Digestion Does Not Begin In Your Mouth: Your Brain on Hand Food

Potato-garlic pierogis and spinach.  Applesauce on the side.

I wouldn't call pierogis "hand food."  (Pierogis, if you don't live in parts of Brooklyn or Buffalo or another Polish community, are dumplings filled with mashed potato, or potato plus another ingredient -- common fillings include spinach, mushroom, meat, or, as Veselka has mastered, sweet potato).   They're eaten with forks, slathered in applesauce, sour cream, and/or sauteed onions.   Still, when I cook up a portion, I can't resist eating part of one with my fingers.  It just tastes better.

I'm like that with other non-finger foods, as well.  Roasted potatoes.  Brown rice.   Beans.   Lasagna.   Broccoli.  Most of this is done while cooking just for a taste but sometimes after the meal, too, while putting leftovers away.  And I've been known to outright "eat with my fingers" at my desk at work when no one is looking. :)

I am convinced food really does taste better "from hand" to mouth.  One of my theories is that the food gets closer to your nose, thereby ramping up the eating experience.

Not quite, but almost.   I discovered (after looking into this -- surely I couldn't be the only person willing to admit I'm an enthusiastic hand-eater) scientists are finding a connection between how you eat -- with your hands or with a utensil -- and how the brain responds.   Indeed: the act of picking food up with your fingers triggers a response to the brain and your guts -- your second brain -- to get ready for digestive action.   It's a more "whole body" experience that encourages mindfulness while eating -- you are really engaging with your meal.

Gastro Note:  I've found pierogis are a favorite "easy to digest" food of mine.   When my guts are churning, if I have nausea or other gastro issues, I can always tolerate and enjoy pierogis.  Sometimes it gets crazy -- I've had weeks where I've wanted nothing but pierogis for three days in a row!  (They are insanely delicious, especially in my neighborhood, where they are made fresh just down the street.  The "pierogi factory" -- really! -- makes a few varieties but my favorite is garlic and potato, which are also vegan.  Yeah!)  I eat mine with applesauce -- double points if I've made my own applesauce that week!


SOME LINKAGE ON THE SUBJECT...

NPR's The Salt:  Is Everything More Delicious When You Eat With Your Hands?

Express Tribune:  5 Reasons Why You Should Eat With Your Hands

HinduismToday:  The Ways and Joys of Eating With Your Hands

HinduHumanRights: Vedic Wisdom Behind Eating With Your Hands

Organic Olivia:  How Eating with Chopsticks Massages Your Organs and Stimulates Digestion  An interesting related article...

NY Times:  Mind Your Manners:  Eat With Your Hands

SFGate: A New, Old Restaurant Trend: Eating With Your Hands

New Root Soup for a New Year!

New Roots Soup Recipe (see below for recipe)

Cranky Gerd is back!  I've updated the description of my blog to include Gastroparesis -- also known as "slow stomach emptying" or that unfortunate phrase, "lazy stomach."   After months of assuming I was suffering from "GERD,"  my doctor and my own self-observation realized it's not quite GERD that's the problem -- it's the more ambiguous gastroparesis.   In short, things don't move quickly enough through my GI tract.  Sometimes things get log-jammed in the stomach itself.  Other times, my intestinal tract is sluggish and there is "no movement" -- despite the healthy amounts of fiber, liquids, dried fruits, caffeine, and other traditional remedies.   This results in bloating, pain, gas, and overall feeling awful!  On a bad day, nausea can join in the fun. 

Gastroparesis is not just a physical discomfort -- it's a ridiculous waste of time, an annoyance, and emotionally draining.  Like right now, for instance.  I am supposed to be out the door in 10 minutes to have a relaxing Sunday, but my GI tract feels bloated, gassy, heavy -- I have to "go" but nothing is working "out."  Argh!  Do I leave the house like this and suffer for hours?  Or hang around for hours, possibly (most likely) for nothing but more waiting around until my guts decide to take action? 

This year, Cranky Gerd will continue to share my GI journey, and as in the past, recipes and tips for a healthy gut (or what works for me, in any case).   I'll also include "off topic" posts from time to time because 1) it's my blog :)  and 2) these things may be of interest to others here too, as we are not just our GI tracts!   :) :) 

So…

The first recipe of the year:  new root soup.   Inspired by the new roots emerging in the greenmarket these days, and the need to "de-tox" a bit after the holiday onslaught of treats, I tossed this soup together this morning.   Stay clear of salt, be stringent with oil, and enjoy the roots' naturally mineral-rich flavors and nourishing goodness. 

NEW ROOTS SOUP

This amount makes soup for a few portions -- depending how much you want to eat in one sitting.

Easily doubles or triples -- use a large pot to give the vegetables plenty of space to simmer.

• 2 small sweet potatoes, scrubbed, peeled as needed, and cut into small chunky slices
• 2 medium carrots, peeled and cut into small pieces
• 4 medium potatoes, cut into thin slices (any non-Russet potatoes would work best)
• 1 celeriac root, trimmed and cut into small chunks
•  2-3 cloves of garlic, crushed or minced
• 1 small leek, trimmed and sliced into small pieces  
• 1 teaspoon olive oil
• water

1.  Heat garlic and oil in soup pot at very low heat.

2. Add carrots, sweet potatoes, celeriac, and potatoes.  Cover pot and leave over low heat for 5 minutes to "sweat" the flavors together.  Mix occasionally to prevent sticking.

