Healthy Foodies

Best food magazines for Healthy Foodies

2012-02-11T09:04:00.002-05:00

There are lots of food reads on the newsstand, but if you want to narrow it down to just a couple of really good ones, here are my picks. The first two are for cooks -- for anyone who wants to enjoy delicious food at home while sticking to an overall goal of staying fit and healthy. They not only contain great recipes but they also have informative articles about the relationship between food and health.
The third one on my list is just a wonderful read every month and is one of my favorite things that comes in the mail. Unlike the first two, it has a welcome focus on wine, and on top of that includes fascinating pieces on travel, from a foodie perspective.

1. Eating Well takes very little advertising, is beautifully designed and produced, and strikes a pleasing balance in its approach to food by leaning heavily towards health-oriented recipes without going overboard toward asceticism. The articles about food trends, including an encouraging emphasis on sustainability and environmental responsibility, makes this magazine a standout.

2. Clean Eating is a relaitvely new discovery for me, but it's become a solid favorite after just a few issues as a subscriber. This one is less available on newsstands, at least around where I live, so you almost have to subscribe to keep up with it. The health orientation is a little more strict than with either of the two others, and many of the articles focus on coping with diet-influencing health conditions such as diabetes or gluten intolerance. Worth a look!

3. Food & Wine is my absolute favorite among the mainstream food mags. Although many of the recipes are too rich for my kitchen, it's possible to make lighter versions with a few substitutions here and there. I've gotten a lot of great ideas from this magazine. And I really love the wine articles and travel pieces, some of which I rip out and save for our own roamings.

More winter comfort food: Braised aromatic vegetables

2012-02-10T10:18:00.000-05:00

Braised veggies with mushroom sauce

We fell totally in love with these flavors. (One secret: sneak just a little bit of butter in the braising liquid.) We had it as a side dish with broiled fish, and had leftovers to enjoy later. For vegetarians, don't use chicken broth in the braising liquid, and consider this dish as a main course, accompanied by whole grain bread and a green salad.

Recipe: Braised Fennel and Leeks

Serves 4 (side)

Ingredients:

1 ½ c chicken or vegetable broth

½ c white wine

½ c water

4-5 cloves garlic, peeled and sliced in half

½ c chopped onion

1 tsp dried thyme

1 tsp dried tarragon

2 T butter (optional)

Salt and freshly ground or cracked black pepper, to taste

3 leeks, white parts only, trimmed and sliced in half lengthwise

2 fennel bulbs, cored and cut into quarters lengthwise

2 c sliced mushrooms, any type

3 T olive oil

Salt and pepper to taste

Instructions:

Prepare the braising liquid in a large, deep sided frying pan: add the liquids along with the garlic, chopped onions, herbs, butter (if using) and seasonings. Cover and bring to a boil.

Arrange leeks and quartered fennel in the pan. Bring liquid back to boiling, then reduce heat to low, cover and cook until vegetables are tender, about 15-20 minutes.

Meanwhile, in a smaller frying pan, heat olive oil over medium and add mushrooms. Stir-fry for 3-4 minutes, add salt and pepper and remove from heat.

To serve, carefully remove fennel and leeks to a platter; top with sautéed mushrooms.

Note: Strain the braising liquid to remove solids and store broth in the refrigerator for another use—it will be quite flavorful.

Winter comfort food: Microbrew Bison Chili

2012-02-08T14:55:00.000-05:00

This hearty chili is a year-round staple at our house, but it's especially good when the air is frosty. We like it with a hefty stout (beer) in the stew and on the table, but tannic red wine (such as zinfandel or cabernet) works very well for both uses.

Recipe: Microbrew Bison Chili

Serves 6-8

Ingredients:

3 T canola oil, divided

1 large onion, diced

2-3 cloves garlic, minced

1 red bell pepper, coarsely chopped

2 ribs celery, thinly sliced

½ cup diced green pepper (optional)

3 T good-quality chili powder

½ teaspoon chipotle powder, or more to taste

1 15-ounce can black beans, drained and rinsed

1 15-ounce can kidney beans, drained and rinsed

1 large can diced tomatoes, preferably no-salt-added

1 cup frozen corn kernels, thawed

1 cup water

1 pound ground bison (buffalo)

1 bottle dark beer, such as stout

Salt, to taste

Instructions:

1. Heat 2 T of the oil in a large soup pot over medium-high heat. Add next five ingredients (onion through green pepper) and sauté, stirring frequently, until veggies start to soften, about 4 minutes.

2. Stir in chili and chipotle powders. Add next 5 ingredients (black beans through water) and stir well. Reduce heat to medium, cover pan.

3. Meanwhile, heat the remaining 1 T oil in a medium skillet over medium-high heat. Add bison and cook, crumbling meat with a wooden spoon as it cooks. When the meat has no pink left in it, remove with a slotted spoon and add to the chili.

4. Stir in beer, and add more water if you want a more soupy consistency (leave it as is if you prefer stew-like chili). Cover pot, reduce heat to low, and let the chili simmer for at least 15 minutes to let all the flavors combine.

Season with salt to taste.

Serve over rice, with corn chips or (my favorite) cornbread. Pass a bowl of grated jack or cheddar cheese at table. Freeze the leftovers and enjoy again on another cold winter night.

Spice up your sex life with this food

2012-02-05T17:04:00.001-05:00

Eating certain foods not only can make you healthier, they can make you look great, too. And as we all know, when you feel good about how you look -- others notice. Va-voom!

While many herbs and spices can lead to a hotter you, none beats turmeric (with its active ingredient, curcumin) in this department. Among its most powerful beauty and good-looks benefits is that turmeric is great for your skin, helping cuts to heal faster and its anti-inflammatory properties combat skin conditions such as psoriasis and promote a healthy-looking, glowing complexion.

Health wise, studies show much promise in the realm of cancer prevention and even treatment, especially in combating breast, skin, prostate and even pancreatic cancer.

Turmeric is a main ingredient in many curry powder mixes, so if you love to cook with curry, you are on the right track. The spice may also be used on its own or in combination with other spices, as in this easy and delicious shrimp recipe from my friend, Mary Ann Barnes.

Recipe: Shrimp Sautéed with Turmeric and Garlic

Serves 4

Ingredients:

4 tablespoons olive oil

½ chopped onion

1 tablespoon chopped garlic

1 tablespoon ground turmeric

1 teaspoon ground cumin

½ teaspoon habenero pepper sauce

1 teaspoon chili powder

1 tablespoon chopped cilantro

2 tablespoons lemon or lime juice

1 14-ounce package precooked frozen cocktail shrimp, thawed

1 bunch broccoli, chopped

2 cups brown rice, cooked

Instructions:

Warm olive oil in a large saucepan over medium heat. Add onion and garlic and cook until softened. Add remaining spices, pepper sauce, juice, shrimp and broccoli and saute until broccoli is crisp-tender. Serve over brown rice.

What to eat during the Super Bowl?

2012-02-02T12:57:00.000-05:00

For the first time ever, we are hosting a small Super Bowl party at our house. The question arises: what do we eat?
Apparently, it is de rigueur to avoid an actual meal while watching this extravaganza and instead consume chips, dips, wings and other such "junk food" fare. But there has to be a middle ground, at the very least -- I don't even like such things, and at the same time I don't want to spoil the party.

What might work:

Guacamole dip -- while it's high in calories, at least guacamole contains "good" fat in the avocado. Pair it with whole-grain tortilla chips (Trader Joe's has some multigrain chips that we like) and cut-up veggies instead of potato chips or fried corn chips.
Hummus or bean dip (sans cheese) -- include this dip with your guacamole and the same chips and veggies. Hummus comes in various flavors -- I'm fond of the chipotle kind -- and you can serve more than one.
Chili made with ground turkey, bison (my fave), tofu or just beans -- spice it up, add plenty of diced onion, pepper, garlic, carrots and celery in the first step of the recipe -- and go easy on (or skip) the cheese topping.
Drink wine instead of beer or cocktails -- fewer calories, as a rule.
Serve these chicken strips -- yes, you need more protein to go with all the carbs and fat that inevitably will laden your table. This chicken is baked rather than fried, but the breading and seasoning make it crunchy and quite tasty. You can prepare the chicken a day in advance and store the strips in the fridge; bake them just before the party starts. The dip also will keep just fine in the fridge for a day or two.

Recipe: Baked, Spiced Chicken Fingers

Makes about 8 servings

Ingredients:

Cooking spray
1/2 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup fat-free milk
1 teaspoon barbecue smoked seasoning (such as Hickory Liquid Smoke)
1/2 cup dry breadcrumbs
1/2 cup quick-cooking oats
2 teaspoons garlic and herb seasoning
2 pounds skinless boneless chicken breasts, cut into 2-inch strips
Honey-Mustard Dip:
1/4 cup Dijon mustard
1/4 cup honey

Instructions:
Preheat oven to 400 degrees. Coat a large baking sheet with cooking spray.

In a shallow dish, combine the flour, salt, and pepper. Mix with a fork to combine. In a separate shallow dish, combine milk and liquid smoke. In a third shallow dish, combine breadcrumbs, oats, and garlic seasoning.

Dip chicken into flour, and turn to coat both sides; shake off any excess flour. Transfer chicken to milk mixture and turn to coat. Transfer to the breadcrumb-oat mixture, and turn chicken to coat. Place chicken on prepared baking sheet, and spray tops of strips with cooking spray.
Bake for 25 minutes, until the crust is browned.
Meanwhile, combine the mustard and honey in a small bowl; serve with the strips. (Make more dipping sauce if this doesn't seem like enough.)

Crabmeat Bread Pudding

2012-01-30T14:38:00.000-05:00

I saw a version of this recipe in Food & Wine and had to try something that combines two of my daughter's favorite foods: crab and bread pudding. And come to think of it, those are two of mine, as well.
But the F&W recipe was called "Buttery Crab Bread Pudding," and contained not only more than a stick of butter but also a cup of half and half.
Here is a somewhat lighter version, still a rich meal -- and a great hit at dinner this past weekend!

Crab Bread Pudding
Serves 6

Ingredients:
One pound lump crabmeat
2 T chopped fresh parsley
2 T chopped chives
3 teaspoons fresh lemon juice
Dash of cayenne pepper (more or less, to taste)
Salt and freshly ground black pepper, to taste
Smart Balance or other plant-based, non-hydrogenated margarine
One 24-inch whole-grain baguette, or an equivalent amount of crusty, whole-grain bread (somewhat stale bread works best), cut into uniform, 3/4-inch thick slices
5 large eggs
1 1/2 cups whole milk
1 cup fat-free half-and-half

Instructions:
Preheat oven to 350 degrees and grease a 9-by-13-inch baking dish. (Use cooking spray, or some of the margarine, or even a little bit of butter)
In a medium bowl, toss the crabmeat with the parsley, chives, lemon juice and cayenne. Season with a dash of salt and pepper. (Don't overdo the salt.)
Spread each slice of bread with a little margarine and stand up the slices in the prepared baking dish. Spoon the crab mixture evenly between the bread slices.
In a bowl, whisk the eggs with the milk, half-and-half, and a little salt and pepper. Pour the custard evenly over the bread and let stand for 10-15 minutes.
Bake the bread pudding for 30 minutes, until the top is lightly browned and the custard is set.
Let stand for 10 minutes before serving.

Note: This dish goes perfectly with a French chardonnay, or one from California that isn't too oaky.

Top Ten Things You Can Do for a Healthier 2012

2012-01-27T17:31:00.002-05:00

Here's a recap of my healthy foodie rules for living the good life -- a life that is healthy, of course, but also happy and fulfilled.
Few of us will be able to live up to these goals all the time, but I do think it's worth trying, most of the time.

Scroll down to older posts if you want to read details or tips for how to build these principles into your daily life.

Have a great 2012!

Pama (l) with her trainer

1. Eat at home, and cook your food. (That way, you'll know what you're eating)
2. Eat 9 servings of fruits & veggies every day. (There's virtually no upper limit on how many of these good foods you should incorporate into your way of life.)
3. Exercise 45-60 minutes a day. (Take a break once or twice a week, but otherwise -- move your butt!)
4. Avoid supermarket and fast-food meats. (Cut back on red meat overall, too.)
5. Minimize liquid calories. (Not easy if you are a wine-lover like I am!)
6. Eat good fats. (Don't cut out fat altogether, but choose carefully.)
7. Snack smart. (Avoid the vending machines.)
8. Monitor your health. (See doctors when needed.)
9. Take it easy at restaurants. (Eating out is fun, but don't go overboard.)
10. Eat breakfast every day. (That old advice is good advice.)

Sommelier Showdown -- fun food and wine event

2012-01-25T14:16:00.000-05:00

The wine store/catering business in O'Bryonville called Art of Entertaining hosts cooking classes, wine tastings, grill-outs (in good weather) and all sorts of other parties, but for my money the best thing they do is an occasional "Sommelier Showdown" in which three local wine experts compete to see who can devise the most harmonious wine pairings with an array of dishes produced by the Art of Entertaining chef and assistants.

Charles Redmond won the night!

This week was the first such competition this year -- they did a couple last year -- and the owners promised to make it quarterly in 2012. I had attended the final one of 2011 sometime in the fall and had such a grand time, I knew to sign up right away for this one.

Mary Horn (two-time defending Sommelier Showdown champ), Jennifer Stewart and Charles Redmond were the wine experts who delighted a house full of participants on January 24th.

