Month: January 2013

It’s time to get practical.  In my last post, I shared a personal theology of eating.  The challenge has been to translate this theology into a daily reality.  Realistically I know that changes in lifestyle take time, so I’ve created a plan that can be implemented in stages.  Please know I am NOT equating this particular plan with godliness!  It’s a vision for our household given our current struggles, habits, and goals.  I don’t know where you are in your philosophy of eating—you may grind your own whole grains in the basement, or you may pat yourself on the back when you buy baked Doritos.  I most certainly leaned toward the latter.  But regardless of where you’re coming from, my thoughts are meant only to be a launching pad.  You, more than anyone else, know what will bless and benefit your family the most.

That being said, my family plan includes five steps.  Along the way, I’ve noted corresponding biblical principles in red, as a means of ensuring that my plan does in fact reflect my theology.  As a reminder, here are the six biblical principles regarding eating from my previous post:

1. We are called to eat for God’s glory.
2. We are called to be free from legalism.
3. We are called to be faithful stewards of our bodies.
4. We are called to humility.
5. We are called to seek refuge, comfort, and satisfaction in God alone.
6. We are called to serve others.

With God’s help, this is the plan I want to implement in our home:

Step One: Establish and maintain an eating schedule. 
In my opinion, eating at fixed times throughout the day helps children realize that food has a purpose.  It’s meant to fuel the body, not calm cranky souls or entertain restless spirits (principles 1 & 5).  I’ve also seen that established meal and snack times can promote healthier eating (principle 3).  When kids graze all day, they’re more likely to be picky at meal time since they’re not really hungry.

Establishing and maintaining an eating schedule can benefit adults as well.  If I determine that I’ll eat three meals a day with two scheduled snacks, and then I find myself eating at an irregular time, I’m forced to ask why.  If the answer is that I’ve just exercised and I’m extra hungry, no big deal—I’m not a slave to legalism! (principle 2)  But if the answer is that I’ve been thinking about that big fat problem and I’m feeling anxious, then I need to put the trail mix down and go to the Lord (principle 5).

Step Two: Get rid of processed snacks.
AAAAAAAAAAAHHHHHH!!!
Okay, now that I’ve gotten that out of my system, let me remind myself (and you) that we have been called to be faithful stewards of our bodies (principle #3).  Truthfully, processed foods are harmful to the body.  Gloriously convenient, but harmful just the same.  We can do better!  Here’s my list of whole food alternatives, divided into three categories depending on the day:

We’re late—eat in the car!	A Typical Day	Supermom planned ahead!
Pre-packaged Raisins	Yogurt (go for Greek—it’s got twice the protein)	Sweet Potato Fries (chop, toss in olive oil, and roast at 400 for 15-20 min.)
String Cheese	Fresh Fruit	Smashed Sweet Potatoes with Butter and Cinnamon
Nuts and Dried Fruit (3 yrs+)	Natural   Applesauce	Steamed Edamame
Rice Cakes	Raw Veggies and Hummus	Hard-Boiled Eggs
Pretzels or All-Natural Crackers	Whole Grain Toast and Jam	A Home-Baked Treat (muffins, pumpkin bread…etc.)

Listen, if you want to feel overwhelmed, google “Whole Food Snacks.”  There are people who earn their livelihood blogging about every possible way to make a cookie without adding sugar.  If you’re feeling adventurous, give it a shot.  Your snack list can be a lot more exciting than this, complete with homemade organic pop tarts.  But if you’re like me, take a deep breath, and don’t sweat it.  Remember: this is a process.  No need to get your panties in a wad over where to buy agave syrup and brown rice paste yet.  Baby steps.

One more thought—the easiest time to exercise discipline is when you’re in the grocery store.  It’s much easier to say “no” to Oreos when they’re on the store shelf as opposed to the pantry shelf.  What’s more, I don’t think you have to get rid of all packaged snacks in order to be healthy.  A lot of whole food gurus recommend that you simply learn to read labels.  Your goal is to find snacks containing food ingredients you’ve actually heard of, like “wheat flour” and “sesame seeds” as opposed to “thiamine mononitrate.”

