Snack Attack: 'Snip Chips!

If you live in New York, then there's a good chance you've contemplated moving to the Bahamas in the last few weeks. I know I have! It's been F-R-I-G-I-D here, and when it's not frigid, it's rainy. I mean, I'm wearing a thick hooded coat and carrying an umbrella, and I'm still wet and cold. For me, the only positive side of winter is the rosy glow it gives to my cheeks. Beyond the natural beauty assistance, I'm over it. 

When the weather's chilly and I'm looking to heat things up in the kitchen, I grab some root vegetables! Root vegetables are some of the best foods for warming up your body and feeling grounded during the long, cold winter season. My longtime favorite root vegetable used to be the sweet potato, but these days I have my sights set on the parsnip. 

Image via parsniprecipes.co.uk

Here's why you should snack on a 'snip...

LOW CAL - One cup of parsnips is just over 100 calories. It's a sweet snack without the excess baggage! 

FIBER - Parsnips contain both soluble and insoluble fiber, helping to lower your cholesterol, regulate your blood sugar and keep things moving! 

POTASSIUM - The potassium in parsnips works to maintain your tissues and organs, helps send nerve signals and also aids in the metabolizing of protein. 

VITAMIN C - Parsnips are a natural immune system booster! Plus, the vitamin C they contain helps your body absorb iron and aids in the formation of collagen.

FOLATE - Eating parsnips can help protect your unborn child from birth defects, while also lowering your blood homocysteine levels, helping to prevent disease.

See? It's a smart snack AND a snack you can make yourself!

Just in time for this post, I stumbled across the most glorious blog - Good Things Grow - and was inspired to try Jacqui's recipe for Parsnip Chips, which I've affectionately shortened to 'Snip Chips! Head on over to her blog for the full recipe, but if you'd like the quick rundown play-by-play style, here's my attempt!

Happy Snacking!

Heat the oven to 475 degrees. Grab as many parsnips as you want chips (3 small-medium sized parsnips yielded me a cereal size bowl of chips). Wash them and peel the outsides like you would a potato.

With a mandolin or a very sharp knife, slice your chips very thin. The thinner the better!

Now pat them dry with a paper towel to remove any excess perspiration.

In a pan, melt 2 Tbs. (or more if you're making a larger batch) of organic virgin coconut oil. We're using coconut oil because it has a much higher smoke point than olive oil. You can find it at Trader Joe's for about $6/jar.

In a large mixing bowl, drizzle the melted coconut oil over the chips and toss gently with your hands to spread evenly.

Now toast 1 tsp. of fennel seeds over medium-high heat (this should only take a couple of minutes)...

...then grind or crush the fennel seeds.

In the same bowl, add 1/2 tsp. each of ground cumin, chili powder, paprika and black pepper.

Mix the spices together and toss evenly onto the chips in the mixing bowl.

Now roast the chips on an ungreased baking sheet for 15-20 minutes, flipping the chips halfway in and at the same time, moving the pan from the top rack of the oven to the bottom rack. You have to watch them very carefully, as they burn easily!

Let them cool for a few minutes, then dive into your homemade, healthy snack!

Food Rules: The CliffsNotes of Nutrition

Image courtesy of bookswim.com

Rules were generally made to break, right? Your mother tells you to keep your dirty little hands out of the cookie jar because you've had enough, and what do you do? Wait until she's not looking and stick your dirty little hands in the cookie jar. You're not even discouraged when she hides the jar on top of the highest shelf in the kitchen, thereby requiring you to scale a kitchen countertop the size of Mt. Everest. You might not even want a cookie, but because she laid down the ground rules, you just HAVE to have one. It's your calling, your mission in life at that particular moment.

Well, I hate to say it, but your mom, your dad, your teachers... they were all correct. Rules ARE for your own good, especially when it comes to food. Last week, while at the powerHouse Arena bookstore in DUMBO, I purchased a copy of Michael Pollan's book Food Rules. It's one of those quick reads that you can easily finish in an hour, but it's packed with useful and enlightening information about (you guessed it) food!

For the next few weeks, I'll be sharing tidbits from his book because they are definitely worth sharing with an audience such as you! I'll start with this one...

