Sometimes I wish I didn’t have to worry about lunch. I absolutely adore brunch/breakfast foods and I can spend hours reviewing dinner menus.  But lunch? Eh. I know I’m not the only who feels this way because I talk to a lot of people who either don’t eat lunch or eat very little. But even though I don’t get excited about it, I do my best to eat a quality lunch.

When people speak to me about struggling with their weight, one of the first questions I ask them is how much they eat during the day. The ones who are having the hardest time are usually the ones who eat very little all day. The “diet mentality” from past decades - that it’s better to eat less - is a very one dimensional way to address food and weight loss. Certainly, we should treat food like we treat money - we should not consume (spend) more than we burn off (earn). But we also have to address the timing of meals - breakfast is crucial but lunch also plays a key role in keeping our bodies fit.

Studies indicate that regular, well-timed meals throughout the day help people shed pounds and also prevent heart disease, diabetes, and even aging. The old proverb, “Eat breakfast like a king, lunch like a prince, and supper like a pauper,” now has scientific verification.

When I worked on a kibbutz in Israel from 1995-96, one of the first things I noticed was that they ate their heaviest, hottest meal at lunch time. Many other countries also distribute their meals differently than Americans - studying other cultures can help us re-think how we eat in the middle of the day.

If nothing else, remember to eat some protein at lunch time. While waiting in the salad line at delis in New York City, I’d watch many people ask for only vegetables in their salads. They were eating too lightly! I’m guessing that later in the day, the vending machine will start beckoning…. Eating smart is all about thinking ahead - addressing the body’s hunger throughout the day instead of trying to deny it.

You accomplish several things by eating a “princely” meal in the middle of the day:

1) Eating a good lunch means you’ll be less susceptible to crappy, nutrient-less foods like the stale cookies at work or leftovers from your child’s lunch box.

2) You are more likely to hit the gym in the afternoon or after work. If you go to the gym in the morning, it’s especially important to eat a solid lunch so that you don’t become so hungry that you end up making poor eating choices later in the day.

3) One of the biggest pitfalls of not eating enough during the day is the inevitable binging in the evening. Of course the body is going to want to eat everything in sight when it hasn’t gotten much food all day! It’s not a lack of will power - it’s a matter of physiology. The body needs frequent meals or else it’s going to demand all of it’s daily calories at night - plus some extra just in case you starve it again the next day.

I recently bought the book, Cook This, Not That by David Zinczenko and Matt Goulding.  It’s kind of a goofy marketing strategy but this series of books and their website contains a lot of great information. Cook This, Not That compares the cost of preparing a meal at home versus eating out. It also lists the calories of meals from different restaurant chains. While I’m not big on calorie counting - it’s worth noting that some salads at California Pizza Kitchen have enough calories for a woman’s entire daily needs!

Many of the recipes are easy, they don’t use a lot of ingredients and have good photos. For those of you who prefer heartier lunches, check out the meatier dishes in Cook This, Not That! or Tom Colicchio’s delicious cookbook, ‘wichcraft: Craft a Sandwich into a Meal.

Grilled Chicken Salad with Cranberries, Avocado, and Goat Cheese

12 oz cooked chicken
12 cups arugula (1 bag)
1/4 cup dried cranberries
1 avocado, pitted, peeled, and sliced
1/4 cup crumbled goat cheese
1/4 cup walnuts, roughly chopped
1/4 cup Honey Mustard Vinaigrette (see below)
Salt and pepper to taste

Combine the chicken, arugla cranberries, avocado, goat cheese, walnuts, vinaigrette, salt, and pepper in a large bowl (or tupperware to take to work). Use two forks to incorporate the dressing (or bring it in a separate smaller container to add right before you eat).

Dressing: 1/2 tablespoon honey, 1 tablespoon Dijon, 2 tablespoon red or white wine vinegar, 1/4 cup canola oil, and salt pepper.

Recipe from Cook This, Not That!
Calories: 500
Cost per serving: $2.64

California Pizza Kitchen Waldorf Chicken Salad
Calories: 1,644
Cost per serving: $12.99

Food. Healthy. Diets. Eating. Cooking. Sustainable. Local. All big buzz words for 2010. I have dozens of blog posts ruminating in my head that cover all of these topics - attempts to clarify all of this Food Confusion and help people get back on track. But today, I am going to talk about popcorn.

