Essential Ingredients To Keep on Hand At Home

Eggs are incredibly versatile - a staple ingredient I always have on hand.
Image: Shutterstock

Cooking for yourself can be a fun, empowering, and educational experience. It’s important to learn how to nurture your body in healthy ways as an adult, but knowing where to start can be tricky. Here are some staples that can serve as the base of many easy-to-make dishes. Be sure to pick these up on your next trip to the market!

Eggs – Eggs can be added to anything and serve as an easy way to get protein in your diet. You can eat them for breakfast or dinner and add them to just about everything. A fried egg atop a hearty kale salad? I don’t mind if I do! A soft-boiled or hard-boiled egg for a daytime snack? Heavenly!

Cheese – Cheese is another essential item you can add to just about any dish or eat alone. It’s easy to make a snack with cheese if you just add crackers, veggies, apple or toasted bread for a meal. What’s your favorite type of cheese? I love sampling the gourmet cheese section at the store each week and trying new things.

Bacon – Bacon is another awesome ingredient that can be used in so many ways--just don't eat it ALL the time. You can put it in sandwiches, breakfast dishes, salads and pastas. You can utilize it in a multitude of ways or eat it alone. I love adding the Trader Joe’s Peppered Turkey Bacon to chopped Brussels sprouts for a spicy breakfast side.

Bananas – I may have a slight banana problem. I recently got braces, and my morning staple breakfast has become smoothies, which seem to always call for banana. My personal favorite is blending one banana, 2T cocoa powder, 2T almond butter, a handful of frozen blueberries, and 1.5 c almond milk for the perfect chocolaty start to the day!

Veggies – Although it’s hard to keep fresh veggies for very long, you can always pick up some frozen vegetables that can be added to a variety of dishes—I always do this with peas and corn. For fresh veggies, I usually have at least one leafy green on hand (kale or spinach, usually), carrots (they keep for quite some time), and onion (I prefer yellow or sweet—they’re so versatile!). Plus, even if the kale starts to turn before I can finish it, it’s easy to turn into some crunchy and delicious kale chips!

Tomatoes – Not only do they add a pop to your dish, but they are also a great accent and starting point for a base for any dish. You can use them for pastas, savory pies, or paired with a sandwich. And of course, the cherry or grape varieties are fabulous all on their own. Try to get tomatoes when they are in-season, however; the out-of-season tomatoes will be far less flavorful.

Which essential ingredients do you keep in your kitchen?

Fiber-Packed Foods to Eat

Artichokes are a great source of fiber.
Image: Shutterstock

Getting enough fiber is no joke. Besides enabling efficient bowel movements, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. But strangely enough, less than three percent of Americans are meeting the recommended fiber intake.

Fiber is something the body needs but can never actually digest. It comes in two varieties – soluble and insoluble – and most plant-based foods contain a mixture of the two. When you ingest soluble fiber, it turns into gel in the stomach and will slow down digestion, which lowers cholesterol and blood glucose. When your body is processing insoluble fiber, it remains unchanged all the way to the colon, making waste heavier and softer so it can run through the intestines. Neither is ever absorbed into the body.

So how much are we supposed to eat? It is recommend for men to under 50 to eat 38 grams of fiber each day and women to consume 25 grams. Adults over 50 need slightly less. So where can you find all this fiber?

Eat blackberries or other dark berries to get your fiber in!
Image: Shutterstock

Legumes and beans are a great source of fiber. Try split peas, lentils, black beans, or lima beans. Also, many vegetables contain a good amount of fiber. Try artichokes, broccoli and Brussels sprouts for about 5-10 grams of fiber per cup. Dark leafy greens, carrots, corn, potatoes with the skin on, and okra are also great vegetable options if you’re looking to incorporate more fiber into your diet. Many fruits also contain a lot of fiber, which can be most readily found in darker berries like raspberries and blackberries, along with avocados and, somewhat surprisingly, apples, pears, and oranges.

When most of us think fiber, we think grains. The highest packed grains with fiber are bran flakes, whole-wheat pasta, pearled barley and oatmeal with 4-7 grams each. Nutritionists often suggest avoiding refined grains such as white flower, white bread, white rice, and white pasta. Instead, replace these with more nutritious and fiber-packed whole grains for better results.

How do you plan on incorporating more fiber into your diet?

Soil Safety When Urban Gardening

Homegrown strawberries.

One thing I love about living in Seattle is the number of urban gardens I see every day. I love that I can see rooftop gardens on top of high rises in downtown. I adore going to restaurants whose back patio is brimming with homegrown fruits and veggies that will later be served up on a patron’s plate. I can’t resist the temptation to try and grow my own food—strawberries, tomatoes, herbs, onion, and garlic are a few of the forays I’ve taken (not all successful). I’m proud to live in a city that’s the home of a 7-acre food forest, Beacon Food Forest (still in development).