FIRST COURSE, in photo: Fennel and orange salad with poached lobster and tarragon vinaigrette (best wine pairing went to Charles' 2008 Raventos Reserva Cava) --
SECOND COURSE: Pan seared trout with pickled grape, corn puree, daikon and ginger (Charles selected a Kabinett Riesling that was the winner with this course)
THIRD COURSE: Seared duck breast with cherry demi, Brussel sprouts, bacon hash and star anise (Mary's 2009 Catena malbec won this round, but I preferred, and bought a bottle of, Jennifer's Austrian red wine called St. Laurent, a cousin to pinot noir).
FOURTH COURSE: Braised short rib with celery root horseradish puree (Charles took the honors again with his 2009 Domaine de Fontsainte Corbierres).

The champ for the night was Charles Redmond -- who currently delights diners at Orchid's restaurant downtown -- with Jennifer Stewart coming in second and Mary Horn losing her crown, at least for now.

Be sure to contact Art of Entertaining to get on their mailing list if you'd like to know when they do this again. My friends and I thought it was a grand time!

And finally -- one more idea for making 2012 a healthy, happy year

2012-01-22T08:25:00.000-05:00

Healthy Foodie Rule #10: Eat Breakfast Every Day

If you don't already follow this important healthy-foodie rule -- what's your excuse?

That is: always start your day with a healthy breakfast. Even a less-than-healthy breakfast (bacon and the like) is better for weight control than none at all.

Here's some advice from Real Age about the importance of breakfast when it comes to staying (or becoming) slim:

Ever skip breakfast, secretly hoping you'll fit into your jeans better if you do?
It's a natural thought. Less food in your belly means more room in your waistband, right? Think again. New research shows that skirting the ritual of a morning meal can totally sabotage your waistline by setting you up for minimal calorie burn and a bigger appetite throughout the day.

Break Your Fast

In fact, breakfast skippers are twice as likely as breakfast eaters to pile on pounds, according to the study results. It may be because energy-deprived breakfast skippers tend to be less active throughout the day, so they burn fewer calories. On top of that, when people skip breakfast, their blood levels of ghrelin -- a hunger-inducing hormone -- creep higher, upping the odds of downing a supersized meal or high-calorie treat later in the day.

More Breakfast Boons

Here's yet another potential benefit of eating breakfast: a richer, happier life. Yes, really! In the study, people who often skipped their a.m. meal reported bigger drops in vitality, social functioning, and mental and emotional well-being compared with the breakfast eaters. So belly up to the breakfast table each morning. You'll look better and feel better if you do.

A better you in 2012: Tip #9

2012-01-19T17:57:00.000-05:00

Healthy Foodie New Year's Tip #9: Have and follow a strategy when you eat out.
Here are a few ideas for making dining out a fun, rewarding experience that won't spoil your resolutions for a leaner, healthier new year.

Before You Go

Don’t arrive starving! Eat a little healthy fat -- like about six walnut halves -- before a meal. The healthy fat in walnuts triggers a chain reaction that slows the rate at which your stomach empties, so you’ll feel fuller faster. But the chain reaction takes 30 minutes, so plan for it.

The First 10 Minutes

Raise a glass. Of water. To your lips. This can fill you up, so you don’t overeat.
Ask for cut-up veggies instead of bread. Most quality restaurants (including inexpensive ones) provide this option.
Dip in olive oil. If you can't get veggies and the restaurant brings you bread, dip it in olive oil. People who opt for this over butter eat less bread. And if the bread-basket includes choices, go for the browner, whole-grain stuff.
Request the bottles. Order oil and vinegar on the side. Relying on the kitchen to dress your salad -- even with oil and vinegar -- can deliver as many as 450 extra calories. If you want a more elaborate dressing, ask for it on the side and use the tiniest bit possible.

The Last 10 Minutes

Share. Get one dessert for every four or five people, and have just a few bites. If there are just two of you, take half of the dessert home, and freeze it for a special occasion.
Savor your wine. Ending a meal with a glass of wine lets you avoid the cloying aftertaste of sweets . . . and helps you avoid calorie-bombs, too. Sometimes a foamy (decaf) cappucino can be satisfying, too.
Go European. Do what many Europeans do: Make salad the last thing you eat.

More ideas for a healthy new year: Tip #8

2012-01-17T15:12:00.000-05:00

Healthy Foodie Rule #8: SNACK SMART

I don't skip meals, and I don't skips snacks, either.

While not all nutritionists agree about the wisdom of snacking, I find it helps me keep from eating too much at mealtime.

The key, of course, is to choose your snacks wisely. Having healthful snacks at hand makes it far less likely you'll grab a coworker's cookies or hit the vending machines.

One snack strategy is to make up several days' worth of raw veggie and fruit snacks, put them in single serving zip-lock plastic bags and so that I can grab one when needed.

My baggies usually include slices of orange bell pepper, crispy-sweet sugar snap peas, and apple slices. In summer, I'll find a substitute fruit for the apples.

What else to snack?

I'm a huge fan of Trader Joe's peanut butter pretzels, the variety with "no salt on the pretzel." You still get salt in the PB itself, so you won't feel deprived of a salty snack. At the same time, you won't be overdoing the sodium.

In the evenings I want something sweet, so I might go for a few squares of dark chocolate -- a favorite "everyday" chocolate is Lindt's Intense Orange. Stopping at 3-4 squares can be a challenge, though, so don't go there if your tendency is to eat the whole bar.

Otherwise, I like the single serving puddings you can find in the dairy case--Kozy Shack rice pudding or chocolate pudding are both quite good. And no temptation to eat too much, since it's portion controlled.

Other recommended snacks -- choose the ones you like best -- include a container of low-fat or fat-free, no sugar added yogurt; a handful of no-salt-added nuts; a small bowl of cereal with skim milk; crackers with a smear of crunchy, natural peanut butter.

Smart snacking can help keep your blood sugar level, your energy on an even keel, and minimize the danger of falling off the healthy foodie wagon!

Advice for a healthy new year -- continued

2012-01-15T16:18:00.002-05:00

Healthy Foodie New Year Tip #7: MONITOR YOUR HEALTH

Even if you follow all the best health habits to the letter, you can't control every variable. Genetics (family health history) plays a huge part in our fate, and those factors are totally out of our control.

Therefore, be sure to get regular checkups and all recommended screening tests for your age and gender. Pay attention to your body and don't ignore feelings that you know in your gut aren't right. In the spring of 2010 I noticed rather suddenly that my usual exercise routing caused a great deal of fatigue. If I walked up one of the hills in my neighborhood as I'd done countless times before, it seemed as though I were trying to scale Everest. So I'd drive to a flatter part of my 'hood and try to get my exercise there; even that had me out of breath within a short distance. Long story short: two of three major arteries were 90% or more blocked and I ended up with four stents in those arteries. It was shocking, but not surprising given my family history (dad dead at 58 of heart disease, brother with triple-bypass in his early 50s).

So even those of us good health habits can have life-threatening health challenges well before old age. Never take your good health for granted!

Healthy 2012, Tip #6: Fat can be good for you!

2012-01-13T08:50:00.001-05:00

Healthy Foodie Principle #6: EAT GOOD FATS

Unless a physician tells you otherwise, there's no reason to avoid all types of fat in your meals and snacks. The ones from plant sources known as monounsaturated fatty acids (abbreviated as MUFA) should be part of the healthy foodie's diet. The fat in many types of fish is also essential for your health and well-being.

Conversely, we should minimize or avoid "bad" fats, which include those from animal sources--found mostly in meat, poultry and dairy products--as well as the largely man-made stuff known as trans fats that extends shelf life in a range of processed foods.

This posting is about what we should be eating, and less about what to avoid, so I'll make the avoidance part brief. For packaged foods, read labels. If the ingredient list includes the words "partially hydrogenated," put the thing back on the shelf and step away! Avoid fatty cuts of meat--or avoid meat/red meat altogether; remove all skin and visible fat before you eat meat, fish or poultry; choose fat-free or low-fat dairy products.

OK, enough of what not to do. Here are some of the fats we CAN and SHOULD eat. Of course, fat of all kind has more calories by weight than do the other food groups (proteins and carbohydrates), so if weight control is an issue, be careful not to overdo.

AVOCADO not only tastes marvelous, it also is a very healthful food.

NUTS of all kinds are loaded with MUFA and satisfy hunger longer than many other snacks; add nuts to cereal and/or salads for a MUFA boost.

OLIVE OIL as well as CANOLA OIL are great for you. The lauded Mediterranean diet is based on cooking with olive oil -- and eating it on bread (instead of butter or margarine) and salads, among other uses. Olive oil is our go-to oil for dipping and for salad dressings, while I usually cook with canola oil thanks to its higher smoke point. (It works better for stir-frying or sauteeing, I find).

Fats are satisfying to the palate and help to make you feel less deprived, if you're trying to lose weight. So don't go fat-free as you combat any fat on your body that you'd like to shrink.

Healthy New Year, Tip #5: Be careful about what you DRINK

2012-01-11T11:55:00.001-05:00

Healthy Foodie Rule #5: Minimize Liquid Calories

As tasty as many drinks can be, they generally are low in nutrition, have next to no fiber and therefore do not really satisfy our bodies. All too often, drinks are "empty calories." Of course, the worst offender is the high-fructose-sweetened soft drink/soda, but I think that fruit juices are also not worth the calories. (Eat the fruit instead.)

I try to limit beverages to these (in order of amount consumed):

Water, tea, wine, coffee and cocktails.

Plain water, whether bottled or tap, should be every healthy foodie's main beverage. If you drink alcohol -- as I often do, having wine with dinner most nights -- be sure to drink one glass of water for each glass of wine or other alcoholic beverage.

Tea has been my morning caffeine drink of choice -- I make a large pot with loose-leaf black tea most days, and of late I've enjoyed home brewed coffee as well. Many studies conclude that both tea and coffee can be part of a healthful diet, with green tea having the most beneficial antioxidants. The research on coffee has been very positive in recent months and years; for me, the only reason to limit it is that I'm very sensitive to caffeine after about 10 AM.

As you probably know, wine and especially red wine has been shown to have health benefits, although consuming more than a drink or two a day of any alcohol should be avoided.

The drinks I actively avoid are those that add nothing but empty calories to my daily tally--or the vitamins in them are overwhelmed by the sugar and/or fat they contain. This means no soda -- I try to minimize diet sodas to an occasional indulgence -- and no fruit juices. Not to mention no milkshakes or obscenely caloric coffee drinks.

It's not that hard to stick to water when you're thirsty and simple coffee or tea when you need a caffeine boost. Save those calories for something you can sink your teeth into!

"Food Cures:" how food relates to specific health concerns -- new book by Joy Bauer

2012-01-10T08:49:00.001-05:00

I recently received a copy of Joy Bauer’s Food Cures (Eat right to get healthier, look younger and add years to your life) from its publisher, Rodale Press. It's very interesting, well researched and engagingly written, enough that I can heartily recommend this book for the healthy foodie.

On the back cover and first pages are testimonials from food-oriented celebs such as TV chef Bobby Flay, Meredith Viera and South Beach Diet author Arthur Agatson, among others – as well as an impressive list of medical professionals. Joy Bauer has is a nutritionist who writes regularly for Women’s Day magazine and appears as a nutrition expert on the Today Show.

I like the author's organization the material, with the book divided into sections such as Losing Weight, Looking Great, and Feeling Good, and further subdivided into chapters that address virtually any type of health concern a reader might have. So if, for instance, you suffer from insomnia, PMS or arthritis – among many others – you can flip right to the chapter that will help you figure out the best foods for your particular areas of interest. Other chapters cover vision, memory, headaches, depression, cancer, heart disease and Type 2 diabetes, along with chapters on keeping your skin, hair and teeth healthy.

I consider myself a fairly well-read health consumer, and yet I learned quite a lot from Joy’s book. Each chapter begins with the “basics” of the topic, and the author has condensed up-to-date research results in very approachable, readable prose. (Information sources are saved until the end of the book so as not to clutter the chapters.) Next she writes about the relationship between food and that chapter’s focus; then a step-by-step plan for incorporating the right foods into your lifestyle. Each chapter concludes with a few recipes (3-5 per chapter), giving the reader a total of perhaps 70 healthy recipes throughout the book. I haven't tried any of the recipes yet, but they seem well written, clear and easy to follow.

Go here to learn more about Joy Bauer, this book, and her other work.

Healthier 2012: Tip #4 --Choose your meats carefully

2012-01-08T11:59:00.000-05:00

Healthy Foodie Tip #4: NO SUPERMARKET OR FAST-FOOD MEAT

If you have watched "Food, Inc." or "Fresh," or read Michael Pollan's Omnivore's Dilemma -- among other sources -- you know that our nation's industrial food system is terribly unhealthful and environmentally irresponsible. One of the worst offenders is how we raise, slaughter, distribute and consume meat -- not just beef and pork, but also poultry and seafood. (Read about CAFO -- concentrated animal feeding operation -- and you'll see what I mean.)

Unless you're vegetarian, it's almost impossible to opt out completely from the industrial meat system. For instance, when eating out you're highly likely to be served meat, poultry or fish that was inhumanely raised, fed ingredients that the animals don't naturally consume, handled in ways that promote dangerous food-borne illnesses and/or farmed (in the case of much seafood). It's daunting, when you think about it.

My response has been twofold. One, I absolutely never eat fast-food meat of any kind, including stuff I used to order occasionally such as an Arby's roast beef sandwich or a grilled chicken sandwich at one of the fast-food joints that seem to be your only choice sometimes. Frankly, this has not been hard since I have never been a fan of fast food.

