Has the coronavirus pandemic been stressing you out?
I'm having trouble sleeping and feel sick to my stomach when I watch the news. I'm also eating and eating, even though I'm no longer training for any of my spring races.
It's so easy to do. A handful of chips on your way from the kitchen to the living room. A mindless slice of cheese while you're aimlessly perusing the contents of your refrigerator like a hungry middle-schooler. And a glass of wine, or beer, before it's 5 p.m., even on weekdays.
While some people lose their appetite in times of anxiety − many others soothe the negative feelings with food, even when they're not particularly hungry.
"People grab the foods that comforted them during childhood and the pleasure chemical in the brain is released, which is self-soothing," says Kelsey Hutter, a registered dietitian and certified diabetes educator with Allegheny Health Network.
According to the data tracker Nielsen, Americans are buying a heck of a lot of chocolate, ice cream, popcorn and potato chips. Sales of pastry also have soared.
Mindless eating doesn't just wreck havoc on the waistline; it's also bad for your health. Poor nutrition can compromise your immune function.
We've got recipes for people who need a chocolate fix or crave something crunchy. We even have a guilt-free mocktail to enjoy after a hard day in your (home) office.
This refreshing alcohol-free spritzer, perfect for sipping on the porch or deck after a work-from-home day, has just 12 calories.
2 mini cucumbers or ½ large cucumber
8 leaves fresh mint, plus sprigs for garnish
2 lemons or limes
12 ounces lemon or regular seltzer
Slice cucumber(s) into thin ribbons using a mandoline or vegetable peeler. Place in a large mason jar or small pitcher, reserving some for glasses.
Add mint leaves and gently muddle. Squeeze juice from 1 ½ lemons (or limes) into the pitcher, reserving the other half for garnish. Stir in seltzer.
Fill 2 cocktail glasses with ice. Pour drink over ice and garnish with mint sprigs, cucumber ribbons and lemon (or lime) slices, if desired.
Makes 2 drinks.
This nutritious and creamy Middle Eastern dip is low in sodium and high in protein. I like it with a lot of lemon and cumin, but you also could add more garlic, roasted red pepper, paprika, cayenne, cilantro, jalapeno or anything else you like.
If it's too thick, add a little more oil, lemon juice or water to taste. Serve with fresh veggies, whole-grain crackers, toasted pita chips or tortilla chips. Hummus also makes a nice substitute for mayo on sandwiches and in wraps.
1 can (15 ounces) chickpeas, drained and rinsed
Juice of 1 to 2 large lemons
1 or 2 garlic cloves, chopped
½ cup tahini, well mixed
1 teaspoon kosher salt
1 teaspoon ground cumin
Freshly ground black pepper
3 tablespoons extra-virgin olive oil, plus more for drizzling
Paprika and/or chopped parsley, for garnish
Combine chickpeas, lemon juice, garlic, tahini, salt and cumin in a food processor.
Puree the hummus for several minutes until it is smooth and well mixed. Season with pepper, then drizzle in 3 tablespoons olive oil. Continue pureeing until the hummus is super creamy. You may have to add a little water if it's too thick.
To serve, spoon hummus into a shallow bowl, dust with paprika and/or parsley and drizzle with a little more olive oil.
Makes about 1 ½ cups.
Serve with baby carrots, sliced vegetables, crackers, toasted pita or rice crackers.
DARK CHOCOLATE AVOCADO PUDDING
Avocados provide healthy fat and make this pudding super satiating. You can play with the recipe by adding a little ginger, cinnamon or cayenne pepper. If you've got cocoa nibs, they make a lovely and crunchy garnish. Substitute almond or coconut milk for the yogurt and skim milk for a vegan treat.
2 small ripe avocados, pitted and scooped from skin
1/3 cup plain Greek yogurt
¼ cup skim milk
½ cup unsweetened cocoa powder
½ cup maple syrup
1 teaspoon vanilla extract
Pinch of salt
Ground ginger, cinnamon or cayenne pepper, optional
Whipped cream, berries and/or cocoa nibs, for garnish
In a food processor, combine avocados, yogurt, milk, cocoa powder, maple syrup, vanilla, salt and spice(s), if using. Process until very smooth. Refrigerate until chilled.
Serve in individual bowls, either alone or parfait style, layered with whipped cream and berries.
Adapted from "Chia, Quinoa, Kale, Oh My!" by Cassie Johnston (Countryman Press; January 2015)
GINGER AND MOLASSES ENERGY BARS
The key to a good snack is to combine protein, carbs and fat to help you feel satiated, writes registered dietitian Charlie Watson in "Cook, Eat, Run," a cookbook for runners. These energy bars taste like an Archway cookie.
½ cup old-fashioned oats
1 ½ cups all-purpose flour, sifted
¼ teaspoon cloves
1 teaspoon cinnamon
1 teaspoon ground ginger
1 teaspoon baking soda
½ cup vegetable or avocado oil
2½ tablespoons molasses
¾ cup light brown sugar
1 large egg, beaten
2 tablespoons chopped candied ginger, optional
Preheat oven to 350 degrees. Grease and line an 8-inch square baking pan with parchment paper.
In large bowl, mix together oats, flour, cloves, cinnamon, ginger and baking soda. In separate bowl, whisk together oil, molasses, brown sugar and egg.
Pour wet ingredients into dry and stir to combine; the mixture will be thick. Spoon mixture into prepared pan and spread into corners. Sprinkle candied ginger on top, if using.
Bake for 20 to 25 minutes, until top is golden and crisp and middle is just set.
Leave to cool in pan then cut into 24 squares. Will keep for up to five days in an airtight container.
Makes 24 squares.
"Cook, Eat, Run" by Charlie Watson (Quadrille Publishing; February 2020)
If you love snacks with crunch, these toasted chickpeas will make you happy. They're loaded with fiber, zinc, folate and protein and also are gluten-free and vegan. Feel free to experiment with a variety of spices.
1 can (15 ounces) chickpeas, rinsed and drained
2 tablespoons extra-virgin olive oil
½ teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon sea salt
⅛ teaspoon cayenne pepper, optional
Preheat oven to 400 degrees. Line a rimmed baking sheet with parchment paper. Pour chickpeas onto a clean kitchen towel or paper towels and thoroughly pat dry.
Place chickpeas in bowl, and toss with oil and spices. Transfer to baking sheet and spread out in single layer.
Bake for 20 minutes, stir and return to oven for 10 more minutes or until extra crispy. Allow chickpeas to cool completely before serving.
Makes 1 cup.
"Run Fast. Cook Fast. Eat Slow" by Shalene Flanagan and Elise Kopecky (Rodale; August 2018)