Balancing Binges: Salsa-yogurt Tortilla Chips

Craving a carb-filled snack? A fatty burger? Or just a big plate of dripping, 3,000-calorie nachos?

We all have those days.

A balanced diet, though, is more than just consuming the right amount of vitamins and minimizing your intake of fats. Keeping the balance means finding an equilibrium of self-denial and some of the most inhumane cravings. Because true balance should take into account physical, emotional, and psychological needs. Sure an apple tastes great after a productive day and a fierce workout, but try your tummy with that same apple on a rainy day after a disappointing performance at work or a hot-blooded argument with a friend and then see what happens. Most likely, tummy will get upset and put up defenses, sending you rushing to the toilet faster than you can say “I’m sorry.”

To avoid such calamities and keep the peace, it’s wise to plan ahead for setbacks — or what we know as binges.

My own back-step came yesterday. After a long, stressful day on the job and a later trying of the self-esteem with dreadful thoughts of wearing a bikini on vacation, I got home deflated. The gym wasn’t going to cut it tonight and neither were any friend’s soothing words. Instead, I opened the fridge in search of a boost. Even the previous night’s delicious couscous didn’t make me blink.

But the bottle of spicy salsa did. Not only did I blink, but my eyes opened wide, and before I could change my mind, my fingers were wrapping around the cold bottle. And thanks to some half-eaten bag of tortilla chips in the cupboard, I found my consolation: Chips and salsa combined with reruns of Seinfeld.

Feet up on the coffee table and bag in hand, I started munching thoroughly. My roommate opened his door and walked towards the kitchen. At my crunching, he paused midway. “Is that your dinner?” he asked. I looked down at the crumbs on my shirt. “Yes,” I answered apathetically as I stuffed another chip in my mouth. Befuddled by the change of my behavior, he nodded in surprise and disappeared into the kitchen, leaving me alone with my less-than-cheerful thoughts.

And suddenly, I couldn’t take the emptiness I felt anymore. “What are you doing, Nat?” I questioned. As many chips as I tried to cover up my dissatisfaction with, something was still missing.

“Ah!” it suddenly dawned on me. “The sour cream!” After all, chips don’t come to life with JUST salsa.

And as if I had just had a million-dollar idea, I shot up and reached back into the fridge for sour cream.

Sour cream, which I dislike because most of its calories are fat calories that come from saturated fat. BUT, when you’re craving something, you’re craving it. And eating something else won’t change the fact that tummy wants what it wants, and neither will denying yourself everything altogether. But tricking your system with something similar to what it craves DOES work.

This is where my balance came in that night: Foreseeing such circumstances, I never buy fatty sour cream. So as I reached into the fridge, I grabbed the yogurt, did a double take, then shrugged, sat back down and opened the container. And from then on, it was easy. How easy? This much:

Salsa-yogurt Tortilla Chips
1. Grab a chip.
2. Dip in salsa and scoop.
3. Dip in yogurt, careful not to splatter the salsa, and scoop.
4. Eat.
5. Repeat.

Never in my life have I binged on so much calcium. By the end of my dinner, I realized that even old episodes of Seinfeld can be re-watched for the millionth time when delicious “unhealthy” snacks are transformed into beneficial treats and enjoyed guiltlessly in your own living room. Who would have thought that salsa and yogurt would do tortilla chips such justice?!

You see, food is not just about eating vitamins and minerals; it’s about keeping the mindset light, the ideas flowing. It’s about putting your heart into a simple idea, so that it, too, can return the favor and mollify your palate — and your mood.

And after all, tomorrow is another day for apples.

Baked Potato: Just as Good as Mom’s

The perfect baked potato is a subjective matter.

Some argue that the best potato can only be found at the top New York City restaurants — while others call those people fools, confident in their own knowledge of the true perfect baked potato: their mother’s own.

No matter what the reality, it’s true that mama’s food was always comforting. Which makes you wonder: What was it that always made it taste so good? Did she just know the perfect moment to make the perfect grub, or could she just know to create concoctions that maximized consolation in each specific situation? Most likely neither. Because most likely, our association is just that: an identification of our mothers with perfection, not just when it comes to oven-baked potatoes but to any kind of comfort food that pulls us out of the mire.

Freud might have bagan to speculate on the meaning of these associations here, but before he reaches some perverse conclusion in his grave, let’s stop him short. We know the secret ingredient. It’s not science, it’s fact: The oven time that mother cooked the potato is the time that she showered us with most-needed attention. Exactly one hour, after which, she sealed the deal by offering us that perfect potato.

The attention was, and still is, priceless. Yet time now is money — or so claims our boss, who happens to distribute to us that biweekly salary — and as warm and fuzzy the combination of potatoes and mother’s kisses makes you, sometimes, you just can’t bother. Between work, drinks, shopping, bills, and sleep, you just don’t have time to cook.

Relax. Now there IS time to relax, because there is a secret to achieving equal baked potato success twelve times faster than mom managed to in the past. It’s all thanks of an appliance that, just like the computer, may still be a technological advancement to her. And that, of course, is the microwave.

