As you can see with the lack of posting, I’ve been a bit of a slacker in the food department lately. Life gets so busy at times and I think we often put our food and nutrition needs on the back burner. As I’m digging myself out of this rut, I realize that I actually haven't been quite as unproductive as I originally thought...
Usually I browse through my favorite grocery store’s sales flyers on Friday, and then spend some more time looking through my cookbooks and online for the perfect recipes. I then put together a menu and grocery list for the following week. Lately I’ve just been winging it; I purchase my food staples and then grab whatever else is on sale or looks fresh. I’m a super organized person, so cooking like this for the past month or so has been driving me crazy! But as disorganized as it seems, I just came to the realization that it’s been a great learning experience for me.
Instead of feeling restricted by a menu and specific recipes, I’ve been creating meals on the fly with whatever I have on hand. Some have been delicious and others not so good, but I always get a sense of satisfaction out of my creations. I’d like to share one of my favorites with you.
Smoked salmon, veggies, and spicy cream cheese
I LOVE sushi but don’t get the opportunity to eat it all that often. The rolls are my favorite and I’ve always been a fan of the Philadelphia Roll made with smoked salmon and cream cheese. White rice is gluten free and one of the exceptions I’ll make in the grain category from time to time, but when I’m trying to emulate the flavors at home it’s certainly ideal to skip the rice. So this is what I came up with:
1 package smoked salmon
2 eggs, poached
1 avacado, sliced
½ cucumber, sliced
2 roma tomatoes, sliced
3 tbsp cream cheese
Wasabi, to taste
Salt and pepper, to taste
After slicing the tomato and cucumber, season with salt and pepper. Place the avocado slices in a small bowl, and season with a few drops of lemon juice, salt and pepper. Place the smoked salmon pieces on a large plate. Mix the cream cheese with the wasabi and spread evenly on the smoked salmon. Layer the avocado, cucumber and tomato slices on top of the salmon, covering the entire area. Top with the poached eggs, salt, and pepper.
I wish I had a picture to share because this dish has a fabulous presentation! Enjoy for breakfast, lunch or dinner!
Friday, September 2, 2011
Friday, August 19, 2011
Raw Food: Musings and a Recipe
A couple of months ago I was at the library in the cooking section. I had gotten a little tired of all the usual recipes I prepare and wanted to try something new. Usually I just skip right over the vegan/vegetarian section unless I am specifically trying to find a new veggie recipe. However, this time, kind of on a whim, I grabbed a raw foods cookbook and curiously glanced through the recipes. The food looked delicious and interesting so I added the book to my pile.
Of course I’m not interested in adopting a vegan diet and most certainly not a raw foods diet, but I as I mentioned in my last post, I think it’s vital to keep an open mind. For those unfamiliar with a raw foods diet, it basically encourages consumption of foods in their “living” state, so heating anything over 118 degrees Fahrenheit is a no-no. It’s like the vegan diet on steroids. I like the basis of the raw foods diet: using fresh whole ingredients, buying produce locally and seasonally, and refraining from consumption of processed foods. But, there are some claims by raw foodists which I think can be somewhat misleading to those unfamiliar with nutrition.
In the cookbook I borrowed from the library, the authors mentioned that people following a raw foods or vegan diet can obtain their full requirement of omega-3 fatty acids from foods like flax seed and walnuts. Unfortunately, these foods only possess the plant-based form of omega-3 and therefore do not contain valuable DHA and EPA which are only found in animal sources like cold water fatty fish (and algae). The body is able to convert some of the ALA found in plants-based sources of omega-3 into DHA, but it does so only in very small amounts.
The authors also claimed that raw foodists would be able to fufill all of their vitamin A requirements with plant-based sources as well. However, true vitamin A only comes from animals and is especially dense in liver. Some vegetables contain carotenoids (like betacarotene in carrots) which the body converts to retinol (the functional form of vitamin A). The problem with obtaining all of the required vitamin A from vegetables is that the body needs about three to four units of carotenoids to make one unit of retinol. This means you’ll have to eat an absurdly impossible amount of veggies just to meet daily vitamin A requirements. The conversion mentioned above is just an average; some people are able to create more retinol, some less, but never a one to one ratio.
I found several more statements of concern throughout the book and was glad that I had the knowledge to recognize these fallacies…otherwise I might be a raw foodist myself! This is exactly why it’s so important to do your own research and figure out what’s really best for your body. No one book or documentary or blog or author or doctor can ever give you the answers you really need to live a healthy life. It’s an ongoing journey in which we all need to be proactive.
Ok, now that I have that tidbit aside, back to the raw food recipes! I actually found most of the recipes to be quite intriguing. Dave and I bought a dehydrator recently otherwise I wouldn’t have been able to make very many of the recipes. None of the raw foods I made came out perfectly, but I will definitely do some more experimenting. If you do have a dehydrator, I would highly recommend making a grain-free, vegetable-based wrap…and here’s how:
2 zucchini
1 ½ cups ground flaxseed
2 cups water
1 tbsp. psyllium powder
1 garlic clove
Pinch of salt
4 tbsp fresh herbs OR 2 tbsp dried herbs*
*For the herbs, use whatever fresh you have on hand or your favorite combination of dried herbs. Oregano works really well with this recipe.
Combine all ingredients in a food processor. Dehydrate at 110 degrees for 5-6 hours.
The first time I made these I wasn’t sure if I had dried them too long or not enough! When spreading the mixture in the dehydrator, try to spread it as evenly as possible - this will help when you are trying to determine whether or not the wraps are done. Psyllium husk is supposed to add flexibility to the wraps, which is why I’ve included it in this version. I’ve also read that soaked chia seeds may help with making the wraps more “wrap-like.” Be sure to flip the wraps halfway through and keep an eye on them to make sure they don’t get too crispy. But if they do get crunchy, then you have some yummy zucchini crackers! The original recipe I made from the book was a little "blah" so I added some spices to make it more palatable.
