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My Top 10 Sustainable Snacks for Summer Road Trips

Tuesday, June 29th, 2010

roadAh, the summer vacation road trip - an American staple. I know we’ve got several on the books - which got me thinking - with studies showing that a higher number of families this summer are ditching flights in favor of hitting the open road themselves to save money, here are some super convenient, tasty lean and green Sustainable Snacks that kids and parents alike will love-that will also have you SAVING Green when you hit the open road. My criteria? They had to be eco friendly, healthy, tasty and fun. My “car picks” must withstand searing hot car temps for a day or two. And couldn’t require fussy utensils or other tricky setup that seems impossibly difficult at 70 miles an hour.

For the Cooler

  1. Falafel balls dipped in organic Greek yogurt (you can also serve with whole wheat mini pita). These high protein treats are super healthy and fun-and likely available in your local market’s refrigerator section.falafel
  2. Cherry tomatoes. Summer’s perfect Ready to Eat Food-they are in season, come in a container already and pack a day’s worth of vitamin C). Go great with above falafel.
  3. Persian cucumbers at farmers markets - these small, finger sized cucumbers can be found at your local farmer’s market - no peeling, no pits, no mess! Just wash and pop into cooler-and pass to the back seat with no fuss. Also go great with above falafel.
  4. Edamame. Soybeans are the only “complete proteins” of the bean family-meaning you get all the essential amino acids-they come in convenient portable containers in the refrigerator section of most supermarkets-or you can buy them frozen and boil and toss with a bit of sea salt before you pack them. Less mess than hummus!
  5. watermelonWatermelon or cantaloupe cubes- These summer wonders are some of the most economical fruits to buy in summertime-and simply scoop them with a spoon (or melon baller) into a portable container-summer’s best seasonal picks that have a real high water content to help keep kids hydrated no messy pits to eat around (and drip in the car), and stand up to car travel better than berries. You can eat volume, refreshing, and rich in potassium, beta carotene, lycopene vitamin C.

For the Car

6. In Shell Pistachios: Did you know people eat about 1/2 as many nuts when they are in the shell than not? So this works for moms and dads looking to control portions, as well as kids who are bored. Take longer to open, keep them busy!

7. PB& J burritos. Use a whole wheat tortilla, and wrap ‘em in wax paper-no mess, kid friendly, wax paper is more eco friendly than plastic and can stand up to high heat better than many other high protein fillings. Almond butter works great too!

8. Air popped popcorn - will give you crunch! A recent study found that popcorn (which is a whole grain) pack 5 x more antioxidants than crackers or tortilla chips. Plus you can eat VOLUME-3 heaping cups counts as a serving of whole grain-and help you stay lean while you munch for boredom for miles. Bonus points? Popping it yourself helps you save green.

9. Kid’s Custom Trail Mix: my kids love building it themselves - they are more likely to eat it and even try new things: Line up a counter with little bowls of Dried Cherries or cranberries Sunflower seeds, almonds, pepitas or pumpkin seeds, even a few  dark choc chips. Healthy, tasty and customized.

10. Sigg water bottle - beat the heat, save money and sip sustainably by filling your reusable water bottle before you hit the road. It will help keep your water cool longer in the heat won’t give you that aluminum taste and protect you from BPA.

Got any other delicious snacks you crave on the road? I’d love to hear about them.

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7 Easy Ways Spice Up Your Diet this Summer

Thursday, June 17th, 2010

SpicesSummer’s here and despite my weekend forecast for SNOW (yes, you read that right), my herbs are popping. How about yours?

Basil, thyme, cilantro, rosemary… for thousands of years people have been using spices to add flavor and color to dishes. But here’s where old world flavor meets new science: spices are one of nature’s most concentrated source of phytochemicals, which means they make a powerful addition to your plate that goes way beyond just good taste. Talk about an easy way to improve your diet without changing too much about what you eat. Plus, seasoning your food with spices adds more plants to your diet (a lean and green win) and can also help you cut back on added fat, salt and even sugar in your day. What’s not to love?

Spices2

I love these Easy Eco Friendly ideas for using up outdated spices from Gaylin Walli, and here’s something fun and ecofriendly you might not know about your favorite spice: organic agriculture has been increasingly using well known spices like rosemary, mint and clove (in the form of their essential oils) as an environmentally friendly alternative against conventional pesticides against insects and pests.

Summer herb pots are fun for kids and an easy way to grow something yourself, but dried spices are also potent and healthy, can be economical, and are a great swap for winter if you have 8 months of snow like I do. While all spices (because they come from plants) have healthy compounds, here are some of the most powerful ones sure to make all that delicious summer produce from your farmers market or CSA taste even more delicious.


 1. Cinnamon

cinnamon

 Did you know 1 teaspoon of cinnamon contains as many antioxidants as a half cup of blueberries! To boot, cinnamon may help you regulate blood sugar and reduce your risk of diabetes.

Swirl into cold muesli, give a hefty shake in your morning java fix, or give summer lunchbox sandwiches an unexpected flavor boost by adding a sprinkle of Ground Cinnamon to peanut butter and jelly sandwiches.

