29 Jun 09
You’re Probably Not Eating Enough: Lentils Lentils are not only one of the world’s healthiest foods, they’re also insanely cheap. A cup of lentils costs about $.80 (and a cup goes a looong way). For your $.80, you’ll get 63% of your daily recommended value of fiber, 90% folate, 35% protein, and 25% each of vitamin B1 and potassium (just to name a few). Here are a few good lentil recipes: Kale, Sausage & Lentil Skillet SupperCauliflower & Red Lentil CurrySquash, Chickpea & Red Lentil StewHalibut with Lentils & Mustard SauceLentil Stew with Oranges Reader Arwen also sent in this recipe for Greek Lentils that she says is “DELICIOUS, hearty, and packed with things that are good for you.” You’ll need: 8 ounces brown lentils 1/4 cup olive oil 1 tablespoon minced garlic 1 onions, minced 1 large carrot, chopped 4 cups of water 1 pinch dried oregano 1 pinch crushed dried rosemary 2 bay leaves 1 tablespoon tomato paste salt and pepper to taste vinegar to taste (I’ve used red wine, balsamic, pretty much anything works and you only need a dash. Plus, the vinegar will cut down on the need for salt since it packs such a punch) Preparation: 1. Place lentils in a large saucepan, cover with 1 inch of water. Place over medium-high heat and bring to a boil; cook for 10 minutes, then drain lentils into a strainer. 2. Dry saucepan, pour in olive oil, and place over medium heat. Add garlic, onion, and carrot; cook and stir until the onion has softened and turned translucent, about 5 minutes. Pour in lentils, 1 quart water, oregano, rosemary, and bay leaves. Bring to a boil. Reduce heat to medium-low, cover, and simmer for 10 minutes. 3. Stir in tomato paste and season to taste with salt and pepper. Cover and simmer until the lentils have softened, 30 to 40 minutes, stirring occasionally. Add additional water if the soup becomes too thick. Ladle into soup bowls, and drizzle vinegar to serve.

You’re Probably Not Eating Enough: Lentils

Lentils are not only one of the world’s healthiest foods, they’re also insanely cheap. A cup of lentils costs about $.80 (and a cup goes a looong way). For your $.80, you’ll get 63% of your daily recommended value of fiber, 90% folate, 35% protein, and 25% each of vitamin B1 and potassium (just to name a few).

Here are a few good lentil recipes:

Kale, Sausage & Lentil Skillet Supper
Cauliflower & Red Lentil Curry
Squash, Chickpea & Red Lentil Stew
Halibut with Lentils & Mustard Sauce
Lentil Stew with Oranges

Reader Arwen also sent in this recipe for Greek Lentils that she says is “DELICIOUS, hearty, and packed with things that are good for you.”

You’ll need:

  • 8 ounces brown lentils
  • 1/4 cup olive oil
  • 1 tablespoon minced garlic
  • 1 onions, minced
  • 1 large carrot, chopped
  • 4 cups of water
  • 1 pinch dried oregano
  • 1 pinch crushed dried rosemary
  • 2 bay leaves
  • 1 tablespoon tomato paste
  • salt and pepper to taste
  • vinegar to taste (I’ve used red wine, balsamic, pretty much anything works and you only need a dash. Plus, the vinegar will cut down on the need for salt since it packs such a punch)

Preparation:

1. Place lentils in a large saucepan, cover with 1 inch of water. Place over medium-high heat and bring to a boil; cook for 10 minutes, then drain lentils into a strainer.

2. Dry saucepan, pour in olive oil, and place over medium heat. Add garlic, onion, and carrot; cook and stir until the onion has softened and turned translucent, about 5 minutes. Pour in lentils, 1 quart water, oregano, rosemary, and bay leaves. Bring to a boil. Reduce heat to medium-low, cover, and simmer for 10 minutes.

3. Stir in tomato paste and season to taste with salt and pepper. Cover and simmer until the lentils have softened, 30 to 40 minutes, stirring occasionally. Add additional water if the soup becomes too thick. Ladle into soup bowls, and drizzle vinegar to serve.

