Cranberry-Orange-Apricot Coffee Cake

I am a big fan of baking from mixes. They fast, they're easy, you can buy a bunch when they go on sale and then you're prepared for every last-minute dinner invite, school function, or work social event.

I also love starting from a box mix and adding in some ingredients to make it unique--and often a little more healthy!

Here's what I did, starting with Krusteaz's Fat-Free Cranberry Orange Muffin mix.

Prepare mix as directed, but before adding the cranberries, add:

1/4 cup wheat germ
1/2 cup quick-cooking oatmeal ("quick oats")
1/2 cup apricot preserves

Then add the cranberries (if desired; you could leave them out if you just wanted orange-apricot flavors).

Spray a bundt pan (or loaf pan or 8"x8" baking dish) and fill with batter.

Bake at 350 degrees for 40 minutes.

It's still a "dump-and-bake" cake, but adding oatmeal and wheat germ really cuts the sweetness, making it more palatable for a coffee cake, and makes it overall a healthier treat. Baking in a bundt pan gives it a nice brown, almost crisp, crust, which contrasts nicely with the moistness of the apricot preserves.

Weight Loss Tracking

Let's say you start out at X weight. And you want to get down to X-33 pounds (but would happily settle for X-28 pounds, really, and call yourself one lucky hot mom). What the best way to do it? Well, after 18 months of trial, I can conclude that systematically NOT engaging in any sort of exercise and NOT keeping track of what you eat does not work. There, I took one for the team, and now you all know that doing nothing does not equal magical weight loss.

So, although I'm sure there's a billion different ways to do it, here are two that I am currently using...







Yes, the big Kahuna, Weight Watchers (WW). I'm doing this because my sister, my mom, and my dad are all doing it with me! It cost us about $60 for the first 3 months; I think it's around $16 per month after that. We all really, really are liking using their online Points tracker system. It's definitely gotten me to think more realistically about how much of something I can eat, and what I ought to just avoid because I don't really like it enough to justify the Points.






The Daily Plate (DP) is a calorie-counting program (also tracks, fat, protein, and other things) rather than a Points-counting program, and so the process is a little more transparent than using WW. It's also free, which will make a big difference over the long run!

The Basics

• Both programs let you search for foods from a variety of vendors, from various grocery stores to restaurants. In my, albeit limited, experience, DP might have a slight edge on the volume of different options in terms of specific brands of an item (like ice cream).
• Both sites also let you enter in your own recipes; WW then automatically calculates the Points value for the recipe, and DP the caloric and other nutritional information.
  
• Only DP lets you browse from foods and recipes added by other users--so, for instance, if your area has a specific mom & pop store that you always buy your ice cream from, if someone else in your area has already added that store into the system, then all you have to do is search for it. With WW you can only see their library of foods and recipes plus the specific item your personally have added. This is a major downfall for us, because if we (my parents, sister, and I) all eat something together, we have to each add the ingredients in separately. With DP, only one of us has to add it, and then the rest of us can search for it to add to our own counters.
  
• Both sites also have activity trackers, where you track all your exercise for the day. Again, DPs is slightly more robust and allows more options. For example my regular exercise is classified as "walking, on a treadmill, at 3 to 5 miles per hour"in the WW system, and I enter in the minutes and the system assigns a point value (1 point for 10-29 minutes, 2 for 30-49 minutes, 3 for 50-? minutes...that's as high as I've ever gotten!). DP, on the other hand, lets you choose the exact speed (3.5 mph), minutes, and you have the option of entering the distance walked and your heart rate, and then it calculates calories burned. It's just another layer of detail that may or may not really be necessary, depending on how detailed you like to track your progress!

One bonus to WW is that it's easier to remember the Point value of something than the calorie count, and easier--for me at least--to keep in my head that I have 22 points to eat each day instead of 1250 calories. It all amounts to the same thing, but the math is easier! Another bonus for me is that you do have to pay for WW, so I am more apt to stick with it because I've already paid for it and don't want to waste my money.

For me, I think I'll stick with WW for the three-month trial period, by which time I should be at my goal weight anyway (fingers crossed), and then I'll have to re-evaluate to see if I need to stay with WW or just switch over to DP, or if I'm confident that my eating habits have changed enough that I can just do it all in my head.

What are your great weight-loss plans?

Better School Food

Although my own kids are not yet school-age, I've always been interested in trying to figure out how to provide kids with healthier food at school. Perhaps because I remember all too well being 12 and using my lunch money to buy a cup of lemonade and two nutter-butters for lunch!

One organization, Better School Food, is working to bring healthier lunch options to school across the country. Below is their "Top 10" list of changes we should make to ensure that all kids have healthier options, and can make better choices, for food at school. The organization also has a Community Action Plan (PDF) with ample statistics about childhood obesity and other health problems associated with poor diet.

Top 10 List for Better School Food

1.	Eliminate All Products Containing Partially Hydrogenated Oils Trans fats increase harmful LDL cholesterol and decrease good cholesterol, which can contribute to heart disease.
2.	Eliminate High Fructose Corn Syrup High Fructose Corn Syrup (HFCS) has a high glycemic index and converts to fat more than any other sugar. It increases the risk of type 2 diabetes, obesity, coronary heart disease, strokes, and cancer. Americans consumed on average 62.6 pounds of HFCS in 2001 according to the USDA. Many of the products on the market containing HFCS are geared towards children.
3.	Pay Attention to Portion Size Researchers have found that portion size matters as much as taste when it comes to overeating. A recent study showed that large packages and containers prompted people to eat more than the actual recommended serving size regardless of taste. These oversized packages can be especially confusing to children, who may not look at nutrition labels regarding varying portion sizes - especially worrisome because children and teenagers are getting a greater percentage of their calorie intake from snacks.
4.	Serve More Fresh Fruit & Vegetables Many U.S. school children are consuming more calories daily than needed, as well as choosing foods and snacks that are low in nutrients. In order to achieve normal growth and development of children and to reduce the risk of various chronic diseases, nutrient recommendations must be linked to keeping calories under control. With nearly 50% of the calories of children being consumed outside the home, it is imperative that schools offer nutrient-dense foods such as fresh fruit and vegetables in order to obtain the USDA daily recommendations.
5.	Support Local Farms / Set up Farm-to-School Programs Farm-to-school programs, through which locally grown foods are served and promoted, are beneficial for a number of reasons. Fruits and vegetables sourced locally are fresher, so they taste better, resulting in kids eating more of them. The purchase of locally-grown foods supports the local economy and strengthens the local food system. Farm-to-school programs allow students to learn about, as well as appreciate, the sources of the foods they eat and to understand the importance of local agriculture. Farm-to-school programs benefit the environment by cutting down on the amount of fossil fuels used to transport food from the farm to the consumer.
6.	Offer Vegetarian Options Daily As the quality of mass produced animal protein sources comes under scrutiny based on the amount of residual antibiotics, hormones, steroids and saturated fat content, vegetarian meals are wholesome options to be incorporated into school lunch on a rotating basis. Institutional foods, as purchased by many schools, may not always provide the most wholesome sources of animal protein. Vegetarian meals, not only wholesome and nutritious, also tend to be more economical, assisting the food budget.
7.	Serve More Whole Grains & Beans The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains because the body cannot digest them as quickly as highly processed carbohydrates. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes. Eating whole grains may also make kids feel more satisfied for a longer period of time.
8.	Discontinue Use of Poor Quality Oils Partially hydrogenated oils used for frying and food preparation, which are usually industrially processed oils such as soy, corn, cottonseed and canola, are derived from genetically modified food sources and extrapolated into oil using high heat and chemical processes, thus denaturing the oil and making it difficult to be utilized properly by the body. This phenomenon is linked to many diseases.
9.	Give Adequate Time for Students to Eat Lunch Students need adequate time to eat to meet their nutritional needs, which is essential for optimal student health and performance. Students who aren't rushed can relax, make healthier food choices, and enjoy their food more. Food served but not eaten does not contribute to nutritional health. Allowing enough time for students to eat can also prevent transient hunger that hinders attention and learning.
10.	Decrease Refined Carbohydrate Foods & Snacks Highly refined carbohydrates are rapidly absorbed into the body, much like ingesting simple sugars, resulting in a spike in glucose levels. This causes individuals to still feel hungry or to become hungrier sooner, only to consume even more food. This repetitive pattern is believed to contribute to the obesity epidemic. It also increases the risk for type 2 diabetes and heart disease.

If I could add a #11 (or perhaps this should be #1): Drink WATER. Nothing else is as good for the body, not even milk or fruit juices, and yet too many kids--and adults--drink anything but water.

Bake Your Own Bread

My dad baked bread on a semi-regular basis throughout my childhood. The whole process--from the mixing to the kneading (punching!) to eating fresh, hot bread--remains some of my best memories from childhood. I would love to share those memories with my children.

Ingredients

• 4 cups warm tap water (not hot)
• 2/3 cup non-fat dry milk powder (instant powdered milk)
• 1/4 cup honey
• 2 packets or 4 teaspoons dry yeast
• 1 tablespoon salt
  
• 1/3 cup melted margarine or oil
  
• 12 cups (approximately) white or whole wheat flour or a combination

My dad always used a huge metal bowl for his bread-making. Whisk together the water, dry milk powder and honey in the bowl. Add the yeast, sort of sprinkled on top. Slowly stir the yeast in, allowing it to dissolve into the water mixture. Set aside for 10-15 minutes to allow the yeast to foam up.

Add the salt, margarine or oil, and flour. Mix with a wooden spoon until it gets too stiff and then start mixing with your hands. You want to get the flour throughly mixed in. When all the flour is mixed in, this is when the kneading begins. You can transfer the dough to a floured kitchen table or counter, but my dad always just left the dough in the big bowl for the kneading.

Kneading is really just working the dough to get it an even consistency and to make sure that there's enough flour so the dough isn't wet. If using a counter, sprinkle a cup or two of flour on a clean kneading surface, and turn out dough onto the flour. Traditionally, bakers used marble slabs for their baking, but modern granite countertops work just as well! If kneading in the bowl, just sprinkle flour on top of dough.

Lightly bring in edges of the dough with your fingertips, folding over on top. Every time you see a wet spot, add a little flour, and keep folding over the dough and turning it in on itself. Continue until there are no more major wet spots, adding small amounts of flour to prevent sticking either to the bowl/counter or to your hands. Do not add so much flour that the dough gets tough or hard.

Notice that the actual amount of flour added depends on the nature, grind, amount of glutin, etc. of your flour. Figuring out how much flour to add is the art of bread making: you kneed in flour until it is the correct consistency.

Coat the dough with oil on all sides, about 2 tablespoons of it, and put it back into the bowl. Cover it with a slightly damp towel and let it set in a warm place to rise for about an hour or so, or until it doubles in size. It may take longer to rise on cool days, or in the air conditioning.

Once the dough has doubled in size, punch it down the dough by literally pressing your fist into the center of it. My dad used to make smiley faces by poking little indentations for eyes, a nose, and the mouth, and then my sister and I would gleefully punch the face. (No, we didn't grow up to be twisted, sick adults!)

Once you've punched the dough down for another 5-10 minutes, divide it into 4 equal lumps. Coax them into loaf shapes and place them into large (9 by 5-inch) well oiled loaf pans. If you don't have enough loaf pans, use casserole pans or cake pans, or whatever. Cover the dough with a cloth or more plastic wrap and let it rise again. It should take less time for the second rising. When the dough is risen up enough, bake the loaves at 350° for 40 minutes.

You can tell the dough is done if you turn it out of the pan and thump the bottom with your finger. It should make a dull hollow sound. If it doesn't sound hollow, put it back into the pan and cook it some more.

Now, some bread "experts" will tell you that bread has its best flavor when it is NOT freshly out of the oven. Perhaps this is true for some fancy breads, or baguettes. But one of my favorite tastes from childhood is eating the heel of a still-hot loaf of bread, slathered with butter and sprinkled with a bit of cinnamon and sugar. Enjoy!

Buying Organic Needn't Be All or Nothing

If you are anything like me, you live somewhere in between the ivory tower of eating all-organic, all-local foods made by the loving hands of a commune of grandmothers and the 7th circle of processed fast foods that contain no traces of actual vegetables except perhaps for the oils they are deep-fried in. While I'd love to make sure that everything that enters the temple of my body--and my kids' bodies--be nothing less than pure, natural, and delicious, the unfortunate reality of cost and supply often derail the organic train.

So, given somewhat limited means, what organic products should we buy and which are a waste of money?

Happily, Consumer Reports and the Environmental Working Group (EWG) have some very helpful recommendations. Overall, there are three priorities:

1. Produce from the EWG list (12 most important organic produce buys detailed below). Some fruits and veggies, even after thorough washing, still retain much higher levels of pesticides than you would want to be ingesting on a regular basis.
   
2. Meat, poultry, eggs, and dairy. Animal products should be an organic priority because of the risk of diseases such as mad cow, and due to the antibiotics and hormones used in conventional animal husbandry.
   
3. Baby food. Not only are babies' small bodies less well-equipped to filter out the bad stuff, they systems are still developing and therefore more likely to be damaged by pesticides/hormones/etc., and because processed baby food purees often concentrate residues off all that bad stuff. (Of course, another option would be to just make your own baby food, which is more more fun and much easier than you could imagine!)
   

I must confess, meat and eggs are two things that I have not been buying organic. In fact, of the fresh food my family eats most often (tomatoes, lettuce, onions, eggs, milk, plain yogurt, cheese, ground beef and chicken), all of those except tomatoes and onions are on the "must buy organic" list, which means I need to seriously re-think what has been until now a very loose attachment to buying organic food.

Produce to Buy If At All Possible
These 12 fruits and vegetables contain the highest amount of pesticide residues:

peaches
apples
sweet bell peppers
celery
nectarines
strawberries
cherries
lettuce
imported grapes
pears
spinach
potatoes

Buy Conventional (Non-Organic)...
These are the 12 with the lowest pesticide residues:
onions
avocado
frozen sweet corn
pineapples
mangoes
frozen sweet peas
asparagus
kiwi
bananas
cabbage
broccoli
eggplant

Pick Your Own Produce!

As the hot, humid days of August have arrived, it's helpful to remember that with 100+ degree heat indices come the fresh fruits of summer. Here's a list of organic pick-your-own farms. Healthy, happy eating!

• www.pickyourown.org lists Pick-Your-Own locations in Northern Virginia.
• Virginia Apples lists orchard locations in Frederick County, VA (Winchester/Middletown areas)
• Potomac Vegetable Farms.9627 Leesburg Pike, four miles west of Tysons Corner 703-759-2119; mhnewcomb@aol.com Directions: On Route 7, 4 miles west of Tysons Corner (roadside stand). Open: 10 a.m.-7 p.m., Tuesday-Sunday (closed Mondays), July-September; 10 a.m.-dark in October. All crops grown following organic practices (no herbicides or pesticides, composting, taking care of the soil in a sustainable way). Vegetable and flower seedlings available in spring. Canning quantities available August-October. Bring take home containers. Call ahead. Cider pressed on fall weekends. School tours by appointment. Also sell at Homegrown Farmers Markets. Fresh-picked and limited pick-your-own blackberries, eggs, and cut flowers. Fresh-picked sweet corn, tomatoes, peppers, green beans, summer and winter squash, carrots, onions, sweet potatoes, cucumbers, celery, assorted bunched greens and lettuce, cut flowers.
• Willow Oaks Berry Farm 2521 Midland Road, Midland, VA 540.788.1086 Pick your own blueberries, blackberries, raspberries. Farm follows organic methods.
• Patowmack Farm - ORGANIC 42461 Lovettsville Rd., Lovettsville. 540-822-9017; patowmackfarm@megapipe.netOpen: 12 noon-5 p.m., May through October. An organic farm offering a magnificent view of the Potomac River. The on-farm market features fresh produce, eggs, a variety of organic products such as pasta, honey, chocolates, and much more. Come enjoy the farm and do your weekly grocery shopping.
• Butterfly Bend - Tankerville Road, Lovettsville, VA 540.822.5060 Butterfly Bend is a certified organic pick-your-own strawberry farm in Lovettsville, VA. Take a hay ride tour of the 14-acre farm (weekend and tour dates), visit resident cows, chickens and goats and learn how important bees, birds and butterflies are to an organic farm. Also feature honey from their own apiary, elephant garlic, seasonal produce from raised-bed garden, fresh eggs and hand-made crafts. Picnic benches and shade. Open for farm tour and by appointment. Call (540) 822-5060 or send an email to info@butterflybend.com.
• Hashway Gardens - ORGANIC 137 Garden Road, Berryville, VA 22611. Phone: 540-955-3204. Email us at: meahash@visuallink.com. Pick your own strawberries. NOTE: Frost killed the 2007 crop - come see us in 2008! Washington Post's List from 2003

And, from the Washington Post's Round-Up:

Maryland

Anne Arundel County

MOUNT AIRY U-PICK -- Strawberries. 832 Mount Airy Rd., Davidsonville. 410-798-1862 or 410-798-0838.

Baltimore County

HUBER'S FARM -- Strawberries, blackberries, red raspberries, vegetables. 12208 Old Philadelphia Rd., Bradshaw. 410-679-1941 or 410-679-1948.

WEBER'S CIDER MILL FARM -- Apples. 2526 Proctor Lane, Parkville. 410-668-4488.

Calvert County

SEIDEL FARM -- Thornless blackberries, grapes. 2790 Plum Point Rd., Huntington. (Route 263). 410-535-2128.

Carroll County

BAUGHER'S ORCHARD -- Strawberries, sweet and sour cherries, black raspberries. 1236 Baugher Rd., about three miles west of Westminster on Route 140. 410-857-0111 or 410-848-5541.

Charles County

HYDROMONT BERRY FARM -- Strawberries. 8020 Hawthorne Rd, La Plata. 301-932-0872.

Frederick County

CATOCTIN MOUNTAIN ORCHARD -- Black raspberries, blueberries, sweet and sour cherries. 15036 N. Franklinville Rd., on U.S. 15, a half-mile north of Thurmont. 301-271-2737.

GLADE-LINK FARMS -- Strawberries, blueberries, red raspberries, vegetables. Route 194, New Midway. 301-898-7131.

MAYNES FARM -- Strawberries, blackberries. 3420 Buckeystown Pike, Buckeystown. 301-662-4320.

PRYOR'S ORCHARD -- Blueberries, sweet and sour cherries. 13841-B Pryor Rd., Thurmont. 301-271-2693.

Harford County

LOHR'S ORCHARD -- Strawberries, sour cherries, apples. 3212 Snake Lane, Churchville. 410-836-2783.

SHAW ORCHARDS -- Strawberries. 3121 Norrisville Rd., White Hall. 410-692-2429.

Howard County

LARRILAND FARM -- Strawberries, blackberries, black and red raspberries, peaches, sour cherries, blueberries, apples, vegetables. 2415 Woodbine Rd. (Route 94), three miles south of I-70 Exit 73, near Lisbon. 301-854-6110 or 410-442-2605.

Montgomery County

BUTLER'S ORCHARD -- Strawberries, blueberries, cherries, blackberries, red raspberries. 22200 Davis Mill Rd., Germantown. 301-972-3299.

HOMESTEAD FARM -- Strawberries, blackberries, peaches, apples. 15600 Sugarland Rd., Poolesville. 301-977-3761.

ROCK HILL ORCHARD -- Strawberries, sour cherries, blackberries, red raspberries, apples. 28600 Ridge Rd., Mount Airy. 301-831-7427.

Prince George's County

CHERRY HILL FARM -- Strawberries, blackberries. 12300 Gallahan Rd., Clinton. 301-292-1928 or 301-292-4642.

JOHNSON'S BERRY FARM -- Black and red raspberries, blueberries, blackberries. 17000 Swanson Rd., Upper Marlboro. 301-627-8316.

MILLER FARMS -- Strawberries. 10140 Piscataway Rd., Clinton. 301-297-9370.

SHLAGEL FARMS -- Strawberries. 12850 Shlagel Rd., Waldorf. 301-843-9617.

St. Mary's County

FREE SPIRIT FARM -- Blueberries, asparagus. 38613 Chaptico Rd., Mechanicsville. 301-884-2401 or 301-888-2429.

Virginia

Caroline County

MOUNT OLYMPUS FARM -- Strawberries, blueberries, blackberries. On U.S. 1 one mile north of I-95 Exit 104, in Carmel Church. 804-448-0395.

Fairfax County

POTOMAC VEGETABLE FARMS -- Blackberries. 9627 Leesburg Pike, Vienna. 703-759-2119.

Fauquier County

HARTLAND ORCHARD -- Sweet and sour cherries, peaches, apples. Near Markham: From I-66 Exit 18, north on Leeds Manor Road (Route 688), west on Belle Meade Road (F-284), follow signs a half-mile to Hartland Lane. 540-364-2316.

LINDEN VINEYARDS -- Blueberries, apples. In Linden: From I-66 Exit 13, east on Route 55 1 1/2 miles, south on Route 638 two miles to signs. 540-364-1997.

WILLOW OAKS BERRY FARM -- Strawberries, blueberries, blackberries. Midland Road (Route 610) and Bristersburg Road, Somerville. (Route 616). 540-788-1086.

WILLIAMS PEACH MANOR ORCHARD -- Peaches, nectarines. 13095 Marsh Rd, Bealeton. 540-439-3035.

Loudoun County

CROOKED RUN ORCHARD -- Sour cherries, red raspberries, blackberries, peaches, apples. 37883 E. Main St., Purcelville. 540-338-6642.

