Why you need a decent chef's knife and two recommended knives for the home cook

Without a decent chef's knife in your kitchen, you're almost doomed if you want to eat healthy (unless you're microwaving all of your potatoes and veggies and eating boxed soups which is 100% okay.  And yes, you can achieve great health doing this as long as it's the right foods).  Having a decent chef's knife is the most essential ingredient you can have in the kitchen.

Here's why...

You need a chef's knife to cut well, everything!  -- your favorite veggies for salads and stir-fries, fresh fruit for daily desserts or oatmeals, tofu for marinating, veggies for pizza toppings, sweet potatoes for fries and the list goes on and on and on and on!

If you need some knife motivation or inspiration, here's Trisha's Healthy Table Meals Executive Chef, Erik Hoffman, showing you how to properly dice an onion. 

Here's Chef Erik Hoffman cutting carrots (purple on the outside, orange on the inside and way more fun) for our veggie miso bowl...

Why do you want a decent chef's knife compared to a crappy chef's knife?

You want good chef's knife because they're sharp.  Having a sharp knife is essential so you can dice and slice almost effortlessly.  When your knife is sharp enough, you can cut veggies without almost chopping your fingers off (unlike dull, cheap or flimsy knives) or having to put all of your might into each slice of the knife (again, from a dull, cheap or flimsy knife).  You can more easily make uniform cuts, which will help your food cook evenly and look more pleasing to the eye. 

Chef's knives are also long.  This is important because you have enough knife to cut through winter squashes, cantaloupes, watermelons etc.  Imagine trying to cut through a watermelon with a knife the length of your pointer finger.  It wouldn't work and it would be a big pain in the butt.

So go on and get yourself a decent chef's knife.  It'll make a world of difference in your kitchen and how you prepare healthy, plant-based meals.  

If you need some guidance choosing a good knife that doesn't break the bank, here are two recommendations from Chef Erik (and no, we do NOT receive any kickbacks or perks from sharing these knives with you.  We just want you succeed in the kitchen).

Two chef recommended in-home chef's knives

1.  Suisin Inox Western-Style Gyutou 8.2"

Erik recommends this knife because it's a blend of the best of Japanese and Western style knives at a very reasonable price for the quality.  

The Japanese style of the knife comes through with the shape and thinness of the blade.  It's also made by a reputable Japanese maker.  The Western contributions of the knife are it's stainless steel blade.  This means your knife will stay nicer longer without having to take as much care of it (aka great if you're not a professional chef or knife hobbyist).  

The price?  It's $112.50.  You may think this is pricey, but goof chef's knives can cost thousands of dollars.  Trust me, you don't want a $40 knife.  That being said, this is a steal of a knife, especially for the quality.

2.  Misono UX10 Gyutou 8.2" 

This knife is also a combo blend of Western and Japanese knife styles for the same reasons.  It's just a little bit sharper (makes cutting easier), a little bit nicer and a little more expensive.  It's $185 on Amazon.

If you want even more help using a chef's knife, consider a 14 week course with me in Columbia, SC.  Seven classes of plant-based evidence and lifestyle skills and 5 weeks of hands-on cooking, including how to use a chef's knife, over 14 weeks.  Cutting homework included.  Click here to learn more.

Now it's time to hear from you.  Answer today's Take Control Now Question by clicking 'comment' below and share your thoughts and questions around knives...

Take Control Now Question

How do you struggle using a knife in the kitchen?  What can Chef Erik and I teach you about knives to make cutting plants easier for you? 

Answer today's Take Control Now Question by clicking 'comment' below. 

5 ways to make whole-grains tastier

Abysmal US nutrition statistic:  

Ninety-three percent of Americans fail to eat the recommended amount of whole-grains, a measly 3 ounces everyday (1).  This is according to a 2007 Economic Research Report published by the USDA.

Not surprising as Americans are also deficient in fiber (2), fruit and veggies (3) and whole plant foods.  No matter what type of diet you're on, Americans need to eat more fruits, veggies, whole-grains and beans.  Period.

But back to whole-grains.  What are they and how can you make them taste good?

