Eat Out Eat Well

Red Berries Or Not?

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My husband loves his “red berry” cereal.  Not just any red berry cereal – but Special K Red Berries.  Plain old Special K, blueberry almond, or any other array of color and flavor just won’t do.

Red Berry Facts

The ingredients in Special K Red Berries :

Rice, Whole grain wheat, Sugar, Wheat bran, Freeze-dried strawberries, High fructose corn syrup, Soluble wheat fiber, Salt, Malt Flavoring, Ascorbic acid (vitamin C), Reduced iron, Alpha tocopherol, Niacinamide, Pyridoxine hydrochloride (Vitamin B6), Thiamin hydrochloride (Vitamin B1), Riboflavin (Vitamin B2), Vitamin A palmitate, Folic acid, Vitamin B12

A one cup serving size has:

  • 110 calories (150 calories with ½ cup of fat free milk)
  • 0 grams of fat
  • 0 grams cholesterol
  • 190 mg sodium
  • 27 grams Total carbohydrate
  • 3 grams fiber
  • 2 grams protein

Good, Bad, Or Indifferent?

Over 50 years ago Kellogg produced Special K as an alternative to Corn Flakes.  It is often marketed as Kellogg’s cereal for weight loss because it is made from rice and wheat.

110 calories isn’t bad for a one cup serving of Red Berries.  Just remember that most of us eat more than one cup. At three grams of fiber (over 10% of the recommended daily value), the package can say:  “A good source of fiber.”

By weight, most of the cereal is rice (the first ingredient listed).  Whole grain wheat is second. The added fiber comes from the wheat bran and the soluble wheat fiber.  Sugar is the third ingredient, freeze dried strawberries the fifth, and  high corn fructose corn syrup the sixth.  The two sugars and the berries add up to nine grams of sugar in each cup – the equivalent of a little more than two teaspoons of sugar.  The sodium accounts for 8% of the recommended daily amount.

A Good Breakfast Choice?

How does the breakfast of red berry cereal with fortified skim milk stack up?

It’s all about choices. Eating nothing followed by black coffee and a bagel or pastry sometime during the morning ranks in the negative zone way below good. Having a breakfast that has some protein and fiber and not too much sugar gets the body and brain geared up for the day.

Even though there could be a superior breakfast choice, this is a lot better that the breakfast of a whole lot of nothingness that my husband ate when his only fuel was what was in the gas tank in the car followed by numerous cups of black coffee, no sugar, in his office.  My guess is that the coffee kept company with conference room bagels, snack room cake, and some snagged desktop candy.

In the ranking of good, better, and best – I’d have to give it a good minus.  Adding fresh fruit makes it a good choice.  A better choice would be mixing a cereal with more fiber and protein and less sugar with Special K Red Berries, topped with some fresh fruit.

SocialDieter Tip:

Look for breakfast cereals with:

  • Whole grains  like “whole wheat” or “wheat bran,” not just “wheat.”
  • At least 3 grams of protein per serving.
  • No less than a four-to-one total carbohydrate-to-sugar ratio. This means if the “total carbohydrate” line says 24 grams, the “sugars” should be 6 grams or less, indicating that most of the carbs come from the grain and fibers, not from added sugars.
  • Follow the “five and five” rule:  less than 5 grams of sugar and at least 5 grams of fiber.

Are You Going To Cook That Or Do A Chemistry Experiment?

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Do you watch Top Chef?  I do.  I also watch Top Chef Masters.  And, because I happen to live in the New York City area, I’ve been fortunate enough to eat at wd—50, Wylie Dufresne’s restaurant in Manhattan. Dufresne, a contender on Top Chef Masters and a guest judge on Top Chef, is one of America’s most famous chefs who routinely uses molecular gastronomy in his food preparation.

What The Heck Is Molecular Gastronomy?