Step Three: Create a whole food breakfast and lunch menu. 
Have you ever felt like you scarcely cleaned up the breakfast dishes before pulling out the sandwich bread for lunch?  Me too!  All the time, in fact!  Creating a breakfast and lunch menu can help on two fronts.  It reduces some of the stress of meal preparation, making for a more joyful servant-Mama (principle 6), and it ensures that you’ll feed your family healthy meals (principle 3).

BREAKFAST	LUNCH
Homemade Granola with Milk or Yogurt	Peanut Butter & Jelly (fruit & veggie on the side)
Toast with Peanut Butter & Fruit	Grilled Cheese (fruit & veggie on the side)
Eggs, Toast (or plain Cheerios), and Fruit	Homemade Chicken Salad on Toast or with Pretzels
Hard-Boiled Eggs and Mini Muffins (banana, pumpkin, bran…again, you can google a thousand   healthy muffin recipes)	Spaghetti with whole wheat pasta, ground turkey and spinach in the sauce.
Cottage Cheese Pancakes–my mom’s recipe: Beat   together 3 eggs, ½ cup milk, and 3 Tbsp vegetable oil.  Stir in ¾ cup flour and 1 ½ cup cottage   cheese.  Cook on a hot griddle.  (I hate cottage cheese, and I LOVE these   pancakes!!  The cottage cheese melts and the end result reminds me of a thick crepe.  A FAVORITE in our house!)	Pizza Burgers—Put leftover spaghetti sauce on whole wheat English muffins, topped with mozzarella cheese (fruit & veggie on side)
	Veggie Platter—Pick 3 or 4 kid-friendly veggies (broccoli, cheesy cauliflower, green   beans, sweet or white potatoes, peas, corn…etc.)
Steel-Cut Oatmeal –My mom’s trick has always been to add a little flaxseed and wheat bran into the mix after it’s made.  For most babies, a mashed banana will make it sweet enough.  For toddler and you (who are old enough to know better), sweeten it with honey, maple syrup, or brown sugar & cinnamon.	Black Bean Quesadillas—Put black beans and cheddar cheese between two whole wheat quesadillas and warm on the stove until cheese melts.  Serve with salsa and a veggie.
	Chicken Wraps—Fill a high-fiber, low-carb veggie wrap (I buy them at Sam’s Club) with fresh chicken, lettuce, tomatoes, cheese, and hummus OR use the wrap to make a quesadilla with chopped chicken, cheese, and spinach.

Cottage Cheese Pancakes

Step Four: Plan a weekly dinner menu. 
Again, this preparation helps me serve my family more joyfully (principle 6) and healthfully (principle 3).  I employ a simple strategy to speed things up: I think in terms of the same categories every week.  For instance, once a week we have church small groups and once a week we eat out as a family or go on a date.  That leaves me with five meals to plan per week.  So I have five categories:

1. Freezer-Friendly Meals—Every week I choose one freezer-friendly meal and cook a double (sometimes triple) portion, freezing the extra for another night.
2. On the Grill—Because grilling is so healthy and so EASY, I plan one grilled dinner a week.  Usually it’s as simple as Clint grilling the meat while I roast some vegetables.
3. Veggie Night—I was inspired by Cracker Barrel to institute veggie night.  I made a long list of vegetables that remind me of Cracker Barrel (with a little less butter).  Each week I pick five items off the list for our veggie night.  Believe it or not, this is usually one of the most popular nights of the week, because like Cracker Barrel I include items like homemade “macaroni and cheese” and “cinnamon apples” on my list of “vegetables.”
4. Frozen Meal—Because of my first category, once a week I’m able to pull out a previously frozen, homemade meal for a no-cooking night.  Hooray!  (And we didn’t even have to buy a Stauffer’s lasagna!)
5. Other—This is my “miscellaneous” category.  I may choose to make an extra freezer-friendly meal to bulk up the stock pile, plan a meal according to what’s on sale, pull out a favorite recipe, make a crock-pot dish, or try something new.  Often, the grandparents will invite us over and that works too!