And since times have now changed, the microwave — using less than half the energy that an oven does — is now the knight in shining armor of our eco-conscious era. That’s why this novel baking method works best: Not only do you save time, but also energy — and money on your bills. Read on:

Ingredients
1 midsized potato
salt and pepper to taste
sour cream (optional)

The How-to
1. Wash potato well, without peeling it.
2. With sharp knife, make 15 incisions in potato. (Caution: Stab gently; do not take out work-related stress or misdirected anger on potato, lest you cut off a digit.)
3. Place in microwave; bake for five minutes.
4. Slice potato in middle; add salt, pepper, sour cream, butter, bacon bits or whatever is desired. Let cool.

Some things never change. While your mother’s attitude toward you may have changed as the years have passed and you have weened yourself off (hopefully!), the baked potato can still taste the same. So multitask freely and bake away. And most of all — no matter what your mother calls to complain about this time — enjoy.

Hearty and Healthy Fava Beans

It’s no secret that beans give you gas.

Yet aside from this noxious side effect, beans and legumes offer other benefits relating to health, taste, and — with more frequent inclusion in the diet — less gas.

The tastiest kind? Fava beans. Enjoyed by Egyptians 5,000 years ago, this type of bean is acclaimed as the most meaty-tasting and is a great source of protein — a good resource even for vegetarians. One serving, which is usually one-third of a cup, contains only about 80 calories, zero cholesterol, and little fat. It’s a good source of B vitamins, fiber, and potassium, too, thus promoting digestive health, preventing colon cancer, and reducing  cholesterol. And if you’re constipated, there’s no cure more natural than the fava bean.

How do you pick them out? Favas are sold fresh, dried, and canned. Fresh favas should be crisp-looking and stay fresh if stored in the refrigerator for no longer than a week. Dried, on the other hand, can stay fresh for up to a year in airtight glass containers.

So what do you do after you pick up your fava beans? For quick and easy cooking, you might find the following recipe useful. It’s a simple one, learned from my mother, who is a wonderful Mediterranean cook. When I was a little girl, in my home country, fava beans cooked in tomato sauce and olive oil were popular not only in Greek taverns by the beach, but also at lunchtime at home. Here’s how to make them:

Ingredients
1 cup fava beans
2 tbsp olive oil
1 can tomato sauce
salt and pepper to taste

Directions
1. Bring saucepan with six cups of water to high heat, until the water boils.
2. Drop fava beans in water. Boil for fifteen minutes.
3. Lower heat to medium, and leave beans until soft.
4. Pour tomato sauce and olive oil over beans.
5. Add salt and pepper, and keep checking beans until they reach desired tenderness.

When done, add the cooked fava beans as a side dish to a main course, or have them as a main course themselves. Either way, you’ll be getting the nutrients you need while enjoying a delicous meal.

Who knew scrumptious and healthy could be found in one — and be so easy to make!?

The Art and Convenience of Simple Stir-frying

My first stir-fry experience came with my first job: I was a stir-fry cook for my university’s dining hall.

It was no glamorous gig; in fact, since I received nothing but a wok and a perforated plastic cooking spoon when I started and barely knew how to cook anything then, it was tough.

My first few stir-frys were guesses: I remember balancing soupy creations on students’ trays or giving them back a bowl of still-raw veggies with just a tad of teriyaki sauce. Though the students’ faces varied in degrees of revolt at the sight, each time one thing was certain: The pan scrubbers in the back were constantly mad at me for blackening their pans to the point of no return.

The job didn’t last long — about a month or so, when I decided that I was better suited behind a receptionist desk instead of a kitchen. I didn’t touch the wok for years, but later when I found myself out of college, with a hectic job in New York City and often no time to cook, the stir-fry became my savior.

The fastest dinner you can possibly make — aside from grilled cheese sandwiches and salads — is a stir-fry. With the freedom to vary the healthy ingredients each time, this simple dish never gets old. Here are my step-by-step directions for any beginner, with or without a fry-cook job:

Ingredients
Shrimp
Linguine
Onions
Tomatoes
Broccoli
Carrots
Mushrooms
Snow peas or green beans
Red peppers
Corn
Cilantro leaves
1 tbsp olive oil
1 tbsp stir-fry sauce
pinch of salt
pinch of garlic salt
pinch of pepper
hot sauce to taste

The How-to
Sometimes it’s not your add-ins that can make or break a dish, but the technique. Here is the best one I have discovered:

1. Heat pan in Medium to High heat for one minute.

2. Pour a tablespoon of oil — or more depending on your preference — for two more minutes. In the meantime, chop up all your vegetables.

3. Drop vegetables in the pan. The onions will release their wonderful aroma, but don’t get carried away by it: Keep stirring so your veggies don’t stick to the pan.

4. Sprinkle salt, garlic salt, and pepper.

5. After about four minutes, when veggies are soft, toss the noodles and the shrimp into the mix.

6. Add a tablespoon of stir-fry sauce (homemade or ready-made) and hot sauce to taste, stir for another two minutes, and you’re done.

Kikkoman's stir-fry sauce is low in fat and full of flavor.

I like to use Kikkoman’s stir-fry sauce, because unlike other too-fatty oils, this one only has 20 calories per tablespoon and no fat.

Most important, remember to enjoy this dish, and next time you make it, try different combinations of flavors, like adding tofu instead of shrimp or chicken, to find your favorite one.