Organic Milk: Are Some Brands Really Better Than Others?

Most of what you'll see on this blog is recipes and cooking tips, but healthy eating begins with healthy ingredients. A lot of people, myself included, go out of their way (and sometimes out of their budget) to create a healthier lifestyle and a healthier world by choosing organic foods. But how do we know if we're really getting what we pay for?

This thought occurred to me the other day while mulling over prices of organic milk. I try to choose organic foods as often as possible, but milk is the one thing that I always buy organic, mostly because my toddler drinks so much of it.

The usual brands I have to choose from are Horizon, Organic Valley and Target's Archer Farms brand. There's quite a bit of price difference among the three, and I finally decided it was time for me to do some research to figure out what I was actually getting from each one.

It's easy to assume that choosing organic milk is not just more nutritious, but that it serves as a means of supporting humane animal treatment, small family farms and environmentally-friendly practices. Unfortunately, I learned that this is frequently not the case.

In my research I stumbled across The Cornucopia Institute, a nonprofit small farm advocacy group, which has done extensive research into the practices of 68 organic dairy brands. You can read the full report, or go straight to the dairy scorecard (don't skip this one) to see how the brands you use stack up. I did, and I was totally surprised to see that Horizon, the brand I usually buy, received a score of zero (the worst possible score) and was rated as "Ethically Deficient". Incidentally, Horizon is also the most expensive of the three brands I buy. You can bet this report has not only changed my shopping habits, but made me question many facets of organic practices.

If you regularly buy any organic dairy, I highly recommend at least scanning through the scorecard to find the ratings given to the brands you use regularly. Even if you're not interested in reading about all the details that affect the ratings, you have a right to know what you're putting in your body, and those of your family.

Healthy Toddler Meal: Quick Bean Quesadilla

As every mom knows, toddlers are fickle creatures - especially when it comes to their eating habits. Around here I'm constantly offering my 18 month-old new foods, but I have a few staple meals that I go back to again and again. This quick bean quesadilla is one of my favorites because it meets the three basic requirements: it's nutritious, easy to prepare and my son always gobbles it up.

I usually serve this with some fruit on the side, but this recipe is perfect for sneaking some veggies into your picky toddler's mouth. Try shredding some zucchini, squash, bell peppers or carrots, or cutting tomatoes into tiny pieces and sandwiching them between the cheese and beans.

Bean Quesadilla Recipe


Ingredients


1 small whole-wheat tortilla
1/8 cup refried beans
1/8 cup shredded cheese
2 tbsp. shredded or finely diced vegetables (optional)

Instructions

Lay the tortilla on a microwave-safe plate and sprinkle the shredded cheese on one half of the open tortilla. Spread the refried beans on the other side and place the vegetables on top of the beans.

Heat the quesadilla in the microwave for 30 to 60 seconds, or until the cheese is melted and the beans are warm. Fold the tortilla in half, allow to cool slightly, then cut into small pieces using a pizza cutter.

Red Pepper, Corn and Bean Quesadillas

Show me a meal made with black beans and I'll be searching for a fork; add cheese to those beans and I'll be eating it with my hands (utensils be damned!).

In this dish, sweet red bell peppers, black beans and corn are sauteed and seasoned with a dash of smoky chipotle powder, smothered in creamy refried beans and melted cheese and sandwiched between two crispy quesadillas before being topped with a dollop of sour cream; it just doesn't get any better.

One of the reasons I love these quesadillas is that, like so many Mexican and Southwestern dishes, they offer a little bit of everything: they're spicy yet cool, gooey yet crunchy and indulgent yet packed with nutritious ingredients.

And speaking of nutritious, they truly are; between the veggies, the beans and the tortillas, they're absolutely packed with fiber, and the beans provide a good source of meat-free protein (although adding a handful of shredded chicken to the mix would be a great touch). Because of all the other ingredients in the filling, you don't need to use tons of cheese in these quesadillas, and you can certainly skip the sour cream topping if you're watching your calories.

I love these quesadillas for a quick weeknight dinner, or even a last-minute lunch since they're super easy to make and I always have all the ingredients on hand. Feel free to change this up based on what's sitting in your pantry - try different types of beans, swap out the chipotle powder for taco seasoning or replace the bell peppers with fresh tomatoes.

Red Pepper, Corn and Bean Quesadillas Recipe
Adapted from a Sunny Anderson recipe


Ingredients


1/4 cup vegetable oil, or more
1 tbsp. olive oil
1 can black beans, drained and rinsed
1/2 onion, finely diced
2 cloves garlic, minced
1/2 can corn
1 red bell pepper, diced
1/2 tsp. chipotle powder
1/4 tsp. chili powder
1/3 cup fresh cilantro, chopped
Black pepper
Kosher salt
1 can refried beans
8 whole-wheat tortillas
1 cup shredded cheddar or jack cheese
Sour cream (optional)
Salsa (optional)

Instructions


Pour enough vegetable oil in the bottom of a cast iron skillet to fry tortillas (roughly 1/4 cup depending on the size of your pan). Heat the skillet over medium heat.

