NNMC Whole Grains: Switch Your Flour

Using whole grain flours in your cooking isn't as difficult as many people think. I have found, in most cases, that you can simply substitute in the whole grain version with great results! When it comes to wheat flour, use regular whole wheat flour in heartier products like bread and biscuits. If you're making a more delicate food, like waffles, cookies, or a cake, opt for whole wheat pastry flour. It's made from a softer wheat variety, giving the flour a softer texture. Also, be sure to store your flour in the refrigerator or freezer to keep it from spoiling, because whole grain flours are not as shelf stable as refined flours.

In this recipe, I use spelt, an ancient strain of wheat. If you can't find it or want to make it with traditional whole wheat pastry flour I'm sure it would work just as well.

Apple Spice Spelt Pancakes

makes 8-10 pancakes

Ingredients

1 cup whole spelt flour

1 teaspoon aluminum-free baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/4 teaspoon ground clove

3/4 cup organic milk

1 large egg, beaten

1/2 tablespoon honey

1 apple, unpeeled and grated

Directions

1. In a large bowl, combine flour, baking powder, baking soda, salt, cinnamon, nutmeg, ginger, and clove. Mix with a whisk to distribute ingredients.

2. Create a well in the dry ingredients and add milk, egg, and honey. Whisk slowly, starting from center, until ingredients are mixed and there are no large lumps. Be careful not to over-mix.

3. Carefully fold grated apple into batter.

3. Oil a griddle or large frying pan and warm over medium heat. Once the pan is hot, add batter using a 1/4 cup measuring cup. Cook on one side until the tops are bubbly and the edges are dry. Then, flip and cook the other side until browned.

4. Serve with your favorite toppings like maple syrup, fresh fruit, or nuts*.

*If everyone you're serving can agree, feel free to add your favorite chopped nuts, such as walnuts or pecans, to the batter before cooking.

NNMC Increase Produce: Try Roasting

As I've mentioned before, one of my favorite, go-to methods for cooking any vegetable is roasting. It's simple and, once you know the basic recipe, the possibilities are endless. In general, you toss whatever vegetable(s) you've chosen with a little olive oil, salt, pepper, and any other spices or herbs you like. Then you spread them out in one layer on a baking sheet and roast in a 400 °F oven for 30-45 minutes, stirring occasionally. The cooking time will depend on the vegetable(s) you're using and how big or small you cut the pieces.

Roasted Butternut Squash and Broccoli

Ingredients

1.25 lbs butternut squash, 1-inch cubes

3/4 lb broccoli florets

2 tablespoons extra virgin olive oil

1/4 teaspoon salt

Pepper to taste

Directions

1.  Preheat over to 400 °F.

2. Toss squash and broccoli with olive oil, salt and pepper.

3. Spread mixture in a single layer on a baking sheet. Cook for 30 minutes, stirring occasionally.

NNMC Increase Produce: Stuff Your Omelet

Breakfast is one meal where most people don't get in a ton a veggies, if any at all. An easy way to remedy this is to make an omelet that is chock full of your favorites. You can put whatever you like in yours, but here is the recipe for my typical omelet.

Vegetable Stuffed Omelet

serves 1

Ingredients

2 teaspoons extra virgin olive oil

1/4 cup onion, diced

1/3  cup white button mushrooms (about 3), chopped

1.5 cup spinach, chopped

2 eggs, beaten

1 tablespoon grated parmigiano reggiano cheese

Pinch of salt

Pepper to taste

Salsa and/or hot sauce

1/4 avocado, chopped

Directions

1. Heat oil in a small pan on medium heat. Add onion to pan and cooked until soft and slightly browned, about 2 minutes.

2. Add mushrooms to pan and cook until soft, about 2 minutes. Then, add spinach to pan and whilt, about 2 minutes more. Spread vegetables to cover bottom on pan.

3. Mix cheese into eggs. Poor mixture into pan over vegetables. Cook until eggs begin to set up, then add salt and pepper. Once eggs are no longer runny, fold omelet or (if you're like me) flip to cook other side.

