Lasagna has always been one of my favorite foods. What's not to like? Traditional lasagna involves layers of pasta, meat and cheese (often several different types of meat and cheese). Then there are the "veggie" lasagnas from places like Whole Foods that replace the missing meat with several times the normal amount of cheese and sinfully scrumptious things like pine nut pesto or béchamel sauce. Delicious no doubt, but hardly a food that belongs on a healthy eating plan, much less a weight loss regime. Well, thanks to an inspiration from my friend Sarah, a bonafide gourmet home chef, I have come up with a tasty but healthy lasagna recipe. I call it "reverse lasagna" because it has a fraction of the pasta and cheese and about 5 x the vegetables of a traditional lasagna. You may recognize the reverse concept from past posts of mine. In my Breakfast of Champions post I talked about my favorite healthy breakfast which is basically a reverse omelet (2 eggs scrambled and topped with a cup of sauteed veggies and a sprinkle of parm cheese) and in this post I talked about losing weight by reversing your plate and eating veggies as a main dish and meat or pasta as a side dish. This lasagna recipe is a great way to embrace that tip in a main course.
Reverse Lasagna
Preheat oven to 375 degrees
Boil between 6 and 10 whole wheat lasagna noodles (I use the drum semolina noodles Bionature) depending on the size of your baking dish and the number of people you are serving. You need enough to make two single layers of noodles. Rinse with cold water.
Slice an eggplant thin and lay the slices on a paper towel. Douse both sides with salt. Once they have sweated for about 20 min (this takes the bitterness out), transfer to a baking sheet covered with foil and brush with olive oil and sprinkle with salt and pepper.
Toss chopped zucchini and tomatoes (cherry, grape or roma) with olive oil, pepper, sea salt and any Italian herbs you have on hand. Stick in the oven. After about 15-20 min, stick the eggplant on a lower rack.
Begin preparing your rich tomato sauce or any tomato sauce you like (you can just heat a can of diced tomatoes with Italian herbs in a pinch).
Once the tomato sauce is done and the roasted veggies look about 90% done (lightly brown and crispy), brush a baking dish with olive oil and line with one layer of noodles. It doesn't matter if there is some empty space. Top with roasted veggies. Top veggies with a light layer of crumbled goat cheese. Top with another layer of noodles. Top 2nd layer with eggplant and sauce. If you have any noodles left, break into pieces and put on top (do not completely cover). Sprinkle grated or shredded parmesan cheese on top. Cover with tinfoil and put it in the oven for 10 minutes. Uncover and heat for another 5 minutes or until cheese looks crispy. Cool and serve.
You can of course add lean ground turkey or beef to your sauce or substitute the eggplant with spinach or add any other veggies you like to the roasting pan. You could also use just parmesan or sub mozzarella for the goat cheese. The point is to get maximum flavor from a minimum amount of fat and carbohydrates compared to normal lasagna. My husband LOVES this dish and although he does not eat meat, he is a big eater. We usually eat this by itself in a generous portion with just a glass of red wine on the side. This is a great way to get your veggies and feel a little decadent at the same time.
Enjoy!
Saturday, June 26, 2010
Thursday, June 17, 2010
There Are No "Bad" Foods...As Long As You Define "Food" correctly!
Food is not bad for you. In moderation, absolutely no actual whole food is likely to make you fat, sick, or tired (unless you're allergic to it of course). However, when I peak into people's grocery carts, I am left to believe that most Americans have no clue what "food" is. Hint # 1: if it comes from a plant, it might be food. If it was made in a plant, it probably isn't. Hint # 2 - if it says it's food, it probably isn't. If it doesn't say anything, it probably is. If you are confused, it's not entirely your fault. A lot of money goes into making it hard for you to define food. Example: Today at the pool, I walked by the concession stand and saw a bag that said "Swedish Fish: A Fat Free Food." But last week when I was at the farmers market, nothing in the produce section claimed to be anything other than what it was: an organic carrot, a gala apple, a navel orange. In case you aren't clear, Swedish fish are edible fish-shaped rubbery things; they are not by any means "food."
But wait! The cereal I saw in aisle #5 said it was "cholesterol free" so it must be healthier for me than the raw almonds I saw in that weird unmarked bin that required me to pull a lever and get my own bag, right? Actually, you can thank the food company that made the cereal for insulting your intelligence because only animal products contain cholesterol so neither cereal nor almonds contain cholesterol, but only the major food manufacturer profited from telling you that (because "no cholesterol" sounded better than "processed, fortified and laden with sugar to mask the lack of any natural nutrients or flavor"). Next thing you know, they will be selling you "gluten-free" string cheese and "diary-free" rice cakes (if they don't already). For another blogger's take on the lies food manufacturers tell, check out this excellent post by Fooducate.
