Preparing Asparagus

Raw asparagus: tightly closed heads

After discussing asparagus in "Is It All in Our Heads," I wanted to share my two favorite and the most basic ways to prepare this green and gorgeous food.  First, the right asparagus has to be selected.  Fresh asparagus should be stored in water both at the grocer and at home.  Heads of fresh asparagus should be firm and tightly closed and the harder, white bottom, which will be discarded, should compose less than 20% of the spear.  The spears should stand on their own and not appear limp and, when squeezed gently, squeak.  Size really doesn't matter in this case and is simply a matter of taste and use.

Keep asparagus cool and the ends in water until ready to cook.  The white end will be discarded, so after washing, you will need to snap the ends of the spears.  This can be done individually by gently applying upward pressure to the two ends of the spear until it breaks, generally a few inches up from the bottom, or do one or two in this manner and then hold the bunch together and cut the spears with a knife in the general area where the sample pieces broke.  I frequently find that I can save more by snapping the pieces individually, and as it is not an arduous task, I generally take the extra minute.

Cooked asparagus should be bright green
and not yellowed.

Bake: Preheat the over to 400.  Spread the asparagus in a single layer across a baking sheet.  Drizzle with a few sweeps of EVOO and a little lemon juice.  Sprinkle on coarse kosher salt and black pepper.  If you like spice, add a dusting of cayenne.  Bake until spears are a brilliant green.

Sauté: Sauté a slice of onion in EVOO in the bottom of a large pan with a lid.  Add the asparagus and the juice of 1/2 lemon.  Add salt and pepper to taste and cayenne, if you like a kick.  Turn down the heat, cover, and allow the asparagus to slowly cook with the flavor of the onions until a bright green.

You can serve the asparagus warm or chill it in the juices in which it was cooked and then add it to a salad.

Asparagus is a great source of Vitamin A, C, and calcium. One cup supplies 66% of the RDA of folic acid, which is the second highest single source of folic acid next to orange juice, according to Washington Asparagus Commission.

Kids love to eat the bright, long, stalks with their fingers, but if the asparagus is even slightly tough, it may be helpful to cut it in to bites for easier consumption.

Is It All in Our Heads (or could organic food taste better)?

Last week, I had to text my running partner while sautéing my organic asparagus, as only someone who has tried it could fully appreciate why I was so excited about eating a vegetable that I just spent twice what I should have for no known health reason, as asparagus appears on the clean foods list.  The answer is simple: it tastes better, and with our food, shouldn't that be the best answer?

Studies debate whether organic food can actually taste better than conventionally grown products, but in many cases foodies can readily differentiate.  For the rest of us though, who may not be able to eat our steak and determine what the cow was fed, there are certain foods that have a better flavor when raised organically or locally, and below is the list of my favorites:

Sweet Potato: Organic sweet potatoes are juicy and have a full flavor that begs to be savored after roasting

Carrots: they may be convenient and can even organic but skip the bag of baby carrots and introduce yourself to what a real carrot tastes like with an organic full-sized carrot

Asparagus: organic asparagus has a cleaner taste than conventional that allows every element of the flavor to shine

Broccoli: one of my family's will-only-eat-organic" as it is just that much better
Lettuce: with organic greens, lettuce is no longer the salad filler but a flavorful addition to any salad

Grapes, strawberries, raspberries, blackberries: once you have tasted the organic, you will actually be able to taste the difference the chemicals make on these fruits

Chicken: Free range, organic chicken actually tastes like chicken and is well worth the upgrade

There are still other foods that even being raised organically does not significantly improve their taste over conventional mass production; these foods must come straight from the garden (yours or someone else's):

Tomatoes: ripened on the vine, these fruits are dripping with juice and flavor and bear no resemblance to the mealy hot-house imposters.  Add homegrown tomatoes to a burger?  No, they are a meal on their own!

Summer Squash: get yellow squash in January and they taste like water, but get them from the garden in June and you will experience a delicate flavor that is the essence of summer

Cucumber: if you eat a store bought cucumber, you wonder why everything is cucumber scented, as all you can taste is water, but a homegrown cucumber is ripe with smell and taste that embodies freshness

Peaches: being in Georgia, you know what a real peach tastes and feels like; they are sweet but with a light twang, juicy, never mealy, and a feast that one experiences in smell, taste, and feel, as that you will always get covered in juice from a homegrown peach.

