Food and Health

It has been a sleepless several nights for me, mainly because of troubling events. But it made me start thinking about food, and how it's intimately connected to our patterns of sleep. If you can't sleep, and life is calm and happy, maybe it's something you ate - or didn't. The foods we eat can dramatically affect how much, and how well, we snooze. Some calm and relax, some wake up the nervous system, and some just downright wire you for the night.

What you should eat for deeper sleep depends partly on your patterns. If you toss and turn before drifting off but then doze soundly for the rest of the night, you might benefit from adding slow-burning carbs (beans, sweet potatoes, berries) to your evening meal to prompt the production of serotonin, a brain chemical that promotes calm.

If you zonk out quickly but wake up a few hours later, you might be suffering from blood sugar fluctuations. I've tried a high-protein snack before bed - a handful of walnuts, a spoonful of almond butter, a small cube of cheese - and these tend to keep blood sugar levels steady throughout the night.

Focus on foods with soothing nutrients, like magnesium, which helps relax muscles and calms the body and B vitamins, key in the production of serotonin and other brain chemicals key to sleep. Trytophan, an amino acid that's needed to make sleep-inducing serotonin, is especially effective when it's paired with complex, slow-burning carbs.

And banish foods that stimulate the body and disrupt sleep.

Caffeine's the worst, and its effect can last up to 10 hours, so steer clear of coffee, tea, sodas, chocolate and other foods that contain caffeine after lunchtime. Some other foods have a similar sleep-disrupting effect.

Avoid these five sleep saboteurs:

• Sugar. It's the worst; it prompts the brain to release stress hormones that block sleep, and causes blood sugar fluctuations that can wake you in the wee hours.
• Chocolate. In addition to caffeine, it's high in theobromine, a stimulating plant compound.
• Red wine contains sleep-disrupting alcohol, as well as tyramine, an amino acid that increases the brain's levels of stimulating neurotransmitters.
• Aspartame is worse than sugar; like monosodium glutamate (MSG), it encourages the release of excitatory nerve transmitters that can keep you up all night.
• Spicy foods like garlic, ginger and hot peppers are way too warming and stimulating to eat before bed.

 

For better, faster and deeper Zs, ease yourself into sleep with these soothing snacks...

1. Turkey has the highest levels of tryptophan. Chicken, seafood and soybeans are close seconds. Soothing snacks: a slice of turkey and a few avocado cubes, rolled up in a lettuce leaf; a small bowl of beans plus a couple of grilled shrimp.
2. Yogurt and other dairy products are also rich in sleep-prompting tryptophan. Soothing snacks: a blueberry and flax seed smoothie; a small bowl of yogurt with chopped walnuts and strawberries; a few whole-grain crackers spread with soft goat cheese.
3. Almonds and other nuts and seeds are rich in both tryptophan and nerve-calming magnesium. Soothing snacks: half an apple cut into wedges and spread with almond butter; a small dish of blackberries sprinkled with chopped cashews.
4. Beans and soy are high in B vitamins and magnesium, as well as tryptophan. Soothing snacks: a small dish of hummus with red pepper strips and celery for dipping; a quarter cup of black beans with a slice of avocado.
5. Spinach and other leafy greens like chard, kale and collards, are loaded with both magnesium and B vitamins. Soothing snacks: a small bowl of chopped kale with feta cheese and almonds; a handful of spinach with turkey cubes.

What foods help you snooze? I'd love to hear about your favorites. Please post your comments below, and may all your dreams be sweet.

 

Lisa Turner is a widely published food writer with five books on health and nutrition, and hundreds of magazine articles. In addition to writing books and magazine articles, Lisa combines 20 years of yoga, meditation and mindfulness practices to help her clients explore emotional issues behind their eating habits. Currently, she's a faculty instructor at Bauman College of Culinary Arts and Nutrition in Boulder, Colorado, and hard at work on her next book. Visit her websites at www.TheHealthyGourmet.net and InspiredEating.com.

 

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(Photo credit: Florian)

There is a lot of waste of food and water in the world. In New York City alone, 270,000 pounds of food are wasted each day.

This first video cleverly gives you an idea of what this means. Then watch the other two to see how you can do your part.

 

Waiting for the Apple Train:
Don't worry, those apples weren't actually wasted. It's all trick photography.

Food: Waste Not, Want Not:
28% of food in the United States is wasted, and all but 2% ends up in landfills.

This video gives you a few easy suggestions to help you do your part including planning meals more carefully, freezing leftovers, and making compost.

 

 

Water: Ways You Didn't Know You Could Save It:
We all know about taking a low-flow shower or putting a brick in the tank of our toilet. But we don't realize how much water goes into the food we eat.

