Lab-Grown Hamburger: Smart or Scary?

In the news today, there was an update on efforts to create lab-grown beef by scientists in the Netherlands (for the article, click here). Basically, they are using bovine stem cells to grow thin layers of muscle cells and will then combine that muscle with lab-grown animal fat to create "hamburger." Despite the initial "yuck" reaction that some may have, it's important to look deeper at both sides of the argument.

Supporters of this new technology tout its potential for alleviating environmental strains as well as feeding the world. Meat production in its current incarnation uses a considerable amount of land space. Between the feed lots where the animals are raised to the acres of GMO corn that are grown to feed them, the impact is undeniable. In addition, the run-off from the farms and feed-lots  pollutes the surrounding areas. Also important to consider is the inhumane treatment that these animals are subjected to and unnatural conditions that encourage the growth of E.coli and other potentially harmful bugs. In addition, with an ever-growing population, could this be a solution to feeding hungry mouths?

On the other hand, many question the nutritional value of this new product, as well as flavor and texture. How will it measure up to the real thing? Another concern is its safety. Are there unforseen health implications to consuming this new product?

In my opinion, lab-grown meat is not something we should be eating. While I agree with the concerns about the environmental implications of raising meat on factory farms, the solution is not lab-grown meat. Rather, it is to return to the most physiological method: pasture-raised beef. Cows are designed to eat grass, not corn. It's when we feed these animals corn that dangers such as E. coli begin to flourish. When cows are fed grass (what they're supposed to eat), these issues are practically non-existent. This method also grows the soil, rather than degrading it, eliminating the problem of toxic run-off. As far as "feeding the world" is concerned, it is important to note that individuals in developed nations generally consume far more meat that is necessary and have a propensity towards obesity. The issue isn't a lack of calories, but the distribution and quality of those calories. Food waste is another problem which results in much of the edible food on our planet spoiling before it can be consumed.

In short, many of the problems that lab-grown meat is proposed to solve already have a viable, well researched solution without the problem of unknown product quality or, even worse, negative health implications.

Tell me, what are your feelings about lab-grown beef?

Pizza Party!

Yes, you heard me right. But this isn't the typical pizza party you're thinking of with a delivery man knocking on your door and the post-pizza guilt after you've had one-too-many slices. Instead, imagine homemade 100% whole-wheat dough divided into individual portions, a simple sauce, and a toppings bar with something for every palate.

We hosted a "make-your-own" pizza party at my house recently and, needless to say, it was a big hit. We provided the dough, sauce, and mozzarella, along with our own personal toppings and our guests contributed any topping they liked. Whether you're hosting a party like ours or just making this as a fun family dinner, you won't be disappointed with the results.

Whole Wheat Pizza Dough

makes 5 personal pizzas

from Whole Grain Breads by Peter Reinhart

This process involves a delayed fermentation method that takes place over two days. You will start with two doughs, the "soaker" and the "biga." Later, these will be combined to make the final dough.

Soaker Ingredients

1 3/4 cups or 227 grams whole wheat flour

1/2 teaspoon or 4 grams salt

3/4 cup plus 2 tablespoons or 198 grams water

Soaker Directions

1. Mix all ingredients in a bowl by hand until a ball of dough forms and no dry spots remain, about 1 minute.

2. Cover loosely with plastic wrap and leave at room temperature for 12-24 hrs or refrigerate for up to 3 days (remove 2 hours before final mixing).

Biga Ingredients

1 3/4 cups or 227 grams whole wheat flour

1/4 teaspoon or 1 gram instant yeast

3/4 cups plus 2 tablespoons or 198 grams water at room temperature (70 °F)

Biga Directions

1. Mix all ingredients together in a bowl by hand until a ball forms. With wet hands, knead the dough in the bowl for 2 minutes, ensuring there are no dry spots and ingredients are mixed well. The dough should feel very tacky. Allow the dough to rest for 5 minutes, then knead with wet hands for an additional 1 minute. The dough will be smooth but still tacky.

2. Transfer dough to a clean bowl, cover tightly with plastic wrap, and refrigerate for 8 hrs-3days.

3. Remove from refrigerator about 2 hours before mixing final dough.

Final Dough Ingredients

Soaker

Biga

7 tablespoons or 56.5 grams whole wheat flour

5/8 teaspoon or 5 grams salt

1 1/2 teaspoons or 5 grams instant yeast

2 1/4 teaspoons or 14 grams honey

3 tablespoons olive oil

Final Dough Directions

1. On a lightly floured surface, use a metal pastry scraper to chop the "soaker" and "biga" into 12 pieces each (sprinkle flour over the pre-doughs to prevent the pieces from sticking back together).

2. Using a stand mixer*, put the dough pieces in the bowl with the flour, salt, yeast, honey, and 2 tablespoons of olive oil. Mix with the paddle attachment on low-speed for 1 minute, or until the ingredients come together into a ball. Switch to the dough hook and mix on medium low-speed for 2 minutes, scraping down the sides as needed, until the dough is completely mixed. Add flour or water as needed until the dough is soft and slightly sticky.

*I prefer the stand mixer, but you can use your hands as well. Simply knead the dough with wet hands for 2 minutes, until all ingredients are evenly distributed.

3. Roll the dough on a lightly floured surface to coat., then knead by hand for 3-4 minutes, until the dough is soft and very tacky, verging on sticky. Form the dough into a ball and let it rest for 5 minutes. Meanwhile, line a sheet pan with parchment paper or silicon mat, then oil it with the remaining 1 tablespoon of olive oil.

4. Knead the dough for 1 minute to develop the gluten. It should be soft, supple, and very tacky, verging on sticky. Divide the dough into 5 equal pieces. Form each piece into a tight ball by flattening into a square, pulling the corners together, and pinching the seams closed (this side is the bottom). Roll the balls in the oil to coat the entire surface of each, then cover the pan loosely with plastic wrap. Allow to rise for 1 hour.