GREAT COUNTRY FARMS -- Strawberries, black and red raspberries, blackberries, vegetables.18780 Foggy Bottom Rd., Bluemont. 540-554-2073.

Orange County

DOUBLE B FARMS -- Strawberries, thornless blackberries. In Rhoadesville: From Fredericksburg, Route 3 west 11 miles to Route 20, south nine miles to signs on left. 540-854-4277.

Rappahannock County

HIGH PLACES ORCHARDS -- Raspberries, peaches, plums, nectarines, apples. 121 Winesap Lane, Flint Hill. 540-635-5537.

MUSKRAT HAVEN -- Strawberries, blueberries, thornless blackberries, red raspberries, peaches, nectarines, apples. On Route 211, 15 miles west of Warrenton. 540-937-5892 or 540-937-5191.

Shenandoah County

BLUE RIDGE BERRY FARM -- Blueberries. Near Toms Brook: From I-81 at Toms Brook exit, east on Route 651 to Route 11, south to Toms Brook, west at Brook Creek Road (Route 653), left at Harrisville Road (Route 655), 1.8 miles to farm on left. 540-436-9194.

SWOVER CREEK FARM -- Strawberries, raspberries, blackberries, vegetables. From I-81 at Woodstock exit, west nine miles on Route 42 to Swover Creek Road, left one mile to farm on right. 540-984-8973.

Spotsylvania County

BELVEDERE PLANTATION -- Strawberries. On Route 17 seven miles southeast of Fredericksburg. 540-371-8494.

Westmoreland County

WESTMORELAND BERRY FARM -- Strawberries, blackberries, blueberries, black, red and purple raspberries, apples. In Oak Grove: From Fredericksburg, east on Route 3, seven miles past U.S. 301 to Claymont Road (Route 634), turn right and follow signs. 800-997-2377 or 804-224-9171.

West Virginia

Jefferson County

RIDGEFIELD ORCHARD -- Apples. Near Harpers Ferry on Kidwiler Road off Route 230. 304-876-3647.

At Work and Have 5 Minutes to Find Something Good for Dinner Tonight?

If you're like me, it's often in that hour or so before lunch that your thoughts turn to food. Since what I have for lunch is never very exciting, I usually find myself heading for the web to find something new and fun--and healthy and cheap--and preferably with ingredients I already have--to make for dinner. Here are some of my favorite places to go, and some other great recommendations I've gathered along the way.

Online Recipe Sources:

• Many rave reviews for the Six o'Clock Scramble, a weekly email newsletter that "provides five family-tested dinner recipes and a corresponding grocery list to its subscribers. Most take 30 minutes or less to prepare and have fewer than ten ingredients." Six months of menus and grocery list for $26.50.
• Along the same idea, menu-mailers from Leanne Ely at Saving Dinner. This one includes 6 recipes each week, and you can select a "theme" (vegetarian, frugal, crock pot, heart-healthy, etc.) for your recipes. Her site has lots of freebies as well. She doesn't provide the grocery list, and a 6 month subscription costs $17.95. A 3 month trial subscription is $9.95.
• For a free weekly newsletter, try Eating Well, which also has searchable recipe archives. Here's a sampler of their Seasonal Desserts. Okay, desserts aren't exactly the point here, but what's a good dinner without a good dessert to follow?
  
• Moosewood Restaurant Cookbook and online recipe archive is a good source for low-fat, often vegetarian recipes.
• My fave TV channel (or one of them!), The Food Network. If you're a fan of The Next Food Network Star, here's where to find the recipes they made this season.
  
• www.allrecipes.com is also a great site with good search capabilities--you can even list the ingredients you want to use, and the ones you don't want, and see what pops up. So, if you want a great quiche recipe but hate mushrooms, just list eggs as an ingredient you want and mushrooms as one you don't, and voila!
  
• Try the advanced search at www.cookinglight.com. They have zillons (okay, thousands at least) of delicious, healthy recipes.
• If you're looking for fancier fare, try Epicurious, the online home of Gourmet and Bon Appetit magazines. Or head over to the Epicurean recipe exchange--search by main ingredients here as well, always helpful.
  

Eat Your Greens! Some Recipes...

Along with the general advice to just throw whatever veggies you have in the fridge into on on top of whatever it is that you are cooking, here are a few easy recipes that work well with most any vegs you have on hand.

