Eat, Drink, Live Longer

In today’s show, we’re exploring the blue zones, rare longevity hotspots worldwide where people are thriving into their 100s. Where are these hot spots, and who are these people who have discovered the secrets to living longer, better lives?

Nick Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and NYT bestselling author. He has spent the past 20 years leading expeditions across six continents around the world, with three of these trips being to the world’s “blue zones.” These are places with longer-than-normal life expectancy and where more people reach age 100 than anywhere else in the world. Nick worked with his brother, Dan, National Geographic, and a team of longevity researchers to identify and explore these pockets of the world where people are living longer lives. In his current role as the VP of Product for The Blue Zones Project, Nick is responsible for taking the Blue Zone longevity lessons to communities across the US. The Project supports well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The Blue Zone Project uses evidence-informed, sustainable transformations with people, places, and policies to make the healthy choice the easy choice. To date, the Blue Zone Project has empowered over 5 million people to live longer, better lives.

Show Highlights:

• Get to know world-traveler Nick, who is from Minnesota but has traveled to 45 countries and 48 states in the US
• The Blue Zones: What are they?
• How Nick and his brother, Dan, became interested in finding and identifying these places where mortality rates and disease rates are down, and longevity rates are higher
• The five demographically confirmed Blue Zones: Okinawa, Japan; Icaria, Greece; Sardinia, Italy; Nicoya Peninsula, Costa Rica; and Loma Linda, California
• Common denominators in the Blue Zones that boost longevity and help people age healthfully:
• • Daily movement and activity in natural ways
  • Simple stress-reducing techniques, like prayer, naps, ancestor veneration, and gathering with friends and family
  • A strong sense of purpose throughout all of life
  • Wine, in moderation, as part of celebrations and family gatherings
  • Mostly plant-based diets with smaller portion sizes
  • Lower caloric intake
  • A focus on family and love throughout life
  • A strong sense of faith
  • Healthy friends who support healthy behaviors
• How Nick is bringing Blue Zone living to US communities with policy change, purpose, accessible and affordable healthy food systems, policies to reduce tobacco use, lower obesity rates, engagement among citizens to eliminate isolation, and healthier places to live, work, pray, and play
• How Nick collects data, does research, formulates policies and outcomes, and rallies people in forming committees to achieve common goals
• How we can eat a more Blue Zone-like diet by reducing meat portions, adding more vegetables, and using beans consistently for protein
• Nick’s favorite recipe in The Blue Zones Kitchen: Sardinia Minestrone--and the amazing family story behind this recipe
• Why people in the Blue Zones have a different perspective on eating carbohydrates
• How Nick has learned the importance of gardening from his time in the Blue Zones
• How exercise and movement, social engagement, and healthy foods have contributed to lower rates of dementia in the Blue Zones, along with a special tea made with dandelion, oregano, and thyme
• Five things we can do to live a “Blue Zone life”:
• • Set up your environment to make the healthy choice easier
  • Be a dependable, supportive, and attentive friend
  • Have intentionality around your sleep habits
  • De-convenience your life so that you take extra steps throughout the day
  • Volunteer to use your skills and passions to give back to your community
• How kids in Blue Zones eat with their families and eat the same foods as the adults--and are healthier than kids in the US
• Nick’s advice for eating like you live in a Blue Zone: “Eat food that’s good for you, tastes good, is easy to prepare, and is affordable.”

Resources:

https://www.bluezones.com

On this week’s show, we’re talking about raising resilient kids and nurturing families during the pandemic and beyond. We can accomplish this with help from good nutrition, healthy eating habits, regular mealtime routines, and help from today’s guest.

Ekua Walker is a pediatric child development nurse and CEO (chief encouragement officer) who lives and practices in the San Francisco Bay area. Ekua works with families of young children and teens with a range of challenges, including ADHD, communication delays, and disabilities that impact learning. She is board-certified in primary care pediatrics; she also hosts the phenomenal podcast, Moms Changing the World, where moms of all kinds from all over the world find encouragement, tools, and inspiration to raise world-changers, one child at a time, one day at a time. In today’s show, we’ll discuss the importance of established routines, helping kids stay focused, and re-establishing social skills, along with how good nutrition and routines can help with anxiety. Let’s learn more about how we can change the world with good nutrition and strong families.

