Vegetable Chili

Chili is the official meal of cold weather, but as I am always a few minutes behind, my chili calls for summer squash for this great fall favorite.  Before you grimace, my recipe follows Emeril Lagasse's Vegetarian Chili recipe (or see below), but, as usual with our household, there are some changes (in the order they appear in the recipe):
-use olive oil instead of canola
-additional tablespoon of garlic (or 3T total) 
-as serrano peppers can be hot, if you child is not a fan, saute separately and sprinkle over the top
-two or three small to medium diced yellow squash
-fresh corn is great but white Shoepeg will work
-I like one extra tablespoon of chili powder.

We do not do the cooked rice or essence, but we serve it garnished with cold diced tomato, plain Greek yogurt, and a sprinkle of grated Vermont cheddar. 

Pair the meal with a bran muffin or simple salad and enjoy both now and reheated later in the week!

Emeril's Vegetarian Chili Recipe

2 tablespoons canola oil

1 1/2 cups chopped yellow onions

1 cup chopped red bell peppers

2 tablespoons minced garlic

2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste

1 medium zucchini, stem ends trimmed and cut into small dice

2 cups fresh corn kernels (about 3 ears)

1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean and cubed

2 tablespoons chili powder

1 tablespooon ground cumin

1 1/4 teaspoons salt

1/4 teaspoon cayenne

4 large tomatoes, peeled, seeded and chopped

3 cups cooked black beans, or canned beans, rinsed and drained

1 (15-ounce) can tomato sauce

1 cup vegetable stock, or water

1/4 cup chopped fresh cilantro leaves

Cooked brown rice, accompaniment

Sour cream or strained plain yogurt, garnish

Diced avocado, garnish

Essence, recipe follows, garnish

Chopped green onions, garnish

 

In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes. Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste.
To serve, place 1/4 cup of brown rice in the bottom of each bowl. Ladle the chili into the bowls over the rice. Top each serving with a dollop of sour cream and spoonful of avocado. Sprinkle with Essence and green onions and serve.

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Why are European schools banning ketchup?

Why are European schools banning ketchup?

French Fries and ketchup will only be served once per week in French school, as they feel that school cafeterias are responsible for teaching healthy eating habits, but health may not be the primary force behind this decision, but the preservation of French cuisine.

Would this bold step work in U.S. school lunchrooms?

My Favs for Food Day 2011

My mom and me at sunrise on Mt LeConte;
proof that every day really is worthy
of celebration.

Food Day is our most honest and under-celebrated holiday. Christmas is gifts and food, Valentines is cards and candy, Halloween is costumes and candy, and Thanksgiving is family and lots of food.  All of our holidays have food at the core of their celebration, so how can we allow a holiday that only asks that we revel in our food pass by without acknowledgement?

So if you are not gathering with friends and neighbors or attending a festival, consider making your favorite meal tonight; the following would be mine:

First, a salad with Organic Girl lettuce, shaved onions, Parm, and apple with a drizzle of Paul Newman's.

I would move on to my garlic pasta, which is only for the most devoted garlic fans, and has to be made with my daughter, as half the fun of eating is preparing it in excellent company.  Make sure you add some raw hot peppers and tomato over the top and do no leave out the fresh Basil.

As a veggie bonus, I would saute asparagus and add a sprinkle of Cayenne over the top.

In a perfect world with no fruit that goes out of season, I would end my meal with a variation on my Bowl of Berries Lunch, which for dessert would consist of just fresh berries and peaches chopped in French Vanilla yogurt and frozen for about an hour before savoring.

But as my yogurt-pairing fruits are out of season, I could happily settle for a variation of my mom's apple crisp, whose flavors sing of this most amazing time of year and the beyond-amazing lady, who taught me to love autumn, food, and the celebration of every day!

