More Greens Please!

"There is no love sincerer than the love of food" - George Bernard Shaw 

Yada, yada, yada... eat broccoli instead of a cookie or burger?  Makes no sense, right?!  But, do you know that green plant membranes found in foods such as broccoli, spinach, kale, colored greens,asparagus, watercress, parsley, and lettuce have been found to actually help curb your appetite leading to healthy weight loss?

Broccoli in the garden

Much has been written about the antioxidant and anti-cancer effects of these vegetables, but here is a new one. Scientists and colleagues from Lund University in Sweden studied the effect of a diet high in green plant membranes among a group of 38 women, aged 40 to 65 years. Those who consumed at least 5 grams a day lost on average 11 pounds over three months, compared to only 7.7 in those given a placebo.

Kales grow year round for us in northern California

Women eating the greens secreted more of a hormone known as glucagon-like peptide 1 (GLP-1) which is known to aid in satiety and to reduce the urge to eat junk food. Green plants also appear to slow fat absorption by collecting around lipid droplets from food. Lab animals given greens displayed reduced weight gain, fat mass and blood lipids. Likewise, the women in the Lund study had decreased total and low-density lipoprotein (LDL – or “bad”) cholesterol readings.

Wonderful peppery arugula.  This is another easy crop to grow.

So, make sure that you add greens to your dinner tonight, and every night.

- Dr. Mariam Manoukian
 

French Dip, Nice Style

8:00 a.m.  the Mediterrean Sea.  Warm salty water. 

 

I thought we were doing something special.  Just us wandering down to the Sea for an early morning dip. 

No. 

Apparently, this is a daily event for many locals.  Early exercise, followed by a quick shower and dressing on the beach, then off to work or their day.

The water made us all so happy.  We look back on it as a highlight of our time in France. 

Try it!!  If you are so inclined, find a local swimming hole that makes you happy.  The YMCA or community pools offer times for everyone to enjoy the water.  Aqua exercises are a gentle way to move without stressing arthritic joints.


Heading to the beach.
Oh Kev, I missed you on this adventure.

1/2 hour of recreational floating and swimming burns about 150 calories.  But the best part about this exercise is the happiness you feel after.

- Kim Fielding

French Salads

Two amazing salads typical of the south of France in summer.  Come another
season and the vegetables will be a little different.  Tay turned 21 on this day.

Lucky me and son #3 were invited to travel with my sister's family last month and in (mostly) France.  My sister's family is awesome and they like to capture every place they can in a short amount of time.  We were always offered the opportunity to join them visiting all the relevant sites wherever we went.  They are energizer bunnies when they are on the move!

Tay and I are a little different.  We like to kick back, meet the locals, sample the food, and use all of our senses when visiting a new place.  Two different styles of travel but we made it work in a way that, in hindsight, gets better each time we revisit our travels with people who ask about us.

One main  item that always brought us together though - dining.

The French have a way with food.  But it isn't just that.  They walk everywhere and eat what is local and in season.  In a larger city, there are produce stands on every other block.  You will find a charcuterie on every fourth block.  And always a boulangerie or patisserie.  The breads and pastries.  Oh, and the cheeses and wines, they are in all the markets.  Of course, too, the bistros.

The smaller towns have one baker, one produce stand (or families swap what they grow amongst each other) and maybe a meat market every other town or so.  Most often, chickens and their eggs, and meat, are grown locally so meat counters are not needed.   But the fact that everything is close by, no one hops in a car to make the trip to the grocer.  And they shop daily.  This is a lifestyle. 

To be fair, gasoline is extremely costly and finding a place to park is nearly impossible.  Trams, the metro, a bus, are vital to getting around if you need to venture farther than a few kilometers.  Otherwise, everyone walks.  Tay and I marveled at the energy people we encountered put into their daily lives - joie de vivre!

I was last in France eight months ago, in late October.  I had looked forward to the same salads, and, they weren't offered.  Oh wait.  Didn't I just say above that seasonality changes the offerings?  I may have missed certain dishes I had last October but had no reservations about eating locally and fresh in July.

Tay's salad was the Italian version of Nicoise.  It featured lots of fresh lettuce, tomatoes, mushrooms and the Dijon vinaigrette which is always so lovely.  The twist on this salad was adding a few thin slices of prosciutto, crumbled gorgonzola, and baked crispy croutons.  He added Cidre, a low alcohol apple cider inspired by the Calvados region.

My salad featured lots of fresh lettuces, tomatoes, mushrooms, a hard-boiled egg, and diced (1/4 inch cubes) of emmenthaler cheese and boiled ham.  I was so full after eating this! 

These meals hit all of the punch points for luncheon dining - protein from the ham/cheese/egg, or tofu even, vegetables from the lettuces/mushrooms/tomatoes/herbs, starch (bread and croutons), and fiber from the veggies.  If this were to be a main meal, I would add a generous dose of lentil salad or white beans to round out the roughage.

Note to self and to our followers; do we really need off-season produce to make our lives better?  And if we do, how can we get them without importing from around the planet outside of our local environs?  Clue...check following blogs to see what we do.

- Kim Fielding

Cauliflower Soup

 

Golden cauliflower

Cauliflower is a blank palette for me.  With its mild flavor and pretty colors, it can be used in a variety of ways.  It is delicious roasted with garlic, olive oil and herbs, or mashed and mixed in with potatoes for a light gratin.  Last evening featured a quick and easy-to-make soup using cauliflower in the refrigerator that needed to be used up. 


The key with mild vegetable soups are the toppings.  In this case I added sautéed shallots for a vegan version, and sautéed bacon for those with heartier appetites.



Servings:  4
Prep and cook time:  25 minutes



3 cups cauliflower florets
1 cup vegetable broth
2 large shallots, thinly sliced
1 tablespoon olive oil
2 slices bacon, cut into small squares and cooked (for the non-vegans), optional
Salt and pepper to taste

Cut the florets and stems into even-sized pieces.  Simply cut out and discard any
dark spots on the cauliflower.

Boil the cauliflower in a large pot until tender.  Drain.

While the cauliflower is cooking, saute the shallots in the olive oil and cook the bacon if using.

Place drained cauliflower in a blender and add half the broth.  Blend and add more broth as needed until you reach a creamy consistency.  You need not add all the broth.  Note that because this is a broth-based soup, as opposed to cream, it will be thinner.  Season to taste.  Pour into small bowls or mugs and add the toppings.


Stir the shallots into the soup so that each yummy bite captures their flavor.

Each bite of soup with shallots and bacon is divine.

Each serving of soup offers approximately 100 calories and about 75% of the daily requirement of vitamin C.

- Kim Fielding

Chards with Raisins and Almonds

A super simple recipe using fresh rainbow chards from the garden.

Beautiful Swiss chards are gracing our garden beds with their yellow, red, and white stalks and glorious leaves.  Originally from the Mediterranean, they thrive in our northern California climate.  Before we had formal garden beds, I used to tuck these plants among our flowers because the stems are so colorful. 

 

Servings:  5

Cook and prep time:  20 minutes

 

One bunch rainbow chards, stems removed from leaves,

1-2 tablespoons olive oil

1 shallot, diced

1/2 cup golden raisins

1/4 cup sliced almonds

 

Getting the ingredients organized makes prep and cook time go much faster.

 

Rinse sand and dirt off of the leaves and cut the stems off.

Saute the chopped stems with the shallots in olive oil for a few minutes

before adding the leaves.

 

While the stems and shallots are softening, toast the almonds in a dry skillet

until lightly browned and fragrant.

Add the chard leaves and golden raisins to the stems and shallots. 

Cook over low heat until the leaves are

wilted and the raisins are softened.

 

Sprinkle with toasted almonds and serve.  This is delicious!

 A serving size of chards is one cup and is an excellent source of vitamins K, A, C, and E, in addition to potassium, iron, manganese, magnesium, and almost 4 grams dietary fiber.  This recipe offers approximately 160 calories with 4 grams protein.

 

Vitamin K helps maintain bone mass and protects against osteroporosis, supports blood clotting, and protects cells against free radicals by neutralizing them through antioxidation. 

The colored stems stand out amid the greenery.

Son #2 with the harvest.

 

- Kim Fielding

 

This Little Party.....

Friends, this is so cool.  I prepared food for a delightful party last week with an eye towards health and variety.  The hostess was awesome.  She wanted to make sure everyone had enough to eat and was happy, but essentially left it up to me to plan the menu. 

Portions were planned and the desserts were bite-size.  Everyone loved that!  No one felt guilty about eating too much and the variety of food offered made sure that there was something for everyone. 