Show Highlights:

• Ekua’s life in the Bay area, where she works in a large specialty pediatrics practice, partnering with parents for the treatment and management of many problems for kids; she’s the mom to two girls, ages 7 and 10, hosts her podcast, and loves Zumba
• What’s come out of the disruption of routines due to the pandemic
• The mental health impact of the pandemic for children and young people
• How we can use coping strategies like mindfulness and awareness and making space for the feelings
• How parents can be the calming influence when a kid’s stress level is escalating
• Why children need their parents to “just be there” above all else, even in the middle of stressful situations
• Why downtime and rest are necessities for kids and adults
• One habit that helps promote attention and focus is single-tasking instead of multitasking
• What family meals look like at Ekua’s house
• Ekua’s family background as immigrants from Ghana; her culture has carried over into her cooking
• The importance of sleep for focus; manage light and screens and use natural sources of melatonin
• How cooking together with kids can be a powerful teaching tool and help develop their social skills
• Anxiety: what it is, how it’s common to people of all ages, and foods that can help
• Ekua’s podcast, in which she talks to moms who are changing the world in interesting ways

Resources:

www.momschangingtheworld.org

Moms Changing the World - Podcast

https://www.momschangingtheworld.org/episodes

Moms Changing the World (private group on Facebook -- anyone can join)

https://www.facebook.com/groups/320775455777462

On this week’s show, we are adding flexibility and joy to the meals you feed yourself and your family. Join us to learn how to balance your plate with foods that still allow fun and freedom instead of leaving you burdened and oppressed by dietary restrictions.

Dawn Jackson (DJ) Blatner is a fellow registered dietitian and author of The Flexitarian Diet: 100 Quick and Delicious Recipes and The Superfood Swap: The 4-Week Program to Eat What You Crave Without the C.R.A.P. DJ is a certified specialist in sports dietetics and on the advisory board of Shape magazine. She’s also a celebrity diet consultant for People magazine and a trusted expert who appears regularly on local and national media outlets such as Good Morning America. DJ starred in and won the primetime, weight-loss reality ABC TV show, My Diet is Better Than Yours. She owns a nutrition consulting and communications business with a focus on real food, more fun, and no BS. DJ is a proud Chicagoan who admits to a healthy obsession with jumping rope. In today’s show, you’ll learn why a flexitarian diet is the eating style you may want to adopt, and we’ll share a bunch of recipes to curb your cravings for sugar and bring super nutrition to your table. Join us!

Show Highlights:

• Getting to know DJ, who has been married for 17 years and is stepmom to Christian; she loves her hometown of Chicago
• How the pandemic spurred DJ to jump rope, which she loves
• DJ’s Nutrition WOW (Words of Wisdom) that come through an email every Monday
• How brand work gets DJ’s creative juices flowing
• Why DJ believes that fun and joy are critical elements of success in life
• How to balance your plate with your “wild child” and your “health nut” in mind every time you eat
• “Flexitarian”--a plant-based, vegetarian-ish eating style that doesn’t cut anything out, where meat becomes a condiment-sized part of the meal that can be swapped out for a plant protein
• One of DJ’s favorite recipes: Nutty Brown Rice, which is made with chopped nuts, green onion, and an egg
• DJ’s Chickpea Flatbread with Tahini Sauce, which is made with chickpea flour, water, and olive oil; cook it like a pancake
• How tahini (made with ground sesame seeds) pairs great with yogurt and lemon to make great sauces
• DJ’s BBQ Chicken Bowl, which is made with canned beans cooked in a skillet with BBQ sauce (but it can be made without the chicken!)
• How to use beans and themes in swapping out meat for plant protein by adding taco seasoning, pesto, or lemon juice and herbs
• DJ’s tips for adding fun to meals and reducing stress in meal planning
• How to break up with sugar but “own it like a boss” when you decide to enjoy a treat; DJ says it’s all about the situation and the energy with which we eat it
• DJ’s tips for dealing with picky eaters: Use the calendar to allow each person to pick the family meal and respectfully try to enjoy everyone’s choices. Also, have a snack list on the refrigerator of what’s in stock
• What’s next for DJ?
• Final words from DJ: “Wake up and show up. Do the work in front of you with joyful enthusiasm, and stay open to all possibilities.”

Resources:

Website:

djblatner.com

IG: @djblatner

Liz Weiss

Author, Color, Cook, Eat! coloring book series

Website: Liz's Healthy Table

Listen to my Podcast

Read my Blog

We’ve been living with the pandemic for over a year. How in the world have we survived? There has been much confusion about doing simple things like going to the grocery store and eating out. My guest, Dr. Ben Chapman, is here with the latest on food safety and COVID. He’s answering our most pressing questions about the virus and teaching us the basics that we need to know. I hope today’s show will help you feel more comfortable and better prepared for that next grocery shopping trip or an excursion to get takeout food.

Dr. Ben Chapman is a professor and Food Safety Extension Specialist at NC State University. He studies pathogens and public health with the goal of less foodborne illness. He has a BS in Molecular Biology and Genetics and a Master’s and Ph.D. in Plant Agriculture. Ben’s team at NC State is involved in a cool project called FoodCoVNET, which provides evidence-based information designed to alleviate all of our fears about the food supply and community spread of the virus.

Show Highlights:

• Get to know Ben, his work, and his family: Originally from Toronto, Ben has been at NC State University for 13 years; he lives in Raleigh, NC, with his two kids and his wife, who works in home design
• Ben’s research and work on how people prepare food in the interest of food safety
• Ben’s podcasts, Food Safety Talk and Risky or Not
• The website, FoodCoVNET, which is a one-stop-shop for information and answers to our questions about food and COVID
• The basics of mucous, spit, virus transmission, and the dangers of inhaling “shared air”
• How noroviruses and salmonella differ from COVID in the ways they are transmitted and contracted
• Why respiratory viruses like the common cold, influenza, and others don’t usually cause infection through food consumption
• If you can catch the common cold by touching a germy shopping cart, why can’t you catch COVID by touching something?
• Are we over-sanitizing?
• If a waitress or kitchen staff coughs on your plate and food and then hands it to you, can you get sick?
• Do we need to wipe down our groceries before we bring them into our home?
• Does COVID-19 behave like salmonella and other food pathogens?
• Is our continual sanitizing just “hygiene theater,” or will the sanitizing of public spaces continue?
• How much of a risk is it to have food made by others at a group gathering?
• Are the new mutations able to spread more easily by contact instead of air? Will the new variants make it safe to get takeout?
• Is there any difference between eating outdoors and indoors when dining out? Once we’re all vaccinated, will it be safer to eat indoors again?
• Should we call restaurants and ask what their practices are to prevent the spread of COVID?
• What is happening in the meat industry that we can feel good about how and where our food is produced?
• Final words on food safety and COVID: “The biggest risk in this pandemic is being around other people and shared air. These are the things that we know lead to illnesses and problems around the world. The normal everyday food safety guidelines like cleaning and sanitizing after food handling and keeping our hands clean and sanitized will go a long way in reducing our risk even further.”

Resources:

www.foodcov.net

https://foodsafety.ces.ncsu.edu

Ben's Podcasts:

http://foodsafetytalk.com

https://www.riskyornot.co

facebook:

https://www.facebook.com/SafePlatesFSIC/

Ben on Social Media:

Twitter

@benjaminchapman

@foodcovnet

@safeplatesFSIC

Instagram

@barfblogben

@foodcovnet

@safeplatesfsic

Blog:

Barfblog.com

COVID may be restricting our travel, but you can join me today on a food adventure to Cuba, a beautiful and exciting place that I’ve always wanted to visit. We are talking about all things Cuban cooking, so join us to learn more!

Lourdes Castro is a fellow dietitian and cookbook author, and the co-author of a brand new cookbook, Cuba Cooks. She shares insights to traditional Cuban cuisine and what you might find if you travel across this island in the Caribbean. We’ll discuss delicious recipes that you will want to try, like Cuban Rice and Beans, Citrus Marinated Chicken, Seared Romaine Hearts, and Quick Pickled Onions.