Whole-grains are grains that still have 100% of their original nutrients and edible parts.  You could literally cut whole-grains down in the field, bring them into your kitchen, clean off the inedible parts, cook them in a pot and eat them.  Or, you could grind 100% whole-grains into flour and then use it to make bread or pasta.

The whole-grains that aren't turned into flour are called intact whole grains.  All of their original nutrients and edible parts are still packaged the same way in your kitchen as they were in the field.  

Examples of intact whole-grains include oats, whole wheat, quinoa, brown or wild rice, popcorn, buckwheat, rye and barley.  

Intact whole-grains are less calorie dense than whole-grain flours because intact whole-grains absorb water or liquid into themselves as they cook.  This makes intact whole-grains more filling than flours without adding extra calories (when using water).  Plus, your body has to work a little harder to digest intact whole grains, which provides you an a longer, more sustained amount of energy.  Flour products (even 100% whole-grain ones) absorb more quickly because they've been slightly pre-digested for you... a machine has ground up the grain instead of your gastrointestinal tract.  

Now the question becomes, how can you eat intact whole-grains and have them taste good? Well, why not just buy them pre-seasoned in a box and not have to worry about it?

Your grains will be healthier if you "doctor them up" yourself instead of buying them pre-seasoned in the grocery store.  Why?  Because food producers generally add fat, sugar and salt to make things taste better.  Buy the grains plain and then you dress them up.

5 Ways to Make Intact Whole-Grains Tastier

1.  Cook in them veg stock.

Cook quinoa or brown rice in veg stock.  Not only does it make the grain more flavorful, but it adds a beautiful golden color to the grain as well.

Brown rice cooked in vegetable stock with spices.

Be sure to keep the liquid to grain ratio the same when cooking.  You can make half of your liquid veg stock or all of it veg stock as long as the overall liquid to grain ratio is correct.

Buy veg stock or broth in the store, or make it yourself.  Here's my husband's, Chef Erik Hoffman (Trisha's Healthy Table Executive Chef) vegetable stock recipe.

2.  Cook whole-grains in coconut milk.

Whether it's quinoa, rice for a curry or with oats in the morning, adding coconut milk will add a lot of flavor to grains.  Coconut milk is almost all fat though, so I try to use a small amount of coconut milk and mix it with water when adding it to my grains.

Need a recipe?  Try our coconut infused quinoa.

3.  Cook in plant milk.

This is especially great for breakfast grains.  You can add almond milk or any plant milk to raw oats or cooked rice or quinoa in the morning and pop it in the microwave for a yummy morning start.  Then, add fruit, raisins or dates and cinnamon and you're good to go. 

4.  Add spices.

When you're not relying on fat and sugar to add flavor to your whole-grains, spices are where it's at for intense flavor.  If you don't know what spices taste good with what grains, google it! Google knows everything.  

Or, you can buy pre-blended spice mixes so you don't have to guess what spices compliment other spices.  For example, buy taco spice mix, cajun or Italian spice mixes.  Add a heavy sprinkle to your pot when you add the grains to your liquid.

5.  Add herbs.

Herbs also flavor food while adding a mega-boost of nutrition, just like spices.  Certain herbs can be added during the cooking process, while other should be added just before eating.  

Soft herbs (think of delicate leaves) such as basil, parsley and cilantro, should be added once the cooking is finished and then mixed in, or added to whole-grains as an edible garnish or topping.  

Hard herbs are thicker and usually have a tough stem.  Rosemary, thyme, bay leaf, lemongrass and lavender are great examples.  Add these herbs while cooking for a robust flavor profile.

Take Control Now

Which of these tips will you try in your kitchen to make whole-grains tastier?  Have a different go-to method to share?  I'd love to hear it.

Answer by clicking 'comment' below the references.