Step Five: Grow in Creativity.
Eventually I want to take small steps toward healthier, tastier recipes for the sake of whole-hearted service (principle 6), sound nutrition (principle 3), and doing all things to the best of my ability for God’s glory (principle 1).  I haven’t begun to explore this yet.  Honestly, I’m still struggling my way through steps 2 & 3 right now, reminding myself daily that I am free in Christ and not bound by legalism!  But in the future, by God’s grace, I look forward to seeing growth.

A Final Word 
I want you to know that a crucial component of my plan is embracing the freedom to break every single “rule” at any given time.  I’m happy for my kids to have treats in the nursery and candy bars when Grandma visits.  I’m happy to break our eating schedule to surprise Daddy at work with ice-cream.  My point is, I don’t want to be a slave to anything, least of all a man-made plan.  I feel so strongly about this that initially I included a specific list of “freedoms” at the end of each step, but for the sake of brevity, deleted it.  (I know what you’re thinking—the brevity ship set sail a long time ago.  I apologize.)  That’s the last point I wanted to make—eat intentionally, and eat with freedom.  Eat to honor God.

Three months ago my documentary-loving husband put the movie Forks Over Knives on our Netflix queue.  Hoping for an action flick, I was bitterly disappointed when it arrived in the mail, but nevertheless we watched it.  About thirty minutes in, Clint was clutching his heart, certain it would stop beating at any moment.  If you’re unfamiliar with the film, it uses scientific and medical research to champion a Vegan lifestyle.  The movie underscores the link between processed, animal-based foods and cancer, heart disease, diabetes, and other illnesses.

When it ended, Clint was inspired.  “Let’s do it!”  He declared.  I was woebegone.  As the family cook, the thought of re-structuring our entire diet was not only daunting, but depressing.  But I couldn’t shake the guilt I felt, especially toward my children.  If I know that highly-processed foods are so unhealthy for my little ones, why do I still hand them out?  “Convenience” hardly seemed a suitable answer when their health was at stake.  So, I resolved to take baby steps toward healthier eating.  For three months I’ve been struggling along, until it finally dawned on me to ask the question, “What does the Bible say about eating?”

The moment I started to explore the topic, I grew encouraged.  The ocean of fad diets and whole-food-blogging-gurus slowly gave way to a stable and steady shore, one that promised to guide me with Truth, not trends.  In the end, I narrowed my study to six principles, probably not comprehensive of all the Bible has to say about eating, but the best I could do:

