eat.to.glow

cooking challenge week 3: whole wheat and millet banana bread

2012-01-23T17:01:00.000-08:00

The third recipe of my New Year's Cooking Challenge was inspired my good friend Angela Hurley, a fellow lover of all things food and nutrition. She brought some whole wheat banana muffins to share at our bi-weekly small group for our church group, St. Paul's Outreach, and it was love on first bite. On top of the normal yummy-ness you can expect from banana muffins, these had an extra surprise: they were crunchy! I know you're wondering why you would want something crunchy in your muffins, but trust me, you do. The crunch in Angela's muffins came from the addition of millet, a nutrient-rich little grain/seed that is the main staple in the diets of many of the world's citizens (my roommate Joe subsisted on them for two months while studying in Senegal). The recipe Ang sent me (by Joy the Baker) was actually for bread, so that's what I decided to make. I made two loaves, one with chocolate chips (for Joe, who insists that no baked good is complete without chocolate) and one without. They turned out flawlessly, super-moist and with the perfect amount of sweetness. I highly recommend you try this recipe!

Whole Wheat and Millet Banana Bread
by Joy the Baker

Ingredients
- 1/2 cup (1 stick) unsalted butter, melted and cooled slightly
- 1/2 cup canola or vegetable oil
- 1 cup light brown sugar, packed
- 1/2 cup granulated sugar
- 4 large eggs (I used a flaxseed substitute, 4 Tbsp flaxseed meal + 12 Tbsp water)
- 2 teaspoons pure vanilla extract
- 3/4 cup buttermilk
- 4 medium bananas, mashed
- 1 1/2 cups whole wheat flour
- 1 1/2 cups all-purpose flour
- 1 teaspoon salt
- 2 teaspoons baking soda
- 1 teaspoon ground cinnamon
- 1/2 cup raw millet, rinsed

Instructions
1. Place a rack in the center of the oven and preheat oven to 350 degrees F. Grease and flour two 8×4 inch loaf pans and set aside (I actually needed slightly larger pans).

2. In a medium bowl, whisk together butter, oil, sugars, and eggs. Beat until thoroughly incorporated. Whisk in the vanilla, buttermilk, and mashed bananas. Set aside.

3. In a large bowl, whisk together flours, salt, baking soda, and cinnamon. Stir in millet. Create a well in the center of the dry ingredients. Carefully pour the wet ingredients over the dry ingredients. Use a spatula to fold the batter together.

4. Divide the batter between the two prepared baking pans. Bake for about 1 hour, or until a skewer inserted into the center of the bread comes out clean. Remove from oven and allow to cool in the pan for 15 minutes before inverting onto a wire rack to cool completely. Banana bread will last, well wrapped at room temperature, for up to five days.

cooking challenge week 2: sweet potato and lentil curry

2012-01-18T09:40:00.000-08:00

Sweet potatoes, lentils, and curry. Seems like a recipe for success, yes? My second adventure in cooking new things was mostly a success, but there were a few mishaps again. Oh well, you can't learn if you don't make a few mistakes, right? Although in this case I'm not exactly sure what went wrong, so maybe that doesn't actually apply here...

For my second week I decided to cook Sweet Potato and Lentil Curry, based on a recipe I found on Food.com. I made a few modifications, which I designate in parentheses with the original recipe below.

Sweet Potato and Lentil Curry

Ingredients

- 2 Tbsp medium curry paste (I used powder but mixed it with some oil)

- 3/4 cup red lentil (I used brown lentils)

- 2 bay leaves (I omitted)

- 1 onion finely chopped

- 1 pound sweet potatoes, cubed

- 1 Tbsp fresh ginger, grated (I just used ground ginger)

- 2.5 cups chicken stock, made with stock cubes

- 4 cups cooked brown rice

- 1/4 cup coriander leaves ( I substituted about a tsp of thyme)

- salt and black pepper, to taste

Preparation

1. Heat a medium saucepan and add the curry paste. Cook, while stirring, for 1 minute or until fragrant. Add the lentils, bay leaves, onion, and sweet potato, ginger and chicken stock. Bring to the boil and reduce the heat to low. Cook until the sweet potato is cooked. Season with salt and black pepper.

2. Place the cooked rice on 4 serving plates, spoon over the curry and scatter with coriander leaves.

---

Overall I really enjoyed this dish, but there were a few glitches that kept it from being perfect. The recipe didn't specify whether the lentils should be pre-cooked or not, so I just added them dry. Despite my hopes that it wouldn't be too much of a problem, the sweet potatoes got done way before the lentils did. Afterwards, though, I think I might know why. The directions says to heat to boiling than reduce to low. Well, I forgot the low part. Nonetheless, though, I'm not sure how the lentils could be cooked to completion without overcooking the sweet potatoes. Another issue was a lack of flavor. It was fine, but I think I should have done more to substitute for the coriander, possibly by (a) either actually buying coriander or (b) using more thyme. Despite these mistakes, this is a great, easy-to-make dish. I highly recommend it!

cooking challenge week 1: squash and flax soup

2012-01-08T15:00:00.000-08:00

Not the prettiest picture, I know. Honestly, it just wasn't the prettiest soup.

For the first week of my 2012 cooking challenge I decided to combine two of my favorite things in the world: squash and soup. While I adore squash and eat it every chance I get, I am ashamed to say that I have never actually cooked with squash myself. I found the recipe for Squash and Flax Soup while leafing through a fantastic cookbook my grandma gave me: The Eat-Clean Diet Cookbook by Tosca Reno (see bottom of post for more info). I liked this recipe because it combined the normal soup staples (onions, garlic, carrots) with some not-so-standard ingredients (sprouts, flax seed, sunflower seeds). It seemed like a good balance between old and new. And super healthy, of course. Shopping for the ingredients and cooking this soup was a blast and affirmed that this is a great New Year's resolution. Unfortunately, however, the final result was not so pleasant. Not because it was a bad recipe, but because of a (embarassing) flaw in my judgement. So I bought a package of sprouts that, when I eyeballed it, looked to be just a little more than a cup. And since I didn't want any of the sprouts to go to waste, I just dumped them all in. After tasting my soup, however, I seriously regretted this decision. I grabbed the container and a measuring cup and realized that I had probably put around 2 cups of sprouts in. And I could taste it. The soup tasted very, well, sprouty! It tasted green when I wanted to taste the orange of the squash and the carrots! It's not horrible, but unfortunately I'm not looking forward to eating it again for dinner tonight. Moral of the story: improvisation with a new recipe should be undertaken only because you think something will taste better, not just because you want to get rid of something. Because you might end up ruining your whole dish, which is a much bigger waste.

If after this story you still are interested in making this soup, I've included the original recipe below, with my modifications in parentheses. I would err on the low side with the sprouts; maybe just a half a cup would add a nice hint of green to your soup without completely overpowering it, like my 2 or so cups did. : (

Squash and Flax Soup

All the ingredients, minus the squash, which was already in the oven.

Ingredients

- 2 Tbsp flax seed, soaked (I use 2 Tbsp flax seed meal, which didn't need to be soaked)

- 1/4 cup sunflower seeds, soaked (I used dehulled kernels instead of the whole seed)

- 1.5 Tbsp extra virgin olive oil

- 1 medium yellow onion, chopped

- 2 cloves garlic, passed through a garlic press

- 2 ribs celery, trimmed and chopped (I don't like celery, so instead increased the number of carrots)

Scooping out the seeds
(which I saved and
am about to roast).

-2 large carrots, peeled and chopped (I used 5 carrots to account for the missing celery)

-1 medium butternut squash, cooked

- 4 cups low sodium vegetable stock or water (I used water)

-1 cup sprouts, use your favorite (I used daikon radish sprouts and put in way too much...don't do that)

- 2 Tbsp organic apple cider vinegar (I used red wine vinegar)

- 1 tsp dried crumbled basil

- 1 tsp dried crumbled oregano

- Sea salt and black pepper, to taste

Sauteeing the veggies.

Preparation
1. Soak the flax seed in one bowl of water and the sunflower seed in another bowl of water for 1 hour.
2. Heat olive oil in a medium skillet over medium high heat. Saute onions, garlic, celery and carrot until onions become soft.
3. Scoop flesh out of cooked squash into a large saucepan or Dutch oven. Add cooked onion, celery, garlic, and carrot. Add 4 cups liquid and set over medium heat. Bring to a gentle boil. Puree these ingredients right in the pan with a hand blend. Blend until smooth. Remove from heat. Add all remaining ingredients including the soaked seeds, puree until smooth. Add sea salt and freshground black pepper. If the soup is still too thick add some water and puree again. Serve immediately.

Don't heat over high heat, as doing so would destroy the vauable and volatile nutrients in the flax and sunflower seeds. If you reheat it, do so over a gentle, slow heat. Serves 8.

Source: The Eat-Clean Diet Cookbook by Tosca Reno

detoxing the right way

2012-01-04T16:17:00.000-08:00

Photo by Michelle Shefveland

As the holidays end and the new year begins, the popularity of "detox diets" increases dramatically. The idea of cleansing our GI tracts, clearing out all the junk and eliminating toxins, is certainly very appealing. Most detox diets promise energy rejuvenation, glowing skin, and weight loss. Who wouldn't want those things? I absolutely believe that good food and exercise play an important role in these things; just look at the name of my blog! But the key word here is "food." Detoxing usually tells you to eat only one thing or nothing at all! It only takes a little common sense to see the flaw in this logic; your body needs carbs, fats, protein, vitamins and minerals to survive and thrive. Depriving it of its means of fuel, functioning, and healing is far from the recipe for health.

That being said, I'm far from against the concept of "detoxing." Taking a period of time to be extra-intentional about what you're putting into your body is a great idea! The right way to "detox," then, is two-fold: eat only whole, unprocessed foods and drink lots of water and green tea. I found a great article that outlines a more detailed detox plan by Women's Health contributor Keri Glassman for you to follow that takes both of these into account. Good luck!

Detox the natural way for extreme results

(P.S. A detox is also a great time to try some new recipes! See my New Year's Resolution cooking challenge for some more inspiration!)

2012: the year you (and i) learned to cook

2011-12-28T17:25:00.000-08:00

Hello, friends! It's been a long time since I've posted, but that's about to change, as one of my New Year's resolutions is to start blogging again. And, as University of Maryland psychiatrists say, one of the keys to being successful past January 5th is to "share your goals with friends," as they hold you accountable. So I figured the best motivation would be to share this goal with all my readers! But then I went a step further and thought, why not make a resolution that ALL of us can share and hold each other accountable to! Hence was born the inspiration for my second resolution and hopefully one you will adopt as well:

It is my goal to learn how to cook this year. Sure, I can already "cook" in the sense that I can follow most recipes, make a few tweaks if need be, and make something tasty as a result. But I still don't feel like I can say that I truly know how to cook. Why? Because I always cook the same things. I stick to what I know works, what I can do, what I know will taste good because I've already made it. My pantry and fridge have held the same things in them all semester: beans, rice, pasta, pasta sauce, olive oil, soy milk, salsa, tortilla chips, cheese, bread, frozen pizza, butter, flour, sugar, an occasional package of ground beef or chicken, and the typical herbs and spices. I can eat well and pretty healthfully with different combinations of these ingredients, of course. But I also have an ARSENAL of cookbooks and a passion for trying new foods, both of which have been neglected over the busy fall semester. And my guess is that many of you feel similarly. So here's my plan: let's "learn to cook" together! Let's try new things, share stories and recipes, and encourage each other to make time for thinking more about our food than just the number of minutes it takes to microwave it or the vitamins and minerals it can provide. Trying new recipes is a great way to learn about (and appreciate) other cultures, improve the variety and quality of your diet, and spend time with family and friends (or have some fun alone-time if that's what you need).

Now, being the goal-making nerd that I am, want to make sure we do this right. Therefore I went ahead and made myself a "SMART" (Specific, Measurable, Attainable, Relevant, Timely) goal to help me make sure I stick to this resolution. So here goes:

2012 Cooking Goal: I will try a new recipe, with at at least one new ingredient, once every week, from January 1 until the end of spring semester (January 1 - May 15). I will then share my recipe on my blog. This should amount to 20 new recipes (and blog posts)!

But here's the thing: this will be WAY more fun if you join in! I'd love for you to share your own cooking resolutions here and then, as I post my recipes each week, for you to share your recipes and cooking stories as well. The social aspects of cooking and eating can be just as important as the nutrients in the food, so let's share our experiences with each other here!

Now if you need a little more motivation than just improving your cooking skills and trying new things, here are a few more reasons to make "learning to cook" one of your New Year's resolutions:

1. Save money: Cooking at home costs less than eating out!
2. Save time: Make big batches and use the leftovers throughout the week.
3. Be healthier: Cooking from scratch is way healthier than relying on preservative-packed frozen or canned meals and ingredients. And trying new things adds more variety to your diet, ensuring that you're getting all the vitamins and minerals you need!
4. De-stress: Many people find cooking a great way to de-stress. Put on some soothing music and put all of your stress into beating those eggs!