"AVOID FOOD PRODUCTS THAT 

MAKE HEALTH CLAIMS"

This seems pretty straight-forward, but how many times have you given yourself a pat on the back for eating a product that advertised itself to be 'low fat', 'natural', 'healthy', etc.? I know I have! Just think Lean Cuisine, Snackwells and Baked Lays.

The underlying problem with these products is that they are processed foods, and unfortunately, processed foods are not regulated by the FDA as responsibly as you might assume. The very fact that they come in a package should tell you something. If you take a moment to review the ingredient list, you'll see that most of these foods are full of genetically modified ingredients. 

Image courtesy of leancuisine.com

Check out this ingredient list for Lean Cuisine's Chicken Fettuccini. You, like me, probably can't pronounce most of the ingredients towards the end, much less figure out what they are. Also notice the word 'modified' more than a few times in this list...

Ingredients:

BLANCHED FETTUCCINI (WATER, SEMOLINA, WHEAT GLUTEN), SKIM MILK, COOKED CHICKEN TENDERLOIN (CHICKEN TENDERLOINS, WATER, SEASONING (MODIFIED CORN STARCH, SUGAR, POTASSIUM CHLORIDE, YEAST EXTRACT, DEXTROSE, SPICE, ONION POWDER, GARLIC POWDER, PAPRIKA), SOYBEAN OIL, ISOLATED SOY PROTEIN, SALT, SODIUM PHOSPHATES), BROCCOLI, WATER, 2% OR LESS OF CREAM, MODIFIED CORNSTARCH, SALT, ENZYME MODIFIED PARMESAN CHEESE PASTE (PARMESAN CHEESE (CULTURED PART-SKIM MILK, SALT, ENZYMES), WATER, WHEY PROTEIN CONCENTRATE (FROM MILK), REDUCED FAT MILK, MILK PROTEIN CONCENTRATE, ENZYMES, NONFAT MILK, CULTURES), PARMESAN CHEESE PASTE (GRANULAR AND PARMESAN CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), WATER, SALT, LACTIC ACID, CITRIC ACID), SOYBEAN OIL, BLEACHED WHEAT FLOUR, ROMANO CHEESE PRODUCT ((PASTEURIZED COW'S MILK, CHEESE CULTURES, SALT, ENZYMES), WATER, SALT, LACTIC ACID), BUTTERFAT, WHEY PROTEIN CONCENTRATE, CHEESE FLAVOR (CHEDDAR CHEESE (CULTURED MILK, SALT, ENZYMES), WATER, SALT, ENZYMES, CULTURES, PHOSPHORIC ACID, XANTHAN GUM), SPICES, MONO-&DIGLYCERIDES, XANTHAN GUM, FLAVOR (MALTODEXTRIN, FLAVORING AND MODIFIED FOOD STARCH), YEAST EXTRACT, SEASONING (WHEAT STARCH, EXTRACTS OF ANNATTO AND TURMERIC COLOR, NATURAL FLAVOR).

Contains: MILK, SOY, WHEAT INGREDIENTS

If your great-great-great grandfather and his clan didn't need genetically modified ingredients in their food, then you probably don't need them in yours either. These processed foods are modified to increase their shelf life. They're basically immortal. You know as well as I do that REAL food goes bad. If your food is not going bad, you should probably err on the side of caution when grabbing it off the shelf at the grocery next time.

Image courtesy of wellandgoodnyc.com

I'll leave you with one last excerpt from the book:

"Generally, it is the products of modern food science that make the boldest health claims, and these are often founded on incomplete and often bad science. Don't forget that margarine, one of the first industrial foods to claim it was more healthful than the traditional food it replaced, turned out to contain transfats that give people heart attacks. The healthiest food in the supermarket - the fresh produce - doesn't boast about its healthfulness, because the growers don't have the budget or the packaging. Don't take the silence of the yams as a sign they have nothing valuable to say about your health."

Now I'm not saying you should never buy food that's packaged. Don't worry about looking over both shoulders for me in the grocery store. Contrary to popular belief, I'm not on the Processed Food Police Task Force. If truth be told, I am guilty of buying processed food myself. It's just hard to avoid sometimes!

