I’m excited about a new bean soup that I made this week. I got the recipe from Jill Nussinow’s Veggie Queen newsletter. What I really like about it –besides that it is so fast to make – is that it is pureed. I eat a lot of beans, and it is nice to have a change in texture.

With Jill’s permission, I am printing her recipe. If you enjoy it, look for more recipes on her website and sign up for her newsletter while you are there: http://www.theveggiequeen.com/.

This soup is made from dry beans using a pressure cooker. I took one of Jill’s classes and got my pressure cooker from her, (she even has a DVD on pressure cooking), but if you don’t have a pressure cooker, just use the stovetop and longer cooking times.

Here is Jill’s recipe:

Italian Cannellini Bean Soup
Makes 8 1 cup servings
7 minutes high pressure, 10 minute natural pressure release
This soup tastes so fresh and looks like the colors in the Italian flag. If you want, you can use some olive oil to saute the onion and garlic but it’s not necessary.
 
2        cups Cannellini (Italian white kidney) or Great Northern beans, presoaked or quick soaked
Vegetable cooking spray
1        medium onion, diced to equal 1 cup
3        tablespoons chopped fresh Garlic
1        cup diced potatoes
6        cups vegetable broth
2        bay leaves
1-2     teaspoons fresh thyme or ½ teaspoon dried thyme
2        cups diced, peeled and seeded tomatoes
¼      cup fresh basil, chopped plus some sprigs for garnish
1        tablespoon lemon juice or balsamic vinegar
4        tablespoons grated Parmesan cheese
Salt and pepper, to taste
 
1.    Spray the cooker with cooking spray. Add the onion and sauté over medium heat for 2 minutes. Add the garlic and sauté 1 minute more.
2.    Add the beans, potatoes, broth, bay leaves and thyme. Lock on lid. Turn heat to high and bring to high pressure. Set timer for 7 minutes. Turn heat to low to maintain high pressure.
3.    When the timer sounds, turn off heat and move pot to a cool spot on the stove. Let the pressure come down naturally for 10 minutes, then release any remaining pressure.
4.    Carefully remove the lid, tilting it away from you. Remove the bay leaves. Using a hand blender, carefully mix the hot soup until it is mostly creamy, with a few whole beans left in for texture.
5.     Return the pot to the burner and set the heat at medium. Add the tomatoes and cook for 5 minutes, simmering and stirring occasionally until the tomatoes begin to soften.
6.    Remove from the heat and stir in the basil and lemon juice or vinegar. Taste and adjust seasonings. Sprinkle with the cheese and additional chopped basil.

I think this is a great base soup that can be adapted to the season.  Jill’s addition of the tomatoes and basil at the last minute is especially good for late summer – fresh ripe tomatoes add a completely different character than hard out-of-season tomatoes.

 I’d like to try it with other additions – corn and roasted chilis will be my first trial. I can also imagine it with slivers of bright green kale and some of the tomatoes I roasted this summer.

Try it and let me know what creative twists you add.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

This is a re-run from February, but it is so good it is worth a reminder. This is my new favorite way to eat greens. I’m repeating the basic recipe here, with a few twists. You can see the original here. (It’s still comfort food!)

I make this with freshly ground cornmeal/polenta from Tierra Vegetable. Any will do, but I think a coarser grind gives it a nice body.

Baked Polenta

1 cup coarse ground cornmeal
1 TBSP butter, cut into pieces
1/2 Tbsp kosher salt
½ tsp fresh ground pepper
½ cup grated parmesan

This cooks in about an hour with regular cornmeal and takes about 2 hours with freshly ground cornmeal. (I was using some left from winter – and it still took two hours).

Preheat oven to 350. Combine the cornmeal with 4 cups of water in a 1 ½ quart baking dish. Add butter, salt and pepper. Stir and bake, uncovered, for 45 (or 90) minutes. Stir the polenta, add cheese and bake another 15 (or30) minutes. 

Cook until the cornmeal is tender and the liquid has been absorbed. Let it rest for 5 minutes before serving. It has a pudding like consistency that becomes more solid as it sits.

Greens

Olive oil
1 Onion, thinly sliced
1 chili pepper (I like the hot ones) – optional
3 cloves Garlic, minced
Pear, 1, small dice
Greens* – 8 – 10 cups –  Washed and chopped.
Apple cider vinegar

*This time I used some mustard greens and kale (which cook for a little longer), and escarole and baby beet greens (which cooked quickly). Any combination will work. I love the bitter greens in this.

Sauté the onion in olive oil until tender (I like to sauté it long and slow to make it sweeter, often adding a little balsamic vinegar as it cooks). Add the pepper, garlic and pear towards the end and then stir in the greens. Sprinkle with a little apple cider vinegar, then cover and let it steam for a few minutes, stirring frequently.

