Category Archives: Whole grains

Fifteen Minute Soup Begins with Leftovers

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VeggieSoup_closeNope, I’ll never understand why people don’t like leftovers. Not only are they incredibly efficient—who has time to cook from scratch every day?—they present a culinary challenge when I look to create an evening’s meal from what’s hanging around.

That’s why when I saw leftover garbanzo beans, chunky tomato sauce, and veggie stock in the fridge alongside kale and collard greens I knew I had the makings of a great soup. Although edited somewhat to cut out some of the chopping, this video is almost in real time, which is why it’s longer than most—but shows you all the steps in more detail than I usually do. In other words, this meal really was ready in less than thirty minutes.

Which means I didn’t get in trouble for dragging my husband into making a video on a rainy Monday night when all he wanted to do was eat dinner.

And, for the record, if I had omitted the pasta, it would have been ready in fifteen minutes, per today’s title. Check it out, learn about why this soup is so powerful, and make it soon.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for watching and reading!.

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Granola, the P.K. Way: The What, When, and Why

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Granola_ServeI enjoy making my own granola a few times a year. I mean, what’s not to like about toasty oats,  all crunchy and sweet?

Well, tastiness aside, there’s actually a bunch not to like about granola, at least from a nutrition perspective. Compared to other ready-to-eat cereals—the way it’s often consumed—it’s very high in calories due to added sugar and fat, often saturated or trans, all of which are risk factors for heart disease and type 2 diabetes. For these reasons, there are many better choices for your regular breakfast, say, oatmeal or peanut butter on whole grain toast. Even high-protein egg dishes tend to be more healthful, especially when combined with loads of veggies like my breakfast taco or Southwestern scramble when you need a higher-energy meal. Granola is okay every now and again, sure, like muffins or pancakes (think: moderation)—but made or bought the traditional way it’s definitely not the best everyday breakfast.

So why today’s post, then? Well, for two reasons. First the “what.” Like all of my baking, such as yesterday’s dark chocolate chunk cookies with dried cherries and pecans, I always look for an opportunity to make foods I know people like (and I do, too) in a way that maximizes nutrition while maintaining the character of the original dish. It’s for this reason that instead of using just oats in my granola I include a few other good-for-you things, like wheat germ, flax seeds, and quinoa flakes. These additions increase the fiber, protein, and omega-3 fatty acids among other vitamins, minerals, and nutrients that you get by increasing the diversity of the ingredients beyond the traditional oats. The quinoa flakes were a new incorporation today, since I was particularly looking to up the protein in my granola (which is otherwise pretty much all carbs with some fat).

Which brings me to the “when.” Today’s granola-making was instigated by my desire to create a recipe for peanut butter protein balls for my readers who are fitness enthusiasts. I have the upcoming Boston Marathon on my mind, you see, and I’ve been pondering a convenient post-workout protein boost. More generally speaking, I keep granola around in the fridge for occasional use in pancakes—a fond memory of the best pancakes ever from a restaurant I worked in twenty years ago—or for a topping for non-fat yogurt and fruit for the occasional post-dinner parfait. In other words, dessert.

And as for the why? Well, I think that part is obvious—yum—and I hope you enjoy my better-for-you recipe.

Once in a while.

IngredientsGranola_Bowl

  • 2 3/4 cups whole oats
  • 1/4 cup flax seeds
  • 1/2 wheat germ
  • 1/2 cup quinoa flakes
  • 1 cup pecans, chopped
  • 1 tsp cinnamon
  • 1/4 -1/2 tsp nutmeg
  • 1/4-1/2 tsp ginger (optional)
  • 3-4 tbsp canola oil
  • 2-3 tbsp honey
  • 2-3 tbsp brown sugar
  • Dried fruit of choice (optional)

Instructions

Mix together all dry ingredients and spices. In a sauce pan, whisk oil, honey, and brown sugar until sugar is dissolved. Pour over dry mixture and combine with hands, squeezing to keep some clusters together (as possible). Spread onto a greased cookie sheet and bake in an oven at 300 degrees F, tossing every 10 minutes, until browned and crisp, 35-45 minutes. Watch the granola carefully: it can quickly go from nicely browned to burnt. (I’ve learned.) Add chopped fruit as desired (raisins, cranberries, cherries, apricots, peaches…).

