Celery Root: The Unsung Vegetable Hero

February 22, 2012 2 Comments

Celery Root by Lee Court Farms, found on WiveswithKnives.net

Guest Post by Robyn Selman

You don’t see recipes for celery root (celeriac) very often. It’s definitely one of the ugly ducklings at the produce stand. But once you peel off that gnarly brown exterior (resembling the surface of the moon), you get a low-starch, low-calorie root vegetable that smells and tastes like a mixture of celery and parsley, and is a champion source of fiber, potassium, and cancer-fighting antioxidants. When baked until tender, the texture reminds me of cooked carrots. I always find myself turning to Mark Bittman’s cookbooks when I want to cook with a less familiar vegetable, and I was not disappointed with this recipe. Gratins with root vegetables make perfect winter meals, especially when you add beans and whole grains to make them really filling.

White Bean and Celery Root Gratin with Bulgur Crust
Adapted from Mark Bittman – How to Cook Everything Vegetarian
Serves 4

½ cup fine-grind bulgur
¼ cup extra virgin olive oil, plus more for greasing the baking dish and drizzling
1 ½ pounds celery root, peeled, and cut into 1-inch cubes (about 2 cups)
1 onion, chopped
Salt and freshly ground black pepper
2 garlic cloves, chopped
2 cans cannellini (white kidney) beans, drained but still moist, liquid reserved
1 teaspoon sweet or Spanish smoked paprika
2 teaspoons chopped fresh marjoram leaves or 1 teaspoon dried or fresh oregano

Photo by Robyn Selman

Put the bulgur into a heatproof bowl and pour 1 cup boiling water over the top. Stir, then cover with plastic wrap and let sit for 15-20 minutes. Once the water has absorbed, fluff with a fork, drizzle with a little oil, season with salt and pepper, and set aside.

Lightly oil a 2-quart soufflé dish, gratin dish, or a 9×13 inch baking pan and set aside.

Preheat oven to 400 °F.

In a large deep skillet, add 3 tablespoons of oil and heat over medium heat. When hot, add the celery root and cook for about 8 minutes, until it starts to brown. Add the onion and some salt and pepper and cook for another 3 minutes or so, until the vegetables are soft and golden brown.

Off heat, stir in the garlic, beans, paprika, and herbs. Add some of the reserved bean liquid if it seems dry (it should resemble a thick stew). Taste and season with more salt and pepper if needed.

Spread the bean and vegetable mixture into the pre-oiled pan. Top evenly with the bulgur and drizzle a little olive oil over the top. Bake for 45-55 minutes, or until the edges and top are browned and bubbling happily. The time might vary depending on how deep your baking dish is.

Serve immediately or let rest for up to an hour and serve at room temperature.

Notes:
If you can’t find finely ground bulgur at your store (I couldn’t), then you should just buy regular bulgur and grind it yourself in a coffee or spice grinder at home. The first time I made this recipe I did not grind it and I was sorry. The bulgur pieces became so hard from baking that it hurt my teeth to bite down on them. So I made it again, this time grinding it first in my small coffee grinder reserved for spices until it looked similar to fine bread crumbs, and the result was MUCH better. Just goes to show that recipe instructions are chosen for good reasons and I should really pay attention to them!

Don’t have celery root? Other vegetables you can use include: potatoes, parsnips, eggplant, cauliflower, broccoli, fennel, carrots, summer squash, green beans, asparagus, or cabbage.

Robyn Selman is a recovering “picky eater.” After eating pre-packaged, processed foods her whole life she decided to make the switch to fresh, homemade meals and has never looked back. Now she approaches cooking with the mindset of “the more vegetables, the better” and loves trying out new recipes. She tries to buy local whenever possible and loves Community Supported Agriculture. Her life happily revolves around her work, her husband, and their crazy cat. She loves board games, hiking, dancing, good books, and good coffee. You can read more on her blog, Robyn Cooks.

Filed under Weight Control, Healthy Eating is Easy, Recipes, Foods You Never Heard Of, Kicking Cancer

Soda (Part Deux): Diet vs. Regular

February 20, 2012 Leave a Comment

Izze Soda

Guest Post by Daniela Baker

If you’re addicted to drinking soda, you’re certainly not alone. Soda cans and bottles hold more than twice as much as they did in 1950, and that extra soda really adds up. With the average American drinking more than fifty gallons of soda, energy drinks, and fruity drinks a year, it’s no wonder we struggle to figure out which is the better choice.

