Despite my personal qualms with Wal-Mart, I have to give them props for this new initiative to cut produce costs this year – equating to a 1 billion $ loss in revenue over each year – as well as cutting sodium, fat, added sugar and trans-fat from their name brand products by 2015. This will also mean that major name brands who sell products in Wal-Mart will be pushed to make similar changes in their products as well. This is all in part due to Michelle Obama’s Healthy Living Campaign.

Michelle Obama and Wal-Mart CEO

The great thing about this initiative is that Wal-Mart serves the population of people who are most at risk of developing our nation’s most deadly diseases – Heart Disease, Diabetes and Obesity. Food cost of produce has always been the main factor in why people say that they don’t eat fresh produce. Why buy fresh green beans for $2.99 when you can have green beans in a can for $.99? Cutting costs might make the fresher – and healthier – option much more appealing. But even if people are able to buy more produce they most likely won’t give up processed foods. That is why reducing sodium, fat, added sugars and completely eliminating trans-fat in common food products will be key to improving the health of thousands of Americans.

Will we really see a change in the way people eat? I think we are a long way off from seeing results. But hopefully this first step will be a catalyst for deeper change in the Food Industry.

Take a look at this article by nwi.com that recounts the official announcement made by Michelle Obama and Wal-Mart CEO Bill Simon.

As the weather turns cooler I find myself drawn to soups and stews – comfort foods. A new favorite of mine is a version of Moroccan Lentil Stew from Vegetarian Times magazine. With a unique blend of spice and cinnamon, this recipe has everything you could want in a stew (well, unless you are addicted to meat) and will leave your insides warm and your tummy quite pleased. I usually make a pot of brown short grained rice or quinoa to accompany this hearty entree. As an added bonus, the combination of grains with beans and lentils means complementary amino acids and a “complete protein”.

Moroccan Lentil Stew and Brown Rice

Moroccan Lentil Stew

Cook Time: ~30 minutes

Ingredients:

• 6 Roma tomatoes, chopped
• 2 large cloves of garlic, minced
• 1/2 white or yellow onion, diced
• 1 can of Chickpeas, drained
• 3/4 cup dry lentils, cooked and drained
• 1/4 cup Golden raisins
• 2 teaspoons ground Cumin
• 1 Tablespoon ground Cinnamon
• Salt to taste (optional)
• Plain Greek Yogurt

Directions:

1. In a medium sized sauce pan, add lentils and cover with water – about 1 inch above lentils. Set stove to High heat and bring water to a boil. Reduce heat, cover and allow to simmer for 20 minutes or until lentils are tender (not mushy!). Once lentils are cooked, drain and rise with cold water to stop cooking.
2. Meanwhile, on a separate burner, add olive oil and diced onion to large pot. Set stove to Medium-High heat and cook onion until translucent. Add garlic and cook for 1 minute more. Reduce heat to Medium and add diced tomatoes. Let tomatoes cook down until mushy. Add chickpeas, lentils, golden raisins, cumin, cinnamon and salt. Cover pot, reduce heat and allow to simmer for at least 10 minutes.  Taste and adjust seasonings if needed.
3. Serve stew by itself or ladled on top of brown rice or quinoa. Add a liberal dollop of Greek yogurt on top.
4. ENJOY!

Roasted Cauliflower

It’s hard to get the recommended 5-7 servings of fruits and vegetables in everyday and so I try to squeeze in a veggie side where ever I can.  Along with the stew, I also decided to roast a cauliflower head (one GIANT head was only $1.99 at Central Market!). If you have the time (at least 30 minutes), roasting is a wonderfully simple – and amazingly delicious – way to cook up some extra veggies. The denser the vegetable the better. I love to roast small fingerling potatoes with onion wedges and carrots.

Roasted Vegetables

Directions: Throw roughly chopped veggies into a baking pan and drizzle enough olive oil to lightly coat the surface and keep from burning. Add salt, pepper and italian seasoning to taste. Set oven to 415F and roast for 30-45 minutes. Stir veggies around every 10 minutes or so to prevent burning.

In my confusion while making chili the other night I accidentally opened an extra can of chickpeas. So what’s a girl to do except make Hummus? The history of Hummus is fascinating. Did you know that Hummus originated in the Middle East around the 12th century? If its stuck around this long it must be really good!

The recipe I used was fairly simplistic; mostly comprised of what I happened to have in the refrigerator and spice cabinet. Of course, Hummus can be spruced up an infinite number of ways. A favorite of mine is Roasted Red Pepper hummus (alas, no red peppers to be found in my fridge this time).

Simple Hummus

So what are you supposed to do with this lovely beany paste?  One popular use for Hummus is as a dip for raw veggies. If you have been looking for ways to incorporate more vegetables into your diet then look no further. It’s addictive. Another great way to use Hummus is as a spread for sandwiches in place of mayo.

