I recently met Leah Berger, the manager and director of the Madeira Farmer’s Market. Leah and I share a passion for home grown, delicious food and cooking. I was so flattered when she invited me to have a community booth at the Thursday market. I will be there this Thursday, 9-15 from 3:30-7:00 PM. The market is located at the Madeira Silverwood Presbyterian Church at 8000 Miami Ave. Madeira. Come out and say hello and taste my quinoa, beet and kale salad with beets from farmer RB2. Thank you!
I’m sure everyone has tried some version of this delicious slaw at a block party or potluck. Every time I have it, I think, “I have got to get that recipe!”. So one day, I decided to just wing it. This recipe is not only pretty to look at it (remember, you eat with your eyes first), it’s also really nutritious. Broccoli slaw is made from the woody stalks of broccoli, which are often discarded in favor of broccoli flowerets. But don’t toss them out! They’re an excellent source of vitamin C, folate, potassium and sulforaphane- a powerful phytochemical that helps prevent cancer. Red cabbage and shredded carrots add additional color and nutrients such as vitamin K and beta-carotene.
I typically keep minced ginger, garlic and sesame seed oil on hand, so I all really needed was the broccoli slaw, cilantro and almonds. This slaw can be made ahead of time or could also be used in a stir fry. If used in stir fry, add the sesame seed oil and cilantro last for flavor. Sesame seed oil has a very low smoke point and should not be used for frying. It will have a rancid, off-taste when heated.
2 cups (1 container) broccoli slaw
Juice from 1 lemon (~2 Tbsp)
1 tsp. sesame seed oil
¼ cup canola oil
1 tsp. low sodium soy sauce
1 tsp. minced ginger paste
1 clove garlic, minced
½ cup chopped cilantro
½ cup slivered almonds
Place the broccoli slaw and slivered almonds in a medium sized bowl.
In another bowl, whisk together lemon juice, sesame seed oil, canola oil, garlic, soy sauce and ginger paste.
Add the dressing to the broccoli slaw and mix. Add the chopped cilantro at the end, save a few leaves for the top for garnish.
Makes 6 servings: Nutrition information per serving: 144 calories, 13.9 grams fat, 2.6 grams protein, 3.8 grams carbohydrate, 1.8 grams fiber, 0 mg cholesterol, 40 mg sodium.
Truth be told, I have 3 dietary ‘vices’. They are the 3 C’s- coffee, cheese and chocolate and I must consume at least a little of each on a daily basis for my happiness. I really don’t feel too guilty about enjoying these, to be perfectly honest. Coffee has numerous good studies that indicate it is beneficial in reducing Parkinson’s disease, liver disease and depression. Not to mention, I use coffee as a vehicle for milk, which I don’t drink often. As for cheese, I choose light cheese when I can, typically in the form of a mozzarella cheese stick that I grab with an apple or pear when running out the door. But if you’ve got a good bleu cheese, I will indulge a bit. And chocolate- well, do I need to explain?
I have always loved homemade cookies, dating back to when I grew up. My mom treated us about twice a month to a batch and I can still remember the perfectly soft, chewy texture. When I make cookies now, I tweak the recipe just a tad, which reduces the butter content by 25% and use a wee amount of whole wheat fiber which produces a richer texture. Trust me, you’d never notice these slight changes! This is not health food. It is soul food.
Preheat oven to 375 degrees
1 1/2 sticks butter, softened (accept no substitutes)
3/4 cup brown sugar
3/4 cup white sugar
1 tsp. baking soda
1 tsp. vanilla
1 tsp. salt
1 3/4 cups all purpose flour
1/2 cup whole wheat flour
1 (12 oz) bag semi-sweet mini chips
1/2 cup almond slivers
In a large mixing bowl, place butter, brown sugar and white sugar together and cream on high speed for ~2 minutes.
Add 2 eggs and beat the mixture together.
Add the baking soda, salt and vanilla and continue to blend.
Add the all purpose and whole wheat flour into the butter/sugar blend until flour is absorbed.
Add the chocolate chips and almonds to the batter.
Drop one tsp. of batter on a cookie sheet until the sheet is filled with ~12 cookies.
Makes 36 cookies. Nutrition information per cookie: 144 calories, 7.1 grams fat, 1.8 grams protein, 19 carbohydrate, .7 grams fiber, 19 mg cholesterol, 164 mg sodium
I often get requests to help people plan meals, which is something most people dread. The difficult part for most is making a list of recipes and finding the time to get to the grocery store. For me, the tricky part is finding or developing recipes that most people would enjoy eating. We all come from various socioeconomic and cultural backgrounds. What tastes good to me, may be repulsive to you! Ideally, you should look forward to eating, not dread it. Here are a few basics with meal planning.