3. Add water -- use enough to cover about an inch above the vegetables.    Add the leek.

4. Bring to a boil, then reduce heat and simmer for 20 minutes or until vegetables are softened.

5. Stir occasionally throughout the simmering.   Add more water if needed -- you want the water to cover the vegetables just a bit so there is a nice broth going.

6.  The soup is done when the potatoes break up easily and the other vegetables are softened.  You can cook more or less to your taste.    Take a wooden spoon (or potato masher if you wish) and "mash" on section of the veggies in the pot to thicken the broth and add texture.

7.  Enjoy!   This is a nourishing but "light" root soup -- great as a prelude to any meal, or a snack between meals, or a light meal in itself.

Report From My Gut: Let's Talk Motility!

This blog entry is not for the faint of heart!

Time to talk "motility."   For people with GERD, gastroparesis, and other GI conditions, "not going" is not just uncomfortable -- it's a crisis.   One "slow" day can easily spiral into a few days, making my already challenged intestines and slow stomach even more cranky.   And, I have found that when I am constipated, nausea often follows.

This morning, I am on day three of feeling not my best.  

I do all the advised things.  I've done most of these in the last 24 hours:

• Eat plenty of vegetables and fruits (Veggie diet -- check!)
• Eat more fiber (that's ALL I seem to eat some days…)
• Take probiotics (done -- in the form of pickles and Puehr tea…)
• Exercise (stair-climbing daily, a few big walks each week, Tai Chi, stationary bike…)
• Drink more liquids (water, non-caffeinated tea, caffeinated tea, more water)
• Relax (trying!!  trying!!  trying!! but easier said than done when the clock is ticking and I need to leave the house for work -- bloated, again!)

Now it's less than 40 minutes to my departure time and I need to shower, get dressed, pack my lunch, and head out -- but who wants to schlep to work feeling like you've got an extra 29 pounds in your gut?  Gassy.  Crampy.  Psychologically bloated.   I don't like using public restrooms (who does?) and with "gut issues" it's just better dealing with things at home, trust me.

So, this remains an ongoing issue for me.  For months, I had somehow settled into a routine and constipation was occasional.  It is upsetting to be back in this situation, worrying where and when my next bowel movement will be!   If I "take too long" in the morning, that can prevent me from meeting my exercise goals -- a 45 minute walk before work, or my Tai Chi class.   It's a daily struggle.

One comfort:  If you are reading this and experience the same issues, you are not alone.  Constipation is one of the most common concerns, and one of the least discussed.  It may not be "life threatening" but it is definitely life-impacting.


WHAT OTHERS ARE SAYING -- LINKAGE 

A few interesting and helpful online resources:

Silent Struggles: The Ugly Truth about Gastroparesis and Constipation

Gastroparesis FAQ:  Constipation Causes & Remedies.  Video from Living With Gastroparesis blogger Crystal Saltrelli, Certified Health and Nutrition Counselor

Excellent graphics and information are included in this Constipation Fact Sheet by the Bladder and Bowel Foundation 

Australian Government Initiative: Looking After Your Bowel -- A Guide to Improving Bowel Function.  A whole government-issued document on the subject!  More good graphics here.

Recipe: Root and Tuber End-of-Winter Soup

Roots and tubers soup

Got roots?  Got tubers?  Make soup!

After weeks of snow, vortexes, and overcast skies, though, even I've had enough of the roots and tubers -- the only vegetables at my greenmarket, for the most part.  As much as I love a good sweet potato, I've had it!  Except, we were still having it.  As I've noted elsewhere on this blog, our household gets most of its produce from the farmer's markets.  It's a fun challenge to eat locally and seasonally (though I have in recent weeks dipped into the hothouse greens -- I just needed some fresh leafy stuff.)

Inspired by our winter produce bin, I created this root soup, which is also inspired by my effort to avoid getting sick.  Everyone I know has come down with a cold or "flu."  I've felt fine all winter, which I attribute to my "anti-inflammatory, immune-boosting" diet hacks like large amounts of garlic, onion, cinnamon and ginger.    This soup includes a shallot, garlic, and lots of nutrient-dense roots and tubers.  It's also well-cooked, an easy to eat soup for the sensitive stomach and esophagus.  I'm still doing well with foods that are somewhat softer, more gruel-like.

ROOT AND TUBER END-OF-WINTER SOUP

Ingredients:

1 large shallot or a few small shallots, chopped
3 cloves garlic, pressed or minced
2 medium sweet potatoes, unpeeled, sliced and diced
1 large parsnip, peeled, sliced on the angle
2 white potatoes (Yukon are especially good here), unpeeled, sliced and diced
1-2 tsp olive oil
1 apple -- optional (I have not tried the apple addition yet, but initially thought it would work well)

Ingredients for the soup. 

1. Add 1 tsp oil to a large pot.  Cook over low heat and add the garlic.  When fragrant, add the onion and cover, stirring occasionally.  Cook for a few minutes, or until softened.
2. Add the sweet potato and parsnip.  Stir and cover, cook for a few minutes until fragrant.  Add a small amount of water if sticking to pot.
3. Add potatoes and stir.
4. Add water to cover pot contents by 1-2 inches.
5. Bring to boil and lower heat, simmering until vegetables are softened and "come together." (There's a point when making soup when the contents of the pot go from being "ingredients in water" to "soup" -- you'll know it when you see it, and you'll probably smell the change, too.)
6. If using the apple, chop into small pieces and add when you add the water.  (If you try this addition, let me know how it goes.)
7. If needed:  When vegetables are softened, use a potato masher to mash a small section of the pot's contents.  This thickens the soup a bit and provides interesting texture.  You may find the soup is already "thick" enough, to your taste, in which case omit the masher step.