But my goal after reading Michael Pollan's book is to make a conscious effort to investigate what I'm putting into my body. The corporations that produce these 'foods' don't have a vested interest in my well-being, or yours. It's up to us to take an active role in what we purchase and consume.

Those Lean Cuisines weren't any fun to eat anyways, right? 

Good! I'm glad I didn't spoil your lunchtime fun!


GIVEAWAY ALERT!
I'd like to give one lucky reader a copy of Food Rules! Here's how you win...
Leave a comment on my Strictly Nutritious Facebook page sharing one food rule you live by OR pin it to win it! Pin a picture of the book Food Rules with a link to today's post, then paste your pin below in the comments section!

Winner will be announced tomorrow! 

A Lonely Legume: Eat Yo' Peas, Please!

Image courtesy of peasrecipe.com

I can only speak for myself here, but I grew up hating peas, or English peas as we called them. I really despised those buggers. Their presence on my plate told me two things... 1) my mother loved me enough to feed me vegetables, but 2) she clearly wanted to ruin my life. They tasted like dirty swamp water.

I pushed those peas around my plate with gusto, hoping against hope that they would suddenly vanish from my plate or maybe just give the impression that I ate a few. If my parents had allowed our dog Hank into the kitchen during dinnertime, I would've definitely flung him a few. Hate is a strong word, but it is the only word appropriate for my feeling towards those little green globes of swamp water.

So you can imagine my surprise when I decided to give green peas another try, and I actually LIKED THEM this time! Then, when I started reading up on their nutritional benefits, I liked them even more. I can only compare the feeling to that of seeing the biggest dork in high school at your reunion and finding out he's magically transformed into a Brad Pitt look-alike. Pleasant surprise mixed with the thought of 'what have I missed out on?!?'.

Green peas (also called sweet peas or English peas) are one of the most nutritious legumes, yet they seem to be largely ignored (probably because we all hated them as children). They are believed to have originated in the Sub-Himalayan plains of northwest India and have been traced back thousands of years (we're talking BC, not A.D.).


Here's why you should give them another try...

HEART HELPERS - Green peas are packed with omega-3's and antioxidants.

CANCER FIGHTERS - The phytonutrients in green peas act as health protectors, fighting cancer-causing free radicals in the body.

BLOOD SUGAR REGULATORS - The high dietary fiber and protein content of green peas can help regulate your blood sugar and lower your risk for type 2 diabetes (1 cup of raw peas provides 30.3% and 14.7% of your daily values respectively, based on a 2000 calorie diet)

FATIGUE FIGHTERS - Green peas provide a significant, non-animal source of iron, a nutrient that fights fatigue, helps in proper blood cell formation and carries oxygen throughout the body.

FAT BLASTERS - One cup of raw peas has only 1/3 gram of fat and 115 calories.

EYESIGHT ENABLERS - The lutein found in peas helps to reduce the risk of macular degeneration and cataracts.

VITAMIN PROVIDERS - One cup provides 44.6% of your DV of vitamin K (for bone building) and 32.5% of vitamin C (for immune support).


When buying fresh peas in the pod, look for pods that are smooth and consistent in color. I really like buying them fresh because you get to shell them. It's really easy and can be really cathartic... the kind of therapy you don't have to pay the big bucks for!

To ease myself back into the pea game, I tried this recipe from SmittenKitchen.com (but I added shrimp because I felt like it, ok?). I've attached simple step-by-step instructions and pictures for your viewing pleasure. It was incredibly flavorful and sooooo good that I hardly noticed my pesto was made from peas!  
http://smittenkitchen.com/blog/2011/06/linguine-with-pea-pesto/

To prep, toast the pine nuts in the oven at 350 degrees for 5-10 minutes, watching them closely to prevent them
from burning. Pine nuts can be expensive (like $30 per lb.), so you can always
substitute them with raw cashews or almonds.

Shell your fresh peas. This part should be fun! Get the kids involved! 

Peel and devein the shrimp.

Bring the water to a boil and cook the linguine until al dente (when draining, reserve 2 cups of the pasta water for later). You can use whole wheat pasta if you want to make it extra nutritious!

