I love this quote.

I had it taped on the wall by my computer for the longest time because I found it so moving.  It serves as a reminder that we need to look inside ourselves to discover what excites us and brings us joy– and then make sure that we go and do those things!

Because everything is interconnected, when we do what makes us come alive, not only are we making ourselves better people, but we’re helping the world become a better place.

It is so incredibly inspiring when I meet someone possessing this kind of energy…

Betsy from Health Care without Harm and Erika from SecondsFirst invited members of RIAND (RI Academy of Nutrition and Dietetics) on a field trip last Thursday. Field trip– yahoo!

We had the opportunity to meet Erika, the founder of SecondsFirst, who is making her passion happen.  She is a woman who intensely cares about health, sustainable food consumption, reducing food waste, supporting local farming/fishing and helping those struggling with food insecurity.

We met at Hope and Main in Warren where local food lovers and entrepreneurs can develop and expand their food business through the use of low-cost, shared-use commercial kitchens and other industry-specific resources.

There are over 50 small businesses working here creating products like: granola, toffee, cocktail mixers, butterscotch sauce, biscotti, dog treats, pickles, kimchi, bone broth, pimento cheese spread, gourmet chocolate and caramel dipped pretzels and sea salt (from the ocean in Newport!) I could go on but check out the member directory on Hope and Main’s website for the full list.

Erika’s specialty? Fishcakes!

We dietitians were treated to a tour through the kitchen where we saw where the fishcakes are made, cooked and packaged.  Erika showed us all the ingredients and explained where she sources them and why.

She uses skate as the main ingredient– which is caught locally, is sustainable, tastes amazing, and like all seafood is a rich source of protein and nutrients vital for health.

She also puts to good use locally grown, but misfit/cosmetically imperfect carrots and potatoes that would otherwise likely end up as food waste.

Ever try skate wings?

Erika in the kitchen about to serve us her tasty fishcakes along with a fresh salad!

Producing a delicious and nutritious ready-to-heat-and-eat food product like these fishcakes from “seconds” perfectly supports SecondsFirst’s 3 Pillars:

  • No Wasted Food
  • Proteins for All
  • Support Local

Not only is Erika putting her energy into something that’s meaningful to her, she’s positively impacting the environment and helping those who struggle with access to protein-rich nutritious foods.  Organizations like the Jonnycake Center buy her fishcakes and they will be available soon at the Dave’s Marketplace in East Greenwich.

Thank you Erika for all the good you are doing– you are quite an inspiration to me!

Tuesday evening I met Brett Mayette and several other curious Rhode Islanders down behind Monahan’s in Narragansett to learn about the abundance of nutrient-dense seaweeds and plants all around us–

Yes, the very ones we never think about eating but probably should.

Our culture does not generally consider this slimy, green floating stuff from the ocean to be food (aside from maybe sushi?) — yet many other people around the world traditionally and routinely  include sea vegetables in their diets.

 

Brett is passionate about sharing his knowledge of why these types of local, readily available, mineral rich foods are so valuable to our health and how we can benefit from expanding the repertoire of plant foods that we consume.

After some seaweed gathering, we drove to a church in Peacedale where Brett pointed out some edible greens growing on the property.

We tasted this wood sorrel which has a mild lemony flavor.

Brett showed us samples of a variety of edible “weeds” commonly found in Rhode Island.  He even made us a mixed green salad with his homemade dressing as well as pesto, soup and spanakopita, all incorporating foraged greens.

You really just need small amounts of these bitter greens and seaweeds to reap the health benefits.

Dried dulse.

Very salty– you would not even want to eat large amounts of this!

But added as a garnish to salad or soup, it contributes flavor, nutrients and crunch.

And then, my favorite, the miso soup with local seaweed!  Why isn’t this on any restaurant menus?

I kept thinking, with this being the Ocean State and Rhode Islanders loving their seafood so much, why haven’t I noticed any chefs delving into the world of sea vegetables?  I would totally order some scallops with a side of perfectly seasoned arame or wakame instead of the broccoli, wouldn’t you?  I think a lot of us know that these foods are full of nutrients and we’d like to consume them.  But we’re all a bit intimidated with the process of harvesting them safely and knowing how to integrate them into meals.

Brett’s book recommendations.  I already have the Wild Wisdom of Weeds.