The AAP 's Rec for Children and Video Screen Time

In the past, it was merely limiting time in front of the television, but for today's parents and children it is television, computer, ipad, iphone, and video games.
When new viewing recommendations are released, it brings parental guilt to the forefront, which is followed by frustration, as most of us recognize that time spent engaged and active is better than sedentary screen time, but while every other career offers lunch and breaks, moms and dads get no such luxury; in fact, most days when I am home with my son, I do not get to go to the bathroom alone.  So how do you balance your children's developmental needs and your sanity?
First, find ways to accomplish as much as you can with your children.  From letting cleanliness triumph over modesty by letting your child sit in the bumpo in the shower while you bathe to running an errand on either side of story time, accept that every moment is not about their enrichment, and remind yourself that they are not parked in front of a screen and that as you talk to them and perform mundane activities, they are learning.  Second, cut yourself some slack.  Find safe, age appropriate shows and if you need a break, make it for a reasonable time, and do what you need to do.  Finally, if you need more time and they need more activity, consider a mother's morning out, sitter, or playgroup, but honor both of your needs.  Studies have found that children need the life lessons that come from preschool, so do not feel guilty about getting help.
To expect yourself to be the educational, nurturing, and energetic parent without help or breaks is impractical.  You need time to recharge and nurture yourself and you have to accept that the unexpected will need to be addressed at the least opportune time.  So schedule time for yourself into your week, so that when you are with your child, you want to focus on them and when the unexpected pulls you in another direction, feel no guilt for thirty minutes of screen time, because it is the exception not the norm.   

See New York Times article on American Academy of Pediatrics' recommendations.

Best Halloween Candy on the Block

Children should believe that candy magically appears on Halloween night and before then only exists in the grocery store, so these tips are for the grown-ups of the house:

There is only one rule for selecting the right Halloween candy for your family to distribute; give out what you will not eat.  Most people do not wait until Halloween night to buy their candy; they buy it the week before and place it in a bowl so as to be ready for trick-or-treaters.  But with an unguarded bowl comes more temptation than even the strongest can resist.  Thus, when pondering the candy shelves, look for candy that you either cannot or will not devour.  I generally elect Blow Pops for this reason, as you can only eat so many in a day.

This may sound like a strange way to choose your candy, but the alternative is to eat your own candy the week before Halloween and your neighbors' for the week after.  With this plan, you may not cut your Halloween calories in half, as it is impossible to completely resist the occasional dip in the candy bowl, but with this kick-off to the holiday eating season, if I reduce the candy calories I would consume by even 30-40%, I feel ahead of the game. 

There is also control after the holiday.  First, give away all of your candy on Halloween night.  Second, throw out anything that is left in the bag after a week.  Yes, the child inside of you will have a temper tantrum, so do not do this in front of your children, as it is easier to deal with one screaming child at a time, but comfort yourself with the knowledge that you will feel better in the long-run.

Spoiler alert!  Learn more about the nutrition of your favorite candies.

Link 1      Link 2

 

Another Reason for a Healthy Diet for Parents

Last week, in the Archives of Internal Medicine (see details from study), the results of a study were published that suggested that dietary supplements may actually shorten the lifespan of women, though similar studies have proven the same for men.  What the study found is that an increased mortality rate is associated with certain vitamins and minerals, such as iron.

Questions: So what does the research suggest that people do to ensure adequate intake of vitamins and minerals?    

Answer: For most of the population, a healthy, varied diet, consisting of fruits and vegetables and few processed foods will deliver proper nutrition, though, of course, those under the care of a physician should consult their doctor before making any changes to medication.

Please see the article from Women's Health, where you will find information from the study and a suggested conspiracy theory, which accompanies the results of most new studies.  This study, too, may be contradicted, but as the findings support the import of a healthy diet, of which few can argue the benefit, it is worth sharing the information, if only as "food for thought."

Healthy Halloween

All about the pumpkin: from their first
Halloween, make the holiday less about the
candy and more about other elements.

Can you make Halloween healthy?  Sure, but why would you want to?  If your family eats well the majority of the time, then splurge with a wild abandon because Halloween is about being wonderfully wicked.  In fact, some suggest that if you eat well 80% of the time that you should not feel bad about 20% of your diet being questionable, but regardless of your ratio of healthy vs not, Halloween should be one time when you give up the ghost and indulge.
Any parent whose child was up half the night after a successful trick-or-treat outing is cursing the above and dreading a long and frustrating night, so below are some suggestions for keeping Halloween happy for children and mentally healthy for parents:


-All Hallow's Eve is not a day, but an evening, which means that candy commences after a day of a normal diet.