Experiment with this. It’s definitely not the same as a warm, soft flour tortilla, but it’s a healthy and fun alternative!
Of course I’m not interested in adopting a vegan diet and most certainly not a raw foods diet, but I as I mentioned in my last post, I think it’s vital to keep an open mind. For those unfamiliar with a raw foods diet, it basically encourages consumption of foods in their “living” state, so heating anything over 118 degrees Fahrenheit is a no-no. It’s like the vegan diet on steroids. I like the basis of the raw foods diet: using fresh whole ingredients, buying produce locally and seasonally, and refraining from consumption of processed foods. But, there are some claims by raw foodists which I think can be somewhat misleading to those unfamiliar with nutrition.
In the cookbook I borrowed from the library, the authors mentioned that people following a raw foods or vegan diet can obtain their full requirement of omega-3 fatty acids from foods like flax seed and walnuts. Unfortunately, these foods only possess the plant-based form of omega-3 and therefore do not contain valuable DHA and EPA which are only found in animal sources like cold water fatty fish (and algae). The body is able to convert some of the ALA found in plants-based sources of omega-3 into DHA, but it does so only in very small amounts.
The authors also claimed that raw foodists would be able to fufill all of their vitamin A requirements with plant-based sources as well. However, true vitamin A only comes from animals and is especially dense in liver. Some vegetables contain carotenoids (like betacarotene in carrots) which the body converts to retinol (the functional form of vitamin A). The problem with obtaining all of the required vitamin A from vegetables is that the body needs about three to four units of carotenoids to make one unit of retinol. This means you’ll have to eat an absurdly impossible amount of veggies just to meet daily vitamin A requirements. The conversion mentioned above is just an average; some people are able to create more retinol, some less, but never a one to one ratio.
I found several more statements of concern throughout the book and was glad that I had the knowledge to recognize these fallacies…otherwise I might be a raw foodist myself! This is exactly why it’s so important to do your own research and figure out what’s really best for your body. No one book or documentary or blog or author or doctor can ever give you the answers you really need to live a healthy life. It’s an ongoing journey in which we all need to be proactive.
Ok, now that I have that tidbit aside, back to the raw food recipes! I actually found most of the recipes to be quite intriguing. Dave and I bought a dehydrator recently otherwise I wouldn’t have been able to make very many of the recipes. None of the raw foods I made came out perfectly, but I will definitely do some more experimenting. If you do have a dehydrator, I would highly recommend making a grain-free, vegetable-based wrap…and here’s how:
2 zucchini
1 ½ cups ground flaxseed
2 cups water
1 tbsp. psyllium powder
1 garlic clove
Pinch of salt
4 tbsp fresh herbs OR 2 tbsp dried herbs*
*For the herbs, use whatever fresh you have on hand or your favorite combination of dried herbs. Oregano works really well with this recipe.
Combine all ingredients in a food processor. Dehydrate at 110 degrees for 5-6 hours.
The first time I made these I wasn’t sure if I had dried them too long or not enough! When spreading the mixture in the dehydrator, try to spread it as evenly as possible - this will help when you are trying to determine whether or not the wraps are done. Psyllium husk is supposed to add flexibility to the wraps, which is why I’ve included it in this version. I’ve also read that soaked chia seeds may help with making the wraps more “wrap-like.” Be sure to flip the wraps halfway through and keep an eye on them to make sure they don’t get too crispy. But if they do get crunchy, then you have some yummy zucchini crackers! The original recipe I made from the book was a little "blah" so I added some spices to make it more palatable.
Experiment with this. It’s definitely not the same as a warm, soft flour tortilla, but it’s a healthy and fun alternative!
Friday, August 12, 2011
Friday Thoughts...
Keeping an Open Mind
Many of us are searching for holistic, natural solutions to weight gain, disease, and other ailments, but oftentimes we’re too quick to put everyone in the same box. The point I’m trying to make with my blog is not that everyone should eat how I do, but that people should constantly search for and make the best decisions for their particular situations. I follow Chris Kresser’s blog fairly regularly and really like his outlook on nutrition and health. I especially enjoyed his post today which touched on the idea that there is not one single solution to fit everyone’s health needs. Many people in the paleo community are way too set in their ways and as a result they don’t even entertain viewpoints differing from their own. The same can be said for proponents of most other mainstream diets. While it’s true that we are all human and have the same basic chemistry, we are still very different (especially genetically) and therefore may require different treatments for similar conditions.
Maybe some of us need to go completely gluten-free, others might need to eliminate dairy, and still others may require nutrient supplementation beyond the norm. I’d like us all to be proactive about our health and continually search for the right answers to our health questions. Be open to making changes and don’t become so set in your ways that you disregard helpful new information. You may be asking “if that’s the case, then why are you so adamant about consumption of animal products?” My answer to you: At the core all humans do require the same basic nutrient profile, and while supplementation can be helpful, nutrients are most beneficial in their natural state. Many important nutrients only occur in animals, which is why I believe consumption of these products is so vital to good health. That being said, I will respect your position on food much more if you have done proper research to determine what’s best for you (health, lifestyle, and ethics) AND the planet.
There are tons of different diets out there and the paleo/primal approach is just one of them. While the basic premise seems to work for my particular health problems, perhaps a different approach is better for you. I’ve done some research and experimental cooking with other diets (particularly raw, vegan, and vegetarian) and can see the appeal but am also aware of the nutrient deficiencies that come along with these diets. They can work for SOME people, but be careful that you’re not just jumping onto a wagon that seems like it’s the right choice. Like I said earlier, we’re all different and what works for one person may not work for you, no matter how right the concept seems to be. Whatever route you choose, I encourage EVERYONE to eat a whole foods based diet, minus all the chemicals and processing found in modern foods. We can probably all agree that this alone will make most people feel lots better!
