Does Fat Make You Fat?

News flash: a low-fat diet can actually cause weight-gain, not a diet high in fat. So, what is fat anyway and why do we assume that fat is what makes us fat?

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Fat is a nutrient that our bodies need, in fact, about 30% of your daily calorie intake should come from fat. This may surprise you, but it’s true!

There’s a catch, though, sort of. We should be eating good quality fats, just like we should be eating good quality foods in general. That means no trans fats. Deal?

So, what are the healthy, good quality fats that we should be eating? Good question. Nuts and seeds, avocado, fatty fish like salmon, coconut, olive oil, unprocessed lean meat, flax, dark chocolate (yay!) and dairy. These healthy fats do not cause obesity, heart attacks, or high-cholesterol, but actually promote nutrient-absorption, raise immunity, and actually burn fat. Really!

Fat also makes us feel satisfied for longer. For example, adding a spoonful of nut butter to your apple or half an avocado to your eggs will make you feel more satisfied, help your body absorb the nutrients it needs, and ward of hunger longer. Win/win!

One Healthy Breakdown: do not fear the fat, eat the fat!

One Pan Wonder

Last night, dinner came together quickly, received a big stamp of approval, and involved an easy clean-up thanks to one pan and a few local ingredients. This one pan wonder will quickly become a staple, packed with flavor and ready to eat in a flash. I used fluke, but feel free to experiment with other fish, chicken, beef, or even tempeh. The possibilities are endless!

IMG_2492Here’s how it’s done: (serves 2)

In a large pan, sauté diced garlic (3-6 cloves) in olive oil. Add scallions (use the whole leaf, both green and white parts, discarding the very tops and bottoms) and continue to sauté for another minute before adding chopped zucchini. When garlic and scallions start to brown, add fish, another drizzle of olive oil, juice of half a lemon, salt and pepper. Once cooked thru, remove, plate, and enjoy. Note that chicken, beef, and thicker cut fish will take longer to cook, so add them to pan at the beginning instead of waiting for the garlic to brown. For a heartier meal, mix with brown rice for a stir fry or whole grain pasta. Voilà, it doesn’t get much easier (or healthier) than that!

One Healthy Breakdown: now that’s what I call fast food!

First Annual Edible Business Conference

The new Food Lab at Stony Brook Southampton presents the first annual Edible Business Conference June 5-7th, bringing together today’s leading thinkers in food business, media, and policy. The conference is organized around the interests and needs of people working at all links in the food chain—from farmers to foodtech startups, investors to next-wave food enthusiasts, policy makers to agribusiness executive.

BreadThe panels, presentations and other events at the conference are as much about economic development and successful business models as they are about the latest trends and techniques in delivering sustainable farm-to-table, healthy and delicious food and beverages. This inaugural event kicks off with a tasting at the Southampton campus on Friday night, featuring food and drink makers assembled by Edible East End magazine and entertainment by DJ Carlos Lama. Saturday’s agenda includes engaging discussions and presentations on food business, meat and seafood, and the alcohol industry, informative and unusual tastings, and a meal prepared by East End chefs. Sunday features a morning networking session as well as a discussion of socially-purposed food businesses.

Attendees will have access to affordable accommodations on campus, as well as guides to enjoying food and drink experiences around the conference. Tickets for the three-day conference are $259. For more information, visit thefoodlab.org or contact Kathleen.Russo@stonybrook.edu.

One Healthy Breakdown: if you’re in the food industry on the East End, you won’t want to miss this!

Hot and Hearty Turkey Chili

It’s chilly out there, people! The best way to warm up in here is some hot and hearty chili that happens to be loaded with protein, fiber, and flavor. It’s light enough to eat for days, tasty enough to share with friends, hearty enough to satisfy, and easy enough to make on a whim! This just may be the perfect snow day meal. Get ready, it’s chilly chili time.

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Ingredients: (makes 6 servings)

  • 1 package lean ground turkey (usually ~1.5lbs – can substitute ground beef or chicken as well)
  • 1 can black beans
  • 1 can kidney beans
  • 1 can crushed tomatoes
  • 1 can tomato sauce
  • 1/3 cup chopped red onion
  • 1.5 tablespoons olive oil
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • dash of salt
  • dash of black pepper
  • dash of red pepper flakes
  • dash of cayenne pepper

Cook turkey on medium heat in pan with olive oil and onions. Cook until barely pink (do not overcook.) Add turkey and all other ingredients to a large pot. Bring to a boil and stir. Cover pot and lower heat to low/simmer for 30-45 minutes. Serve in a pretty bowl and enjoy! Eat plain or feel free to top with sliced avocado, a dallop of plain Greek yogurt, a sprinkle of cheese, or nutritional yeast.

One Healthy Breakdown: what’s better than hot, hearty, and healthy?!

So Fresh

“We are yoga-lovin’, health-food eating foodies with a background in high-end gourmet fare. This restaurant is what we’ve always wanted.” ~ freshhamptons.com

Need I say more? That’s pretty much One Healthy Hamptons’ heaven on earth. To tell you the truth, I was kind of embarrassed that I hadn’t yet been to Fresh. It seemed like I was the only one in town. People who know me or know of One Healthy Hamptons would immediately ask “have you been to Fresh?” Well, yes, folks, now I have officially been to Fresh! And, I will officially be going back again soon!

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The menu is extensive, to say the least. Pages and pages, which is fun to explore and not that overwhelming. You are first introduced to the full smoothie and juice bar and then walked through small plates, salads, sandwiches, and entrees. There is something, if not lots, for everyone. Fresh’s motto is that they serve every type of eater; vegan, those with food allergies, dietary restrictions, preferences, picky, and non, all-out carnivores, and everyone in between. Whether you’re in the mood for a simple cup of soup or a full four-course meal, Fresh has it.

Fresh is one restaurant a bride-to-be can frequent! I don’t know about you, but when choosing a restaurant, I look for a few key aspects. Most important is clearly the food. The food’s gotta be good, or what’s the point of leaving the house? “Good” to me is a combination of high-quality taste and satisfaction knowing you’re nourishing your body. Obviously, I like to know I’m eating somewhat healthy. I like when a meal feels light, not heavy. I like lots of greens. I like being able to attribute flavor to herbs, spices, or lemon, for example, rather than cream or butter. But, what’s the BEST? FRESH. When you can literally taste the crisp freshness in your meal, that’s the best. Knowing that the freshness is local and healthy? That’s the BEST.

photo 4The restaurant is rustic and cozy, with a low-key vibe. Since we went for lunch on a weekday, it was light out, pretty empty, and felt more casual. The space definitely shows potential for a dinner date, night out, or even bar scene. I love the option to sit at a table or bench seating, can’t go wrong. Lastly, the staff was very nice and welcoming, knowledgeable, and friendly.

One Healthy Breakdown: if you’re a One Healthy Hamptons reader, you’d be silly not to try Fresh!