Granola_Baked

(Note: You know those delightful clumps of granola you find in the store-bought boxes? The only way to achieve that result is by adding a ton of fat and sugar to get things to stick together. Considering the trade-off, I’ve grown accustomed to the better-for-you version with its smaller-than-desired, regular oat-sized pieces.)

The Upshot

So enjoy your granola, my friends—I’m posting it on my blog, after all—but keep it as a treat. Although heart-healthy oats are great for you, granola’s “natural” and “health food” status are misleading at best. (And don’t get me started on granola bars, which are generally high-calorie desserts loaded in sugar, fat, and sodium.) If you don’t feel like making your own, be sure to compare nutrition labels and ingredients and you’ll see the major difference in composition. It’s generally best to avoid ”low fat” brands, which usually just have more sugar. Also check for the type of fat used; poly- or monounsaturated are best. Store bought versions vary, of course: brands made with soy or other protein sources  provide a better balance of nutrients to keep you satiated throughout the morning.

All that said, though my recipe is made with canola oil (a monounsaturated fat) and has some other nutritious stuff in there, it’s still an energy-dense, sweet treat that should be considered as such and enjoyed only every now and again.

After all, it’s no oatmeal.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more.

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Dark Chocolate Chunk Cookies with Cherries and Walnuts

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ChocChipCookies_FullThanks for indulging me these past few days with my cauliflower soup trifecta, including the basic (yet still fabulous) roasted and wonderful combinations including broccoli and artichokes. I actually have one more cauliflower-based soup to share, but I’ll hold off on that on for a few months.

Today, “c” stands not for cauliflower but for cookie. Here, we take everyone’s favorite, chocolate chip, and give it a nutrition boost by subbing in white whole wheat flour for white flour to retain the healthfulness of whole grains and using dark chocolate rather than milk or semi-sweet, which has less sugar and more of the bioactive components and antioxidants that are found in dark. That’s my normal recipe, by the way, when I just want a basic chocolate chip cookie. And by “my” recipe, I mean the famous Nestlé toll house recipe. I’ve made many other recipes over the years, of course, but I really do find this a solid chocolate chip cookie that never fails and is always delicious. I always add walnuts to my cookies, which are important not only for crunch but also texture, not to mention a few good omega-3 fatty acids; do what makes you happy. By the way, you’ll think I’m lying, but one day I made them with white flour—I had a craving but was out of whole wheat—and I truly did not like them nearly as much. The white whole wheat adds a texture and flavor that I really missed. I hope you’ll come to love it as much as I do.

When I want my cookie to be a little more classy, or just fee like mixing things up a bit, I add dried cherries and sub in pecans for the walnuts. (Note: while the nuts do not need to be toasted prior, I’ve found it brings in a bit more deliciousness if you do.)

ChocChipCookies_HalfMy last few baking notes for you today? First, make it mini, of course, like all of my sweet treats. Also, don’t make a whole slew that you then have hanging around your house for days on end: at least for me, that kind of temptation leads to weight gain. It’s best to keep your house generally clean of energy-dense foods that pack on calories; eat cookies only as an occasional treat. (More on that subject at “To Clean Up Your Diet, Clean Out Your House.”) I only ever mix half a batch (for our household of two) and then keep extra balls of frozen dough in the freezer. That way, you have warm-from-the-oven chocolate chip cookies when you want them.

Just, you know, not every day.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Irish Brown Bread: An Old Favorite, the P.K. Way

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BrownBread_SlicesSt. Patrick’s Day will always hold a special place in my heart, and it’s not because I’m Irish. I’m not. But I did spend three years working in an Irish restaurant during high school, my first job in the industry. I have many fond memories of my time there, from bussing tables to waitressing to fending off rowdy bar patrons until 3 am. (Yup, that’s when my shift ended, and my dinner break was at midnight.) As you can well imagine, St. Patrick’s Day was a crazy night, complete with boisterous crowds, a live Irish band, and general merriment. Good times.

Anyway, it was there I was first introduced to authentic Irish brown bread, which was served in a wicker duck breadbaskets alongside traditional Irish soda bread. I really enjoy soda bread but I adore hearty brown bread, which I consumed weekly throughout high school. I recapped more of my Irish memories last St. Patrick’s Day when I dug out some whole wheat soda bread from the freezer—no time to cook—and posted a number of fabulous photos from my trip to the Emerald Isle. I did have time to bake today, though, and I’m savoring a piece of fresh-from-the-oven brown bread while I write this post.

Brown Bread Bliss: Mixing Bowl to Stomach in Less Than an Hour

I poked around online for a starting recipe. The ingredients varied somewhat, not surprisingly, but all of them touted how quick and easy it is to make. Which is true. After a bit of research, I felt I had enough of a handle on the basic format and proportions to give my own version a shot, based mainly on this one. Here are the details.

Ingredients (my own variation)BrownBread_Rack

  • 3 cups coarse whole wheat flour
  • 3/4 cups wheat bran
  • 1/4 cup wheat germ
  • 2 tsp salt
  • 1 tsp baking soda
  • 1 tbsp sugar
  • 2 tbsp Irish butter, melted
  • 1 tbsp honey
  • 1 tbsp molasses
  • 1 1/2 cups buttermilk

Instructions (from the other recipe)

Whisk together separately the dry and wet ingredients. Make a well in the center of the flour bowl and pour in the wet mixture, stirring with a fork until incorporated. Turn onto a board and knead 5-10 times. Shape into a mound, flatten slightly, and use a sharp knife to cut a cross in the center. Bake 10 minutes at 400 degrees F, rotate pan, and bake an additional 30 minutes at 375 degrees F until brown, crusty, and hollow-sounding when tapped. Cool on a wire rack at least 5 minutes before cutting.

I can not tell you how good my house smelled while this bread was baking...

I can not tell you how good my house smelled while this bread was baking. I was so excited!

Baking Notes

Many recipes called for Irish “wholemeal” flour, which I could not find despite my trip to three stores this morning; this is why I elected to use a combination of coarse whole wheat flour, wheat bran, and wheat germ. Do not use white whole wheat flour in this recipe, which will not yield the flavor or crumb you want in this richly textured bread. Also, while this combination of sugars worked really well, as I found with my whole grain madness muffins, a combination of 2 tbsp sugar and 1 tbsp honey or molasses would also work if you prefer a less dense bread. Finally, the addition of raisins would be delightful. However, I planned to serve this bread not only on its own but also with cream cheese, smoked salmon, and dill for tomorrow’s lunch. Hence no raisins this time around.

Note that although the bread is traditionally served with Irish butter, warm from the oven, I ate two pieces before I even thought to add butter.

That’s how good it is.

Happy St. Patrick’s Day!

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here and here), to raise money for cancer research. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Crunchy-Chewy Ginger Snaps, the P.K. Way

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GingerSnaps_PlatedSometimes a theme develops unexpectedly, as it did with these past few posts that all include ginger. Come to think of it, we now have a delightful four course meal in case you’d like to host a sublime Pan- Asian dinner party. To recap:

The recipe. This recipe came about last month during one of Boston’s many snow storms, It seemed like all of my girlfriends were making cookies, often for their snow-shoveling men. (So much for breaking down gender roles.) Anyhow, I had been having a craving for molasses-ginger cookies and jumped on the baking bandwagon. After perusing a few variants online, I decided to go with Martha Stewart’s “Chewy Chocolate Ginger-Molasses Cookies,” as I have found Martha’s baked goods to be sublime and was especially intrigued by the “chocolate” aspect of her recipe.

Something about being in a snow storm leads one to want to bake, apparently.

There’s just something about a cold, wet snow storm that creates the desire to bake up something warm and sweet.

Ingredient modifications. As much as I adore chocolate, I was afraid it would take over the wonderful ginger-molasses flavors that I craved. Thus, on another occasion I’ll make them as Martha directed but this time decided to omit the chocolate chunks. As it turned out, the chocolate flavor was barely noticeable, but in a good way that probably added to their deliciousness. Meaning, although you couldn’t taste the chocolate per se, it brought balance to the ginger and molasses and made them extra tasty. The other changes I made to the recipe included adding a couple of grinds of fresh black pepper and 1/4 teaspoon of white pepper to the batter and substituting white whole wheat flour for regular white flour. I also used Muscovado sugar rather than dark brown (since I had some on hand and it’s a natural fit for these cookies.)

The house smelled so good when these were baking!

Mmmmm … these cookies smelled so good when they were in the oven: the scent of ginger, cinnamon, and cloves completely filled the kitchen and wafted throughout the entire house.

Baking modifications. I only made half a recipe, as there are only two in our household. And of course I made them mini, as I do with all of my cookies and baked goods. The recipe then made four rather than two dozen, incidentally, with each cookie about 1.5 inches in diameter. Note that you will need less baking time for the smaller cookies: watch them carefully lest your cookies become overly crunchy, and by that I mean burnt.

I absolutely loved how these turned out and can’t wait to make them again for my mother, who also loves ginger snaps. The fascinating thing about Martha’s version is that not only are the ingredients terrific, the cookies themselves had the elusive combination of being both crunchy and chewy at the same time. On one hand, this is a very flat, thin cookie as Martha depicted (left) and has the look and crunch of a true ginger snap. On the other hand, they also had a touch of chewiness in the center. Not like a true chewy molasses cookie, in my view, which isn’t crunchy at all. Why Martha named them “chewy” I’m not quite sure, as I don’t believe I overcooked mine.

No matter. Whatever you call them, this is a delightful cookie that’s just a wee bit healthier when served in smaller portions and made with whole grain flour.

And they’re the perfect ending to my impromptu Asian-themed dinner party in writing.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Salmon Satay with Sesame Noodles, Kale, and Red Peppers

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SalmonSatay_PlatedSince I’m revisiting a few Asian-inspired recipes this week, there’s one more I’d like to share for now, which came about when I had leftover Thai peanut sauce (aka, satay sauce) sitting in the fridge. The next thing you know, I spread some on top of a salmon fillet and whipped up a quick batch of sesame noodles tossed with kale and red peppers and—Bam!—this amazing dish was born.

(Yeah, again with the kale, I know, and that glorious green salad with ginger dressing and avocado really would be a great match for this dish. In my defense, you must understand that kale is always at the farmers’ market, so that’s why it appears in so many of my winter dishes. Any hearty green will do here, though: bok choy, chard, spinach, collards—whatever you’ve got.)

The Steps

  1. Prepare the satay sauce, making it a bit thicker than you would a dressing.
  2. ThaiSalmon_VeggiePastaSpread over salmon and slow roast until opaque and still moist.
  3. Sauté greens and peppers in peanut oil with crushed garlic.
  4. Boil whole grain pasta of choice until al dente (spaghetti works well, or brown rice noodles). Save the pasta water.
  5. Two options for the pasta:       (1) Simple: Toss with the vegetables and a bit of sesame oil and crushed red pepper (if you like a kick); or    (2) Nuttier: Stir together vegetables and pasta along with some satay sauce and pasta water for a quick version of sesame noodles.
  6. Plate and enjoy.

On Salmon, Science, and Sustainability

This subject requires its own post, since there are many misconceptions about what salmon is “best” from a sustainability standpoint. (Wow, that’s a lot of esses. And now again.) Not to mention the many different varieties of salmon from which to choose, each with differing environmental and over-fishing concerns. Look for it soon. In the meantime, know that salmon is absolutely loaded in super-healthy omega-3 fatty acids, like other fatty fish. It also has its own unique flavor that is distinct from many of the white fishes out there. Salmon is another protein powerhouse, particularly high in the amino acid tryptophan; it’s also a fabulous source of vitamins D, B12, and B3 and minerals phosphorous and selenium. Finally, if you’re still not sure about eating seafood or are new to the game, I’ll say it before, and I’ll say it again: you can learn to love it. And this recipe is a great dish to get you started.

Because, while salmon is terrific on its own, this supper is all about the peanut sauce.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Five-Minute Stovetop Oatmeal (Video)

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Oatmeal with fresh blueberries and a touch of brown sugar is one of my favorite breakfasts.

Oatmeal with fresh blueberries and a touch of brown sugar is one of my favorite breakfasts.

This post is dedicated to my sister, who rolled her eyes following last year’s lobster bisque recipe, saying “No one’s ever going to make that!”

Okay, then. Tell me how you really feel. (I thought.)

“Seriously!”

No, really. Don’t hold back.

Yes, I do love to cook and occasionally write about elaborate meals that I and my foodie readers enjoy. Guilty. Make no mistake, though: peanut butter on toast, pasta and tomato sauce, big salads for supper, and hearty vegetarian soups play the starring roles in my diet, many of which are pretty simple to make. Really.

“Why don’t you do a post on oatmeal?” she continued.

Well, now that we’ve taken on a more constructive tone, that’s actually a great idea, since oatmeal is also a regular part of my diet and people probably don’t realize how easy it is to cook it at home—and it’s cheaper, healthier, and uses fewer natural resources than those little packets at the store. They’re okay in a pinch, very convenient, and more nutritious than a lot of other store-bought breakfast choices out there for sure, but it only takes five minutes to bring a bowl of hot, delicious oatmeal to your table.

And, despite commercials and cereal boxes that often picture mom feeding spoonfuls of some unrecognizable cereal into a toddler’s mouth, oatmeal is not just for babies or children. In fact, there’s a lot to be said for traditional “kid” foods that are great options for adults, too. (A peanut butter sandwich comes to mind.)

Check out the video for the how-to and learn why it’s so good for you.

So, yes, I find it perfectly acceptable that lobster bisque and oatmeal both appear happily on my blog. It’s all relative, though, my friends: I make lobster bisque about once a year, and I eat oatmeal around 3 times per week.

And if you had to choose only one to incorporate into your diet, definitely select oatmeal.

Whatever age you are.

Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She really does love her sister. 

She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

P.K.’s Winter Pasta Sauce: On Canned Tomatoes and Carb-Loading

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So you think I’m only about whatever is at my local farmers’ market? Sure, as much as possible, but I live in New England, and I take nutrition and cooking far too seriously to limit my diet to only what’s in season. That’s why I’m calling today’s post…

It May Be Winter, But I Still Want Tomato Sauce

Chunky tomato sauce bursting with onions, peppers, spinach and zucchini over whole grain pasta is crazy nutritious way to carb load. Or just makes a great dinner!

Chunky tomato sauce bursting with onions, peppers, spinach and zucchini over whole grain pasta is crazy nutritious way to carb load. Or just makes a great dinner!

It’s about this time of year that I start dreaming of sweet summer corn and tomatoes, two of my favorite foods that I consume prolifically for the better part of three months when they’re in season. Indeed, there is nothing I love more than a homemade sauce made lovingly from mounds of fresh summer tomatoes. And I do even chop up a few fresh tomatoes in the winter now and again for a quick pizza sauce or marinara. That said, I’m ever grateful the supermarket provides delightful canned tomatoes, which are a high-quality, nutritious, and delicious alternative when fresh aren’t in season.

Or, er, if you simply don’t feel like doing all that chopping, which is okay, too.

Simmering this sauce for a few hours will turn it from a compilation of canned, frozen, and fresh vegetables into a rich, thick, chunky pasta sauce.

Simmering this sauce for a few hours will turn it from a compilation of canned, frozen, and fresh vegetables into a rich, thick, chunky pasta sauce.

Enter today’s dish, which is one of my favorite go-to dinners since I usually have a container of “summer” sauce sitting in my freezer. My supply is now tapped, however, so this past weekend I whipped up a new batch the night before my 20-miler using canned products and a selection of fresh and frozen veggies I had on hand. This version included no-salt canned tomatoes (diced, crushed, sauce) and frozen spinach along with white onions, three kinds of peppers (red, green, poblano), and zucchini.

For more cooking details, click here for step-by-step instructions and photos, simply substituting canned for the fresh.

Pasta and tomato sauce is such a filling, comforting dish, and my version takes a kid-friendly favorite and makes it a whole lot better for you. And, yes, pasta can be part of a nutritious diet, if it’s whole grain; more on paleo and gluten free diets here. As well, it’s a much healthier way to carb-load if you are an endurance athlete or runner training for the marathon, as I am. (More here and here on that.)

Better-for-you Carb Loading

In general, food decisions are based on taste, cost, and convenience. Nutrition and health considerations also matter for some people, like many of you reading this piece, no doubt. (Yay!) “Pasta and tomato sauce” is a classic meal used for carb loading, which boosts your glycogen stores in preparation for a long race.

While a great meal whether you’re “carb-loading” or not, today’s article also encourages athletes to take this familiar dish and make it even healthier by exchanging white pasta for whole grain and adding a whole slew of veggies for a nutrient boost that you won’t get from a store-bought sauce and white pasta. The latter dish will provide the carbs, yes, but can be loaded in salt and extra sugar and lacks the nutrients of unrefined grains. You get all the carbs you need from my version along with other fabulous vitamins, minerals, and phytonutrients to fuel your body and race.

Side Bar: Tomatoes in Winter? Anathema!

I love tomatoes and corn so much that a number of my posts are dedicated to these very topics. In case you are looking for a little extra reading from The Nutrition Doctor, just search “corn” or tomatoes” from the “specifically speaking” word cloud on my home page and dream with me of Spanish grilled corn or heirloom tomatoes sandwiches with garlic aioli…

And guess what? My love of these foods doesn’t disappear once the autumn harvest is over.

Thus, as much as I enjoy eating seasonally, and do so as often as I can, I am ever grateful for the Spaghetti_Cropvast array of foods I can attain when I want or need them, as this generally keeps my diet healthier and more interesting. Yes, my meals are often dominated by all the great stuff I get at my local markets, but, as you can imagine, not so much on the tomato front in March. So I eat fewer of them, for sure, but tomatoes and other fresh veggies remain part of my repertoire during the other nine months of the year. The simple fact is that most Americans don’t eat enough vegetables, and frozen and even canned are fine sources assuming you read the ingredients and avoid brands with added salt and/or sugar.

So do what you need to do to eat more produce, however you can. Adding chopped veggies to something like tomato sauce is a great way to increase your intake while giving a major nutritional boost to your favorite foods.

And, you know, if it tricks your children or someone else you love into eating more vegetables, that’s great, too.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

SummerCornTomatoes

I’m dreaming of warm days filled with green-leafed trees and summer-sweet corn and tomatoes…

Whole Grain Madness Blueberry Muffins

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BueberryPlatedDespite the fact that I wrote just last month about how I rarely eat muffins—which really is true, I assure you, otherwise I would be unable to maintain my weight—the inspiration struck once again this morning. It was less about eating them, actually, and more about creating a healthier version of the recipes I see online. Also, I always have blueberries in my fridge (my favorite berry for cereal and snacks), and they called out this morning for some special treatment.

Enter today’s recipe, completely my own. I’d call it a “crazy healthy” muffin but that’s rather an overstatement, since the recipe does have more added sugar than, say, a breakfast of peanut butter on toast. Other than that, though, this muffin is fairly nutritious: fiber-filled whole grains like oats and wheat, including extra helpings of nutrient-dense wheat bran and germ; flax seeds for fun, texture, and heart- and brain-healthy omega-3 fatty acids; and canola oil for more valuable polyunsaturated fats. The three sweeteners were selected rather pointedly: molasses, to obtain a rich flavor that complemented the bran while also bringing a darker color to the batter; honey, because I thought 2 tbsp molasses might be too dominant; and sugar, because it’s a dry ingredient and having too many wet sugars can make the batter heavy.

I’m so excited by how this muffin turned out that I’m immediately writing about it to get the recipe on paper before I forget.

Ingredients

  • 1/2 cup whole oatsMuffinTray
  • 1/2 cup whole bran cereal
  • 1/2 cup white whole wheat flour
  • 1 tbsp wheat germ
  • 1 tbsp flax seeds
  • 1 tbsp sugar
  • 1/2 tsp baking soda
  • 1/4 tsp baking powder
  • Pinch of salt
  • 1 egg, lightly beaten
  • 1/2 cup skim milk
  • 2 tbsp canola oil (or other vegetable oil)
  • 1 tbsp molasses
  • 1 tbsp honey
  • 1 tsp vanilla
  • 1/2 cup blueberries

Directions

Heat the oven to 400F. In a food processor, grind the oats and cereal into a flour. Add the remaining dry ingredients and pulse a few times to combine. In a bowl, beat the egg lightly and whisk in remaining wet ingredients. Pour the wet into the dry ingredients and mix gently to combine; do not overmix. (Batter can be lumpy.) Fold in blueberries. Spoon into 6 muffin cups and sprinkle with additional wheat germ. (If you spray it with oil you don’t need the paper liners.) Bake 20 minutes, until puffed and cracked at the top. Cool 8 minutes, then turn out of the pan. Enjoy while still warm.

Notes

First, about the cereal. You could probably use 1/3 cup wheat bran here instead but I haven’t been able to find it at the store, so I used my morning breakfast cereal. (If you make bran muffins, you are probably familiar with this strategy.) I would have preferred to use bran, simply because cereal has added sugar and salt. While mine is as good as they come—meaning, the main ingredients are whole wheat and wheat bran and it’s high in fiber and low in sugar and salt—cereal is still a processed food. But, hey, I’m a realist and consummately practical: that’s what I had this morning, and that’s what I used. And I’ll bet that’s what you’re most likely to have on hand as well.

No need to have a dozen muffins in the house for just two of us. And remember, these are the "what used to be normal and still should be" sized muffins. (Pear included for scale.)

No need to have a dozen muffins in the house for just two of us. And remember, these are the “what used to be normal and still should be” sized muffins. (Pear included for scale.)

Perhaps you’ll find this muffin less sweet than those you’ve eaten, but taste is such a relative concept because taste buds actually do differ among people, and what you perceive as “sweet” or “salty” has to do with biology and environment. I found it wonderfully balanced, but If you find this muffin less sweet than you normally like, you might step back and consider what else you eat before tossing this recipe out the window. In other words, if you’re less accustomed to a diet filled with whole grains, fruit, and healthy fats and not a lot of added salt and sugar, it will take time for your taste buds to catch up. But just like when you switch from whole milk to skim milk, eventually you do adjust and, more importantly, prefer the tastes of the “better for you” versions.

Really.

Did I mention these muffins were amazing?

Yeah, I guess I’ve made that pretty clear. But I think it warrants a close up to prove it.

BranMuffinCloseUp

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

A Healthier Vegetable Lo Mein

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LoMeinPlatedFor some reason, I had been having an intense craving for lo mein, that delicious dish of tossed noodles I hadn’t eaten in years. I don’t really do Chinese take-out and have never made it in my own kitchen until just a few weeks ago. Happily, the January issue of Food and Wine provided a recipe and I next thing you know I whipped up my own better-for-you version at home. It was wonderful post-run food, this steaming hot plate of noodles, and I was quite pleased with the results.

For the most part. (More later.)

Quite simple to prepare, really, and you can choose whatever selection of vegetables makes you smile. I aimed to use those that are traditionally included, hence this delightful mix of broccoli, shiitake mushrooms, julienned carrots, and onions.  Do note that the stalks and leaves of broccoli are perfectly edible: avoid methane-producing food waste and toss them into the mix!

LoMeinVeggies

I sautéed the mushrooms, onions, and peppers first in a bit of peanut oil as these generally take the longest to cook.

LoMeinSauteVegWhile you are cooking your noodles to al dente —I used spaghetti, whole grain, of course—make the sauce by whisking together 1/2 c low-sodium soy sauce,1/2 c mirin (rice wine), 2 cloves of crushed garlic, 1 tbsp minced ginger, and 4 tsp sesame oil. Throw the broccoli florets to the pan and sauté until crisp-tender, adding the leaves last, then add the noodles, cooking quickly over high heat to allow that glorious browning while tossing occasionally. Add the sauce and simmer while the sauce reduces a bit.

This lo mein was absolutely fantastic, but for one thing. Can you tell what it is?

LoMeinAll

Alas, all of my noodles broke into inch-long pieces while I was stirring it up. (Lo mein for babies?) Usually spaghetti stands in nicely for traditional Chinese egg noodles used in lo mein, but I used what I had on hand which didn’t quite work out as I had hoped.

You know that Chinese adage about how the length of the noodles is supposed to represent the length of your life?

Here’s hoping that’s not true.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!