Yummy Slow Cooker Chili

It's cold out and most of us are busy this time of year. Instead of reaching for something easy and unhealthy like fast food, here is a quick, cheap recipe for a no bean chili that can be made in a slow cooker. Prepare it in the AM and have dinner and a few meals set for the rest of the week.


Ingredients:
olive oil
2 onions
2 (28oz) cans of crushed tomatoes
1 (6oz) tomato sauce
1 cup of chopped celery
1 cup of chopped carrots
1 lb of grass fed ground beef
2 tsp of chili powder
1 tsp of cumin
1 tsp of dried basil
1 tsp of oregano
1 tsp of garlic powder
1/4 tsp of cayenne

photo: Maria Quiroga

1) Cook the beef with some olive oil and add the onions. Saute all together and add to the slow cooker.

2) Pour the crushed tomatoes and tomato sauce over the meat

3) Add chopped celery and carrots (feel free to add kale or other yummy greens as well)

4) Add spices. Feel free to adjust to taste

5) Mix everything in the crock pot and set it to low for 6-8 hours


This makes about 8 servings.

Eat alone or serve over brown rice and top with a few slices of avocado. Yum!

Fast Food Advertising

I was curious about how much money was spent on fast food advertisements, so I did a little research. McDonald's is at the top of the list year after year. But what can parents do? First, limit the amount of time kid's watch TV. Second, make sure that meals are eaten at the table and not in front of the TV. Third, teach your kids about food and proper nutrition. Introduce them to different foods and try to include them in the preparation of their own food.

We can't control what is advertised but we can control what kid's eat and what/how much TV they watch.

Cauliflower Pizza? Yes, please!

Many people love pizza but would like an alternative to the regular flour crust. Some people are gluten-free and others just prefer to not eat flour of any kind. Whatever your reason, here is a great recipe for Cauliflower Crust Pizza that serves 4-6.

photo by Maria Q

Ingredients

• 1/2-2/3 head cauliflower (about 2 cups riced)
• 1 clove garlic, crushed
• 1 cup shredded mozzarella cheese
• 1 egg, beaten
• 1/2 teaspoon of garlic salt
• 1 teaspoon of dried oregano
• 2 teaspoons of olive oil (optional)
• Toppings (baby spinach, grape tomatoes, onions, kale, etc...)

Instructions

Cooked Cauliflower Crust-- photo by Maria Q

1. Pre-heat oven to 425° F.
2. Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper or use a pizza stone or a greased round pan.
3. Wash the cauliflower and remove the stems and leaves. Next use a fine cheese grater and grate the cauliflower. You can also use a blender or food processor but be careful not to over chop or the cauliflower will become very liquidy. The cheese grater works best in my opinion.
4. Next sauté the shredded cauliflower in a non-stick skillet over medium heat and cook until translucent. This takes approximately 5-8 minutes. I am not a fan of the microwave but you can use the microwave instead of the stove. Put the shredded cauliflower in an uncovered microwave-safe bowl and cook for 6 minutes or so depending on your microwave.
5. Next, in a bowl combine the cooked cauliflower with the cheese, a beaten egg and the spices. Use your hands or a spoon to mix the ingredients. It may look strange at first but keep mixing, the consistency will improve after a couple minutes.
6. On your pizza stone, cookie sheet or pan, spread dough out asevenly as possible so that it is about ¼ of an inch thick. The pizza should be about 10 inches in diameter. Brush or drizzle the olive oil over the dough. The olive oil is optional but will brown the crust of the pizza nicely.
7. Bake for about 20 minutes or until the crust is crispy and lightly browned.
8. Remove the crust from the oven and top with pizza sauce and toppings. Be sure not to add too many fresh tomatoes or heavy ingredients as this will make the pizza soggy.
9. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.

ENJOY!

Healthier Eating in Paris and Prague?

©maria quiroga 2012

I just got back from 2 weeks in the Czech Republic, Germany and France. The thing that struck me most walking out of Penn Station when I got back into NYC was the size of Americans. Of course I saw some overweight people during my travels, but not the size and quantity I witnessed on my walk home from the train.

I have heard people say that because Parisians walk a lot that they are thinner. Sure they walk a lot, but New Yorkers walk quite a bit as well. And per square mile I am willing to bet that NYC has more than triple the gyms than Paris and Prague combined. In this case I really don't think exercise is the culprit, it's more likely food and portions.

A few years ago a friend from Tokyo was visiting and after an afternoon of shopping we ended up at a diner in Murray Hill. We ordered some omelettes and when they arrived she took out her camera and started photographing our plates. She couldn't believe the size. I started paying more attention when I traveled and did notice that usually our portions in the US are much bigger than in other countries. I guess people want to feel that they are getting their money's worth, but are they really? Overeating leads to many health problems and in general places that serve smaller portions use higher quality ingredients. Bigger is not always better.

Real food was quite popular among the European countries that I visited as well. Soups made from scratch, warm baguettes and egg yolks that were rich orange in color. Food tasted better. Portions were smaller. Even the supermarkets in Paris and the Czech Republic seemed healthier. The largest section of the stores were real foods such as fruits, veggies, nuts, eggs, dairy, fresh fish and fresh meats. The canned food isle was much smaller than in the states and the snack food aisle was a fraction of the size of the ones here. People in Paris just eat more real foods and less processed "fake" foods. By "fake" foods I am referring to items like "cheese-like" products that are popular in America.

