Sauté the healthy way

Healthy sauté is a way of sautéing without the use of a fat, such as olive oil, that could potentially get damaged (rancid) by heat. The sautéing is done with vegetable or chicken broth and still makes the food to taste great. The olive oil can be drizzled over after to preserve its good flavor and nutritional value. This method can be used with any vegetable or meat. 

 

I personally love this cooking method and use it with mostly everything. I don't harm my body by eating rancid fats and I add healthy fats such as such as avocado, nuts, seeds, and olive oil (without heating) after I'm done sautéing. To learn more about healthy fats and fats becoming rancid when heated click here: http://apurifiedlife.blogspot.com/2012/05/choosing-fats.html

 

Ingredients

 

Any vegetable or meat of your choice cut into bite size pieces. 

 

Procedure

1. In a stainless steel pan, heat 2 Tablespoons unsalted vegetable or chicken broth over medium heat. 
2. When broth begins to bubble, add onion and sauté, stirring frequently, for about 3 minutes.
3. Add other ingredients such as garlic, ginger, or chicken, and continue stirring for another few minutes. 
4. Add other vegetables of your choice and cook for an additional 3-4 minutes, or until tender and all ingredients are cooked through. 

Notes:

1. You can add another Tablespoon of broth at any time throughout the cooking if it evaporates completely and food starts to stick to the pan. 
2. If not using onion in your sauté, just skip that second step and add the vegetable(s) of your choice instead. 
3. Visual signs of knowing that chicken is cooked through is that meat is no longer pink when cut into with a knife.

Author:

 

Adapted from World’s Healthiest Foods www.whfoods.com

 

Healthy sautéed onion, eggplant, red bell peppers, and chicken with curry powder over spinach

Healthy sautéed garlic, zucchini, mushrooms, brussels sprouts, and tomatoes drizzled with olive oil with quinoa on the side

Don't be fooled by food labels - What to look for

We often think we're buying the right thing because we purchase foods with labels such as "All-natural," "organic," "free of pesticides," "cage-free," and "hormone-free." Be mindful that marketers will write anything they can in order to get you to buy their product. There are specific labels that you should be looking for and organic is one of the most important. In order to know if a food is actually organically produced, it must carry the "USDA Certified Organic" label. This label ensures that the food has been inspected and follows the food safety regulations of the USDA (United States Department of Agriculture).The term "organic" means that a food is free of pesticides, hormones, and antibiotics. Choosing organic produce and meats is essential in order to get the highest nutritional value. Conventional foods are filled with pesticides, hormones, antibiotics, and are genetically modified. Eating these foods can lead to nutrient deficiencies and inhibit the ability of our body to absorb nutrients. By eating organic we are not only getting the most we can from what we are putting into our body, but maintaining soil health and supporting that animals are treated with respect. Buying organic foods might be pricier, but in the long run, it will keep you from having to spend on medications and medical bills due to diseases caused by food.

There are some exceptions when it comes to produce of what you can get by without purchasing organic, but it is highly recommended to always pay the organic dollar for animal products because these are the ones that are most chemically altered and harmful to our health. So don't deprive yourself from the nutrients you need by purchasing conventionally grown meats and dairy products.

"Choose local, chemical free, organic, and delicious foods. You'll feel the benefits and will have peace of mind and body as a consequence" -Ed Bauman, M. Ed., Ph.D

Here are some general guidelines for purchasing good quality meats and produce:

Chicken Purchasing the best quality chicken can be a challenge. A chicken that is labeled organic can simply mean that whatever it was fed (usually grains and soy) was organic. Although you want to look for chickens that are raised on pasture, chickens that are fed organically grown grains and soy still provide more nutrients and better health benefits than those that are not fed organic. Organic chicken can be hard to find and a lot of times what is labeled organic still doesn't necessarily mean it meets other requirements you want to look for.

Now a days, the way conventional chickens are raised is completely inhumane and sad. They are being fed genetically modified grains and kept in tight spaces which makes them stressed and messes with their immune system. This leads to farmers giving them antibiotics in order for them to not get sick and spread any disease to the other chickens. Once the chickens are slaughtered, they are dunked in iced-cold water combined with chlorine and other chemicals to speed up the temperature reduction of the chicken.

With all this said, there are many factors to consider when purchasing chicken. Reading labels carefully is very important because statements on the packaging can be misleading. Make sure to look for the proper wording of certain statements. For example, "antibiotic-free," "cage-free," and "all-natural" don't mean the same as "raised without antibiotics," "free-range," and "organic."

Here is what to look for when purchasing chicken:

• Organic
• Free-range
• Raised without antibiotics
• Hormone-free
• Air-chilled

It might be hard to find chicken with all of these factors, but try to at least always purchase organic.

Eggs Look for:

• Organic
• Pasture-raised
• Hormone free
• Free-range

Note: Remember that "cage-free" is not the same as "free-range."

Organic, pasture-raised eggs

Meat and Dairy 

 

Like chicken, they way cattle is raised in industrial farms is unnatural and inhumane. Naturally, cattle should be fed grass, but industrial farms feed their cattle genetically modified grains and soy because it is cheaper and fattens the animals faster.

The first compartment of a cow's stomach is called a rumen. The rumen is designed to breakdown plant-based foods (grass). When ruminants (animals such as cattle, sheep, goats, bison) are constantly fed grains and soy, they become physically stressed and develop health disorders that ranchers then try to fix by introducing chemicals and antibiotics. These antibiotics and other drugs are present in the meats and dairy products we buy and put us at high risk of developing disease as well.

Meats and dairy products from animals that are fed organic plant foods are shown to have an overall higher nutritional profile. Dairy products include milk, cheese, and yogurt.

Here is what to look for when purchasing meats and dairy products:

• Organic
• Grass-fed and grass-finished (The term "grass-fed" can sometimes be misleading because cattle that is fed grass for half of its life and grains for the other half can still be labeled "grass-fed." Look for the term "grass-finished" in order to reassure it was only fed grass. Be sure to ask your butcher for help if not labeled)

To learn more about grass-fed meats, dairy and eggs visit Eat Wild - www.eatwild.com and Michael Pollan's website - www.michaelpollan.com

Fish Choosing sustainable seafood is always the best choice. Seafood that comes from fisheries that meet sustainable seafood standards assures that the fish populations are healthy and that the fish is being caught or farmed in a way that is friendly to the environment. So not only are you getting good sources of omega-3 fatty acids and protein, but you are supporting healthy oceans when you purchase sustainable seafood.

Depending on the species, some seafood is better wild-caught and some is better farmed.

Here are the best choices to make when purchasing seafood:

• Catfish - U.S. farmed
• Pacific Halibut - U.S. Pacific, wild-caught
• King Salmon - Alaskan, wild-caught
• Rainbow Trout - U.S. farmed
• Albacore Tuna - U.S. troll/pole
• Tilapia - U.S. farmed
• Scallops - Worldwide, farmed
• Sole - Pacific, wild-caught
• Atlantic Cod - Iceland, Northeast Arctic, hook-and-line

To learn more about sustainable fish and recommendations visit Monterey Bay Aquarium Seafood Watch- www.seafoodwatch.org

Produce Fruits and vegetables are best when organic, but the level of pesticides varies in conventionally grown and some are safer than others.

Ferry Plaza Saturday Famers' Market

Here are what environmental workers call the "Dirty Dozen" which are highest in pesticides and should always be purchased organic:

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet Bell Peppers
9. Potatoes (white)
10. Blueberries
11. Lettuce
12. Kale/Collard Greens

Here are the "Clean 15" which are lowest in pesticides and are safe to be purchased conventionally grown:

1. Onions
2. Corn (non-GMO)
3. Pineapples
4. Avoado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

To learn more about organic foods and a yearly updated list of the "Shopper's Guide" visit The Environmental Working Group news - www.foodnews.org or www.ewg.org

Amy and I visiting Earl's Organic Produce Market

Soy Due to their low cost, most soy products are unrefined and genetically modified.

Here is what to look for when purchasing soy products:

• Organic
• Non-GMO (non-genetically modified organism)
• Unrefined and Fermented

Fermented soy products are:

• Tempeh
• Miso
• Tamari/Shoyu
• Tofu (Not always fermented)

Purchasing local, organic, and sustainable foods will always guarantee you the best health. Stay healthy.

Sources Natural Chef Training Program Textbook, Bauman College, Spring 2012

Whole Foods Pantry Essentials

In order to cook healthy you need to have healthy ingredients to choose from. I've created a table to help. Eating a variety of these foods every day will ensure that you are getting all the nutrients your body needs. Purchase foods organic when possible for the highest nutritional value. Organic unrefined ingredients might cost more, but investing in your health now will prevent having to invest in medical bills later.  All the ingredients I use in my recipes are found in this list. Feel free to print this out and keep it somewhere handy for when you go to the grocery store. Happy shopping!

Food	Types	Servings	Nutritional Benefits
Healthy Fats/Oils and Nuts/Seeds (raw or dry roasted)	Walnuts Pecans Almonds Hazelnuts Brazil nuts Cashews Pistachios Sesame seeds Chia seeds Sunflower seeds Flax seeds Hemp seeds Pumpkin seeds Nut butters Tahini Extra Virgin Coconut Oil Extra Virgin Olive Oil Unrefined sesame oil	2-3 servings per day A serving of nuts and seeds is 2 Tablespoons  A serving of fats/oils is 1 Tablespoon	Nuts and seeds are good sources of essential fats (Omega-3 and Omega-6), vitamin E, protein, B vitamin, beta carotene, minerals, and folic acid Soaking nuts and seeds helps digest them better and increases nutrient availability Coconut oil reduces inflammation, aids digestion and metabolism, and decreases risk for heart disease, diabetes and cancer
Whole Grains	Gluten-Free: Quinoa Millet Amaranth Buckwheat Teff Rice (Brown, Jasmine, Short grain, Long grain, Wild, black) Contain Gluten: Wheat Rye Spelt Barley Oats (oats don't contain gluten, but are usually always cross-contaminated with other gluten containing grains unless gluten-free certified)	1-3 servings per day A serving is 1/2 cup cooked	Whole grains provide complex carbohydrates and fiber Gluten-free grains are hypoallergenic and provide B vitamins and magnesium to help with digestion and balance blood sugar Gluten-containing grains can be inflammatory and hard on digestion Soaking or rinsing grains before cooking helps their digestion
Spices, Condiments, Supplements, and Natural Sweeteners	Unrefined sea salt Peppercorns Tamari, low salt Vanilla, pure  Miso Nutritional yeast Dijon Mustard Apple Cider vinegar Balsamic vinegar Sea Vegetables (Nori, Sea Palm, Dulse, Agar flakes, Kombu, Wakame, Hijiki, Arame) Dried herb/spices: Bay leaves Cinnamon Nutmeg Coriander Cumin Oregano Pepper (Paprika, Cayenne)  Turmeric Fresh herbs: Basil Thyme Cilantro Dill Ginger root Parsley Rosemary Mint Powders/Supplements: Raw cacao powder Maca powder Spirulina powder Chlorella powder Protein powder (vegan, sugar-free) Mesquite powder Natural Sweeteners: Raw honey Grade B maple syrup Coconut sugar Maple sugar	2-4 servings per day A serving is 1 teaspoon - 1 Tablespoon	Spices and herbs add flavor and boost metabolism Sea vegetables provide amino acids (building blocks of protein), vitamin E, B vitamins, fiber, and minerals Nutritional yeast provides B vitamins, amino acids, and minerals Powders and supplements are ingredients that contain high nutrient value in small amounts Natural sweeteners are unrefined and provide more nutrients than white sugar or artificial sweeteners, but should still be consumed in moderation
Dairy (Choose organic and grass-fed. Choose whole, low-, or non- fat without any additives)	Raw dairy Yogurt Goat cheese or yogurt  Cottage cheese Kefir Mozzarella Parmesan Romano Feta	1-2 servings per day A serving of cheese is 1 ounce A serving of yogurt is about 4-6 ounces	Dairy are a great source of protein and calcium Calcium-rich foods help immune system, fat metabolism, and protect against bone damage and breast cancer
Dried Legumes and Soy (Choose soy products that are fermented and non-GMO)	Garbanzo beans Black beans Pinto beans Adzuki beans Mung beans Kidney beans Navy beans Cannellini beans Fava beans Lima beans Split peas Lentils Soy beans (Edamame) Tempeh Tofu	1-2 servings per day A serving is 1/2 cup cooked	Legumes are rich in fiber and complex carbohydrates 25% of their calories come from protein Darker legumes contain antioxidants Soak legumes overnight before cooking to reduce gas
Meats (Choose organic, pasture-raised [grass-fed, not grain-fed] lean meat and poultry; free of hormones, antibiotics, and nitrates)	Chicken Turkey Lamb Beef Eggs (organic and pasture-raised)	1-3 servings per week A serving is 3-4 ounces	Animal foods are a very good source of protein and also provide some vitamins and minerals  Eggs boost brain health, reduce inflammation, and provide heart health
Cold-Water Fish (Choose high in Omega-3, low mercury)	Salmon (wild caught) Scallops Tilapia Ahi Tuna Cod, Halibut Sole Tilapia (farmed in the U.S.) Trout	1-3 servings per week A serving is 3-4 ounces	Seafood is rich in protein, minerals, and essential fats (Omega-3)
Vegetables (Choose fresh, organic, seasonal, and locally grown)	Leafy: Arugula Bok choy Kale Collards Napa cabbage Cabbage, red/green Broccoli sprouts Brussels sprouts Mustard greens Chard, Swiss Leaf lettuce Spinach Mesclun salad mix Romaine lettuce Watercress Crunchy and Starchy: Broccoli Radish Daikon Cauliflower Beets Carrots Pumpkin Bell pepper, green/red/yellow Cucumber Celery Zucchini Summer squash Green beans Yam Sweet potatoes Mushrooms (button, crimini, enoki, maitake, oyster, portobello, shiitake) Burdock Asparagus  Artichoke Parsnip Peas, sugar snap Peas, green Tomatoes Fennel Jicama Onions, red/yellow Garlic Leeks Scallions	5-6 servings per day A serving is 1 cup raw or 1/2 cup cooked	Vegetables provide fiber, vitamins, and minerals that aid digestion, immune system, growth and development, and bone health Vegetables with the highest pesticide contamination (should be purchased organic) are: Bell peppers Celery Spinach Lettuce Potatoes
Fruits (Choose fresh, ripe, organic, and in season)	Blueberries Blackberries Cherimoya Cherries Cranberries Currants Figs Nectarines Grape, dark skin Plums Pomegranate Prunes Raisins Raspberries Rhubarb Strawberries Apricot Papaya Cantaloupe Kiwi Mango Nectarines Peach Persimmon Watermelon Oranges Kumquat Lemon Lime Grapefruit, pink Tangerine Apples Banana Pear Pineapple Plantain Quince	2-3 servings per day A serving is 1/2 cup or 1 medium piece of fruit	Fruits provide complex carbohydrates, vitamins, and minerals Fruits with the highest pesticide contamination (should be purchased organic) are: Peaches Apples Nectarines Strawberries Cherries Pears Grapes
Beverages	Filtered water Herbal tea Green tea Chai Vegetable juice Nut milk	Filtered water: 8-10 cups per day   Herbal tea: 2-4 cups per day	Beverages provide hydration and help detoxify

