Eat your stems.

Do you ever trim broccoli stalks away in favor of eating just the little florets?  Or what about that big, beautiful bunch of carrots with green tops still attached; ever toss those in the compost or – gasp! – trash?  Do you take the time to neatly peel potatoes before tossing them in soup?  If you answer yes to any of the above (or to any of many similar leafy, stemmy or peely scenarios), let me suggest you reconsider in the future.  You can 1) save money, 2) eat better and be healthier, and 3) be less wasteful by eating your stems!  …and leaves…and peels…

1. Save money.  Let’s face it.  Fresh produce is expensive.  So if you’re going to have it – and you absolutely should – you should eat as much of it as you can.  That way, you’ll have more food to go around, and less of a dent in your wallet.
2. Eat better.  Often the stems, leaves and peels we discard have equal or greater nutritional value than their more well known edible parts.  Potato peels, broccoli stalks, kale stems – they’re all packed with goodness for you!
3. Be less wasteful.  If you eat it, the ground doesn't have to.  At least, not directly.  According to the Food and Agriculture Organization, one third of the food produced worldwide is wasted or lost.  Worse, fruits and vegetables have the highest wastage rates of any food!

Now, some of you are thinking about pesticides and chemicals for something like a potato peel.  I’ll be the first to admit a conventionally grown potato comes with its fair share of those.  So this strategy of eating all the parts works best when you're buying organic.  If that’s out of the budget or unavailable, scrub well with a veggie scrubber.

Below is a picture of my mom being silly as Vanna White, but seriously demonstrating lovely carrot tops – we LOVE them in smoothies.  They’re sweet, mild, and blend nicely with water.  We’ve tried celery leaves that way too, but I’ll warn you those are better sautéed or substituted for celery than they are for sweet smoothies.

Here’s a useful table I adapted from Environmental Nutrition on “Forgotten Food Parts”

Edible parts	Fruit or vegetable	Use
Greens or tops	Carrots, beets, turnips	Sautéed, or better yet, used in green smoothies!
Leaves	Broccoli, cauliflower, celery	Flavor or garnish in soups and salads, substitute for cabbage
Stems	Kale, chard, collards	Chopped small, sautéed and added to other veggies (great in pasta!)
Stalks	Broccoli, asparagus ends	Sliver for slaw (especially broccoli), cut into dipping sticks
Peels	Potato, citrus	Bake potato peels for snacks (or just leave them on!!); use citrus for zesting

What’s for Breakfast?

My goal today is to convince you to never skip breakfast again.  It doesn’t matter if you’re one of those people who think they don’t need it, or don’t have time for it.  You do need it, and you should make time for it if at all possible. 

Let’s talk about why it’s so important to start your day with breakfast.  

But first a fun tidbit: did you know that the word itself comes from the idea of “breaking the fast”?  That’s right.  At night, in theory, you stop eating 8 hours before you start eating again in the morning.  This “fast” gives your body much needed time to recuperate, repair cells, digest remaining food, and do whatever other good things it does of which we remain peacefully and sleepily unaware.

Three reasons (though there are many) to break the fast:

1. Curb cravings later in the day.  Breakfast is one of your best defenses against mindless snacking, especially if you’re eating a nutritionally dense and satisfying meal.  Trust me, the oatmeal you eat at home is far better for you than the 600 calorie scone and 700 calorie vanilla latte you pick up as a mid-morning snack on the go.
2. Get focus and energy.  Most of us have a far easier time focusing after we’ve had something to eat in the morning.  Don’t wait until lunch to nourish your body and mind, and get enough to eat such that your growling stomach isn’t interrupting your 10am meeting.
3. Lose weight.  If you eat more in the morning, and less later in the day, you’re more likely to lose weight than if you do the opposite (eat a lot for dinner), which is what most of us do.  According to the National Weight Control Registry, of those who have kept weight off over time, 78% eat breakfast.  So as one of my favorite authors, Michael Pollan, suggests: breakfast like a king, lunch like a prince, dine like a pauper!