2. Ginger

ginger

 Pungent and spicy, ginger has long been a remedy for morning and motion sickness, for upset stomach and heartburn, and contains potent anti-inflammatory compounds called gingerols.

For a fresh fruit pick-me-up, try a light sprinkling of Ground Ginger on summer peaches, cantaloupe, or honeydew melon. Or boost your brew by adding ½ tsp ground ginger to 1 quart of freshly made summer lemonade. Did you buy a fresh ginger root? Freeze the extra and just grate it directly from freezer to recipes.

3. Oregano

oregano

 Talk about a powerhouse: a scant ½ a teaspoon of oregano has as many antioxidants as 3 cups of spinach. Oregano also has strong antibacterial properties because of its volatile oils.

Roast those farmer market tomatoes with olive oil and oregano and enjoy hot or cold. For a twist on the typical grilled cheese, prepare your whole grain bread with mozzarella cheese, sliced tomato and ½ teaspoon Oregano Leaves.

4. Red Pepper

redpepper

 Getting fiery heat from a compound called capsaicin, cayenne has been widely studied for its anti-inflammatory properties, its ability to reduce the risk of ulcers, and its pain reducing effects for headaches and arthritis.

Sprinkle paprika or cayenne onto your favorite hummus and serve. Or mix up your own spiced salt by mixing 2 tablespoons kosher salt, 2 teaspoons Paprika, ½ teaspoon Ground Cumin and a pinch of Ground Red Pepper. Sprinkle over grilled or roasted fish, poultry or tofu.

5. Rosemary

rosemary

 Related to mint and lavender, its signature scent not only calms you but also might provide powerful anti-inflammatory compounds.

Farmer’s market potatoes and rosemary are a perfect summer pair. You can also toss 1/2 teaspoon crushed Rosemary Leaves and ½ tsp Garlic Salt to steamed summer green beans.

6. Thyme

thyme

 A super concentrated source of antioxidants, the volatile oils in thyme (such as thymol) also have strong antimicrobial properties.

Eggs and thyme are a perfect pairing. Wake up your taste buds with Herbed Scrambled Eggs. Snip 1 teaspoon of fresh chives and thyme leaves into 2 eggs (preferably organic) before scrambling.

7. Yellow Curry

curry

 Curcumin, a component of turmeric that gives yellow curry powder that gorgeous gold color, is a potent cancer fighter and helps boost mental clarity and fight depression,

Love this! Mix ½ teaspoon curry powder with 1 cup organic Greek nonfat yogurt, Use as a spread for turkey/veggie pita pockets. For summer movie night, lightly dust hot popcorn or snack mixes with Curry Powder for a new taste sensation.

Do you have a favorite recipe that spices things up? Or a tip for what you do with outdated spices? I would love to hear your ideas. In the meantime-I’d better bring my pots indoors I think.

Thanks to McCormick Spices for Health!

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My Top 4 Lessons from the 2010 Sustainable Seafood Institute

Wednesday, May 26th, 2010

I just wrapped 2 full days talking about the state of our oceans, and its connection with the state of our plate, thanks to the Monterey Bay Aquarium’s Sustainable Seafood Institute. As a nutritionist, a journalist, and most of all a MOM, it continues to be some of the most powerful days of my entire year. Here were my top key takeaways we can learn from:

  1. 1.  There’s a lot of lying in the seafood business. Uttered most often by Ingrid Bengis, the spunky Maine  fishmonger who famously used to arrive in NYC  toting crates of lobster by bus and taxi to some of NY’s top chefs, there was universal agreement among participants on this one. With 80% of seafood in the US being imported, panel after panel stressed that traceability is linked to sustainability. Of any food on your plate, seafood is most in murky waters.

What to do: Ask Questions. A lot of questions-is their supply chain transparent? Seek 3rd party certification (like MSC Certified) as the gold standard. Use your Seafood Watch Guides. Get as close to the source of your food as possible -the beauty of Ingrid was that she was utterly committed to being the sole link between her fisherman, all of whom she knows by name and knows their families-and the chefs. If that means you eat seafood a bit less often, so be it.

2. As customers, we really do drive business. While it’s easy to feel jaded by “the system” in light of all the turmoil in politics, Earthbound Farms founder Myra Goodman stressed that the consumer revolution in food choices has absolutely been the driving factor in their success (did you know organics now make up 10% of the produce market? A big gain). CE-YO of Stonyfield Yogurt, Gary Hirschberg, agreed, noting that their success is based on uber loyal customers, not because of a big marketing budget (Stonyfield spends about 0.5% compared to 9-12% for competitors).

What to do: Your dollars are about more than what’s for dinner, it’s about the kind of world you want to live in and the kind of world you want to leave to your kids. While it may not feel like it, you really really are making a difference by buying companies whose products support the kind of world you want to inhabit, and the level of health you want to achieve. Buy organic, buy local, support companies whose mission you believe in. It’s an immediate, powerful tool to change the marketplace.

The Earthbound Farms Herb Garden

3. Organics really are superior. While there is still no organic fish certification, the science supporting health advantages of choosing an organic diet had two big wins this month. In early May, the President’s Cancer Panel issued a report where the top tips to cut your risk of cancer included Eat Organic, Drink Filtered Water, and Avoid Plastic Food Contatiners that contain BPA (note that some of these guys were Bush appointees). Then, last week a report came out in which scientists found that exposure to pesticides on fruits and veggies may double the risk of a child’s getting ADHD.