4. Plate omelet and cover with your favorite hot sauce and/or salsa. Top with chopped avocado and enjoy!

NNMC Toss the Junk: No Artificial Sweeteners

Many people turn to artificial sweeteners as a way to get healthier or lose weight, but I think this is a huge mistake. For one, it goes against my philosophy of eating whole foods as close to their natural state as possible and avoiding chemical, man-made ingredients, fillers, and add-ins. In addition, no matter what you think about the safety of artificial sweeteners, they send the wrong message about the way we should eat. What I mean by that is, when you turn to an artificial sweetener to "save calories" what you're really doing is continuing to operate within the same frame of mind as before, rather than changing it. You're perpetuating a diet that emphasizes sweet. What really needs to happen is to change your diet to contain less sugar and allow your taste buds to adjust. This does take some time (a couple weeks), but the result is a wholesome diet without being tied down by a sugar obsession. One area I used to be dependent on artificial sweeteners was my yogurt. I always bought the low-calorie, artificially sweetened brands. Giving them up was a struggle because I just didn't see how I could eat yogurt without them. However, once I really got serious and dedicated, I was able to make the switch and I haven't looked back since. Now, I buy bulk tubs of plain yogurt instead. It's much cheaper than individual containers and I can flavor it however I like. Frozen berries and other fruits are a great option, but when I want to make my yogurt my whole breakfast, I use the recipe below.

Apple-Granola Yogurt

Ingredients

1 cup organic plain yogurt

1 teaspoon cinnamon

1 apple, chopped

1/4 cup homemade granola or your favorite whole grain cereal

Directions

1. Measure yogurt and mix with cinnamon in bowl.

2. Mix in chopped apple.

3. Add homemade granola on top.

NNMC: Toss the Junk: Skip Soda

Quitting soda is one of the quickest ways to improve your diet and your health. First off, they are basically sugar-water with a few chemicals thrown in and have no redeeming qualities at all. Second, your body doesn't register liquid calories as well as food calories, so it's not going to fill you up the way an equivalent amount of food would. Third, they push out other healthful beverages in your diet like water and tea. To add insult to injury, they are most often sweetened with high-fructose corn syrup which is highly processed and made from GMO corn.  Also, while diet sodas may be calorie-free, they still are in no way healthy and, in my opinion, are just as dangerous as their full-calorie counterparts. Bottom line: the soda has got to go.

However, getting rid of soda is easier said than done. Many people find themselves gripped by these beverages, especially the caffeinated ones. At one time, I myself was hooked on Diet Coke. It's lack of calories was seductive and it kept me awake at a time in my life when I was getting far too little sleep. I know how it feels, but I want to tell you that you can do it. And, trust me, once you make it to the other side, you'll be so glad you did.

Here is a quick recipe for you that may help if you're trying to get off soda, but are craving something a little more interesting than water. The key is to make sure you get 100% cranberry juice, not cranberry juice cocktail. Pure cranberry juice is low in sugar and calories but just a little bit really packs a tart punch.

Guilt-Free Cranberry Drink

Ingredients

2 tablespoons 100% cranberry juice

8 oz water

Lemon slices

Directions

1. Mix cranberry juice and water in a glass.

2. Add lemon slices to taste.

NNMC Toss the Junk: Ditch Trans Fat

You've likely heard about the danger of trans fats on the news or seen products that proudly display "0 grams of trans fat per serving" on their packaging. But what are trans fats and how bad are they really? First, we need to start with a little chemistry. Fatty acids can either be saturated or unsaturated. These terms refer to the carbon-hydrogen bonds in the fatty acid chain. When a fatty acid is saturated, each carbon in the chain has the maximum number of bonds (4) while unsaturated means that there are less than 4 bonds, resulting in double bonds. So, saturated fats are holding all of the hydrogen they can and unsaturated fats are not. These differences impact the structure of the fat and, therefore, the way it is processed in the body. Trans fats occur when the hydrogens in an unsaturated fat are across from each other rather than next to each other. While this does occur naturally in minimal amounts, the man-made kinds are the ones that have been found to be harmful. In fact, research published in the New England Journal of Medicine has shown that a 2% increase in calories from trans fat increases your risk of heart disease by 23%!

