Healthy-eating tips | home.health.love

April 27, 2016
by Angelika Leave a comment

For Passover: Healthy + Kid-friendly + Matzah-free Dishes

Those celebrating the holiday of Passover can rejoice: you’ve made it halfway through the holiday eating one food group–Matzah.

With a few days left, here are some snack and meal ideas to change it up.

Healthy 2-ingredient pancakes

Gosh I just love these pancakes, and I make them year-round. They are fluffy, sweet, yummy, and nutritious. Best of all, they’re made of two natural ingredients: bananas and eggs. There’s no reason to save these for breakfast: with protein, fiber, potassium, and other vitamins and minerals, these are great for lunch and dinner, too.

The recipe is simple: Mash 1 ripe banana and whisk two eggs. Mix eggs and banana together and fry away, just as you would any pancake. I sometimes add 1/4 tsp vanilla for flavor (and you can also add chocolate chips, or whatever you enjoy in your pancakes). Easy? Yes! By the way, they’re so sweet they don’t need a topping, but we enjoy adding honey and berries.

Fish (or eggs) in a boat

Again, a year-round favorite. This is basically a substitute for wraps and sandwiches. Wash a romaine leaf and fill it with tuna fish salad, egg salad, babaganoush, guacamole, or whatever your kids enjoy. That’s it. I usually cut off the leafier top part, because my kids enjoy the crunchiness from the bottom half of the leaf.

Cauliflower rice

These days, you can find riced cauliflower in a bag at Trader Joe’s or make it yourself using a food processor. Cauliflower rise is simply a cauliflower minced up into rice-sized morsels. A simple sauté in oil with onions, plus some salt and your favorite spices is all you need to make this yummy. Add herbs and a squeeze of lemon juice if you so choose. If you want a specific recipe, this one is simple and great.

Spaghetti squash

I totally convinced my kids that spaghetti squash was actually a form of spaghetti. This is yet another easy, healthy option. I cut a spaghetti squash in half, remove the seeds, drizzle on some oil, and roast at 425 degrees (flesh-side down) until tender (usually about 30-45 minutes). Remove from oven and scoop out the flesh, which will come out like spaghetti.

Then, all you gotta do is add tomato sauce like you would on pasta, spices to taste (I add garlic), and you can top with shredded mozzarella or Parmesan cheese (which you can melt for 30-60 seconds in the microwave. Done, nutritious, and yummy! If you want to get fancier and cheesier, here’s a riff on baked ziti using spaghetti squash!

Healthy chips

Healthy chips do exist. Don’t forget these year-round goodies. Kale chips (or try spinach chips–make them the same way you would kale chips) are awesome. Also, try to make chips with your favorite fruit, like these banana chips, which you can also do with strawberries or apples. The key with fruit chips is to keep the oven on a very low temperature, around 200 degrees, simulating a dehydrator. (Of course, if you have a dehydrator that is kosher for passover, use that instead!).

March 14, 2016
by Angelika Leave a comment

5 Ways to Eat More Greens Without Even Trying

Unless you’ve been hiding under a rock for a decade, you’re probably aware that study after study show that leafy greens are all-around the healthiest foods we can eat. Eating these “powerhouse” veggies on a daily basis prevents disease, slows aging, and improves just about every bodily function.

Even just a couple of servings (about a 1/2 cup each) per day can make a big difference. For instance, a recent study found that people who ate one to two servings of greens per day–such as collards, kale, and spinach–for about five years had the cognitive abilities of someone 11 years younger.

But, let’s be honest–many of us don’t always have the time to make a salad, and, frankly, we’re not always in the mood to sit down in front of a plate of greens (pass the pasta, please!). Luckily, there are many easy ways to incorporate greens into your favorite dishes.

To start, all you need is a fresh package of your favorite baby greens, preferably organic. They’re usually pre-washed and ready to eat. I recommend boxed organic baby spinach or baby kale because of their mild flavor.

Tip 1: Serve Your Meal on a Bed of Greens

My lunch recently: a bed of baby spinach topped with leftover roasted potatoes and onions, with chopped sardines.

