Oldways' African Heritage Diet Pyramid, illustrated by George Middleton.
I have to send a big thank you to my Twitter buddy @OccupyYouriPod for bringing this to my attention. (Check out his Web site, Earshot, for some very nice podcasts of soul, jazz, hip-hop, and other genres!)
An organization called Oldways, which promotes healthy eating rooted in cultural traditions, has recently released what they call The African Heritage Diet Pyramid. This food pyramid focuses on foods that have historically been enjoyed by members of the African diaspora, in the American South, Caribbean, South America and the various African countries. It was created in an evidence-based manner, by an advisory panel of nutrition and history experts and a grant from the Walmart Foundation. (Oldways also pioneered the Mediterranean Diet pyramid and offers Asian, Latino and vegetarian diet pyramids.) Continue reading →
Dessert is one of those areas of a person’s eating habits that’s a breeding ground for anxiety. If your memories of childhood include threats of no dessert until you’ve slogged through eating something you loathed, you’ve probably been set up to feel like dessert is a privilege: A sundae with a cherry on top is the cherry on top of your otherwise lackluster meal.
Dessert may then take on an air of indulgence for you when you are trying to eat more healthy–something to be enjoyed with regrets as a rebellion, or as a special treat when you’ve met certain conditions. Let me encourage you to think of dessert in another light.
I eat a dessert every day. I often eat two desserts a day. I especially hold my dessert after lunch in high regard and, after having initiated this midday treat this summer, I wonder how I got along without it. Continue reading →
A lot of times, you see light recipes that are light by cutting corners on ingredients. But sometimes, the best way to make something lighter and not sacrifice taste is to just eat a smaller portion.
That’s what I’ve done with this turkey sandwich. I have enjoyed a similar sandwich at The Fresh Market, but that sandwich is twice as big as mine, and it counts mayonnaise among the ingredients. I’ve adjusted the quantity of the ingredients and omitted the mayonnaise. My remix: Continue reading →
Snacks are the workhorses of a person’s eating repertoire, because they’re required to provide flavor and nourishment, giving one enough satiety and energy to keep going until the next meal. Everyone has go-to snacks for this purpose.
Before Weight Watchers, my snacks would be of the carbs variety–either chocolate candy or chips from a vending machine. Convenient, yes, but satisfying for the long haul? Not on your life.
If you asked me last year, the only thing I knew about frozen fruit was that I could use it to make a mean smoothie, or a delicious peach cobbler. (And that reminds me that I need to find that peach cobbler recipe!)
But fast forward to this year, and I’ve taken to eating the fruit out of the bag. It started with blueberries, cherries, and mango chunks, but quickly spread to other fruits. I’m happy to say that my son has joined me in this obsession–he is absolutely head-over-heels in love with blueberries, fresh and frozen!
This is a modification I made to a Jennifer Hudson-approved breakfast from the Weight Watchers Web site. (J Hud is the new spokesperson for Weight Watchers, if you didn’t know, having gotten *extra* svelte after giving birth.) Continue reading →
Here are a few Mexican-themed recipes for ya. I made a Mexican feast last night!
Marinade for Taco/Fajita Meat
1 T canola or vegetable oil
3 T hot sauce
Juice of 1 lime
1 T ground cumin
1 T minced garlic
1 T dry minced onion (or fresh onion, chopped; I’d go with at least 1/4 cup of fresh)
Mix the ingredients together and add to at least 1 lb. of meat. Marinade can be used with poultry or beef.
Marinate for at least 20 minutes, or as long as 24 hours. Grill meat when ready to cook. You can then slice the meat to put in soft corn or flour tortillas for tacos or fajitas, respectively. Or, you could serve the cuts of meat as-is with side dishes.
1 ripe pineapple, peeled and cored
1 jalapeno pepper
1/4 cup fresh cilantro (leaves and stems), packed tightly
1/3 cup red onion, diced
Dice the pineapple. Finely dice the jalapeno. (Seed the jalapeno if you want a less spicy salsa; if you want some heat, you can include some of the seeds.) Finely dice the red onion. Finely chop the cilantro.
Mix everything together in a bowl and chill the salsa for at least an hour. After chilling, add salt, lime juice and/or cayenne pepper to taste if desired.
This can be eaten with tortilla chips or served on top of grilled pork or poultry.
Salsa Bean Salad
1 15-0z can of pinto beans
1 large, ripe red tomato
1/4 cup cilantro, tightly packed
1/3 cup red onion, diced finely
2 scallion stalks (optional)
Drain the pinto beans and place the drained beans in a medium-sized bowl.
Seed the tomato and dice it finely; add to the beans. Chop the cilantro finely and add to the bowl. Chop the cilantro finely and add to the mixture.
Juice the lime and add the juice to the bowl. Chop the scallions (white and green parts) and add at this time, if using.
Chill the salad for at least an hour. After chilling, add salt and cayenne pepper to taste.
Note: You can make a delicious fresh tomato salsa using this recipe by omitting the beans.
‘Tis the season for those small fruits with the big benefits, berries. Rich in antioxidants, and other important nutrients, I’ve been taking advantage of the abundance of strawberries, blueberries, raspberries and blackberries to give my diet a sweet/tart kick.
Here are some ideas for berries:
Eat them raw.
Mash them and serve them on top of fat-free vanilla ice cream..
Mash them, mix with a little Splenda, and serve them in a peanut butter sandwich.
Eat them in cereal.
Whip them into a smoothie.
Incorporate their puree, with some Splenda, into lemonade.
Add them to a salad. Keep the other flavors light so the berry flavor shines through.