The Nvigor8 Blog

They’re smooth and bumpy, short and fat, tall and lean, round and oblong, fragrant and odorless, rainbow colors, jewel tones and translucent neutrals.

They’re the wildly diverse fruits and vegetables at the farmers’ market. These earthy shopping centers are visual feasts that can be deeply mysterious to the uninitiated.

Food journalist Russ Parsons studies farmers’ markets and other facets of California agriculture.

Parsons is author of How to Pick a Peach: the Search for Flavor from Farm to Table, which provides straightforward tips for choosing, storing and cooking dozens of vegetables and fruits.

The book and farmers markets were the topic of a class Parsons recently taught for University by the Sea in Long Beach.

This is Parsons’ advice for shopping farmers’ markets, an endeavor he calls both complicated and simple:

• First, remember that produce is grown, not manufactured. It requires more attention than tossing a pack of tube socks in your cart.
• Don’t approach with a firm idea of what you’re going to cook
• Instead, walk the entire market with your hands in your pockets. Don’t buy anything. Just browse.
• Then make a dinner plan and go back and buy what inspired you

Farmers markets are “revolutionizing how the farming and selling of food is conducted in the U.S.,” said Parsons.

There are approximately 350 farmers’ markets in California, 200 of which are in Southern California. They give customers the opportunity to taste produce that’s often higher quality and more exotic than supermarket offerings.

Shoppers can talk to the growers personally and taste their premium products, then decide if they’re willing to pay more for the novelty and quality.

When a chain such as Whole Foods starts to buy – and promote – locally sourced produce, this fundamentally shifts the relationship between farmer and retailer.

Farmers markets may open new doors for consumers, but they are labor-intensive operations that are inefficient for farmers and shoppers, argues Parsons.

Parsons suggests keeping an eye on community-supported agriculture and stores like the Santa Monica Co-Op and Monterey Market as the wave of the future.

Meanwhile, food and life coach Susan Marque provides hands-on lessons for savvy farmers’ market shopping.

Marque periodically leads tours of the Santa Monica farmers’ market for Step Up Women’s Network, a national philanthropic organization based in L.A.

Marque used food to cure herself of serious illnesses and the experience inspired her to probe deeper into the medicinal effects of foods and herbs.

Today she uses a combination of nutritional and psychological counseling to help clients heal from the inside out.

Marque’s mission is to prove it’s possible to live and eat happily and healthfully.

Tour participants get a sense of her genuine joy in discovering what’s fresh at the market. Produce in hand, Marque enthusiastically shares the health benefits and easy recipes of whatever has caught her eye in the farmer’s stall.

Take Daikon radishes. These big, white Asian vegetables are the “queen of fat burners,” Marque said. Shittake mushrooms and onions also have fat-burning properties.

How about fennel (pictured above)? Remove the outer layer, slice it thinly and marinade it with lemon juice, sea salt and olive oil for one hour, then enjoy it as a simple raw salad. Or add it to broccoli soup or cabbage salad for a hint of gourmet flavor.

Spinach has a good reputation, but it’s acid-forming. Kale is a better choice in Marque’s book.

Cheese can be hard to digest; among varieties, goat cheese is easiest to break down.

The Los Angeles Times recently ran a story headlined, “Lean economy, fatty diet.” It traces the ways consumers attempt to cut food costs in a bad economy, often sacrificing health and nutrition to save money.

“Usually when people are feeling pinched financially, they’ll still allow themselves to have food as treats,” Marque said. “They usually still celebrate even bigger because they’re trying to cover their worries about money and so they’re eating more and gaining weight.”

A joint solution may be to heed Parsons’ advice – “follow the farmers” – under Marque’s guidance.

Hungry? Find Parsons’ and Marque’s recipes online at latimes.com/food and susanmarque.com, respectively.

— Andrea Adleman

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Andrea Adleman is a freelance journalist and regular guest blogger for Nvigor8.

Ingredients

30 ounces grilled chicken breast
32 ounce box organic low-sodium tomato soup
1 large diced white onion
28 oz can diced tomatoes (or fresh Roma tomato))
3 diced yellow squash
Arugula leaves
¼ cup wild or brown rice
1 capful of “liquid smoke” seasoning
3 tbs+ olive oil
balsamic vinegar
½ tbs powdered garlic
½ tbs crushed rosemary (or 1 tbs fresh)
½  tbs Italian herb seasonings mix
1 tsp black pepper

Preparation
Start heating broth in a very large pot on medium heat. Start warming a broad skillet with 4 shots of olive oil on medium heat. Dice all of the onion & squash. Increase skillet heat to start cooking-down the onions & squash (this step might take 20 minutes) Monitor heat of skillet. Add a few shots of balsamic after about 5 minutes of cooking.

Empty tomato, liquid smoke, rosemary, garlic, Italian herbs and pepper into broth. Add skillet-cooked onions & squash into broth. Lower heat to simmer. Cook another 2 hours covered. Add meat and 3 tbs of olive oil into broth and stir around to mix just moments before serving. Sprinkle arugula leaves on top.

Makes (7) 2-cup servings

Carbs: 12 grams (48 cal), Protein: 4 ounces from chicken
(13 remaining for a salad or a few wasa crackers)

Ingredients

24 ounces pre-cooked chicken breast, cut-up (cooked at the store)
16 ounce box organic low-sodium free-range chicken broth
2 med diced white onion
approx 30 half sun-dried tomatoes, diced
can of chick peas
1# bag on mini carrots, cut in thirds
4 large yellow squash, cubed
1 large head of broccoli, cit into bite-size pieces (including stem)
diced garlic or garlic powder
3 oz. White wine
3 tbs olive oil
3 tbs curry powder
½ tbs powdered clove
1 tsp coconut extract/flavor
balsamic vinegar

Preparation
Start heating broth in a very large pot on medium heat. Rinse and add garbanzo beans, sun-dried tomatoes, baby carrots, squash and broccoli.

Start warming a broad skillet with 2shots of olive oil on medium heat. Dice all of the onion and put in the skillet. Increase skillet heat to start cooking-down the onions (this step might take 10 minutes). Monitor heat of skillet. Add a few shots of balsamic after about 5 minutes of cooking.

Into broth add: chicken pieces, onions (once cooked), garlic, curry, clove and coconut. Simmer on med-low heat to simmer for 90 minutes uncovered and unattended. After 90 minutes add wine and turn off heat.

Makes (6) 2-cup servings

Carbs: 16 grams (64 cal), Protein: 4 ounces from chicken.
There are 9 grams (36 cal) still available for a small salad.

Ingredients
12 hard-boiled eggs, peeled, halved (use 4 yolks)
1/4 cup dried currants
1 large green onion, finely chopped
2 tablespoons minced fresh cilantro
4 tbs Safflower mayonnaise
2 3/4 teaspoons curry powder
cucumber, peeled, cut lengthwise in half, seeded
Mission Carb-conscious Wraps

Preparation
Scoop egg yolks into large bowl; mash well with fork. Finely chop egg whites; add to yolks. Mix in currants, green onion, and cilantro. Mix 1/2 cup mayonnaise and curry powder in small bowl; stir into egg mixture. Season with salt and pepper. Let sit for a few hours to let currants re-hydrate.

Create
Thinly slice cucumber crosswise into half-rounds. Place slices on paper towels to drain.

Scoop salad mix on wrap, add cucumber slices. Fold ends in and roll. Set in a med-hot dry skillet. Spray with a shot of Olive oil Pam. Turn until crispy.

Makes 4 wraps

Ingredients
40 ounces ground turkey breast
32 ounce box organic low-sodium chicken broth
3# diced white onion
28 oz can diced tomatoes
12oz can tomato paste
15 oz can organic low-sodium beans (any kind)
1 capful of “liquid smoke” seasoning
packet of low-sodium chili seasoning (McCormick is flavorful)
olive oil
balsamic vinegar

Preparation
Start heating broth in a very large pot on medium heat. Start warming a broad skillet with 4 shots of olive oil on medium heat. Dice all of the onion and divide into two portions. Add one portion into broth, the other into the skillet. Increase skillet heat to start cooking-down the onions (this step might take 20 minutes) Monitor heat of skillet. Add a few shots of balsamic after about 5 minutes of cooking.

Empty tomato, beans, liquid smoke and chili seasoning into broth. Continue cooking until onions are limp and clear. Add skillet-cooked onions into broth. Lower heat to simmer. Add crumbled meat into broth and stir around to mix. Cook another 15 minutes.

Makes (9) 2-cup servings

Carbs: 16 grams (64 cal), Protein: 4 ounces from turkey

Fitness professionals are always emphasizing the value of interval training and I became a believer. The last book I read, Flip the Switch, recommended intervals of five seconds at maximum intensity followed by 10 seconds at 50% effort, repeating for 10 minutes.

There was an article on interval training in the Los Angeles Times recently. “The ups and downs of interval training” made some strong arguments in favor of interval training, but the generalizations may or may not apply to you (or me).

It reminded me why Coach Dean’s testing is so valuable. If you do intervals based on general rules, the only thing you may be getting is tired.

Now that I’ve done the testing, it seems inconceivable to consider exercising without knowing my specific heart-rate zones and a regimen for effective interval workouts. If I’m going to carve out the time to exercise, I want to know that every minute is counting towards my goals.

I’m about to complete my first eight-week New Leaf training program. It’s the one thing I’ve been good at doing. (Following the meal plan and doing 100 minutes of slow fat-burning twice a week, not so good).

I sense results and I’m so excited to retest. Stay tuned …

On my desk I have a book of quirky, witty, playful, snarky retro expressions and situations. Titled “You Say I’m a Bitch like it’s a Bad Thing,” it flips over like a page-a-day calendar.

For the longest time I’ve had it open to a page of a smiling mid-20th Century woman with a chocolate cake and the message “Stressed is desserts spelled backwards.”

Funny. And not so funny.

In retrospect, I realize that I went on a stress-induced dessert binge earlier this year. For months, I gave into a cupcake obsession and sometimes went out of my way to try a new bakery.

I’ve been under a lot for stress for years. I was just coping and coping fairly well … so I thought. I didn’t feel any more stressed when I went on my springtime pig-out.

I guess my mind wanted some comforting treats – and more and more – and my possibly perimenopausal, definitely stressed out body responded by storing all the junk food.

I’ve gained 20 pounds since January. I guess I wasn’t coping as well as I thought.

There’s so much to learn about the mind’s influence over hormones and metabolism. This much has become crystal clear: my body is unforgiving when my mind is unhappy.

I’m still stressed out but I’m no longer overindulging on desserts.

I’m eating appropriate portions of healthy food but I haven’t lost a pound.

Which is stressing me out. Which, compounded with the simmering stress of a dysfunctional life, is probably wreaking havoc on my hormones and preventing weight loss.

On a day-to-day basis, I’m energetic and cheerful. The California sunshine invigorates and inspires me to live optimistically in the moment and absorb the positive opportunities that may come to me.

But privately I’ve surrendered to the stress. I’ve resigned myself to the prospect that I may not lose these 20 pounds until I can remove the big sources of stress from my life.

As much as I strive to psych myself out and put on a happy face, I have to admit the mind rules and can’t be fooled.

Coach Dean started me on a meal plan and New Leaf metabolic training program more than a month ago.

I still haven’t gotten on it entirely.

I’m great with the metabolic conditioning. It’s easy and invigorating to do my 20-minute workouts.

I haven’t gotten into the routine of regular strength training. Nor have I found the 100 minutes of low-intensity, high fat-burning exercise I’m supposed to be doing twice a week. That’s 100 minutes a day two days a week. It ain’t happening (yet).

I’m not following the meal plan exactly, either. I haven’t been able to get all of the ingredients in my house at the same time to make all the meals of the day exactly as instructed.

I didn’t expect it to be so laborious and time-consuming to follow the meal plan. As best I can figure, it’d take two full, consecutive days of running from store to store to find everything.

I prepare my own healthy, nutritious meals and snacks every day, so I’m well aware of the time it takes to cook and clean. It’s a self-investment I’m perfectly willing to make. But, somehow, the meal plan seems more demanding.

Bottom line: I’m finding it awfully challenging to get with the program.

Not surprisingly, I haven’t lost a pound in all these weeks.

I’m eating clean, but something is obviously not working. Incentive indeed to try harder to get with the program …

Raw chef Rod Rotondi prepares mushroom soup at a Whole Foods lecture and demonstration.

Chef-restaurateur Rod Rotondi offered a taste of raw food – literally and figuratively – in a recent lecture and demonstration at the West L.A. Whole Foods Market.

Rotondi is founder of Leaf Cuisine, which operates raw/organic/vegan restaurants in Culver City and Sherman Oaks. The company also  makes packaged convenience foods sold in Whole Foods and other natural grocers.

Raw food means food that has not been heated above 118 degrees. Advocates such as Rotondi argue that the body prefers raw food because it is maximally nutritious and easiest to digest.

“You really are what you eat,” Rotondi said. “Raw food is alive, vibrant and full of energy.”

Commenting on the abundance of refined, processed foods in the typical American diet, Rotondi said “We have lost our relationship with food. Humans are the only animals who don’t know what to eat.”

To point students in the right direction, Rotondi cited the name of his company.

“There’s a reason I’m called Leaf Cuisine. I strongly believe green leafy vegetables are the most important food for human beings.

“I find that the more greens I eat, the better I feel.”

After an overview of raw food principles, Rotondi prepared several dishes:

• Dandelion salad. Dandelion greens are somewhat bitter, but rich in vitamins and minerals. One cup provides a full day’s supply of vitamin A and is a good source of fiber. Rotondi created a sweet, nutty-fruity dressing as a foil for the greens: a flavorful blend of pomegranate, pine nuts, olive oil, lemon, parsley, salt and garlic. The salad, pictured above, was topped with additional pine nuts and pomegranate seeds for sweet-salty texture.

• Nutmilk. Rotondi’s recipe begins with raw, organic nuts that have been soaked overnight at room temperature and rinsed a few times. The other ingredient is water. Put them in a blender and whip up a fresh batch of nutmilk. Though it’s best used fresh, it will keep in the refrigerator for two days, according to Rotondi. Fattier nuts such as pine nuts, cashews and macadamias will yield a thicker milk. Add fruit to make a nutmilk smoothie. Or…

• Mushroom soup. Rotondi prepared a nutmilk-based mushroom soup with lemon, garlic, parsley, onion, cashews, mushrooms and nama shoyu, a raw soy sauce. The friction of the blender gently heated the frothy soup.

“Raw food is easy to make,” Rotondi insists.

“If you can cut an apple in half, you’re a raw food chef. If you can cut it into smaller quarters, you’re a gourmet chef.”

Rotondi teaches classes in raw food preparation and regularly gives free lectures at Whole Foods. He has written a food prep book – not a cookbook – that will be released early next year.

— Andrea Adleman

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Andrea Adleman is a freelance journalist and regular guest blogger for Nvigor8.

A grossly overused cliché, to be sure.

But, there’s a reason for its repetition.

Today I found the will to devise a creative solution to my daily problem of too much to do in too few hours.

I had limited time before I had to leave the house and couldn’t prepare all my meals for the day. I was going to be on the road all day and I didn’t want to put myself at the mercy of the great unknown: would I find a suitable café right at mealtime? There’s nothing worse than being hungry out on the road with no plan.

I had meat and vegetables in the fridge, but not enough time to make a salad.

I compromised.

I quickly washed and chopped some vegetables and put them in plastic baggies. Thankfully, I had a bag of pre-washed lettuce on hand. I also had leftover salmon and a pre-cooked chicken-turkey sausage.

So, I measured out some salmon and bagged it up, tossed the sausage link in a baggie, grabbed a whole bottle of salad dressing and a plastic plate, fork and knife.

Have veggies, will travel.

Presto, an office picnic.

I had to assemble my salads at the office. I also dashed out and left dirty dishes in the sink at home.

But, the two-fold compromise saved me the time, money and stress of scavenging for food.

It’s so easy to get stuck in an all-or-nothing mentality. I find it helpful to take a deep breath and consider the options.

A little flexibility can go a long way towards a happy medium in any situation.

Or, to paraphrase another cliché, don’t let the perfect be the enemy of the good.

It’s something I try to remember as I strive for optimal health in mind, body and spirit.