust the shades or move the table.
Figured breakfast would be a no-brainer since I ordered the poached eggs and spinach again. Hmm. Instead of the big plate of braised spinach with a small dish with two poached eggs next to it, I got a huge plate filled with bread, deep fried potatoes (which looked very tempting), and a small dressed salad topped with a few leaves of spinach along with my two poached eggs. I offloaded the bread and potatoes to another plate and made due with what I had since there were no offenders. But I must say, it wasn't the same as the braised spinach.
For dinner we ended up in Leavenworth, a Bavarian style town with lots of brats, and sugary treats. I didn't have high hopes but my husband needed dinner and I still had some fruit and almond butter in my bag. We ended up at Visconti's Italian Restaurant where the server gladly offered to substitute olive oil for the butter in the fire grilled mussels. They were some of the best mussels I've ever had. Just the right amount of smokey flavor softened by the lemon, olive oil and herbs. Can't believe they would have been better with butter. I added a dish of roasted beets sprinkled with saba ( a balsamic like dressing made from grape must). They also do a great Americano.
So what did I learn from all of this?
We arrived at the Cave B Inn at 1pm just in time for lunch only to find out they had only a brunch buffet with little other than fruit that I knew for sure was okay. With no other restaurants within a 35 minute drive and a 2:15 appointment at the spa, this was my first challenge. The cook at the omelet bar was willing to do a no butter, no oil omelet with spinach, mushrooms and onions. Added some fresh fruit from the buffet and a bit of lox (does lox have sugar in it?). So far, so good. Dinner was a fabulous ratatouille of spaghetti squash dressed with roasted carrots, celery, garlic, tomatoes, red peppers and onions and topped with a fried egg. Delicious!The following morning, two poached eggs on a bed of lightly braised spinach was terrific although the special request took 45 minutes to arrive.
Off on the road the next morning, we made a stop at McDonald's (mostly for the restroom) but I decided to get a drink and my husband wanted some fries. This was my first trip into Micky D's in probably a decade. I ordered an iced coffee for me and large fries for my husband. "Will that be caramel or vanilla?" the server asked. "Neither." I said. "Oh, you have to pick one, it only comes that way." she said. Turns out the iced coffee is not coffee chilled over ice but rather a pre-mixed, highly sugared beverage. I went with an ice tea. While I waited, I noticed the person next to me taking delivery on a box of fries that was as big as the popcorn boxes at the movies. "Is that a large fries?" I asked. It was about 4 times larger than I had remembered. I revised my order to a medium. "Medium fries and a sweetened ice tea" a server called as she pushed it in my direction. They re-did my drink order to reflect my unsweetened ice tea order. I walked out with a little better idea of how easy it can be to over sugar and over order if you're not vigilant.
A stop at a small town cafe was an unexpected surprise with a fresh looking salad bar. Soup came with it. I order lentil figuring the tomato mushroom likely had cream in it. The lentil soup looked fabulous but was filled with small pieces of ham. The server gladly replaced it with the tomato soup which it turned out was a clear, vegetable broth.
For dinner in Spokane and I chose Wild Sage on 2nd St. since it advertised non-gluten options. Adding non-dairy severely limited the choices but I did end up with an excellent fresh, nicely presented salad with a high quality balsamic vinegar and olive oil. Main course was black quinoa and lentil cakes served with a roasted tomato sauce, asparagus and pea shoots. I asked them to hold the Parmesan. They were very accommodating and knowledgeable about their ingredients. Mmmm.
In the morning, the restaurants near the hotel didn't look too promising. Eggs were plentiful but no mention of fruit or veggies on the breakfast menu. I was dying for a Starbucks style cafe Americano so we headed down the street to what ended up being an independent coffee seller who sold Starbucks coffee. I got my Americano and dug into my pack for a pear and my almond butter. It was a satisfying breakfast that stuck with me.
Back at Cave B, I used a slightly different strategy and talked to the chef this time. I ended up with a chicken salad sandwich minus the bread and chips with some extra lettuce mix. I think the chicken had a tiny bit of mayo but since mayo is part of the diet as long as no added sugar, I decided not to sweat it.
The menu for dinner hadn't changed so ended up doing the ratatouille again since it was something I wanted to analyze a little further to see if I could replicate at home. My husband ordered halibut which without the pureed peas which contained dairy would have also worked. Tried my hand at dinner photos although the intense light and shadows were a bit of a challenge. My husband drew the line at asking them to adjust the shades or move the table.Figured breakfast would be a no-brainer since I ordered the poached eggs and spinach again. Hmm. Instead of the big plate of braised spinach with a small dish with two poached eggs next to it, I got a huge plate filled with bread, deep fried potatoes (which looked very tempting), and a small dressed salad topped with a few leaves of spinach along with my two poached eggs. I offloaded the bread and potatoes to another plate and made due with what I had since there were no offenders. But I must say, it wasn't the same as the braised spinach.