1. Eat food you like. If you need more potassium in your diet, but hate bananas, don’t eat them! There are enough other choices to include that you will enjoy eating. Most dark orange fruit (peaches, melon, citrus fruit) and dark green/leafy vegetables (broccoli, kale, spinach) provide ample potassium.
2. Think about your lifestyle and cooking habits. Are you an adventurous chef or do you just need some quick meals to get you through the week. Don’t put more pressure on yourself to be gourmet if you aren’t.
3. Keep some basics on hand like eggs, beans, olive or canola oil, brown rice, quinoa, chicken breasts, whole wheat tortillas, multi-grain pasta, lentils, frozen fish, canned tomatoes, frozen vegetables, onions, potatoes, shredded cheese and whole grain bread. You’d be surprised what you can make with a few staple ingredients.
4. Explore new ways to season food using ginger paste, minced garlic, cumin, oregano, turmeric, lemon grass, pesto, chili garlic paste, low sodium soy sauce, cinnamon and other spices. Simple spices can completely change the taste of boring vegetables.
5. Use your leftovers. I like to bake a whole chicken on Sunday, then use the leftovers in tacos, pasta or quinoa with veggies, chicken salad or other dishes. This reduces food waste, but keeps the recipes interesting.
In honor of Mother’s Day (and Womans-Health-Info.com), take some time to put yourself first. Many of us wear multiple hats- wife, mom, co-worker, manager, sister, friend, daughter. We’re pulled in way too many directions and it can take its toll on our health. Below are a few reminders to s l o w down and just BE:
1. Make time for a real meal. Admit it- many of your “meals” are in the car, at your desk or off your kids’ plate. Take a minute to think about where your food came from. Chew it. Taste it. Enjoy it!
2. Go to bed! As women, we’re always tempted to do “just one more thing” before hitting the hay. Lack of sleep (<7 hours) not only wrecks your skin, but can also raise cortisol (a stress hormone that's linked with diabetes, obesity and heart disease). Poor sleep can also impact fertility.
3. Drink more water. You hear it all the time, but still wake up dehydrated or feel fatigued in the afternoon. Buy yourself a water bottle or “sippy cup” with a straw. This may make it easier to consume more water. Aim for 8 cups (2 liters) per day.
4. Limit caffeine. While I love a good cup (or two) of Joe in the morning, sipping on coffee, energy drinks or diet soda all day may lead to dehydration and insomnia. Switch to decaf after 2:00 and try seltzer water if you like carbonated beverages.
5. Make peace with your body. Quit comparing yourself to friends and neighbors. We’ve all got beautiful traits to celebrate- strong arms, supple skin, expressive eyes, baby-baring hips! Stop the negative self-talk and say something positive about yourself EVERY DAY. You may be surprised at how good it makes you feel.
In an effort to celebrate heart health month and Valentine’s Day, while juggling the necessity of a few vegetarian meals for lent (Fridays only, we’re not overly strict here), I came up with this simple recipe that I dub “pizza soup”. It’s a combo platter of spinach, white beans, tomatoes and spices. What could be easier and more nutritious?
This recipe is not only high in fiber (11 grams, thank you very much), it’s also a great source of protein, vitamin C, potassium and cancer-fighting phytochemicals. You can use any canned white beans you have on hand (Navy, Great Northern, Cannellini), fresh or frozen spinach and canned tomatoes. I use low sodium chicken broth, but vegetable broth would work great, too. Top with shredded Parmesan or Asiago cheese and served with a rustic, crusty bread, you can’t beat it!
1 can diced tomatoes (15 oz can, keep liquid)
2 cans white beans (drained and rinsed)
6 cups chicken or vegetable broth
1 box chopped frozen spinach
1/2 onion, chopped
1 clove garlic, minced
1 Tbsp. oregano
1 Tbsp. basil
1 tbsp. rosemary
Place tomatoes, onions and garlic in a large pot and simmer on low heat until vegetables are soft. Add broth, spinach, beans and spices and continue to simmer on low heat until soup thickens (~one hour). Serve with shredded Parmesan or Asiago cheese and your favorite crusty bread.
Makes 8 servings. Nutrition Facts per serving: 194 calories, .8 grams fat, 13.7 grams protein, 34.5 grams carbohydrate, 11.3 grams fiber, 107 mg sodium