Make It: Raw* Cocoa Date Cookies Lovelylinguist emailed to ask if I had any no-bake cookie recipes. I found this delicious-looking recipe on Conscious Kitchen. I’ll try to post some other raw recipes, as a lot of you have been asking for them. I love eating raw… I always feel so energized (and totally full and satisfied from all the fresh produce!). *Cocoa isn’t technically raw, so feel free to omit this ingredient if you want to make them truly raw.

Make It: Raw* Cocoa Date Cookies

Lovelylinguist emailed to ask if I had any no-bake cookie recipes. I found this delicious-looking recipe on Conscious Kitchen. I’ll try to post some other raw recipes, as a lot of you have been asking for them. I love eating raw… I always feel so energized (and totally full and satisfied from all the fresh produce!).

*Cocoa isn’t technically raw, so feel free to omit this ingredient if you want to make them truly raw.

Ranch dip alternative?

Reader Emma asked for a good yogurt-based dip recipe to replace the low-fat ranch dip she’s become addicted to. Well, you ask, I deliver! Here’s a recipe for Greek-style cucumber and yogurt dip that I’ve modified from the original to be a little healthier.

In a food processor/blender, combine the following ingredients (makes 6 servings):

  • 1 1/2 C plain Greek yogurt
  • 1/2 C low-fat cottage cheese
  • 1 English cucumber (unpeeled), chopped
  • 1 T dry dill (if using fresh, use 2 T)
  • 2 T lemon juice
  • 1 garlic clove
  • a few green onions (to taste)
  • salt/pepper (to taste)

Let me know how it compares to the ranch dip!

23 Jun 09
Reader Yelena writes: I’m hoping you can explain soups to me.  I thought that vegetables lose their vitamins when they are heated, so why is soup considered healthy? First of all, not all soup is considered healthy. For taste and health, I stick to soups that are brothy and chock full of veggies. Cream-based soups are certainly not a picture of nutrition. Do vegetables lose their nutrients when heated? Well, it depends. According to this article: For some vegetables, heat processing actually boosts antioxidant levels. A study published in the Journal of Agriculture and Food Chemistry in September of 2000 reported that pureed, heat-processed carrots had 34.3 percent higher antioxidant levels than their raw counterparts. But for other veggies, no matter how you cook them - whether you microwave, boil or steam - you’re likely to lose some of the nutrients. A study published in the November 2003 issue of the Journal of Science of Food and Agriculture found that broccoli cooked in the microwave lost up to 97 percent of its antioxidant content. However, in this study, the researchers used 10 tablespoons of water for cooking the broccoli. When the Spanish researchers tested broccoli after steaming, they found that it had lost only 11 percent of its antioxidant content. You don’t have to use a lot of water when cooking vegetables in the microwave - a couple tablespoons will do and you don’t have to add any water when microwaving frozen vegetables. That answers our question in terms of microwaving veggies, but what about cooking them in broth/water for soup? As long as you cook the vegetables in the broth that you’ll later consume, you’ll actually be getting all the nutrients that may have leached out into the liquid. If you’re cooking veggies separately, use the following guidelines: Use fresh or frozen veggies whenever possible. Cook veggies soon after buying them. Wash veggies rather than soaking. Cook veggies with as little water as possible (I knew there was a good reason to roast EVERYTHING!). The bottom line here is that vegetables are healthy and if some nutrients are lost in the cooking process, that doesn’t suddenly make them not worth eating! Here are some healthy soup recipes you can try out: Grandma Pilar’s Chickpea Soup Spicy Vegetable Soup Pasta E Fagioli Southeast Asian Soup

Reader Yelena writes:

I’m hoping you can explain soups to me.  I thought that vegetables lose their vitamins when they are heated, so why is soup considered healthy?

First of all, not all soup is considered healthy. For taste and health, I stick to soups that are brothy and chock full of veggies. Cream-based soups are certainly not a picture of nutrition.

