get your yummy back

musings from a health supportive culinary artist

Healthy Frozen Treats July 30, 2009

Filed under: how to make it,where to get it — chezdesblog @ 9:39 pm
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Popsickles in a bowlWhat dreadful hot weather we have! It keeps me in a continual state of inelegance. ~ Jane Austen

 

I feel your pain, Jane! Running in the heat and humidity sure does take its toll, and most certainly leaves me feeling “inelegant.”  One way to beat the heat is to stock your freezer with some refreshing frozen treats.

Believe me; I like ice cream as much as the next girl. However, having made it myself, I know how much heavy cream, whole milk and sugar recipes typically include. I am happy to report that there are alternatives for those of us who want our frozen treats on the healthy side.

At Golden Door in Escondido, California, they serve up blueberry lime ice for their guests. I learned this recipe as an intern in the kitchen. This frozen treat is dairy free, smooth, and delicious – and you won’t miss the sugar! All you need is a nonreactive dish and a food processor – no ice cream maker required. Give it a whirl!

Also, check out this list of homemade healthy frozen treats from Runner’s World. I have not tested them, but I’m inspired. I hope you are too. Let us know how it goes. And, no matter what keeps you running, don’t lose your cool.

 

Pick Your Own July 29, 2009

Filed under: where to get it,where to see it — chezdesblog @ 8:37 am
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blueberriesNot all of us have the time, turf, or sunlight to grow our own fruit and vegetables, but that doesn’t mean we can’t pick our own! At pickyourown.org, locate a farm near you where you can “pick-your-own” seasonal produce at its nutritional peak. What a satisfying summer outing!

This time of year, some common crops in the U.S. include blueberries, blackberries, raspberries, peaches, and plums. Of course, the selection will vary based on where you live. They suggest using the contact information provided to confirm the information posted before heading out.

This helpful website includes tips for what to wear, what to bring, how to pick, and what to do with your farm fresh produce once you get home.This takes farm to table to whole new level – at home!

 

Watermelon+Tomato+Feta+Mint=Yummy Salad July 27, 2009

Filed under: how to make it — chezdesblog @ 9:13 am
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WatermelonI love watermelon. It’s as simple as that. On a hot summer day, fresh, cold watermelon is one of the best snacks ever. It’s sweet and refreshing. But don’t underestimate it; it can turn sophisticated on a dime. 

All around the city, we are seeing a variety of watermelon salads on menus. Some include feta cheese, others include tomatoes, almost all of them highlight an herb (typically basil or mint), but we have yet to find one that hits us in all the right places. So, we made it ourselves. Our watermelon salad featured yellow heirloom tomatoes, feta cheese, mint, and toasted almonds. It’s colorful, fresh, simple and delicious. It’s the perfect summer salad. 

Enjoy it while you can!

 

Cannellini Beans Three Ways July 24, 2009

Filed under: how to make it — chezdesblog @ 3:48 pm
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cannellinibeans

Cannellini Beans

We are moving next week, so I am on a mission to clean out my kitchen cabinets. So far, I am enjoying this challenge of building simple, delicious, seasonal dishes using the staples in my cupboards. As I came upon a pound of dried Cannellini beans on a shelf, I was reminded that beans are for summer too. Typically, we associate them with soups and stews – but not so fast! Cannellini beans are white Italian kidney beans that have a wonderfully smooth, creamy texture suitable for a range of dishes. 

My plan was to cook up the pound of beans and then go three ways with them. The act of cooking beans is really satisfying anytime of year. Yes, it takes some forethought to soak them. Yes, it takes some time to simmer them. Consider these small investments in nourishing you and yours. Cook the beans one evening after dinner or on a Saturday morning while you read the paper. (I use a pressure cooker for my beans, which cuts the cooking time significantly, but that’s for another post!)

If you create an aromatic broth while cooking them by adding a little salt, garlic and bay leaves, then you can use that broth for making sauces or for cooking other rice and grains. Yummy!  

Use this simple method to prepare your Cannellini beans:  

In a large mixing bowl, cover 1 pound of Cannellinni beans in 8 cups of cold water and refrigerate for 8 hours, or overnight. Drain and rinse beans.

