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Forget dieting: Embrace healthful cooking, eating and living in 2009

In 2009, dieting is out. Good nutrition is in. Even so, healthful food in appropriate amounts is hardly the magic bullet so many of us seek after a season of indulgence. But a convergence of powerful forces and research is fueling the discussion about healthy eating and quality food more than ever before.

Food for thought:

• Americans love a diet craze, but none has captured our willpower and money since the low-carb Atkins regimen petered out in 2005. Portion control was said to be the next big thing but wasn't. Nothing sexy or quick about eating less food and watching calories, despite the glut of 100-calorie snack packs.

• Recent research questions the value of vitamins and supplements, suggesting that we should rely on diet to ward off disease. Those findings in December pushed the concept of home cooking further into the limelight. The NPD Group, which has studied American eating and food buying habits for more than two decades, announced last fall that the number of Americans on a diet hit a new low in 2008.

• A new year always puts us on our best behavior, for a time at least, but a wicked economy adds a twist to our motivation. We like the idea of organic food and lots of fresh fruit and vegetables, but can we afford them?

Talk of food is everywhere. Parents want better school lunches. People want local produce. Consumer groups want more rigid food inspections and assurances that our food is safe. And nearly everyone is concerned about the copious quantities of high fructose corn syrup Americans consume.

Food has become complicated. All the talk of sustainable this and probiotic that, not to mention news of trans-fat battles, the raw food revolution and locavore movements, is enough to make anyone head for the drive-through. Super-size, please.

To sustain your resolution to eat more healthfully, shake some of the chatter from your head. You can't solve the world's food problems by yourself, but you can improve your own situation. Change will seem impossible if you let the enormousness of the conversation overwhelm you.

Here are tips to get the ball rolling, little by little:

Cook at home. The more you eat out, even if it's takeout, the less you can control what you eat. If you eat out five times a week, scale back to two. Take a cooking class; invest in minimal equipment. You don't need a lot to bake chicken, make a pot of soup or grill fish.

Don't drink your calories. Keep liquid calories to a minimum because they don't, in general, provide any nutrition. (Fruit smoothies are the exception, but they should be accounted for in your daily calorie intake.) That fancy coffee drink loaded with whipped cream and caffeine may pick you up, but it's likely a banana will do the same thing.

Eat vegetarian at least one night a week. Many nutrition experts believe that Americans eat too much meat and not nearly enough plant matter. All this animal protein, they say, elevates our risk for cancer and other diseases. One night a week serve a bean-based meal such as meatless chili, beans and rice or hummus with toasted pita and tabouli salad on the side.

Embrace color. So much of our diet is brown, beige and white, thanks to all the meat and simple carbs we eat. Eat food with vibrant hues at every meal. Think red (tomatoes, apples, strawberries and watermelon), yellow (bananas and squash), blue (berries of all sorts) and green (zucchini, peppers and leafy vegetables). These colorful foods are loaded with vitamins, minerals and antioxidants.

Go whole hog. No, not pork, but grains. Start small by experimenting with pasta and breads. Try different brands, and don't give up if the first one doesn't suit you. Read labels to make sure the words "whole grain" are listed No. 1 or 2. Fiber is a friend that makes you feel full longer.

Leave something on your plate. If your conscience won't let you leave food, take less. When you're eating out, get a doggie bag. Or split a meal. Or order an appetizer as your entree.

Keep a food journal. It seems like silly drudgery, but do it for a week and find out what you're really eating. You may not technically be overeating, but it might surprise you to know you're eating the same (lousy) foods repeatedly or that you really aren't eating many fruits and vegetables.

Shop the periphery of the store. It's not easy to avoid processed food, but shunning the store's central aisles is a start. You'll lower your sodium and sugar intake, and perhaps calories, if you eat food close to its source. For instance, chicken breast instead of chicken nuggets; tomatoes instead of tomato sauce; fish instead of fish sticks. In a tough economy, processed food is a temptation because it's cheaper. Resist as much as your wallet will allow.

Plan, plan, plan. Take the time to sketch out the week's meals, including lunches. Study grocery store sales before making your shopping list, and take advantage of two-for-one deals that make sense. It's easy to fall off your game plan when there isn't one. Less than 30 minutes on the weekend will make the week go smoother.

Watch your sugar intake. And by sugar, we mean carbohydrates. Start reading labels and you'll be amazed at how much corn you eat. Avoid foods with high fructose corn syrup as much as possible.

Temper your expectations. Whether you're an experienced or beginner cook, you will not be having gourmet meals every night. There's nothing wrong with veggie omelets, a big green salad topped with protein (eggs, tuna, beans, chicken) or grilled cheese sandwiches and soup for dinner. Focus on the food's quality, not the number of ingredients or fancy presentation.

This year, think about nutrition, and your diet just may follow.

Janet K. Keeler can be reached at jkeeler@sptimes.com or (727) 893-8586.

