5-minute weeknight dinners?

One important aspect of being a nutrition consultant is having the ability to offer healthy options that are within reach, given each individuals circumstances. I completely understand that even the 20-minute dinner is not an option for everyone.

I recently received some feedback from a friend that although she found the 20-minute dinner recipes I offered in a previous blog posting titled "5 Nights of 30-minute (or less) Dinners" intriguing, even that is not an option for her family. My same friend told me that when she read the recipes and got to the word "chop", I had lost her. Both her and her partner work corporate jobs, they are lucky to be able to pick up both their kids from school and daycare by 6 pm. What do you do when you have two little ones, everyone is exhausted and needs to eat? Friend, I hear you, understand, and feel it is my duty (and pleasure) to offer some suggestions. However, if you are not willing to spend even 5-10 minutes assembling a meal, it is out of my jurisdiction. Eating real food does require some preparation and thought, but can still be fast and easy.

Disclaimer: I have sworn under oath (not really) that I will not recommend to any clients that they use a microwave oven. That being said, whenever I say "heat using your preferred method", I realize that some people will use a microwave, no matter what I say. Personally, I use a toaster oven and heat some frozen things in hot water in a pot on the stove (like frozen veggies). If you would like to know more about microwaves and what they do to your food, please email me privately.

For my uber-busy parents, people, and families, this is for you:

Tips:
1. When buying frozen vegetables, make sure that they are organic and do not contain any other ingredients

2. Buy a weeks worth of meat on Sunday, put the first two days worth in the refrigerator and the rest in the freezer. The only planning ahead you will have to do is remember 1 day ahead of time to move it into the fridge. Yes, this requires a bit of planning, but it will save you tons of time during the week, I promise. However, the recipes in this posting do not require any freezing of meats, yay!

3. Canned fish is your friend! There are some really delicious and sustainable varieties of canned salmon available. Just make sure it is wild and Alaskan. Experiment with other types of small, cold water fish as well. I love wild sardines and mackerel on a hearty salad

4. Grocery shop at some point on the weekend! Do not start the week with an empty fridge

5. Make a few bulk items on the weekend, if you can. Make a big pot of brown rice, whole roasted chicken, or big pot of chili. Freeze servings of brown rice and chili for later in the week. Use chicken early in the week for salads, sandwiches, roll ups, etc...

6. Shred or slice up some raw veggies and store in the fridge. I will often send a few carrots, cucumbers, zucchinis, and some cabbage through my food processor with the shredder blade and store in individual containers to be used throughout the week. I also slice up celery and carrot sticks and store in a glass container of water in the refrigerator. When you are a working parent, these are the things that matter. Toss shredded items on salads or noodle bowls to add some crunchy, raw veggies to your meal

These meals are listed in order to minimize taking anything out of the freezer.

5 Super-fast weeknight dinners

Monday:  Tilapia fish tacos. Make these on Monday with the Tilapia you bought on Sunday, since it doesn't keep.  Heat a stack of corn tortillas in the toaster oven, drizzle tilapia with olive oil and grill in a pan about 2-3 minutes on each side until flaky. Add shredded cheese, cabbage or some argula, avocado, frozen corn, a can of organic black beans, and your favorite salsa

Tuesday: Beef bowl: my favorite new noddles are the Gluten Free Vietnamese Brown Rice Noodles by Star Anise Foods, they seriously take 3-5 minutes to cook once you get the water boiling. While waiting for the water to boil, quickly seer some skirt steak, slice up and add to bowl of noodles. Toss with sesame oil, soy sauce, sesame seeds if you have them, and add some of those shredded veggies you put in the food processor over the weekend (cucumber, carrots, cabbage)

Wednesday: Omelette: scramble three eggs and add to an egg pan with some butter, cook for 3 minutes. Add some cheese and veggies, fold in half, cook for another minute. 


Pre-cut, frozen, organic veggies work just fine. Try asparagus spears, broccoli, or bell peppers. Sprinkle with chives and cilantro

Thursday: Quick nori roll: warm up some of that already-cooked brown rice you made over the weekend. Spread it out on a sheet of nori, spread some avocado, pre-sliced carrot, cucumber, canned salmon, and a handful of sprouts or other nutritious leafy green of your choice. Roll it up and dip it in some soy sauce. A crowd-pleaser for sure!