Serve warm with bread or crackers of your choice.

MORE ON ROOTS AND TUBERS

Mother Nature Network: Root Vegetables 101 Primer

Healthy Home Gardening's article on The difference between roots and tubers

Oh My Veggies A Guide to Root Vegetables

Visual Dictionary: Tubers 

The Good Root Guide (Daily Mail)

March Madness

Winter comfort -- wonton soup at Peacefood.

Winter is one of my favorite times of the year -- one can wear turtlenecks, walk briskly without sweating, and have an excuse to drink hot chocolate!    Still, this winter has become tiresome here in New York!   Is that why I've stopped blogging for several weeks?  Or is it the exhausting pace of life lately?  I recently read another blogger's post about letting her blog unexpectedly "languish" and how she begs readers to forgive her.   That's how I feel -- I'm thinking of you all, really!   Each week I resolve to write a new post but "life happens."  

Well,  onward!

RECENT DISCOVERIES

My motility issues have worsened over the past weeks, along with my stress levels, daylight saving time, winter weather, and a hectic schedule.   Thankfully, I discovered respite with a few events and resources:

1)  The big bowl of vegan wonton soup from Peacefood -- pictured above.   If you are in NYC, go and order a bowl!  I tried this one evening and now it's a daily craving, salve for any colds, winter doldrums or nervous stomachs.  The broth is a miso base full of carrots and slivers of other sweet tasting vegetables, and the wontons are full of ginger, tofu, and more vegetables.

2)  MooShoes' Whalentine's Day bake sale benefiting the Sea Shepherd Conservation Society (those amazing folks who take direct action to save whales and other sea creatures from death and injury).   Here is our cheerful take-home stash of vegan cookies and bread:

Part of my Whalentine's Day Bake Sale stash.

No visual for this one but the other day (after our Peacefoods wonton soup meal) J. and I wandered 14th Street and discovered Namaste, a bookshop owned by people formerly involved with the terrific East-West bookstore that closed a few years ago.  Near Union Square, Namaste is well stocked in goods and good energy -- shall I take a sound meditation class?  I think so!

More to come...

Fun with Portion Control!

Portion control is easy when your dishes are this pleasing!

Portion control is key when you have digestive issues.   We should all be eating more slowly, chewing each bite longer, and serving ourselves smaller portions for healthy motility.  In my case, these simple acts make a huge difference in reducing GERD (or eliminating it altogether).   Lately, I've been catching myself eating quickly, and eating beyond feeling full -- often, as I'm putting food away I eat a few extra bites, or I decide I want "just a little spoonful" more after finishing my plate.   Those few extra bites make an impact -- how many times have I felt great at the end of my meal, but then "bloated" and uncomfortable after not listening to my body?  (And, I seem to never learn!)

It is never too late to take a breath and re-train yourself to eat more slowly and mindfully.  Don't fret about past days or weeks.   Focus on today.   

SECRET WEAPON: MY JAPANESE CERAMIC BOWLS

I have been using 1 or 2 cup sized Pyrex glass containers for my lunches -- and the occasional mason jar.   A few months ago, my portable lunch container world shifted when I discovered these Japanese bowls at the inimitable NYC store, Pearl River:

Fantastic lidded bowls from Pearl River, NYC.

Microwavable, with lids, they are made from ceramic -- not lightweight to haul around, but I long gave up plastics, so I'm used to my lunch sack containing sturdy containers.   And, eating lunch in one of these is an aesthetic joy!   The craftsmanship of these bowls inspires me to take my time, enjoy my food, eat mindfully.

EATING OUT:  A FOOTNOTE

Often, eating out with GERD -- or any digestive/diet related concern -- is an ordeal.   J. and I usually dine out at "healthy" vegan or macrobiotic restaurants because we can choose most everything on the menu (a pleasure!), and the dishes are not overly spiced or too salty (though since our home cooking is mostly salt-free, anything remotely salted can be "too" salty for us). 

Restaurant portions are still too large, even in most vegan/macro places.   I wind up taking half home for lunch (not that bad an end).   One recent meal, however, was perfect.   At Blossom, a vegan bistro in Chelsea, NYC, I did not feel overwhelmed at the table by the portion size, and could simply enjoy and focus on the food, completely.  (Another effect of "too-large portions" in restaurants -- I get overwhelmed by the idea of having to finish it all, or the logistics of now having to take half home -- what if I don't feel like schlepping my half-eaten food across town?   Large portions become an emotional burden!)

At Blossom, we had the "tofu benedict" and an order of French toast with fruit.  We split each plate, and the amount was ideal:  about "two fistfuls" of food each.  (Maybe a bit more -- but we did not have busting guts and I had no nausea, regurgitation or other GERD calamities afterward.)   Here is what our breakfast looked like when it arrived:

Brunch at Blossom.

Secret Weapon: Saute-Braised Greens

"Dinosaur" kale from Paffenroth farms.

Greens are a constant on my table and in my guts.   I rely on them as a quick side, and for flavor and texture in casseroles and soups.   They're super-nutritious, easy to cook, versatile, affordable, and GERD-friendly -- what's not to love?   One of my favorite ways to use them is simply sauteed-and-braised, Southern style greens slowly cooked in a skillet with a bit of water (and I'll add a bit of olive or sunflower oil, though you can omit this according to oil-free recipes, or use vegetable stock in place of plain water for the braising).

