Thursday, February 13, 2014

Mindless Eating

You think you're in control of your eating behavior-- but you aren't

In 2005, Brian Wansink's research group published a remarkable study that demonstrates the powerful unconscious influence of the food environment on our consumption (1).

Volunteers were invited to a test kitchen to eat bowls of tomato soup for lunch. Each person was given a bowl containing 18 ounces of soup-- but there was a catch. Half the volunteers were given custom-made soup bowls that partially refilled as they ate, such that the soup level dropped more slowly.
Read more �

Tuesday, February 11, 2014

5 Easy and Effective Ways to Eat Less

Why do we overeat?  Why is it hard to lose fat once we've gained it?  Is there a way to comfortably and sustainably eat less and lose fat? 
 
I recently did an interview with Armi Legge of Evidence Magazine that gives an overview of my thinking on these topics-- based on a large and compelling body of research that rarely reaches popular media sources in useful form. 
 
At the end of the interview, Armi asks me to list my top five tips for reducing calorie intake.  Enjoy!
 
 
 

Sunday, February 9, 2014

Cajun Fare with the Assiniboine Park Conservancy and the MLCC


Last night I presented the following dishes for the Assiniboine Park Conservancy at the Madison Square MLCC.  Bran Adams, Education Coordinator for the APC, presented on culture and plants of the American South Cajun experience and Scott Strizic, Product Consultant for the MLCC, presented wonderful beverage pairings.  

 

Jambalaya, photo by Karen Peters

Welcome beverage:  The Hurricane  

 

1. Sweet Potato and Apple salad

Paired with Santa Margherita Prosecco, $16.99 on sale now, regular, $17.99

  

  • 4 cups peeled and grated sweet potatoes 
  • 2 tart green apples, peeled, cored and chopped
  • 1/2 cup dried red currants
  • 1/2 cup pecan pieces, toasted
  • Juice of 1 orange
  • Juice of 1 lime
  • 2 tablespoons white wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, finely minced
  • Salt and freshly ground black pepper, to taste
  • 1/3 cup olive oil

Mix the sweet potatoes, apples, currants and pecans in a large bowl. Combine the juices, vinegar, mustard, garlic, salt and pepper in a small bowl. Whisk together, then add the oil in a thin stream, whisking constantly. Pour over the salad, toss well to combine well, then refrigerate overnight before serving.

YIELD: 6-8 servings.



2. Ultimate Shrimp and Grits (By Tyler Florence)
Paired with Cave Springs Riesling, $16.99
  
For the grits:
3 cups milk
3 cups heavy cream
1 cup stone-ground white cornmeal
2 tablespoons unsalted butter
Kosher salt
Freshly ground black pepper

For the shrimp:
2 tablespoons extra-virgin olive oil
1 medium white onion, minced
1 garlic clove, minced
1 pound andouille or spicy Italian spicy sausage, cut in chunks
1/4 cup all-purpose flour
2 cups chicken stock
2 to 3 bay leaves
2 pounds large shrimp, peeled and deveined, tails on
Pinch cayenne pepper, adjust to personal preference
1/2 lemon, juiced
Kosher salt
Freshly ground black pepper
2 tablespoons finely chopped fresh flat-leaf parsley
4 green onions, sliced

Directions
For the grits:

Place a 3-quart pot over medium-high heat. Add the milk and cream. Slowly whisk in the cornmeal. When the grits begin to bubble, turn the heat down to medium low and simmer, stirring frequently with a wooden spoon. Allow to cook for 10 to 15 minutes, until the mixture is smooth and thick. Remove from heat and stir in the butter, thin it out with a little extra cream. Season with salt and pepper.

For the shrimp:

Place a deep skillet over medium heat and coat with the olive oil. Add the onion and garlic; saut� for 2 minutes to soften. Add the sausage and cook, stirring, until there is a fair amount of fat in the pan and the sausage is brown. Sprinkle in the flour and stir with a wooden spoon to create a roux. Slowly pour in the chicken stock and continue to stir to avoid lumps. Toss in the bay leaves. When the liquid comes to a simmer, add the shrimp. Poach the shrimp in the stock for 2 to 3 minutes, until they are firm and pink and the gravy is smooth and thick. Add the cayenne pepper, Tabasco and lemon juice. Season with salt and pepper; stir in the parsley and green onion. Spoon the grits into a serving bowl. Add the shrimp mixture and mix well. Serve immediately.