"HOMEMADE" PASTA SAUCE

You may think that making pasta sauce takes too long and is too much "cooking" for you. I beg to differ! The best thing about making your own sauce is that you really can't go wrong, no matter what you end up throwing in there.

• First, the meat. Optional. Cook a pound or two of ground beef or turkey in a large skillet until brown on the outside. Or, chop up some chicken breast into small squares and cook until done (when you press on the chicken with the back of a spoon, the juices should run clear, not pink or cloudy).
  
• Second, dice a whole bunch of veggies, whatever you have, and throw them in a pan with some olive oil to saute them just a bit. Or, toss in some frozen veggies (frozen spinach works great) or canned veggies. I usually do at least one onion
  
• Last, the sauce part--you can use plain tomato sauce or one of the jarred sauces (just watch to avoid the ones high in sodium). Heat and serve, that's all there is to it! If you want to get fancy, you can add fresh basil and parsley right before serving.

STIR FRY

Basically the same principal as above, only don't add tomato sauce. Instead, add some spice! I usually just throw some ground red pepper and salt on mine, or soy sauce, but there is a plethora of Asian-inspired sauces out there to experiment with and find what your family likes.

I also hear rave reviews for Trader Joe's frozen stir fry veggies, although I haven't tried them yet. I'm usually shorter on money than time, so I go for the cheaper but more labor-intensive option of just buying veggies separate. If you're more concerned about getting in and out of the kitchen quickly, or with having something on hand that just needs to be heated up, then these ready-to-eat bags are probably great.

QUESADILLAS

What could be easier than a tortilla, some cheese, and some veggies/meat? Grill up some chicken breasts, (or, to save more time, get a rotisserie chicken from the market). Layer a flour tortilla, cheddar cheese, chicken, peppers/onions (optional), another tortilla - and heat in a frying pan or George Forman grill like a grilled cheese sandwich. Easy, fast, neat enough to take in the car...it's the perfect food!

(Leave off the tortilla, add eggs, and you have a Veggie Frittata!)

PIZZA

Another very easy at-home fix that sneaks veggies into a kid-appealing package. Rumor has it that Trader Joe's sells the dough (plain or wheat) for $0.99, although I can't vouch for it personally. I can highly recommend Wegman's pizza dough, especially the whole wheat variety. It's in their prepared foods section (by the bakery) and it's only $2.50 (approx.) for a package, which for us makes 2 pizzas that serve 4 each. Toppings, like all the other recipes on this page, can be anything. Chicken and onion is a favorite in my family, but thinly sliced tomato, bell peppers, leftover slices of eggplant parmesan, olives, canned artichoke hearts, broccoli crowns, thinly sliced zucchini and other squash all work well.

Bon Appetit!

I am a LOHAS!

Who are we?

Did you know that we are an ever-growing, aggressively courted market? Nope, I didn't either. Falling as we do in between the aging force-to-be-reckoned-with known as the Baby Boomers and the yet-to-be-reckoned with "Millenials" (born 1982-2000), I always figured us Generation X/Yers (born 1963-1978/1981, depending on definition) were destined to be lost in the middle. Perhaps not!

According to the magazine Fast Company, the LOHAS market segment (for "lifestyles of health and sustainability"), is

"a $227 billion domestic market for goods and services focused on sustainable living, social justice, and alternative health care. These are the consumers, in other words, who are eating organics, driving hybrids, and buying fair-trade morning lattes. And there are 63 million of them out there, making up 30% of the American market. They are not necessarily wealthier than other Americans, but they have proven themselves willing to spend up to an astounding 20% premium on clean, green products over the non-sustainable alternatives." Source

A 20% premium for clean, green products? That figure astounded me, until I did a little looking at my own purchases lately.

Gallon of Whole Milk...................$2.65 at Costco (DC Metro)
Gallon of Whole, Organic Milk........$3.45 at Wegmans (Fairfax, VA)
.....................................................30% difference

3 Plastic Gerber Baby Bottles...........$3.75 (Amazon.com)
3 Glass Evenflo Baby Bottles............$8.00 (ingeling.com)
...................................................113% difference


Granted, there are many other ways in which we do save money. But, clearly, even though we're just as tight with finances as any other young family with two kids under 2, we do choose to spend a little more when and where we think it matters.

Why does this matter?

Just think of the possibilities...in a world where women age 25-44 are being so aggressively courted by both traditional venues (child- and household-care) and, increasingly, non-traditional (automobile makers come to mind), we hold the buying power!

What do you think? Are you a LOHAS? (LOHASer?) Is it all just marketing hype? Or do we Gen Y/X women really hold not only the buying power, but the power to change the world?

The New Organic: Eat Locally?

Did you know that 80% of all tomatoes harvested in the U.S are picked while green?

Did you know that, while 40 cents of every food dollar spent by consumers in 1910 went back to the farmers, in 1997 only 7 cents of every food dollar spent went to farmers?

Did you know that North American produce typically travels a minimum distance of 1,500 miles to get from where it's grown to your plate?

Did you know that, of the 30,000 edible plant species in the world, 90% of the world's food comes from just 20 species? (All from the 100 Mile Diet stats page.)

I didn't know any of this--until I started looking. And the more I look, the more eating locally looks better and better.

"Organic is great for the environment and the health of workers and I'm all for it...But the first priority is buying local, supporting economies around you, and trying to keep local farms resisting industrialized farming and real estate pressures." (Corby Kummer, senior editor and food columnist for The Atlantic Monthly and author of "The Pleasures of Slow Food" (Chronicle).

Alton Brown of the Food Network casts his vote in favor of eating locally, on his blog, What Every Good Cook Should Know. Environment aside, local foods simply taste better and are safer for us, he says. (he cites recent e. coli outbreaks in spinach).

Not only is it better for you, it's better for the environment. According to The New American Dream, "Buying local food not only helps local farmers thrive, it reduces energy consumption. Estimates on how long the average food travels from pasture to plate range from 1200 to 2500 miles. A lot of energy is expended freezing, refrigerating, and trucking that food around. Eating locally grown food means less fossil fuel burned in preparation and transport." See full text here.

Hooked? Check out the 100 Mile Diet's 13 Reasons to Eat Locally.

Of course, the real question is: How does this work for a busy family with small (picky!) children! The first step is to hit all the farmer's markets popping up (see here for a list of local-to the DC Metro area-markets). Or, consider supporting a local farm or collection of farms buy purchasing a share in a CSA (Community Supported Agriculture) venture, where the produce comes to you. Once you're enjoying the fruits--and veggies--of eating locally, why not explore local dairy, egg, meat, and poultry options?

Is eating locally easy? Of course not, if "easy" means "available from a little window without setting foot in a kitchen or even getting out of my car." Just as eating healthy in general isn't always easy. But, for us and for our kids, isn't it worth it?

Learning to Live Lean

Lots of us have a few extra pounds hanging around after having had a baby. Or perhaps after starting your first desk (read: sedentary) job. Or perhaps just after putting on a few pounds a year every year since college. Whatever the reason, there are a plethora of diet plans out there. I read about most of them with skepticism, because for me the absolute bottom line has always been:

calories in - calories out = weight gained (or lost)

Simple, right? And yet, such a difficult equation to internalize. One article that does a pretty good job at showing some places where people tend to make unhealthy choices is this Lose 10 Pounds in 5 Weeks from MSN. Normally I eschew articles like this, but this one points out that simple, everyday choices that you don't even realize you are making, really add up.

Maybe this is you:

"Often, I see overweight people at salad bars. Presumably they have chosen to eat a salad because it’s healthy and less fattening than a meal elsewhere. But the salad they create often has more calories than a Big Mac! It’s piled high with very few vegetables, but with all the meat toppings and creamy potato and pasta salads that can fit on the plate. And then, the entire thing is slathered with blue cheese or ranch dressing."

Or, this is you:

"This fat mindset doesn’t just apply to eating. It applies to being active. I know overweight people whose hobbies are all sedentary: watching movie after movie, playing video game after video game, surfing the Net, and watching endless TV shows. Studies have shown that the more hours spent doing these sorts of activities, the more overweight a person is."

How to fix it? How to break the cycle? Some people swear by keeping a food log, either on paper or by using on of the many online calorie counters. An easier solution, if you're fairly aware of what you eat and the relative calorie counts of foods, is to do the 500 rule: decrease your total calories by 500. You can do this by cutting calories that you take in, or increasing calories that you burn, or doing both. For example, making breakfast a bowl of healthy cereal with skim milk rather than a fancy coffee and a high-calorie scone or muffin, plus taking a 30 minute brisk walk at lunch, will probably get you to that 500 calorie mark fairly easily.

At least, this is the path I'm taking...I'll let you all know how it turns out!