The culture of growing your own food is intoxicating, and once you’re around it, it’s hard to put away the notion of jumping on the DIY gardening bandwagon. And that’s certainly an attitude that I can’t disagree with—I’ve been there. I’m there now. I love it, but I’m still learning a lot—and there are a lot of important things to learn.

Urban gardening increased a whopping 29 percent between 2008 and 2013, with 9 million Americans now saying they grow food in urban areas. The sentiment is fantastic, and one that I stand by absolutely. I think that we’ve allowed ourselves to lose touch with food, where it comes from, and what it takes to grow—and it would be to everyone’s benefit for more people to reconnect.

However, growing food in an urban area has its fair share of hazards, which aren’t always immediately apparent. See, soil has a legacy. One of the reasons it’s great for growing plants is because it absorbs water, which the plant’s roots can slowly absorb. Unfortunately, it also absorbs other things, dangerous things: lead, asbestos, heavy metals, cadmium, arsenic, petrochemicals, and more. Cities take their toll on nature in many ways, and growing produce in contaminated soil means we’re bringing those chemicals right into our bodies.

If you’re planning on doing some urban gardening, it needs to be done the right way. If you’re planting straight into the ground, you’re most at risk (but that doesn’t mean raised beds or pots are safe from hazard). The first thing you should do is get your soil tested to see whether or not it has been contaminated by lead, cadmium, or arsenic. Unfortunately, those tests don’t check for petrochemicals and some other really hazardous chemicals that may have seeped into the soil from car exhaust, cleaning solvents, old Laundromats, or even demolished buildings.

The best solution is to research your plot of land and learn its history—if any buildings were demolished nearby, whether it used to be a parking lot or a gas station or something else, and if there is any other cause for concern. Since you can never be completely sure whether the soil is 100% free of contaminants, wearing gardening gloves and washing all produce thoroughly is always a good idea.

If you’re using raised beds, be sure to think about what they are made out of (or what you’re using to build them). Reclaimed wood can be hazardous since you won’t know its history or whether it was ever treated with chemicals. The point: better safe than sorry.

If you’re interested in learning more about how to safely urban garden, check out this urban soil safety guide from Johns Hopkins Bloomberg School of Public Health.

Do you urban garden? I’d love to hear about your successful and unsuccessful gardening endeavors!

Image from Shutterstock.

A Definitive Guide to Spring Fruits and Vegetables

Spring already! Use this spring produce guide to get the freshest fruits and veggies of the season.
Image: Shutterstock

Happy Spring! I’m sure there are others out there that are just as excited as I am about the prospect of warmer weather and more sunshine. Winter in Seattle isn’t too harsh, but it does get a bit dreary after a while.

I’ve written before about how eating in-season produce makes a huge difference in both price and taste, and last October I shared with you a list of fall foods. I guess I missed my chance to post a winter list, but now that spring has sprung, there’s no looking back.

If you want to get the best produce at the store or market, here are the items you should keep a weather eye out for:

Pick up from fresh, in-season cherries this spring!
Image: Shutterstock

Fruits:

Apricots

Cherries

Grapefruit

Kiwis

Kumquats

Lemons

Navel Oranges

Strawberries

Vegetables:

Artichokes

Arugula

Asparagus

Pan Roasted Chicken with Lemon-Garlic Green Beans... YUM!
Image: Shutterstock

Beets

Cardoons

Carrots

Chard

Fava Beans

Fennel

Fiddleheads

Garlic Scapes / Green Garlic

Green Onions / Scallions

Greens

Kohlrabi

Leeks

Lettuce

Mint

Morels

Nettles

New Potatoes

Parsley

Pea Greens

Peas

Radishes

Ramps

Rhubarb

Spinach

Spring Onions

Sweet Onions

Did I miss any? Share in the comments below which recipes you plan to make with these spring ingredients! Last night, we made this Pan Roasted Chicken with Lemon-Garlic Green Beans… and it was divine. We used Sweet Meyer Lemons (and oh man were they sweet!), boneless skinless chicken breasts, and then followed the recipe to a T. There’s nothing like a simple spring dinner to get the season started right!

Amp Up Your Diet with These 15 Fruits and Veggies to Avoid the Flu This Season

Parsnips are rich in Vitamin C and one of my favorite winter soup ingredients!
Image: Shutterstock

I work in a small office, yet we’ve consistently had at least one person at a time semi-sick for the past few weeks. When I went home for the holidays, a few of my friends and family members were fighting off sickness, and when I got home, I could feel that winter chill trying to sink into my bones. It’s flu season, and I really don’t want to get it. Do you?