Second, I try not to buy meat or poultry at supermarkets, and I'm also very careful about where I buy fish. When possible, I buy meat and poultry from local farmers who raise their animals naturally and handle their products with extreme care, or when that's not an option I'll look for organic meat from stores such as Whole Foods or Trader Joe's.

It's very hard to be 100% pure even in these halfway measures, but it's a step in the right direction.

For a Healthier New Year, Do This! (Tips, part 3)

2012-01-06T11:12:00.000-05:00

Healthy Foodie Rule #3: EXERCISE 45-60 MINUTES A DAY.
Yes, that's a high standard, and it's not always possible. But if you count every type of physical exertion, from walking to stretching to crunches on your bedroom floor, over the course of a day you can usually reach this minimum level of exercise.

Most exercise specialists agree that if you can't do 30-45 minutes of cardio in one time period, it's okay to spread shorter bursts throughout the day. Take a 20-30 minute walk in the morning and another on your lunch break or after work -- whatever works best in your schedule. We bought a treadmill about a year ago and put it in our basement, where we also installed a television with cable hookup, so watching the Today Show before breakfast helps me to get through 30 minutes of cardio. It's been great in the cold, dark months when outdoor exercise is impractical.

But cardio exercise isn't the whole story. You also need to incorporate strength training and stretching. Pilates counts as strength training, and yoga gets the stretching in, making both of those practices quite beneficial.

A big change in my fitness routine has been that in October, I signed on to work with a trainer. She's helping me with strength, endurance, mobility and improving my posture. If you can't fit that into your life, then figure out some other way to do weight-bearing exercise at least a couple times a week.

I find that my health and happiness -- including managing stress -- depends on keeping up this exercise regimen. Exercise is vital. And remember, the more you exercise -- the more you can eat!

Tips for a Healthy, Happy, More Physically Fit New Year, Part 2

2012-01-04T08:39:00.002-05:00

Healthy Foodie Tip #2 (Eat Nine Servings of Fruits and Veggies a Day) may sound off the wall, but if you can do this, your waistline is bound to shrink.

If that seems impossible, keep in mind that nutritionists' agreed-upon serving sizes are pretty small.

One serving =

1/2 cup cooked vegetables
1/2 cup whole berries, sliced strawberries or fruit salad

1 small apple (a large apple cut into slices would be 2 servings)
1/2 large banana, or one whole small banana
1 cup salad greens

1 cup raw vegetables, such as carrots, bell peppers or sliced cucumbers

Healthy foodies should eat nine (or more) servings of vegetables and fruit each day for several reasons. They are the best sources of vitamins, antioxidants and other beneficial nutrients, as well as excellent sources of dietary fiber. They fill up your tummy and keep you from eating empty calories full of fat and sugar.

My best advice for achieving this daily goal is to have fruit and/or veggies with every meal and most snacks.

For instance, I always have fruit with breakfast, no matter what time of year it is. Right now I'm eating half a red grapefruit most mornings along with oatmeal or cold cereal heaped with berries. Another fruit-filled breakfast is berries and bananas (in summer, you can expand to include cut up peaches and other treats) topped with vanilla yogurt, a handful of nuts and a couple spoonfuls of granola, for crunch. I find it easy to get two or even three fruit servings at breakfast.

Salad (with fruit on it as well as raw veggies) or vegetable soup make up lunch whenever possible. And half our dinner plates are filled with cooked vegetables every night...unless we're eating out, which is a horse of a different color, naturally. (It's very hard to eat enough vegetables when dining out, alas.) I figure at least four servings total from lunch and dinner, more if lunch is a large salad.

That still might not be quite enough fruits and veggies, so I always have cut-up veggies for a mid-morning snack and/or with my lunch, about two servings' worth, and fruit snacks at least once a day. Apples from the fall crop are still quite good, and we live on the wonderful clementines now at their peak.

You can do it!

Tips for a healthier, happier and more physically fit new year

2012-01-02T09:28:00.000-05:00

As we launch 2012, here are ten "Healthy Foodie Rules" for living the good life.

Austerity and sacrifice, let alone starving oneself in the name of slimming down, are off the table -- it's counterproductive and dooms us to long-term failure.
Instead, I try to follow these principles. Here's the list, with elaboration on #1 below. Over the next week or so, I'll elaborate on the others.

1. Cook your food
2. Eat nine servings of fruits and veggies per day
3. Exercise (in a variety of forms) 45-60 minutes per day
4. Avoid supermarket and fast-food meats
5. Minimize liquid calories
6. Eat good fats
7. Snack smart
8. Monitor your health
9. Take it easy at restaurants
10. Eat breakfast every day

#1 Cook your food:

This is a simple one, really: we should eat most of our meals at home, and prepare them ourselves.

I'm all for using kitchen shortcuts, such as buying pre-peeled and cut veggies, but in general your meals will be healthiest when made yourself, from scratch.

Otherwise, you really don't know what's going in your mouth.

I heard food author Michael Pollan say it's OK to eat as much "junk food" as you want--as long as you cook it yourself. He was talking about French fries, which used to be a very occasional treat for most people, if only because deep-frying potatoes makes a huge mess in the kitchen and most people don't want to hassle with that very often. Now you can drive through a fast-food joint and get a piping hot, salty hit of crispy potatoes any time of day or night, any day of the week. Insanely, French fries are by far the most widely consumed "vegetable" in the U.S.

But if you only ate them when you made them yourself, how often would French fries be on the menu? If you do want to make your own "fries," try doing them in the oven. Better yet, make them with sweet potatoes rather than white ones.

Take-away point: eat most of your meals at home, and bring a lunch from home with you to work. You'll be healthier and slimmer as a result.

Christmas Week Dining

2011-12-30T17:47:00.000-05:00

It was mostly eat at home for the holidays, but we did manage a few memorable meals on the fly, and one family fine-dining experience.

Salad @ Nordstrom Bistro

Shopping with my brother two days before Christmas, we had lunch at the Nordstrom Bistro in Kenwood Mall. Tucked into the second floor of the store, it's easy to forget that it's there. This was only my second time to eat there, but we had good salads -- one with grilled shrimp and this Asian-accented chicken salad -- and you can get a decent glass of wine if you are so inclined.

Veggie Burger, J Alexander

Veg Plate: grilled artichokes, stuffed tomatoes, etc.

Another quick lunch was today with my friend Susan at J Alexander. (This place also has a respectable wine selection, but I didn't indulge today.) She had a veggie burger, and I went with a very good vegetable plate, which as I posted on Facebook had the benefit of being both delicious and (at least relatively) virtuous.
Our fine-dining meal was the night after Christmas at our neighborhood's star restaurant, La Poste. As usual, the best thing about the evening was the great wine selection and service. In the photos are my chicken entree and my husband's fish special--I forget the variety of fish.

La Poste Chicken

La Poste Fish Special

A splendid time was had by all.

Why it's so hard not to regain lost weight

2011-12-28T13:22:00.001-05:00

The old term "yo-yo dieting" is probably familiar to all who struggle tokeep the pounds off. We put on some weight, go on a reducing diet (and lose weight, hooray), only to regain the pounds later.

There's a fascinating story on the New York Times website today headlined "The Fat Trap." Click here to read the whole article, which discusses research into why those lost pounds always return. Our bodies go into an altered state after we've successfully dieted, and actually fight hard to get back the fat we worked so hard to get rid of.

More evidence -- as if we needed it -- that life isn't fair.

An excerpt:
"For years, the advice to the overweight and obese has been that we simply need to eat less and exercise more. While there is truth to this guidance, it fails to take into account that the human body continues to fight against weight loss long after dieting has stopped. This translates into a sobering reality: once we become fat, most of us, despite our best efforts, will probably stay fat."

That tells me that, among other things, parents and other caregivers need to work really hard to make sure that our children don't become overweight.

It also tells me to stay vigilant in my own battle of the bulge; I've never been obese and at most have been slightly overweight, if you go by the standard weight charts. (This is the result of decades of daily exercise and trying to eat well -- not because I have an especially forgiving genetic makeup or metabolism.)
The lengthy Times article will appear in the next Sunday magazine. It goes into a lot of detail about research into why and how fat people get and stay fat. We learn about how the National Weight Control Registry tracks thousands of people who have been successful at maintaining significant weight loss. Says an official at the registry: "' We had two goals: to prove there were people who did, and to try to learn from them about what they do to achieve this long-term weight loss.' Anyone who has lost 30 pounds and kept it off for at least a year is eligible to join the study, though the average member has lost 70 pounds and remained at that weight for six years."

What are these researchers finding out?

"There is no consistent pattern to how people in the registry lost weight — some did it on Weight Watchers, others with Jenny Craig, some by cutting carbs on the Atkins diet and a very small number lost weight through surgery. But their eating and exercise habits appear to reflect what researchers find in the lab: to lose weight and keep it off, a person must eat fewer calories and exercise far more than a person who maintains the same weight naturally. Registry members exercise about an hour or more each day — the average weight-loser puts in the equivalent of a four-mile daily walk, seven days a week. They get on a scale every day in order to keep their weight within a narrow range. They eat breakfast regularly. Most watch less than half as much television as the overall population. They eat the same foods and in the same patterns consistently each day and don’t “cheat” on weekends or holidays. They also appear to eat less than most people, with estimates ranging from 50 to 300 fewer daily calories."

I'll stop here. If you're interested in knowing more, go to the article, or read the magazine next Sunday.

More food, cocktails, and fun in NYC

2011-12-27T10:16:00.001-05:00

Got to move on from the fabulous New York City adventure we had before Christmas, and focus on how to make 2012 a Healthy New Year.
But here are just a few more photos from the Big Apple.....

View from hotel room (Excelsior)

At Eataly

Cake at Fiorello's, near Lincoln Ctr

Antipasto plate @ Fiorello's

Fall Classic Cocktail @Gramercy Tavern

Antipasto bar at Fiorello's

More good eats in New York City

2011-12-24T15:03:00.000-05:00

Merry Christmas to all!
Our pre-Christmas trip to NYC included these wonderful dishes from Gramercy Tavern. Appetizers of beef carpaccio and melt-in-your-mouth smoked trout....

Beef carpaccio

Smoked trout

We also had a great cocktail with the apps, called Fall Classic: bourbon, apple cider, Calvados, thyme and lemon.

For my entree, I tried their lamb, which was amazing -- the plate included several different cuts of the lamb (in small pieces, thank goodness) and a bit of tasty lamb sausage as well.

Gramercy Lamb Entree

Christmas is upon us, and I have house guests and lots of cooking to do, so the rest of my NYC foodie adventures are still to come.........

A few NYC foodie highlights

2011-12-21T09:18:00.000-05:00

Guess I couldn't have been too unhealthy in food choices, because my bathroom scale today says that I didn't gain any weight living it up in wonderful, exciting Manhattan, NYC.

Fab breakfast at Nice Matin

We loved our hotel, the Excelsior on the Upper West Side. It's a half block from Central Park and faces the small park adjacent to the American Natural History Museum, where you catch the B or C train downtown. Some people say that's too far away from Midtown (it's at 81st), but its remove from the craziness is what we love. You can easily get to the touristy things but come home to a residential neighborhood at night. Our morning routine--coffee at arguably NYC's best cafe, Joe's the Art of Coffee, followed by breakfast at Nice Matin (in the Lucerne Hotel, on Columbus at 79th)--had us interacting with few tourists, and we made friends with a couple of New Yorkers who gave us great tips about where to eat and shop.

Joe's has several Manhattan locations

Without making this a super long post, here were our favorite foodie finds (aside from the aforementioned Joe's and Nice -- photos of them above, including my scrambled eggs with smoked salmon breakfast.

1. Dinner at Gramercy Tavern, one of Danny Meyer's flagship restaurants and a favorite of many Manhattanites. (No photo now, as I have temporarily misplaced my regular camera -- these are all from the cell phone camera) Everything about it -- ambiance, service, drinks and food -- was perfection.

Tacos at Red Cat in Chelsea

2. Lunch at Red Cat (amazing shrimp tacos, in photo) in Chelsea. The tacos melded flavors wondrously, and the Campari spritzer I ordered with it was a great accompaniment.
3. Dinner at Calle Ocho, adjacent to our hotel, was surprisingly good. My husband's "vegetable paella" (in photo) was excellent.

Veggie Paella

Once I retrieve my camera and download those pix, I'll post part 2.
Finally, the Christmas window displays in the city are always worth a detour. Our faves were in Bergdorf Goodman. Here is a photo of one of them.

Fanciful window display

Did I say not always healthy? What an understatement!

2011-12-20T06:37:00.000-05:00

We always try to make healthy choices when we eat out, and being in NYC should not be an exception. But it's such a rare treat for us to hit that great city, we sometimes feel the bonds of discipline slipping away when confronted with an interesting, totally-not-Cincinnati menu.
For instance, at Gramercy Tavern -- the culinary highlight of our 6 day/5 night New York adventure -- I succumbed to an amazing lamb dish recommended by our waiter.
Given that it is Christmas week, we have been away since last Weds., my brother arrives tomorrow for the duration of the holiday, need to get the house ready, etc. etc. etc., I may not be able to catch up on the blogging for awhile, at least not as fully as I would like.
Bear with me, dear readers!
This photo is of a marvelous, large canvas that hangs in the spectacular lobby of the Rose Theater (Jazz at Lincoln Center's venue) -- our favorite experience of the week in NY.

