Summertime Eating

I try, as best as I can, to eat seasonally. With warm weather and summer approaching, I begin to consider the types of foods and menus that are appropriate for eating this time of year. Eating seasonally varies depending on where you live. I live in the Northeast, and so I enjoy four very different seasons. Seasonal cooking allows me to appreciate the freshest ingredients--and it’s a fact that fruits and vegetables grown near your home are generally healthier. Just consider the thousands of miles that produce from the west coast has to travel before it arrives in the Midwest or East Coast. During the summer months I buy my produce at a variety of farmer's markets. Over the years I've developed a relationship with the farmers whose vegetables I most enjoy, and learned where and how my vegetables will be grown and harvested. I support the farmers who grow organically because I believe that organic vegetables are the best for my body. I love to browse the market and I poke around the stands and notice what fruits and vegetables are available. I talk to the farmers—they are usually thrilled to tell me how they grow their produce. They will tell me if they use pesticides or follow more organic farming methods. Visiting the farmer’s market is the easiest way to determine what is seasonal where you live. During the summer months I normally eat lighter fare. The weather is hot and humid, and I am looking to cool down my body. I am outside more in the summer and tend to be more active. During these months, there is an abundance of juicy fruits and vegetables sprouting from the earth. During the warm months of summer, I tend to eat foods that have higher water content like fruits, lettuces, tomatoes, watermelon, cucumbers and large leafy greens. I also eat more raw vegetables and more cracked grains. Raw foods and fruit generally have a cooling effect on the body. Fruits and vegetables are abundant during the summer, so that is a clue that you might consider eating a variety of summer fruits and veggies. Everyone needs to be responsible for their own food intake and decide which foods work best for them. Just remember that variety is the key to a healthy body—eat different foods each day—and experiment with your diet. You can learn to create healthy, balanced, and delicious meals wherever you live.

Blissful Potato Salad

We love our potatoes. We love them baked, mashed, fried, as chips and in salads. Maybe that is why it is the number one vegetable crop in the world! Potatoes are part of the nightshade family of vegetables which also includes eggplant, tomatoes, and peppers. When potatoes are not eaten fried or loaded with sour cream and bacon they are a very healthy food item. A baked potato when eaten in its natural state is a low calorie and high fiber food. It is a good source of vitamin C, B6, copper, potassium, manganese, and dietary fiber. I like cooking with baby yukon gold or red bliss potatoes that can be found this time of year at the farmer's market. They have a creamy texture and are eaten with their skins on for an added nutrional punch. I prefer to use them immediately rather than storing them in the refrigerator. They are best when kept in a cool area that is not refrigerated. The following potato salad is considered a "french potato salad". I've added broccoli and discovered a delicious alternative.

Blissful Potato Salad

24 small potatoes (a combination of yukon gold and bliss)

1 cup broccoli

3 TBS red wine vinegar

9 TBS olive oil

1/2 tsp dijon mustard

1/2 red onion, minced

2 scallions, minced

2 TBS fresh basil, chiffonade

salt and pepper to taste

Wash but do not peel the potatoes. Cut the potatoes in half or quarters. Place in boiling salted water until tender. Remove when done and add the broccoli to the same pot and cook until tender. While the potatoes are cooking make the vinaigrette. Combine the vinegar, mustard, salt and pepper in a bowl. Slowly whisk in the olive oil. Pour over the warm potatoes. Add the broccoli, onion, scallion and basil. Mix gently together. Let sit so that the flavors will be absorbed together.

Happy, healthy eating!

Grains are not the Enemy

I used to love to eat bologna sandwiches on soft, squishy white bread. I added lots of mayonnaise, and I would have a great lunch--or so I thought. If I was feeling really adventurous, I would tuck in some potato chips. Only later did I find out that there was nothing about that meal that nourished my body. When I began to switch over to a plant-based diet, I eliminated some of the white foods that were so heavily featured at my meals. That meant that I didn't eat white bread, white potatoes, white rice or white flour products.I made a commitment to eat a whole grain at one meal each day. I tried it for a month and began to feel differently. Sometimes I would have a plain, simple grain -- like short grain brown rice. At another meal I might add a grain to a soup. Cooking grains can be so simple, yet so delicious. I took it slowly, and my taste buds began to enjoy the flavors of these foods.
Really Good Brown Rice
2 cups short or medium grain brown rice
4 cups water
salt
Wash or rinse your rice through a strainer. Repeat this a couple of times. Put the rice in a pot and add the water and salt. Bring the water to a boil and reduce the heat to low. Cover the pot leaving a small gap to keep the water from boiling over. Let the rice cook 35 minutes. Turn off the heat and let the rice sit for about 5 minutes. I also find that I like the texure of the rice better when I soak the grains for several hours before it is cooked. Try it both ways and see which suits you.
Fried Rice
Leftover brown cooked brown rice
1/2 red onion, sliced into half moons
1/2 yellow or red pepper, sliced thinly
1/2 carrot, sliced into thin matchsticks
1 TBS shoyu (or to taste)
A few tablespoons water
Snow peas, sliced thinly
1 scallion, sliced
Sesame oil
Heat the oil in a skillet. Add the onion and pinch of salt and saute for a minute. Add the carrot and saute for 2 minutes. Add the red pepper. Add the rice and season with the shoyu. Stir everything together. Sprinkle the water over the top of the rice and place the snow peas on top. Cover and let it sit with the heat off for 5 minutes. Mix everything together and top with a sliced scallion.
Lentils and Brown Rice
11/2 cups cooked brown rice
1/2 cup lentils
1 carrot, diced
1 red onion, diced
2 cloves garlic, minced
Salt
Pepper
Olive oil
Scallions or parsley for garnish
Heat the oil in a pan. Saute the onion and garlic. Add some salt. After a few minutes, add the carrot and saute for another few minutes. Add the rice and stir. Add the lentils and stir. Season with salt and pepper and cook for another couple of minutes. Top with chopped scallions or parsley.