Unfortunately, we all know that drinking soda–whether diet or regular–isn’t the greatest choice for our health. But sometimes you may feel like you need a Coke or a Pepsi to get you through the day. In times of weakness, which is the better choice: diet or regular?

Your health

According to the Harvard School of Public Health, the a single can of regular soda can run you up about 150 calories, mostly from the high fructose corn syrup used to sweeten it. Drinking just one can like this a day could help you pack on fifteen pounds over the course of a year. FIFTEEN POUNDS! Regular soda consumption boosts rates of obesity and diabetes, and regular consumption of regular soda is often a risk factor for heart disease. In Harvard’s Nurses’ Health Study, women who drank two or more servings a day of sweet drinks had about a 40% increase in their risk for heart disease related death and heart attacks.

So what about diet soda?

In the short term, the Harvard School of Public Health says that switching from regular to diet soda can help with weight loss, since diet soda doesn’t influence blood sugar levels or come with lots of added calories. However, studies have shown that consuming artificial sugars can actually cause you to consume more overall calories compared to diets that contain regular sugar and no artificial sweeteners. This is because our brains are meant to link sweet tastes and calories, and they’ll help our bodies automatically adjust intake for caloric needs. When the link between sweetness and calories is cut, though, it seems that the hormones and chemicals in the brain that tell us when to stop eating can go haywire. And don’t forget the recent study linking diet soda consumption to heart problems. Crud!

Okay, so neither regular soda nor diet soda is good for your health. But as an occasional treat, neither one of them is going to harm you too much, either. If you’re really concerned about making healthy choices, though, which one should you choose to have as a treat once in a while?

The verdict

An occasional diet soda is OK, and if you absolutely have to choose between diet and regular (meaning you’re actually going to die without one or the other, and the only options around are in a vending machine), then diet is *probably* better (Harvard says diet is better on occasion, and on account of the obesity epidemic).

HOWEVER, try to avoid getting in the “diet or regular” situation. Keep a stockpile of Izze sodas (made from sparkling juice, containing no refined sugars, preservatives, caffeine, or artificial anything) and seltzer water on hand to satisfy your bubbly needs. Or, mix seltzer with fruit wedges or fruit juice for a refreshing and actually nutritious beverage. All of these healthy options can help you wean yourself off of regular soda, and don’t add up to too many extra calories in your day. Look into the SodaStream for seltzering water at home. Save bottles, $$, and impress your friends! It costs about $100 plus the $15 carbon dioxide cartridge every 60 to 130 liters.

Daniela Baker is a health- and fitness-conscious mother of two who is passionate about overthrowing the standard American diet by teaching others how to cook healthy, home-cooked meals and trade their couch potato lifestyles for more active ones. She loves spending time outdoors with her crazy canine and two very active kids, and works hard to set a good example for her family by making healthy food and lifestyle choices. Daniela blogs at Credit Donkey, and you can reach her at daniela[at]creditdonkey[dot]com or follow her on Twitter @CreditDonkey. Check out her team’s latest infographic on healthy grocery shopping.

Filed under Weight Control, Energy, Sweets, Heart Disease, Diabetes

Bigger Breakfast = Better Life

February 11, 2012 2 Comments

Eggless Eggs with Whole Grain Toast, Orange Wedges, and Fruit Juice

“Breaking the fast” in a big way is perhaps the best tactic in curbing daily cravings, controlling appetite, losing weight and maintaining weight loss, and staying happy, according to a new study out of Tel Aviv. Researchers found that a 600-calorie breakfast which even included something indulgent like chocolate cake (!!) compared to a low-carb 300-calorie breakfast, was significantly more successful at helping obese individuals lose weight over a 7-month period. Not only did the breakfast indulgers lose weight, but the bigger breakfast also helped them maintain their health focus and happiness because they weren’t depriving themselves of chocolatey love and great nutrients in general.

The study deets: A group of nearly 200 obese women and men were divided into 2 groups and  required to eat the same calories each day: 1400 for women, and 1600 for men. The only difference was that one group ate a low-carb, 300-calorie breakfast (aka the “Skimpy Breakfast Group”), and the other group (aka the “Big Breakfast Group”) ate a balanced 600-calorie breakfast which included cookies, cake, or chocolate. Both groups lost an average of 33 lbs per person for the first half of the study. However, for the second half of the study, the Skimpy Breakfast Group REGAINED 22 lbs per person on average, whereas the Big Breakfast Group lost an additional 15 lbs per person, making their total weight loss 40 lbs MORE per person than the Skimpy Breakfast Group at the end of the study.