Before serving your meal, whatever it is, grab a fistful of your leafy greens, layer them on your plate, and then top them with the food you’re planning to eat–an omelette, pasta, chicken salad, baked salmon, eggplant parmesan, whatever. You’ve just added one or two servings of greens to your diet within seconds. The flavors of your dish will transfer to your greens. If you want to so step up the flavor, you can always drizzle some salad dressing onto the greens before topping them with your food. (By the way, my favorite healthy dressing these days is Bragg’s Organic Vinaigrette Salad Dressing)

Tip 2: Add Greens to a Smoothie

If you stick to greens with a mild flavor–like baby kale or baby spinach–you can add a handful (or two) to your favorite smoothie without even tasting them. The easiest recipe for a smoothie is combining one banana, a large handful of frozen organic berries, a handful of greens, and liquid of your choice (water, almond milk, coconut water, etc.). Then blend. There you go, instant serving of greens. Play around with different fruits and different proportions to identify your favorite recipe. You’ll find tons of easy smoothie recipes online like this one. Bonus: This strategy is super kid-friendly, because you can’t taste the greens!

3. Make Pesto…Out of Kale (or Spinach)

Seriously, you can make pesto with almost any kind of leafy green. And lord knows, pesto is good with EVERYTHING–chicken, fish, pasta, sandwiches, wraps, pizza, eggs. I found this awesome Kale Pesto recipe in O Magazine, and here’s another recipe for Spinach Pesto. You can make a big batch and freeze leftovers in an ice cube tray–just defrost when you’re ready to eat it.

4. Use Leaves Instead of Bread or Wraps

Photo source: Whole Foods Market

Instead of your typical sandwich, substitute a crunchy romaine leaf for bread. I like to cut of the droopier tops of the romaine leaf and fill the crunchier bottom half with tuna fish or salmon salad, egg salad, babaganoush, pesto, hummus, or any other dip I enjoy. You can also use hearty collard green leaves to make a wrap. The inside can be whatever you normally like inside a burrito, or try this collard wrap recipe. I love how avocado, sprouts, tomatoes, and creamy dressing taste when they’re wrapped up in a collard leaf.

5. Garnish with Greens or Herbs

Top an almost-ready soup, pasta, omelette, quinoa or other saucy dish with a handful of baby spinach, kale, or your favorite herbs. They will wilt but will stay fresh and bright green–full of live nutrients.

With these tips, you can start adding some of the healthiest foods to your diet with minimal pressure.

April 30, 2015
by Angelika Leave a comment

How Not to be Fooled By Nutrition Labels

If you’re used to judging how healthy a food is simply by reading its nutrition label you may be surprised by what you find. Some highly processed breads and cereals, for example, appear to be healthy for you because they have lots of vitamins and minerals. As an example, let’s compare the nutrition label of Lucky Charms–a highly processed and synthetically enhanced cereal–to the label of a much less processed breakfast food, such as Bob’s Steel Cut Oats. Look at the images below–which looks more impressive?

Lots of vitamins and minerals in these Lucky Charms!

Bob’s Red Mill Steal Cut Oats…no vitamins, some minerals, but minimally processed. Steel cut oats still have their hull (outermost layer intact) and are not steamed and rolled.

Naturally,you may say to yourself, “the Lucky Charms are healthier and taste better, so it’s a no brainer—I’m buying them!” Right?

Not really. Highly processed foods aren’t always as impressive as the label may suggest–especially when compared to whole foods. “Processing destroys nutrients, and the more processing there is, the more destruction you get,” says Marion Nestle, author and professor of nutrition, food studies and public health at New York University. Lucky Charms and its counterpart cereals (Fruit Pebbles, Honey Nut Cheerios, Cinnamon Toast Crunch…you know, all the ones your kids love) are fortified, which means that micro-nutrients are synthetically added. “Fortification adds back some nutrients, so overall you’re better off with a processed fortified food than a processed unfortified one. But a whole food is always going to be superior.” (I highly recommend you read this Wall Street Journal Article on fortified foods.)

Naturally occurring nutrients are always better for us than the synthetic version. They are better absorbed by our bodies, they include a whole variety of micronutrients that are not reflected on the nutrition label, and they will tend to have more protein and fiber. Just as food companies have never been able to re-create breast milk with sythentic formulas, so, too, can we not create fake foods that are as beneficial as the real thing.