*Grains are divided into two groups: whole grains and refined grains. I try to never eat refined grains. Refined grains have been milled, which removes their bran and germ and in the process takes away dietary fiber, iron and many B vitamins. Whole grains, on the other hand, contain the entire kernel--the bran, germ, and endosperm. It is important to vary the grains that you eat.**Here's an interesting tidbit about parsley and scallions. Parsley has vitamin C and vitamin K and antioxidants that benefit digestion and carotenoids, such as beta-carotene. Scallions, on the other hand, have vitamins A,B and C.

White Beans and Tomatoes

When I visited Tuscany last year, I fell love with their cannellini beans with tomatoes. Last night I made some white beans and simmered them with several tomatoes and spices. At the end of the cooking process, I added some fresh kale that I had just bought at the farmer's market. Although I used dry beans and soaked them overnight, it is perfectly appropriate to use organic canned beans. Like other beans, these pearled gems are low in fat and high in fiber, iron, folate, and magnesium. They have lots of thiamine, which is great for brain power. This dish gets an added punch from tomatoes. At this time of year, tomatoes are plentiful and luscious. When I think of the tomato, I think of lycopene which has been studied for its antioxidant and anti-cancer properties. The addition of kale gives the dish an added boost of calcium, iron, lutein and vitamins A,C, and K.
White Beans and Tomatoes
2 cups cooked white beans
2-3 TBS olive oil
1/2 onion, chopped
2 garlic cloves, minced
1 sprig sage
4-6 ripe tomatoes, chopped
1 cup kale, cut
salt and pepper to taste
Heat the oil in a large pot. Add the onion and cook for 5 minutes. Add the garlic and saute for
another few minutes. Add the tomatoes, sprig of sage, cooked beans and simmer for 30 minutes. If the pot gets dry, add some water but let it cook down. Add the kale and cook for another 10 minutes. Season with salt and pepper. If you wish, you can add 1 tablespoon of balsamic vinegar just before serving.
Happy, healthy eating!

Barley Salad

Now that the weather has turned warm and sunny in the Northeast, I have started to think about using grains in salads. It is an easy way to use leftover grains, and it's so convenient to have an easy side dish ready to serve for lunch or dinner.I first tried the Mediterranean Barley Salad several summers ago when I became vegan. I make it from pearled barley, which cooks quicker than hulled barley. Hulled barley, however, is more nutritious, because it only has the outer hull removed. Pearled barley, on the other hand, has had the tough hull polished off and the outer bran layer removed. I like the pearled barley for salads because it is not as chewy as the hulled barley and it cooks up quicker. This recipe has many of the tasty classic Mediterranean components. If you are a cheese lover, then I would suggest adding some goat feta cheese to the salad. I often think of barley as a winter grain to be eaten in a hearty soup. Using this version of the grain, however, makes a great salad. It is cholesteral free and low fat. A half cup serving of barley has about 100 calories. Barley contains several vitamins and minerals, including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.This recipe comes from Jessica Porter's book The Hip Chick's Guide to Macrobiotics, a great book to have in your library if you are considering a macrobiotic diet and lifestyle. I've "tweaked" a few ingredients.
Mediterranean Barley Salad
Dressing Ingredients
2 TBS fresh lemon juice
1 TBS Dijon mustard
Pinch of sea salt
2 TBS sherry vinegar
1 minced shallot
1/4 cup olive oil
Salad Ingredients

5 cups water
2 cups pearled barley
1/2 tsp sea salt
2 bay leaves
2 tsp dried oregano
1/3 cup pitted, chopped Kalamata olives
1/3 cup drained capers
1/2 cup toasted pine nuts
1/4 cup finely chopped green onions
1/2 cup crumbled feta cheese (optional)

Combine all of the dressing ingredients and mix.Make the barley by bringing the water and salt to a boil. Add the barley and cover and simmer until tender--about 30 minutes for pearled barley. When it has cooled add the dressing and oregano. Right before serving add the remaining ingredients. Happy, healthy eating!

