Top Food Topics & Trends 2012
By Paula Jahn and Olivia Martino, Registered Dietitians and Owners, Nourish Northwest
Every year there are new absurd diets, interesting new food products and controversial food policies. Nourish Northwest’s registered dietitians, Paula and Olivia, recap some of 2012’s top stories in food.
Gluten-Free Goes Mainstream
Each year, there are new diet crazes that gain widespread popularity. A few years ago it was Atkins, then the HCG diet and this past year it was the gluten-free diet. But what’s different about this year’s diet? It’s not intended for weight loss or even for overall healthier eating. A gluten-free diet is intended for someone who has Celiac disease or a true gluten allergy or sensitivity. That message seems to have gotten lost somewhere amongst the celebrity testimonials.
Many people truly are intolerant to gluten and see vast improvements in their health when they eliminate it. So, why are so many more people being diagnosed with gluten intolerance? Doctors are now more aware of this problem and are testing for it more frequently. There are much more accurate testing measures now than ever before. There is also a belief that gluten we ingest now, as a result of food processing and genetic engineering is so structurally different than the gluten we ingested hundreds of years ago that we simply cannot tolerate this new foreign protein.
According to a Packaged Facts survey, 35% of consumers said that gluten free products are generally healthier; 27% said they purchased gluten-free products to manage weight; 21% felt these products were low-carb; 15% avoided gluten because of a household member; and only 7% bought them because they had celiac disease. 1
One very positive thing that has come out of this media explosion, is the creation and improvement of more gluten free products on the market. Now people with a true gluten intolerance or Celiac disease have many more options when going to the grocery store or out to dinner.
So before eliminating all gluten just “because it’s healthier,” find out if you have a true intolerance or sensitivity. Ask your doctor for a tissue transglutaminase IgA antibody test. Or, under the guidance of a registered dietitian, follow an elimination diet.
Cavemen Get Trendy
The Geico cavemen are old news. This year was all about the Paleolithic people’s presumed ancient diet.
Proponents of the Caveman diet or Paleolithic diet (“Paleo” for short) say that adopting a diet similar to that of our ancestors is healthy because our biology as humans has not evolved to process the relatively recent grain-based diet of our modern agricultural society. Therefore, this diet eliminates all grains, processed sugars, legumes, dairy products, potatoes, and processed oils. The good part of this diet is that it emphasizes whole, unprocessed food. However, just like popular diets of years past, the Paleo diet eliminates major food groups—a hallmark of all fad diets. Anytime food groups are forbidden, it makes the diet difficult to follow long-term. We know that healthy diets are based on unprocessed food, but this includes legumes and whole grains. Another criticism of this diet is that the modern interpretation is far from how the Paleolithic people actually ate. It is unrealistic for most people to obtain such pure, unadulterated game meat. Plus, since we are not walking for days to find such animals, our sedentary modern lifestyle is far from how hunter and gatherers moved.
The bottom line is summed up well by Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics: “This diet has some great aspects, but the limitations make it another diet that people go on but can’t sustain for a number of reasons, including a lack of variety, [cost], and potential nutrient inadequacies.”
GMOs: Salmon and Prop 37
This was the year of genetically modified organisms (GMOs), also called genetically engineered (GE) food. First, the Food and Drug Administration (FDA) announced that GE salmon was safe. Then, just a few days ago, they released their draft Environmental Assessment of AquaBounty’s GE salmon, which is the final step towards becoming the first FDA-approved GE animal to enter the food supply. Many organizations, including Food & Water Watch, oppose GE salmon because of the lack of research on how this “frankenfish” will be altered nutritionally, and the uncertainty of its environmental impact if it escapes into the wild. It is also unclear if there is even market demand for such fish.
In the 2012 election, Californians has a chance to vote for Proposition 37, a measure that called for GMO foods to be labeled on all packaging. Whole foods, such as corn, salmon and fresh edamame, would have had a sign on the shelf. The proposal would have rendered alcohol, beef, eggs and dairy products exempt.
An estimated 70-80% of processed foods sold in the U.S. contain GMO products (mostly soy and corn). Proponents of the proposition cited studies that link GMO foods to allergies and organ damage and stated that the public has the right to know what they put on their plates.
While Prop 37 did not pass, it has started a conversation and perhaps paved the way for more awareness about how our food system affects us all.
