Chillin' and Grillin'

It's the middle of June, which normally is the time of year for grilling.  But with the weather we've been having, it's become a challenge to fire up the grill between raindrops.  I was in luck this weekend when some friends managed to squeeze in a cookout just as the clouds broke.

While there isn't much local produce ready, we did enjoy some cute baby zucchini, radishes, orange bell pepper, red onion, oyster mushrooms, and bok choy marinated in teriyaki sauce.  This made for a tangy  sweet and spicy combo perfect with a little bit of charring.  I think my favorite was the bok choy with its green ends all crispy and sweet as a contrast to the slight bitterness of the stalk.  Plus, it made for a lovely presentation.

Because there was a slight chill to the evening air, I brought along some lemon lentil and jasmine rice soup to warm us up.  All in all, a perfect pre-summer dinner out on the deck.

Curbing Childhood Obesity

Want your kids to eat healthier?  Give them a little nudge.  That's the advice of behavioral researchers of several studies recently reported on in the Washington Post article, "Small changes steer kids toward smarter school lunch choices."

Brian Wansink of Cornell's Food and Brand Lab conducted a little experiment at elementary school cafeterias and found food placement and presentation made all the difference.

"In the school cafeterias Wansink surveyed, whole fruits were displayed in steel bins in dimly lighted areas of the lunch line. Wansink went to discount store T.J. Maxx and bought a cheap wire fruit rack. He found an extra desk lamp, which he used to shine on the fruit. "Sales of fruit in one school went up 54 percent. Not in a semester: by the end of the second week," Wansink said. "It would have gone up faster, but they kept running out of fruit." 

The takeaway here is that these simple changes can also be easily incorporated at home.  Moms and dads, make sure you display fresh fruit in a pretty bowl, center stage on a well-lit countertop, and leave the cookies in a dark corner!  Verbal prompts also have been found to be effective when it comes to influencing children's eating habits.

In 2007, Marlene Schwartz, the deputy director of the Rudd Center for Food Policy & Obesity at Yale University, created a study in which cafeteria workers at one school asked each student whether they would like to add fruit or fruit juice to their lunch. Ninety percent of students took the fruit or juice, and 70 percent consumed it. In the school with no verbal prompting, 60 percent of students took fruit or juice, and 40 percent consumed it."  

Yes, no matter how may times you have to do it, keep offering fruits as snacks.  Chances are a hungry kid will say "yes" to that apple or orange more often than if you don't make the suggestion.  To find out more creative ways schools, teachers, and parents can help get kids to eat more fruits and veggies, keep reading the article here.

Red Lentil and Basmati Risotto with Carrots and Peas in a Carrot Butter Sauce

One of my clients requests low-fat vegan meals with no added oil. My challenge today was to make a risotto that was creamy and rich without using olive oil or soy margarine. I decided to do a twist on traditional risotto made with pearly and plump arborio rice by using the less starchy and more aromatic basmati rice.

Basmati is a staple of Indian cuisine and usually finds its home in a dish such as biryani, which is sort of like a pilaf. I wanted the creaminess, but I also wanted some spice, so to achieve that perfect combination I cooked the rice with some lovely little red lentils, onion, garlic, curry powder, sea salt and an extra cup of water.

After about twenty or so minutes of cooking, the lentils had broken down and the rice was soft. I slowly stirred in more water to achieve the consistency of risotto and added some fresh basil leaves for a little more flavor. To accompany the risotto, I made a "carrot and peas" side dish with baby carrots, whole snap pea pods and carrot "butter" sauce made with pureed carrots, miso and water that was thickened with corn starch. The sauce was just the right thickness, clinging to the carrots and peas without sticking, and glistening without being greasey. I must say: Success!

Minted Snap Pea and Asparagus Bisque

At the Vernal Equinox Party this past weekend, I made a seasonal favorite of mine, Minted Snap Pea and Asparagus Bisque. It's one of those harbingers of spring, and the most electrifying green you can imagine seeing in a bowl.

I think I originally got the idea after watching Giada De Laurentiis' Everyday Italian show on the Food Network. She made it with prosciutto and heavy cream (of course... she's Italian), which made me wonder if it would work with miso and soy milk instead. I think it does.

So my lighter and more animal-friendly version sticks to the original main ingredients of plump fresh snap peas, young tender asparagus and leeks, all seasonal veggies that are perfect for transitioning from winter to spring.

