With two rambuncious pre-grade school boys on my hands, I never seem to have the time to bake. But a combination of guilt and necessity dominate my thought process at some point, usually by the end of each week. As a stay-at-home mom of two, aren't I obligated to "bake cookies?" Isn't it the requite activity of moms and young children? Further, I am continually faced with the challenge of feeding my vegetarian boys healthy snacks with nutritional value but without heaploads of cane sugar found in store-bought products. In addition, these treats have got to be vegan -- made without eggs, butter or milk -- since my younger one breaks out in hives after eating a crumb-sized bite of anything with dairy in it.
Below is the latest conconction to come out of my latest spontaneous Friday afternoon baking session. Without wanting to over tout my mommy baking skills, I must say that these mini muffins might just be the best-tasting healthy kiddie treat invention of mine yet! (Feel free to replace types of flour used here with whatever you have in your pantry - whole wheat flour, oat flour and soy flour are also nutritious options).
3/4 cup white flour, organic
1 1/4 cup spelt flour, organic
1/2 corn meal, organic
1 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1/2 cup apple juice, organic
1 large or 2 small extra ripe bananas, organic (mashed)
1/4 unsweetened apple sauce, organic
1/4 cup canola oil
1/4 cup honey
1 Tbs white vinegar
1 cup grain sweetened chocolate or carob chips
Mix wet into dry, then add chocolate chips. Bake in mini muffin pan for 15 minutes. (Makes 24 mini muffins.) Let cool then munch away. So moistalicious that you and your kiddie (s) had better eat your fill then hide them from yourself and/or share them with neightbors before they dissapear completely in one sitting!
Sunday, May 15, 2011
Wednesday, May 4, 2011
Creamy Ground Beefless Tomato Sauce With Pureed Spinach (Your Baby Will Love It!)
I'm being presented with the quagimire of many new mothers: my one and a half year old is a picky eater; he will gobble something up one day, then toss it on the floor while laughing mockingly the next.
And my food challenges are more difficult than average since I am raising my boys on a vegetarian diet, not to mention the fact that said baby is allergic to all dairy, which means that he is essentially vegan. I recently stopped breast feeding him, so I am more concerned that ever that he is getting the nutrients he needs on a daily basis.
To add to my food feeding ails, Mr. Baby will not eat vegetables; this poses a yet even more difficulty for a vegan child. A mother recently recommended that I added pureed spinich to tomato sauce. I know about the pureed thing, yet, for whatever reason, had not tried this combo yet. So I went to work ASAP creating a pasta sauce that's as easy as possible to make, since I usually find myself rushing through the cooking process. I came up with this hearty, high protein topping for the pasta of your choosing that both baby and carnivorous daddy ate to the last bite.
16 ounces organic tomato sauce, home-made or store bought
1 container (8 ounces) ground seitan (wheat gluten) or 1/2 cup textured vegetable protein (TVP), soaked in water
1/2 cup soy milk
2 cups spinach, washed or prewashed, blanched then pureed with 1/4 cup water
3 gloves garlic, finely chopped
1 cup grated cow's milk cheese, soy cheese, or vegan cheese (optional)
Combine all ingredients in a saucepan and cook at medium-low heat for 20 minutes. Pile a top the pasta of your choice and eat till you're stuffed!
And my food challenges are more difficult than average since I am raising my boys on a vegetarian diet, not to mention the fact that said baby is allergic to all dairy, which means that he is essentially vegan. I recently stopped breast feeding him, so I am more concerned that ever that he is getting the nutrients he needs on a daily basis.
To add to my food feeding ails, Mr. Baby will not eat vegetables; this poses a yet even more difficulty for a vegan child. A mother recently recommended that I added pureed spinich to tomato sauce. I know about the pureed thing, yet, for whatever reason, had not tried this combo yet. So I went to work ASAP creating a pasta sauce that's as easy as possible to make, since I usually find myself rushing through the cooking process. I came up with this hearty, high protein topping for the pasta of your choosing that both baby and carnivorous daddy ate to the last bite.
16 ounces organic tomato sauce, home-made or store bought
1 container (8 ounces) ground seitan (wheat gluten) or 1/2 cup textured vegetable protein (TVP), soaked in water
1/2 cup soy milk
2 cups spinach, washed or prewashed, blanched then pureed with 1/4 cup water
3 gloves garlic, finely chopped
1 cup grated cow's milk cheese, soy cheese, or vegan cheese (optional)
Combine all ingredients in a saucepan and cook at medium-low heat for 20 minutes. Pile a top the pasta of your choice and eat till you're stuffed!
Wednesday, April 20, 2011
Grain-Free Apple Crisp Minus the Sugar, Plus More Apples!
I recently posted about this fabulous-sounding recipe for Grain-Free Apple Crisp from a fellow mommy blogger that's passover-friendly. I must say that the yum factor was sky high: the in laws and crew gobbled it up, while dissing mom-in-law's store bought Kosher for Passover egg-based cake/bread concoction, which apparently led to choking and spitting due to its unbearable dryness. the pan of my yumminess was craped clean.
