There are lots of food tips out there to control food cravings – my all time favorite was one that was supposed to address the craving for crunchy, salty snacks. This was during my Potato Chip phase. I read somewhere that that particular desire was driven by the need for crunch. So all I had to do was to replace those salty, crunchy, chippy things with something that satisfied the crunch – like celery or carrots.

Really?

I was skeptical but I tried it. I’ve always been one to initially concede authority to someone who’s done more work on a particular issue than I have. But right away I could see a flaw in the theory: without a doubt carrots were absolutely out. When the mouth wants salt, giving it sweet – like unknowingly biting into a handful of warm buttery Kettle Korn – causes a momentary break between the autobiographical memory chip in your brain and the perception of reality you’ve been used to up to that point in your life. It’s like seeing turquoise rain.

So that left celery. I thought I would be smart about it and adapt the solution by appeasing the other part of the craving. So I sprinkled it with salt. I’m not saying it wasn’t a nice enough snack. But all in all the experiment was a failure. The watery, salty crunch of celery does not begin to approximate the salty, crunch of oily potato chips. It didn’t stop the desire for chips and I never developed the craving for celery.

So here’s a tip for real people. This addresses the possible psychological drive to a particular snack. What do we want? Think about it. From the time we’re pre-teens on the playground starting to notice the opposite sex, or the fact that our older brother gets to stay out till midnight or that the two comfy chairs in the living room are reserved for mom and dad, isn’t there always an allure to what we cannot have? Whether it’s a fact of life or a rule we’ve imposed on ourselves.

So, Tip #1 for real people says: Take the mystique out of the snack. Give in sometimes. If you’re compulsive, plan it into your day – that way you can shelve the craving till you get home at 4:00. You can plan how much you’ll have and perform whatever ritual will honor the fulfillment of a human need. Sit in the chair that’s reserved for you, lower the lights, focus on the food and enjoy something you enjoy. If you can have it occasionally, it might dispel some of the desire.

I’ve had my share. There was a time beginning when I was a teenager when the Potato Chip Girl inside ran my world more often than I like to admit. When I was in my twenties I surmised that heaven was a room filled with Lay’s potato chips and me in the corner munching my way, guilt free, fat free and never full, towards the door.

Recently I had a small bag of plain Lay’s – my long-ago favorites – to which I can honestly say “Meh.” Is it possible I’ve gotten enough calcium or chloride in my system that I don’t crave them anymore? Or did my taste buds age moving on to more refined and flavorful needs?

When I was very young I craved sour. Dill pickles and their juice. I was young during the time when dad’s came home from work, loosened their ties and mixed a martini. More times than not, my father would find the tall, thin jar of olives that was full only yesterday now empty but for the two I would save him. That’s what he used in his daily martini. I would drink the juice and leave the olives and no one knew how those two called to me from their spot on the door of the refrigerator.

When I was twelve a girl moved in across the street who shared the same strange taste for sour. Having a quarter between us didn’t mean we’d cash in on candy but we’d buy two enormous dill pickles and sit on the short concrete wall between the plaza and the park and munch and suck and chew the dilly afternoon away. She and I used to drink vinegar. We imagined that’s what whiskey tasted like and we’d throw a shot down, slam the glass on the table and wince like the toughest guy on TV.

That need for sour lasted about thirty years and was followed by five years or so where I was repulsed by the thought of sour. The last jar of pickles I bought before the craving left me stayed in the back of my fridge for years where it didn’t spoil but just radiated its intrinsic green-ness. The pickles didn’t make my mouth water and I couldn’t reach for the jar without something inside turning green a little bit on its own. In a cleaning frenzy I finally threw them away.

Now I occasionally eat pickles or use dill relish. I have found that green olives from the olive bar at the health food store add a nice touch to a salad. But my mouth doesn’t salivate at the thought of sour, I don’t find myself digging a forefinger into that tall, thin jar or raiding the apple cider vinegar. What’s up with that? What do people have food cravings? Where do they go? Can you control them? Or do they control you?

What do you crave? Stay tuned while I try to answer some of these questions in the next few blogs about Food for Real People – Food Cravings.