5. Preheat the oven to the highest temperature. If cooking on a pizza stone, allow it to preheat in oven for 1 hour while

the dough is rising. Otherwise, cook the pizzas on the underside of a sheet pan. Shape the pizza dough into your desired shape and then top with sauce and your favorite toppings. For the sauce recipe we used, click here.

6. Slide the topped pizzas onto the stone or baking sheet. Bake for 5-8 minutes.

7. Remove pizza from oven and transfer to cutting board. Allow pizza to rest for 3-5 minutes before slicing. However, if you're like us, you just might not be able to wait that long.

Recipe: Sweet Potato Waffles

I don't know that I've ever met anyone that doesn't enjoy a good waffle. With their toasty goodness and those cute little indentations that are perfect for holding maple syrup, what's not to love? Also, they can be eaten with tons of yummy toppings including nuts, fresh berries, and sliced bananas. I'm also a fan because you can make a big batch on the weekend and then freeze some for an easy breakfast that simply requires a quick trip to the toaster.

So, what better way to spruce up a classic than with a little sweet potato? This orange veggie is a source of Vitamin A, Vitamin B6, Manganese, and fiber. Plus, when you go the extra step to buy them from a local farmer, the taste is unbelievable.

To make these, simply replace the oil in your favorite whole wheat waffle recipe (for the one I used, click here) with pureed sweet potatoes. I peeled and  thinly sliced my sweet potatoes and then steamed them, rather than boiling, to prevent nutrients from leaching into the water. Once they were soft, I just wizzed them up in the blender.

Also, here's a tip. You can replace the oil in just about any baked good with a puree. Ever heard of people using applesauce in their cookies? Well, this is the same idea. Now, you all know I'm not a fat hater, so by no means am I suggesting that all oil should be replaced in this way. But, if you want to play with different flavors or bump up the nutrients in a recipe, now you know the secret!

New Cookbooks!

I love a good cookbook. Besides being full of delicious recipes, they can also provide inspiration and promote the addition of new techniques and skills to one's repertoire. With that said, I received some wonderful cookbooks (along with lots of other foodie gifts) as Christmas and birthday presents. Below I've listed three that I think would be good additions to anyone's shelf, but also fill niches that can be difficult to address. I'm going to post a review of each after I get a chance to cook through them a bit. I'll try to work though one at a time, but they all look so amazing I might have to skip around just a little bit.

1. Moosewood Restaurant New Classics

This is one of twelve cookbooks from the Moosewood restaurant, located in Ithaca, New York.  Established in 1973, they have been leaders in vegetarian cuisine, taking inspiration from familiar favorites as well as international dishes. With a menu that is always changing, they have an extensive collection of recipes at their finger tips. The recipes in each book are tested not only in their kitchens, but in the restaurant itself, ensuring only the best make the cut. Whether you are a strict vegetarian or just looking for new nutritious and delicious recipes, this book is for you.

2. Super Natural Every Day by Heidi Swanson

Heidi Swanson is the author of one of the most popular food blogs, 101 Cookbooks  (a great recipe resource). In this, her second cookbook, she presents some of her favorite recipes that she uses again and again in her everyday life. Besides being vegetarian, her recipes emphasize a natural, whole-foods approach with delectable results. If you want a little taste, the book's website includes a sample of 6 recipes from the book that you can download for free (just click the picture above).

3. The Soul of a New Cuisine: A Discovery of the Foods and Flavors of Africa by Marcus Samuelsson

Ever since going to a local Ethiopian restaurant I've been on the hunt for a good Ethiopian/African cookbook. I'm hoping this will be the one. Written by Marcus Samuelsson, a revered chef of Ethiopian descent, this cookbook not only features authentic and African-inspired recipes, but also includes beautiful photos of food and people. It could seriously sit on your coffee table with no questions asked.

Do any of these sound like the cookbook you've been looking for? Is there a favorite cookbook you turn to again and again? Let me know in the comments below!

How to Detox the Right Way

You all know I'm a big believer in the dangers of toxins in our environment. From the pesticides sprayed on our crops and chemicals in our food supply to the ingredients in our beauty products, we are bombarded by toxins each and every day. However, the often popular detox diets are not the answer. Even the most health-savvy individuals can be seduced by a too-good-to-be-true detox diet plan. With promises of fast weight loss, increased energy, improved mood, better sleep, clear skin, and more, it can be quite tempting. Why are these diets ineffective and even dangerous? For one, they are often centered around an overly restrictive, low-calorie, starvation-style eating pattern. This wrecks your hormones, bringing your metabolism to a screeching halt, and results in under-consumption of vitamins and minerals important for basic body processes and health. Plus, once the dieter returns to a normal eating pattern, the weight quickly comes back, along with a few extra pounds.

So how does one remove toxins from the body? First, it is important to understand that the body eliminates toxins naturally on its own. Organs such as the liver and kidneys work hard to clean things up and keep us healthy. With that in mind, the best way to detox is to live in a way that supports your body's natural processes. Follow these steps to transition to a lifestyle that continuously prevents the build up of toxins in your system.

1. Avoid Toxins When Possible

First, make it a little easier on your body by limiting your exposure. Buying organic, finding natural self-care products, never heating food in plastic, cooking and storing food in glass containers, and using natural household cleaners are all great strategies that can greatly reduce the amount of toxins you come in contact with.

2. Cut Out Processed Foods

Eating as close to nature as possible is going to cut out lots of weird additives and ingredients that simply aren't good for us. Our bodies weren't built to understand Cheez Puffs and Twinkies. Plus, most of these foods contain corn or soy (most likely GMO), which results in a diet that lacks diversity and, therefore, nutrition.