On a slightly different note, I’ve noticed lately that the “traditional foods/whole foods” lifestyle seems to be under attack by mainstream media and, of course, most corporate food manufacturers. (Note that I’m not talking about Whole Foods itself, which seems to be thriving with its vegetarian agenda :). Folks trying to make smart, educated decisions about food are made out to be neurotic and extreme. Sure, there are some crazies out there, but is drinking raw milk really that weird? It’s been going on for centuries and only became an oddity in the last fifty or so years. Is demanding that our food be free of hormones and chemicals really an over-reaction or simply a desire to turn back the clock to the way things used to be?
Orthorexia … seriously?
Have you ever heard of orthorexia? It’s a new term used to describe people who take healthy eating to the extreme. Most true cases involve a person who cuts out all “unhealthy” foods to the point where they are eating virtually nothing. The true orthorexic is a person who takes eating healthy too far and may blame every ailment on what they eat (or don’t eat), won’t leave the house for fear of being introduced to toxins, and isolates themselves from friends and family members because those people don’t adhere to their lifestyle beliefs. These people obviously have problems that have more to do with emotional issues than a pure desire to lead a healthy life.
Orthorexia is essentially a very specific type of anorexia. However, orthorexia is also being used to describe people like myself (and you!) who are simply concerned and proactive about their health and food choices. I read one article in which it described a supposed orthorexic’s activities: she shopped for fresh vegetables at a farmer’s market, drank raw milk and made raw dairy products at home, shopped at a health food store for raw nuts and then sprouted them herself at home. This woman was made out to be a complete nutcase, when in reality she is probably very educated about food and nutrition and uses this knowledge to better the health of her family.
Orthorexia, our nation’s newest health crisis, has been all over the news lately which I actually find to be quite comical. For as long as I can remember, the news media has been obsessed with reporting on how fat, lazy, and unhealthy Americans are. There are entire television series that profile the lives of extremely overweight people, special news programs discussing the tragic rates of obesity in our children, and of course “The Biggest Loser” which challenges overweight people to compete to lose the most weight. I don’t know how many times I’ve heard the term “obesity epidemic” on the news – always in reference to the typical American eating a typical processed foods based diet. So after being told day in and day out that we are fat, lazy, and unhealthy, suddenly we also have an extreme problem in our country where people are trying to be too healthy and are therefore “orthorexic.” That’s just ridiculous.
Don’t get me wrong, I know there are people who have eating disorders that stem from serious issues. The pathology of eating disorders is different for everyone: some people are obsessed with perfection, some are starved for attention, some are emotionally unstable, and some may develop neurosis about particular foods or chemicals. I would group orthorexia under the eating disorder umbrella but I don’t think the traditional foods industry should be penalized for this. A person prone to developing neurotic behaviors in relation to food is probably prone to obsessive or destructive behaviors in many other areas of life.
There is an extreme for everything but to attack an industry that is doing mostly good things is ridiculous. Should we blame an orthorexic’s issues on the decision to lead a healthy lifestyle? Absolutely not. Should we discourage others from trying to be healthy for fear that they might turn out like the true orthorexic? Of course not. Am I concerned about developing a complex about food and becoming orthorexic myself? Nope. Truthfully, for the first time in my life I feel like I finally have power over food because I have knowledge about it. I honestly believe that the more we educate ourselves on proper nutrition and how to obtain whole sources of foods, the healthier we will be. Most would agree that this is not a crazy statement, and I suppose that is where I was trying to go with this post…in a really round about way.
Many of us are searching for holistic, natural solutions to weight gain, disease, and other ailments, but oftentimes we’re too quick to put everyone in the same box. The point I’m trying to make with my blog is not that everyone should eat how I do, but that people should constantly search for and make the best decisions for their particular situations. I follow Chris Kresser’s blog fairly regularly and really like his outlook on nutrition and health. I especially enjoyed his post today which touched on the idea that there is not one single solution to fit everyone’s health needs. Many people in the paleo community are way too set in their ways and as a result they don’t even entertain viewpoints differing from their own. The same can be said for proponents of most other mainstream diets. While it’s true that we are all human and have the same basic chemistry, we are still very different (especially genetically) and therefore may require different treatments for similar conditions.
Maybe some of us need to go completely gluten-free, others might need to eliminate dairy, and still others may require nutrient supplementation beyond the norm. I’d like us all to be proactive about our health and continually search for the right answers to our health questions. Be open to making changes and don’t become so set in your ways that you disregard helpful new information. You may be asking “if that’s the case, then why are you so adamant about consumption of animal products?” My answer to you: At the core all humans do require the same basic nutrient profile, and while supplementation can be helpful, nutrients are most beneficial in their natural state. Many important nutrients only occur in animals, which is why I believe consumption of these products is so vital to good health. That being said, I will respect your position on food much more if you have done proper research to determine what’s best for you (health, lifestyle, and ethics) AND the planet.
There are tons of different diets out there and the paleo/primal approach is just one of them. While the basic premise seems to work for my particular health problems, perhaps a different approach is better for you. I’ve done some research and experimental cooking with other diets (particularly raw, vegan, and vegetarian) and can see the appeal but am also aware of the nutrient deficiencies that come along with these diets. They can work for SOME people, but be careful that you’re not just jumping onto a wagon that seems like it’s the right choice. Like I said earlier, we’re all different and what works for one person may not work for you, no matter how right the concept seems to be. Whatever route you choose, I encourage EVERYONE to eat a whole foods based diet, minus all the chemicals and processing found in modern foods. We can probably all agree that this alone will make most people feel lots better!
