HEALing.Foodie

Eco Foodie Gift Guide

2011-12-08T10:35:00.000-08:00

Every year, I struggle with holiday gifts. I dislike the idea that the string of holidays are synonymous with scrambling at the malls and maxing out credit cards just for the sake of giving... whatever that means. And the spirit of holiday is often lost in the sea of gift wrap and gluttony for holiday treats. I much rather be generous at random times of the year simply because of my appreciation for the people I care about.

But if you're looking for sensible and sustainable gifts for the deserving people in your lives this holiday (or any other time of the year), here are some of my recs.
Disclaimer: I'm a proud owner/consumer of each these amazing items, and I'm only including the things are I'm a believer of. No company sponsorship or freebies swayed my list.

Reusable Utensils

Image from To-Go Ware.com

An estimated 40 billion plastic utensils are used every year in just our country alone. Landfills are running out of space, and toxins are leeched into air and water from the production and disposal of them. It's time to stop placing convenience first in our lifestyle choices.
To-Go Ware utensils offer a stylish and practical solution to the disposable utensil problem! Each set comes with a fork, knife, spoon, and a pair of chopsticks to cover all your culinary bases. They're made out of renewable bamboo and employ fair labor practices. I've had mine for a few months and love them to pieces! Hence I went to great lengths to get my lost pair of chopsticks replaced last month. Thanks, Kelly :)

Mesh Produce Bags

Image from bringitbags.com

I love seeing people buy fresh produce at farmers markets and heck, even chain grocery stores. But it breaks my heart when some folks pull off yards of plastic bags just to put 2 apples and 5 limes in each bag. And I find it most ironic when I see patrons of a farmers market walking about with countless white plastic bags hanging off of their arms.

Image from flip&tumble.com

With the rise of reusable totes, I was wondering when will someone come up with reusable produce bags. bringit offers 3 colors in 2 different sizes of mesh bags; flip & tumble offers a pack of 5. My honeydew colored bringit bag was purchased from Whole Foods Market, but I haven't seen any there lately. The set from flip & tumble is available at selected Crate & Barrel stores as well as Amazon.com.

Cast Iron Skillet

Image from Lodge Cast.com

My cast iron skillet made a strong comeback in the last year. Originally purchased to attempt Mexican cuisine at home when my family just immigrated from Hong Kong, now I can't remember the last time we made anything south of the border at home. But the skillet has become my favorite thing to cook with because of its durability and even heat conduction. Not to mention it gives the best color and sear, whether I'm making sauteed veggies, grilled steak, or even a cornbread cake! Yes, it's heavy and a bit clunky, but I'm all for getting a bicep workout while I'm cooking!
My cast iron skillet is an oldie from Lodge Cast. There's an extensive line of different cookware to chose from and are available at fine culinary stores like Sur la Table or their own website.

Image from Prepara.com

A Practical Kitchen Gadget
Did you know that store-bought nonstick cooking spray is an inhalant drug of abuse that can double-duty as ant poison? Not mention they're highly wasteful (a tiny amount of oil and a whole lot of nitrous oxide or carbon dioxide as propellant). Oh, and the coating on some pans and pots can be damaged by these cooking sprays.
For all those reasons, I was glad I stumbled upon the Prepara Table Top Mister on a random stroll through Crate & Barrel. I've had mine for over a year, and it's still working like a champ. For a more extensive product review, check out my post on it.
I couldn't find it anymore at Crate & Barrel on my last stroll there. But it was available at Sur La Table and in colors more exciting than just white.

Image from Theo Chocolate.com

Organic & Fair Trade Chocolate
At a recent conference, I had the pleasure of meeting Kim of Theo Chocolate. She's a rep for the company, and I knew I liked her when she let me stand there sampling almost every flavor on display. Then I had the Coconut Curry milk chocolate, and I knew I liked not only Kim but Theo, too! The flavor was mind-blowing (not for the timid palate), and I've been on the hunt for them ever since.
Theo Chocolate is certified organic and uses fair trade practices. You can enjoy the delicious cocoa delights and know that no worker was harmed during the production of your chocolate bar (chocolate giants like Hershey's and Nestle often exploit farmworkers on cocoa plantations). As Kim pointed out, most of their dark chocolates are also vegan! With their extensive and amazing flavors, there's truly something for everyone from Theo!
P.S. For $6, you can visit their factory in Seattle! Reservations required.

Local Artisan Ice Cream

Image from MotherMoo.com

I like ice cream, a lot. And I used to be a fan of factory-made ones that are sold at large supermarkets. What the heck was I thinking? There are added chemicals that act as stabilizers and the use of whey/skim milk to keep their costs down. There are occasional fun flavors but they're usually the trite vanilla, chocolate, and perhaps the semi-adventurous Rocky Road.
Then a couple of artisanal creameries opened up in my area, and my taste for ice cream transformed. They have inventive flavors that change with the seasons. There were basil-lemon sorbet in the summer, pumpkin ice cream in the fall, and my recent fav, cinnamon!
Support your local creamery like I have for Mother Moo Creamery who uses organic dairy and sources some raw ingredients from local farmers. Although ice creams aren't really travel-able gifts, bring a pint or quart to your next dinner party or buy gift certificates- they're so much more thoughtful than box-store gift cards.

Co-op Membership
Food co-ops are more than just stores to buy groceries, they also build community that empower their members. Although food co-ops aren't everywhere and accessible to everyone, you might be living close to one and not know it!
Check this list from Co-op Directory and purchase a membership as a gift! If you're in the LA area, lend your support to Santa Monica's Co-opportunity or the Arroyo Food Co-op that needs your help in opening their store!

Regifting
If you have an unused kitchen gadget that's just collecting dust in the corner, why not regift it?? In times when we really should consider conservation and the 3R's (reduce, reuse, recycle), regifting shouldn't count as a faux pas. Check out this great guide from Brain Pickings and spruce up your regift packaging with their fun graphics.

Cooperatives, Bringing Power Back to Consumers

2011-12-03T17:21:00.000-08:00

With the amount of political dissatisfaction that's churning and bubbling these days, co-ops are a breath of fresh air. They offer the very elements that are missing in our governments and parts of society- accountability, transparency, and balance.

With some of AFC's board members.
Photo courtesy of Gigi K. of Nutritiously Curious

Gigi K, blogger of Nutritiously Curious, and I sat down with Patrick Reagan, president of the Arroyo Food Co-op, to learn more about a community-owned grocery store and what it means for us to become "stakeholders."

Patrick's involvement in the co-op started when a Wild Oats Market in his neighborhood closed down due to a supposed acquisition by Whole Foods Market. But the merger was challenged by the FTC on the grounds of the anti-trust laws and Whole Foods ended up reselling Wild Oats in the same year (side note: here are the companies that were gobbled up by Whole Foods, listed on Whole Foods' own website). But the real losers of the market battle were the local customers of this Wild Oats Market. The community was left without a natural food store that was "human sized and addressed the neighborhood's needs" as Patrick recounted. Fast forward a bit and now a group of unhappy shoppers banded together in hopes of bringing some changes to the area's grocery scene. Patrick's ties with the efforts early on earned him the position of president of what would become the Arroyo Food Co-op. In March 2008, the group had its first meeting, and now they're 370+ members strong!

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With Gratitude

2011-11-27T22:21:00.000-08:00

You knew this post was coming. Thanksgiving is almost like a holiday made for food bloggers- an entire day dedicated to cooking, eating, photographing, and more eating. Some bloggers chose to write about the feast before the holiday. Others, like myself, were perhaps too entrenched in perusing all the Food & Wine magazines and cookbooks to carve out time to write a post (ha, pun intended). But I simply can't let the holiday go by without any mention here. That'd be unorthodox.

So with Thanksgiving behind us, many of us are stuck with leftovers, dreading to have dried turkey for the week to come. But that doesn't have to be the case! To borrow Mark Bittman's aptly titled article, use some "radical rethinking of Thanksgiving leftovers" and transform them into many more delicious meals!

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Avy Cake

2011-11-19T10:06:00.000-08:00

Good food doesn't always have to be made completely from scratch. For me, it's especially so when it comes to baking. Pastry/cake/cookies/pies are as challenging as astrophysics. I've turned 3" chocolate chip cookies into a Pangea cookie when I followed (I think) the recipe exactly. Not to mention the thought of making pie crust can make the hairs on the back of my neck stand straight.

Since giving up on baking from scratch, I've come to appreciate using box mixes and throw in a dash of creativity to make them my own. There have been Khalua No-Pudge brownies, apple sauce pumpkin bread, and the latest, boxed cornbread mix dolled up with some rosemary and strawberry jam.

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Product Props: TOKIG Salad Spinner from Ikea

2011-11-01T11:55:00.000-07:00

Photo from Ikea

My fellow salad eaters, you'd know how much of a pain it is to rinse and let the salad mix dry before serving. And who likes a watery salad dressing? Not me! For as long as I remember, I had wanted a salad spinner to freshen up my greens efficiently.

Most salad spinners retail $18 or more at home goods stores. I cannot convince myself to pay that much for cheap plastics made in China. Hoping that prices would drop over time, I didn't have such luck. In fact, they just got more expensive! But on a lazy afternoon trip to Ikea, I stumbled upon the most affordable salad spinner!

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Farm to Table: Spaghetti alla Cinese

2011-10-13T12:09:00.000-07:00

Worthy of a magazine cover...
photo by eating partner, Delwin L.

Legend has it that 13th Century traveler Marco Polo brought back what is now known as pasta from his travel to China. Whether that's a true story or a mere sensationalized tale, pasta is popular outside of just Italy. Spaghetti alla Cinese, or Chinese Spaghetti, is a homage to the legendary Chinese influence on these noodles. It marries whole wheat spaghetti with modernized Chinese flavors using sweet soy sauce, spring onion, and Japanese mustard. The result is a light yet satisfying meal appeals to the eyes and palate alike.

Freshly picked produce from the farmers market lend bright flavors to this dish. But feel free to substitute any of the veggies with whatever's available at the market. Julienned bok choy will work well when squash isn't available, and bean sprouts will be just fine in place of pea sprouts.This version is vegan-friendly but grilled chicken or shrimp may be added to nudge meat-lovers to try this dish.

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To Lend a Helping Hand

2011-09-30T12:42:00.000-07:00

As my friend was in a packing frenzy in anticipation of next week's move, I offered to take dinner off her to-do list by bringing dinner to her. Not a grand gesture by any means, but it's the most intimate and pragmatic way I know how to show people I care about them. Truthfully, food can say so much more than the best card you can find at Hallmark.

Wanting to bring something homey and comforting, I immediately thought of lasagna. There's something calming about layering my favorite ingredients and finding melty mozzarella laced with marinara oozing from each layer. But being a dietitian, I have a (robust) tendency to tweak recipes to give them a nutritious reincarnation.

This dish isn't big on looks, but it's mighty big on taste (as confirmed by my "taste panel")! Because it's pasta-less, Lasag-touille is suitable for those who have to watch their carb intake or follow the Consistent Carbohydrate Diet (CCD) to manage diabetes. And might I add it's a terrific way to use up leftover veggies in the bottom of your crisper drawer.
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$5 Challenge

2011-09-21T22:57:00.000-07:00

I had looked forward to Slow Food USA's $5 Challenge for weeks. Partly because I was excited to get some of my closest foodie friends together, also because I knew it would be a delicious feast, but mostly because I corralled my foodie friends together for some delicious food that cost (+/-) $5 each!

As I had hoped, it was an evening with good friends, good food, good wine, and good times. Now I have to add a new "good"- good intentions! It proved that eating well doesn't have to cost an arm and a leg. Although we did end up with a bunch of carbs and starches, I'm confident that we'll get more creative in making well-rounded dishes as we practice more with $5 Challenges.

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Mythbusting

2011-09-16T10:00:00.000-07:00

Original work. Background from lifelessnormal.com

Here it is. My first post as a registered dietitian. Wow. I need to moment to process this.

Many might think that as a RD, I just tell people what to eat and stay an arm's length away from. I've been thought of as a food police, nutrition nut, and someone who "hates red meat and loves V8" (someone did say that, verbatim). Through working as a nutrition educator, I realized I'm a mythbuster more than anything else. My worst enemies are those who think they have 2 cents about nutrition and crank out unscientific, fru fru advice. Then I have to go in and clean up their verbal poo. To those folks: STOP IT.

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Mango Colada

2011-08-03T17:58:00.000-07:00

I admit. I have been a long-time bubble "boba" tea addict. Especially in the summer time, all I can think about is cooling off with a smooth milk tea with chewy tapioca pearls. It's a carb bomb and practically a dietitian's nightmare. But recent news about carcinogenic plasticizers found in Taiwanese beverages kind of put a damper on my profound love for boba teas. Yes, I'm heartbroken, but maybe this is a blessing in disguise that will help wean me off these addicting drinks.

So it was with terrific timing that I stumbled upon the recipe for a (virgin) pina colada that cannot be more healthful and simple.