For dinner we ended up in Leavenworth, a Bavarian style town with lots of brats, and sugary treats. I didn't have high hopes but my husband needed dinner and I still had some fruit and almond butter in my bag. We ended up at Visconti's Italian Restaurant where the server gladly offered to substitute olive oil for the butter in the fire grilled mussels. They were some of the best mussels I've ever had. Just the right amount of smokey flavor softened by the lemon, olive oil and herbs. Can't believe they would have been better with butter. I added a dish of roasted beets sprinkled with saba ( a balsamic like dressing made from grape must). They also do a great Americano.
So what did I learn from all of this?
- You can't be afraid to ask. There is dairy and sweetener hidden in less than obvious places.
- Be explicit. You can assume nothing. Just because something is savory doesn't mean it doesn't contain sweetener. Just because something doesn't have sugar, doesn't mean it doesn't have honey or some other sweetener in it. If you ask about sugar, they don't always tell you if there is honey in a dish. If you don't want bread or potatoes, say so.
- Don't assume servers know ingredients or will accurately convey your requests to the kitchen. Talk to the chef if at all possible. Chefs change day to day so each day is a new experience.
- Carrying small containers of olive oil and vinegar comes in handy if you can find a salad bar since it may be difficult to ascertain the ingredients in dressings or the nature of the oil.
- Higher end restaurants are not necessarily more willing to accommodate although on this trip, all the restaurants did try to work with me. If you're going somewhere for longer than a day or two, it would likely be helpful to call ahead so they can purchase accordingly.
- You may have to wait longer to get your food since special requests often require your dish be pulled "off line". At a busy time, this could mean waiting for someone to break away from their station to attend to your dish.
- Apples, pears and almond butter travel well and can easily be carried in a shoulder bag or large purse and can always do in a pinch.
- Kale Krunch from Alive & Radiant Foods comes in a 2.2 oz. resealable bag. It's mostly organic and with none of the prohibited ingredients. I tried the southwest ranch flavor--it was excellent. One of the few ways to get greens that can travel well without a cooler. I will be sure to have several bags with me for future trips. I got mine at PCC in Edmonds, WA.
Sunday, July 1, 2012
The first test--eating away from home
Tomorrow, my husband and I leave for a four day driving trip to celebrate our first anniversary. This will be my first time away from home and eating out since I started my anti-inflammatory diet. Tomorrow night we have reservations at a nice restaurant connected with a winery. It's got a farm to table reputation so I suspect that dinner will not be a problem. Fish or poultry, a salad, lots of veggies. I expect they'll have extra virgin olive oil and good balsamic vinegar.
But what concerns me are the stops along the way for lunch. Although I'm sure I could find a salad at most places, I'm not so sure I trust their oil to be olive. I've also seen a number of balsamic vinegars that contain sugar. So today I was off scouring the stores for a couple of food friendly 3oz. bottles to carry some good olive oil and balsamic vinegar. I was hoping to find a couple of sleek, slender 3oz. glass bottles that could also fly in a carry on but had little luck. I can't believe nobody makes these! I ended up buying a three pack of GoToob plastic bottles. They weren't cheap but they were the only ones I could find that were rated as safe for food. Plus they have a big enough opening that they seemed easier to clean. So, now at least I'll have good dressing for salads and plain veggies along the way.
I also went looking for some snacks to take along. I had hoped to grab a couple of packs of the dried seaweed I had a while back-- it was quite good. Alas, the regular flavor contained sugar. I didn't check the wasabi flavor since I'm not found of wasabi. Not much in the packaged department. I ended up buying tamari almonds, and spiced pumpkins seeds along with some apples and pears. I purchased a couple 5.5 oz cans of coconut milk and packed a can opener and a small metal drink bottle to store leftover coconut milk once it's opened. (we'll have a small cooler). I'll also throw in the rest of my chopped raw kale with tahini dressing. Come to think of it, I probably won't even need to stop for lunch tomorrow, with everything I'm bring with me.
Wish me luck. Not just with the diet. I'm a little concerned about walking when we get to our destination. My foot has been feeling so good this week that I think I might have overdone it yesterday. I'm a little sore again today. In spite of that I'm loving how the rest of me is feeling eating this way and will continue on. I'll report back on Thursday about how it goes eating out.
But what concerns me are the stops along the way for lunch. Although I'm sure I could find a salad at most places, I'm not so sure I trust their oil to be olive. I've also seen a number of balsamic vinegars that contain sugar. So today I was off scouring the stores for a couple of food friendly 3oz. bottles to carry some good olive oil and balsamic vinegar. I was hoping to find a couple of sleek, slender 3oz. glass bottles that could also fly in a carry on but had little luck. I can't believe nobody makes these! I ended up buying a three pack of GoToob plastic bottles. They weren't cheap but they were the only ones I could find that were rated as safe for food. Plus they have a big enough opening that they seemed easier to clean. So, now at least I'll have good dressing for salads and plain veggies along the way.