 If the greens are moist from washing, that might be enough liquid – if it looks dry you can add a little vegetable broth. Depending on which greens you choose and how tender you like them, the greens will only take 10 – 20 minutes. Add quick cooking greens at the end.

Serve the greens on the polenta.

Even though the polenta takes awhile to cook, it only takes about 5 minutes to mix it and pop it into the oven. So it really is an easy meal, and it is such a delicious way to eat a BIG serving of greens.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

I’m frequently asked about how to make beans less gassy. Beans contain raffinose, which is hard to digest. It gets fermented in the gut – causing gas. Raffinose is a trisaccharide, meaning it is made up of three sugars: galactose, fructose and glucose.

Not much you can do about the raffinose, but you can minimize the effects of it with rinsing. I always rinse canned beans. When I soak beans overnight, I change the water a couple of times.

The quick-soaking method for beans is to cover them with a couple inches of water, boil for 1-2 minutes, then to turn of the heat, and let them sit, covered, for an hour. Rinse and then refrigerate until you are ready to use them. Then rinse them again.

I even find it makes a difference if I rinse them yet again after they are cooked (unless, of course, I’m making soup.)

Some people find beano helpful. Beano is an enzyme supplement that can help prevent gas from beans and other hard-to-digest complex carbohydrates.  Take beano just before you eat.

With adequate rinsing, beans don’t usually bother me. But on occasion they do, and then I find it helpful to take a probiotic supplement. That does the trick for me. What works for you?

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

The American Heart Association has set a recommended level for sugar intake. I’m happy to see this – I think it offers a helpful perspective and guideline.

Here is the statement:  Most American women should consume no more than 100 calories of added sugars per day; most men, no more than 150 calories.

What does that mean?

Women: 100 calories of sugar is about 25 grams per day, found in ~ 6 teaspoons.
Men: 150 calories of sugar is about 35.7 grams per day, found in ~9 teaspoons.

Added sugars play a role in obesity and diabetes, and can increase risk for high blood pressure, heart disease and stroke.

The average American intake is thought to be 355 calories a day, or 22 teaspoons of sugar, so this represents a major change. The number one source of sugar is soft drinks (with 130 calories of sugar or 8 teaspoons 32.5 grams per can), but fruit drinks and sweetened coffees and teas are also big contributors.

To put this in perspective, a 6 oz carton of Yoplait yogurt has 27 grams of sugar.  Since even a plain (unsweetened ) yogurt contains about 11 grams of natural milk sugar – which is not being restricted and doesn’t impact blood sugars – there are 16 extra grams of sugar added. If you added your own teaspoon of honey to plain yogurt, you’d just add 4 grams. Unless you are diabetic, I think that is better than getting artificial sweeteners with the light versions.

A 4 oz scoop of Baskin Robbins vanilla ice cream has at least 20 grams of sugar once you’ve corrected for the original milk sugar. Since their servings are typically twice that amount, and other flavors have more sugar – think in terms of 40 grams of sugar per cone.

Keep the new guidelines in mind as you read labels. It could help give you a sense of how your sugar is adding up. Keep in mind that refined carbohydrates, like most breads, crackers and cereals, act like sugar in the body. They are not specifically covered in the new AHA guidelines, but it all adds up.

The bottom line: we get too much sugar. Cutting back is a good thing. Choose whole grains, fruits and vegetables for healthy nutrient-loaded carbohydrates.

I loved a recent newspaper story about Michelle Obama and her message to women: “Do what makes you happy.” I often think about how important this is when I work with clients, and I love the way she said it:

“Throughout my life, I’ve learned to make choices that make me happy and make sense for me. Even my husband is happier when I’m happy. “

“So I have freed myself to put me on the priority list and say yes, I can make choices that will make me happy, and it will ripple and benefit my kids, my husband, and my physical health.”

“That’s hard for women to own. We’re not taught to do that.”

I think this is such an important point. I talk to women who think everyone else needs to come first. They give and give and give, until they are exhausted. Then they are not much fun to be around.

Look around at the people you know. Do you know women who do take time out for self-care? Who eat well, and get exercise and rest? When they say “yes”, you know they really mean it. They often have a balanced perspective and are good company.

It is hard to be resilient when you’re exhausted. Then, every bump can feel like a mountain. It is not because there is something wrong with you, only that you need time to recover.

If you don’t already make yourself a priority, try it. It doesn’t mean you have to stop caring about others. When you feel happy, you have more to share.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

Here is a recipe inspired by my weekly farm box (CSA) and a talk on mushrooms by Jill Nussinow, aka the Veggie Queen. It was surprisingly easy and really good.

