Tonight I realized that necessity truly is the mother of invention – especially in the kitchen.  With my heart set on using the delicate basil in my refrigerator before black spots took over it’s culinary life, I scrambled to pull together a tasty, nutritious Sunday night dinner.  With chicken breast thawed and awaiting baking, Iwanted to give it an interesting savory flavor. 

With basil, what comes to  mind?  Pesto. 

I love it’s dramatic entry on the tongue and rich, decadent mouthfeel.  Pesto adds a festive, fun flair to everything from pasta to bruschetta to tofu.  I couldn’t wait to make it – however, much to my dismay my walnut stash was low and there were no pinenuts available within a two-mile radius.   

Feeling life Lynn Rosetto Kasper from The Splendid Table, I took a chance on whatever was in my pantry.  I pulled pistachios out and that was it – my answer.  Painstakingly my 4- year old son and I shelled 1/3 cup of pistachios and blended them with copius amounts of basil leaves, olive oil, garlic and grated parmesan cheese.  Upon the pre-salt taste test, it tasted fabulous!  My son, even, kid-approved it by licking the spatula as he cleaned out the food processor.   We drizzled the pistachio pesto creation over the chicken and off it went into the oven.  

Just like our original tasting, the pistachio concoction tasted delicious topping the hearty chicken breasts .  Nuts never disappoint  and tonight they certainly didn’t…

What was your last creative culinary endeavor? I’d love to know…

My 4-year old son actually asked for cinnamon to put in his yogurt today.   It’s the small things in life that make me happy.  The fact that I know cinnamon is one of the highest ranking spices when it comes to antioxidants – you know, those compounds in food that keep your cells from damage, gives me a boost of extra confidence.  My motherly work is not for naught as I systematically dash herbs and spices wherever I can into my family’s food.  A little dash goes a long way (with vitually zero extra calories, too) – a half to one teaspoon is all you need to get the antioxidant benefits. Unbenownst to my kids and husband, I wave my spice spoon over oatmeal, soup, meatloaf, salad dressing, applesauce, pancakes, chocolate chip cookies, roasted veggies, hummus, and macaroni and cheese. 

Per a question from one of my cooking class attendees, “What are the best spices to use in your cooking?”  Here are my top three:

1 – Cinnamon – it’s versatile for savory and sweet foods, like roasted squash, sweet potatoes and string beans or oatmeal, yogurt, coffee and even pb & j sandwiches – great on toast!

2 -  Curry powder – this is a cannot-live-without spice in my house.  It’s delish in brown rice, couscous, egg and chicken salad, corn, mashed potatoes, and roasted eggplant.

3 -  Oregano - yes, it’s green, but my toddlers don’t mind it sprinkled into tomato sauce, homemade pizza, chili, soups and cheesy scrambled eggs. 

So, especially this month, revolutionize your cooking and your family’s taste buds with spices.  And pretty soon your kids will be asking for them, too.

Drop me a line with your spice faves.  I’d love to know….

-VSR

As March rings in National Nutrition Month, it’s another opportunity to make changes to your plate, habits and lifestyle.  Since eating plays such an integral role in overall health, what better time than NOW to foster eating changes in your life?!   Whether you have a plan for the month or not, here are a three simple nutrition changes that deserve consideration:

1) Monitor your salt intake.  The average American eats well above the daily recommended intake of 2,300 mg per day.  Note: 2,300 mg = 1 tsp of salt.  Check labels for sodium and shoot for nothing over 480 – 500 mg of sodium per serving.  When you add salt to home-cooked meals or at restaurants, taste the food first – it may not need salt, after all.

2) Drink fewer calories.    Liquid calories account for a big part of the average Americans caloric intake.  Not only does it contribute to overweight and obesity, but displaces other nutritional calories.  Here are some ways to make lower-calorie beverage choices:  choose skim/low-fat soy lattes versus full-fat frappaccinos and mochas with whipped cream.  Drink mineral water with a twist of lemon, lime or orange instead of regular or diet sodas.   Incorporate tea into your daily regimen – as it’s a great low-calorie, nutritious way to begin and end to the day (as long as you don’t add a lot of cream and sugar!)     

