Though eggplants have always grown wild in India, the first eggplant was cultivated in China around 5th century B.C. Historically, eggplants are an everyday food in India, Asia, and most of the Middle East. In fact, this “meaty” vegetable is often used as a meat substitute in Middle Eastern cuisine. Though all varieties of eggplant hold a revered place within Middle Eastern cuisine, and especially Persian cuisine, its introduction within the Mediterranean and European cuisines has been a tremulous one.

Due to the excessively bitter taste of the early varieties of eggplant that were introduced to Europeans superstitious and folklore regarding this vegetable evolved to attribute its bitter taste to a bitter disposition so much so that the cultivation of eggplant plants was believed to lead to insanity, leprosy and cancer. Fortunately, in the mid 18th century, the cultivation of less bitter varieties of eggplant helped reduce the amount of superstition surrounding this vegetable. Not long after this the eggplant carved itself the prestigious place it now enjoys within European and Mediterranean cuisines.

Fun Fact: Do you know why the eggplant has a slightly bitter taste? As a close relative of the tobacco plant, eggplants contain small amounts of nicotinoid alkaloids which taste bitter. Of course, these amounts are so low that even eating nothing but eggplant for days will not cause you to become a nicotine addict.

Baked Eggplant Frittata Recipe

This baked eggplant frittata recipe showcases the use of eggplant within Persian cuisine which can best be described as a cross between Greek and Indian cuisine. But, what sets Persian cuisine apart is the fact that it is more varied than Greek cuisine and less spicy than Indian cuisine, with a heavy reliance on such Vegan ingredients as fruit, vegetables and nuts.

Eggplant Frittata Ingredients

• 2 large eggplant, peeled
• 1/2 cup olive oil
• 2 large white onions, thinly sliced
• 6 cloves garlic, crushed
• 4 eggs
• 1/4 cup chopped Parsley
• Pinch of Saffron, dissolved in 1/4 cup boiling water
• 2 tbsp lime juice
• 1 tbsp baking powder
• 1 tbsp all-purpose flour
• 1 tsp freshly ground black pepper
• Salt to taste

Baked Eggplant Frittata Recipe Instructions

• Peel eggplant and cut into lengthwise slices
• To remove bitterness, soak eggplant in a bowl of salt water for 20 minutes. Remove, rinse and pat dry
• Brush olive oil on both sides of the eggplant and broil for 10 minutes or until eggplant is golden brown on both sides
• Mash eggplant with a fork and set aside
• Lightly brown the onions and garlic in 1/4 cup olive oil and add to the eggplant
• Break eggs in a large bowl
• Add Parsley, Saffron water, lime juice, baking powder, flour, salt and pepper to the eggs
• Beat egg mixture thoroughly before adding the eggplant and onion mixture to it
• Spray a Pyrex dish with Pam and pour eggplant frittata mixture in it
• Preheat oven to 350 degrees
• Bake Eggplant frittata, uncovered, for 45 minutes or until it is golden brown

Baked Eggplant Frittata

Garam Masala, the spice mixture used in this vegetable curry, is available at most Indian, Southeast Asian and Middle Eastern grocery stores. If you are interested in mixing your own garam masala, this spice mixture is made up of the following ingredients: dried red chili peppers, dried garlic, ginger powder, sesame, mustard seed, turmeric, coriander, malibar leaves, star anise and fennel.

Note: If you are not a vegetarian, you can add chicken tenders, and even tilapia, to this dish instead of Tempeh.

Vegetable Curry Ingredients

• 1 pack Tempeh, cubed
• 1 large eggplant, cut into 1 inch cubes
• 3 tablespoon olive oil
• 4 garlic cloves, minced
• 1 fresh green chili
• 1 teaspoon grated ginger root
• 1 red onion, finely chopped
• 2 teaspoons garam masala
• 1 teaspoon ground turmeric
• 1 tablespoon curry powder
  
• 1 small can of tomato paste
• 3 cups vegetable broth
• 2 tablespoon lemon juice
• 20 small red potatoes, or 2 Idaho potatoes, cubed and boiled
  
• 1 1/2 cups cut portobello mushrooms
  
• 1 cup pumpkin, cubed
• 1 cup shelled Edamame
  
• 1 cup coconut milk
• Salt and pepper to taste

Vegetable Curry Preparation

• Boil Idaho potatoes for 10 minutes and set aside. You don’t need to boil the red potatoes.
• Peel and cube the eggplant.
  