Europe does not have the same eating problems that Americans do.  Research has shown that this is because they view eating as a social experience, taking time to savor their food, and not just consuming, as Americans do.  So though four extra dollars spent on asparagus may seem like a lot, if my family enjoys the experience of eating it, thus acting as its own positive reinforcement, it seems like a small price to pay for encouraging life-long healthy eating habits.   

Feel free to add your own organic indulgences!

A Runner's Review of Jogging Strollers

 

My husband won races with my daughter in her baby jogger but somewhere along the way, she stopped not only running but going outside. As a believer that children will only love that which they are consistently taught, as a parent, I am determined to teach my son to love being outside and active, but more importantly, reinforce my lessons with actions. Thus began my quest for the perfect baby jogger.
My first stop was Babies –R-Us, where I found three-wheeled strollers whose tags warned that they are not recommended for running. Huh? Of course, if you look closely, you would not take your child running in one of these contraptions, as they are the equivalent to pulling on your Nike Retro’s for a 10k (sure dad looked cool running in them with his sweatband and knee socks back in the day, but even he has now shaved the Tom Selleck stache and runs in his Triax). Much like Nike, stroller manufacturers have realized that most parents are not running 10k’s, so they produce three-wheeled strollers with rubber tires that look sporty and do nothing more than give children a more comfortable ride around the block, the importance of which I cannot over-stress.

2011 BOB Ironman has added cushion. 


At home on the internet, the skies opened and heavens (Google) shone down upon the most important word in a running parent’s vocabulary: BOB. I would buy anything from this company, if only because BOB is actually an acronym for “Beast of Burden,” which for a woman who cannot carry a purse because they are too bulky, summed up my thoughts on learning that a 23 pound stroller is deemed “light.” Yes, BOB also makes the duallie (if you can seriously run with one of these monsters, you are a beast and I will yield to you on the road out of pure respect), but theirs will withstand some serious use and, with shocks, provide needed cushion.

BOB Sport Utility Single Stroller

We chose the Ironman (MSRP $409), as it is endorsed by the Ironman, which is a level of physical fitness to which I can only aspire (perspire?) and is 100% made for running with a lighter, more rigid frame and semi-slick tires. BOB makes an off-road version (Sport Utility Stroller MSRP $379) that differs from the Ironman with its high-impact polymer composite wheels and wider, treaded tires to allow better traction and more durability, but I am not sure that I want to give my husband that much freedom.  The tires and wheels, combined with a stronger frame made of chromoly, a high carbon steel, and aluminum vs the aluminum alloy frame and wheels of the Ironman, add three pounds to the sport-utility stroller over the Ironman’s twenty-three pounds. Both models have the fixed front tire which is only for the hard-core parents who can reach speeds (my husband has held consistent six minute miles, never doubting the security of our son) or seek terrains where they need added stability, as it does diminish the practicality of the stroller for more mundane outings (more one that later). 
We did consider the Revolution SE (MSRP $449), as it has the same adjustable shocks and travel as the Ironman but the front wheel can turn, which makes the stroller practical for running errands, or lock out for running. The difference is that the rear wheels are wider and front smaller, so even locked out, it is not ready for the speed of the Ironman. 

BOB’s are not small and will take up considerable trunk space; with the front wheel left on, they measure 41.5inches long and 18 inches high and with the wheel removed 35 long and 13.5 high.  They are easy to collapse, in two quick steps, and the wheels come on and off much like those of a bike, so removing them for travel is not an issue.

Revolution with infant car seat adapter

A BOB is not cheap, so to justify the investment in my thrifty mind, first, I shopped around. Of course, there is always Amazon or a used model on e-bay, but being REI members, we took advantage of a 20% off weekend and got a good deal with the liberal return policy of REI (if you are planning ahead, REI has scratch and dent sales for their members that produce some amazing deals.). Next, I registered for the BOB car seat adapter that will allow select, though popular, infant car seats to clip into the stroller, so that the stroller can be used sooner and safer and not mandate the purchase of another stroller just for early use with the carrier. The adapter takes a little work to install but is completely worth it. It also makes a great registry item.  The only other BOB accessory that we have used or needed was the Warm Fuzzy(MSRP $49), as there is more than ample storage for cups, keys, etc. built into the stroller, making other accessories only added weight.

My only stupid and costly mistake was to think that we would need an additional "umbrella stroller."  We never used it.  Our son was comfortable in the BOB and hated the umbrella.  It is not hard to navigate even with the fixed wheel, and you get better with practice.  When we travel, airlines have never flinched when we gate check the stroller.