Slow-cooking in liquid softens the greens to an irresistible melt-in-your-mouth texture, and mellows out any bitterness.    This method is great for all fresh greens:  kale, chard, spinach, collards, turnip greens, sweet potato greens, and whatever other greens come your way.

STEP ONE:  Prep the leaves

Rinse leaves.  For kales and other greens with chewy stems, remove all trace of the stem parts -- including along the inside of the leaves.  This is the key to achieving a smooth texture (versus a smooth mouthful of kale with jarring crunchy bits destroying the buttery mouth-feel).  Most restaurants do not go through this trouble, and I'm often disappointed by the results…

To remove the stem from the middle of the leaves, fold the leaf and grasp the stem, and pull… 

Soon, you will have a pile of leaves without stems… 

Gather the leaves into a pile, stacking them or bunching them in an organized heap.  Cut into slices with a large knife so you end up with strips or uniform chunks.

STEP TWO:  Cook the greens

I like to saute a few pressed cloves of garlic in a tablespoon of olive oil before adding my leaves.  Once the garlic is just starting to turn brown, add the greens.    Use a wooden spoon or spatula to turn the leaves so they start to wilt from the heat.  Keep turning a few times a minute until all the leaves are coated with the garlic/oil and wilting.

Add enough water to just cover the bottom of the pan, below the leaves.   You may add more water later -- the idea is to keep the greens in a thin layer of water throughout the cooking period, but not floating in water.  Cover with a lid and cook over low to medium-low heat, stirring occasionally, and adding more water as needed to keep the greens hydrated.    Cooking time will vary depending on the greens.   Taste periodically until done to your liking.

I did not take a photo of the finished kale I documented in the previous photos, but here is an example of Swiss chard after saute-braising.  In the case of chard, I am more generous with the stems since they soften quickly in the cooking process -- I don't need to remove the stems from the middle of the leaves, and even cook up a few bits of stem with the greens.

Served here with brown rice and red beans.

Secret Weapon: Non-Dairy Milks, Again

Experiment: almond milk and vanilla...not quite there yet, but edible and dairy free!

First, a status update:  My recent GERD and gastroparesis flare up (belching, regurgitation, nausea, constipation, bloating) continues to subside, and I am feeling better!   I am being more mindful overall regarding portion sizes, eating slowly -- two factors that I think are the top reasons my GERD has subsided -- exercising more and differently (new strength training sets, and twice-weekly Tai Chi class), and choosing foods more wisely.

GOT (NUT) MILK?

I've further reduced my dairy milk intake over the past weeks:  I've avoided eating foods containing cow's milk at parties, and I am ignoring the usual stream of cupcakes and muffins at the workplace.   And, options for desserts (my usual lone source of dairy at home) have greatly expanded with the purchase of a Cuisinart Ice Cream Maker!   We have just started to play around with this new machine, and are having fun experimenting with all sorts of bases, including almond milk and hazelnut milk.  (I think cashew nut milk will be the secret weapon for quality vegan ice cream, given the extraordinary results by Lula's Sweet Apothecary -- a NYC phenomenon which unfortunately may be closed/closing.  Lulu's is the only vegan ice cream maker I've found that uses cashew milk instead of a coconut or soy or banana (see Gentle World's post on frozen bananas!) or almond base.

So, is it the addition of our ice cream maker (and, consequently, increased non-dairy desserts) that is making a difference, reducing my GERD symptoms?   Another possibility is my reduced carb intake, something I decided to informally monitor lately.  Less carbs = less breads = less wheat.  Another variable?   (But, elaborate tracking charts aside, it seems GERD can come/go without rhyme/reason/the stars align in mysterious ways.  Does anyone else ever feel this way?!)

Making a note and wondering if I need to go on another food elimination diet to see what's up with that.

From around the web, some dairy-free resources/recipes:

• YUM Universe's Dairy-Free Milk primer is a nice quick look at making and using dairy-free milks (including nuts but also sunflower, millet and rice!)

• Here's a thread from a celiac message board about people's experience going dairy-free -- and how it helps reduce/eliminate acid reflux

• I'm still exploring almond milk bases for our ice creams, and this West Coast blog has a few promising vegan ice cream recipes -- the photos are inspiring me to try these RIGHT AWAY

• And the My Whole Food Life blog spotlights a vegan strawberry ice cream and is a good resource, overall, to "clean" eating.

Secret Weapon: Pukka Tea

Stellar packaging by Pukka Teas.

I've been puzzled about a surge in my GERD symptoms.  Over the past month, I've had daily instances of reflux, the lump in throat feeling, heartburn, belching, and/or nausea, inspiring me to chew Tums on a daily basis.  So frustrating, since my symptoms have been subsiding!   The only cause I can point to is stress.  Since January, my life has been a whirlwind of deadlines, events, late nights, early mornings, galas, blizzards, even a concussion!  No wonder my guts are responding in kind.

To ease my digestive issues, I streamlined my diet this week, reducing caffeine and dairy, and I made a very deliberate effort to eat more slowly, eat smaller portions, and avoid constant "snacking" between meals to give my intestines time to catch up.   (I'm on the fence about whether snacking is good or bad, the "6 small meals a day" plan vs "give your digestive tract a break" plan.  And when I say "snacks" I mean bananas, nuts, homemade granola, oranges, applesauce -- not chips and candy bars.)