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Beating the Summer Heat

2011-07-14T21:17:00.000-07:00

Doing real cooking in the summer is no fun. The stove just adds to the permeating heat that's already trapped inside the house. And attempting to do anything with the oven will just result in dripping sweat.

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An Edu-cation

2011-06-25T20:00:00.000-07:00

Yay for organic farming practices!
Healdsburg, CA

It sure is nice to be back on HEALing Foodie after such a lengthy hiatus! Now that I've wrapped up the grad school chapter of life, the next to-do is passing the registered dietitian exam. But first up is a week-long trip to NorCal where I got an edu-cation - "educational vacation"!

Places I Went and Things I Saw:
[-] Intensive monoculture along the I-5. Endless fields of corn (pretty sure they're all GM), strawberries, oranges and other vegetation.

Hello, my fuuuury friend.

[-] Who can forget all the cows in the blazing sun, eating GM feed, and standing in dirt laced with their own feces? Sad and gross.

[-] An up-close encounter with the biggest 2-year old St. Bernard!
[-] Biodynamic farms in Healdsburg where holistic approaches are used along with an astronomical calendar for sowing and planting. Astrology for plants!
[-] Biking 12+ miles in the hot sun to see the wine country. It wasn't easy, but it's one of my most memorable (and low ecological impact) adventures to date!

Leafy Sea Dragon!

[-] The majestic sea life at Monterey Bay Aquarium. It's time to stop polluting, clean up our messes, and save these amazing creatures!
[-] Getting my set of Eco Quiz Deck!! It turns out to be a fun way to pass time during road trips.
[-] Last but not least, amazing meals with amazing friends! Vegan enchiladas and a fantastic pork chop with fingerling potatoes and fava bean "succotash". YUM-O!

So now I'm super refreshed and inspired after this awesome trip. Can't wait to recreate some vegan goodness and adopt more eco-conscious lifestyle habits! Stay tuned for more sustainable and sensible eating updates, folks!

Impending Return

2011-05-29T21:36:00.000-07:00

Image from psuedobook.com

What can I say. Life gets in the way of life sometimes. This notice came about 1 month and 19 days late, and HEALing Foodie will remain on hiatus until mid to late June. But stay tune for updates, folks! I promise I will return. And trust me, I'd much rather be taking photos of food and sharing my 2 cents here than to tend to my obligatory academic stuff. Yea, that stuff.

In the mean time, follow HEALing Foodie on Facebook and Twitter (@healingfoodie) for fun food tidbits and quick fix ideas!

In the words of the Terminator, "I'll be baark."

4-Minute Egg and Apple Salad

2011-04-10T14:32:00.000-07:00

I can sense the skepticism across cyberspace already... eggs and apples?!? I didn't think they belong together either, but somehow runny yolks manages to be friends with pretty much every food (not sure if they can be pals with chocolate though).

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Tea Party

2011-03-29T07:47:00.000-07:00

Not the right-wing, anti-government type.
But not quite the mad tea party with Alice and the Hatter either.
Just the kind of fun afternoon you'd expect to have with friends...
and of course adorable kitty teapots!

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Singapore Eats

2011-03-24T07:07:00.000-07:00

To travel is to experience a culture through food.

As much as I don't care for the daily sudden thunderstorms and tropical heat/humidity (my fight against frizz was an utter failure), Singapore has some of the most flavorful and memorable cuisine on this planet.

A get-together with good friends and good food is one of the best ways to reminisce and share the nostalgia.

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Dollar 'n Sense #1: Farm to Table

2011-03-17T06:00:00.000-07:00

We've all heard it (and possibly experienced it): It's expensive to buy food at farmers markets.

Yes, there are produce that cost more than what we wish to pay. But more often than not, they're more reasonable than you might think. Take my red chard and mushroom that became a delicious and nutritious pasta dish, for example.

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Match Made in Heaven

2011-03-10T13:49:00.000-08:00

Everyone has a list of personal favorite food pairings. The classics may include peanut butter with jelly, grapes with cheese, pita with hummus, and burgers with fries. But I have a newfound food pair that might just blow your taste buds out of foodie heaven and back-
poached pear and salted caramel ice cream.

Since words cannot describe the explosive yet refined fireworks that these two create, here is a photo while I gather my words.

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Kumquat Nectar

2011-02-24T06:00:00.000-08:00

The wintry season came and is on its way out (but you can never know for sure with these erratic weather mood swings these days). Even though the days were cold and sometimes bleak, the season brought with it a cornucopia of citrus- oranges of all kinds, mandarins, tangerines, and little golden jewels called kumquats.

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HAPPY BIRTHDAY!

2011-02-15T06:00:00.000-08:00

Not me... but HEALing Foodie is turning 1 today! THANK YOU to all 2000+ OF YOU who visited this blog this past year and perhaps have become returning visitors!

A few days before HEALing Foodie's first birthday, I had the phenomenal privilege of hearing Michael Pollan and Eric Schlosser speak at USC. If I had a bucket list, #1 is now crossed off!

Dietitians-in-training with Michael Pollan.

... and Eric Schlosser!

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Local Organic Foods at a Wal-Mart Near You?

2011-02-08T09:24:00.000-08:00

As of late, everyone has chimed in on the "Wal-Mart going healthy" discussion. I think it's my turn to do the same.

I'm not a supporter of Wal-Mart or Sam's Club. I don't agree with their labor practices. I don't believe in getting my daily necessities from a store that's the size of Rhode Island. I also don't think selling packaged processed food in bulk for household use is doing us (and our health) any good. I doubt any family needs 5 loaves of white bread and 5 pound bags of candies.

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An Abundance of Pumpkins

2011-02-02T08:00:00.000-08:00

by guest blogger Meghan P.

photo: Wikipedia Commons

There are a lot of pumpkins in my house. A LOT. Why? It all started in October when my coworker and I compared our favorite Thanksgiving foods. We kept circling back to pumpkin pie and sweet potatoes, yum… and it put me in such a holiday spirit that I picked up a bunch of canned pumpkin and some real ones to decorate the house.

Since then, I’ve had fun experimenting with various pumpkin-based recipes. Here’s a brief list of what I tried (no links given to protect the innocent. If you really want to try them, you’ll have to find them for yourself):

1. On Allrecipes.com, I found a recipe for a pumpkin cupcake made with applesauce and oil instead of butter. (I love butter, but I can only read so many recipes for 12 cupcakes that start with “Blend five sticks of butter…” before becoming completely grossed out).

2. Isaiah’s Pumpkin Cupcakes from the New York Times holiday roundup. The recipe is gluten free and dairy free. I tried three times: once with whole wheat flour instead of GF, one egg and some applesauce instead of two eggs; once with whole wheat flour, applesauce and no eggs; and once exactly as the directions said.

3. Trader Joes Pumpkin Mix. I broke open the box and followed the directions. Like most boxed mixes, it’s got lots of sugar, some preservatives, stabilizers, and “natural flavors” in addition to the real spices. On the whole, though, most of the ingredients are readily identifiable - it’s nothing like what you’d find in a Kraft product.

How did they turn out? The Allrecipes.com one was plain. I couldn’t tell that there was pumpkin in it at all. Isaiah’s Pumpkin Cupcakes were plain and slightly dry with the whole wheat flour used in place of the gluten free blend. They were absolutely terrible when I used applesauce as a sub for both eggs (note to self: keep eggs in stock at all times). When I followed the directions they were passable, if you like vegan food. (I think a big piece of butter would have improved them greatly. A recent Cook's Illustrated recipe used beer to make a moist, flavorful gingerbread. Perhaps something similar is needed for pumpkin breads.)

That brings us to…. Trader Joe’s Pumpkin mix. The cupcakes I made with it were hands down the best of all of them. Alone of all the recipes, they were pumpkin-y with hints of spices that the other recipes could only dream of. I’ve got some theories as to why that could be: A. More sugar. B. “natural flavor” additives. C. super cute seasonal cupcake liners (Kidding!... kind of).

Truth time: I usually like homemade foods over store-bought ones, and since you’re reading this blog, I bet you do too. Homemade is just so fresh and flavorful, and it’s nice knowing that it’s made of real food ingredients and not a million chemicals. Ok, enough already. In this case, friends, save yourself the hassle and break open a box of the prepared mix. You’ll thank me later.

Now it’s time for a reader poll:

What should I make next? It's cold outside again, so I'm willing to bake. I’ve still got one medium pumpkin, one squash, five mini-pumpkins, and one can of pumpkin puree left. Pumpkin-patch soup? Carmelized pumpkin and apple slices? Pumpkin soufflé? A zillion pumpkin spice lattes? Leave your vote in the Comments!

2011: Year of the Veggies

2011-01-31T06:00:00.000-08:00

Chinese/Lunar New Year is just around the corner, and in Chinese zodiac, 2011 is year of the rabbit. In the culinary realm, 2011 might be known as Year of the Vegetable. Cue applause from veggie supporters everywhere!

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Bouchons Au Thon

2011-01-27T06:00:00.000-08:00

My relationship with canned tuna has been a rather tumultuous one. I go through phases where I really really like it followed by periods of "meh". I'm not sure why but I always get this itch that tempts me to give it a try just one more time. My last attempt with canned tuna has been a fruitful one... perhaps even a glorious one.

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You Are What You Eat... Breathe, Use, & Drink

2011-01-20T06:00:00.000-08:00

The adage "you are what you eat" is a well-hearsed one. But a recent finding may call for an update to that old saying because everything we breathe, use, or drink can get absorbed into our fat stores.

Image credit: A Chuck & Beans cartoon by Brian from the Shoebox Blog via http://www.blabla.co.za

Just like how methylmercury clings to the fatty tissues in fish, many pollutants and toxins we encounter are fat soluble. They can't be excreted out so they reside in our fat. So what happens when someone goes through weight loss?

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Meatless Monday: Stuffed Spaghetti Squash

2011-01-10T06:00:00.000-08:00

In college, my nutrition professor affectionately called the holiday season "National Overeating Month." I remember thinking "the old man by the podium is a Holiday Food Gringe!" Then 10 seconds later, I realized how much truth there was to his statement. I certainly did my fair share of overeating (a lot of which were junky treats) this past month. It's as if the liberation from school liberated my eating habits, too.

So my redemption came when I attended a pot-luck party. Expecting half a cow and a quarter of a lamb to be on the dinner buffet, I purposefully brought a vegetarian dish to balance things out... just a tad. My dish was also a vehicle for injecting some healthfulness back into my own holiday eating spree.

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Fooducate to Educate

2011-01-06T10:22:00.000-08:00

2010 was a year for many things, and without a doubt, smartphone apps were huge last year. Riding on this trend and convenience, Fooducate created a new app for all you iPhone users to help you become more nutrition-savvy in 2011.

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SLO Bites

2010-12-30T18:25:00.000-08:00

California's Central Coast holds a very special place in my heart... mostly because of my alma mater. If I may, I'd like to suggest Mr. Tony Bennett to remake his classic and title it "I Left My Heart in Santa Barbara."

Taking advantage of my last extended winter vacation before I shed my student status, I packed my sleeping bag and rain boots and revisited the beautiful coast to see my foodie accomplice and o-mazing friend, Jaime G. for a delicious weekend.
* Click to enlarge photos.

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Happy Holidays!

2010-12-24T10:11:00.000-08:00

No-Spend Weekend

2010-12-19T19:00:00.000-08:00

by guest blogger Meghan P.

It can be so tempting this time of year to run out to the store to get that “one last thing”: one more present, one more stocking stuffer, another bag of sugar, a few ingredients to try a new dish. After all, it’s the last weekend before Christmas… it’s only a week away!

And yet, I really wanted the weekend to be peaceful and relaxing. I didn’t want to spend all my time and energy thinking about things I wanted to buy. Those goals plus the rain we’ve been inundated with (rain + driving = scary) gave me the nudge I needed to declare a No-Spend Weekend. I thought the hiatus would help me to appreciate what I already own and be more deliberate in the coming week about how I spend my money.

For meals, I used what I had in the fridge and pantry, instead of going off to the store. I had tuna, a few avocados, nori, and goma (sesame seeds), so I experimented with an “open-faced sushi roll.” At the last minute I decided to use salad greens instead of rice, and it turned out fine.

To Make:

Season the tuna with some soy sauce and sake and then dry it out a bit in a skillet. If you want to add tofu, now is the time to do it so that the excess moisture cooks off. Mix in some avocado slices and cucumbers if you’ve got them. Then put it on the rice or salad and sprinkle on some goma. If you’ve got shichimi, that would probably be great. For the nori sprinkles, I just shredded a big sheet of it with scissors.

It was a really easy, tasty break from the stuff I’ve been eating lately (like holiday desserts!). And I didn’t have to go to the store for any of the items.

What are your strategies for keeping things calm during the holidays?