Eating on the Wild Side was at the top of his list and praised highly– I’ve ordered it from Amazon and am looking forward to reading it. 🙂

It was an inspiring and thought-provoking night and I feel so lucky to have been able to attend.  I had heard him talk at my library three years ago and wrote a post that you can check out here–  Fun at the Library:  A New Book and an Inspiring Talk.

We found out about this event through Brett’s mailing list which you can sign up for on his website:  Conscious Cuisine.  Not everything is posted under his ‘events’ tab, so I suggest getting on his mailing list if you’re really interested in finding out what he’s currently offering.

There are a couple of things coming up (not posted on his site but from his last email):

Ready to introduce your children to the wonders of foraged edibles?  Join me Sunday June 24 at 11:00 a.m. at Peckham Farm – across from the tennis courts at URI – for a 90 minute plant identification walk.  Wear comfortable shoes and bring something to take notes on and photos with.  $10/person or $20/family.  No need to RSVP.

The following Tuesday June 26 I will be back at the Chapel of St. John the Divine Parish Hall, 10 Church Way, Saunderstown.  The time will be from 6:00  – 8:00 p.m. This will be a plant walk, workshop, and supper.  Tickets are $20 at the door. Please RSVP by June 24 to Katharine McDuffie at etch27@verizon.net or (401) 294-6402.  You can also register with me by texting or calling 401-580-6919.

Just made this yesterday and wanted to share.

With Thanksgiving coming up fast you might be in need of a fresh and unique idea.  These are delicious and easy– a healthy side dish for your holiday meal that you and your guests will love!

The recipe can be found here:  Roasted Brussels Sprouts with Grapes and Walnuts on the Whole Foods Market website where you’ll also find plenty of other Thanksgiving recipes and tips.   Check it out!

No, I’m not happy it’s the end of summer.  🙁

But I am not sad to see the summer squash go.  🙂

I gave it my best but I was far too outnumbered to keep up with them.  Every week, with every new CSA bag, there would be more.  Zucchini, pattypans, crooknecks and mystery varieties of all shapes and sizes were building up in my fridge, on top of my fridge and on the counter.  The thought of grilling summer squash with dinner one more night became absolute torture. There is nothing wrong with zucchini on the grill but it can grow tiresome.  I knew I had to get creative with some additional ingredients to liven things up.

If you’re finding yourself here at the end of summer stuck with too many summer squash and not enough motivation to eat them, I have a few tasty ideas you might want to try:

1.  Grilled Pattypan Squash Pizzas

This is what a pattypan squash looks like:

They come in white, yellow and green.

Slice thinly to make your pizza “crusts” and grill on one side for about 5 minutes:

Then flip over, add your sauce, cheese and pepperoni and cook for about another 5 minutes (grill closed):

I used Applegate for pepperoni and Organic Valley for cheese:

 

2.  Buttery-Dill Summer Squash

Everyone knows that butter makes everything taste better– but I found the combo of butter plus dill raised this squash to another whole level of delicious.

I chopped up this squash but you could use any type of summer squash:

Add a couple of tablespoons of butter plus a liberal amount of dill:

Cook over medium heat, stirring frequently, until the squash is tender:

If you want to make this extra-extravagant, add in some chopped cheese once it’s done and stir around so it gets all melty…mmmm.

Add some salt or garlic salt if you like.

This buttery-dill squash went perfectly with baked fish and sweet potato:

3.  Zucchini Lasagna

This is an incredible way to enjoy the flavors of lasagna in a healthier way– by simply replacing the noodles with sliced zucchini.  I’ve done it with eggplant as well and it’s delicious.

Per my usual style, I didn’t follow any official recipe.  I just layered the sliced zucchini with tomato sauce, pre-cooked ground beef and cheese.  Repeat this pattern until you reach the top of your baking dish.  Bake at 350 for about 30 minutes.  Easy.

Goodbye summer squash!  Now bring on the pumpkins, butternuts, kabochas, acorns and spaghetti squash…

Wishing everyone a Happy Labor Day

I’m taking it easy today and this weekend after having some dental surgery yesterday.  Once I arrived home, I knew I would be thinking about food very soon and needed something nourishing but also soft since I can’t chew and disturb my stitches!

Hmmm, I have this big box of beautiful butternuts….what could I make?

1002161222-2-2

Not only is it squash season, it’s quickly becoming SOUP season.

What I decided to do was whip up a delicious thick, creamy, pureed soup made from my stash of butternut squash and just a few other simple ingredients.