Friday:  Lentil soup, sausage, and spinach: If you aren't able to get to your local pasture-based butcher like Marin Sun Farms, Applegate Chicken Apple Sausage is likely your next best bet. Heat up the sausage, toss it into a pot of canned Amy's Organic Lentil Soup, add some frozen organic spinach, and serve.

Protein Shopping List

Eggs
Cheese
Canned salmon
Chicken apple sausage
Tilapia
Skirt steak (make extra for a sandwich or salad topping for the next day)

I would love your feedback! Please let me know if you found this post helpful, or have any questions.

Delicious Energy Nuggets!

You just have to try this recipe! I made this recipe as an experiment, and it actually turned out delicious. My husband and my 2.5 year old both think they are yummy. These are a great balanced treat to have when you need something satiating and nutritious. Honey gives you a quick boost, combined with healthy fats (coconut and sunflower seeds) for long-lasting energy. These nuggets are an excellent source of omega 3's and protein.

You may be asking yourself could this be true? Can you get all of that in something that actually tastes good to? Apparently, you can. Here is how:

• 1 part (I used 1/4 cup) coconut cream (try Nutiva Coconut Manna or Tropical Traditions Coconut Cream Concentrate)
• 1 part organic coconut oil (Nutiva or Tropical Traditions)
• 1 part Hemp Protein Powder
• 1/4 part flax seeds
• 1/4 local honey (easy to find at your local Farmer's Market) 
• about 2-3 tablespoons of finely ground sunflower seeds or shredded coconut for dusting

Directions:

Warm coconut cream and oil in warm water so it is liquid enough to work worth. Combine all ingredients in a glass bowl (except for sunflower seeds). Let sit for a few minutes until it begins to harden enough that it can be rolled into small balls. I was able to make about 10 balls using 1/4 cup base measurement. Spread ground sunflower seeds or shredded coconut out on a plate and roll balls to coat. 

Lay balls out on a small plate and set in refrigerator for at least one hour before eating. Keep unused energy balls in a sealed glass container in the refrigerator. 

A great snack in between meals, delicious treat for kids or lunches, pre-workout energy source. You can munch on these delicious treats just about any old time, and enjoy the benefits. 

Electrolytes and hydration

This post is about electrolytes, roughly how they work, and why they are important. This is dedicated to my good friend who asked me if I could explain to her about how electrolytes relate to hydration. I bowed my head and told her I could not explain it and it has been bugging me ever since.

The body loses salt through sweat. Foods we eat contain mineral salts, which form electrolytes. These electrolytes dissolve in the bodies fluids and become present in urine, blood, and the fluid inside and around our bodies cells. They are essential for the bodies nerve, muscle, and heart functions (which is why muscle cramps are associated with loss of electrolytes).

Electrolytes are actually electrically charged and cause electrical pulses that make the bodies cells contract. Kidneys filter electrolytes from the blood and keep the levels at a constant. Hormones also keep electrolytes in balance. The electrical charges go through compounds such as sodium, potassium, magnesium, and chloride and these charges support your heart and blood vessels. The sodium controls the amount of water in our bodies, potassium controls nerve and muscular systems, and calcium builds bone frame and teeth.

The most common electrolyte imbalances are in sodium and potassium. Both conditions can result in an array of serious health conditions such as; kidney disease and dangerous changes in heart function. In a nut shell, to minimize stress on your body it is wise to replace your electrolytes when you are in situations that cause you to sweat a lot. Symptoms of electrolyte loss include muscle and/or abdominal cramps, light headedness, nausea, and confusion.

What are the best ways to replace your sodium and potassium? Two of my favorites are coconut water and mineral broth. Coconut water is nature's Gatorade. 10 ounces of coconut water contains 650 mg of potassium (15 times more than a banana), 25 mg of magnesium, and 35 mg of sodium. Read more about the history and benefits of coconut water here.

Looking for a boost of energy? Try this amazing mineral broth recipe from Recipes & Remedies for Rejuvenation Cookbook by Dr. Edward Bauman.

Wash and scrub and cut into 1" chunks (leave skin on):

2 cups yams
1 medium potato
1 cup zucchini
1 cup cabbage
1 cup green beans
2 cups celery

Slice into strips:

1 cup collard greens
1 cup onion

Coarsely chop:

1/2 tsp fresh parsley
1/2 tsp dill weed
1 clove garlic

Add whole:

1/2 cup flax seed

Place ingredients in a large pot with a lid. Cover with filtered water, just to the level of the vegetables and add:

6 slices fresh ginger root
1/4 cup or more of seaweed (dulse, nori, wakame, hiziki, kombu)

Bring the water to a boil, then turn down and let simmer for 3-5 hours.