I also went looking for some snacks to take along. I had hoped to grab a couple of packs of the dried seaweed I had a while back-- it was quite good. Alas, the regular flavor contained sugar. I didn't check the wasabi flavor since I'm not found of wasabi. Not much in the packaged department. I ended up buying tamari almonds, and spiced pumpkins seeds along with some apples and pears. I purchased a couple 5.5 oz cans of coconut milk and packed a can opener and a small metal drink bottle to store leftover coconut milk once it's opened. (we'll have a small cooler). I'll also throw in the rest of my chopped raw kale with tahini dressing. Come to think of it, I probably won't even need to stop for lunch tomorrow, with everything I'm bring with me.
Wish me luck. Not just with the diet. I'm a little concerned about walking when we get to our destination. My foot has been feeling so good this week that I think I might have overdone it yesterday. I'm a little sore again today. In spite of that I'm loving how the rest of me is feeling eating this way and will continue on. I'll report back on Thursday about how it goes eating out.
Saturday, June 30, 2012
Cool and Creamy: The Craving for Ice Cream
As I mentioned earlier, ice cream is one of my very favorite treats. Gelato. Ben and Jerry's Cherry Garcia, Peanut Butter Cup or Vanilla, Carmel, Fudge with a touch of sea salt added, Molly Moon's Strawberry or Beecher's Cheddar (yes, it is fabulous-especially with apple compote on top). Mmmm. There's something about the creamy coolness of ice cream and gelato that's hard to replace.
I'm not usually a big fan of kitchen gadgets and appliances but I decided in this case the investment in my health (and sanity) was worth it. I bought an ice cream maker. I found a nice, relatively small Cuisinart ice cream maker on the internet that got good reviews. It cost about $64 including tax and shipping. It's the kind where the bowl chills out in your freezer. It does take up some room but you can put other things like bags of frozen veggies inside if need be.
I started looking for ice cream recipes with no sugar or sweeteners and no dairy. Not so easy to find. I found no dairy but sweeteners and no sweeteners but dairy. I'm going to keep looking. I'll let you know what I find. But this new appliance was dying to be tried out so I had to come up with something quick.
My first foray into ice cream making was pretty simple.
So here's what I made up. Not sure it fits the letter of the law on my diet but I think it's pretty darn close.
Pina Colada Ice Cream
2 15 oz cans regular coconut milk
1 8oz can crushed pineapple in its own juice (no sugar or syrup added)
Blend the coconut milk to thoroughly mix in the solids at the top of the cans. Add the pineapple and juice. Mix well. Chill in refrigerator for several hours. (I'm not sure you have to take this step but it make the ice cream process quick and easy.)
Place the frozen bowl onto the ice cream maker. (Don't take the bowl out of the freezer until right before you're ready to use.) Place in paddle and cover with top. Start the machine. Add the coconut pineapple mixture through the hole in the top of the ice cream maker. Churn for 10-20 minutes until ice cream is the consistency of gelato. (Two cans overflowed the bowl a little as the coconut milk froze. It was a little messy but it worked. If you have less than a 1 1/2 pint capacity or you want a little less mess, try it first with just one can and half the pineapple.) If you want your ice cream firmer put it in the freezer for a bit. This does get quick hard in the freezer. I put it in the microwave for about 30 seconds on 30% power to soften it up a bit to scoop out. If you do this though check frequently as it's a small difference between softening and turning into a soupy liquid.
It's not as sweet as some ice creams but the flavor is good and I find it satisfies my desire for something cold and creamy.
I'm not usually a big fan of kitchen gadgets and appliances but I decided in this case the investment in my health (and sanity) was worth it. I bought an ice cream maker. I found a nice, relatively small Cuisinart ice cream maker on the internet that got good reviews. It cost about $64 including tax and shipping. It's the kind where the bowl chills out in your freezer. It does take up some room but you can put other things like bags of frozen veggies inside if need be.
I started looking for ice cream recipes with no sugar or sweeteners and no dairy. Not so easy to find. I found no dairy but sweeteners and no sweeteners but dairy. I'm going to keep looking. I'll let you know what I find. But this new appliance was dying to be tried out so I had to come up with something quick.
My first foray into ice cream making was pretty simple.
So here's what I made up. Not sure it fits the letter of the law on my diet but I think it's pretty darn close.
Pina Colada Ice Cream
2 15 oz cans regular coconut milk
1 8oz can crushed pineapple in its own juice (no sugar or syrup added)
Blend the coconut milk to thoroughly mix in the solids at the top of the cans. Add the pineapple and juice. Mix well. Chill in refrigerator for several hours. (I'm not sure you have to take this step but it make the ice cream process quick and easy.)