References

1.  Lin, B-H and Yen, ST, The U.S. Grain Consumption Landscape: Who Eats Grain, in What Form, Where, and How Much?, Economic Research Service, U.S. Department of Agriculture, November 2007.  Accessed online August 2016 at http://www.ers.usda.gov/media/216644/err50_reportsummary_1_.pdf

2.  South Carolina Nutrition, Obesity and Physical Activity and Obesity Fact Sheets for Youth and Adults, 2011.  Department of Health and Environmental Control.  Accessed online, May 2016 at: http://www.scdhec.gov/library/cr-009958.pdf

3.  Mobley, AR et al. Identifying Practical Solutions to Meet America’s Fiber Needs: Proceedings from the Food & Fiber Summit. Nutrients. 2014 Jul; 6(7): 2540–2551.

Gazpacho recipe (or the healthiest smoothie ever)

Gazpacho (a cold, tomato-based soup) is so refreshing in the summer, especially in the thick South Carolina humidity.  Fresh garden tomatoes and veggies chilled for a cool, refreshing soup to counteract the record high heat in Columbia.  Yes please!

But not only is it great for lunch and dinner (we serve it with "decorated potatoes" (aka baked potato bar) for our Trisha's Healthy Table clients, but my personal favorite way to eat gazpacho?

I love drinking a small cup of this gazpacho with breakfast or any time during the day.  Not only is the taste just so good, it's so insanely good for you!  Move over green smoothies, the healthiness of gazpacho has definitely got you beat.  

This gazpacho is lower in calorie density, and higher in herbs and veggies than green smoothies.  That's what makes it even better for you.  Green smoothies are normally a few types of fruit, one dark leafy green with juice or plant milk.  Gazpacho is all veggies.

Think you won't like it?  We've served shots of gazpacho to 100+ people at the SC State Museum (and repeatedly to our Trisha's Healthy Table clients) and here's some of their shocking feedback.... 

“Your food is great! I didn’t think I’d like the gazpacho — I don’t like tomatoes, but that’s good! And the garden caesar salad is awesome y’all. It’s really good!”

— Victoria Justice, age 56, Department of Justice, Columbia, SC

Gazpacho

By: Trisha's Healthy Table, Chef Erik Hoffman

Ingredients

5 large tomatoes
2 cucumbers, peeled
1 red onion
1 red bell pepper
3 scallions
3 cloves garlic
1/2 c flat leaf parsley
1/4 c chives
1/4 c champagne vinegar
2 T salt
1 T black pepper
fresh lemon juice
sherry vinegar

Instructions

1. Cut veggies into approximately 2 inch pieces and place in a large mixing bowl.
2. Combine garlic and herbs with veggies. Add the vinegar, salt and pepper and toss until well coated. 
3. Cover and marinate for 1-2 hours (though over night in the fridge is ideal). 
4. Once marinated, blend in batches until entire mixture is well blended (we use a high-powered blender to make it extra smooth). 
5. Strain through a fine mesh strainer (you may need to force it through using the back of a ladle to get all liquid through). 
6. Add fresh lemon juice, sherry vinegar and salt to taste.  
7. Chill in the refrigerator. 
8. Once chilled, it's ready to serve.  Be sure to stir the gazpacho right before serving though. It may have naturally separated a bit (which is normal).

Don't have enough time to make gazpacho? Let us do it for you.

Want someone else make gazpacho or other healthy but dang delicious meals for you?  Look no further.  Trisha's Healthy Table makes healthy meals to-go for the nights you just don't want to cook, but don't want to compromise your health with greasy restaurant food.  

Order meals on-line, schedule your pick-up date, then pick-up them up on your way home from work, reheat or assemble at home.  Bing, bang, boom, dinner is done.  Located at 1305 Assembly St., Columbia, SC.

Right now, Trisha's Healthy Table is offering a limited amount of highly discounted meals on pre-sale until September 20th.  Some are already sold out!  Want in?  We hope so!  You can't get these deliciously healthy, plant-based meals anywhere else.  Check out www.THTmeals.com before they'll all gone!

Now it's time to hear from you.

What foods do you crave in the hot summer months?  Or, what would you like to see Trisha's Healthy Table make so you don't have to?

Answer by clicking 'comment' below.

Meet our Clinical and Scientific Advisers

Exciting news -- a Clinical Adviser and a Scientific Adviser have just joined the Trisha's Table team. 

