Are You Being Serious?

This Saturday's Globe And Mail had a interesting article titled, Why Meals Are Better Without All The Fixings. The article is pretty much a plug for Michael Pollan's new book, In Defense of Food, An Eater's Manifesto which I have no doubt will be as great as his other's.

The book (which I have yet to read)looks in to food a little deeper and talks about eating REAL FOOD. It outlines Pollan's 12 COMMANDMENTS FOR SERIOUS EATERS I do agree with a lot of them (in my own way of course)....so here they are.

1. "Don't eat anything your great grandmother wouldn't recognize as food."
That means pretty much anything processed. Margarine...nope. Microwave popcorn....see ya. That also goes for granola bars.

2. Especially avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable c) more than five in number — or that contain high-fructose corn syrup.
If you can't read it don't eat it.

3. "Don't eat anything that won't eventually rot."
I love this and think it's a simple thing to think about when choosing foods. A maraschino cherry is one molecule away from being plastic, that baby's here to stay.
Whole foods are just that WHOLE. Anything that contains something artificial is something to avoid.

4. "Avoid food products that carry health claims."
On the rare occasion that I venture into a grocery store, I am amazed at the number of things that shouldn't have omega 3 fatty acids, claiming to be packed with them. Eggs are the HUGE one. They claim the Omega 3 is in the egg because the hens were fed Omega 3's. So it may be technically true that the intention was to have the egg be a source of essential fatty acids but are they absorbed in our bodies...no. Also and more importantly, Omega 3 essential fatty acids become useless (*ahem* rancid) when heated. So unless your eating raw eggs, which is not so great, stick to flax oil or fresh water fish.
Foods like cold water fish are supposed to have good oils. Yogurt by nature has active bacterial cultures, ones that claim to have a "special" bacterial culture are more than likely not that great for you.

5. "Shop the peripheries of the supermarket; stay out of the middle."
I will take this one step further and say avoid supermarkets entirely whenever possible. The supermarket is where all the processed foods and "
non-foods" live. Most towns have a local farmers market where you can purchase fresh fruit and veg. If you're in Toronto, there are also many food box schemes like Good Food Box or Front Door Organics that will deliver to your door year round. This is expecially useful in the winter. People living in cities like Toronto or Vancouver have no excuse for shopping in large grocery stores, in my opinion.
If you can't avoid the supermarket and I know many people can't, stick to the outside where the fresh produce and other fresh foods live. The inside is where the junk lurks and is waiting for you to take it home.

6. "Better yet, buy food somewhere else: the farmers' market"
AMEN

7. "Pay more, eat less."
"Americans spend, on average, less than 10 percent of their income on food" Canadians aren't much better. Why isn't food a priority in our society? If our bodies are our temple that why are we filling them with cheap junk?

8. "Eat a wide variety of species."
By "species" I like to think that Pollan is talking about plant species more than animal species but I didn't write the book. Eating a variety of foods is important. Making sure your plate is colourful is a good way to ensure variety. Also rotating foods throughout the week is great too.

9. "Eat food from animals that eat grass."
I'd like to change this to "be aware of the animal products you are eating and where they come from". I think it's important to make it priority to research the meat and dairy you buy and trust where it comes from.

10. "Cook, and if you can, grow some of your own food."
Not everyone can cook and I get that. That being said, things like steaming veggies and making rice are skills that are easily learned. Everyone can have simple, great tasting recipes under their belt. On the days that eating out is a must (and going to a restaurant is a great thing that no one should be deprived of), knowing how to choose the right foods is essential. Do not be afraid to ask how something is cooked or where it came from.
Growing your own food can be trickier for us city dwellers. Herbs are easy to grow, as are sprouts.

11. "Eat meals and eat them only at tables."
Coffee tables and desks don't count!

