Organic food: to buy or not to buy?

It’s the quandary facing many health-conscious people in our modern world: to buy organic, or not to buy organic. Is it healthier for us? Better for the environment? More flavoursome? Working as a Dietitian, I often get asked by clients whether they should be eating organic food. But the answer isn’t really a simple yes or no…

What does ‘organic’ mean?

‘Organic’ commonly refers to produce (such as fruit, vegetables and grains) that has been grown without the use of synthetic chemicals such as pesticides or artificial fertilisers. Organic meat usually means the animals are free range and not fed any growth-affecting drugs. But organic doesn’t necessarily equate to completely chemical free crops, as they may be grown on land that was previously used for non-organic farming or might have been cross-contaminated from nearby non-organic crops that are being sprayed. Organic meat and produce is often more expensive because the farming generally operates on a smaller scale, is more labour intensive and produces smaller yields.

What’s so good about organic food?

The real benefit of organic farming is environmental. Without the use of harsh pesticides and fertilisers, the soil is at less risk of being damaged or nutritionally depleted than in conventional methods, making the land go further and it more ecologically sustainable.

But the main reason people buy organic? There’s a perception that organic food is healthier. And while organic produce does contain lower levels of pesticide residues (which I might add are also monitored in non-organic foods to ensure consumer health and safety), scientific opinion is divided on whether this impacts nutrient levels in the food. Up until recently, most studies have concluded that there is insufficient evidence to show that organic food has higher levels of nutrients (see here and here) but one new meta-analysis has found higher levels of some antioxidants in organic food (see here). Is this it then? Conclusive evidence that organic food is more nutritious? Not quite. There are many things that impact a foods nutritional quality, other than the use of pesticides: length of time from paddock to plate, storage of the produce during its travel, exposure to light and heat, etc, etc.

How can we ensure the food we buy IS actually organic?

Due to the increasing demand, we are not only seeing local organic fruit and veg, but also imported organic produce and even packaged foods labelled as using organic ingredients.

But the standards that govern organic practices are voluntary and the word ‘organic’ is not regulated in Australia (theoretically meaning anyone can whack it on a label). Domestically marketed organic products are commonly certified by seven organisations classified by the Department of Agriculture, Fisheries and Forestry (DAFF). So make sure you are buying certified organic!

In summary?

Pros of buying organic:

• Lower pesticide residues & chemical use
• More environmentally friendly and sustainable
• Humane treatment of animals in meat farming

 Cons of buying organic:

• More expensive
• No significant difference in most nutrient levels (perhaps with the exception of some antioxidants)
• No strict regulation of organic labelling so you may be thinking you’re buying organic but you actually aren’t

The verdict

Ultimately it comes down to personal choice. If you can afford to buy organic produce, then certainly, go ahead. There are obvious environmental benefits. But stick with fresh local produce and avoid commercial packaged foods that claim to be organic- the processing really defeats the purpose in my book. However, I would not be telling my clients that they all must buy organic because it is not financially viable for everyone to do so and I’d rather they were regularly consuming adequate amounts of fruit, veg, grains and meat, than small amounts of organic food.

My takeaway tip

If it’s your health you’re worried about, try instead to buy fresh, local produce to reduce the distance your food is travelling (and support local farmers) and ensure it is of high nutritional quality. 

Spicy tomato & bean baked eggs

 This is a popular dish based on eggs baked into a rich tomato sauce. Here I cooked fresh tomatoes down with red capsicum, red kidney beans and a whole heap of Mexican chilli powder, cracked an egg in the centre, topped with cheese and baked in the oven. It's a deliciously warming winter brunch or easy and light dinner.

I made the recipe serve 2 by using a small tin of red kidney beans but if you want to feed the family use a 400g can of red kidney beans and 2x400g cans of diced tomatoes instead of fresh (no-added salt versions of course!). Serve with a piece of toast and dip away…

Spicy tomato & bean baked eggs

*Mexican chilli powder is a spice mix of
paprika, chilli, cumin, oregano, pepper
& garlic. I used Masterfoods Mexican
Chilli Powder Medium.

