Friday, February 15, 2008
Thursday, February 14, 2008
SMART FOOD SHOPPING
Part 1 — WHY BOTHER?
Why would a society obsessed with youth, beauty and fitness, consume huge quantities of toxic, nutrient-poor foods that hasten aging, spoil looks and promote ill health?
Answer: Multiple studies cite habit as the main reason for this paradox. Caused and supported by an environment flooded with seductive advertising and inescapably accessible junk food, this insidious habit often careens into full-blown food addiction, the studies also show.
Fortunately, consumers are learning to protect themselves and make better choices:
1) To keep up with increasing demands on their time and energy—both at home and in the workplace—more and more people realize they have to stay healthy. As a result, nutritious fare is pushing salty, sugary, greasy ‘comfort’ foods off plates and restaurant menus.
2) Organic farming is taking off. In fact, a week doesn’t seem to go by without some University research center making headlines with conclusive evidence that organic fruits and vegetables pack much higher concentrations of nutrients than do conventionally grown produce.
3) Organic agriculture is also gaining traction against genetically engineered grains— which, by the way, are being locked out of most European and Asian markets. (Let’s hope the organic food industry will also stand its ground against the meat and dairy products obtained from cloned cattle, swine and goats, which—it now turns out—has been quietly fed into the U.S. food supply for years. More information about this will be posted here at later dates.)
4) Soaring healthcare costs are forcing the Government to face up to the fact that the U.S. food supply’s profit-driven industrialization, is the main cause of the nation-wide epidemic of obesity, diabetes and other chronic diseases. Pressure from taxpayers can motivate the Government to protect public health through its regulatory powers—just as it does by regulating tobacco and alcohol, and by banning transfats. Consumer dollars also pressure the food industry to increase its output of whole foods that contain all their natural nutrients, and are grown or produced without chemical fertilizers, pesticides, fungicides, cloning, GMOs, growth-hormones, antibiotics or the myriad other artificial tools that have been repeatedly shown to be harmful to people and the environment.
The first baby step to acquiring better eating habits is to choose real foods when shopping or dining out.
In the words of Hippocrates, “Make food your medicine.” Highly regarded in ancient Greece for his systemic approach to healing, Hippocrates came to be called the Father of Medicine. He understood that well-balanced nutrition, not potions (such as today’s pharmaceuticals), is what forms the building blocks of a healthy individual. How puz
zling then that, while physicians are still being sworn into their profession by reciting the Hippocratic Oath, many seem to have forgotten that healthy food provides far more, and longer lasting benefits than pills, Botox shots or cosmetic surgery.
Want proof?
(a) Follow the shopping list at the end of this article, as best you can.
(b) Read… Read everything you can get your hands on about the connection between health and foods. Read labels, magazines, newspaper articles, books, newsletters… Find reliable sources of information on the Internet and learn some more. Above all, learn to tell the difference between hype (i.e. self-serving marketing) and reliable, expert information. Read opposing views and use both intellect and instinct to draw your own conclusions. Have fun figuring out how to improve (maybe even save) your life. Tell us what you have learned, and if you give us permission, we’ll post it on the FreeRangeClub blog. Another worthy activity—albeit a thankless and frustrating one—is to pester others to follow your lead.
(c) As soon as it all begins to make sense, you won’t need to follow our suggestions, except as guides to developing your own food-shopping lists. Be aware of how each food makes you feel—in body, mind and mood. Check out the ingredients to make sure you’re not just reacting to a temporary sugar-high, for instance.
(d) Once the toxic additives, sugars and artery-clogging fats are driven out of your body by high-fiber produce, whole grains and lots of water, you’ll notice an increase in energy, faster and clearer thinking and more optimistic outlook. Now is the time to pay attention to your body’s
reactions not only to what you actually eat, but also to the foods you touch while shopping. Close your eyes, imagine eating them, and pick only what feels good.
(e) Eat healthy food for at least four months to give your body a chance to kick bad eating habits, and to give yourself a chance to develop an emotional relationship with nutritious foods.
(f) Remember that some people don’t know what it’s like to feel good. They are so used to digestive difficulties (i.e. bloating, cramps, irritable bowels, etc.) that these symptoms’ disappearance causes an uncomfortable sense of loss. That’s when temptation to recapture the missing misery with some junk food, is strongest.
(g) The next danger zone is when distrust and fear set in. Reassurances are needed that it’s possible to break bad eating habits, “one day at a time,” and that there is no reason to fear the return of digestive problems as long as one keeps on track.
(h) Buy locally grown fruits and vegetables—preferably organic—at farmers’ markets and stores that support reputable regional growers. The shorter the distance between farm and table, the longer fruits and vegetables spend ripening and absorbing nutrients. What’s more, the transportation of foods over long distances causes massive environmental pollution.
(i) Once your body gets used to good nutrition, junk food will probably make you gag. This is the time to REALLY listen to your body. Because, as with all addictions, even a bite or two of your once-beloved fare could plunge you right back into self-destructive eating patterns.
(j) Buy WILD-CAUGHT fish, shrimp and scallops whenever possible. With rampant over-fishing stripping the oceans, that luxury may not be available to us for long. While we strongly advise to avoid eating imported farm-raised fish and shellfish—especially from China (see more information about this on the FreeRangeClub site) —there are some aquaculture businesses that produce safe seafood by using futuristic science and environment-friendly technology. == One such high-tech aqua-farm, located off Hawaii’s Kona coast, claims that its succulent fish known as KONA KAMPACHI™ is as safe and healthy to eat as any wild-caught seafood. We tasted it, both raw and grilled, and found the Kona Kampachi™ light, flaky and delectable.== An even bigger problem than toxic fish-farms is the prevalence of mercury in most of the Earth’s waterways, and in most seafood. The silver lining around this dark cloud, is that there levels of mercury are low enough in certain fish and shellfish to make they safe to eat in moderate quantities. For example, sardines, anchovies and herring are safest to eat, since they contain only negligible amounts of mercury. Still in the safe range—and rich in healthy Omega-3 polyunsaturated fatty acids—are the wild-caught North Atlantic salmon, Atlantic mackerel and a several other oily fish. Shrimp and some scallops seem to contain less mercury and pollutants than other shellfish. Mercury concentrations are high, however, in most tuna and some other large fish. More complete lists of both safe and toxic seafood can be found on the Web. One source of information about seafood safety that seems reliable is the Maine Center for Disease Control & Prevention (in the Dept. of Health & Human Services’ Division of Environmental Health) at www.maine.gov/dhhs/cohp/fish/hgposter.htm . Another is the Monterey Bay Aquarium’s West Coast Seafood Guide (updated annually), at www.seafoodwatch.org . Interested in supporting sustainable fishing? The Blue Ocean Institute has an on-line Guide to Ocean Friendly Seafood at www.blueocean.org .