Luckily, I’ve thus far been able to stave off the coughs and chills, fevers and tummy aches. I used to always be the first to get sick, but these days it seems like my immune system is a lot stronger. My hypothesis is that my increased level of exercise and healthy eating over last year is at least partially responsible.

While stocking up on Vitamin C supplements can help if you feel a potential flu coming on, my opinion is that it’s best to approach the situation proactively. Give your body the nutrients it needs to be able to fight sickness as soon as it comes on, not just when you finally feel it. These fruits and veggies will give your immune system a much-needed boost and help you avoid the flu this season:

1. Bananas – Vitamin B6
2. Bell Peppers – Vitamin C
3. Broccoli – Iron
4. Cantaloupe – Vitamin A
5. Carrots – Vitamin A
6. Citrus – Vitamin C
7. Green leafy vegetables – Vitamin C, folic acid
8. Kale – Iron
9. Mushrooms (certain varieties) – Vitamin D
10. Papaya – Vitamin C
11. Parsnip – Vitamin C
12. Pumpkin – Vitamin A
13. Spinach – Vitamin E 
14. Squash – Vitamin A
15. Sweet Potatoes – Vitamin A

Can’t find these veggies fresh? Don’t forget that most produce also comes in frozen varieties, which are usually preserved at peak ripeness. Just make sure that there is no added salt, sugar, or other ingredients. Frozen veggies are great for soups, stews, and stir-fry—all lovely, warm winter meals!

As much as I love eggnog, cookies, hot chocolate, and all those delicious comfort foods, they don’t really help my body out when sickness abounds. So, for now, I’m going to be re-adjusting from my holiday food binge and getting back to basics.

It’s Alive! Fruits and Veggies Don’t Have to Be On the Vine to Live

Research showed that cabbage still responded to light
patterns after a week on the shelf.
Image: Shutterstock

Think those fruits and veggies on the grocery store shelves have already died? Think again.  Two studies out of Rice University from researcher Janet Braam and company have shown that not only do fruits and vegetables change their physiology in line with circadian rhythms, but they also continue to do so even after being picked.

Circadian rhythms are, essentially, our biological clocks. Our brains and bodies respond to the oscillation of the circadian rhythm, which is on a 24-hour clock. Changes in the circadian rhythm determine when our sleep drive is greatest, when we are hungriest, signals hormone production, and more. Circadian rhythm is strongly linked to the light-dark cycle of the day, and can even be affected by external signals like exercise. All living beings—humans, plants, animals, and even fungi—have a circadian rhythm.

Mediterranean Diet Craze

The Mediterranean Diet calls for plenty of
fruits and veggies every day.
Image: Shutterstock

It seems like all I’ve been reading about in the past few days are the Oscars and the Mediterranean diet. I didn’t watch the Oscars, but I’ll admit I jealously perused all the gorgeous gowns afterwards. And of course once I was done with that, I could move on to reading about the Mediterranean diet.

Of course, I’d heard of it before, but I had never looked into the specifics. Now it’s all the craze. That’s because a recent study confirmed that eating a Mediterranean diet can help reduce the risk of developing heart disease. A survey of about 1.5 million healthy adults showed that those who ate Mediterranean diets had a reduced incidence of not just heart disease, but also cancer, cancer mortality, Parkinson’s and Alzheimer’s diseases.

These are the key components of the Mediterranean diet, according to the Mayo Clinic (information taken directly from their site):

The Mediterranean Hierarchy
Image from diet-blog.com

• Getting plenty of exercise
• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Drinking red wine in moderation (optional)

Part of what makes the diet so great is that it is very low in LDL cholesterol, which we call “bad” cholesterol. It also has a good amount of healthy fats in it, which come mostly from nuts and fish. Grains are not avoided in this diet; rather, whole grains are eaten in moderation.

Mediterranean cookbook, Cook Yourself Sexy
Image from candicekumai.com

The hierarchy of foods is laid out like this: on the first tier (largest) are olive oil, fruit, nuts, vegetables, and whole grains; on the second tier (middle) are fish and poultry; and on the third (smallest) tier are red meats, dairy, processed meats, and sweets.

“The fear of fat is so 1980s,” said Candice Kumai, author of Cook Yourself Sexy. “That’s not what’s making you fat. It’s the overconsumption of grains, heavy meats, the wrong type of fats, refined sugar and processed foods.” Kumai’s new book features Mediterranean recipes like Lox, Caper and Rocket Salad; Roasted Tomatoes with Barley; Clams in White Wine Sauce Over Linguine; and Cherry-Pistachio Biscotti—all full of nutrients and omega-3s. Yum!