1/4 large brown onion, diced
1/2 large red capsicum, roughly chopped
3 large tomatoes, roughly chopped
125g can no-added-salt red kidney beans, drained and rinsed
1 tsp minced garlic
Minced or fresh chilli, optional, amount to your liking (I used 1/2 tsp minced)
1/2 Tbsp Mexican chilli powder*
2 eggs
2 Tbsp grated parmesan
Parsley, chopped, to garnish
2 slices wholegrain bread

1. Saute onion in a small saucepan over low-medium heat until the onion is translucent. Add garlic, chilli and Mexican chilli powder.
2. Add capsicum and cook until just tender. Add tomatoes and red kidney beans and simmer for at least 15 minutes.
3. Divide mixture among 2 individual oven-proof dishes (such as 2-cup capacity ramekins). Make a well in the centres and crack an egg into each. Top with parmesan.
4. Bake at 200°C for around 10 minutes or until eggs are just set. 
5. Sprinkle with chopped parsley and serve with wholegrain toast.

Serves 2.

Your guide to eating out (with all of the enjoyment and none of the guilt!)

Eating out can easily become your undoing when trying to lose weight or just eat healthily. Why? Because you get surrounded by delicious sights and smells and you tell yourself you MUST have all three courses AND finish each plate because, well, it would be a waste not to get your money's worth. But a few changed perceptions and a few different menu choices and eating out doesn't have to result in food comas, diet guilt or dwindling funds.


Problem 1: It all tastes so delicious so I can't help but keep eating.

Solution: Practice the art of mindful eating. Eat slowly and savour each bite of food. Put your knife and fork down between mouthfuls and take time to talk to your table guests. You'll find you'll  be satisfied with a smaller portion. Can't decide what to order? Order a few dishes amongst the table and share them- that way you'll get a taste of everything.


Problem 2: I cannot go to a restaurant without ordering dessert: it's my favourite part!

Solution: There's no need to go without dessert, especially if this is the part of the meal you most look forward to. But why not skip the main and go for an entree and dessert instead? Or share a main with a friend then both enjoy dessert? Another option? Choose a lighter, fruit-based dessert and hold the extra cream.

Problem 3: The meal was so expensive, I can't bear to see food go to waste.

Solution: There's no need for the food to go to waste, most restaurants will happily bag up your leftovers in a doggy bag for you to take home and enjoy the next day. You can also check with the waiter or waitress the size of the meal before you order it so you'll have an idea of whether it will be big enough to share (which also means a shared cost).


Problem 4: I'm often so hungry when I get there, I fill up on the complimentary bread and then regret it.

Solution: Avoid arriving to a restaurant so hungry you could eat a horse- this is when we tend to overeat. The aim is the eat when you are slightly hungry and stop when you are just feeling satisfied. Have a small snack such as a few nuts or a glass of milk before you go out so you can say no to the bread altogether and save room for the main event!


Problem 5: I enjoy the meal while I'm out but it tends to come back to bite me later on that night. 

Solution: Rich, fatty or surgery meals, carbonated drinks like soft drink and alcohol can result in reflux or heartburn. Order meals with creamy or oily sauces on the side, avoid the super sickly desserts or share them to halve their potency, and drink mostly water. And your Mum's old advice of wearing stretchy pants when eating out? Take it. Tight belts, stockings and pants that cut in around the stomach can also contribute to reflux.

Problem 6: I don't know how to control myself when faced with a buffet.

Solution: An 'all you can eat' buffet loses its appeal when you eat so much you feel physically ill. Have one plate, and one plate only (you wouldn't fill up your plate 3 or 4 times at home, so why would you when you're out?). Have a good long look at everything on offer before putting anything on your plate- that way you avoid the regret when you pile your plate with lasagne but then see the amazing looking souvlaki. Start with the salads or veggies. Fill half your plate with these and then just add a taste of each of the most delicious looking dishes.


Problem 7: I just don't know what the healthiest thing is to order.

Solution: As a general rule: avoid anything deep fried, with lots of cheese or processed meats such as bacon, ham or salami, creamy sauces or curries, fatty cuts of meat like pork belly, chicken wings or sausages. Instead, opt for: lean meats or seafood that have been grilled, baked, steamed, braised or stir-fried, tomato-based sauces, plenty of veggies and baked potatoes or grainy bread. Don't be afraid to ask the waiter or waitress to hold the chips, put the dressing on the side or have an extra side of vegetables.

Baked raspberry and barley mini puddings

I thought I'd keep in the pearl barley theme (click here for my last recipe: beef and red wine pearl barley risotto) and share a recipe I made using it in a sweet pudding. Think rice pudding, but instead of using rice you use chewy, nutty pearl barley! This delicious dessert is satisfyingly high in protein and fibre, low in fat and sugar, and only 518kJ (124cal) per serve! I like these puds warm, but they are delicious cold too, and can be made ahead of time, refrigerated, and even re-heated. You can also cook the pearl barley ahead of time, just refrigerate until needed.

Ramekins have become my best friend in the kitchen of late. I love making desserts in individually portioned serves, not only because it helps you control how much you eat, but also because it looks so cute! So why not invest some money (and they don't have to be expensive, let me tell you) in some 1 cup capacity ramekins and get baking!

Baked raspberry and barley mini puddings

1/3 C pearl barley

2 eggs

1 ½ C skim milk

2 Tbsp castor sugar

1 tsp vanilla extract

1/3 C frozen (or fresh) raspberries

1. Add barley to a saucepan of boiling water and stir for a couple of minutes. Reduce heat and simmer for 40-50 mins until tender but still chewy and swollen to ~1C. Drain and rinse.

2. Divide barley evenly amongst 5 x 1-cup capacity ramekins, sprayed with a little olive or canola oil. Divide raspberries amongst ramekins, placing on top of barley and set aside.

3. Whisk eggs, milk, castor sugar and vanilla until well combined. Pour evenly over the barley mixture.

4. Bake at 160°C for ~45-50 mins until puffed and just set (still with a slight wobble in the centre).

Serves 5. Can be served warm or cold.

Easy ways to get your 5 a day

If you’re anything like the 93.2% of the population (ABS, 2014) who aren’t meeting their recommended vegetable intake, you’ll know that meeting the 5 a day can be difficult. But it doesn’t have to be! Here’s my guide to up your intake and enjoy your vegies in the process!

The Australian Guide to Healthy Eating recommends 5 serves of vegetables a day for most adults (slightly more for younger and middle-aged men and lactating women).

But what’s a serve?

A serve of veg is about 75g which is equivalent to:

- ½ cup cooked vegetables

- 1 cup salad vegetables

- ½ medium potato or sweet potato

- 1 medium tomato

- ½ cup cooked legumes (beans, peas, lentils)- that’s right, legumes count as a veg!

So, how do you fit all of that into a day?

As an example, you could aim to include 2 cups of salad veg with lunch and 1.5 cups of cooked veg with dinner. Alternatively, you could experiment with including vegies in your cooked brekky or raw vegie sticks into a snack.

My top tips for a vegie-packed day:

      1. Make buying vegetables a main part of your weekly shop so you always have something in the crisper, pantry or freezer.

And they don’t all have to be fresh, cans of tomatoes and legumes, or frozen peas and other vegetable mixes are just as good!

      2. Stuck in a vegie rut? Try a vegetable you haven’t tried before.

Sick of the same carrots, peas and broccoli? Make an effort to try a new seasonal veg each week- eggplant, leek, silverbeet? Here’s looking at you!

      3. Spice things up… literally!

Plain veg can be a little bland- toss your vegies through with herbs, garlic, chilli, nuts, dukkah or lemon juice and make vegies the flavour stand-out of the dish!

      4. Experiment with different cooking methods.

Do you usually just boil or steam your veg? Why not try spraying with a little olive oil and stir-frying, roasting or barbequing your veg? Charred, caramelised or crispy vegies add a whole other dimension.

      5. Sneak some extra veg into your casseroles, pasta dishes or even sweet baking!

Boost the fibre of your meal by replacing some of the meat with lentils, red kidney beans or chickpeas, grated carrot or zucchini, finely sliced mushroom or capsicum or a handful of spinach. And they don’t just have to be in savoury meals- carrot and cinnamon in a cake are a match made in heaven and beetroot and chocolate are delicious too!