3) Eat less meat and more plants.  Not only will you be helping to save our planet by eating more plants, but people that eat more vegetables typically get more fiber, potassium and anti-oxidants in their diets when they forgo animal products.  Designate meatless days each week, experiment with roasting different vegetables (asparagus, leeks, Brussels sprouts, string beans and squash), and capture the benefits of local foods by supporting farmers markets. 

So, enjoy National Nutrition Month in a health-rewarding way!    Remember, spring is almost here …:-

Please let me know what changes you plan to make this month….I’d love to hear.

-VSR

My dearest friend in the world is having a special birthday next week — yes, she’ll be 4-0.  What that means for me  is that I am not far behind with a mere 3 months of 30-somethingness left!  Not that 40 is a big deal (my kids can’t even fathom what year I am), but it is a magical age in that it ushers in midlife.  It makes me think about eating, of course.  Midlife brings metabolic changes  as hormones begin to communicate in a new way, metabolism slows down and fat can begin to accumulate in places that it never had before.   In other words, we have to eat less to maintain weight and fit into our favorite jeans.  

In order to avoid what I call the “Midlife Metabolic Crisis”, in which you turn around and your waist is up 2 inches, clothes are too tight and elastic waistbands become the norm,  there are some key things to do before it hits:  

1) Eat what you love, but LESS of it.  By not denying yourself, but just taking less you won’t notice the difference (that much!) and you won’t be eating as many calories.  Split portions in half and save the rest for later or the next day.   

2) Grow UP your eating.  In Hal Edward Runkel’s book, ScreamFree Parenting, he talks about ‘growing yourself up’ to parent more effectively and essentially more calmly.   I equate his concept with what we need to do once we hit 40, grow up when it comes to what you choose to eat.  Try to refine your tastes to include less processed food, less animal-based protein and fat and MORE (what I call Grown Up fare) plants including fruits, vegetables, beans, legumes, whole grains and vegetable oils.  It’s time to grow up…

3) Savor what you eat.  Take the time to eat mindfully by eating more slowly and really tasting your food.  After 40 years most of us have mastered the act of eating, but the art of eating requires a lot of work and practice.  By paying attention to how you feel when you are eating without judgement, you can become objective to your eating. Pretty soon, you’ll learn to choose food for quality and understand what your body really needs. 

4) Keep the metabolism up with movement.  Activity helps in so many ways; there is research to show that cells benefit, especially in midlife.  The mitochondria or powerhouse of our cells are better powered when we use our muscles regularly.  It makes me want to bike, hike, swim and plain old walk more - maybe that’s one of my ”40 Club” resolutions.

The bottom line is we all get older and that’s not the big deal to me.  What’s on my mind is the growing up that I need to do at this point in my life….:-

In what ways, can you grow up your eating?

What is it about gourmet grocery stores that makes my foodie hairs stand up on the back of my neck?  With the excitement of new culinary discoveries while approaching the doorway to exotic, tasty and nutritious eats, my heart begins to pitter patter and my gastic juices flow in anticipation.  There is something about neat, clean and well-organized rows of vegetable oils from avocado to sunflower to extra-virgin olive; bottles of vinegar with delicate hues ranging from deep black to red t0 orangey-brown to clear; buckets of large, small and stuffed olives from different regions of the world wait to be scooped out and taken home for a fabulous heart healthy accompaniment to your next meal. 