If you're on board, comment here! Your goal doesn't have to look anything like mine. For example, you might be more interested in "spicing up" your standard recipes rather than finding new ones, or maybe your goal is to cook and eat more meals with family and friends. Another variation you might find fun is cooking a recipe from a different ethnic cuisine each week. Whatever your cooking goal is, share it below!

buon giorno, firenze!

2011-05-19T14:08:00.000-07:00

Course 2 of our 4-course lunch today: Pasta alla Bolognese.

I am ending my second day here in Florence, Italy, and feel like I am living in a fairy tale. I am with a group of 24 other students on a May seminar called “Sustainable Food Systems of Italy.” Yep, I’m pretty sure this trip was made for me. Food, sustainability, and Italy. Three of my passions all in one! I am going to try to blog daily while I am here, minus the weekends when I’m traveling away from Firenze (that’s “Florence” in Italian). But forgive me if I don’t, I want to do everything I possibly can when I’m here, which should mean minimal time on the internet!

Quick recap of what I’ve done so far:

Days 1-2: Crossing the Ocean

1. I left Minneapolis for Atlanta at 11:30 AM on Tuesday, May 17. Thanks for driving me to the airport, Dad!

2. After a short layover in Atlanta, we took off on our 9-hour flight to Rome. I did not sleep one minute on the plane. I did, however, watch three movies. This was my first international flight, so I was a bit overly excited about the awesome perk of having my own personal movie screen (In case you’re curious, I watched Country Star, Convicted, and The Tourist. All quality.)

3. We landed in Roma at 8:15 AM local time (1:15 AM Central-Standard time). Hopped on a coach bus and drove through the beautiful countryside for the four-hour trip to Firenze.

4. Got to Florence a little after 1 PM, met two of the staff people from the ACCENT Center, our study abroad program facilitator, and hopped in taxis to head to our apartments.

5. My roommates (Megan, Jaime, and Molly) and I live in a lovely apartment at 4 Via Guicciardini, which is only a block away from the River Arno and the Ponte Vecchio. The Ponte Vecchio (which directly translates to “old bridge”) is one of the most recognizable landmarks in Firenze. It was built in 1345 and is unique in that it is lined with shops on both sides, most whichsell jewelry or art.

6. After settling in, the four of us ventured out for dinner, wandering until we decided on OK Bar, a little coffee/gelato/pastry/lunch/dinner place. We ordered a liter of vino bianco (white wine) to share and I chose spaghetti alla pomarola (spaghetti with tomato sauce). I thought I should start my Italian gastronomic tour with one of the foundations of Italian cooking. And it was wonderful. We then bought gelato at Perche No (Why Not?); I had coffee crunch and pistachio. Delicioso!

7. On our evening excursion we crossed paths with the cast of Jersey Shore (they’re filming in Firenze) no less than three times. I’ve never watched the show, but members of our program were talking about it all the way across the ocean, so we had to stop and gawk.

8. Having not slept for 37 hours (minus an hour or two on the bus to Firenze), I completely crashed as soon as we got home.

My first glass of red wine in Italia. Bravissimo!

Day 3: Exploring Florence

We started our day by meeting our group at the Duomo (the main cathedral in Florence; gigantic and gorgeous) and then walking to the ACCENT Center for our orientation. I had envisioned a plain white office-like space, but no: our classrooms are in a Renaissance building, complete with portraits of the original family members. During a break from our orientation I had my first Italian cappuccino and panino (made with fresh mozzarella and tomatoes). After we went on a walking tour that went through all the practicals of living in Florence, like buying groceries and using the train, we went out for a lunch with our entire group, a four-course meal that was covered in our program. Except for the bicchiere di vino casa (glass of house wine) that many of us chose to accompany our meal. We had the following four traditional courses:

Antipasti = Appetizer. We were served thin slices of salami embedded with fennel. And pane (bread) of course.

Primi = Pasta. Bolognese.

Contorni = Meat/Main Course. A funky chicken and potato dish in a rich cream/potato sauce. This was a lot richer than traditional Tuscan contorni, which is usually just lightly seasoned meat with a side of vegetables. And much too much meat after having a meat-rich primi. But still fantastico, of course.

Dolci = Dessert. We had panna cotta with raspberry jam.

Lunch was over two hours long, and so much food! If you know me you know how strongly averse I am to waste, but I could not finish even half of the cotorni. Before we left, though, our waiter took us downstairs into what was the Firenze Amphitheater over 2000 years ago. So cool. After our very long lunch, we went to the apartment, where I again crashed. Later we went back to the train station (Santa Maria Novella) to purchase our tickets to Roma, buy a few groceries, and get our daily gelato (caffe and vanilla this time). Winding down now, getting ready for class tomorrow morning (olive oil tasting and a guest speaker from Slow Food) and our trip to Roma. Buona notte, amici!

Fun Fact: I’m drinking juice box of vino bianco right now. Oh, Italia.

very pinteresting.

2011-04-11T16:15:00.000-07:00

Screen shot of my "things i want to cook" pinboard. Pinterest.com.

I've always been bookmark-happy; I keep a couple-dozen folders in my "Favorites" tab and am continually adding new things to read, do, and see to these folders. There's just one problem: I almost never actually return to those bookmarks. It's as if the fact that they have been filed away means I no longer have to remember them. I don't need to tell you how that completely defeats the purpose of bookmarking in the first place.
But thanks to an incredibly innovative new website called Pinterest, my poor bookmarks no longer need to be shoved into a dark corner of my hard drive. Pinterest is the 21st-century version of the fetish of clipping out pictures from magazine and pinning them onto a corkboard. Except instead of being limited to magazine pictures, Pinterest lets you pin any image from the entire Internet. And rather than having only a finite amount of corkboard, your Pinterest pinboards can be of any size and you can make as many boards with as many themes as your heart desires. I am absolutely addicted.

One of the coolest uses I've discovered for Pinterest is the ability to create a visual "to cook" list. My "things i want to cook" pinboard is currently made up of 175 beautiful photos of delectable concoctions that I plan on trying to recreate this summer when I move into my first apartment. The beauty of this board is that, to retrieve a recipe for a dish all I have to do is click on the picture and I am immediately transported to the original site where the photo was pinned from.

Pinterest.com

No matter how mouth-watering a recipe may seem, it is too easy to forget about it once it becomes one of many links in a bookmark folder hidden from view. Actually being able to see the rich colors and textures of the final product of this recipe, however, makes it almost impossible NOT to add the ingredients to your next grocery list. So if you want to get inspired, join Pinterest! But be warned: you will become an addict. Do with this information what you must.

P.S. Pinterest is still in Beta mode so requires a personal invitation from a current member. If you'd like to join Pinterest, just leave a comment or shoot me an email and I'll send you an invite!

flax: ancient superfood.

2011-01-03T11:06:00.000-08:00

Photo Credit: Michelle Shefveland

Nutrition legislation is a relatively new phenomenon; the U.S. Department of Agriculture wasn't established until 1862, the Food and Drugs Act wasn't passed until 1906, the first food standards weren't passed until 1939, and the National School Lunch Program wasn't instituted until 1946 (Fooducate.com). Oh wait, that's if you don't count King Charlemagne, ruler of the Franks and the Romans from 768-814. That's right, Charlemagne (as advised by Hippocrates) believed that flax seed was so essential to health that he passed laws requiring his subjects to consume a mandated amount each year. While we don't encourage every ancient health practice (I think bloodletting has been abandoned by most physicians), current research strongly backs up this 1200 year old law.

Both ground flax seeds and their oil are used for their health benefits; flax's biggest claim to fame is its high content of omega-3 fatty acids, but its also very high in soluble fiber and lignans (lignans are a type of insoluble fiber that are also antioxidants). Adding flax to muffins, breads, cookies, and even smoothies and soups is a super-easy way to boost nutrition. One of my newest favorite whole wheat treats to bake are Pumpkin Flax Muffins, which I adapted from a recipe at NaturalHealthyConcepts.com. They make a great breakfast-on-the-go or afternoon snack.

Pumpkin Flax Muffins
- 2 cups whole wheat flour
- 1/4 cup white flour
- 1/2 cup flax seed meal
- 3/4 cup brown sugar
- 1 tablespoon baking powder
- 1 teaspoon baking soda
- 2 teaspoons cinnamon
- 1 1/2 teaspoons ginger
- 1 teaspoon sea salt
- 1 1/4 cup pureed pumpkin
- 3/4 cup plain yogurt
- 1/3 cup milk
- 1/4 cup olive oil
- 2 eggs, beaten
- 1 tsp vanilla

Instructions
1. Combine first nine ingredients in a medium bowl, and make a well in the center.
2. Combine next six ingredients, add to flour mixture, and stir until just moist.
3. Spray muffin tin with cooking spray and spoon in batter.
4. Bake at 375 degrees for 15-18 minutes. Makes between 18 and 24 muffins.

baked oatmeal bliss.

2010-12-27T13:28:00.001-08:00

photo credit: michelle shefveland

I am an oatmeal addict, but had never tried baked oatmeal until I attended a retreat at the Oak Forest Center in Frederic, Wisconsin, where they served us raspberry baked oatmeal for breakfast. I think I had three servings. And if I hadn't needed to share it with the other seventy people in attendance, I definitely wouldn't have stopped at three.

So what exactly is "baked" oatmeal? Well, traditional oatmeal is "porridge-style," which is made by combining water or milk with dry oats and cooking it either in the microwave or on the stove. Baked oatmeal, on the other hand, is made in the oven and usually in family-size quantities. The consistency, while always variable based on the amount of liquid and baking time, is usually drier and less, well, porridge-y than porridge oatmeal. It is a fancier dish, lending itself to special occasions like Sunday brunch in a way that porridge oatmeal would be out-of-place. And there are a hundreds of ways to make your baked oatmeal perfect for yourself and your family; throw in your favorite nuts, fruits, spices, jam, or whatever you happen to have on hand to make it all your own.

While at home for Thanksgiving I did just that, finding and making a recipe that combined my favorite things: pumpkins, walnuts, apples, and cranberries. It was like dessert, only it was wholesome as well as delicious! The recipe I used was from My Kitchen Addiction, although I made a few adaptations, such as omitting the wheat germ (just because I didn't have any at the time; wheat germ is a great way to add nutrients and flavor) and increasing the pumpkin. My family devoured it. Home again for Christmas, I will surely be trying another twist on baked oatmeal from the recipes below. Let me know if you do too!

baked oatmeal recipes
Pumpkin Cranberry Apple Baked Oatmeal from My Kitchen Addiction
Chocolate Raspberry Almond Baked Oatmeal from The Ungourmet
Amish Baked Oatmeal from Food.com
Banana Baked Oatmeal from Kath Eats Real Food
Applesauce Raisin Baked Oatmeal from MyRecipes

easy ways to cook like a chef in your own kitchen

2010-08-20T07:27:00.000-07:00

As a future dietitian, I belong to the American Dietetic Association. This "Tip of the Day" popped up on my Facebook news feed, and I had to share it with you! Very simple ways to turn your ho-hum dinner into something you might savor at a nice restaurant. And into a healthier meal as well, of course. :-)

Culinary Ideas that Work at Home from the American Dietetic Association

1. Poach fish, poultry or meat in flavorful broth, rather than cooking them in oil. Poach fruit in juice, rather than cooking in sugary syrup.
2. Intensify flavors with high-heat cooking, such as pan-searing, grilling or broiling to brown meat and seal in juices.
3. Add fuller flavors with more whole grains, including brown rice, amaranth and quinoa as well as wild rice.
4. Serve bean purees or olive tapenade instead of butter or margarine as table condiments.
5. Add nuts like hazelnuts, almonds and pecans to recipes. Just a few nuts pack big flavor and nutrition.
6. Use big, bold flavor ingredients in small amounts, such as feta cheese, pomegranate seeds, chipotle pepper or cilantro.

Photo Credit: Mike McCune (get the recipe for these grilled peaches here too!)

easy veggie stir-fry

2010-08-19T14:42:00.000-07:00

After my sister's grad party we had lots of fresh veggies left over (as in pounds of broccoli and baby carrots), so one night we decided to whip up a quick stir-fry for dinner. Super fast, super healthy, and SUPER yummy. Here's all it takes:
1. Get some organic brown rice cooking (1/2 cup dry per serving) on the stove. It takes about 30-40 minutes, but as long as you plan ahead the time isn't a problem. A lot of people actually cook up big batches of brown rice at a time and refrigerate for use throughout the week. Major time saver.
2. Microwave as many vegetables as you'd like in about half an inch of water. Make sure the container you're using is covered; it should take about 5 minutes, or until the veggies are soft.
3. Heat up about a half a tablespoon of olive oil and your favorite teriyaki sauce (to taste; we used about 1/4 cup for two or three cups of veggies) in a wok or large skillet.
4. Add cooked veggies, stirring as all the flavors simmer together.
5. Slice up some almonds and throw those in there too.
6. Eat and enjoy!