Show Highlights:

• Get to know Lourdes and learn about her life growing up in Miami and her work in Brooklyn as the Director of the NYU Food Lab, where she teaches food science and nutrition
• How COVID has given Lourdes a richer toolbox with which to teach students via Zoom
• How Cuban family meals revolve around beans, rice, tropical fruits, and fish, but are very “benign” in many ways and not as varied as we might assume
• How traditional Cuban foods are full of sweet, sour, and tangy flavors from a combination of Spanish, African, and Chinese influences
• How Cuban food is MUCH more than rice and beans and Cuban sandwiches
• How Cuban pizza became popular in the 1970s
• How Lourdes’ parents reacted to her visit to their Cuban homeland with her mother
• Lourdes’ recipe for Cuban Rice and Beans starts with garlic, olive oil, onion, and green peppers. Cumin, oregano, and rice are added and sauteed. Canned black beans with their liquid are added with water, and the dish cooks for 45 minutes. For full flavor and color, let the dish sit for about an hour before serving. (Use medium or long-grain rice, and other beans can be substituted.)
• Lourdes’ recipe for Citrus Marinated Chicken starts with a Mojo-like blend of olive oil, garlic, orange juice, lime juice, oregano, cumin, and salt and pepper. Puree in a blender and marinate for 30 minutes or overnight in the refrigerator. Cook the chicken quickly in a skillet for a beautiful caramelization.
• With Citrus Marinated Chicken, Lourdes serves Seared Romaine Hearts sprinkled with seared lime juice and Pickled Onion, which is simply thinly sliced red onion marinated in red wine vinegar.

Resources:

Giveaway: Cuba Cooks by Lourdes Castro and Guillermo Pernot

Post a comment below and tell me about your favorite Cuban recipe or the best Cuban restaurant you've been to, or tell me why you'd like to win a copy of this cookbook.

Website: http://lourdescastro.net/

Instagram: https://www.instagram.com/lourdes.castro.rdn/

Culinary Nutrition Collaborative (how Liz and Lourdes met): https://www.culinarynutritioncollaborative.com/

What is the secret to eating well, feeling great, and staying vibrant through midlife and beyond? Don’t we all want to know? Join us for kitchen inspiration to boost your wellness!

Amanda Haas is a bestselling cookbook author, instructor, and mom to two teenage sons. She’s the voice behind the website and blog, Amanda Haas Cooks. She’s a past test kitchen manager at Williams-Sonoma and the author of several cookbooks, including her latest, The Vibrant Life.

Amanda’s motto is: “I make food that tastes so good, you don’t even realize it’s good for you.” She’s a foodie after my own heart! You’ll hear all kinds of inspiration for delicious meals and a healthy life, including Amanda’s recipe for Fall Quinoa Salad and Coconut Ginger Sea Bass in Parchment. Join us!

Show Highlights:

• Amanda’s life in northern CA with two teenage boys, who are BIG eaters
• What family dinner looks like in Amanda’s house
• Amanda’s career journey from cooking school, writing cookbooks and being the culinary director at Williams-Sonoma
• Amanda’s go-to chimichurri sauce made with cilantro, parsley, basil, mint, olive oil, garlic, shallots, lime/lemon juice, and dijon mustard
• Why Amanda’s book includes self-care practices for midlife and beyond, along with many other helpful topics to raise awareness about feeling great
• Why Amanda went gluten-free because of chronic health issues and increasing pain
• Amanda’s advice: “Educate yourself and realize that there’s not a one-size-fits-all approach.”
• Amanda’s Fall Quinoa Salad made with a lemon vinaigrette, arugula, roasted butternut squash, toasted pepitas, golden raisins, and tarragon
• How tarragon is underused and underappreciated
• Why herbs are a great way to get kids used to “eating green”
• Amanda’s Coconut Ginger Sea Bass in Parchment made with sesame oil, tamari, coconut milk, lime, ginger, garlic, honey, mushrooms, bok choy, green onion, and sesame seeds (You can substitute salmon, halibut, or other firm fish.)
• Amanda’s favorite dessert recipe for Panna Cotta with coconut milk, matcha, berries, and sesame seeds
• What’s next for Amanda?

