Set me loose at the Belleville Flea Market and I’ll skeedaddle straight for the vintage paper, photos, postcards and print ephemera. I especially like vintage fruit crate labels, so imagine my delight when the wonderful image below landed in my inbox from Dover Publications.
Trout brand quality boxed apples from Chelan, Washington. Imagine. Apples. Not what I think of when I hear the word 'trout' exactly. Quicksilver sleek trout have little to do with pudgy red apples, but oh, the graphics.
What a treat, coming on the heels of a What’s Cooking article featuring the real deal. Here’s a link to the article. Click on the link in ‘related stories’ for Liz Fathman and Paul Dever’s recipe for trout with watercress. Yum. Delicious and dietary. Dinner, anyone?
Tasty, and so good for you. Alice's recipes perk up my meals each week . . . Pat
Yield: 4 servings; 2 cups each serving
Adapted by Alice Foster, R.D. for Foodie Friday, from a recipe at EatingWell.com
"I never thought I would love this chili as much as I do and I can feel good about it, too. Sweet potatoes are a good source of vitamins A and C. The beans are a powerhouse of protein, vitamins and minerals. Your belly and you body will thank you for trying this one.” Alice Foster
1 tablespoon plus 2 teaspoons extra virgin olive oil (see tester’s note to eliminate oil)
1 large onion, diced (match the size of the dice to approximate size of beans for onions and sweet potato)
1 medium large sweet potato, peeled and diced
4 large cloves garlic, peeled and minced fine
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile (see tester’s notes)
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed and drained or 4 cups cooked black beans
1 14-ounce can petite diced tomatoes
4 teaspoons lime juice
1 fresh lime, quartered (optional)
1/2 cup coarsely chopped cilantro
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add diced onions and sweet potatoes and cook, stirring often, until the onion begins to soften and turn translucent, about 4 minutes.
Add minced garlic, chili powder, cumin, chipotle and salt. Stir constantly for 30 seconds.
Add water and bring to a simmer, stirring often. Reduce heat and simmer until sweet potatoes are tender, 10 to 12 minutes.
Add beans, tomatoes and lime juice. Increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until the liquid reduces slightly, about 5 minutes.
Remove from heat and stir in the cilantro. Serve with lime wedges if desired.
Tester’s notes:
Chipotle peppers are dried, smoked jalapenos. The flavor is slightly sweet and smoky. They are sold dried, ground, or canned whole in adobo sauce. You may substitute a canned chipotle, finely chopped, for the ground for a fuller, somewhat hotter flavor.
If you are cutting fat, heat 1/4 cup of water or vegetable stock in the pot, then add sweet potatoes and onions.
Per serving using original recipe: 307 calories. 8 g total fat, 1 g saturated fat, 0mg cholesterol, 51g carbohydrates, 12gprotein, 14g fiber, 494mg sodium
Note: To lower the sodium content, use dried beans, cooked or choose a low-sodium brand of canned black beans.
Make this super-easy fruity salsa to scoop up with tortillas or serve with fish, chicken or pork. The flavor, color and texture makes you forget this salsa's good for you. I love the contrast of the blue chips with the yellows and oranges, too.
I divvy up occasional treats like Frontera's blue corn chips and Snyder's whole grain twists into single-serving packets to stave off mindless munching. Crunchy, salty snacks speak to me, so I make sure the conversation goes my way. I'm happier getting healthier each day while I munch on great treats like this mango salsa with chips.
Mango-Pineapple Salsa
Yield: 2 to 2-1/2 cups
1 large mango, ripe but somewhat firm
1 cup diced (1/4-inch dice) fresh pineapple
1 large fresh jalapeno pepper
1 orange small bell pepper
1 red small bell pepper
1/2 medium red onion
Cut and dice mango into 1/4-inch pieces. Mix together with diced fresh pineapple.
Remove stem and seeds from the jalapeno. When handling hot peppers, wear gloves and refrain from touching your eyes. Mince into fine pieces.
Stem and remove seeds from bell peppers. Cut into a 1/4-inch dice. Dice red onion to match.