1 ½ lbs. Kale or collard greens
2 cups chopped canned tomatoes and their juice or 3 cups chopped fresh tomatoes
1 cup minced onion
1 ½ tsp ground cumin
2 garlic cloves, pressed or minced
¼ tsp. cayenne pepper
1 tsp sea salt or wheat free tamari
ground black pepper to taste

Wash the greens. Remove the large stems and any discolored leaves. Stack the leaves and slice them crosswise into 1/8-inch strips.

Combine the tomatoes, onions, cumin, garlic, cayenne, and salt or soy sauce in a saucepan, cover, and cook on medium heat for 5 minutes. Add the greens, cover, and gently simmer, stirring frequently, for 10 to 15 minutes, until the greens are tender. If necessary, add a little water during the cooking to maintain liquid in the bottom of the pan.

Add pepper to taste and serve hot.

2 cups chopped yellow onions

6 cups vegetable stock, divided

3 cups cubed potatoes, peeled and cut into 1 inch cubes

1 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

4 ears corn, kernels scraped off into a bowl

1 cup thinly sliced shitake mushrooms

fresh parsley

Heat a 6 to 8 quart pot over medium heat.  Add 2 tablespoons of the oil and saute the onions for about 5 minutes, stirring often. 

Add 3 cups of the vegetable stock and the potatoes, salt, and pepper.  Cover and bring to a boil; reduce heat to a simmer, and cook for 10 minutes, or until the potatoes are tender.

Add the corn and remaining stock to the pot and cook for another 5 minutes.

While the corn cooks, heat a medium skillet over medium heat and add the remaining 1 tablespoon of oil.  Saute the mushrooms for 5 minutes, stirring often.  Add to the soup and stir. 

Garnish with parsley and serve hot. 

1 ripe avocado, peeled, pitted, and chopped

4 cherry tomatoes, quartered (about 1/3 cup)

2 tablespoons toasted sesame oil

1 tablespoon hulled sesame seeds

2 teaspoons wheat free tamari

2 cloves garlic, crushed

1/4 teaspoon red pepper flakes

Fresh cilantro leaves for garnish

Cooke the pasta according to package directions. rinse in cold water to stop the cooking and set aside in a serving bowl. 

In a medium mixing bowl, combine the avocado, tomatoes, sesame oil, sesame seeds, soy sauce, garlic, and red pepper flakes.

Mixwith a spoon and pour over the pasta.  Garnish with cilantro, if desired.

2 teaspoons sea salt, divided

2 tablespoons extra-virgin olive oil

1/2 cup chopped yellow onion

2 cloves garlic, sliced

4 cups kale, washed, drained, and chopped into this strips

1 cup chopped tomatoes, seeded

Bring a 6 to 8 quart pot of water to a boil, and add the potatoes and 1 teaspoon salt.  Cover, reduce to a simmer, and simmer for 15 minutes.

Meanwhile, heat a large skillet over medium heat and add the oil.  Saute the onion, stirring often, for 5 minutes.  Add the garlic, stire well, and cook for 1 minute more.

Add the kale, tomatoes, and the remaining 1 teaspoon salt to the sauteed onions, stir well to combine, and cook for 2 minutes.  Cover and remove from heat.

Drain the cooked potatoes and add them to the sauteed onions and kale.  Stir well to combine and serve.

Yield: 4 1/2 cups

- Create a hearty breakfast dish by adding leftover potato salad to your scrambled eggs in the morning

1/4 cup sliced green onions, green part only

1 cup packed thinly sliced baby spinach

8 sun-dried tomatoes, chopped

1/4 cup chopped walnuts

2 tablespoons extra-virgin olive oil

1 tablespoon Bragg’s apple cider vinegar

1 teaspoon Dijon mustard

1 teaspoon chopped fresh rosemary

1 clove garlic, crushed

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

In a large mixing bowl, combine lentils, green onions, spinach, tomatoes, and walnuts.  Mix well with a large wooden spoon or rubber spatula and set aside.

In a small mixing bowl, combine the oil, vinegar, mustard, rosemary, garlic, salt, and pepper and whisk together.  Pour over the lentil salad and mix well.