However. I would make several changes if made again. Add twice as many apples! The coconut/almond topping is quite rich, and a heavier load of baked apples beneath would have made it a heartier desert. Also, skip the cane sugar! Not necessary at all. Other, unprocessed options would surely taste just as good, include lower glycemic index brown rice syrup and antioxidant-based honey. I threw in half cane sugar and half agave, which I recently read is high in frutose and therefore not quite as healthy as thought.
However. I would make several changes if made again. Add twice as many apples! The coconut/almond topping is quite rich, and a heavier load of baked apples beneath would have made it a heartier desert. Also, skip the cane sugar! Not necessary at all. Other, unprocessed options would surely taste just as good, include lower glycemic index brown rice syrup and antioxidant-based honey. I threw in half cane sugar and half agave, which I recently read is high in frutose and therefore not quite as healthy as thought.
Sunday, April 17, 2011
Pass over the eggs 'n milk on passover
It's time for passover. As a family of heathens, we rarely celebrate. But as new owners of a car (see previous posting about the Leer of Green-ils) there really is no excuse to dissent: we can easily hop in the set of hybrid wheels and head to the in laws, who are doing all the work for the first night's feast. That said, the boys and I won't be eating the classic dishes made with poultry, eggs and dairy. We'll likely gorge on veggie burgers, then try this recipe for a vegan, grain-free desert from fellow tribe member, upper wst side mommy blogger Upper West Side Mom.
her recipe for Grain-Free Apple Crisp sounds delish and looks like a quick recipe. I'll let you know how it turns out!
her recipe for Grain-Free Apple Crisp sounds delish and looks like a quick recipe. I'll let you know how it turns out!
Wednesday, March 23, 2011
Skip the butter n' sugar banana chocolate chip muffins
It's easy as cake (and tastes as good too) to whip together this banana chocolate chip muffin recipe fit for a king - or at least, healthy enough to keep him fit since there's not a pinch of butter, sugar or eggs in them!
It goes without saying that they're great for the kids and daddy too. Butter and eggs contain saturated fat, while refined white (cane) sugar supresses the immune system, not to mention having a high glycemic index, which causes the kidney to over produce insulin, which can lead to diabetes and weight gain.
And the replacements for these ingredients have a thing or two going for them as well: canola oil is a fabulous healthy fat and one of the few food sources rich, specifically, in omega 3 fat. Then there's honey, which contains a spate of antioxidants and other healing properties. Here's the recipe, so get going!
Buy organic ingredients when you can:
1 1/2 cup white flour
1 cup spelt flour
1/4 tsp salt
1/2 baking powder
4 extra ripe bananas, peeled and mashed
1/2 cup honey
1/4 cup canola oil
1 Tbp white vinegar
1 cup chocolate or carob chips, grain sweetened
Mix wet into dry, divide into 12-cup muffin tin and bake at 350 degrees for 15 minutes. Eat in large bites!
It goes without saying that they're great for the kids and daddy too. Butter and eggs contain saturated fat, while refined white (cane) sugar supresses the immune system, not to mention having a high glycemic index, which causes the kidney to over produce insulin, which can lead to diabetes and weight gain.
And the replacements for these ingredients have a thing or two going for them as well: canola oil is a fabulous healthy fat and one of the few food sources rich, specifically, in omega 3 fat. Then there's honey, which contains a spate of antioxidants and other healing properties. Here's the recipe, so get going!
Buy organic ingredients when you can:
1 1/2 cup white flour
1 cup spelt flour
1/4 tsp salt
1/2 baking powder
4 extra ripe bananas, peeled and mashed
1/2 cup honey
1/4 cup canola oil
1 Tbp white vinegar
1 cup chocolate or carob chips, grain sweetened
Mix wet into dry, divide into 12-cup muffin tin and bake at 350 degrees for 15 minutes. Eat in large bites!
Saturday, March 5, 2011
Butter Me Up: Soy and Sunflower Seeds as Alternatives to Peanuts
A classic sandwich that my four-year-old boy N happens to be obsessed with these days is PB&J. He would eat two slabs of bread with nut butter and a smear of jelly for breakfast, lunch and dinner if I let him. And why not? I've considered the nutritional value and determined that PB&J is not so bad, especially if you make sure the PB is organic (peanuts are sprayed with chemicals too), or taken out altogether (replaced by a non-peanut based nut butter), and you look for J that has no added cane sugar.
Now, why change things up, why mess with success and eat nut butters that are not made of peanuts? Aside from the allergy issue, peanuts may contain aflatoxins, according to Dr. Thauna Abrin, my sister, a naturopathic docor and contributing author to my book. Eating aflatoxins, which are caused by fungal growth, can cause a number of health conditions and diseases, according to the FDA. In addition, peanuts also contain mold, and are so not good with people with candida/yeast in their body, according to Dr. Thauna. People who have been on antibiotics, birth control pills, consume high sugar levels or have low immune systems are predisposed to developing high candida levels in their bodies, and should therefore avoid eating peanuts.
In today's day and age, the gamut of alternatives to peanut butter can be found at your local healthfood store. IM Healthy's soy nut butter is an all-time favorite of mine, and the perfect replacement for PB since N's preschool is nut-free. Soy nut butter contains a solid 7 grams of protein in one serving (2 tbsp), not to mention notable amounts of fiber, calcium, potasium and phosphorus.
A die-hard soy nut butter fan for a decade, I recently thought that it would be good for N to mix it up a bit - literally - by trying another type of nut butter that isn't soy-based (soy is argued to be potentially harmful to boys/men becuase it contains a receptor that acts like estrogen in the body), and one that may offer some different or additional nutrients. So I decided to give him sunflower seed butter, a fluffy, if not milky tasting nut butter. While it contains slightly less protein (6 grams a serving), it has more fiber (4 grams a serving) and vitamin and mineral contentm with notable amounts of vitamin B 6and folate, plus magnesium, phosphorus, zinc, copper and manganese.
By comparision, peanut butter contains 8 grams of protein, 2 grams of fiber, and notable amounts of vitamin E, niacin, magnesium, phosphorus and manganese.
Of course, all nuts are packed with omega 6 fatty acids, whereas soy contains higher levels of omega 3 fat - providing a nice balance for the omega 6 fat, which can inhibit absorption of omega 3 if eaten in larger quantities than the daily recommended amount.
Now, why change things up, why mess with success and eat nut butters that are not made of peanuts? Aside from the allergy issue, peanuts may contain aflatoxins, according to Dr. Thauna Abrin, my sister, a naturopathic docor and contributing author to my book. Eating aflatoxins, which are caused by fungal growth, can cause a number of health conditions and diseases, according to the FDA. In addition, peanuts also contain mold, and are so not good with people with candida/yeast in their body, according to Dr. Thauna. People who have been on antibiotics, birth control pills, consume high sugar levels or have low immune systems are predisposed to developing high candida levels in their bodies, and should therefore avoid eating peanuts.
In today's day and age, the gamut of alternatives to peanut butter can be found at your local healthfood store. IM Healthy's soy nut butter is an all-time favorite of mine, and the perfect replacement for PB since N's preschool is nut-free. Soy nut butter contains a solid 7 grams of protein in one serving (2 tbsp), not to mention notable amounts of fiber, calcium, potasium and phosphorus.
A die-hard soy nut butter fan for a decade, I recently thought that it would be good for N to mix it up a bit - literally - by trying another type of nut butter that isn't soy-based (soy is argued to be potentially harmful to boys/men becuase it contains a receptor that acts like estrogen in the body), and one that may offer some different or additional nutrients. So I decided to give him sunflower seed butter, a fluffy, if not milky tasting nut butter. While it contains slightly less protein (6 grams a serving), it has more fiber (4 grams a serving) and vitamin and mineral contentm with notable amounts of vitamin B 6and folate, plus magnesium, phosphorus, zinc, copper and manganese.
By comparision, peanut butter contains 8 grams of protein, 2 grams of fiber, and notable amounts of vitamin E, niacin, magnesium, phosphorus and manganese.
Of course, all nuts are packed with omega 6 fatty acids, whereas soy contains higher levels of omega 3 fat - providing a nice balance for the omega 6 fat, which can inhibit absorption of omega 3 if eaten in larger quantities than the daily recommended amount.
Thursday, February 24, 2011
High protein pasta for hungry boys
Despite the fact that I am living proof that raising a child as a vegetarian is safe and healthy (I've been a veggie all my life), I continue to get dubious glances and skeptical stares when mentioning that I don't give my two boys any meat to eat. Surely they've missed the memo on high protein pasta.
My four-and-a-half year old can eat 3 bowls of pasta at a time, and I unfailingly give him high protein pasta as an unbeatable alternative to popular brands of pasta made of refined wheat flour. Eden Organics kamut pasta is a favorite; kamut is a hearty, nutty grain with seriously high in nutritional content - 9 grains of protein, 5 grams of fiber, plus magnesium, zinc, iron, calcium and plenty of B vitamins per serving. Another top choice is BarillaPlus pasta. The Plus line of this otherwise mainstream brand is packed with a multitude of protein sources, including flaxseed, spelt, oats, barley, lentils and egg whites. Each serving contains 10 grams of protein, 4 of fiber, plus lots of folic acid, iron, and B vitamins.
My boys are growing like sprouts, and being supported to do so by a high protein, animal-free diet. And high protein pasta is a quick n' easy solution to giving them their needed daily intake of protein.
My four-and-a-half year old can eat 3 bowls of pasta at a time, and I unfailingly give him high protein pasta as an unbeatable alternative to popular brands of pasta made of refined wheat flour. Eden Organics kamut pasta is a favorite; kamut is a hearty, nutty grain with seriously high in nutritional content - 9 grains of protein, 5 grams of fiber, plus magnesium, zinc, iron, calcium and plenty of B vitamins per serving. Another top choice is BarillaPlus pasta. The Plus line of this otherwise mainstream brand is packed with a multitude of protein sources, including flaxseed, spelt, oats, barley, lentils and egg whites. Each serving contains 10 grams of protein, 4 of fiber, plus lots of folic acid, iron, and B vitamins.
My boys are growing like sprouts, and being supported to do so by a high protein, animal-free diet. And high protein pasta is a quick n' easy solution to giving them their needed daily intake of protein.