3. EAT Whole Foods

No starvation or liquid cleanses here. Focusing on vegetables, fruits, whole grains, and legumes will provide essential vitamins and minerals, along with antioxidants and other phytochemicals. Also, the fiber in these foods will keep things moving in your digestive tract, naturally cleaning you out.

4. Drink Water

Hydration is key. Not only will it help flush you out, but it will ensure that all of your systems are running smoothly. Use the urine test: If it looks like apple juice you need more water. A pale yellow to clear color means you're probably good to go.

5. Exercise

Working out increases circulation which ensures proper oxygenation and nutrition for your tissues. Also, it mobilizes fat stores which are a prime site for toxin accumulation. Ever see a sedentary, overweight person vomit after a tough work-out? Have you been that person? It's thought that the break down of fat during the workout also releases toxins that have built up in the fat tissue. This may play a role in the post-workout puke. Case and point: get your heart pumping!

If you follow these tips you'll be feeling better in no time!

Have you ever tried a detox diet?

Top 5 Tips for Making Your New Year's Resolution Last

This time of year, everyone is thinking about the changes they want to make in the year ahead. I for one think that every day is an opportunity for change. In this moment, you can make a different choice. However, I completely understand the allure that a new year brings and the feeling we all get of having a fresh start. I also know that many resolutions don't last past January. With that in mind, these are my Top 5 Tips for keeping your resolution and achieving the success you deserve.

1. Set a Specific Goal

Making a vague resolution like "exercise more" or "save money" only sets you up to fail. Without a specific, measurable goal in mind, there is no way to determine if you reach your goal and it is much easier to fall off the wagon. Instead, make goals such as "exercise at least 30 minutes, 5 days a week" or "save $5,000" which give you something to strive for and measure yourself against.

2. Educate Yourself

Now that you have a goal in mind, research it! Find out what the time commitment will be, what skills and resources you will need, and what mistakes or problems others have had. With this information under your belt, you will be able to effectively tackle your resolution and more likely to succeed because you can prepare yourself and there will be no surprises. Nothing can throw you off faster than an unforeseen obstacle or unavailable resource. In addition, no one wants to work hard, only to be foiled by doing the wrong things in the first place.

3. Develop a Plan

With your destination chosen, you need to figure our how you're going to get there. A plan is essential to keep you on track. The best way I've heard it described is a goal pyramid. At the top, is your long-term goal or resolution. Moving down you have smaller goals and, below those, even smaller goals. For example, if your long-term goal was to lose 50 pounds, your smaller goal may be to lose 4-5 pounds a month. Moving down further, your goal would be to lose 1-2 lbs a week. The more you break it down the better! Having these smaller goals not only makes your long-term goal less daunting, but encourages you to continue. All of these little successes will fuel your confidence and drive and, in the end,  add up to big results.

4. Stay Accountable

Don't hide your resolution for fear of failure. Shout it from the roof-tops! Tell those around you about your goal and encourage them to hold you accountable if you start to slip. As much as I hate to admit it, what others think about us can be a great motivator. No one wants to disappoint their loved ones or feel embarrassed around their friends.

5. Don't Get Derailed by Slip-ups

If you mess up, don't let it phase you. Learn from your mistakes and move forward. An analogy I love for this is a flat tire. If you got a flat tire, you wouldn't jump out of the car and slash the other three tires, would you? Of course not! You would deal with the flat and move on down the road. The same holds true when it comes to reaching your goal. The path you take probably won't be a straight line. All that matters is that you reach the final destination. Set-backs are a reality for everyone. Every successful person you know has experienced failure. What separates the successful people from the unsuccessful is how they deal with those failures. Successful people learn the lesson and then keep pushing forward. The others simply give up. You are no less worthy than anyone else of living your dreams, no matter what they may be, so put your blinders on and make 2012 the year you finally reach your goal.

Recipe: Wheat Berry-Black Bean Chili

It seems like it's been forever since I've posted on here. Sorry for the delay. The end of the semester was pretty rough for me, but, now that it's over and grades are in, I have lots of time to rest, relax, workout, and, most importantly, cook! Now, let's get to the good part: the food. This recipe is one of my favorites, especially when it's cold out. Chili can be a nutrient packed meal or a diet destroyer depending on how you make it. An emphasis on meat (usually grain-fed beef), too few vegetables, and loads of heavy toppings like sour cream and cheese can really throw off your healthy lifestyle, not to mention your digestion (you know what I'm talking about). In this recipe, beans and whole grains take a starring role along with some veggies, flavorful spices, and creamy avocado. I've adapted it from the original recipe to use dried beans instead of canned. The result is a less processed and lower sodium chili as well as fewer dollars spent at the cash register.

Wheat Berry-Black Bean Chili

adapted from EatingWell.com

Ingredients

2 tablespoons extra-virgin olive oil

1 large yellow onion, chopped

1 large bell pepper, chopped (whatever color you like, organic if possible)

5 cloves garlic, minced

2 teaspoons chili powder

1 1/2 teaspoons ground cumin

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 1/2 cups dried black beans

2 14-oz cans diced tomatoes (choose brands with BPA free linings such as Muir Glen or jarred varieties)

1-2 canned chipotle peppers in adobo sauce, minced (freeze left-overs)

2 cups water or vegetable stock

1 cup wheat berries

Juice of 1 lime

1/2 cup chopped fresh cilantro

1 avocado, diced

Directions

1. The night before, rinse dried black beans and cover with water. Allow beans to soak overnight in the refrigerator. The next day, drain beans and place in a pot covered with 2-inches of fresh water. Bring to a boil and skim off any foam that develops. Then, reduce heat to simmer, cover beans, and cook for 1 - 1.5 hours, or until beans are tender.