We offered three protein-based items (pulled pork sandwiches with angel slaw on small rolls, grilled prawns, and Dungeness crab salad on endive), vegetable platters with an assortment of hummus, artisanal cheese platters with dried fruits, walnuts and my homemade figgy jam, spiced nuts, pineapple skewers, and the desserts. 

A sister of the hostess flew in from South Carolina and told me about the disparity in portion sizes between California and her home.  She discussed how, in the south, everything is really, really big.  Instead of bite-size sweets, her parties include huge portions of cake or pies for dessert. Large platefuls of food are the norm. And then, after the party, everyone exercises and starves for a week or more after to atone for overindulgence.  That doesn't sound very fun to me.  I personally hate that sick stuffed feeling from overeating. 

She loved our small portions.  The sandwiches were three or four-biters.  Each endive leaf contained a generous 2 tablespoons of crab salad and was a two-bite item.  The pineapple skewers acted as an alternate dessert as well as a palate cleanser and paired well with the sandwiches.  Treats were mini-sized carrot cupcakes and one-bite cheese cakes topped with lemon curd and homemade raspberry jam.  Except for the grilled prawns and spiced nuts, every course contained some type of produce.

California cuisine is conscientious, but we still have a long way to go to make this the norm for the rest of the United States.  As we look forward, think about how you can bring more fresh fruits and veggies into your meal plan and for entertaining. And... PORTIONS!  Serve smaller portions to start.  If someone is still hungry, they can go back for another nibble.  The trouble is if you start by eating too much, you have gone beyond comfortable.   That is a buzz kill!

Experiment and enjoy.

- Kim Fielding

Farmer's Market Haul

Friday is my favorite day because the Farmer's Market comes to town. 

 Just in time for the weekend!

In an effort to incorporate more seasonal and local produce into our meal plan, our family is using what we buy at the Farmer's Market to determine our menu for the following week.  Boring!  Sometimes the seasonal vegetables and fruits may not be what we are in the mood for...but let's figure this out!!

This week's purchase included pomelos, parsley, cilantro, scallions, spinach, kale, broccoli, celery, apples, beets, Brussels sprouts, cabbage, lemons, and blood oranges.  Phew!  Price tag: 37 bucks.  Now the fun begins.....

What to make with all this goodness? 

The herbs and scallions will accent several dishes. 

Pomelos are wonderful in a Thai salad (Dtam Som Oo).  Similar to grapefruits, they possess little to none of the grapefruit's bitterness and can be eaten by themselves.

This bunch of spinach is twice as lush and big as what is

 in the grocery store!

The spinach will be used for two things this week: first a salad, and secondly in an amaranth and garbanzo bean soup.   See below for a summary of how to make the soup.

Kale is a vital ingredient in my green drink. It will be juiced raw with some of the celery, broccoli stems, and apple.

Broccoli will be steamed one night and thrown into a stir-fry another evening.  Stems go into my green drink.

The celery will go into the stir-fry with broccoli as well as into my green drink. In addition, I am making a batch of mirepoix (a blend of diced celery, onion, and carrot) which I freeze in 1 cup increments for future use. This 'aromatic' is an essential starter for sauces, soups, stews, and stocks.

Apples are eaten in our house for breakfast or lunch.  If running out the door for an early morning workout, I will munch an apple before I leave.  They are great tossed into a green drink too.

A little dollop of sour cream or yogurt completes the soup. 

The recipe was found online.

The beets will be used two ways:  roasted and diced for a salad and to make beet and white bean soup which will be frozen for future use.

Brussels sprouts will be steamed one night, thinly sliced and sauteed with butter and walnuts for another side dish, and the rest will be frozen in baggies for future meals.
 

Shredded cabbage mixed with a dab of mayonnaise, cider vinegar,

celery seed, salt, and pepper

A portion of the cabbage will be thinly sliced on a mandolin to make slaw salad to top pulled pork sandwiches.  Another wedge will be chopped and added to the stir-fry.   Whatever is left will go into a batch of soup with any other left-over veggies on hand.

The lemons will be juiced and frozen for my alkaline lemon water.  We will keep a few to squeeze over the steamed broccoli or into iced tea.

Finally, the blood oranges are going to make sorbet.  They are great to just peel and eat too.

