EAT YOURSELF WELL

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Colorful Roast Spring Squash – a great way to celebrate the colors of Spring!

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Colorful Roast Spring SquashThis one takes a little work to assemble (:-) you’ve been forewarned), but is a fun project with kids and is REALLY pretty on the table. I actually like the non-casserole version better when served piping hot, but plenty of people disagree with me (and the casserole is crazy delicious when served cold) so here you go with both versions!

Ingredients
4 medium carrots
Spring zucchini and yellow squash – amount depends on size. I like the smaller spring versions, and buy about 20 of those, but if you have larger ones, the quantity is lower.
4 fresh garlic cloves, finely chopped or pressed
3/4 cup mushrooms, chopped, pick your favorite type
1.5 tbsp fresh thyme (I love lemon thyme in this, if you have it)
1 tbsp olive or coconut oil
Salt and pepper to taste

Additional for casserole version:
4 eggs
1/4 cup chopped parsley
1/4 cup milk (any type, and optional)
1/2 cup cheese (optional)

Preheat oven to 350.

Slice carrots into thick matchsticks or similar small pieces, about 2″ tall. Warm oil in oven-safe casserole dish (about pie-pan size) over medium heat. Add garlic, mushrooms, carrots, and 1 tbsp of the thyme. Cook slowly for about 10-15 minutes, stirring occasionally, until carrots are warmed throughout, then remove carrots and spread them out to cool, leaving the mushrooms and garlic in the pan.

While the carrots are cooking and cooling, cut the zucchini into similar large matchstick pieces.

Now, the fun begins. Spread the mushroom mixture across the pan, and begin arranging the matchsticks upright over them. Kids love helping with this, it’s a game. I find it easier to start in the middle and move outward. If you’re feeling creative, make a pattern, like a flower, with the colors. Go all the way to the edges so that the pieces stay upright while baking. If you’re not making the casserole version, sprinkle the remaining thyme over the vegetables, add salt and pepper, and pop into the oven for about 20 minutes, or until veggies are soft but not mushy (use a fork to gauge readiness).

Casserole variation: before putting the veggies in the oven, whirl the eggs, plus the cheese and milk if you’re using them, in your blender on low, along with pinch of salt. Stir in the parsley, and pour evenly over the vegetables. Grind pepper over all. Bake until the eggs are set, and the vegetables are soft but not mushy – you can tell by using a fork. Let rest about 10 minutes before eating. This dish is also excellent served cold!

Cabbage-Onion Saute with Marinated Cucumber Salad

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Cabbage-Onion Sauté with Marinated Cucumber SaladCabbage-Onion Sauté with Marinated Cucumber Salad

Time: 20 minutes

 

 

This super-simple, idea-to-table-in-20-minutes dinner is great for a night where you’re behind in your veggie 7-a-day, but want something full of flavor!  The bit of Dijon mustard in the cabbage brings out the natural cabbage and onion flavors, but feel free to sub in herbs or veggies you have on hand.  Turmeric is amazing, particularly with coconut oil … or dill, sliced fennel, or finely diced carrot for a sweeter taste.  Let me know if you find a great flavor profile you’d like to share!

For the Cabbage-Onion Sauté:
1/3 – 1/2 medium head organic green or Savoy cabbage, sliced (can be thin or thick, your choice)
1 medium organic onions, sliced
1 Tbsp. organic coconut oil, or butter
Salt
Pepper, freshly ground
Optional: 1 tbsp grainy Dijon mustard

For the salad:
1 organic cucumber, thinly sliced
4 tbsp rice wine vinegar (with no sugar), or white wine vinegar
1 tbsp olive oil
salt and freshly ground pepper to taste
1/2 organic red pepper, sliced into strips
1+ cups arugula

Optional: 1/2 sliced avocado on the side

Melt coconut oil or butter over medium-high heat and add the cabbage and onions. Cook, stirring frequently, for about 10-15 minutes or until soft (to your taste) and lightly browned. Stir in the dijon mustard and let melt into the vegetable mixture for at least a minute or so before plating.

After adding the cabbage and onions to the pan, thinly slice the cucumber, sprinkle with the rice vinegar, then the oil, then the salt and pepper, then stir. Let rest until the Cabbage/Onion mixture is ready.

To plate: serve the cabbage/onion mixture. Beside this, put the arugula, top with the red pepper, then place the cucumber slices over all (the oil and vinegar will fall over the arugula). Slice the avocado (yeah, it’s optional, but really? :-)) and place with the salad, or next to the cabbage. This will all come together on the plate delightfully.

Ideas for Craveworthy, HEALTHY Pizza!

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Eat Yourself WellFood marketers pull out all the stops to make you crave their foods … fight back by using their secrets to train your body to crave the foods you WANT to eat, for vibrant health!

Craveworthy, HEALTHY pizza!

Hint: all that greasy cheese actually doesn’t even have that much flavor – you won’t miss it!

  • Use thin-crust, light-on-the-cheese pizza as a base, and then PILE on the veggies! Pretty much anything goes – onions, peppers, arugula (my fave), garlic, broccoli, eggplant, sweet potato, kale, zucchini (sliced thinly using a peeler) etc. Pile it on and eat salad with your hands!
  • (My favorite tip) Saute a huge handful of pressed garlic cloves in a little olive oil, add a little parsley, and use as the sauce, as a topping, or as a dipping sauce for your pizza. Adds mad flavor, fun, and the healthy goodness of garlic!
  • When you make homemade pizza, experiment with using very light cheese, or no cheese at all! Or, switch in unexpected cheeses with more flavor than mozzarella – like gorgonzola. A little goes a LONG way on flavor!
  • Another way to amp up flavor and healthiness is with herbs: try oregano, rosemary, thyme … and of course, crushed red pepper!
  • Pizza re-heating tip: place it in an iron or stainless steel skillet with just a tiny bit of oil … heat over medium heat, cover at the beginning if needed to warm up toppings. The crust will be crispy and delicious!
  • Avoiding gluten? Some of the new cauliflower-crust recipes are AMAZING, and taste/feel just like regular thin crust!

Don’t let candy marketers in your Easter basket! :-)

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EasterHey … just to let you know … someone else, someone without your best interest at heart, is trying to grab hold of your Easter and make it all a little crazy.

Somehow, a celebration of rebirth has gotten stuffed into a gooey, mass-produced, junky mess of chocolate-flavored waxy substance.  Or sugar-coated marshmallows, dyed pink.  Or blue or yellow.  Marketers make it, and we buy into it, somewhat mindlessly throwing these pastel-colored sugar bombs into our shopping cart without really thinking:  is there a good reason to feed this to my kids?  Is it feeding their health or stealing their health?

And if it’s stealing their health … (it is) … how on earth is that a reasonable celebration of the rebirth of a holy life? I mentioned this to a friend the other day, and she said (thankfully not in front of her child), “seriously, Jennifer, can’t we just let them have a little fun every now and then?”  And then she stopped and said, “wow, did I really just say that?”

Yes, you just bought into what every food marketer wants you to internalize:  Sugar=Fun. Taking away sugar=punishment, or at the least, loss of fun.  And what parent wants to steal fun from their kids?

What if, instead, we spoke the truth?  The junky candy that is sold at Easter = junk in kids’ bodies.  Skipping it = showing love.  There are thousands of ways to have fun that have nothing to do with junky foods!  And there are definitely better ways to celebrate rebirth!

Here are just a few, to get you started:

  1. My favorite:  Plant a garden together.  If it’s not time in your area, start seeds indoors.  Seriously, what is more rebirth-affirming than watching seeds turn into food?
  2. Make a clean sweep of a room that really needs it.  Playrooms would be great.  Where would these toys have a “new life” with kids who need them?  Same with clothing, or books!
  3. Get a tree guidebook and look up the trees in your neighborhood.  Give your favorites names, and watch them grow throughout the year.
  4. Adopt a dog or cat from a shelter – give them a new life!  Note:  please do NOT get a baby chick or bunny, unless you have experience with these animals and know how to give them a good, long life.  Most die within a few weeks of being purchased for Easter.
  5. Sprout your own seeds, for eating!  This is a great quick project – you can sprout things that grow within just a few days!  Watch the seeds “come to life” together, and then add them to salads or sandwiches.
  6. Start a family “Rebirth” journal.  Use this as your own personal new year, and have every family member write in what talent, hobby, or habit they want to be “born” in them this year.  Every year, review the prior year’s commitment, and discuss how it has blossomed in your life.

That’s just a few, but they all have much longer-lasting, positive impact than anything that comes in a Pez dispenser or plastic packaging!

Happy, Healthy Easter!