1. We are called to eat for God’s glory.
   The first thing I saw is that eating to honor God is a biblical mandate.  I Corinthians 10:31 says, “So, whether you eat or drink, or whatever you do, do all to the glory of God.”  As Christians, everything related to food—from what we eat to the attitude we have while preparing it—should glorify God.
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2. We are called to be free from legalism.
   In the Old Testament, there were “unclean” foods that Jews were forbidden to eat.  Then, in Acts 10:9-16, Peter had a vision in which God declared the unclean food, “clean,” telling Peter to “Rise, kill, and eat.”  Symbolically, God was preparing Peter to receive Gentiles into the faith, declaring that He has made them “clean.”  As believers in Christ, there is no longer any food “forbidden” to us.  We do not have to plan our weekly menu enslaved by legalism, or as I like to think of it—I don’t have to feel guilty if I get in a jam and choose to order a pizza now and then.  We have been set free, called to freedom (Galatians 5)—therefore, I don’t want my philosophy of eating to be enslaving.
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3. We are called to be faithful stewards of our bodies.
   Although we are permitted to eat anything, the Bible reminds us that our “body is a temple of the Holy Spirit” (I Corinthians 6:19) and we are to present it as a “living sacrifice, holy and acceptable to God” which is an act of worship (Romans 12:1).  Exercising wisdom and self-control in eating demonstrates faithful stewardship.  This is an especially serious responsibility for parents of small children, because they are entirely dependent on us to feed them.  They can’t make a grocery list, go to the store, and buy healthy foods.  They eat what they are given.  Therefore, we are accountable as stewards of their bodies.  (Yikes, I know!  My thoughts exactly.)
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4. We are called to humility.
   Personally, I think the subject of food is particularly sensitive for women.  It’s a tender topic for numerous reasons—it’s tied to our abilities as a homemaker, our body image, our parenting style, our organization and planning (or lack thereof).  And because of this, it can become a source of pride for those who make it their pedestal.  But clearly God opposes both pride and judgment (James 4:6, Matthew 7:1).  So as we create our philosophy of eating, let’s remember that we can be an all-natural, organic superstar, but if we harbor a spirit of pride, we’re losing on the front that really counts.
   .
5. We are called to seek comfort, refuge, and satisfaction in God alone.
   We must examine our motives for eating.  Repeatedly the Bible speaks of God being our only true refuge and comfort (Psalm 46:1, 91:2, 2 Corinthians 1:3-5).  Yet it is tempting to use food as a false refuge, seeking the comfort of a warm brownie, or eight.  At the same time, we can sin in the opposite direction by seeking satisfaction through not eating. So the question is why am I making these food choices?  Am I doing it to honor God, or to fill an empty place?  To honor God, or to seek a worldly self-image?  To honor God, or because I am in bondage to fear of disease?
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6. We are called to serve one another.
   Finally, we must take a brief stop at the home of the Proverbs 31 woman, who “rises while it is yet night and provides food for her household.”  What a girl.  One of the things I hate the most about myself is that when I’m preparing food I often morph from “normal” Jeanne into “angry-bear-get-out-of-my-way-I’m-COOKING!!!” Jeanne.  The thought of this woman (with no stove, dishwasher, or microwave) rising while it is still night to prepare food is deeply challenging.  Here is a woman who embraces food preparation as service to her family and her God.  If you’ve ever been around a woman like this, you know how beautiful it is.  My mother-in-law is one such woman, and on many pre-holiday occasions I have quietly chopped vegetables alongside her and marveled at her whole-hearted, unselfish delight in ministering to her family via the humble avenue of food-preparation.

There you have it—the groundwork for my rudimentary theology of eating.  So, how does this translate practically?  Honestly, I struggle with all six principles.  Nevertheless, in our household I am the primary meal planner, grocery shopper, and chef (although I do have a cute dishwashing boy) 🙂

Since I hold so much sway over our eating habits, I am in the process of drafting a plan to align our practical habits more fully with these biblical principles.  Because this post is growing longer by the second, I will post my practical plan separately.  Until then, I welcome your feedback.  As always, it is great fun journeying with you!

Happy New Year!  Are you ready to purge your body of the truckloads of refined sugar you’ve consumed in the past few weeks?  Me too!  If you’re planning your weekly menu and are bored to death with broccoli, allow me to introduce ten humble vegetables.  Who knows?  There may be a new family favorite just waiting to be discovered.

Bok Choy
I grew up on this leafy Asian vegetable, easily found in most grocery stores.  It’s especially tasty when thrown into your favorite stir-fry dishes, although it can be prepared as a stand-alone side dish too.  Rinse the leaves, then cut the bok choy as you would romaine lettuce, starting from the leafy greens and working your way down to the white stalk.  I usually only keep about half the stalk, since it’s less tasty than the greens.  My mother would saute garlic, add the bok choy and a little water, and cover the pan so it lightly steamed.  It cooks quickly, so in a few minutes she’d add a little oyster sauce and garlic pepper.  That’s it!  You can also find baby bok choy (which looks exactly as you would imagine) in some grocery stores.  If you see it, grab it–the leaves are softer and more tender than the “adult” version.

Brussel Sprouts
Brussel sprouts look like baby cabbages and, in my opinion, are best when roasted.  Rinse them, then trim off the bottom.  You will lose the outer layer of cabbage leaves, but that’s fine since they’re usually less fresh anyway.  Next, cut each brussel sprout in half, making sure not to cut down the main vein of the cabbage leaf.  (You’ll know if you’ve cut the main vein because the whole thing will start coming apart!)  Toss them with olive oil, salt, and pepper.  Spread them on a baking tray and cook at 375° for  about 15 minutes.  Keep an eye on them–when the tops are beginning to brown, they’re ready.