So, next time you are comparing products side-by-side, take a look at the whole picture. If you don’t want to be fooled by the packaging, be sure to read the ingredients label along with the nutrition facts label, and consider the following:

Does the ingredients list include colors, letters, and numbers? These are a sign that the product contains artificial colors, flavors, preservatives, monosodium glutamate, and other synthentic substances, that are designed by food companies to make us enjoy and crave their foods, but have questionable effects on our health, and certainly tend us toward obesity. If you want a more complete list, take a look at the Environmental Working Group’s “Dirty Dozen Guide to Food Additives“–the list includes ingredients that have been associated with serious health concerns. Print it out for your next shopping trip.
What is the fiber and protein content? Whole grains will always have more fiber and protein than processed versions. In addition to being essential for body function, these nutrients are heart, gut, and brain-friendly, are filling, and stabilize our blood sugar–which means, less mood swings and less cravings. Ideally, you want products that contain at least 3g of fiber and protein (each), per serving.
Do the words “fortified” or “enriched” appear in the ingredients list? Then you know the food is so processed, that the food company is trying to sell you a nutritionally empty food by adding in synthetic nutrients.
Do you see the word “whole” next to the grains listed in the ingredients list? Whole grains are better than refined ones because they provide lasting energy and stabilize blood sugar. Ideally, you want to see “whole [name of grain]” or “brown rice” when you read the label. If the label says “wheat” or “multigrain,” some parts of the grain may be missing. “100% whole [grain]” is the best. Check out this handy chart for determining whether the grains in the product are really whole or processed.
Are there hydrogenated oils or high fructose corn syrup (HFCS) in the ingredients? HFSC is an unhealthy sugar that causes weight gain and has little nutritional value. Check the ingredients label for high fructose corn syrup, corn syrup, sugar and sucrose, and try to limit the serving amount of sugars to 6g per serving on the nutrition label. Hydrogenated oils are trans fats that clog our arteries and can raise our risk for heart disease and high blood pressure. Check the ingredients list for the words “hydrogenated” or “partially hydrogenated.”

Going back to our Lucky Charms vs. Steel Cut Oats comparison, we can used this checklist to draw the following conclusions for why the Oats are a better choice: They have more than twice the amount of fiber and over three times the amount of protein per serving. They are made of whole, unprocessed grains. Lucky Charms may have some whole grains in them, but they are full of high fructose corn syrup, artificial colors, flavors and preservatives, and probably all of the micronutrients are synthetically added. Bob’s has 10% Daily Value of iron and 2% of calcium, naturally. These numbers may seem low, but in the whole, original form, nutrients are better absorbed and produce a better effect in our bodies than do the fake ones.

This may seem like a long check list, but after some time it will become second nature. You will find that ten seconds is enough to scan both the nutrition and ingredients labels to make a good choice for you and your family.

December 24, 2014
by Angelika Leave a comment

Why You and Your Kids Should Eat Less Rice

Back in 2013, I wrote a post on the relatively high levels of arsenic found in rice. Consumer Reports had just published a study that found “worrisome levels” of this carcinogenic toxin in rice products, including many baby foods. I was shocked to learn that many foods contain a higher quantity of arsenic than is legally permitted in drinking water. Children are disproportionately vulnerable to exposure–because of their low body weight, a particular quantity of arsenic impacts them much more than it would an adult. Gluten-avoiders, too, are at risk, since so many gluten-free products contain rice.

Though state and federal agencies regulate the amount of arsenic in water, there are no set limits for foods. According to Consumer Reports, the FDA claims that an “ongoing assessment of arsenic in rice remains a priority for the agency.”

Consumer Reports has now issued an updated report based on data (provided by the FDA) concerning the inorganic arsenic content of 656 processed rice-containing products. The great thing about this new report: it contains a point system that can help you determine how many servings of rice and rice products are safe to consume on a weekly basis. Even better, the recommendations are made separately for children and adults.

Below are the “New Rice Rules,” which assign a point value to different rice-based foods. Consumer Reports recommends no more than 7 points per week, and the “risk analysis is based on weight, so a serving of any food will give children more points than adults.” I highly recommend reading the entire updated report here, and watching their brief video summarizing the issues.

In addition to following these guidelines, there are a few ways to further minimize your exposure to arsenic when eating rice:

Wash and cook rice in lots of water! Wash and pre-soak rice in water, use extra water when cooking (Consumer Reports recommends 6 cups water per one cup rice), and drain excess water at the end. Unfortunately, this process washes out some of the nutrients from the rice, but it reduces about 30% of the arsenic.
Origin matters; Organic does not. Rice grown in CA has the least arsenic; rice from Texas has the most. Try buying imported jasmine and basmati rice from India and Pakistan, as these tend to have lower levels or arsenic. The 2012 Consumer Reports study listed the origins of the rice samples it tested, so you can use this table as a guide when purchasing rice.
White rice, thought not as healthy, tends to have less arsenic than brown or wild because arsenic accumulates in the outer layers. These layers are removed when making white rice.