Vegetarians Have Healthier Hearts

Eating meat could affect your heart health.
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It’s easy to assume that a diet full of lots of meat (protein) is healthy. In fact, many people feel a meal isn’t quite complete without at least a small serving of meat. But the truth is, meat’s not all it’s cracked up to be. No question about it, meat is a great source of protein—but it’s also a big source of saturated fat and sodium.

When it comes to ischemic heart disease, two of the main risk factors are high blood pressure and high cholesterol. Saturated fat is the biggest dietary factor that contributes to the production of cholesterol. As for sodium, it’s the biggest dietary determinant of high blood pressure, according to Dr. Peter McCullough, cardiologist for St. John Providence Health System.

Vegetarian diets had a lower risk of heart disease.
Image: Shutterstock

Because a vegetarian diet leaves out meat, which can be full of sodium and saturated fat, vegetarians are 32% less likely to develop heart disease than meat eaters. This is according to a British study published in The American Journal of Clinical Nutrition. The study surveyed over 44,000 people, 34% of which were vegetarians.

Of course, one doesn’t necessarily need to become a vegetarian to cut saturated fat and sodium from their diets. It certainly makes it easier, but vegetarianism can also come with problems like not getting enough protein and consuming too many sugars. Cheese, which vegetarians tend to consume in larger amounts, is also a big source of saturated fat.

Image from acanaturalmeats.com
Beef is the unhealthiest source of protein.

Being choosy about meat products can go a long way in lowering the chance of heart disease. Fish is the healthiest source of protein, followed by beans and nuts. The least healthy source of protein is beef, since it’s usually quite fatty. McCullough recommends staying away from the “three s-es:” sugars, starches, and saturated fats to lower health risks.

I generally eat about half my main courses vegetarian and the other half with a serving of meat. Do you eat meat, or are you a vegetarian? I’d love to hear your input in the comments below!

15 Cleanest Foods to Buy

Onions are the least likely to be contaminated with pesticides.
Image: Alexandre Dulaunoy via Flickr CC

In my last post, I talked about foods that were best when bought organic because of the high occurrence of pesticides found in them. That list included popular fruits and veggies like apples, strawberries, and spinach (read the full article here!). Pesticide contamination for apples was around 98%, and some other food items were likely to be contaminated with dozens of chemicals and pesticides of varying toxicity. On celery and strawberries, one sample revealed the presence thirteen different pesticides on each. Yikes!

But enough about the contaminated foods. You can read about that in the other post. Here I wanted to talk about the 15 cleanest foods to buy. These are the foods that, if you can’t afford to buy everything organic, are much less likely to be contaminated with pesticides in their non-organic forms. Here are the “Clean 15” as provided by the Environmental Working Group (EWG):

Watermelon is among the cleanest of produce.
Image: Shutterstock

1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet Peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe (domestic)
12. Sweet Potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms

If you can’t afford to buy all produce organic, these are the safest produce items to purchase non-organic varieties of. The health risks from consumption of pesticide-contaminated foods are grave. Because health risks depend on the amount of pesticides consumed and the toxicity of individual pesticides, avoiding the most contaminated foods while eating more of the least contaminated foods will help keep you out of harm’s way. 

Top 10 Foods to Buy Organic

Do you really want THIS to be on your food?
Image: Shutterstock

Buying all organic can get expensive sometimes; at some stores it may even be impossible. If you fall into the same category as most Americans, you might need to pick and choose which foods you buy organic and which you don’t. These ten produce items have been found by the Environmental Working Group (EWG) to be the most likely to contain pesticide contamination, which makes it a wise choice to buy organic:

It's best to buy your apples organic.
Image: msr via Flickr CC

1. Apples
2. Celery
3. Sweet Bell Peppers
4. Peaches
5. Strawberries
6. Nectarines (imported)
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers

Green Beans, Kale, and collard greens were also listed as foods that contained pesticides of particular concern—they were commonly contaminated with “highly toxic organophosphate insecticides,” which are toxic to the nervous system. This information comes from the EWG’s 2012 Shopper’s Guide to Pesticides in Produce™.

Consumption of food with pesticides can cause serious health problems, such as birth defects, nerve damage, cancer, and more. Of course, these effects directly relate to how much is consumed and how toxic that particular pesticide is. Children are especially sensitive to pesticides because their bodies are still developing and they eat a greater percentage of their body weight in food than adults do.

Strawberries were among the most contaminated.
Image: Shutterstock

While eating one strawberry with trace amounts of pesticide might not do much harm, constantly consuming contaminated foods could become a problem. Steering clear of non-organic brands of the above produce will help keep you and your family out of harm’s way. My next posting will continue this topic with a list of foods that have been found to contain the least amount of pesticides.