The take-home message: Start Big, End Small and At Peace.

Sample 600-Calorie Balanced Breakfasts (including chocolate):

Tofu scramble
Whole grain toast with almond butter (1 piece)
Fresh fruit
Coffee with 1/2 cup vanilla almond milk
2 pieces dark chocolate

OR

Large bowl oatmeal made with:
Old-fashioned rolled oats (or gluten-free rolled oats), apple, raw cashews, cinnamon, & non-dairy milk
Fresh Fruit
2 Tbsp dark chocolate covered raisins

OR

Shamrock Smoothie - 12 ounces (1.5 servings) with added Hemp Protein Powder
Large Bran Muffin with added chocolate chips

OR

Bran flakes with banana and unsweetened soymilk
Whole grain toast with peanut butter
Orange
Chai tea with vanilla almond milk

What are some other nutrient-infused power breakfasts you love?

Filed under Weight Control, Meal Planning, Sweets, Research

Happy Nacho Day!

February 5, 2012 2 Comments

Football fans and health heroes! Here’s a last-minute recycled video on preparing my famous No Fat Pants Nachos for today’s big game.

Plus, be sure to check out Forks Over Knives Superbowl Recipes for Hearty Nachos, Roasted Red Pepper Hummus Tapenade, BBQ Tofu “Wings,” Lentil Chili, and Whole Grain Corn Muffins. Not to mention the Lunchbox Bunch’s Avocado Quesadillas and Meatless Buffalo Bites–perfect for the eat-fest that is the Superbowl.

Happy cheering and chowing!

Filed under Weight Control, Healthy Eating is Easy, Videos, Snacks, Holidays, Healthy Eating is Tasty

And Here It Is: Diet Soda Causes Heart Problems

February 2, 2012 4 Comments

Photo by: Rafakoy

Diet soda always seemed so good to be true, didn’t it? Sweet but no calories? A sugary, bubbly, and guilt-free green card? Well, a new study out of the University of Miami Miller School of Medicine and Columbia University Medical Center found that people who drank diet soda daily had a 43% increased chance of suffering a vascular event (heart attack, stroke, vascular death) than people who drank none, and that was after taking into account pre-existing vascular conditions such as diabetes, high blood pressure, and metabolic syndrome. The researchers are unclear why diet soda had such harmful effects. Interestingly enough, however, researchers found that regular soft drink consumption and a more moderate intake of diet soft drinks did not appear to be linked to a higher risk of vascular events.

I’ve long discouraged diet sodas and artificial sweeteners because while they can technically help you meet your fluid needs, they leave your body wondering why it didn’t get any sugar out of the sweet-tasting beverage, causing you to eventually crave and scavenge for sugary treats. This makes you grumpy and crazy, and causes you to cycle through diet sodas, candy bars, guilt, more diet sodas, free-based sugar, and so on. Plus, many individuals feel more anxious after consuming artificial sweeteners and often have trouble falling asleep at night, regardless of caffeine consumption.

If you need to sweeten and a touch of real raw sugar or agave nectar won’t do it, stevia powder like Truvia (made from stevia leaves) has zero calories and is made from nature, not chemistry. Plus, it doesn’t have the unhealthy heart or  sugar-craving delirium side-effects. For beverages, however, straight up water jazzed with fresh fruit and cucumber wedges, or filtered water seltzered with the at-home Soda Stream, are always best.

Sorry to bear the bad news, diet soda lovers! But, the good news is that after 3 diet soda-free weeks, your taste buds will adjust and you’ll be clear out of the health risk woods. Plus, you’ll feel shockingly amazing. No more panicked vending machine runs!

Filed under Carbs, Detox, Energy, Research, Sweets

Happy National Chocolate Cake Day!

January 27, 2012 7 Comments

Orange Chocolate Cake from SKINNY DISH!

What a great reason to force yourself into some chocolate heaven today! Try this easy Orange Chocolate Cake with added vanilla frosting–it’s low in fat and calories, cholesterol-free, and has just a few ingredients. Need an extra chocolate kick? Throw in a half cup of chocolate chips. Happy chocolating!

For more dietitian-approved desserts, check my recipe page here. I’m already gearing up for National Brownie Day, December 8th.

Filed under Recipes, Sweets

Vitamin D DanDy

January 21, 2012 Leave a Comment

Photo by: Barry Bridges

Are you feeling unexcited about your recent lottery win, or less energized about the energizing aspects of your life? If so, it may be time to load up on vitamin D. New stats show that 70% of Europeans have low Vitamin D levels, and I was reminded of this potential as I gazed out my window this morning at a snow-covered yard and a sun-deficient sky. Also known as the “sunshine vitamin,” vitamin D is produced when ultraviolet (UV) rays from sunlight strike your skin. It’s found naturally in very few foods, added to some foods, and also available as a supplement.