Garbanzo Bean Salad

At the market this week, I noticed fresh garbanzo beans. At first I walked right past them and then reconsidered and bought a bag. The beans are tucked away in a green pod and reminded me of peas and edamame. Most of the pods house one bean but there were many with two. The first thing I notice as I am shelling is the color of the chickpea--it is green and not beige like its dried cousin. It is a time-consuming job to shell these beans, but I find it quite meditative. I found some recipes that called for keeping the beans in the pod and eating them like edamame, but being the obsessive compulsive type I painstakingly took each bean out of its pod. They have a grassy taste--try eating one raw.For supper tonight, I have chosen to make a fresh spring salad from my loot of beans. After shelling the beans, I boil them in salted water, although they can also be steamed, until they are tender. With the leftover brown rice that I have from yesterday's lunch I will combine the garbanzo beans with the rice for a heartier salad. The fresh garbanzo beans that are found in our markets are grown in Mexico. They are a great source of energy and provide iron,protein and fiber in our diet.

Fresh Garbanzo Bean Salad

2 cups fresh garbanzo beans

1/2 red onion, finely diced

1 garlic clove, finely diced

1/2 orange pepper, diced

1/2 cup chopped parsley

Juice from one large lemon

1/4 cup olive oil (use less if desired)

salt and pepper to taste

Cook the fresh chickpeas in salted boiling water for 15 minutes until tender. Drain and cool.Make the salad dressing by combining the lemon juice, garlic, salt and pepper with the olive oil. Add the onion, orange pepper, parsley, and beans. Combine. Let sit so that the flavors can meld together. Add additional salt and pepper if necessary. A refreshing salad.

Happy, healthy eating!

Lentil Salad

Lentils, a member of the legume family, have virtually no fat and help to lower our cholesterol levels. They are, like other legumes and beans, rich in dietary fiber. Because the lentil has significant amounts of folate and magnesium, they are beneficial to our heart and cardiovascular system. Studies have shown that lentils can help balance blood sugar levels. Because lentils are high iron content, they can also increase our energy levels.

There are many varieties of lentils. Some are larger than others and come in many colors. I like to use the french variety called lentilles du Puy which are firmer and hold their shape-- making them perfect for a salad. I always have a variety of lentils in my cupboard because they store well and last for about a year.
Lentils are easy to prepare and do not need to be soaked. Before cooking I check them for small stones or debris and then wash them under cool running water. I add one cup of lentils to three cups of boiling water to which I have added a bay leaf. When the water returns to a boil I lower the heat to a simmer and cook for 30 minutes or until tender. Towards the end of the cooking process I usually add some salt to the lentils. I prefer to add the lentils to boiling water since they are easier to digest than those that are brought to a boil with the water.

Lentil Salad Recipe
1 cup cooked lentils
1 carrot, diced or julienned
6 small cherry tomatoes, halved
1 scallion, sliced
1/2 small red onion, diced
2 TBS sherry vinegar
1/4 cup olive oil
1/4 tsp dijon mustard
1 small shallot, diced
salt
pepper

Make the vinagrette by whisking the vinegar, oil, mustard, shallot, salt and pepper together.
Add the carrot, scallion, onion, and tomatoes to the cooked lentils. Pour the dressing over the lentils and mix together. Enjoy.
Happy, healthy eating.

How I Eat

When I sit down to plan a meal I think about the colors in a rainbow and choose foods that mirror those colors. I know when my plate is covered with colorful vegetables I am ingesting lots of nutrients and healthy foods.

There are a lot of benefits to eating a plant and grain based diet -- among them losing weight and being healthy. When I began eating this way, I needed to throw out a lot of preconceived notions about healthy eating and dieting. None of the old diets fit anymore, and now I had to reprogram my way of thinking about food and health. The way I eat is based on grains. Beautiful, whole grains are the foundation of my diet. I had always thought that grains were fattening, but I learned that whole grains, when cooked correctly, will not only make me healthy, but will also allow me to reach a comfortable weight. However, grains alone are not a balanced diet. I added vegetables, and lots of them —all kinds of vegetables, cooked in a multitude of ways. I have never met anyone who got fat or sick from eating vegetables. I made my vegetables into soups, I sautéed, stir-fried, blanched, deep fried, baked, broiled and even ate them raw. I added beans, tofu, or tempeh at least once a day, and I have discovered that there are foods in this world that I had never heard of. Because fruit contains a lot of natural sugar, I try not to eat more than a serving a day. I have eliminated refined sugars from my diet, but that doesn’t mean that I don’t eat dessert. There are lots of desserts that can be made with brown rice syrup, barley malt, and maple syrup. I bake delicious cookies, cakes, and a chocolate mousse (to die for) that I eat several times a week.I don’t eat meat, and I occasionally eat fish. To make up for missing nutrients, I take vitamin B12 supplements. I also eat sea vegetables to get additional minerals. I always add good quality sea salt and oil to my cooking. Eating wisely can have multiple benefits. You look better, feel better and live a healthier life.So, happy and healthy eating!