Thursday, February 17, 2011
Our love affair with petroleum (the petroleum of my dreams)
Americans are in the heat of a love affair with a product we may not even be aware of: petroleum. Described as "crude oil" by wikipedia (yes, I am sourcing Wiki), petroleum is a flammable compound extracted from deep in the earth's surface. Perhaps telling, while the country to extract the most petroleum is Saudia Arabia, the Unites States by far uses the most every year -- some 20,000 barrels per day, more than double the amount of China, the second most consuming country.
So why are these tid tibs of info important about some oil that seemingly has no relevance to our daily lives? But it does. What you may or may not know is that petroleum is found all around us, including in products that we ingest and place on our babies' and childrens' skin. Although petroleum most commonly known to be used for fuel and in plastics like tires, is used in the gamut of body products, including chapstick and diaper cream. An anti-foaming agent made from petroleum used in dozens of skin products is highly hazardous, according to The Environmental Working Group. Called petroleum distillates, it's associated with cancer, according to numerous government agencies and environmental organizations. Petroleum jelly (aka Vaseline) and paraffin are also petroleum-based ingredients used in many skin care products.
Another big one is the tempur-Pedic matress. Made of petroleum-based chemicals, foam and plastics, this cozy sleep product has been argued to emit toxins that you breathe in while sleeping.
Now, my mini rant about petroleum has a point. I make an effort to avoid creams for myself and my children that contain petroleum. But I have a few petroleum-related confessions to make. First, we own a tempur-pedic, and have been using it for going on five years. When we were researching a matress to buy back in the day, Mr. Hubbie had his heart set on the T matress, whereas I was pushing for some awesome alternatives from Lifekind. He won that battle, but not without regular reminders from me about the brain cancer we may get some day as a result.
My issues with petroleum have somehow penetrated my subconcious. Mr. Hubbie and I are talking about forgoing city life and buying a house. I had a dream that we found this spectacular house overlooking a valley. It's deconstructed design included a main building for communal acvitities, an outdoor patio area for entertaining, and a separate structure with bedrooms. In the dream, Mr. Hubbie and I gawked over the vast space, the modern feel, and the indoor/outdoor living areas. As an afterthought, I asked the broker who was showing us the house, "What are the buildings made of?" To my horror and Mr. Hubbie's chagrin at my horror, she replied "petroleum bricks." It went without saying that we could not but the house, I explained to Mr. Hubbie. The dream then ubruptly ended.
We all know that petroleum is not used to make bricks for building construction. But the idea is not too far removed from reality: It seems I cannot escape petroleum, even in my dreams.
So why are these tid tibs of info important about some oil that seemingly has no relevance to our daily lives? But it does. What you may or may not know is that petroleum is found all around us, including in products that we ingest and place on our babies' and childrens' skin. Although petroleum most commonly known to be used for fuel and in plastics like tires, is used in the gamut of body products, including chapstick and diaper cream. An anti-foaming agent made from petroleum used in dozens of skin products is highly hazardous, according to The Environmental Working Group. Called petroleum distillates, it's associated with cancer, according to numerous government agencies and environmental organizations. Petroleum jelly (aka Vaseline) and paraffin are also petroleum-based ingredients used in many skin care products.
Another big one is the tempur-Pedic matress. Made of petroleum-based chemicals, foam and plastics, this cozy sleep product has been argued to emit toxins that you breathe in while sleeping.
Now, my mini rant about petroleum has a point. I make an effort to avoid creams for myself and my children that contain petroleum. But I have a few petroleum-related confessions to make. First, we own a tempur-pedic, and have been using it for going on five years. When we were researching a matress to buy back in the day, Mr. Hubbie had his heart set on the T matress, whereas I was pushing for some awesome alternatives from Lifekind. He won that battle, but not without regular reminders from me about the brain cancer we may get some day as a result.
My issues with petroleum have somehow penetrated my subconcious. Mr. Hubbie and I are talking about forgoing city life and buying a house. I had a dream that we found this spectacular house overlooking a valley. It's deconstructed design included a main building for communal acvitities, an outdoor patio area for entertaining, and a separate structure with bedrooms. In the dream, Mr. Hubbie and I gawked over the vast space, the modern feel, and the indoor/outdoor living areas. As an afterthought, I asked the broker who was showing us the house, "What are the buildings made of?" To my horror and Mr. Hubbie's chagrin at my horror, she replied "petroleum bricks." It went without saying that we could not but the house, I explained to Mr. Hubbie. The dream then ubruptly ended.
We all know that petroleum is not used to make bricks for building construction. But the idea is not too far removed from reality: It seems I cannot escape petroleum, even in my dreams.
Sunday, February 13, 2011
Even-your-husband-will-love Apple Cupcakes
I am on a roll with baking.
After barely touching the oven for more than a year (hey, my excuse is that I had a child who refuses to stop nursing), and have become compelled to start baking. Easy stuff: quick snacks that take 15 minutes to make from start to finish are the extent of my inspiration. I'm even too lazy to use a recipe; I just whip together the flours, natural sweeteners and ingredients added for flavor (like apples or chocolate chips), throw the batter in the oven and hope for the best.
