TOP BALANCE

Veggie Burger Recipe

2010-03-09T10:26:21Z

If you have ever purchased a veggie burger in the supermarket, you probably have an opinion. Some love them, whereas others feel just the opposite. The recipe below tastes nothing like the store-bought varieties, but is guaranteed to be party favorite even with the most devout omnivores. It is also very easy to prepare and the cooked burgers can be frozen and microwaved later on.

As the flour varieties are different, you may need to add a little more than the recipe calls for to make the patties stick.

Yield: 8 burgers

Ingredients:

2T olive oil

1½ c onions, minced

3 cloves garlic, minced

1 t ground cumin

1 c carrot, finely chopped

1¾ c canned chickpeas

1½ T sesame tahini

¼ c fresh parsley, minced

3/4 c white flour

½ t baking soda

1 t salt

Heat 1 T of oil and sauté the onions over medium heat, stirring frequently, until they soften, about 5 minutes. Add the garlic, cumin, and carrot and sauté for two more minutes.

Transfer to large bowl or food processor and add the chickpeas. Mash or process until mushy. Stir in tahini and parsley.

Combine the flour, baking soda, and salt in the small bowl, then stir into chickpeas.

Flour your hands, shape mixture into eight patties, and dust them with flour.

Fry in 1 T oil over medium-low heat for 1 minute, until just beginning to brown. Flip, fry 2 minutes, flip again, and fry 1 one minute (2 minutes total per side). Transfer to a plate and serve warm.

Season picks

2010-03-07T13:56:25Z

We are frequently told that buying in-season produce can save us a lot of money. How are we supposed to know, however, what exactly is in season? Use the cheat sheet below to get you through the year. Also, make sure to buy whatever is on sale and freeze it for future use! Just yesterday I used the cherries frozen over the summer for my delicious smoothie.

WINTER:

Apples, Belgian Endive, Brussels Sprouts, Cherimoya, Chestnuts, Collard Greens, Dates, Grapefruit, Kale, Kiwifruit, Leeks, Oranges, Passion Fruit, Pear, Persimmons, Pummelo, Radicchio, Red Currants, Sweet Potatoes, Tangerines, Turnips, Winter Squash.

SPRING:

Apricots, Artichokes, Asparagus, Belgian Endive, Broccoli, Butter Lettuce, Chayote Squash, Cherimoya, Chives, Collard Greens, Corn, English Peas, Fava Beans, Fennel, Fiddlehead Ferns, Green Beans, Honeydew, Mango, Morel Mushrooms, Mustard Greens, Oranges, Limes, Lychee, Pea Pods, Pineapple, Ramps, Rhubarb, Snow Peas, Sorrel, Spinach, Spring Baby Lettuce, Strawberries, Sugar Snap Peas, Swiss Chard, Vidalia Onions, Watercress.

SUMMER:

Apricots, Beets, Bell Peppers, Blackberries, Blueberries, Boysenberries, Butter Lettuce, Cantaloupe, Casaba Melon, Chayote Squash, Cherries, Corn Crenshaw Melon, Cucumbers, Eggplant, Figs, Garlic, Grapefruit, Grapes, Green Beans, Honeydew Melons, Jalapeno Peppers, Lima Beans, Limes, Loganberries, Lychee, Nectarines, Olallieberries, Okra, Passion Fruit, Peaches, Peas, Persian Melons, Plums, Radishes, Raspberries, Strawberries, Summer Squash, Tomatillo, Tomatoes, Watermelon, Zucchini.

FALL:

Acorn Squash, Apples, Belgian Endive, Broccoli, Brussels Sprouts, Butter Lettuce, Butternut Squash, Cape Gooseberries, Cauliflower, Celery Root, Chayote Squash, Cranberries, Diakon Radish, Garlic, Ginger, Grapes, Guava, Huckleberries, Jalapeno Peppers, Kumquats, Mushrooms, Passion Fruit, Pear, Persimmons, Pineapple, Pomegranate, Pumpkin, Quince, Sweet Potatoes, Swiss Chard, Turnips, Winter Squash.

Quick pizza choices

2010-03-05T11:36:01Z

Of course baking your own pizza (including the home-made crust), is the best option if you are craving a great pizza. Rushing home at night, however, the last thing you want to do is to mix the dough and let it rise for an hour or so.

Here is the skinny on the best options you can keep in your freezer for a quick and good-tasting alternative. For a full meal, add a broth-based soup and/or a side salad to your pizza:

Amy’s singe-serving pizza margherita: 400 calories, 3 grams fiber, 16 grams protein.
Pizza Fit and Free (only available on-line): 248 calories, 3 grams fiber, 20 grams protein ( http://www.pizzafree.com/home.php)
Kashi Mediterranean Pizza (1/3 pizza): 290 calories, 5 grams fiber, 15 grams protein.
Amy’s Roasted Vegetable Pizza is a NO CHEESE PIZZA (1/3 pie): 270 calories, 2 grams fiber, 6 grams protein.
Amy’s single serve Non-Dairy Rice Crust Cheese Pizza is VEGAN and GLUTEN FREE: 460 calories, 4 grams fiber, 10 grams protein.