After five years, 5,000 miles....and our story being published by BOB, my son still climbs into his stroller weekly.  We replaced the tires around 5,000 miles, but the stroller, though dirty, appears that it could legitimately last until my son hits the weight limit of 70 pounds, though I will have retired from running him up hills long before. And I am not the only one who is a fan of her BOB; Consumer Search ranks the Ironman as the best jogging stroller and gave high marks to the Revolution. Amazon buyers give the Ironman and Sports Utility Stroller five stars, but my research could have started by looking out my window at the neighborhood moms who all push their BOB’s, but as a runner, I could not trust anyone content to walk.

 

Chariot Cougar with Jogging Kit

Honorable Mention: One of my links is to Chariot Carriers (now Thule), who is predominantly known for their amazing bike trailers, though they also make jogging kits (Amazon $95) that convert their trailers (Amazon $535) into joggers (you do the math), but if you are a multi-sport athlete, this may be an economical answer, as Chariot also makes kits for skiing and hiking and all receive comments about smooth rides and comfortable kids.  The Chariot will not be an option for running with a very young child, as though they have an insert (Baby Bivy for children between 6 and 18lbs ($66) or Infant Sling $75), it is only recommended for use with a strolling kit.  We bought our stroller when my son was eighteen months and even being of average height and weight, we still had to compensate for the straps to securely fit and he was not happy for as long as in his BOB.  

Basics on Baby Carriers

The cure for the obesity epidemic facing the United States is two-pronged, as it requires a shift in both dietary and activity habits.  In this blog, I address many options for improving the quality of the food that children and families consume, but parents also face the question of how to raise active children in the age of technology.  Personally, I believe that young children do not need virtual-reality before they have explored their own reality with both hands.  But much like foods, the confidence to explore comes from exposure.

In Richard Louv's Last Child in the Woods, a University of Maryland professor introduces the concept of “containerized” children, stating that the current generation is not simply limited to indoors, but whether indoor or out, they are forced into small “containers” that physically restrain them.  As a mom who has a jogging stroller, carrier, and bike trailer and uses each, I am not here to tell you to stop using your stroller because he can never be constrained, anymore than I would tell you to never let him see a DVD.  There is a place and use for everything, as the containers from which your child is allowed to see a park, woods, or dad running,  does not limit them, but exposes them to both an active lifestyle and the outdoors.

Moms and dads use joggers, bike trailers, and back packs, to allow them to not only continue to do the activities that they love post-baby, but to include their children in them, as there is the alternative of leaving them at home.  Thus, the child is taught from a very early age about the enjoyment of an active lifestyle and the outdoors, versus the limits of indoors and the confined world of electronics.  Thus the I am writing a three-part series on the three “containers” that every active parent should consider:

My son at 9 months in his Bjorn.
Note that he has it in his hand to
chew on it.

Carriers: I loved my Bjorn Original (Amazon $63.96), as it is easy to put on, take off, load and unload baby without an extra set of hands.  It is also safe for infants weighing more than eight pounds, so it is an option for many parents from birth.  It offers two positions: bonding with baby chest to chest in the early months and then turning them around to see the world.  Regardless of anything else, it is lighter than a carrier/car seat and it keeps mom or dad’s hands free.  My son loved his Bjorn carrier and there was no problem that it could not solve.  In it we logged far too many miles, until mom’s back simply could not handle it anymore, which is the drawback to the Bjorn; it has a lower weight limit (25 lbs) and no lumbar support, but its simple design and easy style allows the seeming impossibility of mommy chic-ness and baby happiness.   

Once my son reached the age that I could no longer comfortably carry him for long periods in his Bjorn, I bought an Ergo Baby Carrier ($115-145).  This carrier allows your child to face your body on your front or back, which forces children face sideways, as it is impossible to see around mom or dad.  The carrier is much more comfortable for mom and dad, as weight is distributed between hips and shoulders, which is a moot point, as it takes two to load a child safely and snap all straps and children are left to ride in an awkward position.  The other drawback to this carrier is that babies must be large enough to “straddle” an adult’s torso, so up until 4-5 months, depending upon the size of your baby, an insert (Amazon $24.50 to 38) is recommended that allows infants to comfortably ride sideways.  Although an advantage for some moms is that an infant can easily breastfeed while in the carrier, I was swayed by the aesthetic; Ergo does not have the clean lines and simple style of the Bjorn, looking instead like a floppy backpack, and with a baby and diaper bag added to my un-showered and drooled on attire, I had all the floppy that I could handle!

