Learning to Live with Lamb

I’ve been thinking a lot about lamb lately. Having recently competed in the San Francisco Lamb Takedown, I’ve been intrigued as to the many different ways lamb can be prepared. Prior to the Takedown, my experience eating lamb was limited, and my experience making lamb was, well . . . non-existent.
With that said, one might ask, “Why lamb?” or even, “Why a competition cooking lamb?”
My experience in the Takedown was truly an exercise in getting out of my cooking and eating comfort zone. And, since lamb is not considered a staple in most American kitchens, I was intrigued to find out a bit more about lamb.

According to the American Lamb Board, the group which sponsored the Lamb Takedown,
“On average, a 3-ounce serving of lamb has only 175 calories and meets the Food and Drug Administration's (FDA) definition for lean.” Further, “because lamb naturally contains many essential nutrients, it is an easy fit for healthy diets. On average, lamb is an excellent source of protein, vitamin B12, niacin, zinc, and selenium while still being a good source of iron and riboflavin. All of this within an average of 175 calories per 3-ounce serving makes lamb naturally nutrient-rich.”
As if that wasn’t enough to convince me as to the healthfulness of Lamb, I looked further – to Australian Lamb. Here’s what I found:
“Australian lamb is lean and low in cholesterol compared to other animal proteins. In fact, half of the fat in lamb is mono-unsaturated, the same type of fatty acids found in olive oil. For instance, a 3oz serving of topside lamb steak has only 5 grams of fat compared to 8 grams in beef and pork composite cuts and 10 grams in Atlantic salmon.”
So, after a bit of research I realized that lamb can be a healthy addition to my weekly menu, and might actually be a good alternative to my meal repertoire. And, after participating in the competition, I realized all the delicious ways lamb could be prepared.
( For more information on the nutritional aspects of lamb, visit http://www.leanonlamb.com/ )

As for the ‘why’ behind me entering the competition, I did so because I am an advocate of trying new things. Once in a while, I dig out my cookbooks and seek out a new recipe to try. More often than not, things don’t turn out the way I planned, but I don’t let that discourage me. With each try at something new, I learn from my last attempt.
As for the lamb empanadas, well, they were good, but I know I can do better. I am inspired to create even more tasty ‘lampanadas’ next time, but in the meantime, I may even venture out and prepare some of the Takedown’s winning lamb combinations such as Lamb Nuggets or Slow-Roasted Lamb with Preserved Lemons.
Until next time . .


To read more about my experience, visit the blog at FamilyEats.net
Lamb Empanadas (Lambpenadas)

Filling
2 tbsp raisins
3 tbsp rum
2 tbsp olive oil
3 large cloves garlic, peeled and minced
1 or 2 jalpeno or Serrano peppers, seed and minced, or 1.8 tsp. cayenne
2-inch piece fresh ginger, peeled and minced
1 large onion, peeled and finely chopped (1 ½ cups)
¼ tsp. ground cloves
1 to 1 ½ tbsp finely chopped fresh mint or tsp dried mind, crumbled
2 tsp ground cumin
1 tsp. coarse salt
¼ tsp. ground white pepper
½ pound lean lamb, coarsely ground
3 tbsp roasted pigonlis
3 tbsp chopped fresh cilantro glaze

Sealer and Glaze
1 egg white
2 tbsp water, milk, or heavy cream

1. Prepare Curry Dough (recipe below)

2. Place the raisins and rum in a cup and let soak for 15 to 20 minutes

3. To prepare the filling, heat the olive oil in a sauté pan. Add the garlic, ginger, onion, cloves, mint, cumin, salt and white pepper; sauté over medium heat until the onion is totally translucent, about 4 or 5 minutes. Add the lamb and cook for 1 minute, stirring until the lamb is thoroughly cooked. Add the raisins with the rum and stir constantly until all the liquid has evaporated. Mix in the pignolis and remove from the heat. Cool thoroughly or store, well covered overnight in the refrigerator. Just before using, add the cilantro and mix: correct the seasoning with salt to taste.