This week's experiment is perhaps the best yet: super moist apple cupcakes that contain no processed cane sugar with a high glycemic index (I used agave instead) or butter (canola oil is a great substitute), which is high in polysaturated fat. I'm calling them Even-your-husband-will-love Apple Cupcakes since Mr. Hubbie gobbled them up.
Even-your-husband-will-love Apple Cupcakes
1 cup white flour
1 cup whole wheat flour
2 tsp cinnamon
1 tsp baking powder
1/2 tsp salt
1/2 cup unsweetened apple sauce
1/3 cup agave
1/4 cup canola oil
1 tsp vinegar
Mix wet into dry ingredients. Place batter in cupcake holders in a muffin tin. Bake at 350 degrees for 15 minutes. Eat quickly!
After barely touching the oven for more than a year (hey, my excuse is that I had a child who refuses to stop nursing), and have become compelled to start baking. Easy stuff: quick snacks that take 15 minutes to make from start to finish are the extent of my inspiration. I'm even too lazy to use a recipe; I just whip together the flours, natural sweeteners and ingredients added for flavor (like apples or chocolate chips), throw the batter in the oven and hope for the best.
This week's experiment is perhaps the best yet: super moist apple cupcakes that contain no processed cane sugar with a high glycemic index (I used agave instead) or butter (canola oil is a great substitute), which is high in polysaturated fat. I'm calling them Even-your-husband-will-love Apple Cupcakes since Mr. Hubbie gobbled them up.
Even-your-husband-will-love Apple Cupcakes
1 cup white flour
1 cup whole wheat flour
2 tsp cinnamon
1 tsp baking powder
1/2 tsp salt
1/2 cup unsweetened apple sauce
1/3 cup agave
1/4 cup canola oil
1 tsp vinegar
Mix wet into dry ingredients. Place batter in cupcake holders in a muffin tin. Bake at 350 degrees for 15 minutes. Eat quickly!
Friday, February 11, 2011
Owning a car: the lesser of green-ils
Some might argue that life in an urban setting is inherently "green" - residents use public transportation, walk ridiculous amounts, and many conserve the use of fossil fuels to power their homes by using centralized heat provided by their apartment buildings. I myself am one of these self-proclaimed "green" lifestylers. And my life history doesn't deny it either; I have never eaten meat or owned a car (both of which have been shown to contribute to global warming) and I am approaching my 4th decade. Since I've had children, I've been inspired to greenify even further - I use wind energy by Con Edison to power my 4 person household apartment, I use toxin-free household cleaning products (Seventh Generation is a favorite), and badger my husband about cutting back on accumulating those plastic bags. So I think it's safe to say that my "carbon footprint" is not bad relative to the "average" car-owning, fossil fuel-powered home American.
That said, I recently made a choice that is a lesser of green-ils: I purchased a car. Parenting two young boys with relatives living out of town kind of required it. Given, it's a Prius hybrid with a gasoline engine and electric motor and the highest mpg (50) hybrid car out there. But still. A car is a car is a car. I'm now choking the air with fossil fuels every time I drive the two boys to my in-laws or to do out-of-the-city things I was only able to do by train for 15 years: see friends, attend birthday parties and baby showers. I have yet to take my surburban ventures to the next level by frequenting malls, BJs, Ikea, Target -- the superstore shopping lifestyle of the town and countriers. For now I keep close tabs on my royal blue baby parked on our block surrounded by sheets of ice and piles of snow, deal with alternate side parking twice a week, and accept my downgrade from flawlessly carbon-free gal to the lesser green vehicle-owning mom.
That said, I recently made a choice that is a lesser of green-ils: I purchased a car. Parenting two young boys with relatives living out of town kind of required it. Given, it's a Prius hybrid with a gasoline engine and electric motor and the highest mpg (50) hybrid car out there. But still. A car is a car is a car. I'm now choking the air with fossil fuels every time I drive the two boys to my in-laws or to do out-of-the-city things I was only able to do by train for 15 years: see friends, attend birthday parties and baby showers. I have yet to take my surburban ventures to the next level by frequenting malls, BJs, Ikea, Target -- the superstore shopping lifestyle of the town and countriers. For now I keep close tabs on my royal blue baby parked on our block surrounded by sheets of ice and piles of snow, deal with alternate side parking twice a week, and accept my downgrade from flawlessly carbon-free gal to the lesser green vehicle-owning mom.
Tuesday, February 8, 2011
The "extras" in our diet for breastfeeding moms
One of the best parts of breastfeeding (aside from bonding with your baby and giving him or her your nutritious milk high in antibodies) is how much you can get away with eating. Not that I am eating more on purpose: the fact of the matter is that breastfeeding new moms need to eat more calories and nutrients than non nursing mothers, accorinding to the NIH. Of course, those foods should be high in nutrients. Some of the healthy bites that the NIH recommends for nursing ma mas include wheat germ, sweet potatoes and yello fruits like mango and cantalope.
Fatty meats, whole milk products and sweetened deserts are considered "extras" by the NIH, or "empty calories" as I refer to in my book. You're allowed 100-300 calories of the empty stuff - in other words, the tasty treats that are high in unhealthy fats and/or sugars.