2. To cook wheat berries, rinse and then place in pot with 3 cups of water. Bring water to a boil,reduce heat to simmer, and cover. Cook for 1 hour, or until tender, and then drain away excess liquid.

3. Heat oil in a Dutch oven or soup pot over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt, and pepper. Cook until tender, stirring occasionally, about 5 minutes.

4. Add beans, tomatoes, chipotle and water/broth. Bring to a boil over high heat, reduce heat to simmer, and cover. Cook for 25 minutes.

5. Stir in cooked wheat berries and heat through. Stir in lime juice. Serve with garnish of cilantro and avocado.

This chili is great as left-overs too, maybe even better, because all of the flavors and spices meld together. If you can't find canned chipotle in adobo, no need to fret. I've made it without many of times and it is still delicious.

What's your favorite food on a cold day?

Anything You Want to Know More About? Let Me Know!

What food, nutrition, or lifestyle questions do you have? If there is a topic you want to learn more about, a cooking technique or type of cuisine you'd like to see, a question you need answered, or anything you're struggling with let me know! Just leave your requests in the comments below and I'll be sure to help you out.

How to Have a Healthy Holiday

Well, it's that time of year again! Thanksgiving is right around the corner and Santas are already popping up in malls everywhere. The holiday season, for many, can be one of the hardest times when it comes to staying healthy. Tons of food, tummy-masking layers, and cold weather can all contribute to a downward slump in your healthy lifestyle. I'm here to tell you, it doesn't have to be that way! By following a few simple tips, you can be well on your way to your healthiest and happiest holiday season yet.

1. Get your beauty sleep

This is not the time for midnight pie baking or an all-night gift-wrapping marathon. You need to get your rest and I'm talking 8 hours, minimum. There is no way you can deal with culinary disasters or opinionated relatives if you're sleep deprived. Also, when you don't get enough sleep, your hormones get all out of wack, making you less than pleasant to be around and hungrier.

2. Deal with stress

What is supposed to be a happy time can quickly turn to a stressful one, especially if you're playing host to this year's festivities. Don't push those feelings down and let them eat you alive. You've got to find a healthy way to manage your stress so you can enjoy this time with your family and friends. For some, it might be taking a walk. For others, yoga or meditation may be the answer. Even just a few deep breaths might do the trick. There's no right or wrong. Just figure out what works for you and then do it!

3. Get a workout in

Make the time for yourself and get your pump on. Once you get that workout in, you'll automatically feel better for the rest of the day. Not only can this help counteract a few too many bites of your favorite dessert, but I find I eat better when I work out. Also, this could be your strategy for dealing with that stress we just talked about.

4. No deprivation, no gluttony

This is not the time to go on a diet. Being healthy is about a lifestyle and one or two days a year is not going to make or break you. With that said, this is not a free for all. Don't stuff yourself until you're about to burst or eat so many sweets you feel sick. Allow yourself to have some of your favorite treats and really enjoy and savor them. Mindlessly shoveling food into your mouth is not the answer. And remember, if you over-do it today you can make a different choice tomorrow. Don't allow one bad day turn into a bad week, a bad month, or a bad year. It's never about perfection and each day is your chance to choose your health destiny.

5. Put away leftovers

I can't tell you how many times I have eaten well at a holiday meal, only to be sabotaged by leftovers. Once the meal is over, get that food in the fridge. It's so easy to linger around the buffet or sneak back into the dining room for a bite of this and a bite of that. Before you know it, all that picking has turned into a second meal! Also, getting your body moving after you eat will get your digestion going and help prevent a food coma.

6. Remember what really matters

While much of our time during the holidays is spent obsessing over that perfect gift or a flawless meal, remember that all of those superficial things are not what this time of year is about. In the end, that special time with your family and friends is what really matters. Instead of making food the center of your celebration, shift the focus to those precious moments. A change in perspective can make all the difference.

Recipe: Love Pumpkin Spice Lattes? Make Your Own Pumpkin Spice Syrup!

I always know that fall has arrived when people start obsessing over the Pumpkin Spice Lattes at Starbucks. Overheard conversations, Facebook statuses, and Tweets all tell me one thing: people seriously love those suckers! Now, while I can definitely appreciate the allure of fancy coffee drinks, their sky-high price and often times questionable ingredients are kind of a bummer. So, I've come up with a recipe for pumpkin spice syrup you can make at home. It'll be significantly cheaper and all of the ingredients are wholesome as well as delicious.

A lot of recipes I've seen use very little pumpkin (sometimes only 2 tablespoons) and about 1.5 cups of white sugar. In my version, I've bumped up the pumpkin content significantly and opted for a lot less maple syrup in place of the sugar. The result is more puree like than syrupy but it's still sweet and yummy. I've also found that the end product is great for spreading on whole wheat pancakes or toast (think apple butter).

Pumpkin Spice Syrup

makes about 1.5 cups

Ingredients

1/2 cup homemade pumpkin puree

1/4 cup + 2 tablespoons pure maple syrup (make sure you get the real stuff)

1 cup water

1 tsp ground cinnamon

1/2 tsp ground nutmeg

1/4 teaspoon ground ginger

1/4 teaspoon ground cloves

Directions

1. Combine all ingredients in a small sauce pan over medium heat. Cook for 10-15 minutes or until reduced.

2. Use immediately or refrigerate or freeze leftovers.

Also, if you're interested, this is how I make my Pumpkin Spice Coffee. I don't have an espresso maker, so I just use a regular cup of joe.

Pumpkin Spice Coffee

makes 1-2 servings

Ingredients

1.5 cups coffee

1/2 cup pastured milk

3 tablespoons pumpkin spice syrup (or to taste)

Fresh whipped cream (optional)

Directions

1. Heat milk and pumpkin spice syrup in microwave or on the stove top.

2. Add heated milk mixture and coffee to a blender. Blend until mixed and foam forms on top.

3. Enjoy! Add a dollop of whipped cream if you want to be indulgent. However, this is a cool whip free zone. The real thing tastes much better and is much better for you. The chemicals and hydrogenated oils in cool whip are terrible, no matter how few calories they have. No fake "food" here.

