Month: April 2011

Carla Hall’s Spicy Carrot and Ginger Soup

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This carrot and ginger soup recipe demonstrates “Top Chef” contestant and cohost of “The Chew” Carla Hall’s deft touch with nourishing ingredients. It’s also the type of healthy everyday food she favors that leaves room for some well-chosen indulgences. She uses herbal tea bags as bouquet garni to infuse flavor and silken tofu instead of heavy cream to give this carrot soup body. Unsweetened carrot juice underscores the flavor of the fresh carrots while coconut water adds a subtle tropical note. “Using vegetable and fruit juices in addition to or in place of stock is another way to add layers of flavor,” says Hall.

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“Top Chef” Carla Hall Shares Her Recipe for Moderation

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I’m a “Top Chef” junkie, and one of my all-time favorite contestants is Washington, DC-based Chef Carla Hall. Where other contestants brought ego and attitude to the table, Hall always served up her own flavor of generous, spirited optimism. She consistently dazzled judges with her creative spin on nourishing fare, like a stellar vegan African Ground Nut Soup. The show’s viewers shared my affection for Hall and voted her the fan favorite in the recent “Top Chef: All-Stars.” And now she’s one of the favorite co-hosts on the popular ABC daytime series, “The Chew.”

carla hall

Hall originally wrote this blog post for her site and is letting us share it with you here. We think you’ll love her philosophy on healthy eating and why good nutrition, moderation and occasional indulgences all belong on the same plate.

Hootie-hoo!

By Carla Hall

The key to smart food choices starts with a healthy balance of nutritional foods that allow for some less nutritional foods in moderation. I personally have temptations and unhealthy foods that call my name from time to time. But in order to avoid the feelings of deprivation that can lead to weight gain, you must indulge.

Yes, indulge! Everyone needs to treat themselves from time to time for following a healthy and balanced lifestyle. But be sure to treat yourself in moderation. Know when enough is enough.

Here are some quick tips to help you eat the things you love without overindulging.

Pay attention to your body, and stop when you’ve had enough.

I love food, and I love to eat, and being a chef, I’m constantly around food. If I don’t pay attention to portion sizes and my body’s cues, I’ll keep eating and eating until the food is gone. Eating slowly helps me pace myself and allows my brain to catch up. Matthew [Hall’s husband] is constantly alerting me when I eat too fast.

Eat only when you’re hungry.

This can be difficult for most people. One great way to tell if you are really hungry or just being impulsive is to ask yourself: If the plate was full of broccoli would you still eat it? If you wouldn’t, then don’t reach for the treats that are tempting you.

Give in to your cravings from time to time.

If you have a sweet tooth, go ahead and eat a cookie. But only have one instead of two or three . . . or the whole plate. Easier said than done, I know. Eating in moderation requires training on your part. If you’re able to train yourself to give into cravings without binging, you’ll be able to enjoy the not-so-good foods from time to time.

Use your salad plates.

Studies have shown that using smaller plates at meal time will help you eat less. Another easy trick is to keep the serving dishes in the kitchen while you eat in the dining room. This forces you to get up and walk to the kitchen if you want more.

Everything in moderation leads to a happier, healthier life, as demonstrated in my approach to cooking natural and organic meals with Southern and French-inspired flair.

Beyond what you put in your mouth, regular exercise every day will help you add balance to your life. It’s a natural progression to watch what you eat if you have a consistent exercise regime. Those who have a balance of diet and exercise will ultimately reach total health and wellness faster than those who don’t.

Chocolate Amaranth Pudding

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As we’ve noted before, amaranth has a gelatinous quality that makes it ideal for pudding. If you’re fan of rice pudding or tapioca, you’ll probably like this, too. Our version is spiced with a little ancho chile powder and ground cinnamon, and sweetened with coconut sugar. You can cook the amaranth in unsweetened coconut milk beverage found in the refrigerated section of health food stores (rather than the thicker, richer canned coconut milk you’d use in our Spring Vegetable Curry), or use almond milk if you prefer less pronounced coconut flavor.
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5 Smart Ways with Coconut

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As I observed recently, the Natural Products Expo West in March was filled with booths showcasing coconut in all its forms–everything from coconut water and coconut oil to coconut sugar and coconut ice cream. No question, this tropical fruit is enjoying its day in the culinary sun.
It also has some distinct nutritional advantages. “Coconut is a great antibiotic,” says NOURISH Evolution advisor Rebecca Katz in her book The Cancer-Fighting Kitchen (Celestial Arts). “Half of its saturated fat content comes from lauric acid, which the body converts into monlaurin, a powerful antibacterial and antiviral compound. Monolaurin is the absolute enemy of disease-causing germs, and may play a role in attacking cancer as well.”