3. Chicken, Sausage and Tasso JAMBALAYA
Paired with Purple Cowboy Tenacious Red, $16.03

by Marc Savoy of Eunice, LA

  • 1 whole chicken cut up
  • 1 pound smoked sausage, sliced
  • 1/2 pound tasso, cut into chunks
  • 2 onions, chopped
  • 1 bell pepper
  • 4 cloves garlic
  • 5 cups rice
  • 1 tablespoon seasoning mixture (4 parts cayenne, 2 parts black pepper, 2 parts garlic powder, 1 part onion powder, 1 part salt)*

Brown the chicken. Add the sausage and tasso and cook for about fifteen minutes. Pour off the fat but keep the drippings in the pot. Add the vegetables and cook until soft. Add 10 cups of water and two teaspoons of salt. Bring to a boil and add rice. Cover and cook over low heat until rice is cooked.

YIELD: 8-10 servings.
* I admit to a bias against garlic and onion powders but I'm so impressed with this blend and outcome!



4. SWEET POTATO PONE
Paired with Malmado Malbec, served cold, $23.99

  • 2-1/2 pounds sweet potatoes
  • 1/4 cup melted butter
  • 2 eggs
  • 1/4 cup dark brown sugar, firmly packed
  • 1/2 cup milk
  • 1-1/2 tablespoons vanilla extract
  • 1/4 cup light molasses
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon cloves
  • 1 teaspoon grated orange zest 

Preheat oven to 375�F.

Cook the potatoes unpeeled until tender throughout. Let cool. Peel and mash the potatoes, then stir in melted butter.

In a bowl, beat the eggs, add sugar and beat thoroughly. Add milk, vanilla, molasses, salt, cinnamon, nutmeg, cloves and orange zest. Beat until well blended. Stir into mashed sweet potatoes, then mix until well blended.

Place the mixture into a buttered 1-1/2 quart baking dish. Optionally, you may sprinkle the top of the pone with additional brown sugar. Cover with foil and bake for 50 minutes; uncover, then bake for 10 minutes. Allow the pone to cool completely before serving.

YIELD: 6-8 servings.


Saturday, February 8, 2014

Gluten Free Chocolate Pancakes

What are your thoughts on breakfast in bed? 

Gluten Free Chocolate Pancakes// Loves Food, Loves to EatI think sounds nice, in theory� but really, I sort of hate it. Eating in bed grosses me out. Crumbs and food smells in the bed� no gracias. But, I am all for a quick chocolaty breakfast for Valentine's Day� just, served in the dining room. PS. Who am I kidding� we totally only eat on the couch in front of the tv. 

Gluten Free Chocolate Pancakes// Loves Food, Loves to EatThese pancakes are super simple to whip up, and happen to be gluten free, sugar free (unless you add chocolate chips and maple syrup like I do), and, minus the chocolate chips and syrup, and maybe a pinch of salt, contain only four simple ingredients. Almond butter, bananas, eggs, and cocoa powder. That's it, my friends. 

Gluten Free Chocolate Pancakes// Loves Food, Loves to EatI know it seems weird to not add any flour, but it just works! And if these weren't already simple enough, I mix the batter up in the blender, which makes for easy, even pouring, and quick clean up. I'm pretty sure that Evan could even make these pancakes (hint, hint)! 

Gluten Free Chocolate Pancakes// Loves Food, Loves to Eat
Gluten Free Chocolate Pancakes
Makes about 16 silver dollar pancakes

The riper your bananas, the more banana flavor you'll get. If you're into that, go super ripe. I prefer less ripe, to let the chocolate shine through more. You can also swap out the almond butter for peanut butter! The ratios here are really simple to remember, and make it easy to halve or double the recipe. The one drawback to these is that they're a little difficult to flip. The smaller the pancake and the less you cook at a time, the better.

2 bananas
2 eggs
2 heaping tablespoons almond butter
2 tablespoons cocoa powder 
Pinch salt
Chocolate chips
Cooking spray or butter
Maple syrup, for serving

Blend bananas, eggs, almond butter, cocoa powder, and salt until smooth (will just take a few seconds, depending on the power of your blender). Heat a skillet or griddle over medium heat, and spray or butter. Pour a small amount of batter into the skillet (silver dollar size) and add 2-3 chocolate chips/ pancake. When the top starts to bubble (generally takes less than a minute), gently flip, and cook another 30-60 seconds. Repeat with remaining ingredients, spraying/buttering skillet between each batch. Serve warm with maple syrup! 