12. "Eat deliberately, with other people whenever possible, and always with pleasure."
I think that this can only come naturally when all the other commandments are followed. Eating with pleasure is a big one. If you don't trust what you're eating and that it is serving your body, how can it be good for you?
This is part of why the French diet eludes us North Americans? Different cultures enjoy their food and eat it slowly, and with company. They also make sure they are eating foods that accompany each other and aid digestion and longevity. Red wine with dinner is a good thing.

I'm a Pepper

Bell peppers have a lot going for them. Shall we say they are one of the best lookin veggie out there? Red ones, green ones, yellow and orange...even purple.

Among it's long list of nutritional attributes, they are crazy high in vitamin C. It is said that the more brightly coloured a food is, the more anti-oxidant power it has. Peppers are definitely top of the list. Red peppers also contain lycopene, a carotenoid that is linked to the prevention of many types of cancers (it's also in tomatoes).

They are also super tasty!

Peppers are one of those produce items that is best enjoyed organic. They tend to be sprayed. It is best to look for ones with relatively blemish-free flesh. I like to smell my peppers and if they smell like a pepper, they're probably fresh.

One of the biggest things with bell peppers is knowing how to cut them. I've witnessed many a friend struggle with cutting out the stem and fighting with those little seeds making a huge mess. Allow me to attempt a little tutorial on:


HOW TO CUT A PEPPER
(this is one of the many things I have learned from "Mr. Brown")

1.

slice off the top of the pepper (right where the flat part meets the "bell" part.

2.


pull out the seed bit. it should come out very easily and all in one piece

it now looks like this:


the stem will easily fall out of the top

4.
Voila!

the only thing wasted is the seeds. you can slice it so you get lovely rounds, or slice it into long strips.


EASY!!


Take care,

THE NUTRITIONISTA

Presto....it's PESTO!

Fall is in the air and that means local markets are filled with soooooo many fantastic things. This week, I came home from my local farmers market with a giant bag of basil.

On a chilly night, there was only one thing to do. Make pesto!!

Pesto is one of those things that seems pretty straight forward but making it with the wrong recipe and wrong proportions can go horribly wrong. I've had many a pesto that was too bitter, too garlicy or just plain bland.

So here we go....

What you need:
a bunch of fresh and freshly washed basil (by bunch, I mean bag...so like 10 or so small "bunches")



2 cloves garlic
two handfuls soaked almonds (*see note below)
about 3 or 4 good pours of olive oil
salt and pepper

In a food processor add:
the basil, garlic, almonds and pour in olive oil slowly until desired consistency is reached. I like my pesto a tad on the oily side so I can add it to pasta. Add salt and pepper to your liking and you're done. PRESTO!



You can also add a nice organic parmesan cheese if you wish. The ratio of pesto and cheese should be 50/50. So if you have a cup of pesto, mix it with a cup of cheese.

WHAT'S THE DEAL WITH SOAKING ALMONDS?

Almonds are an almost perfect food. They are so good for you for so many reasons but they are actually not that easy to digest. The brown coating on almonds contains a substance that is enzyme inhibiting. Soaking almonds removes that inhibitor so almonds can be properly digested, enzymes and all.



To soak almonds always start with raw, organic almonds. To soak them, simply cover them with the purest water you have at your disposal. A glass or stainless steel bowl is best. Soak them overnight for 12 hours. Drain then and then refrigerate for easy access.

PEACHES!

I am not going to make reference to the Peaches the singer or that silly song about peaches coming in a can and being put there by a man. Ok so that's out of the way. Peaches are in season and I'm pretty happy about it!!!

Ontario peaches come in 2 types:

Semi Freestone - where the pit sort of clings to the flesh. These are in season from July 22 to August 12.

Freestone - where the pit separates from the flesh. They are more used for preserving and if you're like me, the ones I love to eat fresh. They are in season August 12 to September 16.


PEACHES are very high in vitamin A, B vitamins, folic acid and vitamin C. They also provide a bit of potassium, zinc and calcium. Like any fruit you eat with the skin, they are a great source of fiber.

BUY ORGANIC!