Allow the salad to set at room temperature for at least 30 minutes, stirring a few times before serving. 

1 cup millet, rinsed and drained

2 teaspoons sea salt, divided

1/4 cup extra-virgin olive oil

1/2 vegetable bouillon cube

2 pounds ripe plum tomatoes (about 14) chopped and seeded

1/4 teaspoon freshly ground black pepper

1/2 plain soy milk or fresh nut milk

2 teaspoon fresh basil, finely sliced

1 teaspoon fresh rosemary, minced

1 teaspoon fresh sage, minced

1 teaspoon fresh Italian parsley

Bring the water to a boil in a 4 quart pot and add the millet and 1 teaspoon of the salt.  Cover, lower heat to a simmer, and cook for 30 minutes, until the water is completely absorbed.  Fluff with a fork and set aside.

Place a large skillet over medium heat and add the oil.  Add the bouillon cube and stir with a wooden spoon until the cube has completely dissolved, about 1 minute.

Add the tomatoes, and season with the remaining 1 teaspoon of salt and the pepper.  Cook, stirring often, about 5 minutes.

Pour in the milk and cook, stirring frequently, until the liquid has reduced by half, about 15 minutes.  Remove the skillet from the heat and set aside. 

Toss the millet with the sauce and the basil, rosemary, sage, and parsley.  Serve hot.

1 6-ounce can chunk light tuna packed in water, rinsed, drained, and flaked

1/4 cup cherry tomato

1/4 cup finely chopped Italian parsley

1/4 cup finely chopped Italian parsley

1/8 cup chopped walnuts

1 tablespoon fresh lemon juice

1/2 tablespoon extra-virgin olive oil

1/4 teaspoon kosher salt

Pinch of coarsely ground black pepper

In a large bowl, combine all ingredients, and mix gently to combine.

Place quinoa and water in a pot and bring to a rolling boil. Allow to simmer until liquid is absorbed, about 15 minutes. Add remaining ingredients and mix well.

Note:  Tabouli is traditionally made with bulghur wheat.  This version is prepared with nutty tasting quinoa, a wheat and gluten free version. 

Saute the onion in the oil for 5 minutes. Add the garlic and cook for 2 more minutes. Stir in the cinnamon, and add the kale, tossing it to coat with the mixture. add the vegetable stock. Cover and simmer for 15 minutes. Season salt and pepper, and chopped fresh chives.

For extra crunch, garnish with sliced almonds

Mix pumpkin, spices, and stevia well with wire whisk.  Add eggs and whisk again until well mixed.  Add coconut milk and rice milk and mix well with whisk.  Pour into Pyrex custard cups.  Bake in 425 degrees preheated oven for 15 minutes, then reduce oven temperature to 350 degrees and bake 40 minutes more or until a butter knife inserted in pumpkin comes out clean.

Makes 6 servings

Soak beans in 2 qts. water overnight. Add salt, cover and cook until tender—approximately 2 hrs. (Alternately, beans can be cooked overnight in a crockpot.) Sauté onions, green pepper, garlic, cumin and oregano in oil until tender. Add to beans and simmer 25 min. Stir in Vege-Sal and add more if needed. Top with cilantro just before serving.

1 avocado, pitted, peeled, and chopped into ½ inch cubes

¼ cup chopped white onion

¼ cup chopped red bell pepper

¼ cup orange bell pepper

¼ cup chopped fresh Italian (flat-leafed) parsley

¼ cup thinly sliced fresh basil leaves

2 tablespoons thinly sliced fresh chives

2 tablespoons thinly sliced fresh tarragon

2 tablespoons thinly sliced fresh dill

4 tablespoons extra-virgin olive oil

3 tablespoons lemon juice

1 teaspoon sea salt

Fresh black pepper to taste

In a large mixing bowl,  combine the tomatoes, avocado, onion, red and orange bell peppers, parsley, basil, chives, tarragon, and dill.

In a small mixing bowl, whisk the oil, lemon juice, salt and pepper, Pour over the herbed mix and stir well to coat the vegetables. 

