Black-eyed Peas in a Healthy Soup for New Year’s Luck

Posted on January 2, 2012 by bethb

By Beth

For the last few years, we’ve made sure to make black-eyed peas for New Year’s. I never even questioned the source of this mostly southern tradition. It’s an excuse to eat black-eyed peas with smoked ham hock. ‘Nuff said. That more traditional recipe is in our cookbook, The Cleaner Plate Club, and plenty of greens recipes to go with it, too.

In the South, the peas symbolize prosperity, greens mean money and the pork is said to symbolize the pig’s hard efforts at foraging for itself. Some of the history behind the custom comes from Civil War days when the Union soliders wiped out all the food crops in the South, leaving just “animal feed” like field corn and the black-eyed peas.

Other history point to farther back, such as ancient Syria and Jewish Rosh Hashana, then brought to the US by Jewish immigrants in the 1700s.

This year, we skipped the ham and went for a vegetarian approach. After the holiday excess, I have to admit that we were all ready for something light. This soup is based on the Fall Vegetable Soup in the book, with the addition of farro, a wholegrain the offers some protein, and, of course, black-eyed peas which are available fresh this time of year. Also check in the freezer section for frozen ones.

Still, we have the peas for prosperity, kale as the greens for money, and the cheap, healthy protein source of farro for my own foraging, as well as some herbs from my garden (what has not totally frozen yet). And, without the saturated fat from the smoked pork, well, this soup adds a healthy start on your New Year’s resolutions.

To modify the recipe for dried black-eyed peas, you’ll need to soak them overnight. After sweating the onion, celery, garlic, and carrot, add the stock and black-eyed peas (drained and rinsed from the soaking water) and bring those to a boil, then simmer for 1.5 hours before going forward with the rest of the recipe.

Makes 12 servings

2 Tbsp extra-virgin olive oil

1 large onion, chopped

2/3 cup chopped carrot (about 
3 medium carrots)

2/3 cup chopped celery (about 3 stalks)

2 garlic cloves, minced

10 cups vegetable or chicken stock

1 Tbsp dried summer savory

2 tsp dried thyme

2 sprigs fresh rosemary, chopped

2 bay leaves

2 small Parmesan rinds, optional

1 lb sweet potatoes, peeled and diced small (¼-inch cubes)

1 lb winter squash, peeled and diced small (¼-inch cubes)
1 cup farro, rinsed and drained or 1 cup lentils, rinsed, sorted and drained

1 lb. fresh or frozen black-eyed peas

1 bunch (about 12 oz) kale or chard greens, stemmed and chopped

Sea salt and freshly ground black pepper to taste

  1. Warm the oil over medium-low heat and add the onion, carrot and celery. Sweat this combination, known as a mirepoix, until the onion is translucent.
  2. Add the stock and the savory, rosemary, thyme and bay leaves. Bring to a boil, and then reduce the heat to a simmer. Add the sweet potato, squash and Parmesan rinds, and then simmer for 30 minutes.
  3. Add the farro or lentils and black-eyed peas and simmer for 30 more minutes (or until the lentils, if present, are al dente).
  4. Add the greens, and simmer for 5 more minutes.
  5. Remove the bay leaf and Parmesan rinds. Season with salt and pepper to taste and serve.

When we were eating, my six-year-old who often won’t eat soft textures of orange foods, said, “Mom, can we have this soup every New Year?” As picky as kids can be, especially after a sugar rush of holiday desserts, I think that’s about as lucky as it gets.

Happy New Year, everyone. I hope you are off to a healthy, happy new start.

 

Posted in By Beth, Healthier Eating, Recipes | Leave a comment

Make it mindless – another new year’s resolution post

Posted on January 2, 2012 by Ali

I woke at 5:40 AM today. I planned to meet a group of people for a pre-dawn run. I’d set the alarm on the late side, leaving myself limited time to brush teeth, put my hair in a ponytail, and throw on sweats and fleece and a reflector vest (safety first, people). Still, I stayed in bed an extra few minutes, because I couldn’t help but listen to NPR’s morning edition story on breaking bad habits.

Forget willpower. It's about the environment, yo.

The story is worth a listen; it’s about the critical importance of environment in shaping habits — both good and bad. The nine-minute program begins 40 years ago, with heroin-addicted U.S. soldiers in Vietnam, and their “shockingly low” rate of relapse after returning to the U.S. But it speaks to habits and behaviors in general — what actually motivates people to change behaviors.

Surprise, surprise: for most behaviors, certainly the daily ones, it’s not enough to set goals, or to change attitudes. That new year’s resolution you set? It alone won’t be enough to motivate change. That’s because we are creatures of our environment. The physical cues of the spaces we occupy drive our behavior in incredibly powerful, and wholly unconscious, ways.  The story notes that 45% of what people do every day is done in the same environment and is repeated. The more habitual something is, the more we “outsource our behavior” (researchers’ term from the story) to the environment in which we do it.

That, researchers say, is likely why soldiers who were treated for addiction in Vietnam had such startlingly low relapse rates – they never used heroin in their home environment, so it was easier to make the break.

When it comes to food, the effect of environment has been powerfully demonstrated by Brian Wansink, who runs the food psychology lab at Cornell. When it comes to food, intention makes almost no difference; people eat what the environment tells them to eat. Nobody seems to want to hear that – we like saying words like willpower and personal responsibility. But his research is unequivocal.

We quoted his research several in our book; his ideas had resonated with us, because they confirmed what we had ourselves seen when it came to food and kids: that simply by shopping a farmers’ market, or staying out of the central aisles of supermarkets, we had magically found healthier food in our carts. We had magically seemed to have fewer fights with our kids. For me, it really did feel something like magic, too; I didn’t even have to think about it. It just kinda’ happened.

The environment-as-driver idea is probably why the billion-dollar diet industry just doesn’t work 95% of the time. And why decades of nutrition education and cries of “personal responsibility!” haven’t seemed to make a damn bit of difference for most Americans. It’s also why I recoil from giving chirpy advice, or setting out to “educate” people about feeding kids. It’s not, I believe, that people don’t know what to do, or don’t want to do it. It’s that as a society, we have constructed environments that makes it darned hard to do it even the things we most want.

Here’s a post I wrote about Wansink’s book, Mindless Eating, nearly five whole years ago. I’d still argue that this psychology book, which is not a diet book, is the best darned diet book you’ll ever find.

Back to this morning: when I finally hopped out of bed and dashed, extra-fast, through my pre-dawn routine, I reflected on environment. I didn’t feel like running; I rarely do before I begin. But I knew that my only job would be to get myself there: to just show up at a specific street corner, at the appointed time, in the dark. Once there — with people I see only when I run, on a street corner I never otherwise visit — the environment would take over. I would just start running. The circumstance itself would do it for me, begin moving my feet for me.

And it did. If we start with our environment, it turns out, the rest — healthy food, our own two feet, whatever we most want to change — will follow.

Posted in Cleaner Plate Book Club, Healthier Eating | 2 Comments

Fun is the Key to Making Healthy Family Resolutions That Succeed in the New Year Ahead

Posted on January 1, 2012 by bethb
by Beth
As we enter the New Year, maybe its time to try a new approach with resolutions. The same-old pattern of resolving for a fantastic, healthiest year yet that fades by mid-month — much less mid-year — needs a fresh start of its own.
Sometimes resolutions fail because we make big plans of sudden change, and the change is not something we want to make, or something easy or pleasurable to alter. Resolutions often mean giving up pleasure, not gaining it. It gets more complicated if those resolutions you make are for the whole family, not just yourself. If, at 12:01 a.m. January first, you start passing around the tray of broccoli bites to your vegetable-hating family, it’s a good bet that resolution will last only until 12:02 a.m.
Often, it seems like the only people who succeed at those New Year’s goals are those highly motivated already. The good news is, however, that when fun is added to the equation, less highly motivated people may actually perform better, according to an intriguing study by researchers Dolores Albarracín and William Hart at the University of Florida.
“It’s not that those with high achievement motivation always perform better,” Albarracín said. “You can also get the low achievement motivation folks to perform better than the highs when you present a task as enjoyable and fun.”
Instead of setting a single healthy resolution up for failure, try a series of family challenges that bring fun and a bit of a game approach to your goals for the New Year.
Here’s some new ideas from The Cleaner Plate Club, that offer short and fun challenges you can take on as a family adventure:
  • Designate each family member a week where they have to come up with one healthy recipe idea that they will eat. Everyone tries it together and votes it “in” or “out” of the family menu.
  • Make a fitness challenge with a prize for the winner. The prize shouldn’t be a trip to Ben and Jerry’s, but maybe a long-desired activity or even a “get out of household chores for a week” certificate. Affordable pedometers can even make the challenge incorporate into every day life! He who takes the most steps each month wins the title!
  • Eat your way through the alphabet. One letter every two weeks, a vegetable or fruit or healthy dish starting with that bi-weekly letter.
  • Make a list of new, fun physical activities to try as a family. Foxtrot to fencing, zumba to zip-lining, change it up. You may discover a new sport together, or at least get some very interesting pictures for the family album! Affordable activities are often available at community centers.
  • Find volunteer activities that build on your own health goals. Volunteering at a food bank can offer a day’s worth of physical activity along with a better appreciation of having healthy food on the table at home.

Over time, note the challenges that go well and work for your family. Then, base your bigger changes on things you find fun, incorporating these more and more into your schedule. Ideally, the experience will also offer quality family time, too. Which is healthy for everyone.

Posted in By Beth, Healthier Eating | Leave a comment

Dips Get Kids to Eat More Vegetables

Posted on December 20, 2011 by bethb

This is definitely not new news to any of us moms, but according to a new study in the Journal the American Dietetic Association, researchers have proved that dips, do indeed get kids to eat vegetables. In the study, pre-schoolers with an aversion to bitter foods like broccoli were served the vegetables twice weekly at snack time, sometimes with dip and sometimes plain. Kids who were most adverse to bitter vegetables consumed 80 percent more of the vegetables with the dip.

The research didn’t mention any outcome based on the repeated exposures to the food, but this factor more than others (even dip) is often key to getting kids to eat healthier foods and getting past the “picky.” The kids who already liked broccoli, however, were not swayed by dip — they continued to eat the same amounts as before.

The researchers did try different dips such as hummus and other dressings, not just ranch. All dips were successful in getting kids to eat more vegetables. This is great news if you’ve read the ingredients on a bottle of ranch dressing lately. HFCS, anyone? Here’s a dip recipe from our book The Cleaner Plate Club that actually ups the veggie serving by using lima beans in the hummus.

Yes, lima beans. But they taste good this way! Really.

Lima Bean Hummus

1 cup low-sodium vegetable broth

1 (16-ounce) package frozen lima beans

2 garlic cloves

{1/2} teaspoon salt

3 tablespoons lemon juice

Salt and freshly ground black pepper

{1/3}–{1/2} cup extra-virgin olive oil

Pita bread or other bread wedges

1. Bring the vegetable broth and frozen lima beans to a boil in a medium saucepan. Reduce the heat, cover, and simmer for 15 minutes, until the lima beans are soft.

2. Peel the garlic cloves. Put the bean mixture, garlic cloves, salt, lemon juice, and salt and pepper to taste in a food processor. Pulse until it is a nice purée.

3. Add the olive oil with processor running until the hummus is the desired texture. Serve with veggies!

Makes about 2 cups.

Recipe courtesy of The Cleaner Plate Club by Beth Bader and Ali Benjamin, Storey Publishing.

Posted in By Beth, Kids today, and what they're eatin'., Recipes | Leave a comment

Picky Eaters at the Holiday Table?

Posted on December 18, 2011 by bethb

So, Santa’s already arrived, the stockings long plundered and all bets are off for getting the sugarplums to eat well at the Christmas dinner table? Meanwhile, you’re already feeling a bit like the Grinch just trying to get one holiday meal cooked, much less a special meal for the picky crew.

It’s time for some holiday magic. Or, at least an easy few recipes that both the adults and kids alike will enjoy. This elf is not above using the holidays to get kids to eat red and green vegetables, either.

Merry Christmas to all, and to all a peaceful holiday meal!

Red, Gold, and Orange Salad
This recipe pairs a kid-favorite of in-season, sweet winter citrus and cheese with vegetables for a colorful, tasty introduction to beets. If your kids have already rejected red beets, switch it up to golden beets for a milder flavor. The red and gold colors with green herb accents in this dish make it a stunning and festive seasonal salad the adults will love too.

2 large red beets, peeled and cut into 1-inch cubes

2 large golden beets, peeled and cut into 1-inch cubes

1 small fresh fennel bulb, trimmed, cored, and cut into eighths

2 shallots, quartered

3 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar

Coarse salt and freshly ground black pepper

1 (15-ounce) can mandarin orange sections, drained (or 4 clementines, peeled and sectioned)

1{1/2} cups coarsely crumbled feta cheese

{1/4} cup chopped fresh mint leaves (optional)

1. Preheat the oven to 400 degrees F. Coat a 9-inch square baking dish with cooking spray.

2. Place the beets, fennel, and shallots in the prepared dish. Drizzle with the olive oil and balsamic vinegar, sprinkle with salt and pepper to taste, and toss to coat. Roast until tender, about 1{1/2} hours. Let cool to room temperature.

3. Toss the roasted vegetables with the orange sections. Sprinkle the feta over the mixture, and garnish with mint, if desired.

Serves 4 to 6
Recipes courtesy of The Cleaner Plate Club, Storey Publishing

Carrot-Orange Soufflé
We all wish for peace on earth this season, but this dish may at least bring some peace at the holiday table by eliminating the battle for bites of vegetable. The sweet, light almost mousse-like vegetable dish is an easy one for kids to like and an elegant classic side for the bigger kids-at-heart.

2{1/2} pounds carrots, about 12 medium, peeled and chopped into 1-inch pieces

{2/3} cup sugar

{1/4} cup unbleached all-purpose flour

3 tablespoons plain low-fat yogurt

3 eggs

2 tablespoons butter, melted

1 teaspoon baking powder

{1/2} teaspoon salt

{1/4} teaspoon ground mace or nutmeg

{1/2} teaspoon vanilla extract

{1/2} teaspoon orange extract

1. Steam the carrots until very soft, about 30 minutes. You can do this in an electric steamer. Alternatively, fill a large pot with a couple inches of water, set a steaming basket in it, and bring to a boil. Set the carrots in the basket, cover, and let steam. Let cool completely.

2. Preheat the oven to 350 degrees F.

3. Place the carrots in a food processor or blender, and pulse until puréed. Add the other ingredients separately in order, from the sugar through the extracts, pulsing as you go. Run the food processor until all the ingredients are well mixed.

4. Spray a soufflé dish with cooking spray. Pour in the soufflé batter. Bake for about 50 minutes, until the sides are puffed up and just golden on the edges and the center is set.

Serves 8 to 10.
Recipes courtesy of The Cleaner Plate Club, Storey Publishing

Ham, Tomato and Broccoli Mac and Cheese
If you are tasked with extra picky eaters joining the holiday table this year, try this trick: Use the holiday colors to sell a bit of vegetable in a kid-favorite like Mac and Cheese. You may even call it Santa’s Mac and Cheese if that will help!

1 medium head broccoli, florets only (save the stems to use in broccoli soup or for crunch in salads)

1 cup roasted tomatoes, recipe below

1 {1/2} tablespoons butter

3 scallions, sliced, whites and 1 inch of the greens parts

2 tablespoons unbleached all-purpose flour

1 cup low-fat milk

{1/2} cup vegetable broth

1 {1/2} cups grated Monterrey Jack cheese

Pinch of ground nutmeg

Salt and freshly ground black pepper to taste

{1/2} pound small pasta

1 pound of ham, diced small (in {1/4}-inch cubes)

{1/2} cup panko bread crumbs (or regular bread crumbs)

1. Steam the broccoli for about 5 minutes, until crisp and bright green, but no longer raw. You can do this in an electric steamer. Alternatively, fill a large pot with a couple inches of water, set a steaming basket in it, and bring to a boil. Set the broccoli in the basket, cover, and let steam. Let cool. Chop fine.

2. Make the cheese sauce. Melt 1 tablespoon of the butter in a saucepan over medium heat. Add the scallions and sauté for a couple minutes. Add the flour and whisk. Cook this roux for a bit, until it smells nutty and is golden. Add the milk and the broth and heat for about 5 minutes, whisking as you add. Add the cheese and nutmeg and continue whisking until the cheese melts and the sauce is thick. Season with salt and pepper to taste, remembering that the ham is going in and it is salty.

3. Preheat the oven to 350 degrees F.

4. Bring a large pot of water to a boil and cook the pasta according to the package directions. Drain.

5. Toss the pasta, sauce, chopped broccoli and ham in a large bowl. Layer {1/2} of this mixture in a 2-quart casserole dish (oven safe). Spread the roasted tomatoes for a middle layer of “filling” and top with the rest of the pasta mixture. Melt the remaining {1/2} tablespoon of butter in a small bowl in the microwave, about 20 seconds, and toss with the bread crumbs. Sprinkle over the top of the casserole. Bake for about 15 minutes, until the bread crumbs are golden brown.

Serves 8.
Recipes courtesy of The Cleaner Plate Club, Storey Publishing

Roasted Tomatoes
The recipe makes three cups so you can use the remaining portion for an easy, quick (red and white) bruschetta appetizer with goat cheese for the big people! Which is a nice bonus when you can make two dishes at once on a busy holiday!

1{1/2} pounds cherry tomatoes (about 4 cups), halved

{1/4} cup extra-virgin olive oil

5 garlic cloves, coarsely chopped

1{1/4} teaspoons crushed red pepper flakes

1 tablespoon chopped fresh marjoram, or 1 {1/2} teaspoons dried

Kosher salt and freshly ground black pepper

1 tablespoon chopped fresh basil


1. Preheat the oven to 450 degrees F.

2. Toss the tomatoes, olive oil, garlic, crushed red pepper, and marjoram in a large bowl. Place the tomatoes in a single layer on baking sheets. Sprinkle generously with salt and pepper to taste.

3. Roast until the tomatoes are blistered, about 35 minutes. Top with the chopped basil.

Makes about 3 cups.

Recipes courtesy of The Cleaner Plate Club, Storey Publishing

Posted in By Beth, Cleaner Plate Book Club, Recipes | Leave a comment