Place the frozen bowl onto the ice cream maker. (Don't take the bowl out of the freezer until right before you're ready to use.) Place in paddle and cover with top. Start the machine. Add the coconut pineapple mixture through the hole in the top of the ice cream maker. Churn for 10-20 minutes until ice cream is the consistency of gelato. (Two cans overflowed the bowl a little as the coconut milk froze. It was a little messy but it worked. If you have less than a 1 1/2 pint capacity or you want a little less mess, try it first with just one can and half the pineapple.) If you want your ice cream firmer put it in the freezer for a bit. This does get quick hard in the freezer. I put it in the microwave for about 30 seconds on 30% power to soften it up a bit to scoop out. If you do this though check frequently as it's a small difference between softening and turning into a soupy liquid.
It's not as sweet as some ice creams but the flavor is good and I find it satisfies my desire for something cold and creamy.
Friday, June 29, 2012
What's for breakfast?
Historically, I've never been a big breakfast eater. As a kid, I was just never that hungry in the morning and dry cereal with milk just didn't do it for me. Even weekend pancakes or french toast kind of stuck in my throat. I'm horrified to admit that through junior high and high school my favorite and most common breakfast was a Hostess spice cake washed down with coffee loaded with sugar and milk. Ironically, my mother doesn't drink coffee at all but her parents were big coffee drinkers and kind of got me hooked by flavoring my milk with coffee when I kept insisting that I wanted to try it. As an adult, I was always rushed in the morning getting ready for work. Breakfast varied from coffee and a bagel to oatmeal with walnuts and maple syrup. Occasionally, and only on the weekends, an omelet with cheese and toast on the side. Grain played a big part in my breakfasts. Maybe it's my eastern European heritage.
So protein at breakfast? Not really in my food repertoire. But the last five days may have just sold me on it. And not because it makes me feel good and keeps me from getting hungry (although it has) but because it is absolutely a delicious treat to wake up to. By the way, both can be cooked in advance and re-heated in less than 5 minutes for anyone who is has minimal time to mess with breakfast in the morning. Re-heating in no way diminishes either of these dishes.
Here are two of my favorites (both taken from the Abascal Way cookbook.)
This first one may sound a little odd, it did to me. But it was a total and wonderful surprise. The cabbage gets sweet and carmelized with just a little crunch and the eggs make for a creamy coating.
Eggs and Cabbage
1/2 head white cabbage finely shredded
1 yellow onion diced
small bunch of green onions, whites only, chopped
salt and pepper to taste
Cook the onion on medium high in a tablespoon of olive oil until it starts to get soft. Add the cabbage and green onion and cook until the cabbage is soft but not mushy. Make two indentations in the cabbage and add a raw egg to each. Cover and cook until the white is set and the yolk is cooked the way you like. I like my yolk runny. I think it took about 5 minutes. Check frequently if you don't want your yolk hard.
This makes enough extra cabbage for a second serving (in that case use four eggs). Or even better save the extra cabbage for the next day. I re-heated the cabbage on med-hi in a non-stick frying pan until it was slightly warm. Then made two wells, added an egg to each, covered the pan and cooked until the eggs were done. The cabbage got nice and browned and carmelized on the bottom. The egg white mixed in a bit with it making it a little like a cabbage pancake on the bottom. Today I ate this with a mild, fresh salsa. Mmmm.
Quinoa Breakfast Cereal (Quinoa is high in protein!)
1/2 cup quinoa (well rinsed until there is no trace of soapy suds around it )
1 cup water
Cocoa nibs (optional- make sure they are plain and not covered in chocolate!)
Coconut milk (the kind in the can)
Fruit in season (blueberries, strawberries, raspberries, peaches, apricots, bananas)
Heat water, quinoa and cocoa nibs to a boil. Reduce heat and simmer 10 minutes or until water has been absorbed. You can cook the fruit with the quinoa for a sweeter dish or serve it with coconut milk and fruit as a topping. You can reheat the left over quinoa and top with fruit and coconut milk.
I made mine with about 1 tbs. Theo's organic cocoa nibs (purchased at PCC, our local food coop here in Edmonds, WA). The nibs got soft and developed a smoother flavor as they cooked. Nibs can be a bit bitter on their own. I used fresh strawberries and coconut milk. Fabulous!
Next time I'll try it without the nibs and use blueberries, almonds and coconut milk to top.
So protein at breakfast? Not really in my food repertoire. But the last five days may have just sold me on it. And not because it makes me feel good and keeps me from getting hungry (although it has) but because it is absolutely a delicious treat to wake up to. By the way, both can be cooked in advance and re-heated in less than 5 minutes for anyone who is has minimal time to mess with breakfast in the morning. Re-heating in no way diminishes either of these dishes.