Do vegetables lose their nutrients when heated? Well, it depends. According to this article:

For some vegetables, heat processing actually boosts antioxidant levels. A study published in the Journal of Agriculture and Food Chemistry in September of 2000 reported that pureed, heat-processed carrots had 34.3 percent higher antioxidant levels than their raw counterparts. But for other veggies, no matter how you cook them - whether you microwave, boil or steam - you’re likely to lose some of the nutrients. A study published in the November 2003 issue of the Journal of Science of Food and Agriculture found that broccoli cooked in the microwave lost up to 97 percent of its antioxidant content. However, in this study, the researchers used 10 tablespoons of water for cooking the broccoli. When the Spanish researchers tested broccoli after steaming, they found that it had lost only 11 percent of its antioxidant content. You don’t have to use a lot of water when cooking vegetables in the microwave - a couple tablespoons will do and you don’t have to add any water when microwaving frozen vegetables.

That answers our question in terms of microwaving veggies, but what about cooking them in broth/water for soup? As long as you cook the vegetables in the broth that you’ll later consume, you’ll actually be getting all the nutrients that may have leached out into the liquid. If you’re cooking veggies separately, use the following guidelines:

  • Use fresh or frozen veggies whenever possible.
  • Cook veggies soon after buying them.
  • Wash veggies rather than soaking.
  • Cook veggies with as little water as possible (I knew there was a good reason to roast EVERYTHING!).

The bottom line here is that vegetables are healthy and if some nutrients are lost in the cooking process, that doesn’t suddenly make them not worth eating! Here are some healthy soup recipes you can try out:

22 Jun 09
Thoughts on protein-enhanced foods?

Kate says:

thanks so much for the service you provide on your blog.  i find it all really helpful and insightful. i was wondering what your thoughts are on protein-enhanced/enriched foods.  i bought a loaf of ‘protein bread’ with 11 grams of protein per two slices.  i’m a vegetarian and rely on things like this for my protein intake.  is this valid, effective protein?  my other sources are tofu, tempeh, nuts, beans, etc.  thoughts?

I have to say, I’m not a huge fan of “enhanced” anything. You won’t find a bigger fan of protein than me, but most Americans are getting plenty of it or even more than they need. As a vegetarian, the only thing you need to make sure of is that you’re getting plenty of complete protein (proteins that have all eight essential amino acids).

Vegetarian sources of complete protein include: buckwheat, hempseed, soy beans, and quinoa. You can also combine incomplete sources to create a complete source (nuts + beans, beans + grains, nuts + grains, etc.).

Kate, I think if you can get your protein from the more natural sources that you listed (nuts, beans, tofu, tempeh, etc.), you can skip the enhanced bread. I’m sure it’s not cheap and it’s probably unnecessary. Calculate how much protein you get in a day. If you’re getting 0.4 grams per pound of body weight or more, you can safely pass on the protein bread.

How much healthy fat should I eat?Reader Sarah writes: I just started following your blog and I love it! I have recently realized the folly of focusing on low-cal and low-fat dieting at the expense of a whole health and nutrients oriented approach to eating. As I transition to this new way of eating and thinking about food, I am learning constantly (I had never even heard of kale) and its so helpful to have your blog to read. I have a question for you about good fats like avocados and almonds - lots of people talk about how its great to eat them and you shouldn’t shy away because of the fat, but I was wondering how much of these foods is too much? I love avocados, but is having half an avocado a day a reasonable amount? Should it be only a couple times a week? Less? Sam for almonds, what is the recommended serving and how often. I would love to hear your thoughts. Sarah, you’re absolutely right that there’s no need to avoid healthy fat. In fact, you should be eating a moderate amount of healthy fat every day.  Researchers from Harvard found that the total amount of fat in the diet isn’t linked to weight gain or disease. The amount of bad fat (saturated and trans fat), however, is linked to those things. You’ll want to seek mono and polyunsaturated fats. Like Sarah said, this type of fat can be found in plants like nuts, avocados, and plant oil (some healthy fat sources also contain healthy omega-3 fatty acids, like fish, flaxseed, and walnuts). Does that mean you can eat an unlimited amount of that stuff? No, because they’re still pretty calorie dense. Personally, I try to stick to one healthy fat source of around 100-150 calories per meal. This looks like a small handful of nuts, a third or half an avocado, or a bit of olive oil. As long as your vaguely aware of serving size/calories, I think it’s fine to include healthy fats at every meal. They keep you satisfied and make foods taste richer. A day’s worth of healthy fats could look like this: Breakfast: 1/4 cup walnuts in oatmeal Lunch: 1/4-1/2 avocado on a sandwich or salad Dinner: 1/2 Tbsp. olive oil as part of a stir fry Bottom line: Stick to “good” fats (mono or polyunsaturated, found in plant sources). Eat them liberally, but don’t ignore portions. Limit/avoid “bad” fats (saturated or trans, found in processed food, meat, and dairy). Read this post from Choosing Raw (I’ve linked to it before because it’s so great) for a more detailed explanation.