After a few days, I felt relief (though I did feel withdrawal from the caffeine).  Yesterday, I enjoyed two cups of dark oolong tea and a few squares of 70% dark chocolate for the first time in days, without problems.   This alternating between herbal tea and non-herbals continues to be a great strategy, allowing me to enjoy my beloved caffeinated teas and happy guts.  

Of note:  I am also filling my head with amusements to replace the stress -- long walks, comics, mindless television programs, music.  I do feel better, mentally and physically!

PUKKA TEA -- HERBAL TEA FOR THE HERBAL SKEPTIC!

Herbal tea is still a challenge for me.  I don't like the taste of many herbal teas that are out there, and many have ingredients I don't want to ingest (stevia, ginseng, acai, goji, etc.).   So I was thrilled to discover the array of herbal blends by Pukka Tea at their sample station at this year's NYC Vegetarian Festival.  They have their share of tulsis and ginsengs, but I was delighted to find various chamomiles and lemongrass teas, fennel and licorice blends -- a wealth of options for the troubled digestive tract! 

I bought Pukka's Chamomile Vanilla tea and the Rose, Lavender, Chamomile blend.  Both are wonderful, and I am not a chamomile fan.   (The chamomile tea that is still my favorite is the Chamomile with Lavender blend by Traditional Medicine.  Really good, and organic.)   I also picked up samples of the fennel blend and a rooibus variety.

And, the Pukka packaging alone is worth the purchase.  Visual meditation!

More Pukka packaging.  Aaaaahhhhh!

Recipe: Restorative Roots Soup

Stars of this restoring soup -- all those winter root cellar veggies!

The past few weeks have been lousy, motility-wise.   I've experienced the "clenched throat" feeling, one evening of shooting regurgitation, fullness after eating, a few moments of nausea, and constipation. The weeks have been emotionally draining -- is this the cause of my increased GERD/stress response?  An important work project and new office (a good thing, but like any move, stressful!), the recent blizzard, several late night events and lack of home-cooking -- no wonder I'm a wreck!

The three-day holiday weekend is already soothing my mind and body, and I'm thrilled -- empowered! -- to be back in the kitchen.  I lugged home sacks of root vegetables -- the winter greenmarket staples -- and decided to put the immersion blender to use to make a calming, restorative "roots soup."   The result was better than I imagined, a bowl packed with nutrition, easy to digest, and tasty, complex flavor.   When you make this, once again seek out local produce -- it makes a difference!

RESTORATIVE ROOTS SOUP

I used an immersion blender to get the pureed, creamy texture; if you do not use one, thinly slice/chop the vegetables and use a potato masher in the pot to "hand-blend" the ingredients.  It will be a more "rustic" version and will still taste lovely!   Once again, there is no salt in this recipe, and little seasoning - just some parsley.  Give this less-is-more approach a try.  Another root that might go very well here is ginger root -- a great digestion-friendly ingredient.

Note: After having broccoli-sunchoke soup at Angelica Kitchen, I'm obsessed with this root, so I tossed a bit in here.  Omitting it should not change this too much...

Ingredients

2 shallots, chopped
3 cloves garlic, pressed or chopped
4 large carrots, sliced
1 medium turnip, chopped
1 small sunchoke (Jerusalem artichoke), chopped into small pieces
6-7 fingerling and/or Butterball potatoes, halved and quartered
parsley
olive oil

1. Heat olive oil in soup pot, about a tablespoon, on low setting.   While heating, add shallots and garlic.  Saute in low heat for a minute or two, until shallots soften.   Stir often.
2. Add carrots.  Mix and let "sweat" and soften for 3-4 minutes.
3. Add turnip and sunchoke pieces.  Mix and heat for a minute.
4. Add water to cover vegetables by an inch or two and turn up heat.
5. Add potatoes; bring to boil.
6. When boiling, reduce heat.  Add parsley.   
7. Simmer uncovered until all vegetables are softened, stirring occasionally.
8. Turn off heat and immersion blend, adding water if necessary (I wound up adding about 1/2-3/4 cups of water).  Stir and blend  until desired consistency.

I served this with veggie sausage on the side, and today with a small portion of polenta instead of bread.   I think this would also go well with the special cornbread made famous by NYC's Angelica Kitchen. 

The soup -- just perfect!

MORE ON ROOTS…

Mother Earth's Guide to Root Vegetables

Giving Root Vegetables Their Due -- NYTimes recipes

Detox Recipe for the New Year: Carrot, Fingerling Potato and Parsley Soup

Carrot, fingerling potato, and parsley soup

Happy New Year!   I took a few weeks away from my blog to immerse myself in the Christmas season, with all its busy-ness, festive obligations, and visits with family and friends.    

THE HOLIDAYS AND MY CRANKY GUTS: SHORT UPDATE

Like many people, I veered away from my usual diet during the holidays -- more cheese/dairy, more sweets, less locally sourced foods, more food overall -- and had a few moments of extreme nausea and bloating, and constipation followed me into the new year.  I'm still experiencing occasional vomiting episodes -- scary! -- that seem to be related to eating too much, or eating too late.   I have to be vigilant about this.    I've not yet scheduled my first colonoscopy -- suggested by Dr. C. even though I'm not quite at the "colonoscopy age" yet, just to be sure nothing concerning is going on.  We're both convinced most of my issues are related to "stress" but if there is a pathological reason, we need to address it.   I'll deal with scheduling something after mid-January, when work deadlines subside; right now, it is a madhouse (which of course is probably contributing to my cranky guts - the circle continues!).