Given these findings, its best to limit rice intake as much as reasonably possible. In my next post, I’ll provide lots of great alternatives to rice and rice products. These are especially relevant for gluten avoiders, since most gluten-free products contain rice.

Stay tuned!

October 30, 2014
by Angelika Leave a comment

Let your Kids have their Candy and Eat it, too

It’s hard to separate Halloween from the experience of trick or treating and collecting loads of candy. That’s why I say: let your kids eat their candy, with some minimal limits. Yes, in my ideal world, my kids would never be exposed to that junk, especially in those quantities, but this is the real world, so I adjust my expectations.

The healthy-living approach I’ve advocated on this blog, is one of balance. I keep my kids as healthy as possible in the house, so that when we indulge, we can go all out and enjoy! Halloween is one of the hardest days on the calendar to wage the good fight against food coloring, refined sugars, corn syrup, GMOs, and all those other lovely ingredients–if I don’t let my kids eat treats, they are going to feel deprived, and feeling deprived is exactly what my healthy-living philosophy is meant to avoid. So on holidays like Halloween–when highly processed and colored chemicals, I mean, food, are central to the celebration, I let my kids enjoy (almost) like everyone else.

But, I do set some boundaries and follow some sneaky strategies to ensuring that when they indulge, they won’t indulge too much:

Depending on the time you go trick or treating, make sure to feed your kids a healthy early dinner or filling snack beforehand. If they get full before trick or treating, they are bound to eat less. And, as the parent, you’ll feel better knowing they actually consumed some nutrients before shoving pretend food into their bodies. Be strict about this early dinner/snack: give your kids the healthiest thing they are willing to eat (veggies, anyone?) and tell them, “we’ll only head out once you’ve finished your meal/snack.”
Avoid grazing while trick or treating. If your kids are noshing on their goodies while walking from house to house, they’re bound to eat a lot of it, without even realizing or feeling satisfied. When we eat distractedly, our bodies don’t register satisfaction. So tell your kids, “Let’s hold off eating our candy until we get home…and then we will have a candy party!”
Once home, have your kids pick out X number of candies to eat that evening. Choose the number that works for you. If it’s 1 or 2, they’re bound to be upset. I’d allow between 3 and 5, which is plenty of candy to eat in one sitting. The point is to let them indulge, but set a limit. The truth is, that many kids will stop eating on their own after that amount, anyway.
What to do with the remaining piles of candy? Get it out of the house–out of sight, out of mind–and pander to your kids’ do-gooder instincts (they do have those, right?). Tell your child that it’s important to share their goodies with kids who are less fortunate, and that you will be taking the rest of the candy to kids in hospitals or shelters (or name your favorite kids’ charity). Seriously, if you don’t have time to drop the candy off at a local institution that helps kids, then just bring it to work and share around the office: by taking that crap out of the house, you’re donating to your own charity: mykidshealth.org.
If you face too much resistance, let them choose 5 to 10 candies that they are allowed to eat, one per day, over the following weeks as a reward for doing a chore or eating a healthy meal. Let your candy work for you! In my house, special treats are given out freely only on rare occasions. Usually, I use dessert to my advantage by giving it to my kids only after they’ve finished a healthy meal, cleaned up, or completed another task that I want done.

So, there you have it: done and done! Let your kids enjoy their candy within very reasonable limits, no one feels deprived, and you just helped your kids do a good deed. Does life get any better than a win-win for all?

Let me know how it goes!

P.S. By the way, this approach can be followed if your kids collect candy after birthday parties and other holidays, Purim and Easter!

May 29, 2014
by Angelika Leave a comment

Sneaky Little Greens

Even when I don’t have the time or energy to put together a healthy home-cooked meal, I still try to find ways to “health-ify” the food I am serving. One great trick my mom taught me is to use herbs for instant health-ification!

Fresh herbs contain lots of vitamins, antioxidants and minerals. They promote heart health, and protect against cancer and arthritis with their anti-inflammatory properties. Plus, they are cheap, easy to use, and easy to hide in a variety of foods because they are so small. Even if you are using a tablespoon here, a tablespoon there, you will be making a difference in a your family’s health. Over the course of the week(s) the amounts will add up.

The best way to use herbs is without cooking them first, for maximum nutritional value. If your family is not used to eating herbs, starting with parsley and/or dill is a good idea because flavor is more mild than other types, and their leaves are nice and soft–easy to eat in raw form. Other herbs to try with stronger flavors are basil, oregano, and sage. Herbs like thyme and rosemary have strong flavors and tough leaves–these are great for cooking and roasting.