Chard
This beautiful veggie is one of my husband’s all-time favorites.  Unfortunately, it’s expensive and you’ll probably have to go to Whole Foods, Publix, or Fresh Market to find it.  There are several types of chard–swiss, ruby red, rainbow–but all are readily recognizable by the brightly colored stalks and red veins running through the leaves.  Here’s how Clint’s mom prepares it: Start with 3 lbs. of chard.  Slice stalk in ¾ inch pieces.  Strip leaves and slice.  Saute 4 garlic cloves in olive oil.  Add stalks and cook 5-6 minutes.  Add leaves and sprinkle lightly with sugar.  Cover and cook until wilted, about 4 minutes.  Uncover, cook until liquid evaporates.  Stir in red wine vinegar, salt and pepper to taste.

Collard Greens
I will admit, of these ten vegetables, collards are probably my least favorite because I think they’re tricky to cook.  Unlike turnip greens or chard, the leaves are tough.  Nevertheless, when properly prepared, they’re delicious.  First strip the leaves and discard the stalks.  Wash thoroughly.  I like to cook them in chicken stock since it’s lighter than good-old-fashioned “fat-back.”  Simmer them in the stock for 30-45 minutes depending on taste.  You can add smashed garlic or a slice of bacon, if you like, but neither are necessary.

Kailan
Now this is my favorite!  The one draw-back to Kai Lan, also known as “Chinese broccoli” is that it’s usually only found in Asian grocery stores.  But it’s worth the visit!  The actual bud that looks similar to broccoli is very small; the majority of the vegetable is leafy.  To prepare, rinse and chop just as you did the Bok Choy, only keep all of the stalk.  Stir fry with lots of garlic and an Asian sauce of your choice.  (I was raised on Oyster sauce and will always be partial to it).

Kale
The best way I can describe Kale is to say the leaves are really “crinkly” and can be green or purple.  When roasted properly, Kale can be as light and crispy as potato chips, my favorite way to eat it.  Here’s what to do: First, rinse the leaves and cut off the stalks.  Then cut leaves into chip-sized pieces.  Toss lightly with olive oil and salt.  Lay leaves on a baking tray with plenty of room so they’re not touching.  Pop them in the oven on 375°, and keep an eye on them because they can burn quickly (this I know from experience!)  They’re ready when crispy and just beginning to brown.  Clint’s mom puts out a plate of them when we’re having burgers, and they disappear as quickly as chips!

Mustard Greens & Turnip Greens
I put these together since that’s the way I like to eat them.  I buy two bunches of turnip greens and one bunch of mustard greens.  It will look like a ton of vegetables, but like most leafy greens, they cook down considerably.  While you’re at the store, pick up a turnip root–it will be white and bright purple. (Some whole food stores sell the turnips still attached to the root).  First strip the leaves and discard stalks.  Typically the leaves are really sandy, so you may want to fill your sink with water and dump the leaves in as you go.  Next peel and dice your turnip root (it will take some of the bitter kick out of the greens).  Simmer the greens and root in chicken stock for around 30 minutes.  Again, you can toss in garlic or a strip of bacon if you like.

Nappa Cabbage
Nappa Cabbage, also known as “Chinese cabbage” can be steamed or stir-fried.  Rinse and chop it just like bok choy (again, I don’t keep all of the white stalk).  My favorite way to prepare it is with tofu.  First I stir-fry tofu and garlic, then add a bunch of vegetables: nappa cabbage, bok choy, broccoli, carrots, and green beans.  Add a little water to the pan, cover, and let the veggies steam.  When they’re cooked, season with an Asian sauce of your choice and serve over rice.

Rutabagas
Not the prettiest vegetable, but one of my baby’s absolute favorites.  Rutabagas are cheap, readily available, and easy to prepare.  All you have to do is peel off the thick waxy skin, dice the rutabaga (these two steps can be done in the morning to save you time later), and simmer in chicken broth until tender.  Add a dollop of butter while it cooks and serve alongside other southern-style veggies.

Happy eating!