The question I get most often from people is "Is _____ bad for me?" As long as the word in the blank is an actual food, my answer is one of the following: "Not in moderation" or "Only if it is a 'trigger food' for you." We all have those foods that we can't eat in moderation - for some it's nuts, for others it's cheese or dark chocolate -- and my advice is this: if you are trying to lose weight, it makes sense to completely avoid those foods that trigger you to overeat. This doesn't mean it's a bad food, it just might be a bad food for you.
I also like to draw a distinction between "weight-loss foods" and "maintenance foods," meaning that if you are trying to lose weight, some foods that may not be "bad" in my book still do not belong on a sensible weight-loss plan. Some of these include fresh French baguettes, huge baked potatoes, nice hunks of brie, fruit smoothies, dark beers, etc. These are all foods you can eat in moderation if you are maintaining a healthy weight, but if you are trying to drop weight, stick with foods that are higher in nutrients and lower in sugar, calories and saturated fat.
When deciding if a food is bad or not, it's also helpful to ask yourself "Is it worth it?"For example, I do not consider there to be anything bad about a gorgeous blackberry cobbler made with seasonal fruit, natural sugar and real butter. Do I think you can eat half the pie and not feel and look the worse for it? No, but do I think you should have a piece if your neighbor brings you one fresh out of the oven? Absolutely. Even if you are on a diet? Maybe, if you are willing to make a concession the following day or two. It just might be worth it. However, I would not say the same about that box of Oreos at a kid's birthday party. Even if edible food-like substances like Swedish fish or Twinkies appeal to you, there is no reason to justify inflicting them on your poor digestive track which is not designed to deal with them even if your modern mind thinks it's a good idea. There is not enough good to outweigh the bad. Not enough pleasure (beyond 3 seconds) to mask the potential pain non-food inflicts on your health over the long-term. To put it simply, our bodies have not evolved to handle the junk most of us are putting into it. If they had, we wouldn't have a serious obesity crisis on our hands.
Finally, when asked if certain foods are bad, I like to reference my "when in Rome" eating philosophy. It goes like this: if you routinely order takeout from a pizza chain, you are compromising your health because it's full of preservatives and unnatural flavors and fillers as most fast food is. But if you go on a once-in-a-lifetime trip to Naples and you don't sample the world's most famous pizza, you are a CRAZY person. So even if it's full of fat and high in calories, if it's something you might get to eat once in your life and it's famously good - eat it! But if it's something you can get at any convenience store or any town with a strip mall, skip it.
To sum up: if you do need to lose weight, think about your history with that food and whether it's worth it before deciding if it's a "bad" food. If you don't need to lose weight, just eat actual food that comes from the earth in reasonable sized portions, and you can't go wrong. For more clarification on what's food and what isn't, check out "In Defense of Food" by Michael Pollan or "Feeding the Whole Family: Cooking With Whole Foods" by Cynthia Lair.
But wait! The cereal I saw in aisle #5 said it was "cholesterol free" so it must be healthier for me than the raw almonds I saw in that weird unmarked bin that required me to pull a lever and get my own bag, right? Actually, you can thank the food company that made the cereal for insulting your intelligence because only animal products contain cholesterol so neither cereal nor almonds contain cholesterol, but only the major food manufacturer profited from telling you that (because "no cholesterol" sounded better than "processed, fortified and laden with sugar to mask the lack of any natural nutrients or flavor"). Next thing you know, they will be selling you "gluten-free" string cheese and "diary-free" rice cakes (if they don't already). For another blogger's take on the lies food manufacturers tell, check out this excellent post by Fooducate.
The question I get most often from people is "Is _____ bad for me?" As long as the word in the blank is an actual food, my answer is one of the following: "Not in moderation" or "Only if it is a 'trigger food' for you." We all have those foods that we can't eat in moderation - for some it's nuts, for others it's cheese or dark chocolate -- and my advice is this: if you are trying to lose weight, it makes sense to completely avoid those foods that trigger you to overeat. This doesn't mean it's a bad food, it just might be a bad food for you.
I also like to draw a distinction between "weight-loss foods" and "maintenance foods," meaning that if you are trying to lose weight, some foods that may not be "bad" in my book still do not belong on a sensible weight-loss plan. Some of these include fresh French baguettes, huge baked potatoes, nice hunks of brie, fruit smoothies, dark beers, etc. These are all foods you can eat in moderation if you are maintaining a healthy weight, but if you are trying to drop weight, stick with foods that are higher in nutrients and lower in sugar, calories and saturated fat.