Like your pizza with some soda? Try seltzer water with a bit of freshly squeezed lime or lemon. A glass of wine could work great as well. Just make sure to stick to no more than 1 drink (5 oz) for your health and your waistline.

Making Vanilla Extract

2010-03-03T11:37:06Z

I was beyond excited when I first learned that I can make my own vanilla extract at home. Follow the recipe below and infuse yours from at least 2 weeks to up to several years. If your extract has been infused for only a short time, you can use in in cocktails or add the vanilla vodka to your mixed drinks.

INSTRUCTIONS:

Use a small, clean jar. Place 2 vanilla beans (for great-quality beans at a reasonable cost, try http://www.amazon.com/30-Grade-Organic-Vanilla-Beans/dp/B001N9FDEU/ref=sr_1_1?ie=UTF8&s=home-garden&qid=1265723610&sr=8-1) into 4 oz of vodka (again, use the best quality vodka you can get). You can fold the beans in 1/2, but do not split them. Slightly seal the jar and allow to steep.

Accuracy of food labels

2010-03-01T23:12:01Z

About a year ago, after an especially long day of furniture shopping, we walked into a chain restaurant that offers weight watchers meals on the menu. I ordered some fish with steamed broccoli on the side, which was supposed to add up to around 350 calories. When my dish arrived, I knew that the broccoli was coated with butter and the fish portion was certainly more than could reasonably fit within that calorie allotment.

On another occasion, I have come across wonderful vegan sandwiches sold in almost all NY health stores. I bought “chicken salad” and “turkey salad” varieties, which were labeled to be 200 calories per sandwich. After eating one of those for dinner, I realized that I felt way too full for 200 calories. So I decided to weigh these healthy treats only to realize that each one weighed at least twice the labeled weight. I have to admit that I have been purchasing them ever since, but I now know not to rely on the calorie count on the label.

In light of these events, and many more over the years, I was thrilled to read an article published last month in the Journal of the American Dietetic Association. The researchers measured the accuracy of energy contents of restaurant foods and frozen meals only to discover that the measured energy values of the sit-down restaurant foods averaged 18% more than stated values. Some individual restaurant items contained up to 200% of stated values and, in addition, free side dishes increased provided energy to an average of 245% of the stated values. The frozen food purchased from the supermarkets averaged 8% more than stated on the label.

At first I was happy that my long-term suspicions have been validated. Then I felt frustrated because these discrepancies can add up fast. And then it hit me – this is just another reminder that for as long as we keep on relying on the large manufacturers to get us healthier, we are going to keep on sliding in the wrong direction.

What are your thoughts on these findings? Will they change your eating/shopping style? Let me know what you think!

Milk consumption and acne

2010-03-01T09:57:33Z

Acne can affect individuals of all ages. Many people have hypothesized a connection between diet and skin breakouts for many years, but scientists have not been able to establish a definite association…until now.

It has recently been shown that acne generally results from excess sebum production, which may be influenced by androgens and hormonal mediators. These, in turn, can be influenced by dietary factors. One dietary component that has received a lot of recent attention is dairy.

Researchers speculate that milk contains hormones and bioactive molecules, such as androgens, progesterone, and insulin growth factor-1, that may have an acne-stimulating effect. These studies only suggest correlation. In order to determine causation, more research is needed. Specifically, prospective, randomized trials, which would include controls for environmental stressors, acne medications, age, and other factors are important.

For now, if you do chose to abstain from dairy, make sure to get enough calcium in your diet from other sources. Fortified cereals, soy milk, calcium citrate and vitamin D supplements are all good alternatives.

Dunkin Donuts

2010-02-27T10:31:39Z

Having written about healthy options at the Starbucks stores a few days ago, I did not want to offend anybody by forgetting about some of the good choices available at Dunkin Donuts. I have to admit that I used to be a skeptic until about a month ago. After being stuck in traffic on a road trip to Long Island, we pulled over at a local Dunkin Donuts only to be pleasantly surprised by the recent additions to the menu.

I had a skim latte, which tasted really good. Dan had the same and an egg white and cheese on wheat english muffin, which had 260 calories, 3 grams of saturated fat, 2 grams of fiber, and 15 grams of protein. Not bad for fast food.

Some of the other options on the menu worth mentioning (and trying) are:

Egg white veggie flatbread (290 calories)
Small vanilla latte (90 calories)
Large lite latte (160 calories)
Glazed munchkin (50 calories, 1 gram of saturated fat, 1 gram protein) – needless to say, this should be a rare treat
English muffin (160 calories)
Egg white turkey sausage flatbread sandwich (280 calories and 19 grams of protein = satiety)

While there, do not rely on the DD SMART label. Surprisingly, reduced fat blueberry muffin is labeled DD SMART, but has 450 calories and 10 grams of fat. This is a third of the daily calories for some people! Frozen cappuccino with skim milk (medium) also carries the DD SMART designation, but has 410 calories and high fructose corn syrup as one of the ingredients.

Stick with a skim latte, a bottle of water, and an egg white turkey sausage flatbread sandwich and you will have a protein-rich satisfying lunch, which your waistline will thank you for.