Pink Slime
In early 2012, a ground meat additive known as “pink slime” was exposed to the public for the first time. Euphemistically known in the food industry as “lean finely textured beef trimmings,” this product is made from connective tissue and fat, and is treated with ammonium hydroxide to kill salmonella and E. coli. First came the revelation that ~70% of non-organic ground beef, including that served to children in school cafeterias, contains this slimy meat byproduct. In addition, current regulations don’t require disclosure of the use of this ingredient on meat labels. A public uproar ensued. What will public demand get labeled first, GMO foods or pink slime?
Food Porn
The woman at the table next to you seems to be more interested in snapping a photo of her meal, rather than eating it. Within seconds, she has posted it to Instagram, facebook and Pinterest. Just minutes after that, it has been re-posted hundreds of times. Home cooks across the country decide to replicate the recipe for dinner the next evening.
Food porn, the term used to describe the act of glamourizing and photographing one’s food, is an odd phenomenon that has swept the online nation recently. I’m as guilty of it as the next person, but am also the first to admit that it is kind of strange behavior. Just why do we feel the need to show everyone what we ate for lunch, dinner and our midafternoon snack? Does anybody really care?
Meet the New Meat
Recent reports have shown that overall consumption of meat has started to decline. But it appears that a shift in quality of meat has simultaneously occurred and in some food scenes, meat is actually growing in popularity. Portland restaurants, such as Ox and Beast, highlight local meat and emphasize using all parts of the animal. Small butcher shops are gaining popularity over chain grocery store delis. As a country that has been known for consuming far more animal protein than recommended, and not typically from the best quality source (i.e. McDonald’s), both of these trends show promise in improving the health of the nation.
Soda Ban
America’s obesity problem has recently garnered more attention in the media. As citizens, doctors, politicians and insurance companies are realizing the harsh reality of the situation and the economic, health and social impact it is having, a call to action has been warranted. Mayor Bloomberg of New York City stepped up to the plate and proposed a ban on the sale of sweetened drinks in containers of 16 ounces or larger in some establishments. While this measure spurred much controversy, it was approved by the health panel in September of 2012 and will be taken into effect in March 2013. Will this solve obesity? No. Is this a step in the right direction? Perhaps. And in the very least, it has started an important conversation and is plowing the way for the development of more policies to help fight obesity.
Coconut Craze
Five years ago, you would get many blank stares if you said you drank coconut water as a sports drink, coconut yogurt was unheard of, and coconut milk was the canned, viscous, creamy variety, found only in the international food aisle. Now, coconut products join the likes of soy, almond, rice, and hemp as non-dairy substitutes…and they are everywhere! Coconut milk is now vitamin-fortified, packaged in a carton and on the shelf with other non-dairy milks. . Its creamy texture and rich flavor make it an ideal substitute for those who are intolerant to dairy. There’s also coconut sugar, yogurt, cream, oil, ice cream and flour. The downside to the coconut epidemic is that for us in the Northwest, coconut products are not even close to local, making them a less sustainable choice.
Paula Deen’s Diabetes
Television personality, Paula Deen, revealed her diagnosis of type 2 diabetes in February and endured a public backlash that she wasn’t quite prepared for. The woman who built her career on butter and sugar allegedly hid her diagnosis for 3 years, all the while promoting such culinary atrocities as the doughnut burger. She has been criticized for exploiting her diabetes, disclosing her diagnosis only after she was signed on for a lucrative deal with a diabetes drug company. She has responded by losing 40 pounds and advocating “moderation” of her favorite fried, sugary foods.
Twinkies
A state of pandamonium swept the aisles of gas stations and Walmarts across the nation when news broke that Hostess would be going out of business due to labor disputes. Thousands of panicked Americans stockpiled Ding-Dongs, Twinkies and Ho-Hos. A single Twinkie was being sold on ebay for $500,000. It felt as though the apocalypse was coming. But no need to whip out your credit card just yet. There has been talk of labor disputes resolving and companies taking over Hostess to carry on the name brands. But if neither of these things do occur, we will have to put the age old question to the test: How long can a Twinkie really last?
1. http://www.foodnavigator-usa.com/Market/Trend-spotting-gallery-What-s-hot-and-what-s-not-as-we-head-into-2013/(page)/4
Roots: Embrace the Season
Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest
When I lived in San Diego, California, I would stroll the beachside farmers’ market in January, selecting delicate lettuces, ripe red bell peppers and basil. The only hint of winter was the abundance of citrus fruits. Otherwise, eating seasonally looked much like it did the rest of the year.