Here are two of my favorites (both taken from the Abascal Way cookbook.)
This first one may sound a little odd, it did to me. But it was a total and wonderful surprise. The cabbage gets sweet and carmelized with just a little crunch and the eggs make for a creamy coating.
Eggs and Cabbage
1/2 head white cabbage finely shredded
1 yellow onion diced
small bunch of green onions, whites only, chopped
salt and pepper to taste
Cook the onion on medium high in a tablespoon of olive oil until it starts to get soft. Add the cabbage and green onion and cook until the cabbage is soft but not mushy. Make two indentations in the cabbage and add a raw egg to each. Cover and cook until the white is set and the yolk is cooked the way you like. I like my yolk runny. I think it took about 5 minutes. Check frequently if you don't want your yolk hard.
This makes enough extra cabbage for a second serving (in that case use four eggs). Or even better save the extra cabbage for the next day. I re-heated the cabbage on med-hi in a non-stick frying pan until it was slightly warm. Then made two wells, added an egg to each, covered the pan and cooked until the eggs were done. The cabbage got nice and browned and carmelized on the bottom. The egg white mixed in a bit with it making it a little like a cabbage pancake on the bottom. Today I ate this with a mild, fresh salsa. Mmmm.
Quinoa Breakfast Cereal (Quinoa is high in protein!)
1/2 cup quinoa (well rinsed until there is no trace of soapy suds around it )
1 cup water
Cocoa nibs (optional- make sure they are plain and not covered in chocolate!)
Coconut milk (the kind in the can)
Fruit in season (blueberries, strawberries, raspberries, peaches, apricots, bananas)
Heat water, quinoa and cocoa nibs to a boil. Reduce heat and simmer 10 minutes or until water has been absorbed. You can cook the fruit with the quinoa for a sweeter dish or serve it with coconut milk and fruit as a topping. You can reheat the left over quinoa and top with fruit and coconut milk.
I made mine with about 1 tbs. Theo's organic cocoa nibs (purchased at PCC, our local food coop here in Edmonds, WA). The nibs got soft and developed a smoother flavor as they cooked. Nibs can be a bit bitter on their own. I used fresh strawberries and coconut milk. Fabulous!
Next time I'll try it without the nibs and use blueberries, almonds and coconut milk to top.
Thursday, June 28, 2012
The Diet (and a Recipe)
I'm realizing I haven't said much so far about what exactly this diet is that I'm following. I almost hate to call it a diet, since so often people think of a diet as cutting down on the amount of food. This is really a diet meaning a way of eating.
For the last five days and the next few weeks, I've cut out all dairy, gluten (wheat, rye, oats, spelt, farro, couscous, bulgar, etc.), sugar, refined flours, dried corn products (with the exception of sprouted corn tortillas), all sweeteners, dried fruit, alcohol, peanuts and peanut products, all oils except for olive oil (the diet allows for some others, I just haven't found I've needed them yet.) additives, dyes and artificial anything, red meat (which I already wasn't eating), no skin on poultry while cooking (or eating), some types of seafood and fish. Sounds like a lot, doesn't it? But amazingly, my diet feels richer and more satisfying than ever. Although I will confess, it does take a little more planning and a lot more refrigerator space.
The idea is to eat twice as many fruits and vegetables every day as protein and grain. Make vegetables more interesting and serve them as the center piece of the meal with protein and grain as the accents. You would have thought as a vegetarian for many years that would have been how I ate. And yet in retrospect, I ate a lot more bread, pasta, cheese, yogurt and grain than I did vegetables and fruit. Never really gave proportions much thought since I thought I was eating healthy.
The other big change for me was having to have protein at breakfast. I'd have an occasional egg or egg whites but never ate any other kind of protein at breakfast since I didn't eat bacon, sausage or ham. I've had to look for some new ideas for breakfast. Luckily the cookbook that came with The Abascal Way book had some really great breakfast ideas and recipes.
This is just a brief overview of the diet, if you're interested in learning more, check out Kathy Abascal's The Abascal Way book and cookbook. By the way, this is not an advertisement for this book or diet. It's just one I read about at just the right time that seemed to make a lot sense to me. The Arthritis Association and the The Diabetes Association offer similar recommendations for diet although I didn't find them as comprehensive as this one.
One of the things that's highly recommended is eating more leafy greens. I like leafy greens but find they get kind of boring. I never knew quite what to do with them which would make them interesting enough to eat regularly. My favorite recipe so far came out of Sunset Magazine. A recipe for Kale Chips. These are truly wonderful. Even my husband, an avowed greens hater, eats them and thinks they taste really good. I like them even better than potato chips and they make a great substitute for popcorn. I've been buying bunches of kale, and cleaning and de-ribbing and storing in the frig. Then I can pop them in the oven when I want some without all the prep work. Don't put the oil and soy on them until right before you pop them in the oven. I use a big plastic bag to shake them up with the soy and oil to coat.
