Reflections on the Sweet Potato

ok so I'm on a food kick again today... big surprise there. Most of us envision sweet potatoes as things that are topped in marshmallows & sauce at Thanksgiving. Thanks to a lot of good press and low carb diets, many restaurants are now offering sweet potato fries and baked ones as side dishes. In general, these are generall the orange fleshy ones, also known as yams (they come in a variety of colors ranging from yellow to purple).

Yes the rumors are true, this starch vegetable is really good for you. Check it out:
Sweet potato contain unique root storage proteins that have been observed to have significant antioxidant capacities. Sweet Potatoes are an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.

Growing up, my favorite sweet potatoes were the white ones. Their flesh is a pale yellow in color and given proper ripening time, they are amazingly sweet on their own, no butter or other toppings needed on these babies.  My mom just gave me a large number of these from her garden that she recently harvested. I wanted to make sure they didn't go to waste so I was thinking of creative ways to use them. Here are some of what I'm doing with my super sweet stash:
-glazed sweet potato wedges
-sweet potato & chicken curry 
-sweet potato bisque soup
-sweet potato pie
 -curry chicken pot pie casserole (recipe below)

Need some recipe ideas? I highly recommend doing ingredient searches on the following websites
-www.myrecipes.com  -here you'll find recipes from cooking light, southern living, Sunset and a number of other magazines
-www.epicurious.com  -a large number of recipes from bon appetit & gourmet among other foodie magazine favorites
-www.foodnetwork.com  - my go to source to find Alton Brown, Mario Batali &  Michael Chiarello recipes, (when I can't find it in their cookbooks)  and some tips form other celebrity chefs


Michelle's Hurry Curry Chicken Pot Pie Casserole- A great way to use up leftover bits
1 cup diced celery                                              1 cup diced onion
1 cup diced sweet potatoes                                1 cup frozen green beans
1 cup frozen corn                                                1 cup frozen carrots
2 tsp curry powder                                             1 1/2 cup chicken stock
1/2 cup milk (preferably organic & not skim)       2 cups cooked chicken
3 Tbsp flour                                                        2 Tbsp butter
1 puff pastry sheet                                                 olive oil

Sweat the onions & celery in a bit of olive oil.  Move the mixture to the outside edges of the pan. In the center of the pan, melt the butter  and add the flour & curry to make a roux. Combine with a whisk until smooth. 

Toss the remaining vegetables in olive oil & roast on a sheet pan in the oven for about 10 minutes.  In a microwave safe bowl, heat the milk & stock together until the liquid is almost boiling.  Add the liquid to the saute pan mix. Boil for 1 minute.

Add the vegetables to the saute pan, followed by the chicken meat. Combine all together.  Season with salt & pepper.   Mixture will be thick. 

Place mix in a foil lined, stoneware casserole. Roll out the puff pastry. Puncture pastry with a fork multiple times. Then cut shapes out of the dough. Lay the shapes on the top of the casserole mixture.  Bake uncovered at 350 degrees for 45 minutes. Let rest at least 10 minutes before serving.  Serves 4 generous servings.

Indulgence is not a four letter word

Today is my birthday, a day that I tend to let myself indulge a little. We tend to think of indulgence as a bad thing.... its not.
A friend of mine recently read my post on the health benefits of chocolate (see December 2009). Her response was " Thanks! i make hot my own hot chocolate out of cocoa powder, i guess i can feel a little less guilty about that indulgence :)"  Now, I should explain that this woman is absolutely beautiful, inside and out. She has a gorgeous figure which is also rather tiny, and she is very conscious about her eating choices, both for herself, as well as her family.  She does yoga, works a regular job and has small kids. She does all of these things and still has time for school and the occasional fun night out. She is amazing. If anyone deserves a reward, it is her. So why, of all people, should she feel bad about the occasional cup of hot chocolate?! The answer is she shouldn't.

I'm talking about rewarding oneself.....and not feeling guilty about it.  I have been learning recently that this is not something I am very good at, but as with all things, I am working on it. With that being said, many of us have this problem. Taking the time to reward ourselves is hard enough. What makes it worse is that society conditions us to believe that many things we enjoy are bad for us.  This is especially true when we are enjoying a favorite food. Enjoying the occasional treat in response to a job well done or a goal being met is not a bad thing. To paraphrase the old bridge metaphor: just because Johnny ate an entire chocolate cake in one sitting and made himself sick, will you do it to?  This kind of thinking is what I truly believe prevents us from truly indulging and enjoying a well deserved reward. We call many of these rewards "guilty pleasures".

