Real Foodies: Session I

During our first session, I reviewed the development of my own passion for healthy eating, beginning with an organic garden in the early 70s.  When I first began reading about health, shortly before the birth of my first son, my focus was on pesticides and food additives and the lack of fiber in our typical diet.  In the 90s, my attention turned to the glycemic index and eating in such a way as to keep blood sugar levels constant.  During the last two years, I have been most concerned with sugar and have conducted an extended experiment with myself.  Throughout my 40 year study of nutrition and health, my primary focus has been on real food.

Two recent authors discuss the disastrous negative consequences of a typical American diet, with a particular focus on the volume of sugar that comes to us via packaged and processed foods: Dr. Mark Hyman and Dr. Robert Lustig.  I'm still reading Dr. Lustig's book, Fat Chance, and it is a strong statement for reducing or eliminating sugar from our diet.  We reviewed some statistical information from both books.  Most striking is Dr. Lustig's statement that “In 2005 one study showed that despite the increased availability of medical care, our children will be the first generation of Americans who will die earlier than their forebears.”

For dinner, we enjoyed a green salad dressed with extra virgin olive oil and lemon, Square Tomato Soup, red lentil kefta and salad options (1/4 of our plate was good quality protein (the kefta), 1/4 of our plate was starchier veggies and 1/2 of our plate was high water content / low glycemic index veggies.  Recipes for the Red Lentil Kefta and Square Tomato Soup are provided below.

Red Lentil Kefta
4 Cups Lentils
8 Cups Water
2 Cups FINE bulgur

Cook lentils to just done, and stir in bulgur.

2 Lg Onions
5 TB Tomato Paste
4 tsp Salt
2 TB Cumin
2 TB Harif
Juice of 2 Lemons

Saute the onion, and make a paste by adding remaining ingredients.  Add to cooled lentils, and mix.

1 Bunch Parsley
6 Green Onions

Chop parsley and green onions finely.  Add most of the chopped greens to the mix keeping some out for garnish.

Form as required.

Square Tomato Soup
ExtraVirgin Olive Oil
5 LB Plum Tomatoes
1 Lg Spanish Onion
1.5 tsp Salt
.5 tsp Hot Paprika
Fresh Basil

Wash and cut tomatoes in half.  Peel and cut onion into 1-2" chunks.  Add extra virgin olive oil to the bottom of a 2 Gallon pot. Add onion and tomato to pot and saute briefly.  Add seasonings except the basil, and saute for a moment.  Bring contents of pot to a boil, and immediately reduce heat to low.  Let simmer until soft.  Add mixture in small batches to a blender or VitaMix.  Pour into serving or storage container, and adjust seasoning.  Add chopped fresh basil to the top.

Several pureed soups can be made this way using a variety of veggies.  Seasoning can be varied with garlic, ginger or other.

Assignment for Session II: Remove from your kitchen -- and do not eat -- any kind of sugar or sweetener, white flour, caffeine (except green tea), refined or processed foods, junk foods, alcohol, high fructose corn syrup, trans-fats.  These foods are addictive, and it is important to remove them from your surroundings for the duration of this program.  At our next session, we will begin a one week detox.