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December 1st

KNIFE ORGANIZER $24

Nothing bothers a cook more than loose knives in the kitchen.

Keep yours sharp and safe with this bamboo knife drawer liner.

Follow Michael Ruhlman and GET THIS great gift for only $24 on Open Sky (33% savings)

CHECK BACK TOMORROW FOR MORE EDITORS PICKS.

On May 30th, 2011 I am asking everyone to post something healthful on the same day.  From cocktail mixers to charcuterie lovers to dessert mavens, everyone has something healthy they could post.

What is healthy? Well, for me, it is no processed food. I’m eager to see what it means to all of you!

As a community of food writers, bloggers, recipe developers and culinary enthusiasts, we can all agree that promoting good wholesome food is good karma.

I’m honored to be a part of this community and I believe that every one of us can improve the health and wellness of our audience with small acts of intention.

Let’s use the hashtag #blogforchange, and I’ll post links here to everyone’s healthy posts.

To your wild happiness,

Melissa Lanz

Holiday Gift Discount!

50% off our annual membership for the Ladies who Launch community and friends.

Offer ends December 23rd.

Annual membership $49 $24.50! A full year of fresh meal plans for less than 50 cents a week.

We’re all busy. Why not let The Fresh 20 do the leg work for you.

We plan so that you can save time and still eat healthy.

I’ve roasted all kinds of turkeys over the years, but this is my favorite.  It’s simple and delicious. The technique of high heat to lower heat keeps the meat moist and the skin golden brown and crispy.

Sage Butter Roasted Turkey

The bird: fresh not frozen, 12-14 pound turkey

The seasonings: sea salt, black pepper

The herbs: fresh sage (1/2 cup finely chopped)

1 cup unsalted butter, softened

1 onion, cut into quarters

1 apple, cut into quarters

1 cup chicken stock

I had the opportunity to attend a food talk with  Mark Bittman, writer of all things ‘foodly’.  It was to discuss his latest book, Food Matters: A Guide to Conscious Eating.

It’s simple really. Eat less meat. He’s not a vegetarian; he’s not dogmatic about healthy food. He just reversed the proportions of what he was eating and discovered it made him a bit healthier.  Well, a lot healthier, actually.

I tend to get my rah-rah out when it comes to portions.   I’m on the less is more side of the equation.  As a whole, Americans consume too much food and I strongly believe oversized portions are to blame.  If you’ve ever bought vintage tableware, you’d notice that the dinner plates are smaller (9″) than their modern versions.  Today, eating off a 12” plate is the norm.  And the food is piled high.

Socially, we’re led to believe that more=value. Think Costco.  (aka ‘buy more, eat more’)

Large portions are everywhere. It bothers me how much restaurants serve.  Personally, I can’t even make it through the children’s meal without leftovers.  My 4 year old eats more than I do if given the opportunity. He likes to eat. I like that about him but I’m a mom and sometimes I have to pull back the food. Trust me; he’s getting plenty to eat!

Most kids have no problem with starches and will gladly eat a meal comprised of 50% garlic bread.  Other kids are meat, no veggies kind of folks.  It’s our job to create a better balance.  It is possible to create healthier eating habits at the family table.

So what is the right balance?

According to the USDA and the ADA

• ½ vegetables
• ¼ startches/carbs
• ¼ protein/meat

TEN WAYS TO STOP OVER FEEDING

1. NO SERVING DISHES ON TABLE.  It only encourages over eating.
2. EAT LESS MEAT.  I know it’s hard to believe, but 1 pound of meat feeds a family of four.
3. LEAVE THE TABLE A LITTLE HUNGRY.  Your body will train itself to eat less.
4. CUT DOWN ON SALT. Studies show that we have a hard time saying no to salty food.
5. COOK!  When you cook, you can control the portions and the ingredients.
6. KEEP IT UNPROCESSED. Fresh, simple ingredients nourish us instead of addict us. This week, try to get rid of 3 processed foods in your kitchen. Start with boxed macaroni!
7. EAT MORE VEGETABLES – It’s hard to over eat fresh vegetables. Your stomach will be full long before the calories have exceeded their limit.
8. NO SECONDS – I know, sometimes you want to lick the serving dish. Try to refrain from loading up on seconds. Give it ten minutes. If you really want more, limit it to a couple of spoonfuls and not another whole plate.
9. USE SMALLER PLATES – Try 9” dinner plates
10. GET ORGANIZED! Plan out meals using good vegetable-meat-starch-fat ratios

I’m not talking about anything drastic.

September 27^th, 2010

National Eat Dinner with your Family Day

Since 2001, the last Monday in September has been reserved for this special day.  Families are encourage to take the time to eat together.  Research has found so many valid reasons to sit down and eat with your kids:

• More self confidence
• Less drug use
• Lower school dropout rates

The Fresh 20 remains committed to families eating together.  Kid’s love face time with parents. If your busy lifestyle is keeping you from enjoying dinner, try slowing down just one night a week and making an event of dinner. Cook together, talk and eat homemade food.