Meatless Monday: Quinoa, Spinach & Butternut Squash

2010-12-13T06:00:00.000-08:00

During my routine restaurant Yelping (which has quickly turned into a favorite pastime of mine), I stumbled upon Huckleberry. It boasts a menu that was thiiiiiis close to convincing me to brave the LA traffic and drive across town to get to. Specifically, I had been eyeing the "Quinoa, spinach & butternut squash with two sunny side up eggs" on the breakfast menu. Yes, quinoa for breakfast! What a brilliant concept... and absolutely wholesome and nutritious! Then Lynn over at The Actor's Diet posted about the exact dish that had tantalized me for almost a whole week.

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Change Is Coming

2010-12-10T06:00:00.000-08:00

Is time-warping a symptom of getting older? One minute I was posting about Thanksgiving, and the next, it's almost the end of the year! The other explanation is that the tryptophan from my turkey really knocked me out- for almost 2 weeks!

For me, the year's end is usually a time for reflection- reflecting to appreciate for the good, to learn from the not so good, and to find clarity for my next steps in the new year. It has been a tremendous year to say the least, and to get a head start on some new steps for 2011, I've decided to expand HEALing Foodie! I might be using the term "expand" rather loosely here, but my dear friend and fellow foodie Meghan P. (see her bio on the left) has graciously agreed to be a guest blogger, and I cannot be more thrilled! Our friendship only dates back to earlier this year, but we've definitely had our share of foodie moments and adventures already. I also like the fact that she is a health-conscious foodie who has a good dose of skepticism with fad foods. I'm excited to collaborate with Meghan here and in the kitchen. So stay tuned for her first post coming your way REAL soon!

Aside from changes on HEALing Foodie, there have been some substantial changes about food on a national level. The Senate has passed the FDA Food Safety Modernization Act while the Healthy, Hunger-Free Kids Act will be signed into law next Monday by President Obama. Talk about may-jah changes on the food front!

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A Mindful Thanksgiving

2010-11-26T12:15:00.000-08:00

Amidst my "happy thanksgiving" text messaging frenzy yesterday, my fellow dietetic buddy Gigi K. wished me a happy turkey day and reminded me to "eat mindfully." As much it was intended to be a dietetic quip, it's a powerful reminder not only in the realm of healthful eating but also with ingredients selection.

Yes, the antibiotic and hormone-free turkey cost me a pretty penny, but I felt more at peace knowing the turkey was treated with some respect before it ended up on my dinner table. Also, the plethora of veggies used to make the dinner cuts down on the environmental impact that would otherwise incur with raising animals for consumption. Not only is it important to be mindful of our satiety cues, it's equally imperative to be mindful of the food's origin so proper thanks can be given to Mother Nature and those who had a hand in growing and harvesting for our feasts.

Crouton Stuffing with Carrots

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Rules to Eat By

2010-11-23T06:00:00.000-08:00

It's no secret that I'm an admirer of Michael Pollan. He is a journalism genius and the voice of reason when it comes to America's conflicted relationship with food. So I was semi-bummed to stumble upon his "Food Rules" reader project on GOOD the other day because I had let a WHOLE YEAR go by without knowing about it. Well, my consolation is that it's better late than never!

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If I Am In Italy...

2010-11-19T06:00:00.000-08:00

I would eat cheese by the wheel!

And would be able to get ultra-filtered flat or sparkling water for FREE!

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Subsidies vs. Recommendations

2010-11-16T06:00:00.000-08:00

Talk is cheap. Hypocrisy is even cheaper. So when I came across the subsidies that USDA allocates for each food group, the jarring contradictions that exist within the department were disturbing. It's the same agency that preaches healthy eating that gives more than half of its subsidies to the food that most Americans over-consume. It also happens that this food is one of the culprits for heart disease- an increasingly expensive illness for both the government and its people. It would be a laughable matter if it wasn't such a serious issue.

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Meatless Monday: Dollar and Sense of Eating Less Meat

2010-11-08T06:00:00.000-08:00

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Scarily Tasty Treats

2010-11-01T06:00:00.000-07:00

Question: What's has dots of blackish blue with orange and is tasty?
Answer: Blueberry and Apricot Rice Mallow Treats!

I first learned to make Rice Krispie Treats in my 6th grade Home Economics class. Loved the overly sugary treats back in the days, but my versions of these crispy snacks have come a long way since then.

I've experimented with Khalua, freeze-dried strawberries, almonds, granola, green tea powder, and flax seeds just to name a few. The latest endeavor is with freeze-dried blueberries and dried apricots- totally matches the color scheme for Halloween but tasty enough for whenever!

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A Sans Candies Trick or Treat

2010-10-28T06:00:00.000-07:00

Many moons ago, I went trick-or-treating my friend from grade school. We were both getting some serious candy loot when we stumbled upon "Peanuts Lady". Instead of giving us handfuls of miniature teeth-rotting substances, she gave us, yup, you guessed it, peanuts! Handful of peanuts that were still in shells! I'm pretty sure I looked at my friend with a WTF expression on my face (only if that was a contraction in use those days).

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When Coffee Meets Almond Milk

2010-10-26T08:40:00.000-07:00

As much as I enjoy almond milk, there are certain places (foods) that it should never go into. Case in point, coffee. The milk completely separated into a heterogeneous mess once it hit the coffee. Thankfully it didn't alter the taste of the drink!

From Blue Bottle Coffee cart at Vermont Farmers Market

Another food to avoid using almond milk for is frittata (or any egg dish for that matter). It doesn't fluff right and leaves the eggs a funny grey tinge. Eek.

With that said, almond milk fairs much better when used in fruit smoothies. Now that the thermostat is starting to drop, it's time to experiment with hot chocolate a la almond milk!

Meatless Monday: Curry Hummus

2010-10-18T06:00:00.000-07:00

Inspired by the amazing curry garbanzo dip at San Francisco's Firefly, I attempted my own version on this Meatless Monday.

3 ingredients: organic canned garbanzo beans, curry simmer sauce, and cilantro. Nothing more and nothing less. Key is blanching garbanzo beans to get rid of the slime and canned taste. Also, cilantro should be washed and dried with paper towel so the dip won't become watery.

Another creation using only TJs products.

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Au Naturale with Gastrobus

2010-10-11T06:00:00.000-07:00

It has been more than 3 months since my first encounter with Gastrobus at the LA Street Food Fest. Finally, we were reunited at Los Feliz Farmers Market on a fine Sunday afternoon. Every dish was prepped with ingredients from the farmers market. Not only were they seasonal items, they were also local and pesticide-free! It was the perfect way to satiate my tummy after a yoga sesh!

Croque Madame (ham, cheese, bechamel, fried egg)

The flavor of this farm fresh, cage-free, antibiotic-free egg is indescribable. It tasted like... an egg! A revelation indeed.

Cherry tomato omelette (herbs, jack cheese, toast)

Yes to more cheese! Tomato "relish" was beyond words... perfect accompaniment to the omelette.

Corn & green bean salad (cilantro, chicharones)

Clever use of pork rind, but I don't really care for them. I've always wanted to do a salad with corn and green bean... thanks to Gastrobus, I now have an inspiration!

Asian pear cider

Amazing cider to wash down all the deliciousness. Also a perfect refreshment for an outrageously warm October day.

Drop Dead Gorgeous

2010-10-07T06:00:00.000-07:00

Straight, obedient hair even on a rainy day is the stuff of many women's dream. That was my dream for many years, too. I was a devoted patron of Japanese thermal straightening until I realized how much crappy chemicals the treatment involved. So when Brazilian blowout was available, I thought I had found my new hair savior that is friendly to both my health and the planet....

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Celebrity Status for Food Politics

2010-10-04T06:00:00.000-07:00

Another brilliantly funny, well-articulated argument from Stephen Colbert. It's unfortunate that some in the courtroom think that checking a Blackberry is more enthralling than hearing the testimony on such an important issue.

As Marion Nestle wrote in her book What to Eat,

"The choices you make about food are as much about this kind of world you want to live in as they are about what to have for dinner. Food choices are about your future and that of your children. They are about nothing less than democracy in action."

Migrant farmers are people who deserve to enjoy the democracy of America. The kinds of foods we choose ultimately reflects how much we care for these folks who leave their families behind to fill the kind of jobs that most Americans are too arrogant and vain to fill.

HEALing Foodie in San Francisco

2010-09-30T06:00:00.000-07:00

The past weekend was the San Francisco International Dragon Boat Festival. While the Los Angeles Racing Dragons (LARD) and other teams paddled their heart out at the Festival, I was eating my heart out around the city and documenting delicious findings.

Click to enlarge photos for deliciousness-overload.

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Mr. Trash Can is Overworked

2010-09-21T06:00:00.000-07:00

Only 1 out of 10 plastic water bottles is recycled. Thousands of pounds of rotten and uneaten food are discarded everyday. 30 billion plastic bags end up as litter each year. All are dumped as trash instead of being diverted accordingly. It's no wonder that Mister Trash Can is so overworked!

For more eye-opening videos, check out GOOD's YouTube channel!

The Amazing, In-Edible Egg

2010-09-17T19:27:00.000-07:00

The recent egg recall that involved half a BILLION eggs sparked a lot of interest about food safety in the States.

Food safety regulations in the U.S. are too lax in many ways. As described by the video, we've had plenty food scares in the past few years. Beef, lettuce, tomatoes, peanuts, and eggs just to name a few. So who or what is the culprit?

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Product Props: Trader Joe's Masala Lentil Dip

2010-09-15T06:00:00.000-07:00

It has been a while since I've come across a food product that I really love and can give props to. But Trader Joe's (no surprise) has captured my palate again with their new Masala Lentil Dip.

Taking a spin on Middle Eastern hummus, this dip uses lentils as the base instead of garbanzo beans. Also, it steps away from traditional Mediterranean flavors by using Indian masala spices.

The serving size is about 2 tablespoons for this Indian-inspired dip so it's easy to overindulge and end up eating half the container before you know it. But for its nutritional content, this lentil dip is low in calories and fat and is a good source of fiber and some lean protein. The only thing to be concerned about is the amount of sodium, especially if I have 3 or 4 servings at one sitting.

The most scrumptious way I've eaten this lentil dip is with toasted whole wheat pita triangles. They make for a delicious light lunch or an extraordinary party food.

Each 7 oz. container sells for $1.99- no doubt a tasty bargain.

Pumpkin Flax Granola Rice Treats

2010-09-09T11:12:00.000-07:00

Rule 39: Eat all the junk food you want as long as you cook it yourself.

Michael Pollan, Food Rules

Not that homemade crispy rice treats are health foods compared to commercially prepared Rice Krispie Treats. But if I have to make each batch from scratch, I'd eat them much less often because they require a bit of time and a LOT of arm strength.

In my version, there are more protein and fiber but less fat than the original Treats. Also, check out the 6 simple ingredients in this recipe versus the long list of weird substances in prepackaged ones.

3/4 lb. pumpkin and flax granola
(Nature's Path, available in bulk at Whole Foods and Henry's)

2-3 cups crispy rice cereal
1/2 bag marshmallows
3/4 cup freeze dried strawberries (crumbled)
1/2 Sliced almonds
1 1/2 tbsp. butter

Melt butter over low flame.
Add marshmallows when butter has melted.
* Have patience with the butter and marshmallow to avoid browning them.
Crumble strawberries and mix with granola.
Add crispy rice cereal to strawberry-granola mixture. Use less for chewier treats, more for crispier treats.
Remove marshmallow from heat once it has melted completely.
Add granola-cereal mixture in batches to ensure even coating.
Transfer mixture into a 9"x12" pan coated with oil from oil mister or lined with parchment paper.
Level mixture using spatula or the bottom of a measuring cup.
Sprinkle and press sliced almonds over top.

Yields one 9"x12" pan

Kellogg's® Rice Krispies Treats® Original bars TOASTED RICE CEREAL (RICE, SUGAR, SALT, HIGH FRUCTOSE CORN SYRUP, MALT FLAVORING, NIACINAMIDE, REDUCED IRON, RIBOFLAVIN [VITAMIN B2], FOLIC ACID), MARSHMALLOW (CORN SYRUP, SUGAR, GELATIN, NATURAL AND ARTIFICIAL FLAVOR), FRUCTOSE, MARGARINE (VEGETABLE OIL [SOYBEAN, PALM, AND PALM KERNEL OIL WITH TBHQ FOR FRESHNESS], WATER, NATURAL AND ARTIFICIAL BUTTER FLAVOR [CONTAINS MILK], DATEM, ACETYLATED MONOGLYCERIDES, BHT [PRESERVATIVE], VITAMIN A PALMITATE, VITAMIN D), CORN SYRUP SOLIDS, CONTAINS TWO PERCENT OR LESS OF DEXTROSE, GLYCERIN, SALT, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), SOY LECITHIN.

Celeb Nutritionism

2010-09-02T10:34:00.000-07:00

I regard most nutrition advice from celebs like financial advice from Lehman Brothers. While indulging my guilty pleasure on PerezHilton.com today, I came across this gem from the beautiful Kelly Osbourne:

"I've completely changed the way I eat since doing Dancing With The Stars. A trick I've learned is to eat just a little bit of something that has no carbs and no sugar in it before you go to sleep because it keeps your metabolism going. They say you should never eat before you go to bed, but I've found just having a tiny little snack - like half an apple or something like that - before you go to sleep really helps."