How much healthy fat should I eat?

Reader Sarah writes:

I just started following your blog and I love it! I have recently realized the folly of focusing on low-cal and low-fat dieting at the expense of a whole health and nutrients oriented approach to eating. As I transition to this new way of eating and thinking about food, I am learning constantly (I had never even heard of kale) and its so helpful to have your blog to read.

I have a question for you about good fats like avocados and almonds - lots of people talk about how its great to eat them and you shouldn’t shy away because of the fat, but I was wondering how much of these foods is too much? I love avocados, but is having half an avocado a day a reasonable amount? Should it be only a couple times a week? Less? Sam for almonds, what is the recommended serving and how often. I would love to hear your thoughts.

Sarah, you’re absolutely right that there’s no need to avoid healthy fat. In fact, you should be eating a moderate amount of healthy fat every day.  Researchers from Harvard found that the total amount of fat in the diet isn’t linked to weight gain or disease. The amount of bad fat (saturated and trans fat), however, is linked to those things.

You’ll want to seek mono and polyunsaturated fats. Like Sarah said, this type of fat can be found in plants like nuts, avocados, and plant oil (some healthy fat sources also contain healthy omega-3 fatty acids, like fish, flaxseed, and walnuts). Does that mean you can eat an unlimited amount of that stuff? No, because they’re still pretty calorie dense. Personally, I try to stick to one healthy fat source of around 100-150 calories per meal. This looks like a small handful of nuts, a third or half an avocado, or a bit of olive oil. As long as your vaguely aware of serving size/calories, I think it’s fine to include healthy fats at every meal. They keep you satisfied and make foods taste richer. A day’s worth of healthy fats could look like this:

  • Breakfast: 1/4 cup walnuts in oatmeal
  • Lunch: 1/4-1/2 avocado on a sandwich or salad
  • Dinner: 1/2 Tbsp. olive oil as part of a stir fry

Bottom line: Stick to “good” fats (mono or polyunsaturated, found in plant sources). Eat them liberally, but don’t ignore portions. Limit/avoid “bad” fats (saturated or trans, found in processed food, meat, and dairy). Read this post from Choosing Raw (I’ve linked to it before because it’s so great) for a more detailed explanation.

17 Jun 09
How can I stretch my grocery budget?

Reader Elaina writes:

I am a recent (and unemployed) college graduate who loves eating healthy, responsibly, and organically and finding new recipes to try. My friend sent me your blog and I really like it! I was wondering if you had any suggestions for poor college grads like myself who really need to keep it cheap and stretch what we have, but still want to eat healthy and tasty meals. I’m a vegetarian and I usually shop at Trader Joe’s or Whole Foods (though a bit pricey). I also seem to have the problem of produce— buying salad, eating it in a few days, then having to wait for my next paycheck to buy more. Any ideas on stretching out fruits and vegetables, aside from eating frozen veggies?

I wrote a post awhile ago about the foods that have the most nutrition bang for your buck (More Nutrition for Your Money). I use that as a guide to help me figure out which staples I should always have around/base meals on. That post also includes recipes I recommend for all the ingredients listed.

To stretch your groceries and budget, here are some strategies:

  • Go shopping more often, but spend less on each trip. If you do have time to go shopping every 3-5 days, you’re one of the lucky ones. If you make sure you’re only buying produce to last until your next shop, you should work out a system so that you always have fresh fruits and veggies on hand.
  • Go shopping less often and eat 50% fresh, 50% frozen. I only have time to shop once every two weeks. I can make my fresh veggies last for about a week, and after that, I switch to frozen. I don’t mind eating frozen half the time because it gives me flexibility to buy veggies that are more time-consuming to prepare fresh (like those convenient veggie mixes!).
  • Cook produce before it goes bad. When my fruits/veggies are on their last legs, I try to cook them as soon as possible. Cooked veggies will keep for a bit longer in the fridge than their fresh counterparts. Wilted spinach is a great addition to a plethora of dishes. You could also try baking mushy apples or pears.
  • Freeze produce for smoothies. If you have fruit that’s getting soft quickly, cut it into bite-sized pieces and freeze it. You can use it in smoothies or as a refreshing summer treat later! I love doing this with bananas, but you could try it with all fruit.