What to eat you ask?  What do you like, I ask?  I personally enjoy a piping hot bowl of oatmeal (not the instant kind though, as it’s more processed) with some nuts, cinnamon, fruit and occasionally a drizzle of agave nectar if I need it sweeter.

Or, if something heartier strikes your fancy and you have the time, opt for eggs or egg whites.  I personally enjoy some eggs with greens (kale and brussels like the picture... or spinach and garlic... or asparagus... go nuts!), but often don’t have the time for that.  If you’re short on time but want the egg, crack one into a small bowl, mix it up, and microwave for 30-60 seconds, watching to make sure you’re egg doesn’t explode.  Better yet, hard boil eggs ahead of time and grab one on the way to work for a super quick and nutritious breakfast.

What to avoid: sugary cereals (if you can't remember or don't know why, re-read this post), meals that are high in saturated fat (sorry, bacon!), low or no fiber meals (sorry, bacon!), or desserts.  Unless your dessert consists of fruit.  

So do it!  Eat breakfast every day!  You'll feel better, I assure you.

Get your stew on (before winter veggies are gone)

As the end of the season for winter vegetables approaches, I find myself emotionally torn.  Oh how we’ve loved making thick and hearty soups and stews all winter long, but oh, how I cannot wait for the full arrival of asparagus and tomatoes!  Before we bid the roots and tubers adieu for another year, I wanted to share one of our favorite recipes from this winter.  If it entices you – get out to the market and grab the last of the sweet potatoes and get your stew on!

First, of course, let’s talk about why this soup is not just almost, but us VERY healthy!  There isn’t an ingredient on the list that isn’t additive to your health.  So indulge proudly – have seconds, thirds, fourths…

Sweet potatoes!

• Beta carotenes galore.  You know these guys, the antioxidants that contribute not only to eye health, but also to graceful aging, disease prevention, and so much more.
• Vitamin A.  Sweet potatoes have superior ability to raise our blood levels of Vitamin A, especially in kiddos, so feed those hungry kids!
• The joy of a potato!  Many of us steer clear of the standard white potato because it’s mostly starch that converts to mostly sugar – but the sweet potato is botanically, and nutritionally, very different!  So go ahead, eat ‘em regularly!

Fresh Basil!

• It’s more than a pretty and tasty leaf.  Fresh basil brings lots of health benefits to any table.  Basil has been shown to have anti-bacterial properties, as well as protective properties for our cell structures. 
• Interestingly, basil also has a known anti-inflammatory effect, thanks to the oils it contains, that puts it on par with aspirin and ibuprofen (think symptom relief for common ailments like arthritis and inflammatory bowel conditions.)
• If you’re Italian like me, you can feel good and authentic about using this leaf if your cooking.  Just remember, a good Italian would NEVER take a knife to a basil leaf.  Tear only, please!  The leaves tend to damage and brown when sliced with a knife, and what good is ugly basil? ;)

Kale!

• See my post on 5 things everyone should eat more of and re-read it often!

Leeks!

• These are the big ones that look like enormous green onions.  Most people just eat the white parts, but if you're brave, go for the greens too (I'm not brave).
• Get your daily dose of vitamins K and A from these lovely allium family members.
• Like onions and garlic, leeks protect blood vessels and therefore get credit for cardiovascular health promotion.
• They’re also rich in folate, so expectant mothers can add these to the list along with leafy greens to get your natural dose of this critical vitamin for your developing little one.  For others, folate is another leg of the cardiovascular support stool.

Lentils!

