If you are still figuring out your culinary options for game day tomorrow, here’s an interesting and easy recipe from professional chef Dave Schy – Chili NON CARNE . It has all the body and texture of chili, without the meat.

According to Dave, “It’s Damn Good!”. Visit Dave’s website New Taste, for step by step pictures of this and other great recipes.

Ingredients:

2 Tablespoons Olive Oil
1 Yellow Onion
1 Red, Yellow and Green Bell Pepper
8 Cloves Garlic
2 Tablespoons Dark Chili Powder
1 Tablespoon Ground Cumin
1 teaspoon Dry Oregano
1 Pinch Salt, if needed
1 Can or Box Chopped Tomatoes, about 28 ounces
3 Cups Vegetable Stock
2 Chipotle Peppers, canned
1/2 Cup Bulgur Wheat
1/2 Cup Corn Kernels, fresh or frozen
8 Ounces Firm Tofu
1 Can Black Beans, about 1 1/2 cup

Instructions:

Rinse and dry the peppers.

Cut peppers in half; remove seeds and stem.

Peel the onion and garlic.

Cut all peppers into a medium size chunky dice.

Cut onion into a small dice.

Heat oil in a large pot.

Add peppers and onion to the pot.

Cook ingredients over high heat.

Stir the pot every 10 or 15 seconds.

While ingredients are cooking, chop the garlic.

After the vegetables have cooked for a couple of minutes add the garlic.

Cook and stir ingredients for another couple of minutes until peppers and onions soften and just begin to take on some color.

Add chopped tomatoes, stock, chili powder, cumin and oregano to the pot.

As the liquids come to a boil, mince the chipotle peppers.

Add peppers to the pot.

Boil ingredients for a couple of minutes.

As ingredients begin to boil, gather remaining ingredients.

Cut tofu into a medium size dice.

Remove beans from can; rinse and drain.

Measure bulgur and corn.

Place ingredients onto a large plate as seen in the photo.

After the ingredients in the pot have boiled for a few minutes, add the above ingredients and mix in a few times.

Bring all ingredients to a boil.

Boil for a quick minute.

Cover the pot and remove from the heat.

Let pot rest, off of the heat, for 20 to 25 minutes.

Remove the cover and mix a few times and serve.

Can be garnished as you like with red onion, cilantro, lime…..

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A recent article in the Chicago Tribune, Good Carb, Bad Carb, caught our eye because of its title “Good Carbs, Bad Carbs”. Carbohydrates, to remind you are one of the three macronutrients making up almost all foods, alongside with fat and protein. Over the years both fats and carbs have been vilified and exonerated, to the point where it seems today there is no agreement in the scientific community on their health benefits.

So what are we to do with all this confusing information?

What you need to know:

The truth is that the majority of nutrition researchers today agree that fats as a group are not bad, only certain types are. And the same goes for carbs. While highly refined carbs such as sugars and enriched flours are “bad carbs”, there are certainly entire groups of good carbs, mostly fruits and non-starchy vegetables.

According to Dr. Dariush Mozaffarian, associate professor of epidemiology at Harvard School of Public Health,  there are 4 factors that determine if a carb is good or bad:

1. Dietary fiber (more is better)

2. Effect on blood sugar rise , also known as glycemic index (the slower the better)

3. Whole grain content, where relevant (more is better)

4. Carb structure (intact is better than liquid, milled, or pulverized)

So for example, soft drinks are bad because they contain no fiber, they spike blood sugar, and they are simple carbs in liquid form. A tomato, on the other hand, has fiber, low glycemic index, and is a complex carb in its natural state.

So now everything is clear, right?

Not so fast. Some carbs are still undecided because they may be good in some of the 4 criteria but bad in others.

The debatable carbs are:

• Corn
• Popcorn
• White potatoes
• Pasta
• 100% fruit juice (limited quantities)

Take potatoes for example. Not in their french fried mode, but baked in the oven. They are a very cheap and good source of nutrients, including fiber. But they have a high glycemic index despite their carb structure which is why they are hotly argued. Interestingly enough, sweet potatoes don’t spike blood sugar as much as white potatoes, despite their name.