Here are some ideas of how to add fresh, raw herbs to a variety of common foods, both health and not-so-healthy:

Making sandwiches? Add herbs to egg, tuna, or chicken salad. Stick some into a grilled cheese sandwich or into any meat sandwich. Dill and parsley are great for this. Chop them finely or just stick whole leaves right into the sandwich. This is a great way to add a nutritional punch to your kids’ lunches.
Garnish pizza or chicken or eggplant parmesan with basil, oregano, or other herb of your choice
Taco night? When I make tacos for my family, I stick herbs into the middle of the taco. They get lost in the guacamole and other fillings, so my daughter doesn’t even realize she’s eating them.
Garnish any soup you make with herbs. Stick them right on on top or mix it in. It’s best to garnish right before you serve the soup so the greens don’t cook in the heat.
Sprinkle minced basil or oregano onto any pasta. Mix it into sauce or cheese to hide.
Mix fresh herbs into a starchy side dish, like rice, quinoa, or potatoes, right before serving.

Try buying one bunch of herbs and using it up over the course of the week…then try out a different herb the next week. You will get into the habit in no time.

Happy sneaking!

April 3, 2014
by Angelika Leave a comment

It’s All about Balance

free directories Hey there folks! I took a not-so-brief hiatus to have a (second) baby, move my family across the country, and finished my doctoral dissertation. No biggie, right? Now that those things are done, I am excited to be back in the blogosphere!

This is more of a big-picture post. As I get back into writing, I want to ground myself in my vision for this blog: making healthy choices, yet maintaining balance in our lives.

In a crazy world like ours, how do we do this??? We are all constantly barraged with new information on what we should and shouldn’t do for out health. The dizzying array of data gets my head spinning. Whether you are looking only after your own health or that of others, it’s so hard to know what to do.

Here is how I handle the dilemma of living healthy in a confusing and sometimes overwhelming environment.

Though information can be overwhelming, I still believe that knowledge is power. I do my research and use tools (like EWG’s Skindeep database and Dirty Dozen list) to help me make determinations about what to buy for my family. I’ve also developed a network of like-minded friends that I turn to. You can learn so much from people in the same position as you, even if you are not credentialed experts.

At some point, though, I have to stop asking questions and make a decision. In addition to weighing different opinions, I consider whether the “right” thing to do is going to cause me any significant hardship. Sometimes following the healthiest or safest path is really expensive (like buying only organic food) or very difficult (like making my own fresh wheat grass shot every morning). In these scenarios, I remind myself that the stress and anxiety caused by making the healthiest choice may offset any benefits I’ve gained.

That is why, for me, healthy living is all about MAKING TRADE-OFF’s, weighing pros and cons. The hope is that if you make the right decision for your family most of the time, the times you choose differently won’t veer you too far off the healthy-living track.

Let me share two examples from my own life where I deliberately cho0se the not-as-healthy option in exchange for less stress and more peace.

Example 1: I let my children eat (almost) whatever they want at school, social events, and other peoples’ homes. My policy on junk food is: In the home we eat healthy, but outside the home we can enjoy whatever treats are offered so we don’t feel deprived. This way, 80% or more of the time, my kids eat well; even if they eat junk when we are out, I know they will get the proper nutritional balance overall. By letting go of eating healthy 100% of the time, I reduce fights, tantrums, guilt, and stress. We all have a better time.

Example 2: I often make smoothies, but use powdered greens instead of the fresh version. In an ideal world, I’d have the time and energy to make a fresh green juice every morning. I know it’s the best way to get a huge nutritional powerhouse of a meal, but I don’t have the time or energy these days to wash and cut the greens, make the juice each morning, and then spend time washing the machine. I also don’t like the taste of green drinks. The next best thing to a green drink is a smoothie where you sneak the fresh greens in. Sometimes I do this. But when I don’t have the time or the desire, I use a green powder as a substitute, such as this really yummy one (in orange popsicle flavor!), and I will even add a protein powder to fill me up. I may not be getting my nutrition in the ideal package (fresh, raw greens), but I still get a nice amount and I enjoy it more this way.

In conclusion:

By letting go of the ideal healthy option, I can still be healthy but keep my sanity and peace.

We can only do our best, and chances are, our best is great enough.