Synergy from behind.

Bjorn has developed new carriers that provide back support.  Synergy (Amazon $127.93) and Active (Amazon $95.85) both have a lumbar support panel and are made in two pieces to allow for placing a child in the carrier unassisted; users state that it does not provide as much support as the Ergo but is more convenient and certainly more comfortable with older children that the Original.  The Synergy is made of a breathable mesh, as parents complained that the back support and none breathable fabric of the Active was simply too hot and bulky, but the mesh of the Synergy will not eliminate the added heat of a large panel in the middle of the back on a hot day.  Both provide use from newborn/8 lbs to 26 lbs. 

Comfort from behind.

Finally, there is the new Comfort Carrier (Amazon $151.77), which has a strap that allows the majority of the weight of the child to be transferred to mom or dad’s hips, thus allowing it to be used by children up to two years of age or 31lbs (forward facing only 26lbs).  The drawback, is that it cannot be used until infants are 13lbs.  The other great thing about the Comfort is that the classic Bjorn colors are made from organic materials, which is comforting, as your child will love chewing on the Bjorn more than all other teething toys combined (regardless of organic or simply health-hazardous-free, the bibs are a must for a Bjorn, if for no other reason than they are less bulky to wash than the carrier.  Please note that the Comfort has its own bib that is different from that of other carriers).  

Recommendation: Bjorn.  A Bjorn is the only carrier that you will need and you will want to use it from the minute that your baby arrives, as baby is happy and you are in constant contact with them, while still able to accomplish life’s little tasks.  You will also want something that you can get your baby into quickly and without assistance, as you will want to use the carrier everywhere from the mall and grocery store to long walks.  If you have a winter baby and live in a place that experiences any consistent drop in temperature, you may be able to get away with an Original and save $16 on the upgrade to the Air, which is a definite must for babies born in other seasons, as you and your child will sweat.  If your child likes the Bjorn, when your back needs the extra support, buy a Comfort, as it can be used for a longer period than the other styles and the ability to transfer your child’s weight to your hips is going to make a far greater difference in comfort than a hot back support.  Also, Bjorn products are backed by great customer service, which is based in Ohio, so if there is a problem, there is a quick turn-around. 

Searching for a jogging stroller?  Find out what strollers we like.

Highchairs: Finding the Right Fit

There are many things to consider when introducing baby to "solid food," but your biggest purchase is the highchair.  it is also one of the most important for your baby's future perception of eating.  Meals should be social times for the entire family, when possible, as by encouraging everyone to come together, it invites people to slow their food consumption through conversation, thus allowing food time to reach its destination and send out the "I'm getting full" feeling before the entire meal has been consumed, thus reducing the chances of over eating.

Most children love "family dinners" because it allows time with mom and dad, but you need to incorporate children into this routine early, so pull the new highchair up to the table and make baby a part of dinner.  Unfortunately, this may be easier said than done, but buying the right highchair can help:

My best friend and cousin both hated their standard land-yacht-sized highchairs (with price-tags to match). Their complaints: the base was too wide and took up too much space, food caught and stuck in the many creases and cracks, but because it was so bulky, it was not easy to clean; they both got rid of their high chairs as soon as possible, which means they spent a lot of money for very little use.

My criteria for baby hardware (i.e. those more permanent items that you will stare at and use for more than a year) it must work for me and my family, it cannot offend my decor or take up the entire room; it must also be easy to use and clean, and priced appropriately.  With this in mind, I searched for the perfect highchair and researched the following:

The Space Saver High Chair by Fischer Price: great idea and concept at a decent price point (Amazon $54.99), but it looks like hell. I apologize for being [perhaps] shallow but I have to be able to bear the sight of anything that will be in my house for a considerable amount of time. Also, I wanted to be able to take the high chair outside and toting a heavy chair plus a seven pound seat did not seem practical.

Wooden "Restaurant Style:" My son loves to eat at restaurants because of these high chairs, especially if they have footrest for him. They are portable, easy to clean, unobtrusive, and priced to please. My question was at six months, when we started feeding him, whether he would have been comfortable. My guess is "probably," but for the occasional "I am no longer going to sit in my chair moments" that mandates thrashing, I wanted a little padding.  Also, by two, Baby Houdini could easily squirm out of the lap belt, which is rapidly followed by wanting to stand in the chair.