Giveaway:

We are giving away one copy of The Vibrant Life to a lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post, and tell me about why you want to win the book or the recipe you turn to time and time again that makes you feel good and gives you a sense of vitality. I'll pick the winner on April 21st. For extra entries, head to my Instagram page.

Find Amanda:

YouTube

Instagram

Facebook

Visit her website: www.amandahaascooks.com

If you’re like me, a recent empty-nester, or perhaps newly married or cooking for just yourself and a partner, you may be frustrated with the task of cooking for two. If you’ve been accustomed to cooking for several people, you might be horrified at the food waste when it’s just the two of you. Today’s guest has all the bases covered with helpful tips and kitchen inspiration for cooking for two.

Jenna Braddock is a registered dietitian and certified Sports Dietetics specialist who lives in Florida with her husband and two kids. She hosts the blog, Make Healthy Easy, and her new cookbook is Easy Cooking for Two: 75 Perfectly Portioned Recipes. In today’s show, you’ll hear Jenna’s advice for stocking a pantry for cooking for two and not a crowd. Do you wonder how to keep herbs fresh when you buy a big bunch but only need a handful? Jenna has the answer! We will discuss the benefits of cooking for two regarding less food waste and delicious recipes from Jenna’s book, like Adobo Turkey Tacos, Warm Quinoa Salad, and Mango Salsa Pork Chops.

Show Highlights:

• Get to know Jenna and her life in St. Augustine with her football coach husband and two young sons; it’s a football-filled life!
• Tips for group gatherings for teenagers (think about salads and fresh fruit)
• What dinner looks like at Jenna’s house
• Why Jenna started her blog, Make Healthy Easy, which is food-focused with do-able and delicious recipes
• How Jenna’s cookbook provides the perfect solution for those who don’t want to cook large meals
• How cooking for two helps eliminate food waste
• The benefits of cooking for two include experimenting with different ingredients and recipes and avoiding the “condiment graveyard” in your refrigerator and pantry
• How Jenna’s cookbook is structured with vegetarian/vegan recipes, lighter fare, seafood, poultry, pork, and beef
• Tips on how to make fresh herbs last longer so they don’t end up in the trash
• One of Jenna’s kids’ favorite recipes: Taco Bowl with refried beans, beef, cheese, tortillas, and toppings
• How we can rethink grocery shopping to accommodate cooking for two
• Jenna’s Adobo Turkey Nachos, which are made with diced onions, broccoli slaw, ground turkey, and adobo seasoning
• How using key spice blends keep you from needing a ton of in
• Jenna’s recipe for Warm Quinoa Salad, which is made with quinoa, wilted and chopped spinach, frozen edamame, red wine vinegar, and dried cherries
• How Jenna’s Sheet Pan Shrimp Bowls use frozen rice as an ingredient
• Why freezer section fruits, veggies, and grains are perfect for easy and nutritious recipes for two
• Jenna’s recipe for Mango Salsa Pork Chops uses boneless pork loin chops and a salsa made with chopped mango, jalapeno, red onion, and lime juice
• Jenna’s husband’s favorite recipe is Chile Lime Pork Chops, which are seasoned with chipotle chile powder, lime juice, and salt
• Jenna’s favorite family go-to recipe is Apricot Chicken with Spinach Rice; she uses two boneless, skinless thighs from a frozen bag of chicken thighs and makes a pan sauce of apricot preserves and balsamic vinegar

Resources:

Giveaway:

We are giving away a copy of Easy Cooking for Two: 75 Perfectly Portioned Recipes to one lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post and tell me about why you want to win the book or your favorite recipe for two. I'll pick the winner on April 7th.

Find Jenna on the web:

https://jennabraddock.com/

Instagram: https://www.instagram.com/make.healthy.easy/

Facebook: https://www.facebook.com/MakeHealthyEasy/

Easy Cooking for Two on Amazon

Today we are taking a journey to the sunny state of California. My friend and fellow dietitian, Sharon Palmer, aka The Plant-Powered Dietitian, will share news about her brand new cookbook, California Vegan.

Sharon Palmer is one of the country’s top experts on plant-based nutrition and sustainability. California’s plant-based vibe stems from the colorful and incredible variety of produce available year-round, the infusion of global culinary influences from around the world, a Mediterranean climate, and a fresh and innovative attitude about food. You’ll hear about plant-forward and vegan eating, Sharon’s favorite vegan recipes from her book, including the Mediterranean Tofu in Parchment recipe that I made for dinner last night. We’ll give helpful vegan cooking techniques, and Sharon has the answers for your vegan cooking dilemmas. We’ll discuss how you can embrace a vegan diet whether you live in California, Boston, or anywhere in-between. You’ll also find out what Sharon is growing in her diverse and ever-changing fruit and vegetable garden.

Show Highlights:

• The backstory of Sharon’s life in California as a wife and mother of two who (amazingly) blogs every day
• How Sharon defines plant-based eating
• How Sharon describes Ojai, CA, as a paradise known for small farms, citrus fruit, and avocados
• What’s growing in Sharon’s garden and orchard right now
• What to expect in Sharon’s new book, California Vegan
• How plant-based eating originated in the US in California, thanks to the hippie and health nut influences
• Sharon’s family history of growing up in a vegetarian household
• Reasons why a plant-based diet is a healthier way to eat to lower the risk of many diseases and disorders, besides lowering the environmental footprint
• Sharon’s favorite recipe from her book: Pomegranate Faro Bowl, made with pomegranate seeds, faro, mandarin oranges, cucumbers, and an herbed almond yogurt dressing
• Sharon’s trick for getting seeds out of the pomegranate
• Sharon’s recipe for Tofu in Parchment, made with cherry tomatoes, garlic, herbs, and capers
• How to adapt plant-based recipes for just one or two people by using versatile ingredients
• How to incorporate more protein into healthy vegan meals
• Why soy milk is Sharon’s choice for superior nutrition in a plant-based milk
• How to get your family on board with eating less meat
• Vegan cooking techniques regarding egg replacements and aquafaba (also an egg replacement)
• Sharon’s favorite veggie burger recipes in the cookbook: Sweet Potato Sorghum Burgers and Chipotle Black Bean Burgers
• Sharon’s best vegan meals in California and around the world
• Why plant-based eating can fit into everyone’s budget
• Why beans are the least expensive protein source and the most versatile ingredient of plant-based meals

Resources:

GIVEAWAY NEWS: We are giving away a copy of California Vegan to one lucky U.S. winner. Post a comment in the comments section below, and tell us about your favorite vegan recipes. I'll pick the lucky winner on March 24th.

California Vegan: Learn more on Sharon’s website

How to Make Aquafaba

Natural plant-based egg replacements

Sweet Potato Sorghum Veggie Burger

SharonPalmer.com

Twitter: @SharonPalmerRD

Instagram: @SharonPalmerRD

Facebook: @SharonPalmerThePlantPoweredDietitian

Today we are taking a journey to the sunny state of California. My friend and fellow dietitian, Sharon Palmer, aka The Plant-Powered Dietitian, will share news about her brand new cookbook, California Vegan.

Sharon Palmer is one of the country’s top experts on plant-based nutrition and sustainability. California’s plant-based vibe stems from the colorful and incredible variety of produce available year-round, the infusion of global culinary influences from around the world, a Mediterranean climate, and a fresh and innovative attitude about food. You’ll hear about plant-forward and vegan eating, Sharon’s favorite vegan recipes from her book, including the Mediterranean Tofu in Parchment recipe that I made for dinner last night. We’ll give helpful vegan cooking techniques, and Sharon has the answers for your vegan cooking dilemmas. We’ll discuss how you can embrace a vegan diet whether you live in California, Boston, or anywhere in-between. You’ll also find out what Sharon is growing in her diverse and ever-changing fruit and vegetable garden.