July 25, 2013
by Angelika 1 Comment

Waste Not, Want Not

A year ago, the National Resources Defense Council (NRDC) reported that as a nation, we waste 40% of our food. The average family plays a role in this. Often, we over-buy food or forgot what we have in the fridge and it goes bad.

But, we also willingly discard perfectly edible food, and we do it all the time! Think about the last time you made broccoli or cauliflower: chances are, you used the florets, but threw out the stems. Or the last time your family didn’t get around to finishing the salad greens you bought before they started to wilt. Perhaps you got rid of those, too? Do you ever throw out fruits, like apples or bananas, that get soft and brown after a while?

When you do this, you’re throwing away nutrition and money (hey, you paid for that broccoli stem!). The goods new is: there are lots of ways that you can actually use veggie stems, wilted greens, over-ripe fruit, and other produce you are used to throwing away.

Read on for a variety of ideas to save food and save money:

Stir-fry or steam veggie stems: Instead of discarding stems, slice them and include them in a stir-fry, either alone or with other veggies you enjoy. If, for example, you’re using broccoli, then why not use both the stems and the florets? Along with those from cruciferous veggies, stems from leafy greens, like kale, collards, and spinach, are great in stir-fries, too! You can also steam stems like you would other parts of the vegetable. TIP: add stems to stir-fries first; once tender, add in your other vegetables. Also: for thicker stems, like broccoli or cauliflower, make sure to cut the stems into thin pieces, so that they cook quicker.
Sauteed kale stems. I added these to quinoa for a yummy meal.
Make veggie broth: Keep a Ziploc bag in your fridge or freezer and use it to store parts of vegetables you usually discard: onion ends, carrot tips, herb stems, mushroom stems, parts of any root vegetable, etc. After you’ve collected a bit, use the veggie cuttings to make a tasty broth for your favorite soup! Just throw veggie cuttings into a pot, bring to a boil, and then simmer for an hour or more.
Sauté wilted greens: Bought too many salad greens that are starting to wilt? No problem, put them in a pan with some olive oil, add seasoning of your choice (even just salt and pepper is great), sauté for a few minutes, drizzle with lemon juice (optional) and your going-bad-greens are now a tasty wilted-greens side dish! This works with any leafy green: romaine, arugula, spinach, kale, you name it.
Make chips: Another tasty treat you can make with your wilted greens is to drizzle them with olive oil, sprinkle seasoning and bake…voila, the healthiest chips you can make! Kale, spinach, swiss chard—any green can be baked into a chip and eaten as a snack, pizza topping, burrito filling, or added into a salad!
Freeze for smoothies: If you have fruit that’s getting a little too ripe or soft for your taste (bananas, berries, plums, peaches, nectarines, mangos, etc.), store them in a closed Ziploc or other container in the freezer and use them to make smoothies.
Flavor water or seltzer: Something else to do with fruit that’s getting old and going soft, is to chop it into pieces, add to a pitcher of water or seltzer, and then put in the fridge. After a day or so, you’ll have fruit-flavored water (and by drinking the make-at-home kind, you save yourself about $2 for every 16oz, which is approximately how much Hint and other such fruit-flavored water drinks cost).

With these tips you will save money, and enjoy the satisfaction of using what you already have, rather than throwing it away.

July 15, 2013
by Angelika Leave a comment

For Summer’s Sake, Stop Cooking!

Many of us are in the habit of cooking dinner for our families. But, dinner doesn’t need to be a cooked meal, and summer’s the best time to avoid heating up the kitchen in already-high temperatures! Besides for the hot weather, here are other reasons not to slave over a hot stove: 1) it can be quicker and easier to prepare a meal, and 2) when you don’t cook, your food maintains most of its nutritional content.

So, here are some no-cook or (low-cook) ideas for filling and nutritious summer dinners:

Entree salad:

I often like to base my non-cook meals around a hearty salad. Salads can be tasting and filling when they have a protein included, like canned beans. (I always buy the organic kind from a company that does not use BPA in their cans, such as Trader Joe’s and Eden Organic.) Other ideas for an easy protein to add to your salad: sprouts (you can grow your own!), baked tofu, tuna, canned salmon, nuts (slivered almonds, crushed walnuts), seeds (pumpkin, sunflower), and cheese (goat, feta). Some easy-cook protein options are hard-boiled eggs and quinoa (it’s a grain, but it’s also a complete protein!). To fill out the meal, you can always add a side: a piece of whole-grain bread, a chilled soup. Easy and super healthy!

