Articles: Basic Home Cooking

Planning Ahead

I’m pleased to introduce you to guest contributor Robin Mallery! Robin is a registered nurse and founder of HeartMatters Optimal Lifestyle Management, a consulting company offering individual programs and workshops addressing a wide spectrum of health-related topics in Grass Valley, California. Robin has twenty years of experience promoting optimal lifestyle management through healthful behavior change. She developed the Cardiac Rehabilitation Center at Sierra Nevada Memorial Hospital (SNMH). Over two decades as the program manager, she gained expertise in exercise physiology, nutrition, relaxation management, and risk factor modification. Following her successful career at SNMH, Robin has branched out into a primary prevention model of healthcare. Below, she shares her tips on planning ahead and strategies for making simple, health-supportive meals on busy days.

Do you have a special area of expertise you’d like to share with ForkBytes readers? How about a favorite health-supportive recipe? We are always interested in hearing from potential contributors with unique, fresh perspective. Contact us with your ideas, and your article or recipe could appear in an upcoming post!

Eat Well: Plan Ahead, Nourish Your Body and Mind
by Robin Mallery, RN

The demanding schedule of the busy professional may not include foods that support optimal health. Eating well does not take an excessive amount of time and can be realistically incorporated into even the busiest calendar.

Real food nourishes the body and the mind, benefiting physical and emotional health and well-being. Processed and fast foods do not support optimal health and are associated with an increased risk for diabetes, coronary disease, and cancer — just the opposite of real foods (which are associated with decreased risk). Planning ahead to increase your access to real food takes about an hour per week and is a totally worthwhile endeavor!

Begin in the grocery store. If you are not already doing so, stock up on whole foods, which are real foods that have not been processed in a laboratory. Real food does not have high-fructose corn syrup, partially hydrogenated oils, or food coloring added. If the food contains grains, they are whole grains as opposed to refined grains. Knock yourself out on fresh fruit and veggies; bring home new grains, such as quinoa or barley, and unusual beans like cannellini or garbanzo; and consider feta cheese, pine nuts, red peppers, and eggplant. Give yourself at least 4 weeks of subtle change in your grocery store purchases to become familiar and comfortable with the unlimited possibilities!

Next, identify a time during the week that you can set aside one hour. Dial in your favorite classical music station. Now the preparation begins. Put up a pot of boiling water for the grain of the week, and another for the beans or legumes. (A disclaimer here: I am a big fan of canned beans—they are easy to use, there is a huge variety to choose from, and they can be purchased with low salt or no salt content.) Slice the peppers and eggplant, brush with garlic-infused olive oil, and broil for a few minutes on each side. You can broil all sorts of veggies using this method, by the way; zucchini, asparagus, cauliflower, potatoes, carrots, beets, and many more! After the veggies have cooled, place them into a container with air vents, where they will last several days in the fridge. Store the cooked grains and/or beans the same way.

You are ready to move on to raw vegetables. Chop up broccoli, cauliflower, purple and green cabbage, carrots, and celery; wash, dry, and tear up good quality lettuce, arugula and spinach (or buy it bagged and pre-washed). All of this can be stored in the fridge and at a moment’s notice can be thrown together for a salad. Add a chicken breast or piece of grilled ahi, and you’ve got a yummy and healthy lunch or dinner!

Fruit prep works in the same way: peel mango, papaya, melon, and oranges, chop up along with strawberries, and seal them in containers. Have raisins, banana, pear, and a few almonds or cashews on hand to toss in. Mix in a good quality yogurt or cottage cheese, and enjoy a healthy breakfast or lunch.

The bottom line is that if you are running around in the morning preparing for your day, you are not going to be able to spend precious time chopping fruit — and it may be tempting to pick up an egg/sausage sandwich at the local drive through or a sweet roll with your morning latte. When you arrive home in the evening after a busy day, it is unlikely that you will feel motivated to cook up grains and chop veggies to create a wholesome dinner. That is when you might be tempted to put a Lean Cuisine in the microwave. I am not suggesting that a drive-up egg sandwich or a frozen dinner is the end of the world — everything in moderation, right? I am suggesting that if you have taken just an hour of prep time earlier in the week, you will put together, in less than 10 minutes, a grilled vegetable–feta cheese–pine nut–quinoa casserole that will not only be delicious, but will nourish your body and mind after a long day of work.