Almost everyone I talk to tells me they love butternut squash so I wanted to share this idea that is so simple to create, healthy and tastes incredible.

 

You’ll need:

  • Butternut squash (Cooked and yes, you can cheat and buy the frozen chunks or pre-cut chunks in the produce section.)
  • Broth or stock (I used my homemade bone broth that I had stored in the freezer.)
  • Coconut milk
  • Curry powder (The main ingredient is TURMERIC which has awesome anti-inflammatory properties– PERFECT for healing ASAP!)

The coconut milk adds a creaminess that I love, plus you get the nutritional benefits of coconut, not to mention the FAT makes the soup more satisfying so you’re going to stay full longer.  But you could also make this with only the squash and broth blended up if you wanted to keep it lighter.  Curry is optional as well.  I love the flavor but if you don’t, leave it out and make your butternut squash soup with whatever seasonings you like.

As is usually the case with my cooking, be warned that this is not an exact recipe but rather an idea.  I don’t measure, I just cook.  The more you get in your kitchen and prepare your own food, the more comfortable you will be with following your instincts– and the more creative ideas you’ll find you have inside of you that you never knew about!

Here’s how to make this soup:

Bake your butternut squash.  These are minis.  Feel free to use a couple of large ones.  They all taste similar.  🙂

1027161420-2-2-1

 

450 degrees for 45 minutes.  Larger squash may take longer.  Test with a fork and when they’re tender and soft they’re done.

 

Let them cool until they are comfortable to touch.   Scoop out the squash and place in a blender with your broth, coconut milk  and curry powder.

1027161354-2-2

 

I used about 3 cups of broth (thawed and reheated), about 1 cup of coconut milk and LOTS of curry powder (maybe two big tablespoons).

Blend everything together until smooth, adding more liquid (broth or coconut milk) as needed to reach the consistency you want.

 

 

Enjoy this nutritious and delicious soup!  I like to use glass jars for storing leftovers in the fridge.  If you plan to freeze some, glass jars are perfect for this as well– just be sure to leave some room at the top for the liquid to expand.

1027161515a-2-2

You want to know something funny?  Before I had this surgery I was thinking to myself, “I’m not going to be able to eat many of my regular foods for a while so what a great time to get some ice cream to enjoy.”  🍨 Interestingly enough, I have no desire for ice cream.  What I want is to heal and regain my health as quickly as possible and I know that what I put in my body will affect this.  Nutrient-dense, anti-inflammatory, antioxidant-rich foods are what will get me where I want to go.  And while ice-cream won’t kill me, I know it’s not going to contribute to the recuperation process.  When you are clear about what is truly important to you, your actions follow suit.

1027161505a-2-2-2-2

 

Last weekend I was in Stowe, Vermont for a quick trip and ended up having 2 amazing salads that inspired me to remind you all that salads do not have to equal boring.

I always check menus for interesting salads.  I’m seeing more and more places offering fabulous toppings making a salad a filling, nutritious and balanced meal.

At the Green Goddess Cafe:

salad mesalad green goddess

Can you see how HUGE that bowl is?  I couldn’t believe my eyes when they brought it out.  They have an awesome system where you design your own salad and if I ever have my own cafe I would totally do this too.  They have an order slip where all the possible toppings are listed in various columns (things like extra veggies, proteins, nuts, dried fruits, etc., plus the dressings) and you circle a certain number from each.  They offered tasty additions like raisins, walnuts, avocado, mandarin oranges and olives as well as the basics like carrots, tomatoes, broccoli and celery.  Unique assortment of salad dressings also.  See, salads can be FUN! 🙂

The other place, Gracie’s, had salads almost as big.  I got the Wolfhound Waldorf salad with shrimp.  Sorry, no picture but check ’em out if you’re in Stowe.

I’ve noticed a lot of restaurants will offer several salad selections and then a choice of proteins to add.  If you don’t consider salads to be filling, make sure you are including a decent protein source in it.  Same goes for fat!  An all-veggie salad as a meal just isn’t enough.

Here in Rhode Island my very favorite place for a salad is the Two Ten Oyster Bar.  I discovered them only this past end of summer when I got their Organic Berry Salad with goat cheese that has since been replaced on the menu with the Harvest Salad.  Still very good with its butternut squash, toasted pepitas, bacon and chipotle maple cider dressing, but I am anxiously awaiting the berry salad to (hopefully) come back soon.

😂 No!  If you *think* you don’t like salads, could you be doing them wrong?

