Foreword by Callie Brust, Nutrition & Wellness Educator for the San Diego Food Bank:
The San Diego community is wonderfully diverse and the San Diego Food Bank is proud to serve many of these varying culture groups. With all these international influences, we get to learn and share amazing recipes! The San Diego Food Bank’s talented Nutrition Education Volunteer teaches us about a recipe she enjoys during Diwali, the Indian Festival of Lights.
Diwali is an Indian festival of lights, celebrated each year in the fall. The festival celebrates the victory of light over darkness, and good over immorality by lighting lamps and fireworks. It’s a time for families to come together and share the happiness and excitement of the festivities. Prayers are offered to Lakshmi, the Hindu goddess of wealth and prosperity and this marks the beginning of a new fiscal year in India. Family members create beautiful rangoli designs using colored rice, flour, sand and flower petals and light lamps in the evening. Diwali is a time for gifts, new clothes and lots of delicious treats, both savory and sweet. Here is a recipe of one of my favorite sweet treats, gajar ka halwa. It is a simple dessert made with grated carrots, milk, sugar and ghee or clarified butter. Though it takes some time to make it, the resulting delicacy is truly wonderful. Carrots contain beta carotene which is necessary for good vision. Research also suggests that beta carotene may help reduce the risk of certain cancers, slow ageing and diabetes-related symptoms.
Recipe: Gajar ka Halwa
Preparation time: 1 hour | Number of servings: 1 – 2
- 1-1.5 cup of grated carrots
- 1 cup of milk
- 1 tbsp. of ghee or butter
- 2 to 3 tbsp. of sugar
- 1 tbsp. of chopped, roasted almonds or cashews
- 1 to 2 tsp. of raisins
- 1 to 2 pinches of cardamom powder
1. Cook the carrots in the milk in a thick bottomed pan on a medium flame, until the carrots are cooked and the milk has almost evaporated.
2. Add the rest of the ingredients and keep stirring on a low flame until the milk has evaporated and the gajar ka halwa comes together.
3. Gajar ka halwa tastes delicious served either hot or cold.
Here’s wishing you all a very happy and prosperous Diwali!!
Bananas are always popular and can be found year round.
This sweet, tropical fruit is packed with potassium, fiber and vitamin C. Bananas provide instant energy and are like whole food ‘cereal bars’ that are delicious, nutritious, economical and widely available.
Here is a recipe for a quick, and easy banana bread.
Recipe: Eggless Banana Bread
Preparation time: 15 minutes | Bake time: 45 to 55 minutes
Number of servings: 8 to 12 servings
- 1 ½ cups of all-purpose flour
- ½ cup of sugar
- A pinch of salt
- 1 tsp of baking powder
- ½ tsp of baking soda
- ¼ to ½ cup of plain yogurt
- ¼ sunflower oil
- 2 big, overripe bananas, mashed with a fork
- 1 tsp of vanilla essence
1. Preheat oven to 350°F. Grease and line a baking tin.
2. Mix all dry ingredients together, except sugar.
3. Beat the oil, sugar, yogurt, bananas and vanilla essence together.
4. Fold in the dry ingredients and mix the batter well.
5. Pour batter into the baking tin and bake at 350°F for around 45 minutes or until toothpick inserted comes out clean.
Here are links to a few quick and easy recipes with bananas:
An apple a day may indeed keep the doctor away! Apples are packed with fiber, vitamin C and potassium. Pectin in the fiber helps lower bad cholesterol levels and helps feel full longer. Antioxidants in apples help fight against certain cancers and may increase immunity. Apples do not contain sodium, fat or cholesterol, and are perfect to snack on. These juicy beauties come in varied colors including golden yellow, pink, red and green.
There are a variety of apples available in the market with unique tastes, textures and colors – some apples are perfect for using in salads, while some are perfect to make pies with. Click here to read about common varieties of apples and the best ways to enjoy them.
- Tip for keeping sliced apples from browning – squeeze some lemon juice on sliced apples to prevent them from turning brown.
Apples are used to make apple juice, cider, pies, applesauce, salads and many more interesting dishes. Applesauce is used to replace eggs in cakes and cookies.
I am sharing a recipe for a flavorful apple-cranberry relish that I use with burgers, in sandwiches and wraps and as a salad dressing.
Recipe: Apple Cranberry Relish
Preparation time: 30 minutes | Number of servings: 6-8
- ¾ cup grated apple (sweet varieties like gala or Fuji are great)
- ½ cup fresh cranberries, minced
- 1 stalk celery, grated
- Juice and zest from 1 orange
- 1 tbsp sugar
- A dash of salt (optional)
1. Mix all the ingredients together and refrigerate for 2 – 3 hours before use.
2. Left-over relish may be cooked for 10 – 15 minutes and used as a delicious glaze for meat or as a spread for breads and wraps.
3. For some added family fun, pick your own fresh and delicious apples from apple orchards near San Diego in Julian.
2. Gerhauser C. Cancer Chemopreventive Potential of Apples, Apple Juice, and Apple Components. Planta Med 2008 Oct; 74(13):1608-24.
In the summer of 2015, the Jacobs & Cushman San Diego Food Bank went solar with Baker Electric Solar in order to save money on energy and mitigate their impact on the environment.
Joan and Irwin Jacobs donated $1 million to cover the cost of the 350 kW (kilowatt) system. The solar installation will yield $120,000 in annual savings. This huge reduction in electricity costs allows the Food Bank to further invest in the community they serve. In fact, the savings the Food Bank realizes from going solar will result in 600,000 additional meals to San Diegans in need each year.
The significant reduction in energy costs also allows the Food Bank to afford more costly fresh produce on top of doubling its cooling capacity, allowing them to keep more food than ever fresh. Kevin Weinberg, of Baker Electric Solar’s commercial solar division, explained that “any nonprofit that handles refrigeration or has a lot of lighting, such as SDFB, is a good candidate for solar.” He continued by saying, “It’s about energy consumption. If an organization has a large roof or space on the ground, such as a parking lot with existing carport structures, they can benefit from solar.”
In addition to the Jacobs’ generous donation, the Food Bank also tapped into an incentive through the Center for Sustainable Energy (CSE) to supplement the funds spent on going solar. According to Casey Castillo, Vice President of Finance and Administration for the Food Bank, because they’re able to meet targets for energy use reductions, they’ll receive $90,000 annually from CSE over the course of five years, which will bring their ROI down to just five short years.
The solar system isn’t just financially sustainable, however. It will also save the CO2 emissions equivalent of 594,747 pounds of coal, the equivalent annual greenhouse gas emissions of 1,318,356 miles driven by an average passenger vehicle and produce 803,000 kWh of energy for the Food Bank annually – enough to power 125 family homes for an entire year. Each 4-foot-by-5-foot solar panel alone will enable the Food Bank to provide an additional 513 pounds of food to families in need through energy cost savings.
Switching to solar was one step in the Food Bank’s goal of becoming a LEED certified organization. The U.S. Green Building Council’s LEED (Leadership in Energy and Environmental Design) certification program was launched in 2000 “so that the world’s leading businesses would have a tool that would deliver the immediate, measureable results they need to prove that what is good for the environment is also good for the bottom line,” said Rick Fedrizzi, CEO and founding chair of USGBC.
On top of installing solar, the Food Bank also undertook related projects including installing energy-efficient lighting and controls in order to achieve their LEED certification. This involved a lighting retrofit from old, inefficient incandescent bulbs to newer LEDs, as well as the installation of new highly efficient air conditioning units and participation in SDG&E’s demand-response program. Through this program, the Food Bank has agreed to reduce energy usage in peak demand times in order to increase savings.
Going solar also benefited the Food Bank by demonstrating to donors that they’re responsible stewards of funds. Castillo said that “because we are a non-profit, that is something that also helps to bring in more donors.” This allows them to do even more in the communities they serve, effectively allowing the Food Bank to reach more families that struggle with food insecurity in San Diego.
The food we eat is our fuel, our sustenance. Food can get spoiled, which makes it unappetizing, not as nutritious and even dangerous to our health. Consuming spoiled food can cause food-borne illnesses including food poisoning and botulism, which can be fatal.
Older adults, pregnant women, newborns, and people with kidney disease, cancer, diabetes or AIDS are more susceptible to food-borne illnesses. So how do we keep food safe and unspoiled, so as to get all the goodness it has to offer without getting sick?
Here are some suggestions to keep food safe:
- Wash your hands thoroughly before, during and after preparing and handling foods.
- Wash produce thoroughly before us.
- Cook meat, poultry and seafood to proper temperature.
- Thaw food in the refrigerator, in cold water or in the microwave – but not on the counter.
- Do not consume raw eggs or food containing raw eggs like cookie dough.
- Replace dish rags and sponges periodically, while sanitizing them daily.
- Perishable foods (including cooked food, produce, meat, poultry, seafood, eggs and milk) need to be stored by refrigerating or freezing. If refrigerated, perishable foods need to be
consumed in a few days.
- Semi-perishable foods (like flour, grain products, dried fruit and dry mixes) can be safely stored up to 6-12 months.
- Non-perishable foods (like sugar, dried beans, spices and canned foods) do not spoil if handled and stored properly, but they may lose quality over a long period of time.
- Leftovers should be stored in shallow, airtight containers for rapid cooling and preventing the spread of bacteria.
- Refrigerate leftovers as soon as possible – there is no need to cool leftovers to room temperature before refrigerating them.
Some useful tips on how to handle and buy food safely can be found. Just click here.
This September, let’s start keeping our foods safe and disease-free, while celebrating Food Safety Education Month!
It’s fall and school is in full swing. Growing children have additional nutritional needs to meet for growth, development apart from regular wear and tear and maintenance of body organs. It is important to send a variety of healthy, substantial and appetizing foods to school as kids spend at least half their waking time at school. A little bit of planning, shopping and prepping can go a long way for packing kids lunches.
Here are some useful suggestions to send your kids lunches they will eat and enjoy:
1. Plan ahead and make a list of lunch box foods including fruits, vegetables, fruit juice, cheese, yogurt, milk, crackers, cookies and other ingredients.
2. Shop for ingredients from the list, preferably before the week starts, on weekends.
3. Prep ingredients – cut, chop, slice, and store fruits and vegetables in individually portioned boxes.
4. Make a list of plan-ahead recipes and/ or instant, quick recipes and use them throughout the week.
5. Invest in good quality, leak-proof containers, cold and hot packs and lunch bags to pack school lunches in.
Plan-ahead recipes can be make the previous night and stored, like zucchini and banana muffins, stews or chili, cornbread, breads and rolls, dips like hummus.
Quick recipes like quesadillas, pasta with veggies, fried rice, sandwiches, mini pita pizzas, burritos and wraps, and whole grain blueberry pancakes may be made and packed just before going to school.
I like to add a note with a message or a riddle to my kids’ lunch bags – as a special touch.
Here is a simple and delicious recipe for veggie sushi.
Recipe: Veggie Sushi Bites
Preparation time: 30 minutes
Number of servings: 8-10 bites, enough for 1 kid
- 1 sheet nori seaweed
- ¼ – ½ cup cooked calrose or sushi rice
- 6 strips of julliened carrots
- 6 strips of julliened cucumber
- 6 strips of julienned avocados
- 6 strips of julienned red bell pepper
- 1 tbsp rice vinegar or to taste
- ½ tsp sugar
- Salt to taste
- 1 tbsp soy sauce
- A few pieces of pickled ginger (optional)
1. Mix vinegar, salt and sugar together.
2. Add the vinegar mixture to the cooled, cooked rice and set aside the rice.
3. Take the nori sheet and spread a thin layer of rice on it, pressing the rice to the sheet.
4. Arrange the julienned vegetables in a line on one end of the sheet on top of the rice.
5. Roll the nori sheet with rice and vegetables, and once the vegetables are covered with the nori, compress the sheet slightly and roll the rest of the sheet tightly.
6. Seal the roll using a little water and slice into sushi bites using a knife.
7. Drizzle with soy sauce and top with pieces of pickled ginger if desired. Pack the sushi bites in the lunch box.
For more lunchbox recipe ideas, click here.
September is Whole Grains Month! Whole grains are the entire seed of plants that contain three parts – the germ, bran and endosperm; whereas refined grains may not have 1 or more parts. For example, refined wheat flour is mostly made up of the endosperm. Whole grains are important dietary sources of fiber, B vitamins, iron, magnesium and selenium.
Eating whole grains regularly may help lower risk of heart disease, diabetes and certain cancers like colon cancer. Whole grains also aid in weight management and help reduce cholesterol.
Whole grains may be included in soups, pastas, salads, as part of stuffing for vegetables and meat and a variety of other dishes. Snacks like popcorn, whole grain crackers and breakfast cereal are made of whole grains. Choose foods with whole grains (like whole oats, whole wheat and brown rice) listed as the first ingredient on the food label. Note that oftentimes, terms like multi-grain and stone-ground or even the brown color of certain cereal products may contain little or no whole grains.
Here is a recipe of curried fried rice using whole grain brown rice.
Recipe: Curried Fried Rice
Preparation time: 20 minutes
Number of servings: 2
- 2 cups cooked (short grain) brown rice
- ¾ cup superfirm tofu, finely chopped
- ½ cup carrots, diced
- ½ cup green peas, boiled
- 2-3 cloves garlic finely chopped
- 1 tbsp sesame or peanut oil
- Salt to taste
- 2 tbsp soy sauce
- ½ tsp curry powder
- 1-2 tsp cilantro, finely copped
- A dash of lime juice (optional)
1. Heat oil in a pan and add the carrots and garlic. Stir for a few minutes until carrots are cooked but still crunchy.
2. Add tofu, peas, salt, soy sauce and rice. Stir well.
3. Add the curry powder and cilantro. Mix into the fried rice.
4. Add a dash of lime juice if you like.
1. Jonnalagadda, Satya S. et al. “Putting the Whole Grain Puzzle Together: Health Benefits Associated with Whole Grains—Summary of American Society for Nutrition 2010 Satellite Symposium.” The Journal of Nutrition 141.5 (2011): 1011S–1022S. PMC. Web. 1 Sept. 2016.
We all need food as a source of nourishment to grow and stay healthy. Food also gives us energy to perform and play; and helps rebuild and repair injured tissue. So think about our Olympic Athletes. What do you think they’re eating? Nutritional needs can vary based on the type of sport being played and individual needs of athletes. Although you may not all be ready to make your Olympic debut, you can properly fuel for whatever exercise you choose to do!
Here are some tips to stay nourished while playing, as recommended by the Academy of Nutrition and Dietetics.
Hydration: It is important to keep yourself hydrated while playing, especially in long duration sports like tennis and soccer.
Carbs: Eating carbs will help fuel your workout. If you’re partaking in sustained exercise over 1 hour like cycling or long-distance running, foods like bananas, high energy bars, gels and drinks rich in carbs are important to provide energy boosts during your exercise.
Electrolytes: Electrolytes may be lost with sweat during endurance sports and must be replenished along with fluids and carbs.