 

Sources

 

Natural Chef Textbook, Bauman College

www.whfoods.com 

Quinoa stuffed Bell Peppers

Quinoa is actually a plant-based seed with a great nutritional profile that we consider to be a whole grain. It is a gluten-free complex carbohydrate and a great source of manganese, magnesium, B vitamins, and fiber. Not only is it anti-inflammatory, helps balance blood sugar, and supports digestion, but it also contains all of the essential amino acids that other grains don't have. The serving size for quinoa is 1/2 cup cooked.

This vegan dish can be enjoyed as is, over a green salad, or accompanied with 3oz chicken or fish for a non-vegetarian meal. 

 

Ingredients

 

1 cup uncooked quinoa, rinsed

2 cups filtered water or vegetable broth for more flavor

1 Tablespoon coconut oil or vegetable broth for a healthier saute

1 red onion, chopped

½ pound sliced mushrooms

1 cup chopped carrots

7 bell peppers (Tops removed, cored and seeded. Reserve 6 and chop one up to add to the stuffing)

½ cup chopped parsley

1 cup spinach

1 ½ teaspoons ground cinnamon

¾ teaspoon ground cumin

sea salt and pepper to taste

½ cup raw cashews

 

Procedure

 

Cooking Quinoa:

1. Combine quinoa, a pinch of salt, and water or broth in a medium pot and bring to a boil. Reduce heat, cover and simmer until water is absorbed, about 15 minutes. Quinoa grains will appear translucent when cooked. Remove from heat and let sit for 5 minutes. Uncover and fluff with a fork.

Making the Stuffing:

1. In a large pan, heat coconut oil or broth over medium-high heat. Add onion and cook, stirring occasionally until transparent, about 8 minutes. Add mushrooms and cook for another 4 minutes. Add carrots and chopped pepper and cook for another 3 minutes or until soft. Add parsley and spinach and let spinach wilt. Stir in cinnamon, cumin, and cooked quinoa and toss gently. Add cashews, salt and pepper to taste and cook for another minute. Remove from heat and let cool until warm.
2. While the stuffing is cooling, preheat oven to 350° F
3. Take 6 remaining bell peppers and fill with the quinoa stuffing by gently packing it down with a spoon. Once filled, put reserved top on each pepper and set them upright in a 9 x 13 inch baking pan. Cover tightly with aluminum foil and bake for about 1 hour or until peppers are tender, check halfway through.

Servings: 6

 

Notes

 

Feel free to add your favorite vegetables to the stuffing and add some crushed red peppers or cayenne pepper if you want it to be a little spicy. I would personally omit the cinnamon if adding cayenne pepper. 

 

Sources

 

The World's Healthiest Foods by George Mateljan

Flavors of Health by Ed Bauman, Ph.D. and Lizette Marx, N.C. 

Whole Foods Market http://www.wholefoodsmarket.com/recipes/1767