Soup underway!

BACK ON TRACK:  CARROT, FINGERLING, AND PARSLEY SOUP

After Christmas, I was eager to get back to cooking, and the greenmarkets.  I regularly shop at two greenmarkets that are open year round.  I'm fascinated by cold weather produce, and the challenge of cooking seasonally.  There's the occasional bag of frozen spinach and imported citrus, but mostly we rely on the winter root cellar: carrots, potatoes, turnips, apples, pears, and the rest of winter's pragmatic tubers and other produce.    Craving lots of vegetables and something easy to digest, I came up with this  tasty, GERD-friendly, nourishing blended soup (one of my New Year's Resolutions -- to use my immersible blender more often!).  I had this four four days in a row -- a great "detoxing" start to 2013!

Ingredients:

Sourced from your local greenmarket or farm

4 large cloves garlic (if you have small cloves, use more), pressed or finely chopped 

1 small onion, chopped 

4 medium to large carrots, sliced and chopped 

5-6 fingerling potatoes, quartered 

1 generous handful fresh parsley, chopped 

Olive oil

Water

1. Heat olive oil in soup pot and add garlic.  Cook over low heat until fragrant and softened.
2. Add onion.  Cook until softened.
3. Stir in carrots.  Cover with lid and cook until just softened.  Stir to prevent sticking/burning.
4. Add water to cover vegetables by about one inch.  Add potatoes and a few tablespoons of parsley.
5. Bring to boil and then simmer, uncovered, until vegetables are soft.
6. Add remaining parsley and cook for a few minutes.  Using immersible blender, blend until desired consistency.
7. Before serving, sprinkle with a few parsley leaves.

Variations:  I'm going to try this recipe again, varying it with celeriac, sunchokes, and other roots, or different potatoes (though the fingerlings are just divine in a soup).   A version of this with acorn or butternut squash might work.  I think turnips or parsnips might be too harsh for the flavor I'm trying to achieve here, and I may omit the onion next time.   I'm always interested in adding apples to savory dishes, and wonder how they would go here? 

Storage:  I divided the soup into portions for two and for one using my new Pyrex storage containers (yay, Santa!).  I did not freeze these, wanting to keep the mellow flavor away from any freezer burn.   

Cooling on the window ledge.

GERD and the Holidays -- My Latest Lessons

Leftovers, December 15, 2012

PREP

Several weeks ago, I had a revelation.  While cooking a healthy, GERD-friendly meal, I spent much of the prep time sampling, tasting, adjusting the seasoning and tasting it again.  By the time I served dinner, I realized I had probably eaten half of what would be my portion!  This is not as difficult to do as it sounds -- several small tastes that don't seem like very much can quickly add up to a small portion size, when your small portion consists of a half cup.  When I ate my usual modest plateful, it was to my downfall -- of course I was bloated and refluxy after what was actually too much food.

Lesson 1:  Feel free to taste and sample as you cook, but account for this later when you have your "meal."  (As for cooking and snacking -- I think it is essential to taste as you go.  To prevent over-eating, use smaller tastes, and recognize this will be part of your portion.)

POST

What happens after a meal is as important as what happens before it.  Along with acknowledging I needed to adjust my portions to account for food prep tastings, I also realized I was stealthily expanding my portion size while cleaning up.  How many times did I leave the table feeling perfect, satisfied, guts content, only to gobble down "a spoonful" of leftover potatoes and finish off the rest of the pasta because "there's just a few strands," replacing my gut bliss with bloat, clenched throat, and reflux?  How many times do I need to ignore listening to my body before changing my actions?   

Lesson 2:  Leftovers are left-overs -- don't eat them, snack on them, or otherwise put them into your mouth.   Because what goes into your mouth winds up in your guts.   Just put them into your cute Pyrex container, seal it up, and into the refrigerator it goes for a nice small-portion lunch.


RECIPE EXTRA:  BRAISED PARSNIPS AND CARROTS 

The photo at the top of this blog entry shows what was left of our recent vegetable side dish success- braised parsnips and carrots.   I usually roast root vegetables and the braising method was a happy revelation.  (Thank you, The Joy of Cooking!  And Seasonal Eating, another good locavore blog featuring the JoC's oven-braised roots recipe.)   Here is my version, which uses olive oil instead of butter.  Parsnips and carrots always digest well for me, with no GERD triggers, so I am happy to include them often in my meals.

Ingredients

3 parts parsnips to 1 part carrots (from the Greenmarket, if possible)
Water or vegetable broth
Olive oil
Salt

1. Preheat oven to 375 degrees.
2. Peel parsnips and carrots.  Trim ends, and cut on an angle into 1inch slices.  For parsnips with a thick core, cut slices off the core.  You can also slice carrots lengthwise if you prefer.
3. Place in one layer in roasting pan.  
4. Drizzle with olive oil and stir well.  I just use my hands to "massage" the oil in.
5. Sprinkle with salt to taste, if desired.
6. Pour water or vegetable broth over parnsip/carrot mixture so veggies are just barely sticking above the liquid. 
7. Braise in oven for 30-40 minutes until vegetables are soft, easily pierced with a fork.  Halfway through, stir/turn vegetables.  Stir once or twice throughout to evenly cook them.  You may need to add more water/broth if it evaporates; there should be enough liquid in the pan at all times to prevent roasting/burning.
8. Serve as side for practically anything!   We had this with red beans; pasta or other grains would be great, as would other kinds of beans, or veggie burgers/sausages.

Note:  This dish was so delicious -- it was hard to stop eating it!  I am pleased to report the leftovers in the pan in the above photo were all stored away -- I did not take one extra bite! -- and felt good all evening for it.  Small steps, small portions, stay mindful!  

Road Trip with GERD: Stop 4 -- Savannah, GA

The loose-leaf counter at the Savannah Tea Room.

Our stay in Savannah was short -- just four hours in one late afternoon!  Food became incidental from the start.  We arrived at the hotel too early, and too hungry.   The room would be ready in an hour, so we killed time by having lunch at the Popeye's across the street (the only food option in walking distance, unless you count the gas station's grocery store).   It was a meal of convenience:  I had beans and rice, half a biscuit, and nothing else (the green beans were not available and I later learned they are spiked with ham, so no loss).   I am surprised by how well I tolerated this "fast food" meal.

Arrival at Savannah.  Quick lunch while our rooms were being prepared.

A few hours later, we drove to the river's edge and spent the rest of the day wandering the city.  Being the only person on the planet who has not read or seen Midnight in the Garden of Good and Evil, I did not have to visit the story's sites; instead, I walked from square to square, getting all mesmerized by the dreamy atmosphere.  (I wound up getting a copy of The Book at a consignment shop, just $14 for a hardcover First Edition.)

SAVANNAH TEA ROOM -- A MECCA!

I had my own list of "must see" places, including the Savannah Tea Room.   I was thrilled to find it, and left with five bags of excellent loose-leaf tea.  I have been enjoying the Oolong varieties with no trigger effect, further demonstrating that Oolong tea seems to be a safe tea for my GERD.  (Great news, since it is my favorite tea, next to Puerh!)  I'll see how the black flavored teas do -- I was not sure if these were good choices given my flare-ups after regular black teas, but they smelled so compelling.  Almond cookie!  Quince!  Here are the teas I brought home:

My stash!

• Emperor's Bride -- A flavored herby, fruity tea (not yet tried); the tea house favorite.
• Puerh -- fermented, aged tea; my favorite variety though I have not yet tried this one (too busy with the oolongs!).  The aroma is stunning.
• Big Red Robe -- An Oolong; I have been drinking this a few times a week; easy on my guts
• Pouchong -- Between an Oolong and Puerh; another regular tea in my rotation now which I can drink without concern -- never a trigger; I never heard of this tea before the Savannah Tea House.  I will have to mail order this one!  (See a review of this tea on the Tea and Talk blog.)
• Tessa's Almond Cookie -- Not yet tried, another fantastic smelling black tea blend.

I spent the rest of the day walking and considering shops and snacks, but consuming nothing else, except the city's strange energy.

Cotton Exchange on the River.

Savannah is full of delights like this one.

The famous "Forrest Gump" square.

FROM PAULA TO PANERA

In planning the trip, a Savannah highlight was supposed to be a trip to the Sentient Bean, a vegan cafe/bistro/art space with impressive reviews.  However, it was located at the far end of Forsythe Park, too long of a walk from where I reunited with my travel party.  Another case of "ideal" meets reality, as we were all hungry and exhausted, and starting to get irritable.   We plodded around for a few blocks, not agreeing on where to eat -- locavore hot spot?  Irish pub?  al fresco touristy Italian?  quiet diner?  loud burger joint that had "housemade" veggie burgers and walls covered with dead alligators?    The Paula Deen restaurant got us all excited, but the line was too long.

So, deflated, we slunk into a Panera's Bread and just ate a bunch of dull, dried out paninis.    My choice was the "tomato and cheese" panini, a disappointment but at least it was a small portion.

If only I had read Eat & Talk's blog entry on vegan food in Savannah before the trip…!

SECRET TRAVEL WEAPON: OATMEAL

As the days and trip went on, I relied more and more on oatmeal (or grits) for my morning meal.  I found it was a GERD-pleasing, filling option in a sea of factory farmed eggs, butter-rich baked goods, and trays of morning meats.   It was especially uplifting to find house-made oatmeal, but even instant packages were welcome.  (We packed a carton of these in our travel food stash, as well.)

Here is my breakfast bowl the next morning, courtesy of our Savannah lodging:  apple-cinnamon oatmeal with some strawberry jam I blended in.  Next stop, Florida!

Life is like a box of chocolates...

Recipe and Secret Weapon: Roasted Parsnips and Pears

Roasted parsnips and pears.  Roasted green beans.

My road trip recap will continue shortly -- but first, another fantastic recipe to share!  The greenmarket is full of winter squash, apples and pears, and root vegetables -- but green leafy veggies persist, like all those kales, chard, and I even found string beans.   I decided to roast up a few pans of things, and the result was fantastic -- GERD-friendly and a treat for all senses!

Overall, I handle roasted vegetables very well, never experiencing reflux after eating them.  Maybe the roasting helps my guts digest the fibers.  I know I tend to eat slowly to savor them, and feel relaxed by the soothing aromas and textures.   They are also quick to prepare -- just peel and/or slice, toss on some oil and throw into the oven -- and that's it.   My extreme reflux of the past few weeks is subsiding with mindfulness (eating slowly and small portions), and with my choice of foods -- easy to digest/swallow foods such as this.  

I like the combination of pears and parsnips -- each complements the other in sweetness and texture.  This is a great side for just about anything!  While you're roasting them, prep another pan of green beans, and roast them, too.  An unexpected pleasure.

ROASTED PARSNIPS AND PEARS

Serves 2 or more, depending how much you eat!

Ingredients
2 medium parsnips
1 Bosc pear
Olive oil

1. Preheat oven to 375 degrees.
2. Peel parsnips and cut into 1/2" (or thinner) slices, on an angle.  
3. Slice unpeeled pear.   A good method is to slice pear in half, then slice each half along the length of the pear so you get "half-pear" shaped slices.  Not too thick, but not too thin, about 1/2" or less.
4. Place slices in pan.  No organization needed, just toss them in.
5. Drizzle 1 tsp olive oil and stir to coat.  A good method is to "massage" the oil in with your fingers.  Add more oil if needed, but keep the oil on the light side.
6. Roast for 25-35 minutes; depending on your oven and pan, this may take longer or less time.  Check after 15 minutes and "shake" pan to loosen slices.   If necessary, stir with fork or spatula.  If sticking, add a bit more oil and/or a few drops water.  Stir as needed.  
7. Parsnips and pears are done when fragrant and fork goes through parsnip easily.  The texture should be that of a roasted potato.  

Note: You can roast green beans in the same way.  Trim ends, toss in pan with olive oil, and roast until soft and "caramelized."

Recipe: Greenmarket Vegetable-Rice Soup

Vegetable soup, before addition of rice.

During my recent 2-week road trip through the Eastern Southern states, I was shocked by how my GERD did not flare up; in fact, it was better controlled than usual, even with a diet packed with cheese, eggs, and eating out each day.   Maybe being out of New York City and "on vacation" reduced my stress overall, or maybe my body does like dairy products.  I'm still figuring this one out.

In other ways, my body did feel deprived.  I am used to eating generous quantities of vegetables, fruits, and whole foods -- not getting these on the trip was difficult.   Restaurants don't serve "plates of vegetables" aside from salads, and much of Southern cooking involves animal ingredients.  My personal affinity for eating simply prepared vegetables -- braised, roasted, sauteed with a bit of olive oil and perhaps garlic or herbs -- was not going to be met on the road, while my protein sources -- beans, tofu, the occasional soy/seitan meat substitute -- was rarely an option.  I relied on eggs and cheese for most of the trip.  (I will admit, having an "excuse" to gorge on cheese was a guilty pleasure.)

After two weeks on the road, my first day back at my local farmer's market sent me into euphoria.  I over-bought (squash! string beans!  every kind of herb! potatoes! greens! carrots! broccoli AND cauliflower!) and needed to use things up.  Thank goodness for roasted vegetables and for soup!   

FLASH FORWARD:  SEVERE REFLUX

A week after we returned home, I experienced severe GERD after over-eating at a dinner.   It was the first time I literally vomited as a result of reflux.   What a lousy, scary, terrible experience.  A week later, severe reflux again resulted in vomiting, and I lost three pounds.   (These incidents have inspired me to make an appointment to see my GI specialist next week.)   I did not feel like eating anything, afraid of vomiting, and feeling immediately bloated after even a bite.   I'm blaming "return to work" stress on top of "racing around" stress (just five days after returning, I was back on the road for a family reunion, and a week after that, hosted out of town guests).  I FELT extreme stress. 

I decided my body needed food that was easy to digest, familiar, and packed with nutrients to help my immune system, and developed this soup using all greenmarket ingredients.   I later added a few cups of Savannah heirloom rice (about 1/4 - 1/3 cup of rice per serving of soup) -- a trip souvenir.    This soup combated all GERD symptoms -- after days of eating this, I feel much better and able to tolerate food again.  No vomiting, no reflux, minimal "food in throat" sensations. 

RECIPE:  GREENMARKET VEGETABLE-RICE SOUP

Using fresh, greenmarket-quality vegetables is key!  I prepared white rice separate from the soup, adding it when reheating the soup, as needed.   You could use kale instead of chard, but I think the chard provides a more bright, calming flavor.  

Ingredients

1 medium onion, sliced thin

2-3 cloves garlic (3 cloves if small; 2 if large)

4 carrots, peeled and sliced (thin and/or in chunks)

1 large white potato, sliced (unpeeled, with skin)

4 small fingerling or new potatoes, any variety, sliced (with skin)

Handful of string beans, trimmed and cut into 1-2 inch lengths

1 small bunch of chard, stems removed, leaves sliced into strips

olive oil

fresh thyme

fresh rosemary sprig

1. In large pot, heat olive oil over low heat; add onion and saute, stirring frequently, until softened.

2. Add carrots.  Stir with onion and cover.  Let saute-steam for a few minutes.

3. Add potatoes, stir and heat for 1-2 minutes.

4. Add water to cover contents of pot by two inches.

5. Add string beans.

6. Bring to boil.  Reduce heat, add thyme and rosemary, and simmer until carrots and potatoes are soft.

7. Remove rosemary sprig.  

8. Add chard; simmer until chard is softened and soup "smells" and tastes done.   You should smell a fragrant, delightful aroma as the ingredients come together.

Prepare rice as directed.  A sticky rice works best.   This can be done in advance of the soup, or later on.  Add rice as desired when reheating soup batches for meals.  I even added rice to my prepared lunch containers of soup, just microwaving everything together.  

Heirloom rice, bought in Charleston, SC.