Eating Wisely
Journey to Better Nutrition
By Eliane Proctor
Westmont, IL USA
From: NEW BEGINNINGS, Vol. 17 No. 5 September October 2000 pp. 181
Parenthood changes people
in the most amazing ways. Eating habits that seemed fine before can
suddenly seem inadequate when you think about what influence they will
have on your little one. Making the transition to different habits and
different foods is easier when you approach it as a positive, fun journey.
If you see it as a negative, difficult endeavor, it most likely will
be. Also, have a clear picture of what your improved diet will look
like. Having a clear goal will make it much easier to achieve. There
are many different approaches to nutrition and even the "experts" disagree,
so pay attention to what feels right to you. LLL's simple guideline
is to eat a varied diet of foods in as close to their natural state
as possible.
One fun way to start eating
more of the foods that you believe to be healthful is to ask people
who already eat the way that you would like to eat to share their favorite
easy recipes. Gradually increase your repertoire of favorite healthful
family recipes, and use them to replace some of the old, less healthful
ones. Also, ask these people if they know of ways to convert those old
favorites in ways that would meet your new nutritional standards. Another
way is to purchase or borrow cookbooks that feature the kinds of dishes
or ingredients that you would like to include and try some recipes.
In addition, LLL Group Libraries often feature a variety of books that
include recipes.
Look for alternatives for
foods you'd like to replace. For refined sugar, you could substitute
honey, maple syrup, date sugar, or unrefined sugar. You can gradually
increase the amount of whole grain flour in your baked goods. Replace
soda with sparkling fruit juices (spritzers). Health food manufacturers
have now copied many popular packaged foods without the use of additives,
refined sugars, hydrogenated oils, some even sneaking in "health foods."
You may be surprised by how many favorite foods you are able to replace
without feeling deprived.
You may have some favorite
foods for which you find no acceptable substitutes. Try eliminating
these gradually, or reducing the portion that you eat. If you try to
eliminate something such as chocolate too quickly, you might find yourself
craving it, and eventually going on a binge. You might also find yourself
eating all kinds of other foods, also not necessarily healthful, to
try to compensate for this craving. If, instead, you eat a small piece
of great chocolate when you really crave it, you might find that overall,
your diet is much more healthful.
Another idea is to figure
out what it is about a certain food that is satisfying and pleasurable.
This might help you find a substitute. For example, one food that that
I am working on eliminating from my diet is coffee. When I feel like
having a cup of coffee, I ask myself if it's really the coffee that
I want or if it's only what it brings me - the opportunity to sit down
and do something for myself, such as reading or knitting. I often find
that one of the non-caffeinated herbal teas that I stock in my pantry
is an acceptable substitute. Pay attention to how your body feels after
eating different foods. Foods that leave you feeling bloated and tired
may start to seem less desirable. Foods that leave you feeling good
for longer than the time it takes to eat them are usually healthful
foods.
Health food stores can now
be found almost everywhere and most offer wonderful selections. However,
some people find that they cannot afford shopping at those rather expensive
stores. One alternative is a health food co-operative(co-op), though
this may not be available in all areas. Co-ops offer a great selection
of good foods, usually at a reasonable cost. Since they serve a specific
clientelle that is interested in healthful food, they can be a good
source of substitutes for old favorites that you'd like to replace.
Some offer free delivery with a minimum order. I gathered a few friends,
installed the computer software provided by the co-op, and we all now
have most of our monthly groceries delivered every four weeks. Within
one or two hours, my friends and I can unload the truck and split our
order. Having a refrigerator and pantry full of good-tasting, healthful
foods and snacks makes it easier to change old habits.
Most importantly, make changes
in your diet gradually and with love. Give credit for any improvement
and compassion for any setbacks. Although you may not notice all the
incremental changes, if you keep your goal clear in your mind, you will
improve your diet. Over time, you will be able to observe your progress
and will probably be delighted to notice how much your overall nutrition
has improved, with comfortable, fun, and gradual changes. Good eating
and good health!