      6. Dish out your vegies first, not last, when plating up.

An easy way to ensure you meet your serves is to regularly stick to the ¼, ¼, ½ plate rule and dish out ½ a plate of vegies followed by the protein and carbohydrate portions of the meal.

      7. Eat the rainbow.

And no, I don’t mean the Skittles rainbow. Try eat a range of vegetable colours every day- red, orange, green, purple, white- they all contain different vitamins and minerals, so eating a variety will mean you make it easier to meet all your nutrient needs. Aim for at least 3 different colours or types of veg on every plate.

      8. Don’t ‘save’ all your vegie portions for dinner- spread them throughout the day.

Some grilled tomato, mushrooms and wilted spinach with eggs & toast for brekky, some roasted chickpeas or carrot and celery sticks with hommus for a snack, and a delicious salad sandwich or leftover stir-fry for lunch. Just to name a few!

      9. Join the meat-free Monday revolution.

Change the way you think by planning meals around types of veg rather than types of meat. Stuffed capsicums, cauliflower ‘rice’, grilled vegie stack, lentil burgers, red kidney bean burritos or pumpkin soup. There are so many delicious dishes that make vegies the star.

      10. Get in touch with nature and where your vegies are coming from.

Why not grow your own vegie patch? It doesn’t have to be big and there’s something very satisfying about eating home-grown, nothing-added, fresh-as-you-can-get veg! Don’t have the space? Check out your local farmer’s markets and get to know the growers.

Image source: taste.com

Beef and red wine pearl barley risotto

I'm a big fan of risotto- such a hearty winter dish. It always amazes me how thick and rich it becomes just by the slow cooking process. But I wanted to see how it would work with pearl barley (my latest favourite grain) and with red wine and beef instead of white wine and chicken, which is the most common risotto flavour combo. And it turned out quite well, if I do say so myself! I topped it with sliced beef steak but it would also work with slow cooked beef in the dish. This dish does take some time to prepare, so make it worthwhile and cook up a big batch and freeze some for next time!

Why not experiment with your own risotto this Winter? A basic recipe requires a grain (such as aborio rice or pearl barley), stock (chicken, beef or vegetable), wine (white with chicken or veg and red with beef or lamb) plus some onion, garlic and vegetables! 

Beef and red wine pearl barley risotto

1 C pearl barley, soaked in 3 C water for at least 2-3 hours, then drained and rinsed

3 C reduced salt beef stock

2 C water

½ C red wine

1 brown onion, diced

1 tsp minced garlic

2 C mushrooms, sliced

1 ½ C carrots, sliced

4 C thinly sliced silver beet or spinach

350-400g lean beef steaks

1 bunch broccolini

1.  Saute onion, garlic, carrots and mushrooms in a large saucepan over medium heat until just soft.
2.  Meanwhile, in a separate saucepan, bring stock and water to the boil, then keep on a gentle  simmer.
3.  Add pearl barley to the saucepan over a low-medium heat and stir to coat. Add wine and cook, stirring, until most of the wine is absorbed.
4.  Add ½ C (or 1 ladel) of stock at a time to the barley, stirring occasionally, until most of the liquid is absorbed. Repeat until most of the stock is used and the barley is tender but still chewy, and is no longer absorbing any more liquid (~45-55 minutes).
5.  In the last 10 minutes of the cooking, sprinkle steaks with salt and pepper and cook in a frypan over medium-high heat until cooked to your liking. Remove from the pan and slice.
6.  Add silver beet or spinach to risotto and stir until wilted (adding more liquid if necessary).
7.  Meanwhile, steam broccolini until just cooked.
8.  Serve risotto topped with slices of steak, with broccolini on the side.

Serves 4-5

8 Things People Say That, As A Dietitian, I Hate!

Food is one of those things that everyone knows, because everyone eats! Unfortunately for Dietitian’s like me, who have studied hard for four years at university in a highly competitive and academically challenging degree, this also seems to automatically make everyone an expert on food, nutrition and health. It comes with the job. But sometimes people say things that just really get to me. Here’s my top eight (and my rebuttals- I used to be on the debating team, alright?):

      1. "I know this [insert fad diet here] works because my [insert acquaintance, celebrity, or random person on the internet, here] did it and lost so much weight!"

