Start the Day Off Right

Happy Monday! I am just so excited that it is ALMOST spring break. I woke up early this morning because I have a phone interview at noon for one of my dietetic internships. I wanted a great breakfast to get me going this morning and boost my brainpower. I decided on some good old fashion steel cut oatmeal. If you haven’t tried steel cut oats they are a little heartier and chewier that rolled oats, which are basically just steel cut oat, but flattened so they cook faster. Steel cut oats do take a while to cook, but I have a secret. If you soak your oats in the water that you plan to cook them in the night before, they cook up in 5 minutes flat!

(Oats that have soaked overnight)

One of the biggest claims to fame that oatmeal has is that it lowers blood cholesterol. How is this done? Oatmeal is especially high in beta-glucans, which is a type of soluble fiber. These beta-glucans bind to cholesterol molecules in the digestive tract and remove it from the body. Oatmeal is especially good at lowering LDL cholesterol (the bad kind) that is why oatmeal may be good for your heart.

(My toppings of choice)

To give my oats a little more bang I like to add all sorts of goodies. This morning I cut up some fresh apples, added some raisins, walnuts, cinnamon, chia seeds, and maple syrup. The walnuts and chia seeds give me some protein and omega-3 fatty acids, which are also heart healthy.

(Yum...breakfast)

Snack Time

Looking for an easy way to include more whole grains in your diet? This afternoon it was all about easy. I was looking for a little snack this afternoon as I worked on some projects and finished up some schoolwork. It was pouring out again (spring in Seattle) and Jon and I kicked back and relaxed on the couch with a delicious whole grain snack. Now, when I told Jon that I was doing the whole grain challenge, he fussed a little bit as he likes to do when I tell him about any “health food” on our menu. But the thing is, he actually eats and enjoys all of it. I mean, what is not to love about popcorn? Yes that is right, popcorn is a whole grain and it touts many of the health benefits and high fiber that other grains do. The problem with popcorn is generally the way that it is made. At the movie theater it is drenched in hydrogenated oil and salt. When I make it at home I have a few tricks up my sleeve that make it healthy and delicious. Here are a few of my favorite toppings: What are yours?

(We picked this up at Pike Place Market a few weeks ago. It is amazing on popcorn, and a much healthier topping than "Movie Theater Butter")

(Nutritional yeast gives popcorn a nutty, cheesy flavor. It is also contains B vitamins, including B12, which is usually just found in animal products, and protein)

(Tada! A little sea salt and other toppings of choice and in about 3 minutes you have a whole grain snack ready to go!)

Peruvian/Korean cuisine?!

The first time that I ate quinoa (pronounced keen-wah) I was studying abroad in Cusco, Peru. It is a traditional, native grain of the Andean people. They pretty much eat it for breakfast, lunch, and dinner, and I can’t say that I blame them. Quinoa is not only delicious, but it is certainly one of the most nutritious whole grains that I have come across. The thing that makes it so unique is that it has all eight essential amino acids, so it is a great source of complete protein. It is necessary to pair most grains with beans in order to get complete vegetarian protein. Quinoa also has 6 grams of protein per serving, which is pretty good considering it is a humble grain.

(The mighty grain, up close and personal)

The thing that I really like about quinoa is its versatility. I have enjoyed it for breakfast, slightly sweetened with maple syrup, fresh or dried fruit, and nuts. I often make it for dinner and serve it with daal (Indian lentils) or other beans. It can also be sprouted if you are into raw food cuisine. Today it’s for lunch, and I am trying something new. I did an 11-mile training run this morning in the POURING rain. It was wet and cold, but the whole while I was dreaming about lunch and what I was going to make. I decided a variation on bibimbap, a Korean staple food. They usually make it with rice, but today I am doing it quinoa style. I made the quinoa, I sautéed some onions, greens, and mushrooms in a little soy sauce and brown rice vinegar and topped it all off with a poached egg. One thing that cannot be forgotten in bibimbap is kimchi, (thanks honey for going to the store to get it) and a little Sriracha. Okay, my stomach is growling. Time to eat. How do you like your quinoa?

(Oh kale, how I love thee)

(sauté it up!)

(When I was little, my dad use to bring home bags of Kimchi from Korea in his backpack. Then he would smell like fermented cabbage and garlic for weeks! Back then, I was like "gross, Dad!" like most teenagers would say. Now, I LOVE kimchi. It is spicy, garlicy, and tangy.)

(This is what she looks like all cooked up. Aren't the little spiraly things awesome!)

(The final bibimbap...it was DELICIOUS!)

PCC Saves The Day!

Well I would have failed today, yes, day one. That is the life of a graduate student I guess. Pretty dumb of me to start the whole grain challenge the week of final exams. I arrived home at 7 pm today and brainstormed how I could quickly make a batch of whole grains. Now there are some grains that do cook quickly, (don’t worry I’ll be eating them later this week without a doubt) but I just couldn’t pull together a real meal that was worthy to blog about. Here is where my near failure turned into success, yeah for PCC natural markets! I realize how lucky I am to have a PCC right down the street from my house and while I have to admit, I did kinda cheat on my first day, (hey, I never said I was going to cook a different whole grain each day, just eat one) I do have a healthy dinner after a long, busy day.

I decided to get something that I usually don’t make at home. That turned out to be wild rice. I rarely prepare it, but it is so delicious. PCC makes a great wild rice salad called “Emerald City Salad”, after Seattle of course. One of my instructors at Bastyr teaches how to make it yourself on her website. Here is the link: http://www.cookusinterruptus.com/index.php?video_id=34

And now for the fun facts: wild rice is the ONLY grain native to North America! It is actually the seed of a marsh grass plant. It is pretty cool because it contains lysine, an essential amino acid that other rice, and most other grains for that matter, don’t have. It also has lots of B vitamins and magnesium and one serving provides 15% of the daily value for zinc. Zinc is a powerful antioxidant that may be beneficial shortening the duration of the common cold.

Thanks PCC for saving my dinner, my blog, and my health!

(A close up of the delicious brown rice, there is also bell pepper, and fennel in there...yum!)

(I took out a plate, but ended up eating it out of the container)

Whole Grain Challenge!

Okay readers. I am changing it up. I have been stuck in a MAJOR rut when it comes to blogging, cooking, and eating. I need a kick in the pants. I need some variety in my life. This whole school and dietetic internship thing has taken its toll on me and I need some revitalization. Spring break is coming and I am running a half marathon in 10 days; I sure could use some whole grain goodness to push me though those 13 miles to the finish line, therefore I have decided to take on a “Whole Grain Challenge!” I am not talking about Kashi cereal or any of that nonsense. I am talking about the real deal. I have decided for the sake of my sanity and my palate to embark on a mission. I will eat a different whole grain every day for 7 days. Starting tomorrow. I will blog about it for your reading pleasure and anyone who would like to join me in this mission is more than welcome. From my grainy adventure, you will learn about the wonderful health benefits of each grain and all that goodness that you have come to know and love on How to Find Real Food. Wish me luck!

Oh Samoa!

It is true folks. I once wore a little brown vest covered in badges and held up three fingers announcing that I would “help people at all times and live by the Girl Scout law.” I suppose I am living out that mission with my goal to become a dietitian and help people make lifestyle changes to live healthier and happier lives.

When I was a Girl Scout back in mid eighties I went door to door, signing up all the neighbors for boxes of Thin Mints and Samoas and looked forward to the cookie delivery and badge I received every year. I’m not totally betraying my roots and saying there is something wrong with the Girl Scouts or their cookie sales, but I do have a little bit of a bone to pick about the ingredients they use.

As I was walking into the grocery store the other day, a girl scout had a table set up and requested that I spend 4 DOLLARS to buy a box. I’m sorry to say that I did not contribute to the little girl’s badge this year and if you have been reading my blog for a while, I’m sure you can guess why. Partially hydrogenated cottonseed oil? Now I understand that these cookies are a once-a-year special treat but can’t the Girl Scouts do better? The trans fats found in partially hydrogenated oils have detrimental health effects such as increased LDL cholesterol (the bad kind), decreased HDL cholesterol (the good kind), increased triglycerides, and increased inflammation, all of these factors contributing to cardiovascular disease in our country today.

Come on Girl Scouts! Time to take action and insist Little Brownie Bakers use higher quality products so you can really stand behind what you are selling. Until then I’m not sure that you are really living by the Girl Scout law.

Instant Curry

School has been exhausting lately. My dietetic internship applications are almost due and the Student Nutrition Association, of which I am president, is busy fundraising and volunteering. After our Top Chef competition last Friday, hosted by none other than This American Locovore, I had a leftover eggplant. I love eggplant. It is so delicious breaded and fried and drenched in tomato sauce and mozzarella cheese. But this little guy had a different destiny. It found itself into a delicious and super easy Red Thai Curry. This curry is the kind of easy that only an exhausted graduate student could pull off, all thanks to Thai Kitchen’s Red Curry Paste. Check out these ingredients: Red Chili Pepper, Garlic, Lemongrass, Galangal (Thai ginger), Salt, Shallots, Spices, Kaffir Lime. This is an extremely clean product. No additives or preservatives, plus it is delicious. You simply mix it with a can of coconut milk; add some veggies and protein and you are good to go. I use full fat coconut milk because the fat is coconut is comprised of medium chain triglycerides, which are really good for your digestive health, plus if you use low fat coconut milk you wont think that this recipe is as delicious as I am talking it up to be. Here are some photos to get you salivating.

Full fat delicious coconut milk

Pan fried tofu in the cast iron skillet, frying in one of these bad boys adds iron to your diet!

Here's the final product. The eggplant soaked up all that curry goodness and I threw some Thai basil in there because I'm good like that. I did neglect to add the shitake mushrooms that my neighbors grew on a log outside their front door. It's a sore subject here on 86th St.