In a 6 to 8 quart pot, combine beans with 9 cups fresh water, 3/4 teaspoon salt, 2 garlic cloves (unpeeled), and 2 bay leaves. Bring to a boil. Reduce heat, cover partially, and simmer for about one hour until soft (not mushy) and translucent on the inside (not opaque). No need to over-engineer this, but you do want to watch the cooking time to avoid over- or under-cooking the beans. Drain and refrigerate for up to 5 days.  You can also freeze your cooked beans in 1 1/2 cup quantities for use in recipes that call for a 15-ounce can of beans.

Now that you have prepared your beans, here are three healthy and simple ways to use them:

 

Menu Ideas at Your Fingertips July 21, 2009

Filed under: where to get it — chezdesblog @ 10:35 pm
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recipesI get lots of requests for help with menu planning. Sometimes it seems hard to pull it all together – deciding on a starter, salad, main dish, side dishes and small indulgences. As if that weren’t enough of a challenge, some folks are watching their weight, others have special diet needs, and others are simply eating well because it feels good. Sometimes we all need a little help. I get a lot of my menu ideas from food blogs (see my blogroll), magazines, cookbooks, colleagues, restaurants, books, photographs, and from what I see at the market. No matter what your particular goal, or those of your guests, focusing on fresh, flavorful, healthy food works for everyone. 

In the spirit of keeping it simple, here are some sources of inspiration right at your fingertips:

 

Both Fit and Foodie July 20, 2009

Filed under: how to make it — chezdesblog @ 9:09 am
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Organic Farm at Golden Door

Organic Farm at Golden Door

Adopting a health supportive approach to cooking is about keeping it simple and fueling your body with fresh, flavorful, natural ingredients that include good-for-you nutrients. I frequently modify recipes to fit my simple, health supportive game plan.

For example, sugar is pretty much out. The only time I use it is when preparing “small indulgences,” which are sweets and treats, not meals. Otherwise, I avoid it. When sugar is called for in dressings or sauces, I substitute natural sweeteners with a lower glycemic index such as agave nectar, honey, maple syrup, or Sucanat. Remember, it’s all been processed to some degree, or else it would be showing up at the store in the form of a cactus, stalk, honey comb, or tree. You can always just skip it.  

Whole grains are king. In addition to getting them on your plate at mealtime, you can introduce whole grains into your baking life by using whole wheat pastry flour. It’s a great substitute for unbleached all purpose flour for all of your baking needs. You can also use applesauce as a replacement for oil, or try nut milk as a replacement for dairy.

I can’t remember the last time I bought heavy cream – okay, it was Thanksgiving – but you get my point. As a substitute, I use evaporated milk. Plain, fat free yogurt is also a good substitute for sour cream and can be used to add a smooth, creamy texture to almost anything.

Rely on fresh herbs, spices and citrus to flavor to your food. Toss a combination of lemon, lime, and orange zest into your next batch of air popped popcorn. Lemons even make water interesting, which is key, since so many of the other options include way too much caffeine, artificial sweeteners or calories for my taste. Simply adding some slices of lemons, oranges, or cucumbers to a pitcher of water in the fridge suddenly makes it seem special and spa-like. Because, really, when was the last time you actually made it to the spa? Yes, you can be both fit and foodie at home. Start today!

 

Toasted Almond Granola with Olive Oil July 16, 2009

Filed under: how to make it — chezdesblog @ 10:38 am
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When Mike was training for his Ironman last summer, I helped him focus on nutrition for fueling his long runs, swims, and bike rides. He would be gone for hours at a time and was often doing double days. It really helps to be aware of what you eat, how you eat it, and when you eat it – especially when you are putting your body to the test.

My primary resource has been “Sports Nutrition for Endurance Athletes” by Monique Ryan. This guide is easy, simple, interesting, and offers many practical meal plans and tips. Currently, I am training for the NYC Marathon on November 1st. It’s quite some time away, but I am trying to get off on the right foot by recalling our lessons of last summer. Nutrition plays a key role in helping your body recover after exercise. It’s important that you replenish yourself with carbohydrates, fluids, sodium and protein following intense exercise - and it’s best done within 30 minutes of completion. 

