Buy them: Look for plump and firm berries that are free from mold and are bright in color. Your nose knows what’s good, so give them a quick sniff and pick ones that smell sweet.

Store them: Since berries are quite delicate and prone to mold, take them out of the container when you get home and spread them out in single layer, or as loosely as possible, so none get squished and air can circulate around them. Refrigerate berries you are not planning to eat that day, and hold off on rinsing them until right before you are ready to enjoy. To prolong their storage life, try this method described by Harold McGee in the New York Times.

Freeze them: Stock up on berries now, in their prime season, to freeze for use throughout the year. To prevent them from clumping together, arrange them in a single layer on a baking sheet and place in the freezer. Once the individual berries are frozen, toss them in a freezer friendly bag.

Use them: Of course berries can be eaten on their own, tossed into cereal or yogurt, blended into smoothies and topped with a dollop of cream, but they can also be used as a base for cold soups, added to salsas and barbecue sauces, infused into cocktails and baked into muffins, cookies and pancakes.

Here are some of my favorite berry-inspired recipes:

Better Blueberry Muffins
Raspberry Fool 
Start-Right Smoothie

$149 Smoothie
Ever make a $149 smoothie? I have, quite recently. Here’s how: put some milk, fruit and ice into your good blender. Then, using a stainless steel spoon, add about a tablespoon of almond butter. When the phone rings and you go to answer it, leave the spoon in the blender. Cover and blend on high, forgetting to remove the spoon. You will hear an odd clanking sound, then the motor of your blender will burn out. Blender $145 Spoon $2.50 Ingredients $1.50 Feeling like an idiot: priceless.

Nature’s Lip Plumper
When I was first out of college I decided to make my first chili from scratch. The recipe called for chopped fresh jalapeno peppers “to taste,” but I had no idea how spicy the peppers I bought were, or frankly if they were even jalapenos. So I had the ingenious idea of cutting one open and rubbing it on my lips to find out. I found out all right! I wound up on the sofa in complete agony, my lips burning, bright red and swollen. I finally got some relief covering them with a cold, milk soaked towel but they stayed inflamed the rest of the night. Come to think of it, I just may have discovered nature’s lip plumper. I don’t recommend it.

How Do You Say Chicken?
I was 18 years old in Japan (back in my modeling days) and walked in alone to a den-like noodle bar filled with serious looking businessmen in suits slurping steaming bowls of noodles. I didn’t speak a word of Japanese and the staff didn’t speak English, so I pointed to a bowl of soup and my waiter nodded enthusiastically. I really wanted chicken in my soup but no matter how slowly, clearly and loudly I said CHICK-IN of course he still didn’t understand. As a last resort, I stood up and a little shyly began flapping my elbows and clucking. Even the serious suits laughed. I got my chicken noodle soup that night and I also learned a little Japanese: baka gaijin means “silly foreigner.”

Tell me, what are some of your funny food bloopers?

Q: What are the best foods to combat inflammation?

Question submitted by Kristyn Whitney via Facebook.

Inflammation is thought to be at the root of much that ails and ages us, from affecting our skin and joints to our heart health and risk of cancer. Happily, there are certain foods that work to keep inflammation at bay, and they all happen to be delicious.

Kale: All deeply colored green, red or orange produce ranks as anti-inflammatory, but kale is one of most power-packed. So if you haven’t caught on to kale yet, now is the time. This recipe for Kale Chips cannot be beat!

Dried Cherries: Dried tart cherries get their stunning red color from a powerful antioxidant called anthocyanin, which has been shown to have remarkable anti-inflammatory effects. Research has linked tart cherries to reduced pain from gout and arthritis, as well as post-exercise muscle soreness and joint pain.

Salmon: Omega-3 fat and vitamin D have powerful inflammation fighting ability, and fatty fish like salmon and sardines are top sources of both.

Curry: Spices like ginger and turmeric (commonly found in yellow curry powder) not only add flavor, color and excitement to food, they also have incredible anti-inflammatory power.

Green tea: Green tea is packed with flavanols, which have been shown to help reduce inflammation. So enjoy a few cups a day. It is delicious hot or iced.

Have a question for me? Ask me on Facebook or twitter!

You could get whiplash if you turn your head each time a new diet claims to be the answer. Individual studies often contradict each other, which is why scientists wait for a body of research to be done before they change their recommendation. Unfortunately the media and our popular diet culture can’t wait that long, so we are stuck with a barrage of hyped up studies and fad diet books based on a grain of truth but with no real staying power.

The fact is there is no one perfect diet. Rather, there are many different ways of eating that promote health and well being. One thing’s for sure: the plan that will get you feeling and looking your best in the long run is the one you can stick to. Changes that are too extreme usually only last a few weeks. Trust your instincts as to what feels right for you and find a plan you can live with---one that provides you with a wide variety of nutritious, delicious, unprocessed foods you can enjoy.

Rather than think of food in extremes as yes/no, good/bad, I find it helpful to categorize foods into three groups:

Usually- Make these the back bone of your diet.

Example: whole fruits and vegetables, whole grains, beans, nuts, fish, healthy oils, lean proteins and low-fat dairy

Sometimes- OK to sprinkle in, in modest portions, throughout the day

Example: 100% juices, unrefined sweeteners like honey, meats slightly higher in fat, white flour

Rarely- OK to eat small amounts on occasion

Example: bacon, cakes, fried foods

For my complete Usually, Sometimes, and Rarely food lists, and for a plan you can really stick to, check out my revised and updated Small Changes, Big Results: A Wellness Plan with 65 Recipes for a Healthy Balanced Life Full of Flavor.

Have a question for me? Ask me on Facebook or twitter!

Q. What’s the healthy scoop on fat? Monounsaturated vs. polyunsaturated?

Question submitted by Jenn Bar via Facebook

A. There are two main types of unsaturated fats—monounsaturated and polyunsaturated, each with its own positive qualities. Monounsaturated fat, from foods like canola oil, olive oil, avocados, and almonds, helps lower bad cholesterol (LDL) while maintaining good cholesterol (HDL) and has been shown to protect against heart disease, stroke, and cancer.

Polyunsaturated fats come in two types—omega-3 and omega-6. Both are essential—meaning you must get them though your diet to prevent a deficiency. Omega-3 and omega-6 fats are both critical to the health of all of our cells, especially those associated with the skin and the immune system, but they play different roles in our bodies. Most of us get plenty of omega-6 from salad dressings and cooking oils, especially when dining out.

For a healthy balance, the thing to focus on is getting more omega-3 and monounsaturated fats. That means getting your fat from foods like fish, nuts, seeds, avocado and tofu, and using oils like canola, olive and nut oils.

Check out my brand new classic brunch recipes made over with healthy canola oil.

• --Whole-Grain Waffles with Strawberry Rhubarb Topping
• --Crepes with Shrimp, Spinach and Herb Filling
• --Whole-Grain Apple Oven Pancakes
• --Banana Bread with Chocolate Drizzle
• --And more….

Have a question for me? Ask me on Facebook or twitter!

1) Cooking Light The Food Lover's Healthy Habits Cookbook: Great Food & Expert Advice That Will Change Your Life by Janet Helm RD and the editors of Cooking Light

Janet Helm is a true leader and innovator in the dietitian community ---and a simply delightful person---she knocks it out of the park with this, her first, book. Besides having terrific information, ideas and recipes galore, it is the most visually exciting healthy cookbook I have ever seen. It has a magazine-like feel, packed with colorful, photo-driven graphics and lots of fun tips from top bloggers and Cooking Light readers sprinkled throughout. This book gives you real-world advice to make 12 new, healthy habits that can certainly add up to a better you.

2) The Best Things You Can Eat by David Grotto RD

Dave Grotto, well known as the “guy-a-titian” has smarts and a terrific sense of humor, both of which show up in spades in this good food guide. As I wrote in my blurb on the book’s jacket, this book “is like a Fortune 500 for food-- a who’s who in nutritional wealth that celebrates the healthy bounty real food provides.” Want to know which fish is highest in Omega-3 and what the top source of Vitamin C really is? Then this is the book to grab.

 3) Clean Eating for Busy Families by Michelle Dudash RD

Michelle Dudash is a classically trained chef and registered dietitian with a serious passion for food. Her culinary style has always appealed to me, and it really shines in this beautiful family-oriented cookbook. Besides great recipes and beautiful photos, it includes detailed shopping lists and tips like “Ten Tips for Dealing with Picky Eaters.”

Days of frigid, single-digit temperatures can sure bring on the blues, and it’s natural to turn to food to lift your spirits. But while eating, say, a hunk of chocolate cake can make you feel good for the short term, we all know how that strategy can backfire over time. Happily there are delicious, mood boosting foods that can make you feel better now and beyond the thaw.

Salmon
Several studies have found vitamin D can help combat seasonal affective disorder (SAD). That’s because Vitamin D is involved with the production of serotonin, a brain chemical that gives us a sense of calm and well-being. Your skin can synthesize vitamin D when exposed to the sunlight, but during the winter months you’re not likely to catch enough rays. Eating plenty of salmon can help, since it’s one of the best sources of vitamin D out there. Fortified milk and egg yolks are top sources too.

Recipe: Roasted Salmon with Shallot-Grapefruit Sauce

Whole Grain Pasta
When you’re stressed, carbs are typically the first thing you grab. This is because foods high in carbs help increase the feel good hormone serotonin. Instead of choosing jelly beans or a package of sugary cookies, enjoy a delicious, smartly portioned whole grain pasta dinner to help you unwind during the evening.

Recipe: Spaghetti with Cherry Tomatoes and Toasted Garlic

Spinach
A study conducted at Tufts University linked low levels of folate to depression, low energy levels and memory loss. Folate is found in foods such as spinach, lentils, beans, peanuts, garbanzo beans, corn, asparagus, and some fruit like cantaloupe, honeydew and oranges.

Recipe: Chickpea and Spinach Salad with Cumin Dressing

Chamomile Tea
A 2009 study published in the Journal of Clinical Psychopharmacology found that a component in chamomile tea has a calming effect. So kick back and relax with a warm cup of at the end of the day.

S: Specific
Instead of resolving to generally “eat better” zero in on specific actions like “include a vegetable or fruit at each meal or snack”

M: Measurable
Make sure you can measure your success on a daily basis. Create a checklist so you can confirm each met goal at the end of the day.

A: Attainable
Make resolutions that are a bit of a stretch but are still reachable. Instead of vowing to “never eat dessert again,” consider a more reasonable goal of “eat dessert no more than twice a week” for example. On a scale of 1-5, where 1 is easy and 5 is a huge struggle, make resolutions that feel like a 3.

L: Live-able
Ask yourself if you can really live with the resolutions you are making. If the answer is no, adjust them so they feel like a change you can stick with for the long term.

L: Luscious
You shouldn’t feel deprived or have to sacrifice flavor when eating better. Make sure your resolutions are backed by delicious, healthy eating options.

Small Changes, Big Results
My revised and updated edition of Small Changes, Big Results has just been released in time for the New Year. It is a 65 recipe cookbook with a 12-week wellness plan that involves 3 small changes a week, like the ones described above. There is no need to do anything drastic or extreme to reach your goals. In fact, going to extremes usually backfires and keeps you on the same old diet roller coaster. Instead, by making small changes you can stick with, you get big results for the long term.

So what’s new in this edition?
* Updated food sections to reflect the latest science. For instance, we now know that sugar is worse for you and coffee and coconut are better for you than we once thought. We know we need more vitamin D and that spices contain powerful antioxidants.
* New options at the grocery store like edamame, Greek yogurt and quinoa which were once hard to find but are now in most stores.
* The scoop on hot topics like agave, stevia, gluten and local eating.
* Ellie addresses popular fitness classes like Zumba and yoga.
* Websites and apps that can help you stay on track with the weekly changes and make an active life more accessible to those on-the-go are incorporated.
* The Feeling Good sections now include ways to balance new technology in your life, from finding ways to “unplug” to making the most of social media.

Here’s a sneak peak at a couple of recipes from the book:

-Kale Chips

-Minestrone Soup

TELL ME: What small changes are you making in 2013?

Holidays are about celebrating what’s most important in life, and at the top of my list is the health and happiness of my friends and family. I always treat them to good-for-you gifts that also feel decedent and indulgent. Here are a few of my favorite healthy, holiday gift baskets that are sure to get raves:

Healthy Indulgences
Put together a collection of luscious treats packed with nutritious perks. My favorites:

*Roasted or spiced almonds

*Sweet tart dried cherries

*Top-quality extra virgin olive oil 

*Local honey or maple syrup 

*A bottle of red wine 

*A selection of dark chocolates (60% cocoa or higher)

*Add a copy of my latest book Comfort Food Fix

Tea for two
A cup of hot tea is one of life's simple pleasures, and to top it off you even get a healthy dose of antioxidants. For a simple but thoughtful gift, gather an assortment of tasty teas that will help your loved ones stay warm and relax during the holiday season. My personal favorites are black teas infused with fruit and herbs, especially blackberry and sage. If you want to get fancy, include loose leaf teas and a tea infuser. Or, if you’re not the Do It Yourself type, you can also find a wide selection of tea gifts in stores and online (like this Mikos glass teapot on my OpenSky page).


Breakfast
One of the things I enjoy the most about holidays is having the time to lounge around in the morning with my family relaxing in our PJ’s. A Breakfast Basket is a great way to share some of the things that help make those holiday mornings so special. Try:

*Homemade muffins like my Pumpkin Bread with Cranberries or my Better Blueberry Muffins, from my latest book Comfort Food Fix (which, of course, would be nice in this basket too;))

*A jar of apple butter 

*A bottle of pure maple syrup

*Fresh oranges or clemetines

*A package of exotic coffee 

*A couple of artful coffee mugs

Here’s to a happy and healthy holiday season! Enjoy!

This Wednesday, October 24th, is the second annual Food Day, a national celebration to “eat real”, led by Center for Science in the Public Interest. It is a movement that brings together a diverse coalition of people and organizations that care about food and strive for more healthy, affordable and sustainable food systems. There will be thousands of events taking place throughout all 50 states from massive food festivals, film screenings and cooking demonstrations to contests on campuses, church suppers, hunger drives. I was so inspired by Food Day that I volunteered to be on its Advisory Board and will be heading up two events in my area.

First, on Food Day itself, I’ll be teaching an interactive cooking class for the students of Haven Academy, a school in the Mott Haven section of the Bronx, to help kick-off the opening of a new herb and vegetable learning garden on their terrace. Although it is just four miles from the gleaming skyscrapers of Manhattan, Mott Haven is the poorest congressional district in the country. This garden can make a huge difference in these children’s lives—giving them access to and awareness of healthy foods and a way of eating that many have never been exposed to. Haven’s students will grow chard, beets, radishes, tomatoes, herbs, peppers, cabbages, pumpkins and more for the school. Garden management will be integrated into their daily curriculum as part of the school’s overall health and nutrition program. The kitchen staff will also incorporate the freshly grown vegetables into its cafeteria menu so children can experience how they can incorporate produce into their everyday meals. We hope that reaching the Haven Academy students is just the beginning-- that the lessons learned form this hands-on nutrition education will grow outside the classroom to impact the families, and move through the families to the community, to the entire city of New York, to the state, and eventually aid in the overall progress of creating healthier school environments for our children.

Speaking of reaching the families, that is what I will be doing for my second Food Day event on October 30th. (You can celebrate Food Day all week!) That day I will be doing a cooking demo for parents of public school students on the Upper West Side of Manhattan. I will be showing them how to fix 3 quick, easy and healthy meals that make the most of leftover roast chicken. I will be doing this demo in conjunction with Les Dames D’Escoffier’s Green Tables initiative in partnership with Wellness in the Schools.

Getting involved in Food Day is a perfect way to get together and step up for healthy, affordable and delicious food. It is a day dedicated to inspiring and educating each other to embrace healthy eating as part of our everyday lives. You can participate simply by making a home cooked meal or organizing a pot luck dinner. Also check out one of the many exciting events going on around the country. 

TELL ME: How will you be participating?

A speedy, delicious and healthy breakfast is possible. Choose a simple recipe, lay out your ingredients and set the table the night before. It’s well worth it. According to the National Weight Control Registry, 78% of folks who lost weight and kept it off ate breakfast every day. Skipping breakfast is linked with higher body mass index (BMI) and increased risk of obesity. And several studies show eating breakfast decreases impulsive snacking and leads to fewer calories consumed at meals later in the day. If all that doesn’t convince you, these fast flavorful breakfast recipes sure will!

If you have a little time…
Whip up one of these easy dishes in 5 to 10 minutes and still have plenty of time to enjoy your meal:

--Cherry Vanilla Oatmeal

--Start Right Smoothie

--Mocha Java Smoothie — it’s coffee and breakfast all in one cup!

--Spicy Egg and Avocado Wrap (Note: Hard-boil eggs the night before)

--Cheddar-Apple Quesadilla

If you’re running out the door…
With the hustle and bustle of busy mornings, some days there’s just no time to cook. Here are simple grab-and-go options:

--Fill a re-sealable bag with whole grain cereal, walnuts and dried cherries.

--Grab one of my Energy Bars.

--A single-serving container of low fat yogurt and a banana

--A hard-boiled egg (made ahead), piece of fruit, and handful of whole-grain crackers.

--A stick of part-skim mozzarella cheese, a chunk of whole-grain baguette, and handful of grapes.

--Two pieces of whole-grain crisp bread spread with soft goat cheese and topped with sliced apples and a drizzle of honey.

TELL ME: What’s your favorite quick and easy breakfast?

Top Tunes

1. How Come You Don’t Call Me by Alicia Keys

2. Windows Are Rolled Down by Amos Lee

3. Three Little Birds by Bob Marley

4. Where is the Love? By Black Eyed Peas

5. Babylon by David Gray

6. Toothbrush and My Table by Grace Potter and the Nocturnals

7. Better Than by John Butler Trio

8. That’s Not Love by Keb Mo

9. Learning to Fly by Tom Petty and the Hearbreakers

10. You Gotta Be by Des’ree

I’D LOVE TO HEAR: What are your favorite songs to cook to?

“La dolce vita” (the good life) is much more than a movie title or catchy phrase. As I learned on a recent family vacation to Italy, it is a satisfying approach to living that’s about slowing down and savoring all that life offers.


On my Italian excursion it struck me that much of the healthfulness of the Mediterranean diet can be attributed to this “la dolce vita” philosophy. Eating well is more than what you eat-- it is also how you eat and your attitude toward food. Here are three ways Italians approach food that can help up enjoy a little more of “la dolce vita” here and be healthier for it.

Make Good Food a Priority
Quality and taste are held to a high standard wherever you go in Italy. Good food is considered important and short cuts that compromise quality are shunned. Even at an airport kiosk I had a fresh arugula salad and a just-grilled Panini with simple but excellent ingredients. If we all put a tiny bit more effort into preparing quality, minimally processed food here, we’d all be a lot better off.

Sit Down Together and Savor
In Italy it is clear that mealtime is not only about food, it is a time for families and friend to connect around the table. You really don’t see people eating at their computer or skipping lunch like we do here. People value the community of mealtime and take time out to stop and enjoy a meal together.

Focus on Local Ingredients
There is a tremendous pride in locally produced food and a sense of tradition and craft about how food is produced and prepared. On a tour of Parmigiano Reggiano production I was amazed at the level of passion, care and adherence to tradition involved. (That is a photo of me in the room where the cheese is aged.)

I also noticed how common it was to take advantage of local produce. When we were there artichokes and peas were in peak season. You could buy artichokes at the market for 10 for 1 Euro ($1.40)! Artichokes and peas were served everywhere, every-which-way and I have never found them more delicious. (The photo is a dish of artichokes we were served at a lovely trattoria in Bologna)

Happily, artichokes were in season when I returned home as well, and I have been relishing cooking them and sitting down with my family and friends to enjoy them, in true Mediterranean, La Dolce Vita.

STEAMED ARTICHOKES WITH ALMOND SAFFRON DIP

4 artichokes
Pinch saffron
1 tablespoon boiling water
1/4 cup sliced almonds
2 tablespoons olive oil
1 small onion, chopped
2 garlic cloves, finely chopped
1 cup non-fat plain yogurt
¼ cup flat leaf parsley leaves
1 ½ tablespoons lemon juice
Salt and freshly ground black pepper

Arrange the artichokes in a steamer basket set over at least 3 cups of water and steam, covered, until the leaves can be easily removed, about 40 minutes. Let cool. About halfway through cooking check the water level and add more if necessary.

In a small bowl, stir together saffron and the tablespoon of boiling water. Toast the almonds in a small dry skillet over medium-high heat until beginning to brown, about 2 minutes. Remove the almonds and add 1 tablespoon of the oil to the pan. Add onion and cook until beginning to brown, 3 to 5 minutes. Add the garlic and cook until fragrant, about 30 seconds. Transfer to a bowl and let cool. In a food processor, grind the almonds until finely chopped. Add the saffron mixture, onion mixture, yogurt and parsley and puree until smooth. Transfer to a bowl and stir in the lemon juice and remaining 1 tablespoon olive oil. Season to taste with salt and pepper. Serve with the artichokes.

Makes 4 servings
Serving size 1 artichoke and ¼ cup sauce

Per Serving:
Calories 200; Total Fat 10 g; (Sat Fat 1.5 g, Mono Fat 7 g, Poly Fat 2 g) ; Protein 9 g; Carb 22 g; Fiber 8 g; Cholesterol 0 mg; Sodium 170 mg

Excellent source of: Fiber, Vitamin C, Folate, Vitamin K, Magnesium, Manganese
Good source of: Protein, Vitamin A, Vitamin B6, Calcium, Copper, Iron, Phosphorus, Potassium

I'm thrilled to be the Dietitian of the Day for May 31, 2012 on Oldways Mediterranean Diet Month Celebration and honored to be a member of their Whole Grains Council Advisory Board.  Follow Oldways on Facebook and twitter.

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