57 Pounds of Sugar

Jamie Oliver is in Los Angeles this winter trying to improve the eating habits of local schoolchildren.

The LA Unified School District won't have anything to do with him, but he's still attracting attention.

He recently staged a demonstration where he poured 57 tons of sand into a school bus to illustrate the 57 pounds of sugar LA schoolchildren consume each week in flavored milk.

That's right -- in flavored milk.

Wow.

That's not counting the candies and cookies and other sweets they eat.

There are 28 grams of sugar in 8oz of flavored milk, the same as in a can of non-diet soda.

Kids are drinking sugar masked as health food.

(The photo above is Larry's re-creation of the event. He used a toy school bus.)

Healthy Quesadillas

Broccoli stems don't often make it into the steamer at our house. Usually, broccoli is a side dish, and I use the florets attached to the long thin stems, but the thicker trunk is too much bother to deal with and gets put back in the fridge.

On Saturday night I pulled it out, cooked it up with some spinach, and added it to quesadillas. What a great way to hide broccoli!

Remember, we need to eat the cabbage family (including broccoli) regularly in order to make healthy use of our body's estrogen. These quesadillas have the health benefits of broccoli without the taste.

My broccoli stems were not tough and woody, so I didn't have to peel them. When they were almost soft I added the spinach and let it all cook down. Finely chopped, the greens made a nice filling in the quesadillas along with sautéed mushrooms and tangy feta and cheddar.

Mexican oregano is different to the Mediterranean kind - it is from a different plant, and the dried flowers are used, not the leaves. Use whichever is in your pantry. You can also use any greens in place of the spinach - leftover cooked greens would make this a speedy supper dish.

Spinach and Mushroom Quesadillas
3/4 cup broccoli stems, peeled if necessary, and cut in 3/4" pieces
5 oz malabar or baby spinach
1 tbsp unsalted butter
1 cup thinly sliced mushrooms
1 tbsp olive oil
1/2 cup onion, finely chopped
1 small clove garlic, chopped
1 jalapeño, seeded and finely chopped
1/2 tsp dried Mexican oregano
1/4 cup crumbled feta
1/2 cup grated cheddar
4 flour tortillas

Bring an inch of water to boil in a large pot and add the broccoli. Cover and cook until almost tender. Put the washed spinach on top, cover, and cook until very tender. Drain and let cool a little, then squeeze out as much water as possible and chop finely.

Melt 1/2 tbsp butter in a small skillet. Add the mushrooms, season with salt and pepper, and sauté until golden, about 5 minutes.

Warm the olive oil in a large pot. Add the onion, garlic, jalapeño and oregano and cook, stirring frequently, until the onion is softened but not browned, about 5 minutes. Add the broccoli/spinach mixture and cook, stirring often, until the mixture is hot and any liquid has evaporated, 3-4 minutes. Salt to taste. Let cool a little, then add the feta and cheddar.

Top two of the tortillas with the greens and then the mushrooms. Top with the other two tortillas and press lightly with your hands.

Warm 1/2 tbsp butter in a large skillet and add one of the quesadillas, cook until golden brown, about 2 minutes, then flip and cook the other side. Repeat with the second quesadilla. Cut into quarters and serve.

Serves 2

Thirteen dollars

What can you buy for $13?

At the Finley Farms stall at the Hollywood Farmers Market last week, I bought 2 romaine lettuces, collard greens, cilantro, a bulb of fennel with leaves attached, a bag of malabar spinach, and a bunch of dandelion greens.

The amount of bio-available nutrition in this pile of organic greens cannot fit into a bottle of vitamin pills. And if it could, it would cost far more than $13.

Food. Good for you, good for your wallet.

Tasty Tofu

Yes, it's true. I served tofu to Larry on Valentine's Day.

Tofu is a heart-friendly food -- it lowers bad (LDL) cholesterol and triglycerides, reduces the tendency of platelets to form clots, and possibly raises good (HDL) cholesterol. People with heart disease should eat it regularly.

But that's not why I served it.