Gluten Free Chocolate Pancakes// Loves Food, Loves to Eat

Friday, February 7, 2014

Friday, Friday

TGIF! I don�t have a new recipe for you today, so instead you get to hear some ramblings about my life, plus, to keep you interested, some of my recent phone pics (ferry! donuts! parades! cat!) and a few fun recipes from around the interwebz.

Seattle Ferry // Loves Food, Loves to Eat
First off, I�ve basically been sick for a month and a half, and have had zero appetite and zero energy to cook. At Christmas I got the flu. Which turned to bronchitis. Which became a sinus infection. Which led to a double ear infection. Then sometime around middle-end of January I started to feel better for like a week�then I picked up a new cold/flu virus. And now I�ve been sick for the last 2 weeks again. I should probably start living in a plastic bubble. But, I�m starting to feel better, and have some good ideas for Valentine�s Day treats for you!

Donuts for Days // Loves Food, Loves to EatSpeaking of Valentine�s Dayas I�ve mentioned before, I love everything about it. Actually, not everything� I hate red velvet! There, said it. Just� why eat mild-chocolate flavored food-coloring? I�d rather have full-on chocolate. Take your red velvet cakes, pancakes, cupcakes, cookies, and cocktails. I don�t want �em. I do want these V-Day goodies though:


Let�s talk about the Super Bowl. Guys� I might as well change my blog name to Loves Food, Loves the Legion of Boom. Because seriously, I�m obsessed. I�m all Seahawks, all the time. I keep reading that everyone who isn�t a Hawks fan/Pacific Northwest resident/ Seattleite thought the game was boring. WHAT!?! OMG. IT was the most amazing game ever! It�s all we can talk about here. And the parade earlier this week (see the sea of 12s below) was incredible! We all came together like this big giant family, the sense of camaraderie is amazing here right now. BEASTMODE.
 
Seahawks Parade // Loves Food, Loves to EatAlso, a quick related rant. I�m usually a big NYT fan, but this article�sucks. It�s clearly written by someone who knows nothing about Seattle. First off, it�s the Seattle Freeze, not the Seattle Chill. And this sentence is the most inaccurate thing I�ve ever read: �Drivers here often smile and wave at one another for no obvious reason�� um, hardly! We may be polite, but that doesn�t mean friendly� it�s called the Seattle Freeze for a reason! And finally, no one refers to Seattle as �Oakland of the North.� That has never happened. Ok, rant over.
 
Now that I�m getting my appetite back, there are lots of things I want to eat. Particularly these things:

See you guys & gals soon with all things chocolaty and lovey and hearts and cupids!
 
Biscuit the Cat // Loves Food, Loves to Eat 

Thursday, February 6, 2014

Mysteries of Energy Balance and Weight Loss

How to Lose Weight Effortlessly
You've probably seen this claim many times: a pound of fat contains 3,500 kilocalories (kcal). A slice of toast is 80 kcal. All you have to do is forego one slice of toast per day-- just a few percent of your total calorie intake-- and you will lose 8.3 lbs of fat per year. Fat loss is so easy!
This reasoning is extremely common both in the popular media and among researchers. Here's an example from the otherwise excellent book Mindless Eating, by researcher Brian Wansink:
...the difference between 1,900 and 2,000 calories is one we cannot detect, nor can we detect the difference between 2,000 and 2,100 calories. But over the course of a year, this mindless margin would either cause us to lose ten pounds or to gain ten pounds. It takes 3,500 extra calories to equal one pound. It doesn't matter if we eat these extra 3,500 calories in one week or gradually over the entire year. They'll add up to one pound.
This is the danger of creeping calories. Just 10 extra calories a day-- one stick of Doublemint gum or three small Jelly Belly jelly beans-- will make you a pound more portly one year from today. Only three Jelly Bellys a day.
According to this reasoning, if I reduced my calorie intake by 80 kcal per day, I'd become skeletal in two years and vanish in a puff of smoke within 10 years*. All from a meager 3 percent reduction in calorie intake!
What's wrong here?
Read more �

Wednesday, February 5, 2014

NutriScience Seminar in Lisbon with Lindeberg, Fontes, and Bastos

My friend Pedro Bastos has asked me to spread the word about a seminar he's organizing in Lisbon titled "Evidence and Evolution-based Nutrition".  It will include Staffan Lindeberg, Maelan Fontes, and Pedro Bastos-- three quality researchers in the area of evolutionary health-- I'm sure it will be interesting.  Here's the flier: