Eating for Pregnancy WINS Mom’s Choice Award

Posted on December 19, 2009

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I’m thrilled to announce that the completely revised and expanded second edition of Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be has just won the 2009 Mom’s Choice Gold Award in the Pregnancy and Childbirth category. Yippee!!!

I am particularly honored seeing that the distinguished panel of judges included: Dr. Twila C. Liggett, ten-time Emmy-winner, and founder of PBS’s Reading Rainbow; Julie Aigner-Clark, creator of Baby Einstein and the Safe Side Project; Jodee Blanco, New York Times best-selling author; Priscilla Dunstan, creator of Dunstun Baby Language; Patricia Rossi, host of NBC’s Manners Minute; Dr. Letitia S. Wright, D.C. Host of the Wright Place TV Show; and Catherine Whitcher, M.Ed., special needs expert and founder of Precision Education, Inc. Check out the Mom’s Choice Award website at  http://www.momschoiceawards.com/index.php.

In the “Dear Reader” section of Eating for Pregnancy, I explain that my two pregnancies were particularly difficult ones, which is how the seed for this book was planted. I decided to put my cooking skills to good use to help pregnant women and their families eat as healthfully as possible. Rose Ann Hudson, RD LD, my co-author, had two relatively easy pregnancies, but, working as a perinatal nutritionist for more than two decades, she frequently reminds me, “I’ve seen everything” and, indeed she has. She offers easy-to-read-and-follow nutritional advice based on all the questions she’s gotten over the past 20 years.

Together Rose Ann and I, along with our four fabulous contributors…Elaine B. Trujillo MS, RD; Dr. Shoshana Bennett, Phd; Dr. Linda Wade, PhD; and Victor Palo… worked really hard to create a book designed to help all expectant mothers get through their nine-month journey with the best possible outcome. A new Nine Months Later section also helps moms deal with nutrition and breastfeeding, tips for coping with and preventing postpartum depression, and a Stay Balanced Diet for Mothers with exercises is guaranteed to take off the baby fat. http://www.staybalanceddiet.com/

Receiving the Mom’s Choice Award recognizes our efforts and makes us proud. The nutritional information in Eating for Pregnancy continues to keep our families healthy, and the  recipes remain staples in our homes…our extended family and friends tell us they still cook from the book, too.

So, here’s to healthy babies and happy families everywhere! Become a fan of the new Eating for Pregnancy Facebook Fan Page at http://www.facebook.com/pages/Eating-for-Pregnancy/202886465793?ref=ts. It’s under construction, but soon will become a place for new moms to post their baby news, questions, and adorable baby pics! Fun ahead!

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CNN Hero Offers Food for the Soul

Posted on December 14, 2009

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This blog is all about good food and healthy eating…but I can’t resist sharing a truly captivating story about a young Filipino, Efren Peñaflorida, the 2009 CNN Hero of the Year, who I met in the Philippines, my home for the past four years. His message, which you’ll see below, is food for my soul…and I hope yours, too.

Last May, I was sitting in Dr. Lucila Bernardo’s dentist chair in Manila getting a crown fitted. Over the course of my many visits, we had become close friends. That morning, when her fingers weren’t crammed uncomfortably into my comparatively small mouth, I explained to her that I had a wonderful collection of children’s books that I’d like to donate to a worthy cause before I moved back to the US. I asked her if she knew of any local organization that could use them.

She froze. Then, took off her blue mask. I could see her dark eyes mist tearfully as she stared straight into mine. She told me that she had seen a story that morning on the news about a school on wheels in Cavite, her home province. “Call them,” she begged, “They could use the books!”

When I returned home, I searched online and found the Dynamic Teen Company website. Two weeks later, my daughter, Allie, my sister, Liz Abernethy, my assistant-cook, Thelma Javier, and my blond labradoodle, Pucci, drove to Cavite to meet Efren Peñaflorida. We dropped off five boxes of books and visited for a while. As we did some interactive reading with a group of about twenty underprivileged children, who call the local garbage dump and graveyard home, I saw firsthand the magic that Efren was spinning from these wooden pushcarts.

