Making Old Favorites Minus the Milk, Eggs or Meat

Recently I've been doing a lot of reading about food allergies and food intolerances. I also found myself craving some childhood favorites: rice porridge (mine) and sloppy joes (my sister's). But I've been trying to amp up my vegetarianism, including eating vegan foods half the time, so the childhood faves were going to require some creativity. Between all the researching diet restrictions and my own choice to avoid certain foods, it feels like "ingredient substitutes" has become the theme of the past week.  

If there are foods you are avoiding because of a medical condition or for personal reasons, or if you've ever tried to throw a party where some of the guests follow special diets, you know what I'm talking about. Just because there are certain foods you (or a friend or family member) aren't eating, doesn't mean you want to give up on some of your favorite dishes. 

Recently I've been doing a lot of reading about food allergies and food intolerances. I also found myself craving some childhood favorites: rice porridge (mine) and sloppy joes (my sister's). But I've been trying to amp up my vegetarianism, including eating vegan foods half the time, so the childhood faves were going to require some creativity. Between all the researching diet restrictions and my own choice to avoid certain foods, it feels like "ingredient substitutes" has become the theme of the past week.  

If there are foods you are avoiding because of a medical condition or for personal reasons, or if you've ever tried to throw a party where some of the guests follow special diets, you know what I'm talking about. Just because there are certain foods you (or a friend or family member) aren't eating, doesn't mean you want to give up on some of your favorite dishes. 

2 Apps Take the Guesswork Out of Healthy Grocery Shopping

So, you may have noticed that I completely skipped over last week's blog post. I have been taking some time to do some major soul searching and consider the best way to communicate my passion for fun and easy healthy living to the masses. To make it up to you, today's post has got it all: it's short, sweet, fun & functional! I'm sharing with you two awesome resources that make healthy grocery shopping a little less overwhelming. I had been planning to install these apps on my phone for awhile now and finally got around to it. Don't wait like I did!

Do you go to the super market with the best of intentions, planning to make healthy choices, brain bursting with nutrition information from magazines, TV segments and friends, only to find yourself completely confused once you're standing in the aisles comparing food labels? Fooducate aims to eliminate that confusion.

So, you may have noticed that I completely skipped over last week's blog post. I have been taking some time to do some major soul searching and consider the best way to communicate my passion for fun and easy healthy living to the masses. To make it up to you, today's post has got it all: it's short, sweet, fun & functional! I'm sharing with you two awesome resources that make healthy grocery shopping a little less overwhelming. I had been planning to install these apps on my phone for awhile now and finally got around to it. Don't wait like I did!

Do you go to the super market with the best of intentions, planning to make healthy choices, brain bursting with nutrition information from magazines, TV segments and friends, only to find yourself completely confused once you're standing in the aisles comparing food labels? Fooducate aims to eliminate that confusion.

Are You Back-Loading Your Protein?

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

Stop Saying "I Can't"

It's over. I would say it's finally over but actually, it wasn't so bad! We just spent the past month and a half following a vegan diet. I know what you're thinking: Why?! But those 6-ish weeks taught us so much more than just how to survive eating nothing but plants. The biggest lesson? 

Stop saying I Can't!

The biggest surprise I got from going vegan for Lent was that, if you pay attention, major life lessons can be found everywhere. In this case, veganism reminded us that sometimes the biggest obstacle to achieving a goal is yourself. Don't get in your own way!

I can't remember where I saw this quote but I recently read something like (I'm paraphrasing here): 

The biggest obstacle to achieving something is believing that change is possible. 

It's over. I would say it's finally over but actually, it wasn't so bad! We just spent the past month and a half following a vegan diet. I know what you're thinking: Why?! But those 6-ish weeks taught us so much more than just how to survive eating nothing but plants. The biggest lesson? 

Stop saying I Can't!

The biggest surprise I got from going vegan for Lent was that, if you pay attention, major life lessons can be found everywhere. In this case, veganism reminded us that sometimes the biggest obstacle to achieving a goal is yourself. Don't get in your own way!

I can't remember where I saw this quote but I recently read something like (I'm paraphrasing here): 

The biggest obstacle to achieving something is believing that change is possible. 

One Taste & You'll Happily "Eat Your Greens"

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

"My Doctor Says I'm Low on Vitamin D"

Add that to the list of Top 10 Things People Say When They Find Out I'm A Dietitian. It is usually followed by some version of "So, what foods have vitamin D in them?" or "So, how do I get more vitamin D?"

Vitamin D helps the body to absorb calcium. Calcium, vitamin D and phosphorus work together to build and remodel bones. So, vitamin D is important for the health of your bones and teeth.

