What is "Healthy Food" to you?

In the past few weeks, I've had the chance to ponder the question "What is healthy food?" It seems that many of us have very different perceptions. Maybe that's what stands in our way some times, we think healthy food and healthy eating is not obtainable.

It would be so much easier if my brain did not crave things like salty chips or sweet cookies but the reality is, it does. Maybe it's a combination of many years of being bombarded with advertising to make me think I want it or maybe it's as simple as it satisfies something in my head. I didn't take enough psychology in college to answer that. I do know if it's around me (like it is now as I write; you wouldn't believe what is at the end of the table at my sister's house) I'm less likely to eat well.

In my older years, I have realized that if I allow myself a little rather than denying myself entirely, I can balance the cravings with the reality of what I think I should eat. When I bake cookies, for example, I often freeze over half of them. When I need something sweet, it's defrosted in a matter of minutes. At least the treat is homemade; that I can rationalize.

One definitive difference when I compare myself now with myself of 10 years ago, is that I really don't eat a lot of processed food any more. I worry less about the calories and more about whether or not it's "real" food. Now, if you see me at In n' Out (the only fast food hamburger restaurant I will go to), all bets are off. Otherwise, most of what we eat is just real food. I have stopped buying fat-free and sugar-free foods and still can maintain my weight. The old me would not have believed that but the new me understands why.

There's a video on YouTube in which someone makes a "Healthy Breakfast". The person truly believes he is trying to help the viewer with his tips. In his dish, he uses egg substitute, a slice of fat-free American cheese and fat-free sour cream on the side. Yes, he did serve some vegetables with it but hardly a serving. Wow. If someone served me that "healthy breakfast", I'd run for the hills. Sorry, that's not my thing. But it was so eye-opening at the same time.

What I deem as healthy seems very obvious but clearly it's not the same for everyone. At some point in my life, I started to really look at labels in the grocery store. That's when I started putting things back on the shelf. If it had ingredients I couldn't pronounce, additives, preservatives, high-fructose corn syrup or trans fats, as hard as it might have been, I put it back. I did this for my own health as much as I did it for the health of my family. Try to do this at a conventional supermarket. You may walk out with much less in your cart.

My best advice is to keep things simple. Our bodies need basic nutrients: protein, carbs, fat, water, vitamins and minerals. Although it's not a nutrient, fiber is something we should get as a result of food that is nutrient dense like vegetables, fruits and whole grains.

For me, shopping in regular super markets became very difficult so that's when I shifted to more natural grocery stores. The food, especially the produce, tastes better and I feel better about it. I like to say that I spend money on food and not going to the doctor or the drugstore for prescriptions. That's just how I see it.

When I teach cooking classes, I explain that my take on healthy eating has evolved over the past 8 years. I feel like now I get it. I may not always practice what I preach, but I think I have a good handle on what is healthy.

So as you start the new year, instead of hopping on a new diet or food trend, be honest with yourself and decide "what is healthy" for you.

Happy New Year and of course, healthy eating to you and your family!

ps I just want to remind you that I am neither a dietitian nor a doctor. This is just how I see it. Take this advice with a grain of (sea) salt!

Creamy butternut squash, quinoa and spinach recipe

The blend of squash, spinach and coconut oil gives this dish a nice balance

When asked to create a dish for the Food Wise booth at the CUESA's Ferry Plaza Farmer's Market, I looked to the availability of what was fresh that week for inspiration. There were plenty of greens, squashes and brussel sprouts as well as tomatoes and eggplant. Well, the squash and greens won me over, especially considering the time of year. So, I added a little of this and a little of that to create this recipe.

When I say it's easy, I mean it. Once you have the squash roasted and the quinoa made, it's just a matter of preferences and what is in the house. Here are the main components:

• Roasted squash with onion and garlic (use any squash or even sweet potato)
  
• Cooked quinoa (but you could use rice or pasta but the quinoa has more nutrition)
• Nuts (I've used toasted sliced almonds as well as chopped roasted and salted pistachios)
• Dried fruit (for example, cranberries or raisins; pomegranate would be good as well)
• Cooked green (I loved using spinach but chard or dino kale would work, too)
• Coconut oil (just a little added a nice balance between the squash and the green; you could use coconut milk instead of the cream)
• Goat cheese (I love the tanginess to offset the sweet; see the vegan option below)
• Cream (just a touch to make it...creamy!)

I can usually judge a dish by how quickly we run out and, what I like to call the "umm"-factor. When people make that yummy noise out loud, I can tell it's a home run. So maybe this fall, instead of a standard dish you make all of the time, try this one. It's healthy, easy and tasty (and also gluten-free). Enjoy!

Butternut Squash, Quinoa and Spinach

1/2 butternut squash, peeled, seeded, and cubed
1/2 onion, chopped
1 Tbl olive oil
¼ tsp ground pepper
2 pinches of sea salt
2-3 garlic gloves, minced
1/2 c chopped nuts (sliced almond, pine or walnut; you can use pistachio as well but do not toast)
1 c red or white quinoa
2 c vegetable broth
2 tsp coconut oil
2 c fresh spinach, washed and chopped (or 1 pkg frozen, defrosted and squeezed dry)
1/2 c dried cranberries
1-2 Tbl heavy cream
4 oz goat cheese
1 tsp honey or agave nectar
Sea salt and pepper to taste

This recipe has 4 steps: roast the squash and onion, toast the nuts, cook the quinoa and spinach and mix everything together.

1. Toss squash and onion with olive oil, salt and pepper and place on a rimmed cookie sheet. Roast in a 400F oven for 15-20 minutes or until golden and squash is softened. Add garlic for the last 3 minutes of cooking. Allow to cool slightly.
2. While that roasts, prepare the other ingredients. Toast nuts in a pan until golden brown. Cool.
   
3. Rinse quinoa if it has not been rinsed already, add to a pot with vegetable broth, bring to a boil and then lower to a simmer. Cook covered about 15-18 minutes or until all liquid is absorbed. Add coconut oil (if you add it while the quinoa is hot, the coconut oil will melt). If you are using raw spinach, add to the quinoa once it has finished cooking. If you are using cooked spinach, add with the other ingredients.
4. Cool quinoa for about 5-10 minutes.
5. Combine quinoa, roasted squash and onion, nuts, cranberries, cream and goat cheese. Taste and add salt and pepper if needed.

Vegan option: omit cream and goat cheese. Replace with 1/2 c coconut milk and 1/2 tsp additional sea salt.

Sweet potato and millet cake recipe

Our local grocery store has these delightful patties in their deli case from time to time. I decided to seize the moment and make my own version. I didn't even look at the ingredients but I did google "sweet potato millet cake" and the first thing that came up was a recipe on a parrot website for a cake for parrots. Yes, someone has a website with recipes for parrots.

I decided to not use it since "cuttlebone" was one of the ingredients. Instead, I used what I thought would taste good. Even though millet is often used for birdseed, this time I wanted something a bit more savory.

Millet is a relatively new grain in my repertoire. It's not only good for you but it has great flavor. It cooks up sort of "spongey" and is great to absorb something liquidy like a stew. It's naturally gluten-free (as are the rest of the ingredients in the recipe). However, if you have Celiac disease, don't get the millet from the bulk bin; it could be cross-contaminated with gluten from other products.

Here's what I learned about millet from recipetips.com:
Millet is an excellent source of iron and magnesium. It is also high in calcium, phosphorous, manganese, zinc, and B vitamins. It has the highest iron content of any grain except amaranth and quinoa. The natural alkalinity of millet makes it easily digestible, so it is very beneficial for people with ulcers and digestive problems. It is believed to be one of the least allergenic of all grains.

So, try this one night as a side dish or even a meal. Sweet potatoes (these are the orange ones; yams are really yellow and big) are full of vitamins (A, B6 and C) and minerals (maganese, iron and potassium). So, a "cake" made with both is a double-whammy of nutrition.

When I presented it to my 6 yr old, his reaction was "Yum!". The almost 5 yr old was not as enthusiastic but it could have been her mood. I enjoyed mine that day for lunch with a salad.

Here's the recipe but it's really about the process. Since the moisture content of the potatoes can vary, the recipe is more of a guideline. I hope you'll try it!

