A Farmers Market Meal

I was in New York City over the weekend, and I started to get hungry for lunch right when I was near the Union Square Farmers Market. You may think of farmers markets as a place to shop for ingredients, but it is possible to get a good meal there, too.
With lunch on my mind, I passed right by the beautiful raw beets, fennel and salad greens and instead started looking for items that could be enjoyed with no preparation and eaten pretty much without utensils (my friends and I did get a few toothpicks from one of the vendors). My first buy was from a vendor who made tofu and pickled vegetables. I bought small containers of tofu salad, pickled beets and pickled radishes. Next, I got a pint of tiny, incredibly sweet strawberries from New York State. I also picked up a small multi-grain seeded roll.  

I was still in search of a fresh, fuss-free vegetable to accompany my other finds when I spotted a vendor selling small Middle Eastern cucumbers that were nearly seedless. I bought three, one for me and each of my dining companions. Last stop was for a large bottle of water.

We took all of our purchases and spread them out on a picnic table in the middle of Union Square. My friends and I ate the tofu and pickled dishes separately, dipping the roll and cucumbers into the sauces. The tofu was meaty in texture and the flavor was delicious. The sour vinegar in the pickled beets was a welcome contrast to the sweetness of the beets, while the pickled radishes were a tiny bit spicy. The strawberries were a great finish to our delicious and completely satisfying lunch.

After eating, we walked a couple of blocks to One Lucky Duck, Sarma Melngailis's (a contributor to The Best Life Diet Cookbook) carry-out store, where we all shared a vegan raw ice cream. Even though it was spur-of-the-moment meal, our lunch was healthy, delicious and totally memorable. I recommend trying to piece together a meal the next time you visit your farmers market.

For more healthy-eating ideas, check out TheBestLife.com.

Family, Food and Fun

I grew up in a cooking family. In fact, I have no memory of learning how to cook—it was just something I always did. In my family, meals and meal preparation weren't just about food—they were fun times to visit and reconnect.

As a child, I remember that my parents were always interested in new foods, cuisines from different parts of the world and trying new combinations. The basis of these explorations always started with quality ingredients. We would visit farmers markets, try a new root vegetable at the supermarket, sample a new freshly caught fish we had never heard of when on vacation, test recipes that we found in the newspaper.

And we always sat down to eat meals together. We would set the table and turn off the TV. I follow the same tradition today, whether I'm cooking and eating with a group or having a quick lunch alone. I try to resist the urge to eat my solo workday lunch in the car or standing at the kitchen counter. I find that if I take the extra moment to put my lunch on a proper plate and sit down to enjoy it, I get much more pleasure out of my food, I am much more satisfied and I do not overeat.

These principles—using high-quality ingredients and sitting down to enjoy food as well as the company of friends and family—are the main premise of The Best Life Diet Cookbook. If you're looking for tasty recipe ideas that aren't time-consuming and will satisfy the whole family, then this is the book for you. You'll also get loads of information on cooking techniques, details on label reading, and, of course, advice on losing weight healthfully.

For more information on The Best Life Diet Cookbook and Bob Greene's online weight-loss program, check out TheBestLife.com.

Budget-Friendly Foods

We're all looking for ways to pinch pennies in these tough economical times, and believe it or not, you can find some pretty big savings at your supermarket. Check out some of my favorite budget staples below. (Note: The prices reflect the Washington D.C. area where I live—prices in your area may vary.)

CABBAGE
Cost: $1.50 for a two-pound head (five cents per ounce)
Why it's a deal: Cabbage is chock-full of cancer-fighting phytonutrients and is a great source of vitamin C and fiber. Plus, there are so many ways to use it.

CHICKEN THIGHS
Cost: $1.89 per pound (12 cents per ounce)
Why it's a deal: Chicken breast gets all the glory because it's so lean, but even with double the fat and saturated fat, skinless thighs are still a lean meat, with just seven grams of fat and two grams of saturated fat per three ounces cooked.  They're so much moister that you don't have to worry they'll turn out dry. And, they're about half the price.

EGGS (supermarket brand)
Cost: $1.99 per dozen (17 cents per egg)
Why it's a good deal: Eggs offer the highest quality protein, and though they're high in cholesterol, it's usually not a problem for most people. That's because saturated fat in foods—not cholesterol—has a bigger effect on blood cholesterol. And the three grams of saturated fat in two eggs is not much. Looking to cut calories, try liquid eggs in a carton (AllWhites and Better'n Eggs carry the Best Life seal). While liquid eggs are pricier than whole eggs, it ends up costing nearly the same if you remove the yolk and make a cup-for-cup comparison. In other words, 1/4 cup liquid eggs is the equivalent of two large egg whites and costs nearly the same amount.  

FRESH TROUT, CATFISH OR TILAPIA
Cost: $6 to $7 per pound (38 to 44 cents per ounce)
Why it's a deal: Fresh fish can be very pricey. In fact, you can spend $17 or more per pound on some fish, but these three options are usually the least expensive. Trout is my favorite one, and it's also the highest in omega-3 fats.

IN-SEASON FRUIT
Cost: $1.25 per pound or more
Why it's a deal: You often pay less for in-season fruit because it doesn't have to be shipped in from far-away places. I'm lucky enough to have a farmer's market nearby, and I always find that prices are comparable or even a little less than the supermarket. And there's no comparison in taste!

LENTILS (supermarket brand)
Cost: 85 cents per one-pound bag (five cents per ounce)
Why it's a deal: Lentil soup, lentil chili, lentil stew, lentil curry, lentil salad with herbs and vinaigrette—there are so many delicious ways to make lentils. And, all legumes are fantastically nutritious—rich in fiber, iron, B vitamins and phytonutrients—and cook quickly.

OATMEAL (supermarket brand)
Cost: $2.99 per 48-ounce can (seven cents per ounce)
What it's a good deal: You can get your cholesterol-lowering soluble fiber for just 10 cents per 1/2 cup (dry) serving.

PEANUT BUTTER
Cost: $2.50 for an 18-ounce jar of regular (14 cents per ounce); brands that contain no partially or fully hydrogenated oil are usually a little more expensive
Why it's a good deal: Although high in fat, peanut butter contains mostly monounsaturated and polyunsaturated fat, which don't raise LDL ("bad") cholesterol, and it's fairly high in protein. It also contains compounds that help lower blood pressure. And, who doesn't like peanut butter? Smart Balance peanut butter carries the Best Life Seal because of it's added health twist: Heart-healthy omega-3s, which in my opinion, more than justify its extra cost. It's still a low-cost, satisfying food.

SARDINES (Brunswick brand)
Cost: $1.49 per 3.75-ounce can (39 cents per ounce)
Why it's a good deal: Sardines are a very good source of omega-3s, and, if you buy them "bone-in" (most sardines come this way), you get more calcium in a 3.75-ounce can than you do in a cup of milk. Check out the "Crispbread Open-Faced Sandwich with Sardines and Sweet Pepper" in Bob's new The Best Life Diet Cookbook—it's really delicious and very easy to prepare.

For more healthy-eating advice, join Bob Greene's TheBestLife.com.