On a slightly different note, I’ve noticed lately that the “traditional foods/whole foods” lifestyle seems to be under attack by mainstream media and, of course, most corporate food manufacturers. (Note that I’m not talking about Whole Foods itself, which seems to be thriving with its vegetarian agenda :). Folks trying to make smart, educated decisions about food are made out to be neurotic and extreme. Sure, there are some crazies out there, but is drinking raw milk really that weird? It’s been going on for centuries and only became an oddity in the last fifty or so years. Is demanding that our food be free of hormones and chemicals really an over-reaction or simply a desire to turn back the clock to the way things used to be?
Orthorexia … seriously?
Have you ever heard of orthorexia? It’s a new term used to describe people who take healthy eating to the extreme. Most true cases involve a person who cuts out all “unhealthy” foods to the point where they are eating virtually nothing. The true orthorexic is a person who takes eating healthy too far and may blame every ailment on what they eat (or don’t eat), won’t leave the house for fear of being introduced to toxins, and isolates themselves from friends and family members because those people don’t adhere to their lifestyle beliefs. These people obviously have problems that have more to do with emotional issues than a pure desire to lead a healthy life.
Orthorexia is essentially a very specific type of anorexia. However, orthorexia is also being used to describe people like myself (and you!) who are simply concerned and proactive about their health and food choices. I read one article in which it described a supposed orthorexic’s activities: she shopped for fresh vegetables at a farmer’s market, drank raw milk and made raw dairy products at home, shopped at a health food store for raw nuts and then sprouted them herself at home. This woman was made out to be a complete nutcase, when in reality she is probably very educated about food and nutrition and uses this knowledge to better the health of her family.
Orthorexia, our nation’s newest health crisis, has been all over the news lately which I actually find to be quite comical. For as long as I can remember, the news media has been obsessed with reporting on how fat, lazy, and unhealthy Americans are. There are entire television series that profile the lives of extremely overweight people, special news programs discussing the tragic rates of obesity in our children, and of course “The Biggest Loser” which challenges overweight people to compete to lose the most weight. I don’t know how many times I’ve heard the term “obesity epidemic” on the news – always in reference to the typical American eating a typical processed foods based diet. So after being told day in and day out that we are fat, lazy, and unhealthy, suddenly we also have an extreme problem in our country where people are trying to be too healthy and are therefore “orthorexic.” That’s just ridiculous.
Don’t get me wrong, I know there are people who have eating disorders that stem from serious issues. The pathology of eating disorders is different for everyone: some people are obsessed with perfection, some are starved for attention, some are emotionally unstable, and some may develop neurosis about particular foods or chemicals. I would group orthorexia under the eating disorder umbrella but I don’t think the traditional foods industry should be penalized for this. A person prone to developing neurotic behaviors in relation to food is probably prone to obsessive or destructive behaviors in many other areas of life.
There is an extreme for everything but to attack an industry that is doing mostly good things is ridiculous. Should we blame an orthorexic’s issues on the decision to lead a healthy lifestyle? Absolutely not. Should we discourage others from trying to be healthy for fear that they might turn out like the true orthorexic? Of course not. Am I concerned about developing a complex about food and becoming orthorexic myself? Nope. Truthfully, for the first time in my life I feel like I finally have power over food because I have knowledge about it. I honestly believe that the more we educate ourselves on proper nutrition and how to obtain whole sources of foods, the healthier we will be. Most would agree that this is not a crazy statement, and I suppose that is where I was trying to go with this post…in a really round about way.
Wednesday, August 3, 2011
My Grocery List
What do I eat?
I’ve had several people interested to know exactly what someone on a paleo/traditional diet might eat. In previous posts I’ve made it a point to discuss several items I don’t eat, so hopefully this will give you a better idea of what I try to include in my diet week to week.
Eggs – I eat eggs daily. Please eat the yolks!! I used to be an egg white only type of gal until I discovered that the whites are not meant to be digested without the yolk. Plus, the egg yolk is one of the most nutrient dense foods in existence!
Grass-fed/pastured beef, bison, and lamb – This is a staple. I usually purchase mine from the farmer’s market, but there are some great grass-fed brands being offered in stores now too. Grass-fed beef is generally leaner, contains more omega-3 than grain-fed meat, and usually isn’t full of antibiotics and hormones.
Poultry - Another staple. Again, be sure you are purchasing good quality meat as often as possible – no hormones/antibiotics and avoid grain, corn, and soy fed chickens.
Salmon (canned or fresh), Sardines, Anchovies – Seafood is great, but be careful where you get it. Wild caught Alaskan salmon is a pretty safe bet. Keep in mind that smaller fish are more free of toxins than larger varieties.
Bacon –Yes, I eat bacon. It does not scare me anymore :) Just be careful when purchasing bacon that your brand doesn’t contain sugar, MSG, or other harmful additives.
Nuts (cashews, almonds, walnuts) – I always buy raw nuts and then soak and dehydrate them. I make nut butter and trail mixes or use nuts in salads and sometimes sauces. The nut as a whole is pretty nutritionally sound but be careful about including too many in your diet as they tend to be high in omega-6.
Quinoa – Technically a dipod, and thus a seed, quinoa is one of my “in between” foods. Meaning, it’s not technically paleo but it’s certainly a traditional food if prepared properly. So, I always soak and sprout my quinoa before cooking and tend to keep my consumption down to once a week or less. This is a food I’m slowly introducing back into my diet after eliminating all grains, so I want to make sure my body can handle it. Oh, and it's gluten-free, making it a much easier to digest than other grains!
Leafy Greens (kale, collard, chard, spinach) – Need I say more? This one is pretty obvious. These foods are so rich in wonderful nutrients, it’s hard to pass them up.
Bone Broths – I hope to soon write a blog solely about the nutritional benefits of homemade bone broths, but until then I just have to say this is the most rewarding traditional food I have made to date! If you don’t already make homemade bone broths, I have to encourage you to do so. It really enhances the flavor and nutrient content of soups and sauces and you will feel like such an accomplished chef!
Raw milk – Refer to my previous blog entry to read more about why I drink raw milk.
Plain, full fat yogurt – Although I don’t yet make my yogurt from scratch, I often use it in sauces and dressings or eat it as a snack, and I sometimes even eat it with some fruit for dessert.
Avacado – Oh, avocado, I love you! These little guys are so full of healthy fats.
Sweet Potatoes – If you’re not ready to go paleo full-force, at least try a simple switch and replace white potatoes with sweet potatoes. If you’re like me and very sensitive to carbs, take it easy on the sweet potatoes until you get your system under control.
Berries – When in season, I buy fresh. I’ll also keep a variety of frozen berries in my fridge during their “off season.” With frozen berries, I can make smoothies, sauces, and desserts.
Seasonal veggies – I like to vary my veggies, so whatever is seasonal and local, I’ll figure out how to use it! Keep in mind that many vegetables have fat-soluble vitamins and actually need to be eaten with fat in order to receive their full benefits.
Garlic – Yum! Garlic is an antioxidant and contains a host of beneficial nutrients. Plus, it’s so flavorful and I find myself adding it to many of my favorite dishes.
Onion – Like garlic, the onion is an antioxidant, helps to reduce inflammation, and is high in flavanoids. These are just a few of the onion’s health benefits, so remember to include them in your weekly (or daily) menu!
Coconut Oil – This is an awesome source of fat that a lot of people tend to overlook. At this point, I’ve completely replaced vegetable oil with coconut oil. It’s a very stable fat and great for high-heat cooking.
Olive Oil – We’ve all heard about the benefits of olive oil. I primarily use olive oil in salad dressings, homemade mayonnaise, sauces, and low-heat cooking.
Pastured Butter – Good quality butter can’t be beat. I use butter for high-heat cooking (tastes great with eggs or sautéed veggies!). If you have a dairy intolerance, try clarified butter (ghee) as it has the milk solids removed and is easier to digest.
Fermented Foods – I’m trying to get better about this one as I’ve learned traditionally prepared fermented foods are so essential to good health. For now, I eat Bubbie’s brand pickles and sauerkraut, which is so far the only brand I can find that doesn’t use vinegar.
Chamomile Tea (with an added cinnamon stick) – Dave makes fun of me for this one. He thinks I’m addicted. But hey, if there is anything I’m going to be addicted to, chamomile tea can’t be that bad, right? It definitely falls into that tension tamer category and fulfils my morning (and evening) desire to sip on something warm.
Dark Chocolate – C’mon, I’ve gotta have something fun! I like to buy a bar of great quality, super dark chocolate and nibble on it throughout the week. It really does the trick!
Red Wine – Hey, I enjoy it and it’s an antioxidant :) I enjoy my ONE glass while I’m making dinner and try to refrain from that late night indulgence.
Just to reiterate, I try to avoid the following: all gluten-containing foods, soy (except when fermented), legumes (including peanuts), grains, corn, industrial seed oils (i.e. vegetable oils), and anything processed or containing refined sugar or flour.
I’ve had several people interested to know exactly what someone on a paleo/traditional diet might eat. In previous posts I’ve made it a point to discuss several items I don’t eat, so hopefully this will give you a better idea of what I try to include in my diet week to week.
Eggs – I eat eggs daily. Please eat the yolks!! I used to be an egg white only type of gal until I discovered that the whites are not meant to be digested without the yolk. Plus, the egg yolk is one of the most nutrient dense foods in existence!
Grass-fed/pastured beef, bison, and lamb – This is a staple. I usually purchase mine from the farmer’s market, but there are some great grass-fed brands being offered in stores now too. Grass-fed beef is generally leaner, contains more omega-3 than grain-fed meat, and usually isn’t full of antibiotics and hormones.
Poultry - Another staple. Again, be sure you are purchasing good quality meat as often as possible – no hormones/antibiotics and avoid grain, corn, and soy fed chickens.
Salmon (canned or fresh), Sardines, Anchovies – Seafood is great, but be careful where you get it. Wild caught Alaskan salmon is a pretty safe bet. Keep in mind that smaller fish are more free of toxins than larger varieties.
Bacon –Yes, I eat bacon. It does not scare me anymore :) Just be careful when purchasing bacon that your brand doesn’t contain sugar, MSG, or other harmful additives.
Nuts (cashews, almonds, walnuts) – I always buy raw nuts and then soak and dehydrate them. I make nut butter and trail mixes or use nuts in salads and sometimes sauces. The nut as a whole is pretty nutritionally sound but be careful about including too many in your diet as they tend to be high in omega-6.
Quinoa – Technically a dipod, and thus a seed, quinoa is one of my “in between” foods. Meaning, it’s not technically paleo but it’s certainly a traditional food if prepared properly. So, I always soak and sprout my quinoa before cooking and tend to keep my consumption down to once a week or less. This is a food I’m slowly introducing back into my diet after eliminating all grains, so I want to make sure my body can handle it. Oh, and it's gluten-free, making it a much easier to digest than other grains!
Leafy Greens (kale, collard, chard, spinach) – Need I say more? This one is pretty obvious. These foods are so rich in wonderful nutrients, it’s hard to pass them up.
Bone Broths – I hope to soon write a blog solely about the nutritional benefits of homemade bone broths, but until then I just have to say this is the most rewarding traditional food I have made to date! If you don’t already make homemade bone broths, I have to encourage you to do so. It really enhances the flavor and nutrient content of soups and sauces and you will feel like such an accomplished chef!
Raw milk – Refer to my previous blog entry to read more about why I drink raw milk.
Plain, full fat yogurt – Although I don’t yet make my yogurt from scratch, I often use it in sauces and dressings or eat it as a snack, and I sometimes even eat it with some fruit for dessert.
Avacado – Oh, avocado, I love you! These little guys are so full of healthy fats.
Sweet Potatoes – If you’re not ready to go paleo full-force, at least try a simple switch and replace white potatoes with sweet potatoes. If you’re like me and very sensitive to carbs, take it easy on the sweet potatoes until you get your system under control.