Photo Credit: avlxyz
(Somehow we lost the pictures we took of the stirfry, so I had to use one from Flickr's Creative Commons. Will take a photo next time I make this, though!)

green goal monday: say no to junk

2010-08-16T20:39:00.000-07:00

While the age of technology has certainly caused more damage to our environment than good, it has also provided us with some opportunities to decrease our impact on the earth in a positive way. One advantage of technology (namely, the Internet) is the elimination of the need for paper in many situations where your computer can complete the task.

Green Goal No.3: Say "No" to Junk

Ideas from The Green Book, by Elizabeth Rogers and Thomas M. Kostigen

1. Call to stop phone book delivery to your house: If you're one of the many people turning to Dex.com rather than sifting through your giant Dex phone book for the pizza place's number, then please opt-out to have them no longer come to your house. Phone books take a huge toll on trees and landfills. According to The Green Book (see left), "phone books make up almost ten percent of waste at dump sites." Ouch. Check to see which books you currently receive, then find their number below and call to opt-out. You can also fill out this online form to stop receiving the Yellow Pages and White Pages.
AT&T/YellowPages:
1.800.792.265
Dex:
1.877.243.8339
Yellow Book:
1.800.373.3280 or 1.800.373.2324
And once you've done that, make sure you recycle any existing phone books you aren't using.

2. Switch to paperless bills and statements: It's usually as easy as one click of your mouse. Choose to check your credit card and bank statements as well as your bills online instead of through the mail. That paper really adds up.

3. Get off junk-mailing lists: This one makes you, your mailman/woman, and Mother Earth all much happier. Here are two websites that can put your name on the "Do Not Mail" lists for many companies and will significantly reduce the junk mail you receive.

Mail Preference Service

Opt-Out Prescreen

Source: HuffingtonPost.com
Photo Credit: Alan Levine

green goal monday: conscious cooking

2010-08-09T19:55:00.000-07:00

One of my favorite things about this quest towards sustainable eating is getting to experiment with new recipes, from grilled zucchini to black bean brownies. Making your own food is less taxing on the earth, there's no question there. Staying at home for breakfast, lunch, or dinner eliminates the gas you'd need to drive to a restaurant, ensures that you can save your leftovers for later and compost any scraps, allows you to choose sustainably-grown ingredients, and means you can use reusable dishes, cutlery, and napkins rather than the disposable kinds that end up in landfills. And the list goes on.

But cooking and baking at home isn't a free pass for not being conscious of the waste that you do create in the process. Ovens, stoves, dishwashers, and microwaves all use energy and supplies like paper towels and napkins still get thrown in the trash, just like at a restaurant. Being aware of these impacts can be just as important to a meal as the actual ingredients. So my Green Goal for this week is to become a more conscious cook. Here are the two simple actions I am going to begin making into habits today. I encourage you to try them out as well!

Green Goal No.2: Conscious Cooking

Ideas from The Green Book, by Elizabeth Rogers and Thomas M. Kostigen

1. Reduce oven and stove time: Don't worry about preheating items that will be cooking for more than an hour in the oven. And if you're making baked goods limit preheating time to ten minutes. Then towards the end of your cooking time (this applies to both ovens and stovetops) turn off the heat several minutes before the food is finished cooking; there should be plenty of heat left to finish things off(I've baked a whole pan of cookies after turning off the oven!). This is not only easier on the environment but on your energy bill as well.

2. Choose reusable towels and napkins: Use cloth napkins instead of paper, and you'll save landfill space as well as money over the long run. Find some handmade napkins on Etsy and support starving artists while you're at it. As far as towels go, use paper only when absolutely necessary. Get in the habit of asking yourself, before you grab a paper towel, if a cloth towel couldn't do the job just as well.

Photo Credit: Steven Depolo

maximum value.

2010-08-08T16:53:00.000-07:00

So my boyfriend, Erik, and I have this running joke about getting "maximum value" out of everything. One good example of this is buying the largest coffee drink size and saving half of it for later (sometimes there's only a 75 cent difference between the small and large sizes!). This poor-college-student mentality has spilled over from just financial concerns into other areas of our lives as well, such as (no surprise) nutrition and health. This is no new idea, of course; our bodies are programmed to crave calorie-dense foods so that we fill up on as many calories as possible, in preparation for famine. Today however, many of us never face such a time and those genes end up up hurting us much more than helping. Another term being thrown around lately is "nutrient-density." This refers to getting the maximum vitamins, minerals, and fiber for minimum calories. This is a much more relevant concept in a world where obesity rates are sharply increasing.

But nutrient-density is still not what I'm getting at. When I'm thinking about getting "maximum value" out of my food, I'm talking about helping my body absorb as many of the nutrients in the food as possible. Many people don't realize that just because a box of Total cereal says it provides you with 100 percent of your daily needs of 12 vitamins and minerals doesn't mean your body is able to take up all of those nutrients; some of them pass right through. Vitamins A, D, E and K are fat-soluble, which means that they need to be eaten with fat in order to be absorbed into the bloodstream. Makes you think twice about pouring fat-free milk into your cereal, doesn't it?

You don't need to be a dietitian to have a good understanding of how to eat to maximize the value of your meals (aka absorb as many vitamins and minerals as possible). Just a few simple steps can make a difference:
1. Eat at least a little fat with every meal and snack. Go ahead and use full-fat ranch or guacamole for your veggies, enjoy your baked potatoes with some real butter, cook with olive oil, and feel good about eating your strawberries with cream. Same goes if you take a multi-vitamin; take it with a meal or a fatty snack like cheese or nuts.
2. Add liberal amounts of fresh garlic and onions to your rice and bean dishes. Find out why here.
3. Combine calcium and Vitamin D. This is a tricky one, since Vitamin D is not easily found in foods. One easy way to solve this is to buy dairy or soy products fortified with Vitamin D. The few foods that are pretty rich in Vitamin D include sardines, tuna, and salmon (aka fatty fish). Pure cod liver oil is also a great source.
4. Eat something citrus-y with iron-rich foods. Vitamin C goes a long way in aiding iron absorption. So get adventurous and make orange sauce for your next beef and rice dish and add chopped strawberries to your spinach salad. Use the Vitamin Wheel widget below to find other high-C foods.

Photo Credit: WordRidden

black bean brownies.

2010-08-07T16:07:00.000-07:00

You read that right: black bean brownies. I didn't believe it either, but when my sister Rachel's boyfriend Jake told me about them, I had to try them for myself. Jake told us his recipe was on NoMeatAthlete.com, so Rachel looked it up and whipped up a batch without hesitation. And the verdict? SO GOOD! They definitely had a different taste then normal brownies, but it definitely wasn't a taste of black beans. It was just a richer chocolate, I think. And they were so moist! The black beans replace the butter and the eggs, so I thought they'd be dry, but I couldn't have been more wrong. I will definitely be adding these to my short list of favorite things to bake.

Not only is this a healthier recipe but its less expensive as well. Especially if you're buying organic butter and eggs. A can of generic black beans runs between 75 and 90 cents and a can of generic organic beans should be less than $1.50. Definitely a steal. Get the recipe here: Mocha Hazelnut Black Bean Brownies.

Photo Credit: Michelle Shefveland, CottageArts.net

green goal monday: glass over plastic

2010-08-02T09:35:00.000-07:00

If I've learned anything since I've started striving to live sustainably, it's that you have to appreciate the baby steps in order to stay sane. While big picture stuff is important, worrying about the magnitude of our wastefulness and disregard for the earth makes it hard to feel that your everyday actions can make a difference. But they can. Why? Because the fact is you that are not the only person trying to make a difference; millions are, and those millions are inspiring millions more to make baby steps that together add up to leaps and bounds.

I've decided that, in my effort to live as sustainably as possible, I'm going to make one baby step each week. That might seem slow, but by the end of a year I'll hopefully be doing 52 things in a more earth-conscious way than I was at the start of the year. And hopefully, through this blog, I'll inspire others to make these changes as well. My plan is to post my "green goal" for the week every Monday. Feel free to comment if you have any tips or insights!

Green Goal No.1: Glass Over Plastic

Idea from 1001 Ways to Save the Earth, by Joanna Yarrow

Buy food, beverages, and household products in glass containers over plastic whenever the opportunity. Why? Glass can be recycled into glass again, whereas plastic loses its integrity each time it's recycled, becoming weaker and weaker until it inevitably has to be thrown into a landfill. Glass is also free of harmful toxins found in plastics, such as BPA, which are harmful to your health. So this baby step's a double whammy; buy glass for your the earth's health as well as your own!

You can also up-cycle your glass bottles, jars, etc for useful things around the house. Some things I've done recently (with the help of my creative sister, of course): Decorated a glass tea bottle into a change jar, a cream soda bottle into a flower vase, and a few bottle caps into magnets. This is also a great money-saving tip as well: why buy it when you can make it yourself? Get some more ideas from these sites:

Uses for Recycled Glass Jars

New Uses for Old Glass Bottles

10 Charming Uses for Empty Glass Bottles

Amazing Bottle Art: How to Recycle Glass Bottles

Photo Credit: (UB) Sean R

article of the week, 7/24/10

2010-07-24T11:03:00.000-07:00

What: "Lawsuit over Deceptive Vitaminwater Claims to Proceed"

Who: Center for Science in the Public Interest

When: July 23, 2010

Why: While I don't agree with the FDA on all of its practices, I am pleased to see them "cracking down" on the food industry when it comes to deceptive health claims and other questionable labeling. This news report from CSPI announces that the FDA has received the go-ahead to continue on in their mission to reduce foods with misleading health claims; its target right now: Vitaminwater, a bottled beverage by Coca-Cola. I like this report in particular because it refers back to past court rulings to give you a better understanding of the recent history of this issue.
Read it here: www.cspinet.org
Learn more: Read about the FDA's current standards for health claims about food at fooducate.com.
Speak out: How do you feel about health claims on food packaging? Do you think that its manipulative and misleading or that companies have a right to promote their product as they choose? Share your thoughts by commenting below.

Photo Credit: Robert S. Donovan

give your favorite food a green makeover!

2010-07-21T16:02:00.000-07:00

Eating sustainably doesn't mean you have to give up your favorite sinful sweets or savory snacks. Usually just a few ingredient adjustments can make your comfort food comforting for your conscience as well your tummy. While modifying your favorite recipes may require some extra effort at first, you'll quickly get the hang of it. To help you get started, though, I'm inviting you to send me a recipe you'd like to give a green makeover. Post a comment that includes the recipe or a link to the recipe, and I'll post back with a new, more earth-friendly version. Don't be shy!

Photo Credit: rore

great deal: local d'lish in minneapolis

2010-07-20T12:11:00.000-07:00

If you're a Minnesota resident there's a great online deal today for Local D'Lish, a local and organic foods grocery store found in the Warehouse District of Minneapolis. Almost all of their products are made in Minnesota or the Midwest; Ann and Yuilin Yang, the owners, like to think of it as a "farmers market in retail format," which is great for Minnesota winters when outdoor farmers markets seem like a distant dream.

So what's the deal? A website called Crowd Cut is offering a $20 certificate to Local D'Lish for only $10. So basically you're getting $10 worth of free locally-produced groceries. The deal only lasts until midnight though, so if you're interested, don't wait!

Check out the deal here!
Learn more about Local D'Lish.
Join Local D'Lish's Facebook page.

Photo Credit: Andy Rob

article of the week, 7/16/10

2010-07-16T18:43:00.000-07:00

I found this great new Huffington Post article today titled "How Real People on Real Budgets Afford Organic," by Robyn O'Brien. It lists eight easy ways to integrate organic food into your daily diet without raising your daily grocery bill. Read it here!

play with your food.

2010-07-14T21:48:00.000-07:00

Chances are you've heard of the Food Network's hit show, Iron Chef. If not, though, I'll give you a quick rundown: Two professional chefs are given an ingredient, any ingredient, from Andouille sausage to zucchini, and are given an hour (with a team of assisting sous-chefs) to prepare a multi-course meal. The rule is that each dish must contain the theme ingredient. Their dishes are then scored by a panel of judges after which a winner is dramatically announced.

So what does Iron Chef have to do with your journey towards healthy, sustainable, and affordable eating? Well, it's a bit of a stretch, but keep reading and we'll get there.

One rainy weekend a couple of years ago my family decided to play-out our own version of Iron Chef. The chefs? My dad (Kris) and younger sister (Rachel). The ingredient? Apples. The judges? My mom, brother, and I. The winner? Rachel, by a hair. Our spontaneous new family activity was an instant success, and we've repeated it four or five times since, with my dad, sister, and I rotating as chefs. Sometimes my brother pretends to be the host of the "show" and has even videotaped us. And of course my mom needs to photograph the entire process as well as the finished dishes. Whether I'm a "chef" or a judge, my favorite part is always the presentation and tasting of the food. Each chef takes turns bringing in his or her finished products, one course at a time, giving each dish elaborate names and descriptions (parodying the TV show). Then the judges reciprocate with obnoxious critiques like "The soup was a potpourri of joyful flavors " or "This pie was the perfect blend of spring and summer. It tastes like June!" It's hilarious. And as far as the actual food is concerned, every time we get a little more creative and adventurous with our cooking, and every time the food gets even better.