 

101 Fresh, whole-food healthy snacks!

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101 Fast/Healthy/Fabulous Snack Ideas

For many busy people (including me), the most dangerous time for lapsing into a bad habit (junk food) is when hunger strikes at an inconvenient moment. And the most dangerous of all could be pseudo-healthy packaged foods (non-fat chemical pudding bars, “diet” desserts, etc.)

Keep these healthy snacks on hand for when that happens, and you’ll be ready to power through even the busiest days!

 

1. Spicy Black Beans add 1 tbsp salsa to 1/4 cup black beans; top with greek yogurt for a creamy kick

2. Raw veggies and Hummus (with red/green pepper strips is easy and delicious)

3. Jicama sticks sprinkle with lime juice and dip in chili powder – crunchy and delicious!

4. Avocado cut in half, remove pit, sprinkle with lime, salt and olive oil and eat (I could live on this)

5. Plain Yogurt or Kefir topped with nuts and/or fruit

6. Use Cucumber slices as Crackers Spread them with hummus, super-thin cheese slices, or olive tapenade

7. Apple dipped in Nut butter Almond, sunflower, peanut, etc.

8. Fruit “pie” Take whatever fruits you have in the freezer and pop them into a microwave-safe container. Microwave until bubbling, add complementary spices (vanilla, cinnamon, etc.), sprinkle with some chopped nuts. Instant happy!

9. Applesauce sprinkled with fresh cinnamon

10. Banana, kale, and almond milk smoothie

11. Almonds Raw, unsalted, organic

12. Carrot-Mango Smoothie Two Carrots, 1 cup frozen mango, 2 tbsp lime juice, and about a cup of water. Blend until smooth and thank me later -)

13. Homemade Frozen Pops blend real fruit (strawberries, mango, banana, watermelon – or a mix of whatever you have!) and freeze as-is, no need to add anything at all, particularly sugar!

14. Coconut-Chia “Pudding” Few tbsp Chia in Coconut Water or Coconut Milk, wait 10 minutes, then eat or store in fridge

15. Quick Quesadilla Whole wheat (or corn) tortillas with any leftover veggies inside (keep pickled jalapeños on hand for this) – throw in cheese, or not, and microwave until warm

16. Hard Boiled Egg cut in half, add salt/pepper, and enjoy

17. Sunflower Seeds

18. Cottage Cheese add your favorite fruits and nuts

19. Trail Mix – make your own! Mix dried fruit, sunflower seeds, chopped nuts, granola, whole-grain cereal, etc.

20. Raisins

21. Lemony Avocado With Endive Dippers ⅓ chopped avocado + 2 teaspoons fresh lemon juice and a pinch of salt. Scoop with endive leaves.

22. Rice or Quinoa Cakes Spread with Nut Butter

23. Asian pear slices

24. Dried Fruits

25. Mixed fruit salad Cut up whatever you have, and toss with one tablespoon fresh-squeezed orange juice.

26.Air-popped non-GMO popcorn

27. Inside-out mango Cut crosshatches into a (pitted) mango half, and sprinkle with lime juice and cayenne pepper. Turn inside out and eat! (yes, this is messy but worth it)

28.Clementines

29. Sweet Potato Fries one small sweet potato sliced in thin sticks, tossed with 1 teaspoon olive oil, and baked at 400° (or hotter if your oven allows) for 10 minutes

30. Handful of olives

31. Veggie wrap Wrap a lettuce leaf around an organic pickle spear, and any veggies you have on hand (peppers, carrots, etc.), add mustard or hummus if you like

32. Blueberries

33. Ants on a Log Spread sunflower seed butter on celery and top with raisins

34. Steamed Veggies Delicious as-is, with a splash of olive oil, garlic, lemon, etc.

35. Peanut Butter and Bananas On whole wheat bread

36. Dr. Gupta’s Calming Creamy Turmeric Tea

37. Rosemary Mash Hand-mash canned white beans with olive oil and chopped fresh rosemary. Serve over radicchio leaves for color/flavor contrast.