Berries – When in season, I buy fresh. I’ll also keep a variety of frozen berries in my fridge during their “off season.” With frozen berries, I can make smoothies, sauces, and desserts.
Seasonal veggies – I like to vary my veggies, so whatever is seasonal and local, I’ll figure out how to use it! Keep in mind that many vegetables have fat-soluble vitamins and actually need to be eaten with fat in order to receive their full benefits.
Garlic – Yum! Garlic is an antioxidant and contains a host of beneficial nutrients. Plus, it’s so flavorful and I find myself adding it to many of my favorite dishes.
Onion – Like garlic, the onion is an antioxidant, helps to reduce inflammation, and is high in flavanoids. These are just a few of the onion’s health benefits, so remember to include them in your weekly (or daily) menu!
Coconut Oil – This is an awesome source of fat that a lot of people tend to overlook. At this point, I’ve completely replaced vegetable oil with coconut oil. It’s a very stable fat and great for high-heat cooking.
Olive Oil – We’ve all heard about the benefits of olive oil. I primarily use olive oil in salad dressings, homemade mayonnaise, sauces, and low-heat cooking.
Pastured Butter – Good quality butter can’t be beat. I use butter for high-heat cooking (tastes great with eggs or sautéed veggies!). If you have a dairy intolerance, try clarified butter (ghee) as it has the milk solids removed and is easier to digest.
Fermented Foods – I’m trying to get better about this one as I’ve learned traditionally prepared fermented foods are so essential to good health. For now, I eat Bubbie’s brand pickles and sauerkraut, which is so far the only brand I can find that doesn’t use vinegar.
Chamomile Tea (with an added cinnamon stick) – Dave makes fun of me for this one. He thinks I’m addicted. But hey, if there is anything I’m going to be addicted to, chamomile tea can’t be that bad, right? It definitely falls into that tension tamer category and fulfils my morning (and evening) desire to sip on something warm.
Dark Chocolate – C’mon, I’ve gotta have something fun! I like to buy a bar of great quality, super dark chocolate and nibble on it throughout the week. It really does the trick!
Red Wine – Hey, I enjoy it and it’s an antioxidant :) I enjoy my ONE glass while I’m making dinner and try to refrain from that late night indulgence.
Just to reiterate, I try to avoid the following: all gluten-containing foods, soy (except when fermented), legumes (including peanuts), grains, corn, industrial seed oils (i.e. vegetable oils), and anything processed or containing refined sugar or flour.
Wednesday, July 20, 2011
Stress, anyone?
I just can’t help myself. If I don’t have anything to obsess or stress about, Lord knows I’ll hunt something down. It’s really quite annoying. Oftentimes, if I’ve had a relatively peaceful day, I’ll find myself having nightmares that evening…nightmares about ridiculously exaggerated daily events! I feel like I have some sort of autoimmune condition where my sanity attacks itself over and over to the point where I’m a complete mess!
It all started when I was younger. It was fun back then; I would make lists to stay organized, I would make sure I was always responsible, always on time, and always adhered to the social norms. Looking back, it was actually a pretty rough life for a kid in elementary school. I was constantly under my own self-imposed pressure to be perfect. I also read a lot (not a bad thing) and developed a grammatical intelligence far beyond my years. I loved reading other kid’s papers in school and correcting all of their grammatical errors (how weird is that?!). This further contributed to my perfectionist mentality.
What the heck does all of this have to do with cooking and health, you might ask. It actually has a lot to do with it, in my kitchen anyway. Yes, I want to find that perfect combination of ingredients and create meals that everyone will love, but that won’t always happen. And I don’t need to beat myself up if it doesn’t. Preparing food should, first and foremost, be a therapeutic activity.
For me, cooking has become the ultimate in healing. Not only is my body healed when I cook with whole, organic foods but my mind is also restored. That may be an odd thing to say since I think most people view cooking as a pesky household chore, but I think it needs to be approached differently. I have found that when placing more of an emphasis on quality of ingredients, your grocery store purchase suddenly becomes much more valuable. No longer do I throw a few boxes of mac and cheese on the shelf and forget about them, but now I know every single food that is in my kitchen and where it can be found. Also, when I have really great ingredients in my home, it’s difficult NOT to make nutritiously dense meals.
When I’m super stressed, I find comfort in slicing veggies for a homemade soup or creating a flavorful meat sauce on the stove. On those days when I’m full of anxiety, I usually go for more familiar dishes and skip the twenty step gourmet meals. Cooking familiar foods simply and from scratch is a very therapeutic experience. Maybe it’s all those succulent aromas, maybe it’s the feeling of being in my own kitchen away from the world, or maybe it’s just knowing that I’m going to be eating a deliciously healthy meal, but suddenly my soul is happy. I encourage you all to find that peace for yourselves.
It all started when I was younger. It was fun back then; I would make lists to stay organized, I would make sure I was always responsible, always on time, and always adhered to the social norms. Looking back, it was actually a pretty rough life for a kid in elementary school. I was constantly under my own self-imposed pressure to be perfect. I also read a lot (not a bad thing) and developed a grammatical intelligence far beyond my years. I loved reading other kid’s papers in school and correcting all of their grammatical errors (how weird is that?!). This further contributed to my perfectionist mentality.
What the heck does all of this have to do with cooking and health, you might ask. It actually has a lot to do with it, in my kitchen anyway. Yes, I want to find that perfect combination of ingredients and create meals that everyone will love, but that won’t always happen. And I don’t need to beat myself up if it doesn’t. Preparing food should, first and foremost, be a therapeutic activity.