Bread Baking 101

2010-02-26T00:37:11Z

Baking bread always seemed too complicated for me to ever try my hand at it. This all changed when I saw an easy bread recipe on a package of flour. I have not bought another loaf ever since.

BREAD:

Total Prep Time: 2.5 hours
Yield: 2 – 9″x5″ loafs

3 cups BREAD flour (available at most grocery stores; worth buying at Cosco if you intend on baking a lot)

3 cups whole wheat flour (try King Arthur’s UNBLEACHED WHITE WHOLE WHEAT FLOUR)

2 Tbsp active dry yeast (try quick-rise yeast packets…they work twice as fast; available at stores and online)

2.5 cups of warm water (110 degrees)

3 Tbsp of Honey

2 Tsp Sea Salt/Regular Salt (optional)

Dissolve yeast in water. Add all remaining ingredients except the whole wheat flour. Mix well. Add the whole wheat flour. Mix again. Transfer the mixture to a lightly-floured countertop and knead for about 5 minutes. Let rise in a warm place for 30 minutes (try pre-heating the oven for a few minutes beforehand so that it gets just a little warm, turning off the heat, and then placing the dough to rise in the barely warm oven). The dough should double in size (it may take a few minutes less or more depending on the yeast being used).

Transfer the batter to a lightly-floured surface again and knead for a few minutes. Split the dough evenly and place into two oiled 9″x5″ pans.

Pat the loafs into shape. Let rise again for 40 minutes. When the loafs are close to being double their original size, preheat the oven to 375 degrees.

Bake at 375 degrees for 45 minutes.

Helpful Hints:

1. Use regular white flour instead of the whole wheat to bake a delicious loaf of white bread.

2. If the bread come out looking a little “deflated”, your dough may have been too moist. Next time, try adding a little more flour during kneading.

3. Watch this video to learn the proper kneading technique:

http://www.youtube.com/watch?v=dWj8oHMPFm0

What type of a vegeterian are you?

2010-02-26T00:38:03Z

When your friend tells you he or she is a vegetarian, what first comes to mind? Do you think they eat fish? Maybe they exist purely on broccoli florets and mushroom caps? There are actually a few kinds of vegetarians out there:

Vegetarian – someone who does not consume meat, fish, fowl, dairy and in some cases other food derived from animals.

Pesco-Vegetarian – someone who consumes plant-based diet, but is willing to consume fish and shellfish.

Ovo-lacto Vegetarian – someone who does not consume meat, fish, fowl, but does include dairy and egg products with the plant-based choices.

Vegan – someone who strictly consumes plant-based diet and does not include any food derived from animals.

Armed with this information, you are ready to whip up a delicious dinner if a vegetarian friend decides to stop by! For an appetizer, try a treen salad with oil and balsamic vinegar. Crostini with edamame spread also works. Nuts and dried fruit also taste delicious. If craving something richer for a sit-down dinner, try lentil or split-pea soup.

For the main course, home-made veggie burgers with roasted potatoes are a great option. If you are short on time, store bought variety will do just fine. Hummus on toasted bread topped with sliced avocado also tastes great. Pizza is a party favorite. For vegans, make it with rice/soy cheese. Rice and beans may sound boring, but not if you add some freshly ground black pepper, parsley, and sauteed onions.

For dessert, serve fresh fruit. If you have some extra time, make home-made rice pudding with soy milk instead of regular. Try some soy/rice ice cream. Bake some apples.

Always remember that it is a good practice to have at least one vegetarian dish on the menu when hosing a party. March is the National Nutrition Month. We are dedicating the entire month to some delishious vegetarian recipes and ideas. Be on the lookout for some mouth-watering dishes to come!

Super Smoothies

2010-02-23T01:14:31Z

Would I get your attention if I said that you could get a few servings of fruits, a serving of dairy, and your healthy fats in all before lunch time? Just follow the tips below to make the most delicious smoothies, which can be consumed any time of the day and take seconds to prepare. Just a hint – add a little Bacardi or good-quality vodka for an after-dinner treat.

VERSION 1:

Place 2 bananas, 1 cup of soy milk, 1 orange (peeled and quartered), 1 Tbsp of almond butter, and 1-2 tbsp of honey in a blender. Blend until smooth.

VERSION 2:

Place 1 banana, 1 cup of frozen strawberries, 1 cup of skim milk, and a few ounces of dark chocolate in a blender. I love this recipe with Lindt Dark Chili chocolate. Blend and enjoy.

VERSION 3:

Place 1 banana, 1 cored fresh pear, 1 Tbsp of Hemp Butter, 1 cup of skim milk, and 1 Tbsp of honey in a blender. Hemp butter can be found in your local health store. It is pricey, but lasts for a long time. Blend and enjoy.

VERSION 4:

Place 1 banana, 3/4 cup frozen blueberries, 1 cup almond milk, 1 Tbsp of ground flax seeds, and 1 tbsp of agave nectar. Blend and enjoy.

P.S. As you may have noticed, I do not use ice in my recipes. Instead, I add a variety of frozen fruit, which produces a thicker and tastier drink. Bananas can be peeled and frozen as well.