The nutritional benefits of hummus also make this dip extra appealing. Chickpeas (also known as garbanzo beans) happen to carry a whopping 7g of protein per 1/2 cup. Thats pretty significant for a plant based protein source. They are also a good source of Iron (holla ladies!) and other minerals. Tahini is basically sesame seed butter. Nuts are packed with protein and so in only 2 tablespoons of Tahini you will find 5g of protein! Now do you see why this totally beats mayo in the nutrient department? If you sub Hummus for mayo not only will you gain a mighty helping of protein and minerals but you will also cut down on your fat intake.

Light and Creamy

Kristin’s Simple Hummus

Tools: food processor or high speed blender, can opener

Cook time: 5 minutes

Ingredients:

• One 19oz can of Chickpeas, drained and rinsed (to remove sodium)
• 2 Tablespoons of Tahini
• Juice from 1 lemon
• 1/2 Tablespoon of ground Cumin
• 1/4 cup water
• Salt and pepper to taste

Directions: Add drained chickpeas, lemon juice, tahini, cumin, salt and pepper to food processor. Blend on high to puree mixture. Add water slowly until desired consistency is reached. Depending on how powerful your food processor or blender is you may need to occasionally scrape down the sides with a rubber spatula.

Talking about the ill effects of Fast Food on a person’s body may seem redundant but it’s good to have a reminder every once in a while. Don’t be fooled by McDonald’s (or Wendy’s or Jack in the Box or Arby’s…) claims of healthier products. The truth is that in order for them to sell you a burger for $1 they need to patch together cheap food made with cheap ingredients (well, more like chemicals). Think of your body as an expensive sports car. If you don’t use premium fuel, then your engine isn’t going to perform well. Low quality, non-food items will only slow your body down in the long run.

McFrankennugget

We may have fallen for the marketing but when it comes down to it we need to take ownership of the choices that we make. Remember that eating fast food for convenience should be your Emergency Plan for dinner, not Plan A. No matter how busy you are a little time management can ensure a quality meal.

Check out this video of the 6 Month Happy Meal Experiment.

Yes, I eat out.  Who doesn’t these days?  Very few people I imagine.

This morning was a bit slow – ahhh sleep – and so rushing out the door I didn’t have time to eat breakfast. Usually, I have something portable on hand like Fage yogurt or a buckwheat waffle.  But not this morning. This morning I was empty handed.

So After dropping Ben off to work I considered all of my possibilities (at least the ones that included free wifi): Cafe 360, Panera Bread, Starbucks.  I remembered Starbucks “Perfect Oatmeal” and was sold.  A much better option than a bagel or eggy sandwich thing.

It comes with raw nuts, mixed dried fruit and brown sugar on the side.  I use all of the nuts and fruit but only about 1/3 of the brown sugar packet. Delightful. And so filling! I’m not sure I’ll be able to eat much of a lunch today.

A lot of people ask about the health benefits/consequences of coffee. Research has shown that moderate intake of caffeine may be beneficial to overall health. “Moderate Intake” does not mean a whole pot per day. Its means 8-16 ounces per day.

If you are going European what kind of milk to use?  I enjoy whole milk or soy. Yes, I drink whole milk. Mainly because my overall fat intake is not very high.  So I’m not worried about the extra calories (or the small amounts of saturated fat).  Another reason is that I try to choose foods that are minimally processed when I have the option.  Organic soy milk is also a great option if you want to fork out an extra $.50 or so.  It has a lightly nutty flavor that I really like.

So the next time to find yourself in a fast food bind look at your options and make a decision based on what has the most positive nutritional value – even if its a burger minus the cheese + all the veggies.

Lean on America’s classic on-the-go option for a healthy and satisfying lunch (minus the PB&J). Sandwiches are quick to make and can be very nutritious when you choose the right ingredients.  I’m usually able to throw one together in the 5 minutes before I need to leave in the morning.

Ditch the white bread. I love these multi-grain bread loafs from the HEB bakery. They are fresh, whole-grain and the perfect size – about half the size of a commercial brand bread.

And guess what? If you jam pack these little suckers with nutrient dense ingredients, your stomach won’t miss the extra bread. Just ask Ben, he can only eat one of these!

Here are some tips for Healthy (and YUMMY) Sandwich creating:

• Need a little bit of moisture? Opt for hummus or mustard instead of mayo
• If you choose a deli meat, use meat that is nitrate and nitrite (cancer causing agents) free – WARNING: the lack of nitrates and nitrites means that your meat won’t last as long in the fridge.  Be sure to get only what you need for a couple of days.
• Pack it with veggies!!! I LOVE adding diced up avocado, sliced cucumber and whatever salad greens I have on hand – People will think its a store bought sandwich
• The same ingredients are sinfully delicious as a wrap – use whole grain tortillas (6 inch) or large Romain lettuce leaf in place of bread
• Wrap the sandwich or wrap in plastic to avoid leakage and keep refrigerated

When I was in India a few years back the family we were staying with attempted to make our group something “familiar” for dinner. The result was a very interesting, um, pizza? Hmmmm didn’t taste – or look – quite right.

But in honor of the beautiful country of India I decided to make my own version of an “Indian Pizza.” This version is a little more Americanized The secret ingredient?  Naan bread. Naan is flat and the perfect size for a personal pizza. It comes in regular white and whole wheat. Pick the whole wheat! You can find it by the deli counter at most major grocery stores now – HEB, Whole Foods and Central Market.

Indian Pizza

I love going to this simple pizza recipe when Ben and I want to have a laid back night at home or when we have a coupe of last minute guests come over. Its fast, easy, and delicious.

This is also a great dinner option if you have kids who are old enough to help in the kitchen (including your significant other)! Its so easy and fun to top your personalized pizza with ingredients

How to Create Your Pizza!

1. Preheat the oven to 350F
2. Place naan slices on a pizza sheet (2 at a time will fit)
3. Slather the naan with a good pizza sauce – like Cento – and then top with whatever you like

Be as simple or gourmet as you please. My favorite is pepperoni slices from the deli, baby spinach leaves, mushroom slices and black olives.  If you want to be a little more decadent, then go with very thin prosciutto slices instead of pepperoni. Or go all veggie with spinach, peppers, artichoke hearts and olives.  You’re options for toppings are limitless!

Enjoy!

Slow Session: The French Twist

When: Monday, July 12th From 7-8:30pm

Where: Habitat Suites
500 East Highland Mall Boulevard
Austin, Tx 78752

I am super excited about Slow Food Austin’s presentation which features Alain Braux, chef and author of his award winning book: How to Lower Your Cholesterol with French Gourmet Food.

Why am I excited?  Because as a slow food proponent, Chef Alain is going to show us how to choose, prepare, and enjoy foods in ways that preserve their nutrients and healthy benefits as well as reveal the nourishing qualities of French cuisine and lifestyle.

And what Chef would have a presentation without a cooking demo?!  Thats right, Chef Alain is also the author of a gluten-free recipe book and will showcase some of his yummy concoctions

Good morning!

I’ve been feeling a little under the weather lately and so even though the air is thick with heat and humidity I’ve been craving hot things to eat/drink. For breakfast, instead of instant oat meal I’ve been cooking up hot bowls of Hodgson Mill Oat Bran and topping it with what ever fruit I have on hand – strawberries, peaches, cherries, banananas… and a drizzle of honey or agave nectar. Mmmm I love summer produce, don’t you?  :)

sitting outside with a bowl of oat bran and strawberries

This is such an easy breakfast to whip up.  But beware! My first attempts were borderline disasterous. I’m not sure what it is about the oat bran -maybe too much starch? – but if you don’t keep a close eye on it the tiniest amount tends to boil over!  I think I’ve gotten the hang of it though. It just needs some gentle stirring throughout the cooking process (which is a grand total of about 4-5 minutes).

So why ditch the instant stuff? Well, for one, the reason why instant oatmeal gets soft and gooey so fast is because the oats have been finely processed.  Instant oats are stripped of the protein and nutrients that you could be enjoying if they were less refined. Its the same idea as White Flour vs. Whole Grain Flour.

The awesome thing about oat bran is that it packs a nutritional punch! With 6 grams of fiber and 7 grams of protein per serving (1/4 cup) not to mention the naturally occurring vitamins and minerals that are part of the bran layer.

The type of fiber in oat bran is also important – Soluble Fiber – which has been shown to aid in lowering blood cholesterol levels as well as have a positive effect on blood sugar. Delicious and super healthful! Its a win-win.

Of course you can go even more whole grain and choose something like Steel Cut Oats.  These whole grain oats are a wonderful alternative to instant oatmeal as well. The only downer is that they take 25-30 minutes to cook. That shouldn’t stop you from trying them though. Some people choose to cook them the night before and just reheat in the morning!

Bottom-Line: if post-rain molds and allergies are getting you down, try a hot bowl of fresh Oat Bran and a cup of warm tea to soothe the sniffles. I’m sure you’ll enjoy it as much as I do

Delicious

Here’s the deal.  I love beans.  Specifically, black beans. I also love Mexican food.  And when the two combine its like magic in my mouth.

I just can’t get enough!

The only problem is that these little guys are extremely filling.  Seriously. Ben can’t eat more than one. And I can usually only get half of one down.  But that’s ok. Because these quesadillas make an excellent lunch for the next day

Bird's Eye View

Ingredients

• 1 frozen or homemade black bean burger
• 2 corn tortillas (5-6 inches)
• 2 Slices part-skim mozzarella cheese
• 2 Leaves romaine lettuce, broken into small pieces
• ¼ Small avocado, diced
• 1 T Medium Salsa

Directions

1. To thaw frozen black bean burger, cook in the microwave for 40 seconds on high. Place thawed burger in a non-stick skillet and cook over MEDIUM heat for 4-5 minutes, turning burger frequently.
2. Set burger aside. Wipe skillet clean and spray with light coating of non-stick cooking spray. Place tortillas on the skillet. Place one cheese slice on top of each tortilla. Lay romaine lettuce over the cheese of one tortilla.
3. Break burger into chunks and place over lettuce. Smear avocado and salsa over burger chunks and cover with remaining tortilla.
4. Flip quesadilla over and let cheese heat through. Remove from skillet and cut into 4 slices.

Serves 2