To recap, we will have four different salads (Thai pomelo, spinach, beets in a salad, and cabbage slaw), three soups (beet and white bean, spinach in the amaranth and garbanzo soup, and left-over veggie soup with cabbage), a stir-fry using celery, cabbage, and broccoli (and any other veggie you like), side-dishes with Brussels sprouts and broccoli, dessert sorbet, my green drink, and frozen goodies for future use (lemon juice, Brussels sprouts, soups, and mirepoix).

The amaranth and garbanzo soup was made up.  I start by gently sauteing a cup of mirepoix in a tablespoon of olive oil until the veggies are softened.  I then add a quart of broth (home-made if you have it or Better than Boullion brand), just less than a cup of amaranth, a can of drained garbanzo beans, and gently simmer for 20 minutes.  Add a large handful of chopped spinach and simmer the soup another 5-10 minutes or until the spinach is cooked and the amaranth is tender.  Season to taste. 

To be fair, there are other grocery items needed to round out the recipes and menu plan.  But what a great way to start thinking about what to serve for the week!  Experiment and enjoy.

- Kim Fielding

Sandwiches after the Stuffed Pork Roast

So......

Spinach dressed with vinaigrette makes this a wonderful sandwich.

 Ciabatta rolls were used, but any wholesome roll or bun will work.

...that pork-roast we made the other day has left-overs that work overtime.  Dinner sandwiches provide sliced pork protein, bread/grain, and a little salad in the form of spinach tossed with a light oil and vinegar dressing on the sandwich.  Any lettuces that you prefer would be just fine.  You add the rest.  In this case we provided a simple cucumber salad and left-over baked spaghetti squash. Two wins - use up left-overs and clean out the refrigerator.

The spaghetti squash is quite mild and we don't season before serving.  A little salt and pepper may be added by diners per their preference.

 

(Um. they are in my oven so that our beloved pets don't get a peek at them before our boys do!)

The cucumbers were tossed with sweet rice wine vinegar.  Pickles really. 
The spaghetti squash was simply reheated and seasoned to taste individually.

Basic Vinaigrette:

2 or 3 parts oil

1 part vinegar

salt and pepper to taste

Mix all together and adjust flavors to personal taste.

- Kim Fielding

Alkalinity and Lemon Juice

Citrus are our winter wonders.  In season through the cold season,
they provide us with our best fortification against the flu and colds - vitamin C.

When this blog was started, our goal was to teach people how to eat tasty and live healthy with a focus on balance in our meals. Start your day with breakfast, don't skip meals, divide your plate into quarters, etc. Exercise is in there too and most obese clients are aware they need to change their ways.  However, eyes glaze over when we tell people they need to start cooking for themselves and take control of their food intake and daily exercise.

Our posts over the years have become easier to follow and we always strive to keep the recipes and ideas simple.  Portion sizes, salads, alcohol, exercise, etc., are all important watch items, but we can be mindful of other options as well.  Keeping your body healthy on the inside is the key to preventing illness and controlling external problems.

When a friend was diagnosed with breast cancer and went through all the treatments, she made a commitment to keep her gut healthy with a daily dose of home-made kefir.  She gladly shares her seeds and I now keep a jar of it on my counter.  When another friend's grandson was diagnosed with a brain tumor years ago, his entire family turned to diet and holistic medicine to cure this young man who is alive and thriving today.

There are always fad diets and they may be successful for some...for a short while.   A fad diet is just that - a diet.  How about choosing a sensible lifestyle where you are never on a diet? Mindful living, in other words, being conscious of your food, exercise, spiritual, and emotional wellness can lead to a happier and slimmer you.  (Most important to remember is that choosing how to live your healthiest is a personal choice and we can help you with that).

With that said, our bodies react to foods and lifestyle with changes in pH.  pH refers to acidity or alkalinity and we use this as a measure in our bodily fluids and cells. A body that has a slightly acidic pH will experience more disease than one that is slightly alkaline and this is a fact.  You would think that we would all strive to maintain a slightly alkaline state then - right?  It isn't that easy.

Acidic-causing foods are so enmeshed in our culture that it is mind-boggling.  No wonder obesity, inflammatory diseases, autoimmune disorders, and others are rampant. Alkaline-related foods are just as available in our stores but it is a matter of educating yourself to them. And guess what?  You already know what they are!  Alkaline foods have been discussed on the Dr. Oz show (http://www.doctoroz.com/slideshow/alkaline-food-plan), WebM.D., and several others.  I have listed a few more references below.

