Soup Season

While I love a good gazpacho in the middle of the summer, this time of year seems like the real soup season. Soup is fantastic on a raw, wintry day but it’s also good for weight loss efforts. Barbara Rolls’ Volumetrics research showed that when we eat soup as part of a meal, we tend to eat less. This has to due with the high water content of soup.  When choosing soup, out of the house, tomato-based, bean or broth based soups are good choices.  As if soups are “dairy free”, I find this is more strategic than asking if a soup contains cream and stick to those selections. To control sodium, stick to small sized soups and pair your soup with whole grain crackers, a side salad or fruit. I asked the writers behind some of my favorite blogs and sites for their soup selections around town or when not making their own.

Sara Reistad-Long, Svelte Gourmand

Sara and Camille's site Svelte Gourmand is one of my favorite blogs. They discuss recent research and recipes all in a tone that smart but never preachy.

I'm a big fan of Corbet & Conley's lentil and split pea soups. They're well spiced (i.e. you might get a bay leaf in your take-out container...feels very fresh). They're also rich, though. For lighter varieties, I tend to rely on Whole Foods. The flavorings are weaker, so I usually spice them up with a little sea salt, fresh ground pepper, and a splash of tabasco. A shake of tarragon can add a fun and unusual twist to anything chicken-based. 

Camille Noe Pagan, Svelte Gourmand

Off the top of my head, I love Pacific Natural Foods organic tomato soup. I grew up on Campbell's tomato soup, so it's a comfort food for me. The PNF version is similar in terms of taste, but is organic, and while not perfect, is at least made with cane syrup (instead of HFCS, which is most of the other tomato soups I've checked out--even so-called "healthy" versions), and is about 100 calories a serving. My toddler loves it, too.

Pamela Wenberg, City Baby

I've met Pamela almost nine years ago after I had Myles. She was running her new moms luncheons and I was seeking any information I could get my hands on (always loved research). She is the woman behind the City Baby books (or baby bibles) and site.

My favorite places for soup are: Corner Cafe (90th and Madison and 92nd and 3rd) and Soup Stop. I love the Broccoli soup at Corner and the Yellow Lentil at Soup Stop but I also like the Black Bean.

Melissa Gerstein, Moms in the City

Melissa is on the NYC show Moms in the City where 3 moms debate parenting issues, city life and current events and also writes a blog. I worked with Melissa on an episode of Moms in the City, we met through a friend at The Race for the Cure. Melissa sent the following suggestions:

Josie's Carrot Ginger and Artie's Matzoh Ball are my 2 NYC faves.

Lauren Johnston, Running Dialogue 

I believe Lauren and I met on Twitter, is that possible? We read each others blogs and I invited Lauren to a talk I was giving for runners. She recently  completed the NYC marathon and blogged about the whole experience.

I eat soup all winter!  There are two I really enjoy in my neighborhood (Prospect Heights).

Lentil soup from Zaytoons (it’s the thick kind, yellow lentils)

 Vegetarian Black bean soup from Cheryl’s Global Soul: 

My favorite take away soups are by far the selections at Hampton Chutney. They have carrot, sweet potato, multiple types of dal, spinach soups and they're all spicy and flavorful. The best part is the gluten-free cheese dosa that comes can with it.

What are your favorite soups in your area? Why do you like them? What comes with them? Do you eat it (the bread, crackers etc.)?

Market Foodtraining: Bright Sides

As promised, each week this month Market Melissa (Melissa Oshea) will bring you a veggie superstar she feels should make it onto your Thanksgiving table. This one is personal favorite that even made it onto her bio. This week we're talking Brussels sprouts.