While salads are one of my go-to things to order at a restaurant, they are even better when you make them at home.  Think of stocking your fridge like a mini salad bar with fresh greens, shredded carrots, sunflower seeds, chopped hard-boiled egg, blueberries, dried cranberries, homemade dressings… whatever you can just grab and put together in a bowl for an easy, healthy meal.

If you don’t already, start buying some new things in the grocery store like avocado, tahini, chickpeas or slivered almonds.

Think about a salad you got at a restaurant, what made it special and then recreate it at home!

And not that I have anything against chocolate and wine (just enjoyed both last night!) 🍫🍷

…but I thought this was cute and might make someone smile.😉

 

azores

It feels really good to be back home in my cozy, familiar house in Rhode Island after a week in the Azores.  I mean that even with this huge snowstorm going on as I type!

The Azores Islands are an absolutely gorgeous vacation destination.  Clean and quiet, you will discover natural wonders like thermal pools and volcanoes.  There are endless hiking trails, breathtaking bicycling routes and plenty of ocean.  You can visit pineapple and tea plantations, walk through botanical gardens and go whale watching.

Brief Weather Recap and then on to the Food:  If you like the sun like I do, don’t go to the Azores in January.  It is their winter and their rainy season.  However, if you would be happy to get away from freezing temps and snow, enjoy a steady 60 degrees day and night and don’t mind the fog, wind and rain, then go.  It is beautiful when the sun is out….which we enjoyed on our first day but saw no sign of again for the entire week.  We knew what we were getting into visiting this time of year and to be fair, it does need to rain quite a bit for it to have such lush, colorful beauty in their other seasons.

Let me begin by saying that we didn’t go to the Azores specifically for the food.  We just wanted to get away and check out a new place!  I figured there would be lots of fresh fish and produce but wasn’t sure what exactly to expect….

Breakfast: Our hotel stay came with a complimentary breakfast buffet each morning.  Except, of course, not including the morning we arrived (an overnight flight from Boston brought us in at 7am their time, 3am our time).  After sleeping for a couple of hours we ventured out into the streets of Ponta Delgada in search of breakfast.

To our disappointment, all we saw were places selling breads and pastries as well as signs everywhere like these for fast-food type meals:

0121161103a~2~3

 

And lots of ice cream/frozen treat signs:

0121161103b~2~2

It was a disappointing first impression of the food scene!

We ate breakfast at the hotel buffet each morning.  I was grateful for the variety and options.   Lucky for me they had eggs, my favorite.   There was local yogurt, which I got a few times.  There are so many cows on the island of Sao Miguel!  More cows than people, I was told.  You see them grazing everywhere you go.  There was also plenty of fresh fruit which made me happy and I loaded up on these daily.  Cut up pineapple, kiwi, oranges, melon— as well as whole fruits like apples, pears, oranges and super cute and delicious mini bananas (grown on the island).  What surprised me the most was the huge bread and pastry table and how popular of a breakfast this is for most people here.  Where are your nutrient-packed whole foods people?  No nutrition in those refined foods!!  (The dietitian in me always has an opinion.) Ok, I didn’t go up to people and say this but I wanted to.

0121160849a~2~2

 

A typical breakfast for me:  Espresso, eggs, and lots of fruit.  Note that that is only round one of the fruit.  Sometimes I got a yogurt as well.  Kept me happy and full for a good 5 hours.

Chris got similar but sometimes a piece of bacon or sausage.  He also got a small bowl of muesli (oats, nuts, dried fruits).

 

 

They don’t drink American style coffee here.  All you Duncan Donut coffee drinkers used to your extra-large extra extras might be shocked to see that they drink espresso here in tiny cups.  And nobody walks around or drives around with their coffees, or any drinks, for that matter.

Cell phones– this observation fascinates me as well– you don’t see people staring at their screens on the streets, in cars or bus stops.  People here talk to each other more and are focused on what they are doing or where they are going.  Even in the gym– I was the only one with my earphones hooked up to my music on my phone.  Everyone else was doing their thing, no music, no tvs, no reading.  Very different from the gyms I have seen around here where most people cannot seem to exercise unless they have an electronic distraction to entertain them.

Lunches and Dinners:  We weren’t excited by what we saw on nearby restaurant menus.  The hotel buffet turned out to be where we ate for a lot of our meals because there was such an assortment of things to choose from.  (And they had vegetables!) They had hot options of different types of fish and meats, cooked vegetables and potatoes, a large table with many interesting dishes, a cheese table and a dessert table that had lots of fresh fruits.  And wine every night!  They would just come by and refill your glass.