• Fiber abounds in these tiny but mighty legumes.  That’s a good thing for your cholesterol and also for your blood sugar.  They’re also packed with vitamins, but not with calories or fat, so feel free to fill up!
• Magnesium.  Did you know magnesium is actually really important in heart health?  Having enough of it around keeps vessels relaxed, and blood and oxygen flowing.  Deficiencies can lead to heart problems down the road.
• Iron.  No, it’s not found only in meat (even though it’s mostly found there).  Iron plays a role in our body’s ability to transport oxygen from the lungs throughout the body, which leaves you with better energy (and metabolism).

With that, here's your recipe.  

P.S. It’s worth splurging on fresh everything for this recipe, especially the basil.  It won’t have the same flavor (or health benefits) without it.  Enjoy!

Sweet Basil, Kale and Sweet Potato Soup  (by Jeanie Burke, RD)

Prep: 30 minutes

Cook: 1 hr 30 minutes

Makes 16 cups or 6-8 (2 cup) main dish servings

3 leeks, white parts sliced thin

3 tightly packed cups of finely chopped kale or swiss chard (for chard, trim green leaves from the stalk)

8-12 large leaves of fresh basil (critical to soup’s sweet flavor!)

6 cups fresh sweet potatoes, cubed into bite-sized pieces (don’t peel them)

7 cups vegetable broth

½ cup lentils (do not presoak)

1 32-oz can crushed tomatoes  

Seasonings:

2 tsp garlic powder

2 Tbsp Italian seasoning

2 Tbsp Old Bay seasoning (optional)

1. Place the leeks, kale, and basil in a large stock pot with a cup of vegetable broth and cook for 45 minutes until greens are tender
2. Add potatoes, lentils and remaining vegetable broth and cook for 20 minutes until potatoes are tender
3. Add tomatoes and seasonings and heat until piping hot, and then serve!

5 things everyone should eat more of.

Did you know that in the U.S., the four most consumed vegetables are potatoes, iceberg lettuce, onions, and tomatoes?  Starting in the 70’s, potatoes had French fries to thank for their increased popularity.  (Note: picture to the right is from a textbook published in 1925 called Health Habits.  I love looking at it.  They knew so much then that we've forgotten today!  Fascinating.)


Similarly, tomatoes have pizza and pasta sauce to thank.  Iceberg lettuce is decent roughage, but not nutritionally dense to say the least. 

The latest version of the USDA Food Pyramid is an improvement over the last set of recommendations, but still too vague in my opinion.  So here are my top recommendations on delicious, nutritious additions that you won’t regret!

• ONE: Quinoa: One of the "ancient grains," quinoa is protein packed at almost 14 grams per half cup serving.  Its nutty flavor and rice-like texture make it a perfect side dish or main course component year round.  One Harvard study found that men who enjoyed a bowl of whole grain (but not refined grain) cereal in the morning had a 29% lower risk of heart failure.  Other benefits include antioxidant protection, protective characteristics against certain cancers and diabetes, migraine relief, and many more.  So go ahead, indulge in a new and tasty grain tradition! (Technically quinoa is a seed not a grain, but I digress).  Your body will thank you.  I have tons of quinoa recipes (burgers, chili, rice pudding, tabbouleh), and am happy to pass them onto any interested parties.  If you buy some and then find yourself staring at it in your cabinet for weeks wondering what to do, call me!

• TWO: Kale:  According to the April 2012 volume of Environmental Nutrition newsletter, just "1 cup packs over 200 percent of the daily value of Vitamin A, 134% DV of Vitamin C, and 6 times the daily value of bone-healthy Vitamin K."  No matter the variety (plain leaf, curly leaf, or my favorite lacinto), you get tons of cancer-fighting (and age defying) anti-oxidants in these lovely leaves.  Wilt them in a pan with some minced garlic and your favorite high heat oil, chop them up and throw them in your favorite whole grain pasta recipe, or if you like their raw bite, use them in a green mixture for the foundation of any salad.  My personal favorite is the morning green smoothie.  Just make sure to wash your greens well.  I personally think it’s best to put them in a bowl of water, swish with your hand, dump, and repeat.