I wanted to try a recipe for ginger asparagus risotto and I felt it needed something on the side besides vegetables. Tofu with a soy-ginger marinade fit the bill - adding protein and an extra burst of flavor and texture. Larry was surprised when I said I was serving tofu with risotto, but he was up for the challenge, and even had second helpings. (It really was good.)

When I buy tofu or any other soy product, I make sure it is organic, otherwise it's probably genetically modified. (Trader Joe's carries organic tofu.) It's amazing what soy protein isolate (not food) finds its way into, so read labels. Tofu is food, like orange juice is food. It has some of the goodness, but not the benefits of the pulp. Soy protein isolate is too far away from the whole food for my liking.

While Larry stirred the risotto, I cooked the tofu in a grill pan, basting it with soy, garlic and ginger. This is a fast recipe, because no marinating is required. The soy sauce sinks into the tofu a little bit, and the ginger and garlic toast on the outside of it. The tofu stays soft, and develops a tang.

I reheated the leftovers the next day for lunch - as a sandwich between toasted pieces of sourdough bread. I haven't tried fried tofu sandwiches on Larry yet - maybe next Valentines' Day.

Ginger-Soy Basted Tofu
1 lb firm organic tofu
1/4 cup organic tamari
1 clove garlic, chopped
1 tbsp chopped fresh ginger root
1-2 tsp oil

Cut the tofu crosswise into 1/2" slices.

Combine the tamari, garlic and ginger root.

Warm a fry pan or grill pan over medium heat. Add the oil. When hot, add the tofu and cook, basting with marinade, 5 minutes on each side.

Eat warm.

Serves 3-4

Wheat Berries and Red Quinoa

The other day I passed on the brown rice in favor of this wheat berry and quinoa medley.

The wheat berries hold their shape and make a little pop in the mouth, and the quinoa boosts the protein content. It doesn't photograph well, but it tastes good, and is a great centerpiece to a meal of roasted vegetables and greens.

I rinsed the bitter saponins off the quinoa by pouring boiling water over it before cooking. If you've tried quinoa before and haven't liked it, try doing this. It makes a big difference.

I found the organic red quinoa at Trader Joe's. You can find wheat berries at any health food store. Make sure to get organic ones - most non-organic wheat has been genetically modified.

I used 2 cups of vegetable stock from my freezer and about 3 cups water. The stock enhances the flavors of the grains - if you use plain water season it with salt and pepper while the grains are cooking.

I stored the leftovers in the fridge and reheated them on the stove, adding a little water as needed, to make a healthy side to many dinners during the week.

Wheat Berries and Quinoa
1 2/3 cups wheat berries
1 large onion, finely chopped
2-5 cups vegetable stock
3/4 cup red quinoa

Rinse wheat berries and combine in large saucepan with onion, 2 cups stock and 2 cups water (or 4 cups stock), and 1/2 tsp salt. Bring to a boil, cover and simmer over moderately low heat until the wheat berries are tender but chewy, about 1 hour. Remove from the heat.

Put the quinoa in a fine-mesh strainer. Pour boiling water over it, then cold water. Drain and put in a medium saucepan with 1 1/2 cups water and 1/4 tsp salt and bring to a boil. Cover and simmer over low heat until the quinoa is tender and most of the liquid is absorbed, about 12 minutes. Remove from the heat, stir, cover, and let stand 5 minutes.

Add the quinoa to the wheat berries. If it seems dry, add an extra 1/4 - 1/2 cup water or stock. Cover and cook over moderate heat, stirring occasionally, until warmed through, about 5 minutes. Season with salt and pepper and serve.

Serves 8

Eat More Vegetables

When the updated U.S. Dietary Guidelines were released recently, I rejoiced in one line: Make your plate half full of fruits and vegetables.

I think that's great advice. I've been suggesting it, and trying to follow it, for years. (Although I think fruit is less important than vegetables.)

The single-most health-promoting thing we can do is eat vegetables. They are full of nutrients and fiber, relatively low in calories, and even with added salt and butter are far healthier than any processed food from a supermarket or take-out joint.