To wit, there was strong anecdotal evidence at the conference as well. Hirschberg, said that they have found organic cows live 2-3X as long as conventional cows on their farms (as a mom that’s a strong case for animal welfare that’s hard to ignore). And Goodman noted that they are actually witnessing a significant increase in productivity of their land each year, land that has now been farmed organically 20+ years, which means that every year the “cost savings” of conventional inputs become less and less relative to conventional.

What to do: Absolutely buy only organic dairy, meat, pork, poultry and produce. Be sure to get the Environmental Working Group’s list of the Dirty Dozen listing the most contaminated produce-and their Clean 15, showing you conventional produce with the lowest residues. Even a tight food budget can make room for these things if you reallocate dollars away from things like bottled beverages, junk food, and pricey meat cuts and eat lower on the food chain more often.

4. To have a chance of saving the oceans for our kids, Americans need to embrace the Supergreens. Do you have this list? It’s the deepest shade of green you can go to eat for health- Sustainability begins with us, the choices we (and hence the restaurants and markets) make. If you go to any reef or fishery in the oceans anywhere across the globe, it’s very easy to see the true impact of our lifestyle on the oceans. One place it’s very difficult to see the current crisis, however, is your local lavishly appointed fish market.

What to do: Try serving Caesar salad crostini topped with marinated sardines, a mackerel melt (instead of tuna), or canned wild Alaskan salmon cakes-I’m off to try recipes and will be back shortly with my results! Chef up these tasty recipes showcasing sustainable eats from award winning chefs.

Paul Hawken, eloquent visionary and author of Taste for the Future reminded all of us media that we need to reawaken to the sensuous pleasure that comes from eating delicious, whole foods. Let’s embrace the natural variability in nature, and teach your kids to do the same-this will have a powerful ripple effect across the supply chain that brings that magnificent tuna halfway across the world to your dinner table. When food seduces you with taste and flavor, it awakens what it is to be human and alive.


Thank you to Earthbound Farms for the amazing organic lunch we enjoyed at their test farm!

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Disney’s Annual California Food and Wine Festival

Friday, May 7th, 2010

I just wrapped two fun filled days cooking up family- friendly eats (that are healthy to boot) as part the Disney’s Annual California Food and Wine Festival. Thanks so much to the Celebrity Chefs Tour for having me - what a great crowd! Over 125 people each night gobbled my Zucchini Fritters with mango yogurt (I’ve found that adding the term “fritter” to anything perks up even the pickiest eater’s ears) and my Superfresh Veggie Tacos with Cilantro Lime Creme (the secret to healthy creaminess? Nonfat Greek yogurt).

I was so thrilled to see kids and adults alike scraping their plates clean. My message was simple: “Good food” means good for you, good for the family, good for the planet. Here are the recipes I cheffed up-my kids love them, my test groups of moms loved them, and I hope you will too. For more of my ecofriendly eating tips check out my list at www.earthgrains.com (full disclosure, they are a client of mine), and be sure to check out all the fantastic recipes and videos of the Celebrity Chefs Tour at www.celebritychefstour.com. And let me know what your family thinks of these recipes!

Big thanks to Disney Chef de Cuisine Jeremiah for all his help with the prep. Here we are in the prep tent just before show-time with my zucchini fritter with mango yogurt on top of a tomato and arugula salad (that’s a microphone on my ear!).

Recipe #1 Zucchini Fritters with Mango Yogurt

3 ½ cups grated zucchini (about 3 medium zucchini)

3 scallions, finely chopped (about 1/3 cup)

2 organic large eggs, lightly beaten

¼ cup unbleached all-purpose flour

½ cup freshly grated Parmesan cheese

1 Tablespoon chopped fresh basil

1 teaspoon fresh thyme leaves

¼ teaspoon kosher salt

freshly cracked pepper

2 Tablespoons canola oil

Mango Yogurt:

¼ cup mango Chutney (I use Sharwood’s Major Grey Mango Chutney)

¼ cup nonfat plain Greek yogurt ( I use OIKOS)

  1. First prepare the mango yogurt; in a small bowl, combine both ingredients until mixed and set aside.
  2. To make the fritters, squeeze the zucchini in a clean dishtowel to remove the excess water from the zucchini. Then pour zucchini from the dishtowel into a large mixing bowl.
  3. Add the scallions, eggs, flour, cheese, basil, thyme, salt and pepper. Mix until combined.
  4. In a large frying pan pour 1-2 tablespoons of canola oil-just enough to coat the bottom of the pan. Heat oil over medium high heat, and when hot add 2 tablespoons of the mixture for each fritter and cook no more than 4 fritters at a time. Cook until bottom is cooked and edges appear golden, about 3-4 minutes, and then flip and cook until cooked through, about 3 more minutes. Drain on paper towels.
  5. Serve fritters warm topped with 1 teaspoon of the mango yogurt.