Back soon with tales of NYC food adventures, not always healthy

2011-12-18T21:22:00.002-05:00

seeing Winton Marsalis Holiday Show tonight, jazz at Lincoln Center

2011-12-17T08:52:00.000-05:00

www.jalc.org

On vacation in the Big Apple

2011-12-16T07:06:00.000-05:00

www.gramercytavern.com

Healthy Foodie Holiday Survival Guide, Part 3: Fitness in Cold Weather

2011-12-12T14:39:00.000-05:00

This dilemma stretches well past the holiday season: how do we stay fit when it's cold, dark and (worse) icy outdoors?
I am a dedicated exercise fanatic, and I'll bundle up and head outdoors even in the coldest weather. But I'm a complete coward about treading on ice. Since winter weather also brings out the cave-man instinct to eat more--storing up calories until the spring--we had better figure out how to burn off the hearty foods we're consuming. Here's my advice for all healthy foodies (including aspiring ones) to consider.

1. Get outdoors, even for short bursts. Put your exercise clothes out at night so first thing in the morning you can jump right into them and out the door. Fifteen minutes in the neighborhood makes a great start to your day. I'll go out saying to myself "just fifteen minutes" but once I've warmed up, that 15 stretches into 20, 30 or more. Do what your schedule will allow, and something is always better than nothing. Add a short walk at lunchtime and another one after work, and you're getting a decent amount total.
2. Join a gym, sign up for Jazzercise classes, get into mall walking -- in short, you do need a backup for times when outdoor exercise is just not an option. At least in Cincinnati (and probably elsewhere, too), fitness clubs over-expanded in the boom years before the crash of '08, and most are desperate for new customers. If the deal they offer you is too expensive, talk them down. It's really doable!
3. If all else fails, exercise inside your own house or apartment. Get free workout DVDs from the library or find exercise shows on cable television. This is not something I've ever had much interest in, but I know people who swear by their own private indoor workouts. A treadmill or elliptical trainer in the basement works for some folks, too.

Whatever you decide, make yourself a promise to get off your duff and shape up -- if in fact you're not already in the fitness habit. (If you are, bravo!)

I had a Jazzercise instructor who used to motivate the class by saying if we work harder we can EAT MORE. She had us trained to call out those last two words in unison. I can think of no better reason to work fitness into my day than that very thing -- now I can EAT MORE. Woo-hoo!

Healthy Foodie Holiday Survival Guide -- Part 2 (Party Time)

2011-12-07T14:43:00.000-05:00

Going to parties? Eating at restaurants? Family feasts to attend (and/or host)? Candy turning up from Santa? Too busy to exercise, too stressed to sleep enough? The list of challenges to our health over the next six weeks or so is very long indeed. What's a healthy foodie to do?

Let's start with the parties. If it's potluck (or even if it's not and you know the hosts well enough to bring a dish to add), my strategy is to bring something that is going to improve the health profile of the buffet table. I almost always bring a veggie dish because many parties would have no vegetables if it weren't for my contribution. The idea here is not to forego all holiday treats -- there'll be plenty of that -- but to make sure you can balance some of the high-calorie goodies with more nutritious dishes.

My veggie dishes are always appreciated and get eaten as fast as anything else on the table! I'm not saying bring cut up celery and carrots (not that there's anything wrong with that), but instead, use your imagination with winter veggies such as Brussels sprouts, acorn or butternut squash, or year-round favorites like broccoli or green beans. Just don't add cream of mushroom soup or other fat-laden ingredients.

What to go for at the buffet tables:

1. Crudites--Yes, the cut-up raw veggies, but without unhealthy dips. Weil suggests a yogurt dip, and I would add hummus as a good-for-you dip for veggies.

2. Mixed nuts -- Nuts are filling and very tasty; be careful not to go overboard though, since they are full of calories. Go for unsalted nuts if at all possible. You won't get as thirsty for more caloric beverages (why do you think bars put out bowls of salty snacks but to make you drink more?), and too much salt is not beneficial to your health.

3. Smoked salmon -- because of its high Omega-3 fatty acid content. It's tasty too, but of course also expensive. You won't be tempted to overeat this because there's probably not going to be a whole lot of it.

4. Grilled figs and blue cheese -- kind of an odd choice (who has access to fresh figs this deep into November?), but even dried figs are super for their vitamins and fiber along with "a little bit" of the cheese for calcium and protein.

And to avoid:

Dips, cocktail franks and mini-meatballs, anything fried, and foie gras or other meat pates.

Healthy Foodie Holiday Survival Guide -- Part 1

2011-12-05T14:46:00.000-05:00

Thanksgiving weekend has segued into prime shopping/decorating/socializing/travel time. We all run on overload for the next few weeks. How to avoid letting it overwhelm us? Here are a few ideas.

1. Give yourself a spending budget and stick to it. You don't have to get anal about it and make a list of how much you'll spend on each gift, decoration, party, etc. But do have an overall idea of what you can afford to spend this season so that the January bills don't land you in the dumps, emotionally as well as financially.

2. Don't expect too much from the holidays. Your family will probably not solve all its issues; peace on earth (or even in your household) probably won't come to pass. The TV ads showing blissful family reunions are just marketing--not what our real lives are or need to be.

3. Practice patience, kindness and understanding. You can become a little bit of Christmas cheer by cutting the other guys some slack. Make the effort--you'll reap emotional rewards.

4. Take care of yourself--eat right, exercise, minimize caffeine, don't drink too much alcohol, and find at least a half hour per day to do nothing.

"A little purity between holiday binges"

2011-12-02T16:17:00.001-05:00

I love that idea -- let's focus on good, basic, non-processed and simple foods between the big deals of Thanksgiving and the holidays to come.
A former chef at the Berkeley foodie mecca, Chez Panisse, has posted this cauliflower soup recipe that will be just the ticket. Cauliflower is at its peak season now -- vendors at our Findlay Market have lovely, home-grown heads this weekend -- and this recipe has a blessedly short ingredient list.
Give it a try, even if you have to get your ingredients at the supermarket!

Recipe: Paul Bertolli's Cauliflower Soup
Serves 8

Ingredients:
3 T olive oil
1 medium onion, thinly sliced
1 large, fresh head cauliflower, broken into florets
Salt, to taste
5 1/2 cups water, divided
Olive oil and pepper, to taste

Instructions:

1. Warm the olive oil in a heavy-bottomed pan. Sweat the onion in the olive oil over low heat without letting it brown for 15 minutes.

2. Add the cauliflower, salt to taste, and 1/2 cup water. Raise the heat slightly, cover the pot tightly and stew the cauliflower for 15 to 18 minutes, or until tender. Then add another 4 1/2 cups hot water, bring to a low simmer and cook an additional 20 minutes.

3. Working in batches, purée the soup in a blender to a very smooth, creamy consistency. Let the soup stand for 20 minutes. In this time it will thicken slightly.

4. Thin the soup with 1/2 cup hot water. Reheat the soup. Serve hot, drizzled with a thin stream of extra-virgin olive oil and freshly ground black pepper.

Good food at two of my fave restaurants

2011-11-30T13:14:00.000-05:00

Roasted pear at La Poste

Quiche at La Poste

Within the past few days I've enjoyed lunch with my friend Susan at La Poste in Clifton, and dinner at Local 127 with husband and friends.
Both restuarants are reliably good choices for us, and these recent visits did nothing to dim my ardor.
At La Poste, their wine savvy is unsurpassed in this metro area, and one of the sommeliers there recently told us that they now have the most extensive wine list in all of Ohio -- more than 900 bottles. Sheer size isn't enough to impress me all that much, necessarily. What I really love about their wine choices is that they are so adventurous and clever. Even the by-the-glass selections have few wines that I'm familiar with, which is just great. Luckily, every server knows a lot about the wines so you can get great advice about what to order with what.
Our lunch -- with a little bit of wine, French of course -- was from among their healthier options. Susan got the egg white quiche (I think it had spinach and I'm not sure what else), and I went with the roasted pear salad, stuffed with some prosciutto and a little goat cheese, one of my fave things they do.
Dinner a couple of days later at Local 127 included another always-order, their Waldorf Salad, and for an entree, their stellar scallops. I love the way Chef Geddes plays with textures in food -- there's always some crunch to add interest to the flavors.

Local 127 Scallops

Post-Thanksgiving Reality Check: How did you do?

2011-11-28T15:00:00.000-05:00

I'm very happy that the Big Meal is over; now we have a breather between the super-caloric Thanksgiving feast and the holiday parties, food gifts, extra treats and family dinners around Christmas and New Year's.
Taking stock of how the TG weekend went, I'm thrilled and somewhat surprised to find that I didn't gain an ounce between last Wednesday and this morning. Not sure how to account for that, but I'll take it.

I did follow my own advice about managing the caloric challenges, such as not drinking alcohol before the dinner itself, having only one dessert, and taking walks early and late in the day.

In any case, here is a recipe for a healthy main course that will help you get through this week of atonement for the Thanksgiving meal and the days of leftovers that have followed. It's easy to throw together, even after a long day at work or all those holiday-related errands on our to-do lists.

Recipe: Chicken Braised in Vinegar with Garlic and Celery Leaves
Serves 4

Ingredients:

1. 1 tablespoon vegetable oil

2. 1 1/2 pounds skinless boneless chicken thighs, trimmed of all visible fat and cut into 2-inch pieces

3. Salt and freshly ground pepper

4. 2 garlic cloves, thinly sliced

5. Celery leaves from 1 large bunch

6. 1/2 cup chicken stock

7. 1/2 cup red wine vinegar

8. 1 tablespoon chopped flat-leaf parsley

Instructions:

In a large skillet, heat the oil until shimmering. Season the chicken with salt and pepper; add it to the pan in a single layer. Cook over high heat, turning once, until well browned, 8 minutes. Stir in the garlic and cook over moderate heat just until fragrant, 1 minute. Add most of the celery leaves and stir just until wilted, 30 seconds. Add the stock and vinegar and cook, scraping up any bits from the bottom of the pan, until the sauce is reduced to a few tablespoons, 5 to 6 minutes. Add the parsley and the remaining celery leaves and serve.

Source: Food & Wine

Eat right to avoid the "Big C"

2011-11-25T14:31:00.001-05:00

Tips for a Cancer Free Diet!

by Leroy Templeton

We all know about the cancer dangers inherent in smoking and other environmental carcinogens, but diet is less often discussed as a cause of cancer. And yet, as recent studies show, diet plays a significant role in approximately 30% of cancer diagnoses. That’s right, almost one third of those diagnosed with cancer can blame, in part at least, what they eat. This is a scary thought, no doubt, but there is some good to it. Since diet is something you can control, you can make your diet fight cancer, rather than promote it, by keeping a few things in mind:

· Eat Natural Foods

- As many of the preservatives and additives in synthetic foods contain carcinogens, it is important to try to eat as natural as possible

· Avoid Red Meats

- Red meats have been shown to correlate highly with colon cancer in a number of studies. Its best to substitute leaner poultry and fish whenever possible

· Monitor Sugar Intake

- Too much sugar upsets the body’s natural chemicals balances and disrupts the cell division process. When this happens you put yourself at risk for a number of cancers including pancreatic cancer and pleural mesothelioma

· Eat More Foods with Antioxidants and Flavonoids

- Antioxidants help flush out bacteria in the body and flavonoids help repair damaged cells in the body. These nutrients boost the immune system and foster an environment where cancerous tumors have difficulty surviving. They are found in bitter foods like coffee and dark chocolate as well as citrus fruits.

The battle against cancer is not an easy one. But take every precaution you can. Ultimately, if you keep these tips in mind when managing your diet you will be eating much healthier, lowering your chances for a number of health problems as well as lowering your chances for cancer by about 30%. Not to mention, you may even shed a few pounds too ;)

List of cancer-fighting foods

Do these things and have a healthier Thanksgiving

2011-11-22T12:43:00.001-05:00

On Thursday, millions of Americans will consume literally thousands of calories, overeating to the point of feeling ill. For those of us so blessed with material abundance, the meal on Thanksgiving is the holiday season's greatest health challenge. How to cope? Here are some healthy-foodie ideas for a Thanksgiving without guilt.

1. Eat a full breakfast and a light lunch. Don't "save up" for the big meal--you'll be famished, a perfect recipe for overindulgence.
2. Take a walk before dinner, weather permitting. Even if the weather isn't all that great, get off your duff for at least a half hour of exercise--more if at all possible.
3. Lay off the booze until dinner is served. Pre-dinner alcohol lowers your inhibitions and leads to useless extra calories, not just in the drinks themselves but also in snacks you'll likely add on.
4. Decide in advance whether and how much wine or other alcoholic beverages you will drink. Then pace yourself so you can stick within your pre-set limits.
5. Eat only your favorite dishes, and pass on the others. Pick only one out of these three: mashed potatoes, sweet potatoes and bread stuffing/dressing. Easy on the gravy, too!
6. Wait at least a half hour between dinner and dessert. If this requires a request to your hostess before the meal, go ahead and ask. If you have no influence over the timing, step away from the table and come back later. Make up an excuse if you need to. Waiting for dessert is crucial--your brain will have time to get the message from your full stomach, and you won't want as much dessert, or maybe not any.
7. Pick one dessert or very small portions of more than one.
8. Take a walk after dinner.

Remember, the fat-producing, health-sabotaging culprits in this meal are alcoholic drinks, gravy, sauces (such as that superfluous stuff people put on green beans), toppings (I'm thinking of marshmallows on sweet potatoes, horrors) and desserts. Minimize those!

Take larger portions of turkey (especially the white meat), baked potatoes, roasted root vegetables, green veggies with as little sauce as possible, salads without mayonnaise, fruit salads, and just a little bit of cranberry sauce (too much sugar).