The International Olympic Committee’s 2010 Consensus Statement on Sports Nutrition recommends eating high carb foods before and after sports to store and replenish sufficient energy reserves, and that timely protein intake helps build muscle tissue. The Academy of Nutrition and Dietetics recommends a nutrient-dense, well-balanced diet high in quality carbs (like whole grains, fruits and vegetables), moderate in healthy fats (like avocados, plant-based oils, nuts, tahini and fish), and adequate in protein (beans, lean meat, seafood, fish, tofu, milk, yogurt and cheese) for endurance training and racing. You can also find useful tips for nutrient needs to build and maintain muscle mass, and eating well before working out at eatright.org and usaswimming.org.
Recently, coconut oil has been hailed as a “wonder-oil” with many health benefits. It has been touted as a cure for eczema, psoriasis, dermatitis, heart disease and gastrointestinal disorders, aiding weight loss, increasing immunity and fighting infections. Coconut oil contains about 44% lauric acid, which has been known to have some antiviral, antibacterial and anti-fungal properties. While it has been known to increase good cholesterol (HDL), it also increases bad cholesterol (LDL) levels.
Coconut oil has a sweet, nutty flavor and is obtained from the mature fruit of the coconut tree. Vegan diets use coconut oil instead of butter or shortening as it is solid at room temperature. It contains approximately 91% saturated fat. Higher consumption of saturated fats has been associated with increased risk of heart disease. Due to its high saturated fat content, the Academy of Nutrition and Dietetics recommends consuming coconut oil in moderation. The American Heart Association recommends reducing saturated fat intake to about 5-6% of total daily caloric intake for persons who need to lower their cholesterol levels.
Moderate intake of saturated fat, less than 10% of the total daily calories – approximately 15 grams, is considered safe. To get an idea, there are about 10-12 grams of saturated fats in half a cup of ice-cream, 1.5 tablespoons of butter or 1 tablespoon of coconut oil.
It is a good idea to substitute some saturated fats in the diet with mono-unsaturated fatty acids (MUFA) and poly-unsaturated fatty acids (PUFA) as these fats can increase good cholesterol levels while decreasing bad cholesterol levels. Using a combination of MUFA (10-15% of total daily calories), PUFA (10% of total daily calories) and saturated fats – in moderation, is the current recommendation. Olive oil, avocados, sesame oil, canola oil, almonds, peanuts and hazelnuts are good sources of MUFA. PUFA-rich foods include sunflower oil, safflower oil, corn oil and soybean oil.
While coconut oil is not a nutrient superhero, it isn’t a nutrient “supervillain” either. Consuming it in reasonable amounts may be safe, but as of now, there is no scientific evidence showing its need as a supplement or super food. A good rule of thumb to follow, as with anything food-related, is to eat and enjoy foods in moderation!
The 2016 Olympic Games are about to begin in Rio de Janeiro, Brazil. And we are celebrating too – with feijoada, which is considered Brazil’s national dish.
Feijoada is a delicious stew made with pork and black beans, served with rice and orange slices. This stew is traditionally served on Saturdays and is meant to be enjoyed at a leisurely pace with family and friends. Feijoada is slow-cooked for about 24 hours using pork (including ears, feet and tail) that add flavor to this dish. Here is an easy and tasty version of feijoada:
Recipe: Feijoada in a Jiffy
Preparation time: 40-50 minutes | Number of servings: 2-3
- 1 can black beans
- 4 oz dry, cured chorizo
- ½ lb. pork or beef ribs
- 2 oz smoked bacon for flavor
- 1 cup chicken stock
- 1 onion, finely chopped
- ½ tsp ground cumin
- Salt and chili powder to taste
- 1-2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp vinegar
1. Heat a pan and fry the bacon until it is crispy. Remove from pan.
2. Sear the ribs and chorizo with ½ tbsp. oil, and add salt and chili powder. Remove from pan.
3. Add ½ tbsp. oil to the pan and sauté onion and garlic until mixture is golden brown.
4. Add beans, stock, meat, cumin powder, salt and vinegar.
5. Cook for 20-30 minutes until the stew comes together.
6. Serve with rice and orange slices.
So how about giving this Brazilian chili a try?