These children could all read! They were inspired. They had caught the learning bug. Suddenly, thanks to one man and a group of industrious volunteers, their options were no longer limited to picking through trash heaps and selling what they scavenged. Reading and math basics opened their potential path to loftier heights.

I said to my sister, a recent Princeton University graduate, you’ve got to write about this. This is the definition of real hope and promise in today’s world. And so she did. Here’s her story http://dynamicteencompany.org/2009/the-heroes-are-here.

On Thanksgiving day, I received a one line e-mail from Liz. “Look who won the CNN Heroes award. Go Efren!!!!!” http://www.huffingtonpost.com/2009/11/26/cnn-heroes-airs-tonight-c_n_370001.html

I clicked the link, and as I watched Efren graciously accept his award, the lump in my throat dissolved into tears. In his acceptance speech, Efren said: “Our planet is filled with heroes. Young and old, rich and poor, men, women…of different colors, sizes, and shapes. We are one great tapestry. Each person has a hidden hero within. You just have to look inside you and search it in your heart. So, to each and every person inside this theater, and those who are watching at home, the hero in you is waiting to be unleashed. As I always tell my volunteers at the Dynamic Teen Company…you are the change that you dream as I am the change that I dream, and collectively, we are the change that this world needs to be. Mabuhay!”

May 2010 be filled with peace, hope, and joy for all mankind! And may we each find that hero hidden within.

Captions: Above: Back row, far left, my sister, Liz in blue, stands next to my daughter, Allie in purple, who is standing alongside some of the children of DTC. I’m in the front row, kneeling next to my blonde labradoodle. Efren is to the right in the black t-shirt. Below: Children posing with their pushcart at DTC.

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Say NO to Trans Fats

Posted on December 14, 2009

High in fatIn a perfect world, there’d be no commercially processed trans fats. But since that’s not the case…it’s up to you to ban them from your world.

The only way to do this is to carefully read the labels of all the processed foods you place in your grocery cart, and to be aware that commercially fried foods and many frozen foods contain trans fats (aka partially hydrogenated oil or trans fatty acids). If you can afford to shop at Whole Foods, Trader Joe’s, and similar venues, your work is easier. Their trained teams have already screened products for you.

Many major-brand cookies, crackers, cereals,doughnuts, and similar items get their appealing texture and extended shelf-life from partially hydrogenated oils. Fast foods are commonly deep fried in hydrogenated oils, which can withstand high temperatures and can be reused. Basically, these mega-million-dollar-manufacturers are cutting their costs at a cost to your health. While their products may be comparatively less expensive on the grocery shelf or in the greasy fast food lane, your cholesterol levels and waistline will ultimately pay the real price.

So, what exactly are these nasty trans fats and why are they so unhealthy?

If an oil is labeled partially hydrogenated, it means that the regular, otherwise healthy, unsaturated version of that oil has undergone the process of being heated, then infused with hydrogen bubbles. The fatty acids in the oil subsequently acquire some of the hydrogenation, which makes them denser. If you fully hydrogenate oil, you create a solid fat out of a liquid (Crisco or stick margarine are examples). If you stop partway, you create a semi-solid, or partially hydrogenated oil, which has the rich consistency of butter.

Both hydrogenated and partially hydrogenated oils are harmful because they contain high levels of trans fats. Trans fats have been shown to raise LDL (bad cholesterol) and to lower HDL (good cholesterol), and to increase levels of lipoproteins and triglycerides—all factors related to heart disease. It is also associated with an increased risk of developing type 2 diabetes.

I banned trans fats from my family’s diet about eight years ago. Do the same  for yours! If you’re not yet convinced, check out these websites. Basic information is available at http://www.americanheart.org/presenter.jhtml?identifier=3045792. For encyclopedic and chemical definitions, history, nutritional guidelines, and tons more information click http://www.wikipedia.org/wiki/Trans_fat. For information on legal battles, news stories, and dubious products click http://www.bantransfats.com. Also, check out my book, Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

PS: Naturally occurring trans fats can be found in some meat and dairy products, but they are believed to be significantly less harmful, if at all. I’ll tackle that topic in another blog entry.

