'recipes' posts

In celebration of Halloween, let me share with you some of the freaky foods finding their way into my kitchen!

Foods that go ‘boo’ – Kombucha (kom-BOO-cha)

“Whoa” shrieks the clerk as the checkout belt delivers a frightening surprise before him. “That’s absolutely disgusting. Is that a brain?” Since I couldn’t stop laughing to explain to this nauseated clerk what exactly was living in the glass jar in his hands, let me at least take a stab at convincing you that it’s really not that freaky, and in fact might be pretty good for you.

• What it is: Kombucha is ....

Last weekend I had the pleasure of attending “Step Out: Walk to Stop Diabetes” at Magnuson Park in Seattle and meeting hundreds of people touched by diabetes. Whether they had family members or loved ones with diabetes or had diabetes themself, each person had a clear passion for finding a cure for this condition. That passion was contagious and I was happy to catch it!

Joining doctors and Certified Diabetes Educators from Swedish’s Diabetes Education Center at a booth, I heard about patients’ challenges, from staying at a healthy weight to getting the right nutrition to checking their blood sugar. Facing a chronic disease like diabetes (which affects nearly every aspect of a person’s life) is truly heroic! As a health educator, I understand the risk factors for diabetes and how to treat it, but until you meet someone that deals with the finger pricks, test strips and insulin shots every day, it is difficult to grasp what living with diabetes is truly like.

What it also made me realize is that there is always more to learn about diabetes care and treatment. And many of these lessons can help those without diabetes! Learning how to stay healthy and practicing these skills does not have to be boring either. In fact, the Diabetes Education Center has a series of cooking classes where you can learn how to cook tasty healthy food (and eat it, too!) The interactive classes are usually held every few months with the next one coming up at Swedish/Cherry Hill on Tuesday, November 13th from 6-7:30 p.m. Frankly, I’m a poor cook but classes like these help remind me that being healthy can actually be fun. They are even hosting these classes at Swedish/Issaquah starting in 2013, too! Who’s coming with me?

Even as someone who works at a hospital, I find myself grabbing for that second treat more often than I should and a regular reminder of healthy habits is always welcome. Being at the Step Out walk was one of these reminders and it made me realize how strong those with chronic disease are. For those out there that deal with conditions like this every day, you are amazing.

Thanks for stepping out this weekend and reminding me why it is awesome to work with patients and families like you!

The Swedish team at Step Out: Walk to Fight Diabetes 2012

For this French/Italian girl that grew up on bagels and loaves of bread, it wasn’t easy to read the lab results telling me gluten was the source of all my problems (digestive anyway). Despite a degree in nutrition, I’m here to break the news that it’s far from easy, not just for me, but the unfortunate waiter, the distressed party hostess, or the sibling that doesn’t quite understand why you are no help in devouring the Oreos.

This post is for anyone with a new diagnosis, those just coming to terms with an old diagnosis, and those that think that gluten intolerance might be a possibility. It’s also for the friends and family of those affected by celiac disease or gluten intolerance, and for those that just want to learn more about it.

What’s the deal with wheat, gluten, and these allergies?

Gluten is a protein found in wheat, rye and barley. You can be allergic to wheat, which is different than being gluten-intolerant (a broader category of things to avoid), which is different from having celiac disease. Here’s a little about each.

Celiac Disease

• What it is: Not an allergy, but an autoimmune disorder that ....

Breakfast = Break the fast. As long as you aren’t participating in ‘FourthMeal’ (I’m hoping you don’t even know what this is), breakfast should be the first opportunity of the day for a healthy meal. Breakfast can be quick, easy, and good for you. You’ve heard before it’s the most important meal of the day (studies have shown improved cognitive function and maintenance of a healthy body weight), so here are some ideas to help you get off to a great start!

If you don’t have time in the morning…

 Ingredients:

• 2 cups water
• 1 cup quinoa
• ½ tsp cinnamon
• 1/8-1/4 tsp nutmeg
• 1 tablespoon honey
• ½ cup berries (blueberry, raspberry, blackberry or strawberry)
• 1 tablespoon hempseeds

Directions:
Place water, quinoa and spices in saucepan and stir gently. Turn heat to high until just bubbling, then cover and reduce to simmer for approximately 15 minutes. After cooking time is complete and water has been absorbed, remove lid and fluff lightly with a fork. Add honey, berries and hempseeds and stir gently to combine. May be enjoyed warm or cold. Serve over yogurt if desired.

Preparation Time: 25 minutes total
Yield: 4, 1 ¼ cup servings.

Original recipe by Tarynne L. Mingione, 2012.

Far too often the word organic is misused and misunderstood. I think it’s most important to understand the reasons behind the difference staring back at you on the price tag, and then only you can decide for yourself whether it’s worth the financial, physiological, and environmental costs.

Educate Yourself

Organic standards prohibit the use of synthetic pesticides, herbicides, fungicides, fertilizers, antibiotics, growth hormones and genetically modified organisms. Additional organic requirements are set to support the environment, including soil improvements and prevention of soil erosion.

What does this mean for you as a consumer? Potentially a greater chance of a reduction in your exposure to harmful chemicals. As an environmentally-conscious consumer? Hopefully refraining from further contributing to soil erosion, energy use, and water pollution while contributing to biodiversity.

Side tantrum: Just because it’s organic does NOT mean it’s healthy. Organic jelly beans (my favorite) are packed with organic cane sugar, tapioca syrup, and full of fruit juice and natural flavors. Can I consume them obliviously thinking I’m fulfilling my quota of that “rainbow” of fruit and veggie servings for the day? Not exactly. Anything full of sugar (even organic sugar) is not a “healthy” food. I would say the importance of selecting organics is greatest for items in the perimeter of the grocery store (think produce, meats, dairy, eggs). Easy, right?

What’s With the Seal?

The USDAs National Organics Program ensures ...

Like most bright ideas, this one was sparked while sipping a mojito – why am I not growing mint? Well, this “little project” turned into a full-blown garden last year. So my challenge this year is to share with you how to grow some culinary herbs.

Why Growing Herbs at Home is Great…

• It’s fun. Trust me, the smell of basil straight from the ground will take your mind on a direct flight to southern Italy.
• It’s economical. How many times have you purchased a ginormous bunch of parsley, only to use a few sprigs? Having live plants means you can take as little (or as much) as you need, when you need it. One $3 basil plant can save you well over $20. You will waste less, and likely will use herbs more frequently since they will always be available.
• It encourages creativity. When you have an assortment of plants begging to be used, you might take a handful of each and add it to the recipe. You can create endless combinations of herbs and spices to a variety of dishes.
• It’s easy. Whether you have an amazing boyfriend that will yank rose bushes to make room for your gardening experiment, a balcony that sees the sun, or just a naked windowsill, you really can grow herbs anywhere.

Getting Started…