We have so much to be grateful for, including the amazing bounty that makes not eating too much such a concern. On Thanksgiving Day, let's appreciate the love in our lives, our family and friends, the pleasure of sharing this wonderful meal--and eat mindfully while we're at it.

Take this survey about dining out in Cincinnati

2011-11-21T12:58:00.000-05:00

Dear Readers,

I'm a professor at the University of Cincinnati and a group of my students is doing a project this term related to dining out in Cincinnati.

They and I would be delighted to have your input on the survey. It's very short -- just 10 questions -- and you can answer it in just a couple of minutes.

Here is the link: http://www.surveymonkey.com/s/SZ6SZMR

Many, many thanks!

Chicago eats: Frontera Grill, Cafe Spiaggia and Xoco

2011-11-19T12:35:00.000-05:00

I'm in Chicago for a few days -- such a wonderful restaurant town it is.
Our first stop is always Frontera Grill, Rick Bayless's regional Mexican cuisine par excellence. In these photos -- Frontera's grilled cobia (mild, white fish) with a terrific pumpkin sauce, spaghetti squash and a marvelous marriage of delicious ingredients.
.
That's all I have time for right now....more to come!

Frontera Entree

"The ultimate Thanksgiving wine guide"

2011-11-17T17:47:00.000-05:00

Still deciding what to offer as drinks for (or near) the holiday?
Look no further than this guide for wines, cocktails, mocktails and hot toddies.
Their "10 top bottles" to pour at turkey time includes five American-produced syrahs, ranging in price from $8 for a Smoking Loon to $20 for a couple of California and Washington bottlings, with a couple in between.
The link also takes you to plenty of recipes for Thanksgiving side dishes and desserts as well as tips for turning out your best holiday meal ever.

This is outrageous!

2011-11-16T09:00:00.000-05:00

Photo from the NY Times

You may think we have a do-nothing Congress in Washington. Perhaps we should amend that to do-nothing-except-obstruct-progress. I'm talking about this, a headline in today's NY Times, reprinted in our local daily:

"Congress Blocks New Rules on School Lunches"

And here is the lead:

"In a victory for the makers of frozen pizzas, tomato paste and French fries, Congress on Monday blocked rules proposed by the Agriculture Department that would have overhauled the nation’s school lunch program.

The proposed changes — the first in 15 years to the $11 billion school lunch program — were meant to reduce childhood obesity by adding more fruits and green vegetables to lunch menus, Agriculture Department officials said."

A victory for America's industrial food system (aka "makers of frozen pizzas, tomato paste and French fries") is a defeat for America's children, and therefore for America's future.

The Times article is brief, and doesn't explain the rationale for the congressional action, except to say that big food manufacturers called the move "reasonable." I would say, "awful."

The non-profit Center for Science in the Public Interest issued a statement condemning Congress for "protecting industry" rather than "protecting children's health," as of this morning they hadn't posted a response on their website.

A world apart, and yet so near the city: Murphin Ridge Inn

2011-11-14T15:06:00.000-05:00

Best eggs ever?

After hearing about (the restaurant, in particular) Murphin Ridge Inn for literally years, I finally was able to get out there last weekend. We didn't really know what it would be like, but in almost all respects, it exceeded our hopes for a short, nearby getaway.

We met several couples from metro Cincinnati -- the main source of patrons for the inn -- who have returned multiple times. Since it's only 72 miles from our driveway, out east in the Amish farmland of Adams County, Murphin Ridge Inn has to be the nearest rural, luxury retreat to home.

Don't be intimidated by "luxury," because it's not all that expensive for the quality of the accommodations, service, setting/scenery, and food.

We stayed in one of the nine private cabins, which looks rustic from the outside but wow, was it fine once you step through the door. (For that matter, the front porch with two rocking chairs and a two-seat swing was a good place to hang out, as this photo of me suggests.)

On the porch of our cabin @ Murphin Ridge

The cabin had a king-size, four-poster bed, a whirlpool tub beside large windows overlooking pastoral scenery, and a glassed-in, two-sided fireplace -- among other comforts.

We also enjoyed hiking on the grounds through woods and near Amish farms, and after dinner sitting around the fire pit talking to other guests.

But since this is a food blog, I'd better get to some discussion of the restaurant. First of all, it's a fun place thanks to the personalities of the owners, Darryl and Sherry McKenney, who make everyone feel welcome. To get to the inn, you have to drive quite a few miles on an unlit, narrow and windy road, so despite the restaurant's reputation as by far the best place to eat in that part of Ohio, the vast majority of dinner guests also are inn guests.

Dinner was good -- my husband liked his locally farmed chicken dish and my steak was fine -- but breakfast was outstanding. Sherry puts out a huge bowl of her homemade granola and vanilla yogurt near the reception desk, which is the start of your morning repast. Once you are seated, breakfast comes in a couple of courses, which vary each day. The granola was so delicious that we brought a few bags of it home.

The other highlight of our breakfast was Sherry's scrambled eggs. OMG they were good -- fluffy, rich, and cooked to perfection. They were so fine, I ducked into the kitchen after the main breakfast crowd and asked Sherry for an eggs-cooking lesson, which she generously provided. Now I know how to wow my out-of-town family guests for Christmas morning brunch -- although I intend to practice a couple of times in advance.

All in all, we were delighted with our short visit to Murphin Ridge Inn.

Interior, our cabin

On the grounds at the inn

Holiday-worthy recipe: Butternut squash and bread stuffing

2011-11-12T11:19:00.000-05:00

This has been a popular recipe the past two Thanksgivings, so I'm posting it again. You can buy already cut-up chunks of butternut squash at stores such as Trader Joe's or Kroger's (in bags in the produce department), which makes it so much easier to use. This stuffing recipe is super-healthy, thanks to the beta-carotein and fiber in the squash; the high-fiber whole wheat bread; protein from the eggs; the diced vegetable base; and the raisins and nuts. (If you have nut-sensitive people to feed, of course you can omit those.)
What might surprise you a bit however is how doggone good this stuffing tastes. It will be a real winner at your table, guaranteed!
Another bonus: you can make this recipe in advance; just refrigerate unbaked and pop it into the oven on turkey day.

Recipe:

Butternut Squash, Fruit and Nut Dressing

(Serves 6-8)

Ingredients:

2 1/2 cups butternut squash cut into one to 1 ½- inch cubes Note: many supermarkets carry peeled and seeded butternut squash, refrigerated, in the produce section

5 cups whole-grain bread cubes (from 4 large slices of bread). Note: Bread should either be toasted before you cut into cubes or left out overnight so that it’s “stale.” If you have actual stale whole-grain bread, use that.

2 T canola oil

½ cup chopped celery and/or carrots

½ cup diced onion, leeks or shallots

2 eggs, lightly beaten, or equivalent amount of egg whites or egg substitute

1 cup vegetable or chicken broth

½ teaspoon dried thyme or 1 T fresh thyme

½ cup golden raisins, dried cranberries or a mix of both

½ cup chopped walnuts

Salt and pepper to taste

Instructions:

1. Place the squash in a steamer insert inside a 2-quart saucepan. Add ½ cup water, sprinkle with salt, cover and bring to a boil over medium heat. Reduce heat to low and cook until squash is still al dente, about 3-4 minutes depending on thickness of the cubes. Remove from heat and rinse squash under cold running water to stop the cooking. Set aside.

2. Heat oil in skillet over medium-high heat. Add vegetables (celery, onions, etc.) to pan and sauté, stirring, until veggies are soft, about 3-4 minutes. Let cool 5 minutes.

3. Combine remaining ingredients (eggs through salt and pepper) with cooled veggies in a large mixing bowl. Add bread and squash; stir well.

4. Turn into an oiled baking dish and bake, uncovered, for 60 minutes in a preheated, 350- degree oven. NOTE: you can refrigerate the stuffing in the baking dish, uncooked, for up to one day in advance.

5. Let cool slightly before serving.

What wines are best with Thanksgiving dinner? Plan-ahead advice

2011-11-09T14:47:00.001-05:00

If you're the one in charge of planning -- and producing -- a holiday meal, you've probably already given your menu some thought. (That is, unless you do the same thing year after year, which is easier, but boring, IMHO.) I'm clipping recipes from magazines and haven't decided on much of anything yet. However, here are a few items we can check off our lists.
First of all is wine. If you don't have a well-stocked cellar that you can just dip into at whim, you might want to look at the list of easy-to-find, holiday-worthy wines that Food & Wine magazine published last month. They've selected a few TG-meal-compatible choices from national grocery stores such as Trader Joe's (my favorite), Whole Foods, Costco and Target. None are expensive, and each one should complement turkey with the trimmings quite adequately.
A few highlights are below, or click here to read the Food & Wine article.
FROM TRADER JOE'S: three sparkling wines, including NV Gloria Ferrer Brut and an affordable Champagne from Piper-Heidseick.
FROM TARGET: their own label sauvignon blanc in a "wine cube" -- yes, a box. F & W says it's pretty good, and only $18 for 3 liters.
FROM WHOLE FOODS: a bargain Spanish temperanillo/malbec blend for just $10.

As with the rest of my meal, I haven't decided completely on what wine to serve, but I'm leaning toward a spicy Gewertztraminer for white and perhaps a cru Beaujolais or Chinon as a red (I've become so enamored of out-of-the-way French reds of late -- they are eminently food friendly and delicious).
One other note: I can't see any reason to pour expensive wine on this particular holiday. The focus of the Thanksgiving meal is family, friends and togetherness, plus an array of traditional dishes and ingredients that aren't the best combo of flavors to showcase your best bottles. Save that stuff for Christmas -- and New Year's.

Which diet is healthiest? Here's a new ranking

2011-11-06T17:13:00.001-05:00

U.S. News & World Report has come up with "Best Diets for Healthy Eating," ranking 20 diets for their nutritional value and safeness. The highest score is 5, down to the worst at 1. The scores give safety double the weight of nutrition because "while you can modify a diet to some degree to adjust for nutritional imbalances or deficiencies, mere tweaking won't make an unsafe diet safe," according to the magazine.
Here are the top 5 best diets:
1. DASH diet -- low in saturated fat and salt, very heart-healthy
2. Therapeutic Lifestyle Changes (TLC) diet -- almost as good as the DASH diet, according to the panel of experts that came up with the ratings. Good fiber and calcium content and also low in sat-fat.
3. Mediterranean diet -- also very healthy, with the added bonus of encouraging regular wine consumption (three cheers for that).
4. Mayo Clinic Diet -- interesting in that it promotes eating plenty of low-density foods, where you feel full for longer on less.
5. Volumetrics Diet -- similar to Mayo Clinic in its emphasis on low-density foods.

Weight Watchers and Jenny Craig come next, by the way, at #6 and #7.

To read details about how the rankings were done, and more about the diets themselves, click here.

At the market -- even in the cold

2011-11-05T10:59:00.000-04:00

I'd like to share a few photos from the farmer's market this morning. Findlay Market in downtown Cincinnati is not a roadside stand or tailgate affair; it's a year-round, elaborate, you-can-find-everything place to shop, six days a week. (They're closed on Mondays, most of the time.) And there's way more than food to choose from -- although that's what brings me down almost every weekend.

But at least until Thanksgiving, it's also a place where farmers from three states bring their autumn produce. I even saw fresh asparagus down there today.

And you can find wonderful Christmas gifts and decorations at our market, as well.
These are just a few of the goodies I saw today -- and there's a whole lot more inside the main market and in the storefronts around it.

Essencha -- fine teas, and good food, too

2011-11-03T12:54:00.001-04:00

Metro area tea-lovers know that there's no better selection of fresh, loose-leaf tea than at Essencha Tea House in Oakley. You might find a greater variety elsewhere, but you can be sure that Essencha owner Tracy Monson (a real "tea person") selects only teas available in the season that they were harvested and processed. Nothing sits on the shelf there for months, losing flavor. You can choose from over 100 teas -- black, white, green, red and herbal -- either online or in person. I'm a black tea fan, drink a pot of it every morning with breakfast. One of my favorite varieties is Keemun, which you can get all around town, but which Essencha did not carry for months as they awaited the new season's crop. Happily, it's in now (Keemun breakfast, organic). I bought some of that as well as the hearty Irish breakfast blend.

Soup and Matcha Goddess Salad @ Essencha

My friends and I also enjoy the lunch menu at the Tea House. There's a homemade soup or two each day, a small but delicious selection of sandwiches, and two or three excellently composed salads. They also serve savory or sweet crepes and a few indulgent dessert treats. If you let them know in advance, you can try a more elaborate Afternoon Tea (sweet and savory snacks with your choice of tea), either European or Asian style.
Like many businesses in Oakley, Essencha has seen a drop in traffic over the past year or so due to the extreme disruption of street, sidewalk and road work along Madison Road. Thankfully, all that seems to be complete. One word of warning: the parking lot behind Essencha is hard pressed to handle the traffic for the Tea House and other shops in that block, but you can park across the street in the larger lot in front of Hugo's. Just be careful crossing busy Madison Road.
In short, Essencha is a healthy-foodie star among Cincinnati dining and shopping destinations!

Essencha is open seven days a week. Look for a special Chinese tea tasting on November 13th. 513-533-4832 for reservations or more info. Check out the website to order tea, too.

Thanksgiving without the Turkey?

2011-11-01T10:44:00.002-04:00

I'm not saying we'll be omitting turkey from our Thanksgiving meal -- although it will be only a breast, not the whole bird -- but you can have a fabulous celebratory meal without fowl, or any meat.