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Fiber Fix

Posted on December 7, 2009

fiber1We all know we should eat more fiber…but before I rattle off facts and food sources, I’d like to give you a crash course on the ins and outs of digestion (no pun intended) and why fiber is so important.

Digestion begins in the mouth, where salivary enzymes break down starches into smaller molecules for the body’s nourishment and energy. After being chewed and swallowed, the food enters the esophagus, a long tube that runs from the mouth to the stomach. The stomach churns the food and bathes it in gastric acids, which help digest protein. Then, the chyme (or partially digested food) travels to the small intestines, where further breakdown occurs and nutrients are absorbed by the intestinal walls. Most of the absorbed nutrients enter the bloodstream and are carried throughout the body for storage or further chemical synthesis. The leftover roughage continues to move through the large intestines where it soaks up water to increase its bulk, and we all know what shows up at the other end.

An adequate intake of dietary fiber and fluids, particularly water, are the best ways to keep this machine moving smoothly and to prevent constipation. There are basically two types of fiber: soluble and insoluble. To receive the greatest health benefits, it is advisable to consume a wide variety of both types. Here’s an easy way to remember the differences.

Insoluble fiber, such as fruits and vegetables, wheat bran, and nuts, does not dissolve in water. This roughage moves material through your digestive system and forms the bulk of your stool. It is vital for regularity and maintaining a healthy intestinal tract.

Soluble fiber, including oats, peas, and beans, dissolves in water to form a gel-like substance—think of gooey warm oatmeal. In addition to ferrying chyme along the digestive tract, soluble fiber helps to lower blood cholesterol by sweeping the bad LDL cholesterol out of your system before it sticks to your arteries, and it can also reduce blood-sugar levels by slowing down the absorption of glucose in the blood. A high intake of soluble fiber is particularly recommended for diabetics or anyone diagnosed with pre-diabetes.

The recommended fiber intake for adults is 25 to 30 grams. Children need about half that, depending on their age and size. Most people get the bulk of their fiber at breakfast, through fresh fruit and cereals. Ideally, boxed cereals should contain at least 8 to 10 grams of fiber per serving. Because kids’ cereals contain nowhere near this amount, you might try mixing some high-fiber cereal with their favorite brand. During the rest of the day, fiber can come from whole wheat bread, whole wheat pasta, brown rice, vegetables, fruits, and beans. The following list comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.

High-Fiber Food Sources and Grams of Fiber

½ cup General Mills Fiber One Cereal = 14 grams
½ cup Kellogg’s All Bran Cereal = 10
1 cup raspberries = 8
½ cup cooked lentils = 8
½ cup cooked black beans = 7
½ cup cooked chickpeas = 5
1 potato with skin = 5
½ cup canned kidney beans = 5
½ cup cooked green peas = 4
½ cup Kellogg’s Raisin Bran Cereal = 4
1 cup quick-cooked oatmeal = 4
1 cup blueberries = 4
1 medium apple with skin = 4
2 slices whole wheat bread = 3
1 cup strawberries = 3
1 medium orange = 3
¼ cup wheat germ = 3
5 dried dates = 3
½ cup broccoli = 2
5 whole wheat crackers = 2
½ cup Brussels sprouts = 2

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My 5 Favorite Cookbooks of 2009

Posted on December 7, 2009

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My 5 Favorite Cookbooks of 2009

Like most professional cooks, I have hundreds of cookbooks that I’ve amassed over the decades. But unlike most professional cooks, my home changes every three to four years. You see, my beloved husband is a Foreign Service Officer, so whenever he gets a new assignment, I pack up the family and we head overseas for an exciting new adventure. Honestly, I love exploring unfamiliar foods and cultures (which makes all of this moving insanity worthwhile), but inevitably, on moving day, our shipment is grossly overweight, and it’s my cookbooks that are first to go. Leaving Manila in the summer of 2008, I donated more than 200 cookbooks and hundreds of back issues of food magazines to a local cooking school. They were thrilled, and I avoided paying thousands of dollars on overweight shipping costs. You’d think I’d learn to cut back on cookbooks, but no…new ones appear on my wish list every year.

This year was a good one for cookbooks, including my own completely revised second edition of Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be released in June 2009. I cook from this book ALL the time…this past week I made the hummus, chicken curry, black bean soup, chicken salad, and fruit-filled granola. I was, in fact, doing double duty: cooking for a friend, who is on a low-iodine diet for her upcoming thyroid cancer radiation treatment, and cooking for my father, who is on a low-sodium diet. My family reaped the delicious benefits (even in their lunch boxes). Bottom line: you don’t have to be pregnant to cook from this book….and, you can modify the 150 recipes (including lots of new Asian-inspired vegetarian and vegan recipes) to suit your family’s needs and taste buds.

So, what do I recommend for the cook in your life this holiday season? Here are five of my favorite cookbooks from 2009. Happy Holidays from my kitchen to yours!

Gourmet Today: More than 1,000 All-New Recipes for the Contemporary Kitchen by Ruth Reichl (Editor) Retail: $40.00 ($23.40 amazon price) This cookbook delivers on all of its promises, producing flavorful dishes for every occasion, from family meals to formal dinners. Reichl’s charmingly honest voice (which shines through in her poignant memoirs), and a collection of 1,000 plus professionally tested recipes from the Gourmet test Kitchen, makes this the PERFECT addition to anyone’s cookbook collection. It’s especially timely as November sadly saw the last issue of Gourmet Magazine, a publication I’ve subscribed to for decades.

Asian Dumplings: Mastering Gyoza, Spring Rolls, Samosas and More by Andrea Nguyen Retail: $30.00 ($19.80 amazon price) Who doesn’t LOVE a delicious dumpling? A Taiwanese friend of mine living in the Philippines, Tina Wong, taught me how to make authentic pork-and-cabbage Chinese New Year’s dumplings. We would make batches of them (literally hundreds) for our families, and then sit down and stuff ourselves silly for lunch. Nguyen’s illustrated step-by-step technique makes dumplings and other wrapped delights attainable for the home cook. I have this lovely book…and can’t wait to cook from it during the holidays. I can already hear the oohs and aaahs.

Weber’s Way to Grill: The Step-by-Step Guide to Expert Grilling by Jamie Purviance Retail: 24.95 ($16.47 amazon price) The perfect gift for the grill-hunk/babe in your life. Comes complete with techniques, tips, recipes, and tons of other info to make grilling fun, tasty, and easy…everything it should be. My grill-hunk-husband will be thrilled to find this tome under the tree.

Bite-Size Desserts: Creating Mini Sweet Treats from Cupcakes and Cobbles to Custards and Cookies by Carole Bloom, CCP Retail: $24.95 ($16.47 amazon price) When all you want is a sweet bite to end the perfect meal…make one of Bloom’s delectable confections. Her Double Lemon Meringue Tartlets and Chocolate Espresso Pots de Crème will leave everyone’s taste buds swooning. For me, this book will be an indispensable tool for all of the coffees, teas, cocktails, and formal dinners I will host when I’m entertaining overseas. Thanks Carole!

Cooking Light: The Essential Dinner Tonight Cookbook: Over 350 Delicious, Easy, and Healthy Meals by the Editors of Cooking Light Magazine Retail: $29.95 ($19.77 amazon price) A go-to book for everyday cooking. The Cooking Light test kitchen is a trusted source for healthy, tasty recipes, and most of them are quick and easy. The Chicken Enchiladas with Salsa Verde were a hit with my family, and they also loved the Corn Chowder (I substituted bacon for the hot-smoked salmon). A great book for all busy cooks.

