Escape into Great Food

It’s the year of the Dragon and many of us have, once again, jumped on the healthy eating bandwagon in hopes of slimmer waistlines and better overall wellness.

To help us all stay on track, I spoke to two experts in the field who were happy to share their tips and tricks for eating healthy.

Jeremy Komar, of Joliet, has been a chef since 1993 and has designed menus for restaurants in Kansas, Iowa and Illinois. He is currently the Associate Store Team Leader at Whole Foods Market in Hinsdale, where he provides healthy eating options for people every day and describes as follows.

The Pillars of Healthy Eating

1. Eliminate fast food from your diet.

“Everybody equates healthy eating with gross tofu and no pleasure… In this country we see pleasure as a big fat juicy cheeseburger dripping down your chin and a plate of greasy fries.”

He said that is fine once in a while, but is bad when it becomes the standard.

“The standard American diet is what’s killing people because it’s an inverted
pyramid,” Komar said.

According to Komar, there are two things that people think of when they are about to eat something:

“Am I going to have an emotional response to this food/is it going to make me feel good?" he said. "And, how is it going to benefit my body – this machine that I have to use every day? “

He said balance is the key.

“If you can find a healthy balance between the nutrient density of your food and the feel good aspect of it, that is really the key to switching to a healthy eating lifestyle.”

2. Make healthier food choices.

“Focus on foods that are plant-strong, and move away from animal products," he said. "That does not mean you need to eliminate animal products entirely but if you are really going to eat healthy, only 20-25% of what’s on your plate should be animal proteins and the rest should be fruits, vegetables and grains,” said Komar.

Komar explains what plant-strong means.

“Plant-strong means whole grains, (as many fruits and vegetables as you want), healthy fats like avocados and legumes (beans) and nut butters like cashew butter almond butter peanut butter, which are great sources of protein with healthy fats," he said.

Komar added that nutrient dense foods like strawberries, blueberries and broccoli are good choices.

"Making better choices about what you put in your mouth is really the key,” said Komar.

3. Plan out your meals

Planning eliminates impulsiveness.  

“Stock your fridge with healthy ingredients for meal and snack options and it’s just a matter of picking a few things and making them into something that’s good for you,” Komar said.

“If everybody revisited cooking at home and making meals for their family at least two or three times a week, they would begin to see the results; not only would their family come together, but they would be making healthy food choices immediately," he said. "When you produce your own meals by cooking at home you are making better food choices because you are automatically going to use less salt, less fat and fresher ingredients.

"So it’s a win-win thing,” Komar said.

Our second expert, Clare Egizio, is a native of Joliet and is the executive chef of the Food for Thought Café in Marathon Florida. She swears by organic food.

“These types of foods are healthier for us because as humans, we are organic beings and as such our bodies are designed to process that very same type of material,” she said.The Food for Thought Cafe has an entirely organic/raw menu.

“The best way to eat healthy and maintain a healthy body weight is to eat real food... Less processing is always better in the long run,” Egizio said.

Purchasing organic foods can sometimes be scary because they are often priced higher and less available than products that are heavily processed and full of chemicals and additives.

You can find a variety of organic options at specialty grocery stores such as
Whole Foods, Caputo’s and Trader Joes. In addition to these, many of the
mainstream stores, such as are now carrying more natural foods, fresh produce and organic options.

Regardless of where you shop “take the time to read the labels on your food”
said Egizio, “Stay away from things like hydrogenated oils, dyes and artificial
‘flavorings’ and other chemicals such as MSG” she added.

Roasted Fennel and Cherry Tomatoes
over Quinoa – by Clare Egizio

“Quinoa is a great whole grain option for health conscious
people, it is a wheat free alternative for rice or pasta and is loved by vegetarians and people who can’t consume wheat gluten” 

 
2 Fennel bulbs

2 Pints cherry or grape tomatoes

Sprig fresh thyme

2 Garlic cloves

1/2 Cup extra virgin olive oil or coconut oil(high heat oil better for
roasting)

Salt and pepper to season

1 cup white wine or vermouth

2 TBSP butter, cold cut into 5-6 chucks

1 Cup of quinoa

2 Cups water or vegetable stock to prepare Quinoa

Pot of water to quick boil Fennel bulb


Prepare quinoa according to package directions in a rice cooker or on the stove
and set aside

Preheat Oven to 425*


Trim fennel stalks from bulb

Slice stalks thinly and place in an oiled roasting pan

Cut fennel bulb in quarters boil for 10 minutes in salted water

Drain and dry fennel bulb add to oiled roasting pan

Cut tomatoes in half add them to oiled roasting pan, skin side down

Rough chop thyme sprig sprinkle thyme salt and pepper over fennel and
tomatoes in the roasting pan

Drizzle remaining oil over fennel and tomatoes

Roast for 25-30 minutes until Fennel and tomatoes are beginning to caramelize

 Add white wine or vermouth

Garlic cloves(chopped fine), and butter to roasting pan

Roast 10-15 more minutes until garlic is fragrant, butter is melting, and
wine is reducing to create a nice sauce

Serve roasted fennel and tomatoes over quinoa drizzled with the butter sauce
from the roasting pan.