Combine jalapeno, bell peppers and red onion with the pineapple-mango mix. Allow flavors to blend for three to four hours before serving.
Serve with corn chips, pita chips, or with grilled chicken or fish.
Try Grillin’ Fools take on grilled salmon with mango salsa, from Feast Magazine and the St. Louis Post-Dispatch, two publications I write for each month. Here’s the link to this recipe.
Pineapple-Mango Salsa. Photo copyright 2012, Pat Eby
Don’t be fooled by the sweet flavor, lush texture and sunny colors of these tropical beauties. More than just a pretty taste, mangoes provide powerful nutrition. One serving, a cup of diced mango, registers 100 calories and provides 100-percent of the recommended daily allowance of vitamin C, 30-percent of vitamin A and 12-percent of fiber. With nearly 20 vitamins and minerals to boot, mangoes make a nutrient-dense snack or side dish.
Although mangoes are the most popular fruit in the world, fruit-lovers in the United States haven’t fully embraced them yet. Mango consumption in the U.S. quadrupled from half-pound per capita in 1990 to just over two-pounds today. It’s a small number, though, compared to the 27 pounds of bananas and 21 pounds of fresh apples we Americans down each year.
A study by the United Nations Food and Agricultural Organization [FAO] released in 2008 found mangoes bewilder Americans. The FAO works to increase incomes and food security for farmers throughout the world. More exports of the tropical mango would put money in farmers’ pockets. The report stated: Key reasons for consumers not to buy mangoes are unfamiliarity with the fruit or lack of knowledge as to how to select a ripe mango or cut and prepare the fruits.
Enter the National Mango Board. They breezed into St. Louis in May, 2011 with a well-planned culinary challenge for two local chefs, Josh Galliano of Monarch restaurant and Nick Miller of Harvest: incorporate mango goodness into dishes with a regional flair.
The fanfare of the cook-off was fun and the food delicious. More importantly, the event taught me how to choose and use mangoes. They’ve livened up my snacks and brightened my meals ever since.
Mangoes, available year-round, sell best spring through summer. Five varieties you’ll likely find in stores:
Haden--Grown in Mexico, Ecuador and Peru, these mangoes sport an overlay of white dots on skins a combination of green, yellow and red. The tart, peach-like flavor and firm flesh make them a good choice for salads and salsas.
Tommy Atkins--Orange-yellow skins accented with green and blushed deeply red look beautiful and taste mildly sweet. Grown in Guatemala, Ecuador, Peru and Mexico.
Ataulfo--A solidly vibrant orange-yellow skin covers a smooth, silky mango flesh. Spicy, sweet and tart, these mangoes grown in Mexico, Ecuador and Guatemala.
Kent--Kents often retain a green color when fully ripe, but you’ll find them yellow, blushed red with yellow dots as well. The flesh is deep orange and tastes exceptionally rich and sweet. From Guatemala, Ecuador, Peru and Mexico to your grocery.
Keitt--Grown in Puerto Rico, the United States and Mexico, these mangos can be still green and fully ripe, but the skin is often accented with red. The flesh is mild, sweet and tropical.
When choosing a mango . . .
Don’t rely on color. Colors vary from solidly deep yellow through green, green blushed red, to deeply red. A ripe mango has a slight give and is soft to the touch. For salads, salsas and slaws, choose a firmer mango. Soft mangos make great smoothies and puddings.
Mangoes ripen at room temperature. Don’t store unripe mangoes in the refrigerator. Once ripened, they’ll keep for up to five days in the fridge.
Lush, silky and sweet mangoes partner perfectly with tart yogurt to wake up a winter-weary breakfast. Top with a single green grape to make it look pretty. Add a brown rice cake smeared with a tablespoon of peanut butter, then dot with raisins and you’ve got breakfast. Serve everything on beautiful dishes and enjoy.