Summer Slaw:

An alternative to salad is making a slaw! When people think of “slaw,” they usually think “cole slaw,” or shredded cabbage with a mayo- or buttermilk-based dressing. Cabbage is super healthy, but slaws can also be made from all sorts of other shredded veggies and fruits, including broccoli, carrots, and kale. Further, the dressing does not have to be a heavy, dairy-based sort. Actually, lots of Asian dressings based on soy or peanuts work really well with slaws, as do tahini-based ones and different kinds of vinaigrettes. Like an entree salad, a slaw can be a meal in and of itself, or add some soup and another side if you desire.

If I haven’t convinced you yet, then I will now: slaws are super easy because you can already buy the ingredients shredded. Shredded cabbage, carrots, and broccoli are available in most supermarkets, and I’ve seen shredded kale, too.

Here’s a quick and easy slaw primer: combine shredded vegetable of your choice, with favorite nut or seed (pumpkin, sunflower, slivered almonds, and/or sesame), with favorite dried or fresh fruit (craisins, raisins, dried apricots, grapes, etc.), and an optional pungent (like scallions). Top with your favorite dressing.

Below is a dressing I found in a Moosewood cookbook (Fast and Easy Recipes for Any Day) that I like to use to make a tasty broccoli slaw (gets compliments every time).

Ingredients:

1 bag broccoli slaw (store-bought, approx. 12 oz)

Seed or nut of choice (sunflower seeds, slivered almonds)

1-2 cups Craisins, raisins, or fresh grapes

Optional: sesame seeds, scallions

2 tbs toasted sesame oil

2 tbs soy sauce

4 tsp honey

6 tbs lime juice (fresh, about 2 limes; or use store-bought)

salt, pepper to taste

Preparation:

1. Combine sesame oil, soy sauce, honey, and lime juice in a container with lid; add salt and pepper. Close lid and shake to mix ingredients.

2. Put shredded broccoli in bowl. Add ingredients from step 1 to shredded broccoli.

3. Top with chosen dried or fresh fruit, nuts, sesame seeds and scallions, to your taste. Mix together. Preferably, let sit for 20 minutes before serving.

Need more inspiration? I found a bunch of yummy slaw recipes on the kitchn.

Chilled soup:

Yum. Summer is the season for my favorite soups. I love gazpacho (there are so many kinds!), and other chilled soups, like chilled strawberry soup, cucumber, or pea. Some soups you usually eat hot can be tasty when chilled, such as a corn-based, zucchini, or butternut-squash soup. Serve with a side of multi-grain bread with a spread of chumus or canned salmon salad and you are on your way to a filling meal!

Fresh Veggies and dips:

Why not? Cut up carrots, celery, cauliflower, zucchini, and/or pepper and offer it all up with a variety of dips: chumus, guacamole, tahini, nut butter (I like almond and cashew), or whatever floats your boat. Such dips are high in protein and very filling. Offering up a variety of dips makes it more fun and will likely increase the amount of veggies your kids/partner will consume.

Squash:

Ok, this one involves cooking, but you can plan ahead. Bake a few butternut squash halves drizzled in olive oil in advance (say, on a Sunday evening), and then serve squash for a couple of dinners over the next few days. Basically, I love butternut squash topped with a protein. Top with tuna/salmon salad or egg salad; sprinkle with some feta or goat cheese; and/or add some nuts/seeds and dried fruit. You can eat it cold or heat it up a little before serving.

I hope these ideas can get you started on the no-cook bandwagon. What are some of your favorite no-cook dinners?

June 5, 2013
by Angelika Leave a comment

‘Tis the Season for Berries

Woohoo! Summer weather is finally hear (at least for those of us living in the northeast!). One of the benefits of summer is that there are lots of tasty fruits that are in season, including berries! And, by “in season,” I mean “cheaper”! I’ll give you lots of tips on buying berries cheaply, below.

But first, let’s talk nutrition. Berries are a nutritional powerhouse. Low in calories, great in taste, but high in vitamin C, antioxidants, phytochemicals, and minerals (potassium, magnesium, folate, calcium), which means they fight inflammation and are cancer-inhibiting. They also help to regulate blood sugar levels. I often see them included on super-food lists.