This is a definition I found on Wikipedia: A guilty pleasure is something one considers pleasurable despite feeling guilt for enjoying it. Often, the "guilt" involved is simply fear of others discovering one's lowbrow or otherwise embarrassing tastes, rather than actual moral guilt. 

The key phrase in this definition that jumps out at me is the description of where guilt comes from.  My boyfriend thoroughly enjoys reading Harry Potter books while soaking in the tub after a hard day of work doing construction site testing.  He is rewarding himself with something that he enjoys and pampers his aching feet. He does not care that it sounds weird that a grown man enjoys books written originally for tweens and spends time soaking in a bathtub (a form of relaxation our society seems to think is reserved for women.) . He has recognized he needs to reward himself after a hard day and there is no guilt involved here. He admits this is what he does to his friends, even laughs about it. We should all be so comfortable in talking about our definitions of the way we like to enjoy ourselves.

Around the Thanksgiving holidays  I saw a lot of posts from friends on social networking sites, wondering how not to over-indulge.  I guess what struck me is that they were already worrying about the guilt & the repercussion of having a good time before they even had it.   In a long winded (so sorry about that) way, what i'm getting to is this:
If you love doing something find a way to balance it in your life. If you love a certain food enjoy it every once in a while. If you tend to deprive yourself of something you will tend to binge, which is not a good thing. Having a system of reward for yourself about once a week is a very good thing. It doesn't have to be food, it can be buying yourself something special (not necessarily big or expensive), reading a good book, taking time write in your journal,  making the time to enjoy a night out with friends or a night in with loved ones to play some games, heading to a special class you've always wanted to take...the possibilities are endless.

Just take the time to say to yourself "You deserve a mini break, you've done a good job balancing and juggling all that you do." It really will make a difference not only in your ability to relax & enjoy life a bit more, but also improve your self esteem.

A Case in Point: Online networking, creating a community or isolating us further?

Vegetable from an Alien Planet: Beets

Growing up I had a bad connotation when I heard the word beets. We never ate them at home because my parents didn’t care for them, which probably only encouraged the stigma. That, and the fact my mom always made a funny face when we went to my grandmother’s for dinner and they were offered to us. In addition, when you cut them up it appears as if you have blood on your hands and the stain doesn’t come off very easily. And lets face it, they are kind of weird looking.

On the positive side, beets offer a ton of health benefits:

• The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent.
• The greens attached to the beet roots are delicious and can be prepared like spinach or Swiss chard. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin. 
• One cup of raw beets is high in carbohydrates and low in fat. It contains phosphorus, sodium, magnesium, calcium, iron, and potassium, as well as fiber, vitamins A and C, niacin, and biotin. Beets contain folic acid, which is recommended for pregnant women because it may lower the risk of spina bifida and other neural tube defects in newborn infants
• since beets are a root vegetable they are readily available during the winter months 

My boyfriend always has said how much he likes beets. So as with most things that’s I wouldn’t eat in childhood, I decided to give them another try…… and I enjoyed them immensely!

Here’s a great salad I frequently make from the Anheiser Busch cookbook. I substitute regular beets (as opposed to the golden ones the recipe calls for). I also prefer using organic beets as I find the greens on them tend to be in much better shape.  Many people don't think they care for beets, but most family & friends that I have tried this recipe on really like it.

 Citrus Beet Salad

Yield: 6 servings

• 1 1/2  pounds  small golden beets
• Cooking spray
• 1/4  cup  orange juice
• 1  tablespoon  cider vinegar
• 1  tablespoon  olive oil
• 1  teaspoon  honey
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1  garlic clove, minced
• 4  cups  mixed salad greens
• 3  cups  chopped beet greens (about 3 ounces)
• 1 1/2  cups  tangerine or orange sections, halved crosswise (about 8 tangerines)
• 2  tablespoons  shaved fresh Parmesan cheese
• 1  tablespoon  coarsely chopped walnuts, toasted

Preheat oven to 400°.
Leave root and 1-inch stem on beets; scrub with a brush. Place beets on a jelly-roll pan coated with cooking spray. Lightly coat beets with cooking spray. Bake at 400° for 45 minutes or until tender. Cool beets slightly. Trim off beet roots; rub off skins. Cut beets in half.
Combine orange juice and next 6 ingredients (through garlic) in a medium bowl, stirring with a whisk. Add beets, tossing gently to coat. Remove beets with a slotted spoon, and set aside, reserving orange juice mixture in bowl. Add salad greens and beet greens to bowl; toss well. Place about 1 cup greens mixture on each of 6 salad plates; top each with about 1 1/2 cups beets, 1/4 cup tangerine sections, 1 teaspoon cheese, and 1/2 teaspoon nuts. Serve immediately.