Here is what a typical meal from the buffet looked like:

0121161247~2~2~2

They always had lots of vegetables which was great.  This particular meal had cooked broccoli and carrots, squash (at the bottom), chicken, pepper and bacon kebabs, and beef with grapes.  It was easy to make a satisfying and delicious meal every time.  I’d often go up for seconds of some things.

A pic of one of the buffet tables:

0121161244b~2~2

Most of the stuff on here I didn’t touch, or I tried very small amounts of.  You’d find deep-fried items and many mystery dishes that I wasn’t quite sure what they consisted of exactly.

They don’t mess around with cutting off fish heads here!

0121161244c~2~2

We went out a couple of nights in Ponta Delgada for dinners.  It was actually really hard to find a menu option that had a vegetable served with it.  Most things came with rice and potatoes…  And lots of bread.

We found some fish dinners that came with potatoes and vegetables:

Before:

0118161757a~2~2

…and after.

0118161822~2~2

All the fish we got during our visit had lots of tiny bones.  You had to be very careful!  In a way I think it was a positive thing because it forces you to slow down your eating and be mindful.

And at another restaurant:

0119161853a~2~2

 

Walking around the city, you may see signs like this:

0117161604~2~2

Ugg.  We’ve infected them.  Way to go KFC.

And yes, we did see the major chains in the mall like Pizza Hut, Burger King and McDonald’s.

 

We met a local who showed us around various parts of the island and who recommended a restaurant in his hometown of Lagoa that he said we had to try for authentic Azorian foods.

0121161855~2~2

 

They started us out with local pineapple and blood sausage.

…I will say that I did like the pineapple.   🙂

 

 

 

0121161921~2~2

 

Three kinds of fish to try.

Chris tells me they would be thrown back by most fishermen in America.  He had to email his fishing friend back home… “I can’t believe I’m paying for scup!”

Taste?  Not bad, not great.  Again, many, many tiny bones.

 

 

 

0121161922~2~2

 

And some vegetables– carrots, brussels sprouts, potatoes and white sweet potatoes.

 

 

 

0121161912a~2

 

Some places spoke English, some not so much.

Thank God for Smartphones!

LOL:  I just noticed that Chris typed ‘desert’ instead of ‘dessert’.  A teacher once told me how to remember that:  Would you rather have 2 desserts or 2 deserts?

 

 

 

 

At this restaurant, there was a table of about 8 little girls.  I couldn’t help but notice what they were all eating.  Sodas, hamburgers and french fries.  🙁

0121161906~2~2~2

I snuck a pic when they all got up to go to the bathroom.

And now for a close up from the food police paparazzi:

0121161906~2~2

It breaks my heart.  I grew up eating this stuff too…but most of our parents didn’t know any better back then.  Don’t we know more now?  Why are we still feeding our children (and ourselves) these nutrient-lacking foods instead of wholesome foods?

🙁

The Fresh Marketplace:  So, while the restaurants were unimpressive, there really is good food to be found in the Azores.  There is a beautiful marketplace where you can buy fruits, vegetables, meats, seafood and cheeses.  If I had access to a kitchen I would surely shop here and prepare amazing meals.

 

0121160946~2~2

0121160943b~2~2

0121160943~2

0121160948~2

 

 

 

 

 

 

0121160948a~2

 

0121160948b~2~2

 

 

 

 

 

 

Summarizing Thoughts:  There is an abundance of fresh, whole, real foods in the Azores which made me happy.  BUT– as a visitor, if you want to eat this way you do need a kitchen to cook them yourself.  You will struggle to find them in restaurants.

They do like their breads, meats, cheese and wine here.
And their espresso!

The restaurants seem to be mainly for tourists.  Most of the people here cook at home and enjoy their meals together.  Which is really how it should be.  It just made it difficult for us travelers looking for good food.  And no Whole Foods to turn to which is what we often do for eating when traveling.  🙂   I am thankful for the good food we enjoyed there and overall I think we made smart choices of what to eat, opting for traditional foods rather than the more highly processed foods.  We ate many, many locally sourced foods.  It really is tough for me to eat out constantly and it feels great to get home to my kitchen and back to doing my own cooking.

Final Tip:  Do not bring an apple from the hotel back in your backpack and forget to eat it on the plane.  The dogs at Logan Airport WILL sniff it out, causing you to endure extra security checks at Customs.