Ever wonder where the name came from?  Brussels sprouts were originally cultivated in Belgium and therefore given the name “Brussels.” This is a little strange to us since most foods names do not include the city of origin. When it comes to Brussels sprouts, people can be separated into love ‘em or hate ‘em groups.  Many “hate ums” associate Brussels sprouts with something they were forced to eat as a child and therefore avoid now. However, how you cook vegetables, Brussels sprouts included, can make or break your experience. I’m not saying your mother wasn't a good cook way back when but rather that you may want to revisit certain veggies. John Lennon wanted peace, all we are saying is Give Brussels Sprouts a Chance!

Brussels sprouts are usually sold in small containers but you can also find them in stores still attached to the stem. You won’t find them on the “clean” or “dirty” produce lists (based on pesticide levels), so they aren’t a must to purchase organic. Just make sure to wash them really well to remove any dirt that may be trapped in between the leaves. Brussels sprouts are in season now making them easy to find in stores.

 In terms of health, Brussels sprouts are one of the strongest anti-cancer vegetables. Sulforaphane in Brussels sprouts signals the liver to release enzymes that can neutralize carcinogens. Sulforaphane shows promise with breast cancer as well; it can stop the production of breast cancer cells.  Brussels sprouts are an excellent source of Vitamin C and surprisingly contain Omega-3 fatty acids. With 4g of fiber per cup, your digestive system will also reap benefits from consuming these veggies. Interestingly, there is more protein in these Brussels sprouts, 4 grams, than most veggies, which tend to have 1-2 grams per cup.

While you can steam Brussels sprouts, I think roasting is by far the best and tastiest way to go. Just don’t overcook them, as this will bring out their sulfur content and make them quite stinky and taste rather bitter (hate ‘ems take note). You can store unwashed and untrimmed sprouts in a plastic bag for up to 10 days in the refrigerator.

So for all of you Brussels sprouts haters, try my simple way cooking suggestion and let me know what you think.

•  Preheat oven to 400 degrees F.
• Wash, trim and cut sprouts in half.
• Toss with olive oil and kosher salt.
• Roast cut side down on a baking sheet at 400F for about 30-35 minutes, until tender and slightly browned – remember not to overcook.
• Shake the pan a few times during cooking so they brown evenly.
•  If I ever have leftovers, I like throwing them into a salad the next day or eating them cold as a snack, yes we said snack.

Here are some other recipes that are great too:
Brussels sprout leaves

Brussels sprouts with walnut and lemon vinaigrette (Eating Well)
Brussels sprouts hash (Organic Authority)
Roasted Brussels Sprouts with shallots
Are you a love 'em or a hate 'em? If you're a hate 'em have to tried them as an adult? What is your fave Brussels sprout recipe? What "bright sides" are you serving for Thanksgiving?

Ask and You Shall Receive

A typical morning in the peaceful, easy Slayton household goes something like this. I bark requests (ok commands) while my children feign deafness and my husband tells me to calm down. Last week, as our departure time approached I looked at my shoeless son Myles and said “can you give me one reason why your shoes aren’t on?” He stared at me annoyingly tranquil, despite my hysteria, and answered “because you didn’t ask me to.” I went through the catalog of orders I had given the boys and he was right, that morning I hadn’t mentioned the shoes. Touché’.

I thought of this exchange on Monday when I attended a breakfast meeting and panel discussion on organic food sponsored by Stoneyfield Farm, Nature’s Path, Earthbound Farm and Native’. I listened as the moderator, a nutritionist named Ashley Koff, discussed visiting farms to observe the difference in organic and conventional soil. I nodded as Alex Lu, who is in environmental health at Harvard explained that nobody needs to prove conventional food is healthy. And what people would say if, instead of “organic” you asked if they want chemicals in their food or no chemicals? The U.S., it seems, has led the way in cleaning up our air and water but unfortunately not our food. As far as I was concerned, the esteemed panel was preaching to the choir. I was already pro-organic and when presented with the option vote organic for taste and health.