You will be amazed at the energy boost you get from a mug of this delicious broth, enjoy!

Sources: medicinenet.com; Discovery Health; Bauman College Forum; Running Times Magazine, November 2009.

Cocounut Flour

I have recently discovered the amazing taste (and benefits) of using coconut flour. This may not be new for some of you, but I am pretty excited about it. I have been trying to reduce my gluten consumption due to it's inflammatory properties. I do not have a sensitivity that I am aware of, but I do find that eating less gluten means less useless carbs and more useful carbs, more energy, and overall better food choices. By eating less gluten, I naturally eat more whole (less processed) foods resulting in more nutrient-dense food choices. For more on eating an anti-inflammatory diet, check out this great book by Jessica K. Black, N.D., The Anti-Inflammation Diet and Recipe Book.

I have replaced a lot of my wheat-based flours with other types of flours that don't always produce the same results. However, this past weekend I experimented on my family with gluten-free coconut pancakes. I just used the basic recipe from the back of the Bob's Redmill Coconut Flour and combined it with Brown Rice Flour, added a mashed banana, and fried the pancakes in pancakes in coconut oil.

Coconut flour is the fiber from the coconut meat after the oil has been extracted. It is high in dietary fiber and protein, and gluten free.

If you have questions about the benefits of using coconut products, gluten, or inflammation, please contact me directly.

Give this recipe a try and let me know what you think!

Coconut Banana Pancakes -- yum!
1 cup brown rice flour
1/3 cup coconut flour
1 tablespoon baking powder
1 tablespoon raw, organic sugar (or substitute, I think honey would work fine)
2 tablespoons coconut oil
2 eggs
1 1/2 cups whole milk, plain yogurt
1/2 to 1 whole banana mashed (depending on your taste)

Mix together dry ingredients in a medium bowl. Add oil, eggs, banana, and yogurt, blend with a hand beater until just blended. Texture will be a little thicker than regular pancake batter, but cooks up fluffy, I promise. Pour batter onto medium hot griddle sprayed with coconut oil cooking spray or butter. Cook until underside is nicely brown, flip, and brown the other side.

Give it a try and let me know what you think! It was a huge hit in my (somewhat skeptical) family.

What's in season?

Have you been to the Farmer's Market lately? New, delicious fresh foods are rolling in, and melons are sure to arrive very soon. I recently had a honeydew from Whole Foods that was out of this world. An interesting tidbit that I learned on an NPR show today, is that EBT cards (formerly known as Food Stamps) can be used at Farmer's Markets! How civilized is that? I was so happy to hear of this news, but of course this is largely underutilized benefit likely due to lack of funding to advertise the program. The Ecology Center in Berkeley has a great page on their website about EBT at Farmer's Markets, including a Guide for Market Managers to help get their Market set up to accept EBT cards.

A quick tip I have to offer about making the most out of your available dollars to spend at the Farmer's Market is: start with making a quick round through the whole market making mental notes about prices for items, especially items that are abundant and in season. Don't be afraid to compare prices, and make sure the quality is comparable (with a taste or two). Try not to just dive right in and start buying, get a lay of the land first and figure out what seems reasonable. I am also guilty of the instant gratification of arriving at a market and immediately inhaling a bag of blueberries, only to discover that there are much cheaper ones right down the way.

On that note, I thought it a good time to talk about what is fresh and delicious at the Farmer's Market right now. Here is a list of your best choices with a recipe to follow. Enjoy this bountiful (and fruity) time of year:

• Tomatoes
• Eggplant
• Watermelons
• Zucchini
• Corn 
• Berries of all kinds
• Melons (June-November)
• Peaches
• Nectarines 
• Plums
• Pluots

Watermelon Salad with Jalapeno and Lime 

Source: Vegetarian Times Farmer's Market Cookbook, 2010

This is a simple and delicious way to cool down on hot days, but still hold on to a little bit of that heat! Watermelons are a great source of Vitamins A and C, and contain minerals such as calcium, magnesium, phosphorus, and potassium (www.nutritiondata.com). They are low in calories, but should be eaten with a fat source (such as cheese or nuts) to slow down the digestion of those sugars. I would add 3-4 tablespoons of feta cheese to this dish, or eat a small handful (10-12) nuts as a chaser. 