• THREE: Broccoli: You remember my post on broccoli?  Re-read it and eat!  For fun, switch it up once and a while with broccoli’s cruciferous cousins, cauliflower and romanesco.  The latter just sounds and looks too awesome not to pick up (see right) when you see it in the aisle.  Depending on where you live and shop, that may or may not be frequently.

• FOUR: Flaxseed: This tiny seed has been around for centuries,   and is associated with numerous health benefits owing primarily to its high content of Omega-3’s and fiber.  Flaxseed needs to be ground to do its work best since our bodies have   trouble processing the whole seed.  We use a simple coffee bean grinder to do the trick, and we grind right before we use them.  Flaxseed’s flavor is quite mild, so I use it liberally, and shoot for 1-2 Tbsp.  per day total in my soy yogurt, on my dry cereal (Ezekial 4:9, Cinnamon Raisin!), and in my oatmeal.  Be careful if you’re new to the flaxseed train, as it’s jammed with fiber and will do its work  on your digestive tract quickly sometimes!

• FIVE: Avocado:  As if I need to tell you to eat more of this delicious fruit!  Who doesn't love avocado?  I know, I know, some people don't.  If you don’t, read on.  Don’t let the fattiness of this fruit scare you off.  It’s crammed with nutrients and it also helps our bodies absorb some other fat soluble nutrients (like beta carotene and vitamin D), so the small amount of good fat you get is well worth it.  My favorite use of this delectable fruit is in guacamole.  Cut the avocado in half, remove the seed, scoop the flesh into a bowl.  Add fresh lemon or lime juice for flavor and to prevent browning of the beautious green flesh.  Then add chopped tomatoes if they're in season (salsa if they're not), some chopped cilantro, a touch of minced garlic and some salt and voila!  Eat it on tacos, with your eggs, or with your favorite dipping chip.

In case you are wondering about supplementing (popping pills) to get some of these nutrients instead of choking down your least favorites on the list, remember that getting your nutrition from real food is always best.  My personal supplement list includes a whole food multi-vitamin, high quality fish oil, and vitamin D3. 

Geek disclaimer: I hated ending the title of this post in a preposition, but "5 things of which everyone should eat more" just didn't have the same ring.

Recipe: Sardine-licious!

When I was a kid, I remember every so often my dad would take out a can of sardines from the lazy susan, peel back the top, remove an oily piece of fish, pull out its tiny bones, drop it on a saltine cracker, and eat it.  I actually loved partaking in this treat with him (though I found the canned oysters nasty).  Mom thought it was all gross.  Then, after probably the age of 10, sardines became gross to me to…until about a year ago.  Now I can’t believe I ever turned my back on these little guys – talk about delicious AND nutritious powerhouses!  For someone who doesn't eat much in the way of animals, this swimmer is a permanent fixture in my diet.

So I thought today, as a complement to my post on oils, and specifically the part about Omega-3’s, I’d provide you with my favorite Omega-3 (not to mention Vitamin D, calcium if you eat the bones, and vitamin B12) packed recipe: Sardine salad!  If you just crinkled your nose and considered closing the page, STOP!  Don’t refuse.  It doesn’t sound good, I know.  But trust me, it is!  If you like tuna (the canned kind), try it.  Even if you don’t, try it. 

Sardine Salad

Note: This is my slight adaptation from Whole Living’s “Creamy Sardine Salad” since we don’t do dairy!

Ingredients:

1 4.4 oz can wild caught (we love Wild Planet) sardines, packed in oil.

Note: debone them if you’re freaked out by the bones, they should come out in one piece (see picture).  If you’re brave, the bones are full of calcium!