Food is a universal passion for patrons of gourmet markets.  As I was admiring the wall of marvelously stinky cheeses and vats of olives at this fabulous urban gourmet grocer, I chatted it up with a food-loving, locavore couple with a similar passion for fresh, local and delicious tasting food for their family and community.  It is amazing how an appetite for good food and the search for new tastes and flavors brings people together - even if for a brief moment.  We are all part of this gastronomic human condition that appreciates the smell of freshly baked artisan breads, the sight of colorful fruit-filled tarts and flavor-infused chocolates and the possibility of creating culinary combinations that both nourish and sustain our well-being.  In our world of abundance sometimes tasting isn’t even necessary – imagination is the only thing required, especially when you are immersed in a fabulous food environment. 

Does where you buy your food make a difference to you? I’d love to know….

A bowl of pasta shared with friends always makes me feel better!  It’s rainy and dreary in Chicago today, but when I popped over to my friend’s house and she whipped up a chunky tomato sauce with basil and onions and poured it over whole wheat penne  and served it up to our hungry kids and me  - we were in a warm, sunny place!  Food has a comforting, social quality that I love.  We chatted about how if you serve pasta in a bowl, preferably a small one, it’s even better — as you don’t eat as much, but you feel just as satisfied on LESS.  Thanks for controlling my portion, my friend.   You know I wanted seconds, but I was MORE than content…        

I love September; it offers a fresh start with back-to-school time, wardrobes being revamped and comfort foods taking center stage. Who doesn’t savor the flavors of warm apple crisp, homemade pumpkin bread and creamy bean soup at this time of year?  Celebrate the season by making healthy foods a priority for the next month.  Check out your local grocery store or food coop for some new and exciting selections.  Aim for adding one new fruit, vegetable or grain every week for the next four.  Keep a log of the new foods and highlight which ones you liked, didn’t like and why.   If  you have added at least four new foods to your life – that’s a good thing.  

SEPTEMBER LIVINGWELL LESSONS:

• Fiber It Up: Add more fiber to your meals and snacks by choosing whole foods whenever possible.  So add whole grains, fruits, vegetables, beans, nuts, and seeds to your day.  Counting grams of fiber does not have to happen (you know you need about 30 grams a day) if you are always choosing unprocessed foods – so say goodbye to white bread, white rice, and white flour products and your body will thank you later.
• Drizzle It On:  Think of how sleek and sophisticated it is to drizzle – specifically when we talk about olive oil.  Olive oil, particularly the cold-pressed extra virgin variety, imparts a delicate, succulent flavor to everything from salad greens to pasta to seafood.  The unsaturated fats found in olive oil are full of heart-healthy properties that when eaten regularly have been shown to improve the quality of people’s lives. So indulge in this liquid lipid – not too much as there are120 calories per tablespoon, and savor the flavor of health.     

Featured Food of the Month: Apples

My favorite thing to do in September is to pack up my kids and go apple picking.  With a whole host of delicious apple varieties to choose from we are not at a loss for mouth-watering creations.  From Rome to Honey Crisp to Golden Delicious to Jonagold, the possibilities for chunky apple sauce, cinnamon-baked apples, crisp apple tarts to caramel apples make me smile.  Not only will it be good for your taste buds, but research has shown that an apple a day can help lower blood pressure and cholesterol levels, reduce risk for Alzheimer’s disease and stave off certain types of cancer.  So enjoy the harvest of the season – it’s for good reason!   

Have any fun, healthy lunchbox ideas?  I’d love to blog about YOU.

Ok, so all this talk about food and no eating -  what gives?!  I’ve heard that so many times as I’ve covorted in the conversational bog of savory, scrumptious, explosive food.   Without a fork, spoon or plate in front of me – the instruments of eating may not be available, but the most important, non-tangible component of eating, the mind is alive and devouring the culinary possibilities.  By talking about ways to concoct familiar dishes in a healthier, lower calorie way, my thoughts are always consumed with ways to cook for my family of four: two discerning toddlers and a husband that prefers meat over vegetables – but will eat most veggies, thank god!   

For this summer, I am making meals that include herbs from my garden:  rosemary, chives, basil, dill and cilantro. 

Tonight was Smokey Paprika Black Bean Chili with Cilantro. Easy to make and my kids loved with a dollop or two of plain low-fat yogurt (great substitute for sour cream). 

Tomorrow feels like a rosemary day.  Hummmm…..such options!

Hopefully, your world is blooming with May flowers – and more importantly, that you are taking notice.  With so many stressors in life today, this is the time to take some time for yourself….and find out what truly relaxes you.  Whether you find it relaxing to read, write, garden or do yoga, the key to a healthy mind and body is alleviating the stress that can so easily cause both physical and mental breakdown.   The Mayo Clinic reports that practicing regular relaxation techniques can improve how you physically respond to stress by slowing your heart rate, lowering blood pressure, slowing your breathing rate, increasing blood flow to major muscles and reducing muscle tension.  Plus, adequate relaxation will alleviate emotional responses from anger and frustration.  In my work, I have seen how relaxation can thwart overeating.  Stress is a major factor in overeating and it’s certainly a big cause in today’s society.  So find your own quiet corner, where you can recharge your batteries and smell the flowers along the way!

MAY LIVINGWELL LESSONS:

1. Start a daily relaxation ritual.   Have a “YOU-dulgence” once a day to relieve stress.  For example, your daily ritual could be visualizing you in your favorite vacation spot or enjoying a walk with your pet or listening to your favorite music with your eyes closed.  The best part is no one else has to know — there’s no planning, organizing or texting involved…..it’s about me-time, and that’s it.
2. Do not use food as a relaxation tool.  In his new book, The end of overeating, David Kessler, MD, highlights the fact that high-sugar, high-fat foods have been found to “relieve pain or stress and calm us down” – however the danger lies in the desire to want MORE.  When we eat foods that are “hyperpalatable” – aka yummy – it strikes a part of the brain that desires that taste over and over again.  Basically, that is why it is so difficult to stop at one scoop of Rocky Road ice cream or take only one homemade chocolate chip cookie – and the calories and fat grams can add up fast! 

Featured Food of the Month: Basil

May is the perfect time to plant basil on your windowsill or backyard planter box and watch it take off.  What better aroma to add to your meals than fresh basil leaves – not only does it smell fabulous, but basil contains flavonoids and antioxidants that can stave off cell damage, and it has been found to improve circulation and prevent heart disease.  Since basil only lasts for a few days in the fridge, here’s a storage tip from Chef Ryan Hutmacher of Centered Chef Food Studios in Chicago, “The more humidity the faster fresh herbs will wilt.  Take a paper towel and sprinkle a couple of droplets of water on it.  It should not be dripping wet.  Gently bundle the herbs inside a damp paper towel.  Place the wrapped bundle into a transparent container and replace the damp paper towels every 3 – 4 days.”    There are a bevy of culinary possibilities for basil – my faves are pesto, brushetta, and caprese salad, but you can also add it to salad dressings, pizza, fish, shrimp, and chicken dishes, too. 

Bon appétit!   

How are you relaxing today?  I’d love to blog about YOU. 

What is only one-calorie, and comes in varieties like White Icicle, Asian, Red Globe, Red Sno Bull, and Pink Rosa, and packs a crunchy zip in each bite?  Well, it’s the radish.  I have to be honest I have never been a fan of radishes, but the more I read about and use them the more I realize that this innocuous veggie poses a whole host of culinary possibilities.  With a vast array of varieties to choose from, there is not reason why you can find one you like.  As soon as spring hits, I will bee-line to my local farmer’s market and get busy with some fun radish recipes.  I may even be inspired to grow some on my windowsill!

Great radish combos:                                                                                                                                          – whole with feta cheese and cucumbers                                                                       

- quartered and tossed into mixed greens

- sliced and sauted with a hint of olive oil, a pinch of salt and used to dress up steamed brocolli  

- diced into an artichoke salsa for a delicious tongue twist   

So, surprise your family and house guests this spring by adding radishes to your favorite dishes…