Peaches are highest on the list of most sprayed foods. In 2004, the FDA rated fruits and veg according to things like:
- the average sample that showed signs of pesticide use
- the amount of pesticide that showed up
- the average concentration of pesticides found

Peaches rated the highest at 87%!! Peaches have soft, thin skins and any spray will go directly into the pulp. This is why it is absolutely necessary to prioritize your produce. Peaches should always be organic. And let's face facts, organic peaches taste like peaches!

Drink it, it's good for you

My apologies to anyone who has been checking the blog and getting nothing new. Thank you for your devotion and I promise to keep it up this summer, with lots of new recipes and fun food facts. Promise promise!

There is always talk about "super foods" and everyone and their mother is trying to sell you their version of the food that will change your life. I am not selling you anything but I do believe there is a food that is "super", it's blue green algae.


SPIRULINA is commonly refered to as "The World's Healthiest Food". It is a simple, one-celled form of algae that grows in warm, alkaline fresh-water bodies.

So what's the deal? This "food of the future" has an amazing ability to synthesize high-quality concentrated food more efficiently than any other algae. What does that mean? It's not like scum, it's an algae unlike no other that can grow at a rapd rate and still maintain it's high nutrient quality.

It is a complete plant protein and it 60% protein, which is a huge amount considering that beef is only 22%. It is also one of the few easy to absorb plant sources of B12. It also contains all your other B-vitamins, beta carotene, iron, and GLA (an essential fatty acid found in breast milk). It is a vegetarian's dream come true.

It all sounds great right? Most people hear about spirulina or see it and have no idea what to do with it. There are many ways to incorporate it into your diet. It comes in either a powder or a pill form. I like the powder since I can use it in many things. I am one of those people that is bad at taking pills, so drinking my supplements justs works best. I like organika and a large container costs about $40.

I recommend starting with 2 teaspoons per day. I have a small-ish screw top glass container that I fill with 1/3 with water, 1/3 with some sort of juice, whatever I have (I like Black River Organic Apple and Strawberry) and then add 2 tsp of spirulina. The jar allows me to shake it up since nothing is worse than gulping down a large undissolved mass of powder. I guarantee doing this once a day will give you more energy (with all those B-vitamins) and help eliminate toxins.


here's the gang, ready for their daily duty

Try it.

Take care,
The Nutritionista

Last Tuesday was the first DAILY DETOX workshop and it went really well. It was a lovely group of gals on a lovely night talking about clean bodies...what more could you ask for?

So now I HAVE A NEW WORKSHOP! It's ready to go and I'm pretty darn excited about it.



EVERYTHING YOU WANTED TO KNOW ABOUT REUSABLE MENSTRUAL PRODUCTS BUT WERE AFRAID TO ASK.

Did you know that the average woman will use over 12,000 tampons in
her lifetime? That's a whole lot of money and garbage! Tampons
contain a number of chemicals including pesticides and bleach. Not
only are there environmental effects of disposable products but they
also have a toxic effect on our bodies.
This workshop is designed to build discussion with other gals, guided
by lots of information and samples to play with.

Tuesday, May 22nd
7 pm
$15

Seating is limited. Please email info@thenutritionista.ca to let me know you'd like to come.

For upcoming workshop info, send me an email.

Take care,
THE NUTRITIONISTA

What is With Dried Fruit?

One of the easiest ways to enjoy fruit on the go, especially in seasons when fresh fruit is scarce...is to eat it dried. The thing is that most dried fruit is processed with sulpher dioxide in order to make it last longer. The bright orange apricots you find in most bulk stores are high in sulfites, which are used to keep their colour bright but is also very congestive and can be linked to allergies, asthma and skin problems.

Choosing organic in dried fruit is important to ensure you are getting just fruit. Let's go back to apricots for the moment. Organic apricots are brownish in colour and taste like...wait for it..APRICOTS. Try a conventional dried mango and an organic dried mango - the difference is obvious!

my friend Rosie enjoys some organic dried blueberries.