When it came time for the Q & A, I had a question I was dying to ask. Ashley had mentioned that her group had to pay the Westin in order to not serve their food and instead offer organic items. I had a room service delivery of non-organic coffee and hormoney milk back at our hotel thought I would never consume a conventional dairy product at home. As far as the convention I was attending I would place my bet on the needle in the haystack over finding organic food in the food court. I was passed the microphone, complimented the panel and asked “practically speaking, what do you suggest people do when they are away from home with few organic options?” The response was eye opening to say the least.

Jeff Moyer, from the Rodale Institute said the farmers grow what is requested of them. Sadly that’s often the potato that will make the maximum number of French fries or the tomato that can withstand the picking machine. “If people demanded organic, producers and companies would come around.” He said that if every 12 year old demanded organic pizza, the wheat industry (controlled by pizza) would change. This was completely eye-opening for me. I spend hours every day helping people make choices to improve their health and nutrition and hours more writing about the state of these areas. While I do work with my children’s school in improving the food offerings, I don’t think I had considered the power of us all acting as our own lobbyists. Why should we have to eat inferior food when away from home? Let’s each try to change the food selections at one school, store or restaurant and I think we’ll be pleasantly surprised. Some ideas:

• Ask your local coffee place if they serve organic milk. Tell them people would perhaps pay more for it and they can alert their customers they’ve made the change.
• Find out where your workplace gets food for meetings and see if the fruit or lunch meat can be changed to organic.
• Work with your children’s school; start with organic snacks or organic produce.
• And talk to your local pizzeria. Request organic cheese or organic flour (organic whole wheat or is a home run)
Let me know where you plan to “ask” for organic food options and pass this concept on to your friends, family members and coworkers. This time next year I hope the Westin has its own organic options.

5 FNCE Favorites

Every year, around this time, I attend the Food and Nutrition Conference and Expo organized by the American Dietetic Association. Part of the conference involves seminars on various topics in nutrition, the other part is the expo. The expo is a giant, generally subterranean, windowless room filled with booths. The booths are run by food companies, big and small, virtuous and questionable. This year’s conference is in Boston. In between lectures, my friend Keri and I headed to the Expo Hall checking out the offerings. The whole process reminds me of trick or treating for nutritionists. There are some trick or treaters who want to gather as much as they can. Others survey the "candy" selecting only their favorite treats. After all these years, I am selective. I take samples from a few companies and taste a couple of items. Here are some of my favorite finds from FNCE this year:

 Mary’s Gone Cookies

The company behind the crunchy, gluten free crackers we love now makes a cookie. The cookies are also gluten free; they also have chia seeds and quinoa in them I tried the ginger and oatmeal and preferred the oatmeal. These are a great snack or a breakfast option.

 Sweet Leaf Liquid Stevia
Sweet Leaf makes stevia packets that are good for coffee or tea. I was excited to see Sweet Leaf Liqiud in interesting flavors such as English Toffee and Hazelnut. These work in oatmeal, yogurt or coffee drinks. The flavorings used are all natural.

Guayaki

Guayaki makes yerba mate, a caffeinated drink from a South American plant. Their yerba mate comes in tea bags, bottled drinks and a 35 calorie organic energy shot that contains ginger and goji berries. Guayaki is great before a workout or mid morning.

GG Scandinavian Bran Fiber Sprinkles
GG crackers have been a Foodtrainers’ favorite for years. They’re high in fiber and low in calories and a great bread stand in. GG now makes “sprinkles” a crumbled version of their crackers perfect in yogurt, mixed into a salad in blended in a smoothie for added fiber. We will be adding these to our Open Sky store.

Mu “measure up” Bowl

Regardless of what we eat, portions are important. Taking out measuring cups at 7am is more than I can handle so I loved finding these all-in-one bowls. There are subtle lines indication varying amounts on the inside of these bowls. Finally your serving can match what’s suggested on the package.

So I came, I tasted and I'm ready to head home.
Were you at FNCE, what were your favorite finds? If you weren’t any favorite new food finds? Any of these you’d like to try?