It’s a scientific discipline that studies the physical and chemical processes that happen during cooking.  According to Wikipedia, It tries to figure out things like:

  • How different cooking methods alter ingredients
  • What role the senses play in appreciating food
  • How cooking methods affect food’s flavor and texture
  • How the brain interprets signals from the senses to tell us the “flavor” of food
  • How things like the environment, mood, and presentation influence the enjoyment of food

“The Scientific Study Of Deliciousness”

This is how Harold McGee, author of  the book, On Food and Cooking: The Science and Lore of the Kitchen, describes MG. Gourmet Girl Magazine gives these examples of MG techniques:

  • Flash-freezing which involves quickly freezing the outside of various foods, sometimes leaving a liquid center.
  • Spherification: Little spheres are made by mixing liquid food with sodium alginate then dunking it into calcium chloride.  A sphere looks and feels like caviar and has a thin membrane that releases a liquid center when it pops in your mouth.
  • Meat glue: Wylie Dufresne’s “shrimp noodles” are noodles made of shrimp meat and created using transglutaminase, or meat glue, as it’s called at wd-50. It binds different proteins together and is commonly used in foods like chicken nuggets.
  • Foams: Sauces that are turned into froth by using a whipped cream canister, sometimes with lecithin as a stabilizer.
  • Edible menus: Yep, eat your menu. By using an ink-jet printer, inks made from fruit and vegetables, and paper made of soybean and potato starch, your menu can taste like your dinner.
  • Dusts and Dehydration: Dehydrating ingredients into a dust changes the way to use them, for example, making a dust of certain mushrooms and then sprinkling it on food.

The Bottom Line

According to Environmental Nutrition (EN), if you’ve wondered what makes glossy white peaks form when you whip egg whites, or how an ordinary milk can  turn into rich, pungent cheese, you’ve wandered into the world of molecular gastronomy (MG).

MG, “the scientific study of the pleasure giving qualities of foods—the qualities that make them more than mere nutrients,” analyzes long standing culinary practices and old wives’ tales and deconstructs classic recipes. As you lick that delicious ice cream cone do you stop and think about ice cream’s complicated physical structure that includes ice crystals, protein aggregates, sugar crystals and fats in a condensed form?  You don’t, but molecular gastronomists might.

What Does MG Look Like On Your Dinner Plate?

Grant Achatz, a James Beard award winning chef might serve these foods at Alinea, his Chicago restaurant: tiny bits of cauliflower served shaved, fried, dehydrated, and coated in three kinds of custards; Chinese beef and broccoli plated as a traditional short rib, the plate dotted with dehydrated broccoli and peanuts then covered with a clear gelatinous sheet of Guinness beer.

Got you thinking as you lick your lips?

What Can You Do With All Of Those Darn Tomatoes?

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It’s a banner year for tomatoes in the northeast and I have red ones — both large and small — pinkish ones that are sort of heart shaped, plums, green striped ones, and canary yellow ones. The voracious woodchucks and chipmunks (I watched a little Alvin wrestle a tomato off a plant on my deck, roll it across to the stairs, and  then snag it in his mouth like a toddler carrying a giant beach ball) are feasting to their hearts’ content and there is still a surplus.

An Experimental Mixture

Some unexpected company for a casual dinner gave me an opportunity to experiment, to use up some odds and ends in the fridge,  and to invade the tomato surplus.

Aside from my  tomato abundance, I had a big bowl of ripe peaches from the farmers market, lots of basil growing on the deck, and a hunk of feta cheese.

Do Things That Grow Together Go Together?

I had read somewhere that things that grow during the same growing season go together.  Now that may or may not be true, but why not try peaches and tomatoes together?

To go with a roasted chicken I picked up at the market (of course I know I could have grilled some cutlets, but sometimes a shortcut or two is a sanity saver), I made an absolutely delicious tomato, peach, feta and basil salad.

Tomato, Peach, Feta, And Basil Salad

I did not use any precise measurements although the chopped amounts of tomatoes and peaches looked about the same.