Okay, so here's the point. In the midst of our busy lives it's easy to forget how the creation of a meal is more than the boiling of water and measuring out of spices, and more than the science behind the latest energy bars. Cooking is an event; cooking is an experience to be enjoyed, shared, and savored (literally). Playing "Iron Chef" reminds my family and I of this by pushing us out of our usual dinnertime routine. We buy unique ingredients, research culinary techniques and exotic recipes, and even put pains into the way asparagus is arranged on a plate.

While I wish we could make Iron Chef a weekly or even a monthly tradition in my house, the fact is that life is crazy, and most nights we're lucky to all sit down for ten minutes together to eat. But I think that makes our crazy cooking-nights that much more special.

How to host your own "Iron Chef" night:

1. Assemble at least four people, and ideally not more than eight. Two will be the competing chefs and the rest will act as judges.

2. Judges determine a "secret" ingredient. Anything goes, but we like to pick something that can be used in both main dishes as well as dessert.

3. Chefs are told the ingredient and given one hour to plan. We like to do three courses: appetizer, entree, and dessert, but you can change this up. Access to the Internet and cookbooks is essential, unless you're working with very experienced cooks.

4. Chefs are given one hour to shop for ingredients.

5. Chefs and judges agree on a prep/cooking time and begin. This will vary, depending on what sort of prep/cooking times the recipes require.

6. Chefs present their dishes for the judges. You can do this two ways: 1) The first chef can present their entire menu to the judges, followed by the second chef. 2) The chefs can take turns presenting their dishes course by course ("one-by-one, 'til you shout 'Enough! I'm done!' Sorry, couldn't resist. Beauty and Beast is one of my favorites). Judges should score as you go along. Official Iron Chef scoring is up to 10 points for taste, 5 points for originality, and 5 for presentation. But you can definitely put your own spin on scoring.

7. Judges tally the points and crown the new Iron Chef! Said-winner has bragging rights, at least until the next showdown.

mood food. PART II: supplements

2010-07-12T21:20:00.000-07:00

As promised, I'm following up my "Mood Food" post with some supplements that are suggested for rebalancing brain chemicals. Supplements are a great alternative for medication if you're not ready to go that route, or you don't feel your symptoms are severe enough to warrant a prescription drug. Here's a quick run-down of some recommended supplements and their descriptions.

Photo Credit: House of Sims

Brain-Balancing Supplements:
1. Fish Oil - You can add brain health to the extensive list of reasons to take a daily fish oil supplement. Studies on fish oil have observed the following in people who consumed increased amounts of omega-3 fatty acids: improved mood, concentration, learning, IQ, slowed aging process, and reduced symptoms of depression. Why? Because EPA and DHA (2 types of omega-3 fatty acids) are the "building blocks" of brain structure and function. And it just so happens that fish oil is extremely rich in omega-3's. Here's a guide on how to pick a good fish oil.
2. L-theanine - This is a compound found in green tea, and is the reason you feel less caffeine-jitters after drinking a cup of green tea than after a cup of coffee. If you suffer from anxiety or panic attacks, L-theanine supplements may help your mind stop spinning and give you a chance to relax and calm down in stressful situations. Read more about L-theanine at these two sites: LA Times and naturalmedicine.suite101.com.
3. Probiotics - While these are primarily utilized for promoting digestive health, their ability to reduce inflammation throughout the entire body includes the brain, and less inflammation can have a big impact. There is also a growing interest among the medical community about the link between gut health and brain health (called the gut-brain axis) that gives you another reason to take care of your gut. Learn how to choose a probiotic here.
4. Miscellaneous - There are many other supplements that have evidence of alleviating certain mood disorders. Some of these are 5-HTP, L-tyrosine, DL-phenylalanine, SAM-E, and GABA. Despite some encouraging evidence, none of these have enough clinical evidence for me to feel comfortable promoting them here. If you'd like to learn more about them however, check out the following sources:
1. This is Your Brain on Joy by Dr. Earl Henslin<p>&amp;amp;amp;lt;p&amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;iframe src="http://rcm.amazon.com/e/cm?t=eattoglow-20&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;o=1&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;p=8&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;l=bpl&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;asins=0142003646&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;fc1=000000&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;IS2=1&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt1=_blank&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;m=amazon&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lc1=0074FF&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;bc1=000000&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;bg1=FFFFFF&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;f=ifr" style="padding-top: 5px; width: 131px; height: 245px; padding-right: 10px;" marginwidth="0" marginheight="0" align="left" scrolling="no" frameborder="0"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;lt;/p&amp;amp;amp;gt;</p>
2. The Mood Cure by Julia Ross
3. University of Maryland Medical Center
4. Health.com

Sources:
This is Your Brain on Joy by Dr. Earl Henslin, LA Times, naturalmedicine.suite101.com, disabled-world.com, bodyecology.com

food RX.

2010-07-08T22:10:00.000-07:00

Photo Credit: mcfarlandmo

There seems to be a pill or powder for everything these days: Can't fall asleep? Take a Benadryl. Have a tummy ache? Pepto-Bismol to the rescue. Feeling irregular? Bring on the Metamucil. Now of course these concoctions have their time and place, but many people admit that they prefer to take the more natural route to healing whenever possible. And what you eat can play a huge part in remedying whatever ails you; check out the following articles to find out how.

Sleep Better For More Energy
by David Zinczenko and Matt Goulding
April 22, Yahoo! Health
This short-but-sweet article lists seven snacks that can help you get a better night's rest. And a glass of milk isn't one of them.

9 Foods That Help Relieve Nausea

by Melissa Johnson
Everyday Health
Make this list your first stop for tummy aches and nausea.

How to Eat More Fiber at Every Meal

by Experience Life Magazine staff

June 12, Care2
Sure, you could sprinkle on some Metamucil or Benefiber to get your daily 25+ grams, but there are so many yummier ways to get your fiber! This article gives some great tips to add a little more fiber to each meal.

Vitamin C: Stress Buster
April 25, 2003, Psychology Today
Whether you're a student or a stay-at-home mom or a corporate executive, you almost certainly feel the effects of stress on a daily basis. And all that stress takes a toll on not only your emotional health, but your physical health as well. Read here to find out how Vitamin C can help reduce these negative effects.

Cold Remedies and Flu Remedies: Foods that Fight Infection

NaturesHealthFoods.com
This article gives a great overview of foods that can help fight off infections. Now there's proof that chicken soup is good for more than the soul.

mood food.

2010-07-06T20:59:00.000-07:00

Being the ravenous non-fiction reader that I am, I just devoured a new book called This is Your Brain on Joy, by Dr. Earl Henslin. The book combines new brain-imaging research findings, spirituality, and the author's clinical experiences to help explain (in layman's language) what's physically going on in the brain of people who suffer from depression, anxiety, anger, relationship issues, compulsive behavior, and just about any other mental health issue. And not only did Dr. Henslin do a great job of making it simple to follow some complicated brain chemistry and anatomy (he refers to the Cingulate Gyrus as "The Circular Gerbil Wheel"), he also provides a comprehensive set of suggestions for healing, from prescription medications to prayer to movies (aka: cinematherapy). And, relevant to this blog, he devoted quite a few pages to the important of diet.

While I found all facets of this book interesting and extremely informative, I obviously paid special attention to the nutrition sections. I've always been aware of the importance of diet in all aspects of health, but have always wished to learn more about its role in mental health. This book was a great start, and I'm excited to share what I've learned with you. I think this information can be helpful for everyone, not just those with diagnosable mental conditions. As my mom likes to say, "Everbody's normal 'till you get to know them" (which is actually a book title).

Important Components of a "Joyful" Diet:

1. Fat: Your brain is mostly made of fats, so making sure your diet contains adequate amounts is crucial for a well-functioning cranium. And both saturated and unsaturated fats are needed. Fatty-but-healthy foods to incorporate into your diet? Olive oil, avocados, nuts, seeds, and fish.
2. Organic and Hormone-Free: Pretty self-explanatory. Pesticides can be toxic to every part of your body and added hormones can mess with your own hormones; sounds like a recipe for disaster to me. The naturally-occurring hormones in your body can singlehandedly mess with your mood, so consuming large quantities of artificial hormones in addition can only complicate the issue.When you can, buy organic produce and hormone-free dairy products.

3. Fish: As mentioned above, there are many different fats essential for a healthy brain, but omega-3 fatty acids (specifically DHA) are especially important for a happy brain. Why? Omega-3's help keep serotonin levels up, serotonin being a major factor in relieving depression and other mood disorders. And fish is one of the richest sources of omega-3's. But the brain benefits of fish don't stop there. They're also high in protein. Eating protein-rich foods provides the amino acids necessary for producing the neurotransmitters dopamine and phenylalanine, which are essential for alertness and focus. Consequently, protein-rich diets are recommended for people with ADD and ADHD. My top 3 fish? Salmon, sardines, and tuna.

4. Complex Carbs: Carbohydrate-rich foods increase production of serotonin, which is the chemical most responsible for calmness and relaxation. Dr. Henslin recommends incorporating more of these into your diet if you deal with compulsion issues (such as OCD, eating disorders, addictions, and rage) or fear and anxiety-related disorders. A good calm-inducing menu? Anything that includes pasta, potatoes, or bread. Snack ideas include popcorn and pretzels.

5. Tryptophan: Often associated with turkey and post-Thanksgiving dinner sleepiness, tryptophan is an amino acid needed for serotonin production. Foods high in tryptophan include poultry, beef, seafood, eggs, spinach, beans, soy, and dairy.

In addition to his diet recommendations, Dr. Henslin also recommends certain supplements to help balance-out brain chemicals. I'll talk about these in my next post!

Sources: This Is Your Brain on Joy by Dr.Earl Henslin, NaturalNews.com, FAQs.org, and WHFoods.

P.S. If you or someone who care about deals with mental health issues (which is highly likely, as the NIMH reports that 26 percent of American adults suffer from a diagnosable mental disorder) I strongly urge you to find this book. While it shouldn't replace the advice of a personal physician, it's a great supplement. Check it out at your local library, buy it directly from Dr. Henslin's website, or get it used or new from Amazon. It can only help!

Dr. Henslin's book and other diet-and-mood books he recommends:

Photo Credits: foodiesathome.com, *clairity*, bucklava, and BlatantNews.com.

food independence day

2010-07-01T10:13:00.000-07:00

I'm about to head "up North" to my cabin for the holiday weekend, so won't be posting again for few days. But chances are you'll all be too busy with your own summer celebration plans to miss them. But before I go I thought it would be fitting to honor America's Independence Day by letting you know about Food Independence Day, an awareness campaign being coordinated by non-profit Kitchen Gardeners International. So what's it all about? Basically, the group is encouraging Americans to celebrate the 4th of July by purchasing some or all of their grilling/picnic food from local producers. Why on Independence Day? Because buying local is about as patriotic as you can get; you're buying food grown in American soil, supporting your neighbors and your environment, and exercising your independence from chain stores and giant food manufacturers. Not to mention that fresh food that only had to travel a few miles to your plate is about as delicious as food can get.

So where to go to get this fresh, local food? Here are a few guides that should point you in the right direction, whether you live in "the lakes of Minnesota," or "the hills of Tennessee." Happy 4th!
Serve Your Country Food
Eat Well Guide
Local Harvest
Farm Locator
Green People

Photo Credits: J.W. Photography, Mykly Roventine

bananas for dessert

2010-06-30T16:16:00.000-07:00

Bananas are no strangers to dessert. Banana splits are the ultimate classic while banana cream pie, bananas foster, and banana bread are favorites as well. And while these delectable desserts may please your taste buds, you heart, blood sugar, and waistline won't be so delighted by them. Now there's always a time and place for a treat; if you're at the diner go ahead and get that banana split, and if your grandma is cutting you a piece of her famous banana cream pie, I would be severely disappointed if you turned her down (as I'm sure she would be as well). But if you're just sitting around the house looking for something to appease your sweet tooth, a simple banana is a great start to a dessert that will give you your sugar fix without traumatizing any internal organs. Here are some simple and affordable banana recipes; you probably have most of the ingredients in your kitchen already.

Frozen Ripe Bananas (from the Shefveland household)
Whenever our bananas reach that too-ripe-to-eat point, we peel them and add them to the "banana bag" in our freezer. If I'm looking for a cool, refreshing treat on a hot day or am just craving some sweetness (which is a pretty frequent occurrence), I go straight for the banana bag. They taste just like banana-flavored ice cream/frozen yogurt. Give it a try!

Banana Fritters (from The Starving Student's Vegetarian Cookbook, by Dede Hall)
- 2 tbsp. flour
- 1 organic banana, sliced lengthwise into 1/4" slices
- couple shakes of cinnamon sugar
- 2 tbsp. canola oil
Instructions:
1. Spread flour on dinner plate. Lightly roll banana slices in flour.
2. Empty excess flour off plate and return bananas to plate. Sprinkle both sides of banana with cinnamon sugar until heavily coated.
3. In skillet, add oil and heat on high heat for 1 minute. Add bananas and fry on both sides until lightly browned.
4. Serve alone or topped with ice cream or frozen yogurt and sprinkled liberally with cinnamon sugar.

Frozen Chocolate-Covered Bananas (adapted from EatingWell magazine)
- 4 large organic ripe bananas
- 3/4 cup semisweet or bittersweet chocolate chips
- 1/4 cup shredded coconut or chopped nuts
Instructions
1. Line a baking sheet with parchment or wax paper.
2. Insert a popsicle stick into the cut end of each banana half.
3. Cover each piece of banana with melted chocolate using a rubber spatula and sprinkle with coconut or nuts. (Reheat chocolate, as needed, to keep it melted.)
4. Place the bananas on the baking sheet and freeze until frozen, about 2 hours.

Banana-Citrus Sorbet (from Cooking Light magazine)
- 3 ripe bananas
- 1 1/2 cups sugar
- 1/2 cup fresh lemon juice
- 2 cups water
- 1 1/2 cups fresh orange juice
Instructions
1. Place bananas in food processor; process until smooth.
2. Add sugar and lemon juice; process until well-blended.
3. Pour mixture into the freezer can of an ice-cream freezer; add water and orange juice, stirring well.
4. Freeze according to manufacturer's instructions. Spoon into freezer-safe container; cover and freeze.

Roasted Bananas with Brown Sugar-Walnut Glaze (from Cooking Light magazine)
-1/3 cup packed brown sugar
- 1/4 cup fresh lemon juice
- 2 tbsp butter, melted
- 1/4 tsp ground cinnamon
- 4 large organic firm ripe bananas (about 1 1/2 pounds)
- Cooking spray
- 1/4 cup chopped walnuts, toasted
- 1 1/2 cups vanilla frozen yogurt

Instructions:
1. Preheat oven to 450°.
2.Combine first 4 ingredients in a bowl, and set aside.
3. Cut bananas in half lengthwise. Place banana halves, cut sides up, on a jelly-roll pan coated with cooking spray.
4. Bake at 450° for 4 minutes.
5. Drizzle sugar mixture evenly over banana halves, and sprinkle with toasted walnuts.
6. Bake an additional 3 minutes.
7. Cut each banana piece into thirds crosswise.
8. Serve bananas with frozen yogurt; drizzle with any remaining sugar mixture.

Banana Mousse (from YumSugar.com)
- 2 tablespoons milk
- 4 tsp sugar
- 1 tsp vanilla
- 1 medium organic banana, cut in quarters
- 1 cup plain yogurt
- 8 1/4-inch banana slices
Instructions
1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
2. Pour mixture into a small bowl; fold in yogurt.
3. Chill.
4. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

Photo Credits: Ian Ransley Design + Illustration,
ginnerobot

supporting the arts

2010-06-25T11:31:00.000-07:00

Eat.to.glow is primarily a sustainable food/nutrition blog, but I also want to use it from time to time to talk about other, maybe more general, topics surrounding sustainability. Yesterday I attended the annual Lemonade Arts Fair in my hometown of St. Cloud, MN. I look forward to the event every year, as I am always in awe of the talented and versatile artists that are a part of my community. After buying some fresh sugar-snap peas (from Stoneybrook Farms in Foley, MN) to crunch on, my sister and I set out on our mission. Though our time was cut short by some other plans, I was excited to leave with a bottle cap necklace (from Pop Top Art out of Minneapolis) and two tea-themed coasters (GEMA Cards & Coasters from Burnsville and Eagan, MN). It took me about 20 minutes to pick from the vast array of necklaces and 10 from all the cute coasters, but thankfully Rachel was there to put her foot down and make me decide (see photos of what I finally decided on below). And although part of my good-mood as we left was due to my new-found treasures, most of it was a result of the conversations I'd had with the people who made these treasures, as we laughed about my indecision. You can't get that in a department store or from shopping online. So, without further ado (and that was quite a bit of ado), today I'd like to discuss the value of supporting local artists and artisans.

Nowadays it is easy to find art, roomwares, gifts, and clothing in whatever style you like, be that cutsie, edgy, Victorian, eclectic, vintage, modern, shabby, or even Trekkie. You can walk into your nearest Target, Ikea, or Kohl's and find dishware in nearly all of these styles (well, maybe not Trekkie), and usually for a reasonable price. And that's great. Modern technology has made it possible for us to have all this variety only a five-minute drive away, which makes it easier (and more fun) to express ourselves through something as small as the design on the coffee mugs we buy and the coasters we rest them on. But the other great things about technology is that it's also made it extremely easy to find the work of obscure, locally-based artists across the globe. And it only takes a little more time and effort (and only occasionally more money) to support these often-struggling artists and express ourselves outside of what Target decides is most popular.

The most sustainable way to shop is through artists based in your own area, but buying online through other small businesses comes in close second. The Internet has made it extremely easy to do both. If you're passionate about supporting artists and artisans in your own community, check out your local newspaper's website for information about upcoming art fairs and the like. There are even websites devoted to helping you find such local events. Some good examples are:
Festival Network Online
Art Fair Calendar.com
Fairs and Festivals.net

If you want to go beyond your community and find an absolutely endless array of unique artists around the world, then look no further than etsy. I can lose myself for hours just drooling over all the beautiful and eclectic pieces of art. And shipping is usually very manageable.

There are dozens of reasons to shop locally for handmade goods, and I simply can't discuss them all in detail here. But here's a list of some of the reasons I feel compelled to support local artisans, along with some sources to help you get more detail if you so desire.

1. It's more environmentally sustainable.You don't need me to tell you that mass production sends tons of pollution into our water, soil, and air.
2. It makes it possible for others to do what the love for a living. That's everyone's dream, isn't it? Purchasing from local artists enables them to continue living out their dreams. Now doesn't that make you feel all warm and fuzzy inside?
3. By buying from small businesses, you are doing your part in the fight against sweatshops and other unjust labor practices. Every mass-produced purchase you DON'T make is a step towards the end of all the exploitation that affects the lives of millions of laborers.
4. It's fun and heart-warming to be able to talk with the actual people making the products. Like I mentioned above, the artists selling the coasters tried to help me with my dilemma of which coasters to buy, and the woman selling the pop top necklaces was more than happy to share about how she makes her unique products. You get to learn people's stories this way, and it's a great reminder that every purchase you make a difference in someone's life.
5. Handmade gifts are more meaningful. Your recipients will appreciate the extra thought and time you put into finding a unique gifts for them, and will especially be glad to know that the purchase of their gift is supporting a local artisan.
6. Shopping local keeps your money in your community. This is pretty simple: you support business owners in your community and they're more likely to spend that money at other businesses in your community, which is good for your local economy and therefore good for you.

For more information on the importance buying from local artists and artisans, check out these sources:
Websites
Why Buy Handmade?
Behind the Label
Sweat Free Communities
Craftivism Blog
Big Box Tool Kit

Books
Handmade Nation: The Rise of DIY, Art. Craft, and Design by Faythe Levine and Cortney Heimerl Big-Box Swindle: The True Cost of Mega-Retailers and the Fight for America's Independent Businesses by Stacy Mitchell

Short and Full Documentaries
Made in L.A.
Handmade Nation
The Yes Men
Life + Debt
The Empire's New Clothes Only nine minutes, watch it for free!

Want to make a more conscious effort to buy from local artisans? Take the Handmade Pledge here!

food for thought.

2010-06-22T21:31:00.000-07:00

Photo Credit: ShironekoEuro

I know the phrase "food for thought" is about as cliche as it gets, but there's a good reason that it is! Here are few articles I've come across recently that I found really thought-provoking.

Can Meat Eaters Also Be Environmentalists?
by Nicolette Hahn Niman

June 2, The Atlantic

A vegetarian cattle rancher's take on the environmental effects of all eaters: vegans, vegetarians, and carnivores alike.

Seeking to Illuminate the Mysterious Placebo Effect
by Erik Vance
June 21, The New York Times
As a nutrition major I've heard a lot about how difficult it is to lead nutrition-related studies, and of course health research studies in general, due to the placebo effect. This article looks into the life of a Dr. Tor D. Wagner, whose life works revolves around this common psychological phenomenon.

Doctors Warn: Avoid Genetically Modified Food
by Jeffrey M. Smith
May 2009, Institute for Responsible Technology
This article gives a great overview on why you should you be eating as much non-genetically modified foods as possible.

Irony in Progress
by Dr. Mehmet Oz
June 21, Time Magazine
Dr. Oz gives shares his concerns about the spreading of Western diseases, such as obesity and cardiovascular disease, throughout developing countries.

A Life Engulfed by Pesticides
by Barry Estabrook
June 10, The Atlantic
An eye-opening look at the real effects of agricultural pesticides on real people.

to tea or not to tea: is it even a question? PART II

2010-06-19T11:03:00.000-07:00

My last post focused on the many benefits of drinking tea (primarily green tea). Interesting information, but probably not too surprising. Today I'm going to talk about a more controversial beverage: coffee. Coffee drinking has long been condemned as a bad habit, or vice, as if it is something to feel guilty about. No longer. Coffee drinking has now been linked with a lower risk of diabetes, liver and skin cancer, Parkinson's disease, and Alzheimer's disease. According to WebMD, over 19,000 research studies aimed at investigating the health effects of coffee have been conducted in recent years. And the majority of studies' findings have given coffee lovers reason to brew-on, guilt-free. So what makes coffee so great? After all, it doesn't have any "essential" nutrients like proteins, fats, carbs, vitamins, or minerals. But it does have antioxidants, nature's cancer-fighting chemicals. Check the last post for more detailed info about antioxidants. More surprisingly, coffee also contains between 1 and 2 grams of fiber per cup.

Many of the benefits of coffee are similar to those of tea, so I won't repeat what I wrote about in the last post. If you want to know more specifics, check out these links:
Coffee and Type 2 Diabetes
Coffee and Liver Cancer
Coffee and Skin Cancer
Coffee and Parkinson's Disease
Coffee and Alzheimer's Disease

Okay, so now you're (hopefully) convinced that there are plenty of great reasons to include tea and coffee in your daily diet. But, just as important, do you even want to? Because, sure, a Grande Starbucks White Chocolate Mocha may taste heavenly, but its 470 calories and 59 grams of sugar most likely completely negate the benefits from the coffee. Now there's no question that the healthiest way to drink tea and coffee is plain. No added sugar, creamer, etc. But while there is certainly a portion of the population that will happily drink tea plain and coffee black, most of us can't hope to do this without puckering our lips from the bitterness and rushing for some other food or drink to cancel out the taste. So what to do? As an enthusiastic coffee drinker myself, I've spent quite a bit of time trying to figure out how to adulterate my coffee as little as possible and still enjoy my daily cup (or daily 3 cups). My favorite "recipe" so far is to mix about 4 parts coffee to 1 part organic vanilla soymilk, then stir in a few teaspoons of honey or homemade hot cocoa mix (which is just cocoa and powdered sugar). The soymilk acts as a sweetener and creamer with a bonus of protein and nutrients like calcium and Vitamin D. The honey or cocoa add some more flavor and sweetness without the high fructose corn syrup, partially-hydrogenated oils, and artificial colors and flavors of sweeteners and creamers like Coffee Mate. I do something a little different with my tea. Because I can't stomach the bitterness of straight green tea, I've started making by tea using two tea bags: one green tea bag and one naturally-sweet tea like Chai, Rooibos, or fruity herbal tea. I sometimes add a little vanilla soymilk as well. Here's a list of ways to keep your coffee and tea healthy while still being able to enjoy it:

For Tea
1. Lemon Juice or other Fruit Juice
2. Jam

For Coffee
1. Molasses
2. Cocoa
For Both Tea and Coffee
1. Honey
2. Milk
3. Vanilla Soymilk, Almond Milk, or Rice Milk
4. Agave Nectar
5. Cinnamon
6. Maple Syrup

(Idea Sources: About.com, World Tea News)

Photo Credits: Selma90, rore, alsjhc

to tea or not to tea: is it even a question?

2010-06-14T20:07:00.000-07:00

Today I received a very enthusiastic Facebook message from my boyfriend, Erik: "Read these Wiki pages!" he exclaimed, linking to two Wikipedia pages he'd just read devoted to the health benefits of coffee and tea. "Did you know these things? If so, why didn't you tell me?" While I couldn't help but laugh at his adamance, I could certainly relate to where he was coming from. The list of purported beneficial health effects of tea and coffee is extensive. And while some of these health claims are lacking in quality scientific evidence, many of them are well-accepted by practitioners of both Western and alternative medicine. If you aren't already drinking these popular beverages on a daily basis, you may want to consider doing so.

Now, most tea and coffee-drinkers are in it for the energy boost that a few-dozen milligrams of caffeine kindly bestow upon their consumers. For others, hot beverages are appreciated for more social or nostalgic reasons (my great-aunt Arlene decided to start drinking coffee at the age of 35 so that she could begin joining her mother at the kitchen table for a cup of coffee and a chat). And for yet others, like me, hot beverages are simply a soothing start or end to the day.

In addition to all of these great reasons to drink hot, caffeinated beverages, more and more people are taking up the habit purely for its health benefits. Wait a minute, you may be thinking, I know tea is healthy, but coffee too? And isn't caffeine dehydrating? If these questions are running through your head, you'll be pleasantly surprised to learn that caffeinated tea and coffee can, in fact, be very good for you (in moderation of course). They are chock-full of cancer-fighting antioxidants and other beneficial plant compounds. And while you may have been warned in the past that caffeine will dehydrate you, new research has found that this simply is not the case. While caffeine is a mild diuretic, if you consume one cup of coffee you'll retain nearly the same amount of fluids that you would retain from drinking one cup of water. The diuretic effects may be stronger if you rarely consume caffeine, but regular drinkers need not worry about this side effect at all. But if you find that caffeine simply makes you too jittery, prevents you from getting a full night's sleep, or otherwise makes you miserable, please don't drink it. Decaffeinated beverages still provide many of the same perks as their caffeinated counterparts.

BUZZ WORDS
A lot of scientific terms get thrown around when talking about the benefits of tea and coffee. Here's a quick guide to what means what.
Antioxidants (biological)- substances that inhibit the oxidation of biological compounds; common examples are Vitamins A, C and E;
Catechins - phytochemicals that are considered potent antioxidants; currently being researched for benefits in preventing/fighting cancer and heart disease; highest concentrations are found in green tea
Flavanoids - a large group of plant chemicals that have antioxidant and anti-inflammatory properties; may prevent heart disease and cancer
Free Radicals -chemically unstable molecules that "steal" electrons from other molecules, causing oxidative stress
Oxidation - when a chemical element or compound loses an electron
Oxidative Stress - damage caused to molecules through oxidation that can lead to injury of whole cells and tissues
Pro-oxidants - substances/events that increase the rate of oxidative stress in the body; common examples are UV radiation, cigarette smoking, and inflammation
Phytochemicals - chemically active compounds found in plants; include flavanoids, catechins, and carotenoids
Polyphenols - a group of antioxidant chemicals found in plants; have been found to reduce the risk of cancer and heart disease
(Sources: About.com Guide Jennifer Moll and TheFreeDictionary's Medical Dictionary)

Now that we've covered some general info about caffeinated beverages let's break it down and look at the individual benefits of drinking tea and coffee.

TEA (specifically Green Tea)

1. Prevents and may even fight cancer: Green tea is rich in polyphenols, especially a type called catechins. One specific catechin, EGCG, has been found to kill cancer cells in test tubes. It's been harder to find this powerful of a cancer-fighting effect among actual human studies, however. The strongest evidence for green tea's role in cancer prevention is for that of cancers of the digestive tract.

Studies have found:

- Drinking green tea may reduce the risk of developing stomach, esophageal, prostate, pancreatic, and colorectal cancer.
- Breast cancer patients who have surgery and consume green tea may have a lower risk of cancer recurrence than those who have surgery and don't consume green tea.

- Increasing your consumption of green tea by 2 cups a day could decrease your risk of developing lung cancer by 18%.
- Women under the age of 50 who consume 3 cups of green tea a day may have a 37% reduction in the risk of developing breast cancer than women who don't drink tea.
- The antioxidant and anti-inflammatory properties of the EGCG compound in green tea can prevent skin cancer.

2. Benefits arthritis patients: Some studies have found that green tea may reduce arthritis pain by reducing overall inflammation. It may also slow the rate of cartilage breakdown.
3. Prevents and manages diabetes. Green tea may place a role in regulating blood glucose, which is important for both preventing the development of diabetes as well as dealing with the condition if already diagnosed.
4. Can reduce risk of heart disease: The antioxidants in green tea can prevent the clogging of arteries by increasing vessel flexibility and dilation. One Japanese study found a decrease in the severity of coronary heart disease among males who drank four cups of green tea daily; a Dutch study found similar results.
5. Prevents Alzheimer's disease: Several promising studies suggest that the green tea catechin EGCG can prevent the buildup of plague in the brain that is correlated with Alzheimer's disease.

While there may not be enough evidence for your doctor to start prescribing you green tea as a cure or preventative step, there is enough for you to add it to the rest of steps you take to becoming a healthier person. So why not?

To be continued (with some specific benefits of drinking coffee) ...

Sources: Mayo Clinic, WebMD Health & Cooking, WebMD Alzheimer's Disease Health Center, University of Maryland Medical Center

Photo Credits: Nick J Webb, Ayelie, and Dano.

jerome's garden

2010-06-12T12:33:00.000-07:00

The best kind of food is the food you grow yourself. The second-best kind of food is the food grown by a friend. My family hasn't kept a garden since I was little, but we are fortunate enough to have a kind and generous neighbor with a passion for home-grown vegetables. Jerome has a garden that encompasses a sizable portion of his front yard, with lengthy rows of spinach, three kinds of lettuce, radishes, onions, tomatoes, carrots, green beans, beets, celery, and probably a few other veggies I missed. And to top it off the fence that lines the road has a grape vine, from which he cans his own grape juice.

A former employee of a chemical fertilizer company, Jerome was happy to tell us that this garden is completely organic; he uses only Epsom salts and manure as natural fertilizers. It's just Jerome and his wife Bev at home, as their kids are grown-up and on their own. That means that Jerome seeks us out every spring and summer so he can make sure his fresh vegetables don't go unloved. Today marked the first of many days of my mom, sister, and I walking through his garden with a knife and bag, encouraged by Jerome's enthusiastic pleas to "take as much as you want," "take the whole bunch, more'll come up soon." We don't argue.

Today was extra-special because Jerome greeted us with four large Ball jars full of goodies he'd canned last fall: green beans, grape juice concentrate, salsa, and his own juice-concoction made up of just about everything he grows. As you can imagine, I could hardly contain my glee.

We rushed home like we'd just robbed a bank, and my sister Rachel went straight to the sink to wash some veggies to make a salad for lunch. And my mom went straight for her camera bag so she could take photos. Let me share the products of both with you.

Rachel's Garden-Grown Salad
- Spinach
- Greens assortment
- Chopped radish
- Chopped green onion
- Sunflower seeds
- Organic Greek Feta Dressing

Photos by Michelle Shefveland, CottageArts.net.

"asking to photograph my refrigerator is like asking me to pose nude."

2010-06-09T19:58:00.000-07:00

I wasn't expecting to come across an idea for a blog post as I was flipping through my parents' January issue of Popular Photography, but when I did it was a reminder of just how pervasive food is throughout all aspects of our lives. The choices we make about what we put in our bodies speak so much about us; they give a snapshot of our values regarding our personal health, the treatment of the people who produce our food, the treatment of the animals who are our food, and the sustaining of the earth and its resources. Just to name a few big ones. I was reminded of all this upon reading the article entitled "The Cold Facts," which showcased photographer Mark Menjivar's project of taking portraits of people by photographing the insides of their refrigerators. He calls it "You Are What You Eat." See it at www.markmenjivar.com.

Photo Credit: Flickr Creative Commons Artist BigTallGuy

snack attack

2010-06-08T19:55:00.000-07:00

Everyone's busy; high school students with all their extracurriculars; college students juggling classes, jobs, and social lives; adults trying to provide financially for their families but still have plenty of family time. Even retired folks often fill their schedules with volunteering, traveling, and spending time with grandkids. As a symptom of our collective busyness, the most popular blog post request I've had so far is for quick and healthy snacks. So here's a list I put together of snacks for all different types of cravings and times of the day. Pick and choose which ones you think will make your life both healthier but easier.

Salty:

1. Air-popped or Stove-top Popcorn: Takes just few minutes to prepare, fills you up with fiber and protein, and satisfies any salt tooth.
2. Dry-roasted, Salted Pumpkin Seeds: Lower calorie than most other seeds and nuts (only 70 calories per 1/4 cup) and full of filling protein as well as nutrients like calcium and iron.

Sweet:
1. Fresh fruit: Nature's dessert.
2. Frozen bananas or blueberries: Taste like frozen yogurt (minus all the added sugar)!
3. Hot Cocoa or Sweetened Tea: For relatively few calories, some homemade hot cocoa or honey-sweetened tea can satisfy your sugar craving. Here's a good hot cocoa recipe from Alton Brown of the Food Network.

Breakfast-on-the-Run:

1. A Banana: It has its own built-in packaging, so what could be an easier breakfast when you don't even have a minute for a bowl of cold cereal? If you can, though, grab a handful of almonds or walnuts as well for some protein.

2. Breakfast-in-a-bag: In a small zip-lock bag, pack about half a cup of your favorite cereal (high in fiber and protein, hopefully), a small handful of nuts, and another small handful of something sweet if you'd like, such as dried fruit (idea from Jennifer Saltiel on Kaboose.com). Stash in your purse/backpack/etc and you're out the door with energy to get you through your morning.

3. Whole Wheat Muffins: Make a dozen or two on the weekends, stick them in the freezer, and take them out and microwave when you needed. There are hundreds of versions of whole wheat muffins, but my favorite is pumpkin. Here's the best-tasting and healthiest recipe I've tried to date: Whole Wheat Pumpkin Muffins.

Car Keepers:

1. Trail Mix, of course: Almonds, walnuts, dried fruit, granola, cold cereal, peanuts, banana chips, raisins, sunflower seeds, chocolate chips, cashews, pumpkin seeds, popcorn, pretzels; pick a few, fill up a medium-sized resealable bag, and permanently stash it in your car so you don't feel the need to raid a convenience store or drive-thru whenever hunger hits. If you don't have a car, keep a smaller-sized bag in your purse or backpack instead.
2. Cereal: Simple but works great. Find a high-protein, high-fiber cereal (I love Kashi) and either keep a bag or the whole box in your car 24/7.

Afternoon Energy Boosts:
1. Apple or Banana Slices spread with Peanut Butter: Get a serving a fruit in while filling up on its fiber and the protein from the peanut butter. Great snack to pick you up when you'd rather be taking an afternoon nap. If you're not a peanut butter fan, try pairing a cut-up apple with slices of your favorite cheese.
2. Carrots or Celery dipped in Guacamole or Hummus. Great for the same reasons as the above snack. Fiber + Protein + Unsaturated Fat = Get You Through Until Dinner.
3. Fair Trade Tea: Tea is a great energy boost for several reasons; first and most obvious is the caffeine. But because most teas have less caffeine than coffee they are also less likely to cause caffeine dependence (which is no fun, believe me). The second great thing about tea is (another obvious one) that it's hydrating. Being adequately hydrated is a huge part of staying energetic and alert. The third reason that tea is such a great "snack" is for it's long-term benefits; tea is full of antioxidants, which reduce the long-term effects of stress on your body. If you can't stomach tea plain, add a little milk, soymilk, lemon juice, or honey.

Evening Snacks: If you're anything like me, nighttime is the hardest part of the day to suppress the desire to clean out the pail of ice cream sitting seductively in the freezer. Whether I'm either trying to avoid homework or cure boredom, the object of my desire is usually sugary or fat-filled. Thankfully I've developed a few coping methods.
1. Homemade Hot Cocoa or Decaf Tea: Here's the same hot cocoa recipe link posted above.

2. Popcorn: Great for the same reasons mentioned previously.
3. Chicken Soup or Broth: I find this a really soothing snack, especially on a cold winter night, and can even trick myself into thinking it's a full meal. :)
4. Homemade Baked Potato "Chips:" Found this snack idea at HubPages.com: Thinly slice a potato (white or sweet) with a potato peeler. Spray a cookie sheet with PAM, arrange the potato slices on the cookies sheet so they're not touching or overlapping. Spray them lightly with PAM, sprinkle with salt to taste and back them in a 370F oven for about ten to fifteen minutes - or until they are lightly brown and crispy.
5. Water: Wait, water isn't a snack! Exactly. If you've had a filling dinner, chances are your food itch is (as in my case) not hunger-based at all. So flavor some water with lemon and find another distraction (easier said then done, but it sounds nice, right?).

Photo Credits: Flickr Creative Commons Artists laffy4k, Rex Roof, floodkoff, kevinmarsh, and roland.

easy meals on a budget

2010-06-06T12:07:00.000-07:00

I helped my boyfriend, Erik, move into his new apartment this past week. Moving from a tiny room to a full two-bedroom apartment not only meant a need for more furniture, but kitchen utensils, dishes, and staple foods. I was more than happy to assist him in stocking his shelves. After grocery shopping we returned to his apartment, where he assembled a new lamp while I cooked dinner with the budget ingredients we had just purchased. There had been some great sales, such as whole wheat penne for $1.09 a box, $1 jars of marinara sauce, extra virgin olive oil for about $5, and fresh asparagus for $1.88 a pound. And we were especially excited about the small one-serving packages of seafood on sale for $1 a package. So what exactly did I assemble for dinner? Seafood Pasta and Roasted Asparagus. Yum. And so easy! I had the whole wheat penne cooking while I brushed a cookie sheet with olive oil, rolled the asparagus in the oil, and sprinkled them with sea salt. I placed thawed frozen scallops and salmon on the pan as well and stuck it in the oven at 425 degrees. The sauce was simple: I added a pinch of minced garlic and sprinkled some dried chopped onion into the jarred marinara sauce and cooked that up on the stove next to the pasta. Right before serving I mixed in the scallops. Within half an hour I had a fantastic meal ready for two.

The moral of this story: It doesn't have to take dozens of ingredients and complicated cooking techniques to make a hearty and healthy meal. Here are a few recipes and cooking tips that I think qualify as tasty, affordable, easy-to-make, and healthy. Enjoy!

Rice with Chickpeas and Tomatoes (from The Vegetarian 5-Ingredient Gourmet by Nava Atlas)
- 1 cup uncooked brown rice
- 1 16-oz can chickpeas, drained and rinsed
- 1 16-oz can organic diced tomatoes, with liquid
- 2-3 scallions, sliced
- 1-2 tsp cumin
Instructions:
1. Bring 3 cups water to simmer in a large saucepan. Stir in the rice, cover, and simmer gently until the water is absorbed, about 35 minutes.
2. Stir the remaining ingredients into the rice and cook until everything is heated through. Serve at once.

Sweet Potato Fries (from The Vegetarian Meat and Potatoes Cookbook by Robin Robertson)
- 4 large sweet potatoes
- 2 Tbsp olive oil
- 1/2 tsp sea salt
- 1/8 tsp ground pepper
Instructions:
1. Preheat oven to 425 degrees F. Lightly oil a large baking sheet.
2. Peel the sweet potatoes, then cut them lengthwise in half and cut each half into 1/4-inch-wide wedges. Place in a large bowl and add the oil, salt, and pepper. Toss gently and coat the potatoes well.
3. Spread the potatoes in a single layer on the baking sheet. Bake until lightly browned and crisp on the outside and soft on the inside, about 25 minutes. Serve immediately.

Chipotle Black Bean Burritos (from PlanetGreen.Discovery.com)
- 3 Tbsp olive oil
- 1 medium red onion, chopped
- 1 Tbsp chili powder
- 1 15-ounce can organic black beans, drained
- 1/2 cup frozen corn kernels, thawed
- 1/3 cup plus 3/4 cup chipotle salsa
- 1 avocado, halved, peeled, pitted, diced
- 6 Tbsp chopped fresh cilantro
- 4 10- or 12-inch-diameter flour tortillas
- 1 cup crumbled queso fresco or feta cheese
Instructions:
1. Heat olive oil in medium saucepan over medium heat. Add onion and chili powder; sauté until onion softens, about 4 minutes.
2.Stir in beans, corn, and 1/3 cup salsa. Reduce heat to medium-low, cover, and cook 10 minutes to blend flavors, stirring often. Season filling to taste with salt and pepper.
3. Stir together remaining 3/4 cup salsa, diced avocado, and 2 tablespoons cilantro in small bowl.
4. Heat tortillas one at a time over gas flame or electric burner for several seconds on each side to soften. Transfer to work surface.
5. Spoon filling onto centers of tortillas, dividing equally. Top each with 1 tbs cheese and 1 tbs cilantro. Fold two sides in over filling, then roll up burrito from unfolded edge. Place a burrito, seam side down, on each of 4 plates. Top with avocado-salsa mixture and remaining cheese.

Shrimp Fried Rice (from About.com: Busy Cooks, by Laura Larsen)
- 2 cups cold cooked brown rice
- 3 Tbsp olive oil
- 12 oz. pkg. frozen cooked shrimp
- 1 cup fresh or frozen baby peas OR other green vegetable of your choice (organic if possible)
- 2 eggs, beaten (organic and cage-free if possible)
- 3 Tbsp soy sauce
- Dash pepper
Instructions:
1. Make sure rice is cooked, then chilled. In colander, place shrimp and peas; run cold water over these ingredients until thawed. Drain well.
2. In heavy skillet or wok, heat olive oil and add shrimp and peas; stir-fry until food is hot. Add rice; stir-fry until hot.
3. Push food to sides of skillet or wok and pour beaten eggs in center. Scramble eggs, stirring frequently, then stir the eggs into the rest of the food until pieces are small. Add soy sauce and pepper, stir-fry for 1-2 minutes longer, then serve. (Photo Credit: Flickr Creative Commons Artist tsuihin - TimoStudios)

eating out sustainably

2010-06-04T20:20:00.000-07:00

While it's hard for a large restaurant chain to serve food that is responsible to the environment, consumers, and it's employees, a few big-name restaurants are doing some things right. Here's a list of places you can eat out without having your conscience ruin your dinner:

Nationwide (U.S.A.)
1. Chipotle: The uber-popular burrito chain buys its pork from Niman Ranch, which raises its animals in a humane and sustainable way, following the Animal Welfare Institute's Animal Husbandry standards. In addition, Chipotle reports that 35% of their beans are organically-grown, their dairy products come from hormone-free cows, and, when possible, produce is purchased from locally grown producers. And to top all that off the restaurant is trying to use as many environmentally-friendly products (like napkins), appliances (Energy-Star), and even buildings (some are LEED-certified).

Northwest

2. Burgerville: This restaurant's name may conjure up images of greasy patties, buns, and fries, but in reality Burgerville is hoping to change the face of the burger joint. While they serve your standard fast food fare, you'll also find items like the Grilled Asparagus and Tomato Melt on their menu. Talk about original! Their meat is all antibiotic-free and raised locally, their eggs are from cage-free chickens, and they recycle their cooking oil into biodiesel fuel. Very cool.

Southeast +Cali
3. Evos: At first glance Evos's menu seems little different than your standard fast food chain's, including burgers, wraps, fries, and shakes. But look a little deeper and you'll see they could not be more different from your neighborhood McDonald's, Subway, or Taco Bell. Their fries, called "Airfries," are cooked sans-oil by using a circulating hot air method. And they have an extensive sustainability profile; one-third of Evos's energy comes from wind power, they use certified organic and fair trade products, and use disposable products, such as napkins, made from recycled materials. And that's just a few of the great things they do.

East Coast + Kansas + Cali
4. Pizza Fusion: This pizza joint uses organic ingredients, builds its facilities using LEED standards, gives customers discounts for bringing back pizza boxes to be recycled, serves food in biodegradable corn starch containers, and the list goes on. And on.

Virginia + Oregon + Vermont
5. American Flatbread: This artisanal restaurant serves flatbread pizzas, salads, and desserts, all made from organic and mostly seasonal, locally-grown ingredients. And besides selling sustainable food, the company also gives back to communities by donating organic bread to hospitals, supporting Vermont's Organic Food for Public Schools program, and holding "Benefit Bakes" to raise money and awareness for different community causes. Don't live in Virginia, Oregon, or Vermont? You can still enjoy their organic flatbread by buying it frozen in a grocery store near you.

Sources I used for this post:
Eco Friendly Eating at Sustainable Fast Food Restaurants, suite101.com.
Other Sustainable Sources, sustainabletable.org
Chipotle: Sustainable, Delicious, Profitable, triplepundit .com
Evos: Organic, Healthier, More Sustainable Fast Food. Seriously., sincerelysustainable.com.
Sustainable Fast Food Chain

Photo Credits: Flickr Creative Commons Artists: sun dazed, scaredy kat, and Carl Black.

10 shelf staples (Part II)

2010-05-31T22:57:00.000-07:00

Here's the second half of the list of ten essential foods to always have on hand.

6. Walnuts OR Almonds
Nuts have recently found fame thanks to their high content of "healthy" fats, aka unsaturated fatty acids. They're a great snack because it only takes a handful to tide you over to the next meal. Because they're high in fat, though, they're also high in calories. So you really do need to limit it to a handful. But that one small handful a day has been linked to weight management and prevention of heart disease. While most nuts are considered healthful, there are a few stars that really stand out. Walnuts are championed for their high omega-3 and antioxidant content. So not only do you have the heart-boosting power of omega-3's, but the cancer-fighting properties of polyphenols and ellagic acid (the main antioxidant found in walnuts). The second nut celebrity is the almond. While almonds don't boast as high an omega-3 profile, they are chock-full of important nutrients such as magnesium, calcium, and potassium, as well as the antioxidant Vitamin E. If you're not a fan of walnuts and almonds, though, there are plenty of other nuts that make great snacks, such as cashews and pecans. Learn more about these and others here. Thanks to their high protein, fiber, and fat content, any nut you choose will keep your tummy from grumbling in the middle of a class or meeting. (Thanks to Global Healing Center for nut nutrient information.)

7. Fresh Vegetables: Onions, Asparagus, Sweet Potatoes, Avocados, Eggplant, or Cabbage

Fresh is best! It's a great idea to have at least one or two fresh vegetables around for a healthy snack or addition to dinner. What's significant about the six listed above (well, an avocado is actually a fruit) is that they are among the fifteen non-organically grown produce products with the lowest amount of pesticides, according to the Environmental Working Group (EWG). In other words, you don't have to worry about buying organic; you can buy the regular stuff at the best price you can find. If you're a carrot or potato lover, though, you might want to consider paying the extra cost for the organic versions. Why? These vegetables, along with spinach, celery, and bell peppers, are cited by the EWG as part of "The Dirty Dozen" of produce, recording the highest levels of pesticides when they're eaten. If you just don't want to sacrifice your carrots but also aren't keen on the higher price of organic, try looking for generic organic brands and buy them when they're on sale. That should bring the price down much closer to that of the conventionally-grown brands.

8. Fresh Fruit: Pineapple, Grapefruit, Cantaloupe, Mangos, Kiwi, or Watermelon
Fruits can be even more versatile than vegetables. They can be eaten as a grab-and-go snack, breakfast, and even dessert. They can be added to salsas, salads, smoothies, meat dishes, and even to pizza. They're great sweet-tooth satisfiers with built-in fiber, which slows down the sugar hitting your bloodstream. And as explained with the vegetables above, these six fruits listed above are the safest, boasting the lowest levels of pesticides and other potentially harmful chemicals. Which made the Dirty Dozen list? Unfortunately, some of my favorites; apples, peaches, strawberries, blueberries, cherries, and grapes are all loaded with pesticides. Try to buy these organic or opt for the Safe Six. Whatever the fruits of your choice may be, though, have fun with them! Think outside the pizza box and try something new. Here are a few fruit recipes I'm hoping to try this summer. If you try one yourself leave a comment and let me and everyone else know how you liked it!
Mango Salsa
Avocado Grapefruit Salad
Grilled Pineapple
Mango Chicken Bake

9. Canned Tomatoes (Organic)
I can't count the number of times I've felt like there was absolutely nothing to make for dinner until I found a can of diced tomatoes hidden in the back of the pantry. Then I was in business. Canned tomatoes can be used as an in-a-pinch pasta sauce, soup flavor-booster, homemade salsa base, taco topping, and so on. No washing or chopping required; just open the can and pour. It's important to use organic canned tomatoes, however, due to the high levels of pesticides in conventional tomatoes. Thankfully there isn't too much of an added cost to do so. At my grocery store the Full Circle brand can of organic diced tomatoes costs only 13 percent more than Hunt's. Not a big difference for something that usually costs less than $2 a pop. Not sure how to pick between whole, diced, crushed, or chopped? Use this nifty Canned Tomato Guide and you're good to go.

10. Whole Grains: Brown Rice OR Whole Wheat Pasta OR Couscous OR Quinoa OR Bulgur OR Wild Rice Whether you're content with classic spaghetti or like to venture into uncharted territory with grains like quinoa and bulgur, it's always smart to have some sort of whole grain around as a meal base. As long as you have a grain, a can of tomatoes, and some protein (meat, fish, or beans) in your kitchen you always have the makings of a great dinner. By now you've probably heard all about the importance of whole grains over refined grains, but I'll give a quick review. Whole grains have all the good stuff still attached, which means they've got fiber, vitamins, antioxidants, and other good stuff that refined grains remove. Never heard of couscous, quinoa, or bulgur before? You can most likely find them in the bulk foods section of your grocery store. And while cooking with a new type of grain may seem intimidating at first, there are plenty of easy step-by-step instructions online to help you out. Plus many whole grains don't take much longer to cook then your standard spaghetti noodles. For example, it only takes 12-15 minutes to cook quinoa, 10 for couscous, and 10-12 for bulgur. Use this guide from the Whole Grain Council to help you the first time you try a new grain. The greatest part about whole grains is the endless variety of dishes you can make with them! Pictured above is tabbouleh, a popular Middle Eastern dish made of bulgur, tomatoes, onions, lemon juice, and a few herbs and spices. Below is a recipe for tabbouleh along with a few other of the thousands of ways to cook with whole grains.
Quick Black Beans and Rice
Pasta Italiano
Easy Curry Couscous
Black Bean and Tomato Quinoa
Parsley Tabbouleh
Wild Rice and Chicken Salad Mexicali

Bonus:

If you're a baking fiend...