Today the New York Times health section starts a series, to run each Thursday until the big day, with vegetarian and vegan recipes to make you not miss turkey, if you choose to go that route.
The first featured recipe, copied here, is for a delicious starter, which of course you can serve before a traditional, turkey-centered main meal.
Also in this week's article is a wild rice,corn and cranberries dish that would make a great side dish.

Recipe: Coconut Butternut Squash Soup
Serves 8
INGREDIENTS:
1 large butternut squash (about 1 1/2 pounds)

2 tablespoons olive oil or other vegetable oil

1 large yellow or sweet white onion, chopped

1 medium apple, any variety, peeled and diced

2 cups prepared vegetable broth, or 2 cups water with 1 vegetable bouillon cube

2 teaspoons good-quality curry powder

2 teaspoons grated fresh or jarred ginger, or more, to taste

Pinch of ground nutmeg or allspice

1 14-ounce can light coconut milk

Salt and freshly ground pepper to taste

Garnish

2 medium red onions, quartered and thinly sliced

1 good-size bunch kale (about 10 to 12 ounces)

INSTRUCTIONS:
1. To bake the squash, preheat oven to 375 degrees. Cut in half and place halves, cut side up, in a foil-lined shallow baking dish and cover tightly with more foil. Bake for 30 to 50 minutes, until you can easily pierce the flesh with a knife. Scoop out and set aside.

2. Heat about half the oil in a soup pot. Add the onion and sauté over medium-low heat until golden, about 8 to 10 minutes.
3. Add the apple, squash, broth and spices. Bring to a steady simmer, then cover and simmer gently until the apples are tender, about 10 minutes.
4. Transfer the solids to a food processor with a slotted spoon, in batches if need be, and process until smoothly puréed, then transfer back to the soup pot. Or better yet, simply insert an immersion blender into the pot and process until smoothly puréed.
5. Stir in the coconut milk and return the soup to a gentle simmer. Cook over low heat for 5 to 10 minutes, until well heated through. Season with salt and pepper. If time allows, let the soup stand off the heat for an hour or two, then heat through as needed before serving.
6. Just before serving, heat the remaining oil in a large skillet. Add the red onions and sauté over low heat until golden and soft.
7. Meanwhile, strip the kale leaves off the stems and cut into thin shreds. Stir together with the onions in the skillet, adding just enough water to moisten the surface. Cover and cook over medium heat, stirring occasionally, until the kale is bright green and just tender, about 5 minutes.
8. To serve, ladle soup into each bowl, then place a small mound of kale and onion mixture in the center.

Wheatgrass juice and other good-for-you treats from Hunter Greengrass

2011-10-29T16:11:00.000-04:00

Barbara and Edward Hunter have been growing, processing and delivering fresh wheatgrass around the Cincinnati area since the late '90s. Earlier this month, they opened a juice bar and vegan deli inside Findlay Market. It's right near the center of the market, adjacent to Bean Haus -- a great location!

Barbara and Edward Hunter at Findlay Market

Huntergreengrass is the name of their company and their juice bar. Check out their website to learn the health benefits of wheatgrass. There's quite a list of good reasons to include it in your diet, most of which seem to revolve around the "living chlorophyll" it contains. Barb mentioned that to really get the full nutritional wallop, you should consume the juice within a few minutes of its being juiced. Their website notes that one ounce of the juice has "the same nutritional value as 2.5 pounds of green garden vegetables." Wow!

Their market stand specializes in juices, smoothies, homemade soup and daily specials. Everything they sell is 100% vegan.

Good luck to the market's newest purveyors of interesting, healthy and locally grown products!

Cutting back on starchy foods (aka "carbs"), Part 2: Low-starch Dinners

2011-10-27T10:47:00.000-04:00

I'll admit, dinner is the easiest meal for me to go "low-carb." (As noted in an earlier posting, what we're really talking about here is mostly starchy, white-flour carbohydrate-laden foods, such as bread, pasta and cereal.) Here's a typical dinner that works for me: pan-sauteed fish--in this case, Arctic char-- with large portions of a fairly elaborate veggie. The char's plate companion is a roasted ratatouille, sort of. In a 375 degree oven, I roasted one medium eggplant, diced, for 10 minutes, then stirred in strips of one large zucchini and a red bell pepper, along with whole cloves of garlic and fresh oregano, among other seasonings. That stayed in the oven for another 10-15 minutes, stirred once along the way.
A larger challenge for me is lunch, at least on work days when I often have brought turkey sandwiches to eat at my desk. Too much bread! So I'm working in such things as salads with strips of chicken and cottage cheese (high protein items) or frozen meals from Kashi with at least 22g of protein. You pretty much have to replace those starchy foods with protein-rich foods.
That really becomes hard at breakfast, as I am no fan of eggs. Today I tried mixing protein powder with milk and adding it to my oatmeal, and all that happened was it came close to ruining my oatmeal. The saga continues on making breakfast less starchy!

Cutting Back on Starches (aka "carbs") -- Part 1

2011-10-25T12:52:00.000-04:00

Let's get real about good carbs/bad carbs, because "cutting carbs" (or cutting them out) is not only close to impossible, it's also a really bad idea. Carbohydrates are as important in the building blocks of nutrition as is protein, and the other of the trio, fat. No carbs would mean no vegetables, fruits, beans, nuts, dairy products -- and of course, no grains or starchy foods such as pasta and cereal. That's ridiculous.
As part of my PT work, I'm trying to increase consumption of protein and decrease some of the carbs in my diet. But truly, it's just the starchy carbs that I'm trying to eliminate or reduce.
Bring on the veggies and fruits!

Here are several links to recipes for interesting pesto creations, as well as interesting ways to use your pesto on less-starchy-than-pasta, higher protein meals.

Pesto and Pistou: Fall is the perfect time to make big batches of puréed basil with olive oil, which can be frozen for later use as pesto or pistou.

Quinoa With Roasted Winter Vegetables and Pesto: This combination of sweet vegetables with pungent pesto is great for a simple grain and vegetable bowl.

Broccoli Pesto: Use this bright mixture as a dip, a spread or a sauce with pasta.

Pesto Portabellos: Portobello burgers and roasted pesto-stuffed portobellos are two great ways to combine pesto with mushrooms.

SOURCE: New York Times Recipes for Health

A night on the town (Chapel Hill NC)

2011-10-23T09:35:00.000-04:00

Wall of Liquor at Crunkleton

What a great town, the growing but still adorable place where I went to graduate school at UNC-Chapel Hill. Saturday night my brother, his wife and I drove from their house in the country north of Raleigh for an evening in the Hill.
We started and ended at a fantastic bar called The Crunkleton (did not learn the story behind the name), where we tried several wondrous "craft cocktail" concoctions, our favorite of which was the house version of Old Fashioned. When we arrived at 7 PM things were rather quiet. After walking a couple of blocks and having dinner at Elaine's (a highly regarded Chapel Hill dining destination), we returned to Crunkleton and the joint was jumping.
While the fare at Elaine's was good, I imagine the kitchen wasn't at the top of its game, since we found the food to be a little spotty, and the only dish we all thought stellar was the warm chocolate cake with pistachio ice cream (dessert, obviously). So the highlight of the night definitely was the bar.

Working with a Trainer, Week 1 -- and learning more about "Clean Eating"

2011-10-21T11:20:00.000-04:00

So far, the personal training sessions (just two) have been easy, for the most part. He did show me the correct way to do push-ups, with my elbows close to my body, which makes it more challenging to do them. (Push-ups have always been among my least favorite exercises, in any case.)
The day after my first PT workout, I expected to have sore muscles, but it was insignificant -- slight soreness in my triceps due to the proper push-up form. I told my trainer --Dorsey, in the photo here -- and he said we'd kick it up a notch next week.

Pama and her trainer at Fitworks

As for eating, part of my assignment this week was to keep a food diary. Doing that makes me more conscious of what's going in my mouth, of course. The only new (for me) "clean eating" principle that I was able to incorporate was to eliminate any starches (aka carbs) at dinner....not including wine, which I still had a pretty hefty glass of each night. Thanks to cutting back on carbs at other times of the day, too, and paying closer attention overall, I lost about 2 pounds this week.
However, I'm flying to Raleigh this afternoon to spend the weekend with my brother and his family. He and his wife are foodies par excellence, wine collectors (their cellar dwarfs mine by a factor of 100) and he is a great cook. Plus we have dinner reservations at one of their fave restaurants, in Chapel Hill, Saturday night. I'm not expecting to maintain my slight weight loss, but we'll see.
Next week, Dorsey will give me a cardio plan as well as feedback about my diet.
Thenceforth until Thanksgiving, I plan to do my utmost to make real progress with my PT fitness goals:

Improve my posture
Strengthen my core and leg muscles
Begin to lose fat as I drop a few pounds (long term goal is 5-7 lbs)
Improve balance and mobility.

New Northside Taqueria Coming

2011-10-20T12:28:00.000-04:00

One of Cincinnati's best restaurants (IMHO) is developing a new concept that will give them a second venture. According to one of La Poste's management team, they are scouting locations for a much more casual eatery in nearby Northside. It will be a taqueria, with a limited menu of perhaps eight items, a selection of beers, tequila drinks and other cocktails, and late-night hours.
I asked who would do the cooking, and my source said they were working on finalizing that now, too.

Northside, Cincinnati

He said that they hope to open in March or April 2012.
Stay tuned for more information once the ink is dry on the locale.
Since La Poste just keeps getting better and better, and is a crown jewel for Gaslight Clifton, we can have high expectations for this new venture!

Map of Cincinnati

Clean eating: What is it? Can I do it? (Can you?)

2011-10-18T13:25:00.001-04:00

Maybe you CAN "teach an old dog new tricks."

After decades of step classes, Jazzercize, ab crunches, "power" classes, daily exercise walks and countless gym visits, I'm finally taking the plunge to work with a personal trainer. Beginning tomorrow, I embark on a six-month program to improve mobility and flexibility, reduce body fat while building muscle, and balance my body so that I end up with better posture and greater strength.
Among the papers that the trainer gave me is some info about CLEAN EATING, a term that I somehow have heard very little about.

But there's a magazine called Clean Eating, which I vaguely recall someone mentioning to me a few weeks ago. She recommended that I look into it, because it's got lots of good, healthy-foodie principles. Here's a quote from their mission statement (though that's not what they call it): "In every way, clean eating is all about consuming whole food in its most natural state, or as close to it as possible. Taking a creative yet doable approach to cooking, you’ll find it easy to enhance the natural flavors of any meal without compromising the integrity of your food."
That sounds great, although I have to say that the literature my trainer handed me sounded way less appealing due to a very restrictive eating plan. I'm good with keeping processed foods to a minimum, but the trainer's diet reduced carbohydrates almost to zero, even restricting the amount and type of fruit you can have. "No carbs after 6 PM" was also on the list, and since we don't eat dinner until after 6, that was not going to fly in my household. No alcohol, either -- again, not likely that I'm going to adhere to that and give up my wine, and occasional cocktails (although I try to minimize those -- too much sugar).
Here's a less restrictive take on CLEAN EATING, from a website called The Gracious Pantry.

Eat Lots Of Plants – Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. But I think that leaves too much wiggle room – in my humble opinion) Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.
Include Meats - Eat meats that are whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate.
Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains.(For a list of foods to stock your pantry with, check out this list.)
Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!
Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices”, contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body.
Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!

I'll blog about my progress with the trainer, as well as what kind of dietary changes he can persuade me to make. :-)

Work in an office? How to avoid common health pitfalls of office life.

2011-10-16T12:36:00.001-04:00

The days where most people did physical work for at least a good part of their day are long gone, at least in the contemporary U.S. Here are some all-too-common and often serious health challenges that office workers have to deal with. Click here to read more, including how you can protect yourself from these dangers.
1. Eye strain (from computer use)
2. Low back pain (it's that chair)
3. Noise stress -- depends on your office environment, but computers and other machines, telephones, and co-workers' chatter can add up to serious noise pollution.
4. Weight gain and obesity (it's that chair, again -- plus the temptations of fattening goodies you or your co-workers keep within easy reach)
5. Repetitive stress injuries, such as carpal tunnel syndrome
6. Stress
7. EMF (electromagnetic field) exposure from common workplace devices
8. Germs and bacteria

Source: Accredited online colleges (www.accreditedonlinecolleges.com)

The Healthiest Foods of Fall

2011-10-14T14:49:00.000-04:00

Start with chilies -- which like so many wonderful foods are harvested in the fall. Check out this article by Mark Bittman about roasted chilies, which includes links to recipes for roasted or broiled green chilies, pork and green chili stew, and a marvelous tortilla soup. My lead photo for this post is from Bittman's NY Times article. Yum.

As for other healthy foods whose deliciousness peaks in autumn and even into winter, Eating Well magazine lists their top six: broccoli, mushrooms, (new) potatoes, swiss chard (or other similar greens), cabbage and winter squashes. All are excellent ingredients for hearty casseroles, stews and soups -- just what your body craves when the weather gets chilly.

Go here to read the Eating Well article and get ideas about how to buy, store and cook these great fall veggies.

Five Foods for a Great Body

2011-10-12T15:07:00.001-04:00

Eat these foods as often as possible to stay slim, fit and healthy!

1. Green beans

Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained.

2. Salmon

The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

3. Blueberries

Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition.

4. Watermelon

Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer.

5. Tomatoes

Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. A igher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.

Source:

http://www.eatingwell.com/blogs/brierley_wright/2009_07_27/5_foods_you_should_be_eating_for_your_best_body_inside_and_out

Bourbon cocktails to try

2011-10-10T15:17:00.000-04:00

This one is called Apples to Oranges, because most people think it must contain those fruits. In fact, it's really cucumber and grapefruit!