Acidic-inducing bad foods are those that the Alpha Plan has always said to avoid: processed foods, artificial coloring and flavoring and other lab-created foodstuffs (or non-foods), sodas, white foods such as white breads, and limit animal products. The good foods you want to include are vegetables, whole grains, fruits, and more. This is the thing though - you don't have to give up acidic foods, just find a balance with the alkaline ones.  If you wish to try one of our meat recipes or have one of your own, just balance out the rest of the meal with good foods and you will be on the road to internal health.

With that in mind, there is a simple beverage you can enjoy that takes just seconds to make.  Lemon water.  Lemons urge our bodies into an alkaline response.  This is wonderful!

The tools:

Start with lemons.

Juice them.

Freeze the juice in an old-fashioned cube tray.  1 tablespoon in each space.

My ice cubes.  Lemon juice cubes if you will.  Add them to a tall glass
of water and sip all day.  Every day.

Prep time:  about 15 minutes for 12 servings per tray

One frozen lemon cube (optional squeeze of half of a lemon)
16 ounces water

Add a lemon ice cube into water.  Insert straw into glass and enjoy.  (I use a sipper cup and keep this with me at all times.)

Calories are negligible.  Benefits:  priceless

*Another added bonus - these are great to have on hand for recipes by the way.  I have lemon, lime, blood orange, regular orange, grapefruit.......   cubes on ice.  I hate to see beautifully ripe fruit go to waste.

- Kim Fielding

www.alkalinesisters.com/alkaline-food-chart
www.naturalnews.com/
The Crazy Sexy Diet, Kris Carr

Stuffed Pork Loin

Moist and tender with a flavorful kale and chard filling.

Pork loin is on sale again.  I love its versatility to become a fancy roast for dinner guests or to be sliced for stir-fry,  In an effort to keep my men fed and healthy, I buy this meat in bulk and freeze it in portions.  That way, any time of the year, we have inexpensive lean meat ready to go.

The Farmer's Market is featuring gorgeous kale and chards these days and they inspired the foundation for our filling.  Thinly sliced left-over pork roast with stuffing makes a tasty sandwich the next day too.

Serves: 6-8
Prep time:  20 minutes
Cook time:  35-45 minutes or until a meat thermometer reads 145 degrees

2 pounds boneless pork loin, trimmed of excess fat, butterflied
Herbs de Provence
Garlic powder
Salt and pepper
Kitchen String

Filling:
2 cups chards leaves, chopped
2 cups kale leaves, chopped
2 tablespoons olive oil
1/4 cup pine nuts
2 ounces goat cheese, crumbled

Directions:

Heat olive oil in a pan and saute kale and chard leaves until tender.  Add
pine nuts and goat cheese.  Stir until cheese is softened.

Remove most of the fat from the roast.  Butterfly the meat - cut it in half lengthwise
but not all the way through.  Then cut each half lengthwise again
and not all the way through.  

Pound it to even the thickness out.  I have a heavy metal spoon that does the job,
but any similar tool will do.

Season the meat with Herbs de Provence, garlic powder, salt, and pepper.

Spread the filling over the meat.  Carefully roll the meat around the seasoning,
tucking the filling in as you go.

Tie with string.  I start at one end, tie a knot, then move down the roast.
Tie at 2-inch intervals.

Place the stuffed roast seam-side down in a baking dish.  Sprinkle with more
 seasoning and put it into the oven.

Cook at 350 degrees for 35 minutes or until a meat thermometer
 indicates 145 degrees. Pull out of the oven and tent the meat with foil for
 at least 15 minutes and until ready to serve.

Use a very sharp, non-serrated, knife to slice and serve.  Drizzle with pan juices if desired.

This meal included roasted new potatoes, green salad with avocado, and steamed cauliflower.

Two slices of pork roast (between 3 and 4 ounces of meat and including all the filling) provides about 410 calories, over half your daily requirement for thiamine, selenium, and protein, and because it is stuffed with all the superfood dark leafy greens, has a generous compliment of vitamins (such as A, C, E, and other Bs) and minerals that you don't get with just a piece of meat by itself.

- Kim Fielding