©maria quiroga 2012

My clients can attest to my encouraging of real foods at every meal. Real food aren't always the easy choice as they usually costs more money and take more time to prepare, but with some guidance, patience and planning, real foods can become the majority of a person's regular diet. By eating real foods, cravings are diminished, energy is high and you just feel better all around. All of my clients that have started eating more real foods have lost weight, improved their complexions and have more energy. I guess what I am trying to say is that next time you are grocery shopping, maybe reach for some fresh food to cook instead of a can of over-processed ready-to-eat food. Remember to read ingredients, learn about smarter choices and enjoy real food!

**It should also be mentioned that the guidelines regarding food in these countries are stricter than the US when it comes to pesticides, GMOs, etc.. 

Check out www.thehealthyeatingcoach.com

Hospital Food

 

I remember as a child hearing that airplane and hospital food were terrible. I assumed that the adults were referring to the taste of the food. Yeah, the food doesn't taste so good but now I realize that the real issue is the nutritional value of these meals.

In recent years airlines have started to offer less food and even charge for it. Of course these changes are motivated primarily by cutting costs, but nonetheless there are now healthier selections such as fruit and nuts or hummus and veggies. Passengers now need to either pay for food or bring their own. This is great in my opinion. Maybe more people will begin to bring their own food on board or eat a healthy meal beforehand. While I feel airlines' food programs have taken a step in the right direction, it seems hospitals have a long way to go.

One would think that a hospital would be serving healthy food to the people in their care. This isn't the case at all. My fiancée has spent a lot of time in hospitals recently giving me time to inspect the meals brought to him. On Friday my fiancée was served microwaved veggies and dark chicken meat drowned in a mystery sauce, a sugary drink loaded with artificial coloring and preservatives and a wheat roll. My first thought was that at least the bread appeared healthy. I inspected the label and was horrified to see about 40 ingredients on the list with High Fructose Corn syrup in the top five. Really? Why? There is no need to put HFCS in anything, especially bread.

Hospitals employ nutritionists and dietitians so why aren't meals prepared better and the choices healthier? Unfortunately money is probably why and there isn't always attention to detail in large instituitions. A dietician or nutritionist may ask for a meal to include specific food groups but perhaps they aren't the ones doing the ordering or they don't follow up to see what is actually served to patients. I'm not sure where the problem is but there is a problem. Schools face similar issues but in recent years some have made huge improvements in the food choices offered to students. It seems that the parents stepping in and taking charge are the ones initiating change. How can these improvements be made in hospitals too? Usually patients aren't there long enough for family members to step in and try to initiate changes. What is the solution?

I am not sure what the answer is but perhaps hospitals could hire people to oversee ingredients going into foods, how they are prepared and how they arrive to the patient. The price of meals may increase, but in my opinion, you can't put a price on what goes into the body, especially an ailing patients' body. I'm not saying that hospitals need to buy organic produce, although that would be amazing, but perhaps they could start by taking small steps. First let's cut out anything with food coloring, added salt, added preservatives or HFCS.  Get rid of microwaves! There are ovens to heat towels and blankets, why not the chicken and carrots? I haven't seen a food tray with fresh fruit at the hospital very often. How about a banana or an apple instead of a syrupy soggy fruit mix? I realize that things are easier said than done, but a hospital is supposed to be a place of healing. Food can help heal and in my opinion the state of hospital food right now is doing much more harm than good.

July is national blueberry month.

©mariaquiroga-images.com

July is national blueberry month! Blueberries are high in fiber, vitamin K, Vitamin C and Manganese. I eat blueberries with my fruit almost every morning. I love them raw with almonds or on a salad. Try them in a smoothie, on your cereal or in your yogurt.

What are some of your favorite ways to enjoy blueberries?

Tips for Eating at Restaurants

  

Do you find it hard to healthy items on the menu at a restaurant? Below are a few tips to help you make better choices.

1.  Really read the menu. Avoid dishes that are fried, breaded, creamy, dipped in batter or sauce. These items are usually high in calories and unhealthy fats. Look for words such as "steamed"or "broiled" or "boiled". Choose tomato based sauces over cream sauces. Don't be afraid to ask how something is prepared if you aren't sure from the menu description.

2. Don't be afraid to ask the waiter/waitress to have the kitchen hold the sauce or put it on the side. Many dressings and sauces are high in fat and calories. By having the sauce or dressing on the side, you are in control of how much to add.

3. Many dishes wouldn't be so unhealthy if they were better prepared. Special order and ask questions. Don't be afraid to ask for "no butter" or to have something steamed rather than deep fried. Too often a side order of broccoli or spinach with be served swimming in butter or sauces which makes your healthy veggie not so healthy.

4.  Remember to take your time eating. Chew your food and enjoy every bite. It takes about 20 minutes before your brain gets the message from your stomach that you are full.  Put down your fork between bites and talk with family/friends.


5. Order water over sodas and juices. Don't drink your calories! Most sodas and juices are loaded with sugar and calories.


6. Some restaurants have a "healthy" section on their menus. Usually these items have less fat/calories, are better prepared or are just smaller portions. Try to choose from this section but don't be afraid to still ask questions or make a special request.

Happy Eating!