4. To prepare the sealer and glaze, mix the egg white with water.

5. Preheat the oven to 375 degrees.

6. On a lightly floured board, roll out the dough about 1/8 inch thick, shaping it into a 16-inch square. Cut the dough into 4-inch squares. Knead and re-roll the scraps and cut into additional squares. Place 1 full tablespoon of filling the center of each square. Moisten the edges of the dough lightly with egg sealer. Fold the dough over the filling to form a triangle, and press the edges together with your fingertips or the tines of a fork to seal. Prick the surface of the empanada once or twice with the tines of a fork. Repeat this process until all the empanadas are assembled.

7. Spread parchment paper on a baking sheet. Arrange the empanadas on the parchment paper and brush with the remaining egg glaze. Bake for about 25 minutes, or until golden brown. Remove from oven; place the empanadas on a rack and let them cool slightly. Serve warm.


Curry Dough
Makes enough for 2 9-inch shells, 16 to 18 individual pastries, or 32 bite-sized pastries

3 cups all-purpose flour
2 tsp coarse salt
1 tsp sugar
8 tbsp lard*, chilled
3 tbsp Curry Oil (recipe below)
1 egg yolk
½ cup cold water

Sift the flour, salt, and sugar into a bowl. Add the lard and oil and mix quickly with your fingertips until the mixture resembles coarse meal. Add the egg yolk and ¼ cup of water. Continue mixing, adding the rest of the water, a little at a time, just until you have a firm dough. Knead the dough for a few seconds until smooth. Wrap the dough and let it rest in the refrigerator for about 10 minutes, or until ready to use.

* Vegetable shortening may be substituted for the lard; it will make a lighter pastry. For more flavor, use half vegetable shortening and half butter in place of the lard.


Curry Oil

Makes about 1 cup

1 ½ cups olive or vegetable oil
½ cup curry powder (about 2 ounces)
2 tsp ground cumin
1 tbsp ground turmeric
6 to 8 cloves
1 to 2 dried mirasol or red chili peppers, crumbled

In a small saucepan, combine all of the ingredients. Let sit for 30 minutes, stirring now and then.

Place the saucepan over low heat and bring to a gentle boil, stirring. Immediately remove from the heat and let the contents cool thoroughly.

Pour through an extra-fine sieve or a strainer lined with several layers of cheesecloth, squeezing the cheesecloth to extract all the oil from spices. Discard the contents of the sieve or cheesecloth. The oil is ready to be used or stored.

Storage Note: Curry oil will keep for up to 1 year, either in the refrigerator or in a cool, dark, dry place. Store in a tightly covered jar.

Source: The Art of South American Cooking by Felipe Rojas-Lombardi

A Bit of Baby (Food) Reminiscing

A recent post from 18 Reasons about a baby food swap got me reminiscing a bit about the days when I did the same.

Preparing food for babies at home was once a commonplace affair. But, with the onset of the Industrial Revolution, commercially prepared baby foods found their way onto store shelves in 1927 with Dorothy Gerber’s first offerings. They were promoted as a convenience food that gave moms a bit more freedom from the kitchen, even if it came at a higher price. The slick advertising campaigns that soon followed, highlighted the ultimate in nutrition for the baby and ultimate in convenience for the woman, further cementing jarred baby foods as the preferred method of feeding babies in the U.S.
Today, it is estimated that a baby will consume 600 jars of baby food before moving on to real food. That number far exceeds a baby in Western Europe where babies consume only about 240 jars, and in Eastern European countries, such as Poland, where only 12 jars are consumed. The average cost for those 600 jars of baby food is about $300, but that amount can be considerably higher especially when the cost of organic baby food is factored in.
For a multitude of reasons, including cost, variety and health, preparing baby food at home is once again becoming fashionable. A growing number of parents are making the choice to switch from jarred foods to homemade baby foods realizing that it is an easy and convenient way to ensure their child has a foundation for health and healthy eating habits.
“Making baby food is the ultimate in convenience,” says Lisa Barnes, owner of Petit Appetit, a San Francisco-area company dedicated to empowering parents with the nutritional information and cooking skills necessary to prepare healthy, organic meals for their entire family. “And,” she adds, “homemade baby food is the ideal way to monitor quality, nutrition content and variety of foods your baby consumes. By simply straining, pureeing or mashing adult food, you can make nutritious, whole foods without adding unnecessary salt or sugar.”
Baby food can be prepared in a variety of different ways. Bananas, for example, can be mashed with a fork, while other fruits and vegetables can be steamed until soft then placed in a hand blender or food processor to blend it to a smooth consistency. For harder to process foods, such as meats or tough-skinned vegetables including peas and corn, look to use a high-powered blender or a food processor.
Having four children of my own, I have experimented, using a variety of different tools to prepare foods to the proper consistency. Initially I used a small, hand-cranked food mill that served its purpose in the early stages by milling soft fruits and vegetables along with tofu to a smooth consistency. But after a few short weeks, its capacity proved limiting, and vegetables, such as peas and corn (with their outer skin), didn’t process as smoothly as needed. Once my child graduated to meat, the hand-held mill no longer performed to my expectations, so I graduated to a hand-held stick blender, which enabled my to quickly blend a wider variety of ingredients with ease. Eventually, I struggled with this too. For the most part it performed as I needed it to, but I but still occasionally struggled with its ability to process to a smooth consistency.

True Liberation
It wasn’t until after my twins arrived, that I realized how wonderful my Vita-Mix® Professional Series would prove to be. Not only does the capacity allow me to prepare lots of food that can be frozen for use later - meaning it saves me a lot of time, the Professional Series is useful for preparing healthful foods for my older children, and even for myself and my husband. The Professional Series has proven to be the ultimate kitchen tool time and again. Because of its professional quality, preparing a wide range of foods is more convenient than ever. Meat is no longer an issue, as The Professional Series has the power and design to blend every bit of it to the same consistency, leaving no larger chunks that the babies couldn’t eat.
As the twins progressed through their new culinary experiences, and eat more, I was able to blend large portions, freezing some for later. The blender is also fun to use for everyone in the family, making soups, smoothies, and even dessert sauces.
By making baby food for my four children, I have learned a lot about the importance of educating my little ones about healthful eating habits. As Barnes says, “Children need to know that food doesn’t come from a jar in the pantry. Even visiting the farmer’s market with babies lets them experience the colors of the market, exposing them to new experiences. Then using those foods to prepare meals at home is the perfect way to educate your children about the field to table concept of eating.”
The sooner you can give children a greater variety of foods (what nutritionists call ‘feeding the rainbow’), you’ll set the foundation for a lifetime for healthful eating.
All this leaves me to ponder – in my spare time – whether Brussel sprouts will continue to be one of my son’s favorite vegetables when he heads off to college in 11 years.


For those of you in the San Francisco area, here are the specifics for the 18 Reasons event.

Friday, August 13th, 2010, 11AM-12PM, RSVP required
Homemade Baby Food Swap with Karen Solomon
$5 for everyone
RSVP by August 11th: info@18reasons.org

Feeding your bambino nutritious and delicious food is important, we all know that. It can also be expensive and time-consuming. But, like with most things, when we combine efforts the results are bigger, better, and more fabulous. At our first ever baby food swap, co-hosted by Karen Solomon, we're tapping our collective blending powers to make the most important of tasks - feeding our children - easier. In return for bringing a batch of organic homemade baby food (in 10 half-pint containers), you'll get to meet other parents, trade baby food secrets, and leave with 10 different half-pints of pureed deliciousness. We'll have coffee and tea on hand to help fuel the swap and your day.

Note: All baby food must be made from 100% organic ingredients. If it is seasonal, even better!

Ooey, Gooey Goodness – S’mores at Home

Who wouldn’t love the combination of chocolate, marshmallow and graham cracker, all warmed up and gooey? Couple that with the fun of being out doors in the summer, and you’ve got yourself an American camping tradition – S’mores.
First found in “Tramping and Trailing with the Girl Scouts” of 1927, S’mores have been a mainstay of recreational camping for decades. After all, they’re simple to make while sitting by the fire-- skewer a marshmallow on a stick hold it above the fire until it is brown and soft on the inside, pinch it off the stick onto a graham cracker, and sandwich with a piece of chocolate and top with the other graham cracker.
Since they first appeared around the campfire, the delicious mixture of flavor has catapulted S’mores to new culinary heights. The flavor of S’mores can now by enjoyed in Pop-Tarts, ice cream, energy bars, and beyond. And, if you’re hankering for a S’more, but lack a campfire, backyard bonfire or a stick, you can still enjoy the ooey gooey flavors of S’mores right in your own home with the microwave S’mores maker, or the Hershey’s version which allows you to assemble it all yourself.