When we have lunch, 16 ounces of water is 16 ounces. 16 ounces of soda actually uses 33 gallons of water. A mixed salad takes 31 gallons; a hamburger with cheese takes 672 gallons.

If you follow the suggestions in the video below, in a day you save 1,213 gallons of water. Wow!

 

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Milk and dairy products are not the health foods we've been told they are. Here are 11 reasons to stop consuming them:

1. Cow's milk is intended for baby cows. We're the only species (other than those we are domesticating) that drinks milk after infancy. And, we're definitely the only ones drinking the milk of a different species.

2. Hormones. Not only are the naturally present hormones in cow's milk stronger than human hormones, the animals are routinely given steroids and other hormones to plump them up and increase milk production. These hormones can negatively impact humans' delicate hormonal balance.

3. Most cows are fed inappropriate food. Commercial feed for cows contains all sorts of ingredients that include: genetically modified (GM) corn, GM soy, animal products, chicken manure, cottonseed, pesticides, and antibiotics.

4. Dairy products, when metabolized, are acid-forming. Our bodies are constantly striving for biochemical balance to keep our blood at 7.365 pH.  Eating excessive acid-forming products can cause our bodies to overuse some of its acid-balancing mechanisms, one of which is the bones. Alkaline calcium is stored in the bones and released to combat excessive acidity in the body.  Over time, bones can become fragile.

5. Research shows that the countries whose citizens consume the most dairy products have the HIGHEST incidence of osteoporosis.

6. Most dairy cows live in confined, inhumane conditions, never seeing the pastures of green grass they were intended to eat.

7. Most dairy products are pasteurized to kill potentially-harmful bacteria. During the pasteurization process, vitamins, proteins, and enzymes are destroyed. Enzymes assist with the digestion process.  When they are destroyed through pasteurization, milk becomes harder to digest, therefore putting a strain on our bodies' enzyme systems.

8. Dairy products are mucous-forming. They can contribute to respiratory disorders.  When I remove dairy and sugar from the diets of my clients, they stop experiencing hay fever and seasonal allergies.

9. Research links dairy products with arthritis. In one study on rabbits, scientist Richard Panush was able to PRODUCE inflamed joints in the animals by switching their water to milk. In another study, scientists observed more than a 50% reduction in the pain and swelling of arthritis when participants eliminated milk and dairy products from their diet.

10. Most milk is homogenized, which denatures the milk's proteins, making it harder to digest. Many peoples' bodies react to these proteins as though they are "foreign invaders" causing their immune systems to overreact. Research also links homogenized milk to heart disease.

11. Pesticides in cow feed find their way into milk and dairy products that we consume.

Michelle Schoffro Cook, RNCP, ROHP, DNM, is an international best-selling and seven-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and the upcoming book, The Phytozyme Cure.

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By Vasant Lad, Yoga+

The fossil record tells us honeybees have been around for 150 million years or more. No one knows when we discovered the treasure hidden in their hives, but paintings of beekeepers lining the walls of a cave in Spain prove that we have been practicing the art of beekeeping for at least 7,000 years. Honey is versatile. It has been prized as a sweetener, as medicine, as an offering for the gods, as currency, and as a symbol of love. In Greek mythology, for example, Cupid dips his arrows in honey before aiming them at our hearts.

According to ayurveda, honey is the nectar of life. Because it is created from the essence of a flower's sex organs, it has a natural affinity with reproductive tissue. It can also heal sore throats, colds, coughs, ulcers, burns, and wounds. And when ingested with a healing herb (like ashwagandha), honey travels to the deepest tissues, transporting the chemical properties and the subtle energies of medicine to the cellular level.

Ayurveda says that raw honey is medicine, but cooked honey is a slow poison. Why? In its natural form, honey is rich in minerals, vitamins, enzymes, amino acids, and carbohydrates. But heat strips honey of most of its nutritional value and transforms the honey molecules into a non-homogenized glue that adheres to mucous membranes and clogs subtle energy channels. Cooked honey creates cellular toxicity and may lead to immunological dysfunction. It can also clog the arteries and lead to atherosclerosis (thickening of the arteries), hampering blood flow to the vital organs. So as a general rule, honey should never be cooked, and nothing should be cooked with honey. Instead, add raw honey to yogurt, warm tea, or spread it on bread or toast.

These days, most honey sold commercially has been heated and should be avoided. Look for the words "raw" or "unpasteurized" on honey at a health-food store or online at places like the Ayurvedic Institute (www.ayurveda.com) or www.eBeeHoney.com. But the purest form of honey is local and raw because it helps prevent (or calm) seasonal allergies and is full of prana (vital energy). Check your local farmers' market, and if you live in the country, keep an eye out for roadside honey stands.

Ayurvedic texts are full of honey-based remedies for a wide range of ailments, such as:

For obesity, high blood pressure, and/or high cholesterol, drink a cup of hot water with a teaspoon of honey and 5 to 10 drops of apple cider vinegar early in the morning daily. (Ayurvedic texts say honey scrapes fat and cholesterol from the body's tissues.)

To relieve rheumatoid arthritis symptoms, take 1 teaspoon of honey with 200 mg powdered guggulu daily.

To heal oral ulcers, apply 1 teaspoon honey and a pinch of turmeric to canker sores, mouth ulcers, or sores on the tongue. This mixture will generate saliva and draw out toxins; spit it out to speed the healing process. For internal ulcers, mix a cup of warm milk with a teaspoon of honey twice daily.

To heal a wound, dress it daily with sterilized gauze brushed with honey; dispose at night.

For the common cold, mix 1/2 teaspoon cinnamon with 1 teaspoon honey and eat two or three times a day.

To clear your sinuses, take a mixture of 1 teaspoon each of fresh ginger juice and honey two or three times a day.

For asthma, eat a mixture made of 1/2 teaspoon bay leaf powder, 1/4 teaspoon pippali, and 1 teaspoon of honey two or three times daily.

For nausea, vomiting, and/or indigestion, mix one part lemon juice with one part honey. Dip your index finger into this mixture and lick it slowly twice daily.

For anxiety, drink 1 cup of orange juice with 1 teaspoon of honey and a pinch of nutmeg powder twice daily.

To help reduce the craving for cigarettes, chew small pieces of pineapple with 1/2 teaspoon of honey before smoking.

For abdominal pain, take a mixture of 1/4 teaspoon ground bay leaf, 1/4 teaspoon ajwan (celery seeds), and 1 teaspoon of honey before lunch and dinner daily.

For chronic fever, make a tea of 1 teaspoon of holy basil (tulsi) and 1 cup of hot water. Add 1/4 teaspoon of black pepper powder and 1 teaspoon of honey. Take two or three times a day.

To aid poor circulation, mix 1 teaspoon cinnamon, 1/4 teaspoon trikatu, and 1 teaspoon honey in 1 cup of hot water. Steep for 10 minutes. Take twice a day.

To stop hiccups, mix 1 teaspoon honey and 1 teaspoon castor oil in a container. Dip your index finger into the mixture and lick it. Repeat every 10 minutes until your hiccups stop. (Hiccups are due to spasm of the diaphragm, and these ingredients in equal proportion are anti-spasmodic.)

Did you know? To make one pound of honey, a swarm of honeybees flies about 24,000 miles and visits 3 to 9 million flowers.

Because its qualities are heating and sweet, honey is good for kapha and vata, and in moderation with pitta.

Please Note: Raw honey is not recommended for infants under the age of 18 months, the very elderly, or others with compromised immune systems.

 

Vasant Lad, BAMS, MASc, is a world-renowned ayurvedic physician and author. He is the founder of the Ayurvedic Institute (www.ayurveda.com) in Albuquerque, New Mexico.

 

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It is back to the future for ancient herbal remedies being re-examined by modern medicine for their legendary therapeutic properties. Turmeric is what imparts the characteristic vibrant yellow hue to curry and is an ancient spice highly prized as one of the most versatile of natural remedies.

This powerful antioxidant and anti-inflammatory has long been used in Chinese and Ayurvedic medicine to treat maladies ranging from digestive upsets to arthritis. Curcumin is the principal component in turmeric and has been the subject of numerous studies as a treatment for a broad range of maladies.

Cancer -- Curcumin has potent antioxidant properties shown to reduce swelling and inflammation and is explored for its benefits in the treatment and prevention of a number of cancers, including colon, prostate and breast cancer.¹Â  Researchers are studying curcuminoids because inflammation is implicated in cancer.

Arthritis -- Curcumin performs as well as traditional anti-inflammatory drugs for rheumatoid arthritis, osteoarthritis and post-operative inflammation; resulting in significant improvement while producing no side effects.²

Liver disease -- Turmeric has long been considered a natural liver detoxifier, and the latest research suggests curcumin may slow the progress of liver diseases. Researchers examined how a pinch of turmeric protected mice from inflammation in their bile channels from liver damage.³ These early stage findings indicate that liver damage; jaundice and scarring were all diminished by curcumin.

Alzheimer’s disease -- A growing body of evidence indicates that curcumin can play an essential role in the treatment of Alzheimer’s disease (AD). Studies suggest that active ingredients in turmeric boost the activity of the immune system in AD patients, which helps to clear the beta amyloid plaques, characteristic of this neurodegenerative disease.⁴

Coronary heart disease - Curcumin, a potent antioxidant, has been shown to lower cholesterol, which builds up in plaques that damage blood vessels and can lead to heart attack or stroke.⁵  Turmeric is also a good source of vitamin B6, which is necessary for controlling high homocysteine levels in the blood, which pose a significant risk for blood vessel damage, plaque build-up and heart disease. A diet high in vitamin B6 is associated with a reduced risk of heart disease.

Diabetes -- Studies have shown that the antioxidant and anti-inflammatory properties of curcumin may be an effective treatment for type2 diabetes. Scientists investigating the effect of curcumin on diabetes found curcumin to be a potential glucose-lowering agent and antioxidant with merit for type2 diabetes.⁶

Cystic fibrosis -- Cystic fibrosis (CF) is a life-threatening genetic disease. Scientists are investigating the ability of curcumin to correct a mutation of a particular gene called CFTR and improve lung function in patients with Cystic Fibrosis.⁷  In a study at Yale University School of Medicine, curcumin was shown to correct cystic fibrosis defects and significantly cut deaths among mice with the disease.⁸ The discovery prompted the Cystic Fibrosis Foundation to fund further studies with patients.

Turmeric is related to ginger and often recommended to improve digestion. In India, women use turmeric paste to remove excess body hair and as a home remedy for sunburn.  From heartburn to sunburn peptic ulcers and gallstones, the home remedies for turmeric over the ages are too numerous to mention.

While scientists continue to explore the amazing health benefits of this ancient remedy, include this golden spice in your diet to improve your health and perk up your palate.

Marie Oser is a best-selling author and writer, producer, and host of VegTV, Follow Marie on Twitter: http://twitter.com/vegtv

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3. Baghdasaryan A, Claudel T, Kosters A, Gumhold J, Silbert D, Thüringer A, Leski K, Fickert P, Karpen S J, Trauner M. Curcumin improves sclerosing cholangitis in Mdr2−/− mice by inhibition of cholangiocyte inflammatory response and portal myofibroblast proliferation Gut 2010;59:521-530

4. Zhang L, Fiala M, Cashman J, Sayre J, Espinosa A, Mahanian M, Zaghi J, Badmaev V, Graves MC, Bernard G, Rosenthal M: Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients.J Alzheimers Dis 2006 , 10:1-7.

5. Peschel D, Koerting R, Nass N.  Curcumin induces changes in expression of genes involved in cholesterol homeostasis 
J.NutrBio 2007;18; (2):113-119

6. Seo KI, Choi MS, Jung UJ, Kim HJ, Yeo J, Jeon SM, Lee MK. Effect of curcumin supplementation on blood glucose, plasma insulin, and glucose homeostasis related enzyme activities in diabetic db/db mice. Mol Nutr Food Res. 2008;52(9):995-1004.

7. Berger AL, Randak CO, Ostedgaard LS, Karp PH, Vermeer DW, Welsh MJ. Curcumin stimulates cystic fibrosis transmembrane conductance regulator Cl- channel activity. J Biol Chem. 2005;280(7):5221-6.

8. Egan ME, Pearson M, Weiner SA, Rajendran V, Rubin D, Glöckner-Pagel J, Canny S, Du K, Lukacs GL, Caplan MJ. Curcumin, a major constituent of turmeric, corrects cystic fibrosis defects. 2004 Apr 23;304(5670):600-2.

(Photo: love janine/Flickr)

No one likes to heat up the oven or the stove-top when it’s hot outside. Your house gets hotter, your air conditioning kicks up a notch, and your energy usage spikes. Grilling is one answer to keeping your kitchen cool in the summer, but another great option is using the slow cooker.

Surprisingly, slow cookers can be as useful in the summertime as they are in the winter when they're typically used for making hearty stews and soups. In fact, using a slow cooker allows you to stay out of the kitchen and still enjoy a delicious home-cooked meal.

All it requires is gathering some ingredients, chopping them up, and throwing them into a slow cooker (also commonly referred to as a Crock-Pot after one maker of slow cookers). At the end of the day, you'll come home to a satisfying meal.

Don't let your slow cooker hibernate over the summer. Pull it out of your cupboard (or borrow one from a friend), and try out a couple of recipes this summer:

 

Sandwich fillings

• BBQ pork for sandwiches - It doesn’t get easier than three ingredients and a slow cooker. Check out the organic aisle for a BBQ sauce with ingredients you can trust or if you want to put a little extra work into it.
• Slow cooker Southern pulled pork with coleslaw - This is one of my own recipes that I posted on my South Jersey locavore blog. Instead of BBQ sauce, the shredded pork is topped with coleslaw. This is a favorite summer recipe around my house.
• Sloppy chicken joes - Chicken is substituted for beef in this sloppy recipe with a homemade sauce where you control the ingredients. In summer, I’d opt for fresh peppers and onions from the garden or farmers market instead of the frozen ones in the recipe.

 

Dishes from your garden

• Ratatouille in the Crock-Pot - Eggplant, zucchini, tomatoes, and peppers fresh from the garden (or the farmers market or grocery store) are combined with other traditional ratatouille ingredients and simmered slowly all day.
• Fresh tomato sauce - Four cups of chopped tomatoes right from your garden go into this easy slow-cooker recipe.

 

Side dishes

• Boston baked beans - Baked beans are a great side dish for burgers and dogs. This recipe slow-cooks for 10 hours, so start it the night before if you’re having an early afternoon BBQ.
• Slow-cooked collard greens – This recipe calls for frozen greens, but you can use fresh along with fresh green onion and bell pepper for this Southern side dish.

 

Main dishes

• Cantonese dinner - A sweet-and-sour-pork recipe that kids love and that can be doubled so you can freeze half. Check out the suggestions that the reviewers added to change the recipe up a bit.
• Melt-in-your-mouth barbecued ribs - Sure, ribs done on the grill are one of summer’s treats, but on a weeknight, there isn’t always time to do it that way. These ribs will be done the minute you walk in from work.
• Slow-cooker lemon garlic chicken - A whole chicken is browned before putting it in the slow cooker, then cooked on high for four hours.

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If you haven't spent much time at farmers' markets, you may not know that they can be a bit intimidating. Locals always know exactly where to go and what to buy, and seem to possess some kind of secret, cult-like knowledge of seasonal favorites and exclusive deals.

How's a farmers' market newbie supposed to sort through the piles of exotic vegetables without feeling like a trespasser?

The reality is this: Farmers' market fans can indeed be fanatical (I know I am), but the farmers themselves couldn't be more friendly and welcoming. Avoiding these 10 mistakes will help you fit in at the market and get the most out of being a locavore.

1. Arriving too late
Showing up in the late morning means big crowds and picked over produce. Beat the rush by going early and getting the best of the season. Morning light is also best for snapping pictures, if you're into that sort of thing.

2. Forgetting to BYOB (bring your own bags)
Most farmers' markets provide small plastic bags for your purchases (in eco-friendly San Francisco, plastic has been banned and most vendors offer paper or compostable BioBags for a small price), but you definitely want to have a larger bag to carry your bounty or you'll be heading home prematurely.

3. Buying only what you know
One of the advantages of shopping at a farmers' market is that you get the best of the season from local farmers, which is likely to be different from your normal grocery store purchases. There's nothing wrong with buying foods you know you like, but try to be adventurous with new produce. You may be pleasantly surprised.

4. Not asking questions
You may not know everything there is to know about seasonal vegetables, but the farmers who grow them certainly do. Walk up to each vendor with a smile and ask them what their favorites are this week. If you've never cooked with them before, ask for a sample recipe or serving suggestions. You can always search recipes online when you get home, so don't feel like you need to know exactly how you're going to prepare something before buying it.

5. Forgetting cash
Farmers' market veterans know better than to show up at the market without cash in our wallets. Most farmers do not accept credit cards and the line at the local ATM machine is a wait you could live without. Pick up some cash on your way to avoid the headache.

6. Focusing on fruit
Fruit is great, but it will also put a hefty dent in your wallet. If you fear farmers' markets because of the price, focus your attention on vegetables. Veggies are cheaper and when picked fresh and in season, they can be almost as sweet as candy.

7. Forgetting meat and dairy
Farmers' markets are the best places to find farmers from sustainable farms with eco-friendly practices. Buy your eggs, fish, milk, cheese, and meat products from local producers to reduce environmental impact.

8. Bringing pets
It's illegal to bring dogs to farmers' markets in California, but each state has its own policies. Check your local market rules before bringing your furry friend along on your shopping trip.

9. Trying to negotiate
Farmers' markets are not flea markets, and haggling is generally not part of the etiquette. Sometimes very late in the day, farmers will offer discounts, but it's generally best practice to respect the set prices. Farmers work harder than most of us can imagine, and their asking prices are more than fair.

10. Not shopping around
Samples are commonplace at farmers' markets and allow you to find the best produce to match your taste. Nothing is worse than buying a basket of strawberries, then finding better ones two stands away. Shop around a bit before deciding on the best purchases. You know you've picked the right stuff if you can barely get it home without eating it all.

Check out Yahoo! Green on Twitter and Facebook.

(Photo: Joseph A. Garcia)

Backyard chefs believe that food cooked over an open fire is especially tasty because the juices stay concentrated in the middle and the surface becomes seared with smoky flavor. Cookouts may well be the quintessential summer pastime but can be unhealthy for people and the planet.

Burning lump charcoal or briquettes pollutes the air. The smoky flavor in charcoal comes from charred wood and contributes to deforestation. Charcoal briquettes are made from sawdust bound with a type of glue and may also contain limestone, sodium nitrate, and coal dust.

Charcoal lighter fluid is a petroleum distillate that emits volatile organic compounds (VOCs.) These VOCs contribute to the formation of ground-level ozone when mixed with other air pollutants in sunlight.

VOCs can cause health problems in people with respiratory disorders and heart disease and for anyone who works or exercises outdoors.  Lighter fluid may also deposit toxic residue on grilled food.

Electric grills have no open flame, which makes grilling with them a safe choice for the environment.  For the same reason, without an open flame, many question whether that is actually barbecuing. Gas grills are a better, if perhaps not perfect choice. They use propane or natural gas, which are only considered to be only mildly noxious.

The food we put on the grill is also a source of some concern. Several studies have shown that grilling meat will cause carcinogens to form, increasing the risk of developing cancer.¹

According to the American Cancer Society, grilling meat will produce two types of potentially carcinogenic compounds, polycyclic aromatic hydrocarbons (PAH) and heterocyclic amines (HCA.)

PAHs form when fat drips onto the charcoal and rises with the smoke seeping into the food. The formation of HCAs, develop further as food is charred and increase the longer the meat cooks and the higher the temperature.²

Health conscious cooks choose healthier alternatives. Grilled Marinated Tofu is festive and flavorful! Our pressing technique and rich marinade give tofu a “meaty” satisfying texture. For extra firm tofu that won’t fall apart on the grill, I use the Tofu Xpress to press out excess water.

Just 30 minutes in the press and the tofu will absorb the rich marinade more quickly, imparting deep flavor and a chewy texture.  Simply pour off the water, release the press, cube the tofu and immerse in the marinade.

A grilling rack will keep the tofu from falling through the grill. Most vegetables will require basting with marinade or barbecue sauce.

 

Grilled Marinated Tofu
from The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser 2002

6 Servings

MARINADE:

• 1 1/2 cups vegetable broth
• 1/4 cup Tamari
• 1 teaspoon vegetarian Worcestershire sauce
• 1 teaspoon granulated garlic
• 3 Tablespoons miso
• 1/3 cup dry vermouth
• 1 teaspoon dried thyme
• 2 (16 ounce pkg.) very firm tofu

In a medium bowl, combine marinade ingredients in order listed and set aside. Place tofu in the TofuXpress and set aside for 30 minutes. Alternatively, wrap tofu in a cotton towel and press out excess water. Cube tofu and place in a non-reactive 9” by 13” pan and cover with the marinade.  Set aside in the refrigerator or an hour or overnight.

Prepare a medium-hot fire on the grill and place the tofu on a lightly oiled grill rack. Grill the tofu until browned and a slight crust forms, about 5 minutes per side. Serve hot.

Grilled Marinated Tofu
Nutrition analysis: per serving: 1 cup (about 6 chunks of tofu)

Calories: 115
Protein: 6g
Carbohydrates: 2g
Fiber: 1g
Fat: 7g
Saturated fat: 1g
Cholesterol: 0.0mg
Calcium: 100 mg
Sodium: 64mg

 

Marie Oser is a best-selling author and writer, producer, and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv

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Oh salad, how did it ever come to this? Experts say that eating a salad every day may be one of the healthiest eating habits to adopt, but did they know what kind of beasts are being created in the name of the salad?

My biggest gripe with restaurant salads is the sky-high calories, simply for their shock value - followed by the seriously exuberant sodium levels, and finishing up with some pretty surprising fat counts.

In the new set of dietary guidelines proposed for the 2010 USDA Food Pyramid, the average recommended daily calorie intake is 2100, and total fat intake should be 20 to 35 percent of your total daily calories. (At 9 calories per gram of fat, 30 percent would roughly equal about 70 grams of total fat daily for a 2100-calorie diet.)

The guidelines also reduced the recommended amount of salt healthy people should consume to 1,500 milligrams (mg), from the previous amount of 2,300 mg. But each one of these salads has more than the daily recommended level of sodium, some of them have more than double that. Salty!

Even so, aside from all the ills of these non-salad salads, I'll still opt for the salad more than not. Even though most of those listed here have similar calorie counts to a burger and fries (or two), the saturated fat is generally less, and you do get the benefit of the vegetables.

Just remember that any of these salads should be your big meal of the day, and forget about eating another grain of salt until tomorrow (or the day after).

 

1. California Pizza Kitchen Waldorf Chicken Salad

Waldorf chicken salad ... doesn't sound too bad for a healthy choice at a pizza and pasta joint. But somehow field greens, grilled chicken breast, grapes, apples, candied walnuts, celery, and Gorgonzola cheese have become the sinister sister of the salad world.

