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In the Kitchen

   Collated by the Kitchen Witchery Staff

Spring is on its way and it's time to start thinking of lighter foods. Cut back on the hearty meals and start looking for some carrot sticks. For those of you heading into Autumn, it's a good idea to reassess your eating over the coming months. Don't succumb to the usual cold-weather fare.

Yeah, yeah I know - we all crave rich, fatty goodness in winter because we "need" that extra fuel to stay warm...rubbish. But, even ignoring the whole starch and winter complex so many people have, there's all the Harvest and Winter festivals filled with a bonanza of foods that we normally avoid - or at least eat in moderation. Because, let's face it, whether you pig out or not, most of us do increase our portion sizes and alter our staple foods over the late Fall-Winter period.

Whether you're coming out of the Winter munchies (and dealing with the extra pounds) or facing them, the following comments may help you reassess your diet and create something that is both fulfilling and energizing, without being filled with empty calories.

In cold weather we eat more breads - often with lots of butter and jam - and pastries. Those of us who like a bit of meat become full-on carnivores when the weather gets a little nippy. Or maybe you simply start to indulge your craving for potatoes...gratin, anyone? The average person gains around 10 pounds over Winter, I kid you not. And most of us don't manage to lose the full ten come Spring and Summer. Ever noticed how the waistline's a smidgeon thicker each year? The years from the mid-twenties onwards, when the metabolism starts to slow, mark the start of a gradual and insidious weight gain for many people. Activity levels remain stable, dietary habits don't change, but the body slows on down, and POOF. Suddenly each year you're looking at a permanent weight gain of 2-3 pounds. Adds up over time.

It's a depressing thought for the end of Winter I know. But facing reality, rejuvenation, rebirth - these are all facets of this season. So why not start with yourself? It's amazing what a difference even small changes in diet can make over time. For our Southern Hemisphere readers this is a time of reflection and self-examination. Make it physical as well as metaphorical and see what you can do to help yourself feel better.

For those of us in the colder climes, or at least the less temperate, February is still pretty chilly and not necessarily what we think of as suitable to Rabbit Food. But it's important for your health as well as your weight and metabolism to have a high intake of vegetables such as carrots, beans, celery, tomatoes, leafy greens, cruciferous ones, and sprouts. Eating a bowl full of salad before, or instead of, your lunch goes a long way to meeting your daily requirement of servings. A large salad is about 3 servings worth! When you consider that women require seven a day and men need nine that salad is looking good! Why not toss in some grilled chicken or beef (a portion no larger than your palm), and a vinaigrette or low-fat ginger dressing?

Baked root vegetables - especially the tubers - are another way to get your portions. Serve some baked squash or pumpkin, brushed with garlic and chicken broth, alongside your main. Or throw sweet potato and wild rice into the next chicken soup you make instead of noodles. Soups and stews are a wonderful way to boost your vegetables while still feeling like you're eating heartily. Just make sure you serve at the stove top and instead of going back for seconds, have a baked pear in raspberry sauce for dessert.

You want to mix up your colors too - white, purple/blue, red, yellow/orange, and green are the rainbow. Try and have at least one serving of each of the vibrant colors a day. Each color represents different benefits - minerals, vitamins, amino acids, and so on. They are all helpful in keeping you healthy and in helping you maintain a healthy weight. Try and balance it with more vegetables than fruit - 3 serves to 4 (women), or 4 serves to 5 (men).

So, what is a serving?

• 3/4 of a cup of 100% fruit or vegetable juice (use an actual measuring cup, not a coffee cup!)
• 1 medium sized fruit - apples, oranges, bananas
• 1 cup raw vegetables, chopped OR 1/2 cup same, cooked
• 1/2 cup chopped fruit
• 1/4 cup dried fruit
• 1/2 cup of cooked pulses

To help make that salad more appealing, start your day with a warm breakfast...no. Not bacon and eggs. A high-fiber, cooked cereal such as oatmeal will do a lot to help beat the cravings for rich food. If you can't stand plain oatmeal, throw in 1/4 cup mixed dried fruit and nuts, add a tablespoon of honey, or dollop on some fresh strawberries and a small spoonful of cream. Or toast up a whole grain bagel and eat it with a 100% fruit jelly. Aside from warming you up, these foods will give you fuel to burn as you head out for the day.

And the bonus? There's 1 of the 3 servings of grain you should eat each day to help avoid colon problems and constipation. Less than 10% of Americans meet the daily 3 servings. Make sure you're in that 10%. While you're at it, why not switch to a green or herbal tea in the mornings? Reducing caffeine and adding the anticancer agents, not to mention the fat burning attributes, of green tea can't hurt.

Look for the recipes in this issue marked with a daffodil - - they'll help you eat within the season and boost your fruit and vegetable intake!

January-February 2006 Recipes:

   

Balsamic Chicken with Couscous - page #11    Basic Tofu Stir Fry - page #12         Beer Bread - page #12    Eggplant Dhal - page #12    Filo Tartlets - page #11         Fish and Chips - page #12         Hazelnut Biscotti - page #12         Lamb Filo Pastry - page #12    Lamb Wraps - page #11    Leek and Asparagus Risotto - page #11    Lemongrass Chicken Stir-Fry - page 12    Lentil Pie - page #12    Mild Cajun-style Fish and Salsa - page #11

Mushroom Goulash - page #12         Mushroom Ragout - page #11    Roast Vegetable Salad - page #11         Scallops in Fennel - page #12    Spicy Gazpacho - page #11    Spring Carrots - page #11    Spring Greens - page #11         Strawberry Hotcakes with Blueberry Sauce - page #12         Strawberry Strudel - page 12    Thai Chicken Stirfry - page #11    Tofu Cakes - page #12    Vegetarian Rolls - page #11