Hook-on Highchairs: I thought I liked these, but, luckily, they could not work with our dining table, which has a plank where the chair needs to hook. Small and portable, so long as your location has a sturdy table, an unbeatable price, and these chairs allow your child to really be up at the table. Stop! You only think you want that. My son has go-go-Gadget arms and there is no table large enough to keep other's food out of his grasp. Yes, you want them to be a part of the conversation but they do not need to be the centerpiece.

My daughter and I happened through Babies-r-Us one day and found what looked like a collapsible, portable adult tail-gating chair, called Evenflo BabyGo High Chair . It looked small and light, but my son seemed comfortable and the chair secure. It was one of the best buys that we have made.

The chair collapses, though it is not so small that you would take it to a restaurant. It can easily be tossed about with one hand, and we carry and pull it with my son in it without any worries. It comes in simple red or green and does not bother me aesthetically. It was also priced at $39.99. 

In it, my son can move from watching us cook to the dining room table or out the door to eat on the front porch. It sits about two inches higher than a standard chair, so he can easily see the table and feel included, and its base is only slightly wider than a chair, thus not large enough to become a trip hazard. The only drawback is the tray, which is very small, but as we use it as his plate, for now, it is not a huge worry. The best part about this chair is when he makes a mess (frequently), we can easily take it outside, hose it down, and have it clean and dry by his next meal.

Unfortunately, for, now, the chair is not available (UPDATE (7.15.2011): you may sign upto receive a notification through Amazon when this chair is available), but some of its attributes may be available in many chairs, so consider the following:

-you probably will not need many of the features that highchairs offer, such as the ability to recline, so consider what you need before buying.  Some features to consider: a dishwasher-safe tray, a tray with a lip, good restraints, some element of comfort, and stability.

-the more padding and folds in the chair, the more places for food to trap and hide

-how easy is the fabric to thoroughly clean?  If you have a child with a sensitive gag reflex or just a messy eater, you may be cleaning it multiple times per week.

-if it is bulky, it will take up more space in the kitchen and be harder to get it outside to the hose or in the shower for a thorough cleaning

-light color and food do not mix, but most adults rapidly grow tired of bold designs, so keep it simple and something that you find visually pleasing, as your child will not care

-think about your eating patterns: do you need something that can easily be moved across multiple levels or will a bulky chair with rollers suffice

-and finally, cost....you may use the chair until your child is two or older, so invest in something that is sturdy and allows for growth, but with the understanding that you are buying an object that will see more food mashed into it then your garbage disposal.

As always, before buying any baby product, research for recalls and check safety records.

15 Minute Healthy Dinners

In our house, there are two favorite meals that are as fast as they are flavorful and nutritious.

Covering the Bases Couscous:

So many people are unfamiliar with couscous, which packs a heavier nutritional punch than pasta, but much like pasta, is available in a wheat option. 

2/3c+ of sweet onion
8+ medium to large white mushroom
1c+ frozen green peas
1T Olive Oil
Near East Roasted Garlic and Olive Oil Wheat Couscous
Parmesan Cheese

Dice onions and mushrooms and place with olive oil in a pan that has a lid.  Sweat the mushrooms for 5 minutes and add peas, liquid from directions on the box, and flavor packet.  Follow directions on box.  Serve with a sprinkle of shredded Parmesan on top.  Prep and cook time approx. 15 minutes.

This creates a nutritious and filling meal that mixes vegetables and grains, a dose of calcium and protein, and is an excellent source of Selenium, which acts as an antioxidant.  Please note that the instant couscous that I use is high in sodium, but as our family consumes very little sodium throughout the day and makes the couscous an entire meal, serving 4 people without adding salt anywhere else, we choose to use this recipe as it is what we enjoy.

Mac & Cheese with a Twist
1 Box Annie's Organic Shells with White Cheddar (Family Size)
11/2c fresh chopped spinach
1 can rinsed and drained low sodium black beans
3T goat cheese
11/2c fresh tomatoes

Prepare shells according to instructions on box.  Drain and rinse bean and shop spinach, leaving both in colander.  Dice tomatoes and set aside.  Drain shells over colander, reserving some 1/2c of liquid.  Place shells, beans, and spinach back in pot over low heat and add provided cheese mix and goat cheese.  Stir well until goat cheese is melted.  Served topped with fresh diced tomato.  Serves 3-4.  Prep and cook time 15 minutes.