Vitamin D is unique in that our bodies can make it following exposure to the sun. The catch is that while the amount of sun exposure we need may be as little as 5-30 minutes on arms and legs twice a week, experts are still trying to figure out how much sun is enough, especially since the efficiency of sun exposure is affected by time of day, season of year, geography, sunscreen and even skin color.

Add that to the list of Top 10 Things People Say When They Find Out I'm A Dietitian. It is usually followed by some version of "So, what foods have vitamin D in them?" or "So, how do I get more vitamin D?"

Vitamin D helps the body to absorb calcium. Calcium, vitamin D and phosphorus work together to build and remodel bones. So, vitamin D is important for the health of your bones and teeth.

Vitamin D is unique in that our bodies can make it following exposure to the sun. The catch is that while the amount of sun exposure we need may be as little as 5-30 minutes on arms and legs twice a week, experts are still trying to figure out how much sun is enough, especially since the efficiency of sun exposure is affected by time of day, season of year, geography, sunscreen and even skin color.

Mistakes Were Made (Veganism is a Learning Process)

In my first vegan-themed blog post I mentioned that my husband and I chose to go Vegan for Lent this year because it was the first year we remembered the idea with enough time to do significant planning and preparation beforehand. Even so, as we near the halfway point of Lent, and despite the fact that one of us is a dietitian, we still find ourselves making mistakes and getting frustrated with our vegan diet.

The other day I heard my husband walk through the door and say "This is vegan?! This isn't vegan. Why did you buy this?"

In my first vegan-themed blog post I mentioned that my husband and I chose to go Vegan for Lent this year because it was the first year we remembered the idea with enough time to do significant planning and preparation beforehand. Even so, as we near the halfway point of Lent, and despite the fact that one of us is a dietitian, we still find ourselves making mistakes and getting frustrated with our vegan diet.

The other day I heard my husband walk through the door and say "This is vegan?! This isn't vegan. Why did you buy this?"

I'm Exposing Myself! (My Shopping Cart, Anyway)

Don't you love sneaking a peek at other people's shopping carts? I do. I feel like seeing the foods a person is bringing home gives me a little taste of his life. Especially if there's an obvious trend, like all low-sodium products, all ready-to-eat foods, all organic or, let's be honest, all just plain junk (we've all seen them and I've been guilty of having a shopping cart that starts to look like this if I'm baking and purchasing goodies for a major holiday).

When we tell people we are following a vegan diet for six weeks, after their initial reaction, one of the first questions is: "So then, what do you eat?" In response to that question, I thought I'd give you all a sneak peek into our shopping cart, to see what foods we've bought in the past week or so and what we've made with those foods.

This list is the no-holds-barred, honest to goodness, compilation of what we purchased during the past 10 days. To the best of my knowledge there are no additions or subtractions. This isn't a list of what you should or shouldn't be eating. It is just our best attempt, in week one, of experimenting with a well-balanced vegan diet. Here goes...

Don't you love sneaking a peek at other people's shopping carts? I do. I feel like seeing the foods a person is bringing home gives me a little taste of his life. Especially if there's an obvious trend, like all low-sodium products, all ready-to-eat foods, all organic or, let's be honest, all just plain junk (we've all seen them and I've been guilty of having a shopping cart that starts to look like this if I'm baking and purchasing goodies for a major holiday).

When we tell people we are following a vegan diet for six weeks, after their initial reaction, one of the first questions is: "So then, what do you eat?" In response to that question, I thought I'd give you all a sneak peek into our shopping cart, to see what foods we've bought in the past week or so and what we've made with those foods.

This list is the no-holds-barred, honest to goodness, compilation of what we purchased during the past 10 days. To the best of my knowledge there are no additions or subtractions. This isn't a list of what you should or shouldn't be eating. It is just our best attempt, in week one, of experimenting with a well-balanced vegan diet. Here goes...

For Meat-Eaters Too...

Before I start tracking my six-week vegan challenge on this blog, I wanted to point something out to you all that may not be so obvious. The stories and information that I'll be sharing here aren't just for vegans or vegetarians or people considering one of those diets. If you're a proud and happy meat eater, my vegan blog posts are for you too! Especially if you've been searching for a way to be just a little bit healthier and feel a little bit better, without turning your world upside down or feeling like you are sacrificing all your favorite foods. 

How, you ask? Well, stop looking at it so black-and-white! 

Before I start tracking my six-week vegan challenge on this blog, I wanted to point something out to you all that may not be so obvious. The stories and information that I'll be sharing here aren't just for vegans or vegetarians or people considering one of those diets. If you're a proud and happy meat eater, my vegan blog posts are for you too! Especially if you've been searching for a way to be just a little bit healthier and feel a little bit better, without turning your world upside down or feeling like you are sacrificing all your favorite foods. 