Meanwhile, heat 1 tbsp. olive oil in a medium skillet over medium-high heat, then add the black beans. Cook for about 5 minutes, stirring occasionally, then add the garlic, corn, red pepper, chipotle powder, chili powder and cilantro. Cook for 7 to 10 minutes, or until the beans have softened and the red pepper is tender. Add salt and pepper to taste, then remove the mixture from heat.

Spread 4 of the tortillas with 1/2 cup each of refried beans. Carefully place one tortilla (bean side up) in the hot oil and spoon 1/4 of the corn and red pepper mixture evenly over the beans; then sprinkle on 1/4 cup shredded cheese and top with a plain tortilla; press down gently with a spatula to help the ingredients stick together. Cook for 2 to 3 minutes, or until the bottom tortilla is crispy and golden brown. Very carefully flip the quesadilla and cook on the other side until the bottom tortilla is crisp and the cheese is melted. Repeat with the remaining quesadillas.

Let each quesadilla rest on a piece of paper towel after removing from the skillet in order to soak up any extra oil. Then serve topped with sour cream and salsa, if desired.

Father's Day Brunch: Homemade Bagels

Between my cookbooks and my internet bookmarks I have hundreds of saved recipes that I'd love to make, but that just aren't "everyday" meals. So when a holiday or special occasion rolls around, I try to pick one recipe I've been waiting to make, and for Father's Day yesterday I chose homemade bagels.

Growing up in the northeast, you didn't have to look too hard to find good bagels. In fact, it wasn't until I moved away that I realized how much quality can vary when it comes to bagels. Nowadays, the only time I eat these treats is when I'm back home for a visit. 


So with good bagels being so hard to find, I'll admit I was intimidated about trying to make my own - especially because I have absolutely no experience making bread of any kind. The good news? These are so very easy, and so delicious fresh out of the oven. They do take some time to make, but that's due to the dough's need to sit and rise; in other words, hands-off time that you can spend preparing the rest of the meal (or putting your feet up with a cold Mimosa). 

Homemade Bagel Recipe


Ingredients


1 1/2 cups warm water (110 degrees F)
2 (.25-oz). packets active dry yeast
2 tbsp. sugar
4 1/4 cups all-purpose flour
1 tbsp. Kosher salt
Olive oil
1 tbsp. sugar
1 egg


Instructions


Pour the warm water into a small bowl, then sprinkle the yeast over the top, followed by the 2 tbsp. sugar. Let the bowl sit for about 5 minutes, until the mixture starts to look foamy.

In a large bowl, combine the flour and Kosher salt, then add the yeast mixture. Use a wooden spoon to stir the ingredients until the dough comes together, then turn it out onto a clean, lightly-floured surface.

Knead the dough for 6 to 8 minutes, or until it becomes smooth and elastic. Coat the inside of a large bowl with a thin layer of olive oil, then place the dough inside. Roll the dough around the bowl until it's coated with oil on all sides, then cover with plastic wrap and place in a warm location; let the dough rise for 1 to 2 hours, or until it has doubled in size.
Hint: to create a warm place for the dough to rise, fill a small bowl with water and heat in the microwave for about 3 minutes. Then remove the bowl of water from the microwave, place the bowl of dough inside and close the door.

When the dough has risen, remove it from the microwave and punch it down. Divide the dough into 8 to 12 equal portions (depending on how large you want the bagels to be) and roll each portion into a smooth ball. Place on a baking sheet lined with parchment paper, then cover and let rise for 20 to 30 minutes.

Use your thumb to poke a hole through the center of each ball of dough, and gently stretch until the hole is between 1 and 1.25 inches wide. Place the dough rings back on parchment paper-lined baking sheets, cover and let rise for another 20 to 30 minutes.

Meanwhile preheat the oven to 400 degrees F. Fill a large wide pot with water and add 1 tbsp. sugar, and bring the water to a gentle boil. Crack the egg into a small bowl and beat with a fork.

Carefully place the bagels in the boiling water, working in batches of 3 to 4 bagels at a time; be careful not to crowd the bagels. Boil for 2 minutes on one side, then flip them over and boil for 1 more minute. Use a slotted spoon to remove the bagels, and set them on a clean dish towel to soak up any excess water. Then use a pastry brush to cover the top of each bagel with beaten egg.