Baby’s first cookbook

JD asks:

Do you have any cookbooks/”method” books you recommend for people just kinda learning to cook whole/good foods?

I have an easy answer for that: How to Cook Everything, by Mark Bittman. I respect Bittman, love his food philsophy, and trust his recipes.

The Amazon review says:

Every inch of the way the reader finds Bittman’s calm, helpful, encouraging voice. “Anyone can cook,” he says at the beginning, “and most everyone should.” More than a few college kids are going to head off to their first apartments with Bittman’s book under arm. More than a few marriages will benefit with this book on the shelf. And anyone who loves cooking and the sound of a great food voice is going to enjoy letting this book fall open where it may. No matter what the page, it’s bound to be a tasty and rewarding experience.

15 Jun 09
Do women gain weight while on their period?

Reader Jess asks:

Can you address whether it’s true that you really gain weight when it’s your time of the month?

Short answer: No, menstruation itself doesn’t cause weight gain.

Longer answer: You might experience temporary weight gain while on your period due to a few things:

  • Water rentention. Women retain water leading up to their period and during it. That can act as temporary weight gain (see my post about weight fluctuations due to liquid retention for more info).
  • Food cravings. Some women get hormonal-related cravings that can cause weight gain if they’re not careful. However, research shows that these cravings usually don’t translate into large increases in calorie intake/weight gain.

Bottom line: If you see the scale go up while on you’re period, it’s most likely temporary. If you’re the type of person who can get a little obsessed with the number on the scale, the best thing to do is avoid weighing yourself while on your period since water retention is more likely to be a factor in weight during this time.

What about multivitamins?

Stacy writes:

I’m a reader of your blog and I love your principles!  I have been making gradual changes to my diet like cutting out artificial sweeteners, eating more whole foods, and incorporating more fruits and vegetables.  Each post of yours gives me a new idea or inspiration…thank you!  In fact, this morning I made the Purple Monster, despite my initial hesitation, and I loved it!! I was wondering…what’s your stance on multivitamins?  Do you take them?

First of all, I’m so glad you like the blog and the Six Principles! The Purple Monster is pretty delicious if I do say so myself.

I’ll be honest. I don’t take multivitamins. I certainly don’t have the authority to tell you that they work or don’t work, although new studies are finding that they don’t do much in the way of disease prevention (and can actually cause more harm than good).

Think about it this way. When you eat an orange, you’re getting nutrients like carotene, calcium, fiber, simple sugars, and vitamin C. When you just take a vitamin C supplement and skip the orange, you miss out on the rest. Scientists always try to isolate nutrients as much as they can, but I can say this with authority: NO ONE fully understands exactly how they work together.

So unless you have a specific health condition and your doctor recommends taking certain supplements, I think the safest bet is eating whole foods. In this country, most of us are privileged to have access to foods that contain all the nutrients we need without supplementing with pills. Research has shown that eating enough fruits and veggies can help prevent disease — and we already know that it’s good for your waist line and overall health.

Bottom line: If your choice is between spending money on organic fruits and vegetables or supplements, I say go with the produce. If you can afford both, do your research and find out which, if any, supplement is right for you and talk to a doctor or RD if you have any specific questions or health concerns.


Now Serving: Your Nutritionista

I love food. I love food that tastes good, is satisfying, energizes, and delivers lots of nutrition. There's lots of food like that out there. Let me prove it to you. Email questions, comments, or suggestions to yournutritionista@gmail.com.

Disclaimer: I'm not a Registered Dietitian (RD) or mental health professional. For medical or psychological counseling, please consult an RD, certified nutritionist, doctor, or mental health professional. All content on this blog is based on my own acquired knowledge/research and personal experience. It is not meant to qualify as medical advice.

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