Waking Up at Your Plate

Tea: It’s Not Just For Drinking (4 Great Tea Recipes)

By Stephanie Hanson

Did you know that tea is not only a beverage but a culinary ingredient?  It’s something many people have never thought of, but in fact, tea has been used for cooking for almost as long as it has been used for drinking.  Lu Yu, an 8th century tea sage, criticized the common practice of using tea as a soup complete with herbs and vegetables.  Yet tea can add a great deal of flavor to a great variety of dishes, while taking advantage of its health benefits as well.

Here is an entirely tea-themed menu for you to try out:

Tea Eggs
Green Tea Poached Chicken
Green Tea Penne
Jasmine Crème Brulee

Tea Eggs

Ingredients

6-12 eggs
4 cups water
6 tablespoons low-sodium soy sauce
3 tablespoons pu-erh tea (Rishi’s Ginger Pu-erh)
1 star anise (look at international markets for a great price)
3 cloves
1/2 teaspoon Chinese five spice powder
1 teaspoon sugar

Instructions

• Add 4 cups of water to a medium pot and add eggs, making sure they are covered.  Bring the water to a boil and let boil for about 10 minutes.
• Take the eggs out of the hot water and rinse them with cold water. Gently tap the eggshell with the back of a spoon to crack it. Return the eggs to the water and add in the remaining ingredients.  Bring the tea mixture to a boil and turn the heat to low. Allow to simmer for at least two hours, adding more water if needed.

Green Tea Chicken (from Gary Hess on Yumtio)

Ingredients

Iced green tea (Sencha works well)
Chicken breast, sliced in half
Pinch of pepper

Instructions

• In a skillet, place the chicken and pour tea over it until the bottom of the pan is covered and barely over the chicken.
• Sprinkle a pinch of pepper around the chicken.
• Place the lid on the skillet and let simmer at medium heat until the bottom of the chicken is no longer pink and turn, simmering until no longer pink.

Whole-Grain Penne with Green Tea
(Adapted from Shape’s Whole-Grain Penne with Broccoli and Kale recipe)

Ingredients
6 green tea bags (he used 6 teaspoons of Sencha)
2 1/2 cups dry multigrain or whole grain penne
2 cups small broccoli florets
1 1/2 ounces sun-dried tomatoes
3/4 cup part-skim ricotta
4 teaspoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 clove garlic, minced
1/4 cup julienned fresh basil leaves
2 tablespoons grated Parmigiano-Reggiano
1/2 teaspoon sea salt

Freshly ground black pepper to taste

Instructions

• Bring 6 cups of water to a boil in a large saucepan.  Add the tea and turn off heat to let steep for five minutes. Discard the leaves.  Bring the tea to a boil, add pasta and cook according to the package directions, adding broccoli during the last 3 minutes of cooking.
• Meanwhile, in a large bowl, combine tomatoes, ricotta, oil, vinegar, and garlic, mixing well.  Drain pasta and broccoli then add to bowl and toss well.  Top with basil and cheese, sprinkling with salt and pepper. Serves four.

Spiced Jasmine Creme Brulee (from Cooking.com)

Ingredients
2 1/4 cups heavy cream
1/2 cup sugar
2 jasmine tea bags (or two teaspoons of loose jasmine tea)
1 whole star anise
1/2 cinnamon stick
1/2 vanilla bean (or a capful of vanilla extract)
5 large egg yolks
8 teaspoons superfine sugar

Instructions

• Place cream, sugar, tea, anise, vanilla and cinnamon in a heavy medium saucepan.  Simmer, stirring to dissolve sugar. Remove from heat, then cover and steep for half an hour.  Preheat oven to 235 degrees.  Pour cream mixture through a strainer, pressing gently on solids. Return cream mixture to saucepan and bring to a simmer.
• Beat egg yolks in a 4 cup glass measuring cup until smooth. Gradually whisk in hot cream mixture.  Divide among six 6-ounce ramekins or souffle cups. Place cups in a large baking pan, then pour in enough water to come half way up sides of cups.
• Bake until just edges are set and 90% of custard jiggles but is not too fluid, about 45 minutes.  Remove from water and let come to room temperature.  Cover and refrigerate at least 5 hours of overnight.
• Sprinkle 2 teaspoons superfine sugar evenly over each custard.  Use torch to melt and caramelize sugar or broil 2 minutes, watching carefully and rotating cups. Let stand until sugar hardens or chill for 15 minutes to 2 hours.

Bon Appetea!

Stephanie Hanson had her first tea party at the age of five and it has been true love ever since. Her pursuit of tea has included working for a chain of tea stores, as well as hosting tea parties at a small cafe. Now she shares her love for tea at her blog The Tea Scoop.

Book Review: Intuitive Eating, A Revolutionary Program That Works

You eat when you’re bored. You eat when you’re stressed. You eat when you’re out having fun. You may eat for any number of reasons, none of which include hunger. In fact, maybe you don’t even know what hunger feels like.

This is what happens when we have ridden the roller coaster of diet mania. Dependent on the latest news of what we should and shouldn’t eat in the name of losing weight, so many of us no longer know how to listen to our bodies. Going back and forth between restricting and binging, it’s like our body’s signals have gone hay wire, and we need nothing short of a “re-booting” to set things straight again. The problem is, how do we re-boot? In other words, how do we regain that ability — one that most of us probably had at some point in our lives, maybe as long ago as when we were kids — to listen to our bodies and eat intuitively? It probably won’t surprise you when I say the answer is in a book.

Intuitive Eating: A Revolutionary Program That Works was written by two Registered Dietitians, Evelyn Tribole, and Elyse Resch, and is a highly accessible, well-written book outlining the process for getting in touch with your body and learning what we knew as children — how to eat intuitively. Most of us once had the ability to listen to our body’s signals, eating when we’re hungry, and stopping when we’ve had enough. We seem to lose that ability, whether its through the introduction of food as a coping mechanism, comforting us when we’re hurt, sad, bored, lonely, stressed, angry, etc., or through the the black and white view of food that we come to have through the pressures of society to be thin, or, most likely, both.

Intuitive Eating outlines a process for regaining the ability to listen to our bodies and comfortably trust ourselves with food, as well as learning move for the sake of feeling good — not burning off last night’s desert. Though you may have been riding the diet roller coaster for so long that you believe it is actually impossible for you to ever learn to intuitively eat, I would suggest that the principles proposed by Tribole and Resch go to the core of the dieter’s mentality, and bit by bit break down the reasons why diets inevitably don’t and won’t work.

After going through why your diets continue to fail you, the book describes different types of eaters and helps you determine which group you fall into. By understanding what kind of eater you are, you can begin to chip away at the barriers you have to listening to your body by following the ten principles of intuitive eating:

Princple 1: Reject the Diet Mentality
Princple 2: Honor Your Hunger
Princple 3: Make Peace with Food
Princple 4: Challenge the Food Police
Princple 5: Feel Your Fullness
Princple 6: Discover the Satisfaction Factor
Princple 7: Cope with Your Emotions Without Using Food
Princple 8: Respect Your Body
Princple 9: Exercise — Feel the Difference
Princple 10: Honor Your Health — Gentle Nutrition

By highlighting the principles here, I am in no way offering a substitute for the book. Each process is supported by examples and methods for internalizing the concept. Intuitive Eating is not a quick-fix, solve-all-your-food problems, self-help book. It offers a common sense approach to changing your relationship with food and your body, allowing you to live a life not dominated by thoughts of food and your body size, but instead filled with the pleasures food and your body can provide you.

If you are looking for yet another way to lose 10, 20, or 50 pounds before your next event, perhaps you are not ready for this book. But if you are ready to start living your life free from self deprivation and self loathing, then this book is for you.

Disordered Eating or Eating Disorder?

It almost sounds cliche: I have struggled with my weight for years. I guess you could pretty much say my whole life. I have never been grossly overweight, but nor have I been what I consider to be an ideal weight. Consequently, I have spent my life trying to reach this “ideal” weight. What I have come to realize recently, however, is that this struggle had less to do with a number on the scale (though the scale has always held great powers over me) than the ability (or lack of) to control what I put in my mouth.

When the compulsion to control my eating finally came to a head last year, I sought the help of a therapist who felt that I was on the verge of crossing the line from years of disordered eating into an eating disorder. Though I wasn’t displaying the severe symptoms of any particular eating disorder, the idea of controlling my eating was beginning to consume my life. I was starting to skip meals more and the emotional roller coaster of feelings between shame and guilt for overeating and sense of accomplishment for not eating were becoming overwhelming.

After spending a lifetime dieting, I really didn’t think much of my habits let alone place them in the category of a disorder, but at the same time I couldn’t stand the shouting coming from within my head and I desperately wanted help to stop the shouting.

According to WomensHealth.gov, “disordered eating refers to troublesome eating behaviors, such as restrictive dieting, bingeing, or purging, which occur less frequently or are less severe than those required to meet the full criteria for the diagnosis of an eating disorder. Disordered eating can be changes in eating patterns that occur in relation to a stressful event, an illness, personal appearance, or in preparation for athletic competition … disordered eating may develop into an eating disorder. If disordered eating becomes sustained, distressing, or begins to interfere with everyday activities, then it may require professional evaluation.”

And that was where I was. It was interfering with every day life. And so I wondered …. how many other women like me are at this crossroads? I can see the factors in my life that contributed to where I was. My self worth was waning as I struggled with parenting, I wasn’t sure how to define myself anymore, and I had lots of time to obsess about food and my body.

I have other friends who definitely fall into the category of disordered eating. We commiserate together about the ups and downs on the scale, and the half dozen cookies we didn’t mean to eat. We’d stop and start Weight Watchers together, count points together, and “cheat” together. All the while, our self worth was more and more being defined by the successes and failures of our weight loss. As I look around me, I can only guess how many other women are struggling with these issues. But given all the pressures women face today in their daily lives, combined with the added stress of feeling the pressure to look “perfect”, I would guess the number of women about to fall over the precipice is staggering.

Eating disorder treatment centers all over the country are reporting sharp increases in the number of women over 30 seeking help for eating disorders. For now, there are a variety of theories to explain the increase, all of them are undeniable. The same body image issues that may have triggered in eating disorder earlier in life are often still a factor, they are compounded by the additional pressures women face as they grow older, such as parenting struggles, divorce, work, financial instability and of course, an aging body. Ultimately, most eating disorders come down to a strong desire to control something amid an otherwise chaotic life that feels out of control. We may not be able to force our boss to give us  a raise, keep our kids from getting into trouble, make our spouses love us more, but if we can just control what we can put in our mouths, then that will give us the sense that we have regained control of our lives, or at least that’s what someone who has crossed the line into a disorder might think. And when you read some of the facts about eating disorders it’s really a wonder we’re not all rushing to the bathroom after every time we eat. According to Park Nicollet Hospital which offers a treatment center dedicated to eating disorders, the facts are eye opening:

Eighty percent of women are unhappy with their appearance.
The average American woman is 5’4” and weighs 140 pounds. The “ideal” woman portrayed in the media is 5’11” and weighs 117 pounds.
Most eating disorders begin with a weight-loss diet. Thirty-five percent of “normal dieters” progress to unhealthy dieting. Of those, 20 percent to 25 percent progress to partial or full-syndrome eating disorders.
Experts estimate that 10 million females and 1 million males in the United States have an eating disorder. An estimated 5 percent of those with eating disorders die as a direct result of the eating disorder.

Treatment for eating disorders generally requires intense therapy and a supportive environment, and special programs are being specially designed to accomodate the growing number of older women suffering from the disease.

For me personally, my goal is to become a normal eater. And what does a normal eater look like? Ellyn Satter who pioneered the concepts of the feeding relationship and eating competence sums it up pretty well:

“Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be udnereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life. In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.”

Grilled Salmon Salad With Black Beans and Hot Pepper Jelly

I am launching the new ‘Recipes’ section with a recipe for my new favorite lunch. I’ve been trying to eat more fish, and though there are a million ways to prepare the vast variety of fish, I’m one for quick and easy meals. This meal couldn’t be easier, and it’s nutritious and delicious.

Ingredients

• 2 cups of Romaine lettuce
• 1/3 cup black beans, rinsed
• 1/2 oz corn tortilla chips, crumbled
• 1 Grilled Salmon Filet*
• 1-2 tbsp hot pepper jelly
• 2 tbsp light Ranch dressing

Put all ingredients in a medium bowl and toss. Serve immediately. Serves 1.

* I buy frozen lightly seasoned grilled salmon in single servings which makes this recipe even easier.

Water, Water, Everywhere … But How Much Should We Drink?

Do you remember a time when you WEREN’T being told to drink more water? Eight 8-ounce glasses a day. It’s been the recommendation for as long as I can remember. And more, if you’re active. And no, coffee, soda, tea and other beverages don’t count (except herbal tea, which sometimes counts and sometimes doesn’t, depending on the source of the recommendation).

Some people struggle with this number, some people (like myself) exceed it, and some people, like my husband, completely ignore it. I have often had debates with my husband over the issue because he can easily get by on one glass of water a day, where I can drink a glass practically in one gulp. He has always maintained that if he needed more he would drink more, sure that he would in fact know if he needed more.

Finally, an article in Nutrition Action magazine (which I highly recommend) has ended the debate — and shut me up. The June 08 issue features a Q & A with a doctor and expert on kidney function to find out what is behind the age old recommendation of 8×8.

Dr. Heinz Valtin was asked by the American Journal of Physiology to look into the recommendation of 8 glasses of water per day. After 10 months of research, he couldn’t find a single paper that offered scientific support for the recommendation.

He then went on to address many of the myths associated with water intake. I think one of the most common myths is that if you feel thirsty, you may already be dehydrated. Yes, it is a sign that you probably should drink some water, but it’s still a long way before you are in danger of real dehydration. He also says that colored urine is not a sign of dehydration either. Yes, if it’s very dark, you probably need to drink a little more, but you are still not in danger, according to Valtin.

We often hear that caffeinated drinks are diuretics and therefore should not count towards water consumption. Valtin indicates that it is only in large doses that caffeine has this effect, and in the amounts that most people consume, caffeinated beverages can indeed be counted towards water intake. Of course, in my opinion, the more water and less soda, coffee, etc. that you drink, the healthier you are likelier to be overall.

Although there is more detailed information in the article, it can easily be summed up by drinking what you feel your body needs which often means drinking at meal time and any time in between when you are thirsty. Pretty simple eh? Sounds good to me.

Do You Get Enough Protein?

My husband and I recently got in a debate about how much protein he should be eating — a particular challenge since neither of us eat meat, poultry or pork. He insisted that his research indicated he needs about 50 grams of protein per day. But every thing I have seen points to a much higher number.

I did a search on google (of course) and while there is some debate as to how much protein we need, more often than not, my research supports my theory that he needs at least 20 grams more protein daily than what he was aiming for. I’ve often heard that a basic rule of thumb is that you should divide your body weight in half and eat that amount of protein in grams. Tom generally weighs around 150 or 155 so at the very least he should be getting 75 grams a day. But if you account for his height, frame and activity level (as this calculator at HealthCentral.com does) then it should be even higher.

If you’re not sure how much protein you need, the calculator already mentioned is a good resource and seems to be inline with more general guidelines I have seen. So once you know how much protein to aim for, exactly how do you hit that number?

Well, personally, I find it a huge challenge. Even before I gave up meat, it was daunting to eat enough protein without consuming more calories overall than I wanted. The key is to find foods that give you a lot of bang for your buck and add to that foods that sneak protein in where you would least expect it.

There are the obvious choices — meat, poultry, pork and seafood. Since we don’t eat the first three, we eat a lot more seafood. Tonight we had a dinner of canned wild salmon with cream cheese on crackers and some cheese, along with some asparagus. Salmon is an excellent source of protein because it comes without all the unhealthy stuff that a big slab of steak would. Plus, it’s loaded with fatty Omega 3 acids which is good for the heart.

We also eat a lot of eggs, beans, and meat substitutes mostly made from soy, in addition to the occasional smoothie with some protein powder. I have found a lot of delicious ways to prepare tofu and have even converted a few tofu haters! I make a fabulous Tofu Parmesan that my husband favored over any other Parmesan dish even before we gave up meat.

Greek yogurt is another food high in protein. Of course, all dairy has a decent amount but there is something (though I’m not sure what) about Greek yogurt that makes it especially high in protein. It’s also very rich and creamy and makes a good, flavorful substitute for sour cream. I prefer Fage Greek yogurt in 2%. It’s delicious mixed with low sugar apricot preserves.

You can also find higher amounts of protein in certain breads and pasta. I usually look for bread that has 5 grams of protein per slice or more. Barilla has a line of pasta that is made from flour derived from beans like lentils and garbanzos, and has 10 grams of protein per serving! And I think it tastes much better than whole wheat pasta, which is touted for its higher fiber content.

The important thing is to diversify your sources of protein to maximize the nutrients you are getting and to create healthy muscle mass.