What are your favorite coffee shop drinks?

Food Find: Ella's Kitchen Baby Food. It's Not Just for Babies!

I love finding new foods whether it be an interesting vegetable at the farmer's market or a wholesome product on store shelves. Something I've been obsessing over for the past month or so is Ella's Kitchen fruit and vegetable puree pouches. Yes, I am talking about baby food, but, trust me, adults love this stuff too. In fact, the girl at the checkout counter told me so. She's a fan herself and said that many other customers are too. So, I'm not the only adult out there gobbling this stuff up.

Why do I love this product so much? Let me count the ways...

1. Delicious.

I can honestly say I've liked every flavor I've tried. Now, the vegetable ones aren't quite as delectable as the fruits, but what did you expect?

2. Nutritious.

With flavors like peaches + bananas and sweet potatoes, pumpkin, apples, + blueberries you can get a variety of nutrient packed fruits and vegetables.

3. 100% Organic

Everything in the puree pouches is organic and the only preservative is a little lemon juice. Processed foods don't get any more wholesome than that.

4. Portable.

With a resealable twisty cap, you don't have to worry about finishing the whole thing at once or discovering a leak later on.

Now, you know I'm always a proponent of making your food from scratch, but I think these can be a great option when you're on the go. Also, if you're ever in a situation (family get together, vacation, etc.) where the food offerings aren't reflective of what you usually eat, these could be a great way to supplement your diet.

To find out more about Ella's Kitchen, check them out their website at http://www.ellaskitchen.com/.

What are your feelings about adults eating baby food?

Homemade Pumpkin Puree!

It's that time of year when the air is cool and pumpkins abound. But how many of us have gone to the store and bought a can of pumpkin puree without a second thought? I know I never really considered where the stuff came from, much less that I could make it myself. It must be hard right? That's why they sell it in a can. Well, last year, I learned just how wrong I was.

Let me set the stage. It' s a cool autumn day and I'm doing my weekly volunteering at the local farmers market. As I'm perusing the aisles, I see round, petite pumpkins at one of the farmer's stands and overhear his conversation with another customer. "These are sugar pumpkins. They're for making pies." Suddenly, I had a revelation. I could make a pumpkin pie from an actual pumpkin! Right then and there it was decided; I would make a pumpkin pie for Thanksgiving from a real pumpkin. Needless to say, the rest is history. Everyone was impressed and, even better, it was really easy!

The puree can be used for the obvious pumpkin pie, but go ahead to use it in other pumpkin recipes too or make up your own. This recipe uses one pumpkin, but feel free to a cook few at one time. I always do!

Pumpkin Puree

makes approximately 1.5 cups

Ingredients

1 sugar pumpkin

Water

Directions

1. Preheat oven to 400°F.

2. Use a paring knife to stab slits in the pumpkin. This will allow steam to escape during the cooking process so you don't end up with an explosion.

3. Place pumpkin in a baking dish with about an inch of water on the bottom.

4. Roast for 1 hour and 15 minutes.

5. Remove pumpkins from oven and allow to cool.

6. Once cooled, use a knife to cut a hole around the pumpkin stem (like you would if you were carving). This should be easy as the flesh will be soft. Using a spoon, scoop the seeds out of the pumpkin. Then, peel away the skin, which should slough right off.

7. Cut pumpkin into chunks and place in blender. Puree until smooth.

8. Use puree immediately, refrigerate, or freeze for later use.

Senate Embraces Potatoes and You Should Too (with a recipe)

A few days ago, Registered Dietitian Ellie Krieger tweeted this question: Are you a potato basher or a masher? I, for one,

am definitely a masher. The humble potato has gotten a bad rap over the past few years from the advent of low carb diets and its status as the poster-child for what's wrong with our nation's eating habits, in the form of the french fry. However, spuds are full of nutrients including vitamin C, potassium, and fiber.The real problem with potatoes is the way we usually prepare them. In most cases, the peel is discarded (bye-bye nutrients) and the remainder is either covered in heavy add-ons like bacon, salt, cheese, sour cream, and butter or, even worse, deep fried to crispy perfection. Now I too can appreciate a good french fry, but I'd prefer to choose a healthier potato option and get my fix much more often.

Recently, there has been a lot of buzz concerning our nations school lunch program and how it may be contributing to the poor health status of many American children. The biggest point of contention? The main vegetable choice at many schools is a serving of french fries. In light of this, the Obama administration proposed that starchy vegetables (potatoes, corn, and peas for example) be limited to one cup per student per week at lunch and eliminated entirely from breakfast. However, the Senate, in an effort to prevent such a rule, has added an amendment to the Agriculture Department's spending bill for 2012. It states that  the department cannot set “any maximum limits on the serving of vegetables in school meal programs.” All I can say is, good for them! The proposed limit was based on good intentions. The goal was to increase the consumption of non-starchy vegetables, which are often few and far between in a typical school lunch, and eliminate reliance on unhealthy options, such as french fries. Now I agree whole-heartedly that a french fry should never count as a vegetable. However, we should be tackling the preparation of these foods, not the foods themselves. Potatoes are a cheap option for schools with limited budgets and, when prepared properly, they can be quite good for you. Also, any vegetable, starchy or otherwise, can be cooked in a vat of oil.  We should be embracing all produce for a healthy diet. Variety is the spice of life and the same is true when it comes to your veggies.

Rosemary Roasted Potatoes

serves 4-6

Ingredients

3 lbs potatoes, cut into 1-inch pieces (keep the skins please!)

3 tablespoons olive oil

2 tablespoons dried rosemary

3/4 - 1 teaspoon salt

pepper to taste

Directions

1. Preheat oven to 400 °F.

2. Toss all ingredients in a large bowl, taking care to make sure all potatoes are coated in oil.

3. Spread potatoes on a large baking sheet. Be sure not to overcrowd the pan, as the potatoes will steam rather than roast.

4. Cook for 30 minutes, or until potatoes are brown and crispy, stirring occassionally.

5. Serve as a side for breakfast, lunch or dinner.

So, are you a potato basher or a masher?

Homemade Sushi: It's Easier Than You Think!

Like many others, I'm a fan of sushi. This exotic fare can be a nutritional superstar if you choose brown rice over white,

load up on the veggies, and steer clear of the fried options. Also, the nori (seaweed sheets) used to make sushi is something that most of us westerners don't eat regularly and is full of nutrients including vitamins A and C, potassium, iodine, and iron. However, I never thought about trying to make it myself, until now. I'm always telling people to get in the kitchen and try something new, but I must admit, I was a little unsure about how this would turn out. Inspired by a post on 100 Days of Real Food (possibly my favorite food blog), I decided to move out of my comfort zone, get a little adventurous, and make my own.

Guess what? It was so easy! Not to mention lots of fun. My roommates were pretty impressed too. I think my technique could probably use a little improvement, but no matter how they look, your rolls are still gonna taste delicious! Plus, this is a much more economical way to get your sushi fix.

In my rolls, I used brown rice, cucumber, carrots, avocado, and shrimp. I also sprinkled some sesame seeds on the rice. I opted to have the rice on the outside of my rolls. I did try one with it on the inside, but I found that this made it a lot harder to roll up and keep closed because the rice took up extra space inside the roll. If you're using shrimp, another great tip is to straighten them out on skewers when you cook them to make them easier to cut into matchsticks. For dipping, you can use soy sauce or tamari. Tamari is similar to soy sauce, but is 100% soy while soy sauce is soy and wheat. This makes tamari a great option for people who are gluten free due to an intolerance or Celiac's disease. No matter which you choose, make sure to pick a low sodium version and organic if you can find it (soy is often a GMO crop).

For the instructions I used, click here.

Try it out and let me know how it goes! I'd love to hear about your successes as well as any problems or questions. Also, get creative! Don't let yourself get stuck in the mindset the traditional sushi offerings. Have a favorite dish? Try to see if you can recreate it in the form of a sushi roll.

Are you a sushi fan too? Have you ever tried to make it at home?

Autumn Harvest Slow-Cooker Oatmeal

Oatmeal is one of the healthiest breakfast options around due to it's whole grain status and fiber content. However, this nutrition superstar can quickly loose its sparkle when its loaded up with lots of sugar (even the brown variety) and tons of butter, or, even worse, processed to cook in a few minutes and flavored with chemicals. Delicious. Many people shy away from steel cut oats because of the long cooking time (30-40 minutes), but I have a solution to this problem that might surprise you: a slow-cooker. Suddenly, a dish that many consider to be a hassle becomes a set-it-and-forget-it convenience food that leaves your house smelling amazing when you wake up in the morning.

Autumn Harvest Slow-Cooker Oatmeal

makes 4-6 servings

Ingredients

1 cup steel cut oats

4 small cooking pears (or apples if you prefer), about 1.5 pounds, chopped

1 cup fresh cranberries

1/4 cup raisins

3, 1-inch pieces of cinnamon sticks

1/4 teaspoon ground nutmeg

1/8 teaspoon of ground ginger

1/8 teaspoon of ground cloves

4 cups water

Directions

1. Add all ingredients to slow-cooker and mix to distribute spices. The oats tend to sink while the cranberries float, but that's ok.

2. Cover and cook on low for 8-10 hours, depending on how thick you like your oatmeal. I usually do closer to the 10 hours.

3. Remove cinnamon sticks and serve straight from the slow cooker for an easy family breakfast. Add toppings if you like. Ground cinnamon, chopped pecans or walnuts, hulled pumpkin seeds, dried fruit, and a drizzle of honey or maple syrup are all great options. A little butter is ok too. Just choose organic butter from grass fed cows and don't overdo it. One small pat can go a long way.

4. Refrigerate leftovers to enjoy later. Since I'm cooking for one, these can last me a week. Oatmeal can gel a bit in the fridge so, when reheating, add a little warm water. This and a some mixing should return your oatmeal to the proper consistency.

What other healthy, whole foods do you shy away from because of the time commitment?

Choosing Safe Self-Care and Beauty Products

We all know how important it is to put healthy foods in our bodies, but sometimes we forget about all of the lotions and potions we're putting on our skin every day. Shampoo, conditioner, shaving cream, toothpaste, moisturizers, sun-screen, make-up and many other products play a huge role in our every day lives, so it is important to make sure you are getting the least toxic versions possible. However, when we stop and take a moment to think about all of the products that touch our skin day after day after day (especially for us gals) it can seem a little overwhelming to consider researching all of these products for safety and then having to find new, safer products to replace many of them. Let me introduce you to your new best friend, the Environmental Working Group's Skin Deep Cosmetics Database. Here's a startling fact: the vast majority of ingredients in cosmetics and personal-care products are not reviewed for safety by regulatory agencies. And while the ingredients these companies use may not kill you out right (that would be bad for business), many have toxic effects that can build up over time. You may hear people say that the chemicals used in these products are in such small doses that they have no impact on human health. However, this doesn't hold up if you consider two factors: (1) the large number of these products people use and (2)  the potential for toxin storage in our fat tissues. First of all, we aren't using just one or two of these products every once in a while. We're using several products every single say. I know I personally use around 15-25 different products from shower to out the door each day, including makeup. That's insane! Now let's consider where these toxins might go once they enter our bodies. Many toxins are stored in our fat cells and can build up over time. When you use something every day for years or even decades, the cumulative effect can be staggering.