Me, I opt for a slightly different version of the S’more – one that can be enjoyed by kids and adults alike. My favorite indoor S’mores recipes is a jazzed up version of the traditional campfire favorite. Instead of a graham cracker, I use pizzelles, and top with ice cream drizzled with chocolate sauce. It is a treat that is great for the family as well as for company.


August 10th is National S’mores Day, so gather round the fire, microwave, or oven and join in on the fun.


Pizzelle S’mores

Pizzelles:
1 ¾ cups flour
2 tsp baking powder
pinch of salt
¾ cup sugar
½ cup unsalted butter, room temperature
2 tsp anise extract
1 tsp vanilla extract
3 large eggs
½ cup cold milk

Sauce:
1 1/3 cup whipping cream
8 ounces bittersweet or semisweet chocolate, chopped

24 large marshmallows
Ice cream – vanilla or chocolate

To make pizzelle:
Whisk first three ingredients in a small bowl. Using mixer, beat sugar and butter in medium bowl until blended. Beat in extracts, then eggs, one at a time. Beat in dry ingredients in 3 additions, alternately with milk in 2 additions, let batter ret 15 minutes.
Make pizzelles on waffle iron/pizzelle maker.

For sauce:
Bring cream to simmer in medium saucepan. Remove from heat. Add chocolate and whisk until smooth.

To assemble:
Place 2 marshmallows on 1 warm pizzelle. Cover with another pizzelle and press to compact. Top with ice cream and warm chocolate sauce.
Note: To help marshmallows melt, place pizzelles on cookie sheet, top with marshmallows and place in a warmed oven. When marshmallows become soft, remove from oven and top with remaining pizzelle.

Summer Soup

Summer is in full swing, the heat index is rising, the grill is lit, and we want to avoid the heat of the kitchen at all costs. When thinking of something refreshing to serve the family, summer salads, grilled burgers and fresh tomatoes, basil and mozzarella cheese all come to mind. But, I also think of soup. Yes, soup.
Here in Northern California, the thought of making hot soup in the summer isn’t odd. The weather here in our little valley can get pretty chilly, so a warm Sunny Carrot Soup or Italian Meatball Soup isn’t out of the question. But, as I got thinking of the days (before kids) when I used to travel, summer is definitely the time for cold soups. I wondered what could I prepare that would bring back memories of Spain, while satisfying my kids.
Summer’s bounty gives me a lot to work with.
Whether it is corn, tomatoes, zucchini, herbs, avocados, watermelon or berries, summertime produce provides me with a multitude of opportunities to add new recipes to our summertime repertoire.

Soup is a wonderful and inexpensive way to feed a family, and a great way to beat the heat of the kitchen. Now it’s decision time, will it be the Spanish classic Gazpacho, a Latin Flavored avocado soup, soothing Cold Pea Soup, or a refreshing Watermelon and Raspberry Soup? Whichever I choose, I’ll pair it with some hearty bread, cheese, fruit and we’ll have a filling meal.

Chilled Watermelon and Raspberry Soup
Source: 2010 Melissa’s/World Variety Produce

Ingredients

* 2 cups Raspberries
* 3 tablespoons Brown Sugar
* 1 Mini Watermelon cubed
* 2 Organic Limes juice freshly squeezed
* Mint cut into ribbons as needed


Directions

In a bowl, gently combine the raspberries and the brown sugar.

Chill in the refrigerator for 1⁄2 hour. In a blender, add the watermelon and the lime juice and puree until smooth.

Next add the raspberries and blend until smooth. Place in the refrigerator for 1 hour.

To serve, ladle into a soup bowl and garnish with a few mint ribbons.

Note:

To give a little punch to the soup, add a little Vodka to the berries while they are chilling.

The Baking Contest Circuit

Every summer we gear up for great times. Lazy days filled with hikes, swims, ball games and great fun together. For many Americans, summer is also the time to indulge in the exciting experience of the county fair or local festival. It is at the fair, where we can enjoy foods and treats not enjoyed on a regular basis, play games, experience the rides, and wander through the exhibits and contests showcasing all the talent that the community has to offer.
Then, just last week, a flyer for the local Strawberry Festival came home from school with Grayson. He pointed out to me, “Mom, they’re having a cookie baking contest. Can we enter?”