Ideas, ideas, ideas. 💡💡💡  You are always asking for new meal ideas!

It’s the weekend and it looks like we are being blessed with some more gorgeous weather.  I recommend getting to a farmers market and cooking outside like I did this week.

0917151752

I got white eggplant, zucchini and corn at the Wickford Farmers Market and peaches from Narrow Lane Orchard.  🍆🥒🌽🍑

Mushrooms and wild salmon were from BJs. 🍄🐟

Here is what I do when I want to grill:

  Slice up the vegetables and add to a large pot.

Drizzle in balsamic vinegar, olive oil, tamari and maple syrup.  It’s a perfect marinade.

Put the lid on the pot and rotate until everything gets coated.

(Or you can do this by hand.)

0917151600a-1So easy.  You can then carry the pot outside and unload the veggies onto the grill.

Before grilling I put the mushrooms on skewers.

The salmon I sprinkled with seafood seasoning.

The corn is cooking inside in the steamer…but you can grill that too if you want!

0917151741

Use the same pot to put them in once they are ready.

0917151748

I actually just put this pot of food on the deck table and we served ourselves onto plates.

This could be the end but I’m going to tangent into leftovers and pumpkin stuff so read on… 😏

I almost always have leftovers which I use within the next day or two.  The leftover peaches– which tasted like a heavenly dessert– I added to my 2-ingredient pancakes in place of my usual berries in the morning.

There weren’t too many leftover vegetables but what I did the next day for lunch was place them on a baking sheet, add pasta sauce and mozzarella and bake for mini veggie pizzas.

0918151317c

Served them up on a bed of baby kale greens, also from the Wickford Farmers Market and a kielbasa from Windmist Farm in Jamestown.  Nice! (sorry no picture– forgot) 🥬

Pot of beef stew.

It’s almost my 1 year anniversary as an ex-vegan.

My first bite of meat was homemade beef stew and it was amazing.  I could feel the nourishment immediately and my conclusion still stands that I feel better eating meat.

Over the past year we’ve made this beef stew a few times, especially in the cold months.  It’s become one of my favorite meals.  There was a time when I would have cringed at the thought of eating *gasp* “red” meat with all its “artery-clogging saturated fat.”  🙂  I’ve since changed my perspective on this.

“Artery-clogging saturated fat”– funny how saturated fat always seems to be found in that phrase.  That is just one more tidbit unfortunately ingrained into newly forming dietitian brains in school that turned out to be highly questionable.  Sure, animal products are a source of saturated fat, however it’s not usually mentioned that the majority of the fat found in beef and pork is actually mostly monounsaturated (even in chicken skin!)  That’s right; the same “heart-healthy monounsaturated fat” famously found in olive oil.   Another thing many people don’t understand is that fats found in food are made up of a blend of monounsaturated, polyunsaturated and saturated fat– but are typically labeled simply as one or the other based on the dominant type.  So, there is actually saturated fat in your precious olive oil just as there is monounsaturated fat in your “unhealthy” butter.  It’s just one more thing that nutrition science has oversimplified but which ended up confusing people even more.

 

And is saturated fat really that unhealthy anyway? Saturated fat has got to be one of the hottest controversial topics in the nutrition community, particularly over the past few years.  There have been research studies bringing it’s perceived danger into question, several books challenging the dogma and many, many medical professionals speaking out about it.  The debates rage on between the experts.  As desperately as I want definitive answers, what I’m coming to accept is that we simply do not know.

Despite most everything we were taught about the link between saturated fats and heart disease, you’ve got to wonder based on things like:

2010 Meta-Analysis evaluating the association of saturated fat with cardiovascular disease:  A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.

2014 Meta-Analysis of association of fatty acids and coronary risk:  Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.

I could talk about saturated fat for days, for some reason it totally fascinates me.  I guess I just love a good controversy and I have spent more mental energy learning (obsessing would be a better term) about the topic than I care to admit.   I’ve read enough of the literature to convince me not to worry about saturated fat in my diet anymore– in the context of a healthy, whole foods diet I believe it to be perfectly fine.  However, eat a lot of it in a diet high in refined carbohydrates and highly processed foods and then you may have problems.  This is just what I believe is right for my body.  Understanding that there are various opinions and choosing what works in your situation is crucial.

Now let’s move on to making some lovely healthy saturated-fat rich beef stew!