Our Clinical Adviser is a physician who emphasizes a low-fat, plant-based diet to his patients (yay for doctor's who prescribe diet with or without meds!) and our Scientific Adviser -- she's as expert as it gets when it comes to conducting and understanding diet and lifestyle research.  Together with my husband, Chef Erik Hoffman and myself, we make the Trisha's Table Team.  Nutritionist, Chef, Doctor and Researcher.  Loooove it!
 

Meet Swann Adams, PhD, Trisha's Table Scientific Adviser

Swann Adams, PhD has received multiple awards for her research in cancer disparities and diet and lifestyle interventions.  She holds a PhD in Epidemiology.  Her work's been published in leading journals including Cancer; Cancer Epidemiology, Biomarkers and Prevention, and more. She's a federally-funded research investigator having received research funding from the National Cancer Institute, the Centers for Disease Control and many more. She's the Associate Director of the Cancer Prevention and Control Program, the Co-Director of the Center for Cancer Survivorship, and holds a joint, tenured associate professor appointment in the College of Nursing and the Department of Epidemiology and Biostatistics at the University of South Carolina.

She's as expert as it gets when it comes to reading the scientific evidence (one of my personal inspirations).  And, she eats plant-based.  She talks the talk (she talks the evidence) and she walks the walk (and when she dances it's amazing). She didn't want to at first though.  But then, she had to and both her and I are so glad she did.

After a type II diabetes diagnosis at 44, our Scientific Adviser completely embraced a low-fat, plant-based diet.  She's lost 23 pounds in 3 months (without eating less!) and her blood sugar readings are beginning to read in the normal range.  Amen!  She immersed herself in the plant-based nutrition evidence and learned how to implement the diet the right way.  

Dr. Swann is committed to understanding the latest research behind a whole foods, plant-based lifestyle and promoting these evidenced-based approaches to the general public. She is currently beginning work on a research project, that will incorporate a whole foods, plant-based dietary intervention among African Americans who are receiving colon cancer screening.  This further illustrates her commitment to only promoting the best science to promote healthy eating and living.  

Now, she's joined the Trisha's Table team so we can better explain, and stay up-to-date with, the newest nutrition research.  I'm so glad to have her by my side and yours.

Learn more about Dr. Adams at her bio here or listen to this inspirational interview and learn about her health and weight-loss journey here.

 

Meet the Trisha's Table Clinical Adviser, Kyle Homertgen, DO

I had the honor of meeting Dr. Kyle Homertgen, a board-certified family medicine practitioner, when we were on the board of the non-profit, Ten Rivers Food Web in Corvallis, Oregon.  The first thing I heard about him -- he'd started a "Fruit and Veggie RX Program" which gave $25 of farmer's market produce a week for 16 weeks to patients with type II diabetes, along with cooking classes and nutrition education.  Then I meet him and he says he emphasizes a low-fat, plant-based diet with his patients.  "I didn’t go into medicine to just manage disease. My goal is to prevent and reverse.”

We were a match made in heaven and I'm grateful and excited that he'll be sharing his expertise with the Trisha's Table team from afar.  

Read more about Dr. Kyle here.  You can also visit his website www.DrKyle.com.  It's full of plant-based resources so he can better assist his patients.

Take Control Now Question

Answer the below questions and welcome our Advisers by clicking 'comment' below.

1. What's the hardest part about understanding or hearing nutrition information?  
2. What are your biggest frustrations with your doctor (if any)?

3 ways to lose weight when you've plateaud on a plant-based diet

Ever feel like you're doing everything right, by the book, but you're still not losing weight?

You're eating plant-based, feeling better (which is awesome), but the scale hasn't budged and you need it to.  You know you're on the right path but wonder "what am I doing wrong?"  

My friend Kathy feels this way and maybe you do too.  She had this to say commenting on Dr. Brie's interview from last week...

“I’ve been eating plant-based for almost 7 months. A friend and I began together and it’s been a lot of fun sharing recipes and texting pics of what we ate that day. I feel great on this eating plan. I’m post menopausal and even though I’ve been following this diet for 7 months I can’t seem to lose weight. Help!”