38. Cherry Tomatoes Give them a quick broil with a dash of olive oil if you’re craving something warm

39. Organic String Cheese

40. Small Green Salad Add a spritz of lemon/olive oil dressing

41. Bean salad Whatever canned beans you have, plus diced onion, any herbs on hand, and add a glug of olive oil and vinegar

42. Kabobs veggies on a stick, lightly broiled in the oven

43. Organic Carrots slice on the bias into “chips” for fun

44. Grilled Pineapple Put on the grill or a skillet on medium heat for 2 minutes or until golden

45. Baked Apples One smallish apple, cored, filled with 1 teaspoon cinnamon, and baked until tender

46. Warm Pumpkin Seeds 2 tbsp pumpkin seeds baked at for 400° for 15 minutes or until brown. Sprinkle with a bit of salt.

47. Strawberries, fresh; if frozen, microwave until hot and serve as a warm strawberry soup!

48. Veggie Egg Salad Low-fat tortilla rolled around egg salad and shredded carrots

49. Warm Tomatoes Cut plum tomatoes in half, broil with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese

50. Bowl of bran flakes Add 1/2 cup milk (or substitute) and berries

51. Guacamole with veggies (my personal favorite!)

52. Trisquits (the original ones with just 3 ingredients) dipped in cottage cheese or hummus

53. Cashews

54. Sugar Snap Peas I love to put a bag of these out instead of popcorn on family movie night – they disappear!

55. Half of a fresh peach with a scoop of cottage cheese in the middle

56. 2-Ingredient Creamy Garlic Broccoli

57. Strawberry Salad 1 cup raw spinach with ½ cup sliced strawberries, 1 tablespoon balsamic vinegar, and a dollop of dijon mustard

58. Baked (or microwaved) potato topped with salsa

59. Apricots

60. Peanut Butter Yogurt Dip with fresh fruit

61. Frozen Grapes Red and green, seedless

62. Cheesy Roasted Asparagus drizzle asparagus spears with olive oil and grated parmesan cheese, bake for 10 minutes at 400°

63. Banana Smoothie ½ cup sliced frozen banana (or add a little ice), ¼ cup plain yogurt, blended until smooth

64. Fruit Chips Crispy dehydrated apples, pears, etc – YUM!)

65. Tropical Juice Smoothie ¼ cup pineapple juice, orange juice, apple juice, and any frozen fruit you have on hand, blended

66. No-Chop Gazpacho Combine tomato juice, cucumber, bell peppers and onion in a mini chopper/blender; pulse just until chunky. Add a splash of red wine vinegar.

67. Frozen Banana Peel before freezing

68. Oatmeal simple and delicious

69. Sliced tomato with a sprinkle of feta and olive oil

70. Kale Chips Tear kale leaves into large pieces and place on a baking sheet. Spritz with olive oil and bake at 375° until crisp. While still warm, sprinkle with salt.

71. Stuffed Mushrooms Briefly microwave button mushroom caps until softened. Fill with leftover pesto or tomato sauce

72. A couple of squares of dark chocolate 70% cacao or more

73. Sun dried tomatoes (real ones – click here for the best explanation I’ve seen)

74. Chickpea Poppers Completely dry canned chickpeas. Mix with a bit of extra-virgin olive oil, season with dried oregano and garlic salt and roast at 400° until crisp.

75. Cocoa nibs over canned pears

76. Pecans

77. Frosty Melon Blend honeydew with plain yogurt, and ice if desired.

78. Nutty Banana Blend Blend frozen banana with fresh peanuts and a splash of almond milk.

79. Orange or Grapefruit slices

80. Pistachios

81. Stuffed Figs Split plump dried figs and stuff with toasted hazelnuts. (this is from Rachel Ray, and is DELICIOUS)

82. Strawberry-Banana Smoothie Frozen strawberries and bananas blended with a little almond milk (or similar). Easy peasy and delicious.

83. Edamame Easy to keep on hand in freezer

84. Baby potatoes Microwave them for 3 to 5 minutes, sprinkle with pepper and sea salt

85. Roast Cauliflower Sprinkle with olive oil, pop in oven and pull out when browned. Eat.

86. Radish Slices slice thinly and enjoy all the crunch of a potato chip, with none of the nasty.

87. Tortilla “Pizza”  Add thin tomato slices (remove seeds/liquid) and finely sliced/diced fresh veggies to a basic whole wheat tortilla.  Bake directly on the rack in a toaster oven for about 10 minutes at 350 – delicious even without cheese!