The Sweetest Thing

November is National Diabetes Month. Perhaps you are not one of the 24 million people in the US with Diabetes. For this reason, maybe you don’t give diabetes much thought. What if I told you. at the rate we're at 1 in 3 children born in the U.S. may have diabetes in their future? I was at Good Morning America this morning talking sugar for Good Morning America Health(I will add the link to the segment when I get it). The truth is, diabetes aside, most of us eat too much sugar. On average we have 22 teaspoons (88grams) of sugar a day. For women, that’s over 3 times the maximum amount we should consume.

I mentioned in a Halloween post last week that candy isn’t where we get most of this sugar. If you add soda and juice drinks together they account for 40 percent of our sugar intake. If we were to add coffee and tea-based drinks the number would be even higher. If you want to reduce your sugar intake or your children’s sugar intake start with a beverage intervention. Soda, smoothies, yogurt drinks, chai teas and mochas are full of sugar. Most of these items contain your day’s worth of sugar. Instead try Hint water, Ayala Herbal Waters, Ito En Teas Tea and Boylan’s seltzers for sugar free, sweetener free drinks.

As for better sweeteners, there is agave nectar, honey and stevia. You’re probably seeing these in many more products. Agave has received attention as a lower glycemic sweetener; this means agave raises your blood sugar less than sugar or corn syrup. It has a great taste and is fairly sweet. You don’t need a lot of agave to sweeten teas, dressings or on French toast or pancakes. Agave isn’t calorie free and should be portioned out. Organicville is a great brand of ketchup and Wings of Nature are delicious snack bars, both use agave for sweetness. As for stevia, I see it as a natural alternative to equal and splenda. Stevia is available in packet form; you’ll see it as Truvia and Purevia . Zevia is a stevia sweetened soda that a lot of people like. It is a very good option for diabetics. The downside to stevia is that some find it has a licorice-like aftertaste, see what you think.

In term of sugar free products, I am always a little leery. Many sugar free cookies, candies and gums use sugar alcohols. Sugar alcohols end in –ol, you’ve probably seen sorbitol, maltitol or xylitol on ingredient lists. These sweeteners do raise your blood sugar, though not as much as sugar and can cause GI distress (aka gas or diarrhea) in quantities exceeding 10 grams. I tend to feel that sweet begets sweet and the more sweet we eat, “sugar free” or sweetened the more we will crave. My advice would be to stick to 1 sweet a day whether that’s a coffee drink or a sweetened yogurt and to choose more natural sweeteners whenever possible. If we could do that, add some fiber to our diets (oatmeal, fruits with skin) and sprinkle some blood sugar lowering cinnamon on our food…that would be the sweetest thing.
Where do you get sweet in your day? What sweetener to you use?

Market Foodtraining: Bright Sides

This is a guest post by Melissa O'Shea aka Market Melissa

It’s already November which means Thanksgiving is only a few weeks away. I never understood the logic behind using this day to gorge ourselves with lots of fatty food. Maybe it is because I am a nutritionist, but why can’t we celebrate, give thanks AND be healthy? For those of you who are with me on that, try celebrating seasonal foods with some of these nutritional powerhouses, yet sometimes forgotten veggies. Each week this month we will highlight a veggie we feel should make its way onto your dinner table, and a recipe we think we will be a homerun with your entire family.

 We often find when we’re eating something and can’t figure out why it tastes so good, there are often leeks involved. Leeks are in the allium family, related to garlic, onions, shallots, and scallions. They actually look like large scallions. Leeks are a good source of folate, iron, Vitamin C and Vitamin B6. They also contain flavonoids and polyphenols, antioxidants widely shown to aid in cardiovascular support and prevent of some forms of cancer. All this for only 16 calories in ½ cup, cooked.