Here are 5 forms of coconut, and how to use them:

Coconut Oil

Extracted from mature coconuts, coconut oil has a high smoke point so it can be used for high-temperature cooking. Choose unrefined coconut oil, which retains more of the beneficial fats than refined and has a rich, nutty flavor with hints of vanilla.

Use it: for sauteing, baking or anywhere you’d like to add a coconut-y note–like in our Creamy Millet with Blueberry Compote.

Canned Coconut Milk

You’ve probably used thick, creamy canned coconut milk to add rich texture to curries, like our Spring Vegetable Curry or Curried Mussels. It’s made from pressing fresh ripe coconut meat. Light coconut milk has about 60% fewer calories than the regular variety, and it’s still pretty rich.

Use it: In addition to curries, try coconut milk in baked goods, pancakes or anywhere you’d like to add a rich, nutty, tropical note. It’s also great for thickening sauces. Refrigerate leftover opened canned coconut milk for up to 3 days.

I also really like this tip from the Williams-Sonoma Kitchen Companion: Don’t shake the can before opening. Instead, skim some of the thick cream that has risen to the top to use in place of oil to make a curry paste. Then stir the rest of the oil back into the milk to use in the sauce.

Coconut Milk Beverage

This is a relative newcomer on the market, and you’ll find it in the refrigerated section of many health-food stores with other nondairy milks like soy or almond milk. It’s made with regular coconut milk but has a thinner consistency so you can drink it by the glass. It has a subtle coconut flavor. It has 50 calories per cup, including 25% of your saturated fat needs for the day.

Use it: Drink it like milk, pour it over cereal, use in baked goods, puddings and the like.

Coconut Water

If you’re the athletic type, you’ll want to take a close look at coconut water as a natural alternative to sports drinks. It’s made from young, green coconuts (as opposed to the mature brown fruit used to make coconut milk). Coconut water has about one-third fewer calories than a sports drink yet it’s higher in potassium, magnesium, calcium and iron–all electrolytes that are key for hydration. It’s also a good choice for kids and pregnant or lactating women.

Use it: Opt for unsweetened coconut water, which you also can use in cooking as well as for sipping.

Coconut Sugar

Also known as palm sugar, coconut sugar is made from the sap of the coconut tree’s unopened flower bud stalks. Its texture is a bit sandier than granulated sugar with a subtle caramel-y flavor similar to brown sugar (but it doesn’t have brown sugar’s moistness or “pack”). You can find it in health food stores (where it’s sold in packages and, sometimes, the bulk bins) or in Asian and Latin markets. Double-check the label to be sure you’re picking up 100% coconut sugar–some variations from Asia are mixed with cane sugar.

Coconut sugar has a much lower glycemic index than granulated (or brown) sugar, which means it produces smaller fluctuations in blood sugar levels. It also has about one-third fewer calories per teaspoon.

Use it: Try it in place of either granulated or brown sugar in sweet and savory recipes.

Eat Some Eggs

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Eggs are one of those foods that got a very bad rap during the low-fat era, poor things. The yolk, especially, was banished from virtuous plates and in its stead appeared cartons of clear goo; essentially eggless eggs. Such a pity. As with many of the dietary mandates from that period, much of what we shunned eggs for–they’ll make us fat, they’ll clog our arteries–turned out to be a bunch of hooey.

egg-post

Here’s what is true. Eggs are an excellent source of protein and essential nutrients. And guess where all that good stuff is found? That’s right, the yolk. The part we’ve been leaving out. Eggs won’t make you fat either; one large egg has just 75 calories, about the same as a small apple.

But perhaps the biggest shame of having relegated eggs to the no-no list is that we’ve deprived ourselves of so much pleasure. I cite a freshly-laid egg fried in extra virgin olive oil as my first major food epiphany–yes, it was THAT good. Egg pasta made with super-fresh eggs is an absolute revelation; golden-hued with the texture of silk. And a yolk added to a dressing (think Caesar) or a pasta sauce (like carbonara) adds unparalleled lusciousness.