Yield: about 14 fritters

Recipe #2: Superfresh Veggie Tacos With Cilantro Lime Crème

1 Tablespoon canola oil

1/2 cup grated onion (about ½ large onion)

1 clove garlic, minced

½ cup crumbled extra firm tofu

½ cup black beans

½ cup fresh corn kernels (frozen is ok)

1 teaspoon chili powder

¼  teaspoon paprika

½  teaspoon ground cumin

1/4 teaspoon kosher salt

2/3 cup finely chopped or shredded spring lettuce

3 scallions, finely chopped

½ avocado, thinly sliced

¼  cup chopped cilantro

½  cup cherry tomatoes, thinly sliced

4- 6” all natural flour tortillas (preferably whole wheat)

Cilantro Lime Crème

1 jalapeño pepper, roasted, peeled, seeded and chopped

¼ cup all natural canola mayonnaise

¼ cup nonfat plain Greek yogurt

1 Tablespoon fresh lime juice

½ cup cilantro leaves

1 medium garlic clove, chopped

¼ teaspoon kosher salt

To Make the Cilantro Lime Crème:
1. Place all ingredients in a blender and puree until smooth and bright green. Taste and adjust seasonings. Chill until ready to use.

To Make the Tacos:

1. In a large sauté pan heat the oil over a medium heat. Add the oil, garlic and onion and sauté until onion is softened, about 6 minutes. Add the tofu, beans, corn, chili powder, paprika, cayenne, cumin and salt to the skillet and mix well. Cook for 4-5 more minutes until corn is cooked through. Remove from heat.

2. Microwave the tortillas, covered in a lightly damp cloth, for 20 seconds or until heated through. Spoon the ½ cup tofu mixture into heated soft tacos. Top each taco with a small amount of lettuce, scallions, avocado, cilantro, tomato, and a dab of Cilantro Lime Crème. Roll up and serve immediately.

Yield: 4 tacos

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Boomers Guide to Green Cuisine: 5 Fast Fixes to Slim Your Carbon Footprint and Your Waistline

Monday, April 19th, 2010

My mom’s a boomer, so when she asked for a few tips for Earth Month to share with her friends at book club, it got me thinking. This audience has tremendous economic clout and can truly help fight global warming through their forks. Today’s boomers are activity seeking out information to help them get the most out of their golden years all while trying to navigate the flurry of new technology. So, this guide is for you, mom, and all the other boomers out there looking for easy ways to start treading a little lighter this Earth Month.

1) What: Put FISHPHONE on Speed dial: 30644

Whenever I share this tip with the groups that I speak with across the country they all say how much they LOVE this trick. Simply type FISH (in all caps) to 30644, followed by the type of fish you are considering and within 10 seconds you’ll receive a return text telling you if that catch is sustainable or not, as well as any health advisories related to your choice.

Why for Boomers: Boomers should be eating fish-based meals about twice a week to reduce their risk of heart disease and to bone up on those super healthy omega-3 fats. Bonus? No need to try and remember one more thing, let FISHPHONE keep up on the latest news for you.

2) What: Build a Bento Box

Based on a Japanese-style meal presentation, this fun box-based meal system not only promotes food waste reduction, but is a dietitian’s dream because people don’t realize that it’s essentially portion control. This is an easy way to keep food separate, but still be stylish. Plus many brands today now boast materials that are eco-friendly. I love Laptop Lunchboxes because they’re easy and fun.

Why for Boomers: Bento Boxes are a green multi-tasker. The portion sizes help keep your waistline in check, especially when you’re trying to portion control that special someone of yours. Pack some humus, tabouleh, olives, and pita bread into the separate boxes and they’ll stay fresh until you’re ready to whip them out and impress your mah-john group or tote to your next board meeting. Try packing last night’s extra brown rice with some cubed tofu or chickpeas drizzled with your favorite Indian curry sauce, a bit of mango chutney and a whole grain pita for another delicious combo that’s lean and green.

Bento Boxes are also a stylish solution to curbing restaurant waste because they are the perfect restaurant-to-go containers. Simply stash one in your car and pop it into your purse or bag on your way to your favorite eatery. Plus, bentos are an eco-chic way to pack picnics for the grandkids.

Perfect portions, perfect reusable container for the planet, a perfect win-win!

3) Buy Better Bread

Choose 100% whole grain bread that’s 100% all natural. This ensures that a daily staple in your diet is better for you and better for the planet.

Why for Boomers:
Type 2 diabetes and heart disease are two of the leading health risks for boomers. However, research has shown that consumption of whole grains significantly reduces the risk of both, while also helping to keep you slim. Now whole grains are easier than ever to find at the supermarket.

I am a big fan of EarthGrains bread because it’s 100% whole grain and has no artificial colors, flavors, or preservatives, which I love. Now, 20% of the grain inside each loaf is Eco-Grain™, a wheat grown using “precision agriculture” that helps reduce the amount of fertilizer and fuel associated with production. With six varieties to choose from, each flavor tastes great and is something that the whole crew (kids and grandkids) will eat without a problem.

4) What: Load Up On Legumes

Looking for a path to weight loss or cure for a health hangover? Legumes are one of the closest “silver bullet” foods there is in terms of transforming your health. (That, plus fruits and veggies, but you already knew that). I recommend people aim to include about one cup a day to their diets.