Note: Layer diced mango and yogurt. Begin with half of the yogurt, top with half of the diced mango and repeat. Use a clear, small dish to see the layers. (1/2 cup diced mango and 1/2 cup fat-free plain yogurt}
We eat with our eyes first. Make sure your food looks as good as it tastes. Use pretty dishes. Goodwill, thrift shops and estate sales are great places to pick up the odd, just-right and beautiful dish. For hand-painted plates like this one, shoose foods that won't make utensil scrapes. Hand wash them, too.
Try lemony smooth hummus with just a bit of olive oil and no tahini, a paste made from ground sesame seeds. Oil and tahini kick-up the fat and calorie count in traditional hummus. Good for you still, but the lightened up version helps keep pounds coming off. Pan-roasted garlic, lots of lemon juice, lemon zest and icy cold water to help the garbanzo beans purée to a velvety smoothness.
Garbanzos, also called chickpeas, provide the base for a classic hummus. Soak and cook dried garbanzos, or use canned garbanzos for a quick snack. Be sure to drain and rinse all canned beans before using them. I like the S&W and Goya brands of garbanzos for their flavor, smooth texture and consistent quality. Some brands stayed gritty after lengthy processing. Taste varied widely between brands as well.
You can make hummus from cannellini beans as well. The dip finishes smoother than garbanzos with a milder flavor. It’s especially good with bits of sun-dried tomatoes and toasted pine nuts mixed in.
My friend Ann tipped me off to skillet roasted garlic, a no-fat technique outlined by Rick Bayless. Visit his website to learn this technique. The mellow roasted garlic flavors without the harsh note raw garlic imparts.
The idea to use water to thin out the dip comes from The America’s Test Kitchen Healthy Family Cookbook. Icy-cold water worked best for me. If you like a buttery hummus with tahini try the Test Kitchen’s recipe for hummus.
Eat this spread on low-fat baked lavash, flat breads or with raw veggie dippers. Spread it on bread for sandwiches in place of mayonnaise. Top toasted bagels with hummus, too. Serve with olives, roasted garlic and homemade pickles as accents
Lemony Light Hummus
Yield: 4 to 6 servings
6 large cloves skillet-roasted garlic
1 15-ounce can garbanzo beans, drained and rinsed
1/4 cup plus 2 tablespoons ice-cold water
1/4 cup freshly squeeze lemon juice (about 2 large lemons)
zest of one lemon
2 teaspoons olive oil (see note)
1/4 teaspoon ground cumin
Cayenne pepper to taste
Salt to taste
Toasted black sesame seeds, optional
Separate 4 cloves from a head of garlic. Rub gently to remove excess skin, but do not peel the papery skin off each clove. Place cloves in a small skillet and roast over medium low heat, stirring occasionally until the cloves are soft, 10 to 15 minutes. The skin may blacken in small spots. Remove to a small dish. Peel when cooled and chop in rough pieces.
Process drained and rinsed beans, ice water, lemon juice, zest, olive oil, cumin, cayenne pepper, ¼ teaspoon salt and garlic pieces in a food processor until smooth and creamy. Plan on 2 to 3 minutes for this step. Use a pulse action. Scrape down as needed.
Mound the hummus in a bowl, cover and refrigerate. Taste. Add more salt if needed, keeping in mind the saltiness of flatbreads, crackers and veggies. Sprinkle with toasted black sesame seeds if desired.
Refrigerate. Eat within 5 days.
Note: a lemon olive oil adds another layer of lemon flavor
Variations:
Roasted Red Pepper Hummus: Reduce the lemon juice to 2 tablespoons. Don’t add the zest. Add 1/2 cup roasted red peppers to the ingredients list and process everything together.
Spinach-Artichoke Hummus: After you process the basic hummus, stir in 1/2 cup frozen spinach, defrosted and well-drained, plus 2 water-packed artichoke hearts, chopped fine. Eliminate the cayenne pepper and add 1/2 teaspoon red pepper flakes.
In honor of President’s Day, Dover Publications sent me copyright-free images with patriotic themes via email. When I clicked this image from 1944, I remembered my mother and grandmother telling me about ration coupons and Victory Gardens during World War II. They had experienced food scarcity during the worst of the depression as well. We post-war kids landed squarely in the clean-plate club growing up. Food wasn’t wasted in either woman’s household.