>>moderate

Fruity-Nutty Wild Rice and Turkey Salad

1 ¼ cups instant wild rice

1/8 teaspoon salt, plus more to taste

2 ½ cups diced, cooked roast turkey

2 navel oranges, peeled and separated into segments

1 unpeeled Granny Smith apple, cored and diced

1/3 cup dried cranberries

½ cup unsalted almonds, coarsely chopped (optional)

2 tablespoons mayonnaise

2/3 cup orange juice

Combine the rice, 1 ¼ cups water and salt in a heavy

2-quart Dutch oven. Bring to a boil over high heat. Cover and reduce the heat so that the water simmers. Cook for 5 minutes. Stir well. Turn off the heat and let sit for 5 minutes.

While the rice is cooking, combine the turkey, oranges, apple, cranberries and nuts in a serving bowl.

In a small bowl, blend the mayonnaise and orange juice.

When rice is done, drain off any unabsorbed liquid and add rice to salad mixture. Stir in the dressing and add salt to taste if needed.

Serves 3 to 4.

Variations: Use chicken or ham instead of turkey.

Add 3 tablespoons chopped fresh dill or 2 teaspoons chopped fresh tarragon or ¼ cup chopped fresh cilantro.

Substitute 2 chopped pears for apple.

Source: Whole Grains for Busy People by Lorna Sass (Potter, 2008)

>>easy

Italian Peasant Soup with Cabbage, Beans and Cheese

2 (15.5-ounce) cans cannellini beans, rinsed, divided

3 tablespoons extra-virgin olive oil, divided

1 medium onion, halved and sliced

4 cups shredded Savoy, Napa or green cabbage (1/2 medium head)

3 cloves garlic, minced, plus 1 clove garlic, halved

3 (14-ounce) cans reduced-sodium chicken broth or 5 1/4 cups vegetable broth

Freshly ground pepper to taste

8 (1/2-inch-thick) slices day-old whole-wheat bread

1 cup grated fontina cheese or 1/2 cup Parmesan cheese

Olive oil for drizzling

Mash 1 1/2 cups beans with a fork.

Heat 1 teaspoon oil over medium heat in a Dutch oven or soup pot. Add onion and cook, stirring often, until softened and lightly browned, 2 to 3 minutes. Add cabbage and minced garlic; cook, stirring often, until the cabbage has wilted, 2 to 3 minutes. Add broth, mashed beans and whole beans; bring to a simmer. Reduce heat to medium-low, partially cover and simmer until the cabbage is tender, 10 to 12 minutes. Season with pepper.

Shortly before the soup is ready, toast bread lightly and rub with the cut side of the garlic clove (lightly or heavily depending on taste). Divide toast among 8 soup plates. Ladle soup over the toast and sprinkle with cheese. Drizzle about 1 teaspoon oil over each serving. Serve immediately.

Makes 8 (1-cup) servings.

Nutritional information per serving: 303 calories; 12g fat (4g saturated; 38g carbohydrate; 14g protein; 12g fiber; 552mg sodium.

Source: EatingWell Diet by Dr. Jean Harvey-Berino (Countryman Press, 2008)

>>moderate

Chicken and Spiced Apples

2 red apples, cored, peeled and thinly sliced

1 tablespoon lemon juice

1/4 teaspoon ground cinnamon

3 teaspoons extra-virgin olive oil, divided

3 teaspoons unsalted butter, divided

3/4 teaspoon dried thyme

1/2 teaspoon crushed dried rosemary

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1 1/2 pounds boneless, skinless chicken breasts, trimmed

1 cup reduced-sodium chicken broth

1 teaspoon freshly grated lemon zest

Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.

Mix thyme, rosemary, salt and pepper; set aside. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.

Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner.

Add broth, lemon zest and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sauteed apples.

Serves 6.

Nutritional information per serving: 191 calories; 6g fat (2g saturated); 6g carbohydrates; 27g protein; 1g fiber; 351mg sodium.

Source: EatingWell magazine



>>moderate

Wintertime Tomato Soup

1 (28- or 35-ounce) can whole peeled tomatoes

1/4 cup extra-virgin olive oil

1 tablespoon fresh thyme leaves, optional

1 tablespoon minced garlic

1 medium carrot, finely diced

1 small onion, halved and thinly sliced

Salt and freshly ground black pepper

1 quart (4 cups) stock or water

1/4 cup chopped fresh parsley.

Heat oven to 375 degrees. Drain tomatoes and reserve liquid. Halve them and put in a roasting pan; sprinkle with 2 tablespoons oil and the thyme, if using. Roast, turning once or twice, until lightly browned, about 30 minutes. Use wooden spoon to scrape up browned bits from pan, adding a little liquid if necessary.

Put remaining olive oil in a deep skillet or medium saucepan over medium-high heat. When it's hot, add garlic and cook just until it begins to color, a minute or so. Add carrot and onion and cook, sprinkling with salt and pepper and stirring, for about 5 minutes. Stir in stock or water, along with contents of roasting pan and reserved tomato juice.

Turn heat to high and bring soup to a boil, then lower heat so it bubbles gently. Cover and cook until vegetables are very tender, 20 to 30 minutes. Garnish with parsley and serve.

Makes 4 servings.

Source: Mark Bittman, New York Times

Forget dieting: Embrace healthful cooking, eating and living in 2009 01/06/09 [Last modified: Wednesday, January 7, 2009 5:10pm]

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