3 Tbs. lime juice

2 Tbs. olive oil

1/8 tsp. lime zest

2 cups seedless watermelon, cut into 1/2-inch cubes

1 jalapeno chile, seeded and sliced

1/4 cup basil or Thai basil, cut into thin strips

1 tsp. black sesame seeds (or white if you can't find black)

1/2 tsp. sea salt

1. Whisk together lime juice, oil, and lime zest. Set aside.

2. Place watermelon cubes in a single layer in a large shallow dish. Pour lime juice mixture over watermelon, and gently toss to combine. Cover, and refrigerate until ready to serve.

3. Place 5 jalapeno rings in each of the 4 shallow serving bowls. Mound 1 cup watermelon in center of each bowl. Divide marinade among bowls. Sprinkle each serving with basil, sesame seeds, and salt. 

Nutrition profile per 1-cup serving: 181 calories; 1 g protein; 15 g fat; 14 g carb; 1 g fiber; 10 g sugars. 

Start a cooking co-op!

A great way to minimize the number of nights per week you have to think about dinner, reduce the temptation to eat out, resort to poor food choices because you don't have motivation or resources to put something nutritious together for dinner, and save money, is to start a cooking co-op with family, friends, or neighbors nearby. You may choose to do it once per week, bi-weekly, or even once per month, depending on what your group agrees on.


How it works: you together with one to two other families of similar sizes, decide on a schedule, and one night when you prepare 
dinner for your family you double or triple your recipe, depending on how many people are in your coop. You can either deliver the meal that night, or make something that will be even more delicious the next night, like chili. Or, prepare something that just needs to be thrown in the oven for 22-30 minutes, like a enchiladas or shepard's pie. Here are some recipe ideas that are good to make in bulk, or keep well overnight (click on the links to see sample recipes):

• Chili, Shepard's Pie, Pizza, Curry or Lentils, Pork Tenderloin
• make and extra big salad
• your favorite soup or stew
• bake extra potatoes or yams
• BBQ meat and veggies

Need more ideas? Contact me directly and I would love to pass more recipe ideas your way. As it turns out, somebody beat me to it and wrote a book on the subject. I haven't previewed this book yet, so I can't speak for it's content, but it probably has some good ideas for recipes.


Important tips:

• ask participating members about any known food allergies, sensitivities, or dislikes
• make a list and keep it on the fridge for reference
• start a Google Calendar so everyone involved can check to see if there are any scheduling changes
• pick one person's house where the food exchange happens. Or, the exchange can happen at each persons house on rotation at a set time. if you don't want visitors because it is a busy time, just put a big bin outside that everyone can leave their 
• get the kids involved! My personal experience is that kids love to help cook. Let them contribute, then play a game at dinner guessing which family member made which item from your co-op meals

Here is an example of how it all works:


Three families The Berkley's, Arnold's, and Taylor's agree to do a cooking co-op. They have decided on a bi-weekly schedule, since all three families travel quite a bit, weekly seems a bit ambitious. They decided that Sunday is the best day to cook and exchange food, since everyone works and there are several toddler's involved, week night food exchanges could get complicated. Sunday evening around 5:00 pm each family cooks 1 large meal, some of which they will eat for dinner, and the rest they will package up for the other two families and drop off.


The Berkley's make turkey chili (with toppings on the side and some of the turkey reserved for the kids), the Taylor's make quiche and salad, and the Arnold's make enchiladas, unassembled. Now each family can decide how they want to deal with the meals. Sunday night it is wise to consume the most perishable, least freeze-able item first. The chili is very easy to freeze and should be put in the freezer and consumed later in the week. Sunday night everyone should probably eat the quiche and salad. Although quiche freezes well, salad does not. You can also decide to freeze the quiche and eat the salad with the enchiladas. For this example, let's say everyone eats the quiche and salad Sunday night, and the enchiladas the second night. The enchiladas should have detailed instructions on how to prepare them, and ingredients should be appropriately portioned. Here is what the weekly dinner menu could look like:


Sunday: quiche and salad (put chili in freezer, put any unconsumed portion of quiche in freezer)
Monday: enchiladas
Tuesday: cook at home your choice (take chili out of freezer)
Wednesday: chili (maybe add a side-salad)
Thursday: leftovers (quiche or chili), steamed veggies, baked sweet potato or potato, or rice
Friday: cook at home (start thinking about what you would make for this Sunday's dinner)
Saturday: family choice (eat at home, out, with friends, pick something up)


Doesn't this schedule look do-able? It takes a little planning ahead on the front-end, but you end up with 2-3 prepared meals that you don't have to think about.  And, the added benefit of potential leftovers for lunch the next day.