-Prepare a filling dinner with plenty of protein and fiber to send them out full.  If your children eat familiar foods more readily, then stick to a whole wheat pasta tossed with chicken and vegetables and parm, but if you want to make dinner a part of the holiday, make them a veggie or veggie and shrimp omelet in the shape of a pumpkin (use a metal cookie cutter to hold the ingredients in place, but remember that it will be hot).  Whatever you choose, make it early and hold fast to the rule that dinner will be consumed before costumes are donned. 


-Limit the time or number of houses to be visited based upon the child's age, but make those limits clear and remind children of the limit (e.g. "you only have thirty minutes left to trick-or-treat"), as it may help to avoid a meltdown.  Another way to accomplish this is to stick to a normal walking route, so that they are familiar with how rapidly home is approaching.


-Upon your return home, offer them something to drink as they peel out of their costumes, as liquid is a quick and easy way to temporarily fill them up.


-Before you leave the house to trick-or-treat, tell children how many pieces of candy they will be allowed to eat and upon your return, help them to select those pieces, considering candy ingredients (studies have proven that sugar does not cause hyperactivity but artificial coloring may and chocolate has caffeine, even if in small quantities, but help steer toward selections that do not contain whatever ingredient sends your child into overdrive) and safety (do not allow them to consume candy that has been opened, the rapper tampered with, etc.), but you will be much more successful with this if you make it into a fun game and not gruff dad inspecting for razor blades and mom tearing the best candy out of clenched fists.     


-If possible, stick to their regular bedtime, but certainly their bedtime routine.  Give them adequate warning of when they will need to start getting ready, and consider allowing a few extra minutes for removing costumes, makeup, etc.  Make sure that they brush their teeth well and rinse, so that candy is not sitting on their teeth all night.


-If you have slightly older children, give them something to look forward to after trick-or-treating and as a way to both unwind and remove their focus from the candy bags, such as a short movie.  My favorite: It's a Great Pumpkin, Charlie Brown.  It is a great excuse to break out a classic and at twenty-five minutes, it will not turn into a late night.


-If taking off the costume is your child’s sticking point, consider another opportunity for your child to wear their costume, as it will remove the novelty of wearing it on Halloween, or more importantly taking it off Halloween night.


-Once the child is in bed, turn off the porch lights and blow out the pumpkin, so that your child can go to sleep and not feel like they are missing the action.


-Clearly communicate when and how much candy your child may consume each day (e.g. one piece after lunch and afternoon snack), and throw out what is left after a week (or use my husband's solution of raiding the bag Halloween night and hiding the loot like a dog with an absconded bone.  Warning: this only works for so many years, but our eighteen-year-old still loves to tell the stories.).


Halloween will never be the healthiest or easiest holiday on the calendar, but there are small things that you can do to manage the junk food intake and preserve your sanity, but this balance rests upon realistic expectations of both parents and children; children need to know that they cannot visit 100 homes and get six bags of candy and parents need to brace themselves for extra energy and the fact that children are not going to give up their candy for flax seeds and rice cakes.  Your parents probably did not ask this of you, so just grin and remember that you were warned about how much fun payback can be!

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Try It Bite #7



Newman's Own: knowing that proceeds
 help someone other than myself makes
my salad taste better, but they also
use great ingredients

Salads are supposed to be healthy, but when you add buckets of salad dressing that contain more calories than a hamburger, the health of the vegetables gets lost in the fat content of the dressing, so throw out your Ranch, Blue Cheese, and 1,000 Island in favor of an oil and vinegar based salad dressing....but you have to look at your bottle before you buy.
When purchased, these dressings contain just as many calories as those listed above, and some people avoid them because they complain that they are too oily, but in one move, you can make your dressing healthier and tastier.  Select a dressing where the oil is separated and sitting on top of the other elements of the dressing (e.g. vinegar, spices, water, etc.) and pour off 75-80% of the oil and save it for cooking.  Thus you have created a dressing with a sharper taste and cut calories.