Yield: 4 cups

Preparation

Heat the oil in a large soup pot over a medium-high heat. Add the onions and celery. Cook, stirring occasionally, until the vegetables begin to soften, about 6 minutes. Add the potatoes, clams, clam juice, thyme and water, to cover. Bring to a boil, and simmer until potatoes are soft, about 30 minutes. Season with salt and pepper.

* Can use clams and clam juice from 2 (1-pound) containers of frozen chopped clams in natural juice, thawed.

Nutrition Information

Nutritional Analysis Per Serving Calories 220
Total fat 7.5g Saturated fat 1.5g
Monounsaturated fat 4g Polyunsaturated fat 0.5g
Cholesterol 60.5mg Sodium 675mg
Carbohydrates 15g Protein 24g
Fiber 2.5g

Preheat oven to 350 F. In a small bowl, whisk eggs. Set aside.

Sauté the onions in the olive oil until slightly translucent. Add the potatoes, zucchini, and tomatoes and sauté for 3 minutes. Add salt and pepper, if using. Add spinach (or swiss chard) and sauté for another 1-2 minutes. Transfer ingredients to a baking dish and pour eggs over top. Bake for 3-5 minutes until eggs are cooked.

Serve with fresh cilantro, avocado, a squeeze of lime, and salsa.

Combine all of the ingredients in a pot and stir to coat the carrots evenly. Set over a medium flame and cook, stirring occasionally, for 6 minutes or until tender. This recipe yields 4 to 6 servings.

¼ cup chopped red onion

1 clove garlic, minced

2 sundried tomatoes, chopped

1 cup fresh baby spinach, leaves, washed and dried

¼ teaspoon red pepper flakes

¼ teaspoon turmeric powder

2 teaspoon naturally brewed soy sauce

1 teaspoon miso paste

1 tablespoon water

½ block soft tofu, rinsed and drained

Heat a medium skillet over medium heat. Add the oil and sauté the onion for one minute.

Add the garlic, tomatoes, spinach, red pepper flakes, and turmeric. Stir well to combine.

In a small bowl, combine the soy sauce, miso paste, and water. Whisk until well combined, and pour over the vegetables.

Crumble the tofu with your fingers into small, bite-size bits. Add the tofu to the skillet and stir well to combine the tofu with the vegetables. Cook for 1 minute. Serve warm with the tortillas, if desired.

Ingredients

1 garlic clove, minced and mashed to a paste with 1/4 teaspoon good grey sea salt

1 inch piece of fresh ginger, finely grated with a microplane (or substitute 1 teaspoon jarred ginger puree, or ¼ teaspoon dried ground ginger)

1 tablespoon dijon mustard

1 whole boneless, skinless large chicken breast – halved
½ cup coconut flour or blanched almond flour, seasoned with salt and black pepper for dredging the chicken

an egg wash made by beating 1 large egg with 1 teaspoon water

1 cup unsweetened flaked coconut (finer flakes are better than large flakes)

2 tablespoons unsalted butter, ghee, or virgin coconut oil

2 tablespoons chicken broth

For the sauce

1 medium size red bell pepper, quick roasted – see my notes below

1/2 teaspoon fresh lemon juice – you may like to add more

3 drops liquid stevia extract

cayenne to taste

1 tablespoon extra virgin olive oil

sea salt & freshly ground black pepper to taste

Preparation

Preheat oven to 375F

For the sauce:  In a blender purée the roasted pepper with the lemon juice, stevia, cayenne, olive oil, and salt and black pepper to taste until the sauce is smooth.

Preparing the chicken:  In a small bowl whisk together the garlic/salt paste, the ginger, and the mustard and spread the mixture onto both sides of the chicken. In separate bowls have ready the seasoned flour, the egg wash, and the coconut.

Dredge the chicken in the flour mixture, shaking off the excess. Then dip it in the egg wash, letting the excess drip off, and coat it thoroughly with the unsweetened flaked coconut, pressing the coconut to make it adhere.