Man-made trans fats are created though a process known as hydrogenation. Oils are pumped with hydrogen to create solid fats, resulting in the production of trans fat. This is beneficial to food companies because trans fats are much more stable than other fats. This means that a product can last on the shelf for a longer period of time, reducing waste and saving money. This is, however, at the detriment to our own health.

So how do we avoid these unhealthy fats? Obviously, if you're eating whole foods this shouldn't be much of an issue. However, packaged foods are a whole different story. This is due to labeling regulations that can really mess you up. If a product has less the 0.5 grams of trans fat per serving, it can be listed on the label as having 0 grams of trans fat. So, if you eat 2 or 3 servings of one of these foods or eat several different foods throughout the day that fall into this category, you could be getting a significant amount of trans fat in your diet. Scary right? The way to avoid this is reading the ingredients list. This is where the true identity of a product always comes through. If you see the words "hydrogenated" or "partially hydrogenated" this is your sign that trans fats are present and you need to just step away.

Whipped topping that is "cool" and comes in a tub (you know what I'm talking about) is one product that contains trans fat. This is most frustrating because it is often marketed as healthy choice due to it's low calorie content. This is a perfect example of where is is important to remember that calories aren't everything when it comes to health and ingredient reading is important. Instead of using this product, I recommend making your own homemade whipped cream. Yes, it is high in calories, but if you use it as an occasional treat and don't go overboard, you should be fine. Plus, it will fill you up pretty quick due to the high fat content.

Homemade Whipped Cream

Ingredients

1 cup organic heavy whipping cream

3 tablespoons powdered sugar

1 teaspoon vanilla extract

Directions

1. Add cold whipping cream to a bowl.

2. Whip cream with electric beaters (or by hand if you want a workout!) until it starts to thicken.

3. Add sugar and vanilla extract and beat until stiff peaks form.

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!

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?

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?

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?

Want to Make Vegetables Delectable? Try Roasting!

I must admit, I'm a veggie lover. My mom even says that, as a child, while everyone else at a birthday party headed for the cake, I would make a beeline for the vegetable tray. As I grew, I began to realize that not everyone had the same adoration for  broccoli florets and celery sticks as I did. However, there is one preparation method that can make veggies a little easier to eat, even delicious, for those who don't share my passion for produce: roasting.

Just about any vegetable can be roasted with mouth-watering results. Bell peppers, onions, cherry tomatoes, summer squash, winter squash, potatoes, brussels sprouts, and beets are just a few of the many possibilities. No matter what vegetable or mix of vegetables you choose, the result will be sweet, caramelized gems. To roast vegetables, you simply cut up whatever veggies you're using and toss them with olive oil, salt, pepper, and any other herbs or spices you might like. You can even add a little fresh squeezed lemon juice. Lay them out on a baking sheet in a single layer and pop them in the oven. Softer vegetables will cook more quickly while harder ones will take a little longer. For best results, make sure not to over-crowd the baking sheet. If the vegetables are not in a single layer, they will steam rather than roast. Steaming means not a ton of flavor and that's exactly what we don't want. Whether a planned dish or a way to use up leftover produce in the fridge, roasting will take your vegetables to another level and may even make a vegetable lover out of you.

Roasted Vegetable Medley with Brown Rice

Serves 4

Ingredients

2-3 lbs of mixed of vegetables for roasting such a zucchini, cherry tomatoes, onions, green bell peppers, eggplant, and potatoes, cut into 2-inch pieces

1-2 tablespoons of olive oil or enough to lightly coat veggies

1/2 teaspoon of salt

Pepper to taste

2/3-1 cup cooked brown rice

Meat/protein of your choice

Any condiments or sauces you like (soy sauce, hot sauce, etc.)

Directions

1. Preheat oven to 400°F.

2. Toss vegetables with olive oil, salt, and pepper. Add any other herbs or spices you might like at this point as well.

3. Spread vegetables in a single layer on a baking sheet. Don't hesitate to use more than one sheet if necessary. Cook vegetables in oven for 30-45 minutes, stirring occasionally.

4. Serve vegetables with rice and your meat or protein of choice. Salmon, chicken, beef, pork, shrimp, and beans are all great options. Sometimes, I just have the veggies and rice by themselves.

Feel free to change up the grain as well. Wheat berries, bulgur, quinoa, or even whole grain pasta would work beautifully. Think of this as a general outline and be creative or just use what you have on hand. There are no rules here. Happy roasting!

The Rundown on Yogurt and a Recipe!

Yogurt could definitely be called one my diet staples (I usually eat it once or even twice a day). Why the obsession? It's delicious and easy to serve up in bowl for breakfast or throw in my lunch box for snack. However, there are benefits to eating yogurt other than its taste and convenience.

Probably the most touted component of yogurt is its calcium, which is important in maintaining healthy bones and teeth. A second highlight  is it's protein content which can help keep you feeling fuller longer and aid in post-workout recovery. Yogurt is also full of probiotics (check the label for live active cultures such as L. acidophilus, among others) which help to promote the healthy bacteria that reside in our gut and play an important role in the digestion of foods well as the production of vitamin K.

With all of those benefits, you may be thinking that you'd like to add more yogurt to your diet, but it is important to remember that not all yogurts are created equal. When choosing your yogurt there are a few things that you want to avoid.

1. Artificial sweeteners

Aspartame (Equal), saccharin (Sweet 'N Low), and sucralose (Splenda) are all common artificial sweeteners and, in my opinion and the opinion of many others, should be avoided. They fall into a class called "non-nutritive sweeteners," meaning they provide no nutrition. You don't want to spend your money on "food" that isn't really food to begin with.

2. Artifical Dyes

The artificial coloring in foods is believed by many to contribute to ADD/ADHD in children and could have other harmful effects we don't even know about. Even if you think it's just a bunch of hype, the point is that they are totally unnecessary. Fresh fruit is a much healthier and tastier way to color your yogurt.

3. Artificial flavors

If you love the taste of flavored yogurt, buy products that are flavored naturally (always read the ingredients) or, even better, flavor it yourself! Then you have total control over what you're eating. If you're eating strawberry yogurt, doesn't it make sense that it would be flavored with strawberries?

In addition to all this, I recommend that you choose organic yogurt, and dairy products in general, whenever possible. Non-organic dairy cows are pumped with hormones to drastically and artificially increase milk production and then given large doses of antibiotics to fight bacterial infections that may result from being over milked. Both hormones and antibiotics can then be found in the dairy products that these cows produce. A dose of antibiotics in your probiotic yogurt sounds pretty counter intuitive to me.

I love to buy plain yogurt in 32 ounce containers and then flavor it myself. It's much cheaper this way and also healthier as I can control the quality of the ingredients I add. Below is my recipe for my favorite way to eat yogurt. It's OK if you lick the bowl, I do it all the time. Enjoy!

Cinnamon Yogurt

Ingredients

3/4-1 cup plain regular or Greek-style yogurt

1 teaspoon ground cinnamon (I like a LOT of cinnamon so you may want to start with less and then add to taste)

1 teaspoon of honey or maple syrup (optional, I like mine without it)

Directions

1. Mix all ingredients together in a small bowl with a spoon.

2. Eat! I like to add berries or cherries to flavor my yogurt or chop fresh apples and add those to the mix for breakfast. For snack I use it as a fruit dip for pears, grapefruit, and peaches (Greek yogurt is better for dip because it is thicker, but plain works too). Get creative and have fun!

Get the Most Out of Your Food Dollars: Make Stock!

*Update: While this is still a fine method for making stock, I've discovered a new method that I prefer: the slow cooker. It's much easier and practically foolproof.  If you have a slow cooker, click here for more info on that version One of the biggest complaints about eating healthy, whole foods is the cost. And while fresh produce and organic meats can be expensive, you can make your money stretch a little farther by making stock from food scraps. Now, that might not sound too appealing, but, calm down, I'm not talking about boiling down the leftovers on your plate. I'm talking about using those odds and ends that we pay for but throw in the trash or compost every day such as carrot and celery ends, mushroom stems, the woody pieces of asparagus, fennel fronds, onions peels, and the leftover carcass from a whole chicken. These little bits are full of flavor and nutrition and can be used to make a great vegetable or chicken stock that can be frozen and then thawed to use in recipes or in place of water to cook brown rice, couscous, and quinoa. It's as simple as keeping a bag in the freezer to store all of those little veggie pieces and, when it's full, simmering the contents in a big pot of water. The recipe below is a good jumping off point, but feel free to make adjustments depending on what you have on hand or what's in your bag of frozen veggies. This is not an exact science so use what you like and have fun with it! Not only will you be getting the most out of the dollars you do spend, you won't have to waste money on all of those boxed stocks at the store (which are often times loaded with sodium) and you can control the quality of the ingredients. One guideline is not to use cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, etc.) as they can make things a bit stinky and dominate the flavor of the stock.