So when you’re dyeing your eggs this week leave a few for the plate as well . . . all the better if you can talk a friend or a farmer into sharing a few fresh ones with you!

Devilish Egg Salad

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My husband claims to not be very fond of egg salad . . . but he loves deviled eggs. I, on the other hand, can’t be bothered with filling those fragile egg white shells. So this egg salad recipe is my compromise. It tastes like spicy deviled eggs (with a little added heft from minced celery), but it’s a much easier way to use up those Easter eggs. Heaven.

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Expert Jill Hough’s Tips on the Best Wines for Spring

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Wine, like food, has a seasonal quality and now that it’s spring we asked Jill Silverman Hough, author of the new book 100 Perfect Pairings: Main Dishes to Enjoy with the Wines You Love (Wiley), to share her tips on what to sip these days. If you enjoyed her fabulous (and easy) Coppa-Wrapped Dates Stuffed with Blue Cheese with Cabernet Sauvignon or Syrah this winter, you’ll love her Fish “Burgers” with Minted Napa Cabbage Slaw with Pinot Grigio now!

Spring has sprung! Do you find that as the light changes, the days get longer and warmer, you want different wines than you’ve been sipping all winter?

Definitely. Just as I crave salads in the spring and summer and stews and pot roast in the winter, I also crave different wines depending on the season. Frankly, I’m not sure if the wines I’m craving changes or if, since the food cravings change, I crave different wines because they’ll go better with those foods. Probably a little of both.

In general, what makes a wine more “spring” vs. winter or fall?

Wine preferences, and likes and dislikes about food and wine pairing, are highly personal, so it’s always important to me to acknowledge that there is no “right” thing to eat or drink and there are no hard and fast rules–other than that you should eat and drink whatever makes you happy.

That said, spring is light and bright and sunny and refreshing, so the wines that go with spring, and typical spring foods, will have similar qualities.

What are the best wines to serve with spring fare?

Right now, I’m craving light, bright whites: Sauvignon Blanc, Pinot Grigio, Riesling, crisp Chardonnay. I also recently had a Viognier that I’m still thinking about.

I always think of white wines or roses in spring and summer, but are there reds that also make great sippers with spring dishes?

I’m with you regarding whites and roses in spring and summer, but I also enjoy Pinot Noir and Grenache during warmer weather. Sometimes the mood just calls for a red, and those two hit the spot because they’re lighter reds.

What’s your personal favorite go-to wine for spring?

It changes, depending on what I’m eating (or not) and what the weather is like. Right now, it’s a crisp sunny day in Napa and I could really go for a glass of crisp, sunny glass of Chardonnay.

Halibut “Burgers” with Minted Napa Cabbage Slaw

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This halbut burger recipe, adapted from Jill Silverman Hough‘s book 100 Perfect Pairings: Main Dishes to Enjoy with Wines You Love (Wiley), is simple way to showcase halibut, which is in season in spring and summer. Wild-caught Alaskan halibut is the most sustainable choice. “Napa cabbate has a juiciness, a refreshing crunch that regular cabbage doesn’t–which helps the slaw nicely complement a similarly light and refreshing piece of fish,” says Hough. She recommends opening a bottle of Pinot Grigio to serve with this burger. It will also work well with Chardonnay, especially if you spread some mayonnaise on the buns or boost the amount of blue cheese in the slaw. “Oh both!” says Hough. This dish is great for warm-weather entertaining because you can do much of the prep work in advance and then it comes together in no time.

halibut-burgers-napa-cabbage-slaw

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Dayna Macy’s “Ravenous” Journey to a Healthy Weight

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Finding balance when it comes to food can be tricky, as Dayna Macy discovers in her new memoir, Ravenous: A Food Lover’s Journey from Obsession to Freedom (Hay House). For years, Macy wrestled with her weight, so she set out to untangle the emotional issues around food. Her journey included exploring the foods she found most seductive–sausage, chocolate, olives and cheese–visiting an organic farm, witnessing the slaughter of a steer, and returning to her childhood home.
Ultimately, Macy made peace with food and found her own comfortable, healthy weight. Today she feels better than ever while still enjoying the culinary abundance of Berkeley, Calif., where she lives with her husband and twin boys, and works as a managing editor at Yoga Journal.