In a large ovenproof skillet (cast iron is great) heat the butter, ghee or coconut oil over moderately high heat for one minute, sauté the chicken for 2 minutes on each side, or until the coconut is golden. Add the chicken broth, transfer the skillet to a preheated 375°F. oven, and bake the chicken for 10 to 12 minutes, or until it is just cooked through. Divide the sauce between 2 large plates and arrange the chicken on it.

Great with steamed broccoli or seared spinach with garlic & lemon.
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Quick method for roasting peppers:

Cut the pepper in half. Scoop out seeds. Slice peppers into thin strips and arrange on a baking sheet lined with unbleached parchment paper. Roast in a pre-heated 350F oven for 15 – 20 minutes or until wilted and slightly dried out. Voila!

1 tablespoon safflower oil
4 skinless, bone-in chicken thighs (about 1 pound)
1 1/2 teaspoons kosher salt, plus more to season chicken
Freshly ground black pepper
1 medium onion, halved and sliced
3 cloves garlic, smashed
1 teaspoon ground allspice
1/2 cup canned chopped tomatoes
4 cups chicken broth, low-sodium canned or homemade
1 bunch kale (about 1/2 pound), stemmed, leaves chopped
2 thick sweet potatoes (about 1 pound), peeled & halved lengthwise and sliced into 3/4-inch half-moons
4 ounces fresh okra, trimmed, halved lengthwise
2 bay leaves
1 Scotch bonnet chile, pierced (omit if you prefer yours mild)
1/2 heaping teaspoon dried thyme
1⁄3 cup light coconut milk
8 ounces medium shrimp, peeled

Preparation
Heat the oil in a Dutch oven over medium heat. Pat the chicken dry, and season with some salt and pepper. Add the chicken, smooth side down, to the pan and cook until brown, about 4 minutes. Transfer the chicken to a plate. Add the onion and garlic to the pot, and cook until the vegetables are softened, about 5 minutes. Stir in the allspice and tomatoes and cook until the juices are almost evaporated. Add the chicken broth, kale, sweet potatoes, okra, bay leaves, the 1 1/2 teaspoons salt, Scotch bonnet, and thyme. Bring the liquid to a boil, adjust the heat to maintain a gentle simmer. Cook, uncovered, until the chicken is cooked through and the sweet potatoes are tender, about 25 minutes.

Stir in the coconut milk and the shrimp and simmer until the shrimp turn pale pink and are firm but not tough and rubbery, about 2 minutes. Ladle the stew into warm bowls and serve.

Nutritional Analysis per serving
Calories 357
Fat 10 grams
Saturated Fat 2 grams
Carbohydrates 40 grams
Fiber 6 grams
Protein 30 grams

1 cup of brown rice
1 ripe mango, peeled, pitted, and chopped
1 ripe bananas
1 tsp vanilla
1 tsp cinnamon
Chopped almonds or walnuts
Almond milk

Place all ingredients except nuts in food processor. Pulse several times until all ingredients are smooth. Add a little almond milk if necessary to make mixture creamy. Place in bowls and top with nuts.

**This creamy mixture can also be frozen for a summer dessert.  Scoop into popsicle molds and freeze.

2 bunches watercress, stems removed
2 heads Belgium endive
1 head radicchio or 1/4 head red cabbage, finely shredded
1 small onion, thinly sliced
2 tablespoons crispy pine nuts (see below)
3/4 cup Bragg’s Apple Cider Vinegar

Wash and dry watercress. Remove outer leaves of endive and slice approximately 1/4 inch thick.  Mix with radicchio (or cabbage) and onion then toss with Dijon Dressing.  Divide into 4 servings and top with Crispy Pine Nuts.

Crispy Pine Nuts
Makes 1 cups

1 cup raw pine nuts
1 teaspoon sea salt
filtered water

Mix pine nuts with salt and filtered water and leave in a warm place for at least 7 hours or overnight. Drain in a colander. Spread on a stainless steel baking pan and place in a warm oven (no more than 150 degrees) for 12 to 24 hours, turning occasionally, until completely dry and crisp. Store in an airtight container.