I had never entered my cooking or baking into a contest, so I’m surprised that I was quick to answer, “Yes.” Then, when the idea began to sink in, a bit of worry arrived. What was I to make? Would I have the time? Would it turn out successfully?
I turned to the one woman who has been entering local baking contests for decades—my Mom-- to get me through this period of uncertainty.
She has been entering local baking contests for decades. I remember as a young child, waiting in the car while she dropped off her entries at the Fourth of July festival contest in Lakewood, Ohio. Only a year or so into her foray in the competitive baking arena, Mom won the grand Prize for her Lady Locks. Since then, she has baked up a storm for the Cuyahoga County Fair competition, entering her coffee cake with cherries and nuts, apple pie, pecan rolls with orange coconut filing, brownies with malted milk balls, and a host of other delights. Each year, her entries are awarded blue ribbons, and one year, her blue-ribbon Danish Pastries included a handwritten note explaining that she was very close to receiving Best in Show. It read, “This was the hardest decision we have had to make.”
I too, had a hard decision to make. What was I to bake? I knew Mom would certainly be able to provide me with a little guidance. So, I asked for a recipe that would be distinctive, yet not too hard to make. She offered up Meltaways. Ahh, that recipe she gave me years ago, but I just have never made. Well, she seemed assured that the recipe would fit the bill, so I took it and ran to the kitchen, but not before I had a heart to heart with her. I couldn’t move forward on this adventure without asking her for a bit of advice, which I share with you:

* Pick a recipe that will be different from what everyone else may enter. Make the chocolate chip cookies, apple pie, or brownies just a bit different from a traditional recipe.

* Choose a recipe in which every ingredient is relatively common.

* Choose a recipe that has good texture and mouthfeel.

* The recipe should be able to sit out for some time, so don’t choose a recipe with cream fillings or meringue, as they’ll not weather well during the judging process.

* Use quality ingredients, for instance a quality butter, or special high-quality chocolate, especially if chocolate is the main flavor in the recipe.

* Bake it as close to entry time as possible. It depends on the entry time, but if it is in late morning, I can make the cookies early that morning. And, if my entry includes a yeast dough, I get up early to make it to ensure the entry will be at its freshest. Some cookies and cakes can be made a day ahead.

* Make it at least once before the competition so that you can adjust baking temperature or time is need, or you decide to alter the recipe slightly to get desired results.

* Finally, and the most important: Take your time.

Happy Baking – I’ll let you know if I’m awarded a ribbon.


Meltaways
3/4 cup butter
1/2 cup packed brown sugar
1 egg yolk
1 1/2 tsp. vanilla
2 cups flour
1/4 to 1/3 cup chopped pecans

In a large mixer bowl, beat butter until softened. Add brown sugar and beat until fluffy. Add egg yolk and vanilla and beat well. Add flour and beat until well mixed. Cover and chill at least two hours or until easy to handle.
Shape into 1-inch balls. Place 2 inches apart on an ungreased cookie sheet. Flatten with the bottom of a glass dipped in sugar.
Bake in a 350 oven for 7 to 9 minutes or til done. Remove and cool.

Frost with Browned Butter Frosting and, if desired, sprinkle with chopped pecans, gently pressing nuts into frosting. Makes about 42

Browned Butter Frosting: In a saucepan, heat 1/4 cup butter over low heat until lightly browned. Remove from heat. Stir in 2 1/4 cups sifted confectioner's sugar, 1 tsp. vanilla and enough milk (2 to 3 T) to make frosting spreadable.

Am I a Kitchen Fanatic?

The other day, Grayson said to me, “Mom, you’re always in the kitchen.” This comment came during a conversation about the two of us playing together, and his statement was a way to tell me that I don’t play with him enough, instead I’m always cooking.

My heart sunk, as I wondered if this is the way my kids view me -- taking more time for food than for them. Am I a cook-aholic, a kitchen fanatic, a Mom obsessed with making sure great tasting, healthy foods are on the table for my kids – that don’t come out of a box found in the pantry or from a fast food outlet down the street? As these questions swirled around in my head, I had a moment of clarity. I put myself in his place, and I could see what he meant. From his perspective, when he wakes up, I’m in the kitchen getting breakfast ready and his lunch for school packed. When he returns home, around 4 p.m., I get him a quick snack, then start making dinner. So, he is correct in saying that I’m always in the kitchen.

Actually, I don’t know how much time I spend in the kitchen each day, but I do know that some days I do feel that I’m in the kitchen all day – especially on the days I bake bread. But, I have a family of six to feed, and that takes a bit of time. Even though Grayson felt (at the time) that I spent a lot of time in the kitchen, I know that he has benefited from my doing so.

There is no doubt that children pattern their behaviors after their parents. And, if highly processed, fast foods or convenience foods are what they are served on an almost daily basis, they quickly become accustomed to that lifestyle. A 2003 study by the Gepetto Group, a New York advertising and marketing agency, found that kids who say they don’t know which foods are healthy and good for them are more likely to want to eat in a fast food restaurant (41%).

Societal changes have played an integral part in changing how (and where) America eats. Fragmenting mealtimes, erosion of basic cooking skills and a desire for use of free time for other activities continue to fuel the desire for time-saving easy meal solutions.

With that in mind, I set out on a search to find the amount of time Americans spend in the kitchen cooking each day. Unfortunately, I dug up no specific number because cooking was always lumped together with other activities, such as house cleaning, laundry or bill paying—in essence, it was considered a chore.

However, I did find some interesting statistics. In the past several years, consumption of food prepared away from home has increased. Sales at full service restaurants were projected to reach $187.4 billion in 2008, an increase of 4.3 percent over 2007, according the National Restaurant Association. The NRA also noted that American adults buy a meal or a snack from a restaurant 5.8 times per week on average, spending 48% of their food budget on food away from home. Additionally, 70 percent of adults said their favorite restaurant foods provide flavor and taste sensations, which cannot easily be duplicated in their home kitchens, meaning they have grown accustomed to – and prefer - foods prepared at a restaurant.

Further, independent market analyst Datamonitor reported that many consumers see basic cooking tasks as difficult, making cooking a low priority when allocating free time. Culinary skills are not being passed down by generation and consumers now perceive basic cooking skills as difficult, and this lack of confidence in cooking may undermine the healthy eating message.

At the same time, those who do cook at home are interested in cooking exciting, flavorful and interesting meals themselves. The home remains the central location for mealtimes, with consumers seeking more authentic foods and flavors. Home cooked meals are the key source of comfort, and offer economy.

But there is another side of the coin to spending time in the kitchen – it’s the time spent eating together around the table. It has been shown that families who eat together have better nutrition, and in turn, have a lower risk of many diseases, including being overweight or obese. A study conducted by Harvard researchers and published in the Archives of Family Medicine, found families who reported eating together ‘almost every day’ took in more healthy nutrients including calcium fiber, iron, and vitamins. Another study also indicated that children who ate meals together with the family ate more fruits and veggies than those who did not. Other benefits of getting around the family table, is that kids do better in school and are less likely to take drugs.

The family meal is a great time to check in with family members, engaging family members in discussion. Children develop language skills, when adult is at table talk is richer. Establishing routine to create family togetherness is essential, and research suggests that cooking and eating at home will have a positive effect on the health of the body and the health of the family.

Go ahead, call me a cook-aholic. I’ll embrace my kitchen fanaticism. If we must call it a chore, it is probably one of the most rewarding chores I will ever perform.


A few interesting statistics that I dug up from the National Restaurant Association’s 2010 Restaurant Industry Forecast.
* $2,698: Average household expenditure for food away from home in 2008.
* 40 percent of adults agree that purchasing meals from restaurants and take-out and delivery places makes them more productive in their day-to-day life.
* 78 percent of adults agree that going out to a restaurant with family or friends gives them an opportunity to socialize and is a better way to make use of their leisure time than cooking and cleaning up.

New Research: Your Weight is a Reflection of Where You Shop

Recently, a friend passed along a news article to me that I thought was pretty interesting, “Pricey grocery stores attract skinniest shoppers.” As the article explained, “The percentage of food shoppers who are obese is almost 10 times higher at low-cost grocery stores compared with upscale markets.” Albeit a small study, the findings underscore poverty as a key factor in our obesity epidemic.
The article continued with a note from the study’s lead author, Adam Drewnowski, a University of Washington epidemiology professor who studies obesity and social class, “That’s likely because people willing to pay $6 for a pound of radicchio are more able to afford healthy diets than people stocking up on $1.88 packs of pizza rolls to feed their kids.”
I agree that income is certainly a driving factor behind our food choices. And, when you’re stretching every dollar, you look for ways to cut costs at the store.
For years, the food industry has led us down the path to believing that prepared, packaged foods are more economical than buying fresh fruits and vegetables or even whole grains. Add to this, the marketing dollars spent in promoting a wide variety of convenient, fast, and low-cost options from pizza rolls and cinnamon rolls, to mega-sized burgers and pseudo-Mexican fare all at rock bottom prices, and why wouldn’t we ascribe to the notion that we’re getting a great deal on our food.

