New Learnings from Fed Up

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A couple of nights ago, Travis and I sat down to watch the documentary Fed Up, exploring the childhood obesity problem in the United States. Not a dietician, doctor, or chef, I love to continue to learn—especially about food, health, and nutrition—and this film did provide me with some new insight.

First of all, I learned that juice is not what it’s cut out to be. A couple of years ago, after watching a documentary entitled Fat, Sick and Nearly Dead, Travis and I were inspired to have more fruit and vegetable juice in our lives. In that documentary, an overweight gentlemen got his health in check with a juice-only diet. He bought a high-quality juicer and transformed his whole produce in seconds. He did lose weight and became a healthier person all around.

I remember thinking that I could never sustain myself on liquids only, but that I would try to make freshly squeezed juices a bigger part of my diet. Travis and I bought a juicer and started drinking juice (with an approximately 70%/30% ratio of vegetables to fruits) every morning with or for breakfast. I found that this practice helped me to feel more energized throughout the day and kept me regular, too. Until we obtained a high quality blender capable of pulverizing whole fruits and vegetables to a smooth consistency, we kept juicing. Our juicer has since been collecting dust for the past couple of years.

Despite our short period of success with juicing, I have always known that eating the whole fruit or vegetable is preferable, thus leading to the switch to smoothies. Why juice an apple when you can just eat one, skin and all, whole or in a smoothie? The skin and pulp of fruits and vegetables are where the fiber is contained and of course, fiber is nutritious and essential to a healthy diet.

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Even though I knew that whole foods were better, I didn’t really understand what the body did to process juice until I watched Fed Up. The example given was comparing eating an apple to drinking the equivalent in calories in soda. Because the apple contains fiber, it is processed much more slowly, preventing its sugars from turning into fat. Soda, containing no fiber, runs quickly through the digestive system and well, you know the rest.

After providing this example, the expert explained that our bodies process juice similarly to soda. Without the fiber from skin, flesh, and pulp, the sugar in juice is really no different than the sugar in soda, as far as how the body processes it. Now, if the juice contains skin, flesh, or pulp, you’re in a little better shape, but no matter what, it isn’t the same as consuming the whole food.

Nowadays, I sometimes use juice in smoothies, salad dressings, etc. While it goes through the body similarly to soda, it does still contain nutrients that soda never will. I figure if I were a regular, everyday juice drinker, then I’d have a habit to worry about.

This lesson, illustrated with fruit vs. soda, also made me realize why counting calories is a flawed system. I have never counted calories and don’t plan to start, but I have many friends that do/did. It is clear that 160 calories in apples and 160 calories in soda are not the same calories at all. It isn’t enough to decide to eat only 1,500 calories a day without conscious thought about where those calories are coming from. If you eat 1,500 calories of just soda, rather than 1,500 calories of fruits and vegetables, the body won’t use them in the same way. I have heard too many times things like, “I have 500 calories left for today, so I can eat that piece of cheesecake!” We all know where that cheesecake will end up…

The second major learning I took from Fed Up was that the legal requirements for school lunches in America are really just missing the beat. Did you know, that in the U.S., French fries are considered a vegetable and so is pizza, because of the tomato paste? I’m sorry, what?! If the fries were baked with minimal oil (check out my version!), that would be one thing. If the pizza were totally vegan (I’ve got a formula for that, too!), topped with a homemade sauce, and loaded with vegetables, that would be different, too. Ugh.

DSC_1727DSC_1869At the end of the day, it feels hard to make a difference in the childhood obesity epidemic. I can play my part by teaching Nolan how to eat healthy foods. In the grocery store today, he spotted his favorite food and went right over and picked some up to put in the cart. Was it French fries? Pizza? Nope, blueberries. An older gentlemen who was doing his shopping and had observed my son’s excitement for fresh fruit was impressed and said, “You don’t see too many kids these days excited about healthy food. Bless you for what you’re doing with your son.” Made my day. 🙂

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Baked Veggie Fries

DSC_1730One of the dishes served at Nolan’s second birthday party was baked veggie fries, which were easily the crowd favorite of the evening. Today, I’m going to share with you how I make these delicious, un-fried fries.

The key to a baked fry that can stand up to shuffling on the pan, toddler squeezing, and condiment dipping is using hearty root vegetables. When we think of fries, our minds usually turn to good ‘ole russet potatoes. Nothing wrong with those guys, but fries can really be made out of nearly any root vegetable, be it parsnips, turnips, potatoes, carrots, radishes, etc.

Today’s snack (or side dish) formula features three of my favorite root vegetables, pictured left to right below: garnet yam, sweet potato, and carrot. Yes, that yellow/white-ish fry in the middle is in fact a sweet potato, which you may not have known is often actually this color, rather than orange. (For a more detailed explanation on the difference between sweet potatoes and yams, check out my post on veggie curry.)

DSC_1724These un-fried fries are sure to please adults, but are the ideal healthy snack for toddlers. Extremely low in oil and salt free (unless you can resist a little sprinkle of pink Himalayan sea salt), they are a snack that I never refuse little Nolan. They are so yummy, I doubt you’ll need a dip, but if you do, try to stay away from processed ketchup, as it is often composed of highly fructose corn syrup and other unnatural additives. 🙂  Enjoy!

FORMULA BASE: BAKED VEGGIE FRIES

Serves 4-6 (as a side dish)

  • 2-2 ¼ lbs root vegetables –> I’m using just over two pounds of garnet yams, sweet potatoes, and carrots.
  • 1 tbsp oil (+ 1 tsp for greasing your baking sheet) –> I’m using extra virgin olive oil (I’m a big fan of coconut oil, but love the flavor of olive in this case).
  • Spices and/or fresh herbs to taste –> I’m using 1 tsp each of paprika and garlic powder (no salt).

Preheat your oven to 400 degrees. Thoroughly wash and peel your root vegetables. (You can leave the peels on, but I like to save them for homemade veggie stock.) Cut into ¼ inch thick fries. In a large bowl, use tongs to toss the fries with your spices and oil.

DSC_1725 Grease a baking sheet and spread the fries out in a single layer. Bake for 20 minutes, turning halfway through. Turn the oven off and broil on high for an additional 2-3 minutes for a bit of crispiness. Store in the fridge for up to five days, reheating in the toaster oven if necessary.

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