• Cube the Tempeh.
• Heat the olive oil in a large pan.
• Add the Tempeh, mushrooms, garlic, chili, ginger, onion and spices and fry over a medium heat, stirring occasionally for 5-10 minutes, until mixture becomes lightly browned.
• Stir in the tomato paste, vegetable broth, lemon juice, pumpkin and potatoes and mix well.
• Bring vegetable curry mixture to a light boil, lower heat, cover, and let simmer for 10 minutes.
• Stir in the eggplant, Edamame and coconut milk.
• Season to taste with salt and pepper.
  
• Bring vegetable curry mixture to boil again and continue to simmer, uncovered, for 15 minutes, or until all vegetables tender.
• Serve over Basmati rice or with a side of bread.

Photo courtesy of: http://commons.wikimedia.org/wiki/User:Gangulybiswarup

Well, my first week of juicing just came to an end and I must admit that in many ways it went smoother than I expected. It was on September 26th that I decided to start this juicing diet and by September 27th I had everything I needed to get started. And, as an added bonus, on Sep. 29th I received a very encouraging tweet from Joe Cross  

Highlights of My First Week of Juicing

• 4LB weight loss (Almost 1/2 pound a day)
• No loss of energy
• No disruption to my sleep patterns (As is common in most diets)
• No significant increase in cravings
• No significant drops in blood sugar levels and no associated diet side effects such as crankiness, headaches, dizziness, etc…

Concerns:

• Rapid weight loss: Since these fruit juices are so effective at controlling appetite I am not sure how much fruit juice I need to drink to slow down my weight loss to a healthy pace.
• Lack of protein: I wonder if it’s ok to mix protein powders into these juices. I will ask Joe Cross this question in a tweet and let you know his answer.

What made last week somewhat unique was the fact that I ended up working a great deal of overtime. In fact, I worked seven days in a row (Sep. 26th to Oct. 2nd) with a 14hr shift on Saturday Oct.1st. Though getting through last week took a great deal of energy, I must, in all fairness, admit that I neither felt tired or hungry. Interestingly, I felt an extra burst of energy on the days when I drank a great deal of fruit juice.

Though Joe Cross’ juicing diet asks participants to consume a variety of both fruit juices and green drinks (mixture of vegetable juices), I found that fruit juices were more effective at controlling my appetite and helping keep my blood sugar levels up than green drinks. Overall, fruit juices also taste better than green drinks. In short, I had more energy and less cravings on the days when I drank at least 4 glasses of various fruit juices.

Though I am pleasantly surprised by the effectiveness of Joe Cross’ juicing diet, I can’t say the same for the quality of the fruit, and especially vegetables, that I received from FreshDirect.com. This image below is one of the beets I received from this Online grocery store. 2 bags of these beets cost me $3.98, as illustrated in my initial post. As you can see from the size of these beets, I was barely able to get one glass of juice out of them. I was equally disappointed with the organic carrots that I received. Carrot juice is one of my favorite type of juices. But, the organic carrots that FreshDirect.com sent me were small, dry and slightly bitter. 2 bags of organic carrots cost me $4.50 and after juicing both 1LB bags I had 1 glass of bitter tasting carrot juice

Beets from FreshDirect.com

organic carrots from FreshDirect.com

Cost of My Initial Week of Juicing Diet

I must admit that the amount of fruits and vegetables I had purchased would not have nearly been enough to last me a week had I not also purchased a great deal of fresh fruit juice from the health club in which I am currently employed. As you can see in my initial post, I purchased approximately $60 worth of fruits and vegetables in order to kick-start my juicing diet. But, the reality is that I needed at least three times this amount.

The fresh juices that I purchased normally cost $6.75. However, as an employee I pay $3.25 per 12oz glass. During the long hours I spent at work this past week I purchased 16 fresh juices (about 3 a day) at a total cost of $52 which means that I spent a total of $112 on my juicing diet this past week.