To me, it seems as if price is the main driving factor our food choices, especially when less-than-healthy food is offered at extremely reasonable price. With that thought in mind, I wonder what would happen if consumers were offered low prices for less of that same food – for instance, $1.88 for one pizza roll? I’ll bet that there would be a rebellion, simply because Americans have been programmed to expect lots of food for very little money – regardless of how healthy it is for them.
But, low cost and massive amounts of food are only two pieces of the pie. Knowledge and the value one places on food make up the other portions of the pie. Yet, knowing that certain food choices are better than others doesn’t mean that Americans are ready to make the change. What is required is a paradigm shift in the way we have been eating for so long. To break this low-price mindset takes more than raising our incomes, it takes raising awareness of our what we consume and how much of it we consume.

As I try to digest the findings from this study, I am drawn to the words Michael Pollan wrote in one of his books – and I will paraphrase – “eat better, whole foods, and eat less of them.” I agree with him. It is not an elitist attitude, instead it is an attitude grounded in what I feel is best for myself and my family. I ascribe to this philosophy because I believe that our choices for food affect us today, as well as in the future.


Generally, my food choices are based on health, quality, taste, and of course, price. Convenience is an occasional factor, but certainly not an overriding one. The reason I choose the food that I do is because I have the knowledge about food, the knowledge about how to make healthier choices, and a lifestyle that embraces the connection between food and the health of our bodies, our minds, and our families. That isn’t to say we shun all unhealthy choices, it just means we make food choices based upon our lifestyle, our set of values and our knowledge about food.

This study highlights income as a driving force behind our food choices. It reinforces the notion that unhealthy food is cheap and healthy food is expensive. As reported, all of the stores in his study stocked a wide range of nutritious food, including plenty of fruits and vegetables. So, why are the shoppers choosing foods like pizza rolls? The study contends that the reason is because healthy, low-calorie foods cost more money and take more effort to prepare than processed, high-calorie foods.
In fact, in a separate study two years ago, Drewnowski, estimated that a calorie-dense diet cost $3.52 a day compared with $36.32 a day for a low-calorie diet. Now, I’m not so sure about that price difference, because if I fed my family of 6 for $36.32 each a day, I’d be spending more than $1,500 a week on food! That is an alarming message that we need to stop sending to consumers. I don’t spend that much for food in a month!

The current study found that (in the Seattle region), the average market basket at the three high-priced grocery stores (which included Whole Foods) cost between $370 and $420. By contrast, at the area’s three lowest-priced stores, including Albertsons, the same basket of food cost between $225 and $280.
Too often Whole Foods is referred to as Whole Paycheck. But as I have found in my recent grocery shopping experiment (as reported in a recent Family Eats blog), I actually spent more money shopping at Safeway than I did at Whole Foods. (And a friend recently confirmed she found the same to be true).
Today, I mix my shopping between Trader Joe’s and Whole Foods and I spend between $170 and $210 a week for a family of six—less than the average market basket at the three lowest-priced grocery stores in the study. (I did a cost of living analysis between San Francisco and Seattle, and it revealed that San Francisco is indeed a more costly place to live – so if you factor in the 31% higher prices where I live, then I really did a better job at shopping).
To some extent, price may factor into our food choices, (for instance, I opt to hold off from buying certain fruits and vegetables if I feel the price is just too high), but I think for the most part, we’ve been brainwashed to believe that eating a healthy diet is too expensive for us.

Instead of highlighting the relationship between eating healthy and the amount of money we have—or don’t have--in our wallets, perhaps we should highlight how easy and relatively convenient it is to prepare great tasting and healthful meals from scratch using whole foods. To do this, we don’t need a degree from the Culinary Institute of America, instead, we need a reminder of how delicious, nutritious and easy to enjoy whole foods are. After all, how hard is it to pick up an apple and bite into it?