(Makes one drink)
Ingredients:
2 slices cucumber, plus 2-3 thinner slices for garnish
Ice
2 ounces bourbon
1 ounce grapefruit juice (preferably freshly squeezed)
1/2 ounce simple syrup
Dash of bitters (optional)

In a cocktail shaker, muddle the cucumber slices. Add ice and all remaining ingredients except the cucumber garnish. Shake well. Strain into an ice-filled double-rocks glass and garnish with the thin cucumber slices.

For more bourbon cocktail recipes, click here.

A Tavola

2011-10-08T15:05:00.000-04:00

Fig, prosciutto and arugula pizza

Adding to the already hot Gateway Quarter scene in OTR, A Tavola opened in early summer with a simple but effective concept. They do thin-crust pizza from a wood-fired oven, and not much else. They do it very well, however. Along with the fairly short list of pizzas, the menu adds a few salads -- I had a good cauliflower salad with lemon vinaigrette, and my husband tried the grilled asparagus salad (pictured). The signature pizza starts with a base of fig jam, then adds fontina cheese, prosciutto and arugula -- we ate that (also pictured).
The overall effect was no-big-deal but good, if that makes sense. I didn't feel it was a true destination eatery, but if you're in downtown Cincinnati looking for the best pizza in the neighborhood, this would be the place to go.
A Tavola also has an inviting bar with a few bar tables and a short but interesting cocktail list. Most if not all of their drinks seem to use house-made mixers, which is always a good sign.

Biggest U.S. food recalls ever

2011-10-06T15:14:00.000-04:00

This month's recall of contaminated cantaloupes originated in Colorado but has made people sick all across the U.S. As you probably know, this is just the latest in a depressing history of poisonous foods that sickened and killed us before the industrial food system tried to get them out of our stores and kitchens.
From 2,000 peanut products to bagged spinach or Nestle Toll House cookie dough and 143 million pounds of beef, we've had all too many scary food recalls just within the past decade.
Click here to read "The 10 Biggest Food Recalls in U.S. History."

Holiday-worthy recipes, part 1

2011-10-04T10:13:00.000-04:00

Wild Rice Pilaf

Yes, it's early to be thinking about what to cook for Thanksgiving and the December holidays, but I made this wild rice dish (with pecans and dried cranberries) last week and thought about how good it would be with chunks of leftover turkey.
Even without the turkey, it turned out quite tasty and we ate it for days, first as a side dish at dinner. The leftovers made a terrific lunch served at room temperature and tossed with pieces of lettuce.

I cooked the rice mix in brewed green tea, just for the kick of it. But you can substitute water or broth as cooking liquid for the rice.

Recipe: Tea-Infused Wild Rice Pilaf

Serves 4-6

Ingredients:

3 cups lightly salted water

4 tea bags

1 ½ cups wild rice mix (wild and other rice, boxed)

2 T canola oil

1 leek, chopped

1 shallot, minced

2 cloves garlic, minced

Salt and black pepper, to taste

½ c chopped pecans

½ c dried cranberries

2 T olive or sesame oil, or one tablespoon of each

¼ cup chopped fresh herbs (tarragon and parsley are nice)

1 – 2 cups bite-size pieces of turkey or chicken (optional)

Instructions:

1. In a medium saucepan, bring the salted water to a boil. Turn off the heat, add the teabags and steep for 5 minutes. Remove the teabags and bring the water back to the boil.

2. Stir in rice, cover and reduce heat to simmer. When rice is tender (about 12-15 minutes), remove from heat and drain off any excess moisture (rice should be fairly dry). Set aside.

3. While the rice is cooking, heat the canola oil in a large frying pan over medium-high heat. Add leek, shallot and garlic, reduce heat to medium and cook, stirring, for 2-3 minutes, until vegetables begin to tenderize.

4. Add rice to the frying pan and stir until heated, about 3-4 minutes. Season with salt and pepper to taste.

5. Stir in pecans, cranberries, oils and herbs. Add turkey or chicken, if using, and stir well. Remove to a serving dish or spoon onto plates.

La Poste debuts fall menu, and fall cocktails too

2011-10-01T18:11:00.000-04:00

La Poste in Clifton will debut its fall menu update on Monday. They'll keep some of their most popular items, such as the excellent mushroom ravioli, and tweak the ingredients on a couple of others. Look for the mussels and clams appetizer to morph into mussels only, with a somewhat updated preparation. (I found the mussels & clams a reliably good app or even a light entree.)
Bartender Suzy also will be mixing an array of seasonal cocktails, and she previewed a couple of them last Thursday for my friend Tricia and me. Tricia tried a delectable bourbon-based drink fizzed with egg white that was light while being plenty boozy. For me, Suzy made a "classic sidecar," a cocktail I've always loved when it's made right. Suzy's did the trick -- I'll definitely be ordering that as the days continue to get shorter and the chilly air deepens.

Brownie Trifle -- sounds and looks decadent, but is lighter than you think

2011-09-29T08:50:00.000-04:00

Here's a dessert that's fit for company, including for the just-around-the-corner holidays. If you make these brownies rather than buying ready-made ones, the result will be significantly healthier. But let's not kid ourselves about the health profile of the recipe, another contribution by my friend Mary Ann Barnes, who has a raging sweet tooth. (She seems to spend a lot of her time figuring out dessert recipes that substitute healthier ingredients for the fats and sugars in standard sweets.) Like most desserts, this is a once in awhile indulgence!

Recipe: Chocolate, Banana and Peanut Butter Trifle

Serves 8

Ingredients:

2 pounds baked brownies (store bought, or see recipe below)

1 16-ounce container sugar-free, fat-free frozen whipped topping, thawed

1 4-serving box sugar-free, fat-free vanilla instant pudding mix

1 ½ cup fat free or lowfat milk

1 cup creamy peanut butter

2 – 3 bananas, sliced

Chocolate covered peanuts for garnish, if desired

Instructions:

Combine instant pudding mix and fat free milk, whisking until thickened. Add thawed whipped topping and peanut butter, stirring until smooth.

Layer ½ brownies on the bottom of a large glass bowl, pressing to fill any holes. Arrange slices of bananas on brownie layer. Spoon ½ peanut butter mixture over bananas. Repeat layers. Sprinkle chocolate covered peanuts on top, if desired. Refrigerate until served.

Recipe: Dark Chocolate and Black Bean Brownies

Ingredients:

1 cup cooked black beans, rinsed

½ cup whole grain pastry flour

3 eggs

¼ cup cocoa powder

¼ cup strongly brewed coffee

2/3 cup brown sugar

¼ cup Smart Balance (or other spread with plant stanols)

2 teaspoons vanilla

2 tablespoons grapeseed oil

½ teaspoon baking powder

½ cup semi-sweet chocolate chips

Instructions:

Preheat oven to 350.

Lightly brush an 8 inch by 8 inch baking pan with oil

Pulse black beans in a food processor until smooth. Add flour, eggs, cocoa, sugar, Smart Balance, vanilla and grapeseed oil; process until smooth. Pour mixture into a medium bowl. Add baking powder and chocolate chips, stirring until blended.

Pour mixture into baking pan, and bake for 30 to 35 minutes, or until toothpick inserted into center comes out cleanly.

Cool completely on a wire rack before cutting.

Rue Dumaine and Rookwood Restaurant -- Excellent Dining

2011-09-26T13:16:00.001-04:00

I had a couple of very good dining experiences this past weekend, and I'd definitely recommend both of these restaurants: Rue Dumaine in Centerville (near Dayton) and Rookwood Restaurant in Mt. Adams (Cincinnati).

Appetizers & Negroni Cocktail at Dumaine


Fish Special at Dumaine

Rue Dumaine was a surprise, basically because I was ignorant of its existence. I drove up from Cincinnati with two friends, and all I knew in advance was that this is a French restaurant one of my friends had tried once and liked.
Well, Rue Dumaine is indeed a marvelous French restaurant with a female chef-owner who made a splash in the much larger culinary pond of New Orleans. She moved back to her Ohio hometown and opened this serious eatery in a growing suburb southeast of Dayton. We were impressed by the artisnal cocktails, interesting wine list, lively ambiance and -- best of all -- very good food. Pictured are my Negroni cocktail and one of the featured salads (top), and the grilled amberjack special that two of us enjoyed. (The third had duck breast.)

Then on Sunday I went with my husband and another couple to Rookwood Restaurant so that we could enjoy their terrific deck while the weather is still warm enough. Once again, a highlight is their interesting cocktail list. There's a wood-burning grill on the deck that imparts amazing flavor to whatever comes off it -- mostly burgers and skewers of different meats and seafood. I indulged in a burger, which was excellent. Also pictured, the haricots verts salad and a sampler of Jeni's ice cream, that stellar stuff out of Columbus OH.

Haricots verts salad at Rookwood

Wood-grilled burger @ Rookwood

Jeni's ice cream at Rookwood

Tres Leches Cake

2011-09-23T15:18:00.000-04:00

Is it really possible to make a healthy -- or at least, healthier -- version of this indulgent cake? According to my friend Mary Ann Barnes, who sent me this recipe, the answer is yes.

Mary Ann is a master at having her cake and eating it too. That is, she's figured out healthy substitutions for so many of her favorite dessert recipes, enabling her to feed her sweet tooth without too awfully much guilt.
This one is fantastic!

Recipe : Tres Leches Cake

Serves 12

For the cake:

¾ cup egg substitute

2/3 cup plus 3 tablespoons sugar, divided

2 teaspoons vanilla extract

2 teaspoons baking powder

Dash of salt

½ cup fat free milk

2 cups whole grain pastry flour, or a mix of white and whole grain flour

¼ cup dried egg white

¾ cup water

For the sauce:

1 14-ounce can fat free sweetened condensed milk

1 12-ounce can fat free evaporated milk

½ cup fat free milk

2 tablespoons rum

For the meringue topping:

½ cup dried egg whites

1 ½ cup water

dash of salt

1 cup sugar

¼ cup water

1 teaspoon vanilla

Instructions:

Preheat oven to 375 degrees. Coat a 13 x 9 inch cake pan with cooking spray and dust with flour.

Prepare the cake batter:

In a large mixing bowl, mix egg substitute, sugar and vanilla until light and creamy, about 3 minutes. Add baking powder, salt and sugar. Alternately add milk and flour, about 1/3 at a time, mixing after each addition.

In a small bowl, whip dried egg white with water until stiff peaks form, about 2 minutes. Fold into cake batter. Spoon cake batter into prepared pan and bake for 20 – 25 minutes, until wooden pick inserted into center comes out clean. Cool for 10 minutes, then invert onto cake platter.

Prick bottom of cake many times with a fork.

Prepare the sauce:

In a medium bowl, combine condensed milk, evaporated milk, fat free milk and rum. Whisk until smooth. Slowly pour milk mixture evenly over cake. Cover with plastic wrap and refrigerate for at least 4 hours, or overnight.

Prepare topping:

In a medium bowl, whip dried egg white and water until stiff peaks form. Meanwhile, combine salt, sugar and water in a small saucepan. Cook over medium heat, stirring occasionally until sugar is dissolved. Continue cooking until mixture boils for 4 minutes, without stirring. In a steady thin stream, pour syrup into egg whites while beating. Add vanilla. Frost cake. Refrigerate until served.

Corn Pudding-- Lightened Up, Still Scrumptious

2011-09-21T14:37:00.001-04:00

Autumn Comfort Food

One of the best gourmet-to-go dishes at Fresh Table (Findlay Market) is corn pudding. But it is not a guilt-free indulgence. This version lightens things up by using nonfat dairy products and less oil, but you still get the vitamins and fiber -- not to mention delightful taste -- of the corn.

Recipe: Corn Pudding

Serves 6 – 8

Ingredients:

3 tablespoons margarine spread with plant stanols added, such as Benecol

One-half cup whole grain cornmeal

2 tablespoons sugar

1 teaspoon baking soda

One-half teaspoon sea salt

1 ½ cup fat-free buttermilk

One cup fat-free sour cream

8 ounces eggs or egg substitute

3 cups fresh or frozen corn kernels

Instructions:

Preheat oven to 350 degrees. Spray a 7 x 11 inch baking dish with cooking spray.

Blend cornmeal, sugar, baking soda and salt in a large bowl.

Process buttermilk, sour cream, egg substitute and spread in blender until smooth. Add corn and process about 10 seconds more (mixture will be lumpy).

Whisk buttermilk mixture into cornmeal mixture. Pour into prepared baking dish. Bake 35 – 40 minutes, until edges are browned and center is set. Cool at least 15 minutes before serving.

Eat more of this superfood -- for breakfast, lunch and/or dinner

2011-09-19T13:21:00.001-04:00

Eggs really do qualify as a superfood. A partial list of their health benefits includes: high-quality protein and all nine essential amino acids; protects your eyes from macular degeneration and cataracts; good for your nervous system thanks to their choline content; they contain Vitamin D...and they are inexpensive, easy to prepare and amazingly versatile.

I love this preparation, which has the added enhancement of including another superfood, spinach.

Recipe: Eggs on Creamy Spinach with Crunchy Bread Crumbs

(Serves 2)

Ingredients:

1/2 cup coarse fresh breadcrumbs made from crustless country-style bread
5 teaspoons Dijon mustard, divided
2 teaspoons plus 1 tablespoon olive oil
1/2 teaspoon mustard seeds
1 9-ounce package fresh spinach leaves
3 tablespoons half and half or milk
1 teaspoon chopped fresh thyme
2 large eggs
Fresh thyme sprigs (for garnish)

Instructions:

Preheat oven to 400°F. Toss crumbs with 2 teaspoons mustard, 2 teaspoons oil, and mustard seeds in medium bowl to coat.