Never is a very strong word. If hungry, it's a good idea to nibble on something even if it's within an hour of going to sleep. Moreover, people with diabetes should have a bedtime snack so their medication is not going to induce hypoglycemia (low blood sugar) while they sleep.

Also, apples are primarily made up of sugars (hence carbs). There is fiber but definitely no fat and protein. Apples and other fruits are terrific bedtime snacks, and I'm glad Ms. Osbourne is making good snack choices. But to go on record and say there are no carbs and sugar in apples? That cannot be more misleading.

There is a reason why celebrities look good. Their career hinges on their appearance. If we had personal trainers and chefs and consultants for this and that plus airbrushing for every blemish, I'm sure most of us will look pretty darn faboosh, too.

Hiatus

2010-08-30T12:58:00.000-07:00

In the past week, life has outran me and left me trailing behind in the dust. A blogging hiatus was in order if I wanted to get my life, well, back in order. Amidst all that, I've been trying to keep up with foodist knowledge with Michael Pollan. Once again, he has amazed me with his brilliance via In Defense of Food.

At this point, I can safely declare that he has influenced my perspective on food more than all my grad school nutrition classes combined. His ideas encourage people to develop healthier relationships with food (note: not nutrients) and to be critical of our government and food manufacturers.

One of his manifesto is that eating more plant foods is good for us, and he made his point by illustrating the dependence most Americans have on meat. "Each American now consumes an average of 200 pounds of meat a year", and most of "that meat comes from a highly industrialized food chain." To better grasp that figure, a pig with all its bones and organs weighs about 125 pounds- 75 pounds shy of all the meat we might be consuming in a year. Yowza.

Besides Pollan, other visionaries before our time have talked about the benefits of eating more from plants. One of them being Thomas Jefferson who "recommended using meat more as a flavor principle than as a main course, treating it as a 'condiment for the vegetables'." A righteously apt advice for this Meatless Monday and future ones.

Artwork credit: austinkleon.com/tag/bookshelf

Eggs-plained

2010-08-23T06:00:00.000-07:00

In light of the ginor-mongous recall on eggs issued last week, CNN's Eatocracy published a great article that "eggs-plained" the 3 types of eggs available to us. I added a couple other types to cover what we might encounter at supermarkets.

Free Range:

"The USDA does not specify the quality or size of the outside range nor the duration of time an animal must have access to the outside or the amount of space available to them, and there is no mandate that the chickens are fed organically or are hormone and antibiotic-free.

While some egg producers are truly free-range, and the chickens remain outdoors for a good deal of the time, there is nothing preventing a factory farm from labeling eggs as free range, merely because the structure in which the chickens live has a door to an outside yard.

As author Michael Pollan notes in 'The Omnivore's Dilemma' ..."Since the food and water remain inside the shed, and since the little doors remain shut until the birds are at least five weeks old and well settled into their habits, the chickens apparently see no reason to venture into what must seem for them an unfamiliar and terrifying world." There's a very good chance that a free-range chicken, raised for either eggs or meat, has never seen the light of day."

Cage-free:

"There isn't a legal designation eggs as cage free. Many factory farms keep their laying hens in so-called "battery cages" - typically rows and rows of wire cages in which chickens are given insufficient room to accommodate their wingspan.

In a cage-free facility, battery cages are not used, and typically a hen will have enough room to walk around and extend her wings, but the facilities may still be crowded, and birds may still be "debeaked." This entails the trimming of a portion of a bird's beak in order to combat cannibalism and feather pecking that may occur among birds kept in close quarters.

In July, California Governor Arnold Schwarzenegger signed A.B. 1437 into effect, making California the cage-free state in the US."

Organic:

"For eggs to be labeled "organic,"... [hens] must be fed organic feed - no animal byproducts or genetically modified or "GMO" crops - produced on land that has been free from the use of toxic and persistent chemical pesticides and fertilizers for a minimum of three years.

The hens themselves must be maintained without hormones and other intrusive drugs and antibiotics may only be used in cases in cases of outbreak or disease. They're also kept in a cage-free environment and allowed access to the outdoors."

"Designer":

Gucci, YSL, and the likes haven't tapped into the egg industry (monogrammed eggshells?). Designer eggs, also known as value-added eggs, are those that have been designed and modified to contain more nutrients. The most common being omega-3 or vitamin E added eggs. Keep in mind that the chicken feed only increases "boosted nutrients" in the yolk. So if you're a "yolk tosser", splurging on designer eggs is simply money down the drain.

Brown vs. White:

The age old debate. Nutritionally, there is no difference between brown eggs and white eggs. The colors only indicate the breed of the hen. Brown eggs tend to cost more because they're usually from larger hens that eat more but produce fewer eggs.

To avoid getting foodborne illness from eggs, rinse all eggs when you bring them home from the store. Then keep them on fridge shelves (as opposed to the side door) where the temperature doesn't fluctuate as much. Of course, thoroughly cook both egg whites and yolks to kill all bacteria.

Quoted excerpts from CNN's food blog Eatocracy. Visit the site for the article in its entirety.

Photo credit: timyoung.net

False Advertisements

2010-08-19T06:00:00.000-07:00

While I prefer Pinkberry over other franchises when it comes to getting a frozen yogurt fix, the blatant pseudo health claim plastered on the window of this store is making me think twice about giving them my money.

Whether the yogurt tastes like it's overladen with sugar is subjective. Everyone's taste preferences are different, and some of us have higher tolerance for sweets. But nutritionally speaking, frozen yogurt from Pinkberry or any other place that has spawned due to this craze is still very sugary.

In a small yogurt, you can expect to find 30 grams of sugar. That's roughly 7 teaspoons of the the white stuff.* For a medium and large, there are 46 grams (11.5 teaspoons) and a whopping 76 grams (19 teaspoons) of sugar, respectively. And this is before any toppings are added, most of which are fairly sugary. To put these numbers into perspective, a regular can of cola has about 40 grams of sugar- 6 grams less than that of a medium yogurt. So much for being not overladen with sugar.

The tartness in these frozen yogurt make them seemingly less sweet. If we're aiming for the benefits of probiotics or "good bacteria", we're better off just eating store-bought plain yogurt. But one (and only) reason that Pinkberry deserves applause is for the absence of high fructose corn syrup (HFCS) in their yogurts. This franchise has remained one of the few that keeps HFCS out of the ingredients.

Visit Pinkberry's website for more nutrition info about your favorite flavor of frozen yogurt.

The above sugar content was calculated with the nutrition facts for the original flavor.
* 4 grams of sugar = 1 teaspoon

Insalata Caprese

2010-08-16T06:00:00.000-07:00

Not that the well-loved and divine Insalata Caprese needs a makeover, but the heirloom tomatoes in this version take this dish to the culinary heights that it truly deserves!

Fresh sweet basil
Heirloom tomatoes
Lemon boy tomatoes
Marinated mozzarella balls
Balsamic vinegar with a pinch of sugar and salt, reduced until thick and syrupy

Take advantage of the amazing varieties of tomatoes available during the summer by giving this definite crowd and taste buds pleaser a try on this Meatless Monday!

Body Care that Cares

2010-08-12T06:00:00.000-07:00

During my last hair styling appointment, my stylist expressed her confusion with people who use organic shampoos and conditioners. She could understand eating organic food, but what good does organic body care do?

I couldn't help but be baffled by her comment since she works for a salon that exclusively uses a certain line of supposedly natural products . Skin is the largest organ in our bodies. It is just as alive and important as the heart, liver, kidneys, and brain.

In most stores, shelves are filled with petroleum byproducts and estrogen-mimickers. While most research about these chemicals are non-conclusive, I would rather err on the side of safety. Besides, we might be exposed to much higher dose of them than we think since these substances can be found in almost every item in our bathrooms.

Perhaps the one who is taking the most beating from these harmful body care products is the Earth. Millions of gallons of polluted water are flushed into the environment everyday from our sinks and drains. As a result, our streams and lakes are becoming increasingly filthy and aquatic animals are exhibiting hermaphroditic activity. A vomit-inducing fact is that we're eating the mutated fish and shellfish that have lived in these polluted waters. Eww.

Here are some of my top eco- and body-friendly picks.

Trade Joe's Oatmeal & Honey Soap
Little bits and pieces of oats work as a gentle exfoliator. Cleanses without stripping which is a plus especially during winter months. And at the price of $1.49 for 2 bars, they're definitely a bargain!
Whole Foods 365 Shower Gel in Herbal Mint
Doesn't fair so well as an actual body wash but makes a darn good hand soap! At $3.49 for a 16-ounce bottle, it'll give you many refills for your bathroom and kitchen sinks. Family size also available.
Avalon Organics Exfoliating Enzyme Scrub
Already earned a mention here on Healing Foodie, this exfoliator deserves a repeat mention because it's effective without being abrasive. Works well for the bumps on back of arms, too!
Avalon Organics Extra Moisturizing Fragrance-Free Olive & Grape Seed Shampoo
This fragrance-free shampoo contains lots of essential oils that can tame my head of tumbleweed while giving it volume. How it does that, I'm not sure. But this shampoo doesn't contain the usual"suspects" sodium laureth and lauryl sulfates that can over-cleanse hair.
Trader Joe's Spa Gentle Facial Cleanser
A newly-launched item at my beloved Trader Joe's, it's one of the best makeup remover + cleanser I've come across. It took off my eye makeup with ease and didn't irritate my skin at all.
Everyday Minerals
A family friend turned me on to this line of mineral makeup last Thanksgiving. The base, much like powder foundation, gives great coverage. Also, free samples when you make a purchase regardless of how much you spend! Mineral makeup shouldn't cost an arm and a leg and should be as skin-friendly as they claim. Everyday Minerals cares about my budget AND the health of my skin.

Finding a more natural product that you like will require some experimentation because their formulas are so different from the mainstream rubbish. But it'll be all worth the trouble when you make the commitment to care for your body as well as our planet!

For more info on the harmful chemicals that may be lurking in your bathroom, check out Skin Deep.

Meatless Monday: 30:70 Quinoa Frittata

2010-08-09T06:00:00.000-07:00

Ever since college, I've grown to love one-pot meals. Instead of ending up with a sink load of pots to wash after dinner, I can spend the time to do more productive things (i.e. hit the books, ha!). Even for those who are beyond their college years, one-pot meals are still great time-savers.

The 30:70 quinoa frittata (pictured above) is the latest addition to my one-pot wonder recipes. It combines loads of veggies with protein- and fiber-rich quinoa, all of which are blanketed by amazing, incredible eggs.

The ratio 30:70 refers to the number of egg yolks versus egg whites. Yolks are great sources of protein and vitamins, but they are also loaded with calories and cholesterol. Using less yolks makes the normally rich frittata less dense and heavy.

Eggs, 2 whole eggs & 5 egg whites
1/2 to 3/4 cup veggie stock
3/4 of large onion, diced
3 cups fresh broccoli florets (larger florets should be halved or quartered)
1 cup corn (fresh, frozen, or canned will do)
1/2 medium carrot, shredded
1 cup mushroom, diced or sliced
1/4 cup of chopped cilantro
1 1/2 cup cooked red quinoa (leftover works well)
Gruyere cheese, shredded
Salt and pepper to season

Cook quinoa with veggie stock per directions on package.
Sauté veggies except for carrots in an oven-safe pan that has been sprayed with oil (like an oil mister).
Beat eggs until fluffy, add veggie stock and lightly beat to incorporate.
Add quinoa into pan when veggies have softened.
Sprinkle shredded carrots over top.
Pour egg mixture evenly over veggies and quinoa.
Cook over medium-low flame. Uncovered for about 3 minutes and cook for 5 more minutes with lid on.
Sprinkle shredded cheese and cilantro over the half-settled frittata.
Place pan on a middle rack in the oven. Broil (low setting) until egg complete sets and cheese is golden brown.

Yields 2 pans of frittata

Extra tip: Cast-iron skillet has an amazing way of imparting great flavors on the food it cooks- a great tool to use for this dish (and it's oven-safe!).

Substitute your favorite veggies or use different combos to create new variations of this 30:70 quinoa frittata on this Meatless Monday!

Carcinogenic Baby Powder

2010-08-06T06:00:00.000-07:00

It feels like my home has been plagued by ant problems one way or another every summer. So instead of the usual insecticide-dousing around the house, I've been sprinkling baby powder along the windowsills and on ant trails this summer. Apparently, the talc in the baby powder can deter and even kill these insects. I thought I had found a brilliant alternative to buying chemical junk from home improvement stores. Little did I know that I was in for a HUGE surprise.

Talc is a moisture-wicking compound that is often found in baby powder. It can reduce diaper rashes and keep babies dry and happy. A little known fact is that talc is actually a potential carcinogen (or cancer-causing substance)! Good grief! Although the evidence isn't conclusive, talc has been linked to ovarian and lung cancers. So while I was joyfully lining my window with baby powder, I was exposing myself to greater risk of respiratory disease. Such a kill joy. Not to mention all the babies who are regularly powdered up with this stuff. Eek.

If you're in search of some effective non-toxic methods to get rid of ants, here are just a few tips from wikiHow.com (visit the site for more ideas for terminating ants).
1. Cornmeal. Ants eat it, and the cornmeal expands in their digestive organs when they drink water. Seems like a painful death, but at least they had a good last meal.
2. Salt. Dries up the ants but is only effective in dry environments.
3. Vinegar, peppermint oil, cinnamon, cayenne pepper, and black pepper. Deter ants with their scent but maybe harmful to pets and irritants to curious children.

To learn more about the carcinogenic effects of talc, check out cancer.org and cancer.gov.

Photo credit: re-nest.com

Supplement's Dirty Dozen

2010-08-04T06:00:00.000-07:00

The obsession with supplements in America started with seemingly innocent multi-vitamin and mineral pills. Then herbal supplements came into the picture and boasted magic bullets like improving memory and energy. Dramatic increase in supplement usage came when people started taking them for weight loss, muscle gain, and the whole nine yards. Nowadays, the supplement isles in markets stretch as far as the eye can see, and consumers are purchasing ginormous bins of these pills at discount warehouses.

But there's a bit of a problem- there is no governing body that regulates these supplements. Somehow, they got a special pass to skip FDA inspections. No fact check against these health claims, and there isn't much supporting evidence for the exaggerated health benefits that are becoming ingrained in consumers' minds.

Once used to describe the 12 fruits and veggies that contain the most pesticides, the phrase "dirty dozen" has now transcended into the supplement realm.The 12 most harmful substances that are often found in these pseudo-nourishment are now given the same foul label.

Nutrition should be coming from fresh foods that we can recognize, not plastic bottles that have childproof caps on them. If they warrant such safety precautions, supplements are probably much less healthful (and actually harmful) than we believe them to be.

For more supplement safety details, visit the pages on nsf.org and fda.gov. Full article on supplement's "Dirty Dozen" can be found at msnbc.com.

Shark Week

2010-08-02T06:00:00.001-07:00

In honor of Discovery Channel's annual Shark Week, here's an awareness piece about the gruesome practice of shark finning and how we can help end it.

Man & Shark from alexhofford on Vimeo.

Shark fin is a prized good in many parts of Asia, and the tradition of eating shark fin soup is highly associated with socioeconomic status. As more people are gaining access to this delicacy, shark populations have declined across the globe at astounding rates. Aside from being caught intentionally for their prized fins (and then thrown back into the water left to die), sharks are also bycatch victims of poor fishing techniques. It is estimated that populations of sharks and other top ocean predators have fallen 90% in recent years! At this progression, sharks will become extinct in a matter of a few generations if not just decades.

Ethics and humaneness aside, shark meat and fins contains high levels of methylmercury because of the animals' predatory nature*. This chemical has been linked to impaired fetus and infant neurological development as well as vision and hair loss in adults. Babies don't need direct exposure to methylmercury to be affected; exposure while being in the womb is enough to cause adverse health effects.

Some say the fins are good for joints because of their cartilage content. There are plenty alternatives that can take the place of toxic shark fins. It's about time that we help stop the buying so the killing can stop, too.

To learn more about shark finning and how you can become an ally to these majestic animals, visit montereybayaquarium.org or stopsharkfinning.net.

*Predatory fish, or those who are higher on the food chain, contain high levels of methylmercury because they eat all the smaller fishes. Methylmercury cannot be excreted out of their bodies so it's retained and accumulated up the food chain.

LA Street FOODIE Fest!

2010-07-28T06:00:00.000-07:00

As LA Street Food Fest came to an end on Saturday night, my foodie half and I were content with the exorbitant amount of food in our tummies and the bursts of flavors rendered in our mouths. Thank goodness for stretchy pants! They totally facilitated my penguin-esque waddling back to the car.

From the 23 or so stalls we visited, here are our top-picks:

Most Healing Foodie-licious:

Tied between The Vegan Joint and The Gastrobus
Healing Foodie is all about clean, fresh foods that embrace the Earth without compromising flavor. The Vegan Joint put forth a most savory tofu pad thai while The Gastrobus just wowed us all evening with their use of organic ingredients- plum and cucumber salad, popcorn topped ceviche, and a one-bite wonder called coconut and pineapple dulce de tres leche. Someone please pass me the drool bucket.

Funnest to stand in line for:

Starry Kitchen
Owner Nguyen dressed as Mr. Banana Dude and chatted up with everyone in line. He also told everyone to enjoy the crispy tofu balls in their mouths. 'Nuff said.

Best Asian flavor:

Manila Machine
Pork belly and pineapple adobo transported us out of LA into the streets of the Philippines. While we were on a flavor trip, one bite of the super crispy lumpiang shanghai shook us back to reality.

Most generous portion:
Maggie's Fritatas
Not sure if we got THREE fritatas along with a shot of Andalusian-style tomato Gazpacho because we were there early. Either way, 3 cupcake sized 'tatas were more than enough to satisfy our tastebuds and tummy! YUM!

Biggest fiesta-in-my-mouth:
Chef Danhi's Southeast Asian Flavors- Explosive Thai Bites
True to Chef Danhi's word, the flavors in these bite-sized morsels were truly explosive. Not really sure what was inside the leaves, but my palate registered the clean and crisp leaves then a pang! from the intense sauce followed by some crunch and ended with a puckering element. Yup, pretty sure that's how an explosion feels like.

Hella clean culinary skills:

Monsieur Egg
Perfect poached eggs are hard to make to begin with. Add 5000 eager-for-food attendees and a make-shift aluminum party tray stove. That is some mad skills.

Most bomb-diggity dessert:
Tied between Coolhaus and Sweet Lucie's
It's hard to beat Coolhaus's ice cream sandwiches with flavors like strawberry with candied jalapeño and dirty mint chip. But somehow Sweet Lucie's whipped up some delectable palate-cleansing mint lemonade sorbet that can sure rival unusual exotic flavors any day!

Visit lastreetfoodfest to get the latest and greatest on the next foodie event!

Meatless Monday: Super Seed

2010-07-26T10:20:00.000-07:00

Having fallen in love with quinoa (keen-wah) for a few months now, I've just learned that it's actually a seed, not a grain! (shame on markets mislabeling this seed with "whole grain quinoa" labels) These super seeds come in black, red, and white. But are there differences between different color of quinoa?

Aside from offering lots of fiber and protein (see Meatless Protein), quinoa also contains B vitamins, calcium, iron, and phosphorus. There aren't significant differences between the colors so just choose the color that fancies you the next time you shop for this amazing meatless protein! Quinoa is also gluten-free by nature, making it a nutritious option for those who are gluten-intolerant or have Celiac's disease.

As far as taste goes, I prefer red and black quinoa over the white variety because they have a nuttier flavor. Texturally, the red and black seeds are chewier than their white counterpart. Quinoa can be served as a side dish, in salads, or even eaten as a breakfast cereal!

Thanks Alison W. for provoking my curiosity about different colored quinoa!

Fun fact: The word quinoa meaning "The Mother Grain" originated from Quechua, the language of the indigenous people of South America.

Photo credit: chieftainwildrice.com

Smart (aka Deceptive) Labeling

2010-07-22T06:00:00.000-07:00

Just when you think you're getting the hang of reading labels, food manufacturers throw you a curve ball and makes food labels even more confusing to decipher.

A recent inquiry to Kellogg's® by a fellow health educator revealed a surprisingly contradictory practice from an answer that didn't really, well, answer anything. Before, the label for these cereal bars didn't separate the ingredients for the crust and the filling. Now, all packages of Nutri-Grain® Cereal Bars look like the one above. When my fellow health educator emailed the company and asked about the change, she was replied with the following:

Thank you for contacting us regarding Kellogg's® Nutri-Grain® Cereal Bars. There has not been a change in the Nutri-Grain formula since 2008 when more whole grains were added to the crust.

As far a the weight of each component, we do not have that information readily availabe but I would think that the filling would be more dense and weigh more than the crust.

I hope these answers helped address any concerns you may have about Kellogg's® Nutri-Grain® Cereal Bars. If you have any additional questions or concerns, simply reply to this email or contact us at 1-800-962-1413.

Thanks again for writing us. We appreciate your interest in our company and products.

   Sincerely,
   Jill DeLong
   Sr. Consumer Specialist
   Consumer Affairs Department

The rule for listing ingredients is that they are listed in order by weight from the most to the least amount used to make the food. If even Kellogg's® believes that the filling weighs more than the crust, then why on Earth is the crust's ingredients listed first?

For label-savvy consumers, seeing "whole grains rolled oats" as the first ingredient is a lot more appealing than "high fructose corn syrup." Capitalizing on this fact, food manufacturers decided to separate the components of the same food item (i.e. crust and filling) so their products can be seemingly healthy. If you've eaten one of these cereal bars, you would know how unappetizingly sweet they are- all thanks to the FIVE kinds of sugar in this one little bar!

Special thanks to Suzy S. for challenging Kellogg's® and sharing the response on Healing Foodie!

A Healthy Choice at Baskin-Robbins

2010-07-20T06:00:00.000-07:00

Baskin-Robbins is home to some calorie monstrosities such as the Snickers Sundae (1000 calories, 46g fat, 710g sodium, and 113g sugar).

On the other end of the spectrum, I've found one of the most satisfying and healthful ice cream around town at the same place that offers the junkiest of frozen treats. The Cabana Berry Banana ice cream (150 calories, 6g fat, 7g sugar) is reduced fat with no sugar added. Granted it's no artisanal, hand-packed deliciousness, this guilt-free ice cream is definitely a cooling treat on a balmy summer night.

And a shameless plug for Huntington Hospital's Blood Donor Center: come donate a pint and get a pint of Baskin-Robbins in return! You will receive a BR certificate along with a heap of goodies. So come on by or call to make an appointment to save a life today!

Huntington Hospital Blood Donor Center

100 W. California Blvd. Pasadena, CA 91105

626.397.5422
(Parking will be validated)

Photo credit: foodbeast.com

The Story of Bottled Water

2010-07-16T06:00:00.000-07:00

Ever wondered about where that plastic water bottle is going after you discard it? Or how much energy it takes to produce these disposable containers? Watch the amazing Anne Leonard explain our nation's obsession with bottled water and how silly they really are.

Not only are bottled water an unnecessary modern convenience, millions of bottles from sports drinks, "enhanced" waters, and iced teas also contribute to this problem everyday. As Annie said during an interview, "Let's have a little more appreciation and reverence for the stuff we have instead of this mindless consumerism."

To learn more about The Story of Bottled Water and other Stuff, visit thestoryofstuff.com.

Homemade Apricot Preserves

2010-07-14T06:00:00.000-07:00

Besides spreading on toast with some butter, apricot preserves are a delightful accompaniment to cheeses. This homemade preserve is excellent with some mild and creamy havarti (as I found out the delicious way) since it's more tart than most sugary jams available in the market.

Ingredients:
Apricots
Sugar (preferably turbinado sugar or the white cane sugar)*
Lemon juice
Vanilla extract
Sprinkle of ground nutmeg

To remove the apricot skin, drop the fruits into a pot of boiling water for about 2 minutes. Then transfer immediately to an ice bath for easy peeling.
Scrap apricot flesh into a stainless steel pot and discard seeds in the process.
Squeeze lemon juice over apricot to retain bright color and to add a burst of flavor.
Cook apricot over medium-low heat until some of the moisture has evaporated.
Add sugar (about 1/2 cup for 1.5 lbs of fruit), vanilla extract and ground nutmeg and continue simmering until mixture thickens slightly.

* Other types of sweetener such as honey, agave nectar, or brown sugar may impart too much flavor for this delicate preserve.

Special thanks to Ruth P. for providing the wonderful home-grown apricots to experiment with!

Unhappy Animals = Unhappy Us?

2010-07-12T06:00:00.000-07:00

** This video contains graphic images. Please view at your own discretion.

It's no secret that most farm animals are treated without dignity, love, or mercy everyday. They're bred purely to be eaten by another species- the same species that inflict continuous pain upon them before being slaughtered. If I were an animal on a factory farm, I think I would die from various illnesses long before I reach the slaughter house gates.

Emotions and feelings are a type of energy. According to the law of conservation of energy in physics, energy is neither created nor destroyed. So then where is all the farm animals' sadness and despair going? Is the negativity being transferred to those who kill them and consume them. A piece of skirt steak with a side of depression? No, thank you.

In an utopian society, every animal would be treated with respect and not just those we consider as cute, fuzzy pets. As much as I support and admire those who have committed to vegetarianism and veganism, I have yet to match their level of commitment. Until then, here are some practical tips for my fellow omnivores to become more educated consumers and allies of farm animals everywhere!

1. MEATLESS MONDAYS is a good start.

2. BECOME A FLEXITARIAN. Only consume animal protein when your body demands for it.

3. SHOP WITH A CONSCIENCE. Purchase meat, egg, and dairy products that have been humanely treated. Look for labels like "free-range", "cage-free", "hormone free", and "grass-fed."

4. BEFRIEND YOUR BUTCHER. Whether it's at the meat counter, farmers market, or on the actual farm, these professional meat handlers know their meats and can tell you where the animal came from.

5. MAKE A REQUEST for humanely raised meats and animal products if they're not already available at your local market.

6. LEARN AND TEACH. Do some research about where your food comes from and share the findings with those around you!

Product Prop: Popcorn Indiana Kettlecorn

2010-07-08T06:00:00.000-07:00

My love affair with kettlecorn began years ago when I got my first taste of the ones from Trader Joe's. Since then, my affection for these sweet and salty treats has only escalated. Imagine my excitement when I found FLAVORED kettlecorn!

Popcorn Indiana makes a variety of popcorn, but I'm most partial to their kettlecorn that comes in 3 flavors- original, cinnamon sugar, and cocoa (because everything is better with chocolate).

Popcorn is a whole grain that makes a terrific mid-afternoon snack as long as they're not the buttery, caramel-y kind with partially hydrogenated oils. These kettlecorn fit my nutrition bill- roughly 130 calories* per 1.5 cup and contains no saturated or trans fats. As far as kettlecorn are concerned, these are rather low on sugar as well at about 6 grams per serving. Bring these along to the beach, keep some at the office, or pack your own 100-calorie pack for lunch!

Another aspect of these popcorn that deserve my props is that many of the ingredients are obtained from fair trade. It's a joint program with Whole Foods Market called Whole Trade and ensures workers from developing countries are getting fair trading conditions and harvest sustainably. This is an important movement to support as many farmers and their land are being exploited by more economically advantageous nations.

Each bag of kettlecorn usually sells for $3.99 at your nearest Whole Foods. But hurry and you can get 2 bags for $6 while they're on sale! When you do get your hands on some irresistible kettlecorn from Popcorn Indiana, try not to more than a serving in one sitting as I'm doing right now while writing this post.

* Nutrition content differs slightly between the 3 flavors.

The Green Paradox

2010-07-06T06:00:00.000-07:00

The definition of "green" and "natural" has no legal bearing. So when companies slap those words onto their packaging, it's up to the consumer to determine that with subjectivity. Not only is this true for cleaning supplies, this is also the case for food.

While it's a good trend that companies like Clorox are manufacturing less harmful cleaning agents, the purpose is defeated if synthetic dyes and fragrances are still allowed to be in these "green" cleaners. Not to mention that such marketing is absolutely deceptive to the public.

Toxic chemicals surround us everyday, and chances are they're lurking in our cleaning supplies too.Our planet is counting on us to vote with our dollars and support companies that are truly green, not the ones that are just paying us lip service.

FoV of the Month: Watermelon

2010-07-01T14:20:00.000-07:00

A follow-up to the previous post: What to do with watermelons besides eating the flesh or juicing it?

The fruit is an excellent source of fluid as it is 92% water by weight. It also provides plenty of vitamin A and C. As Independence Day is just around the corner, watermelons will be making their way into your kitchens and backyard if they haven't already.

Usually only the pink flesh is enjoyed, and the rind is tossed. The white-ish part is actually edible and can be stir-fried, stewed, or even pickled. The rind is delicious when dressed up with some simple ingredients like in the following recipe, a perfect salad alternative for any warm summer day.

Watermelon Rind and Celery Slaw
Watermelon rind, julienned
Celery stalks, julienned
Cilantro, finely chopped

Dressing, whisk together the following:
Japanese mustard (can be substituted with Dijon mustard or wasabi)
Soy sauce
Sesame oil
Red wine vinegar
Honey (can be substituted with agave nectar for vegan foodies)

Toss rind, celery, and cilantro with dressing. Chill and serve chilled.

When Life Hands Me Sub-Par Melons

2010-06-29T06:00:00.000-07:00

Summer is upon us! There have been all kinds melons for sale at markets, but unfortunately, not all of them are very good. Some aren't nearly as sweet as they should be, some were picked way before they were ready, and some are just water encased in shells to resemble melons.

So what to do when life hands us sub-par melons? Bust out the blender! Watermelon and honeydew are excellent candidates for chopping up and throwing into the blender. Pictured above is honeydew-ade made with half a melon with a splash of store-bought lemonade. Definitely an invigorating beverage on a hot summer afternoon! Plus, it's an easy, easy way to get 2 or more servings of fruit into the day!

I suppose this method can work for cantaloupe, but I'm not sure if it has the right flavor profile to be complemented by lemonade.

Bust out your blender to make some melon-ade this Independence Day! Stay tuned this week for another simple watermelon recipe that's perfect for Independence (or any) Day.

Ice Cream: Part of a Healthful Regimen

2010-06-27T18:19:00.000-07:00

Someone from my workplace once asked if I'm a hater of red meat and a lover of V8 because I'm an almost-dietitian. Umm, no. At times, nothing beats a (small) piece of buttery grass-fed beef, and I despise V8 with vengeance.

Some may mistake me for taking the fun out of food because I care about nutrition. That cannot be further from the truth. I enjoy indulging in the finer foods in life as much as the next person- wine, cheese, anything with chocolate, you name it. My latest indulgence being artisan ice-cream.

Recently, I had the pleasure of stumbling (technically it was a premeditative excursion) into Lake Street Creamery. My encounter with the owner Beth and her ice-cream have reaffirmed my passion for quality, hand-packed frozen delights that are made with love and creativity.

Frozen treats rarely take residence in my freezer. It's far too easy to overeat if it's within reach. And as the name implies, frozen treats are treats. They wouldn't be treats if I have them all the time. For this reason, I'm only willing to spend my hard-earned discretionary calories on truly extraordinary food- like the amazing ice-cream from Lake Street Creamery!

This whimsical ice-cream truck offers one-of-a-kind combinations that pack serious flavors. My foodie half and I tried the Pancake Breakfast and California Zephyr which were both as memorable as they were delectable. Imagine condensing pancake, maple syrup, coffee, and a side of bacon (yes, bacon!) into a scoop of creaminess. But the vanilla base with Meyer lemon and mint in California Zephyr had me at hello. It was just the right amount of freshness and smoothness for a sunny, idyllic Saturday afternoon.

Scoops are served in waffle bowls and eaten with wooden spoons. Not only are the ice-cream creatively delicious, the wooden spoons added a hint of nostalgia to the whole experience. I cannot wait to see Beth again at Lake Street Creamery for my next frozen treat fix (donut-flavor ice-cream!!!).

Follow Lake Street Creamery on Twitter!

Princess Peas, Buzz Bananas, and Sully Spinach!

2010-06-24T06:00:00.000-07:00

Visit msnbc.com for breaking news, world news, and news about the economy

I'm not sure why this is news, but I do like the potential success with registered character advertisements in fruits and veggies ! Only if farming is as lucrative a business as processed junk...

Will the Real Korean BBQ Please Stand Up

2010-06-22T06:00:00.000-07:00

The majority of Korean BBQs here in the States conjure up a very "beefy" picture- marinated beef of all cuts with pork in equal or slightly smaller proportions. And perhaps some sort of seafood if the eatery offers them on its menu. Of course, AYCE (all you can eat) Korean BBQs have gained momentum as more meat-loving customers are demanding... well, more meat.

Reality and my naive understanding of Korean food collided on a trip to South Korea last year. During my 5-day stay, I only had 0.5 servings of beef- if that at all. A day or two into the trip, the tour guide explained that seafood, along with pork, are the predominant animal protein in the country. The hilly terrain makes it difficult to raise cattle so it has never been a big part of the Korean diet. Also, a little known fact is that Korea once imported much of its beef from the U.S., and the largest current beef supplier to the country is Australia. A strong currency, high import duties, and the continued ban on U.S. beef have combined to create record beef prices.

So how did Korean BBQ get so distorted from one side of the Pacific to the other?

The abundance of beef in Korean BBQ is as Korean as Orange Chicken in Chinese cuisine. While it's delicious, it's absolutely untraditional and a spoof to the culture. It's time to bring back some authenticity to the cuisine so everyone can experience the brilliance of real Korean food.

Pictured above (clockwise from top left):
Assorted veggies and meat hot pot, samgyetang (ginseng chicken soup), pork 2-ways (shabu shabu and grilled), fresh sashimi, pork and squid cabbage shabu shabu, pork samgyeopsal (unseasoned pork grilled at table), kimchi dumplings with chicken "yakisoba" and rice dish.

Nutrition Facts... or Fiction?

2010-06-17T09:25:00.000-07:00

Visit msnbc.com for breaking news, world news, and news about the economy

Food labels and restaurant nutrition info have been under scrutiny lately because some of them are providing consumers with fictitious nutrition facts.

As a health-conscious consumer, it frustrates me to see such dishonesty stemming from slack regulations and missing moral compasses. But on the other hand, it just goes to show that we may need to rely less on others to do the cooking for us. Cooking from scratch cuts down on potential nutrition "fibs" and reduces the usage of mysterious ingredients since you're in charge of what goes into the pot.

Also, shopping the perimeter of a grocery store can help us steer away from caloric traps, salt mines, and chemistry labs that are situated in the middle aisles with attractive packaging. The center aisles are most likely where we can find chips, candies, sodas, ice-cream, and all sorts of frozen food-like substances. Fresh food- fruits, veggies, meats, dairy, breads, and other grains- usually line the perimeter of grocery stores.

While frozen entrees are convenient, they were still prepared in a factory by mechanical arms with mysterious ingredients to keep the texture and flavor intact after freezing, transporting, and reheating. To put it simply, I'm going to borrow a line from my food hero, Michael Pollan. "If it came from a plant, eat it; if it was made in a plant, don't."

Meatless Protein - Not an Oxymoron

2010-06-14T07:00:00.000-07:00

A recent discussion on protein supplements for athletes prompted me to think about protein intake for this Meatless Monday.

Studies have shown that vegetarian athletes can excel at their sports as well as their omnivorous counterparts. Also, it's fairly difficult to be deficient in protein in industrialized countries even for vegetarians and vegans. Protein is found in practically every kind of food we eat so it's more likely for Americans to overdose on protein than to be not having enough.

While animal sources are "gold standards" of complete protein*, it is possible to get high quality protein from plants, too. Soybeans, buckwheat, quinoa, spirulina, and amaranth are considered complete protein. And the added bonus from these foods is that they are low in fat and contains lots of fiber for good digestive health!

Here is the nutrition breakdown of a couple of my favorite protein-packed plant foods.
Quinoa per 3.5 oz or 1/2 cup uncooked grains
Protein: 14 grams Calories: 368 kcal Fat: 6 grams (0.6 grams saturated)
Edamame (young soybeans) per 3.5 oz or 1/2 cup serving
Protein: 11 grams Calories: 127 kcal Fat: 6 grams (0.5 grams saturated)

There may be a small place for protein supplements in the athletic world somewhere out there, but it's hard to surpass what the Earth has given us for thousands of years. If these grains and beans worked for our ancestors who hunted for a living, I have a feeling they'll work just fine for us, too.

Quinoa with chopped kale and carrots
Quinoa, cooked in vegetable broth
Kale, chopped into small pieces
Carrot, diced
Garlic, rough chopped or minced
Salt and pepper

I apologize for having no measurements... I haven't formed the habit of measuring ingredients when I cook yet.

* Complete protein simply means that the food source contains all 8 of the essential amino acids that humans cannot synthesis in the body. Incomplete protein, usually from plant sources, does not provide all 8 of the essential amino acids but can be combined with other plant sources to form complete protein.

Box o' Harvest into Plates o' Grub!

2010-06-11T06:00:00.000-07:00

This week, I've been trying to incorporate all the veggies from my CSA box in my dinners. So here is a snippet of what went down in my kitchen laboratory.

Tuesday: Parmesan chicken breast salad tossed in homemade honey mustard dressing with mixed quinoa.

[Japanese mustard lends a pungent wasabi-like spiciness that makes store-bought honey mustard taste like weak sauce.]

Wednesday: Sautéed kale and turkey meatball over whole wheat penne (with some grated parm, of course).

[Sauteing kale with a fruity white wine like a Viognier balances out the veggie's bitterness.]

Thursday: Red wine beef stew with carrots and assorted squash.

[Using liquid from the stew to make a gravy that intensifies the flavors.]

Product Prop: Prepara Table Top Mister

2010-06-09T06:00:00.000-07:00

After some research, I learned that nonstick cooking spray is an inhalant drug of abuse that can double-duty as ant poison. The fact that nonstick sprays can be recreational drugs that also function as pesticide worries me- what does it do to me when I use it on my kitchenware... and then eat the food?!?

Cooking sprays are highly wasteful (a tiny amount of oil and a whole lot of nitrous oxide or carbon dioxide as propellant) and sometimes leave a funny odor after each spray. Not to mention that the coating on some pans and pots can be damaged by commercial cooking spray.

Alas, a rescue for the environment and our health! This nifty Prepara Table Top Mister is made of glass and BPA-free plastic. It eliminates unfriendly aerosol sprays with its "suction" mechanism. My superficial understanding of physics doesn't allow me to explain what's going on inside the pump. But as long as you have the top and bottom piece, the pumping action will allow the spray to work time after time.

For $17.95, you can make your own herb-infused oils, replace cans after cans of nonstick spray, save your beloved cookware, and have a neat piece of gadget in the kitchen that is actually useful! You can use it on baking sheets, muffin tins, grill pans, for marinating meats, and spritzing salads! The possibilities are endless! Visit Crate&Barrel.com to get your own table top mister!

Meatless Monday: Box o' Harvest

2010-06-07T06:00:00.001-07:00

After a week of much anticipation and waiting, the day to pick up my very first CSA box finally came! CSA, or community supported agriculture, has gained popularity in some regions because consumers are more interested in locally grown organic food. A byproduct of the partnership between consumers and CSA is economic support for local farmers. Another plus for supporters of CSA is the element of epicurean surprise- the produce changes every week to reflect the current crops and harvests.

CSA boxes are usually ordered online and either delivered to a designated address or picked up at a location. The plans are flexible (weekly, monthly, etc.), and some are rather affordable! I had decided to try the $15 box from South Central Farmers' Cooperative and picked up at Whole Foods Market on Arroyo Parkway. My box awaited me with carrots, yellow and scallop squash, zucchinis, artichokes, a variety of kale, some chard, and two types of lettuces.

The experience of getting fresh cut veggies that still have dirt on them is unparalleled. There was quite a bit of washing and trimming to be done after I got the box home, but it was well worth the effort. Not only was everything fresh and crisp, each vegetable carried their natural fragrance that is often lost in commercially-grown produce.

Now it's time to figure out what to do with my glorious box o' harvest on this Meatless Monday! I would appreciate any recipes or ideas on how to use these veggies (especially scallop squash and artichokes)!

FoV of the Month: Apricot

2010-06-02T06:00:00.000-07:00

Apricots were first grown in China over 4,000 years ago. Nowadays, California is responsible for about 90% of all the apricots grown in the U.S.

These golden gems are classified with the plum family and can be found in almost all regions of the world. Apricots can be dried and eaten as snacks or made into an Egyptian drink called "amar al-din", added to savory or sweet dishes, or consumed fresh.

Like other fruits, apricots pack a nutrition punch. 4 medium-sized fruits eaten with skin offer 3 grams of fiber, almost 10% of the recommended daily value of potassium, and about 17% of vitamin A recommended for a day.

Not only are these fruits great for snacking, they also make a wonderful dessert after spending some time on the grill. The heat helps to release their sweetness which makes them a healthful sweet treat compared to s'mores or ice cream on a summer day. Pictured on the right is Apricot Gingersnap Parfait. Assembled with almond "ice cream", this refreshing treat can be made vegan easily by drizzling with agave nectar instead of honey on top.

1 apricot, halved and grilled
2 gingersnap cookies, crushed
1 scoop almond frozen treat (used: Almond Dream)
Honey, or agave nectar, for drizzling
Makes 1 serving

Photo of apricots from Shutterstock on faq.org

Meatless Monday: The Ultimate Food Truck

2010-05-31T06:00:00.000-07:00

Gourmet food trucks have swept LA in a big way, and I've been on the prowl for these "gourmet on wheels" for months. My experience with them can only be classified as failed attempts. Either I don't know where they are (because I'm "tweet"-less) or the lines are so long that the closest I got to trying the food is getting a whif of the exhaust coming out of the trucks.

But a new kind of food truck is taking shape in Brooklyn, New York. Truck Farm takes small scale farm and local produce to a whole new level. With some creativity, ingenuity, and lots of love, an old Dodge pickup truck is transformed into a mobile farm that aims to tackle the lack of farmable land in a crowded neighborhood.

Farm truck is a splendid celebration of human creativity in the form of vegetables that is fit for a Meatless Monday, or any other day of the week.

P.S. My heroine, Marion Nestle, makes a cameo appearance at the 2:20.

One Less Use for HFCS

2010-05-28T06:00:00.000-07:00

As consumers are more aware of the uses of high fructose corn syrup (HFCS), food manufacturers have responded by eliminating the ingredient from some popular items. Just last week, Hunt's announced that HFCS will no longer be used in their ketchup!

Companies are beginning to listen to consumers' demands which only makes sense. After all, we're the one who drive the market and give them business. This is an encouraging trend that just goes to show we do have a say as consumers. Michael Pollan has been right all along- vote with your fork- and let your voices be heard!

But one little caveat: there is still sugar in ketchup but just not in the form of HFCS. So continue to read your food labels to make sure you're paying for what you think you're getting.

To read up on the Hunt's announcement, visit prnewswires.com.

Image from babble.com

Drink This, Not That

2010-05-26T06:00:00.000-07:00

Sodas have been pointed to as the culprit of obesity and diabetes for years, but unhealthful drinks can run the gamut of the obvious calorically-dense ice cream shakes to the seemingly wholesome vitamin-infused waters with antioxidants. So where are these "liquid meals and some more" lurking around?

David Zinczenko, author of the Eat This, Not That series, has compiled a list of 20 drinks in America that are most detrimental to our health. Some are overt health hazards while others are cans of sugar in clever marketing disguise. Sugar content of each drink is compared to sugary snack foods and desserts side by side in photos for a stunning visual effect.

Check out the 20 Worst Drinks in America at menshealth.com and learn how to avoid gulping down a whole week's worth of sugar in one sitting.

Photo from eatthis.com

Meatless Monday: Leftover Curry

2010-05-24T06:00:00.000-07:00

After a satisfying dinner at my favorite Thai restaurant, it saddened me to see the servers take the dishes that held the curry away. The once tasty Panang shrimp curry is resting happily in my belly, but remaining in the dish is the savory sauce that I hate to leave behind.

Refusing to let the perfectly delicious curry become food waste this time, I decided to take it home even though all the shrimps in the sauce had been gobbled up. So what is a teensy amount of leftover curry good for? A second meal!

Using leftover brown rice, bean sprouts, Chinese cabbage, and some carrots, the Panang curry from last night's dinner was jazzed up to become my vegetarian curry lunch today. I simply softened coins of carrots and chopped cabbage and scooped the delicious curry into the pot. Liquid for thinning the sauce wasn't necessary because the veggies release lots of water. Lastly, I added in rinsed bean sprouts and gave it a good stir. Topped the veggies on a bed of brown rice and lunch was ready! Tofu and other veggies are great substitutions if you don't have these ingredients on hand.

This method not only reduces food waste but also saves time and money. Of course, further waste reduction can be achieved when you BYOT- bring your own Tupperware- if you anticipate on bringing some leftovers home.

Leftover curry with veggies for Meatless Monday is sure to satisfy your taste buds and keep your wallet fat!

Freedom from Disease and Abnormality

2010-05-18T06:00:00.000-07:00

FINALLY! A rap song about more important issues than hardcore parties and women as objects! Reeeeeee-freshing!

"You wouldn't give your mama artificial love. Why would you feast on artificial grub?"

Shenanigans at the Supermarket

2010-05-14T06:00:00.000-07:00

As much as I enjoy certain Asian specialties, most Asian supermarkets baffle me in more ways than one. See photo for case in point. I'm not sure if the fish is being called "idiot" or it's implying that the people who purchase it are.

Also spotted on the same day in the same grocery store is Chilean Sea Bass for sale at $8.99 per pound. This is also baffling since the sea bass is from China. Either way, Chilean Sea Bass has been consistently red-listed by Seafood Watch in the past few years. I guess this supermarket missed that memo? For more reasons to boycott sea bass, visit Seafood Watch at Monterey Bay Aquarium and how you can support sustainable seafood.

ORGANIC STRAWBERRIES!!!

2010-05-12T06:00:00.000-07:00

The title warranted 3 exclamation marks because I was THAT excited when I found organic strawberries! As elusive as Yeti to me before the discovery, I couldn't find organic strawberries anywhere- not at farmers market nor grocery stores. I even tried to find them at fruit stands set up next to farms and still no success... until they showed up at my local grocery store 2 weeks ago!

From the Dirty Dozen list, strawberries are one of the fruits that are most heavily doused with pesticide. Organic strawberries generally cost more than conventionally grown ones, but for the sake of health, they're definitely worth the extra dollar. Aside from health reasons, organic strawberries actually taste like strawberries! After eating so many sour strawberry-lookalikes, my tastebuds have refused to taste anything but the organic ones because the flavor explosion is just so indescribable.

The 16 oz. box of delicious strawberries pictured sold for $2.99 at Trader Joe's. Pesticide-free strawberries are also available at some farmers markets which are a terrific alternative to certified organic ones.

Meatless Monday: The Original Veggie Burger

2010-05-10T06:00:00.000-07:00

Most veggie patties in the frozen section are shaped and colored to look like meat patties. But vegetables are glorious harvests from the earth that deserve to be celebrated in its whole form. While veggie patties are dandy alternatives to meat patties, the vegetarian option still went through substantial processing before they arrive on the market shelves.

Portobello mushrooms are the perfect candidate to take the place of frozen veggie patties. These large mushrooms are thick and juicy which lends well to grilling. They also have a meaty flavor with a hint of earthiness that elevates any dish to a new level. Mushrooms are packed with some important B vitamins such as riboflavin and niacin as well as essential minerals. Since they're from plant kingdom, mushrooms are naturally cholesterol free and low in fat.

Pictured above is the ever-satisfying portobello mushroom burger with tomato aioli at Whole Foods Market which is a fantastic lunch or dinner option for this Meatless Monday.

Update: Dirty Dozen vs. Clean 15

2010-05-07T06:00:00.000-07:00

Breaking news: The Environmental Working Group (EWG) has revised the Dirty Dozen and Clean 15!
The new guide to pesticides is now available to download at foodnews.org in PDF. Tech-savvy folks, no need to fret; the app for this new guide is coming soon!

New to the Dirty Dozen are blueberries and potatoes while carrots and pears are no longer on the "most dirtied" list. As for the Clean 15, honeydew melons, cantaloupe, and grapefruits are the new comers.

One thing to keep in mind is that the Clean 15 fruits and veggies may still have trace amounts of pesticides on their skins. While the EWG deem these the cleanest produce as far as chemicals are concerned, it is still worthwhile to support organic whenever possible. Organic agriculture is more sustainable for the environment and has less ecological impact for animals, plants, and the planet. Not to mention organic produce tastes so much better!

In case, you're not familiar with the Dirty Dozen, click here to read about it and how it can affect your health.

Special thanks to my fellow nutrition guru Lindsey P. for letting me know about the update!

Product Prop: Blue Diamond Almond Breeze Almond Milk

2010-05-05T06:00:00.000-07:00

Since posting about the horrific treatment of calves (baby cows) that are raised for veal, I've been inspired to support the ethical treatment of dairy cows* by finding a dairy alternative for my morning cereal. Also, humans are the only species that consume another animal's milk. There is no real need for me to be drinking cow's milk since it makes so little evolutionary sense.

So alas, I found a terrific dairy alternative next to the soy and rice milks- almond milk! Granted it has less protein than cow's milk, almond milk does have fewer calories and saturated fat which is helpful in preventing heart disease. Because it's fortified with calcium and vitamin D, almond milk from Blue Diamond has comparable bone-strengthening power as cow's milk.

There are a few brands of almond milk in the market, but I've found Almond Breeze to be most palatable and nutritionally balanced. The product pictured is the sweetened vanilla variety. However, I prefer the original and the unsweetened vanilla varieties more because they have less added sugar. Aside from having it with cereal, almond milk is also great in Tazo Chai Lattes and for baking.

Depending on the store, each 64 fl. oz. carton runs between $2.99 to $3.99. Give almond milk a try as a dairy alternative or if you're ready to venture away from soy milk!

* Dairy cows are impregnated against their wellbeing to keep their milk production going. Their babies, or calves, are often taken away at birth to be raised for veal. In a sense, veal is a byproduct of the dairy industry.

FoV of the Month: Okra for Meatless Monday

2010-05-03T06:00:00.000-07:00

The oblong, green okra pods of the cotton family were first introduced to the U.S. by Ethiopian slaves. Okra, or lady fingers, remain as a popular vegetable in the South today.

Aside from appearing in the fried form, okra is commonly found in Indian cuisine where they're used in curry dishes. They can also be sautéed and stewed with tomatoes, corn kernels, onions, or sweet peppers to make a variety of nutritious dishes as they're packed with fiber and vitamin C.

If okra is new to you, don't be alarmed by its slimy texture. The pods become more slimy after they've been washed so keep them dry until they're ready to be used. Also, trimming off the ends and minimizing overcooking okra can reduce the sliminess. However, this texture is perfectly normal and can help thicken stews and soups to a desired consistency.

When buying okra, look for pods that are shorter than 4 inches and are bright green and firm. Longer pods are usually more fibrous and tough. In California, these pods are in season from about May to October although they're available fresh year-round in the southern states.

Celebrate the beginning of okra season this Meatless Monday!

Photo from chinesevegetables.co.uk

Skinny Fat

2010-04-29T06:00:00.000-07:00

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I remember taking a bioelectrical impedance test with a hand-held gizmo when I was in 9th grade PE. My friend C was what some people called a "skinny girl" and was most definitely slimmer than me. When it was her turn with the gizmo, I couldn't believe the "26%" that was flashing on the small screen! At that time, I couldn't understand why her body fat percentage was so high. After all, she was the "skinny" one. And of course, our PE teacher only supplied us with a shallow explanation of our results. It wasn't until I was in college that I learned about subcutaneous and visceral fat.

Finally, the myth of skinniness equates health is slowly being debunked!

But skinny fat? I wish a more healthful name is used instead of sensationalizing an important health concept with a word that has so much association with superficial appearance.

Meatless Monday: Flexitarian

2010-04-26T15:26:00.000-07:00

Flexitarian (flěk'sĭ-târ'ē-ən) n. One who normally maintains a vegetarian diet but occasionally makes exceptions and eats meat or fish.

A wise person once told me that she eats mostly like a vegetarian but enjoys a good cut of steak when her body really wants it. I don't know why I hadn't thought of that before, but WHAT A REVELATION it was!

While I don't mind being a vegetarian, the idea of completely, utterly eliminating meat, poultry, and fish from my lifestyle is horrifying. There is nothing in the world that can replicate their texture and flavor. And what if I want to satisfy my foodie-ness by indulging in fine dining? Passing up pan-seared scallops at Thomas Keller's Buchon would be like wringing my insides s..l..o..w..l..y.. with the strong tentacles of an octopus.

Meatless Monday is exactly a flexitarian lifestyle. I can enjoy my veggies and grains but answer to my body's animal protein craving once in a while. I can have the cake... and eat it without guilt! In the process, I know I'm helping to halt the melting of glaciers in some small, minuscule way.

As for health benefits, vegetable-based diets are becoming increasingly popular exactly because of this reason. Depending on the plants to meat ratio in a person's flexitarian lifestyle, this type of eating pattern can reduce risks of high blood pressure, high cholesterol, inflammation, and certain cancers significantly.

Fun fact: The American Dialect Society deemed flexitarian the "most useful word of the year" in 2003.

Photo: Me enjoying a flexitarian meal at Little India, Singapore.

EARTH DAY!

2010-04-21T06:00:00.000-07:00

Tomorrow will mark the 40th anniversary of Earth Day. As a supporter of a healthier planet, I hope everyone will make one change in their daily routine that will help conserve natural resources and reduce pollution.

Here are some ideas that are less talked about but equally effective at helping our planet!
[-] Recycle beyond the kitchen!
Don't forget about cardboard from toilet paper rolls and paper wrappers from tea.

[-] BYOT!
Bring your own Tupperware if you know you're going to doggy-bag part of your dinner. This can save lots of Styrofoam containers and plastic bags.

[-] Buy in bulk!
Many grocery stores sell grains, cereals, and nuts in bulk. Buying in bulk can reduce unnecessary packaging.

[-] Eat less processed foods!
Foods like luncheon meats and snack items are usually highly processed and prepackaged. Eating less of these foods can reduce the fossil fuel used during processing and packaging.

[-] Clotheslining!
Weather-permitting, drying clothes in the sun can save electricity and reduce carbon emission. UV rays from sunlight can also have some bacteria-killing power. An added bonus is that clothes last longer when they spend less time in the dryer.

[-] Unplug the plug!
As long as an appliance is still plugged into the outlet, small amounts of electricity is still being used to keep it on "standby". Unplugging hair dryers, computers, cell phone chargers, etc. when not in use can save 6% to 26% annually on your electricity bill.

[-] Glass please!
Instead of buying plastic containers to hold food and drinks, try reusing glass containers that some juice, honey, and spaghetti sauce come in. Glass is less reactive than aluminum and plastic and can last for a very long time. And it's BPA-free!

What planet-friendly change(s) will you commit to on Earth Day? Please share your eco-friendly ways on Healing Foodie!

Photo from thegogreenblog.com

Meatless Monday: Green Eggs but No Ham

2010-04-19T06:00:00.000-07:00

Eating out can make staying healthful hard sometimes, but it's so much fun when my dinner teaches me a thing or two about new culinary techniques or some creative innovations.

Case in point: green eggs! The mossy-looking clusters are actually egg whites with some spinach juice beaten in. Instead of having all ranges or beige and white in the soup, the specks of green make it refreshing both to the eyes and the palate. How simple yet genius!

Instead of using food coloring to make green eggs for next St. Patrick's Day, try adding spinach juice instead for a fun and nutritious twist! Or have a little fun with eggs in the morning or lunch on Meatless Mondays!

Pictured above is a broth with white fungus, tofu, and green egg whites from Chang's Garden in Arcadia, CA.

In the Name of Charity

2010-04-16T06:00:00.000-07:00

Food is a common instrument in fundraisers and charity events, but companies often exploit products and consumers to boost sales. Raising money is usually just a side effect from these campaigns.

One such example is Ethos Water. "For each bottle of Ethos Water purchased, $0.05 will be donated towards Starbucks'... commitments towards humanitarian water programs by 2010." Last time I checked, Ethos Water was selling for $1.85 at Starbucks. From the almost $2 "donation", only 2.78% is actually going to provide clean water to the designated countries. I'm no mathematician but that's not a very generous amount.

Recently, KFC partnered with Susan G. Komen for the Cure to raise money for breast cancer research. For every Pink Bucket purchased, KFC will make a $0.50 contribution to the cause. A bucket of fried or grilled chicken is about $9 so 5.6% of the cost actually goes to the further research. That's a more commendable effort but fat-laden hormone-injected chicken for breast cancer research? Talk about an antithesis!

While I'm glad corporations are committed to charitable efforts, they're so frequently lost in the quest for larger profits even in the name of charity. I'm certain there much more effective ways to help those in need instead of using overpriced and unhealthful food to lure donations.

Update: My food politics heroine, Marion Nestle, also wrote about KFC's breast cancer research promo. Click here to read her commentary about this oxymoron-ic campaign.

Photos from ethoswater.com and kfc.com

Product Props: Trader Joe's Coffee Latte & Cream Bars

2010-04-14T06:00:00.000-07:00

As warmer days are chasing away the cold, wet weather, iced teas and frozen treats are going to be staples in our fridges again. Along with your summertime favorites, a new item may take up residence in your freezer this summer.

Trader Joe's Coffee Latte & Cream Bars are a delicious switch-up from standard ice creams, sorbets, and Popsicles. The original flavors- mango and raspberry first caught my eye (and palate) last summer with their nutrition panel and their bursting-with-freshness flavors. The fruit varieties are slightly lower in calories and saturated fat but equally delicious. These bars deserve my props for its forward coffee flavor and creamy texture balanced with sweetness that's just right. Indulgent coffee ice creams usually come with some hefty caloric baggage but these hit the spot with just 90 calories and 8 grams of sugar a piece.

Each box is $3.49 and contains 8 individually-wrapped bars for sharing with family and friends on a hot summer day (or super warm spring day).

Meatless Monday: The Little Green Giants

2010-04-12T06:00:00.000-07:00

Before soybeans mature and take on a buttery-yellow hue, they are housed in bright green pods. Most of us know baby soybeans as edamame or those fuzzy bean pods served at Japanese restaurants.

These beans are small in size but definitely pack a BIG nutritional punch! In each 1/2 cup, there are 127 calories, a whopping 11 grams of protein, 0.5 grams of saturated fat, and 4 grams of fiber. That is about twice the amount of protein in a large egg minus the saturated fat and cholesterol!

Edamame make a wonderful snack but an even more delicious side dish. An edamame mash is a great alternative to mashed potatoes. It's also a fun side dish to serve to little kids because of the bright green color. Try this simple, no fuss recipe using these little green giants from Parents magazine on this Meatless Monday!

Edamame Mash
Ingredients:
1 lb. frozen shelled edamame beans, thawed
Zest and juice of 1 lemon
1 tbsp. olive oil
2 tsp. reduced-sodium soy sauce
1/2 tsp. salt
1/4 tsp. pepper

[-] Boil edamame for 5 minutes to soften
[-] Drain beans, reserve about 1/3 cup of cooking water
[-] Place edamame, lemon, oil, salt, soy sauce, and pepper in a food processor.
[-] Puree, slowly adding the reserved liquid, until smooth

Photo from foodnetwork.com

Sustainable Fisherman Joe

2010-04-07T06:00:00.000-07:00

I'm a petit fan of seafood and have a soft spot for a bowl of steamed clams in tomato and garlic broth. But as our oceans are getting robbed everyday by unethical fishing methods, choosing sustainable seafood is becoming an increasingly difficult feat.

Back in 2009, Greenpeace compiled a "supermarket seafood sustainability scorecord" (talk about alliteration!) that rated grocers on the ecological impact of their supply of seafood. Surprisingly, Trader Joe's fared the worst and came in below Target and Wal-Mart! But the tide is about to change.

Trader Joe's is making some transitions and plans to sell only sustainable seafood by 2012. Frozen, fresh, and canned seafood will all be included in this change. Back in 2005, the company stopped selling Chilean Sea Bass, and more recently in March 2010, it stopped carrying red snapper.

Choosing seafood can still be a dilemma even though some grocers are getting on the sustainable seafood boat. Luckily, Monterey Bay offers a fantastic pocket seafood guide that can help you make informed choices whether you're at the market or having a meal at a restaurant. It's so small and handy that it can even fit into a clutch ladies! For those tech savvy among us, of course there's an app for this, too.

Learn more about sustainable seafood by visiting SeafoodWatch.org.

FoV of the Month: Artichokes for Meatless Monday (or Any Day)

2010-04-05T06:00:00.000-07:00

I'm always amazed at how our ancestors found out certain fruits and veggies are edible. Take an artichoke for example. It has pointy petals that are bounded so tightly that I would never think to cut one up to eat.

Native to the Mediterranean, the artichokes now eaten in the U.S.A. are almost exclusively grown in California. Castroville in Monterey County is responsible for almost 100% of the production in the country. The edible part of artichoke is actually the bud of a violet-blue flower. Harvesting is still done entirely by hand and requires great skills to harvest efficiently.

Even though they don't look like an ordinary vegetable, artichokes are packed with fiber and antioxidants and are a good source of potassium. Each medium sized globe contains 3 grams of fiber and only 25 calories. This amazing veggie also has the reputation of being a cure for hangovers!

Fresh artichokes require a bit of preparation since each petal needs to be trimmed. Frozen artichokes lack the bright green color but are equally nutritious. Frozen artichokes can be put in a blender to make dips or tossed into a pasta. Baby artichokes make a perfect side dish. Larger ones can be stuffed with mixtures of couscous, cheeses, and chopped veggies.

April is the beginning of artichoke season! Get some at your local market and give it a try on this Meatless Monday (or any other day)!

For more info and recipe ideas, visit artichokes.org.

Photo by Matthew Wallenstein

Natural Lucky Charms

2010-04-02T06:00:00.000-07:00

Sugary cereals have been bashed and slammed for contributing to the obesity epidemic... along with sodas and most things from the snack isles. Without missing a beat, processed food companies raced to "healthify" their products. There are now baked chips, vitamin-infused sodas, and of course, natural cereals. While those companies are laughing their way to the bank from increased sales, all these new forms of processed food are really unfortunate conceptions for consumers.

When I first stumbled upon Marshmallow Oaties from Three Sisters Cereal, the green package design excited me. I thought it was going to be an eco-product that also boasts nutritional value. After all, the words "all natural sweetened", "whole grain", and "no phony flavors or colors" on the front sounded rather convincing. The excitement faded fast as I flipped to the nutritional facts on the back.

Comparing labels from Lucky Charms® and Marshmallow Oaties® reveal some astounding facts. The nutrition facts from the 2 products show that the cereals have virtually the same nutrients.

Lucky Charms® costs $1.99 (when on sale) while Organic Marshmallow Oaties® costs about $3.40 (rarely on sale). Their sizes are comparable so the natural version will set me back an extra $1.40. I would be convinced that the Marshmallow Oaties® are worth the money if they did taste better than Lucky Charms®. Unfortunately, they are still overwhelming sweet and the marshmallows have the texture of rehydrated chalk. And sugar by any other name is still sugar. High fructose corn syrup, honey, molasses, dextrose, and the list goes on. Marshmallow Oaties® uses evaporated milled sugar but that surely isn't calorie-free.

The only justification to purchase these natural sugary cereal is their green packaging design. If it is for nutritional value, it would be a serious waste of money. What would be a better option? Buy rolled oats in bulk and add fresh fruit and honey to make some wholesome oatmeal.