Sweet Potato and Millet Cakes (naturally gluten-free)

1/2 c millet, rinsed (see note from above)
2 tsp olive oil
1/2 onion, diced
1/4 tsp each pepper, thyme, cumin and curry powder
1/2 tsp salt
2-3 medium sized sweet potatoes, baked or microwaved
1-2 eggs
Oil for frying like safflower or olive

1. Add 1/2 c millet, 1 1/4 c water and a pinch of salt. Bring to a boil and lower to a simmer. Cover and cook 20-25 minutes or until all of the water is evaporated.

2. Meanwhile, saute the onion in the olive oil with the spices. Don't add the salt yet. Cook until the onion is soft and golden brown.

3. While the onion cooks, mash the sweet potato and add salt and one egg.

4. Once the millet and onions have cooled, mix with the sweet potato and egg. If the mixture seems dry, add the other egg.

5. Form into patties and cook over medium heat until golden on each side. Alternatively, bake in a 400F oven on a greased cookie sheet, for about 20 minutes, turning once.

6. Try serving with a cumin-scented cream (a little bit of cumin mixed with sour cream; I know it sounds fancy, doesn't it!).

Gluten-free banana crunch muffin recipe

Yummy gluten-free banana muffin

In case you don't know, I love the Food Network. I've been a fan for years. One of my favorite chefs is Ina Garten, The Barefoot Contessa. Someone recently passed along her recipe for Banana Crunch Muffins. I didn't try the muffin but could tell from the smell it was good.

Recently, I started my son on a gluten-free diet. Of course, I had incredible "mommy guilt" when I told him he couldn't have the muffin so I needed to figure out a way to make a version for him. With a few easy adjustments, it was straight forward. The sugar content was high for me so I made some other adjustments.

Even after cutting back the sugar, wow, these are sweet. But, I look at them as a treat, not something for everyday. The sugar could probably be cut even more, especially if the granola that's used is on the sweeter side. This would probably make an excellent banana cake as well; just lower the temp by 25 degrees and cook about 40 minutes. Enjoy!

Gluten-Free Banana Crunch Muffins (based on a recipe by Ina Garten)

3 cups gluten-free flour blend
1 1/2 tsp xanthan gum
2/3 cup white organic sugar
2/3 cup brown or raw sugar
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 stick (4 oz) unsalted butter, melted and cooled (or you can use all butter or all oil)
1/2 c coconut oil, melted and cooled
2 large cage free eggs
3/4 cup milk
2 teaspoons pure vanilla extract
1 cup mashed ripe bananas (2-3 bananas)
1 cup medium-diced ripe bananas (1-2 bananas)
1 cup chopped walnuts
1 cup gluten-free granola
1 cup unsweetened shredded coconut

1. Preheat the oven to 350 degrees F. Prepare 18-20 muffin tins.

2. In the bowl of a stand-up mixer fitted with a paddle attachment, mix the flour, xanthan gum, sugars, baking powder, baking soda, and salt with a whisk. Add the melted butter and coconut oil and mix for 1 minute. Combine the eggs, milk, vanilla, and mashed bananas, and add them to the flour-and-butter mixture. Scrape the bowl and blend well until the mixture comes together.

3. On low, mix in the diced bananas, walnuts, granola, and coconut into the batter. Spoon or scoop the batter into muffin tins, about 2/3 full.

4. Bake for 25 to 30 minutes, or until the tops are brown and a toothpick comes out clean. Cool slightly, remove from the pan, and serve.

Gluten-free sweet and sour chicken

Sweet and Sour Chicken over Brown Jasmine Rice and Red Quinoa

A very good friend of mine was excited to share a sweet and sour chicken recipe with me that was healthy and that her husband loved. How often does that happen? She thought I should try it too, since my kids tend to like sweeter foods. It sounded so good (and easy), I had to make it this week. The challenge was that I had soccer practice for both kids on the night I wanted to try it. How was I going to make this dinner and ensure we weren't eating at 7:30 pm?

Ahh, enter the rice cooker and slow cooker! Since I wanted something a bit more nutritious and since I would be gone over an hour, brown rice seemed like the perfect solution. I cooked red quinoa with the brown rice to boost the nutrition even more. The family agrees the rice-red quinoa combo is a good one.

TIP: When cooking red quinoa with rice, add two times more water than quinoa. For example, if you add 1/2 c quinoa, add 1 cup of extra water. Even though the quinoa takes less time than the brown rice, it came out fine. I usually add about half the amount of quinoa that I add of the rice. For example, 1 cup of rice and 1/2 cup of quinoa.