The key to these is to not over cook them and let them burn or they lose their flavor.
For the last five days and the next few weeks, I've cut out all dairy, gluten (wheat, rye, oats, spelt, farro, couscous, bulgar, etc.), sugar, refined flours, dried corn products (with the exception of sprouted corn tortillas), all sweeteners, dried fruit, alcohol, peanuts and peanut products, all oils except for olive oil (the diet allows for some others, I just haven't found I've needed them yet.) additives, dyes and artificial anything, red meat (which I already wasn't eating), no skin on poultry while cooking (or eating), some types of seafood and fish. Sounds like a lot, doesn't it? But amazingly, my diet feels richer and more satisfying than ever. Although I will confess, it does take a little more planning and a lot more refrigerator space.
The idea is to eat twice as many fruits and vegetables every day as protein and grain. Make vegetables more interesting and serve them as the center piece of the meal with protein and grain as the accents. You would have thought as a vegetarian for many years that would have been how I ate. And yet in retrospect, I ate a lot more bread, pasta, cheese, yogurt and grain than I did vegetables and fruit. Never really gave proportions much thought since I thought I was eating healthy.
The other big change for me was having to have protein at breakfast. I'd have an occasional egg or egg whites but never ate any other kind of protein at breakfast since I didn't eat bacon, sausage or ham. I've had to look for some new ideas for breakfast. Luckily the cookbook that came with The Abascal Way book had some really great breakfast ideas and recipes.
This is just a brief overview of the diet, if you're interested in learning more, check out Kathy Abascal's The Abascal Way book and cookbook. By the way, this is not an advertisement for this book or diet. It's just one I read about at just the right time that seemed to make a lot sense to me. The Arthritis Association and the The Diabetes Association offer similar recommendations for diet although I didn't find them as comprehensive as this one.
One of the things that's highly recommended is eating more leafy greens. I like leafy greens but find they get kind of boring. I never knew quite what to do with them which would make them interesting enough to eat regularly. My favorite recipe so far came out of Sunset Magazine. A recipe for Kale Chips. These are truly wonderful. Even my husband, an avowed greens hater, eats them and thinks they taste really good. I like them even better than potato chips and they make a great substitute for popcorn. I've been buying bunches of kale, and cleaning and de-ribbing and storing in the frig. Then I can pop them in the oven when I want some without all the prep work. Don't put the oil and soy on them until right before you pop them in the oven. I use a big plastic bag to shake them up with the soy and oil to coat.
The key to these is to not over cook them and let them burn or they lose their flavor.
Soy and Sesame Kale
Chips
Avoid crowding on
baking sheets. Keep an eye on them, they
can scorch quickly.
1 bunch Lacinato kale (also called Dinasaur or Tuscan kale)
1 Tbs. olive oil
1 Tbs. soy sauce
1 Tbs. sesame seeds
Preheat oven to 300 degrees.
Rinse kale and thoroughly dry.
Tear leaves from ribs. Tear
leaves into 4 inch pieces. Place in
large plastic bag. Pour in soy sauce and
olive oil and shake well to coat.
Arrange leaves in a single layer on 2 or 3 rimmed baking
sheets lined with parchment. Bake,
switching pan positions after 13 minutes.
Sprinkle with sesame seeds and bake until leaves are crisp but not
browned. About 5-7 minutes more.
Make ahead up to 1 week if stored in airtight container.
Options:
Omit soy sauce and
sesame and add ¼-1/2 tsp coarse sea salt to oil.
Omit soy sauce and sesame.
Add ¼ -1/2 tsp coase sea salt and ½ tsp coarsely ground pepper to
oil. After chips bake 13 minutes,
sprinkle evenly with 3 Tbs. grated parmesan or 3 Tbs. of nutritional
yeast. Continue baking as before.
Enjoy!
The Five Day Mark
Have some catching up to do today since I'm officially five days into my experiment ( Actually, I stopped eating wheat and sugar about 10 days ago but it took me a little longer to get through my favorite locally produced yogurt which I refused to throw away. Plus I had some really outstanding Theo's chocolates which I had to finish before they went bad. Hmm. I can kind of see a pattern here.) Anyway, since June 24 I've been "clean" following the recommendations from the Abascal Way religiously.
I've been writing in a journal instead of online so I'll try to summarize here and get better about writing real time.
Well the most measurable result so far has been my weight. I started out on June 22 at 137.6. This morning I weighed in at 134.6. Hmm. That's kind of hard to believe. I actually weigh myself on two difference scales and then use the highest one to be conservative. What's even more amazing is that I haven't been hungry even once all week. No scouring the kitchen frantically looking for something comforting to eat. No standing at the pastry cabinet at PCC longing for "just one little goodie" to go with my coffee. In fact, I could probably skip the snacks that are a mandatory part of the first three weeks. My stomach looks flatter although that just could be my imagination. I haven't actually taken out the tape measure although I probably should do that.
