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!

Fresh Garbanzo Beans

At the market this week, I noticed fresh garbanzo beans. At first I walked right past them and then reconsidered and bought a bag. The beans are tucked away in a green pod and reminded me of peas and edamame. Most of the pods house one bean but there were many with two. The first thing I notice as I am shelling is the color of the chickpea--it is green and not beige like its dried cousin. It is a time-consuming job to shell these beans, but I find it quite meditative. I found some recipes that called for keeping the beans in the pod and eating them like edamame, but being the obsessive compulsive type I painstakingly took each bean out of its pod. They have a grassy taste--try eating one raw.

For supper tonight, I have chosen to make a fresh spring salad from my loot of beans. After shelling the beans, I boil them in salted water, although they can also be steamed, until they are tender. With the leftover brown rice that I have from yesterday's lunch I will combine the garbanzo beans with the rice for a heartier salad.

The fresh garbanzo beans that are found in our markets are grown in Mexico. They are a great source of energy and provide iron,protein and fiber in our diet.

Fresh Garbanzo Bean Salad


2 cups fresh garbanzo beans
1/2 red onion, finely diced
1 garlic clove, finely diced
1/2 orange pepper, diced
1/2 cup chopped parsley
Juice from one large lemon
1/4 cup olive oil
salt and pepper to taste

Cook the fresh chickpeas in salted boiling water for 15 minutes until tender. Drain and cool.

Make the salad dressing by combining the lemon juice, garlic, salt and pepper with the olive oil. Add the onion, orange pepper, parsley, and beans. Combine. Let sit so that the flavors can meld together. Add additional salt and pepper if necessary.

A refreshing salad.

Happy, healthy eating!

A Date for Saturday Night

At cooking school last weekend we made desserts. Lots and lots of desserts. There were brownies and cookies, a tarte tartin, orange gingerbread with lemon sauce, a chocolate red velvet cake, vegan baklava, a pear charlotte, crepes, an antico dolce torte and a chocolate hazelnut torte. What is so amazing about these goodies is that they are not made with refined white sugar. All the desserts were made using brown rice syrup as a sweetener.

The vegan desserts that are normally sold in the marketplace are made with white sugar and white flour. It's true that they don't have eggs, butter, or milk, but the white sugar, vegan butter, and white flour still do not entitle them to carry a healthy label.

The desserts we made last weekend were made from organic whole grain pastry flour, avocado or olive oil, or Earth Balance. Almond milk was the liquid of choice.

The pastry I chose to make today is a classic date bar. I have taken a traditional date bar recipe and inserted healthier ingredients. Instead of white flour, I use whole wheat pastry flour. Instead of butter, I use avocado oil. Brown rice syrup and date sugar replace the brown sugar.

Dates come from the date palm which originated in North Africa. They have been eaten for centuries in the Middle East, along the Nile, because of their high nutritional value. Dates are easily digestible, high in natural fiber and are good for the intestines. They contain numerous nutrients, including calcium, sulfur, iron, potassium, phosphorous, magnesium and manganese. Dates are high in natural sugar so added sugar is rarely necessary when using them in a dessert. Dates give us a quick "pick me up" when our energy is low. They are also considered to have a laxative effect and are good for sluggish bowels.

Although dates have more calories than most other fruits, they make a great snack because they are filling (so you eat less of them) and they can be substituted for processed sweet treats. Although dates are great by themselves, they are also good when added to a salad or a fruit compote. Try sprinkling them on rice or couscous.

Date Nut Bars
1 1/2 cups chopped pitted dates
1 1/2 cups water
1 cup chopped walnuts
1 tsp vanilla

1 1/2 cups whole wheat pastry flour
1 cup oats
1/2 cup brown rice syrup
1/2 cup date sugar
1 tsp cinnamon
1/2 tsp baking soda
1/2 tsp salt
3/4 cup avocado/olive oil mix

Preheat oven to 350 degrees. Oil a 8x8 metal baking pan.
Bring the water, dates, and walnuts to a boil. Lower to simmer and cook until soft and thick about 10 minutes. Cool and add vanilla.