Minted Snap Pea and Asparagus Bisque (serves 2-4)
approx. 2 cups snap peas (yes – the plump, sweet snap peas and not the thin snow peas)
approx. 2 cups asparagus, diced
2 cups soy milk and/or rice milk
1 Tbl mellow white miso
1-2 cups water
1 leek, cut thinly and rinsed thoroughly
1-2 cloves garlic
vegetarian bouillon
olive oil
sea salt
fresh mint

I don’t have exact measurements since I made a HUGE amount, but I’d estimate 1 big bunch of asparagus and an equal amount of snap peas. Blanch peas in boiling water for about 2 minutes, then rinse in cold water. Blanch asparagus for about 1 minute, then rinse in cold water. Set both aside. In a large pot, sauté leek and garlic in olive oil until soft. Stir in about 2 cups rice or soy milk, miso and a little low sodium vegetarian bouillon (Vegebase is good). Let cool slightly, then gradually pour milk mixture along with snap peas and asparagus into a blender. Puree in a high-speed blender for several minutes until smooth. You may need to do this in several batches. Pour mixture back into pot and skim foam off the top. Chop a big bunch of fresh mint and stir into the soup, then heat for about 10 minutes before serving.

March Menu

It's been cold and winterlike again (I suppose that's normal for March), so I've been cooking comfort food for my clients this week. On Monday I made a creamy root vegetable au gratin with potatoes, turnips and sweet potatoes that I needed to reprise at home for myself it was so good (though not terribly photogenic). I ate it alongside some leftover ratatouille which, though not necessarily a recommended accompaniment, the two were a perfect pair of mushy goodness.

Yesterday I made Lentils with Oven Baked Butternut Squash (I'm glad there's still some around) and String Beans Amandine. The color contrasts, flavors and textures worked nicely together. A little bit savory, a little bit sweet. Lentils are very filling.

To continue with the legume theme, I made an Italian Style White Beans and Tomatoes with Fresh Basil, Escarole with Garlic and Pine Nuts and Quinoa. I've made this before with creamy polenta and am thinking that would've been a better combination, though it still looked pretty.

My favorite meal was the Garbanzo Puree and Quinoa Pesto Stuffed Portobello Steak with Wilted Baby Spinach and Red Pepper Dice. The flavor combination was incredible, especially if you love being infused with garlic. I do.

Raw Rican Vegan

I recently had the pleasure of giving a raw food lesson to two lovely women who are beginning their raw journey. Both are happy to report that they've lost over 15 lbs. since the start of the New Year, and are enjoying an amazing increase energy (despite the frigid temps and stormy weather!). Bravo!

We made a "Sea"sar Salad with Romaine Lettuce, Pear, Avocado and Tahini Dulse Dressing, Zucchini "Spaghetti" with Cashew "Cheese" Sauce and Red Pepper Marinara, and an Apple Pear Crumble for dessert. By all reports, it was delicious!

You can read about their raw journey at Rawformation.

Holiday Survival Guide for Vegans

I must admit, I have mixed feelings when it comes to holidays. While it's great to get together with family and friends we don't often see, it can be difficult to be seated at a table overflowing with pot roast, sliced ham and meatballs. I often find that this can add to the typical stresses of shopping, wrapping presents, gift giving and driving around from party to party.

To keep upbeat this holiday season, I've prepared a few simple party tips for vegans. Let's call it the "Holiday Survival Guide for Vegans." Whether it's your party or someone else's, the most important thing is to think like a Boy Scout and always be prepared. Oh yeah, and try to have fun, too.

1. Plan ahead. You might want to call the host or hostess to let them know ahead what you can and can't eat. Ask if there's a special dish you can bring to share with others. This will help make it easier on your host/hostess and also ensure there's at least one thing you can eat.

2. Eat ahead. If you don't know what will be on the menu, eat a full meal ahead of time so you won't wither away at the dinner table.

3. Grab a snack. I always pack a snack in my pocketbook just in case hunger pangs strike before, during or after the party. Fresh fruits like oranges and apples, dried fruits and nuts travel particularly well. Larabar makes a great raw snack that keeps well, too.

4. Drink plenty of water. Hold onto a glass of water throughout the evening and take a few sips here and there to help hydrate and prevent headaches. This will also make you feel less hungry if you haven't found much to graze on.

5. Breathe deeply. Think of the delicious meal you're about to enjoy or the one you've already eaten at home as you inhale and exhale deeply. Visualize a pleasant dining experience of good conversation, a bounty of food and peaceful contentment.

6. Take small bites. If you're lucky enough to be gathered at a table which includes an array of veggies among the offerings, don't hesitate to take a second serving. Then make it last as long as you can.

7. Compliment your host/hostess. Enjoy what you can, and let the chef know how much you appreciate that they included some yummy foods you can eat.

If you'll be hosting your own holiday party this year, BRAVO! Make it a healthy and compassionate one for all to enjoy. For tips on creating the perfect vegan table, please read the article in Veg Family's Magazine for Vegan Family Living.

Happy holidays!