Which begs the question: an I eating too many "extras?" My 16-month old is a voracious breastfeeder (I am working on weaning) and thus I am voraciously hungry at all hours of the days. I stick the the nutritious stuff most of the time (high protein cereals with no added cane sugar, legumes and lots of fruits and veggies) but find my hunger is at time unsatiable unless I gorge on a vegan cookie or peice of cake from Peace Food Cafe or the home source version: a Neuman-o's vegan oreo cookie with a glass of unsweetened soy or almond milk (making up for the sugar-sweetened cookie in the unsweetened milk, of course). I simply can't help the sweet cravings with the babe on my chest, but try to keep the chowing down on sweets to one serving a day.
At least experts at the NIH would agree that us breastfeeding moms need some "extras" in our lives.
Fatty meats, whole milk products and sweetened deserts are considered "extras" by the NIH, or "empty calories" as I refer to in my book. You're allowed 100-300 calories of the empty stuff - in other words, the tasty treats that are high in unhealthy fats and/or sugars.
Which begs the question: an I eating too many "extras?" My 16-month old is a voracious breastfeeder (I am working on weaning) and thus I am voraciously hungry at all hours of the days. I stick the the nutritious stuff most of the time (high protein cereals with no added cane sugar, legumes and lots of fruits and veggies) but find my hunger is at time unsatiable unless I gorge on a vegan cookie or peice of cake from Peace Food Cafe or the home source version: a Neuman-o's vegan oreo cookie with a glass of unsweetened soy or almond milk (making up for the sugar-sweetened cookie in the unsweetened milk, of course). I simply can't help the sweet cravings with the babe on my chest, but try to keep the chowing down on sweets to one serving a day.
At least experts at the NIH would agree that us breastfeeding moms need some "extras" in our lives.
Wednesday, February 2, 2011
Calcium during pregnancy: too little, too much?
Calcium is arguably the most common nutrient known to (wo)man. The milk industry has etched its importance in the diet of Americans on the fact that the stuff is high in calcium. This obsession with calcium is inherently carried over to pregnancy. Just about every preggie gal wants to make sure she's getting enough in her diet despite the fact that prenatal supplements typically contain 300 mg. So it piqued my interest when a male family member commented on a valuable fact hidden at the bottom of table 2 on page 11 of my book: women during pregnancy should be getting 1,000 mg of calcium, the same amount as when they are not pregnant. My scritinizing uncle, baffled by this fact, asked me incredulously, "Is it really true that women don't need more calcium when they're pregnant?"
His skepticism is understandable. Babies in the womb need calcium for bone growth, so why wouldn't pregnant gals needs to consume more of the mineral? His logic seemed so sound that I had to double check the facts. it turns out that I somehow got it right: women during pregnancy and otherwise need to get 1,000 mg a day of calcium, according to the National Institutes of Health dietary guidelines for all vitamin and mineral intake in the United States. So at least I didn't mislead my readers.
"Yes, it does seem counter-intuitive," says Tara Gidus, a dietitian who is a spokeperson for the American Dietetic Association and the editor of my book. "I think what happens is that if you aren't eating enough [calcium during pregnancy], the fetus will take it from your body stores. Kidney stones comprised of calcium are common in pregnant women due to dehydration and also potentially from losing calcium from bones due to not getting enough in the diet."
"It's funny," she continued, "because if you google calcium needs in pregnant women, a lot of people report that women need 1200 mg (a 200 mg increase), but I'm not sure where they get it from. I think one person wrote it once and then it gets regurgitated online."
So you're good to go if you're getting 1,000 mg a day - your body will take what it needs and give it to baby. But what if a preggie gals is overly focused on calcium and pounding 10 glasses of cow's milk a day - can she be getting too much?
It's possible. Turns out the upper tolerable limit for calcium is 2,500 mg a day calcium, and getting too much can lead to high calcium in the blood called hypercalcemia, high calcium in the urine called hypercalciuria and a host of other conditions.
As an aside, almonds, figs, oranges and bok choy are great great sources of calcium.
His skepticism is understandable. Babies in the womb need calcium for bone growth, so why wouldn't pregnant gals needs to consume more of the mineral? His logic seemed so sound that I had to double check the facts. it turns out that I somehow got it right: women during pregnancy and otherwise need to get 1,000 mg a day of calcium, according to the National Institutes of Health dietary guidelines for all vitamin and mineral intake in the United States. So at least I didn't mislead my readers.
"Yes, it does seem counter-intuitive," says Tara Gidus, a dietitian who is a spokeperson for the American Dietetic Association and the editor of my book. "I think what happens is that if you aren't eating enough [calcium during pregnancy], the fetus will take it from your body stores. Kidney stones comprised of calcium are common in pregnant women due to dehydration and also potentially from losing calcium from bones due to not getting enough in the diet."
"It's funny," she continued, "because if you google calcium needs in pregnant women, a lot of people report that women need 1200 mg (a 200 mg increase), but I'm not sure where they get it from. I think one person wrote it once and then it gets regurgitated online."
So you're good to go if you're getting 1,000 mg a day - your body will take what it needs and give it to baby. But what if a preggie gals is overly focused on calcium and pounding 10 glasses of cow's milk a day - can she be getting too much?
It's possible. Turns out the upper tolerable limit for calcium is 2,500 mg a day calcium, and getting too much can lead to high calcium in the blood called hypercalcemia, high calcium in the urine called hypercalciuria and a host of other conditions.