Acorn Squash Stuffed with Shiitakes and Greens
Serves 2

1 acorn squash
1 small onion
1 pepper – optional (I used a Hungarian sweet pepper, but any would do)
½ pound shiitake mushrooms
Cider vinegar
Vegetable broth or white wine
Tamari or soy sauce
4 cups chopped greens (I used chard and kale)
¼ cup walnuts, chopped
2 tablespoons golden raisins
Would have been good if I’d thought of it: 2-3 garlic cloves, fresh ginger

Cut the squash in half, seed, brush with oil and cook upside down in 350 degree oven for 40 minutes or until it is soft when pierced with a knife. Alternatively, you could cook the squash in a pressure cooker.
Sauté the onion. Once the onion is soft, add the pepper and mushrooms. Sprinkle with cider vinegar, broth or wine and tamari for moisture and flavor. Add the greens, walnuts and raisins and heat just until the greens are soft but still retain their bright color. Sprinkle with a few more drops of cider vinegar for moistness. I often put the lid on the pan to let the greens steam.

At this point there is a choice. You can just scoop the hot filling into the hot squash and serve immediately, or bake it for 10 minutes. I baked it – but I think that step was unnecessary.

I added a little soy chorizo, but the flavor overpowered the mushrooms. If you want more protein, you could scramble in some plain tofu or increase the nuts. Bill thought he’d like it with ground lamb – so that would be another option.

The filling didn’t all fit into the squash, so I scooped as much into the squash as would fit. I surrounded the squash with the remaining filling. As I ate, I added the filling to my ‘squash bowl’ as room became available. It was a tasty combination.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!
http://www.theveggiequeen.com/

Canning at Tierra Vegetables

Tomatoes capture the essence of summer, and I have been enjoying foods loaded with fresh tomatoes for the last couple of months. Not wanting to let that go, this year I devoted three days to putting up tomatoes!

My first tomato day was spent roasting and drying tomatoes and an earlier blog gives the incredible roasted tomato spaghetti sauce I made.

The next day was spent in a canning class at Tierra Vegetables. We stewed and canned tomatoes. It was a great way to review the canning process, especially since it has been many years since I’ve canned anything. Photos from that day were taken by Andrea Swenson Dunlap.

The day was a lot of fun and I brought home quart jars of tomatoes. I’m looking forward to trying them, I use stewed tomatoes in soups and stews all winter.

I had the most fun on my third day, when I made tomato chutney, ketchup and chili sauce. It was a long and intense day, but I was thrilled with the results. The canning class was helpful – I felt comfortable with the canning process.

Scroll down to find the tomato chutney recipe. I used the ketchup and chili sauce recipes out of Joy of Cooking.

In the past I canned foods that sat on the shelves, so this time I decided in advance how to use the foods I made. I plan on putting both the chutney and chili sauce on beans and rice – I’m always looking for something to add more flavor. I think they will also be good on sweet potatoes or winter squash.

The ketchup will be good on veggie burgers (and grass-fed beef burgers), oven fries, and turkey loaf. I’ll bet it would even be good on a sardine sandwich.

If this works out well, I am imagining making more chutneys once I run out of the tomato version. You can make chutneys out of most fruits or even out of onions. Cranberry chutney may be next.

The food I didn’t get to this year is hot sauce and roasted chilis. Next year!  The other thing I’d do differently next year is to plan ahead and do it with friends. I really enjoyed the day, but it would be even more fun doing it in a small group.

Here is the Tomato Chutney recipe that I used, but I adjusted the recipe and did not test the pH, so I can’t vouch for the safety:  it may be better to just freeze or refrigerate it. There is another recipe posted on Epicurious that also looks good (a fun website if you’ve never been there) and could be canned.

Tomato Apple Chutney
12 cups (6#) chopped tomatoes (it calls for cored and peeled – I didn’t peel them)
4 cups tart apples, peeled, cored and chopped
2 cups onion, chopped
2 cups peppers, chopped (I used a variety, mostly red)
2 small hot peppers, chopped
3 cloves garlic, minced
2 cups raisins
1 cup yellow raisins
2 – 3 cups brown sugar
3 cups cider vinegar
1 TBSP ground ginger (I used fresh)
2 TBSP mustard seeds
1 tsp cinnamon
½ tsp cloves
1 tsp salt

Combine all ingredients and cook until thick, 2-3 hours. As the mixture thickens, stir frequently to prevent sticking. Refrigerate or freeze.

I canned this, but have not tested pH level so am not truly sure that it meets the safety guidelines.

Joy of cooking has a similar recipe, which it says can be refrigerated for up to one month. In their section on chutneys they state chutneys last several months in the refrigerator, which seems reasonable to me. 

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

Have you ever seen those colon cleansing ads that show long strands of goo that have come from the colon? Do we really need cleansing to get rid of that stuff?

I asked my gastroenterologist about the ads. He told me that he has done hundreds of emergency colonoscopies on patients who have not had the traditional medical cleansing preparation before the procedure – and still he has never seen anything like that shown in the ads.

A great article by Melinda Beck in the Wall Street Journal solves this mystery for me. In “Inner Beauty: A Healthy Colon” she shares knowledge from a variety of experts. Steven Home, a past president of the American Herbalist Guild says that the expelled goo is most likely the mucilaginous fiber from the purging product itself, combined with black bile from the liver.

So what we see in the advertisement is from the product, not from our colon.

The best way to keep the colon healthy is with a healthy diet and lifestyle: fiber from fruits, vegetables and whole grains, less fat and plenty of water and exercise.

I think the article is worth reading and gives a helpful overview of colon cleansing.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

I’m a grandparent, but I’ve never been a parent – so I’ve missed out on the pressure that kids can put on parents for buying special foods. Still, I can remember advocating as a child for my favorite high sugar cereals. I especially liked the boxes with prizes.

Things have escalated since then. Now the average American child sees more than 10,000 food ads each year – usually for foods that are high in sugar or fat. The ads promise fun and excitement, being cool, fitting in with friends.

An article in the journal Today’s Dietitian said that for every 10 nutritional related public service announcements, there are 560 ads for food. Young children don’t know about marketing; they don’t know not to believe what they see. Those foods are made to look great to them. They can think those foods are healthy!

In fact, one study in Australia showed that more than half the children surveyed believed that Ronald McDonald knew best what they should eat to be healthy.

I don’t know what the answer is, but I think it is important to be aware of the message your children get from TV. It could be one more reason to limit screen time. Don’t let them get their nutrition education from TV food commercials.

Some food companies are voluntarily limiting the amount of advertising to children, or setting nutrition guidelines for the foods they market. There is a Better Business Bureau Children’s Food and Beverage Advertising Initiative, which is working with industry to set limits.

It is good that these initiatives are going on, and good to support them when you get the chance. But I think ultimately it is important to be aware yourself and to teach your child to be wary of advertising messages.

If you don’t pay attention, it is easy to get hooked in without even knowing what is happening. Being aware helps you and your children make conscious choices. Making conscious choices is a big part of having healthy habits!

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

I came across an interesting article: “New way to calculate maximum weight limit”. Using the BMI (body mass index), it is a simple way to calculate the top weight for your height that is within the healthy weight range.

I have mixed feelings about this. I think it is a useful tool, and one I can see using – but I want to emphasize that habits are ultimately more important than weight.  More on this later.

The formula gives a baseline height and maximum weight for males and females, which you adjust for your height. The baseline is:
Males: 5 feet 9 inches – 175#
Females: 5 feet – 125#    
Men add or subtract 5# for every inch taller or shorter than 5’9”
Women add or subtract 4.5 # for every inch taller or shorter than 5’

Example: I’m 5’2” – so my maximum healthy weight is 134# (an additional 4.5# for each of the two inches I am over the baseline of 5 feet = total of 9 additional pounds added to the baseline of 125#).

Another example: a man who is 5’6” would have a maximum healthy weight of 160# (subtracting 5# for each of the three inches below 5’9”: 175-15=160).

What does it mean if you weight more than that? Using the BMI (or body mass index) as a standard, it means that you weight more than is considered healthy.

There are online calculators that will calculate your BMI, and give you the range of what is considered normal weight, overweight (BMI of 25+) or obese (BMI of 30+) – but they don’t translate easily into actual weights.

How helpful is this new formula? It depends. I think it is a good and easy tool to see where your weight fits into the healthy range. It can also be helpful for setting a realistic weight loss target.

If you are not going to be happy until you reach the weight you were in your early 20s – you could be setting yourself up for disappointment. Setting realistic weight goals can help you feel successful.

My hesitation is for those of you who have been on and off diets – don’t let this push you into yet another round of dieting. Going on and off diets that you can’t live with can be worse for your health than a few extra stable pounds.

Ultimately the most important thing is to develop a healthy way of eating that you can live with – making good nutrition part of a healthy lifestyle that includes exercise, rest and joy. My newsletter and other blog posts give suggestions.

Note: it seems obvious, but maybe should be said that if you can, it is ideal to weight less than the maximum healthy weight. People already at healthy weight might find the BMI more useful.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!