SPF 8 and glass windows block vitamin D’s synthesis, darker skin produces less vitamin D with sunlight exposure, and cloud cover and shade reduce UV rays by about half, which is why it’s no surprise that many, many “I used to have energy” folks are coming up short this time of year. If you live at 42 degrees north latitude (I’m talking to you, northern Cali to Boston!), UV energy is insufficient from November through February. Once summer hits, it’s crucial to soak up a little bit of sun to refuel your tank.

How much do you need?
Just 5-30 minutes of summer sun from 10 AM – 3 PM twice a week to your face, arms, legs, or back without sunscreen will do the trick. You make about 20,000 International Units (IU’s) with just 20 minutes of summer sun. If you go the supplement route—necessary in winter months—the recommended intake is 400-1000 IU’s per day. However, some doctors and researchers recommend 2,000-4,000 IU’s daily for people with normal levels, and 5,000-10,000 IU’s daily for people with below normal levels. Vitamin D2 (Ergocalciferol, a synthetic form of D) is less bioavailable than Vitamin D3 (Cholecalciferol, animal-derived, and the kind that the sun makes in your skin), which means you need more D2 than D3 to increase your blood levels of Vitamin D when sunshine isn’t around.

Why is D so essential?
Bones need it for calcium absorption, and it’s also critical for neuromuscular and immune function, reduction of inflammation, and may be helpful in preventing cancer of the breast, ovary, colon, and prostate, and improving mood, depression, and energy levels especially during winter-time months. Plus, vitamin D research is getting close to proving it’s key role in preventing and treating type 1 and type 2 diabetes, insulin resistance and glucose intolerance, heart disease, high blood pressure, multiple sclerosis, and other medical conditions.

Anything else?
A brand spankin’ new study just found that adequate Vitamin D could reduce inflammation and aging of the eyes as it improves retina health. Plus, previous studies have found Vitamin D deficiency to be a complication with liver disease and linked with increased risk of asthma among African American kids. Adequate Vitamin D levels are crucial for cancer prevention and survival, and are even pointing to increased survival among elderly women. For more info on D facts and figures, check here.

Where to Get It in the Winter
Many foods are fortified with Vitamin D, and say so on the label: Super sources are non-dairy milks including Earth Balance Soymilk which contains more Vitamin D than other non-dairy milks (120 IU’s per cup compared to 100 IU’s per cup). Non-dairy milks are also fortified with Calcium, Vitamin A, and Vitamin B12.

So where do you get your D? Time for a sunny vacation perhaps?

Filed under Asthma, Bones, Energy, Inflammation, Kicking Cancer, Research, Vitamin D

Detox Day 7: Superfoods for Superyou!

January 15, 2012 7 Comments

Can you believe it’s the last day? What a super journey this has been! Now that you’re accustomed to inhaling so many of nature’s powerfoods (berries, quinoa, broccoli, kale, spinach, beans, lentils…), I thought this would be a good opportunity to introduce a few of the not-so-common ones so you can consider taking your newly found health one step further. What you’re already eating/not eating is HUGE, and these extras might just help you be even MORE superpowered!

Blue Green Algae: Superstar immune-booster. Basically flavorless and comes in powders, flakes, or frozen. Can be tossed into smoothies without changing the flavor. The TJ’s Very Green Dietary Supplement contains spirulina, a popular blue green algae. But, lots of folks swear by E3 Live.

Chia Seeds: Loaded with antioxidants, essential fatty acids (more than salmon), protein, and fiber, these little guys help keep you energized and help reduce unhealthy cravings. They are easy to digest and don’t need to be ground like flax seeds. Add them to breakfast cereals, muffins, cookies, smoothies, pancakes, anything really!

Maca Root Powder: Helps to balance hormones and battle stress by strengthening the adrenal gland. Has proven helpful in treating fertility, poor libido, and menopause. Can be added to oatmeal, smoothies, or rice dishes.

Raw Cacao: Helps elevate mind and mood, and is skyhigh in antioxidants. It contains theobromine which promotes alertness without the side-effects of caffeine. Add it to smoothies, or use it in baking or for puddings. Find it at your local health food store or check it out online as seen here.

Congrats on all you’ve learned, changed, and become this week. Cheers to energizing food and living life to its fullest! I’d love to hear how you benefited from these 7 days–please share! XOXO

Filed under Detox, Energy, Skinny Dish, Superfoods, Trader Joes

Detox Day 6: Time to Start Thinking About Day 8

January 14, 2012 Leave a Comment

Mmm! A half-plate of veggies

Happy Day 6! What’s the latest? Still feeling good? Sleeping well and feeling energized? Now is a perfect time to start thinking about what happens the day after tomorrow. Will you go back to your pre-Detox eating? A modified version? Take today and tomorrow and make a plan for what you’d like to do long-term. Here are some popular, healthy, and realistic post-Detox modifications to consider:

1. Go back to drinking the morning cup of coffee you missed, but with vanilla almond milk instead of cream and sugar. Try this creamy, dairy-free concoction. Or, enjoy green, white, or black tea as your morning caffeinated beverage.

2. Continue eating the level of fruits and veggies with a giant heaping of cooked veggies at either lunch or dinner, and a giant serving of raw veggies at the other meal. Shoot for HALF your plate being veggies (either raw or cooked) at mealtime.

3. Continue with shakes or smoothies in the morning, but add a protein powder such as this hemp seed one from Trader Joe’s. High in protein, fiber, and essential amino acids, and makes your morning drink more filling.

4. Add a more substantial morning meal such as gluten-free oatmeal (Trader Joe’s has amazing gluten-free oats that seem exactly like traditional rolled oats) with a handful of dried cranberries for sweetness, raw cashews, cinnamon, and cooled down with a dash of unsweetened non-dairy milk. Or heat up a cup of cooked quinoa from the previous night’s dinner with dried fruit, nuts, cinnamon, and non-dairy milk.

5. Enjoy a raw food bar in the afternoon to satisfy your sweet tooth–they’re easy to keep on hand, easily survive life in the bottom of bags, and can be stepped on without changing shape. Examples: Larabar, Pure Energy, and KIND. These can all be found in any old grocery store, TJ’s, or Whole Foods.

6. Continue with the Detox as your constant (developing your own menus using the guidelines), and veer from the Detox for special weekend days, when you go out to eat (trying your best to keep with the guidelines, but allowing yourself those treats you may have been missing), have potlucks, or attend parties.

7. Do the Detox 1-2 days per week or 7 days a month, and a modified version on the other days.

What else will you do to carry on the healthy changes you made once the Detox is done? Hopefully you’ll all continue drinking all those energizing fluids!

Enjoy this day and the new, healthy you! XOXO

Filed under Detox, Energy, Getting More Veggies, Healthy Eating is Tasty, Inflammation, Meal Planning, Skinny Dish, Water, Weight Control

Detox Day 5: Alkaline and Feelin’ Fine

January 13, 2012 Leave a Comment

Tahini Dressing for Veggies, in SKINNY DISH!

Woohoo to Day 5! You are just a few days away from multigrain tortillas! That is going to be one fantastic burrito :)

You may or may not have caught the acid/alkaline breeze in the Detox wind convo. Well, here’s the deal: Our blood and tissues love to be at a pH (measure of acidity/alkalinity) of about 7.35-7.45, which is slightly basic/alkaline. This is where your immune system is an immediate bad-guy destroyer and your overall health is sky high. As you loved learning in high school chemistry, the pH scale ranges from 0 to 14 with 0 to 6.9 being acidic, 7 being neutral, and 7.1 to 14 being basic (alkaline).

Contrary to what you may think, foods that are more acidic do not make your blood and tissues more acidic. In fact, it’s quite the opposite. Oranges, tomatoes = acidic. But shocker, they make your blood and tissues more alkaline. As you could have guessed, pretty much all veggies, fruits, dark leafies, unprocessed grains, and other healthy foods help to make your blood and tissues more alkaline, while meats, dairy, eggs, sugary goods, highly processed foods, coffee and alcohol make your blood and tissues more acidic. One reason loading up on healthy fluids, fruits, and veggies, and avoiding all the other foods is so good at helping you detox, is because you’re working the alkalinity. For more on pH, check here and here and here.

Now for some extra credit: Want to check your very own pH? Using your SECOND urine of the day, pee on one of these test strips (or ones similar). Is the Detox working? Hurrrahh!

You never thought this would be so much fun! Keep truckin’ and Happy Weekend! XOXO

Filed under Crazy Sexy Diet, Detox, Getting More Veggies, Gluten-Free, Healthy Eating is Easy, Inflammation, pH, Skinny Dish, Trader Joes, Weight Control

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