Scarcity and hunger haven’t been part of my reality. Each day as I incorporate dietary changes to improve my health, I remind myself hunger pangs are a signal to eat. I’ve been ‘food secure’ most of my life. I usually have the economic resources to buy, store, and cook food for my meals each month.
My freelance lifestyle doesn’t provide a predictable pattern of income, however, so I’ve learned to stock the pantry and the freezer in flush times so I can eat well through lean times. Even so, I wasn’t prepared for the worldwide economic collapse that began in 2008.
When the free market pitch and yaw sank stocks and devalued real estate assets, my anxieties kicked in like a Missouri mule. I looked for a full-time or a regular part-time job, treading the waters with similarly unemployed and underemployed professionals at weekly networking meetings. Involuntarily sidelined, unable to meet financial obligations without regular paychecks, some professionals I met faced food insecurity for the first time in their lives. I did as well.
Because I write about how people relate to each other and to community through food, I sensed a story about how folks coped might work. I researched the cause and effect of lost jobs on household food purchases and eating patterns. The statistics sobered me.
In 2009, one person in eight used the Supplemental Nutrition Assistance Program, or SNAP, to buy food. Food stamps. You needn’t be dead broke or dirt poor to qualify, but seeking assistance to feed their families stunned the professionals I met.
Most had been on the giving end, donating to food pantries, to United Way, to favorite charities. Three years later, most of the professionals I stayed in touch with still don’t have full employment. Every family had changed their lifestyle to fit down-sized budgets.
Sometimes, real hunger stalks families who visit food pantries and rely on SNAP benefits to put food on the table. Homeless people know hunger as they parade from shelters and soup kitchen to revival meetings, free restaurants, and lunch wagons distributing sandwiches just to get enough food for the day.
I think about real hunger when I imagine the healthy foods I eat aren’t enough. I have enough. More than enough. I’ve learned what I hunger for rich foods won’t satisfy.
When I pass up extra helpings, chocolate cake or wickedly rich ice cream, I’ll remember my health and have no regrets. I’ll think of the truly hungry people among us when I need a bit of perspective.
Brown rice and white rice both weigh in at 200 calories per cup, but the sturdy bran coating on brown rice packs a walloping 4 grams of fiber compared to 1 gram of fiber per cup in white rice. Why do you care? Brown rice keeps you feeling fuller longer, plus its lower glycemic load means less crashes, too. Blood sugar stays steadier.
But cooking brown rice takes an hour or more. It’s practically a commitment. My efforts tended to cook unevenly with some grains underdone and others overdone. In theory, I liked brown rice. In reality, I hated the gummy overcooked mess I made each time I tried steaming it stovetop.
Once the rice is cooled, I pack it in portions from half a cup to one and a half cups. Some go in the freezer. Throughout the week, I’ll mix rice with beans and vegetables for a quick lunch, or enjoy a bowl with berries and milk for breakfast. Pre-measured portions keep me from mindlessly munching a tasty favorite.
Easy and Basic. Baked Brown Rice
Adapted from The America’s Test Kitchen Healthy Family Cookbook
Yield: 5 servings (3/4 cup each)
The Test Kitchen healthy cookbook recipe is for a more savory rice baked with sautéed with onions and chicken broth. Enjoy this basic version as a breakfast cereal, added to soups, or baked in casseroles both savory and sweet. Baking produces an evenly cooked, fluffy brown rice.
1 Tablespoon olive oil
1/2 teaspoon salt
3-1/4 cups water
1-1/2 cups long grain brown rice, rinsed and drained (see note)
Adjust an oven rack to the middle position. Preheat oven to 375 degrees.
Heat olive oil in a Dutch oven until the oil just shimmers. Add salt and water. Stir. Bring to a full boil.
Remove from heat. Stir in brown rice. Cover and bake until rice is tender, from 60 to 70 minutes.
Remove the pot from the oven, uncover and fluff rice with a fork. Lay a clean folded dishtowel across the top of the pot. Replace the cover and let stand 10 minutes. The towel absorbs excess moisture to produce fluffier rice.