For me, cooking has become the ultimate in healing. Not only is my body healed when I cook with whole, organic foods but my mind is also restored. That may be an odd thing to say since I think most people view cooking as a pesky household chore, but I think it needs to be approached differently. I have found that when placing more of an emphasis on quality of ingredients, your grocery store purchase suddenly becomes much more valuable. No longer do I throw a few boxes of mac and cheese on the shelf and forget about them, but now I know every single food that is in my kitchen and where it can be found. Also, when I have really great ingredients in my home, it’s difficult NOT to make nutritiously dense meals.
When I’m super stressed, I find comfort in slicing veggies for a homemade soup or creating a flavorful meat sauce on the stove. On those days when I’m full of anxiety, I usually go for more familiar dishes and skip the twenty step gourmet meals. Cooking familiar foods simply and from scratch is a very therapeutic experience. Maybe it’s all those succulent aromas, maybe it’s the feeling of being in my own kitchen away from the world, or maybe it’s just knowing that I’m going to be eating a deliciously healthy meal, but suddenly my soul is happy. I encourage you all to find that peace for yourselves.
Friday, July 1, 2011
Taco Night!
I love being in the kitchen. Obviously. If I have the time, I truly enjoy spending a couple of hours cooking up an elaborate meal. But life happens and often I don’t have that kind of time to prepare our food. On those days I greatly appreciate my favorite quick and easy go-to recipe. I’m sure most people have some version of “taco night”, and at Casa De Huling, ours happens to be a “taco-less taco night.”
When I was a kid I loved taco night. It was awesome. All that yummy seasoned meat, cheese, and veggies was so fun to assemble on my plate. My mom always set it up like a taco bar, so we could pick and choose what we wanted to have on our plates. Dave and I do our taco night the exact same way, but with a few menu variations.
At first we felt more than a little lost without that humongous, white tortilla to wrap everything up in. I think Dave actually got a little teary-eyed when I told him I would no longer be cooking with tortillas. But after some contemplation, we’ve discovered some equally delicious and far more nutritious alternatives to the tortilla or taco shell. Try any of these ideas as your “taco base”:
Romaine or Iceburg Lettuce
Red or Green Shredded Cabbage
Soaked, Sprouted, and Cooked Quinoa
You can’t rightly have taco night without any meat now, can you? One of the fun things about this meal is that you truly can improvise and it will still taste delicious. I get the best results using lean ground beef, but you can also use ground turkey, ground bison, or ground chicken. If you’re a fan of heat, kick it up a notch and use equal parts of spicy ground pork sausage and ground beef. I have a never fail homemade taco seasoning that I usually make ahead of time and keep in my spice cabinet. Having the seasoning pre-made is definitely a time saver. Here’s my basic taco seasoning recipe:
1 tbsp chili powder
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp red pepper flakes
¼ tsp oregano
½ tsp paprika
1 ½ tsp cumin
1 tsp sea salt
1 tsp black pepper
Brown 1 lb. ground meat and drain off fat, if necessary. Mix 2 tbsp. of the seasoning mix with 1 ½ cups of water and pour over the ground meat. Simmer, covered, for 10-15 minutes. If the seasoning mix is too spicy, omit the red pepper flakes. If you have any leftover, the seasoned ground meat makes a delicious breakfast the next morning. Poach or fry a couple of eggs and serve on top of the ground meat.
I like to include as many veggies as possible in my meals, and taco night is no exception. Of course for the tastiest tacos, homemade guacamole or sliced avocado is mandatory, along with some diced tomatoes and chopped fresh cilantro. Time permitting, I also like to do a fajita type thing and sauté a couple bell peppers, an onion, and a few garlic cloves together and then add to the seasoned meat.
For those of you still eating dairy, adding a bit of cheese or sour cream to the top of your taco is really like putting the icing on the cake (bad analogy for a paleo blog, I know!). Since we don’t usually have sour cream at our house, sometimes I’ll use full fat plain yogurt which adds the texture I like but is lacking a bit in richness. As for the cheese, I know a lot of people like it until it’s bubbling, but I will mention that cheese is much easier to digest when not melted. However, I don’t think a little melted cheese every now and then ever killed anyone :).
So that’s my taco night. You can get as crazy you want with the add-ons or just keep it simple by browning some ground meat with seasoning and throwing it over a few fresh lettuce leaves. Voila. You’ve got your fat, protein, and veggies. Maybe not the most nutrient dense meal you've ever had, but it's easy, it satisfies, and it makes some delicious leftovers for breakfast the next morning!
When I was a kid I loved taco night. It was awesome. All that yummy seasoned meat, cheese, and veggies was so fun to assemble on my plate. My mom always set it up like a taco bar, so we could pick and choose what we wanted to have on our plates. Dave and I do our taco night the exact same way, but with a few menu variations.
At first we felt more than a little lost without that humongous, white tortilla to wrap everything up in. I think Dave actually got a little teary-eyed when I told him I would no longer be cooking with tortillas. But after some contemplation, we’ve discovered some equally delicious and far more nutritious alternatives to the tortilla or taco shell. Try any of these ideas as your “taco base”:
Romaine or Iceburg Lettuce
Red or Green Shredded Cabbage
Soaked, Sprouted, and Cooked Quinoa
You can’t rightly have taco night without any meat now, can you? One of the fun things about this meal is that you truly can improvise and it will still taste delicious. I get the best results using lean ground beef, but you can also use ground turkey, ground bison, or ground chicken. If you’re a fan of heat, kick it up a notch and use equal parts of spicy ground pork sausage and ground beef. I have a never fail homemade taco seasoning that I usually make ahead of time and keep in my spice cabinet. Having the seasoning pre-made is definitely a time saver. Here’s my basic taco seasoning recipe:
1 tbsp chili powder
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp red pepper flakes
¼ tsp oregano
½ tsp paprika
1 ½ tsp cumin
1 tsp sea salt
1 tsp black pepper
Brown 1 lb. ground meat and drain off fat, if necessary. Mix 2 tbsp. of the seasoning mix with 1 ½ cups of water and pour over the ground meat. Simmer, covered, for 10-15 minutes. If the seasoning mix is too spicy, omit the red pepper flakes. If you have any leftover, the seasoned ground meat makes a delicious breakfast the next morning. Poach or fry a couple of eggs and serve on top of the ground meat.