When shopping for leeks, look for firm and straight ones with dark green leaves and white necks. Avoid ones that are yellowed or wilted, or have bulbs that are cracked or bruised. The leaves usually have dirt in between them so be sure to wash them well before cooking or pick some up at Trader Joe’s, which are already cleaned and prepped. Leeks have a milder and sweeter flavor than onions and are perfect in soups or cooked in salads, such as the lentil salad recipe below. Leeks are available from fall to early spring, making them a perfect addition to your Thanksgiving table.

Warm Lentil and Leek Salad (Adapted from Vegetarian Times)


Ingredients:

2 Tbsp olive oil

2 leeks, white and green parts thinly sliced

2 Tbsp sherry vinegar

2 tsp whole-grain mustard

1 17.6-oz pkg. cooked lentils (Trader Joe’s has a great one) or 2 cups cooked lentils

1 ½ organic red seedless grapes, halved

¼ cup chopped roasted pistachios

3 Tbsp finely chopped mint

3 Tbsp finely chopped parsley

¼ cup crumbled feta (optional)

1. Heat the oil in a skillet over medium heat. Add the leaks and cook until translucent, about 7-9 minutes.

2. Remove from heat and stir in the sherry vinegar and mustard.

3. Combine the leek mixture with the rest of the ingredients and season with salt and pepper. Top salad with crumbled feta cheese, if using. Enjoy!

Other recipes:
Giada’s Asparagus and leek soup

Leeks with Dijon vinaigrette
Have you cooked with leeks before? What are your favorite leek dishes you’ve made or eaten? What are your favorite fall vegetables?
For more information on market foodtraining or questions for Melissa you can email Melissa@foodtrainers.net or on Twitter @MarketMelissa

November Challenge

It’s November first today. A few of you may recall, when I set my resolutions that I mentioned I’d follow up on my progress on the 1st of each month. The good news is that I am fairly content in my results having run Chicago, started yoga (which I now would say I love) and I’m happy I set these benchmarks to carry with me and strive for. I also have to say that writing about these monthly is another story. Enough about me, I want to use today to challenge you. If you read this blog regularly (thank you I worship you) you’ll know that I dedicated my Chicago marathon to 2 important J’s in my life. Little J was at my apartment for trick-or-treating last night. I didn’t tell any of my friends about his ordeal and nobody, until told, suspected anything other than a costumed, candy craving child on a mission to collect big. He should be back in first grade soon and his mother, who I wrote about,well I saw her smile last night too.

Older J, has a name, it’s Jen but you can call her fearless Jen too. I saw fearless Jen on Friday. I email with Jen a lot but asked if there was a way I could come and see her. I wanted to see if I could help with her nutrition but I also just wanted to sit and talk. I went to Sloan Kettering to keep Jen company during a blood transfusion. Jen encouraged me to come early, before she got too groggy. I walked into the hospital room and a beaming Jen smiled at me. I met her mom too, also trying her best to be cheery. Her mom snapped the photo of Jen and me (above) for Jen’s You Fearless blog. Jen explained to me that the chemo she was on wasn’t helping and she was about to embark on another potent combination chemo. She is in a lot of pain at this point so it’s key that this next “cocktail” is effective. Yet no time with Jen is doom and gloom. Jen was busy recruiting nurses and hospital staff for Cycle for Survival. “Cycle” is an amazing event and charity started by Jen and her husband Dave. Cycle 2011 will be on February 12th and 13th and here is where your challenge comes in.

Cycle is currently in New York, Long Island, Chicago and as of last week San Francisco. Do not despair if you are not in these cities you can start a satellite team. There are 4 hour shifts that can be divided up. I do have to say the idea of the “extreme” option where you cycle for 4 hours appealed to my “aint no mountain high enough” side. You can decide what’s right for you. It’s winter and exercising outside is getting tougher. This is a great cause, a great goal and I encourage, ok implore, you to register. I know where I’ll be during Cycle. Jen looked at me on Friday and said “you’ll be on my team, team Fearless.”
Do you think you'll try Cycle or tell your friends about it? Do you have any J's in your life who inspire you? What are you fearful of?