Meanwhile, combine flour, oats, cinnamon, baking soda, salt, date sugar, and brown rice syrup. Add the oil and combine all ingredients. Press 3/4 of this mixture into the bottom of the oiled pan. Top with the date/walnut mixture. Sprinkle remaining flour/oat mixture on top. Bake for about 25-30 minutes. Cool and enjoy.

Vegan Burgers Part 1: Rockin' Black Eyed Peas

Burgers were on my mind last weekend as the spring-like weather made a sudden appearance on the east coast. There are lots of choices when it comes to making vegan burgers so I decided to experiment with a couple--one made with beans and the other made with grains. My bean of choice was the soft, creamy black eyed pea. Black-eyed peas, also known as crowder peas or cowpeas,are low in fat and high in protein. One cup of these cooked peas contains 11 grams of fiber and 13 grams of protein,less than one gram of fat and a measly 160 calories. They contain phytochemicals such as lignans which have been said to help in the prevention of osteoporosis and heart disease. They also have the added benefit of having soluble fiber which lowers the bad cholesterol in our blood levels. This bean is also blessed with substantial insoluble fiber which helps the digestive tract and aids to fight constipation--a double whammy! They are a good source of iron,calcium, folate,and vitamin A.

I used to complain about the gaseous effects of eating beans. But I learned from my macrobiotic practice that adding a postage size piece of kombu into the cooking liquid helps to deal with that problem. Before cooking the dried peas, soak them for at least four hours, and then simmer them on the stove until tender. It usually takes about an hour. 1 cup of dried peas will yield 21/2 cups of cooked peas. Of course, you can always use canned peas.

Black eyed peas were originally from West Africa and part of Asia. They were brought to the Southern part of the United States during the slave trade and as a result are popular in southern recipes.

Black Eyed Pea Burger

2 cans organic black eyed peas
1 large shallot,chopped
2 cloves garlic, minced
3-5 TBS fresh cilantro, chopped
2 TBS olive oil
1 cup toasted walnuts
1 pepper in adobe sauce
1 TBS adobe sauce
salt and pepper to taste
1/2 cup flour
whole grain buns
Additional oil for frying the burger

In a food processor mix the black eyed peas, shallot, garlic, cilantro and pepper in adobe sauce until smooth. Add the toasted walnuts, salt, pepper, and oil. Process until everything is mixed together.
Form this mixture into patties. Dust lightly with flour and fry over medium heat in oil. The patties will form a crispy, yummy, coating. They tend to fall apart so turn them over gently. Expect a spicy bite from these burgers.

Happy healthy eating.

Red Cabbage at Night, Eaters Delight

Red fruits and vegetables always catch my attention. It is the red apples and the luscious red strawberries and the juicy red tomatoes and even the red cabbage that I am drawn to at the market. Colors are very symbolic. Red is the color of blood and is associated with strength, health, and passion. We comment on a child’s “red rosy cheeks.” We send red roses on Valentine’s Day to show our love. We use the expression “it is a red letter day” to describe a fantastic day.

It is not surprising, then, that I have a red cabbage sitting around waiting to be cooked. Red cabbage is high in vitamins A and C, both antioxidants. It gets its red color from flavanoids, also powerful antioxidants which are more commonly associated with grapes and berries than with cruciferous vegetables. It is also a low calorie vegetable having only 30 calories in a cup and is a high fiber food and a good source of calcium.

I normally wouldn’t think about braising a cabbage in spring, but the weather has been so cold and nasty that it makes sense to cook it this way. Enjoy this hearty, sweet and tangy side dish.

Sweet and Tangy Red Cabbage

2 TBS olive oil
2 cloves garlic, diced
1 red onion, sliced
Sea Salt to taste
1 lemon
½ head red cabbage, sliced
1 Granny Smith apple, sliced
Rice vinegar
Mirin

Saute the garlic and onion in the oil for about 2 minutes. Add some salt. Add the red cabbage and sauté for another few minutes. Sprinkle some mirin on the cabbage mixture and add the zest from the lemon and season with salt. At this point you can add 2 TBS of water. Cover the pan and simmer for 30 minutes until the cabbage is tender. Add the sliced green apple and cook for another 10 minutes. Stir in 1 TB lemon juice and some rice vinegar. The crunchiness of the apple contrasts nicely with the softer cabbage.

Healthy and happy eating.