 

Hope you enjoy!

More Bang for Your Organic Buck

If you're anything like me, I'm not made of money. I would love to buy 100% organic & local food but its so expensive! With this in mind, I thought I'd share some tips I've learned on how to buy the organic  products that will benefit you (and the environment) the most, while keeping you on budget

1. Learn to eat seasonally. Do fresh tomatoes grow in winter where you live? If the answer is no, think about all the chemicals sprayed on that tomato to make it look so red & juicy. For most of us, the winter season is a cold one. What grows in cooler climates? Root vegetables, winter squash & leafy greens.  They may not be as exciting to look at as the pretty red tomato, but they can be delicious and very good for you. Vegetables that are in season are also cheaper than ones that aren't.  You're also more likely to find fruits and veg from a local organic farm when you eat with the seasons. 
2. Why organic fruits & veg? The key to what makes organic veg taste so good & be full of vitamins is dirt. Seriously! Organic farms let their soil rest, unlike the big corporation farms that replant the same thing in the same place every season. This rest lets nutrients develop in the soil.  Not to mention these foods are picked at their peak, which is when the nutrients in the food are highest. Most big corporation farms pick vegetables early, spray them so they appear ripe and have a longer shelf life while they get shipped to a grocery store.  Corporation veg don't get as many nutrients from the soil, because they are harvested before all the mineral levels develop in the food.
3. When deciding which fruits & veg to spend the money on that are organic, consider their skins. If a fruit has a thick outer skin, chemicals sprayed on it are less likely to reach the heart of the fruit. We tend to eat the skin of many thinner skinned fruits & vegetables. So spending the extra few cents on organic apples or peaches is better than on bananas or oranges.
4. Co-op Farms offer a ton of local, organic food at a reasonable price. Plus buying locally gives the money directly to the farmers, which not only helps them, but also stimulates your local economy. Here's how it works: you pay up front for your share for the year. Then every few weeks you will receive a variety of different seasonal fruits & vegetables by picking them up at the farm or a drop off point. Discounts usually are available for people who volunteer their services at the farm a few times throughout the year.  (Thisis also a great opportunity to show your kids where food comes from) For most of these CSA farms, 1 share will generously feed a family of four.  I found my local farms by doing a google search. Its definitely worth checking out.
   
5. The meat & dairy aisles are a good place to spend money on organic products. When buying organic milk, choose 1% fat or higher. Another bonus is that organic milk has a much longer shelf life than traditional processed milk.  Meats & cheeses have so much more flavor when they're not chock full of hormones & preservatives. The difference is quite amazing.  Not to mention, less processing means more nutrients in the food for your body to absorb
6. Convenience food & snacks. Ok here is a section that will destroy your wallet. I love a lot of organic snacks, but just like with grocery shopping anywhere, all these extras add up super fast.  Yes there may be less chemicals in them than traditional processed snacks, but they still cost extra money. Instead, why not just make some cookies yourself with all natural ingredients. It will cost you a little bit of time instead of money.
7. Aluminum foil. This isn't a food item but its an item we use to make food. Buy recycled. The damage to the earth to harvest aluminum is unreal. Its a completely recyclable resource. We have more available above ground then generations to come will ever use. Mainstream companies like Reynolds are offering recycled aluminum foil as a product now. Its available in most grocery and super stores.  And when you're done with the foil don't throw it away, recycle it.(they will accept it in your curbside pick up)
   

I learned a smart trick years ago from my mom about grocery shopping. She said to me, shop around the outside edges of the store (thats where the veg, dairy, meat are). All the extra stuff you don't really need is in the middle. The same rule applies for organic shopping on a budget.

One last tip: remember your reusable shopping bags.  Some stores, like Trader Joe's, enter you in a drawing for free groceries each time you bring your own bags. Other stores offer a small discount off your total bill.

If you stick with the basics when it comes to shopping for organic products you'll find it leaves a much smaller hole in your wallet.

A Preventative Approach to Battling Winter Runny Noses

Winter is upon us, which means we are in the midst of cold & flu season. Being a student of Holistic health care I believe in taking care of my body so I can avoid getting sick if at all possible.  Here are a few tips to help prevent the runny noses & sinus infections that seem so prevalent this time of year:

1. Use the humidifier you have had stashed away in the closet or basement. We have all bought these machines, we just never remember to use them. The moisture in the air will not only help your sinuses, but will also help your home feel warmer. I like to add a few drops of fragrance oil to the one in my bedroom. If I'm feeling stuffed up a blend of eucalyptus & mint seems to help nicely.
2. Use a Neti-Pot. Both my doctor and favorite Yogi recommended using this and it works great. Sounds a little gross and intimidating at first, but they really do work. basically they flush & clear out blocked sinus passages with a salt water solution. They're great for people with allergies or who get frequent sinus infections.They are available in plastic or ceramic models. 