88. Whole grain cracker smeared with goat cheese Add an apple slice or grape for extra deliciousness

89. Watermelon + pistachios + lime juice

90. Sliced Cantaloupe

91. Ear of (non-GMO) corn wrap in damp paper towel, pop in microwave, add fresh ground salt and pepper

92. Canned soup Lentil and black bean are particularly filling (look for organic varieties, stock up when on sale)

93. Pecans

94. Mixed veggies Easy to keep on hand in freezer, pop a cup or two in the microwave for a delicious quick snack/meal

95. Black Bean Hummus Puree drained black beans with garlic clove, and a dash of lemon juice, tahini, and cumin

96. Apple Quesadillas put thinly sliced apple and a tiny bit of grated cheddar on a whole wheat tortilla, quickly warm in a pan and serve

97. Easy Tzatziki blend organic Greek yogurt with sliced cucumbers, garlic, olive oil and a squeeze of lemon. Let flavors combine then scoop up with raw veggies.

98. Acai bowl blend unsweetened frozen acai pulp (available at many supermarkets) with just about any liquid (recommend almond milk or coconut water) and some greens of your choice. Put in bowl and top with diced fruit, nuts, etc.

99. Cucumber salad Sliced cucumber, lemon juice, olive oil, salt and pepper

100. Grated carrot salad Grate a carrot or two, add some bits of red onion and sprinkle with a mix of red wine vinegar and dijon mustard.

101. A softly scrambled egg, with a little freshly ground salt & pepper … simple and delicious!

Why I am in a Food Fight (against Junk!)

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I will not stop ... until filling her with junk food is just as socially unacceptable as giving her a cigarette.

Why do we not give cigarettes to kids? Because while they may like the feeling for a moment, we know it will end badly.

Why do we not let them drive a car? Because while they may like the feeling for a moment, we know it will end badly.

Why do we not give them drugs? Because while they may like the feeling for a moment, we know it will end badly.

Why do we not send them off to school full of toaster pastries (candy disguised as breakfast?) Because while they may like the feeling for a moment, we know it will end badly.

Oh, how I wish that last one were true. But somehow our culture has slipped, we have lowered our collective bar, to the point where we don’t even think it’s odd any more to:

And when a parent tries to call foul on this bizarre behavior, he/she tends to be viewed as “extreme,” and to be hear they should “let kids be kids.”  OK, pass them a cigar – they may like that, too.

Instead, what if we could find a way to tune out the words of the food marketers (whose job it is to increase consumption of their brands – not to increase your health) … and to instead make independent, informed choices for what to feed our families and ourselves?

What would our meals look like?  What would our kids’ snacks look like?  And what would be the impact on our collective health?

I believe we can reverse the trend in child obesity rates, which have quadrupled, from 5 to 20% in the last 30 years, along with hospitalizations of children due to obesity complications.

I believe we can reverse the highly related Type 2 Diabetes crisis (healthcare costs of $110 billion in 2011, projected to rise to nearly $157 billion by 2017).

And, call me crazy, but I think this can and must happen quickly, overnight, even.  Let’s effect a culture shift that makes healthy choices the norm … the “default” behavior, and makes unhealthy choices uncomfortable.

If you are a parent, you can help be a driver of the shift.   Bring beautiful, healthy snacks and meals when called upon by your school.  Demonstrate that in-season fruit, water (maybe flavored with some fresh fruit?), and veggie snacks will be gobbled up as quickly as junk food, but with FAR better long-term results.  And at home, cook, or at least assemble!  If you start with whole ingredients like vegetables, grains, eggs, etc., and keep the focus more on vegetable sources, it is incredibly hard to make unhealthy meals.  It’s the so-called “convenience” foods that come pre-packaged, pre-measured, pre-sliced that are most dangerous to your family’s health.  Think:  making your own chips vs. buying them in bags.  You may have them from time to time, but the volume would be drastically reduced.

If you are an educator, make your classroom a “marketing central” for a healthy lifestyle.  Kids who look at appetizing pictures of fruits and veggies all day tend to choose and eat more of these foods at meals!  And for goodness sake, please ask parents to send only snacks that support health.

If you are a doctor or nurse, PLEASE don’t be afraid to suggest that families limit their foods to those made from fresh, whole ingredients.  It’s not “fringy” or “crunchy” … it’s based in science and just makes sense.  Years ago, a few words from a pediatrician helped call my attention to a dietary choice I was making (for “convenience”) that compromised my children’s health.  He made a huge impact on our lives.

If you are an influencer of others – and this includes all celebrities, athletes, journalists, bloggers, etc. – please wield your influence wisely.  Since you have to maintain high energy for your high-impact life, you probably already make awesome food and lifestyle choices.  Be public – very, very public – with them.