As an aside, almonds, figs, oranges and bok choy are great great sources of calcium.
Monday, January 31, 2011
The Upper Breast Side is really a place
Downtowners and residents of other neighborhoods of New York city often facetiously refer to the Upper West Side as the "Upper Breast Side." And appropriately so since the streets between Lincoln Center and Columbia University are packed with Bugaboos and shrieking toddlers from dawn till dusk. What some may not know is that a little gem of resources for pregnant women and lactating new mothers can be found behind an unmarked awning ensconced between doormen buildings on 70th Street between Broadway and Columbus. The Upper Breast Side is New York City's only Medela Certified Nursing Center, with free breast pump consultations at their MILK BAR. These cramped headquarters for all things related to breastfeeding also offers the gamut of breast pump supplies, maternity and breastfeeding clothes, baby books and plenty of other related gear.
It goes without saying that breastfeeding is the given next step for eco-friendly pregnant gals, who will be giving their infants the immune system boosting nutrients and antibodies they need, not to mention avoiding the use of manufactured formula packaged in aluminum containers.
It goes without saying that breastfeeding is the given next step for eco-friendly pregnant gals, who will be giving their infants the immune system boosting nutrients and antibodies they need, not to mention avoiding the use of manufactured formula packaged in aluminum containers.
Sunday, January 30, 2011
Gettin' some love from Sara Snow/Fitness magazine
Many of us green-friendly moms know of Sara Snow; she's the inspirational green advocate who lives by her word: she is running an eco-friendly home, giving tips to other parents about how to do it too, and writing/blogging about it to boot. Nice, then, to know that she puts in a good word about The Green Pregnancy Diet in her blog published on the Fitness magazine web site.
Saturday, January 29, 2011
In celebration of lentils
Let's take a moment to celebrate lentils. The consummate legume, lentils meet the checklist for all the nutrients that can be found in poulrty, minus the saturated fat. Let's begin with protein. One cup of cooked lentils contains 18 grams of protein. That's more than half of the entire amount of protein that an adult woman needs to get in a day (46 grams). Of course, pregnant women need a little bit more (71 grams) but loading up on lentils still puts a big dent in a preggy gal's protein load for a given day.
But what truly astounds me is the rich vitmain and mineral content of this nutty, tender legume. A single cup is packed with approximately 360 mcg of folate, half the amount a pregnant gal needs during the waking hours of a given day. It also contains lots of fiber, thamin, B6, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese, which I've never even heard of until now. Who knew I was getting my manganese without knowing it. There is even some omega 3 and 6 fat, yet not a trace of cholesterol.
Now, finding convenient ways to eat lentils regularly is another matter. Cooking lentils and flavoring them with the right spices may be out of your league - I know it is mine. Let me direct you to a brilliant, albiet costly - solution: dosa. This spongy Indian pancake made of ground dal (lentils) and rice is an everyday food in large parts of the Indian continent. While I'm not up to the ask of making it from scratch, the Upper West Side mommy hangout Hampton Chutney Co. makes a tasty rendition with lots of toppings to choose from. The best part is that both my one- and four-year-olds, who dismiss my home made lentils with high noses, gobble up the grill-cooked dish with abandon. Ambitious Ones on a budget can venture to the Indian shopping district of your town or city (if there is one) and buy dosa batter at a more affordable price than eating it a restaurant.
But what truly astounds me is the rich vitmain and mineral content of this nutty, tender legume. A single cup is packed with approximately 360 mcg of folate, half the amount a pregnant gal needs during the waking hours of a given day. It also contains lots of fiber, thamin, B6, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese, which I've never even heard of until now. Who knew I was getting my manganese without knowing it. There is even some omega 3 and 6 fat, yet not a trace of cholesterol.
Now, finding convenient ways to eat lentils regularly is another matter. Cooking lentils and flavoring them with the right spices may be out of your league - I know it is mine. Let me direct you to a brilliant, albiet costly - solution: dosa. This spongy Indian pancake made of ground dal (lentils) and rice is an everyday food in large parts of the Indian continent. While I'm not up to the ask of making it from scratch, the Upper West Side mommy hangout Hampton Chutney Co. makes a tasty rendition with lots of toppings to choose from. The best part is that both my one- and four-year-olds, who dismiss my home made lentils with high noses, gobble up the grill-cooked dish with abandon. Ambitious Ones on a budget can venture to the Indian shopping district of your town or city (if there is one) and buy dosa batter at a more affordable price than eating it a restaurant.
Thursday, January 27, 2011
DHA supplements for pregnancy and beyond
In my book, I talk about the fact that women should be getting 300 mg of DHA during pregnancy and 220 mg otherwise. The only food source of this essential fat that supports brain funtion and development is fish, which is well known to contain mercury. The quickest and safest way to get your daily amount of DHA is to take a supplement. I took the Deva brand algae-based DHA supplement for more than 2 years, during pregnancy and for the first year of breastfeeding, which contains 200 mg in a capsule. Now that I'm getting lots of ALA in my diet, which coverts to DHA, and my one-year-old isn't breastfeeding as much, I recently switched to the Blue Bonnet brand of algae-based DHA, which has less of the healthy fat - 100 mg in a cap. I also switched because I could find Blue Bonnet at my local healthfood store, and save on shipping costs.