Touching the telephone and door handles are two of the fastest ways to catch and spread the cold or flu. They are like germ magnets. be sure to hit them with some rubbing alcohol or an antibacterial wipe once a day.
Make sure you get your body's much needed daily dose of sleep.If your body is too worn down, it won't have the extra energy it needs to fight off an infection.
Eat your winter veggies. Having a strong immune system has a lot to do with the fuel you feed to your body. We tend to forget about all the wonderful, vitamin & antioxidant rich veggies available during this time of year: beets, dark leafy greens (which are full of vitamin d, key to aiding your immune system), pomegranates.....Keep your eyes peeled for some recipes over the next few weeks.

Wash your hands..... frequently.








Stay hydrated. Cranked up heating systems tend to help suck the moisture out of our skin. Be sure to drink at least eight glasses of water each day. Teas count toward this goal as long as you drink them plain. I love drinking Stash's green chai tea to help warm me up & keep me hydrated.
Snack on almonds & sunflower seeds. Not only are they full of vitamin E, an antiocidant that fights free radicals & keeps skin young- looking, but they are also a great source of essential fatty acids which help keep the body systems running smoothly. 
Make sure you're getting your body's full dose of much needed B vitamins and zinc. (even if it means taking a supplement or two).
Lastly, don't overlook the power of complex carbs such as beans, whole grains and sweet potatoes. Our bodies need these carbs for energy and when not enough is present, the body starts cannibalizing other tissues for the power needed to function. This creates a deficit somewhere else in the body, weakening defenses along the line and creating a toehold for invading germs.
Hopefully you haven't gotten a cold yet and you can use these tips to stay healthy. Look for thh follow up to this blog with natural remedies to help your cold symptoms , coming next week.

Here's some inspiring words for a pick me up

I don't know about all of you readers out there in internet land, but I had a very loooooong week. I needed a pick me up so I started checking out some uplifting quotes. Here are a few of my favorites hope they help you out too.

Life is a grindstone. Whether it grinds us down or polishes us up depends on us. 

-- Thomas L. Holdcroft

 Difficult times have helped me to understand better than before, how infinitely rich and beautiful life is in every way, and that so many things that one goes worrying about are of no importance whatsoever...-- Isak Dinesen

On life's journey faith is nourishment, virtuous deeds are a shelter, wisdom is the light by day and right mindfulness is the protection by night. If a man lives a pure life, nothing can destroy him. -- Buddha

The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.-- M. Scott Peck

Fear grows in darkness; if you think there's a bogeyman around, turn on the light.-- Dorothy Thompson

Far away there in the sunshine are my highest aspirations. I may not reach them but I can look up and see their beauty, believe in them, and try to follow them.-- Louisa May Alcott

 The road that is built in hope is more pleasant to the traveler than the road built in despair, even though they both lead to the same destination.-- Marion Zimmer Bradley

You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty. -- Mohandas K. Gandhi

Re-energize with Restorative Poses

Ok, so the holiday hoopla is finally over, and if you're anything like me, despite having a few extra days off, you find yourself a bit drained and exhausted. First things first, please make sure you're drinking extra water, dehydration during these frosty months, with heaters cranked up, doesn't help with our energy levels.

Next plan to take an hour or so for some recovery time. I'd like to introduce you to the world of restorative poses in your yoga practice. Restorative Yoga focuses on relaxing the body in restful postures. Note that 'rest' is different than sleep. Rest provides the body an opportunity to renew and heal. It is also beneficial to practice restorative postures at the end of the day, before bed. This can slow the body and mind down, and prepare the body for sleep. Many who practice restorative postures (at any time of the day), find that they sleep better and their energy levels are higher. Here are a few of my favorite basic restorative poses:

1) Viparita Karani/ Legs up the Wall pose: Putting the legs up the wall is a very gentle way to do an inversion. It brings blood to the head and heart; and it can be practiced by those who are not inverting (such as those with high blood pressure or those on their menstural cycle.)