This morning, I went out for a 10-mile run, and spent much of the time thinking about a recovery breakfast! My plan for yogurt, toasted almond granola, peaches (from my CSA!) and blueberries was making my stomach growl in anticipation.  This granola is a new favorite; it’s made with olive oil. It’s a bit more savory than most recipes, which is balanced nicely by the tart, chewy qualities of the dried fruit. Try making your own granola, it’s a no-lose proposition - no additives, no preservatives, and it’s economical!

 

Caroline’s Fruit Crisp July 15, 2009

Filed under: how to make it,where to get it — chezdesblog @ 7:52 pm
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Oh boy. This week, much to my delight, our CSA share included 3 pounds of peaches – yum! This calls for a fruit crisp, one of my all-time favorite desserts. So quick and easy, this simple dessert really lets the fresh fruit of the season shine. My friend Caroline gave me this recipe many, many moons ago, and it’s always a winner. Thanks, Car! 

Today, however, I tried something new. Instead of using refined sugar, I used Sucanat. I have seen it listed as an ingredient in a variety of products and wanted to test it for myself. Sucanat is basically dehydrated whole cane sugar that has been pressed into granules.  Of all the major sugars derived from sugar cane, Sucanat ranks the highest in nutritional value. But don’t kid yourself – it’s still sugar. It can be substituted 1-for-1 for refined sugar or brown sugar. It’s sort of grainy and since it retains its molasses content, my guess is it will work best as a substitute in quick breads and muffins, or as a substitute for brown sugar in cookies. 

As for Sucanat in my crisp – it worked! The streusel topping was rich, chewy and delicious. It was not as sweet as when made with refined sugar, but that allowed the dreamy sweetness of the peaches to stand out.

 

CSA Summer Salads July 9, 2009

Filed under: how to make it,where to get it — chezdesblog @ 11:03 am
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Kohlrabi

Kohlrabi

We belong to the Chubby Bunny Farm CSA, which means that in exchange for having purchased a share in the farm, we receive a portion of the weekly bounty from June – October. The farm is located in Connecticut. Every Tuesday, the farm fresh goodness is delivered to the heart of Manhattan.  I strike out from my apartment, bags in hand, anxiously anticipating the week’s goodies. Recently, I’m rolling in kale, rainbow chard, mixed greens, arugula, kohlrabi, radishes, turnips, fresh herbs, green onions, beets, and this week – both sweet and sour cherries. Yummy!

This is a great way to shake things up and I love the challenge of using my fruit and veggies during the week before the next pick up comes around. Of course, the fact that we’ve been travelling every weekend doesn’t make it easy. This week, I’ve made some great summer salads including tangy beet salad , tabouli, and a sugar snap pea salad with radishes, mint and ricotta salata.

For dinner tonight, we’ll be having whole wheat pasta with some delicious pesto I made using arugula and pecans, and a mixed green salad. What’s your dinner plan?  

 

10-Ingredient Shopping List July 7, 2009

Filed under: where to get it — chezdesblog @ 11:47 am
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DSCN2543I am taking some time this morning to check in on some of my favorite bloggers. Sadly, I am reminded that Orangette really did mean it when she said she needed some time away from her site. Luckily, the moment was saved by Tara Parker-Pope’s New York Times Health Blog post from June 24. How did I miss this one? Ah yes, I was at the beach indulging myself in abalone, shrimp and fresh apricot pie…

Anyway, this post shares Mark Bittman’s 10-ingredient shopping list and recipes for an easy week’s worth of dinners at home. It assumes a fairly well-stocked pantry, so update the shopping list based on the recipes and what you’ve got on hand.

Despite this menu’s possible shortcomings (as noted in reader’s comments), resources like this serve as a rich source of ideas, inspiration and planning support. They can make healthy cooking at home a lot easier. I have added a blogroll of sites that I consider my favorites. When time permits, I peruse them for ideas and inspiration. Try making it part of your daily or weekly routine. After all, cooking is not a spectator sport.

 

 
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