Since moving to the Pacific Northwest over seven years ago, I have learned to rejoice in the rich seasonality of our foodstuffs. While we endure the drippy, gray days, I think back to the monotony of weather and produce in southern California. When summer finally comes around, we Portlanders are more excited than most to see strawberries and the first ripe stone fruit. It’s nice to have that to look forward to. When the days get shorter, I also look forward to what the colder months have to offer. One of the few classes of edible plants that survive (thrive in) the winters of the Northwest are root vegetables. And when the damp descends upon us, we are ready for hearty, warm stews of winter squash and roots.
A problem arises for some of us only when we allow the long winter to squash (pun intended) our creativity. It may seem that variety is difficult to come by, especially when many farmers’ markets close for the cold months. That’s where preparation comes in. Roots are much more versatile than most vegetables: Roast ‘em, stew ‘em, mash ‘em, crunch ‘em, sauté ‘em, braise ‘em, or pickle ‘em.
Besides carrots and potatoes, most root vegetables get ignored. Winter is a time to explore the underground world of roots and tubers. They are so knotty and gnarly that they intimidate and confound the cook. This post is inspired by my desire to embrace the winter in the Pacific Northwest, my love of seasonal eating and recent kitchen discoveries at Nourish Northwest.
One of my favorite root vegetables is celeriac, or celery root. I am hard-pressed to find anything better than celery root, cubed up with other root vegetables and nestled under a whole roasted chicken. If you missed our Vegan Vitality class, the Celery Root Soup with Granny Smith Apples was a favorite! We are featuring it again in our January Vegan Vitality cooking class.
We recently made pan roasted salsify, which looks like petrified dung but tastes mildly of oysters and artichokes. In fact, one of salsify’s common names is oyster root. With lemon juice and parsley, I certainly could taste the ocean.
I know I’m a dietitian, but sometimes I get so wrapped up in the culinary delights of food that I forget to talk about its nutritional merits. Maybe it’s my way of rebelling against the status quo (I don’t like to reduce food to numbers), or maybe I just love good food and trust that if it’s whole and seasonal, then the numbers don’t matter. However, I think root vegetables deserve a word on nutrition. Just as they are ignored in the produce section, many edible roots are perceived as lumpy masses, devoid of nutrients. All root vegetables are packed with fiber, vitamins, minerals, antioxidants and other health-promoting nutrients. Many of them contain slowly-digested carbohydrates that help regulate blood sugar levels in the body. Here are some of the stars:
Parsnips are a good source of dietary fiber. Just 1 medium parsnip boasts 6.5 grams of fiber. They also provide 14% of the daily value (DV) of potassium, which helps to regulate a healthy blood pressure and is an important mineral in muscle contraction. Vitamin K acts a coenzyme during the synthesis of proteins involved in blood clotting and bone metabolism and is present at 37% DV.
Beets derive their hue from pigments called betalains. Betalains, in addition to their antioxidant and anti-inflammatory properties are also detoxifying. They trigger a family of enzymes that binds toxins in cells, allowing them to be excreted from the body.
Celeriac (celery root) is rich in vitamins C, K, E and A. It is low in calories and carbohydrate and can be mashed with potatoes for reduced carbohydrate and enhanced flavor.
Salsify and Jerusalem Artichokes are two of the best dietary sources of inulin. Inulin is a type of prebiotic fiber that encourages the colonization of bifidobacteria in the colon. Bifidobacteria can reduce the concentration of harmful bacteria, aid in constipation and have a positive effect on the immune system.
For more creative ideas on how to select and prepare root vegetables, check out Portland author Diane Morgan’s beautiful new book, Roots. It just might get you through the rest of winter!
(1) http://smithsvegankitchen.blogspot.com/2011/07/celery-root-soup-wgranny-smith-apples.html
Winter Survival Skills: Movement and Soup
Post by Olivia Martino, Co-Owner and Registered Dietitian
As I look outside the window, I see a scene that is similar to that of yesterday’s. And the day before. And the day before that. It’s winter in Portland and it’s grey. The rain is intermittent, but that feeling of being cold down to the bone persists. It’s a different kind of cold than most people are used to. The Pacific Northwest cold is a wet kind that a fuzzy sweater and two pairs of socks doesn’t seem to warm. Around this time of year, I think most residents of Portland start to ask themselves, “why do I live here????”
A trip to the coast this weekend, reminded me of the answer to that question.
Digging deeper, I thought of a bike and hike I did last weekend.
And the fact that I will be going snowboarding at Mt. Hood next week.