You would think that as a vegetarian it is easy for me to follow this guideline, but it's remarkably challenging. Grains and beans are so satisfying that it's easy to eat more of them and less of the vegetables.

I was thinking of this last night as I ate a bowl of lentil soup. It was full of turnips and carrots, but was it half vegetable? I don't think so. But boy it was good. Since my lunchtime plate was almost all vegetables, and I had a big bowl of fruit at breakfast, I decided the day balanced out.

I really like the fresh taste of turnips - a little sweet, a little crisp, a little cabbagey. They have half the calories of an equal amount of potatoes, but are just as satisfying. They are a good source of Vitamin C, many B vitamins, and minerals such as potassium and magnesium.

This recipe works with old or young turnips. The combination of butter and olive oil gives a rich silkiness, but use just olive oil if you prefer. I pulled a batch of vegetable stock from the freezer. Soon it will be time to make some more, because a good vegetable stock is the secret to delicious soups.

Turnip, Carrot and Lentil Soup
1/2 large onion, chopped
1 tbsp butter
1 tbsp olive oil
1 cup carrot in 1/3" dice (2 medium)
1 1/2 cups turnips in 1/3" dice (2-3 medium)
3/4 cup green lentils
3-5 cups vegetable stock

Sauté onion in butter and olive oil over medium heat until lightly browned. Add carrots and turnips, and cook, stirring occasionally, 5 minutes.

Wash and drain lentils. Add to pot along with vegetable stock and stir well. Bring to a boil and simmer, covered, until lentils are cooked, about 25 minutes. Add more water or stock as needed to keep a soupy consistency.

Serves 2-3 as a main course

Mustard Greens

When I was in Montreal in December, I ventured into my mother's snowy garden to pick the last mustard greens of the year. I sautéed them with garlic and red chiles and served them as a spicy side to a dish of potatoes.

Here in my LA garden, the mustard greens are not quite big enough to harvest, so I've been buying them from South Central Farmers Cooperative at the Hollywood Farmers Market. There are so many greens available in the winter months, it's hard to choose, but mustard greens might be my favorite.

Last week, I stirred up another batch and served them with wheat berries and quinoa - they added robust flavor to a healthy meal.

Mustard Greens
2 tbsp olive oil
1 clove garlic, minced
1/4 tsp dried red chile flakes
1 bunch mustard greens

Heat a scant 2 tbsp olive oil, garlic and chile flakes in a large skillet over medium-high heat. Wash the mustard greens and chop them coarsely. Add to the skillet along with the water still clinging to the leaves. Cover and cook, stirring occasionally, about 5 minutes. Then lower the heat and cook, stirring occasionally, until wilted and softened, about 5 minutes more.

Serves 2-3

Garlicky Broccoli and Butternut Squash

How do you make vegetables taste great? Roast them with garlic and sprinkle them with cheese, of course.

This dish will entice the fussiest eaters. The aroma will draw them to the kitchen like moths to a flame.

And it's not that much cheese. You can still feel good about it.

The recipe is from Crescent Dragonwagon, an inspired vegetarian cook.

Garlicky Broccoli and Butternut Squash
2 lbs butternut squash
2 tbsp olive oil
1/4 tsp red pepper flakes
4 cups large broccoli florets
3 garlic cloves, chopped
1/2 tsp salt
pepper
1/2 cup parmesan

Peel squash and chop into 1-inch pieces. Toss in 1 tbsp olive oil and roast in 350°F oven until tender, about 20 minutes.

Heat 1 tbsp oil and red pepper flakes in heavey skillet until aromatic. Add broccoli, salt and pepper to taste and stir-fry 3-4 minutes. Increase heat to high, pour in 1/3 cup of water, cover and steam 3-4 minutes until the broccoli is bright green and tender, but not soft.

Scatter broccoli and garlic over squash in baking dish. Stir well. Sprinkle with parmesan and bake 15 minutes until cheese melts.

Serves 4-6