¼ cup Vegenaise (we like Follow Your Heart) or plain soy yogurt

1-2 diced celery stalks

1 Tablespoon minced chives (plus more for garnish if desired)

1 teaspoon horseradish or other whole grain mustard (we like Annie’s organic horseradish mustard)

1 cup baby spinach, chopped

1 cup chard, kale, collard or other greens, chopped

1 teaspoon olive oil

1 teaspoon fresh lemon juice

Salt and pepper

Chop and mix spinach and greens.  Toss greens with olive oil and lemon juice, sprinkle with salt and pepper and set aside.  Mix Vegenaise, horseradish mustard, celery and chives in a separate bowl.  Fold in sardines.   Top greens with sardine mixture and garnish with more chives if desired.  We like to serve this salad with Mary's Gone Crackers.  Enjoy!  I think you will...

Serves 2-4.

Oils: How to choose 'em, how to use 'em

If you’re not already an oil whiz, and have oft wondered why everyone doesn't just pick up the big jug of olive oil that’s on sale and use it until it’s gone, read on.

There is so much to know about oils that this post will barely scratch the surface.  But since my readers are time-crunched people who like to cut to the chase, I’m going to attempt to remain firmly off my soap box and stick to the key takeaways.  There is even a bullet point summary at the end if you’re pressed for time.

3 things you need to know about your oil:

1. Fat type and ratio
2. Extraction method
3. Smoke point (for cooking)

1. Fat type.  Natural fats (oils) contain saturated, monounsaturated and polyunsaturated fat.  Side note of which you’re aware: trans fats (hydrogenated) are not from natural sources, and should not be part of your diet at all.

Saturated fats come primarily from animal sources, are associated with higher cholesterol and diabetes risk, and should exist in your diet in limited quantities.  These guys are typically solid at room temperature.  Think butter, shortening, pork fat.  Mono and polyunsaturated fats on the other hand are generally beneficial to your health, can actually improve cholesterol and lower diabetes risk, and therefore should be added to your diet with care.  These guys are typically liquid at room temperature (e.g. olive oil).

One of the most important kinds of polyunsaturated fats are Omega-3’s.  You’ve no doubt heard of these, and maybe you even take a fish oil supplement or better, you make sure to get your fill of salmon, sardines, flax, and walnuts.  They help just about every part of your body since they are an integral part of cell membranes, are linked to heart, brain, and eye health, and have shown promise in lupus, eczema, arthritis, and yes, even cancer.  Whew!  Quite a resume.  Omega-3’s are not made in our bodies, so we have to get them elsewhere.  That’s why they’re referred to as “essential” fatty acids.

Fat ratio.  Omega-6’s are also essential fatty acids, but you don’t see those supplements on the shelf at the health food store next to the Omega-3 supplements.  Why not?  Because these guys are WAY too present in the Standard American Diet (aka SAD).  According to this study, humans evolved on a diet with a 1:1 ratio of Omega-6 to Omega-3 fatty acids, whereas today’s Western diet is around 16:1.  Excessive Omega-6 fatty acids basically undo all the benefits aforementioned on Omega-3’s.  These are found in refined vegetable oils that land in tons of processed foods (think snacks, cookies, and crackers), and in fast food.  So the key is to find fats with a good ratio of Omega-6 to Omega-3 fatty acids.

2. Extraction method.  You might have heard the terms “cold-pressed” or “expeller-pressed.”  If you don’t see one of those phrases on your cooking oil, by the way, you probably shouldn't buy it.  Those terms indicate that the oil has been mechanically extracted from the seed rather than chemically extracted.  Many of the oils you see on the shelf at the grocery store are extracted using a chemical like hexane gas.  When that’s the case, they then go through even more refinement to make sure the hexane itself gets removed.  Needless to say, these will be much less flavorful, not to mention nutritionally deficient at best.  Do your body a favor: pay the extra few bucks, and look for cold pressed or expeller pressed oils.  Also, since I can’t get through most posts without saying it, go for organic if you can find it.  Canola is one of the most genetically modified crops, so if you’re not buying organic canola oil, you’re almost certainly getting GMO’s with your stir fry.  Olive oil is also easy to find organic.  Organic grapeseed oil is hard to find, mostly because it’s incredibly hard to get the oil out of the tiny grapeseed without using the hexane, though you can find brands that do not use hexane even though they aren’t organic – that’s what I look for.