I like to include as many veggies as possible in my meals, and taco night is no exception. Of course for the tastiest tacos, homemade guacamole or sliced avocado is mandatory, along with some diced tomatoes and chopped fresh cilantro. Time permitting, I also like to do a fajita type thing and sauté a couple bell peppers, an onion, and a few garlic cloves together and then add to the seasoned meat.
For those of you still eating dairy, adding a bit of cheese or sour cream to the top of your taco is really like putting the icing on the cake (bad analogy for a paleo blog, I know!). Since we don’t usually have sour cream at our house, sometimes I’ll use full fat plain yogurt which adds the texture I like but is lacking a bit in richness. As for the cheese, I know a lot of people like it until it’s bubbling, but I will mention that cheese is much easier to digest when not melted. However, I don’t think a little melted cheese every now and then ever killed anyone :).
So that’s my taco night. You can get as crazy you want with the add-ons or just keep it simple by browning some ground meat with seasoning and throwing it over a few fresh lettuce leaves. Voila. You’ve got your fat, protein, and veggies. Maybe not the most nutrient dense meal you've ever had, but it's easy, it satisfies, and it makes some delicious leftovers for breakfast the next morning!
Sunday, June 26, 2011
Some Hard Evidence for Skeptics
I wanted to write a quick post today as a response to some of the questions I’ve gotten lately as to how I know this diet is “working” for me. As I mentioned in my original post, I don’t participate in fad dieting and have never made a lifestyle change as drastic as this one before. The decision to change my diet came after a lot of research, contemplation, and quite frankly, a little desperation. If I hadn’t seen results so quickly, I probably would have gotten off this horse a while ago. But, I think if you’re really dedicated to doing this thing, a good 30 days of strict eating will change your life forever.
So, how do I know this is working for me? Besides feeling lots better both physically and mentally, I’ve also witnessed physical changes in my body signaling that I’m on the right track. Of the most notable change is the regulation of a monthly cycle, which used to be almost non-existent. The most amazing part of this whole process has been how quickly these changes happened. Like many people, for me it was all about getting my insulin under control and that was as simple (or difficult, depending on how you look at it!) as cutting out processed foods, grains, soy, legumes, and sugar. Once my insulin became regulated, I began to have monthly cycles and noticed the disappearance of symptoms like sugar cravings, headaches, fatigue, sleep disturbances, and ovarian pain.
Aside from the alleviation of these symptoms, I recently received the news from my doctor that my hormone levels are completely normal, for the first time in my life. I can’t explain how I felt when I received this news. Knowing that I have successfully figured out the solution to my problem – a problem that so many doctors had not been able to fix – is gratifying, to say the least.
Not only have I had great experience from going paleo, Dave has had some amazing changes as well. His report of high cholesterol last year was definitely cause for concern, and we immediately started following all the conventional wisdom in an attempt to lower it. Being the concerned wife that I am, I rushed to the library and got several books on how to lower cholesterol. We cooked with vegetables oils, ate egg whites only, cut out what little saturated fat was in our diet, replaced animal protein with tofu, and ate lots of whole grains. Since we were on this track anyway, these weren’t major changes for us. Of course, I soon discovered this was not the best way to healthy living and we made a complete 180 degree turn to a paleo lifestyle. Four months into eating a higher fat, lower carb diet, Dave had his cholesterol checked. His results showed that his bad cholesterol had gone down and his good cholesterol had gone up!
While I waffle back and forth as to how much stock I want to put into routine medical tests, I must say I’m quite ecstatic about these results. This proves a lot more than me simply saying I “feel better” or a paleo diet is “delicious and easy.” These results are so real and meaningful to us and provide tangible evidence as to how this diet actually is healthy.
So, how do I know this is working for me? Besides feeling lots better both physically and mentally, I’ve also witnessed physical changes in my body signaling that I’m on the right track. Of the most notable change is the regulation of a monthly cycle, which used to be almost non-existent. The most amazing part of this whole process has been how quickly these changes happened. Like many people, for me it was all about getting my insulin under control and that was as simple (or difficult, depending on how you look at it!) as cutting out processed foods, grains, soy, legumes, and sugar. Once my insulin became regulated, I began to have monthly cycles and noticed the disappearance of symptoms like sugar cravings, headaches, fatigue, sleep disturbances, and ovarian pain.
Aside from the alleviation of these symptoms, I recently received the news from my doctor that my hormone levels are completely normal, for the first time in my life. I can’t explain how I felt when I received this news. Knowing that I have successfully figured out the solution to my problem – a problem that so many doctors had not been able to fix – is gratifying, to say the least.
Not only have I had great experience from going paleo, Dave has had some amazing changes as well. His report of high cholesterol last year was definitely cause for concern, and we immediately started following all the conventional wisdom in an attempt to lower it. Being the concerned wife that I am, I rushed to the library and got several books on how to lower cholesterol. We cooked with vegetables oils, ate egg whites only, cut out what little saturated fat was in our diet, replaced animal protein with tofu, and ate lots of whole grains. Since we were on this track anyway, these weren’t major changes for us. Of course, I soon discovered this was not the best way to healthy living and we made a complete 180 degree turn to a paleo lifestyle. Four months into eating a higher fat, lower carb diet, Dave had his cholesterol checked. His results showed that his bad cholesterol had gone down and his good cholesterol had gone up!
While I waffle back and forth as to how much stock I want to put into routine medical tests, I must say I’m quite ecstatic about these results. This proves a lot more than me simply saying I “feel better” or a paleo diet is “delicious and easy.” These results are so real and meaningful to us and provide tangible evidence as to how this diet actually is healthy.
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