In Defense of Gwyneth and Accused Food Elitists (Foodists?)

I like Gwyneth Paltrow. I loved her in Shakespeare in Love and Great Expectations, and thought she rocked it on Glee. With Goop, I chalk up her highly-satirized ability to recommend $5,000 kitchen accessories or designer leather booties as 'essentials' as part of her privileged (albeit highly skewed) charm. I'm a fan of her turn as lifestyle maven; from macrobiotic to now sometime-gluten-dairy-wheat-free foodist, her highly-publicized diets have provoked my curiosity (I'm fascinated by nutrition and the effects of different foods on different bodies). I find it incredibly amusing when someone with Paltrow's visibility is called an elitist, privileged crackpot for her 'crazy' diet ideas - and subsequently sells millions of cookbooks and gets more people talking about whether gluten or dairy could also be their personal version of the digestive devil. Clearly, it pays to have a thick skin.

The core accusation underlying Gwyneth's criticism is that of elitism. How can she recommend a nutritional lifestyle that eschews so much (coffee, alcohol, gluten, wheat, dairy, deep-water fish, shellfish, meat, etc.) and costs so much, when the vast majority lacks access to her resources? I'm not denying there's a grain of truth behind that - it's true of many individuals that, with and increase in wealth, comes a loss of perspective on what is accessible and essential to the 'other half'. But there's a difference between sharing your informed choices and tools for feeling better with others - and shoving those choices and tools down their throats, then proceeding to look down on them for not making those same choices. Until I know or see that Gwyneth is doing the latter, I think the popular 'elitist' accusation is rather judgmental on its own - at least when it comes to her dietary choices.

The same accusation of elitism is also often flung at the far less 'elite' who chose a nutritional lifestyle that excludes certain foods or methods, focuses on others - and comes with a price tag. Grass-fed beef, Whole Foods, farmer's market and organic produce devotees are often labeled as privileged yuppies; partially because it's generally a particular socio-economic group that can afford these choices frequently, and partially (and more annoyingly to many) because they feel so good eating this way they can't stop talking about it. So, with generalizations like these, are we really saying that being selective about what you eat and where it comes from - and being willing to pay more for it - make you 'elitist'?

I believe people toss the 'elitist' label around not as an accusation towards someone that is able to afford their choices, but rather to draw a line to prevent those 'elite' choices from becoming the norm that they are now expected to afford and conform to (or be judged, tarred and feathered for if they don't). Which makes sense when we're talking about a $1,000+ handbag as a "weekend essential" - but ceases to make sense when you're talking about access to whole, organic, or non-GMO food as essential to your diet.

I think the problem is actually in our expectations of what is 'essential' and acceptable when it comes to food. Much of the food industry (admission: I've previously worked for it) has done a wonderful job convincing us that mass produced, chemically treated and processed foods are good enough for us because they are widely available, cheap to produce, and subsidized. And its not just the processed foods that come in boxes and cans - an entire agricultural ecosystem and food supply has been engineered to provide faster, cheaper and more profitable food product - corn and soy are plentiful because they're genetically modified to grow anytime, anywhere. Meat production is vastly industrialized and chickens are fed antibiotics and hormones to grow fatter, faster. But it's just that: food PRODUCT. Not whole, organic food that is susceptible to nature and takes time to grow, dependent upon climate and season. It's a product designed for business, and it's no wonder more people than ever have sensitivities and allergies to things like gluten or dairy - they've been processed and treated with chemicals that nature (and your digestive system) never intended. But you will eat it and you will like it, damn it. While the real food grown naturally, at lower volumes - but to the benefit of nature and the people that consume it - require a higher price tag to sell and sustain.

So perhaps we should drop the name-calling and 'elitist' moniker altogether when it comes to food and nutrition, and instead question the industrialization practices that have led us to believe that chemically treated, processed or genetically modified foods are perfectly acceptable. They're making many people sick. I don't know what the precise answer is to cleaning up the US food supply, but I know other countries have started by requiring GMO labeling on all food products. So what I choose to do is continue reading and informing myself on food industry practices, push for legally-mandated GMO labeling and vote with my dollars. I buy organic produce, grass-fed beef and wild-caught seafood, and forego certain foods completely. And yes, I'll be pulling out Gwyneth's cookbook for recipe inspiration :)

Would love your thoughts,
- Paloma

A Meal Plan: A Week's Worth of Clean, Home-Made Meals in Two Shots

I'll admit: turning on an oven or stove top in a small Manhattan kitchen on a sweltering summer night isn't high on the list of 'things to look forward to all day'. But I've learned that, when it comes to eating well, a bit of upfront preparation saves you more time later (and poor decisions made in the haze of starvation). So, on most Sunday nights, I spend about an hour and a half batch-cooking several meals for the first half of the week.

One of the questions I'm most often asked is how I find the time to cook every day (immediately followed by "and can you cook for me?"). The answer is that I don't necessarily 'cook' every day. I cook about 3-4 times a week, but I make sure that I cook enough to constitute several meals that will just need to be re-heated throughout the week. While I'd love the magic of impromptu meal planning most nights - discussing ideas, choosing from ingredients bought that weekend at the farmer's market, and cooking together on a weeknight with a glass of wine in hand - the reality is that most days, our lifestyles just don't allow for that leisure. Batch cooking and a bit of meal-planning ensures that I have multiple home-hooked, nutritious and CLEAN lunches/dinners for the week - with room for spontaneity.

So, I thought I'd show you how I minimize my cooking but plan my meals to cover me throughout the week - leaving some flexibility for spontaneity. The following meal plan may cover up to 2 people, and meals can be swapped around. Each 'batch' can easily be increased to accommodate your and your family's needs. While I don't have first-hand experience raising kids just yet, I suspect that batch cooking could also provide an effective strategy for families with children.

So let's get to it. Here's how I'm planning my meals this week:

Key Batches/Meals:
Sunday night batches:
1) Roasted salmon with green onions and mustard sauce (RS)
2) Kale sautéed with garlic and pecans (KG)
3) Truffled cannelini bean mash (TC): for this , you'll need to soak 1 cup dry beans per two people the night prior, or early that morning.
* Tip: make a large batch of the mustard sauce - double what you'll need for the salmon - and you'll have home-made salad dressing ready to go for the next day or two. Forget the bottled variety at the grocery store

For the salmon: Buy about two large filets wild-caught salmon (don't risk Frankenfish with the farm-raised variety). Each filet will offer two individual servings. I ask for it de-skinned. Bring a large skillet (sprayed with olive oil) to medium heat on your stove top, and add the filet/s of salmon. When it starts to look translucent, break it up loosely with a wooden spatula until you have bite-sized pieces. At this point, add about 3-4 stalks chopped green onions, and about two tablespoons mustard sauce. Go lightly - I like to taste the salmon, so the mustard sauce should be a mild complement, not a heavy sauce. You want to see far more pink than what you do yellow from the mustard. When the salmon is cooked to your liking, take it off the heat.

While the salmon was cooling and set aside, I was working on chopping up a large mound of kale into smaller pieces, and set it aside. I also peeled and chopped about 3 cloves of fresh garlic. I set aside a handful of pecans. After the salmon was placed in containers, refrigerated and my skillet washed (remember, my Manhattan kitchen is PINT SIZED), I got ready for batch no. 2:

For the kale: Heat the skillet to medium heat. Spray about 1 tablespoon (or less) of olive oil. Add kale one handful at a time, and cook until it all starts turning bright green (and wilting - they WILL shrink). Start adding in the chopped garlic and pecans, until both are toasted. Add salt and pepper to taste. Turn off the heat, set aside. Two down, one to go.

For the beans: Take a breather. Clean up the kitchen. And get ready for your final batch. While a large pot with your beans is boiling and cooking, chop about four green onions. To keep more ready for the week (and for your more spontaneous scrambled eggs), chop 4 more stalks and keep in a covered container in our fridge. Follow these instructions for the bean mash, using the green onions. The anchovies are purely optional - it's summer and I crave lighter meals, so I left them out.

Wednesday night batches: 
1) Ground (grass-fed) beef with scallions and salsa verde (GB)
2) Roasted curried cauliflower florets (CC): This is Summer Tomato's recipe - I adapt/play with it and how I season it - so can you
3) Green lentil and green onion salad with cilantro (LC)

Stock Ingredients: These are things I have on hand for snacking, side dishes, or spontaneous meal preparation. Wherever possible, I chose organic. And ideally, source them from a farmer's market run on Saturdays (or Whole Foods):

• Arugula, or other greens
• Avocado
• Tomatoes
• Scallions or green onions
• Cilantro
• Lemons
• Blueberries (summertime only)
• Cherries (summertime only)
• Bananas
• Eggs
• Oats (whole - not the prepared, sweetened variety)
• Unsweetened almond milk
• Dry lentils
• Home-made vinaigrette, refrigerated (whisk olive oil, dijon mustard, white vinegar, lemon juice, salt and pepper to taste. Refrigerate. Beats anything out of a pre-packaged bottle)

The Meal Plan:
1) Monday: 
Lunch: Roasted Salmon + organic baby arugula (or other greens)
Snack: Sautéed Kale with Pecans
Dinner: Organic tomato and half a ripe avocado, chopped and drizzled with olive oil, topped with fresh cilantro. That or Truffled Cannelini bean mash + a side of greens drizzled with the mustard vinaigrette you saved from last night.

2) Tuesday:
Lunch: Roasted Salmon + bed of organic greens
Snack: Sautéed Kale with Pecans (or fruit)
Dinner: Cannelini bean mash + greens, or I'll be spontaneous. Scramble two eggs with fresh chopped scallions, and a side of a tomato drizzled with olive oil and cilantro.
* Tip 1: You can make the tomato salad fresh, or double up the night before and have this ready - though it won't be as 'crisp' and chopping and serving fresh.

