HOW I EAT

Okay, I admit it—I’m an herbivore. Not that there’s anything wrong with that. There’s nothing to be ashamed of here, is there? In fact, I’m basically a vegan with a few touches of macrobiotics added for good measure. There are a lot of benefits to eating this way -- among them losing weight and having healthy glowing skin. But the best benefit is feeling and looking healthy.

When I began eating this way, I needed to throw out a lot of preconceived notions about healthy eating and dieting. None of the old diets fit anymore, and now I had to reprogram my way of thinking about food and health.

The way I eat is based on grains. Beautiful, whole grains are the foundation of my diet. I had always thought that grains were fattening, but I learned that whole grains, when cooked correctly, will not only make me healthy, but will also allow me to reach a comfortable weight. However, grains alone are not a balanced diet. I added vegetables, and lots of them —all kinds of vegetables, cooked in a multitude of ways. I have never met anyone who got fat or sick from eating vegetables. I made my vegetables into soups, I sautéed, stir-fried, blanched, deep fried, baked, broiled and even ate them raw. I added beans, tofu, or tempeh at least once a day, and I have discovered that there are foods in this world that I had never heard of.

Because fruit contains a lot of natural sugar, I try not to eat more than a serving a day. I have eliminated refined sugars from my diet, but that doesn’t mean that I don’t eat dessert. There are lots of desserts that can be made with brown rice syrup, barley malt, and maple syrup. I bake delicious cookies, cakes, and a chocolate mousse (to die for) that I eat several times a week.

I don’t eat meat, and I rarely eat fish. To make up for missing nutrients, I take vitamin B12 supplements. I also eat sea vegetables to get additional minerals. I always add good quality sea salt and oil to my cooking.

Eating wisely can have multiple benefits. You look better, feel better and live a healthier life.
So, happy and healthy eating!

Barley Salad

Now that the weather has turned warm and sunny in the Northeast, I have started to think about using grains in salads. It is an easy way to use leftover grains, and it's so convenient to have an easy side dish ready to serve for lunch or dinner.

I first tried the Mediterranean Barley Salad several summers ago when I became vegan. I make it from pearled barley, which cooks quicker than hulled barley. Hulled barley, however, is more nutritious, because it only has the outer hull removed. Pearled barley, on the other hand, has had the tough hull polished off and the outer bran layer removed. I like the pearled barley for salads because it is not as chewy as the hulled barley and it cooks up quicker. This recipe has many of the tasty classic Mediterranean components. If you are a cheese lover, then I would suggest adding some goat feta cheese to the salad.

I often think of barley as a winter grain to be eaten in a hearty soup. Using this version of the grain, however, makes a great salad. It is cholesteral free and low fat. A half cup serving of barley has about 100 calories. Barley contains several vitamins and minerals, including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.

This recipe comes from Jessica Porter's book The Hip Chick's Guide to Macrobiotics, a great book to have in your library if you are considering a macrobiotic diet and lifestyle. I've "tweaked" a few ingredients.

Mediterranean Barley Salad

Dressing Ingredients
2 TBS fresh lemon juice
1 TBS Dijon mustard
pinch of sea salt
2 TBS sherry vinegar
1 minced shallot
1/4 cup olive oil

Salad Ingredients

5 cups water
2 cups pearled barley
1/2 tsp sea salt
2 bay leaves
2 tsps dried oregano
1/3 cup pitted, chopped Kalamata olives
1/3 cup drained capers
1/2 cup toasted pine nuts
1/4 cup finely chopped green onions
1/2 cup crumbled feta cheese (optional)

Combine all of the dressing ingredients and mix.

Make the barley by bringing the water and salt to a boil. Add the barley and cover and simmer until tender--about 30 minutes for pearled barley. When it has cooled add the dressing and oregano. Right before serving add the remaining ingredients.

Happy, healthy eating!

Braised tempeh

Tempeh is one of those foods that is struggling to be legitimate. If you have never seen tempeh, it can be found in the refrigerator section of the market alongside the tofu. Tempeh has a firm, "nougat-like" texture and nutty flavor. It is sold in a compact block.

Tempeh is a healthy alternative to meat. It is a complete protein food that contains all the essential amino acids. It is made from whole soybeans and has a high fiber content. Because tempeh is made from fermented soybeans, it is easier on the stomach than other beans and bean products. Indonesians have been eating tempeh for over 2000 years.

The health benefits of tempeh are numerous. The isoflavones in tempeh strengthen bones, help to ease menopause symptoms, and reduce the risk of coronary heart disease. The protein and fiber in tempeh can also prevent high blood sugar levels. Soybeans are regarded as equal in protein quality to animal foods. Just 4 ounces of tempeh has less than 225 calories and only 3.7 grams of saturated fat and the soy protein in tempeh tends to lower cholesterol levels. In addition, it is a good source of manganese, protein, copper, phosphorus, vitamin B2 and magnesium.

I almost always marinate tempeh and braise or bake it. The leftovers are great in a tempeh, lettuce, and tomato sandwich. The following recipe is a marinated tempeh that is braised and then served over rice. I usually serve it with a pressed salad or a light cabbage salad that has been dressed with rice vinegar and orange juice. If you are making it into a sandwich, then add some sweet potato fries for a complete meal.


Braised Tempeh


1 package tempeh
3 Tablespoons oil for frying the tempeh
1/2 cup soy sauce
1/3 cup vegetable oil
1/4 cup vegetarian Worcestershire sauce
2 Tablespoons cider vinegar
2 Tablespoons brown rice syrup
4 garlic cloves, minced
1 Tablespoon lemon zest
1 Tablespoon grated ginger
Ground pepper
2 cups water

Cut the tempeh into triangles. First cut it in quarters, then slice through each quarter to make thinner slices. Cut the squares diagonally to make the triangles.
Place the triangles in the 3 tablespoons of oil and saute until browned on each side. While these are browning make the marinade by adding the rest of the ingredients and whisking them together.

After the tempeh has browned add the marinade and 2 cups of water to the pot with the tempeh. Reduce the heat to low and cover the pan. Simmer for 25 minutes. After 25 minutes uncover the pan and allow the marinade to reduce about 5-10 minutes.

Serve on top of a bed of rice.



Happy, healthy eating!