Ah, Dr Google. What would we do without you? Well, not have people waste money and effort on weird diets that only work while you’re on them, then cause repeated cycles of shame and food envy, for one. Fad diets are just that- passing fads. If they were really that miraculous for our health and weight, we’d all be on them. And then they wouldn’t be called diets, they’d just be called eating.

Bloated and not sure why? Just ask
Dr  Google, he'll know.

2. "Carbohydrates are evil… especially after 5pm."

Anyone who claims a food group is evil has obviously no idea what the word ‘evil’ means. So let me set the record straight. Carbohydrates are not evil. They will not hide in you pantry til you’re asleep and happy and come into your room to stab you in the eye with one of their pointy edges (spaghetti? Here’s looking at you), or call you names, or even make you fat! Wholegrain carbohydrates (and even the regular white kind, in moderation) are an essential part of our diets, providing us with energy, fibre and a whole range of vitamins and minerals. As for the ‘no carbs after 5pm’ rule? Absolutely. Unfounded. Rubbish.

      3. "I’ve been eating terribly lately so I’m going to do a detox to cleanse my liver."

The liver is an amazing organ. Its main job is to filter out toxins. In fact, it’s been doing it perfectly well every day since you were born, so what makes you think it needs your help now? Really want to show your liver and kidneys a little TLC? How about just eat well in the first place.

 

'Detoxing' is marketing genius- create a problem that doesn't
even exist, tell people about it, then tell them you can fix it
with your amazing product!

      4. "Coconut oil is so good for you. So I use it for everything- I even eat it by the spoonful because I heard it prevents [insert horrible diseases here]."

While I would personally prefer to choose unsaturated oils like olive and canola that are backed by copious amounts of scientific research, I have nothing against coconut oil in moderation. But, and to quote a recent blog post I read and loved (click here) “when has it ever been a good idea to eat oil by the spoonful?”.

      5. "I’m intolerant to gluten" [when they have never had a single test and don’t even really know what gluten is- see youtube clip, above]

Coeliac disease is a serious condition. Even the tiniest amount of gluten can make a person with it very sick and result in them not absorbing important nutrients properly. They have to use separate toasters, avoid storing gluten-containing and gluten-free foods together and be extremely vigilant when eating out or buying their groceries. It is not a disease I would wish upon anyone, so why would you willingly want to subject yourself to its treatment? What’s more, eliminating gluten will not help you lose weight or make you healthier. In many cases it does the opposite, because many gluten free products are loaded with extra sugar and fat to make them taste better, and often lack the fibre of the gluten-containing versions.

 

Clean eating? Sure the idea is good, but
who came up with that name?!

      6.  #cleaneating

I really don’t understand the premise of clean eating. Like, does that mean all other food is dirty? That said, if your ‘clean eating’ just means you are cutting out junk and overly processed foods and replacing them with whole fruits, veg, grains etc then go for it! But the hashtag should really just be #eatinglikeanormalhealthyperson.

      7.  [In an article or conversation about obesity and the rise in lifestyle diseases] "Obesity is a growing concern and rates of type 1 and 2 diabetes are also rising."

Type 1 diabetes has NOTHING to do with obesity. It is an autoimmune disease, not a lifestyle disease. The two types are very different and I find it very insulting to lump sick (and often skinny!) kids and adults, who have no choice when it comes to getting diabetes, in with the type 2 diabetics who have diabetes because of poor lifestyle choices (and even that is not everyone- there are many risk factors for diabetes, not all of them lifestyle-related). So get your facts straight journo’s.

      8. "I object to vaccinations so my kids will never get them."

Ok, so this may not be nutrition related, but its science related, and people who take an anti-vaccination stance really bug me. It’s fine to have your own opinion but please don’t put the health and safety of your child AND every child who ever comes in contact with your child, at risk of terrible diseases that science has the ability to prevent.

If all else fails, just eat real food (and for goodness sake,
ask a professional about your health issues!)