Quinoa Broccoli Stir-fry
Ingredients:
- 2 C. quinoa or rice
- 2 t. salt
- 3 t. natural broth powder
(optional)
- 1/2 C. pine nuts (optional)
- 1/4 C. olive, vegetable,
or canola oil
- 1 10-oz package frozen
broccoli or 2 to 4 C. of steamed fresh broccoli
- 1 can or 2 cups cooked
garbanzo beans (optional, I use them when I serve this dish as a main
course)
- 2 t. dried oregano or
2 T. fresh chopped oregano
- Juice of 1 lemon
- 1/2 C. crumbled feta cheese
(many people on dairy restrictions can use this cheese because it
is made from goat milk)
Rinse quinoa in fine mesh
sieve to remove bitterness and place in a pot with salt, broth powder,
and 3 C. of water. Bring to a boil, lower heat, and simmer for 15 minutes.
Remove from heat and let sit for 5 minutes. Uncover and fluff with fork
to let steam escape.
In large heavy skillet, heat
oil. Sauté pine nuts if using until lightly browned. Add cooked quinoa
or rice, broccoli, garbanzo beans and oregano. Cook stirring frequently
until heated through. Remove from heat; stir in lemon juice and sprinkle
with cheese. Serve hot.
Wild Rice and Tofu Pilaf
This is a great main dish
to serve to get your family used to tofu. Almost everyone loves it!
If you don't use many of the optional vegetables, add extra seasonings
such as celery salt, garlic salt, onion powder, and broth powder.
Ingredients:
- 1 lb. or 12 oz. block
of extra firm tofu
- 2 1/2 C. of water
- 1 C. brown rice
- 1/2 C. wild rice
- 2 t. salt
- 2 T. olive oil
- 1 t. mixed herbs
- 3 T. parsley
Optional:
- 1/2 lb. mushrooms, sliced
- 1 chopped onion
- 1/2 green pepper, chopped
- 1 celery rib, sliced
- 1 tomato, chopped
- 5 oz. frozen chopped spinach,
or a few handfuls fresh
Place brown rice and wild
rice, water, oil, and seasonings in a pot. Stir and bring to a boil;
lower heat to simmer and cover tightly. Drain tofu well by squeezing
in paper or clean kitchen towels, getting as much water out as possible
to allow the tofu to better absorb the flavors of the other ingredients.
Cut into 1-inch cubes and chop vegetables. You can add each ingredient
as it is ready, bring back to a simmer and cover. Cook until rice is
tender about a total of 40 minutes, and until all liquid is absorbed.
Bread Machine Whole Grain
Bread
Ingredients:
- 2 2/3 C. whole wheat bread
flour or combination of whole and white flour
- 1/3 C. wheat gluten (this
is different than high gluten flour. It greatly helps in making high
rising, airy bread)
- 1 1/4 to 1 1/3 C. water
- 2 T. olive or canola oil
- 2 T. honey (this helps
preserve the bread, you can omit if it will be eaten the same day)
- 1 1/2 t. salt
- Optional: 1 to 2 T. sesame,
flax and/or sunflower seeds, plus more for top
- 3 t. yeast
Place all ingredients except
yeast in basket, and yeast in its dispenser and bake according to bread
machine directions. For a shaped bread, set on dough cycle, remove and
form in your favorite shape (or let your kids shape their own piece)
using lots of flour to prevent sticking, let rise until doubled in size
and bake in preheated 425 degree oven until desired crispiness. If you
want to cover top with seeds, just before baking, wet with water before
sprinkling with seeds. If you want to include different grains in your
diet, you can experiment with replacing a few tablespoons to 1 cup of
flour by other flours such as soy, spelt, oat, quinoa, etc.
Fruit Tortes
Ingredients:
- 3/4 C. canola or vegetable
oil
- 3/4 C. maple syrup
- 1 T. vanilla
- 1 1/2 whole wheat, spelt,
or rice flour
- 1 C. almonds or walnuts
- 1 1/2 C. oats
- 1 t. salt
- 1/4 to 1/2 C. flaxseed
meal, (can be made from flaxseeds in coffee grinder or food processor.
Make sure that you refrigerate it if you don't use it immediately.)
- All fruit preserve of
your choice (we like raspberry)
In blender or processor,
grind nuts and oats until fairly smooth. Whisk together oil, vanilla,
and syrup until uniform. Mix in dry ingredients. Shape into walnut sized
balls and place onto a cookie sheet. Press down on the top with thumb,
to fill with preserve. Bake in preheated 350-degree oven for 10 to 12
minutes or until golden brown.
Page last edited Sun Oct 14 09:30:55 UTC 2007.