Robin Mallery is a registered nurse specializing in optimal lifestyle management. Her consulting business is called HeartMatters. Learn more at www.heartmatters.pro.

Greens We Can Believe In

Note: this piece first appeared in the January 2009 issue of Clark Wellness ForkBytes.

Welcome to 2009! January is always a month of change and new beginnings, and that’s never been more true than this year in Washington, D.C., and the rest of the country as we prepare to inaugurate a new president. Harness this energy of change by trying something new and different in 2009. What would really excite and ignite your passion this year? Skydiving? Singing lessons? Experimenting with new cuisines?

To support your new year’s goals, we’re focused this month on one of the most important — but often neglected — food categories: leafy green vegetables. Read on for the whys and hows of leafy greens!

Delicious & Nutritious Leafy Greens

Dark green, leafy vegetables, such as kale, collards, and mustard greens, are a favorite choice among health food and nutrition experts. They are revered for their fantastic nutrient profile; leafy greens are a great source of fiber, calcium, folic acid, and beta-carotene, and many varieties are also high in vitamins C, A, and/or K.

Greens are great cleansers, so they are ideal to emphasize in your post–holiday indulgence meal choices. Well-cooked greens are particularly beneficial. If you find the flavor of greens to be bitter, try adding a little acidic flavor, such as lemon or umeboshi vinegar, to your cooked greens.

To prepare greens, wash the leaves well and tear or cut into bite-sized pieces. Greens shrink quite a bit during the cooking process, but they are much easier to chew and digest if they are already cut into small pieces before cooking. Place the cut greens in a steamer with a generous pinch of salt and steam until tender, usually around ten minutes. Alternatively, sauté your greens in a little extra-virgin olive oil and garlic. If the greens are very tough, add a small amount of water and cover your sauté pan to allow them to steam a few minutes before serving.

This month, challenge yourself to try one or two new varieties of leafy greens and enjoy their fresh, light, delicious flavor!

Hello, Pumpkin

Note: this piece first appeared in the November 2008 issue of Clark Wellness ForkBytes.

One of the loveliest gifts of the season is the bounty of autumn vegetables, especially root vegetables and winter squash. But one of the most iconic veggies of the holidays, the pumpkin, has been reduced to a product we buy in a can. Revamp your relationship to pumpkin this year by using your own freshly made pumpkin purée in your pies and breads, and roast your own seeds for snacks, salads, and soup toppings. I’ve demystified the process for you below, so read on for the details!

Working with Fresh Pumpkin

The bright orange pumpkin is a quintessential symbol of fall, seen everywhere from the front porch (carved, of course) to the holiday table (both as a centerpiece element and in pie form). Pumpkin is highly nutritious, providing large amounts of beta-carotene (the precursor to vitamin A), vitamin C, and potassium as well as fiber. The delicious flavor of pumpkin works well in a variety of recipes, especially sweet dishes such as the classic pumpkin pie, bread, cookies, and muffins. It’s also lovely served in savory items like soups or roasted vegetable side dishes. Since pumpkin is so readily available puréed in cans, many home cooks have never cooked a fresh pumpkin, but once you experience the superior fresh flavor, improved nutrition, and fun experience of cooking with fresh pumpkin, you’ll be hooked!

Working with pumpkin is similar to working with any winter squash, such as butternut or acorn. Choose small pie pumpkins for cooking (they have the best flavor and are the most tender). To begin, cut off the top and bottom of the pumpkin with a large chef’s knife, then slice the squash in half vertically, exposing the seed- and pulp-filled cavity in the middle. Scrape out these “guts” with a spoon and set them aside in a bowl or strainer (we’ll come back to those shortly).