You can dry your own fruit...all you need is some patience, or a dehydrator. Most of us don't have the dehydration device, so let's find other ways. You can use your oven, or the sun.

Basically in order to preserve the fruit's colour, you need to dip it in something to trick it into thinking it's not dried. You can use honey or simply blanch the fruit first. This seems silly to me since fruit is fruit and whether it's fresh or dried, it still tastes yum. I tend to forget the dipping and let the fruit dry where it may.

Oven Drying
Preheat oven to 145 degrees, propping door open with wooden spoon to allow steam to escape.
Place fruit directly on racks. Allow 4 to 12 hours to dry the fruit.
Food should be dry but pliable when cool. Test a few pieces to see if the batch is ready

This can be a big waste of energy...not to mention the time it takes up. Summer time is too hot to leave an oven on for 12 hours!

Sun Drying
Spread on screen for two to four days, turning slices over half way through the drying process. Bring inside at night to keep dew from collecting on the fruit and ofcourse to keep animals from getting it. This method works best in climates with high heat and low humidity. Do this in the crazy summer's heat. I think this is a fun way for kids to learn patience for food, or to have a project they can check on.
Store them in ziploc bags or a lidded container (make sure you stir them up often)

I post this now even though SUMMER FRUIT IS ALMOST HERE!! We can have fresh fruit til the day is long. Yahoo!

New recpies soon...
Take care,
The Nutritionista

ASK THE NUTRITIONISTA!

Welcome to the first ASK THE NUTRITIONISTA post! Ofcourse I went and started with a doozy of a question.

Dear Nutritonista:

My doc said I need to take an iron supplement because I am "borderline anemic" and she doesn't want me to get totally anemic.

I've been putting it off because I don't want to get constipated :-) There are so many different supplements; can you steer me in a good direction?

Signed,
Borderline


Dear Borderline,

Iron is SOOO important to happy functioning bodies but it is also one of the most difficult to keep on top of. It is the centre of the oxygen carrying part of the red blood cell and without it, less oxygen is carried throughout our bodies. Less oxygen means low energy.


OK NOT THAT IRON...


Iron deficiency anemia happens when the rate that iron is lost exceeds the amount of iron absorbed. There are many factors that can contribute to poor iron absorption; blood loss (like from heavy menstruation), use of medications (especially aspirin and antacids), pregnancy and breast feeding are definitely times when absorption is down and the body needs more iron. The cool thing is that since pregnant women naturally need more iron, the body naturally increases it's absorption rate.

Vegetarians are at more risk for iron deficiency since heme iron is the iron that is more available for absorption and it's the one that's found in meat. That being said, there are lots of plant-based foods that contain iron and the actual ratio of iron deficient vegetarians is not that much higher than meat eaters. Eating a diet rich in green leafies and whole grains (what every good vegetarian should be doing anyway) will give you enough of the non-heme iron (plant based iron). The trick is to eat lots of the non-heme veggies to make up for the absorption. Also, there are certain plant based foods that will up your absorption capabilities. Vitamin C really increases non-heme iron absorption. On the flip side of this - tannins (from tea or wine), excessive zinc and Vitamin E can inhibit absorption. Of course any medication , especially antacids and aspirin will inhibit absorption.

Plant foods high in iron:
Soybeans, Lentils, Spinach, Tofu, Sesame Seeds, Kidney Beans, Pumpkin Seeds, Chick peas, Navy Beans, Asparagus, Broccoli, Brown rice, Dried figs, Peanut butter, Dried apricots , Banana, Black strap molasses, Avocado, Whole grains.

Eating a diet high in whole grains can greatly increase your iron intake. When grains are milled and the bran and germ is removed - 75% of the iron is also removed. Most refined grains end up being fortified with iron in order to make up for what was taken out. Why eat something put in when you can get it already in there?

So now what do you do when you're told you have may be borderline amemic? Running out and buying supplements is not always the answer, especially if you are pregnant. In my opinion upping the iron-rich foods and increasing your fibre intake is a good way to make sure your body is getting and absorbing iron. Your body wants balance and will create that balance with the right tools.