— Kathy, Take Control Tuesday friend

Even if you're not post menopausal it can be really frustrating knowing you're on the right path, but not getting the health results you want or expected.  And I've been there.  Multiple times and I know how to get through it.  

To help Kathy, today I'm sharing 3 ways to lose weight when you've plateaued on a plant-based diet whether you're post menopausal or not.

3 ways to lose weight when you've plateaued on a plant-based diet

1.  Make sure you're doing the diet right.  

There's many ways to do plant-based wrong or half-right.  Wrong or half-right won't get you the best results.  Here's an example of doing a plant-based diet wrong:  

Eating a junk-food vegan diet.  Tortilla chips (50%-ish fat), fries, vegan cookies etc. don't contain animal products, but that doesn't mean they're good for you.  Especially on a regular basis. At best, they're treats to be saved for special occasions.

Just because a diet is called plant-based or vegan doesn't mean it's good for you.

You must eat whole plant foods 90-100% of the time.  This includes fruits, veggies, whole-grains, legumes (beans, peas, lentils) and the optional nuts and seeds.  Refined foods (vegetable oils, white flour products and sugar) and animal products are not whole plant foods and should be avoided.  

Another example is eating high-fat plant food such as avocados, coconut, olives, nuts and seeds at every meal or as snacks.  Eating peanut butter out of the jar or peanut butter toast every morning instead of something more filling with less calories like oatmeal and fresh fruit can also prevent weight-loss (see point number two).  

Bottom line:  Learn how to do the diet right.  

Good news is, you're in the perfect place for that.  Sign-up for email updates above and you'll be the first to know when my free 'doing the diet right' crash course comes out in the next 2 weeks.  Or, learn from John McDougall, MD or Pam Popper, PhD, ND.  These are my top two teachers for doing the diet right.

2.  Eat high-fat plant foods as condiments or don't eat them at all.

People love avocados.  I do.  And that's partly because of the high amount of fat that's in them.

By design, fat tastes good so we'd eat it when we were hunter and gatherers.  At that time we needed the extra calories that fat provides because we never knew when we'd get more calories and needed any calories we could get to survive.  

The reason we need to be cautious of high-fat food is because fat has 5 extra calories per gram compared to a gram of carbohydrate or protein.  Carbohydrate and protein both have 4 calories per gram, while fat has 9 calories per gram.  Same quantity, but more calories in fat.  

For example, nuts can be great for your health.  But, if you casually snack through just one cup of almonds throughout the day, that's 838 calories (1).  They're very calorie dense which means their small volume of food is packed with more calories.  Compare that to one cup of a baked sweet potato (same amount) which is only 184 calories (2).  Plus it's really filling so you're more likely to stop eating instead of continually snacking.    

Bottom line:  nuts and seeds should be used as condiments, not snacks to enjoy to their health benefits and flavor, without overdosing on calories.  Or, simply omit high-fat plant foods completely.  

 

3.  Increase the intensity, duration and frequency of your exercise and stick to it!

Most people I've worked with have more trouble sticking to a long-term and challenging exercise regiment than changing their diet.  Once you've hit a weight-loss plateau, it's time to ramp up your exercise.  

You need to continuously increase...

• the intensity (how hard you're working),
• the duration (how long you're exercising for) and or
• the frequency (often you're working out)

for fitness to improve and weight loss to be encouraged.

The optimal goal is 5-6 days a week of exercising in your target heart rate for 45-60 minutes a day.

For post-menopausal women especially, hot yoga is a great way to reach that goal.  If you're in Columbia, SC, try Bikram Yoga or Yoga Masala.  I've been to them both.  Contact me if you want my opinion.

Now I'd love to hear from you.  Share your thoughts by clicking 'comment' below and answer...

Take Control Now Question

Which of these 3 tips do you need to implement the most and why?  

What's going to be the hardest part about getting started?

I can't wait to hear from you in the comments.

Love and Leafy Greens,

Trish