Super Bowl 46 is almost here. Sunday is the big game, and it’s sure to be exciting… and maybe a bit stressful!  Fans know the Super Bowl is absolutely about the big game and rooting for your favorite team, but it is also about Game Day eats.

Since we are merely spectators, and do not require the caloric intake of athletes, I am vowing to bring a bit of health (and deliciousness) to the party.  So, beyond the chips, dips, chili and wings, I am making a Super Bowl salad!

But:  just as the Super Bowl is no ordinary game, this is no ordinary salad.

This past weekend we practiced to be sure this recipe was game-day ready and I can assure you, whether you are rooting for the Patriots or the Giants, this dish is a winner!  We are talking a Deborah Madison salad, filled with corn, cumin, kidney beans, barley, parsley, peppers and even black-eyed peas for good luck (not that Patriots fans need luck!)

Ingredients:
½ cup pearl barley or hulled barley
1 ½ cups frozen corn kernels, or approx. 2 large ears
1 cup cooked black-eyed peas, rinsed if canned
1 ½ cups cooked red kidney beans, rinsed if canned
1 green bell pepper, finely diced
1 ½ teaspoons red pepper flakes
1/3 cup chopped parsley
2 tablespoons finely diced red onion
3 tablespoons sunflower seed or olive oil
Grated zest and juice of 2 large limes
1 ½ teaspoons ground cumin

Directions:
Cook barley and frozen corn according to the package directions and set aside when finished.

Layer the corn, black-eyed peas, barley, and kidney beans in a shallow bowl with the green pepper, pepper flakes, parsley, and onion sprinkled in between layers.

In a small bowl, whisk together the oil, lime zest and juice, cumin, and ¼ teaspoon salt; pour it over the salad.  When it’s time to serve, gently toss the salad and serve over a bed of greens.

-Enjoy (the salad and the game!)

–Rachel

Since Oldways began back in the 90s, we’ve focused on the important role cultural heritage plays in good health.  Our name says it all.  The core of Oldways programs and resources is health through heritage.

With international experts, we’ve researched and explored traditional eating patterns, developing evidence-based and practical tools based on the traditions of the Mediterranean region, Latin America, Asia, and most recently, the African Diaspora.

Here’s what we’ve seen over and over:  No matter what your ancestry, tapping into your heritage and celebrating important cultural links to family and food, can help motivate you to change and reclaim good health.

So we were gratified to hear First Lady Michelle Obama talking about just this connection while in Tampa introducing her latest Let’s Move! Initiative.  As reported by the Tampa Bay Times, she says in her remarks about the partnership with Goya Foods to promote the USDA’s MyPlate or MiPlato:

“Food can be a symbol of cultural identity,” Mrs. Obama said. “It knits families together.”

“What I’ve come to appreciate is whether you’re African-American, Puerto Rican, Dominican or    Cuban, food is love,” she said.

“But fortunately, more and more families are realizing that we can still show that love. We can still honor those traditions, but we can do it in a way that’s healthy for everyone, especially for our kids.”

We couldn’t have said it better.

Scientific studies show that chronic conditions like type 2 diabetes, obesity and heart disease skyrocket as traditional diets are left behind.  Now is the time to reclaim good health by reconnecting with your cultural heritage.

And if you need a little help, we encourage you to borrow our recipes, tips and other tools that celebrate delicious and nutritious foods from around the world.

We heard about ChopChop a few years ago when it was in its infancy.  “The Fun Cooking Magazine For Families”– that’s their slogan. With their mission to educate kids to cook and be nutritionally literate, empower them to actively participate as health partners with their families, and help establish and support better eating habits for a lifetime of good nutrition, how can you not love ChopChop?!

Sally Sampson, who co-authored 21 cookbooks and wrote for several magazines, wanted to find a way to have more impact on kids’ health, so in 2010 she took her years of industry know-how and created ChopChop.  Today, this quarterly nonprofit magazine is growing by leaps and bounds. It can be found in doctor’s offices, homes and schools across the US and has even earned the endorsement of the American Academy of Pediatrics.

We thought it would be great to connect with Sally to learn a bit more about the magazine and website.  So, without further ado, let’s let Sally fill you in on the rest of this positive story.

OLDWAYS:  ChopChop calls itself “The Fun Cooking Magazine for FAMILIES.” Can you tell us why you started ChopChop and what you’re trying to do with this great magazine and website?
SALLY:  I am a cookbook writer who wanted to use my skills to do something more meaningful than just write recipes (not that there is anything wrong with that).  I was sure that I could help address obesity by getting doctors to “prescribe” cooking during well child visits and thereby, get kids to cook with the adults in their lives. I began working toward this goal and so far I would say it is going pretty well!

OLDWAYS:  Your hands-on philosophy for getting kids cooking and eating healthy is so in line with what we do here at Oldways! What messages seem to resonate most with your readers?
SALLY:  I think parents have been looking for ways to engage their kids in their own health and we provide a very fun and accessible path. We really only have positive messages, no finger wagging.

OLDWAYS:  You don’t do calorie counts or post nutrition content – which we find refreshing. Can you explain why?
SALLY:  We are focused on getting kids to cook real food and don’t want them focused on nutrition facts. While it’s important for people to understand them, we don’t want to make it about that. If they are really interested, we encourage them to do the math themselves!

OLDWAYS:  Since you founded the magazine almost two years ago, what are the biggest positive changes you have seen in children’s nutrition education?
SALLY:  There is just so much more of it. People understand now that you have to get kids involved.

OLDWAYS:  How can people who share your desire to connects kids with good food help to support ChopChop?
SALLY:  Teachers can use ChopChop in their classrooms to teach math, science and English. Doctors can prescribe it to their patients. Companies can sponsor ChopChop so that we can continue to distribute it for free to low income families.

OLDWAYS:  Anything else you might like to share with our blog readers?
SALLY:  Eat real food with your family!!

We will eat to that! Thanks Sally!

As I continue my quest to add a new recipe to my repertoire each week, I have also made a conscious effort to choose recipes using less meat.  As you can imagine, this decision had lead me to many vegetarian or even vegan recipes.

I, like many others, tried the old “I am going to be a vegetarian in college” back in the day, but what I ended up eating was far from healthy and well balanced.  At that point in my life I did not really understand the fundamentals of a ‘healthy’ vegetarian diet and turned to not-so-healthy options to fill the ‘meat void’.  Thank goodness, over the years, I have become educated about healthy eating, and my time here at Oldways has offered even more insights into all the healthy (and delicious) benefits associated with following a primarily plant-based diet.

I have also never been one to shy away from unfamiliar foods and love trying new ingredients to expand my palate, so when I came across this tempeh and cauliflower “rice” recipe in Heidi Swanson’s Super Natural Every Day I knew it was a must-make.  My husband and I enjoyed the recipe so much that we actually made it two nights in a row!

(And please don’t get me wrong — I still enjoy my fill of fish, dairy and even occasionally do eat meat — but I have cut down significantly on the amount of meat in my diet and I am using it more as a flavoring agent instead of the centerpiece of most meals.  And, best of all,  I can say that I am truly enjoying this change in my own eating pattern.)

Ingredients:
3 tablespoons extra-virgin coconut oil (I used olive oil)
3 shallots, thinly sliced
1 teaspoon red pepper flakes
15 small cloves garlic, smashed
1 tablespoon peeled and grated fresh ginger
3 tablespoons shoyu, tamari or soy sauce (I used soy sauce)
1/4 cup natural cane sugar (I used about 1 TBS brown sugar Splenda instead, to cut down on the sugar)
2 tablespoons water
8 oz tempeh, sliced pencil-thick
12 oz cauliflower, very finely chopped – almost as small as rice
1 teaspoon freshly ground black pepper

Directions:

In a large skillet over low heat, combine the coconut oil (or olive oil), shallots, red pepper flakes, garlic and ginger. Cook slowly, taking care not to brown the ingredients, and stir occasionally, until the garlic cloves are soft throughout, about 15 minutes. (I found that the low-and-slow philosophy really paid off here in creating soft and mellow garlic; we cooked it about 20 – 25 minutes.)

While the garlic mix is cooking, whisk together the soy sauce, sugar and water in a small bowl.

Increase the temperature under the skillet to medium-high and add the tempeh. Gently stir to coat. Add the soy sauce mixture and stir again to coat. Cook for a minute or two, then add the cauliflower. Stir and cover. Cook for about 3 minutes.

Uncover, dial up the heat even more, and cook until the cauliflower and tempeh start to brown a bit. If you need to add a bit more water to the pan, carefully do so, 1 tablespoon at a time.

Remove from heat and stir in the black pepper. Taste, add more pepper if you like, and serve immediately. –Enjoy

–Rachel

I’m sorry Paula Deen has type 2 diabetes.  Also, I am hopeful that increased awareness about this all too-common form of diabetes will emerge following her diagnosis.

In her announcement video, Paula talks about making small changes – like giving up her beloved sweet tea and taking more walks.  She’s even lightening up some of her fat- and calorie-laden fare.  We hope that additional lifestyle changes will be part of her journey.  She is also now a spokesperson for Novo Nordisk and its drug Victoza®.

At Oldways we believe it is critical that the message doesn’t become that drugs are the holy grail of diabetes management.

As the Mayo Clinic website states right up front, “treatment for type 2 diabetes requires a lifelong commitment to:

* Blood sugar monitoring

* Healthy eating

* Regular exercise

* Possibly, diabetes medication or insulin therapy”

Possibly is the operative word.  I fear the word possibly will be missed with Paula Deen’s endorsement.   What I fear will be missed is the very positive good news that MOST type 2 diabetes can be managed or eliminated through diet and exercise without drugs, y’all.

What’s best for you?  Is it diet alone, or diet and drugs?  Listen to your doctor, listen to your nutritionist – don’t rely solely on a celebrity endorsement!

–Sara

A few weeks ago, two of us Oldways staffers found ourselves in the kitchen at the same time, assembling a salad for lunch. We decided to combine our powers and share what we’d brought in that day: arugula, bok choy, cabbage, dill, lettuce, spinach, an avocado, a cucumber, a few olives, some roasted peppers.

We devoured our greens fix and found ourselves talking about what we could bring in the next day.  Another co-salad happened. And another. And now we find ourselves looking forward to this mid-day meal in a whole new way. We’re both committed to getting as many greens and veggies into our diet as we can, and partnering in the production of our meal is easy and fun.

Having someone to talk with about the possibilities of a salad inspires us to experiment.  We’re trying different dressings, toppings, and of course there is no end to the fresh herbs and vegetables, raw or roasted, that can add character.  (The roasted Japanese sweet potato yesterday was indescribably delicious.)  Beans and whole grains are making their way in, too.

No two salads are ever the same and best of all, we sail through our busy afternoons feeling nourished and satisfied.

Ready to join us? Put a large dinner plate on the counter and start creating. Here’s a quick guide to how we build our creations:

Salad Alchemy

1. Start with a base of greens.  While the many different kinds of lettuce are lovely, push yourself to also include bok choy, arugula, spinach, kale, cabbage, Swiss chard and, if you’re hard core, collards. Sprouts, too.  Slice the heartier greens into a thin chiffonade – narrow ribbons – until you’re ready for bigger pieces and bolder tastes.

2. Add the weightier foods. Layer on sliced or chopped cucumbers, beets, radishes, peppers, carrots, celery, or avocado. Cut in different sizes and shapes on different days to discover ways to dramatically change the look and character of your salad.  You can even add any roasted vegetables, too.

3. Slip in a few leftovers. Add a spoonful of cooked whole grains or leftovers from last night’s dinner.

4. Garnish and decorate. No reason not to make this beautiful. Your eyes, your stomach, and your brain will appreciate a few flourishes and of course, everything contributes to the flavor and nutritional oomph.  Add fresh chopped dill, mint, basil, parsley, tarragon or any other fresh herbs, olives, nuts, seeds, sliced cherry tomatoes. (We sometimes put the cherry tomatoes around the edges of the plate, like numerals on a clock.)

5. Drizzle on a little dressing. Emphasis on little. Use about ¼ of what you think you need.

6. Finish with pepper if you wish. (We’re about to try grinding on other spices.) You probably won’t need any salt.

And, of course, enjoy!

–Georgia & Sarah (aka, The Salad Sisters)

Most years I am not one to make lots of resolutions, but for some reason this year I have two.  Superficial as they may seem, here goes:

I have resolved to start using all those wonderful ‘special’ soaps that I have received as gifts!  How many times do those lovely and luxurious bars of expensive soap sit in your bathroom waiting for that day when you think it is the right moment to indulge?  Well I am waiting no more, I am digging into the special stash of soaps and enjoying a new daily indulgence. (I believe I may have enough bars to last all of 2012!)

BUT, with this being more of a food focused blog, the other resolution I made and would like to share is that I vow to take on the task of trying a new recipe each week.  And with the wonderful cookbooks I received this holiday, the hardest part of this task is choosing which recipe to tackle each week.  This week, after flipping through page after lovely page of Plenty and checking in on some of my favorite blogs, I decided on this Brussels sprouts, mushroom and tofu recipe that turned out to be a real winner!  Totally satisfying, sweet & spicy, several of my favorite ingredients AND completely doable for a weeknight dinner.

*Notes:  My local grocery store did not have shiitake mushrooms so I used portobello. And I did serve this over a bed of baby spinach for some added veggie power! And we have modified the recipe below to include less oil than the version in the cookbook.

Sweet and Spicy Brussels Sprouts with Tofu and Mushrooms

Ingredients:
2 tablespoons sweet chile sauce
1 1/2 tablespoons soy sauce
1 teaspoon rice vinegar
1 tablespoon maple syrup
3 tablespoons toasted sesame oil
5 ounces firm tofu, cut into 1/2-inch cubes
1 pound Brussels sprouts
6 tablespoons canola oil
salt
1 cup sliced scallions
1/2 fresh red chile, stemmed, seeded, and diced
1 1/2 cups shiitake mushrooms, stemmed and quartered (as mentioned I used portobello)
1 cup cilantro leaves, chopped
1 tablespoon toasted sesame seeds

Directions:
In a bowl, combine the sweet chile sauce, soy sauce, rice vinegar, maple syrup, and sesame oil. Add the tofu cubes and stir until combined. Set aside. Trim the ends off the Brussels sprouts, and then cut each piece into three thick slices.

In a large nonstick pan, warm two tablespoons of the canola oil over medium-high heat. Add half of the sprouts, or as many as will fit in one layer. Season with a little salt, and let cook until very well browned, about two minutes. (Note: Only cook the sprouts on one side.) Remove the sprouts with a slotted spoon and set aside in a bowl. Add a little more oil, and repeat process with remaining sprouts. Set all the sprouts aside in a bowl when done.

Add 2 tablespoons of oil to the skillet and turn the heat to medium-high. Add the scallions, diced chile, and mushrooms. Cook, stirring occasionally, until mushrooms are tender, one to two minutes. When done, scrape the contents into the bowl with the sprouts.

Place the skillet back over high heat. Using a slotted spoon, remove half of the tofu pieces from the marinade and add to the skillet. Reduce heat to medium, and cook until browned all over, about two minutes a side. Transfer tofu to the bowl with the sprouts. Repeat process with remaining tofu pieces.

When all the tofu is cooked, add all of the contents from the bowl back into the skillet. Add the marinade and half of the cilantro. Turn off the heat, and stir well. Let cool down for a minute. Season to taste with salt. Sprinkle with toasted sesame seeds and garnish with the remaining cilantro.   -Enjoy

–Rachel

Warm and satisfying, soup is my ultimate comfort food.  Whether it’s a hearty and chunky classic like Pasta e Fagioli, or thick and creamy Avocado Bisque, soup is the perfect wintertime meal.  And as a self-proclaimed soup fanatic, I’m always looking for new combinations to gratify my craving of the one-pot wonder.

It was in this pursuit of new flavors for soup combinations that I found my new favorite, Roasted Vegetable Soup.  Not only does this recipe make use of the plentiful winter vegetables of the season, but it also uses up my leftovers – wouldn’t my frugal Yankee grandmother be proud!

The best vegetables to use in making a roasted medley, a precursor for the soup, are: carrots, parsnips, winter squash, turnip, celeriac and potatoes (white, gold, red and/or sweet).  While some root vegetables may not be the most flavorful when simply boiled, roasting brings out the natural sweetness of these nutritious powerhouses.

Since I always make a full tray of these, and most of the time I only use about half for our dinner, I have the perfect amount of leftovers to make the soup!

Roasted Vegetable Soup

Ingredients:
2 cups leftover mixed roasted vegetables**
2 cups vegetable or chicken broth
1 bay leaf
1 teaspoon dried sage
1/2 teaspoon dried thyme
pinch of nutmeg
salt and pepper to taste

Directions:
In a medium saucepan, bring broth to a simmer.  Add vegetables, bay leaf, sage and thyme.  Continue to simmer uncovered for 20 minutes.  Remove the bay leaf, add nutmeg and if needed, add salt and pepper.

Puree the soup with a blender, a food processor or an immersion blender.  If using blender or food processor, blend half at a time, to avoid steam build-up.

Optional garnishes:  garlic croutons, dollop of plain yogurt, fresh chopped sage  –Enjoy!

**To make the roasted vegetables:
Peel and cut 5 cups of your favorite root vegetables and winter squash into 1-inch cubes and put them in a large bowl.  Into the bowl, drizzle 2 tablespoons of olive oil and sprinkle about a teaspoon each of coarse salt and fresh ground pepper, a clove or two of minced garlic and 1 tablespoon of dried herbs (thyme, sage, rosemary or a combination of the three).  Lay them on a baking sheet and roast in a 425 degree oven for 25 – 35 minutes, or until tender and golden brown.

–Karen

I’ve always been interested in what other people keep in their kitchens. A person’s staples can reflect one’s tastes, values, heritage, cooking style and enjoyment, and many times, his or her level of health and well being. As a nutrition counselor a few years ago, I would make trips to people’s houses and help them to elevate their kitchens with simple kitchen-makeovers.

On my first visit ever, I felt like one of those HGTV hosts rolling up my sleeves and parachuting into peoples’ pantries to coach them on how to whip their kitchens into healthful shape. But immediately into the experience, I realized that the kitchen-owners themselves owned the show. Without fail, every person I visited knew what they needed to do to create an atmosphere conducive to their new lifestyles of healthier cooking and eating: more whole, single-ingredient foods for easy, from-scratch meals, and fewer prepackaged, highly processed items (keeping some favorite healthy snacks and treats for those ravenous, need-it-now, healthy “fast food” moments).

The equation is simple: if you’ve got stuff around, you can always make a meal. And if you’ve got certain staples around, you can always make a healthy meal.

It would typically take less than an hour to go through the cupboards, freezer, fridge and pantry, reading labels and expiration dates, and compiling boxes labeled for donations, composts, or trash-bin-goers. Sometimes the zeal of “letting go” took folks over, and I had to step in to actually save some oldies that were indeed goodies–dates, 5-minute couscous, fruit preserves, and even whole grain breads, to name a few.

So all this considered, it would seem fitting that one of my favorite projects that I worked on for our African Heritage & Health Program was creating a Guide To Setting Up Your African Heritage Kitchen  (which accompanies our other guide to Setting Up Your Mediterranean Kitchen). These are wonderful aides to elevating your own kitchen.

After drawing from our Committee’s research notes and outlining what an ideal African Heritage Kitchen might look like, I decided to take an inventory of my own. Where have all my nutrition studies, taste buds, and food traditions taken me?

Here is a bird-eye-view of the staples I always keep on the shelves, in the bins, and near the stove for healthy cooking.

In My Pantry
Beans of every kind (low-sodium canned or dried)
Quinoa, Brown Rice, and Couscous
Light Coconut Milk (canned)
Canned Chunk Light Tuna
Garlic & Onions
Coffee & Tea (for iced or hot)
Basil, Saffron, Vanilla, Cinnamon, Sea Salt and Pepper
Low-Sodium Vegetable Broth
Agave Nectar and Honey
Extra-virgin Olive Oil
Potatoes and Sweet Potatoes
Spelt Pasta
Tomatoes (canned, paste, sauce)

On My Kitchen Table
A Fresh Fruit Bowl (always including avocados)
A Bundle of Pumpkins and Squashes: I love having this edible bouquet as our centerpiece!
Fresh Whole Grain Bread
Fresh Potted Herbs (dill, basil, and mint) on our kitchen window sills
Filtered Water Pitcher

In My Refrigerator
Hot Sauce and Salsa
Hummus and Other “Smears”
An Over-filled Veggie Bin
Corn tortillas
Olives
Pickled Beets and Sweet-Pepper-Jelly
Almond Milk
Flaxseed Oil
Natural Peanut or Almond Butter
Leftovers!

In My Freezer
Frozen Homemade Pesto or Soups
Frozen Fruit
Frozen Lima Beans
Dark Chocolate
Nuts: Walnuts, Almonds, Cashews and Brazil Nuts
Veggie Burgers

A stocked kitchen is a smart kitchen. Changing my staples, item-by-item, over the years has truly changed my life, and these healthy shelf-items always give me that little bit of inspiration to cook when I don’t know what on earth to make. 

The New Year is a great time of year to give yourself a kitchen-makeover. 
What do you want in your pantry?

Happy Cooking and Happy New Year!

–Sarah

I am not sure if I have mentioned this but my husband doesn’t like shrimp… he LOVES shrimp!  Sometimes when I want to spice things up a bit in the kitchen, but still want to be in charge of the cooking, I will ask him to go on a search for a healthy new recipe, often involving shrimp.  So as we ease into the New Year, when many have taken on those resolutions for a healthier diet and others may still be full from overdoing it at the holidays, this satisfying shrimp recipe from Cooking Light hits the mark. The sweetness of the corn relish works really well with the spicy chili shrimp, not to mention that it is a quick and simple dish for a weeknight dinner.  Thank you, Dan, for finding it!

*Note: The recipe mentions bottled garlic and ginger but in both cases I used fresh.

Three-Chile-Dusted Shrimp with Quick Corn Relish

INGREDIENTS:
3 1/2 teaspoons sugar, divided
2 teaspoons chili powder
1 teaspoon ancho chile powder
1/4 teaspoon chipotle chile powder
1/2 teaspoon salt, divided
1 1/2 pounds peeled and deveined large shrimp (uncooked; thawed if frozen)
5 teaspoons olive oil, divided
1/2 cup chopped onion
1/2 cup chopped red bell pepper
2 teaspoons minced garlic
2 teaspoons minced ginger
1 (10-ounce) package frozen whole-kernel corn
1 1/2 tablespoons cider vinegar
1/2 cup chopped green onions

DIRECTIONS:
Combine 2 teaspoons sugar, the three different chile powders, and 1/4 teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1/2 cup onion, bell pepper, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1 1/2 teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Transfer corn mixture to a bowl; stir in remaining 1/4 teaspoon salt and 1/2 cup green onions.

Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with corn mixture.

–Enjoy!