This past Saturday I had the most idyllic day at a Sheep Shearing Festival at Stone Barns Center for Food and Agriculture, a haven a mere 40 miles from New York City. I first went to Stone Barnes a couple of years ago to visit Dan Barber’s incredible restaurant Blue Hill which utilizes all the products of the farm and is located on the property. While my meal at Blue Hill was truly a transformative culinary experience and I have been back a few times since, one of the best perks of my dining there was discovering how much else is being offered at Stone Barnes.

Located on a bucolic hilltop in Westchester County, Stone Barnes is a nonprofit farm and education center that is working on improving the way America eats and farms. They have three main goals:

--To increase public awareness of the importance and value of fresh, healthy and sustainable food.
--To train farmers in resilient, restorative farming techniques.
--To connect children to the sources of their food and prepare them to steward the land that provides it.

The fantastic thing about the Center is that there are so many ways to get involved. You can take a tour of the farm and learn about how produce is grown and livestock is raised, hike the trails, take a cooking class, join an egg collecting programs, eat at the café or simply walk through the pastures and the veggie field to just observe what and how things grow.

At the Sheep Shearing Festival besides witnessing the wonder of how sheep are sheered the old-fashioned way, we got to see how the wool is cleaned, spun into yearn and ultimately woven or knitted into sweaters, scarves and gloves. Besides that, we toured the farm which is brimming with new, couldn’t-be-cuter life, from little lambs to newly hatched chickens, geese and turkeys. There was a great band and local food offerings (I had my first Lobster Roll of the season---from Luke’s stand—and it was one of the best I can remember). The day itself was incredible and I look forward to spending more idyllic, informative days there as I just signed on as a member. I hope to see you there sometime!

Buying & Storage Tips
Look for asparagus that’s firm, straight with bright green stalks with tightly closed tips. Avoid those that are dry, wrinkled, or with ruffled tips. Choose spears that have an even thickness so they’ll cook evenly. Once you get home, stand fresh asparagus in about an inch of water and cover with a plastic bag or wrap the stems in a wet paper towel and cover asparagus with a plastic bag. Use within 2 to 3 days.

Prep & Cooking Tips

--Wash well since the tips can be sandy.

--Remove and discard the woody ends or peel them down to their tender center.

--One pound equals 16 to 20 spears, or about two cups chopped.

--To steam, lay flat in a large steamer basket set over a pot of boiling water. Cover and cook for about 4 minutes.

--To grill, toss asparagus in 2 teaspoons olive oil, salt and pepper. Preheat grill and place asparagus in a grill basket.

--Grill until tender, about 8 minutes.

--To roast, pre-heat oven to 400 degree F. Toss in 2 teaspoons olive oil, salt and pepper. Place asparagus on a single layer on a baking sheet. Roast until crisp-tender, about 20 minutes.

How To Use Asparagus

--Chill spears and serve with dip as a crudité.

--Chop and use in an omelet.

--Wrap with prosciutto as an appetizer or snack.

--Add a spritz of lemon juice, chopped tender herbs like tarragon or parsley, salt, and pepper to cooked asparagus as a quick and easy side.

--Add sliced asparagus to a pasta salad, risotto or stir-fry.

--Pile cooked asparagus on your sandwich for lunch.

Recipes To Enjoy

--Asparagus with Mimosa Topping (pictured above)

--Linguine with Shrimp and Vegetables

If you have an eye for numbers you might wonder why the breakdown of the individual types of fat (mono, poly and sat) listed in my nutrition data usually add up to less than the total fat. For example, one recipe lists the fat content like this: Total Fat 11g (Mono 5g, Poly 2g, Sat 1g). The answer requires a little “Chemistry 101” so bear with me. I’ll make it easy.

All fat molecules are made of three chains, called fatty acids, which are connected to a base. Picture a chain link fence where the poles holding it up are the base and the chain links are the fatty acids. There are different types of fatty acid chains– monounsaturated, polyunsaturated and saturated —which give the fat its defining characteristics.

So here’s where the numbers come in: the total fat is a measure of the entire “fence” (the poles and the chain links) whereas the mono, poly and sat fat only pertain to the chain links. Also, there are trace amounts of naturally occurring trans fat (another kind of link) in many foods that is not reflected in my analysis. Plus, all the numbers are rounded to the nearest tenth, so that affects the total too, however slightly. In all, that’s why the mono, poly and sat fats usually add up to less than the total fat.

Is It Natural?
The leaf of the Stevia plant is, of course, natural. Use of it can be traced back to the indigenous folks of Paraguay who chewed the tasty leaves and sweetened tea and other beverages with them. In the 1970s the Japanese developed a system for extracting and refining the sweet compounds within the leaf and began selling it commercially. In 2010 refined Stevia- based sweeteners were approved for use in the U.S. and around the world.

While today’s Stevia sweeteners are marketed as “natural” a lot of processing goes into isolating the sweet tasting compounds from the leaf and getting them into those little packets in crystal form. In order to comply with FDA requirements and minimize the slight licorice flavor of the leaf, commercially available Stevia is really a refined form of the compound reb A. It’s also often combined with bulking agents so the end product mimics sugar. Because of this significant chemical processing, many, including myself, consider Stevia to be an artificial sweetener despite its natural origins.

Is it Safe?
The FDA has put Stevia products composed of 95% of reb A (like Truvia and PureVia) on the Generally Recognized as Safe (GRAS) list, but the Center for Science in the Public Interest contends that it isn’t adequately tested. They note that early research linked reb-A-type substances with DNA damage, a potential cancer risk.

My Recommendation
Commercially available Stevia sweeteners are derived from a natural source but are, in reality, highly processed concentrated sweeteners. While they’re likely safe in small amounts, I don’t recommend using them liberally because there are many unanswered questions.

I’m a huge advocate of childhood nutrition and even helped my daughter’s public school be the first to achieve the U.S. Healthier School Challenge. When I was asked to be involved in the first annual Kids Food Festival in New York City I happily agreed.

What’s the Kids Food Festival?
The Kids Food Festival was established to promote wholesome lifelong habits to help prevent childhood obesity.   On January 21-22, 2012 the New York City-based festival will offer fun workshops and activities like a food themed scavenger hunt, food tastings, and more. I am thrilled to be demonstrating my Mango Stuffed Challah French Toast from my new book Comfort Food Fix at the James Beard Foundation’s Future Foodies Pavilion on Sunday the 22nd at 11am.

Kids in the Kitchen
Cooking with your kids is an important part of teaching them a healthy lifestyle and the best way to get  them to try new tastes. Spend time with your children finding delicious recipes, making a shopping list, going to the market, and getting down and dirty in the kitchen. It’s one of my favorite ways to spend time with my daughter.

Enter to Win!
I’m giving away a VIP family 4 pack to my workshop at the Kids Food Festival this Sunday 1/22/12 at 11:00am. This includes:

---Family 4 pack tickets for 2 adults and 2 kids (under 12 years)

---Meet & greet with me after the demo

For more information about the event click here or follow the Kids Food Festival on Facebook or twitter.

Enter in the comments for a chance to win the VIP family 4 pack to the Kids Food Festival. Let me know “what’s your favorite meal you cook with your kids?” My favorite comment will win a VIP family 4 pack to my workshop at the Kids Food Festival.

The contest starts at 5:00pm EST today, and ends on Friday January 20, 2012 at 5:00 pm EST. You may only comment once to be considered. Be sure to include your email address in the “Email” field when posting your comment so I can let you know if you won. Winner must provide full name, email address and photo identification in order to receive tickets.

What’s Agave
Agave is made from dessert plants that also give us tequila. The juice of these plants is a sweet carbohydrate called inulin which is extracted from the plant, filtered, heated and then treated with enzymes to convert it to sugar, which is marketed as “nectar.”

The Benefits
Agave nectar has a relatively low gycemic index, meaning it doesn’t spike your blood sugar as much as white sugar. It has a neutral flavor and can dissolve easily in cold liquids like freshly brewed iced tea. It’s also sweeter than white sugar with the same amount of calories (16 per teaspoon), so you don’t need to use as much. Plus, it’s good for vegans who don’t eat honey.

The Controversy
Many agave foes are concerned because it naturally contains a high percentage of fructose. Unlike sugar which is broken down by the body to 50% fructose and 50% glucose, agave breaks down to up to 90% fructose. That is a higher fructose content than even high fructose corn syrup. Ironically, agave’s high fructose content is the very reason it has a low glycemic index. But a number of studies show that large quantities of pure fructose can harm your liver. However, there are no indications that small amounts are problematic.

My Recommendations
Although I prefer less-refined sweeteners such as maple syrup, honey and molasses which have a good amount of antioxidants and trace minerals, agave has its own distinct benefits and has a place in my repertoire of sugar alternatives. Just remember agave, like all added sweeteners should be used sparingly.

(from left to right): me, USDA Under Secretary Kevin Concannon, and Wellness Committe Co-chairs Carolina Graham and Pam Koch

Over a year ago I was on the White House lawn listening to First Lady Michelle Obama kick-off her Let’s Move campaign and encourage schools to take the HealthierUS School Challenge (HUSSC). It was a thrilling day for me as I got to cook in the White House kitchen with Chef Sam Kass and head up a nutrition education program as part of the day’s activities. But that day was only a beginning, as I heeded Mrs. Obama’s call to action and got my daughter’s NYC public school on board to take the challenge.

It has been quite an undertaking blazing the trail, but I can now say that our school is the first New York City school to have met the challenge! This Friday October 21st, we will receive a banner, certificate and a $500 monetary incentive award at an award ceremony attended by USDA Under Secretary Kevin Concannon as well as NYC SchoolFood officials. Our school will join the celebrated ranks of the fewer than 1,300 schools nationwide that have met the challenge.

I hope our efforts pave the way for many more New York schools, and schools around the country to go for it. The HUSSC has been an effective tool helping us focus changes in our school- those that impact our children daily, from the more nutritious choices they make in the cafeteria and at school events, to the nutrition education they receive and the amount of time they spend being physically active. Overall these changes foster a school environment of healthy living and teach our children good habits that will last them a lifetime.

What is the HealthierUS School Challenge (HUSSC)?

The HUSSC is a national, voluntary program that was established by the US Department of Agriculture to recognize schools that create healthier environments by committing to specific nutrition and physical education standards. The program is a key component of the First Lady Michelle Obama’s Let’s Move Campaign to help end childhood obesity. There are four levels of achievement possible, Bronze, Silver, Gold and Gold Award of Distinction. We have received the Bronze level award.

What specific changes have we made?

• *We developed a school Wellness Policy.
• *We offer more whole grains, whole fruit and vegetables in the cafeteria and afterschool programs.
• *We installed a WaterJet water cooler in the cafeteria.
• *We reduced the amount of fruit juice and chocolate milk we offered in favor of more whole fruit and low-fat regular milk. 
• *We developed healthy snack guidelines for classroom snacks.
• *We conduct regular “Vegetable Tastings” in the cafeteria, with accompanying education about the highlighted vegetable for students and parents.
• *We incorporated healthier foods and nutrition education at our school events, including a Healthy Kids Challenge at our Spring Fair and a Taste of the Harvest table our Harvest Dance.
• *We scheduled recess before lunch. 
• *We have a structured nutrition education program in place. 
• *We provide more physical education and more opportunities for movement in the classroom.

- 39% of the lunches had no ice packs at all.
- 41% of the lunches had 1 ice pack.
- 12% of the lunches were stored in refrigerators.
- Only 1.6% of perishable food items were held at safe temperatures.
- 90% of the lunches were at unsafe temperature, even with multiple ice packs.


Keeping it Safe
The big picture: parents and school administrators need to make every effort to have children’s lunches chilled in a refrigerator when they arrive at school. If this is not possible, only pack foods that don’t require refrigeration. Here is a list of healthy, kid-friendly options that fit the bill.

- Whole fruit like apple, banana, orange, peach, plums, and berries.
- Applesauce.
- Dried fruit.
- 100% Juice boxes.
- Individual fruit cups.


Vegetables:
- Uncut veggies like snap peas, mini cucumbers, and cherry or grape tomatoes.
- Wasabi Peas.
- Freeze dried fruit or vegetables like from Just Tomatoes.


Protein:
- Single-serve cans or pouches of tuna or salmon.
- Nut butters: Peanut butter, soy nut butter, sunflower seed oil, or almond butter (as allowed by school).
- Nuts and seeds (as allowed by the school).


Dairy:
- Aseptically packaged  milk or soy milk.
- Individually wrapped hard cheeses like cheddar or Colby.


Grains:
- Whole grain cereal.
- Homemade trail mix with whole grain cereal, dried fruit, whole grain pretzels.
- Granola bars.
- Cereal bars.
- Whole Grain Crackers.
- Air popped popcorn.
- Instant Oatmeal Packets or Cups (if boiling water or microwave is available).

Safe Food Preparation Practices
Another important issue is making sure parents and caregivers who pack the lunch follow safe food safety practices. Here are a few tips to keep in mind:

- Wash your hands before handling food.
- Be sure to start with clean surfaces, cutting boards, and utensils.
- Avoid cross-contamination– make sure your raw chicken and beef stay far away from foods that don’t need to be cooked like fresh fruit and veggies. If you need to use the same surface to slice both foods, be sure to clean and sanitize the surfaces, cutting boards, utensils and hands between handling each food.

Keep food cold— prepare lunch the night before and place in the refrigerator so your child starts off with a cold lunch.

Click here to see my appearance on the Today Show.

Simple Sugars: Natural vs. Added
Knowing where your sugar comes from is most important. Does the sugar come from a natural source or was it added into the food? Here’s the difference.

Natural Sugar
Sugar is naturally found in foods like fruit and dairy. Both are packed with vitamins, minerals, and other nutritious goodies your body needs. Check out the label of low fat, plain yogurt– you’ll find it contains about 14 grams of sugar per cup. Where does the sugar come from? It comes from milk, which contains a natural sugar called lactose. The nutrition label for an orange would read 12 grams of sugar, but that number doesn’t tell you the sugar is inherent in the food or help you judge how healthy it is.

Added Sugar
Added sugars are sugars put into food to make it sweet, like table sugar, corn syrup, high fructose corn syrup and the like. They give us calories but not many nutrients our bodies need.  Added sugars are usually high in candy, soda, and baked goods like cookies and doughnuts, but seem to be added to most foods these days, from breads and cereals to applesauce and yogurt. When I create my recipes, I try to avoid adding sugar, but if necessary, I use it sparingly. I also use unrefined sugars like molasses, honey, and maple syrup wherever possible because they at least contain some antioxidants and minerals.

The problem is, the nutrition data does not distinguish between added and inherent sugars. The Center for Science in the Public Interest (CSPI) has been petitioning the government to bring food labels into the 21st century (the same labels have been used since 1990) and recognize that added sugars should be its own category, and I absolutely agree.

Total Carbohydrates
I provide the “Total Carbohydrates” on my recipes. This number adds all starches, natural, and added sugar found in the recipe (the same is true on a nutrition facts panel).

If you’re diabetic or otherwise concerned about blood sugar, then this number (not the grams of sugar alone) is most useful since any type of carb raises blood sugar. In fact, some starches spike blood sugar just as much as table sugar does. So look at total carbs and even more importantly, the quality of the food focusing on whole grains, dairy and whole fruits and vegetables.

My Take: Total sugar on the nutritional label doesn’t tell you much about the quality of the food and can even be misleading. Look for wholesome ingredients and if you’re concerned about blood sugar– total carbs is really what you need to watch.

Cooking spray
1 pound zucchini (about 2 medium)
1 tablespoon olive oil
1/4 cup freshly grated Parmesan cheese
1/4 cup plain dry bread crumbs
1/8 teaspoon salt
Freshly ground black pepper

Preheat the oven to 450°F. Coat a baking sheet with cooking spray.

Slice the zucchini into 1/4-inch-thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, and place in a single layer on the prepared baking sheet.

Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Serve immediately.


Makes 4 servings
Serving size: 1/2 cup

Per Serving:
Calories 105; Total fat 6g (Sat fat 2g, Mono fat 2g, Poly fat 0g); Protein 5g; Carb 8.5g; Fiber 1.5g; Cholesterol 1mg; Sodium 222mg

Excellent source of: molybdenum, vitamin C
Good source of: calcium, manganese, vitamin B6


 
Penne with Zucchini and Mint From "So Easy"
The bright, clean flavors and simplicity of this dish make it destined for regular rotation at your home as it is in mine. Toasting the garlic in the oil first infuses the dish with deep flavor and the fresh mint adds an unexpected wow factor.

3/4 box (12 ounces) whole-grain penne pasta
1/4 cup olive oil
4 large cloves garlic, thinly sliced
2 medium zucchini (8 ounces each), sliced into 1/4-inch-thick half moons
2 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup freshly grated Parmesan cheese (1-1/2 ounces)
1/4 cup chopped fresh mint leaves

Bring a large pot of water to a boil. Add the penne and cook until al dente and according to the directions on the package.

Meanwhile, add the oil and garlic to a large deep skillet and cook over a medium-low heat, stirring frequently, until the garlic is lightly golden, about 6  minutes; be careful not to let the garlic burn. Add the zucchini. Cover and cook, stirring occasionally, until the zucchini is tender, 6 to 8 minutes. Remove from the heat. Stir in the  lemon juice, zest, salt, and pepper.

Drain the pasta, then return it to the pasta pot. Add the zucchini mixture, Parmesan cheese and mint and toss to combine.

Makes 4 servings
Serving size: 2 cups


 
Per Serving:
Calories 530; Total Fat 21 g (Sat Fat 4 g, Mono Fat 10 g, Poly Fat 2 g); Protein 18 g;
Carb 70 g; Fiber 9 g; Cholesterol 10 mg; Sodium 710 mg

Excellent source of: Calcium, Fiber, Protein, Vitamin C
Good source of: Iron, Manganese, Potassium, Vitamin B6

But with the considerable help of the fabulous pastry chef, Micheal, at Dovetail (one of my favorite Upper West Side spots) I got it done. And it was well worth the effort to see everyone enjoy it so much. In fact, people kept asking me for the recipe. While you will be able to find it in my new book Comfort Food Fix, coming out in October, rather than make you wait I thought I’d share it here. It will be a perfect finish to your memorial day BBQ! Enjoy!


GRANDMA’S CHOCOLATE PUDDING
1/3 cup granulated sugar
2 tablespoons unsweetened cocoa powder
3 tablespoons cornstarch
2 cups cold 1 % low-fat milk
1 ounce dark chocolate. (60-70% cocoa solids) finely chopped
Whipped cream, optional

In a medium saucepan whisk the sugar, cocoa, and cornstarch. Gradually add the milk, whisking until smooth. Turn the heat on to medium and cook, whisking constantly, until the mixture thickens and comes to a boil, about 6 minutes. Boil for 1 minute.

Place the chopped chocolate into medium bowl. Immediately pour the pudding into the bowl of chocolate and let sit for 2 minutes. Stir until the chocolate is melted and smooth. Transfer the mixture to a serving bowl, cover and refrigerate until set, at least 3 hours. Serve topped with whipped cream, if desired.

Makes 4 servings
Serving size: 3/4-cup

Per Serving:
Calories 180; Total Fat 4.5 g; (Sat Fat 2.5 g, Mono Fat 1.37 g, Poly Fat .14 g) ; Protein 5 g; Carb 31 g; Fiber 2 g; Cholesterol 5 mg; Sodium 55 mg

Excellent source of: N/A
Good source of: Calcium, Copper, Iodine, Magnesium, Manganese, Phosphorus, Protein, Riboflavin, Vitamin D

3. Almonds are one of the best sources of the antioxidant vitamin E. One ounce of almonds gives you more than a third of the Daily Value.

4. Toast almonds to make the most of their nutty flavor. Just put almonds in a dry skillet over a medium-high heat and cook, stirring, for 3-5 minutes, until they are golden and fragrant.

5. Whole natural almonds will keep well for up to two years in the fridge. Their long storage life is due in part to vitamin E which helps keep them fresh.

6. Ancient Romans showered newlyweds with almonds as a fertility charm.

7. Whip up a delicious Romeseco-style dip with almonds, roasted red peppers a little garlic, olive oil and a dash of vinegar.

8. Stash a handful of almonds in your gym bag, purse and glove compartment so you have a healthy snack at your fingertips when you are on the go. (See #22 for a great way to store them.)

9. Use ground almonds as the “breading” for fish or chicken.

10. Spread almond butter on a half a whole grain bagel instead of cream cheese, or on your morning toast instead of butter.

11. Almonds have the most protein and fiber of any tree nut which makes them especially satisfying.

12. Coarsely grind almonds in a food processor to make “crumbs.” Use as a topping for casseroles.

13. In India, almonds are considered a prized “brainfood” for children.

14. Almonds have the same protective flavanoid activity, serving per serving, as broccoli and green tea.

15. Almonds come in a wide variety of forms, making them super versatile: whole natural, slivered, sliced, blanched, almond meal and flour….to name few.

16. Almonds bring out the nutty flavor of whole grains. Put them in grain pilafs, whole grain pasta dishes and your morning cereal.

17. Almonds flour is a delicious and versatile option for gluten-free baking.

18. Almonds are rich in essential minerals like calcium, magnesium, zinc and iron.

19. Sprinkle almonds into your Asian stir-fry for a crunchy contrast.

20. The main fat in almonds is heart-healthy monounsaturated fat.

21. For the most heavenly, satisfying dessert, melt dark chocolate add toasted, chopped almonds and stir to coat. Shape into clusters and let cool on wax paper in the fridge for 20 minutes. Serve at room temperature.

22. A limited addition Ellie Krieger portable almond snack tin is soon to be released. (How fun is that?!) Pre-order yours here: http://www.almondboard.com/shop

23. Why 23? Because there are 23 almonds in an ounce and that’s the perfect portion to crunch on.

Have you ever heard of the Barefoot Contessa’s Engagement Chicken?Basically over at Glamour magazine women started making this chicken roast for their boyfriends and shortly after they would get engaged! How wonderful. I wanted to let you know that your Minestrone Souprecipe in this month’s food network magazine has become my ‘engagement chicken’. I enjoyed preparing this soup on a weeknight with my then boyfriend and just before I sat down to eat it he proposed!

Best,
Cathy Chappell


Best wishes to Cathy! That’s great news. You all must try this soup. You may or may not you wind up with a fiancé, but you will certainly get a delicious, heartwarming meal out of it!

Minestrone Soup
2 tablespoons olive oil
1 large onion, diced
4 cloves garlic, minced
2 ribs celery, diced (1/2 cup)
1 large carrot, peeled and diced
1/3 pound green beans, trimmed and cut into ½ inch pieces (1 ½ cups)
1 teaspoon dried oregano
1 teaspoon dried basil
3/4 teaspoon salt, plus more to taste
½ teaspoon freshly ground black pepper
one 28-ounce can no-salt-added diced tomatoes, with juice
one 14-ounce can crushed tomatoes
6 cups (48 ounces) low-sodium chicken broth
one 15-ounce can kidney beans, preferably low-sodium, drained and rinsed
1/2 cup elbow pasta
1/3 cup finely grated Parmesan cheese
2 tablespoons fresh chopped basil leaves

Heat the oil in a large soup pot over a medium-high heat. Add the onion and cook until translucent, about 4 minutes. Add the garlic and cook for 30 seconds more. Add the celery and carrot and cook until they begin to soften, about 5 minutes. Add the green beans, oregano, basil, ¾ teaspoon salt and pepper and cook for 3 minutes more. Add the tomatoes and broth and bring to a boil. Reduce the heat to medium-low and simmer for 10 minutes. Add the beans and pasta, and cook for 10-15 minutes more, until the pasta and vegetables are tender. Season with additional salt to taste. Serve garnished with cheese and fresh basil.

Makes 6 servings
Serving size: 2 cups soup, 1 tablespoon cheese and 1 teaspoon parsley

Per Serving:
Calories 260; Total Fat 8 g; (Sat Fat 2 g, Mono Fat 4.35 g, Poly Fat .99 g) ; Protein 15 g; Carb 37 g; Fiber 10 g; Cholesterol 5 mg; Sodium 560 mg