We live here because although it is often wet, we can do all of these things most of the year. We have mountains, oceans, forests and bike lanes at our finger tips. Not to mention delicious food, craft beer and strong coffee. There are so many reasons we live here and love the Northwest, but it can be really hard to remember those things when we are in the depths of the rainy season. So, how do we get through it???
First and foremost, it is important to continue to do outdoor activities. Invest in some waterproof rain gear and get outside! Trying to avoid the rain all winter (and spring… and part of summer) will only make you stir-crazy and moody.
But for those days that you simply can’t motivate yourself to step outside in the rain, make sure to find ways to stay active inside. Shameless plug: We have some great classes here at Nourish Northwest. But most importantly, we want you to keep moving. Exercise videos are a great way to make sure you get your workout done in the comfort of your own home. My personal stash includes Jillian Michaels videos for interval training and Baron Baptiste for power vinyasa yoga.
My other winter survival skill is to get into the kitchen and make soup! There are few things more comforting than the delicious aromas of onions and veggies stewing, indulging in a hearty bowl of soup and being able to eat from the same pot for several days. A soup was the first thing I learned how to cook and it continues to be may favorite to prepare.
There are basically 3 basic types of soup:
A brothy soup
A pureed soup
A chunky, stew-like soup
The basis for any type of soup is a good stock. Homemade stocks provide a superior flavor and fuller body than the boxed or canned versions. To make a homemade stock, you simply bring some veggies (celery, carrot, onion etc.) to boil in water. Reduce heat and simmer for 3 hours, then strain cover and refrigerate for up to 3 days, or freeze for up to 3 months. For additional flavor, add a variety of fresh herbs bundled together and secured in a cheesecloth. You can also add the bones and meat from beef, chicken or fish. A bone broth is great source of minerals, such as calcium, glucosamines to heal joint pain, and gelatin to help restore gut health.
For pureed soups, I highly recommend an immersion blender. If you have taken a cooking class at Nourish Northwest, you know that we are not big on fancy cooking equipment. There are very few pieces of equipment that we find necessary but the immersion blender is such a versatile tool, that it is well worth the $30 investment. You can use it to blend soups, make smoothies, sauces and even mash potatoes. It saves you the hassle and mess of having to transfer the soup back and forth from pot to blender.
Chunky soups can be made in dutch ovens, pressure cookers or crockpots. These soups are great to make on weekends, when you are around the house and can enjoy the aromas as the flavors develop. Alternately, these also make great weeknight meals, when prepared in a crockpot. Chunky soups often consist of starchy vegetables, such as potatoes or squash, and a protein source, such as beans or meat.
There are many great recipes for soups out there. Below are just a few of my favorites:
Pork, White Bean and Kale Soup
We also have a Soups and Stews cooking class coming up in January and our Yoga and Soup series will be running again soon on Sunday evenings – exact dates and times, coming soon.
So cozy up, get your workout on and your ladle out! I promise, it will warm your body and soul!
10 Healthy Holiday Gifts
Post by Paula Jahn, Co-owner and Registered Dietitian
What better way to send a message of love to friends and family than to give a gift of health? The following gifts touch on many dimensions of wellness, including physical, social and emotional health. These gift ideas are likely to make a sustained impact on lifestyle, keeping the receiver well for years to come. Many of the gifts below also help support local businesses, which improves the health of our community. Everybody wins!
Encourage a Healthy Lifestyle: Drink more water, get outside, relax!
1) Glass water bottle, such as Lifefactory. No need to worry about hormone-disrupting BPAs and other compounds in plastic bottles…or the waste they produce. Glass or stainless steel bottles are the way to go. I prefer glass since it doesn’t lend a metallic taste to the water. Lifefactory bottles are sheathed in silicone to protect against chips and cracks. You can find them at New Seasons, Powell’s or online.
2) Gift card to Nourish Northwest. It can be used for cooking classes, fitness classes or nutrition counseling. Let the receiver choose his or her own path to wellness.
3) Pacific Northwest hiking book. Encourage exploration of our own neighborhood wilderness! I like Hiking the Columbia River Gorge (Falcon Guides) and One Night Wilderness, Portland (Wilderness Press). Both are available at Powell’s Books.
4) Aromatherapy bath oils. Relaxation is an important aspect of wellness.
5) Massage. Massages are wonderful. No explanation needed.
6) Fitness equipment: Customized yoga mat, TRX trainer or a fitness tracker.