Autumn Dessert Makeover (and bonus breakfast)

Acorn squash filled with brown sugar and butter is often served as a side-dish, but in my house, it is a dessert.  Truth be told, this started because every time I cooked this favorite treat, the squash was never cooked in time to be eaten with dinner, but we discovered that we liked it so much after dinner that it has stayed there.

This was actually my father's recipe, who though he is one of the great loves of my life, is not known for his healthy eating (literally, the original recipe called for over a stick of butter and a cup of sugar to partially fill four squash cavities).  I modified the recipe to make it more filling and more nutritious, and the decorating-diva in me is also shouting that it is far more colorful and aesthetically pleasing!

Acorn squash offer the most meat, but
Sweet Dumpling squash are also
delicious.

Fall Sweet Squash

Preheat oven to 400.  Cut Acorn squash in half and clean out center.  Score meat with a knife.  Fill baking sheet with a <1/4in layer of water; sprinkle cinnamon and cloves in water.  Place squash, open side down in water.  Bake until squash begins to give when touched on top side (approx. 10-20min).

Filling: (adjust quantities based upon size, number of squash and preference) While squash is baking, combine 1/2T per whole squash of butter, cran-raisins, peel-on diced apple, splash of lemon juice, orange juice, brown sugar (approx 1T per whole squash, depending upon sweetness of apple), salt, cinnamon, and cloves to taste in small sauce pan.  Combine ingredients to create enough to fill each squash cavity and have a little extra to add after baking.  Allow to simmer on low, stirring frequently. 

Remove squash from oven and turn the cavity to face up.  Add filling and sprinkle top with more cinnamon and cloves.  Bake until meat of squash is easily punctured by a fork; time will vary greatly based upon size of squash.

Allow to cool and serve.  Help children to scrape meat from sides and mix with filling, all of which can be eaten from the cup created by the squash, if only because it is more fun that way.

Now for the best part of this dish.  Make enough for each person to have half of a squash and then add 1-2 squash.  After baking, scrape out the meat of the squash and filling, mix thoroughly and store. 

The next morning, make plain instant oatmeal, using low fat milk for a shot of calcium but microwave it for only one minute.  Add the left over squash mix, mix thoroughly, and heat for another 30-45 seconds.  Depending upon amount of squash mix and preference, you may need to add a little sugar, but I prefer to add cranberry juice, as it cools the oatmeal and adds a little extra splash of fall flavor.  

Children will love the rich taste of the fall fruits and spices, and parents get to enjoy the fact that they sent their children to school filled with whole grain oats and three fruits (yes, squash is a fruit and related to the melon).  

Try It Bite #6

Can't stand whole wheat bread?  Try white whole wheat.  It has all the nutrition of whole wheat bread, but it is made with a white grain that has a milder taste and softer texture than the wheat used to make "regular" whole-wheat bread, and it has not been refined, a process that removes certain parts of the grain and with it, some of its fiber and nutrients, which is what makes white bread less nutrition.

So when you pick up your next loaf of bread, look for a whole wheat white, but make sure that the first word on the ingredient list (not the bold claims in three colors with pretty pictures) is "whole" or "100%," as the classic white-bread company, Wonder, advertises "made with whole grains" on their bags, but the first ingredient is refined flour, but they are not the only ones; many bread companies list "wheat flour" as their first ingredient, as it sounds healthy to the average consumer, but it is actually refined wheat flour.  So always glance at the fine print before committing to your weekly loaf of bread.

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Whence it All Comes

So many of the meals that I make in the week start the same way: sauteed onions, peppers, and/or garlic.  I can then make pasta sauce, whether tomato or a veggie-mix, add brown rice or red beans and rice, the list goes on, but if time is holding you back from a healthy meal, chop your vegetables on Sunday and store them.  Then, when you get home on Monday evening, simply throw your pre-cut veggies in a pan and create a great meal without the labor.

An easy, no work meal starts with sauteed onions, peppers, and a bunch of your favorite mushrooms, which I would not suggest chopping in advance.  You could also add chicken, to the mix if you would like.  Then, simply follow the directions on your box of Zatarain's Red Beans and Rice.  Served topped with fresh diced tomatoes and cheese.

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