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July 1, 2008 – Evolving Appetites

Welcome to Evolving Appetites’ monthly newsletter. Short, informative and hopefully fun to read veggie bits. Let us know if we don’t deliver on this – we always love feedback from our readers. Contact info is at the bottom of the page.

 In this issue:

• Veggie/fruit carts coming soon to the Big Apple
• Simple way to think about what’s really healthy (and what’s hype)
• Recipe of the month: Sprouted lentil salad – sprouting instructions included
• EVENTS update

Veggie/fruit carts coming soon to the Big Apple

Bye-bye hot dogs, hello fresh apples, carrots, peaches and pears! New York City is soon going to be leading the way in offering healthier street food.

The Big Apple will be issuing 500 licenses for veggie-only food carts, due to appear later this summer. They’re restricted to low-income areas where availability of fresh fruits and vegetables is limited.

The Green Carts project is Mayor Michael Bloomberg’s latest health crusade. This follows a recent indoor smoking ban, and getting restaurants to eliminate trans fats and list calories on their menus.

However, the city is not just limiting the effort to “build it and they will come” theory. It is also launching a public education campaign to raise awareness of the benefits of eating more produce.

Health officials hope that at least 75,000 New Yorkers will eat more apples, carrots and other produce as a result of the cart program. That could potentially reduce diabetes, heart disease, cancer, high blood pressure and other maladies associated with poor diets.

Of the estimated 4,100 street vendors in New York, only about 10% sell fresh produce, and most of those are located in mid-town where they cater to lunch crowds, or relatively well-heeled neighbourhoods. The hot dog vendors and purveyors of other unhealthy fare will obviously still keep their licenses and be permitted to continue selling artery-clogging fare. But at least consumers will now have a choice.

Let’s hope other major North American cities follow suit!

What’s healthy? What’s hype?

There’s no shortage of “information” in the mainstream media about health, super foods, miracle cures, magic diets and herbal teas guaranteed to help you lose weight and achieve optimum health. We’re bombarded daily with the next great claim, the latest “scientific research” and sometimes just plain snake oil disguised as a panacea.

How does one sort through all of this information overload? While I keep myself open to learning, and love to read about the latest health news, what I’ve found really works is sticking to the basics. Keep in mind that there is no magic bullet. Healthy habits need to be developed and maintained over a lifetime. North American culture seems to be obsessed with a “diet mentality” – i.e. “I’ll go on a diet, I’ll lose weight, then I’ll go back to eating whatever I feel like.” This obviously doesn’t work, and often leads to a yo-yo effect of losing and regaining weight in a vicious cycle. And, it’s not just about the weight. Obesity is a factor in heart disease, diabetes, cancer, and a host of other ailments.

So what are the basics? Information gleaned from credible sources such as Dr. Neal Barnard’s book “Eat Right, Live Longer”, Physicians Committee for Responsible Medicine (www.pcrm.org), Dr. T. Colin Campbell’s China Study (www.thechinastudy.com), Dr. John McDougall, Dr. Michael Klaper, Dr. Dean Ornish and others, point to a few common threads worth noting:

1. Low-fat vegetarian (vegan) diet following the “New Four Food Groups” as defined by PCRM (Fruits, Vegetables, WHOLE grains, Legumes)
2. High fiber – both soluble and insoluble (all 4 food groups noted above contain fiber)
3. Eliminate refined/processed products (refined oils, white flours, white sugar, excessive salt, junk food)
4. Eliminate meat and dairy products – these, along with items mentioned in point #3 above contain no fiber and no anti-oxidants to help do the repair and cleaning work for the human body.
5. Exercise – moderate is fine – 30 minute daily walk and some stretching. You don’t need to spend hours at the gym. Just move your body everyday.

Of course we can get more detailed about this. But the point here is to keep it simple and effective. Following the above guidelines, your meal repertoire can be as varied and exciting as you want it to be. It can include Thai, Middle Eastern, Indian, Chinese and other cuisines, as long as they’re prepared with minimal fat and whole grains, legumes and lots of vegetables. The possibilities are endless. The farmers markets are abundant at this time of the year – take advantage of them, and have a fabulous summer! Eating healthy is a joy!

To read a creative, in-depth posthumous interview with the late Tim Russert and Dr. John McDougall, outlining the reality of heart disease, click here: http://www.drmcdougall.com/misc/2008nl/jun/russert.htm

While the focus of this “interview” is on heart disease, it can apply to any of the other diseases mentioned above.

Raw Sprouted Lentil Salad

Here’s another one of my favourite raw recipes – and EASY! (Fool-proof sprouting instructions follow the recipe). Eat as much as you like – your body will tell you when you’ve had enough.

Mix all of the above well and refrigerate for at least one hour before serving to let flavors meld

Variation – can add diced red, green, yellow or orange pepper, diced celery, or other veggies of choice. Can make this into a curried lentil salad by replacing the chili powder with curry powder and add fresh grated ginger. Use your imagination – have fun with this recipe! Above are only guidelines.

Fool-proof sprouting instructions

Works for lentils, mung beans, adzuki beans, or any other small legume. Can use the same method for small grains such as quinoa or buckwheat groats, but soak time for small grains is much shorter – 4 – 6 hours max.)

1. Soak overnight in water (e.g. 1 cup of lentils, 1-1/2 cups water - should be enough to more than cover the lentils - about an inch or so above the lentils)
2. Drain and rinse in the morning.
3. Wrap tightly in a clean cotton tea towel (flat - not terry loop - or the sprouts will get all tangled up in the loops and you'll have a tough time freeing them)
4. Put the wrapped bundle in a bowl or pot to fit snugly and place a weight on it - leave that somewhere in the kitchen in a warm place - top of fridge is a good place, or even just the counter
5. 24 hours later, you have sprouts (can grow longer if you like – up to 36 hours). Will keep in the fridge for 3 – 4 days. Sprinkle with water if they dry out.

Enjoy!

Note: My mom taught me this method many years ago. There are other sprouting methods using sprout bags, jars, sprouting contraptions and such that are just as effective. I find this the easiest and least cumbersome.

Events update:

18120 Yonge Street (North of Davis Drive)

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