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Sweet Gratitude: The Perfect Gift

Posted on December 6, 2009

sweet-gratitude1Looking for a holiday gift for a teacher, co-worker, boss, aunt, or friend that says Happy Holidays and Thank You at the same time? Judith Sutton, author of Sweet Gratitude: How to Bake a Thank You, has created the perfect solution. I buy her book by the dozen (no kidding) and give them to teachers, doctors, co-workers, and as hostess presents ($15.95 for a hard-cover cookbook with whimsical watercolor illustrations is a lot cheaper than a bouquet of flowers, and it lasts longer too! http://www.amazon.com/Sweet-Gratitude-Thank-You-Really-Important/dp/1579652611). When it comes to super-size thank yous…for the friend who took care of my spunky blonde labradoodle for a week…I give the book along with a delectable confection I baked from it.

Honestly, I’d be hard pressed to choose a favorite recipe. Those I return to repeatedly include the Little Lemon Loaves, Devil’s Food Cupcakes, Very Special Fudgy Brownies, Melt-In-Your-Mouth Coconut Macaroons, and the Chunky Chocolate Chip Cookies. With Judith’s permission, below is a deliciously crisp gingersnap to indulge yourself and others. To quote from her recipe notes: “…A friend who never bakes asked for the recipe as soon as he tasted them and then made them at Christmas. They keep and ship well—slip them into your holiday gift boxes or other care packages, or into the kids’ lunch boxes.” http://www.sweetgratitude.com

Judith Sutton’s Spicy English Gingersnap

Makes about 96 cookies
2 cups unbleached all-purpose flour
2 teaspoons baking soda
2 teaspoons ground ginger
½ teaspoon ground cinnamon
Pinch of ground allspice (optional)
½ teaspoon salt
1/8 teaspoon freshly ground black pepper
12 tablespoons (1-1/2 sticks) unsalted butter, at room temperature
½ cup granulated sugar, plus about 1 cup for rolling
½ cup packed light brown sugar
1 large egg
¼ cup dark molasses

  1. Whisk together the flour, baking soda, ginger, cinnamon, allspice, if using, salt, and pepper in a medium bowl.
  2. In a large bowl, bear the butter and both sugars with an electric mixer on medium speed until light and fluffy, 2 to 3 minutes. Scrape down the sides of the bowl. Beat in the egg, blending well, then beat in the molasses. On low speed, beat in the flour mixture in two additions. Cover and refrigerate until the dough is firm enough to shape, about 2 hours. (The dough can be refrigerated for up to 1 day; it can also be frozen, well wrapped, for up to 2 weeks. Thaw in the refrigerator before using.)
  3. Put the racks in the upper and lower thirds of the oven and preheat the oven to 350 degrees F. Grease two heavy baking sheets (if you don’t have heavy baking sheets, reduce the baking time by a minute or two).
  4. Put the sugar for rolling in a small shallow bowl. Using about 1 level teaspoon of dough per cookie, roll the dough into scant 1-inch balls, then roll the balls in the sugar, coating well, and place 2 inches apart on the prepared baking sheets.
  5. Bake for 9 to 11 minutes, switching the position of the baking sheets halfway through baking, until the cookies are flat and crinkled and the edges are very slightly browned. Let cool on the baking sheets for 1 to 2 minutes, then transfer the cookies to racks to cool completely. (The cookies can be stored in an airtight container for up to 5 days.)

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Perfect Chocolate Sauce

Posted on December 3, 2009

chocolate-sauceThe other day my sister-in-law, Martha Grove, made a velvety smooth, decadently rich chocolate sauce to pour over vanilla ice cream. “How did you make this?” I asked, licking every morsel off my spoon. “It’s so easy,” she said. Here’s her recipe. I’ll skip the nutritional information. Moderation and self-control are key!

Martha Grove’s Perfect Chocolate Sauce

Makes about 1-1/2 cups
1-1/2 cups (8 ounces) semi-sweet chocolate chips (I used Hershey’s)
6 tablespoons milk (any kind), to desired consistency
1 tablespoon unsalted butter

Combine all of the ingredients in a heavy-based saucepan and cook over low heat, stirring constantly, until melted and smooth. Thin with more milk, one teaspoon at a time, if desired. Serve warm. Cover and store at room temperature for up to 3 days.

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