Despite all this, you don't need to feel helpless when it comes to your self-care product. This is where the Skin Deep Cosmetics Database comes into play. All you do is enter a product,  brand, or ingredient into the search bar and find what you're looking for in the results. Each product and ingredient is given a score for safety on a scale of 1 to 10. Scores from 0-2 indicate a low hazard, 3-6 indicate a moderate hazard, and 7-10 indicate a high hazard. Also, for each product, you can get a breakdown of the score for each ingredient, what effects that ingredient is associated with, and how strong the evidence is to support that rating. This is especially helpful because an ingredient may have a low score, but have little research backing it, meaning new research could later prove that ingredient to be harmful. In addition, you can pick a product category and peruse the rankings starting at scores of 0 (least toxic) if you're looking for something new to replace your old stuff.

Another great option is to make your own. For example I use coconut oil as a makeup remover and facial moisturizer. It works wonders, is totally non-toxic, and doesn't irritate my sensitive skin.

This is all great information, but how can you apply it to your everyday life? Don't worry, it's not as scary as it my seem. My best advice is to replace products as your run out. Getting low on shampoo? Search your current product on the database and find out its score. If you're not happy with the results, look into where you can get something safer. Before you know it, you'll have cleaned up your whole beauty routine. Lastly, don't be psychotic. This isn't about being perfect. Any improvement is better than no improvement.

What are your favorite non-toxic beauty products? What product are you struggling to find a safe replacement for?

All About Trans-Fats

One of the biggest food buzz words in recent years is "trans-fat." You see in it on the news, in magazines, and claims of "Zero Grams Trans-Fat per Serving" plastered all over food packaging. But what exactly are trans fats? What is their purpose and where are they found? Read on to find out.

1. What Are They

Trans-fats are found sparingly in nature. What we're talking about here is made-made. Trans-fats are created when hydrogen is pumped into liquid oils to make them solid at room temperature. "Trans" refers to the position of these hydrogens in the fat molecule. This hydrogenation process results in a stable fat that doesn't spoil easily.

2. Why Are They Used

First off, trans fats don't go rancid as quickly as oils or even saturated fats. This is great in the world of processed foods where shelf life is important. In addition, hydrogenation of cheap oils like soybean and safflower is much more cost-effective than using oils and solid fats, such as butter. Lastly, many were under the impression that because trans-fats were unsaturated, they offered a solid fat solution without the saturated fats believed to be related to heart disease. For example, people were told to eat margarine rather than butter. Unfortunately, this was just plain wrong. We now know that trans-fats are one of the worst things you can eat and should be avoided at all costs.

3. Where Are They Found

Trans-fats are largely found in baked goods and crackers, but no processed food is safe. This is where label reading comes in. First off, look at the nutrition facts panel. Under the section for fats, look for the trans-fat subcategory. Obviously, you want this number to be zero. If there are any trans-fats listed here, put down the box and walk away. However, it's not always that simple. You see, if a food has less that 0.5 g of trans-fat per serving then it can be listed on the nutrition facts panel has having 0 grams. Most of us eat more than one serving of these foods and if you're eating several different foods with trans-fats it only adds up from there. To protect yourself from all trans-fats look for the words "hydrogenated" or "partially hydrogenated." If you see either of these, the product contain trans-fats and should be avoided.

Remember, one of the best ways to avoid trans-fats is to eat real, whole foods. When it comes to processed foods, limit them as much as possible and read your labels vigilantly. You should never buy anything without first turning the package over and learning the whole story.

GMOs Part 2: Where They Are and How to Choose Foods Without Them

After digesting (har-har) some of the information in my previous post, you may want to know more about where GMOs lurk in our food supply and how to avoid them. At this stage of the game, GMOs are not labeled, so you're going to have to play detective a little bit. However, once you know the tricks, choosing GMO free food will be second nature. Here are some tips to remember when you're strolling down the grocery store aisle.

1. Know the foods that are commonly GMO.

Topping the list are corn and soy which are predominantly GMO and used in just about every processed food you can find. High-fructose corn syrup anyone? Also, many of those odd food additives that you're just not sure what they are or can't even pronounce are made from GMO corn or soy too. Canola oil and sugar beets are common culprits as well.

In the produce section, Hawaiian papaya, corn on the cob, zucchini, and yellow summer squash may be GMO as well. Unless they are marked as organic or non-GMO, you simply can't tell.

2. Choose Organic.

As a part of organic certification, foods labeled as organic cannot intentionally contain GMO ingredients. While this doesn't protect you 100% due to issues such as cross-pollination with neighboring GMO crops, it's one of the best ways to protect yourself. Also, never forget that organic does not equal healthy or exempt you from digging a little deeper and reading the ingredients list. As I stated in a previous label reading post, a product labeled as organic must have at least 95% organic ingredients, so there still could still be a few less that ideal ingredients in the product. Plus, organic or not, any food that contains refined grains or excessive amounts of sugar is definitely not a health food in my book.

3. Look for the Non-GMO Project label.

Non-GMO Project is an independent, third-party organization who, according to their website, verifies that "a product has been produced according to rigorous best practices for GMO avoidance, including testing of risk ingredients." What this means, is that they can't verify that every product is 100% GMO free because they don't test end products. However, this label is the most rigorous standard and your best bet to finding food without GMOs. For more information on this label, click the picture to the right to link to their website.

4. Know your farmer. Know your food.

The best way to know what's in your food and where it comes from is to step out of the grocery store, head to your local farmer's market or roadside stand, and get to know the people who grow your food. Ask them about their philosophy and growing practices and find out what's important to them. Even better, visit their farm and get a first-hand look at how they do things. Not only will you be supporting farmers in your area, but you'll help to build a sense of community that is invaluable.