Your diet seemed good to begin with–you’d eaten organic food for years and understood the source of your food better than most people. What was missing?

Even though I ate organic, sustainable food, I ate too much of it, so it’s possible to be a fat foodie. Knowledge about healthy food doesn’t necessarily equate a healthy relationship with it.

It’s not that I ate bad food. I simply ate too much for my body to sustain a healthy weight. When I started the journey of writing the book, I was a size 18.

I’m a feminist at root, and fat can be a feminist issue. It’s a health issue, too. I wasn’t happy to stay at that weight because I was experiencing health problems, especially as I headed toward 50.

What kind of health problems?

High cholesterol, high blood pressure, joint problems. As a yogini, I was having problems doing my practice, and I realized I was doing less and less yoga because it kept getting harder and harder.

You originally planned to conquer your trigger foods (chocolate, cheese, olives, etc.) by understanding them better, but it didn’t work out that way. Why not?

I thought I would go on this journey and there would be some kind of magical gift so I would appreciate my food, love my food and intuitively know how much I should eat and when I should eat it, and I would lose weight. That’s not what happened.

It did give me a much deeper appreciation for those foods that I would somewhat thoughtlessly eat before. I got a much deeper appreciation for the abundance of this planet and the hard work it takes to make these foods. It’s a beautiful thing.

So, I was a size 18, appreciating all this wonderful food and love and abundance, but I still hadn’t fundamentally changed. My journey was to find balance and make peace with my body. In my heart of hearts, I knew that balance meant losing weight.

What finally helped untangle your issues with food?

There were a few spiritual-emotional a-ha moments. One was the three-day fast, because I had all these ideas of what would happen, that didn’t, and then when the hunger did hit, it hit me mercilessly.

How did you react?

With complete anxiety. I realized that what I’d been running from was anxiety and fear. But because I’d made this commitment–and a commitment to write about it–I didn’t run from it. I had sky-high cravings for a very specific salami that’s made in the Bay Area. I’m not sure that if I hadn’t made this very public commitment I would have withstood it. I might have given in.

What I noticed was one of these very basic Buddhist teachings, which is that everything passes. Things change. You can know these things intellectually, but it doesn’t mean you understand them on a physical, soul level.

Then there was the nutritionist who called you fat…

She didn’t mean it meanly at all. It was accurate. It was the beginning of what I call “clear seeing.” There’s a lot of wishful thinking around food and body image and weight. Women have an extra burden–aging women have an even bigger burden. We want to still be seen and beautiful. There’s a lot of anxiety and fear around that.

Being called fat–I think was ready to hear it from a kind, trusted source.

Ultimately, portion control and keeping track of what you eat were the keys to finding your comfortable weight. Those are tried-and-true diet strategies. So–and I’m just playing devil’s advocate here–why didn’t you start with that?

I’m a rebel by nature. If someone gives me the “D” word–diet–I’ll tell them to take a hike. I thought portion control reeked of “diet.”I thought I could outsmart it.

There are all kinds of ways to lose weight, but I realized it was my portions. I started doing portion control and decided to make it a practice. I realized that measuring could, for me be a mindfulness practice.

I discovered that boundaries and limits are very freeing. I didn’t see that at the beginning. There was a sense of entitlement–I’m a food writer!–and the whole thing had to be reframed. Now, if I make room for that bread and cambozola in my day, and I account for it, you bet I’m going to enjoy every bite.

I had to do the work–I couldn’t take any shortcuts. I measure my food every day, and I record it. It’s been very powerful for me.

Have you found the balance you craved?

Now I’m a size 12. Some people will think that’s average, some people will think I’m thin. Others will think I’m fat and everything in between. Without being really ill, I’ll never be a size 6.

The most important thing is that I feel strong, I feel healthy, my yoga practice is kicking butt. The poses that had been off limits to me–my inversions, twists, all that stuff–are coming back into my practice, and that’s really joyful. And I’m 50!

Dayna’s Matzo Ball Soup

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Dayna Macy includes this matzo ball soup recipe, which she makes for Seder every Passover, in the “Feast” chapter of her book Ravenous: A Food Lover’s Journey from Obsession to Freedom (Hay House). “The one ‘Berkeley’ thing I added was a piece of kombu to the stock to give it some minerals,” says Macy. “If you’re not serving it during Passover, feel free to add 1/2 pound of your favorite cooked pasta,” she adds.

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