With a diagnosis of actual Iron Deficiency Anemia, iron supplements are a good idea. There are many to choose from and the best one for you may not be the best one for someone else. Generally ferrous iron supplements are better absorbed. Again, increasing foods rich in iron is also good. Usually the dose for anemia is 100mg/day, which should be immediately lowered once iron levels are back to normal. Iron supplements often cause constipation and must be used along with a diet high in fibre.



Thank you for all your questions and keep em coming!

I am Dr. Pepper

I must admit this week has been a work-fest and I'm afraid the blog has taken the fall. As the schedule is winding down, I made a promise to post something this week. It is now Saturday afternoon and I'm cutting it close!

Today's fun food facts are all about Black Pepper.



PEPPER is one of those thing that in my opinion, we take for granted. Black pepper is everywhere, on tables at restaurants and in pretty much all recipes. It's a staple for sure, a staple that serves a purpose.

Black pepper, when used properly, is great for digestion. It has properties that tell your stomach to produce the juices needed to properly process the food we eat, especially protein. It also helps us pee, sweat, have less gas and loose weight. The catch is that the pepper commonly found on tables is ground up and mixed with other spices and things like sugar. In order to get all the benefits, pepper should be fresh and ground up right before using. If used for cooking, it should always be added at the end as heating it can take away flavour and kill the enzymes.

Black pepper is also great for your blood, containing manganese, Vitamin K and iron.

Take Care,
The Nutritionista

Getting the The Yang of Beans

I use Kale a lot. It is a great little green leafy. High in Vitamin C and A,...but let's talk more about Adzuki Beans. They are a small, dark red bean that is popular in the east, especially Japan. It is the bean used to make that sweet red bean paste used in Asian desserts. Adzuki beans are a great detox bean, especially great for kidney cleansing. They are very high in zinc, magnesium, iron and Vitamin B3 as well as being high fiber, they help to regulate blood sugar.

They are known as the "most Yang of beans", and are popular in macrobiotic cooking for their warming properties. Adzuki beans are also said to be great for those that are lacking in vitality.

Feeling tired? Try this:

ADZUKI BEAN AND KALE SCRAMBLE



1 tablespoon extra virgin olive oil
1 bunch of kale, washed and chopped
1 cup cooked or 1 can of rinsed adzuki beans
one medium sized onion
1 clove garlic
1 tablespoon tamari
a pinch of cayenne
salt and pepper to taste
feta cheese (optional)

In a large pan, saute onion and garlic in a little olive oil until fragrant. Add kale and tamari, turn heat down to medium and cover. Let the kale steam for about 2 minutes. Once kale is wilted, stir in the beans and cayenne pepper. Continue to cook on medium heat for another 2-3 minutes. Add salt and pepper to taste.

Serve on brown rice if you wish. You can also add some feta cheese to the top for some extra kick.

Take care,
The Nutritionista

Come and get yer protein!

If you can have a favourite source of protein, then mine would be quinoa. Most commonly considered a grain, quinoa is actually a relative of leafy greens from the genus Chenopodium. Quinoa has been part of the native indian diet for ever. It has only been recently became popular as a grain. Good grief, I'm a food nerd.



Quinoa is a complete protein, meaning that it contains all essential amino acids. The great thing about it is that the amino acid lysine is in high abundance, making quinoa great for tissue repair. It is also high in B Vitamins, namely Vitamin B2, making it a great help for migraine sufferers. It is also high in magnesium, which is good for regulating blood pressure and insulin levels. Quinoa is a must for anyone at risk for diabetes. It is a great source of insoluble fiber and is an antioxidant.


Preparing Quinoa
Since it is technically a seed, the grain is covered in a protective coating which fends of pests. This coating has to be removed, unless you want it to taste bitter and soapy. A good way to do this is to rinse it in a small-holed, mesh strainer and rub the grain against the mesh as you rinse. This will remove the coating and help to open up the grains.