Why for Boomers:
Beans are a good choice for protein that’s both eco-friendly and economical. They are a good source of folate, a key nutrient that helps keep your cardiovascular system healthy by keeping homocysteine levels in check. If you are looking to increase your fiber and protein intake, beans are great option.

Beans can also be a great passport to explore all sorts of other cuisines. Consider lentils for Indian-inspired cooking, black beans for South American-inspired cuisine, black eyed peas and greens for some southern-style dishes, hummus or chick pea dishes from the Middle East, or cannelinni beans for Italian and French cooking.

Use rinsed, canned beans as a fast and simple start to lean and green recipes, such as my one Minute Artichoke and White Bean Hummus recipe.

5) What: DIY Seltzer

Cutting bottled water from your diet is one of the fastest, easiest, and most powerful ways to trim your carbon footprint while saving you some “green” too. Consider that last year alone Americans poured nearly $11 billion into buying 8 billion gallons of bottled water and then tossed over 22 billion empty plastic bottles in the trash.

DIY Seltzer is a fantastic kitchen gadget for Earth Month because you can still enjoy drinks that inspire you and are tasty too.

Why for Boomers: As you age, your caloric needs are decreasing, so don’t waste them on empty calories. In addition, research has shown that liquid calories don’t register with our brain and appetite in the same way that food calories do, making it unlikely that you will compensate by eating less later on because of a high calorie liquid splurge.

DIY seltzer is economical, green, and gives you tons of options, so everyone in the family can flavor their water as they like and can be found at your area home goods-type store.

Some of my fave preparations include:

  • Float sliced fresh strawberries from the farmers market and a sprig of basil
  • Fill an ice cube tray with water and then add whole frozen berries. If you can afford the calories, a splash of 100% fruit juice like concord grape, blueberry or pomegranate will provide antioxidants while adding gorgeous color, too.
  • Stir in fresh grated ginger, a mint sprig, and a squeeze of fresh tangerine, lemon or orange for zinc, vitamin C and digestive health.
  • Sip like a spa: float cucumbers and lime wedges for a cleansing, refreshing change.

So what changes are you going to make to inspire a new green routine in your kitchen? I’d love to hear from you.

Kate Geagan is a paid spokesperson for EarthGrains brand. All health, nutrition, and environmental statements, as well as recipes, were developed by, and are the opinion of Kate Geagan.

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5 Fresh Sandwiches to Shed Pounds for Spring

Monday, March 29th, 2010

Spring is here! Well, almost. But with shorts and swimsuits looming in your not too distant future, it’s time to dust off your News Year’s plans to eat better and chef up these delicious sandwiches to help you get there.

I find that lunch can be the hardest meal of the day to get inspired over.  It’s easy to fall into the same old ruts, or even worse, reach for take-out or visit the office vending machine and call it a meal.

Here are some of my spring faves that you can dig into guilt-free, knowing you’re doing your body good, while keeping your planet’s future in mind. Packed with healthy ingredients, protein, fiber for staying power (a key for weight loss), and an array of veggies to boost your nutrition quotient, each recipe is sublime and will keep you on your path to lean and green cuisine.

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Best-Ever Eggless Egg Salad

In my recent EarthGrains Facebook fan page post (full disclosure, I am a paid spokesperson for them), I shared several other delicious recipes, one of which was for an egg salad recipe. But here’s another option, especially if you are limiting your weekly egg count. .

Make this super-tasty eco-conscious sandwich filler in no time.  This recipe is perfect for packing grab-and-go lunches or for lounging around at home. The nutritional yeast adds flavor, but also provides a rich source of protein and vitamin B12, so it’s best not to omit. EarthGrains bread is 100% whole grain and has no artificial colors, flavors or preservatives-which I love- plus 20% of the grain is Eco-Grain™ - a wheat grown using innovative farming techniques that help reduce the amount of pesticides, energy and carbon emissions associated with production.

1/4 cup Canola mayo or vegan mayo
1 tsp Granulated garlic
1 tsp Fresh chopped parsley
1 Tbsp Nutritional yeast
1 tsp Turmeric
1/4 cup Diced celery
1/2 tsp Dried dill (can use 1 tsp fresh if in season)
1/4 cup Broccoli sprouts, rinsed well.
1 Block extra firm tofu, drained, and chopped
Salt and fresh cracked pepper to taste
Avocado slices
Spring lettuce greens

2 slices of 100% Whole Grain EarthGrains bread made with Eco-Grain wheat

  1. In a medium bowl, mix together the mayo through the dill until well combined. Add tofu and gently fold into mixture. Taste and season with salt and pepper.
  2. Scoop 1 cup eggless egg salad on EarthGrains bread made with Eco-Grain wheat and top with veggies.

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Sustainable Tuna & Artichoke Sandwich

Tuna is one of the most careful choices you have to make at the supermarket, as there are concerns about sustainable fisheries management and mercury contamination (to get the latest, download the latest copy of your region’s Sustainable Seafood Guide). So what’s the best choice for your tasty tuna sandwich? Look for albacore or skipjack tuna that is, “Marine Stewardship Certified” for a winning lean and green overlap. This certification confirms the tuna is caught in a sustainable fashion (using the troll or pole and line method).
Artichokes make this filling feel extra creamy, and really kick this sandwich up a notch in taste. This sandwich powers you up with protein, slimming whole grains and heart healthy fats.  What’s not to love?

1 6 oz. can Marine Stewardship Certified Albacore or skipjack tuna, broken into chunks
1/4 cup Chopped, pitted kalamata olives
4 artichoke hearts in water, drained and chopped
1/2 tsp Lemon zest
1 Tbsp Chopped parsley
1 tsp Capers, drained
1 (12-ounce) Jar marinated artichokes, drained and coarsely chopped
2 Tbsp Canola mayo
1 tsp Fresh lemon juice
Salt and pepper to taste
2 slices 100% Whole Grain EarthGrains bread made with Eco-Grain wheat

  1. In a medium bowl combine tuna through artichoke hearts. Fold in the mayo and the lemon juice. Add a bit more mayo or olive oil if needed. Taste and adjust seasoning with salt and pepper.
  2. Scoop out tuna/artichoke mixture on Earthgrains bread made with Eco-Grain wheat

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Sunshine Pita Pocket

There are loads of veggie burgers in the freezer aisle these days, so beware of the “health halo” that some not-so-healthy ones carry. Many now have super long lists that you need a magnifying glass to decipher- look for products made with 5 ingredients or less.

I am a big fan of Sunshine burgers, which I discovered at the ADA Expo last year. Aside from being vegan and organic (both great for the planet), they have a super clean ingredient list, and are also soy, dairy, wheat and gluten-free. A pretty tall order for a burger-and you will be amazed at how delish they are! And it’s a perfect final destination for any leftover caramelized onion you may have.

1 tsp Canola mayo or Dijon mustard
2 strips Roasted red pepper
1/4 cup Chopped cucumber
Caramelized onions
100% Whole Grain Pita Pocket
1 Organic Sunshine Veggie Burger

  1. Warm veggie burger according to package directions. Spread mayo or mustard on pita, tuck in the burger and remaining ingredients.

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Thai Chicken Wrap with Peanut Sauce and Asian Slaw

This fresh take on what can seem ho-hum leftovers, is filled with protein to help satisfy you all afternoon. The zingy combo of veggies, cilantro, and lime is a refreshing change for spring.

1/3 cup Last night’s extra grilled chicken, chopped (preferably organic)
1/4 cup Shredded cabbage (red or green or even both)
1/4 cup Grated carrot
1/4 cup Diced red pepper
1 Diced green onion
Tasty toppers: Fresh chopped cilantro and a squirt of lime
100% Whole grain tortilla/wrap
2 tsp Your favorite all-natural peanut sauce or Asian-inspired salad dressing*

*Make one yourself by whisking together 1/4 c. rice vinegar, 3 Tbsp all natural peanut butter, 2 Tbsp brown sugar, 1 Tbsp soy sauce, 1 tsp fresh lime juice and 1/4 tsp chili garlic paste, or to taste.

  1. Combine chicken through green onion in a small bowl. Top wrap with mixture and roll up.

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Grilled Sweet Potato Burger

My intern, Lindsey Toth, turned me on to this fantastic tower of goodness. It has grilled sweet potato rounds, caramelized onions, bean sprouts, and cilantro hummus (or any type of hummus you like). It is to die for!  If you make the sweet potato ahead of time and then just briefly warm on the stove before assembling, this hot and hearty sandwich is super quick. Feel free to add your own favorite veggie fixings too.

1 sweet potato, sliced about half-inch thick rounds
Olive oil for grilling
1/4 cup Caramelized onions
2 Tbsp Cilantro hummus (or your favorite store bought kind)
Handful sunflower sprouts
100% whole grain bun, toasted

  1. Heat grill over medium. Brush sweet potato slices with olive oil and grill over medium high heat until cooked through, about 5-8 minutes per side.
  2. Spread each side of toasted bun with 1 Tbsp hummus. Layer on sprouts, onions, and grilled sweet potato.

Got other faves to help you shed pounds for spring? I’d love to hear about them.

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Reboot Your Kids’ Eating Habits for 2010

Monday, January 11th, 2010

For all you moms out there, grandparents with tots in your lives, or anyone who’s interested in feeding our kids in a better way, there’s a fantastic website you really must bookmark, SuperKids Nutrition.

I love it. It’s run by a dietitian who’s a mom, is loaded with real life advice and tips, and if you do one thing in 2010 to reboot your kids’ eating habits, it is to start incorporating some of this stuff into your routine and your shopping cart.

I recently did an interview with SuperKids Nutrition, about simple, everyday changes families can do to pack more planet friendly eating. Below is a variation of that interview, with a few blog-friendly edits. I hope these tips help you and your family move towards leaner, cleaner, greener eating, one snack at a time in the New Year!

How can busy moms look beyond packaged foods to allow them to still have quick snacks on hand and be able to put quick meals together?

Focus on one-ingredient foods as the mainstay of meals and snacks. It is still fast and easy, but more nourishing in every sense. And it helps point you toward greener choices, too – what’s not to love?

So, let’s review the “one-ingredient” food list.

One ingredient foods may include oatmeal, canned beans, chicken, almonds/nuts, fresh or dried fruit, or frozen single vegetables (such as “frozen peas”, no added sauces), bulk couscous, a bag of rice, a box of pasta, tofu, canned pumpkin, or even eggs. This simple philosophy immediately starts clearing the clutter from your food choices.

Do you have some ideas or tricks to get through the grocery store with less packaged food in your cart?Abby chopping cucumbers

Registered dietitians always say, “shop the perimeter” but I think that’s not so true anymore; marketers are catching on. Plus, there are some great things in those inner aisles: whole grains, brown rice, heart-healthy oils, to name a few. So I would say to be sure that you have about two-thirds fresh items in your cart (fruits, vegetables, poultry, dairy, tofu/soy, fresh-frozen fish) with about one-third packaged food items. This will allow you to have more real food and less packaged foods.

So, folks can limit packaged food but can still use some in a pinch?

Yes. “Packaged foods” is a super-broad category and you can find some great options to help you in a pinch. In general, my advice is to ignore the front label packaging (that’s where all the hype is that the manufacturer wants you to see), and read the ingredient list. It should read like something from your kitchen, not a food lab. In general, choose packaged foods that have 5 ingredients or less, all of which should easily look like things you’d find in your home.

How can moms or dads help children understand the importance of “real food?”

Connecting our kids to food is so important. For instance, I was recently talking at a mom’s event where a mom told me her child that would not eat a whole apple “because it turns brown”. The child was used to only eating apple slices from a snack bag! Educating our children about nature and its variability is an important part of showing them the true experience of real food.

In your book, you talk about the idea of reducing our “carbon footprint.” It’s great to know we can make a large impact very easily.

Convenience not only costs more, but also adds carbon to the atmosphere. Cutting back on disposable items alone can have a huge impact, as can simply including more one-ingredient foods in your pantry. Aim for progress — not perfection — and focus on one change at a time. For example, you can try reducing your reliance on individually packaged snacks or choose to cut up your own fresh vegetables to start you on your way to eating greener. Maybe you feel that individual drinks are a must for the cooler when you go on a picnic or a hike. Save this convenience for those times and use pitchers of water, juice or beverages at home; it’s a great way to save money too!

So what types of “one-ingredient” snacks can we offer?

Seeds, nuts, fruit (fresh or dried), edamame (i.e., cooked baby soybeans), fresh snap peas, fresh berries, and cherry/grape tomatoes are some options. You can also combine some of these to make a snack (think trail mix).

How can parents get their kids involved?

They can offer age-appropriate responsibilities for snacks. Consider using large, airtight jars with scoops for dry goods. Provide a “snack drawer” or have some chopped veggies ready to eat, bagged in the fridge. Right now my 3 year old loves it when I give him a bowl of pistachios, still in their shell, to open and eat while I make dinner (disclosure, Paramount Farms Pistachios is a client of mine). They love to participate!

Any tools we can use with our kids?

My favorite tool around “Edible Education” comes from Field to Plate. It is a great worksheet series you can do with your child to help map their palate and develop a real roadmap, based on taste and flavor, towards step by step healthier eating habits.

Got other ideas to reboot kids’ eating habits in 2010? I’d love to hear them!

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Health Foods that Are Hummers

Tuesday, December 1st, 2009

Healthy? For you yes, for the Planet? No.

I often say that the American Diet is the SUV of eating styles: excessive, wasteful, and unhealthy – both for you, and for the environment, and that what makes for leaner, healthier eating also tends to be a much more eco-friendly approach (think hybrid cars).

But while most of the path towards “lean and green cuisine” is easy, (i.e., pack your diet with plant foods) there are a handful of healthy foods out there that are Hummers when it comes to energy use, which might surprise even the most die-hard health nuts or eco-warriors. I’ve listed a few of the biggest offenders below, while also suggesting some “Cooler Swaps” - you’ll still reap the health benefits, but cruise towards a leaner you with an impact closer to that of a hybrid, than a gas-guzzling Hummer. How fantastic is that?

  1. Fresh Flown Fish/Sushi. If you’re savoring sushi tonight, chances are your dinner logged more frequent-flier miles than you have lately. While fish scores high marks for health, fresh flown sushi is one of the most energy intense foods to bring to your plate- - how else could it arrive from a boat halfway around the world in record time? Consider that air travel is eleven times more energy intense than traveling by truck, and that large carnivorous fish, which are the darling of sushi (think tuna), are some of the most energy-intense fish to catch because of how far out at sea they live.

Make A Cooler Swap With: Wild Alaskan salmon fillets, frozen at sea.

  1. Acai juice and other exotic super juices. Touting super antioxidant levels, and claims about curing cancer, boosting sex drive, or turning back the clock abound. These sound like some of the healthiest drinks, and worth the heftier price, right? Wrong. Most of these claims are flimsy at best, flat out lying at worst. Exotic Superfruit juices don’t give you any more help in soothing that American stress, and come with a higher carbon footprint, coming from far flung locales, often places rich in vanishing rainforest (those vital carbon sinks we all depend on).