One of the best ways to improve health is to cook more. Choose gifts that get them in the kitchen:
7) Pressure cooker with cookbook. Anyone who has taken a cooking class at Nourish knows about my obsession with pressure cookers. It allows you to make beans from dried, risotto, stewed meats and other notoriously lengthy preparations in less than half the time. A good cookbook to get started is Cooking Under Pressure by Lorna Sass.
8) Homemade spice mix with a recipe. For example:
- Indian spice blend with a recipe for navratan korma.
- Italian spice blend with a recipe for bean soup.
- Oatmeal topper blend that includes cinnamon, nutmeg, chopped nuts and dried fruit.
Put in a decorative jar, this gift is simple, inexpensive and unique.
9) Cookbooks. Some of my favorites are The Healthy Hedonist by Myra Kornfeld, Feeding the Whole Family by Cynthia Lair, Super Natural Everyday by Heidi Swanson, Flour Water Salt Yeast by Ken Forkish and Farmer’s Market Cookbook: Seasonal Dishes Made from Nature’s Freshest Ingredients by Richard Ruben.
10) Community Supported Agriculture (CSA) subscription. CSAs are a great way to support local farms, try new fruits and vegetables and eat seasonally. There are many to choose from near Portland. Check out this website for more information on how to select a CSA.
Pears and Walnuts: The Perfect Pair
Post by Paula Jahn, Co-owner, Registered Dietitian
This dish is embedded in my family history. The origin of my love of pears is no surprise. My grandfather on my mother’s side was the manager of the Scotts Valley Fruit Exchange, a pear packing shed in Lakeport, CA. Both of my parents worked summer jobs “in the pears,” where they fell in love as 16 year olds. Even my brother was drawn back to the pear sheds as a summer job during college. Late summer in my childhood home was defined by boxes of Bartletts at various stages of ripeness. I remember rummaging through the boxes to find the perfectly soft, yellow, fragrant pear. Pears are one of my favorite fruits, and my obsession extends to the aesthetic, as well.
Walnuts also have meaning in my family. My grandfather on my father’s side had a black walnut orchard. Every October, my family would gather the green-husked nuts from the ground, staining hands and knees black with the juice. After two weeks of drying, the walnuts are ready to be cracked open with a hammer and used for the year(s) to come. The walnuts pictured in the recipe below are from my parents’ small crop in Northern California.
This dessert is perfectly light and elegant. After a long weekend of feasting on leftover pie and cookies, this feels healthy and refreshing, yet warm, comforting and seasonal. This dish warms my dietitian’s heart: it lets the whole foods speak for themselves while being low in added sugar and high in fiber and healthy fats.
It is best to choose pears that are firm when ripe, such as Bosc pears. Peel the pears so they are easily infused with the essence of vanilla bean and orange. The red wine tints the pears a vibrant magenta.
After about 30 minutes in the oven, the pears are soft and the walnuts are poached. The walnut and mascarpone cheese topping elevates this dessert from impressive to downright fancy. The topping is decadent and rich without being heavy.
BAKED PEARS WITH WINE AND WALNUT CREAM
(Adapted from Jamie Oliver)
Serves 4
INGREDIENTS
1 vanilla pod
4 firm pears, peeled, such as D’Anjou or Bosc
1/4 cup sucanat or other dark sugar
2 large glasses wine
2 oranges
6 oz (~1 1/2 cups) peeled walnuts
8 oz mascarpone
1-2 Tbs evaporated cane juice or other sweetener, to taste
PREPARATION
- Preheat the oven to 425ºF. S
- Score down the length of the vanilla pod and remove the seeds by scraping a knife down the inside of each half. Put the pears into a tight-fitting ovenproof pot or pan, add the ¼ cup of sugar, wine, vanilla pod and seeds, and the peel and juice of 1 orange and bring to the boil. Sprinkle over half the walnuts and then put in the oven to bake. Every so often, baste the pears with the syrup they are cooking in, as this will give them a nice glaze.
- Cook for around 20 to 30 minutes, depending on the ripeness, until the pears are tender but still holding their shape. Remove from the oven and allow to cool while you roast the remaining walnuts on a baking tray in the oven for 5 minutes – make sure you keep an eye on them as they can quickly go from golden to black and you don’t want burnt walnuts.
- Remove the vanilla pod from the syrup. When the walnuts are done, either whirl them in a food processor or bash them up with a pestle and mortar until you have a paste. Whip up the mascarpone with the walnut paste, the zest and juice of the other orange and enough sugar to sweeten, and serve this cream with the baked pears, the nuts, some orange peel and some of the cooking syrup.