-Whole Wheat Flour

-Honey
(Here's a link to my favorite whole wheat pumpkin muffins. Amazing!)

If you must have your daily dose of caffeine...

-Fair Trade Coffee OR
-Fair Trade Tea
(Find out why it's so important to buy fair trade here.)

Photo Credits: Flickr Creative Commons Artists: macinate, bensonkua, ms.Tea

easy, breezy guac.

2010-05-30T11:45:00.000-07:00

I found this extremely inexpensive and made-in-under-5-minutes guacamole recipe from Laura Dolson on About.com.You most likely already have all the ingredients in your kitchen (minus the avocado). Avocados are about $1 a piece and I'd estimate that a one-avocado batch of guacamole makes two or three servings, which I consider a pretty good value. It's best known as a chip dip or a burrito topping, but if you're looking for a healthier alternative I've found it's great as a carrot dip as well. And not only does guac taste AMAZING, but it's also amazingly good for you. Why? Avocados, which are actually fruits, are full of monounsaturated fats (important for your heart, skin, and overall health), fiber, and Vitamin C. Another benefit of avocados is that their thick skin prevents pesticides from leeching in, so you don't need to buy organic. Guac definitely deserves its rep as a great party food!

Super-Easy Guacamole

Ingredients

-avocados (number according to the size of the crowd)
-about 1/4 tsp salt per avocado
-about 2 Tbsp salsa per avocado
-about 3/4 tsp garlic powder per avocado
-about 1/2 tsp lemon or lime juice per avocado
-optional: Chopped cilantro, chopped onion

Preparation

1. Cut the avocados in half, squeeze out the pit (just gently squeeze till it pops out) and scoop the fruit into a bowl.
2. Add the salt, juice, salsa, and garlic powder. Mash it together with a fork (I like to leave some chunks).
3. Taste. If you can't taste the avocado much, add a bit of salt. If it's a little flat, dribble a little juice in. If it's not spicy enough, add a little salsa. Try more garlic powder to see how that changes it. Play with it and you will find your "ideal guac balance point".
4. Stir in cilantro and onion at the end if you want to.
5. Enjoy with tortilla chips, in a taco salad, on a burrito, or as a veggie dip!

If you want to know more about all the benefits of eating guacamole/avocados, check out this article from WebMD.

10 shelf staples (Part I)

2010-05-28T20:09:00.000-07:00

So you honestly try to eat healthfully. You really do. But every time you go shopping you face thousands of products that shout health claims like "Low-Fat," "No Added Sugar," "All-Natural," and "Heart Healthy!" Where to start? Your common sense will tell you that Quaker Breakfast Cookies probably aren't the healthiest choice you could make for the most important meal of the day, but beyond that things get more hazy. Here are the first five in my list of ten things to keep in your pantry all the time. With these ten items you should be covered for breakfast, lunch, dinner, snacks, and meals-on-the-go. Bring this list next you go to the store and you can't go wrong.

1. Dried Beans and Lentils
I'm not a true vegetarian, but I eat like one most of the time, and one of the biggest reasons is cost. Even the cheapest meats and poultry are more expensive than "vegetarian" sources of protein like beans and other legumes. And there are so many to choose from! Black beans, kidney beans, chickpeas, navy beans, edamame, split peas, lentils, and the list goes on. Experiment and find your favorites. Check out this helpful guide from the Mayo Clinic to find out which beans are best in which dishes and how to prepare and cook them.

2. Canned Tuna OR Canned Sardines
Omega-3's, omega-3's, omega-3's! You've probably heard this term tossed around a lot lately, but it's for a good reason. Omega-3 fatty acids are really important in reducing inflammation in the body, which in turn reduces the risk of common health problems like heart disease and cancer. And if you're too young to think you need to worry about those, remember that omega-3's are important for hair and skin health. The great news is that tuna and sardines (see my sardines? post for more sardine benefits) are both great sources of omega-3's and are also some of the cheapest forms of protein in the grocery store (usually at a dollar or less per can). So stock up! They're really versatile, too. On a cheese sandwich, as a cracker dip, in a hotdish/casserole, or even plain. For more ideas, look here:
20 Ways to Use a Can of Tuna
Low-Cost Cooking With the Lowly Sardine

3. Whole Grain Cereal OR Oatmeal
If you're a breakfast person (I won't judge you if you aren't, but would highly recommend you be) it's a good idea to find a whole grain cereal that's as minimally processed as possible and contains little sugar. My college-student-budget favorites?
-Kashi GoLean: One cup has 13 grams of protein and 10 grams of fiber for just 140 calories. It goes on sale at Target for as little as $2.80 a box. And man is this stuff filling.
-Food Club Essential Choice Bite Size Shredded Wheat: A box of this cereal has only one ingredient. Yeah, you read right, 100% whole grain wheat is the only ingredient here. Consequently it tastes pretty bland, so I eat it with vanilla soymilk, which sweetens it up a lot. A 1-1/4 cup serving has 6 grams of protein and 6 grams of fiber for 170 calories. A very hearty start to your day. Plus, because Food Club is a generic brand, boxes are almost always on sale for $2.50. A very economical start to your day as well. :)

4. Olive Oil (virgin if possible)
Olive oil is widely considered the healthiest fat to use in cooking. Why? First, because of it's richness in monounsaturated fats (called MUFAs), which are linked to the prevention of heart disease. Second, due to its high levels of phenolic compounds, which act as antioxidants. Use it for all of your cooking fat needs.

5. Popcorn (the dry kernels, not the microwavable bags)
Maybe it's not so good for you when doused in butter at the movies or covered in carmel in a Christmas tin, but make no mistake, pure popcorn is a fantastic snack. According to NutritionData.com, one air-popped cup has just 31 calories and is high in fiber. And remeber those phenol antioxidants I mentioned are in olive oil? They're in popcorn, too.To make it healthy and tasty you can either air-pop it or make it on the stove. If you're air popping, flavor it afterward by sprinkling it with a little butter or olive oil and salt to taste. Or try something new like cinnamon or chili powder. The more flavor from spices and such, the less you'll need from butter or oil. My personal favorite way to make popcorn, though, is stove-top. My dad uses two tablespoons of oil and a "heaping half cup of kernels." So. Good. Never made stove-top popcorn before? Thank goodness for YouTube. Oh and did I mention? You can get a giant bag of unpopped popcorn for a couple of bucks.

Photos from yummydelicious.com and apartmenttherapy.com.

summer reads

2010-05-27T16:52:00.000-07:00

When I think of summer, one of the first images to pop into my head is one of me lying on a blanket on the grass, reading a book. Summertime is a combination of work and leisure, and I take the leisure part very seriously. And while I love to sit down with a classic novel (like Pride and Prejudice) or old favorite (Harry Potter!), I also like to take some time to pick up some books about new topics I find interesting and don't have time to learn about during the school year.

My school year may be full of nutrition and food-related classes but very few of them address environmental sustainability, the health consequences of pesticides and processed foods, and so on. If you happen to be an avid summer reader as well and want to learn more about all the facts behind organic food, sustainability, fair trade, etc, I've compiled three reading lists to help you get started. And, keeping with the theme of this blog, I'm almost positive you can find these at your library or as cheap, used copies on Amazon. Happy Reading!

"Dipping Your Toe In" List:
1. In Defense of Food by Michael Pollan
2. Food Rules by Michael Pollan

"More Than Curious" List:
1. In Defense of Food by Michael Pollan
2. Food Rules by Michael Pollan
3. Fast Food Nation by Eric Schlosser

"Can't Get Enough of This" List:
1. In Defense of Food by Michael Pollan
2. Food Rules by Michael Pollan
3. Fast Food Nation by Eric Schlosser
4. The Jungle by Upton Sinclair
5. The Omnivore's Dilemma by Michael Pollan

sardines?

2010-05-27T10:34:00.000-07:00

That's right, sardines.You played the game as a kid, but have you ever eaten the small and oily fish? I hadn't until today when I had my dad pick up a can at the grocery store after reading all about its benefits.

4 Reasons Why Sardines Are a Great Choice When Trying to Eat Healthy on a Budget:

#1. Sardines are a cheap source of protein. This is what all college students like to hear. One 190-calorie can of the fish boasts 20 grams of protein, and you can find cans for as cheap as 99 cents. A Big Mac, on the other hand, has only slighty more protein (24 grams) for a lot more money (average of $3.57 in the U.S.) and calories (590 kcals).
#2. Sardines are extremely rich in omega-3 fatty acids. If you don't know why these are so important, hop to this link to find out. Basically, though, omega-3's are important for reducing inflammation which helps prevent heart disease, some cancers, and depression/anxiety. The great news is that sardines are one of the top three richest sources of omega-3's in the world. The other two are salmon and herring, which are far pricier.
#3. You don't have to worry about limiting your sardine intake due to mercury. You may have heard about how tuna is a great source of omega-3s as well, but that you need to limit your intake due to heavy metals like mercury that accumulate in tuna in contaminated waters. This is not an issue with sardines because they are a fraction of the size of tuna fish and therefore aren't high enough on the food chain to accumulate all these metals. So you can eat to your heart's content without having to worry about mercury poisoning.
#4. Sardines are loaded with iron and calcium. The can I made has 30% the Daily Value of calcium and 10% the DV of iron in one 190-calorie serving. Nice.

Okay, I'm convinced that they're healthy and affordable, you say. But, Alyssa, as much as I care about my health I also care about my taste buds. Aren't sardines, well, not all that tasty?

Well, obviously it depends on your individual taste preferences, but yes, sardines are known for their strong smell and taste. But if you haven't given them a chance yet, why not try? For people that naturally like sardines, favorites ways to eat them include on crackers, toast, or on a sandwich. If you're not sure you're ready for such full-on sardine-flavor, here are a few more creative ways to eat sardines:
1. Toss a few on your salad
2. Place some on your pizza.
3. Top crackers with sardines, Dijon mustard, and Tabasco sauce.
4. Cook up your favorite pasta and mix in sardines, tomatoes (canned or fresh), olive oil, and your favorite herb, such as parsley or cilantro.
5. Add them to your bruschetta (here's a good recipe).
6. Make them into a spread. I found this easy recipe in Food and Our Bones by Annemarie Colbin.

Sardine Spread

1 can (about 4 3/8 ounces) sardines, with skin and bones

1 T. fresh lemon juice

1 T. grated onion

1/4 t. sea salt

1 T. tahini (unsalted sesame paste, optional)

1 1/2 T. chopped fresh parsley

4 rye crackers

Freshly ground pepper

Open the can of sardines partway, and drain out the oil or water. Place the sardines, lemon juice, onion, salt, tahini, and parsley in a bowl, and mash with a fork until well blended. Spread on whole rye crackers, and grind some pepper on top.

I didn't have all the ingredients for this recipe, so I improvised. I mashed together the sardines, lemon juice, a pinch of salt and pepper, and some dried basil. My mom and I tested it; we learned that, indeed, sardines are very "fishy" fish. And it was pretty salty, too, so the added salt is probably not necessary. So we decided to add a few teaspoons of mayo to make it creamier. I like to add shredded carrots to my tuna, so I did that for the sardine spread as well. Those two little things made it much better. We didn't have any crackers around, so I substituted in tortilla chips. Next time, though, I think I'll try adding it to a grilled cheese sandwich!

welcome to eat.to.glow

2010-05-26T12:05:00.000-07:00

Why start a blog when there are millions out there already?

Hey! My name's Alyssa. My motivation in starting a blog about healthy eating stems from my frustration with trying to make healthy and sustainable eating choices on a college student's budget. If you are one of the many trying to do the same, you know how difficult this task is. But it's extremely important.

My mom grew up on a farm during the rough times of the '80s, and consequently I was raised to make frugal and thrifty spending choices. We bought generic food brands (but were still very health-conscious), shopped at garages sales, and used the library instead of buying brand new books. So, when I started in 2008 as a nutrition student at the University of Minnesota and began spending the majority of my time reading and learning about the link between diet and health, I began to stumble more and more upon terms like organic foods, sustainable agriculture, and fair trade products. While I had heard of these things before, I had dismissed them as elitist and too expensive. But the more reading I did, the more I realized that putting quality substances into our bodies is more than worth the added cost. While truly high-quality food may have a higher upfront cost, it will pay off over time through decreased health care costs, decreased damage to the environment, etc. BUT that does not mean that one's food budget needs to triple in size. This blog will explore why it's so important to eat as much fresh, unprocessed, and chemical-free food as possible without going broke.

For an in-depth look into the true costs of cheap food, check out these sources:
Time Magazine Article: "Getting Real About the High Price of Cheap Food," by Bryan Walsh.
Books: In Defense of Food, by Michael Pollan.
Fast Food Nation, by Eric Schlosser.