Food is elementary

For the past two days I've had the priviledge to attend a food educator training session for the "Food is Elementary" curriculum developed by Dr. Antonia Demas of the Food Studies Institute. Words can't express how impressed I am with this organization and the amazing work Dr. Demas does. Her program teaches children of all ages about healthy food and nutrition through hands-on multi-cultural lessons that engage all of the senses. And it's real nutrition, too, about vegetables, fruits, whole grains and beans (not the typical USDA Food Pyramid nutrition stuff that encourages the consumption of meat and dairy).

The training session was geared specifically for teachers who have volunteered to become part of a pilot program to incorporate these lessons into their regular curriculum. I commend all of them for their incredible enthusiasm, creativity and commitment, as it was a pleasure to share this learning experience with everyone.

Even though I consider myself to be relatively well-versed in vitamins and nutrients, there was still plenty to learn, particularly in the methodology department. Most important, I liked the "No YUCK" rule. Antonia explained that students should be introduced to these new foods gradually, in a safe environment, encouraged - but not forced - to try them. First with smelling and touching, then with taste. It's ok if somebody doesn't like what they eat, as long as they politely indicate this... maybe with a "this is different" or "I've never tasted something like that before" comment. This encourages a sense of freedom and independence so that children learn to appreciate the food on their own. No more cajoling or demanding "Eat it! It's GOOD for you!!"

For most of the teachers, this food was new, too. We created and sampled staple dishes from a variety of ethnic traditions, including Egyptian, Italian, Soul Food and Native American. Who knew okra could taste so divine?! Our group was assigned the task of walking like Egyptians, and we created this lovely Bulgar Wheat Pyramid Pilaf with Dried Apricots, Pistachios and Pomegranate Seeds.

Our main meal consisted of a Barley Salad with Leeks, Artichoke Hearts and Fresh Dill. It couldn't be any easier: simply soak your barley in water, rinse, then put in a pot with water and bring to a boil. Cover it and let simmer for 10-15 minutes. Dump it into a collander to drain off any extra liquid. Then return the pot to the burner and sautee leeks and artichoke hearts in olive oil for a couple of minutes. Add the barley, some frozen peas, fresh chopped dill and a little salt and you're done. Delish!

We also read the lesson plan on the Egyptian culture, learning that the slaves who built the great pyramids ate a diet consisting solely of bread, onions and beer. How's that for the perfect fuel?!

Preventing Childhood Obesity: Go Vegan!

Connecticut's Department of Public Health and Commission on Children in collaboration with the Childhood Obesity Council recently held a conference at the Legislative Office Building to address the growing concern over childhood obesity. According to DPH Commissioner Dr. J. Robert Gavin, the rates of childhood obesity in our state as well as the nation are staggering. "The number of children aged 6 to 11 in our society that public health defines as 'obese,' has more than doubled in the past 20 years. The rate among adolescents aged 12 to 19 has more than tripled."

Children who are obese are at greater risk of heart disease, diabetes, cancer, osteoporosis and other degenerative diseases and are more likely than children of normal weight to become obese as adults. It's frightening to think what long-term effect poor diet and lack of exercise can have on our next generation.

Fortunately, there are many progressive minds working together to proactively address this issue. Educators are turning this crisis into an opportunity by offering newly designed food and fitness programs to elementary school students throughout the state and teaching our young children about the benefits of a plant-based diet. YAY Fruits and Veggies!!

To learn more about the initiatives underway, visit the Connecticut Commission on Childhood Obesity and Yale's Rudd Center for Food Policy.

It's the Bees, Honey

“We’re very close to the breaking point of what’s enough and what’s not enough. Honey bees are not healthy.” - Jerry Hayes, President, Apiary Inspectors of America

"Western honey bees, or European honey bees (Apis mellifera), are still weak, unhealthy and continue to disappear in massive numbers since Colony Collapse Disorder (CCD) was identified in the fall of 2006. At least one-third of all the commercial honey bee colonies in the United States and United Kingdom have collapsed as of 2008. There might not be enough pollinators for the 2009 season, forcing food growers to seek out other pollinators in Australia, Argentina and perhaps even the Africanized bees based in Mexico that have spread north into the southern United States."

- Linda Moulton Howe (2008)

If you're not worried yet, you should be. Bees make honey. But they need flowers to do so. When the flowers are treated with pesticides, the bees don't die immediately, but their memory is disrupted. That means they can't find their way back to their hives, or to the flowers, and ultimately, they die. Which means flowers don't get pollinated, and fruits and vegetables don't get produced.

Maybe you've noticed this phenomenon in your garden. Everyone I know who had a garden this summer complained about low tomato yields and withered cucumberless cucumber vines. There was plenty of clement weather, lots of hot sun and optimal rain. Something is missing from this picture: the bees.

Read about the plight of honeybees and your future here.