In a small saucepan, bring lightly salted water to a boil. Add the green peas and cook for 2 minutes. Drain the peas,
then transfer them to an ice bath for a minute and drain again.

In a food processor, add the peas (setting 1/2 cup aside for later), pine nuts, garlic and salt. Now add the parmesan cheese... and blend for 2-3 minutes, scraping down the sides if necessary.

While it's mixing, drizzle in a bit of olive oil.

While your sous chef is busy manning the food processor, saute your shrimp in a little olive oil and garlic.

Add the cooked pasta and pea mixture to the pan of cooked shrimp. 

Add in the extra peas you saved and as much of the reserved pasta water as you need
to make the pesto mixture combine more easily. Salt and pepper to taste.

Serve it up while it's hot and chow down! Nom nom nom!

Here are a few more pea recipes to get your wheels turning...

MINTED PEAS & RICE WITH FETA:
http://www.eatingwell.com/recipes/minted_peas_rice_with_feta.html

Image courtesy of eatingwell.com

GREEN PEA SOUP:
http://www.chow.com/recipes/29519-green-pea-soup

Image courtesy of chow.com

My grandmother calls me 'sweet pea'. I guess my love for them was meant to be.

Holy Tilapia! This Fish is Good!

Image courtesy of freedigitalphotos.net

I was always a salmon girl (pronouncing it with the 'L' for years and years, mind you). It was a 'safe' fish. My mom served it up in such a way that I asked for more. It didn't creep me out. Generally, we got along, salmon and I.

But as my taste buds have ventured out into other waters, my eyes (and heart) have begun to stray. I'm noticing other fish. I know it's wrong, but it just...feels so right!

Alright, I said it!! You got me, ok?!? Tilapia, it's always been you!

But jokes aside, this little fish packs a big punch nutritionally! As opposed to my 'on again, off again' boyfriend steak, tilapia is...

• A lean meat, meaning it's extremely low in fat and calories. One 3.5 oz. serving of cooked tilapia has approximately 3 grams of fat and 128 calories. What little fat it contains is all unsaturated fat, which will not clog your arteries and is actually good for your heart.- Glamour shots, here you come!
• Full of omega-3 fatty acids which actually promote heart health - Gives your heart a running start!
• A great source of vitamin B12, a vitamin essential to metabolic function and maintaining your energy levels - No mid-day power nap necessary, folks!
• Rich in selenium, a nutrient that actually helps to reduce your risk of developing cancer! - Take a hike, cancer!
• Packed with 26 grams of protein per serving! Depending on your body weight, this could be up to half of your daily requirement (based on a 150 lb. person) - Put down the egg cocktail, Rocky!

Tilapia also has one of the lowest mercury levels of all fish, meaning you can eat 2-3 servings a week without worrying about consuming too much (DISCLAIMER: If you are 'with child', always consult your doctor before eating fish).

If your tilapia is frozen, always allow it to thaw in the refrigerator. It will keep for up to 2 days this way and allow you the chance to marinate it as it thaws. Talk about multi-tasking!

Try throwing some tilapia over a salad for lunch OR for dinner, substituting tilapia for meat in your tacos! You can broil it, roast it, saute it....whatever your heart desires. I recommend heating a saute pan over medium-high heat. While it's warming up, lightly coat both sides of your tilapia with olive oil, then sprinkle a generous coating of your spice of choice on both sides (I use one of those combo spices from the grocery store that are great for any type of meat). Once your pan is hot, cook the tilapia until it is opaque inside (about 5-7 minutes), flipping it about halfway through. Quick and tasty!


Here are some other great recipes to get you started:

BROILED TILAPIA WITH THAI COCONUT-CURRY SAUCE:
http://www.myrecipes.com/recipe/broiled-tilapia-with-thai-coconut-curry-sauce-10000000348346/

Image courtesy of myrecipes.com

TILAPIA TACOS WITH CUCUMBER RELISH:
http://www.realsimple.com/food-recipes/browse-all-recipes/fish-tacos-cucumber-relish-00000000057124/

Image courtesy of realsimple.com

CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON:
http://www.eatingwell.com/recipes/chili_rubbed_tilapia_with_asparagus_lemon.html

Image courtesy of eatingwell.com