When deciding if a food is bad or not, it's also helpful to ask yourself "Is it worth it?"For example, I do not consider there to be anything bad about a gorgeous blackberry cobbler made with seasonal fruit, natural sugar and real butter. Do I think you can eat half the pie and not feel and look the worse for it? No, but do I think you should have a piece if your neighbor brings you one fresh out of the oven? Absolutely. Even if you are on a diet? Maybe, if you are willing to make a concession the following day or two. It just might be worth it. However, I would not say the same about that box of Oreos at a kid's birthday party. Even if edible food-like substances like Swedish fish or Twinkies appeal to you, there is no reason to justify inflicting them on your poor digestive track which is not designed to deal with them even if your modern mind thinks it's a good idea. There is not enough good to outweigh the bad. Not enough pleasure (beyond 3 seconds) to mask the potential pain non-food inflicts on your health over the long-term. To put it simply, our bodies have not evolved to handle the junk most of us are putting into it. If they had, we wouldn't have a serious obesity crisis on our hands.
Finally, when asked if certain foods are bad, I like to reference my "when in Rome" eating philosophy. It goes like this: if you routinely order takeout from a pizza chain, you are compromising your health because it's full of preservatives and unnatural flavors and fillers as most fast food is. But if you go on a once-in-a-lifetime trip to Naples and you don't sample the world's most famous pizza, you are a CRAZY person. So even if it's full of fat and high in calories, if it's something you might get to eat once in your life and it's famously good - eat it! But if it's something you can get at any convenience store or any town with a strip mall, skip it.
To sum up: if you do need to lose weight, think about your history with that food and whether it's worth it before deciding if it's a "bad" food. If you don't need to lose weight, just eat actual food that comes from the earth in reasonable sized portions, and you can't go wrong. For more clarification on what's food and what isn't, check out "In Defense of Food" by Michael Pollan or "Feeding the Whole Family: Cooking With Whole Foods" by Cynthia Lair.
Monday, June 7, 2010
Recipe: Veggies 4 Ways
I keep telling you all to eat more veggies, but I haven't given you many ideas for preparing them. I'm hoping this post will solve that. My husband actually taught me how to prepare veggies in appetizing and satisfying ways. The key is to eat multiple vegetables together, chop them in similar sized pieces to ensure proper cooking and to NOT overcook them. Some of us who grew up in the South have no idea what a green bean actually tastes like when not cooked to a pulp and flavored with bacon fat. Some may not know that squash can be eaten in non-casserole form, that broccoli doesn't come topped with Velveta or that sweet potatoes actually taste just fine without marshmallows! My parents are actually great cooks, but I wasn't paying much attention when I was still living at home (dinner was just that thing between homework and talking on the phone for 3 hours) so I am not referring to them, but anyone who grew up south of the Mason-Dixon line knows what I am talking about, and I find that even most restaurants overcook veggies. In addition to overcooked veggies, another pet peeve of mine is when the media insinuates that healthy food doesn't taste good. I beg to differ. When prepared correctly, few things taste better than a fresh vegetable eaten in season. The slight sweetness of roasted carrots and parsnips, the delightful crunch of roasted brussels sprouts, the earthy flavor of a beet ... I could go on. For a list of what's seasonal in your area right now, check out this great resource on one of my favorite sites www.sustainable.org.
Here are a few ideas for filling up on vegetables (all of these options make a great meal with a nice piece of wild salmon, grilled grass-fed steak or an herb-roasted free-range chicken breast...OR eat them as your meal and treat yourself to a little something sweet afterwards). I recommend skipping additional carbohydrates if you are eating the starchier vegetables like potatoes or corn.
Grilled: This is a great summer treat. Chop carrots, zucchini, red and/or yellow peppers and onions (sweet Vidalia onions taste best) into similar size pieces (although carrots must be smaller to ensure they cook through) and break a few cobs of sweet corn in halves or thirds. Toss in a large Ziploc bag and drizzle with olive oil, balsamic vinegar and worcestershire sauce. Zip and shake until all are lightly coated. Marinate for 1-6 hours. Before or after you throw them on the grill, add salt and pepper to taste. This works better when you use larger sized pieces (think long flat slices of zucchini - about 5 per vegetable - and about 6-8 vertical slices per pepper and onion).
Braised: Chop fingerling potatoes, carrots, brussels sprouts and parsnips into similar size pieces. In a large pot, bring several cups of water to a boil and then add some vegetable broth paste (we like "Better than Bouillon") to create a rich broth. Throw the potatoes and carrots in first. Cook until you can just about poke with a fork (they should be about 50% done), add the sprouts and cook a few more minutes (everything should be about 75% done at this point), then add the parsnips. Throw in some white wine for more flavor. The alcohol will cook off but the flavor will remain. Let everything boil in the broth for a minute or so more. Make sure things do not overcook. Take out when it seems everything is about 90% cooked (tender but NOT mushy). Drain and set aside. Put your oil of choice in a wok, wait until the oil is smoking and throw all the vegetables in. If you are a wok master like my husband, you can shake and toss, but I usually just move them around a lot with a wooden spoon. They should brown and crisp off. Add sesame seeds if you wish. Remove from the heat. Flavor with balsamic vinegar or take any sauce you like on your meat or fish - like a nice grainy mustard sauce - and throw it over the protein and vegetables.