3) Wednesday:
Lunch: Truffled Cannelini + bed of organic greens
Snack: Fruit (banana, cherries, blueberries - your pick)
Dinner: Wednesday night, I'll cook the Ground Beef (GB) and the Curried Cauliflower (CC), and the Lentil, Green Onion and Cilantro Salad (LC). I'll have some of the ground beef and cauliflower for dinner, but keep the rest for Thursday and Friday.

4) Thursday:
Lunch: Ground Beef + Curried Cauliflower
Snack: Fruit (banana, cherries, blueberries - your pick)
Dinner: Lentil Cilantro Salad served on a bed of greens. Might whisk up more of my mustard vinaigrette on the spot, Seriously, this will take less than 5 minutes. Keep the leftovers covered for another day (just re-stir or re-whisk).

5) Friday:
Lunch: Lentil Cilantro salad on a bed of greens
Snack: May walk to a store to pick something up - fresh fruit or yogurt
Dinner: Will have dinner out

So, in short: I cooked a few meals in one shot twice during the week, but it'll offer lunch and dinner for several days. I have fresh vegetables on hand to quickly cut up and serve as a salad, and quickly whisk my own home-made mustard vinaigrette to top raw vegetables with (though you can stick to olive oil + vinegar, if that's your thing). I snack on fresh fruit, yogurt or a salad. I bring fresh food to the office (like the bag of greens and fruit) and I keep it in the fridge for immediate access, and even have a small jar of olive oil and my own dijon mustard for dressing. And I allow room for spontaneity. When dinner pops up during the week, great - I'll keep what I had at home for lunch the next day.

One last note: you'll notice that breakfast was left off this list. I truly believe there's no excuse to skip breakfast. If you wake up just 10 minutes earlier, I promise you can get it together to make my crazy quick almond milk and chia seed oatmeal, which takes less than 5 minutes to cook on the stove top. You can even just grab a half avocado + banana, or some other fruits and almond milk, or yogurt and fruit and be done with it - no cooking required. But just get it together and make this meal count - it'll keep you satiated and energized until lunchtime.

Thoughts, questions? Till next time!

- Paloma

What the French (and Mom) Know About Maintaining Your Ideal Weight

For many of us West of the Atlantic, this past weekend (the long Independence Day holiday) was likely an exercise in extremes. With BBQs, picnics, parties and vacations rampant, it was likely marked by either extreme indulgence, or extreme self-restraint. I admittedly fell into the indulgence camp. I had the opportunity to spend the weekend at a country house in a small Connecticut town, where the biggest attractions are natural - lush, green, hilly surroundings for hiking/running/biking, and a lake for swimming/diving. Our intentions were good - we cooked every meal from scratch, enjoyed them as a family of friends and chose local, fresh ingredients wherever possible. Think wild caught seafood, quality cuts of beef from the local butcher (Mike), organic produce, etc. So why did we still end up with a grocery bill that 'nearly broke the town record' according to the butcher and store owner? And why did we have to cook and consume enough fresh cooked meals to feed 4 over a week - in 3.5 days? Because we're Manhattanites that have taken the 'go big or go home' a bit too seriously, that's why.

But seriously - we had an amazing time (and swam/hiked/dove/laughed off everything we ate) - so I can just chalk it up to a few days of enjoying some rather simple pleasures in the company of good friends. But I can't help but observe - the French (and Spaniards, and Italians for that matter) are notorious for living the good life and enjoying these familiar feasts much of the time - not exclusively on long holiday weekends. How come the word 'detox' is rarely - if ever - uttered by them after a long weekend?

I think it boils down to the culture of mindful eating. The French (and their neighbors) generally respect their meals. They sit down to eat. They chew their food, sip their wine and can linger over a dish for a good hour. Meals are celebrated - the details and nuances of texture, color, flavor and aroma are enjoyed slowly - so that each bite lasts. Conversation unfolds during the meal - and most diners aren't talking through a mouthful of food. They put their fork down and talk in between bites. In short - lunch (or dinner) is not inhaled in 5 or 10 minutes. And after 25 minutes over the same small dish they started with - they might even realize they're satisfied (head's up: it takes the brain 20 minutes to realize you're full). Which is in contrast to the second helping many of us likely have after 25 minutes over a given long weekend.

So, to surmise, I'm going back to the basics, and to what Mom always told me (but I needed an expert, or the French, to remind me). All the good-for-you fresh food choices in the world won't make up for the 300+ extra calories (and I'm being kind) you were too full to need, anyways. So sit down, slow your eating down, chew your food slowly and take at least 20 minutes over your dish. Enjoy that glass of wine and the conversation - in between bites and with a mouth devoid of food). And you may not need to 'detox' after a long weekend again.

P.S. In case you're detoxing today - try this for a few meals this week. It doesn't even need a recipe. Scramble the eggs, add chopped (organic) green onions and enjoy. Slowly. :)

- Paloma