Make A Cooler Swap With: American beauties, such as concord grape juice and 100% cranberry juice.

There is real science about the health benefits these juices can bring to your arteries and urinary tract, respectively*. They are also cheaper and closer to home, which limits fossil-fuel intense “drink miles” (liquids are one of the heaviest items to ship).

*Another way to be healthy and green in the juice department? Choose 100% frozen juice concentrate as the Gold Standard for nutrition, cost, and significant carbon savings (you’re not shipping all that water around). Be sure that the juice you choose is from the USA, and not Brazil or any other country where rainforest is being cleared for cheap, American food and beverage products.

  1. Multigrain breakfast cereals. Breakfast cereals can certainly be healthy; they have been shown to promote better body weights, and are chock full of fiber. But they are also one of the more carbon heavy items in your cart due to all of their processing and packaging (they often come double wrapped in both cardboard and plastic).

Make A Cooler Swap With: Oatmeal.

Buy in bulk for a greener superfood choice that costs pennies a bowl, packs in the fiber, mops up cholesterol, offers good blood-sugar control, and fullness all morning long. How can you beat that? Tired of oatmeal? Try hot quinoa, milllet or brown rice for a tasty change that’s still eco-friendly.

  1. Salad. That’s right. While super healthy, here’s the spoiler alert: a recent British study found that salad was the #1 food tossed at home before it was eaten. Why? Because it had spoiled! That’s a double-whammy environment impact: 1) food that heads to landfills emits methane, which is 23 times as warming as carbon dioxide, and 2) The energy to transport salad outstrips the energy in the food itself; it takes about 60 fossil fuel calories to bring ONE salad calorie from California to dinner plates in New York!

Make A Cooler Swap With: Celeriac or fennel salads or root vegetables.

These guys have much longer shelf lives, are in season during the colder months, and pack plenty of eco-friendly vitamins, minerals, fiber, and antioxidants. Want to know what’s in season near you? Check out http://www.fieldtoplate.com/guide.php and click on your state.

  1. 100 Calorie Snack Packs.
    Talk about a dietary hot zone! Another mantra to remember: convenience creates carbon. All of that added packaging uses lots more petroleum resources (packaging is petroleum based), creating a bigger carbon footprint - all for that two minute eating experience. That two minute snack of highly processed food is also likely to leave you feeling less satisfied than one of my Cooler Swaps below.

Make A Cooler Swap With: Bulk walnuts or pepitas, or frozen edamame.

I am a big fan of one-ingredient snack foods. That way, you are guaranteed to get all the nutrition Mother Nature’s perfect package had to offer, with minimal processing, refining, or otherwise added carbon load; the perfect example of trading health for nutrition. Buying in bulk for your snacks not only pares down the packaging (greener choice), but it’s cheaper too - another fabulous win-win!

So the next time you are navigating the grocery store keep these swaps in mind; you’ll still help your waistline, but in a more eco-friendly package. And here’s a cool tool: If you want to see the carbon cost of your last meal, check out http://www.eatlowcarbon.org/.

What are some other healthy foods that are Hummers when it comes to energy use? I’d love to hear from you

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Plant a Garden for a Planet Approved Diet

Friday, March 13th, 2009

GardenWhile my snow covered backyard in Utah is no indication, much of the country is gearing up for spring. My question to you is: what will you grow this year?  If you want to move to more eco-friendly eating, pick at least one thing and go for it! Whether a tiny window box, a pot of herbs and lettuce on a city terrace, or a full blown garden in your backyard, the greenest food of all is that which you grow yourself.

Aside from your “crop” being some of the tastiest and nutrient packed foods you’ll likely eat this year, there’s a slew of other benefits: the added calories you burn in gardening, the strong roots of healthy eating you’re helping to nourish in your kids, and all of the resources (and carbon emissions) saved by growing actual food rather than grass, shrubs or flowers. This is not to mention money saved in your food budget, and the money saved on your shrink (exercise fights stress and boosts mood).

So take action. Start small, or go big. Visit www. backyardgardener.com for a jumpstart no matter where you live. You’ll be sowing good seeds in every sense.

As for me, as soon as the snow melts I will be planting a bunch of yummy lettuces in my pots this year rather than flowers. What will you be planting?

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Is Your Lunch Causing Global Warming?

Wednesday, March 4th, 2009

Lunch BagDepends on what you had. The Bon Appetit Management Company has a super cool tool online calculator specifically geared to food (there are lots of online calculators to calculate your home, your car, or your air travel, but to my frustration they usually omit food)…but here’s all you need to check out how cool your cuisine is-or isn’t, when it comes to the planet.

Log onto www.eatlowcarbon.org, drag and drop your meal onto the pan, and watch the thermometer rise depending on your choice. Cheeseburger? That’s 4 lbs of carbon (measured in carbon equivalents), or about 1/5 of a gallon of gas. Switch to a grilled chicken sandwich and cut it by more than half-down to 1.5 pounds. If you choose a grilled veggie and hummus sandwich instead and thin your footprint even further (down to 0.6 pounds). Oh, and  by moving your lunch down the “carbon thermostat”, you just also made a healthier choice that can help you move your belt in a notch, too.

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