0124151818

Beef stew, homemade by Chris, was my first taste of meat (aside from fish) after about 14 years.  I still remember the night.  And how good my body felt after eating it.  A big pot of it takes some preparation and planning but it provides many meals for the week.  It freezes well too.

Real Food Ingredients:  Local grass-fed beef, bone broth, carrots, celery, onion, potatoes, red wine, spices.

Let me be clear that this is not a recipe with measurements or exact steps!  Just guidelines.. but that’s all you really need.

You will need to thaw out your beef ahead of time.  I’ve only seen frozen meat available from our local farms.

0124151219b

 

This is from Watson Farm in Jamestown, RI.  Stew beef and shanks are what we used.  A good reason to use the shanks is to take advantage of the nutrient-dense bone marrow which seeps into the stock as it cooks.  You can also use other cuts like short ribs.

 

 

 

0124151217

 

Chop up your veggies.

A few carrots, celery, onion and potatoes or any others you want to include.

 

 

 

 

These are the spices we used but it changes each time.  Remember, there is no “recipe” here– just cooking!

0124151443

 

Dried garlic, Italian seasoning blend, celery seed, chili powder.  Red wine too!

 

 

 

 

Now that you’ve got the ingredients out, the first thing you do is brown your beef in a little olive oil.  Add some salt and pepper to the beef.  The stew beef was cut into chunks; the shanks were browned whole.  Cook on medium-high heat for a few minutes on each side, until they turn brown.

01241514450124151448

 

 

 

 

 

 

 

 

01241514380124151441

 

 

 

 

 

 

 

Remove the browned beef and add some red wine to deglaze the pot.

Deglazing the pot.

Add veggies to the wine/oil, add spices as desired and mix.  Then add bone broth a little at a time and finally the cooked meat.  Add 2 bay leaves and any additional spices if desired.

Pot of beef stew.

Cover and bring to a simmer until you generate steam when removing the lid. Place covered pot in 300 degree oven for 3 hours:

01241515110124151514

 

 

 

 

 

 

 

How delicious does this look??  Remove the bay leaf and bones.  The meat should generally fall off the bone but will need to be cut or pulled into smaller chunks.

0124151814a0124151818b

 

 

 

 

 

 

 

A balanced meal:

Bowl of beef stew with a salad.

 

I just spent a good chunk of last week and weekend watching as many of the speakers from The 2015 Diabetes World Summit that I could.  It was quite fascinating with 40 presentations including many MDs, NDs and RDs, most not of the typical mainstream variety, but instead taking a functional medicine approach which totally resonates with me.   I think more than any specific information, what I got out of it the most was that it made me realize that I need to relax a bit into the fact that there is disagreement in the nutrition community regarding the ideal way to eat.  This is hard for someone like me who works with people who want to know exactly what to eat and who wants to give them the most evidence-based, up-to-date nutritional information.

There are various paths to health. Everyone’s got their own point of view, many certainly believing quite strongly about theirs being the right one!  But  there is no denying that there are some major disagreements among health professionals.  On one extreme you’ve got the vegan or near-vegan route.  Dr. Fuhrman and others of similar mindset strongly believe in a diet with minimal animal products.  This clearly can work, as their patients have had immense success eating this way.  On the other hand, you’ve got a quickly growing number of doctors and dietitians who take a more ancestral, paleo or low-carb approach, each with excellent results as well.  Some may shun dairy while others include pasture raised dairy products like butter, cheese and yogurt.  There isn’t complete agreement about eating grains or beans either.

However, there are things that everybody DOES agree on:  Avoiding highly processed foods like refined grains, sugars and oils.  And eating more fruits and vegetables.  Maybe it’s time to focus more on what everyone has in common and not obsess over the differences.

All that being said, the bottom line is…  nobody knows exactly.  We may never figure it out.  Experts on both sides of nutritional controversy can easily show pages of research to defend their stance.  It’s surprisingly easy to back up just about any personal belief with some sort of scientific data.  It’s beyond frustrating when you want real answers, trust me, I know.   Instead of making ourselves crazy with all the back and forth, what about loosening up and accepting the fact that there is uncertainty?  What about going with what truly feels right for you and your body?   There is no cookie-cutter, one-size-fits-all diet for everyone.

What’s more, health is about so much more than just what we eat.  There’s no way we can focus only on food and not other aspects of life like:  sleep, physical activity, relationships and managing stress.  They are all intertwined and all relate to health.