Show Highlights:

• The backstory of Sharon’s life in California as a wife and mother of two who (amazingly) blogs every day
• How Sharon defines plant-based eating
• How Sharon describes Ojai, CA, as a paradise known for small farms, citrus fruit, and avocados
• What’s growing in Sharon’s garden and orchard right now
• What to expect in Sharon’s new book, California Vegan
• How plant-based eating originated in the US in California, thanks to the hippie and health nut influences
• Sharon’s family history of growing up in a vegetarian household
• Reasons why a plant-based diet is a healthier way to eat to lower the risk of many diseases and disorders, besides lowering the environmental footprint
• Sharon’s favorite recipe from her book: Pomegranate Faro Bowl, made with pomegranate seeds, faro, mandarin oranges, cucumbers, and an herbed almond yogurt dressing
• Sharon’s trick for getting seeds out of the pomegranate
• Sharon’s recipe for Tofu in Parchment, made with cherry tomatoes, garlic, herbs, and capers
• How to adapt plant-based recipes for just one or two people by using versatile ingredients
• How to incorporate more protein into healthy vegan meals
• Why soy milk is Sharon’s choice for superior nutrition in a plant-based milk
• How to get your family on board with eating less meat
• Vegan cooking techniques regarding egg replacements and aquafaba (also an egg replacement)
• Sharon’s favorite veggie burger recipes in the cookbook: Sweet Potato Sorghum Burgers and Chipotle Black Bean Burgers
• Sharon’s best vegan meals in California and around the world
• Why plant-based eating can fit into everyone’s budget
• Why beans are the least expensive protein source and the most versatile ingredient of plant-based meals

Resources:

GIVEAWAY NEWS: We are giving away a copy of California Vegan to one lucky U.S. winner. Post a comment in the comments section below, and tell us about your favorite vegan recipes. I'll pick the lucky winner on March 24th.

California Vegan: Learn more on Sharon’s website

How to Make Aquafaba

Natural plant-based egg replacements

Sweet Potato Sorghum Veggie Burger

SharonPalmer.com

Twitter: @SharonPalmerRD

Instagram: @SharonPalmerRD

Facebook: @SharonPalmerThePlantPoweredDietitian

A fews weeks ago, I sent a survey to my readers and listeners asking all sorts of questions including: What's your biggest food or nutrition challenge, question, or concern? The comments came flooding in, and on today's podcast, I answer and address them. With help from my Boston University intern, Jordan Ball, this episode covers everything from meal planning and confusion over carbs to tips for getting quick and healthy meals on the table and strategies for cutting added sugar from the diet. . This show is action packed!

I’m joined by my trusty sidekick, Jordan Ball, a Boston University nutrition grad student who is my intern. Jordan recently helped me create a reader survey where people shared their biggest food challenges and questions. Jordan has organized the questions, so she will ask them, and I’ll answer, but we will be sure to get her opinion, too. We will address everything from meal-planning tips to questions about carbs, along with ways to get your teens excited about eating vegetables and healthy family dinner ideas when you’re pressed for time.

Show Highlights:

• Get to know Jordan better: she’s in the second year of a three-year program and wants to combine clinical work with a private practice as a dietitian; she currently tries out her cooking skills on her fiance
• How do I manage to include fruits and vegetables in a busy life?
• • Buy pre-sliced produce, use canned or frozen incorporated into everyday meals, and consider batch prepping fresh vegetables to use in quick dishes.
• Is it advised to hide vegetables in recipes rather than be honest with a picky eater?
• • Rather than hide them, incorporate vegetables into pancakes, smoothies, sauces, etc., and get the kids involved in meal planning and cooking.
• If you have a picky eater who only eats fruit, is that cause for concern?
• • Aim for a variety of fruits, and try “food chaining” techniques.
• Is it bad to sneak veggies into family meals--when they just want pizza?
• • Get the family involved in shopping for vegetables and preparing meals; try dips with familiar foods and vegetables, and try smoothies and pizza with veggies.
• What is the healthiest way to prepare vegetables? Are they better for you raw?
• • Any way is fine because each vegetable counts; remember that fats help with the absorption of nutrients from vegetables.
• What are new, healthy, fast, tasty weeknight dinner ideas, along with interesting and quick lunch ideas?
• • Utilize leftovers for easy lunches the next day; try “build-your-own” power bowls with assorted items.
• How can I prep my weekly meals on the weekend when I have more time?
• • Use meal planning and prepping for a couple hours on Sunday; slice and dice produce and pre-package them in the refrigerator for later in the week.
• Do you have suggestions for nutritious after-school snacks or post-workout small dinners?
• • Smoothies (use almond or dairy milk, nut butter, banana, protein powder or Greek yogurt, blueberries, and cocoa powder), quesadillas (cheese, black beans, leftover veggies, and salsa), peanut butter sandwich with sliced banana or apple, or sliced veggies with various Greek yogurt or hummus dips.
• What are some quick, nutritional meal ideas?
• • Pasta with meatballs and sauce, pre-made salad, roasted broccoli, tuna/salmon cakes, and veggie burgers.
• Are meal delivery services worth the money?
• • They are pricey and contain a lot of wasteful packaging, but they are an easy option to get kids involved in planning meals and cooking.
• How does batch cooking work?
• • It’s easy to do with friends (in non-COVID times) and allows you to put meals in the freezer for later days; most recipes are easy to double and freeze for later.
• What can I throw together when I’m tired and haven’t planned ahead?
• • One idea is frozen butternut squash cubes cooked in a saucepan, then blended with shredded cheese to make a sauce for baked potatoes, nachos, pasta, and roasted broccoli.
• How do I plan meals with variety that everyone will eat?
• • Try “build-your-own” nights with tacos, chili, and pizza with assorted toppings.
• What are tips for cooking for someone with a sensitive stomach?
• • Try the Low FODMAP diet foods. (See Resources)
• How do I get off sugar?
• • Cut down on sugar amounts in recipes; use raisins, dates, and apricots in recipes; and always read the labels for added sugar.
• How do I get my family to eat less meat?
• • Use leaner cuts of meat, but make vegetables and whole grains the stars of the meal; don’t be afraid to try meat substitutes.
• How do I cut carbs and use less sugar?
• • Watch out for refined carbs; you can also pair grains with dried fruits, nuts, roasted vegetables, and fresh herbs, and mix riced cauliflower or broccoli with regular rice.
• What can I do if I want to try new and interesting vegetables that aren’t nightshades?
• • Try bok choy, roasted brussels sprouts or cauliflower, asparagus and snap peas, green beans, and sliced cucumbers and carrots with dips.
• What are some healthy fats that make good snacks?
• • Try pumpkin, chia, and hemp seeds; other options are olives, tahini, salmon, eggs, and nut butters.
• How much meat is OK to eat, and which varieties are best?
• • Go for variety, and remember that the recommendation is 5.5-6.0 ounces per day for the average adult.
• What is the difference between probiotics and prebiotics?
• • Probiotics are the good bacteria in your gut that have a healthy benefit; prebiotics are foods that feed probiotics; fiber is the best prebiotic, so go for fruits and vegetables, whole grains, nuts, and seeds.
• What are some healthy smoothie recipes?
• • Liz’s favorite green smoothie recipe: ¾ to 1 c. 100% orange juice, ½ c. plain or vanilla Greek yogurt, 1 c. baby spinach, 3-4 mint leaves, a 2-in. Piece of English cucumber, ½ c. frozen mango or pineapple, and ½ banana. You can drizzle honey or agave if you want, and kiwi and fresh ginger are optional add-ins.
• What are some unique ways to incorporate fiber into each meal?
• • Try adding avocado, raspberries, beans, nuts, seeds, whole grain cereals, apples, and pears.
• Why are people so into organics and non-GMO foods? Are they worth it?
• • If it’s a food you eat a lot of, then you might want to pay more for the organic variety; remember that non-GMO and GMO foods have the same nutritional value.
• What is the very best hard-boiled egg method?
• • Liz’s version: Bring one inch of water to boil in a saucepan and place your eggs in a steamer basket into the water. Lower the heat and simmer for 14-15 minutes. Remove from heat and run cold water over the pot in the sink. Let cool for 5 minutes and then peel under cool running water. Perfect eggs every time!

Resources:

Podcast episodes on

- IBS and the Low FODMAP Diet

- Meal Planning

- Meal Prepping

- Freezer Cooking

- Smoothies

Blog post: 12 Ways to Get Your Teens to Eat Vegetables Happily