Dijon Dressing
Makes about 3/4 cup

1 teaspoon Dijon-type mustard, smooth or grainy
2 tablespoons plus 1 teaspoon Bragg’s Apple Cider Vinegar
1/2 cup extra virgin olive oil
1 tablespoon expeller-pressed flax oil
Dip fork into the jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix together. Add olive oil in a thin stream, stirring all the while with the fork, until oil is well mixed or emulsified. Add flax oil and use immediately.

Nutrition Facts

Amount Per Serving:

Calories 24
Fat 1.5 g
Cholesterol 0 mg
Sodium 75 mg

5 – Beet Salad
4 medium beets, cut into wedges and boiled until tender
Dressing:
¼ c. olive oil
¼ c. apple cider vinegar or fresh lemon juice
1 Tbsp wholegrain mustard
¼ c parsley, chopped
1 small red or sweet onion, diced
Mix dressing ingredients together and toss beets in the dressing.  Serve over a bed of baby greens or baby spinach.
6 – Veggies and Hummus
Hummus is very simple to prepare, so I highly recommend making it yourself.  If you are buying an already prepared version, make sure it is made without vinegar and without sugar.
1 c. chickpeas (garbanzo beans), soaked overnight and cooked in 5 cups of water.  Cooking time is approx. 35 minutes.
1 heaping Tbsp of Tahini
2 Tbsp olive oil
2 Tbsp of fresh lemon juice
2 cloves of garlic, minced
1 tsp ground cumin
Small pinch of cayenne
Combine all ingredients in a food processor and blend until smooth.  If the consistency is too thick, you can add a little water or vegetable broth to get the right creaminess.  Once you have the basics down, you can experiment with variations such as adding sundried tomatoes or black olives or cooked spinach.
7 – Cucumber Salad
1 cucumber, peeled, seeded and shredded
¼ c cilantro, diced
1 Tbsp sesame seeds
Dressing:
2 Tbsp olive oil
2 Tbsp apple cider vinegar or fresh lemon juice
2 cloves of garlic, minced
Black pepper
Toss the cucumber and cilantro with the dressing and sprinkle with sesame seeds.
8 – Vegetables Babaganoush
1 large eggplant
2 Tbsp tahini
2 Tbsp olive oil
¼ c fresh lemon juice
1 tsp paprika
¼ c fresh parsley, chopped
Poke the skin of the eggplant in several places with a fork then place in a baking dish.  Bake in a 350 degree oven for approx. 1 hour; should feel very soft inside.  Allow the eggplant to cool.  Peel off the skin and mash the inner flesh.  Place it is a strainer and allow the excess fluids to drain off or you can place it in cheese cloth and squeeze out the excess fluids.  Then put it in a bowl and mix in all the remaining ingredients.  Terrific served as a dip for vegetables or with Ryvita crackers or Mary’s Gone Crackers gluten free crackers.
9 – Celery and Apples with Almond Butter
Simple, healthy, and the kids can make it themselves!

10 – Fresh Vegetable Juice
Grab a freshly made green drink at your neighborhood juice bar.  My favorite cooling combo: cucumber, celery, parsley, spinach, kale and lemon.
Cool treats for the kids
For many kids, ice cream and popsicles seem to be synonymous with summertime.  Here are some healthier versions of their favorite treats.
11 – Watermelon Popsicles
From the juice bar, get a small juice with just cucumber and celery.  Place the juice in a blender or food processor with 2 cups of chunked seedless watermelon and blend just until slushy.  Scoop into popsicle containers and freeze.
12 – Banana Popsicles
Peel and cut 3 ripe bananas in half.  Insert a popsicle stick in each half.  Roll each banana in your favorite topping such as shredded coconut or crushed almond.  Wrap in plastic wrap and freeze.

2 celery stalks, finely chopped
3 cups kale, finely chopped
3/4 cup barley, sprouted
2 Tbs cilantro, finely chopped
2 tsp oregano
1 tsp miso
4 cups water

Heat the water until starting to bubble but not breaking a full boil. Turn off heat and add all ingredients, except for the miso. Let steep for 10 minutes. After steeping, scoop 1-2 cups of the soup into a blender, add miso and blend.  Stir mixture back into the remaining soup.