Arrange the boiled bagels on the parchment-lined baking sheets and bake in the preheated oven for 20 to 30 minutes, or until golden brown. 


Optional: For flavored bagels, add toppings after boiling and brushing with the egg but before baking the bagels. Topping ideas include sea salt; cinnamon and sugar; minced onion; sesame seeds; poppy seeds; or rolled oats and honey. 

Butternut Squash Risotto

What is it about the farmer’s market that just makes me want to cook? 

This weekend I finally stopped by my nearest farmer’s market, and I realized just how much time (and money) I’ve been wasting buying produce from the supermarket. This market in particular is tiny, but something about the open-air environment and those unbagged piles of produce totally got me inspired to eat my veggies. 

Now, let me be clear about one thing: I don’t really like vegetables. I’ve come a long way in the last few years in terms of eating them regularly and not hating them, but I’ll never be one of those people who drools over a pan of roasted veggies or a fresh garden salad. I always in awe of those people, but it’s just not happening for me. 

But as I stood admiring my vegetable bin overflowing with locally-grown produce, I found that I was actually looking forward to eating my veggies. Most of what I purchased is the same stuff I get at the supermarket - carrots, bell peppers and zucchini, to name a few - but I also came home with a butternut squash, given to me (for free) by the lady at the produce stand in thanks for buying from her (another advantage over the supermarket). I had no clue what to do with it, I just knew it had to be something special. 

That evening was spent leafing through cookbooks and browsing websites to find a dish worthy of that squash. I finally settled on a butternut squash risotto which sounded pretty tasty. Well, I made the risotto last night, and I was just amazed by how something so simple could be so good. 

The flavor of the chicken stock really comes through in risotto, so homemade chicken stock is definitely the way to go. But if homemade just isn't an option, spring for the best store-bought stock you can afford. 

Butternut Squash Risotto Recipe

Adapted from allrecipes.com

Serves 4 as a side dish, 2 as a main course

Ingredients

1/2 medium-size butternut squash
2 tbsp. butter
1/3 cup onion, finely diced
2 cloves garlic, minced
1 cup Arborio rice
1/3 cup dry white wine
3 cups homemade chicken stock
1/3 cup freshly-grated Parmesan cheese, plus more for serving
1/2 tsp. Kosher salt, or to taste
Black pepper, to taste
Sage for topping (optional)


Preheat the oven to 400 degrees F. 


Place the squash (halved lengthwise) skin side down on a baking sheet and roast in the preheated oven for 45 to 60 minutes, or until the flesh is very soft.


When the squash is cool enough to handle, scoop out the seeds and discard them. Use a large spoon to scoop out all the flesh, and set aside. If the squash isn't smooth or soft enough, give it a few 
pulses in the food processor. 


Place the broth in a saucepan and bring to a gentle simmer on the stove; the broth should remain at a simmer while you cook the risotto. 


Heat a medium saucepan over medium-high and melt the butter inside. Add the diced onion and cook for two minutes. Add the minced garlic and Arborio rice and cook for three to four minutes more, stirring frequently. 


Add the wine to the rice and cook until the liquid has evaporated, stirring constantly with a wooden spoon, then reduce heat to medium. Add in 1/2 the butternut squash and 1 cup of hot broth, continuing to stir constantly until the liquid is absorbed, about 5 minutes. Pour in another cup of broth and stir until it's been absorbed. Then add the remaining broth and the other half of the squash and cook, stirring constantly, until the broth has been absorbed and the dish is creamy. 


Stir the grated Parmesan into the risotto, then taste the dish to judge how much salt is needed. Add Kosher salt and black pepper to taste. 


Spoon the risotto into individual bowls or plates and top each with an extra tablespoon of Parmesan and, if desired, a sprinkle of dried sage before serving. 

Mexican-Style Poached Egg Crisp

Breakfast tends to be a struggle for me. Morning is the only time of the day that I don't have much of an appetite, and the usual breakfast fare like oatmeal, eggs and cereal often sound unappealing. But if have no more than a nibble of toast or a piece of fruit, I'm ready to inhale lunch by 10am. So when I have the time I love playing around with meal  ideas that combine typical breakfast foods with those that don't usually appear until much later in the day.

This recipe was inspired by the fantastic huevos rancheros I had during Sunday brunch at the Gables Diner in Coral Gables. You could say this bears a resemblance to a classic huevos rancheros dish, but with some significant modifications (most notably, the addition of refried beans, one of the culinary loves of my life). 