Here’s a simple recipe for today’s dinner with ingredients you might have on hand. This is a great one bowl recipe that’s easy and healthy!

CHICKEN SAUSAGE AND BELL PEPPER RICE SALAD

4-6  prepared Chicken Sausage Links, slightly heated (ex: Chicken Apple)

2 Bell Peppers, diced, assorted colors (ex: red and yellow)

2 cups cherry tomatoes cut in half

¼  cup finely diced onion of choice (red, white, pearl or green)

¼ cup fresh herbs finely chopped (whatever you have on hand ex: flat leaf parsley or thyme)

1 cup shredded white cheese (mozzarella or Monterey jack, etc)

4 cups prepared brown rice (click here for recipe)

1 Tablespoon olive oil (only if need for moisture)

Get all the ingredients ready. Have kids mix all ingredients together in large serving bowl.

Salt and pepper to taste.  Simple and fresh! Enjoy!

I often hear about how disorganized refrigerators and pantries can become.  I empathize. Really, I do.  Here are some ways to feel fresh again.

FRIDGE PURGE:

At the beginning of every year, I remove something from the pantry that is so far beyond expiration date or usefulness, that I am somewhat ashamed. I started fridge cleansing every 9 months. When I can’t stand it anymore, I throw out everything in the fridge. Everything! Old ketchup, specialty mustard that no longer has a purpose, soy sauce, ancient taco sauce and my personal favorite, last summer’s pickles. Fridge purge is a healthy process. It sheds away the heavy, unwanted burden of fridge clutter and gives any kitchen a facelift.  You can help fight bacteria and cross contamination of meats and vegetables by cleaning out the fridge every once and a while!

PANTRY DUMP:

There are several items sitting in your pantry right now that you will never use.  There are others that I plead you not to use. Top Ramen packets come to mind.  Without looking, make a mental list of all of the ingredients you have used in the last couple of months. Now look through the pantry/cupboard and remove anything that didn’t appear in the mental list. If you have an exotic spice rub from a gift basket two years ago, trust me, you are not going to get around to it. Same goes for that weird barbecue sauce that has no origin. Clear the shelves for vibrant, quality ingredients that you use often. Get rid of 3 year old spices and herbs. They may look fine, but the flavor is gone.  Flavored oils have a shorter shelf life than raw oils.  Check for expiration and get rid of anything that has been opened longer than six months. Donate the rest (unopened and unexpired) to a food bank.

UTENSIL DRAWER:

Keeping a tidy utensil drawer is no easy task.  I continue to struggle with the idea of every utensil in its place.  I find that a countertop catch-all of tongs, spatulas and wooden spoons works best. Keep the things you use everyday within easy reach on the counter in a utensil holder. Everything else like cherry pitters, pizza cutters and soup ladles (to name a few) can be tucked away in a drawer.  Also, I’m a big advocate of magnetic knife strips. They just feel cleaner than blocks. Either way, it is best not to throw knifes in a drawer. There’s nothing quite as lame as reaching into a drawer and coming up against a hiding knife.

Once you have the basic vinaigrette down, there are so many variations you can make based on what you have on hand.  Here are a few multiple purpose dressings. They are all quite easy to make.

Basic Vinaigrette
1 Tablespoon balsamic vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon sea salt
1/8 teaspoon ground black pepper
3 Tablespoons extra-virgin olive oil

Whisk all ingredients together until well blended.

Italian Dressing
1 cup olive oil
1 clove garlic minced
1 teaspoon dried oregano
¼ cup balsamic vinegar
1 Tablespoon brown sugar

Whisk all ingredients together until well blended.

Buttermilk Ranch
1 clove garlic, minced or pressed
2 chives, finely chopped
½ cup buttermilk
½ cup nonfat, plain Greek yogurt
1 Tablespoon lemon juice
1/3 cup flat leaf parsley, finely chopped
Salt to taste

Combine all ingredients in a medium bowl. Whisk to until well blended. Chill until ready to use. Store in fridge for up to a week.

Onion Dressing
1/2 tablespoon finely minced or grated onion
1/2 tablespoon Dijon-type mustard
1/4 tsp salt
1/2 tablespoon balsamic vinegar
1/3 to 1/2 cup excellent olive oil
1/8 teaspoon freshly ground pepper

Whisk all ingredients together until well blended.

Mayonnaise
2 egg yolks
1 teaspoon Dijon mustard
1 teaspoon lemon juice
1/2 cup olive oil
1/2 teaspoon salt

Whisk yolks, Dijon and lemon until well blended and light in color.
By hand – 3 minutes, by mixer – 1 minute
Slowly drizzle in oil a little at a time, whisking until mayo stiffens.
Add 1/2 teaspoon salt. Refrigerate for up to 2 days.

Honey Mustard
½ cup mayonnaise
¼ cup olive oil
1 teaspoon mustard
1/8 cup brown sugar

Whisk all ingredients together until well blended.