Now that I have children, the obviously translation of this habit I have formed since pregnancy of taking a daily DHA supplement is to make sure that my boys are getting their DHA too. I 'm psyched about discovering this liquid form of DHA manufactured by Deva. My 4-year-old has rejected every other type of nutrient supplement, including the fool-proof gummy multivitamins for kids. Now, I put seven drops of the liquid DHA into PB&J sandwich every day, which gives him the 100 mg he needs to be getting. It's a life-saver!
Now that I have children, the obviously translation of this habit I have formed since pregnancy of taking a daily DHA supplement is to make sure that my boys are getting their DHA too. I 'm psyched about discovering this liquid form of DHA manufactured by Deva. My 4-year-old has rejected every other type of nutrient supplement, including the fool-proof gummy multivitamins for kids. Now, I put seven drops of the liquid DHA into PB&J sandwich every day, which gives him the 100 mg he needs to be getting. It's a life-saver!
Wednesday, January 26, 2011
Piece of fabulocity at Peacefood Cafe
When searching far and wide for nutritious, low glycemix index cookies, cakes and other treats during pregnancy and otherwise, one needs to look no further than Peacefood Cafe, a little piece of fabulocity on the Upper West Side of Manhattan. Their menu consists of strictly dairy- and animal- free dishes, including some decadent alternatives to burgers and fries such as their fried seitan (high protein meat replacement made of wheat) sandwich and chick pea fries spiced with an Indian flair. But I am drawn back relentlessly for one thing and one thing only: the chocolate chip cookie sandwich. What may sound like a savory dish with a sweet component thrown in is actually a 3-layer desert: two cookies made with spelt flour and agave, and dairy-free chocolate chips, with a generous helping of divine pudding-like frosting in the center. And it never fails: every time I buy this irristible treat in the afternoon on the way to picking up my preschooler, I promise myself that I will take just one or two bites, then share the rest with my husband after dinner. And it never fails: the cookie is gone, baby, gone, within minutes. I am left standing on the corner of Amsterdam and 82nd feeling guilty and gluttonous (but not too much so keeping in mind I consumed no butter, cane sugar or refined wheat flour) but satiated beyond belief and grinning quietly to myself. To make matters more complicated, the pastry chef sometimes throws a curve ball by offering a gluten-free version of the "sandwich" made with chick pea and coconut flour and a pearl-colored frosting tinted with mint oil. And I thought I was innovative with my use of soy flour in baking. The gluten-free version is divine in its own right and highly nutritious to boot - chick peas contain B vitamins, iron and protein, and coconut flour contains vitamin C, iron, and calcium, and contains more fiber than wheat flour.
Tuesday, January 25, 2011
in a sec vegan chocolate chip cookies
I'm ashamed to admit that it's far too long since I posted. Per my blog name, I published The Green Pregnancy Diet in 2009. I have since had my second boy, and life seems to consume itself endlessly with few reprieves for blog postings. But I could not resist sharing my excitement in getting back into a past time from my single days: baking cookies. Not just any ol' cookies - that is, high glycemic index treats composed of refined flours, butter and sugar. The cookies du jour are pregnancy and child friendly, containing essential fatty acids and low glycemic index ingredients and that can be made in a sec. I just whipped together these vegan cholocate chip cookies for a playdate this afternoon. Use organic ingredients when you can:
1 cup white flour
1 cup soy flour
1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp salt
2 tsp vanilla
1/3 cup canola oil
1/2 cup cold water
1/4 cup maple syrup
1/3 cup sugar - use organic fair trade or unrefined turbino if you can
1 cup vegan chocolate chips - Sunspire sells grain-sweetened chips made without cane sugar
Mix wet and dry ingredients seperately, then add wet to dry, then add the chocolate chips at the end. Scoop tsp sized cookies onto an ungreased baking sheet. Bake at 350 degrees for 12 minutes. Super delish!
Just as a refersher for those of you who have not read my book, canola oil is high in ALA, the only plant source of omega 3 fat, and is a great alternative to butter in baking. Maple syrup has a lower glycemic index than sugar, and soy flour has a rock bottom glycemic index, plus has the added benefit of more protein than wheat flour.
1 cup white flour
1 cup soy flour
1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp salt
2 tsp vanilla
1/3 cup canola oil
1/2 cup cold water
1/4 cup maple syrup
1/3 cup sugar - use organic fair trade or unrefined turbino if you can
1 cup vegan chocolate chips - Sunspire sells grain-sweetened chips made without cane sugar
Mix wet and dry ingredients seperately, then add wet to dry, then add the chocolate chips at the end. Scoop tsp sized cookies onto an ungreased baking sheet. Bake at 350 degrees for 12 minutes. Super delish!
Just as a refersher for those of you who have not read my book, canola oil is high in ALA, the only plant source of omega 3 fat, and is a great alternative to butter in baking. Maple syrup has a lower glycemic index than sugar, and soy flour has a rock bottom glycemic index, plus has the added benefit of more protein than wheat flour.
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