Scatter on rimmed baking sheet. Bake until golden and crisp, 6 to 8 minutes. Meanwhile, add enough water to deep large nonstick skillet to cover bottom. Add spinach; toss over high heat to wilt, about 2 minutes. Scrape into sieve set over bowl; press out liquid. Wipe out skillet; reserve.

Transfer spinach to medium saucepan. Add 3 teaspoons mustard, half and half, and chopped thyme. Stir over medium heat until thick, about 3 minutes. Season with freshly ground black pepper. Remove from heat.

Heat remaining 1 tablespoon oil in reserved skillet over medium-high heat. Crack eggs into skillet, spacing apart. Fry until whites are cooked through, 3 to 4 minutes. Divide spinach between 2 plates, spreading out as base for eggs. Top with eggs, crumbs, and thyme sprigs.

Source: Epicurious/Bon Appetit

Demystifying French Wine

2011-09-16T16:00:00.000-04:00

Un grand chateau en Bordeaux

In the realm of wine, for me it just doesn't get any better than vin francais. At home this week I've enjoyed a 2009 Sancerre (Loire Valley sauvignon blanc) and delighted in a 2009 Fleurie (a cru beaujolais). And if I were stranded on a desert island with only one type of wine, it would be French Burgundy -- the reds made from luscious pinot noir, the whites the best chardonnay in the world.
Of course, sparkling wine from Champagne out-classes sparklers from anywhere else, and it's very high on my list of favorite wines.

Food & Wine is featuring wines from France, with lots of info about the seven major wine producing regions from that lovely country, on its website this week. Below are a few excerpts, or go here to read more.
See also this impassioned essay about why French wines are still unparalleled.

Seven Top French Wine Regions by Acres of Vines

Languedoc-Roussillon 528,000 Acres
Bordeaux 306,000 Acres
Rhône Valley 188,700 Acres
Loire Valley 158,000 Acres
Burgundy 125,000 Acres
Champagne 75,000 Acres
Alsace 34,000 Acres

Champagne:
The Champagne region's wines are usually blends of different grape varieties (Pinot Noir, Chardonnay and Pinot Meunier) from different years and different vineyards, combined to create consistency, vintage after vintage. The result is that despite this northern region's marginal and unpredictable climate, Champagne is incredibly reliable.

Burgundy, in north central France, is home to the world's most frustrating, unpredictable and—when everything goes right—glorious wines.

The unpredictability of Burgundy wine is largely due to variable weather; it's hard to think of a region with as much difference between vintages. But people who love Pinot Noir (red Burgundy) or Chardonnay (white) owe it to themselves to investigate the Burgundy wine region—and not to forget Beaujolais, whose Gamay-based reds are some of the world's best wine values.

The Wonders of Tea: Home-Brewed, and a Bottled Tea I Like

2011-09-13T15:31:00.000-04:00

I've been a tea drinker all my life, and couldn't appreciate coffee at all until I reached my 30s. To this day, I brew a pot of loose-leaf black tea every morning -- there are no tea bags in my pantry, but many tins of various black tea leaves. I love to buy tea on my travels, especially at famous teahouses such as those in Paris or Boulder CO. But the main sources for my breakfast teas are Essencha Teahouse and Tea Shop in Oakley (Cincinnati) or the terrific mail-order tea supplier, Upton Tea.

Being such a purist, I haven't tried bottled teas very often, and those that did pass my lips were nothing special.
Recently, however, I learned about Ohio-based Tradewinds bottled tea, operating out of Carlisle, just south of Dayton. They make eight flavors of iced tea, from sweet tea to lemonade tea, raspberry tea, unsweetened tea and green tea with honey. To my surprise, my favorite so far has been the green tea (which also comes in diet). It tastes like honey, not green tea -- which I don't care for, as a rule.
Most of the sweetened teas have 70 calories per serving; however, as is often the case with bottled drinks, the fine print on the bottle confesses that it contains 2.5 servings, so I wouldn't drink the whole thing at once.

Here's some information about the health benefits of tea (source: Tea Association of the U.S.)

Tea contains flavonoids, naturally occurring compounds that are believed to have antioxidant properties. Antioxidants work to neutralize free radicals, which scientists believe, over time, damage elements in the body, such as genetic material and lipids, and contribute to chronic disease.

Recent research has explored the potential health attributes of tea through studies in humans and animal models, and through in vitro laboratory research. For the most part, studies conducted on Green and Black Tea, which are both from the Camellia sinensis plant, have yielded similar results. Recent research suggests that tea and tea flavonoids may play important roles in various areas of health and may operate through a number of different mechanisms still being explored. Recent findings include:

The antioxidant properties of tea flavonoids may play a role in reducing the risk of cardiovascular disease by decreasing lipid oxidation¹ , reducing the instances of heart attacks and stroke^2,3, and may beneficially impact blood vessel function , an important indicator of cardiovascular health.
Tea flavonoids may lower the risk of certain cancers by inhibiting the oxidative changes in DNA from free radicals and some carcinogens¹. Tea may also promote programmed cell death, or apoptosis⁵, and inhibit the rate of cell division, thereby decreasing the growth of abnormal cells¹.
Tea-drinking has been associated with oral health⁶ and bone health⁷.
Compounds in tea other than flavonoids have been shown to support the human immune system⁸.

Luscious French Wine for less: Food-Friendly Cru Beaujolais

2011-09-10T13:36:00.000-04:00

The shoulder season between the dog days of summer and the nip of full-on autumn is a perfect time to explore lighter red wines such as pinot noir, sangiovese or (a rediscovered delight) cru Beaujolais.

The Beaujolais area of France lies between two more widely known wine regions, Burgundy and the Rhone Valley. Almost all of the red wine produced in this 30 mile-long valley comes from the gamay grape. And the best wines carry the "cru" designation, meaning they each hail from one of ten villages (a list of which I'll post below). In these small towns and rural areas, winemakers turn out carefully crafted table wines that often achieve a pretty balance between fruitiness and depth. I've found that they pair wonderfully well with anything from shrimp cocktail to turkey or bison burgers, roast chicken, or a hearty vegetarian stew heavy on winter squash or mushrooms.

The ten names to look for in the French wine section of a moderately well stocked wine shop, listed north to south, are:

St.Amour: pretty, delicate wines
Juliènas: like St.Amour, but slightly beefier
Chénas: often keenly acidic, with notable minerality and fine tannin
Moulin-à-Vent: a top cru, very complex and muscular
Fleurie: aromatic, pungent wines of medium length
Chiroubles: at their best, these are raw, gamey, and delectable
Morgon: another top cru; powerfully ripe fruit, amazing depth
Regnié: fresh, clean wines; generous, not terribly complex
Brouilly: dark wines, with notable bouillon flavors and strong tannin
Côte de Brouilly: a top cru: intense minerals & richness on the palate

Note: the word "Beaujolais" is not required to be placed on the label of these wines.

Reliable top crus, year after year, are Morgon and Moulin-a-Vent, but any town of origin is worth a try.

Georges DuBouef is the beaujolais producer with the longest reach into the American market, and it's not hard to find their Morgon, Julienas or St. Amour, among others. Louis Jadot is another major producer with cru beaujolais distributed widely in the U.S.

In addition to these wines' versatility at the table and their pleasing mouth-feel, they tend to be moderate in alcohol content (around 12 or 12.5 percent) and inexpensive for the quality level.
You should be able to find a cru beaujolais you'll love for anywhere from $13 to $20, with some highly rated (by the wine press) Morgons inching toward $30.
The 2009 vintage was spectacular, so look for that. Because beaujolais tend to be underappreciated, your wine shop might have a couple of dusty bottles on the shelf. That vintage produced wines with enough depth and structure to improve for a couple more years, although they're terrific now as well.
2010s should be widely available, and it too got good reviews, although these tend to be fresh and fruity -- at least compared to the 2009 wines -- and ready to pour with dinner tonight.

Light Fare: Grilled Shrimp (and/or Scallops) over White Bean Salad

2011-09-08T14:45:00.000-04:00

Skewered shrimp over a summery salad

Before fall weather sets in for good, let's postpone the hot-oven dinners and stick with our grills. (I much prefer not to heat up my kitchen with the oven, or even a lot of stove top burners, until September goes.)

From Eating Well magazine -- a great favorite -- here's a recipe for grilled shrimp skewers served over a light, summery bean salad. Sea scallops work just as well as the shrimp, or you can alternate the two shellfish. Chunks of swordfish or other firm fish would be tasty, too.

Recipe: Grilled Shrimp Skewers over White Bean Salad

(Serves 4-6)

Ingredients:

1 teaspoon finely grated lemon zest
1/3 cup lemon juice
3 tablespoons extra-virgin olive oil
2 tablespoons packed fresh oregano, minced
2 tablespoons packed fresh sage, minced
2 tablespoons minced fresh chives
1 teaspoon freshly ground pepper
1/2 teaspoon salt
2 15-ounce cans cannellini beans, rinsed
12 cherry tomatoes, quartered
1 cup finely diced celery
24 raw shrimp (21-25 per pound, peeled and deveined

Instructions:

Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well.
Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
Thread shrimp onto 6 skewers. (If using a grill pan, you don’t need to skewer the shrimp.)
Oil the grill rack (see Tip) or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the reserved dressing.

Low-Alcohol Wines -- Benefits worth considering

2011-09-06T12:47:00.002-04:00

Pay attention to how much booze is in your glass

Most people may not read the alcohol content info on the bottle of wine they're pouring with dinner, but in fact the trend among winemakers worldwide for the past decade or more has been to kick up the alcohol percentage in many if not most bottles. That's as true for everyday, low-cost chardonnays and cabernets as it is for cellar-worthy "investment" wines we save for special occasions.
However, for the sake of your health, it's not a bad idea to seek out lower-alcohol wines if you're drinking at home or in a restaurant. The difference between a pleasant night out and a DUI can hinge on whether the bottle you chose for dinner came in at 12% or 14-16% alcohol. It doesn't sound like much of a spread but in fact a couple can share a bottle of Sancerre (a French sauvignon blanc, about 12 percent) and not be intoxicated. If they'd downed a bottle of almost any California cabernet or zinfandel, however (at least 14.5 percent), they could be a danger to themselves and others if one got behind the wheel.

Another bonus: there are significantly fewer calories in lower alcohol wines.

The Portuguese white wine, Vinho Verde, comes in as low as 8-9% alcohol, as do some Italian sparklers such as Asti Spumanti or Moscato. German rieslings also tend to contain only 8-10 %.

Here are a few lower-booze wines to look for:
WHITE

Ulrich Langguth Riesling, 10% abv. - Germany
Domaine Hemelin Chablis, 12% abv. - France
Dezzani Asti Spumante, 7.5% abv. - Italy
Luna Argenta Prosecco, 11% abv. - Italy
Grandial Blanc de Blanc, 11% abv. - France

RED

Bardolino, 11.5% abv. - Italy
George du Boeuf Beaujolais Villages, 12.5% abv. - France

For more suggestions, see The Kitchen blog (click on the link to go there).

Rating my recent fine-dining experiences: some surprises

2011-09-04T13:22:00.000-04:00

Soft-shell crabs at Jean-Robert's Table

Thanks to an unusual set of opportunities, during just over a week I dined at four notable restaurants, at least 2-3 of which would be on most people's lists of the best in Cincinnati. Based on those four dinners and considering all factors but most especially the quality of the food (always my top rating criterion), here's how they ranked. Note that #4 is a brand-new wine bar/light-bites enoteca and doesn't have the same aspirations as the others. This was my one and only visit to Enoteca Emilia, while I've dined many times at Local, La Poste and Jean-Robert's.

1. Local 127

2. La Poste

3. Jean-Robert's Table

4. Enoteca Emilia

You might be surprised that the Table ranked as #3, but my dining companions pretty much agreed that the food was fine, but didn't knock us out. On the other hand, the same bunch had dined on separate, recent occasions at Local 127 and raved -- if not dreamed -- about at least one thing they ate there.
For me, what disappointed at Jean-Robert's was my entree, a seasonal special of soft shell crabs. I love those little devils when they are cooked properly -- flash fried and as crispy as popcorn -- but so many restaurants just don't deliver. I decided to trust Chef de Cavel, and alas, he (or whoever on his staff actually prepared them) failed. The crabs looked crispy when the waiter set them before me, but then he poured a sauce over them that did what I dreaded: made them soggy.
At La Poste just the night before, I had a light meal of melon/tomatillo gazpacho and a bowl of delicious mussels and clams. Clearly not as ambitious as what de Cavel does, but every bite was perfection.
I've written (below) about my terrific dinner at Local 127 a week earlier, where my friend and I oohed and ahhed our way through entrees and a cheese plate, accompanied by cocktails and wine.
I also blogged about Enoteca Emilia, so if you care, scroll on down to read about that.

On other criteria in addition to the food quality, here's how I rate my experiences:

Table service: Local 127 -- excellent; La Poste -- excellent; JR's -- very good; Enoteca -- very good.
Wine/cocktail service: Local -- very good; La Poste -- very good; JR's -- excellent; Enoteca -- excellent
Wine/cocktail selection: Local -- excellent; La Poste -- excellent (especially wine); JR's -- very good; Enoteca -- good.
Ambience/Friendliness of Staff: All excellent