• Super Size Me: It’s hard not to see the Vegan/Vegetarian agenda weaved within this documentary.
• Fat Head: This documentary is made in opposition to the documentary, Super Size Me, and is clearly in support of the meat industry, which is the largest segment of the U.S. agriculture and has sales totaling far beyond $150 billion.
• Forks Over Knives: This documentary is clearly in support of the Vegan/Raw Food movement. In fact, the makers of this documentary are so confident that they go so far as claiming, “most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods”.

What impressed me most about the documentary, Fat, Sick and Nearly Dead was the fact that I couldn’t spot an agenda behind Joe Cross’ quest to regain his health. Despite the fact that Joe Cross’ juicing diet is a Raw Vegan diet, he doesn’t push the Vegan agenda on the everyday people he encounters during his stay in the United States. This is because, unlike the highly educated scientists and self-proclaimed experts featured in the other documentaries, Joe understand the simple fact that the American society will never be a primarily Vegan/Vegetarian society. So, instead of wasting time preaching about the merits of such lifestyles, Joe focuses his energy on demonstrating to average Americans how to “reboot” and get back on the road to better health.

Joe is just a man looking for a way to stop feeling, and being, fat, sick and nearly dead. In other words, he is someone, we, as Americans, can relate to and deem inspiration from.

Why I Want To Start A Juicing Diet

Unlike the individuals featured in this documentary, I have no health problems and don’t need to lose weight. I am also a very busy individual, who must follow a healthy diet, in order to be able to both work and follow my intense fitness routine.

So, why start a juicing diet? To be perfectly honest, I am homesick. As a transient New York City resident, all the fruits and vegetables highlighted in this documentary reminded me of life in my home state of California, where organic fruits and vegetables are not only abundant but also affordable.

But, this is not the main reason why I am starting a juicing diet. The main two reasons why I am interested in conducting this experiment are to see:

1. If the average New Yorker is financially capable of carrying out such a diet
2. If I can maintain my current energy levels on a juicing diet, since all participants in this documentary claim to have increased energy levels

Healthy Living Obstacles In New York City

NYC is a city known for the vastness of its food deserts and the depth of its poverty levels. It’s no wonder then that obesity in NYC is out of control. In fact, obesity in NYC is so out of control that last year mayor Bloomberg proposed a tax on soda in hopes of preventing low income families, which have the highest obesity rates in the state, from purchasing it. Of course, this is not a new idea. In 2008, Governor Paterson also proposed an “Obesity Tax” which aimed to tax all non-diet sodas. In 2010, a desperate NY state went as far as asking The United States Department of Agriculture to implement a study in NYC, which aimed to prevent the users of Food Stamps from purchasing “beverages that contain more sugar than substance” a.k.a. Soda, in an effort to curb obesity.

In a city where an estimated 57% of adults and 40% of children are overweight, and 1 in 8 adults is believed to be suffering from diabetes, these measures appear to be in the public’s best interest. However, the reality is that NYC’s obesity problem is not due to it’s inhabitants’ inability to make healthy food choices but due to a lack of healthy, affordable foods. In other words, in the eyes of this Californian, all of NYC is a vast food desert overrun by dingy bodegas selling nothing but processed foods with shelf lives longer than that of most city residents.

Cost of My Initial Attempt To Start A Juicing Diet

I live in the Park Slope neighborhood of Brooklyn, one of NYC’s best neighborhoods. Park Slope is a primarily White and Hispanic neighborhood that was ranked #1 in New York, in 2010, by New York Magazine because of its quality public schools, quality housing, safety, access to green space, access to public transportation and nightlife. 

Like most New Yorkers, I do not own a car and thus rely on public transportation or walk to my destination. The closest grocery store to my home is a Met Food Market, which in all reality is nothing more than an over-glorified and pricey bodega. So, for the start of this experiment, I chose to shop at Golden Farm Grocery located at 329 Church Ave. Brooklyn, NY 11218 (In case any of you New Yorkers want to replicate this experiment). I chose this grocery store because they have a great selection of fresh organic fruits and vegetables. However, to get to this store I had to take a 30 minute Subway ride (both ways) and pay a total of $4.50 in Subway fees. I’ve included this in the total of my purchase because to most low income New Yorkers the cost of Subway fee’s is a real financial burden. I have also included the two hours it took me to complete this shopping trip because in a city like New York free time is a luxury most do not have. 

When I had bought all that I could carry, I headed home and completed the rest of my shopping Online. I purchased the majority of my vegetables from FreshDirect.com. I mostly shop off of this website during the winter months when it is often physically impossible to go to the grocery store. But, I am always happy with the quality of their produce and even though they charge a delivery fee of about $6 I am often able to find Online promo codes that give me free home delivery. So, this is the start of my juicing diet. Wish me luck!

As a child, I was practically raised on this Greek yogurt dipping sauce. I remember eating this dip with pita bread, in the morning for breakfast much the same way as children in America eat flavored cream cheese for breakfast. I also remember my excitement during the times when I was allowed to stir all the ingredients together after my mother and grandmother had finished chopping the vegetables. Of course, I also remember sitting on the kitchen floor and licking all the bowls and utensils clean…And I must admit this is a habit I still have not outgrown

At that time I obviously enjoyed the taste of this dip but now I also realize that this dipping sauce is one of the healthiest and most versatile sauces in the world. In the Mediterranean this dipping sauce is prepared with organic, whole fat, home-made Greek yogurt and used for a variety of culinary tasks including:

• Marinating and tenderizing chicken, lamb and pork kebabs
• Salad dressing
• Healthy alternative to mayonnaise 
• A high protein, low carb alternative to Tahini sauce
• And of course, as a dipping sauce for just about anything!
  

Greek Yogurt Dipping Sauce Ingredients

• 1 cup Greek Yogurt (Unsweetened, Fat-Free & Organic)
• 1 1/2 cups Cottage Cheese (Fat-Free)
• 3/4 cup Kefir Cheese, also called “Labneh”
• 1/2 cup Dill (Finely Diced)
• 1/2 cup Basil (Finely Diced)
• 1/4 cup Mint Leaves (Finely Diced)
• 1/4 cup freeze-dried shallots (Finely Crushed) or 1tsp Garlic Powder & 1tsp Onion Powder

Greek Yogurt Dipping Sauce Preparation

• Place freeze-dried shallots in equal parts boiling water and let sit for at least 3hrs
• Mix Greek yogurt with cottage cheese
• Add Kefir cheese (Labneh) to yogurt mixture and beat well
• Mix in crushed, freeze-dried shallots and beat well
• Mix vegetables into the yogurt mixture and beat well
• Enjoy!

Greek Yogurt Dipping Sauce Nutritional Information

• Protein in 1 cup Greek Yogurt: 23g
• Calories in 1 cup Greek Yogurt: 130
• Protein in 1 1/2 cups Cottage Cheese: 42g
• Calories in 1 1/2 cups Cottage Cheese: 240
• Protein in 3/4 cup Labneh: 12g
• Calories in 3/4 cup Labneh: 100
• Of course, the calories in the vegetables are negative-calories not worth mentioning

Overall, if you consume this entire dipping sauce in one sitting, you will be consuming 77g of protein and only 470 calories!

What Is Kefir Cheese, Or “Labneh”?

Even though Labneh is often called Kefir cheese it is in fact a yogurt. It is similar to Greek yogurt in the sense that it is very dense, even denser than Greek yogurt, and tastes very similar to sour cream.

Labneh is made by straining Greek yogurt through Muslin. Labneh is incredibly high in protein and incredibly low in carbohydrates because the straining process removes whey.

What Do Freeze-Dried Shallots Taste Like?

The use of freeze-dried shallots in this dipping sauce is a perfect illustration of how in the Mediterranean shallots are used to enhance the flavor and texture of various dishes.

Freeze-dried shallots are a key ingredient in a wide variety of Mediterranean-style dishes. Shallots are a member of the onion family but unlike onions, shallots have a very mild and unique taste.

I can only describe the taste of freeze-dried shallots as a cross between a sweet onion and mild garlic. Therefore, if you are not able to find freeze-dried shallots in the grocery stores near you, you can recreate their taste within the recipe using a mixture of onion powder and garlic powder.

But, the main reason why I detest energy drinks has to do with the way my body reacts to these drinks. I am highly sensitive to caffeine. Therefore, I find the “crash” brought on by these energy drinks far harder to handle than someone who is not as sensitive to caffeine as I am.

When I consume an energy drink I get a 3 to 4 hour boost of “energy”. However, this artificial boost in what manufacturers of energy drinks have coined “energy” is followed by a full night of insomnia, severe dehydration that lasts for days, and a feeling of heightened anxiety, irritability, sluggishness and at times depression, that can last as long as 48 hours. To me, a 3 to 4 hour boost of energy is not worth suffering all these consequences.

But, energy drinks do serve a real function within the fitness industry. They help athletes increase their stamina, and some argue strength as well. So, if energy drinks really do help “fuel” workouts what is an athlete who doesn’t like energy drinks to do? 

Well, the answer to that question is simple: You can either 1) continue to drink energy drinks and suffer the consequences or you can 2) give my high energy pre-workout smoothie a try

This low calorie, nutritious smoothie is packed full of everything you need to “fuel” your workout without the “crash”

High Energy Smoothie Ingredients

• 2 cups unsweetened almond milk (unsweetened soy milk or skim milk will also work)
• 2 large bananas
• 2 scoops vanilla-flavored protein powder
• 2 scoops Creatine
• 1 tbsp peanut butter
  
• 1 scoop ground coffee (I use Arabica coffee beans)
  
• 1 1/2 cups ice

High Energy Smoothie Preparation

• In a high powered smoothie blender, blend all ingredients
• If your smoothie is not thick enough, add more ice and blend
  
• Enjoy!

High Energy Smoothie Nutritional Information

• Recipe serves: 2
• Calories per serving: 200 +/- depending on type of protein and milk used
• Protein per serving: 25g + depending on type of milk and protein powder used
  

Like most of you I have days when I just crave chocolate. But, instead of grabbing a chocolate doughnut or a slice of chocolate cake I make this high protein Espresso chocolate smoothie. Now, I must admit that this smoothie is higher in calories than the other smoothies I make on a regular basis. But, at least it also contains a fair amount of protein, which helps ward of hunger. Plus, the caffeine in this smoothie gives my workouts a nice little boost

Espresso Chocolate Smoothie Ingredients

• 2 cups of your favorite coffee
  
• 1/2 cup Nestle Coffee Mate Cafe’ Mocha
  
• 1/2 cup Nestle Coffee Mate French Vanilla
• 2 scoops of your favorite chocolate ice cream
• 4 scoops chocolate-flavored protein powder
• 2 1/2 cups ice

Espresso Chocolate Smoothie Preparation

• Brew two cups of your favorite coffee and set aside to cool
• Once coffee is cooled, mix all ingredients together, in a high powered blender
• Blend and ENJOY!

Photo Courtesy of: http://www.flickr.com/photos/10953991@N00/493677329

Well, to make a long story short, last night, sitting around in my apartment, bored, I decided to make a homemade protein bar that tastes like a warm and gooey peanut butter and banana sandwich, one of my favorite pre-workout snacks. The following recipe is the result of my little experiment.

I am not a “baker” by any means and I know that this protein bar recipe isn’t perfect. But, please give it a try and share with me any wholesome improvements you are able to make to it. 

Peanut Butter & Banana Protein Bar Recipe

• 80g banana or peanut butter flavored protein powder (440 calories)
  
• 1 1/4 cup oatmeal (400 calories) (15g protein) (12g fiber)
  
• 5 tbsp peanut butter (500 calories) (20g protein) (6g fiber)
  
• 1 egg white (30 calories) (3g protein)
  
• 1 1/2 cups unsweetened almond milk (60 calories) (1g protein)
  
• 2 over-ripe bananas, mashed (250 calories) (2g protein) (6g fiber)
  
• 1/4 cup honey (200 calories)
• 1 tsp baking soda
• 3 tbsp cinnamon
• 1 tsp pure vanilla extract
  
• 1/2 tsp salt
• 4 tsp unflavored fiber powder (60 +/- calories) (12g fiber)
  

Protein Bar Baking Instructions

• In a mixing bowl, mix together all of the protein bar ingredients
  
• Line a 9X9 baking dish with aluminum foil
• Spray the foil with Pam and pour your protein bar mixture in it

• Preheat oven to 350
• Bake protein bars at 325 for 25-30 minutes or till toothpick comes out clean from the center of the mixture

Protein Bar Nutritional Information

• Recipe makes 12 small protein bars (As shown in Pic)

• 1940 calories in entire protein bar mixture, divided by 12 = Approximately 160 calories per protein bar
• 121g of protein in entire protein bar mixture, divided by 12 = Approximately 10g of protein per protein bar
• 37g of fiber in entire protein bar mixture, divided by 12 = Approximately 3g of fiber per protein bar

Of course, you don’t always have to wait for your next get-together to enjoy this fruit smoothie. This nutritiously-balanced, vitamin-rich smoothie can also serve as the perfect on-the-go breakfast or light lunch.

High Protein Summer Fruit Smoothie Ingredients

• 4 over-ripe peaches, pitted and cubed
• 1 cup fresh strawberries
• 1 banana
• 2 cups seedless watermelon, cubed
• 1/4 to 1/2 cup coconut water (may or may not be required, depending on the juiciness of your watermelon)
  
• 2 cups ice
• 4 scoops of vanilla, banana or strawberry flavored protein powder

High Protein Summer Fruit Smoothie Preparation

• In a high powered smoothie maker, combine the watermelon and protein powder and blend.
• Add the banana, strawberries and peaches and blend.
• At this point your smoothie mixture should look like fresh fruit juice with pulp. If your fruit smoothie mixture is too thick add 1/4 to 1/2 cup, or more, coconut water till mixture resembles fresh fruit juice.
• Add the coconut water in small badges and blend often till you reach the right consistency.
  
• Add ice and blend again.
• Enjoy!

 Fruit Smoothie Nutritional Information

• Recipe Serves 4
• Serving Size = 1 tall glass
• Calories per Serving = 250 +/- depending on the use of coconut water and type of protein
• Protein per Serving = Approximately 12g to 25g depending on the type of protein used

However, because I love this dessert so much I make a conscious effort to avoid preparing it, often. That is because I know that once I make this high carbohydrate, high calorie dessert I will have a hard time stopping myself from eating it all in one sitting. For those of you who are not familiar with this dessert it is sufficient to say that it is made with white rice, lots of sugar and butter so you can imagine what it does to one’s waistline.

But, I also hate depriving myself of my favorite dessert. That’s why I decided to play with the flavors of this Saffron rice pudding in an effort to create a low calorie version of it. The result was this Saffron cookie recipe. These cookies taste just like Sholeh Zard, the most famous Persian Saffron rice pudding dessert, but are far lower in calories and take significantly less time and effort to prepare.

Saffron Rice Pudding Recipe

Saffron Cookie Recipe

• Prep Time: 10 minutes
• Cook Time: 25-30 minutes
• Yield: Approximately 2 dozen
  

Ingredients

• 1 egg
• 1 cup raw sugar
• 1 tsp baking powder
• 1/2 cup vegetable oil
• 2 1/4 cup flour
• 1/2 tsp almond extract or 2tbsp unsweetened almond milk
• 2 tbsp organic rose water
• 2 1/2 tbsp cinnamon
• 6 Saffron stems dissolved in 3tbsp boiling water

Preparation

• In a mixing bowl, beat the egg and sugar together
• Mix in the oil and beat till mixed well together
• Mix in the baking powder, almond extract/almond milk
• Mix in the cinnamon
• Mix in the rose water
• Dissolve the Saffron in 3tbsp of boiling water, till water turns a deep orange color, and mix into the dough
• Mix in the flour

Optional Garnish

For added texture and taste you can roll the cookies in finely slivered almonds and/or sprinkle them with finely grated pistachio before baking.

Cooking Method

• Preheat oven to 350
• Spoon cookies onto a greased cookie sheet 
• Cook in the oven, at 350, for 25-30 minutes