Once your pumpkin is cleaned, you’re ready to cook it! Pumpkin adapts well to a variety of cooking methods. My favorite methods are roasting (place halves or quarters on a baking sheet and roast at 425ºF for 45 to 60 minutes or until tender) and steaming (place in a steaming rack or basket and steam over boiling water for about 15 minutes or until tender). After the pumpkin is cooked, scoop out the flesh or remove peel with a paring knife, then purée in a food processor or blender (adding water, if needed, to achieve the desired consistency). Store the fresh purée in flat freezer bags in the freezer to enjoy months of fresh pumpkin in recipes!

Freshly roasted pumpkin seeds are one of the great rewards of using fresh pumpkin. To prepare the seeds, simply separate them from the stringy, fleshy parts you removed from the middle cavity of the pumpkin (I do this in a colander in the sink), then spread the seeds on a baking sheet and allow to dry overnight. Drizzle the dried seeds with extra-virgin olive oil and a high-quality sea salt and, if you like, additional seasonings such as curry powder or other spices, then roast in a 300ºF oven for about 30 minutes or until lightly brown and crisp. Pumpkin seeds are very nutritious, with good amounts of iron, zinc, and phosphorus, and they are absolutely delicious sprinkled on soups or salads or eaten on their own as a snack.

I hope using your own pumpkin and pumpkin seeds adds a special touch to your holiday meals this year!

Close Encounters of the Fresh Kind: Finding & Selecting Fresh Food

Note: this piece first appeared in the October 2008 issue of Clark Wellness ForkBytes.

As we move into colder months, finding good quality fresh food can be a challenge. The abundance of spring and summer is a distant memory, and the fall harvest will wind down soon. Sometimes, it can be hard to navigate the world of produce selection, especially when you don’t know what to look for.

I’ve shared some of my favorite tips and tricks for finding the freshest and best-quality food available below. Use these tips to help you locate and select the best and freshest food!

1. Know what’s in season. Seasonal foods are fresh, abundant, delicious, and less expensive. Even in snowy winter months, many fresh foods are available! Fresh produce items available in the D.C. area in October include apples, pumpkins, spinach, green beans, and peppers, among others.

2. Buy local. Locally grown food has traveled less distance from the farm to your plate and is always fresher. Farmers’ markets and roadside stands are the best places to find local food, and many markets operate year-round.

3. Inspect your veggies. Leafy green vegetables should be vibrantly colored and firm, not wilting. Squashes should have a hard shell and deep color. Root vegetables should be firm and hardy. Avoid discoloration and signs of breakdown in all vegetables.

4. Pick your fruits. Berries should be firm and free of mold. Apples, pears, and stone fruit should be unbruised.

5. Serve ASAP. Though many produce items do store well, in general, eat produce as soon as it’s ripe to enjoy full nutritional and energetic benefits!

Soothing & Cleansing Soups

Note: this piece first appeared in the March 2008 issue of Clark Wellness ForkBytes.

Soup is a great choice during the winter-spring transition. In colder, wintry weather, choose soups that are hearty with heavier, protein-rich ingredients such as beans, fish, and lean meats. Creamier blended soups and warming ingredients, such as ginger, cayenne pepper, and cumin, are all perfect for winter. Our ____ is a great choice for a warming, soothing winter soup. Give it a try in these first few weeks of March!

In spring, clear, broth-based soups are more appropriate. Choose recipes with light vegetables to support your body’s natural cleansing process in warmer weather. Clear soups are volumetric, meaning that they have a high water content and look like a lot of food even though they usually don’t contain a lot of calories — helpful if you want to shed a few winter pounds as the weather warms up.

All soups require a good deal of liquid (water or stock) as a base. To make your own homemade stock, place carrots, onions, celery, a few sprigs of parsley, some peppercorns, a bay leaf, and some leftover bones from animal foods (if desired) in a large pot, fill the pot with water, and place on the stove on high heat. Bring to a boil, reduce the heat, and allow to simmer for several hours (the longer the better!). Strain and discard the solid ingredients, cool down the liquid, and refrigerate or freeze until ready to use. If you use animal bones, you may need to strain the stock again just before use (or use a fat separator to degrease it).