3. Smoke point.  Here’s the important part most people don’t consider.  Some oils are better for cooking than others due to their smoke point.  My Italian relatives would cringe to hear me say so, but cooking everything in olive oil is not the way to go.  It has a low smoke point, so if you’re stir frying in olive oil, you’re likely killing the phytonutrients you would’ve gotten from the oil had you drizzled it on salad.  Worse, the decomposition process can create oxygen radicals, which are linked to cancer.  So it’s important to note the smoke point and cook accordingly.  See table below for smoke points of commonly used oils.

In summary:

• Unless you’re a serious chef, you can probably get by with 3 kinds of oil in your kitchen: olive, canola, and grapeseed.
• Use organic extra virgin cold- or expeller-pressed olive oil for drizzling, not cooking.
• Use organic cold- or expeller-pressed canola or cold- or expeller-pressed grapeseed oils for cooking and sautéing.
• Use organic coconut oil in place of butter (yes, it’s high in saturated fat, but also good for heart health, immune system, skin and metabolism, among other things!)
• Use organic flax oil in your smoothies or drizzled on salad, but never heat it.
• Use other organic, cold- or expeller-pressed oils with decent omega 6-3 ratios in moderation (e.g. peanut, sesame, walnut).
• Try to limit all other oil intake (e.g. corn, cottonseed, sunflower, palm), and remember, they aren't just in a bottle on the shelf.  In fact, they’re mostly NOT there.  They’re in chips, dried fruit, peanut butter and lots of other places.  Read the label!

Here is a nice summary on smoke points and uses from PCC Natural Markets: 

Oil	Raw	Low heat	Med. heat	Med. High heat	Very	Characteristics and uses
					high heat
Low heat = 275º to 325º F • Medium heat = 325º to 350º F • Medium-high heat = 350º to 400º F • Very high heat = 400º to 495º F
Avocado (expeller-pressed), refined	X	X	X	X	X	Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 450º F.
Avocado (cold-pressed), unrefined	X	X	X	X	X	Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 500º F.
Canola (medium-high heat), refined	X	X	X	X		Neutral flavor, all-purpose, good for baking.
						Smoke point 425º F. May be genetically modified if not organic.
Canola, unrefined	X	X				Mild flavor, may be genetically modified if not organic.
Coconut (virgin/extra virgin), unrefined		X	X			Lovely for cakes, pie crusts, light sautéing.
						Cholesterol-free. Smoke point 280º to 350º F.
Grapeseed (expeller-pressed), refined	X	X	X	X	X	Clean, neutral taste. Smoke point 485º F.
Olive (extra virgin), unrefined	X	X				Ideal for salads, raw foods, pesto and dipping bread. Smoke point 325º F.
Peanut (expeller-pressed,	X	X	X	X		Adds flavor to lightly cooked foods and cold dishes. Smoke point 212º to 400º F. Potential allergen.
Safflower (high heat), refined	X	X	X	X	X	Mild flavor for high-heat cooking. Smoke point 450º F.
Safflower, unrefined	X					Delicate flavor.
Sesame, refined	X	X	X	X	X	Adds smoky flavor to seared meats, stir-fries.
						Smoke point 445º F.
Sesame, unrefined (including toasted)	X					Aromatic, nutty, best in dressings and sauces.
Sunflower (high oleic), refined	X	X	X	X	X	Nearly neutral flavor. Smoke point 450º F.
Sunflower (expeller-pressed), refined	X	X	X	X	X	Multi-purpose. Smoke point 460º F.
Sunflower (cold-pressed), unrefined	X					Rich flavor, best in cold dishes.
Walnut, refined	X	X	X	X		Adds character to salads, marinades and sautés. Smoke point 400º F. Potential allergen.