What to do at the supermarket:

1. Spend more money in the produce aisles than in the processed food aisles.

2. Buy whole grains and whole grain products (brown rice, 100% whole wheat bread, etc..)

3. When reading nutrition labels, do the carb ratio test: The total carbs to fiber ratio should range from 10 : 1 to  5 : 1 . That means around 10-20% of the carbs are fiber.

4. Some surprising sources for good carbs are beans and lentils (usually considered for their protein). Another reason to eat more…

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This is a guest blog post by Elizabeth Ward, MS, RD

Getting your fruits and vegetables may be the last thing on your mind on Superbowl Sunday. Don’t give it another thought. These winning munchies are so delicious that your family and friends may forget they’re good for you, too. Serve the dips with baked snack chips or toasted whole wheat sandwich wraps broken into chips.

All recipes appear in MyPlate for Moms, How to Feed Yourself & Your Family Better, by Elizabeth M Ward, MS, RD

Snack #1: Salsamole

Makes 2 cups.

Simple, nutritious, and delicious. Use as a dip or sandwich spread.

1 cup fresh tomato salsa

1 cup fresh guacamole

2 tablespoons lime juice

2 tablespoons chopped cilantro

Instructions: Combine all ingredients in medium serving bowl.

Per serving (1/4 cup): 94 calories; 6 grams carbohydrate; 3 grams fiber; 8 grams; 1 gram saturated fat; 2 grams protein; 229 milligrams sodium; 0 milligrams cholesterol; 20 milligrams calcium.

Snack #2: Mango and Black Bean Salsa

Makes 2 1/2 cups.

High in fiber, and pretty to look at, this salsa tastes even better the next day.

2 cups diced fresh mango

2 cups black beans, rinsed and drained, if canned

1/2 cup diced red onion

1 to 2 tablespoons finely chopped, seeded jalapeno pepper

2 tablespoons chopped fresh cilantro

2 tablespoons lime juice

1/2 teaspoon salt

Instructions: In a medium bowl, combine all ingredients.

Per serving (1/4 cup): 69 calories; 14 grams carbohydrate; 4 grams fiber; 0 grams fat; 0 grams saturated fat; 3 grams protein; 199 milligrams sodium; 0 milligrams cholesterol; 10 milligrams calcium.

Snack #3 Crispy Chickpeas

Makes 4 servings.

Beans are the vegetable with the most protein and fiber, which makes them a perfect snack.

1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed

2 tablespoons olive oil

1 teaspoon ground cumin

Instructions:

1. Preheat oven to 400°F.

2. In a medium bowl, combine all ingredients, tossing to coat beans completely.

3. Spread beans in a single layer on a rimmed baking sheet.

4. Bake for 20 minutes. Stir beans, and cook for another 20 minutes. Allow beans to cool before eating.

Per serving: 185 calories; 24 grams carbohydrate; 5 grams fiber; 8 grams fat; 1 gram saturated fat; 5 grams protein; 314 milligrams sodium; 0 milligrams cholesterol; 30 milligrams calcium.

Elizabeth M. Ward, M.S., R.D. is an award-winning author of several books, including her latest, MyPlate for Moms, How to Feed Yourself & Your Family Better. She writes about nutrition and health for WebMD.com, USATODAY.com, and Men’s Fitness.

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photo: ecocrazymom.com

Our craving preference for salt begins as early as infancy, according to new research published by the American Journal of Clinical Nutrition. In an interesting experiment, researchers were able to show that the first types of solid foods given to a baby, will determine the level of lifelong preference for salt.

Here’s what they did:

… researchers studied 61 infants from the Philadelphia area at 2 months, then again at 6 months of age. At both points, they gave the babies three bottles, each containing water; a 1% salt solution, which mimics the saltiness of chicken noodle soup; or a 2% salt solution, which is the equivalent of doubling that bowl of chicken noodle soup’s saltiness.

The babies were given two minutes to drink out of each bottle. To assess each infant’s affinity for salt, researchers compared how much salt solution they drank compared to plain water. If they drank more of the salty bottles, they were categorized as preferring the salt solution; if they drank less, they were classified as rejecting it. Babies who drank the same amount of water or salty liquid were described as indifferent.