Final thought:

If avoiding GMOs is important to you, it's definitely possible. However, I still feel that labeling is essential. Whether you're for or against GMOs, every consumer has a right to know what is in the food they are purchasing. That information shouldn't be shrouded in a veil of mystery or hidden to prevent a dip in sales.

Are you concerned about GMOs and the risks they pose? Would you like to see labeling of these products?

GMOs Part 1: What They Are and Why We Should Avoid Them

One of the biggest food issues right now is the growth and consumption of genetically modified organisms, or GMOs. Many consumer groups are pushing for labeling of GMOs while others want to see them outlawed all together. On the other hand,

the companies that produce these products claim that GMOs are perfectly safe. With so much information swirling around and many questions left unanswered, you may be feeling confused about what these foods are and what their impact is on our lives and overall health. This is an issue I feel passionately about, so here's what I think you need to know about GMOs.

1. You're eating them right now.

In my conversations with people, the one thing I have found most disturbing is that many consumers think that the GMO debate is about introducing this technology into the food system. What they don't know is that these products are the basis for the majority of processed foods in the U.S. today. Corn and soy are two of the biggest players, and you're likely to find one, if not both, in nearly every processed food on the shelf. Just one more reason to ditch that pre-packaged garbage and choose whole foods instead.

2. They're not the same as plant breeding.

Many proponents of GMOs will argue that the resulting product is the same as that of the cross-breeding techniques that has been used for centuries to create plants with the most desirable characteristics. This, however, just isn't true. Cross-breeding apples involves crossing one type of apple with another. With genetic modification, the apple's DNA could be spliced with the DNA of a chicken. Crossing species in this fashion could produce consequences we can't even imagine. Trust me, no matter how good of a breeder you are, you're never going to cross a plant with an animal, period.

3. They promote excessive pesticide use.

The premise behind many genetically engineered foods is that they are pesticide and/or herbicide resistant. This way, the crops can be sprayed with these chemicals, killing any insects that may want to drop in for a snack or weeds competing for space and sunlight, without killing the crop itself. The result is over spraying. Prior to the widespread use of GMO crops, pest and weed management was much more targeted, but now they can spray all willy nilly without a care in the world. The only problem is that the pesticides land on and many times are absorbed into the food and then transferred to those who eat them. Also, the run off from these "farms" can wreak havoc as these toxic chemicals make their way to other areas, including our waterways. Sounds appetizing, huh? No, I didn't think so.

4. They can negatively impact the surrounding ecosystem.

One of the biggest problems with GMOs is that they can have detrimental and far reaching effects on the overall ecosystem. For example, using high levels of pesticides to kill a large population of a specific insect could shake the balance of life in that area, leading to the overgrowth of plants or other organisms the insect may prey upon and the loss of those organisms that may rely on that particular insect as a major food source. The ripple effect from this could be devastating to the surrounding environment. We simply don't know the impact that these crops could have.

If you're convinced that GMOs are something you don't want on your plate or in your body, check back for my next post GMOs Part 2: Where They Are and How to Choose Foods Without Them.

How to Eat Well at Any Event

This weekend, I attended the wedding of two of my friends and it got me thinking, events like these can be a challenge for those trying to lead a healthy lifestyle. The combination of an endless sea of delicious food and an atmosphere of overindulgence can send even the most health conscious heading back for another helping at the buffet or contemplating a second slice of cake. With that in mind, I've outlined a few simple strategies that you can use to enjoy your party, wedding, whatever without that "I should have worn bigger pants" feeling or  a regretful trip to the scale the next morning.

1. Don't show up hungry

Many people will restrict their eating or not eat at all before a big event in an effort to "save" calories for the night ahead. This plan backfires however, because, when you're ravenous, you end up over-eating in the end. Also, your brain actually makes the food you're eating taste better so you want to eat even more! Instead, eat really clean before your party with a good mix of produce, lean protein, healthy fats, and whole grains. This way, you'll only eat what you really love at the event and you can counteract any less than stellar choices you may make later on.

2. Drink up! (water, that is)

Keeping you water glass full can be a big help for a number of reasons. First off, many of us confuse our thirst and hunger cues. You may think you're hungry, but what you really need is a little hydration. Also, water helps to keep you full, so you'll naturally eat less food. Lastly, the food at your event may be saltier than what you would usually eat at home. You can combat that gross, bloated feeling by balancing the extra sodium with a little more water.

3. When it comes to hors d'oeuvres, eat one of everything

You shouldn't feel deprived when you go to any celebration, but you also don't want to eat freely, because all those little bites are easy to loose track of and can really add up. Instead, follow the rule of one: you can have one of each hors d'oeuvres you want. The first taste is always better than the tenth, so using this strategy allows you to eat what you love, without over-doing it. Then choose unlimited fruits and veggies and listen to your tummy. Don't stuff yourself.

4. Fill half your plate with vegetables, then eat them first

By loading up on veggies (no, mashed potatoes and french fries don't count) you'll fill up on low calorie fare that's chock full of vitamins, minerals, and phytonutrients. Then, you can enjoy the other options, and your belly full of vegetables will stop you from over-eating.

5. Move your body!

A great way to counteract party eating is to get some exercise. Before your event, try to get a workout in. Not only will you burn off some extra calories, but you'll feel great about yourself (there's no better accessory than confidence) and engaging in a healthy behavior may make it harder for you to shovel down more than your share of spinach-artichoke dip. You can also remain active at your event. Walk around and mingle, stand up, and shake your booty on the dance floor. It may not seem like much, but all of that extra moving really adds up and it's way better than sitting on your tush all night.