Twice yesterday, I encountered the tell-tale smell of microwave popcorn. And it got me thinking about how people are trying to eat healthier - but struggle with finding the time to prepare food from scratch. I’m particularly passionate about popcorn - love the stuff. When I make it, I prepare it on the stove in a pot with some oil - “old-fashioned” style. It takes me approximately 5-6 minutes. The only ingredients I use are: popcorn kernels, oil, and kosher salt.

Microwave popcorn, on the other hand, takes roughly 3 minutes to “cook.” It contains all kinds of processed ingredients including: Partially Hydrogenated Soybean Oil, Salt, Natural Flavors, Annatto For Coloring, Soy Lecithin and/or Palm Oil and Freshness Preserved With Tbhq and Citric Acid. (It’s pretty cool that you can read the nutrition labels on packages via Amazon.com). In 2007, they discovered a chemical in microwave popcorn that causes lung problems.

We certainly like things to be instantaneous! Even if it means saving us just a few minutes. It never ceases to make me laugh when I take pictures of my nieces and nephews on my digital camera and they immediately say, “Let me see it!” We are so spoiled by technology now that we often forget that it’s the things that take a little time that we usually savor the most in life.

Last summer, I made popcorn for my Healthcorps students who are in their early 20’s. They were drooling over it. You would have thought I made them a gourmet 5-course meal - because most of them had never had it before! It not only tastes much better but it’s MUCH cheaper and it’s made with “real” ingredients our bodies recognize and know how to digest.

We can keep buying “100-calorie packs” and trying to go that route which, clearly hasn’t worked well for us over the past 20 years. Or, we can face the fact that our bodies want to consume food grown naturally - not engineered in a laboratory. Mother Nature’s food. If we cut out the chemicals, we will notice a lot of positive changes in our health including our energy levels, our skin, our weight, our moods and so on. This is especially important for kids - chemicals in processed foods are linked to all kinds of health, weight, and behavioral problems in children. Michael Pollan just discussed how crucial it is to eat “real” foods with Oprah last week.

I realize that it’s not easy to eat completely chemical-free these days. All we can do is keep making small differences in our diet - take baby steps toward a “cleaner” way of eating. Since processed foods are everywhere, we need to take every chance we can to reach for “real” foods - and save the “instant meals” for road trips and weekday evenings when everyone is exhausted.

Preparing a meal from scratch doesn’t take as long as you’d think. A UCLA study found that those making meals from scratch spent almost the same amount of time preparing dinner than those making a meal from partially-prepared, “convenient” foods. While developing recipes for my cookbook, I discovered that making (gourmet) macaroni and cheese from scratch takes roughly the same amount of time as it does to prepare it from a box.

So, next time you’re looking for a snack - instead of pulling out the chips or packaged foods, pull out a bag of popcorn kernels.

JULIE’S HOMEMADE POPCORN
One of my chef friends drizzles truffle oil over popcorn for a decadent snack. You can add all kinds of ingredients and spices: nutritional yeast, parmesan, cinammon sugar, or chili powder. This recipe yields a pretty big batch because I like to eat it the next day or put it in snack bags to take to work.

1/4 cup vegetable oil (I’m into grapeseed lately)
3/4 - 1 cup popcorn kernels (Organic, if possible)
Kosher salt to taste (Kosher or sea salt always trump table salt)

In a Dutch oven (or 8 quart pan), heat oil on medium to high heat. When it starts to shimmer (after a few minutes), add a popcorn kernel. When the oil starts to sizzle around the kernel, add the rest of the kernels. (I use a full cup in a Dutch oven which overflows a little when it’s fully popped.) Cover with tightly fitted lid.

Jiggle the pan just a little bit while the kernels start to heat up (you might need to use hot pads to hold the pan). When they all start to pop at once, jiggle the pan with more force so that the bottom pieces don’t burn. As soon as the popping sound starts to slow down, lower heat, jiggle for another minute or so and pull it off the heat. Salt and enjoy.

For more information on how chemicals in food can affect health, especially with regards to children, check out Robyn O’Brien’s new book, The Unhealthy Truth.

Eggs make me happy. You can eat them at any time of the day and they always fill you up. They are cheap, versatile, and a great source of protein. I’ve learned many ways to cook them over the years but I have a special fondness for poached eggs. (I admit that before trying them, I never thought I’d like runny eggs - so give them a chance if you’ve never had them before.)

There is something so comforting about a poached egg served on buttered toast. For one of my classes, I decided to pair poached eggs with a hearty rice dish. I discovered Bhutanese red rice (Whole Foods carries it) in a beautiful cookbook, Seductions of Rice by Jeffrey Alford and Naomi Duguid. I don’t cook from cookbooks much anymore but if you’re looking for healthy, cheap, delicious rice recipes (that also happen to be gluten-free), I highly recommend it. And if you want to explore the world of eggs, I love the cookbook, Eggs by Michael Roux - the photography is exquisite.

POACHED EGGS OVER RED RICE
Bhutan is an independent kingdom in the Himalaya. Locally grown red rice, which can grow in high-altitude valleys, is a staple grain of the region. Bhutanese red is a medium-grain rice that can be served in place of brown or white rice, accompanied by hearty dishes like meat stews. This poached egg version offers a lighter but satisfying meal on cold days.

1 cup Bhutanese red rice
1 ½ cup water
Pinch sea salt

1 tablespoon olive oil
3 shallots, finely diced
1 small clove garlic, minced
½ cup carrots, finely diced
1 cup shiitake mushrooms, sliced
Sea salt and pepper to taste
2 scallions, sliced
1 tablespoon toasted sesame oil
4 poached eggs (see recipe below)

Place rice in a large bowl and cover with cold water. Swish around well and drain. The water will be a little red. Repeat two or three times, until water runs clear. Drain well in a sieve.

Place rice in a heavy medium saucepan with water and salt. Bring to a boil and skim off foam, then cover, lower the heat to low, and cook for 25 minutes. Remove from heat and let stand for 10 minutes, still with lid on. Turn gently with rice.

While rice is cooking, heat olive oil in a large skillet over medium heat. Add shallots and cook until soft and translucent, about 10 minutes. Stir in garlic and carrots and cook for 5 minutes, then add mushrooms. Sauté mushrooms for around 8-10 minutes or until tender. Once all of the vegetables are done cooking, turn off the heat until the rice is done cooking.

Re-heat mushroom pan, add cooked rice and sauté until flavors are well blended. Season with salt and pepper. Remove from heat, add scallions, drizzle with toasted sesame oil and toss gently.

Divide the rice between four bowls and serve each topped with one of the poached eggs.

Preparation time: 45 minutes
Serves 4
Basic rice recipe from Seductions of Rice by Jefferey Alford and Naomi Duguid (Artisan Press, 2003)
Full recipe by Julie Negrin © 2008

POACHED EGGS
Fresh eggs are the best for poaching because they are more likely to gather compactly around the yolk, making a rounder, neater shape. I also prefer using organic eggs. There are many techniques to poaching eggs but this is the “old school” vortex method. If you want to see a visual, check out Smitten Kitchen’s play-by-play photo shoot.

4 eggs
4cups water
Optional: 1 tablespoon of distilled vinegar

Cook one egg at a time using this method. Crack one egg into a small glass dish. Keep another clean small, glass dish to the side for when the egg is done cooking.

Add vinegar to water and turn heat to high. Just before the water reaches a hard boil, use a spatula or wooden spoon to briskly swirl the inside of the pan to make a vortex in the center of the hot water. As the vortex is at full speed, drop the cracked egg into the water positioning the bowl as close to the water as possible. Continue stirring so that the vortex helps the egg form into a spherical shape and the egg whites encase the yolk. Turn heat down just a smidge so that it’s not at a full boil - but don’t turn it down too much.

After about 15-20 seconds, stop stirring and allow egg to cook to a total of 2-3 minutes in the water or up to 5 minutes if you don’t want your yolk runny. (Julie note: I usually cook mine just under 2 minutes.) You can test for softness/firmness by lifting an egg on a spoon and gently pressing a finger on the yolk.

Lift the egg from the water with a slotted spoon - drain water well over pan and set inside a small, clean bowl while you continue to finish cooking the rest of your eggs. Use a new clean bowl for each cooked egg so that they don’t stick together. Pat each one dry with a paper towel.