Nothing keeps me full for hours like protein, so I always try to include a lean source of protein in my meals and snacks, particularly breakfast. I consider this breakfast a nutritional powerhouse, since almost every ingredient contains a good dose of protein, fiber or both, to keep you full all morning. Best of all, it’s big on flavor, so you'll forget how healthy it really is. Oh yeah, and it’s ready in under 15 minutes.

Mexican-Style Poached Egg Crisp Recipe

Prep Time: 5 min.

Cook Time: 7-8 min.

Serves 1

Ingredients

2 eggs

Cooking oil spray

1 small whole-wheat tortilla

¼ cup refried beans

¼ cup salsa* (see note below)

Chopped fresh cilantro

Salt and pepper to taste

Chipotle powder* (optional, see note below)

Shredded cheddar cheese (optional)

Instructions

Preheat the oven to 350.

Fill a saucepan (must be at least 3 inches deep) with water and heat over high heat.

Gently crack eggs into a small cup or ramekin, using one egg per container.

Spray both sides of the tortilla with cooking spray and place in the preheated oven until it’s lightly browned and crisp.

Meanwhile, poach the eggs: when the water comes to a boil, reduce the heat to medium and use a large spoon to swirl the water (this brings down the heat); quickly but gently add the eggs to the water, and cook for three minutes. When the eggs are done cooking, remove with a slotted spoon and let the excess water drip back into the pan; set the eggs aside.

While the eggs cook, heat the refried beans in the microwave until hot. If you want the salsa warmed, heat that in the microwave as well.

When the tortilla is done, lay it on a plate and use a large spoon to spread refried beans all over the surface. Then top it with both eggs, pour salsa over the top and sprinkle with chopped cilantro and cheese, if desired. Add salt and pepper to taste.

*If you happen to live near a Winn-Dixie supermarket, do yourself a favor and pick up some of their roasted chipotle salsa. I usually steer clear of store-brand salsa, but as a chipotle pepper fanatic I couldn’t resist this. It’s far and away the best jarred salsa I’ve ever tasted. If you can’t get your hands on this stuff, I recommend adding a few shakes of chipotle powder to the dish after you add the salsa of your choice

Hitting the Weights...Again

Photo Credit: bepositivelyfit

In an effort to bust out of my cardio-only exercise rut and get back to strength-training, I've been scouring the internet for new weight-lifting routines and ideas. I have a shelf full of great lifting workout videos and a mental library of exercises that I could certainly put to good use, but I've been needing something new to get me excited about strength-training again.

I was recently browsing Ilovefetacheese.com, one of my favorite fitness blogs, and I noticed that Christina (the blog owner) is an affiliate for Tone It Up. I'd never heard of the program, but I checked out the website, and I have to admit that I was underwhelmed at first glance. The program was created by Karena and Katrina, two young women who happen to have bodies I'd kill for.

I don't know if it was the many glamour shots of the girls, the advertising partnerships all over the homepage or expensive price tag of the Tone It Up diet plan, but something about the whole thing struck me as gimmicky; you know - "lose 15 lbs. in one week and look like these beautiful models just by following our salad-only diet!!!!!"

The only reason I gave the website a second look is that I knew Christina liked the program - and if you've ever read her blog you know she eats real food and follows a serious workout regimen (no 2 lb. Barbie weights for that girl!).

I did a little more reading on Karena and Katrina and was surprised to learn that they're both personal trainers and nutritionists, and while their diet plan has to be purchased, the workout plans and videos are completely free. Never one to pass up something free, I decided to try one of the Tone It Up workouts, and I have to say, I loved it! The girls use a lot of classic strength-training moves like squats, lunges and planks, but they also add some cool twists to the moves so you don't feel like you're doing the same old routine. I also love that they have such a variety of workouts, some cardio-based, most strength-based, and many that combine the two.

Most of the routines are short, so I've been combining two routines (usually a pyramid or other printable workout) with a video. Since I'm not new to lifting, I often use heavier weights than shown in the videos, or I use weights even when the moves don't require them.

The website is a little bit overwhelming, as packed as it is with videos, workouts, beauty tips, etc. and I still haven't figured out whether I'm supposed to be doing the routines in a specific order. I've pretty much just been clicking around until I find two workouts that appeal to me.

So if you're bored with your usual lifting routine, or you're new to strength-training, I recommend checking out some of their workouts. If nothing else, their bodies will definitely inspire you!

*In the interest of full disclosure, I should say that I'm not a Tone It Up affiliate, nor do I endorse their products/programs/diet plans, and I'm certainly not getting paid to recommend them to readers (I wish!). I say this only because I hate when my favorite bloggers recommend products to me, and then I find out they're being paid to promote a company. Clicking on the above links to the Tone It Up website won't result in me being paid or rewarded in any way, I just want to share with my readers what's working for me. Plus, the workouts are completely free!