And whoever you are, for yourself, as you go through your day, ask yourself whether each food choice you’re about to make supports or damages your health.  If it is damaging, exercise this opportunity to hold yourself to a higher standard … to tell yourself a new story about your value, and what your body deserves by instead choosing foods that are healthy and life-affirming.

It really doesn’t take many good choices before they suddenly start to be the easy norm for you … and even those around you!

Ridiculously Good/Easy/Healthy Granola Bits

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This is not a fussy recipe – feel free to experiment and learn what you love the most – it will ALL be good.  For example, I used freeze-dried pomegranates in the last batch and they added a great sweetness and an unexpected extra crunch.  If you have a favorite nut butter, you can add it instead of – or in addition to – the nuts. Think about seasonal flavors as well!

This is also a great recipe to make with kids – they can use their (clean) hands to mix.

Ridiculously Good/Easy/Healthy Granola Bits from EatYourselfWell.com

 Ridiculously Good/Easy/Healthy Granola Bits

  • About 4 cups grains; oat flakes, barley flakes, wheat flakes, rye flakes or similar 
  • 2 handfuls of seeds; for example, sunflower,  hemp, chia, pumpkin.
  • 2 cups nuts;  for example, almonds, walnuts, pecans, etc.
  • ½ cup coconut flakes, unsweetened
  • 1/2 cup coconut oil, melted
  • 1/3 -1/2 cup sweetener: maple syrup, honey, agave, or brown sugar
  • Optional: 1 cup dried or freeze-dried fruit; for example,  cranberries, apple, strawberries, banana, raisins, plums
  • Optional (but delicious!):  handful of cacao nibs
  • Optional: Spices of your choice: cinnamon, vanilla, etc.

Preheat your oven to 300 degrees.

Place the nuts, seeds, grains, coconut and dried fruits (if using) into the bowl of a food processor and pulse to break up and mix.  (Do not over-process, or you’ll wind up with nut butter!)  Move to a large bowl.  Mix the melted oil and sweetener (and spices, if using) in a smaller bowl, then add to the big bowl and toss really well with a big wooden spoon – or a couple of kid hands plus your own.  

Form into spoonful-sized bits and place onto a large, parchment-lined baking sheet.   Tap them down to flatten slightly. Bake for about 40 minutes, but watch carefully for the last 10 minutes or so, and take out when they look lightly browned and feel firm.

Store it in an airtight container for up to three weeks (at least, I think so … it never lasts that long for me). 

From  Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell  Please maintain link as you copy and share recipe with others!

Great find at the Farmer’s Market: Freeze-Dried Fruits and Veggies!

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Are you a patron of your local Farmer’s Market?  I seek them out in every city I travel to, and am lucky enough to find something amazing at nearly every one I visit!

Today, I’m in Celebration, Florida, where I found a stand run by a happy couple eager to pass out samples (my favorite kind of stand :-)) … they had freeze-dried fruit/veggie chips of all kinds, all made without creepy ingredients like preservatives.  I wish I’d taken a pic of their stand, but we’ll have to settle for a picture of the bounty.

Freeze-dried Farmer's Market Bounty

Freeze-Dried Farmer’s Market Bounty

I snapped up bags of lemons, limes, zucchini, mango, eggplant, pineapple, and kale, mostly naked, but a few with herbs/spices that took the food from tasty to amazing.

Freeze-dried fruits and vegetables retain much of the taste of their original fresh versions, though the texture changes to a chip-like crisp.  For some foods, that’s a loss, for others, it’s a gain.

But how about nutrition? Any form of cooking/storage impact the nutritional profile of foods, but freeze-drying does a pretty good job of preserving the nutrients.  Studies by the American Institute for Cancer Research show freeze-dried foods retain high levels of all phytochemicals and folic acid, and that freeze-dried foods retain more nutrients than dehydrated foods.  And with a shelf life of up to 25 years (yes, that is not a typo), you have a long time to access those nutrients!  Think of it this way … which will have more nutrients a month from now:  the rotten tomato on the counter, or the one that you dehydrated?  Easy answer, because you won’t eat the rotten one.

And speaking of “won’t eat it,” which provides more nutrients:  the zucchini that the kids push around the plate at dinner, or the bowl of freeze-dried zucchini chips that they destroy while watching a movie?  Easy.