But…berries are pretty expensive to buy, as many of you probably know. So if you’re going to buy them fresh, the next few months are the time to do it, and do it often, because they are priced cheaper than when they’re not in season. In fact, this is the time of year you are likely to find all sorts of berries on sale in your local supermarket. At the Stop and Shop near my house in CT, organic strawberries are perpetually on sale throughout the summer, and blueberries and raspberries are often marked down, as well. So, shop the sales when you can (Wholefoods and other health food stores have sales every so often, too). I’ve found that for organic berries, Trader Joe’s has the lowest (non-sale) price, while Costco and other big-box stores have some of the best deals on conventional berries. Also, try out farmers markets in the spring and summer–they may have good deals, especially if you come at the end of the day, when you might be able to negotiate a better price. But, don’t bring them home and let them sit there: it’s really best to eat them within a couple of days, before they start losing nutrients.

Note: If you buy the conventional type, you should consider soaking them in a special pesticide wash designed to remove some of the pesticides, as strawberries and the other berry types contain lots of pesticides (their thin skins make them highly absorbent). The Environmental Working Group’s Dirty Dozen List (which analyzes pesticide residue in common fruits and vegetables) ranks strawberries at #2, blueberries at #13 and raspberries at #21 in terms of most pesticide residue.

Another tip for buying berries on the cheap (and year-round) is buying them frozen. In fact, some researchers have argued that frozen fruits/veggies may have as much or more nutritional content as the fresh version. Why? Fruits and vegetables chosen for freezing are usually processed at their peak ripeness, a time when they are most nutrient-packed. By contrast, produce destined to be sold fresh are picked before they are fully ripe, which gives them less time to develop a full spectrum of vitamins and minerals. (For a really great overview of the pros and cons of frozen vs. fresh, click here).

One thing you should know about frozen produce is that it is often blanched before being frozen, to arrest bacterial growth and general food decay. This always seems to be the case for vegetables. But, GOOD NEWS: fruits on the other hand are not always blanched. I’ve read that Trader Joe’s frozen fruit is not blanched first, and though I haven’t confirmed this yet, I believe the same about the Wholefood’s 365 brand. If you have a favorite brand, I’d encourage you to contact their customer service department and ask about the freezing process. Makes sense to use the brands that don’t blanch first, right?

Another benefit to frozen is that you can buy bags of mixed berries to enhance nutritional variety.

The cheapest frozen berries I have found are at Costco (conventional, but some stores carry and organic bag of mixed berries) and Trader Joe’s (has many organic varieties at the best price for non-bulk). And, of course, when there is a sale in your local store, stock up, since frozen doesn’t go bad…at least not very quickly. It’s best to eat them within a few months, though, because nutrients in frozen produce to eventually degrade.

So, let’s bottom line this: Fresh, I believe, is still best! Buy in-season to reduce cost (and decrease carbon emissions). Shop sales, and frequent the store with the best prices. Try out farmers markets, which are plentiful during the warmer months. Frozen is a great back-up, more affordable, and year-round option.

Okay, so now you are wondering, what the heck do I do with frozen berries? Here are some ideas:

1. Easy-peasy smoothies: I don’t even want to call this a recipe. Get out your blender.Combine a fresh or frozen banana (I buy a bunch of bananas, let them ripen a bit, chop them in half or thirds, then freeze them) and a handful of strawberries. If you like, add in some other berries to taste (blue-, rasp-, whatever). Pour in a liquid base, such as OJ, apple juice, coconut or almond milk. Optional but super worth it: add in a handful of greens, such as spinach, kale, or whatever you have. You probably won’t even taste it. Then blend!!! If you prefer added sweetness, add agave, honey, or coconut nectar. If you want it thinner, add more of the liquid base. Consider including a protein or greens powder for added nutrition.

2. Defrost and eat plain: that’s it. Don’t do anything, just eat. My mom taught me this trick. I don’t mind the consistency, though some people do. She takes out a bowlful of berries the night before and leaves them in the frig to defrost so they are ready for eating at breakfast.

3. Make sorbet! There are tons of easy recipes on the web, but here’s one that my friend Cara of Stamford Treats made and served at a recent event, it was delish! Super easy: blend 1 lb frozen mixed berries, 1/3 cup sugar, 1/4 cup Rose’s lime juice, and a enough coconut milk to make the mixture soft enough to blend. That’s it!

4. Use in baking: it’s better not to cook berries because you lose some of the nutrients, but hey, everyone likes a berry-muffin or cake once in a while.

5. Sprinkle on your cereal, yogurt, waffles, pancakes (or whatever!): I take the berries out in the morning and let them defrost for a little while. Then I sprinkle them on my cereal or yogurt. You can also remove some berries from the freezer the night before, and keep them in your refrigerator overnight so they are ready for breakfast time!

With all of these tips, I am sure you will become a berry good eater! Enjoy!

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