How, you ask? Well, stop looking at it so black-and-white! 

Vegans Are Freaks Who Only Eat Salad

When I tell people that I am going vegan, the reaction is often not a good one. Their brow furrows, a frown takes shape on their lips and immediately, invariably, they will say something like: "why would you do that?" or "I could never do that!" or "good luck!" (said in the most sarcastic possible tone). I should consider myself lucky. I've heard stories of folks who get downright angry and take other people's diet decisions personally. Someone did tell my husband (who is going vegan with me) that they thought he was making a stupid decision and that they were concerned for his health. He responded by saying that, most likely, "I am not going to do irreparable harm to my body in six weeks...and Diane will be monitoring our diet."  

There is a lot of misunderstanding and confusion out there surrounding vegetarian and vegan diets.

When I tell people that I am going vegan, the reaction is often not a good one. Their brow furrows, a frown takes shape on their lips and immediately, invariably, they will say something like: "why would you do that?" or "I could never do that!" or "good luck!" (said in the most sarcastic possible tone). I should consider myself lucky. I've heard stories of folks who get downright angry and take other people's diet decisions personally. Someone did tell my husband (who is going vegan with me) that they thought he was making a stupid decision and that they were concerned for his health. He responded by saying that, most likely, "I am not going to do irreparable harm to my body in six weeks...and Diane will be monitoring our diet."  

There is a lot of misunderstanding and confusion out there surrounding vegetarian and vegan diets.

Do One Thing: Pick 1 New Healthy Eating Habit...or Just Try This Pasta!

Piece o' Cake is about finding little ways to make it easier for you to fit exercise and healthy eating into your already busy, challenging life. This month we've been talking about resolutions, trying new things and making small changes:

The Secrets to Resolutions You Can Actually Keep! - January 1, 2013

Piece o' Cheesecake: Run Free! - January 5, 2013

Do One Thing: Come Prepared! - January 14, 2013

In sticking with these themes, today I'm sharing a short & sweet article that offers some ideas for simple new healthy eating habits to try, as well as a recipe for a yummy-sounding vegetarian pasta dish:

Piece o' Cake is about finding little ways to make it easier for you to fit exercise and healthy eating into your already busy, challenging life. This month we've been talking about resolutions, trying new things and making small changes:

The Secrets to Resolutions You Can Actually Keep! - January 1, 2013

Piece o' Cheesecake: Run Free! - January 5, 2013

Do One Thing: Come Prepared! - January 14, 2013

In sticking with these themes, today I'm sharing a short & sweet article that offers some ideas for simple new healthy eating habits to try, as well as a recipe for a yummy-sounding vegetarian pasta dish:

Part-time vegetarian? Meatless meals provide health & financial benefits

Want to eat more healthfully and save some cash at the same time? Consider going vegetarian for one meal per day or one day per week. The Mayo Clinic explains that "...people who eat only plant-based foods — aka, vegetarians — generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels than do [non-vegetarians]." People who eat less meat also tend to have a decreased risk for various diseases. You don't have to be a full-time vegetarian to take advantage of these benefits. Start with one day or one week at a time. The bonus? Many non-meat sources of protein are cheaper than meat. Some of these non-meat protein sources include: eggs, skim or low-fat milk, low-fat cheeses, tofu and soy, beans, nuts, fruits & vegetables, whole grains and fish. A diet containing more of these foods and less meat provides more opportunities for a higher intake of fiber, vitamins, minerals, healthy fats and other nutrients. To read more, check out the following articles:

The Mayo Clinic -Meatless meals: The benefits of eating less meat



MarthaStewart.com -How I Learned to Love Meatless Meals






Image: MarthaStewart.com

Want to eat more healthfully and save some cash at the same time? Consider going vegetarian for one meal per day or one day per week. The Mayo Clinic explains that "...people who eat only plant-based foods — aka, vegetarians — generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels than do [non-vegetarians]." People who eat less meat also tend to have a decreased risk for various diseases. You don't have to be a full-time vegetarian to take advantage of these benefits. Start with one day or one week at a time. The bonus? Many non-meat sources of protein are cheaper than meat. Some of these non-meat protein sources include: eggs, skim or low-fat milk, low-fat cheeses, tofu and soy, beans, nuts, fruits & vegetables, whole grains and fish. A diet containing more of these foods and less meat provides more opportunities for a higher intake of fiber, vitamins, minerals, healthy fats and other nutrients. To read more, check out the following articles:

The Mayo Clinic -Meatless meals: The benefits of eating less meat



MarthaStewart.com -How I Learned to Love Meatless Meals






Image: MarthaStewart.com

Bulgur Wheat & The Good Mood Food Blog

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur