Organic Foods

For a recent assignment in my Nutrition class I had to write a short paper on organic foods.  Let me say I think EVERYONE should be required to take a Nutrition class in middle school, high school AND college.  I thought I knew a lot about healthy eating before taking this class, but I learned so much.  If everyone had studied this topic like I have (and I’ve barely scratched the surface), I can guarantee we would see an improvement in America’s eating habits.  Soapbox aside, here is my essay on organic foods; somewhat modified for this blog.  I hope you all learn something new from it- I know I did!

When purchasing food it is important to consider wether or not to buy organic foods.  Organic foods are foods that have been grown/ raised by farmers who use renewable resources and methods that conserve soil and water. Crops are produced without conventional chemical pesticides and without fertilizers made with synthetic materials or sewage. Animals raised on organic farms for meat, eggs, or dairy products eat organic feed, have access to pasture, and are free of antibiotics and growth hormones. Organic regulations also prohibit bioengineering or irradiation in processing.

There are many reasons to buy organic foods, but health concerns are at the top of the list. The U.S. government (as well as international agencies) acknowledge that pesticides are linked to a variety of toxic effects on humans.  Pregnant women and children are especially susceptible.  Adverse health effects caused by toxic pesticides are linked to nervous system and hormone system effects, carcinogenic effects and skin, eye & lung irritation.  Each year new research further proves the toxicity of pesticides to humans at previously declared “safe” doses by the government and pesticide industry.

For this reason, consumers should educate themselves as to which foods are more likely to be contaminated with pesticides and therefore should be bought organically. Apples, peaches and nectarines are at the top of the list.  Research by the EWG (Environmental Working Group) shows they all have a 93% chance or higher of containing pesticides.  (And no, washing them off doesn’t remove the majority of the pesticides). Meat, dairy and eggs are also at the top of the list.  A few other foods that should be bought organically are celery, Bell peppers, strawberries, cherries, leafy greens and carrots just to name a few.

The cost of buying organic foods is typically higher than purchasing conventionally farmed foods and cost is a factor for most people.  Luckily, there are some foods that do not necessarily need to be purchased organically.  Onions, avocado, sweet corn, pineapple, mango, broccoli, sweet peas, sweet potatoes and asparagus are a few examples of non-organic foods deemed safe to consume.  Tomatoes were recently added to that list as well, although researchers are not yet sure why there has been a reduced amount of pesticides found on them so it may be better to continue to purchase organic tomatoes until research is complete.

Research by the EWG shows that people can reduce their pesticide exposure by 80% simply by eating more organically grown foods or avoiding the most contaminated foods.  There are also numerous environmental concerns associated with conventional farming methods.  When farmers release these chemicals into the environment groundwater is contaminated which has boundless negative repercussions for human health.  By spending on average 10-20% more to buy organic foods, consumers will promote positive effects to the environment and their health.

Trim Up Your Turkey Day

Gobble Gobble.

Iiiiiiiitttttt’sssss Turkey Time!!!!!!!!  Who’s ready to dig into some awesome Thanksgiving food?  Ready to go spend quality time arguing with various relatives?  Watch football all day?  Go into a Turkey Coma?  And who’s ready to double the number of calories they normally eat in one day?

Wait.  What? DOUBLE the number of calories you normally eat??? Various experts estimate the average number of calories consumed during your Thanksgiving meal at between 2,000-3,500.  For ONE meal.  And when you add in snacking throughout the day, a cocktail or four and leftovers for dinner that number becomes even higher. Keep in mind the average person needs 2,000 calories per DAY.  And while I could easily write 2,000 words on the downfalls of the typical American diet I need only two words to sum it up for you: no bueno.

Don’t get your feathers all ruffled though;  I am here to give you options.  Options that taste just as good (or likely even better) but that won’t have the same maximizing effect on your waistlines.  Ladies, no more looking like you’ve got two giant hams on your backside.  Gents, you no longer have to wonder if your breasts are bigger than the turkey’s! This is the year you’re going to learn that you can eat like the kings and queens you are while looking like the royalty of Hollywood.

I have some tasty recipes to share that will cut out some of the fat, cholesterol, sugar and generally bad-for-you ingredients. This is easily done by using mainly fresh ingredients instead of buying processed foods.  Plus, fresh food always tastes better.  Most are my recipes and some I found on the internet.  The web is an excellent resource for finding flavorful, low-fat recipes.  Check it out sometime.  And try these recipes- let me know how they turned out for you! I love getting feedback.  But more importantly, remember that it’s easy to look for ways to cut the extra calories and add nutritious ingredients for ANY meal, not just your Thanksgiving dinner.

OK! Let’s start with the star of our meal: the turkey.  Gotta have turkey on Thanksgiving, right? (If you answered “no” to that then pat yourself on the back and consider making your meal entirely out of plentiful and satisfying “side” dishes.  You’ll be doing yourself, the environment and at least one very relieved turkey a huge favor. For everyone else who needs their fair dose of tryptophan, read on.

First of all step vveerrryyyy slowly away from the deep fryer.  Just put down the oil and no one will get hurt.  I mean this literally as obviously frying your turkey is worse than baking.  Are you one of those who fries because it “makes the bird so much more juicy”?  If so, I invite you to brine your bird!  For the last two Thanksgivings I’ve made believers out of my guests who made comments like “I’ve never had such flavorful turkey” and “I usually hate turkey because it’s always dry, but this is SO moist and delicious!” and “did you know you look just like Keira Knightley?”  Hmmm OK, maybe not that last but I promise the rest were direct quotes from my father and my friend, Jesse. There are a myriad of brine recipes available online or feel free to use mine.  It’s a great alternative to frying.  It’s safer, easier and much better for your bdonkadonk AND your taste buds.

As far as everything else goes please allow me to offer some alternatives to the traditional sides:

Instead of Mashed Potatoes loaded down with butter and heavy cream try my Roasted Garlic Whipped Cauliflower recipe.  You’ll be amazed at how similar the taste and texture is to the potatoes, but at an iota of the fat and calories.

Instead of Green Bean Casserole go for a lighter version; try my Sautéed Green Beans.

Don’t drown your plate in that same old artery clogging gravy.  Get unique with your gravy (even go vegetarian) with my Rosemary White Wine Gravy instead!

When you’re piling up on low-fat, high fiber Sweet Potatoes top them with a bit of brown sugar and a sprinkle of orange juice as an alternative to butter.

Take out added sugar (sugar turns into fat) and use fresh, aromatic ingredients by making my Cranberry Sauce.

Some other great side options are Mashed Carrots, Cider Glazed Brussel Sprouts, or Low Fat Bread Stuffing.

For dessert try a low-fat/ calorie version of Pumpkin Pie or Apple Pie that will taste just as good as the original versions.

And don’t forget the cocktails!  This is a celebration after all.  You’ll need some way to deal with your crazy relatives, right?  One of my favorite non-alcoholic cocktails is my festive Fizzy Pomegranate Sipper.  It’s refreshing, light and has all kinds of wonderful vitamins and minerals without the empty calories that come with alcohol.  Or, if your family becomes much more interesting after a cocktail, you can add a shot of vodka to this recipe for something a little more adult.  And vodka, being a clear liquor, has fewer calories than darker liquors like scotch or whiskey.

These are all very simple recipes.  Believe me; if I can make them you certainly can too!  There are so many ways to enjoy your favorite meals while still making them nourishing, not detrimental to your health.  THINK about what you are eating and how much you are eating before you put it in your mouth.  It might taste good for a few minutes but could literally take years off your life.  And we need you around for many, many Thanksgiving dinners!  Remember that the leftovers will still be there for you to enjoy later on. Again, please let me know how these recipes turn out when you try them!  I hope you all enjoy these recipes and the holiday with your respective crazy families.

Please note my recipes are available by either clicking on the hyperlinks OR using the tabs at the top of the page.  Also, the portions are smaller than most people need for serving a large Thanksgiving meal, but it is easy to get the right amount by multiplying the ingredients as needed.   Enjoy!

News!

I have excellent news.  I am taking the first big step to giving myself some culinary street cred (yeah, I’m hardcore- what of it?).  I’ve been accepted to the International Culinary School!!!  Hardcore, indeed. This is really exciting and a huge step away from my professional background in logistics.  Ugh, logistics.  Culinary just sounds so much more exciting.  Logistics is like that skinny, pimply kid trying to get all the sexy ladies Culinary has swooning over him.  Plus, Culinary smells better.

So, I’m celebrating tonight by making a super healthy meal: Sicilian Grilled Chicken with Roasted Garlic Whipped Cauliflower and Smashed Carrots (a favorite of my husband’s family).  And I’ll pair that with one of my favorite Pinot Noirs: Angeline Pinot Noir 2007.  Exact recipe available upon request.