At about 271 calories per serving and only 44 calories from fat, these simple and colorful addition to from-the-box mac and cheese turn it into a healthy meal that is a great source of dietary fiber, folate, Vitamin A, which helps support a healthy immune system, and manganese, which helps to keep young and growing bones strong.  It is also a drama-free way to help kids learn to like two great vegetables, tomatoes and spinach, as they are served in a familiar and well-loved comfort food.

Sandwiches in a Peanut-Free World

Nothing beats a PB&J, but in "peanut free" lunch zones, parents have to forego the PB for the safety of other children.  Not a reason to take up arms or an invitation for a jelly sandwich, this is a call to discover a filling and healthy sandwich that is still quick and easy to prepare.

A sandwich starts with bread.  Whole wheat is a must, but if you have a picky eater, try white whole wheat; it is still a whole grain, but it is made from a lighter grain, so the color will not betray your healthy secret and it has a milder taste.  You could also try a whole grain wrap, as they keep more ingredients packed in their folds, thus serving a tasty lunch without a meltdown on the side. 
 

No replacement for mayo?  Really?
There is a flavor or hummus, guac, or
yogurt dip, ready made for every mood.

Living in the South, mayo is a basic food group, but one that smart moms know how to avoid.  It is easily replaced with hummus, avocado, tzatziki (Greek yogurt with cucumber and dill that can be found ready-made near the hummus or cheese section) or even low-fat cream cheese.  Thus with some healthy building blocks, we can build our sandwiches. 

For the PB&J kids, pair low-fat cream cheese with whole wheat bread and sliced strawberries, blueberries, or strips of banana (hey Elvis!) for a flavorful and colorful sandwich.  Remember that two light layers of cream cheese will hold the fruit in place and avoid the frustration of dropped fruit.

For kids who want a sandwich with meat, try avocado with turkey and cheese on whole wheat.  The secret is to use a ripe avocado so that it can be applied to the bread as a spread.  Also, by using cheese, though high in saturated fat and sodium, kids get a great serving of calcium.  You could also introduce tomato, cucumber, or bell pepper, for extra flavor and nutrition. 

You could also go Greek with a hummus sandwich.  Hummus has olive oil for fat and beans or chick peas for protein, so it will keep kids full and it makes great glue for your sandwich.  Keep it simple with some slices of fresh cucumber, or add bell pepper, onion, and tomato.  My son loves this combo so much that he skips the bread and "dips" for lunch with just his veggies and hummus.

The ultimate summer sandwich uses all of the above and capitalizes on some of the great fresh-from-the-garden tastes of summer:  On a toasted whole wheat bagel add low-fat cream cheese to one side and spread a thick layer of ripe avocado on the other.  Pile on the Vidalia onion, yellow peppers, tomatoes, capers, and cucumbers.  Add a dash of black pepper or even salmon and enjoy.

Finally, never be afraid of leftovers.  A last-night's-barbeque chicken wrap with tomato slices and a smear of avocado or save your rice, add a wrap, pepper, avocado, cheese and tomato for a Mexican surprise. 

Of course, if you a shaking up the sandwich world, the sides cannot be overlooked.  Ditch the chips for carrots dipped in tzatziki, cherry tomatoes, or apple slices and transform the "something sweet" at the end of the meal to yogurt or your child's favorite fruit. 

At this point, you may be shaking your head, saying that it all sounds too healthy and dismissing it because your child will not like it, but if all of the above packs as much taste, with just as much stick-with-you, and more nutrition than their sodium and saturated-fat-packed favorites,  might your kids accept the change?  Is it not worth the try?

It's All About Taste

I live literally one minute from my local Publix, yet every Friday, I pile my children in the car to drive twenty minutes down to the Georgia State Farmers Market.  Yes, I add another car to traffic, use more gas, and put off additional exhaust on already-code-orange days, but I do not care, summer squash is in season.

"She is doing it because locally grown food requires fewer pesticides."

"No, it supports the local farmer."

Sorry, I am not so noble, as my reasoning is far more self-serving: it tastes better. 

The squash in your local grocer bears no resemblance in taste to that fresh from your local farmer.  The grocer's squash is dry and tasteless, but the locally grown is bursting with delicate flavor that only ripens with sautéed garlic and onion.  So I beg you to find a local source of yellow squash and try the following:

Summer Squash Pasta

Bring pot of water with 2T of EVOO to boil for pasta.  Cook pasta as directed.  We love either a spinach or sun-dried tomato pasta, but whole wheat is also delicious. 