Up until 6/24 I had been taking 100mg.of diclofenic sodium (a non-steroidal anti-inflammatory drug, NSAID) to keep the pain in my ankle at bay. It was pretty darn effective ( when I went off for 2 weeks in May due to some surgery, my ankle started really bothering me) but because these medications are very hard on one's stomach and can cause ulcers, there is a limit as to how long you can stay on them. My doctor told me I had one more month. Because it's been so powerful at relieving pain I wanted to see first hand how much my diet could replace the effects of the drug. The first few days, I took it pretty easy although did notice some pain in my ankle especially during the night and at the pool when I didn't have my heavy duty shoes and orthotics on. Last night I did a little weeding in the hillside garden, a task that really can do a number on my ankle. I was very careful although still had to deal with some rotation of my ankle to brace myself. My husband was concerned and warned me about the consequences of my actions. But both last night after getting ready for bed and this morning getting up and dressed with only slippers on my feet, my ankle felt fine. I admit, this is way too soon to tell, but it's a good sign at least.
On another front, I stopped taking my pro-biotic pills 6/24. Again to see what the diet would do without being masked by the pills. I'd been having a lot of stomach issues over the last year feeling bloated a lot with a mild stomach ache almost all the time. The pro-biotic helped a lot although occasionally left me with a slightly queasy stomach. I also had gall bladder surgery in May. It fixed the bouts of truly breathtaking pain but it didn't do much for the daily nagging issues. I should also mention that I'm some what lactose intolerant. I love ice cream but it's like Russian Roulette for me. Lactose pills usually help but not always. But over the last three years, I have been indulging in some Ben and Jerry's an the occasional trip to Molly Moon's. I don't drink a lot of milk but did use half and half in my decaf coffee. Yogurt and cheese didn't seem to bother me so I ate those pretty freely. After five days, with NO pro-biotic pills, I can honestly say my stomach hasn't felt this good in a long time. That bloated, uncomfortable feeling is gone. So, is it just in my head? Guess I need more time to find out. I'll post a little about the diet and what I've been eating in my next blog.
I've been writing in a journal instead of online so I'll try to summarize here and get better about writing real time.
Well the most measurable result so far has been my weight. I started out on June 22 at 137.6. This morning I weighed in at 134.6. Hmm. That's kind of hard to believe. I actually weigh myself on two difference scales and then use the highest one to be conservative. What's even more amazing is that I haven't been hungry even once all week. No scouring the kitchen frantically looking for something comforting to eat. No standing at the pastry cabinet at PCC longing for "just one little goodie" to go with my coffee. In fact, I could probably skip the snacks that are a mandatory part of the first three weeks. My stomach looks flatter although that just could be my imagination. I haven't actually taken out the tape measure although I probably should do that.
Up until 6/24 I had been taking 100mg.of diclofenic sodium (a non-steroidal anti-inflammatory drug, NSAID) to keep the pain in my ankle at bay. It was pretty darn effective ( when I went off for 2 weeks in May due to some surgery, my ankle started really bothering me) but because these medications are very hard on one's stomach and can cause ulcers, there is a limit as to how long you can stay on them. My doctor told me I had one more month. Because it's been so powerful at relieving pain I wanted to see first hand how much my diet could replace the effects of the drug. The first few days, I took it pretty easy although did notice some pain in my ankle especially during the night and at the pool when I didn't have my heavy duty shoes and orthotics on. Last night I did a little weeding in the hillside garden, a task that really can do a number on my ankle. I was very careful although still had to deal with some rotation of my ankle to brace myself. My husband was concerned and warned me about the consequences of my actions. But both last night after getting ready for bed and this morning getting up and dressed with only slippers on my feet, my ankle felt fine. I admit, this is way too soon to tell, but it's a good sign at least.
On another front, I stopped taking my pro-biotic pills 6/24. Again to see what the diet would do without being masked by the pills. I'd been having a lot of stomach issues over the last year feeling bloated a lot with a mild stomach ache almost all the time. The pro-biotic helped a lot although occasionally left me with a slightly queasy stomach. I also had gall bladder surgery in May. It fixed the bouts of truly breathtaking pain but it didn't do much for the daily nagging issues. I should also mention that I'm some what lactose intolerant. I love ice cream but it's like Russian Roulette for me. Lactose pills usually help but not always. But over the last three years, I have been indulging in some Ben and Jerry's an the occasional trip to Molly Moon's. I don't drink a lot of milk but did use half and half in my decaf coffee. Yogurt and cheese didn't seem to bother me so I ate those pretty freely. After five days, with NO pro-biotic pills, I can honestly say my stomach hasn't felt this good in a long time. That bloated, uncomfortable feeling is gone. So, is it just in my head? Guess I need more time to find out. I'll post a little about the diet and what I've been eating in my next blog.