At 2 months of age, researchers found that babies were indifferent to the 1% solution and flat-out rejected the 2% mixture. But by 6 months, some appeared to have developed a taste for salt.  Read more from Time…

So what happened in between month 2 and 6? Some of the babies began eating solids. Those that were given homemade mashed veggies and other unprocessed foods did not like the salt solutions. The infants who did sample prepared baby meals and snacks (which have added salt), were more likely to appreciate the salty drink.

So what should parents to babies do?

Wait with the solids.

Prepare homemade foods (it’s really easy to boil water and cook veggies, then mash them)

Read labels on baby food. You’ll be surprised at how some foods have more salt than imagined. This includes breads, cereals, Goldfish crackers, Animal crackers, etc…

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When people buy organic, they know they are not only making a better choice for their family, but also for the planet. Organic farming practices are, after all, sustainable.

Turns out that things are not as clear cut.

Take a recent  New York Times Organic Agriculture May Be Outgrowing Its Ideals:

… as more Americans buy foods with the organic label, the products are increasingly removed from the traditional organic ideal: produce that is not only free of chemicals and pesticides but also grown locally on small farms in a way that protects the environment.

The article describes the blooming business of organic tomatos in the desert of the Baja peninsula in Mexico. Not only are the tomatoes shipped thousands of miles to US markets during winter, the water table is drying up and may cause irreparable damage to the ecosystem. Additionally, the same crops are grown year over year without crop rotation, essentially creating a monoculture.

So while the the tomatoes will be certified organic by the UDSA, the underlying principles behind organic agriculture are being left behind. Essentially, organic farming is no longer necessarily sustainable farming.

Speaking recently with an organic farmer providing produce to 200 families through her CSA, we learned about the clash of ideals with reality – consumers want tomatoes all year round. Very few people today want to eat by season, or by region. Our palates have become accustomed to a rich variety of foods, flown from all over the world and any time of the year.

What to do at the supermarket:

If you try to eat locally, you will automatically be eating seasonally as well. But you may be limiting your choices quite severely, especially if living in the northern parts of the country.

What are your thoughts on the intersection of organic / local / seasonal ?

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This is a guest blog post by Benzi Ronen, founder & CEO of Farmigo

Anyone interested in the future of agricultural policy in the U.S. has surely been following the progress of the U.S. Farm Bill that is currently making its ways through the halls of Congress. The bill is set to shape U.S. policy on a key industry that touches every corner of daily life. Whether you care about our food system’s impact on human health, its huge impact on our environment, or about the move to a more sustainable system of agriculture, the legislation currently being debated in Washington is set to shape the food on your plate for years to come.

As the debate on the bill has heated up, voices from across the web have addressed what we can expect from the bill, and what this legislation might mean for the future of sustainable agriculture. At the moment, prospects seem mixed for a full and transparent debate about the legislation.

As Tom Laskawy pointed out on a post on Grist, Congress needs to cut billions of dollars from agricultural spending, and yet that doesn’t mean that the flawed subsidy system that supports industrial farms will be reformed in any meaningful way.

“But one thing is certain; negotiators are desperately trying to maintain the annual flow of $18 billion in subsidies to the largest farmers who produce commodity crops like corn, soy, and cotton. And while there will certainly be losers, you can count on the fact that there will also be winners,” Laskawy wrote.

The bill is also being pushed through Congress at an accelerated pace, what Laskawy describes as “warp speed,” casting doubt that Congress is sufficiently addressing how the U.S. can transition to a more sustainable food system. The urgent need for this transition was highlighted in an eye-opening post in the New York Times from Mark Bittman with this startling fact:

“Incredibly, however, we are net importers of fruits and vegetables, foods that our land is capable of growing in abundance and once did. Most of our imports are from Mexico, Chile and Canada, but fresh fruits and especially vegetables are shipped here from all over the world, with significant quantities coming from as far away as India, China and Thailand. And those imports are growing.”