Fluff rice with a fork. Serve, or store in the refrigerator for later use.
Note: Rice should be rinsed under cold running water to remove excess starch. The swish helps keep rice from turning into a sticky, gummy mess. Place your pre-measured rice in a fine strainer and rinse, turning the rice lightly with your hands. Place the strainer over a bowl to drain.
Track the bits and bites, record each fruit, list every vegetable, all condiments and dressings. Catalogue food preparation, cooking methods, amounts of each and don’t forget the extras. Write birthday cake into the day’s food intake in detail. What flavor, how about frosting, any fillings and how much you ate. End piece or center cut, too.
Dieters who keep food diaries are likely to lose more weight and keep it off than those who don't. Food diaries take time and effort, but the results make the trouble worthwhile.
All that scrupulosity sounds daunting, but when you start a new eating regimen, everything’s difficult. Persist. New online food diaries and phone apps make counting easy and almost fun. You don’t need anything more than a cheap notebook and a pen if computers and smart phones aren’t your thing. I use both.
I keep a notepad in my purse and one on my kitchen table to write down foods as I eat them. Later, I enter my food at My Fitness Pal, an online resource for fit and fat alike. I enter my exercise, press the buttons and the computer screen gives me calories and nutritional analysis for the day.
The USDA has a diary called food tracker plus tools to calculate BMI and a dandy diagram of the new 'My Plate' guidelines for healthy eating. My phone only calls and texts, but friends who’ve put food diary apps on their smart phones love them.
Here’s five good reasons to keep a food diary:
Bites, tastes, licks and other mindless eating habits grab your attention
One tasting bit averages 25 calories
Don’t forget the handful of raisins, the saltine cracker, the cookie, etc.
Pigging out isn’t nearly as much fun when you write everything down
Writing raises awareness of what, how much, and when we eat
Calories count and portion size matters
When you have a solid calorie count for each day you can gauge your weight loss – or plateau – more accurately and make changes
Recording portion sizes helps dieters gauge serving size – and calories -- more accurately
Flag emotional eating situations, trigger foods and diet land mines
Once you recognize a visit to Aunt Lucy entails an emergency stop at Dunkin’ Donuts, you can take steps to have nutritious post-visit car snacks on hand. Or call Auntie on the phone.
Chart new healthy eating habits and see your nutrition overview at a glance
Fewer sweets, more fruit. Less meat, more vegetables. Follow new eating habits that produce weight loss.
Check not only your calories, but fats, carbohydrates and proteins as well
Oatmeal, butter-melting hot, brown sugar sweet, loaded with raisins and walnuts, topped with creamy whole milk. That's the oatmeal of snowy days during my grade-school years. Mom cooked rolled oats enough to feed seven children plus two parents. Sometimes, I'd stir the pot while she set the table. When the oats thickened and bubbled, she'd dish up bowls for each of us.
Today, oatmeal's a breakfast staple at my house several mornings a week, fall through spring. Steel cut oats and rolled oats both find space in my cabinet. I cook steel cut oats in quantity, then microwave single bowls throughout the week, but rolled oats cook up so quickly I make them one breakfast at a time.
Much as I adore butter and cream, I use them very sparingly. Ditto for dried fruits and nuts, so my toppings of choice for morning oatmeal changed. Blueberries, raspberries and chopped apples top my list today. Sometimes I'll swirl in water-packed Morello cherries. crushed pineapple or homemade cranberry sauce. I hadn't tried bananas, seeing them as more of a cold ceral fruit, but I discovered they make a dandy topping for hot oats.
Oatmeal, dusted with 1/4 teaspoon of cinnamon-sugar, topped with half a small banana, sliced. Drizzle a tablespoon of good honey over all and dig in. With the creamy bananas, I don't splash on my usual half-cup of skim milk. Serve this with a hearty multi-grain bread, toasted and slathered with a modest tablespoon of peanut butter. Put on your favorite Elvis tunes and rock out with this breakfast fit for the King, just right for healthy eating.