(k) Food-shopping can be both fun and a source of great pleasure for all the senses. Feast your eyes on colorful produce. Inhale the aroma of warm breads, exotic cheeses, fresh-ground coffee, herbs and spices. Crunch store-offered samples of nuts and seeds. And imagine the flavors you’ll bring out of the fresh meats, fish or fowl you select for your latest recipe.
(l) Just don’t assume that the reputable healthfood establishment you frequent carries nothing but healthy foods. It couldn’t stay in business if it did. So, be aware that many questionable products lurk among the finest produce, organic grains and other delicacies displayed on shelves. Think of a minefield when navigating the aisles of food stores, and check ingredients and sources.
Following is a list of brands and foods we have researched, and used for months or years, and found both delicious and healthy:
Liquid Seasonings: “Organic Tamari Soy Sauce”— by EDEN
“Biologique Sauce Worcestershire Végétalienne (Sans Anchois—without anchovies)”— by THE WIZARD.
Organic Salad Dressings, Oils & Marinades:
“Sesame Tamari Organic Vinaigrette (1 carb per serving)”— by ORGANIC VILLE
“Organic Lemon Tahini Dressing”— by WHOLE FOODS 365 ORGANIC
“Organic Dijon Mustard “ -------------- by WHOLE FOODS 365 ORGANIC
“Organic Extra Virgin Olive Oil—Cold Pressed”—by WHOLE FOODS 365 ORGANIC
“Organic Sesame Oil (unrefined – for medium heat)” —by SPECTRUM
“Organic Olive Oil Mayonnaise” with Extra Virgin Olive Oil
Dairy: “Organic (cow) Yogurt – low fat or non-fat, plain or fruit-flavored)”—by WALLABY or HORIZON
“Organic Unsalted (or salted) Butter”—by HORIZON ORGANIC
“Organic (co
w) Cottage Cheese (low-fat, plain)”—by HORIZON or other organic producers
Various goat cheeses, such as a hard yellow cheese by ALTA DENA
A goat Feta cheese by KAROUN DAIRIES in Sun Valley, CA
Creamy goat milk cheeses (“Plain” or with “Basil & Roasted Garlic”)— by CHAVRIE
Various organic soy, “Veggy Vegan” and rice ‘cheeses’ (individually packaged slices)—by GALAXY NUTRITIONAL FOODS.
Herbs & Spices: Organic Brands: SIMPLY ORGANIC == THE SPICE HUNTER == WHOLE FOODS 365 ORGANIC == FRONTIER ORGANIC ==
Products: Dill Weed; Tarragon (leaves); Turmeric; Thyme; Rosemary; Basil; Garlic (chips & powder); Onion (chips & powder); Paprika (sweet); Cayenne Pepper (hot); Parsley (leaves); “Herbes de Provence”; Cinnamon; Ground Cumin; Vanilla Extract (liquid); Sea Salt.
Breads, Crackers, Cereals, Power Bars, etc.: Brands & Products:
RUDI’S ORGANIC BAKERY (wide variety of organic whole grain breads)
FRENCH MEADOWS BAKERY-ORGANIC (whole grain spelt bagels)
WHOLE FOODS 365 ORGANIC (“Org. Wheat Square Crackers”; “Org. Hearty Whole Grain Toasted O’s” --crunchy whole wheat & oat cereal; “Org. Rice & Lentil Pilaf—Gluten-Free”; “Org. Spanish-Style Rice—Gluten-Free”; “Org. Cinnamon Graham Cracker Sticks”)
PAUL NEWMAN’S ORGANICS (pretzels, cookies, etc.)
(various brands: Whole Wheat and Spelt English Muffins, spelt tortillas for wraps)
CASCADIAN
FARMS (power bars, “Org. Sweet Orange Marmalade”; “Chewy Granola – ‘Harvest Berry’ and’ Fruit & Nut’ Bars”;)
ARROWHEAD MILLS (“Organic Spelt & Cranberries Whole Grain Cereal”)
EDWARD & SONS (“Baked Brown Rice Snaps with Org. Brown Rice—Vegetable, Toasted Onion, and Plain”)
NATURAL PATH (“Org. Toaster Pastries” – Blueberry – NOT frosted)
HEALTH VALLEY (“Org. Tarts” – low fat, blueberry, red cherries, etc.)
Soups: HEALTH VALLEY and WHOLE FOODS 365 offer a wide variety of organic canned soups, ranging from chicken-noodle to tomato, minestrone, vegetable, mushroom-barley, etc. (Good to have in the pantry for busy or rainy days.)
Dried Fruits: JUST TOMATOES of Westley, CA offers “Org. Just Blueberries” and other dry fruit
PAVICH (organic raisins, “Jumbo Thompson Seedless,” etc.)
WHOLE FOODS 365 ORGANICS (organic apricots, cranberries, prunes, etc.)
Condiments: MEDITERRANEAN ORGANIC (“Org. Black Olives—Tree-Ripened”; “Org. Wild ‘Non-Pareil’ Capers” etc.)
Honey & Syrups: VIRGIN ORGANIC (“Multiflower Honey”)
WHOLE KIDS (“Org. Honey” – in Teddy Bear container)
FLAVORGANICS (“Org. Amaretto, Raspberry, French Vanilla, Caramel, Irish Cream” syrups for coffee & dessert flavoring.
Canned Fish: CROWN PRINCE (“Wild-Caught Brisling Sardines in Pure Olive Oil” – 2 layers, hand-packed, naturally wood smoked—good source of calcium & protein). NOTE: Always choose sardines—and when available, salmon— WITH their skin and bones, for added nutritional value
WHOLE FOODS 365 (“Wild-Caught Red Sockeye Salmon”; & “Wild-Caught Pink Salmon” – both canned WITH skin & bones. Great for pseudo-tuna salads—with hardboiled eggs, organic olive oil mayonnaise (see above), lemon, garlic and onion chips, red paprika, dash of cayenne pepper, with such herbs as dill, parsley and basil, and Dijon mustard.)
BUBBA’s sliced herring and onion rings in wine & vinegar
Teas: Various ORGANIC teas are available from EDEN FOODS
BANCHA (great organic Green Tea)
YOGI TEA
UNCLE LEE’s TEA
CELESTIAL SEASONING
TRADER JOE’s (see “Org. Spiced Rooibos ruby Red Chai”)
CHOICE ORGANIC TEAS (see “English Breakfast”)
DR. ANDREW WEIL (“Gyokuro,” “Turmeric,” “Green White,” “Darjeeling,” “Jasmine White,” etc.)
ITO EN – OI OCHA (“Sencha Shot Green Tea, brewed teas: “Tea Pear White Tea,” “Tea )
***Check out ORGANIC YERBA MATE (traditional & medicinal, herbal calmative & digestive)
Chocolates: DAGOBA ORGANIC CHOCOLATE comes in various flavored and plain versions, and are always high in cacao content
GREEN & BLACK’S chocolates also come in a variety of flavors, from “Mayan Gold,” to “Espresso,” “Cherry,” etc., and are high in cacao content
Alcoholic Beverages: THE ORGANIC SPIRITS COMPANY - “The World’s First Certified Organic Spirits—London & Scottish International, Ltd.” (“Juniper Green Organic Gin,” ”UK5 Org. Vodka,” “Papagayo Org. Rum,” “Highland Harvest Org. Scotch Whisky.”)
NOTE: See our tips for selecting storing and cleaning produce and other foods in “SMART FOOD SHOPPING — Part 2”
ENJOY….
Why would a society obsessed with youth, beauty and fitness, consume huge quantities of toxic, nutrient-poor foods that hasten aging, spoil looks and promote ill health?
Answer: Multiple studies cite habit as the main reason for this paradox. Caused and supported by an environment flooded with seductive advertising and inescapably accessible junk food, this insidious habit often careens into full-blown food addiction, the studies also show.
Fortunately, consumers are learning to protect themselves and make better choices:
1) To keep up with increasing demands on their time and energy—both at home and in the workplace—more and more people realize they have to stay healthy. As a result, nutritious fare is pushing salty, sugary, greasy ‘comfort’ foods off plates and restaurant menus.
2) Organic farming is taking off. In fact, a week doesn’t seem to go by without some University research center making headlines with conclusive evidence that organic fruits and vegetables pack much higher concentrations of nutrients than do conventionally grown produce.
3) Organic agriculture is also gaining traction against genetically engineered grains— which, by the way, are being locked out of most European and Asian markets. (Let’s hope the organic food industry will also stand its ground against the meat and dairy products obtained from cloned cattle, swine and goats, which—it now turns out—has been quietly fed into the U.S. food supply for years. More information about this will be posted here at later dates.)
4) Soaring healthcare costs are forcing the Government to face up to the fact that the U.S. food supply’s profit-driven industrialization, is the main cause of the nation-wide epidemic of obesity, diabetes and other chronic diseases. Pressure from taxpayers can motivate the Government to protect public health through its regulatory powers—just as it does by regulating tobacco and alcohol, and by banning transfats. Consumer dollars also pressure the food industry to increase its output of whole foods that contain all their natural nutrients, and are grown or produced without chemical fertilizers, pesticides, fungicides, cloning, GMOs, growth-hormones, antibiotics or the myriad other artificial tools that have been repeatedly shown to be harmful to people and the environment.
The first baby step to acquiring better eating habits is to choose real foods when shopping or dining out.
In the words of Hippocrates, “Make food your medicine.” Highly regarded in ancient Greece for his systemic approach to healing, Hippocrates came to be called the Father of Medicine. He understood that well-balanced nutrition, not potions (such as today’s pharmaceuticals), is what forms the building blocks of a healthy individual. How puz
zling then that, while physicians are still being sworn into their profession by reciting the Hippocratic Oath, many seem to have forgotten that healthy food provides far more, and longer lasting benefits than pills, Botox shots or cosmetic surgery.Want proof?
(a) Follow the shopping list at the end of this article, as best you can.
(b) Read… Read everything you can get your hands on about the connection between health and foods. Read labels, magazines, newspaper articles, books, newsletters… Find reliable sources of information on the Internet and learn some more. Above all, learn to tell the difference between hype (i.e. self-serving marketing) and reliable, expert information. Read opposing views and use both intellect and instinct to draw your own conclusions. Have fun figuring out how to improve (maybe even save) your life. Tell us what you have learned, and if you give us permission, we’ll post it on the FreeRangeClub blog. Another worthy activity—albeit a thankless and frustrating one—is to pester others to follow your lead.
(c) As soon as it all begins to make sense, you won’t need to follow our suggestions, except as guides to developing your own food-shopping lists. Be aware of how each food makes you feel—in body, mind and mood. Check out the ingredients to make sure you’re not just reacting to a temporary sugar-high, for instance.
(d) Once the toxic additives, sugars and artery-clogging fats are driven out of your body by high-fiber produce, whole grains and lots of water, you’ll notice an increase in energy, faster and clearer thinking and more optimistic outlook. Now is the time to pay attention to your body’s
reactions not only to what you actually eat, but also to the foods you touch while shopping. Close your eyes, imagine eating them, and pick only what feels good.(e) Eat healthy food for at least four months to give your body a chance to kick bad eating habits, and to give yourself a chance to develop an emotional relationship with nutritious foods.
(f) Remember that some people don’t know what it’s like to feel good. They are so used to digestive difficulties (i.e. bloating, cramps, irritable bowels, etc.) that these symptoms’ disappearance causes an uncomfortable sense of loss. That’s when temptation to recapture the missing misery with some junk food, is strongest.
(g) The next danger zone is when distrust and fear set in. Reassurances are needed that it’s possible to break bad eating habits, “one day at a time,” and that there is no reason to fear the return of digestive problems as long as one keeps on track.
(h) Buy locally grown fruits and vegetables—preferably organic—at farmers’ markets and stores that support reputable regional growers. The shorter the distance between farm and table, the longer fruits and vegetables spend ripening and absorbing nutrients. What’s more, the transportation of foods over long distances causes massive environmental pollution.
(i) Once your body gets used to good nutrition, junk food will probably make you gag. This is the time to REALLY listen to your body. Because, as with all addictions, even a bite or two of your once-beloved fare could plunge you right back into self-destructive eating patterns.
(j) Buy WILD-CAUGHT fish, shrimp and scallops whenever possible. With rampant over-fishing stripping the oceans, that luxury may not be available to us for long. While we strongly advise to avoid eating imported farm-raised fish and shellfish—especially from China (see more information about this on the FreeRangeClub site) —there are some aquaculture businesses that produce safe seafood by using futuristic science and environment-friendly technology. == One such high-tech aqua-farm, located off Hawaii’s Kona coast, claims that its succulent fish known as KONA KAMPACHI™ is as safe and healthy to eat as any wild-caught seafood. We tasted it, both raw and grilled, and found the Kona Kampachi™ light, flaky and delectable.== An even bigger problem than toxic fish-farms is the prevalence of mercury in most of the Earth’s waterways, and in most seafood. The silver lining around this dark cloud, is that there levels of mercury are low enough in certain fish and shellfish to make they safe to eat in moderate quantities. For example, sardines, anchovies and herring are safest to eat, since they contain only negligible amounts of mercury. Still in the safe range—and rich in healthy Omega-3 polyunsaturated fatty acids—are the wild-caught North Atlantic salmon, Atlantic mackerel and a several other oily fish. Shrimp and some scallops seem to contain less mercury and pollutants than other shellfish. Mercury concentrations are high, however, in most tuna and some other large fish. More complete lists of both safe and toxic seafood can be found on the Web. One source of information about seafood safety that seems reliable is the Maine Center for Disease Control & Prevention (in the Dept. of Health & Human Services’ Division of Environmental Health) at www.maine.gov/dhhs/cohp/fish/hgposter.htm . Another is the Monterey Bay Aquarium’s West Coast Seafood Guide (updated annually), at www.seafoodwatch.org . Interested in supporting sustainable fishing? The Blue Ocean Institute has an on-line Guide to Ocean Friendly Seafood at www.blueocean.org .
(k) Food-shopping can be both fun and a source of great pleasure for all the senses. Feast your eyes on colorful produce. Inhale the aroma of warm breads, exotic cheeses, fresh-ground coffee, herbs and spices. Crunch store-offered samples of nuts and seeds. And imagine the flavors you’ll bring out of the fresh meats, fish or fowl you select for your latest recipe.
(l) Just don’t assume that the reputable healthfood establishment you frequent carries nothing but healthy foods. It couldn’t stay in business if it did. So, be aware that many questionable products lurk among the finest produce, organic grains and other delicacies displayed on shelves. Think of a minefield when navigating the aisles of food stores, and check ingredients and sources.
Following is a list of brands and foods we have researched, and used for months or years, and found both delicious and healthy:Liquid Seasonings: “Organic Tamari Soy Sauce”— by EDEN
“Biologique Sauce Worcestershire Végétalienne (Sans Anchois—without anchovies)”— by THE WIZARD.
Organic Salad Dressings, Oils & Marinades:
“Sesame Tamari Organic Vinaigrette (1 carb per serving)”— by ORGANIC VILLE
“Organic Lemon Tahini Dressing”— by WHOLE FOODS 365 ORGANIC
“Organic Dijon Mustard “ -------------- by WHOLE FOODS 365 ORGANIC
“Organic Extra Virgin Olive Oil—Cold Pressed”—by WHOLE FOODS 365 ORGANIC
“Organic Sesame Oil (unrefined – for medium heat)” —by SPECTRUM
“Organic Olive Oil Mayonnaise” with Extra Virgin Olive Oil
Dairy: “Organic (cow) Yogurt – low fat or non-fat, plain or fruit-flavored)”—by WALLABY or HORIZON
“Organic Unsalted (or salted) Butter”—by HORIZON ORGANIC
“Organic (co
w) Cottage Cheese (low-fat, plain)”—by HORIZON or other organic producersVarious goat cheeses, such as a hard yellow cheese by ALTA DENA
A goat Feta cheese by KAROUN DAIRIES in Sun Valley, CA
Creamy goat milk cheeses (“Plain” or with “Basil & Roasted Garlic”)— by CHAVRIE
Various organic soy, “Veggy Vegan” and rice ‘cheeses’ (individually packaged slices)—by GALAXY NUTRITIONAL FOODS.
Herbs & Spices: Organic Brands: SIMPLY ORGANIC == THE SPICE HUNTER == WHOLE FOODS 365 ORGANIC == FRONTIER ORGANIC ==
Products: Dill Weed; Tarragon (leaves); Turmeric; Thyme; Rosemary; Basil; Garlic (chips & powder); Onion (chips & powder); Paprika (sweet); Cayenne Pepper (hot); Parsley (leaves); “Herbes de Provence”; Cinnamon; Ground Cumin; Vanilla Extract (liquid); Sea Salt.
Breads, Crackers, Cereals, Power Bars, etc.: Brands & Products:
RUDI’S ORGANIC BAKERY (wide variety of organic whole grain breads)
FRENCH MEADOWS BAKERY-ORGANIC (whole grain spelt bagels)
WHOLE FOODS 365 ORGANIC (“Org. Wheat Square Crackers”; “Org. Hearty Whole Grain Toasted O’s” --crunchy whole wheat & oat cereal; “Org. Rice & Lentil Pilaf—Gluten-Free”; “Org. Spanish-Style Rice—Gluten-Free”; “Org. Cinnamon Graham Cracker Sticks”)
PAUL NEWMAN’S ORGANICS (pretzels, cookies, etc.)
(various brands: Whole Wheat and Spelt English Muffins, spelt tortillas for wraps)
CASCADIAN
FARMS (power bars, “Org. Sweet Orange Marmalade”; “Chewy Granola – ‘Harvest Berry’ and’ Fruit & Nut’ Bars”;)ARROWHEAD MILLS (“Organic Spelt & Cranberries Whole Grain Cereal”)
EDWARD & SONS (“Baked Brown Rice Snaps with Org. Brown Rice—Vegetable, Toasted Onion, and Plain”)
NATURAL PATH (“Org. Toaster Pastries” – Blueberry – NOT frosted)
HEALTH VALLEY (“Org. Tarts” – low fat, blueberry, red cherries, etc.)
Soups: HEALTH VALLEY and WHOLE FOODS 365 offer a wide variety of organic canned soups, ranging from chicken-noodle to tomato, minestrone, vegetable, mushroom-barley, etc. (Good to have in the pantry for busy or rainy days.)
Dried Fruits: JUST TOMATOES of Westley, CA offers “Org. Just Blueberries” and other dry fruit
PAVICH (organic raisins, “Jumbo Thompson Seedless,” etc.)
WHOLE FOODS 365 ORGANICS (organic apricots, cranberries, prunes, etc.)
Condiments: MEDITERRANEAN ORGANIC (“Org. Black Olives—Tree-Ripened”; “Org. Wild ‘Non-Pareil’ Capers” etc.)
Honey & Syrups: VIRGIN ORGANIC (“Multiflower Honey”)
WHOLE KIDS (“Org. Honey” – in Teddy Bear container)
FLAVORGANICS (“Org. Amaretto, Raspberry, French Vanilla, Caramel, Irish Cream” syrups for coffee & dessert flavoring.
Canned Fish: CROWN PRINCE (“Wild-Caught Brisling Sardines in Pure Olive Oil” – 2 layers, hand-packed, naturally wood smoked—good source of calcium & protein). NOTE: Always choose sardines—and when available, salmon— WITH their skin and bones, for added nutritional value
WHOLE FOODS 365 (“Wild-Caught Red Sockeye Salmon”; & “Wild-Caught Pink Salmon” – both canned WITH skin & bones. Great for pseudo-tuna salads—with hardboiled eggs, organic olive oil mayonnaise (see above), lemon, garlic and onion chips, red paprika, dash of cayenne pepper, with such herbs as dill, parsley and basil, and Dijon mustard.)
BUBBA’s sliced herring and onion rings in wine & vinegar
Teas: Various ORGANIC teas are available from EDEN FOODS
BANCHA (great organic Green Tea)
YOGI TEA
UNCLE LEE’s TEA
CELESTIAL SEASONING
TRADER JOE’s (see “Org. Spiced Rooibos ruby Red Chai”)
CHOICE ORGANIC TEAS (see “English Breakfast”)
DR. ANDREW WEIL (“Gyokuro,” “Turmeric,” “Green White,” “Darjeeling,” “Jasmine White,” etc.)
ITO EN – OI OCHA (“Sencha Shot Green Tea, brewed teas: “Tea Pear White Tea,” “Tea )
***Check out ORGANIC YERBA MATE (traditional & medicinal, herbal calmative & digestive)
Chocolates: DAGOBA ORGANIC CHOCOLATE comes in various flavored and plain versions, and are always high in cacao content
GREEN & BLACK’S chocolates also come in a variety of flavors, from “Mayan Gold,” to “Espresso,” “Cherry,” etc., and are high in cacao content
Alcoholic Beverages: THE ORGANIC SPIRITS COMPANY - “The World’s First Certified Organic Spirits—London & Scottish International, Ltd.” (“Juniper Green Organic Gin,” ”UK5 Org. Vodka,” “Papagayo Org. Rum,” “Highland Harvest Org. Scotch Whisky.”)
NOTE: See our tips for selecting storing and cleaning produce and other foods in “SMART FOOD SHOPPING — Part 2”
ENJOY….
Wednesday, February 13, 2008
Tuesday, February 12, 2008
RECIPE FOR VALENTINE’S DAY ROMANCE
By Catharine L. Kaufman – a.k.a. Your Kitchen Shrink
Ladies of Venus and Martian Gents, if your hopes for this Valentine’s Day are at odds with those of your mates, focus on each other’s compatible desires, and plan the day around special meals. Food, after all, engages all the senses, and dwelling on his and her enjoyment diminishes the importance of otherwise irritating differences.
Let’s face it. Some (most?) men would rather spend V-Day hanging out with the boys, eyes glued to the plasma and whatever Sports Center has on ESPN. The joy of denting the couch with a
cold one in hand, shoveling chips, till it’s time for the after-game stacks at the local IHOP, debating which servers are hot. Dateless ‘real men’ then check out the latest electronic gizmos, surround-sound systems and sports cars, before breaking for lunch—nothing fancy, just a slab of ground cow, fat-drenched fries and bottomless soda to go. Want to please such Martians? Let them return to the couch and enjoy a dinner of pepperoni pizza, right out of the box. Other men prefer a round of golf. Which also includes a round of bragging and friendly banter over drinks with fellow hackers, followed by lunch at the club. (We exaggerate, of course… maybe.)
Meanwhile, Venus is dreaming of flowers, chocolates, candle-lit dinner at a romantic restaurant, moonlight, kisses, loving words on a well-chosen Valentine’s card—accompanied by some gift-boxed bling—aromatherapy-couples-massage, a day at the spa, and being treated extra special by a well-turned out gentleman—or a husband who was willing to dress for the occasion.
It’s not too much to ask—even if fertility is not actually the purpose of this occasion nowadays. Although it was in ancient Rome, when it was celebrated on February 15th by all, as the festival of Lupercalia—dedicated to the fertility of crops, livestock and the populace.
Then, as now, food plays a central role in the seduction and pleasures of togetherness. Eating out or at home, choose “love foods”—the edible aphrodisiacs—to add fuel to the experience. The lusty food list is a long one, starting with almonds—mentioned in the Bible as a fertility symbol. The spear-shaped asparagus was thought to enhance potency, while arugula tossed with orchid bulbs and parsnips made an aphrodisiac antipasto in the first century A.D. The avocado with its smooth, sensuous texture and shape was considered an erotic fruit
by the Aztecs. They also revered cocoa as “nourishment of the gods,” since it contains a substance that affects the romantic wiring in the brain. Bananas, along with their obvious seductive shape, are packed with potassium and Vitamin B to jump start sex hormone production. Mustard is thought to stimulate the sex glands and boost desire. The Romans discovered oysters in the second century A.D. as a high-octane aphrodisiac. Casanova was said to have consumed 50 raw oysters a day. Ginger, nutmeg, honey, figs, licorice, raspberries and strawberries also make the A(phrodisiac)-list.
I suggest setting some time aside during Valentine’s Day to whip up something to titillate your sweetheart’s palate. Super-dark chocolate brownies are a heart-healthy aphrodisiac, and as an added boon they don’t require any cutlery. I make mine low in sugar and fat (so they don’t put him to sleep), and very high in dark chocolate cocoa content -- which tends to make us all amorous. Hugs and chocolate kisses to all . . .
Super-Dark Chocolate Love Brownies
5 oz. of dark chocolate (75% or more cocoa)
1 stick of sweet cream butter (1/2 cup)
2/3 cup of unbleached flour
½ teaspoon of baking powder
¼ teaspoon of salt
¾ cup of organic cane sugar
2 large eggs (1 if you like them really fudgy)
2 teaspoons of pure vanilla extract
1 teaspoon of Frangelico or your favorite liqueur
¾ cup of chopped pecans or walnuts
Preheat your oven to 350 degrees Fahrenheit.
In a small saucepan, melt the chocolate and butter over low heat. While melting, combine the flour, baking powder and salt in a medium mixing bowl, and set aside.
When the chocolate mixture is melted, remove from heat. Gradually whisk in the sugar then the eggs, and blend well. Fold in the flour mixture until smooth. Pour into a lightly greased brownie pan (8 inch), and bake for about 18 minutes or until it passes the toothpick-comes-clean- test.
Let cool. Cut into elongated pieces to resemble a remote control, score with a knife and decorate with mini M&M’s for the various buttons.
Warm Aphrodisiac Arugula Salad
1 package (7 ounces) of arugula
3 ounces of pignolia (pine nuts) or slivered almonds
5 tablespoons of extra virgin olive oil
4 tablespoons of red wine vinegar
1 small red onion, minced
1 Roma tomato, diced (tomatoes are a.k.a. “love apples”)
1 garlic clove, minced
1 teaspoon of brown sugar
1 teaspoon of Dijon mustard
Salt and pepper to taste
In a small saucepan, heat the oil, vinegar, sugar, salt, pepper and mustard. Sauté the onion and garlic until translucent. Pour the warm dressing over the arugula leaves and diced tomatoes. Toss well and sprinkle with pine nuts or almonds for a double dose of desire.
If you have any culinary crises, I’d love to help. Please g-mail me here at the FreeRangeClub.
Ladies of Venus and Martian Gents, if your hopes for this Valentine’s Day are at odds with those of your mates, focus on each other’s compatible desires, and plan the day around special meals. Food, after all, engages all the senses, and dwelling on his and her enjoyment diminishes the importance of otherwise irritating differences.
Let’s face it. Some (most?) men would rather spend V-Day hanging out with the boys, eyes glued to the plasma and whatever Sports Center has on ESPN. The joy of denting the couch with a
cold one in hand, shoveling chips, till it’s time for the after-game stacks at the local IHOP, debating which servers are hot. Dateless ‘real men’ then check out the latest electronic gizmos, surround-sound systems and sports cars, before breaking for lunch—nothing fancy, just a slab of ground cow, fat-drenched fries and bottomless soda to go. Want to please such Martians? Let them return to the couch and enjoy a dinner of pepperoni pizza, right out of the box. Other men prefer a round of golf. Which also includes a round of bragging and friendly banter over drinks with fellow hackers, followed by lunch at the club. (We exaggerate, of course… maybe.)Meanwhile, Venus is dreaming of flowers, chocolates, candle-lit dinner at a romantic restaurant, moonlight, kisses, loving words on a well-chosen Valentine’s card—accompanied by some gift-boxed bling—aromatherapy-couples-massage, a day at the spa, and being treated extra special by a well-turned out gentleman—or a husband who was willing to dress for the occasion.
It’s not too much to ask—even if fertility is not actually the purpose of this occasion nowadays. Although it was in ancient Rome, when it was celebrated on February 15th by all, as the festival of Lupercalia—dedicated to the fertility of crops, livestock and the populace.
Then, as now, food plays a central role in the seduction and pleasures of togetherness. Eating out or at home, choose “love foods”—the edible aphrodisiacs—to add fuel to the experience. The lusty food list is a long one, starting with almonds—mentioned in the Bible as a fertility symbol. The spear-shaped asparagus was thought to enhance potency, while arugula tossed with orchid bulbs and parsnips made an aphrodisiac antipasto in the first century A.D. The avocado with its smooth, sensuous texture and shape was considered an erotic fruit
by the Aztecs. They also revered cocoa as “nourishment of the gods,” since it contains a substance that affects the romantic wiring in the brain. Bananas, along with their obvious seductive shape, are packed with potassium and Vitamin B to jump start sex hormone production. Mustard is thought to stimulate the sex glands and boost desire. The Romans discovered oysters in the second century A.D. as a high-octane aphrodisiac. Casanova was said to have consumed 50 raw oysters a day. Ginger, nutmeg, honey, figs, licorice, raspberries and strawberries also make the A(phrodisiac)-list.I suggest setting some time aside during Valentine’s Day to whip up something to titillate your sweetheart’s palate. Super-dark chocolate brownies are a heart-healthy aphrodisiac, and as an added boon they don’t require any cutlery. I make mine low in sugar and fat (so they don’t put him to sleep), and very high in dark chocolate cocoa content -- which tends to make us all amorous. Hugs and chocolate kisses to all . . .
Super-Dark Chocolate Love Brownies
5 oz. of dark chocolate (75% or more cocoa)
1 stick of sweet cream butter (1/2 cup)
2/3 cup of unbleached flour
½ teaspoon of baking powder
¼ teaspoon of salt
¾ cup of organic cane sugar
2 large eggs (1 if you like them really fudgy)
2 teaspoons of pure vanilla extract
1 teaspoon of Frangelico or your favorite liqueur
¾ cup of chopped pecans or walnuts
Preheat your oven to 350 degrees Fahrenheit.
In a small saucepan, melt the chocolate and butter over low heat. While melting, combine the flour, baking powder and salt in a medium mixing bowl, and set aside.
When the chocolate mixture is melted, remove from heat. Gradually whisk in the sugar then the eggs, and blend well. Fold in the flour mixture until smooth. Pour into a lightly greased brownie pan (8 inch), and bake for about 18 minutes or until it passes the toothpick-comes-clean- test.
Let cool. Cut into elongated pieces to resemble a remote control, score with a knife and decorate with mini M&M’s for the various buttons.
Warm Aphrodisiac Arugula Salad
1 package (7 ounces) of arugula
3 ounces of pignolia (pine nuts) or slivered almonds
5 tablespoons of extra virgin olive oil
4 tablespoons of red wine vinegar
1 small red onion, minced
1 Roma tomato, diced (tomatoes are a.k.a. “love apples”)
1 garlic clove, minced
1 teaspoon of brown sugar
1 teaspoon of Dijon mustard
Salt and pepper to taste
In a small saucepan, heat the oil, vinegar, sugar, salt, pepper and mustard. Sauté the onion and garlic until translucent. Pour the warm dressing over the arugula leaves and diced tomatoes. Toss well and sprinkle with pine nuts or almonds for a double dose of desire.
If you have any culinary crises, I’d love to help. Please g-mail me here at the FreeRangeClub.
Monday, February 11, 2008
Saturday, February 9, 2008
Friday, February 8, 2008
Monday, February 4, 2008
GOBBLE HEALTHY MARDI GRAS GOODIES
By Catharine L. Kaufman – a.k.a. Your Kitchen Shrink
People don’t give up their favorite foods easily. That’s why even the most observant Christians look forward with certain trepidation to the 40 weekdays between Ash Wednesday and Easter, during which they are expected to deprive themselves of certain pleasures of the table—such as meat, cheese, eggs and butter.
As far back as the 15th century, the rich sidestepped this sacrificial restriction, by buying their way out of it. Often these ‘donations’ contributed to the building of religious edifices. One is even named for the purchase of the Church’s permission to eat butter during Lent: The Tour de Beurre (Butter Tower) of the great cathedral in Rouen, France, stands as proof to man’s refusal to stomach any self-denial when it comes to food.
Mardi Gras—or Fat Tuesday—is supposed to make the prospect of making do with leaner fare during Lent, more palatable by not only allowing, but actually encouraging excessive eating, drinking and uninhibited revelry. Many an overburdened digestive system, heart and liver pay the price for Mardi Gras overindulgence.
Here at the FreeRangeClub, we put our heads together, and found solutions that will, as the saying goes, let you have your cake and eat it, too. Although—to use another saying —too much of a good thing can still be harmful—here are a few tips to help you avoid both some of the discomfort and health hazards of Mardi Gras gorging.
1. If you have pancakes, waffles, breads, pizzas, etc., stick to whole grains—which are more filling (i.e. you’ll be full faster and eat less), more nutritious, and don’t give you the giant sugar-wallop that white or processed flour does. Also, since whole grains are higher in fiber, they facilitate digestion, go through the system faster and are less likely to leave you feeling bloated and sleepy. For variety of flavors, look for grain products made of WHOLE wheat, spelt, quinoa and rice.
2. SUBSTITUTIONS you won’t even notice: Use non-fat yogurt instead of sour cream. Top your waffles with egg whites whipped up in the blender with very little brown sugar, instead of whipped cream. Make quiches and pancakes with olive oil instead of butter. Build a sinfully delicious cake by layering whole-grain waffles with a filling of whipped fresh bananas, dark chocolate, raisins and a scoop of rice-ice-cream.
3. Here is a hearty but not gut-busting brunch for 4:
In the blender, assemble 6 whole eggs—or for less cholesterol, make it one-and-a half cups of egg whites—or compromise with 2 eggs and one cup of egg whites;
Add 1 teaspoon of dry parsley (or 1 table-spoon chopped fresh parsley, if you prefer); add 1/3-teaspoon dry basil, ¼ teaspoon turmeric, a pinch or shake of cayenne pepper.
Set aside.
Chop a medium-size onion (red if available) and sauté it IN A LARGE SKILLET or saucepan, over medium heat, in olive oil or grape-seed oil.
When it starts to turn translucent, add 2 cloves of finely chopped garlic.
Ten seconds later, add one whole tomato chopped into small pieces, ½ cup of diced green or red or yellow pepper, one fresh peeled and diced carrot, and a few broccoli florets.
Add 2 tablespoons of BRAGG amino acid liquid, OR same amount of soy sauce. Also add a tablespoon of Worcestershire sauce.
Mix well, turn heat down, cover and simmer until carrots have become al-dente.
If you wish, you may add ONE of the following:
6 strips of smoked salmon, OR 6 strips of grilled chicken breast, OR a handful of cubed yellow cheese (preferably goat cheese), OR a ½ cup of Feta cheese (preferably goat).
Mix well.
Froth up the egg concoction in the blender for 2 seconds, and pour it over the simmering mix in the skillet. Make sure the heat is low enough to keep it simmering without burning.
Cover, but keep checking.
When egg starts to harden, take spatula and very carefully, loosen egg-pie from the bottom of the skillet to prevent it from burning. Keep the lid on the skillet, to let the egg-pie cook through.
Slice in the pan and lift like a cake to serve.
Bon appetite!
People don’t give up their favorite foods easily. That’s why even the most observant Christians look forward with certain trepidation to the 40 weekdays between Ash Wednesday and Easter, during which they are expected to deprive themselves of certain pleasures of the table—such as meat, cheese, eggs and butter.
As far back as the 15th century, the rich sidestepped this sacrificial restriction, by buying their way out of it. Often these ‘donations’ contributed to the building of religious edifices. One is even named for the purchase of the Church’s permission to eat butter during Lent: The Tour de Beurre (Butter Tower) of the great cathedral in Rouen, France, stands as proof to man’s refusal to stomach any self-denial when it comes to food.
Mardi Gras—or Fat Tuesday—is supposed to make the prospect of making do with leaner fare during Lent, more palatable by not only allowing, but actually encouraging excessive eating, drinking and uninhibited revelry. Many an overburdened digestive system, heart and liver pay the price for Mardi Gras overindulgence.
Here at the FreeRangeClub, we put our heads together, and found solutions that will, as the saying goes, let you have your cake and eat it, too. Although—to use another saying —too much of a good thing can still be harmful—here are a few tips to help you avoid both some of the discomfort and health hazards of Mardi Gras gorging.
1. If you have pancakes, waffles, breads, pizzas, etc., stick to whole grains—which are more filling (i.e. you’ll be full faster and eat less), more nutritious, and don’t give you the giant sugar-wallop that white or processed flour does. Also, since whole grains are higher in fiber, they facilitate digestion, go through the system faster and are less likely to leave you feeling bloated and sleepy. For variety of flavors, look for grain products made of WHOLE wheat, spelt, quinoa and rice.
2. SUBSTITUTIONS you won’t even notice: Use non-fat yogurt instead of sour cream. Top your waffles with egg whites whipped up in the blender with very little brown sugar, instead of whipped cream. Make quiches and pancakes with olive oil instead of butter. Build a sinfully delicious cake by layering whole-grain waffles with a filling of whipped fresh bananas, dark chocolate, raisins and a scoop of rice-ice-cream.
3. Here is a hearty but not gut-busting brunch for 4:
In the blender, assemble 6 whole eggs—or for less cholesterol, make it one-and-a half cups of egg whites—or compromise with 2 eggs and one cup of egg whites;
Add 1 teaspoon of dry parsley (or 1 table-spoon chopped fresh parsley, if you prefer); add 1/3-teaspoon dry basil, ¼ teaspoon turmeric, a pinch or shake of cayenne pepper.
Set aside.
Chop a medium-size onion (red if available) and sauté it IN A LARGE SKILLET or saucepan, over medium heat, in olive oil or grape-seed oil.
When it starts to turn translucent, add 2 cloves of finely chopped garlic.
Ten seconds later, add one whole tomato chopped into small pieces, ½ cup of diced green or red or yellow pepper, one fresh peeled and diced carrot, and a few broccoli florets.
Add 2 tablespoons of BRAGG amino acid liquid, OR same amount of soy sauce. Also add a tablespoon of Worcestershire sauce.
Mix well, turn heat down, cover and simmer until carrots have become al-dente.
If you wish, you may add ONE of the following:
6 strips of smoked salmon, OR 6 strips of grilled chicken breast, OR a handful of cubed yellow cheese (preferably goat cheese), OR a ½ cup of Feta cheese (preferably goat).
Mix well.
Froth up the egg concoction in the blender for 2 seconds, and pour it over the simmering mix in the skillet. Make sure the heat is low enough to keep it simmering without burning.
Cover, but keep checking.
When egg starts to harden, take spatula and very carefully, loosen egg-pie from the bottom of the skillet to prevent it from burning. Keep the lid on the skillet, to let the egg-pie cook through.
Slice in the pan and lift like a cake to serve.
Bon appetite!
Friday, February 1, 2008
Candidate Cuisine
By Catharine L. Kaufman --- a.k.a. The Kitchen Shrink
As election fever is heating up, and theCalifornia
As election fever is heating up, and the
Hillary Clinton, the chocoholic, whose favorite junk foods are chocolate ice cream and chocolate chip cookies, is The Queen of Hearts as chocolate is a food of love. She also has fond memories of olive burgers from the Pickwick in
On the Republican buffet table, Rudy Giuliani, a
Should Al Gore enter the race, all his foods, of course, must surely be lukewarm.
In honor of the up-coming election and all the mud-slinging, Hillary’s love affair with chocolate, and Mitt Romney’s passion for pie, I’ve created a “Chocolate Mississippi Mud Pie,” not quite as American as apple pie, but just as Yankee Doodle Dandy. Enjoy!
The Kitchen Shrink’s Mud Pie
(I use only organic ingredients)
1 chocolate graham crust (Arrowhead Mills makes a ready-made organic crust)
1 quart of chocolate or coffee ice cream
Chocolate squirtable syrup
3 tablespoons of toasted chopped almonds or pecans
Whipped cream
Bittersweet chocolate shavings
Soften the ice cream at room temperature. Spread it in the crust shell. Paint strips of chocolate syrup, then make a chevron pattern with a knife. Sprinkle with toasted nuts, and top with whipped cream and chocolate shavings. Freeze till firm and serve with a warm berry glaze.
Warm
8 ounces of frozen strawberries
8 ounces of frozen raspberries
8 ounces of frozen blackberries
8 ounces of frozen blueberries
Heat the berries in a saucepan with 2 tablespoons of water and 1 1/2 tablespoons of brown sugar. Bring to a boil and simmer until it forms a syrup. You may have to tinker with the sugar and water for a syrupy texture. Serve warm over the mud pie.
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