Ingredients:

  • Equal amounts of tomatoes and ripe peaches
  • Crumbled feta cheese to taste
  • Fresh basil to taste
  • Salt
  • Balsamic vinegar

1.   Core and seed the tomatoes.

2.  Chop tomatoes into bite sized pieces salt them and let them drain

3.  Remove peach pits and chop into bite sized pieces about the same size as the tomatoes

4.  Make a chiffonade of basil (cut into thin strips)

5.  Mix everything together

6.  Add the crumbled feta

7.  Mix again

8.  Correct the salt and add balsamic vinegar if desired

9.  Serve at room temperature

10.Refrigerate any leftovers which are great the next day as a type of tomato/peach salsa on fish, chicken, sandwiches or anything else you can think of.

Finish Dinner With Blueberries

The perfect — and easy end to such a simple and delicious dinner was the blueberry buckle I wrote about a couple of weeks ago. I had blueberries from the farmers market, too, so I used those, bit I could have combined blueberries and peaches or other berries or stone fruit, too.

SocialDieter Tip:

Roasted chicken; tomato, peach, and feta salad; and blueberry buckle add up to a rather low calorie, low fat meal especially if you have the chicken without the skin, use fat free feta in the salad, and skim milk and decreased amounts of sugar and butter in the blueberry buckle recipe.  Delicious, nutritious, low in calories, and easy.

Sometimes It’s Important To Eat Cake

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. . . And Enjoy Every Bit Of It

We celebrated my Mom’s 90th birthday this past weekend.  Actually, she has three birthdays – the one on her birth certificate and driver’s license (yes, she still drives), one on her baptismal certificate, and a third that doesn’t appear on anything other than innumerable birthday cards. No explanation for this.

As you can see above, my Mom’s name is Virginia.  This is notable because she is one of thirteen children – and the other 12 all have names like Mary, Helen, and John.  Why Virginia?  “I’m named after the undertaker’s wife,” she said.  Thanks, Mom.  Any other strange bits of trivia hanging around the family tree?

Mom wanted to celebrate her birthday at her family’s annual reunion – with her six living siblings and lots of other family.  Okay, doesn’t everyone drive 3 and ½ hours for lunch?  Off we went with a couple of surprise “picture” cakes hidden in the trunk of the car.

And a surprise it was.   She was delighted – and it showed.  And it was so worth the searching through boxes of pictures, picking up the cakes, and the drive.

Sometimes Celebrations Outweigh The Calories

We eat cake for lots of reasons.  It just may taste delicious.  Maybe it’s your favorite food.  Or, maybe you avoid it like the plague because of calories, fat, sugar, and white flour.  All legitimate reasons if they’re your reasons.

But, there are times when celebrations are important, really important – weddings, baptisms, engagements, holidays, and birthdays, to name a few.  Even funerals and memorial services are often followed by food — and cake — because food is a way of bringing together friends and family.

What’s So Important About The Cake?

Special celebration cakes are designed, made, ordered, and eaten with love.  Sometimes they taste good, sometimes they don’t.  Sometimes “diets” get in the way of the meaning of the cake. Sometimes the regimentation of an eating plan gets in the way of the reason for a celebration.

Sometimes cakes are just cakes – like the ones that sit in the multi-shelved dessert display at the diner.  Those are not celebration cakes.  But the lopsided one that your child makes for you on Mother’s Day, or the multi-tiered one at your or your child’s wedding, or the one for your Mom’s 90th birthday are very special.

So have a small piece (or a big one if you want) – or eat only a couple of  forkfuls.   Or, if you’re like my cousin, gleefully eat the corner piece (of a rectangular cake) because it has the most icing.

How would you feel if it’s your birthday or wedding and you hand some of your special cake to a friend who says, “No thanks, I’m on a diet”?

Sometimes it’s important to eat cake.

Do You Eat Because You Are Hungry?

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Coney Island Boardwalk, Brooklyn, NY

Are You Really Hungry?

It’s summertime and the living is easy.  Picnics, barbecues, a sandwich at the beach are often the order of the day. And what about the ice cream cone, the beer with the burger, the peach pie, and the toasted almond from the Good Humor truck?  Vacation often means sun, sand, and eating – whenever. Living is easy, unstructured, and calorically dangerous.
Vacations and free and easy summer days spawn classic scenarios for mindless versus mindful eating.  Mindless eating often happens when there is no “structure” and a lack planning – when you give into “head hunger” as opposed to actual physical hunger.  When you’re faced with groaning buffet tables, holiday spreads with food on every flat surface, and endless passed hors d’oeuvres at an outdoor wedding, do you have a clue about how much – or even what — you have popped in your mouth?

Why Do You Mindlessly Eat?

Hunger doesn’t prompt most people to overeat. Instead, overeating situations are usually created by family, friends, plate size, packaging, lighting, candles, smells, distractions, environments, and feelings.  According to the Mindless Eating website, two studies show that the average person makes about 250 food decisions every day – like deciding between white or whole wheat; sandwich or salad; grilled chicken or tuna; half or whole; kitchen table or chair in front of the TV.  That’s about 250 daily opportunities to be mindful or mindless.

What’s Different About Mindful Eating?

Mindful eating means avoiding the shove it in your mouth, non-thinking kind of eating and encourages slower, more fully focused eating based on hunger and your body’s need for food.  Armed with a plan rather than attacking whatever is edible, you choose carefully, eat more slowly, and savor your food  — not gobbling it as part of multi-tasking, grab and go, or a race to the finish line.
Mindful eating doesn’t mean eating with your back straight, elbows off the table, using the correct fork.  It means being mindful:  conscious and aware of your choices and your food. You can eat anywhere and be mindful – mindfulness and a plan for what and how much you eat are not dependent on your kitchen table or a restaurant menu.  You can be mindful at the beach, at a street fair, and at the office, too.

Table Setting For Lunch, Tuscany, Italy

Stomach Versus Head Hunger

Mindless eating is often prompted by head hunger while mindful eating is largely associated with stomach hunger.
Head hunger is the compulsion to eat when your body isn’t physically hungry — often in response to a learned behavior:  i.e., it’s noontime so I have to eat, doesn’t matter how I feel or if I’m hungry. Head hunger comes on suddenly and often takes the form of cravings, eating when you’re not hungry, eating when you think you should be eating, and mindless snacking. It happens at any time, with no physical symptoms, and includes time cues and sensory triggers, like smell, taste, or texture.  Obsessing about food, habits (like watching TV, working on the computer, or driving), emotional or personal triggers, and cravings can make you think that you’re hungry when you’re really not.

Penn Station, NYC

Physical hunger, or stomach hunger, comes on slowly and usually happens two to four hours after you’ve last eaten. With true stomach hunger you may have an empty or grumbling stomach, lightheadedness, hand tremors, fatigue, or a headache.  It’s your body’s way of telling you that it needs fuel and that it’s time to eat.  You’re usually satisfied with almost anything – unlike the frequent cravings for sugar, salt, fat that occur with head hunger.

SocialDieter Tip:

Head hunger will eventually go away if you ignore it.  Your body is not telling you it needs food for sustenance, rather, your head is talking to you, sometimes quite loudly. With head hunger, try to put off grabbing some food by distracting yourself and ignore it until it goes away.  Often a cup of tea or coffee or a glass of water will do the trick as well as some distracting behavior. If your head hunger is screaming at you it may be tough to ignore.  If you need to eat something ask yourself when you last ate.  If it’s approaching three hours you might be physically hungry in which case you can’t ignore it and it won’t lessen with time. When you eat mindfully you are aware of stomach (physical) hunger versus head (emotional) hunger.  You tune into your body’s signals about what, when, and how much to eat, and when to stop eating because you are approaching full and not because your plate its empty.