A Foodie's Experiment with Health and Wellness
Food has long been a passion of mine. Cooking food, eating food, trying new foods and ways of preparing. Although I do believe that the food we eat affects our general health (and certainly our weight) and have tried to hold to a reasonably healthy diet, recent events have opened up a new lens on food for me.
For the last five months I've been hobbling with a longitudinal tear in my posterior tibial tendon. It makes it painful to walk, garden, work around the house and just about anything else that involves a lot of ankle motion. I've been through a round of physical therapy, numerous weeks in a boot cast and/or an ankle brace along with my custom orthotic. I haven't had any shoes on the affected foot other than my ASICS stability walking shoes. ( Not the most fashionable look with dress up clothes.) But my ankle is still swollen and although I can walk around the house without much pain, my ventures to the mall and the market downtown have been a lot less successful.
My doctor has informed me that if we can't get the inflammation under control, I'll be looking at a major surgery with a very long recovery period if I ever want to get back to my daily exercise walks, gardening in my hillside garden or navigating the hills in the community in which I live (required to walk just about anywhere.) Yuk. For the last few months not only have my restrictions on walking been difficult but thinking about potential surgery and another year of impact on my life has been less than uplifting to say the least.
Then recently I came across an article in our local paper about an anti-inflammatory diet (The Abascal Way). I remembered a friend who had a bout of polymyalgia who talked about how she was able to mitigate her symptoms with a similar diet. But could an anti-inflammatory diet really help the inflammation from a torn tendon? Enough to avoid surgery? My very rational, technical husband was skeptical. "Just another fad diet" he says. But in addition to being a foodie, I'm also an engineer by training. Rather than just trusting something is true or assuming it's not, I believe in testing things out. I want to see for myself Thus was born this little experiment. My goal: over the next 6 weeks stick with this anti inflammatory diet and see for myself what it does--both for my ankle injury and the rest of me as well. This is my place for documenting what I'm eating, what's happening with my ankle, capture favorite recipes and note anything else that's happening with my body.
As some background, I'm a 57 year old woman who's been pretty healthy most of my life. I've eaten a mostly vegetarian diet with some fish and in the last few years, chicken and turkey. Most people would say my meals are healthy ones but I have been snacking more than I should (popcorn, chips, homemade pretzels, good quality dark chocolate and salted caramels and more ice cream than I care to admit.) Yogurt and grains as well as cheese have also been a pretty significant part of my diet. Can an anti inflammatory diet make a noticeable difference for someone like me? Stay tuned.
For the last five months I've been hobbling with a longitudinal tear in my posterior tibial tendon. It makes it painful to walk, garden, work around the house and just about anything else that involves a lot of ankle motion. I've been through a round of physical therapy, numerous weeks in a boot cast and/or an ankle brace along with my custom orthotic. I haven't had any shoes on the affected foot other than my ASICS stability walking shoes. ( Not the most fashionable look with dress up clothes.) But my ankle is still swollen and although I can walk around the house without much pain, my ventures to the mall and the market downtown have been a lot less successful.
My doctor has informed me that if we can't get the inflammation under control, I'll be looking at a major surgery with a very long recovery period if I ever want to get back to my daily exercise walks, gardening in my hillside garden or navigating the hills in the community in which I live (required to walk just about anywhere.) Yuk. For the last few months not only have my restrictions on walking been difficult but thinking about potential surgery and another year of impact on my life has been less than uplifting to say the least.
Then recently I came across an article in our local paper about an anti-inflammatory diet (The Abascal Way). I remembered a friend who had a bout of polymyalgia who talked about how she was able to mitigate her symptoms with a similar diet. But could an anti-inflammatory diet really help the inflammation from a torn tendon? Enough to avoid surgery? My very rational, technical husband was skeptical. "Just another fad diet" he says. But in addition to being a foodie, I'm also an engineer by training. Rather than just trusting something is true or assuming it's not, I believe in testing things out. I want to see for myself Thus was born this little experiment. My goal: over the next 6 weeks stick with this anti inflammatory diet and see for myself what it does--both for my ankle injury and the rest of me as well. This is my place for documenting what I'm eating, what's happening with my ankle, capture favorite recipes and note anything else that's happening with my body.
As some background, I'm a 57 year old woman who's been pretty healthy most of my life. I've eaten a mostly vegetarian diet with some fish and in the last few years, chicken and turkey. Most people would say my meals are healthy ones but I have been snacking more than I should (popcorn, chips, homemade pretzels, good quality dark chocolate and salted caramels and more ice cream than I care to admit.) Yogurt and grains as well as cheese have also been a pretty significant part of my diet. Can an anti inflammatory diet make a noticeable difference for someone like me? Stay tuned.
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