A word to the wise here, the CPK Garlic Cream Fettuccine With Chicken has almost 200 calories less, and believe it or not, the Cheeseburger Pizza and the Meat Cravers' Pizza both have less calories! With salads like that, who needs pizza?

Calories: 1570
Saturated fat (g): 30
Sodium (mg): 2082

 

2. Outback Steakhouse Queensland Salad

So you go to a steakhouse and decide to eat healthily, you order the salad with chicken, right? Hahahahaha!

Somehow this salad of chicken with mixed greens, cheese, bacon, diced egg, tomatoes, toasted almonds, and croutons manages to rack up more than two-thirds of your daily calorie needs, is over 30 percent more of your fat limit, and maxes out your sodium intake for the day. Maybe just order the steak?

Calories: 1451
Total fat (g): 117
Saturated fat (g): 30
Sodium (mg): 1477

 

3. Chili's Quesadilla Explosion Salad

When I think of an explosion, my instinct says, "run away." Instinct serves me correctly here.

The danger here isn't in the salad, per se, which is comprised of grilled chicken with cheese, corn relish, cilantro, tortillas strips, and citrus-balsamic dressing - it's that, in addition to the cheese quesadillas served with the salad that should have us running for cover.

Calories: 1400
Total fat (g): 88
Saturated fat (g): 26
Sodium (mg): 2360

 

4. Applebee's Santa Fe Chicken Salad

Applebee's describes this little diddy as "Real festive. Real good." They forgot to add "Real fattening. Real salty."

The ironic part is that you could order the Chicken Fried Steak which comes with potatoes, gravy, and vegetable for 10 less calories. And notice that sodium? That's the recommended limit for three days.

Calories: 1300
Total Fat (g): 94
Saturated fat (g): 25
Sodium (mg): 3540

 

5. Ruby Tuesday Carolina Chicken Salad

Well, at least there are garden greens and tomatoes in this one. But what with the fried chicken, almonds, diced tomatoes, shredded cheddar, bacon, and croutons, it's not feeling very salad-y to me. And the nearly two-days' worth of sodium just can't be good.

Calories: 1157
Total Fat (g): 70
Sodium (mg): 2891

 

6. El Pollo Loco Chicken Tostada Salad

Can you guess which item on the entire El Pollo Loco menu has the second-highest calorie count? If you said the chicken tostada salad, gold star for you.

I suppose the iceberg lettuce qualifies this as a salad? But the chopped chicken, tostada shell, pinto beans, Spanish rice, pico de gallo salsa, sour cream, and jack/cheddar cheese seem to kind of bump it out of the salad category, in my book at least. Oh, and the 62 grams of fat. Salad? Really?

Calories: 1030
Total Fat (g): 62
Saturated fat (g): 15
Sodium (mg): 1570

 

7. Baja Fresh Mango Chipotle Chicken Salad

With "mango" and "salad" in the name of this item, it sounds innocent enough - must be something about the tortilla shell, chicken, avocado, cheese, and glaze that boosts this baby to the same calorie level you'd reach with four chicken soft tacos.

Calories: 930
Total Fat (g): 52
Saturated fat (g): 9
Sodium (mg): 1960

 

8. Taco Bell Chipotle Steak Taco Salad

It feels cheating to actually call this a salad. If you look at the ingredients, it's really a burrito, with the additional calories of the "crispy" (hello, "fried") bowl.

In fact, the big Taco Bell "Beefy 5-Layer Burrito" has 350 calories less! Oh! But this comes with reduced-fat sour cream. Phew!

Calories: 900
Calories from fat: 510
Total Fat (g): 57
Saturated fat (g): 11
Sodium (mg): 1700

 

9. Jack in the Box Crispy Chicken Club Salad

Seriously, why eat this salad? Lettuce with crispy chicken strips, cucumber slices, red onions, grape tomatoes, crumbled bacon pieces, shredded cheddar cheese, bacon ranch dressing, and seasoned crouton - really?!

You could eat a Jumbo Jack hamburger and small french fries for the same calorie count, decreased fat grams, and 727 less mg of sodium!

Calories: 873
Total Fat (g): 59
Saturated fat (g): 13
Sodium (mg): 2179

 

10. Wendy's Chicken BLT Salad With Homestyle Chicken Fillet

You could eat a regular BLT sandwich for around 400 calories, or you can eat this BLT salad for double the calories.

Wendy's boasts that "bacon, lettuce, and tomato never had it so good" - that is, if bacon, lettuce, and tomato enjoy the company of chicken chunks, cheddar cheese, garlic croutons, and honey-Dijon dressing. It seems to kind of take away from the simplicity, and relative healthiness, that is the BLT.

Calories: 790
Calories from fat: 490
Total fat (g): 54
Saturated fat (g): 14
Sodium (mg): 1690

 

11. Burger King Tendercrisp Garden Salad

You have to love the adjectives they come up with, like "tendercrisp!" What exactly does that mean? If it's the chicken they're referring to, what that means is "Fried Whole Muscle Breast" as described in the ingredients list. I guess "tendercrisp" sounds more appealing than "fried whole muscle breast."

Add to that lettuce, carrots, tomatoes, and not one, not two, but three kinds of cheese - and you've got one-third of your calories for the day, over half of your fat allowance, and oopsie, you're 17 percent over your sodium level.

Calories: 670
Total fat (g): 45
Saturated fat (g): 9
Sodium (mg): 1740

 

Related:

• 11 Scary Fast-Food Breakfasts
• Top 12 Dangerous Muffins
• 8 Outrageous Fast-Food Burritos

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(Photo: Juan Carlo)

Most nutritionists would agree that legumes are a treasure trove of healthy nutrients, vitamins, minerals and antioxidants. Too often unhealthy ingredients added in the course of meal preparation can overwhelm the benefits of healthy foods.

Adding fatty meats to beans is just one example and it is so unnecessary! Hearty legumes are delicious, wholesome and flavorful, especially when prepared with ‘enlightened’ alternative ingredients.

You can count on beans for healthful complex carbohydrates that provide sustained energy to fuel an active lifestyle, unlike those found in processed foods. Packed with protein, very low in fat, cholesterol free and with a low glycemic index, beans are an excellent choice for diabetics and health conscious foodies alike. Additionally, beans are rich in important nutrients such as folate, fiber, calcium and iron.

Just one cup of cooked beans can provide 15 grams of cholesterol-lowering fiber and over 250 mcg. of folate, a B vitamin found in fruit and vegetables. That’s more than half the recommended daily allowance (RDA) for fiber and for folate. Studies link high fiber diets to reduced cancer risk and have shown that higher levels of folate are associated with a reduced risk of colon cancer.

Baked beans are a traditional American favorite and practically a barbecue standard.  Hawaiian Baked Beans are a tasty twist on this popular dish accented with crushed pineapple and diced Yves Veggie Canadian Bacon, which actually is a product of Canada.

What makes our tasty Worcestershire sauce vegan? Traditional Worcestershire sauce is made with anchovies. Crushed pineapple and Mirin, a sweet sake cooking wine, provide the Hawaiian flavor to this delightful dish.

 

Hawaiian Baked Beans
from The Enlightened Kichen, John Wiley & Sons, ©Marie Oser, 2002

8 servings

• 2 teaspoons olive oil
• 1/8 teaspoons crushed red pepper
• 4 cloves garlic, minced
• 1 stalk celery, sliced
• 1/2 cup sliced scallions
• 1 (6 ounce pkg.) veggie Canadian bacon, diced
• 1 2/3 cups shredded carrots
• 1/4 cup Mirin
• 2 (15 ounce cans) pinto beans
• 1 (14 1/2 ounce can) Mexican stewed tomatoes, diced
• 1 (8 ounce can) crushed pineapple, packed in juice
• 1 Tablespoon Dijon mustard
• 1 teaspoons vegetarian Worcestershire sauce
• 1 teaspoons dried chives
• 1 teaspoons dried cilantro
• 2 Tablespoons nutritional yeast

Heat oil and crushed pepper in an electric frying pan or Dutch oven, 1 minute. Add garlic, celery, scallions, Yves Veggie bacon and saute 3 minutes.  Add carrots, cook 2 minutes and add Mirin. Cook mixture 5 minutes and add beans, tomatoes, and pineapples. Lower heat to medium low and add mustard, Worcestershire sauce, chives, cilantro and yeast.  Simmer 10 minutes, stirring occasionally.

Enlightened Hawaiian Baked Beans
Nutrition analysis per serving: 2 cups

Protein: 14g
Carbohydrates: 25.g
Fiber: 8g
Fat: 1g
Cholesterol: 0mg
Calcium: 73mg
Sodium: 359mg

Calories: 182
From protein:  32%
From carbohydrate: 54% 
From fat: 7%

Notes on ingredients:

• Yves Veggie Canadian Bacon - Wholesome alternative, very close in appearance, aroma and flavor to the traditional made with soy and wheat gluten.

• Mirin - Sweet rice wine used in cooking that is lower in alcohol than traditional Japanese sake.

• Vegetarian Worcestershire Sauce - Zesty flavor without anchovies or artificial ingredients from The Wizard or Robbies brands

• Nutritional Yeast - Adds rich, creamy, cheesy flavor, rich in protein and B vitamins - Vegetarian Support Formula is the only nutritional yeast containing B12. Do not confuse with brewers yeast, which has a bitter taste, or bakers yeast, used to leaven baked goods.

Marie Oser is a best-selling author and writer, producer, and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv

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