• Use a yoga bolster or fold and stack 2 thick blankets, creating a support that is 6 inches high and long enough to prop your hips and lower back.
• Place the blankets or bolster (length is parallel to wall) a few inches away from the wall.
• Curl your legs into the chest and turn onto your left side. Use your left arm as a support, and then roll onto your right hip while sweeping your legs up against the wall.
• Place your back and hips on the blanket. Your body should be in a straight line from navel to top of head and it should be perpendicular to the wall. The bolster or blankets should be supporting from the top of your tailbone all the way to your mid-back.
• your shoulder blades do not need to be on the blanets but should be resting comfortably on the floor.
• Try to keep your legs straight and aim to have the back of your thighs lying against the wall. To do this, try climbing each leg up the wall to get your hips closer to the wall. (If this is a problem for your hamstrings, slide your support away from the way and make sure there is a gap between your thighs and the wall.)
• Place an eyebag over your eyes and begin to breath. Allow your breath to relax your body as you settle into the position.
• Stay here for anywhere from 3-20 minutes, or as long as it feels good. Just remember to continue to breath into your lower belly, and to allow your body- joints and muscles to open into the posture. 

2) Adho Mukha Virasana/ supported child's pose:

It can be very restorative for a number of ailments and conditions. This posture is good for people with fatigue, headaches, hypertension, neck problems, indigestion, menstrual pain / PMS.

• Sit on your mat on your knees with your knees spread apart.
• Place a bolster or two between your legs and pull it in towards you.
• Lie down onto the bolster and place your arms out in front to either side.
• Place your face nose down in a towel cradle or spend equal time on each cheek.
• Move the bolsters and add or subtract support until there is little tension in your thighs and low back.
• Stay here and breath slowly and deeply for 2 or more minutes. 

3) Supported Pasichimottanasana /Foward Bend This restorative yoga pose is helpful for lower back problems or tight hamstrings. It opens the leg muscles, stretches the back and is wonderful to rest in.
* Props: Bolster or rolled blanket, pillow, yoga block.

• Sit in Dandasana, with your legs outstretched and your ankles together.
• Place the bolster or blanket beneath your knees, so your knees are comfortably bent.
• Place the pillow on your lap or legs, to rest your upper body on.
• Slowly begin to fold over your legs, making sure you feel no pain. It's good to feel a comfortable stretch, but if you feel any discomfort you should increase the height of the blankets underneath your legs.
• If you feel your neck or shoulders straining, you can use a block to prop your head on the pillow.
• Close your eyes and breathe for as long as you want,allowing yourself to relax.

Remember: "The time to relax is when you don't have time for it." ~Sidney J. Harris

Happy New Year 2010!

Its a new year and the weather outside is still frightful. This time of year all I want to do is hibernate and figure out ways to use up holiday leftovers. After all the sugary snacks and tons of meat & carbs without a lot of veg in my diet due to holiday parties I usually like to spend the new year's first weeks balancing my body back to normal.

One of my favorite ways to tackle several of these goals is making a big pot of soup.  This week I have a bunch of leftover ham and a ton of black eyed peas in my pantry. I  wanted to incorporate some iron rich greens back in my system too, so I wrote the recipe below. Incidentally, black eyed peas with ham are a traditional new year's day food in the south. It is said that when you eat them it will bring you luck for the coming year.
Black Eyed Pea Soup- serves 4

• 2  tablespoons  cooking oil
• 6  scallions, white bulbs and green tops chopped and reserved separately
• 2  cloves garlic, minced
• 1/2  pound Kale or other greens, tough stems removed, leaves washed well and shredded (about 4 cups)
• 2 10-  ounces  packages frozen black-eyed peas,about 4 cups (you can also use canned or dried ones)
  
• 3  cups  water
• 3  cups  canned low-sodium chicken broth or homemade stock ( i like to make one using the leftover ham bone)
  
• 1/2  teaspoon  Tabasco sauce
• 1 3/4  teaspoons  salt
• 1 1/2-  pounds  piece ham, diced
• 1/4  teaspoon  fresh-ground black pepper
• 2  teaspoons  red- or white-wine vinegar

Preparation

1. In a large pot, heat the oil over moderately low heat. Add the scallion bulbs and garlic and cook, stirring occasionally, for 2 minutes.
2. Add the Kale, black-eyed peas, water, broth, Tabasco, and salt to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the black-eyed peas are tender, about 20 minutes.
3. Stir the ham into the soup and cook until the ham is warmed through, about 2 minutes. Remove the pot from the heat and stir in the pepper, vinegar, and scallion tops.
Variations: Instead of the Kale, use your own favorite greens. Collard, mustard, Swiss chard, or beet greens would each lend its unique flavor to the soup.