More tips: keep it simple and be mindful of nutrition. Try to ensure that each meal contains a protein, healthy fats, carbohydrate source, and contains at least 1 cooked and 1 raw vegetable if possible. You can always add a side salad, steamed or sauteed vegetable to any dish. If you add a side dish, you may be able to stretch any of the shared dishes for another night. Also, if there are kids involved try to ensure kid-friendly meals. If a meal needs to be assembled, some of the ingredients can be left out and served to the kids (ground turkey, cheese, veggies, sauces, etc...). If the main is likely not kid-friendly, try to give the family a few suggestions or extra ingredients for the kids. The whole point is so that the whole family's dinner is prepared for that evening.


Determine how you will handle cancellations/scheduling conflicts, because we are real people with real lives and things come up! If there are 3 families and 1 family can't participate that week, then the 2 families can decide that something is better than nothing, or wait and pick it up again the following week. Whatever folks agree on. Most importantly, have fun and eat good food together as a family!

Photograph taken from takomabibilot on Flickr

Snacktastic!

What inspired this post? I'll tell you what. It’s 10:30 am and I am not starving, but searching for a little something. That is me, the fast metabolizer, and maybe you too? Now that I have come to terms with this fact, I am ok with it, in fact, I embrace it because it gives me a reason to eat more food, which I LOVE doing. The trick with fast metabolizers is to eat the right foods, protein early in the day, not let yourself get too hungry (which usually results in making poor choices), and avoid blood sugar spikes and dips. What did I eat for breakfast this morning? I ate a serving (1/3 of a cup dry) of Bob’s Red Gluten-Free Rolled Oats topped with shredded coconut, flax seed, chia seeds, cinnamon, sunflower seeds, a few raisins, and a pinch of salt. It was delicious! Instead of waiting for lunch, which I could do but will be absolutely starving by then, I will have a snack now so when lunch time rolls around I can take some time to make a smart choice. Hmmmm, what should I snack on? 

Justin’s Organic Nut Butters have saved my life more than once. I keep them stashed in my work bag, my purse, and of course, the diaper bag. When I am out for the day with my son, I grab two (one for me and one for him). It is so important that mom remember to bring a snack for herself. 

What do I put it on? Usually and apple, celery or carrot sticks, or Mary’s Gone Crackers. 

What else serves as a good healthy snack? A handful of nuts and dried fruit. Make your own trail mix and experiment with different dried fruits, nuts, and seeds. Pumpkin and sunflower seeds both provide an excellent source of healthy fats and important nutrients to keep you energized and satisfied. Remember: fats and proteins take longer to digest allowing for a longer feeling of satisfaction. Carby and sugary items give you a quick jolt and then burn off, leaving you hungry, grumpy, and tired. Combine those nuts and seeds with some dried fruit and you are satisfied, fueled, and ready to move ahead. I try to make keep a jar full of random trail mix available at all times. 

What if you truly don’t have time for any of these things? If you have to bust out a bar, go for a Larabar. Larabars are made from real, whole foods. It’s the equivalent of that jar of dried fruits and nuts that you forgot to fill in your pantry. 

Now your tired of veggies, fruits, and nuts? Try a turkey cheese roll-up, a little yogurt with a few berries, or a hard-boiled egg if so inclined. The most important thing to remember is don’t let yourself get so hungry that you make poor choices. 

If you want to know more about why these snacks are good for you, nutrients they provide, or additional ideas for snacks that cater to your specific needs, contact me directly.

Tip: keep those dips available. Keep a jar of Raw Cashew Dip or Hummus (see previous posts) available in fridge at all times. Why? Adds protein to any carbohydrate, allowing for slower digestion and increased satiety. 

Tip II: There are some folks out there who forget to eat. It so important to keep your blood sugar levels steady throughout the day. If you forget to eat and you think you are a fast metabolizer, try setting your cell phone alarm to go off 4-5 hours after each meal. Or, more often to remind you to snack.