The slow cooker came in handy to simmer the chicken in the sauce. Don't always think of it as a piece of equipment just used for all day cooking; it is great for finishing a dish that cooks quickly. I par-cooked the tenders, placed them in the crock pot with the veggies and sauce, set the temperature to Low for 90 minutes and dashed out the door. When I returned, dinner was ready.

The other bonus was that the dish was naturally gluten-free. Now that 2 of us in the family are eating that way, it really was the perfect meal.

I cannot take the credit for this dish, either. It was based on this post which my friend had forwarded to me. However, the sweet potato was my idea along with the brown jasmine rice-red quinoa combo. I hope you'll try it.

Gluten-Free* Sweet and Sour Chicken

2 tsp corn starch
1 egg white
1/2 tsp salt
1 - 1 1/2 lb chicken tenders

1/4 cup of ketchup
1/4 cup of white vinegar
2 Tbl organic brown sugar
1 tsp fresh ginger (keep peeled ginger in the freezer and then grate right into the dish!)
1 small can of pineapple chunks, juice reserved
1 red, yellow or orange bell pepper, cut into large pieces (if you like green peppers, you can use those as well)

1 Tbl safflower oil for frying
1 small to medium sweet potato, peeled and cubed
1/2 yellow onion, sliced

Optional: 1/2 c peanuts or cashews for garnish

*To ensure this dish is gluten-free, make sure to use a gluten-free ketchup.

1. Mix egg white, cornstarch and salt in a bowl large enough for the tenders. Add tenders and, using your hands, coat each piece of chicken with the mixture. Put aside for about 5 minutes. (By the way, this is a great method for making gluten-free crispy chicken).

2. Pour ketchup, vinegar, brown sugar, ginger and pineapple juice into the bowl of a slow cooker. Stir to combine. Add pineapple and peppers.

3. Heat medium to large non-stick pan with the oil. When the oil is hot, add the chicken tenders and cook on each side until the chicken is lightly browned. The chicken may not be done but will continue cooking in the slow cooker. Place chicken in slow cooker.

4. Place pan back on stove and cook onions and sweet potatoes for about 3-5 minutes. Place this on top of the chicken.

5. Place cover on slow cooker, set to Low for 90 minutes. Serve with brown rice and quinoa. Optionally garnish with peanuts or cashews.

Homemade chicken broth recipe

Often, when I see chef's on TV saying, "Oh, just make your own chicken broth; it's so easy", I think, do they have soccer games, birthday parties and laundry to do? But every once in a while, like after I have a rotisserie chicken, I will make my own broth. When it's all done, I realize it is worth it once in a while for two reasons: flavor and cost.

The flavor of freshly made chicken broth really can't compare to anything in a carton. It can be used to make chicken or bean soup, risotto, quinoa, rice or gravy. As I type, the house has a delicious smell of chicken wafting through it.

The other big advantage of homemade broth is that it's so economical. Earlier in the week, I brought home a $10 all-natural, no antibiotics rotisserie chicken. After 20 minutes of cooling, I removed all of the meat. I used the breast for 4 sandwiches over the next 2 days and the rest of the meat for a delicious chicken stew. I had leftover meat that we nibbled on the day after. I saved the carcass and bones to make the broth later. The veggies were cheap and I really look at the bones as being almost free since often they are thrown out anyway.

If you are looking to save some money or get a terrific broth, do like our moms did and make your own once in a while. You'll be glad you did.

Homemade Chicken Broth

1 chicken carcass (or bones from breast, leg and thigh)
Water to just cover carcass (I used about 12 cups)
2-3 tsp sea salt
1 tsp peppercorns (if you use ground pepper, use 1/2 tsp but your broth will have specks)
2 carrots, peeled and chopped into 3-4 pieces
2 celery ribs, chopped into 3-4 pieces
1/2 onion, cut into 3-4 chunks
1 bay leaf (I didn't have one this time but I do prefer to use it; I suppose it makes it optional)

Place all ingredients in a large stock pot on the stove and cover. Heat to medium and cover. Bring to a boil and then lower to a simmer. Cook about 2 hours. Cool 1 hour. Pour through strainer.

Yield 3 qts (or about 3 containers for which you pay at least $2 each)

Polenta lasagna with roasted veggies and gorgonzola recipe

This went so quickly, there are no other pictures!

When I'm asked to create a recipe, I often have what I call a vision of a dish. I know it should work because I've done something similar before and I'm generally good at putting flavors together.

For a dish for the CUESA Ferry Plaza Farmer's Market Food Wise booth (Tuesdays at 12:30), the only requirement is to use something from the Tuesday Farmer's Market. That picture is from last month when I served a delicious strawberry tart.

In the summer, there's such a nice variety of vegetables from which to choose, it is a hard decision. Initially I was going to do a Polenta topped with Roasted Vegetables but it would be hard to serve in little cups. Then I thought to put the vegetables between the polenta to make it more of a lasagna. I've made something like this before, layering it with bleu cheese and sun-dried tomatoes.

However, there's nothing like a strong cheese like gorgonzola with roasted vegetables so that became my inspiration. With Cow Girl Creamery located inside of the Ferry Building, the choice was easy. If you don't have access to a creamy gorgonzola or bleu, use any cheese that you like. As we were walking around the market, the basil looked so nice I thought to incorporate that as well. If you don't have fresh basil you can either skip it or use pesto.

Although I had tasted each of the components (an absolute must in cooking), after serving a tray of it, I realized I hadn't tried it all together. I was so happily surprised! I expected it to be good but it was really good. When we ran out at 45 minutes later, I knew it was a hit. People liked the fact that it was also vegetarian and gluten-free.

As always, I encourage you to try something new. Someone asked if you could use pre-made polenta. The look on my face must have been priceless. If you've never made polenta before I encourage you to try it. Follow the instructions below and you will see how simple it really is. And notice I don't label this dish with summer veggies. You can make it all year round. Enjoy!

Polenta Lasagna with Roasted Veggies and Creamy Gorgonzola

3-4 cups assorted vegetables, chopped in bite size pieces, for example: onion, pepper, zucchini, fennel, broccoli, cauliflower, grape or cherry tomatoes (keep whole), eggplant, sweet potatoes, etc.
1-2 Tbl olive oil
1 tsp Salt
1/4 tsp pepper
Seasonings like thyme, rosemary, basil, oregano, and herbs de Provence (1/4 - 1/2 tsp of each)
2 cloves or minced fresh garlic

1. Pre-heat oven to 375ºF.

2. Place veggies on a bowl with oil and seasonings and toss. Taste one of the vegetables, for example zucchini, to make sure it's seasoned well.

3. Place in roasting pan and bake about 15-20 minutes or until softened and golden, stirring once. Taste one of the vegetables to make sure they are done.

Polenta and Lasagna Assembly
4 cups water
1 tsp salt
1 c polenta
1/2 c grated Italian cheese like Parmesan or Peccorino Romano
1/2 c milk or broth (vegetable or chicken)
2-3 Tbl unsalted butter
1/4 tsp ground pepper, 1/2 tsp garlic powder, couple of pinches of crushed red pepper.

Other ingredients: 8 oz creamy gorgonzola or bleu cheese
2-3 thinly sliced tomatoes (patted dry)
Few basil leaves, torn into pieces
Few pinches of salt
1/4 c grated parm cheese

1. Bring water to a boil in a medium to large pot. Add salt. While water is boiling, slowly add polenta in a steady stream, whisking constantly. Lower heat.

2. Add cheese, milk, butter and seasonings. Simmer until thickened, whisking occasionally. If bubbling, lower the heat; polenta will be very hot and can burn you.

3. Continue to cook for about 15-20 minutes or until thick and pulling away from the sides. Taste for seasoning and adjust if necessary. If the polenta tastes flat, add more salt, garlic powder, crushed red pepper and parmesan cheese.

4. Pour half into a greased baking pan, no larger than 13"x 9", and spread with a spatula to make flat. Top with roasted vegetables and the gorgonzola or bleu cheese. Spread remaining polenta on top. Top with tomato slices, basil pieces and sprinkle salt on top.

5. Bake in a 375F oven for 25 minutes. Add more cheese. Bake an additional 5-10 minutes. Let rest for 5 minutes or more before cutting.