Steamed and buttered: Steam carrots, broccoli or brussels sprouts and asparagus (you can do it together but put carrots in first, then add broccoli or sprouts, then asparagus for the last few minutes). Set aside. Boil fresh or frozen peas until tender. Drain peas. In the now empty pot the peas were boiled in, place all the veggies and add one Tbsp of good butter and 1 oz of grated parmesan cheese per person and stir until the veggies are lightly coated. Flavor with salt and pepper and serve. FYI - the vitamins found in most vegetables (A, D, E & K) are fat-soluble, meaning you will absorb more of the nutrients if you eat them with a little fat, so this is why you see me recommending veggies with moderate amounts of butter and olive oil.
Roasted: Preheat oven to 400. Chop veggies (carrots, white or sweet potatoes, parsnips, zucchini, squash, sprouts, onions, Roma tomatoes and broccoli all work well) into similar sized pieces, making sure the ones that take the longest to cook are either cut into smaller pieces or go in the oven first. Toss with olive oil, fresh or dried herbs (rosemary and thyme are particularly nice) and salt and pepper. Place in a large roasting pan and roast at 400 degrees until everything is crispy.
Enjoy! And as always let me know what you think. I love hearing from you!
Here are a few ideas for filling up on vegetables (all of these options make a great meal with a nice piece of wild salmon, grilled grass-fed steak or an herb-roasted free-range chicken breast...OR eat them as your meal and treat yourself to a little something sweet afterwards). I recommend skipping additional carbohydrates if you are eating the starchier vegetables like potatoes or corn.
Grilled: This is a great summer treat. Chop carrots, zucchini, red and/or yellow peppers and onions (sweet Vidalia onions taste best) into similar size pieces (although carrots must be smaller to ensure they cook through) and break a few cobs of sweet corn in halves or thirds. Toss in a large Ziploc bag and drizzle with olive oil, balsamic vinegar and worcestershire sauce. Zip and shake until all are lightly coated. Marinate for 1-6 hours. Before or after you throw them on the grill, add salt and pepper to taste. This works better when you use larger sized pieces (think long flat slices of zucchini - about 5 per vegetable - and about 6-8 vertical slices per pepper and onion).
Braised: Chop fingerling potatoes, carrots, brussels sprouts and parsnips into similar size pieces. In a large pot, bring several cups of water to a boil and then add some vegetable broth paste (we like "Better than Bouillon") to create a rich broth. Throw the potatoes and carrots in first. Cook until you can just about poke with a fork (they should be about 50% done), add the sprouts and cook a few more minutes (everything should be about 75% done at this point), then add the parsnips. Throw in some white wine for more flavor. The alcohol will cook off but the flavor will remain. Let everything boil in the broth for a minute or so more. Make sure things do not overcook. Take out when it seems everything is about 90% cooked (tender but NOT mushy). Drain and set aside. Put your oil of choice in a wok, wait until the oil is smoking and throw all the vegetables in. If you are a wok master like my husband, you can shake and toss, but I usually just move them around a lot with a wooden spoon. They should brown and crisp off. Add sesame seeds if you wish. Remove from the heat. Flavor with balsamic vinegar or take any sauce you like on your meat or fish - like a nice grainy mustard sauce - and throw it over the protein and vegetables.
Steamed and buttered: Steam carrots, broccoli or brussels sprouts and asparagus (you can do it together but put carrots in first, then add broccoli or sprouts, then asparagus for the last few minutes). Set aside. Boil fresh or frozen peas until tender. Drain peas. In the now empty pot the peas were boiled in, place all the veggies and add one Tbsp of good butter and 1 oz of grated parmesan cheese per person and stir until the veggies are lightly coated. Flavor with salt and pepper and serve. FYI - the vitamins found in most vegetables (A, D, E & K) are fat-soluble, meaning you will absorb more of the nutrients if you eat them with a little fat, so this is why you see me recommending veggies with moderate amounts of butter and olive oil.
Roasted: Preheat oven to 400. Chop veggies (carrots, white or sweet potatoes, parsnips, zucchini, squash, sprouts, onions, Roma tomatoes and broccoli all work well) into similar sized pieces, making sure the ones that take the longest to cook are either cut into smaller pieces or go in the oven first. Toss with olive oil, fresh or dried herbs (rosemary and thyme are particularly nice) and salt and pepper. Place in a large roasting pan and roast at 400 degrees until everything is crispy.
Enjoy! And as always let me know what you think. I love hearing from you!
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