Soups are a great medium for showcasing your own creativity. To create your own soup, just sauté the ingredients of your choice in a bit of olive or other vegetable oil, add liquid, bring to a boil, and then simmer until done. Enjoy experimenting with herbs, spices, and seasonings to make your own delicious soups!

Cooking for One: Challenges & Solutions

I was lucky to teach a very successful cooking class last month to a group of people who either live alone or are the only members of their household interested in preparing healthful, natural meals. Below are the five most common challenges I encounter with clients who cook only for themselves that I shared with them — and suggestions for overcoming those challenges.

Challenge #1: I can’t get motivated!
SOLUTIONS: Make cooking a pleasure rather than a chore! Look in new cookbooks or online for inspiration (our recipes are a great resource!). Educate yourself on the health benefits of cooking your own food. Stock your kitchen with fabulous cookware and equipment that is a joy to use.

Challenge #2: I can’t figure out how much food to buy!
SOLUTIONS: Plan ahead! Determine what meals you’d like to make this week. Make a shopping list before you go to the market and stick to it! Don’t be afraid to buy very small quantities of fresh produce. It’s okay to get just what you need. The grocer will halve that enormous green cabbage for you!

Challenge #3: Every recipe I find serves 4 to 8 people and I’m sick of leftovers!
SOLUTIONS: Don’t let this be a barrier to cooking for yourself! Most recipes are easy to convert to smaller portions. Just haul out your old calculator and divide the amounts. Remember, recipes are guidelines. Most don’t have to be followed exactly.

Challenge #4: I hate eating alone, so I always go to restaurants!
SOLUTIONS: There’s a good chance your friends don’t want to eat alone, either. Why not invite someone over for a casual dinner at home, or invite a lot of people over for a cooking party? Another great idea is to have a weekly potluck with your group of friends (a different person can host each week).

Challenge #5: When I do eat at home, I eat waaaaay too quickly — I hardly even taste my food!
SOLUTIONS: Use quick & easy recipes so you have more time to enjoy your meal. Get motivated using the tips in Challenge #1, and make your meal special with your good china, placemats, and candles. You deserve it!

Food Focus: Getting Steamy

Note: this piece first appeared in the January 2006 issue of Clark Wellness ForkBytes.

One of my favorite preparations for vegetables is to steam them. It couldn’t be simpler — simply clean and slice your veggies and throw them in a steamer basket over boiling water. It’s so easy to add an extra vegetable to your meal when you use this cooking method.

Steaming is a light preparation for veggies. In fact, compared to boiling, steaming is considered a “cooling” preparation, meaning it is more cooling to the body than other cooking methods. Also, because steam moves up during the cooking process, steaming is considered by macrobiotic practitioners to have what’s called an “upward energy,” which means it acts more on the upper parts of the body, such as the lungs and respiratory system. If your nasal and respiratory passages feel dry in the winter, eating steamed vegetables can help draw more moisture to these areas of the body.

Toxins are the first thing to leave the water in the form of steam when water is boiled, so it’s important to steam with pure, clean water. You may have heard that some nutrients are lost in the steaming process, which is true — but the good news is that if you’re using good water, you can drink the steaming water after your veggies are cooked. I especially love to do this with leafy greens, such as collards or kale. Just add a few drops of umeboshi vinegar to the water and drink warm. It’s a very soothing, nourishing tonic!

Cooking time depends on what vegetables you are using and how you like them done. Steaming broccoli for a minute or two will turn it a vibrant, bright green, but it will still be fairly crunchy. If you let the broccoli steam for 10 or 15 minutes, it will be very soft. Experiment and see what you like!

Make it a delicious, simple meal by adding a whole grain to your steamed vegetables. See our many whole grain recipes for inspiration. Enjoy!!

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