That the U.S., with its rich abundance of arable land, needs to import fruits and vegetables is one of the clearest signs that we need to reorder our food priorities. There are however some signals that leaders in Washington are beginning to take notice of this issue.Agriculture.com noted that recently, a new proposal was laid out that called to “help farmers and ranchers by addressing production, aggregation, processing, marketing, and distribution needs to access growing local and regional food markets.” While this initiative is an important step, there needs to be a much deeper and open debate about these issues. Please add your name to a petition calling for an open debate on the Farm Bill. Our government representatives need to know that the silent majority wants smart legislation that moves us closer to a more sustainable agricultural future.

Benzi Ronen is the founder of Farmigo. The Farmigo team is on a mission is to make fresh locally grown produce available to all households. Benzi believes software is the missing link to create and alternative food system that connects consumers directly with the growers of their food. 

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In the coming weeks we will be bringing you healthy, tasty recipes from professional chef Dave Schy. Visit his website New Taste, for step by step pictures for this and other great recipes.

Today – a great side dish that’s fun to prepare - Tropical Sweet Potatoes and Butternut Squash.

Ingredients:

5 Small Sweet Potatoes, about 2 pounds
1 Butternut Squash, about 1 1/2 pounds
1 Mango, large and ripe or 1 cup frozen diced
6 Dates
6 Rings of Dried Pineapple, unsweetened
2 Ounces Agave or Maple Syrup
1 Lemon
12 Ounces Water, 1 1/2 cup
1 teaspoon Salt
1/2 teaspoon Ground Cinnamon
1 Jalapeno Pepper

2 Tbsp. Grated Coconut, unsweetened (optional)

Instructions:

Wash sweet potatoes and squash.

Peel butternut squash.
Cut squash into two pieces, the neck and the base.
The neck is solid squash; the base has the seeds.

Cut neck and base in half.
Remove the seeds; dice squash into 1/2 inch pieces.

Peel sweet potatoes and dice into 1/2 inch pieces.

Place sweet potatoes and squash into a large pot.

Cut mango into 1/2 pieces.
Place mango, fruit only not skin, into the pot.

Place pot onto the stove.

Remove the seeds from dates.

Cut pineapple and dates into small pieces.
Add to the pot.

Zest and juice the lemon.
Add zest and juice to the pot.
Add water to the pot.

Slice jalapeno thin and add to pot, you can use either red or green.
You may want to use only half of the pepper.

Add cinnamon and salt to the pot.

Mix everything together and turn stove to high,

Bring liquid to a boil.
Turn heat down to a simmer.

Cover the pot and simmer for about thirty minutes, maybe a few more.
You need to uncover the pot and mix the ingredients from time to time.

When potatoes and squash are cooked, remove the pot from the stove and let ingredients rest for a few minutes before serving.

Place coconut onto a dry sheet pan.
Place pan under the broiler to toast the coconut.

Serve each dish topped with a sprinkle of coconut.

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File this under R for Ridiculous.

Millions of kids every day receive free or reduced price lunch at school. The federal government foots the bill through the USDA. The program has been under attack in the last few years because of the low quality and nutrition sparse foods being served. What can you expect for about three dollars per meal?

To be fair, The USDA does have strict nutrition guidelines for food served in schools. However, the guidelines are shaped in many cases by food industry lobbies. Take, for example, chocolate milk. The dairy industry has convinced the USDA that a 1 cup serving of chocolate milk, with 3 teaspoons of added sugar, is the only way to convince kids to drink milk. And so, the USDA, despite knowing better, keeps American kids on a sugar high.

But back to the pizza story.

French fries and pizza have become a staple in many schools, sometimes being served daily. That’s because potatoes count as a vegetable serving, and the tomato paste in the pizza counts as a vegetable serving too.

Earlier this year, the USDA decided to revise some of its nutriton guidelines. More specifically, to double the amount of tomato paste that would count as a vegetable serving from 2 tablespoons to half a cup. This would basically disqualify pizza from being eligible for “veggie serving” status.

Well, the food service companies would have none of that, and they made some calls to their congressional representatives. (Don’t you wish that the rest of us could have Congress’s ear as well?). And earlier this week, the House of Representatives struck down the USDA’s initiative.

Now don’t get us wrong, tomato sauce can be a very healthy source of nutrition. In fact, certain anti-oxidants called lycopenes are more bioavailable in tomato paste than in fresh tomatoes. But the problem begins when the relatively small amount of paste is served as pizza with refined flour, mountains of cheese and no other vegetable.

USDA spokesperson Courtney Rowe, obviously agitated, said:

“While it’s unfortunate that some members of Congress continue to put special interests ahead of the health of America’s children, USDA remains committed to practical, science-based standards for school meals.” 

Too bad there’s nobody out there REALLY looking out for the kids who need nutritious foods the most.

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We recently got this question from Mike:

Dear Fooducate, I would appreciate an answer to a question that I have tried to get a reasonable reply to from various and sundry food experts to no avail about the dark green vegetables that are the nirvana of the foodies:

The humble pea never gets a favourable mention. It is a vegetable that is dark green and all kids/adults enjoy.

Is there some sinister pea disease or nutritional crime to attribute to the pea? I would love to feel that I was eating a vegetable super star when gobbling down those delicious peas.

I fear that yet again the anti-pea conspiriousy will prevent an answer. Keep up your good work. Thank you

Well Mike, for starters, peas are not the “dark green vegetables” most nutrition experts refer to. They usually mean the leafy kales, chards, and spinaches of the world. But fear not, peas have many nutritional benefits, as we shall explain.

What you need to know:

Peas are part of the legume family. They are packed chock full of nutrients. Boiling the peas actually increases the nutrient bioavailability. A 1 cup serving has less than 150 calories but comes with the following benefits:

• 9 grams of fiber (over a third of daily requirement)
• 9 grams of protein
• almost no fat
• 38% of the daily value for vitamin C
• 26% vitamin A
• 12% potassium
• 42% manganese
• 52% vitamin K

Peas are sweet too! You’ll get 9 grams of sugar (2 and 1/4 teaspoons) per serving. They also come with 7 grams of starch. The total carb count is therefore 25 grams (9 fiber, 9 sugar, 7 starch).

Is this a big deal?

Not at all. The high fiber count makes the sugar and starch a non-issue for most people.

At least by our book, peas are a wonderful food, whether eaten straight from the pod, or as part of a tasty dish.

What to do at the supermarket:

Fresh peas are rarely seen in supermarkets, but are available in farmers markets in the spring. You options are to buy frozen or canned. We recommend frozen peas because canned peas tend to be high in sodium. That said, even the frozen peas may have added sodium. Before use, rinse the peas in order to reduce the sodium count.

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Every great soup starts with a stock, or a broth. While colloquially we might use the terms stock and broth interchangeability, there’s a technical difference between the two. Stock is made using bones. Broth is usually not.

The bones add a rich and strong flavor to soups. The “meat only” in broth makes for a blander result.

If you’re buying a prepared broth or stock, read the labels carefully. The distinction in many cases does not exist.  Because broth has less flavor, it may have more additives like MSG and flavor concentrates. But stock can have these as well.

You should seek a low sodium option, as you can always add more salt at home.

Bonus: Chicken Stock Recipe 

DIY chicken stock is easier than you think. Here’s a simple recipe that will yield about 12 cups of stock.

• 1 whole chicken (rinsed, patted dry, and then separated)
• 1 cup roughly chopped onion (no need to peel)
• 1 cup chopped carrot
• 1/2 cup chopped celery
• 1 pinch dried thyme
• 1 bay leaf (optional)
• 10 peppercorns (optional)
• 1 teaspoon salt
• 14 cups of water (3 1/2 quarts)

Combine all ingredients in stock pot and add water. Bring to a boil on high heat. Remove scum floating on top. Cook on low heat until the chicken is done (about 40 minutes). Strain into a large bowl and press on vegetables to get out as much stock. Refrigerate overnight so that you can remove the fat which will harden at the surface of the liquid.

Notes:
1. If you’re making stock for future use, there’s still stuff to do with the leftover chicken meat. You can make chicken salad, stir fry or sandwiches.
2. Freeze excess stock in ice cube trays, small plastic containers or glass jars and add to rice dishes, stir fry or pasta sauce.
Enjoy!

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