There is white quinoa and red quinoa. The red version is slightly more nutty. Either variety is cooked like rice- one part grain to two parts water. Bring the water to a boil, then reduce the heat. Quinoa only takes about 15-minutes. When it's cooked, the grain opens and a white tail-looking thing appears.


QUINOA SALAD
I find this recipe is the easiest way for people to try quinoa. It's so easy to make!

1 cup quinoa, cooked
a bunch of cilantro, rinsed and chopped
one small red onion or half a medium small onion, chopped small
1/2 cup walnuts, chopped
1/4 cup dried cranberries
salt and pepper

Toss everything in a bowl and give it a good toss.

Take care,
The Nutritionista

Parsnips for Grandpa

I was making soup with assorted root veggies and as I started chopping a parsnip, childhood memories flooded into my mind. The sweet, coca cola-like smell reminded me of Grandpa. I remember my Grandma boiling parnips on the stove while we sat at the table. He was my favourite person when I was a kid. He was the kindest, funniest person and will remain the man all men will always have to live up to. He died almost 20 years ago and I miss him everyday.



Parsnips are one of those root veggies that's peeking right about now. They are available pretty much all year, but the blast of the first frost is what brings out the sweetness. They are very high in calcium and potassium. They also contain vitamin C, vitamins B1, B2, B3, iron and zinc.

They can be eaten in a number of ways. I love to roast them as an alternative to potatoes. Really, all you have to do is mix them up with some olive oil and spice of your choice, like salt, pepper and cayenne. Roast them at 400 for about 30-minutes, or if you have a toaster oven or a broiler, you can broil them.

Or a simple soup:
1 celery stalk, diced
1 small onion, diced
2 medium parsnips, chopped
water or veggie stock
salt and pepper

Saute onion and celery in a little olive oil until fragrant and a bit translucent. Add parsnips and continue cooking for about 7 minutes. Cover with stock and bring to a boil. Add salt and pepper and simmer until parsnips are tender.

Pulse half the soup in the food processor and return it to pot. Give it a stir and add more salt and pepper if you wish.

Take care,
The Nutritionista

The Importance of Being Leafy

I thought today I would straight up post a recipe. A friend of mine recently turned me on to Rapini Pesto. Rapini or broccoli rabe is a bitter green and blanching it first for this dish, eliminates some of it's bitterness. It is also great steamed and eaten with rice and a little lemon.

Rapini is a good source of Vitamin C and A. It is also contains Indol-3-carbinol, a mighty anti-oxidant found in green leafies.


Rice Pasta with Mushroom, Asparagus and Rapini Pesto



Cheese-free Rapini Pesto
- one bunch of rapini (blanch the rapini in a large pot for about 4 minutes and then plunge into cold water. Drain it well, pressing down on it so you're getting all the water out that you can)
- 1 medium sized clove of garlic, chopped
- 1 1/2 tbsp toasted pine nuts (toast them in a frying pan on medium heat until fragrant)
- 3 tbsp olive oil
- juice of half a lemon
- salt and pepper to taste
Whiz it all up in the food processor. If it seems not oily enough, then add more oil.

For the pasta:
- one bag brown rice pasta (I used spirals but you can use whatever short pasta you like)
- about 2 cups porchini mushrooms, sliced
- one bunch asparagus, steamed and then chopped into 1 inch sections
- 1 clove garlic, chopped
- olive oil
- splash of white wine
- juice of half a lemon
- salt and pepper to taste
- rapini pesto

In a large pan, saute mushrooms and garlic in 1 tbsp olive oil on med heat, until mushrooms start to caramelize. Add asparagus and a tiny bit of water (like a spoonful) and turn heat down and put lid on pan to steam them a bit. After about 5 minutes of steaming, add wine and lemon juice. Continue cooking until asparagus is tender. Add salt and pepper.

Meanwhile, cook pasta the way you normally do. Drain and return to pot. Add about 2 tbsp pesto and stir. Then add mushrooms and asparagus to pot and stir.

Yum!