Basic Vegetable Stock (*see Chicken Stock variation below)

adapted from The Master Your Metabolism Cookbook

Ingredients

1 large onion, quartered (keep the peel to add color)

1 garlic clove, peeled and chopped (feel free to use more if you're a garlic fan!)

2 large carrots, cut  into 2-inch pieces

2 celery stalks, cut into 2-inch pieces

8 ounces muchrooms, chopped

Handful of parseley sprigs

4-6 fresh thyme sprigs

1 bay leaf, fresh or dried

Directions

1. Place all ingredients in a large stock pot (I use a fryer insert for my veggies to make removal easier). Add water to cover vegetables, partially cover with lid, and bring to a boil. Reduce heat and simmer gently for 1 hour. Skim off any foam that may rise to the surface, periodically.

2. Strain vegetables from stock, cool, and store in the fridge for up to 3 days or freeze for up to 6 months.

* To make Chicken Stock, simply add the carcass of a whole chicken to the pot and increase simmer time to 4 or more hours.

Salmon Panzanella with Grilled Corn on the Cob

Some people look forward to summer for the sunshine and days by the pool. Me, I'm all about the produce! There is nothing better than chopping up a red, juicy tomato and throwing it into a salad after so many fall, winter, and spring months without one. Heck, I love them so much, I could eat one all by itself. This dinner highlights tomatoes and cucumber, two of those veggies that just scream summer, along with corn on the cob, and another summer favorite, grilling!

Salmon Panzanella with Grilled Corn on the Cob

adapted from EatingWell.com

Serves 4

Ingredients

4 ears of corn, with husks

8 Kalamata olives, pitted and chopped

3 tablespoons red-wine vinegar

1 tablespoon capers, rinsed and chopped

1/4 teaspoon black pepper, divided

3 tablespoons extra-virgin olive oil

2 thick slices 100% whole wheat bread

2 large tomatoes, cut into 1-inch pieces

1 medium cucumber, seeded and cut into 1-inch pieces

1/4 cup thinly sliced or chopped red onion

1/4 cup thinly sliced fresh basil

1 pound wild Alaskan Sockeye Salmon, skinned and divided into 4 portions

1/2 teaspoon salt

Directions

1. Discard outer husks on corn and peel back inner layers to reveal silk. Remove silk and fold inner husks back around corn to protect it on the grill.

2. Fill large pot with water and soak corn, stalk end up, for 10-30 minutes (this will allow corn to steam inside husks and remain moist on the grill).

3. Meanwhile, whisk olives, vinegar, capers, and 1/8 teaspoon pepper in large bowl. Slowly whisk in oil until combined. Add tomatoes, cucumber, onion, and basil and toss to distribute dressing.

4. Preheat grill.

5. Remove corn from water and shake to remove excess. Grill corn, turning occasionally, for about 15 minutes, or until tender.

6. Season salmon with 1/2 teaspoon of salt and remaining 1/8 teaspoon of pepper. Brush both sides of salmon with olive oil. Grill salmon for 4 to 5 minutes on each side or until it flakes with a fork.

7. Grill bread slices for 2-3 minutes on each side, or until grill marks are visible and bread is toasted.

8. Slice bread into 1-inch pieces and add to vegetable mixture at the last moment to retain crispness (when storing leftovers, remove these "croutons" as they will get soggy).

9. Divide salad into 4 portions and top with salmon. Serve corn on the side. I don't use butter because it's so deliciously sweet it simply doesn't need it!