By Lisa Golden Schroeder

I’m a bit of a nutrition obsessive. We’re bombarded daily with conflicting information in the media, both conventional and social, telling us what we need to buy and eat for optimum health. But the nutrition landscape shifts on a weekly basis. Over the years I’ve hitched my healthy foods wagon to a select handful of experts who shun the sensational, concentrating on real science and common sense. My educational background is grounded in nutrition and food science, so the basics are engrained in my head. But over the years, ongoing research has revealed more and better ways to regard our diets. So who to listen to?

I want to share some my favorite nutrition “gurus”—look them up on the web to see their latest advice on current issues. Since my first baby arrived, I’ve paid close attention to Ellen Satter, an expert in feeding children (her finest words: Provide kids with healthful food in a timely manner and leave it up to the kids to eat. No food battles allowed.). Marion Nestle, the oft-quoted expert on the politics of food, is a reliable source of science-based info. Andrew Weil, Harvard-educated physician and founder of the Arizona Center for Integrative Medicine at the University of Arizona (my alma mater), is an authority on less mainstream and more holistic ways of approaching health. And Mehmet Oz, the opinionated television doctor who revels in explaining, in a Hollywood setting, how our bodies work, is fun and deliciously practical. They talk in a no-nonsense way, cutting through the media hype.

Dr. Oz recently wrote a feature article about how we think about food in the U.S., suggesting that we rethink some of our somewhat elitist attitudes. His message: as food lovers we embrace the availability of unique, organic, and local fresh foods. But we often view mainstream frozen and canned foods negatively, dismissing their place in healthy diets. He clearly states there’s plenty to steer clear of in the realm of processed foods, but items like flash-frozen vegetables and many canned foods can be powerhouses of nutrition—at a fraction of the price of their fresh or “fancy” counterparts. If you over buy at the farmers market and allow produce to sit for a long time in the crisper, you may end up with veggies with extremely diminished vitamin content compared to that bag of frozen broccoli florets waiting for you at a moment’s notice. And canned corn, beans, tomatoes are available year ‘round, at an amazing cost-per-serving, high in nutrients and with little waste. Many processors are using organic produce and significantly reducing the amount of sodium they use. I always have a stash of cooked beans on my pantry shelf—high in protein and fiber. Ready to rinse and toss into chili, salads, or grainy pilafs. In a price-versus-nutritive value comparison of commonly purchased foods, like peanut butter, honey, mustard, olive oil, eggs, milk, and canned tuna, the less expensive version of nearly all (with fancy imported mustards and fresh tuna running even with the basic and canned versions) give the biggest payoff.

On a different food front, Dr. Andrew Weil is dabbling as a restaurateur, recently writing a book called True Food about his food philosophy of seasonal, sustainable, simple, and pure food.  Supported by unique recipes that bring that precious time in the kitchen to life. His approach is much less mainstream, even edgy by some standards. We’re not all going to seek out ingredients like yuzu or sea buckthorn juice—sort of like orange juice that’s rich in antioxidants. But we can and will introduce flavors from many kinds of cuisines (white balsamic vinegar, tamari soy sauce, Sriracha hot sauce, Marcona almonds, flax meal, tahini) that boost the flavor of whole grains, fruits, vegetables, and lean meats. His message is aligned with Dr. Oz, with an emphasis on eating wholesome, minimally processed foods. And spending time in the kitchen to ensure that what you feed your family will be first and foremost delicious, but will also provide the biggest bang for your spending and cooking buck. I hope I’m not sounding bossy or preachy, but take a few important minutes in 2013 to consider the food you buy and how you make it for your family.

By Lisa Golden Schroeder

A roast chicken at my house never has enough drumsticks. When I pull a whole bird from the oven, before I start carving, I’m nervous until I’ve gotten the orders for what everyone wants. It’s easier if my full household is downsized (two boys are in college now), so that my husband and youngest son can both claim a drumstick with no arguments. But soon the house will be full for the holidays and I need to think carefully about cooking for a larger crew.

Now is the time to pop a shallow roasting pan filled with chicken drumsticks and thighs into a hot oven. On any given night I will have no idea how many will grace the table or slouch around the kitchen counter, so my plan is always to have enough for at least six hungry young (mostly) men. Leftovers are welcome for lunch the next day, so I’d rather be generous in what I cook rather than stingy. I really think that the allure of drumsticks or thighs is that there’s an unspoken permission to pick them up to eat. It’s a guy thing, though I like eating with my fingers too.

Crank up the heat, rub a batch of drumsticks with coarsely ground pepper and some flaky salt (or smoked paprika, crushed Italian seasoning, or a mesquite barbecue seasoning) and slide the pan into the oven for about 30 minutes. Roasting the legs at 425˚F not only keeps the bake time short, but also crisps up the skin and ensures really moist meat. And serving them with a hash of winter Brussels sprouts is amazingly good—very seasonal and delicious with the crisp bacon and toasted nuts. Even the most hardcore veggie-phobe will be tempted!

By Lisa Golden Schroeder

We live in a time of bounty—there’s never been more choice (at least in this country) than at any other time. Not only are foods native to our localities plentiful, but foods from just about any part of the world are at our fingertips if we can pay the price. And food processors know what we like, creating new foods we can’t resist. Today I’m focusing on whole, fresh foods—new (to me, anyway) or heirloom varietals that seemed to appear overnight. Here are a few that I’ve loaded into my cart this month…

Red Kuri squash: I found these delicious squashes in the big bin of hard winter squash in the produce department this time of year. Sporting a deep reddish-orange rind, they resemble pumpkins without the ridges. They’re eaten a lot in Japan and I used one, peeled and chopped, with a huge butternut squash to make an ultra-smooth soup for Thanksgiving.

Fallglo tangerines: a little larger and rounder than the average tangerine, I like their thinner rind and juiciness. Terrific for lunch boxes or a snack at your desk.

Giganto pummelos: a relative of the grapefruit and the largest citrus fruit. They look like big green grapefruit with a slightly pear-shape and the green rind is easy to peel away, revealing a bright pink interior that’s sweeter than grapefruit. I like the segments mixed with Cara Cara orange segments (another fantastic citrus to look for this time of year—orange on the outside, pink on the inside), tossed with baby spinach and pomegranate seeds for a winter salad.

It’s fun to taste and compare the unique produce of this season. It’s easy to be excited about the abundance of summer farmers markets, and moan about leaving those sunny harvests as we move into the winter. But there’s plenty to celebrate right now!

A TIME TO GIVE…I would like to say a word about need this time of year. I’ve noticed that the collection boxes for local food shelves have multiplied, and more families need a little help making ends meet. If we’re lucky enough to explore the grocery store for new discoveries, think about sharing your luck. Food shelves receive generous donations of shelf-stable foods, but think about adding a bag of those Fallglo tangerines or Honey Crisp apples. Fresh foods are welcomed and provide much needed nutrition.

By Lisa Golden Schroeder

Okay, today you get to see me actually making one of these simply elegant (and simply delicious—I know, I overuse that word, but it’s true) recipes. I’m not going to say much more than get out there, buy a couple of leeks (don’t be afraid of them, just be sure to rinse them well to remove any hidden sand and dirt in between their layers) and get crazy with the gorgeous selection of fall mushrooms. The combination of sautéed leeks, garlic, and mushrooms is magical—pure umami or that fifth taste after sweet, sour, bitter, and salty—the stuff that makes dishes irresistible. If you’ve still got your grill up and running, rub some boneless breast fillets or thighs with crumbled dried rosemary, salt, and pepper and char-grill them. Or use a stovetop grill pan if you’d like, though I’m usually happy to quickly sear the chicken in a hot skillet before I sauté the vegetables. And this is the kind of supper that calls out for your strategic pantry: serve the chicken with a generous spoonful of pan juices and veggies over al dente pasta, a tender whole-grain pilaf like bulgur or brown basmati rice, or even soft-cooked polenta. Whatever you’ve got on hand that’s quick, making the most of how speedy a really good skillet dish comes together. So get cooking!

By Lisa Golden Schroeder

The first time I had grilled lettuce I was amazed. It had never occurred to me to cook it, a warm spinach salad being the exception. What I actually tasted was a platter of grilled Italian Treviso, a variety of mild radicchio lettuce. The red, charred leaves had a light saltiness and warm, savory crispness that contrasted with the cooler interior. Serving myself from a large platter that circulated around a country-style dining table, I took one taste and hoped the platter would make its way back to me before the Treviso was gone.

Really, cooking greens is nothing new—boiling cabbage, braising collard or mustard greens, sautéing spinach or chard, or stir-frying bok choy are all part of classic regional cuisines world-wide. But those tender salad greens, the ones we just figure go into the salad bowl with dressing, those are the ones that seem heat averse. But I was so wrong. It’s fun to explore less conventional ways of preparing salad ingredients, like sautéing or roasting radishes or cherry tomatoes. Their tender sweetness is only enhanced by a bit of warmth that allows those flavors to bloom. This summer I’ve seen lots of recipes for seared Romaine and butterhead lettuces, quickly cooked over high heat in a grill pan or hot skillet.

But I wanted to revisit that Italian supper, so here’s a playful rendition of a summery chicken Caesar salad. If you don’t have any garlic-infused olive oil (I’m passionate lately about a big bottle I snagged at a local warehouse store), just stir a few finely chopped cloves into your olive oil, letting it steep while you prep the rest of the ingredients. My family really likes the toasted bread slices cut from a dense, chewy multi-grain baguette, which gets nice and crunchy on the grill. A great counterpoint to the tender chicken, smoky lettuces and tangy dressing. And who knows, you may convert a reluctant salad eater by switching up textures and flavors.