Mince and sauté 6 large cloves of garlic and one medium Vidalia onion in 2T of EVOO in large pan with a lid.  Salt to taste.

Quarter (length-wise) and then slice (about 2/3 in thick) 6 medium squash and place in pan with onions and garlic (will serve about 4 people).

Wash two stalks of oregano and two sprigs of basil and place, uncut, on top of squash.  Reduce to low/medium heat and cover.  Allow to cook until squash start to soften, stirring occasionally.

Juice one lemon over the entire pan, reduce heat to low, and cover.  

Cook just until squash is cooked through, not mushy.  Remove herbs and discard.  

Slice fresh tomato and grate fresh Parm.

Serve squash over pasta and then cover with tomatoes and cheese. 

Pyramid, Plate, Pattern

The greasy, laminated Food Pyramid poster is as quintessential to the American adolescent’s developmental landscape as the lunch lady's hair-net, yet, yesterday, in cafeterias across the nation, as cafeteria ladies retired their hair-nets for the summer, the Food Pyramid fell to My Plate.

In the age of obesity, this new visual aid is touted as being easier to understand and a better illustration of the dominant role that fruits and vegetables should play in our diet, in the hope that it will help the public with creating a more balanced diet, but in the age of mono-, refined, and trans-, is the average person so saturated with the modern complexities of food that they simply think healthy eating is too complex?

Today, there are health nuts, health kicks, and then there is healthy, plain and simple.  It is located at the intersection of what your parents fed you and the developments that have improved our health in the intervening time, so if your parents fed you ham and cheese sandwiches on white bread, and research has revealed that whole grains and leaner meats are healthier, then you choose to serve your child turkey and cheese on whole wheat (you could also add a spread of avocado for that extra flavor and nutrition, but I am getting ahead of myself).  Thus, in that logical progression from 1981 to 2011, there were no prefixes, complexities, added time or expense, merely a healthier sandwich.

Now, let’s make 112 pages of the USDA’s 2010 Dietary Guidelines for Americans just as digestible:  

1.      Eat more fruits and vegetables: do not worry about what “type” of vegetable or color, be it red, green or yellow, just enjoy your fruits and vegetables.  Are the vegetables and fruits with more color better for you?   Perhaps.  But if you do not like a lot of yellow vegetables and out of frustration eat a piece of bread instead, you would be better off eating more of the green vegetables that you love.  As you learn to prepare vegetables, you will find more that you like, but, for now, be proud of yourself for choosing the healthier option.

2.      Eat whole grains: throw out the white bread, pastas, and processed cereals; you won’t miss them.  In your grocer, there are whole wheat pastas and breads that will suit your texture and taste preferences, so try different ones until you find one that you like.  Also, most cereal makers now make many kids’ favorite cereals out of whole grains, so your little one can still get a familiar favorite with the added bonus of nutrition.

3.      Milk: Low-fat milk and dairy products are an essential part of a healthy diet.  Milk is a great substitute for a sugary juice and there is no snack better than yogurt. 

4.      How you cook it: instead of cooking with butter, try olive oil.  It adds great flavor and is far healthier than its solid alternatives.  Also, try using less of any oil, as food does not need to be drowned.  For example, next time you buy salad dressing, pour off 85% of the oil on the top and save it for cooking (yes, this means that you are choosing an oil and vinegar based dressing and not the fat-laden ranch).

5.      Vary your proteins: try replacing your fattier sources of protein with leaner, healthier options, such as fish, beans, pees, or eggs.  Nothing is faster or easier than an omelet for dinner, even with adding fresh chopped peppers, onions, tomatoes, (shrimp!), and cheese.

6.      Eat breakfast.  People who eat breakfast have been shown to weigh less and it helps control hunger throughout the day.

The implications of the above is that you have to eat out less and choose more fresh and fewer processed foods, but those implications are far reaching, as, for example, it is estimated that every time you eat a meal at a restaurant, you may be consuming as much as a full stick of butter, which at approximately 810 calories, represents 41% of the calories that the average person should consume in an entire day. 

But the larger message is that the answer to healthy eating does not reside on one plate, but on every plate that you choose every day, as it is the collection of food choices and consistent patterns that you develop that will determine the health of your diet.