In any case, I’m off to grab some of that pineapple to take on a long bike ride (it’s also super-portable).  This is going to be an amazing week of eating!

 

 

Strawberry Lies: What’s NOT in your food may surprise you!

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quakerYour strawberry-loving kids had Quaker Strawberries and Cream oatmeal for breakfast, with Hershey’s Strawberry milk. Strawberry Fruit Gushers for dessert for lunch, and Straw-Banana-Rama Double Crush Cup Yogurt for an after-school snack. At practice, they drank Kiwi-Strawberry Vitaminwater, and then had Strawberry Fruit Roll-Ups after dinner.

So how many strawberries did they eat, for goodness sake? EXACTLY NONE.

Confused?  Read on, and follow the links to credible sources for ingredients, if you want to check for yourself (and you should)!

I’m picking on strawberries, but this is by no means limited to them.

Crystal Light’s “Natural Lemonade” mix doesn’t even contain a single drop of lemon or lemonade (though it does include under 2% of “lemon juice solids, meaning solids extracted from lemons and then turned into a powder)!  Please tell me what’s “Natural” about that?

kraftguacamoleKraft sells a “guacamole dip” that contains less than 2% avocados.

Knorr “Pasta Sides” Chicken Broccoli Fettuccini has more corn syrup, hydrolyzed soy protein, and salt than there is Chicken or Broccoli.

WHAAAAAAATTTTT?

These food marketers are counting on your being too busy (and trusting) to worry with reading the label.  They think that because they add fruit flavors or colors, you’ll be duped into buying their products and feeding them to your families.  And unfortunately, for many of us, they’re right.

If a blouse were marked as “silk” but then you found out later that it was imitation silk, you’d return it.  If you stopped for your morning “coffee” but then later learned it was made of a colored water that was flavored to taste like coffee (but didn’t have any of coffee’s physical or nutritional characteristics), you’d be up in arms.  So why are we giving food marketers so much leeway with chemical colors and flavors that help THEM save money, but dupe us every day?

How to Fight Back

1.  Read labels.  Don’t assume that because you see it on the label, it’s in the box.  Or that if it’s not on the label, it’s not in the box.  

2. Avoid buying packaged foods.  I know, it sounds extreme, but it’s actually easier than you think.  Stay away from the middle of the store – shop the periphery, where most non-processed food lives.  Buy strawberries rather than strawberry-flavored gook.  Make a game of it for a week, just to see how you do – you may be surprised at how simple and tasty your meals become!

3.  If you’re going to choose a packaged food, choose the simplest one the brand offers.  As an example, next time you’re in the grocery store, compare the ingredients in Triscuits (whole wheat, oil, and salt) to the ingredients in any other Triscuit flavor (too long to list here, and includes MSG, ugh).  Or compare regular Quaker Oatmeal to the “strawberries and cream” abomination mentioned above.

Here’s one more for the road:  Snyder’s of Hanover Eat Smart Veggie Crisps claim to be “A bountiful blend of potato, spinach, and tomato chips.”  However, they boast more potassium chloride than spinach.   Doesn’t sound very bountiful to me.

CNN: Study Finds That World Wastes Half its Food

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This is one of the saddest articles I’ve read in a long time: The World Wastes Half its Food.  And much of it due to blemishes or imperfections that the healthiest, heritage, organically-grown food will be more prone to … while the snack cakes live on.

As consumers, we are either part of the solution, or part of the problem.  What we can do:

  • Teach the market not to throw away viable food : insist on organically grown fruits and vegetables, and accept the imperfections that come with that. The worm in the tip of the corn, the dark spot on a banana, or the overripe leaves on the outside of a cabbage are normal and easy to strip away.  Accepting this small investment of time will help teach producers and grocers not to throw away these items (and drive prices up to cover the waste).
  • Be deliberate in your own shopping choices: think of the effort and work that went behind the vegetables you are buying, and the lives invested in the meat items.  Refuse to squander this – buy only what you can eat or store, and if you wind up with a surplus, invite a friend to share dinner, or pass the ingredients to a local food bank before they spoil.
  • Does your CSA or garden sometimes overwhelm even your hungry family? Invest in freezer space and dehydrating tools and challenge yourself to live with as little waste as possible.  Fruits can be made into fruit leathers, veggies into great soups for office lunches, and more.

Have other ideas?  Please comment below and share them … let’s work together to reduce this terrible waste!

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