To serve best-quality poached eggs, they should be served as soon as they are pulled from the water. However, it is possible to prepare them ahead of time. To learn how to store and re-heat poached eggs (and pick up some other cooking tips), check out Julia Child’s poaching egg techniques.

If you like nifty kitchen equipment, check out egg poaching tools including William Sonoma’s fancy egg poacher.

Preparation time: 20 minutes
Yields: 4 poached eggs
Recipe by Julie Negrin © 2009

I’m off to New York this weekend to work for HealthCorps so I’m not sure if I’ll get a blog post up next week - but stay tuned for more winter recipes coming soon!

One of my favorite things about teaching cooking is observing people’s discovery of a new food they’d previously dismissed as unappetizing.  At the beginning of class, I can see the skepticism on my students’ faces as I excitedly talk about how delicious leafy greens are.  But by the end of class, after a few hesitant bites, my students start to smile and nod at me as that flicker of realization occurs - they are actually enjoying them.

Feeding someone a meal that tastes wonderful is such a powerful way to inspire a new way of eating. While many people think that leafy greens are bitter - that only happens when they aren’t cooked properly. If cooked correctly, they actually taste kind of sweet. Here are some tips and two recipes for you:

SHOPPING for and COOKING with leafy greens:

1) A lot people may not realize that collards, kale, turnip greens and mustard greens are in season right now. While shopping, look for (organic, if possible) bunches with crisp leaves and a fresh green color. When determining how much you should buy, keep in mind that they will shrink by about 1/4 of their original size.

2) To clean them, give them a “bath” in a large bowl of cold water and keep rinsing them off until there is no dirt residue on the bottom of the bowl. Dry them in a salad spinner (if they fit) or towel dry well.

3) Remove hard stems and stalks by cutting or ripping them out.

4) The key is not to overcook or undercook them, otherwise they will taste bitter. I like how the author of an article on greens wrote, “The greens are just right when chewing a piece releases sweet juices in your mouth. If the color is gone or there is no flavor left when you chew it, they’ve cooked too long.” And likewise, if they are too fibrous and chewy, then they haven’t had cooked long enough. Try tasting them throughout the cooking process and let your taste buds guide you.

4. I tell my students to note when they turn bright green and then cook them for a couple more minutes - until they should start to wilt and soften. You can then drizzle them with a little vinegar - any flavor - which, counter-intuitively, makes greens taste sweet. One of my students would add an entire balsamic vinaigrette which was delicious. I usually just add tamari (a naturally brewed soy sauce).

5) Try adding other flavorful ingredients such as ginger, chilis, crushed red chili peppers, Indian spices - or, anything else you fancy. Leafy greens can easily be integrated into just about any cuisine.

One of my students created a great kale chip recipe which is the ideal way to introduce leafy greens to kids and/or picky adult eaters. I will also include my “standard” saute recipe for leafy greens - feel free to experiment and change it up.

KALE CHIPS

Preheat oven to 250° F. Rinse kale and dry it really well in a salad spinner or with a towel - so that it will crisp up in the oven. Discard stalks and rip leaves into small pieces that are a little larger than bite-sized since they will shrink when baked.

Spread them on a baking sheet  in only one layer so that they will cook evenly. Spray all pieces generously with a Misto Olive Oil Sprayer or drizzle with olive oil and gently toss. Sprinkle on kosher salt (don’t be shy with the salt) and bake for 15-20 minutes - or until all kale is crispy and dried out. Keep a careful eye on it since kale burns easily. Recipe by Chrissy Atkins ©2009

BASIC SAUTÉED GREENS

1-2 tablespoon olive oil
1 large onion, sliced or diced
2-3 cloves of garlic, minced
1 large bunch greens (collards, kale, Swiss Chard, etc.), washed and dried
¼ cup of water
1-2 tablespoons of tamari (or soy sauce)
Kosher salt and freshly ground pepper to taste

Heat olive oil in a large skillet over medium heat.  Add onions and sauté them until soft and translucent, about 15 minutes (or longer to caramelize them). Stir them frequently - add a tablespoon of water if they start to stick and burn.

Stir in garlic to onion mixture and sauté for 2-3 minutes. Add greens to pan and begin moving them around continuously until they turn bright green, about 5-8 minutes. Pour water over greens and cover with a lid. Once greens have wilted down to at least half their size, drizzle them with tamari. Sauté for another 2 minutes or so without the lid and remove from heat. Sprinkle with salt and pepper and serve immediately.

Serves: 3-4
Julie Negrin ©1998

I’m headed down to California this weekend to see my nieces and eat some latkes (potato pancakes) and chocolate gelt. Some of my friends are surprised that my health-conscious family and I partake in fried latkes - which we do, with our usual gusto for food! Many people don’t realize that oils are not necessarily bad for you and that if you deep-fry at the correct temperature, the food will soak up very little oil.

Fats have gotten such a bad rap over the years but it’s important to remember that they are an essential part of our diet. The key is to eat the right kind of fats - ideally, ones from plants - from quality sources and in very small amounts. Monounsaturated fats and polyunsaturated fats, especially the superstar omega-3 fatty acids, are best. Good sources are avocados, nuts, seeds, fish, and high quality oils. Animal products have the highest amounts of saturated fats which should be eaten sparingly. For those of you who have a hard time combining the words “good” and “fats” in the same sentence, I frequently remind my students that our obesity epidemic is not the result of overeating avocados and olive oil.

When possible, select unrefined oils that have been expeller pressed for maximum purity, nutrition and flavor. Sometimes refined oils are necessary for cooking at high heats and baking – try to buy them from reputable companies that disclose processing information on the label. It’s also worthwhile to pay extra for an organic brand to limit exposure to pesticides. And of course, always avoid anything with the words “hydrogenated” or “partially hydrogenated” as those are the harmful trans fats.

Oil should never be exposed to light, heat or air. Store them in a dark, cool cupboard away from heat and keep the lid on tightly in between uses. With the exception of olive oil and canola, it’s best to purchase oils in small quantities and refrigerate them as they are prone to rancidity.

Cooking latkes is a great opportunity for the entire family to cook together. For tips on making the best latkes, I went straight to the source, my Uncle Larry, King of the Latke.

He suggests using Yukon Gold potatoes and a few red potatoes which have a wonderful flavor and help make latkes crispy. He prefers to use sunflower oil because of its high smoking point but canola works too. The main trick is to keep the oil hot and deep. If the oil stays between 350ºF and 375ºF, (you can use an inexpensive candy thermometer to regulate the temperature) in a high quality frying pan, the latkes will soak up very little oil. Don’t overcrowd the pan! Otherwise, the temperature will drop too low.

When they are done cooking, use a slotted spoon to drop them onto a cooling rack that’s placed on top of a baking sheet covered with paper towels. If you place them directly onto the paper towels, they will get soggy.

Uncle Larry’s Crispy King Latkes

For those of you who don’t celebrate Hannukah, small potato pancakes topped with creme fraiche and smoked salmon make a great appetizer for holiday parties.

8 Yukon Gold potatoes
4 red potatoes
2 eggs (1 egg per 6 potatoes)
2 sweet onions (1 onion per 6 potatoes)
Sea salt and pepper to taste
Wheat germ or matzo meal (for binding)
Sunflower or canola oil

Grate potatoes and onion by hand or in a food processor. Run the grated mixture through a strainer and press out excess liquid. Mix in eggs, wheat germ or matzo meal, salt and pepper.

Heat oil in a fry pan to 350º F. If you don’t have a thermometer, drop a couple of potato strands in the pan. When they sizzle and rise to the top of the oil, it’s ready.

Place several scoops into the pan. Check them regularly - you may need to flip them more than once. Be sure to have a couple kids nearby to taste-test. Serve with toppings of your choice.

When you are finished frying, set oil aside. When it’s cool, pour used oil into a sealed container to dispose.

Preparation time: 1 hour
Serves 8
Recipe by Uncle Larry Jassen of Seattle, Washington

Uncle Larry’s tips to making latkes without stinking for days - it’s not very eco-friendly but it’s only once a year: We wear rubber gloves, shower caps, and throw-away ponchos which are placed into a sealed plastic bag for immediately disposable after the last latke is made.

For more tips and another fantastic latke recipe, check out Lauren Braun Costello’s recipe in the Daily News!

I’ll never forget the first time I made soup by myself - mostly because it turned out terrible. I diced some vegetables, threw them in a pot of water, added a bay leaf and simmered it for less than an hour. It tasted like absolutely nothing.

Fortunately, I’ve learned a few things since then and now it’s one of my favorite topics to teach. Here are a few secrets to making your soups turn out spectacular.

Caramelize your onions. This is one of my favorite tricks. I rarely make a soup without caramelized onions. It’s an easy way to add a rich and natural sweetness to your soups - with just a few cheap, Spanish onions. Caramelize sliced or diced onions by sautéing on low heat for at least 30 minutes - I usually cook them for a solid hour. Use a stainless steel pan rather than a nonstick and stir frequently. Add a little water if it starts to stick.

Make your own stock. Phenomenal stock can turn an ordinary dish into a exceptional meal. And likewise, crappy stock can ruin a perfectly good soup. If you can’t make your own, make sure you buy a quality brand. If I don’t have homemade stock, I use Imagine’s No-Chicken Chicken Broth or check out this article at Serious Eats for other store-bought options.

Use meat drippings, bones, and leftover vegetables. If you’ve browned meat, deglaze the pan by adding a little water and scraping off the drippings for your soups. Use bones and vegetable scraps for added flavor and nutrients.

Cook it the day before you serve it. Add enough liquid to cook it down on low-heat for at least a couple of hours - the flavors will become more concentrated. Store it in the fridge in a sealed container (after it’s cooled down!) for several days. The longer it sits, the better it tastes. Soup also freezes well - store it in dinner size portions for last minute meals.

Remember to salt! When I teach my students how to make soup, I also teach them how to salt properly. I have each of them taste the soup before I salt and then afterward so that they can taste the extraordinary difference. Salt makes all of the flavors “pop.” Use kosher salt or a high-quality sea salt.

Buy an immersion blender. The best invention ever - you can purée soups and sauces right in the pot. They are also great for smoothies.

I posted this recipe on my website awhile ago but wanted to share it again here on my blog. I taught this recipe recently and one of my students moaned as she ate it and said that it “tasted like pie.”

Roasted Garlic Butternut Squash Soup

Roasted garlic is totally underrated - it tastes like “butta” AND it’s good for you. I can’t tolerate heavy cream so I discovered that using whole milk plain yogurt adds just enough dairy fat to take soups to that next luscious level. Another tip: Start by roasting or sautéing your vegetables - it releases all of their succulent juices.

2 teaspoons olive oil
1 head of garlic
1 jeweled yam
2 butternut squash (about 4 pounds total)

2 tablespoons butter (or omit and just use olive oil)
1 tablespoon olive oil
3 yellow onions, thinly sliced
4 cups vegetable stock
2 cups water
½ teaspoon cinnamon
¼ teaspoon ground ginger
1-2 teaspoons kosher or sea salt
Freshly ground pepper to taste
8 oz. whole milk plain yogurt (omit if you want to make it vegan or pareve)
1 bunch chives, diced

Preheat oven to 375°F. Cut ¼ inch off the top of garlic head to expose cloves, loosely wrap in foil, drizzle with olive oil and close up foil. Scrub yam well and pierce with a fork. With a very sharp knife, cut butternut squash in half and scoop out seeds. Place butternut squash, flesh side down, garlic and yam on a lined baking sheet. Roast garlic, yam and squash until very tender, about 1 hour.

While vegetables are roasting, heat butter and oil in a medium or large stockpot. Add onions and caramelize over low heat for at least 30 minutes or up to 1 hour. If the pan gets dry, add a few drops of water.

When vegetables are done roasting, peel and scoop flesh into stockpot with onions. Add stock, water, spices, salt, and pepper and bring to a boil. Reduce heat to medium-low, cover and simmer for at least 30 minutes (or up to 2 hours – the longer it simmers, the better it will taste but you may need to add more water if it gets too thick).

Turn off the heat and add yogurt. Purée using an immersion blender, food processor or blender. Add more salt and pepper if necessary. Ladle into bowls. Sprinkle with chives and serve.

This dish can be prepared 1-3 days ahead, just cool, cover and refrigerate. You can also freeze it for up to 2 months. To serve, simply reheat.

Serves 8
Active time: 30 minutes Total time: 2 hours (or more)
Recipe by Julie Negrin© 2005