Beyond Spaghetti and Meatballs
It’s said that everyone loves Italian food, and that’s probably a safe bet when you’re talking about pizza, pasta, and gelato.
But there’s so much more to the country’s cuisine than those iconic dishes. Italy is divided into 20 regions, and its topography includes both the rugged Alps in the north to the sun-baked islands of Sicily and Sardinia. Every region draws from its specific geography to make dishes that define the local fare.
That’s why you’ll find lots of seafood and briny ingredients like capers in Sardinia, and strudels and dumplings called knödel in northern Italy’s Trentino-Alto Adige, a province where the food is influenced by its proximity to Austria (it has been part of Austria in the past and is known as the South Tyrol in English).
In Sicily, one of Europe’s greatest melting pots, the food bears the mark of centuries of invaders, including the ancient Greeks and Romans, Arabs from North Africa, Normans from northern Europe, and aristocrats of medieval Spain, all of whom left delicious evidence of their stay in the island’s kitchens.
Some key ingredients can be found from north to south, however. Olive oil is the foundation of Italian cooking, though butter is prevalent in the northern alpine regions. You’ll always find fresh herbs, local wines, cheeses like mozzarella or Pecorino, and, of course, pasta, both fresh and dried, in every shape you can imagine.
Sunbasket’s menu traverses the country from tip to toe. Emmer wheat, grown in mountainous central Italy, was the inspiration for our Farro Risotto with Zucchini, Tomatoes, and Soft-Cooked Eggs. Our duck ragù with potato gnocchi, Pecorino, and endive hails from northern Italy where cool climates help potatoes grow abundantly. Tempeh Bolognese and Rigatoni with Roasted Broccoli is a vegan version of the classic meat sauce from Bologna.
Illustration by @boccaccinimeadows
Seven Ways to Eat Right When You’re a New Mom
Along with the joys of the early days of motherhood, new parents often deal with exhaustion and the changes that come with learning to care for a brand new person. Mothers preoccupied with the demands of their newborn sometimes forget to take care of themselves. But good nutrition is critical for both babies and their mothers. Recovering from the stresses of pregnancy and birth, while supporting healthy milk production for breastfeeding moms, requires extra attention to nutrition. Here are some tips to help moms stay healthy while having fun with the baby.
Bone up on calcium
A woman’s need for calcium is greater during pregnancy and while breastfeeding. Studies have shown that women often lose three-to-five percent of their bone mass during breastfeeding, however, they recover it rapidly after weaning. This bone loss may be caused by the growing baby’s increased need for calcium, which is drawn from the mother’s bones. The National Academy of Sciences recommends that women who are pregnant or breastfeeding consume 1,000 milligrams of calcium every day. In addition to dairy, good sources of calcium include dark green, leafy vegetables, such as broccoli, collard greens, and bok choy. Canned sardines and salmon, tofu, and almonds can also boost calcium levels.
Bump up the calories
Don’t be in a rush to lose your pregnancy weight—rapid weight loss can impact breast milk production. If you’re breastfeeding, you’ll need an additional 500 calories a day. A gradual weight loss of one-to-four pounds per month for a nursing mother is appropriate.
Get your omega-3s
For optimal newborn brain, eye, immune, and nervous system development make sure you’re getting adequate omega-3 fatty acids. Eating two to three servings of fatty fish, like trout and salmon, per week can help boost the amount of omega-3s in breast milk. Plant sources of omega-3 fatty acids include walnuts, flax, and chia seeds.
Power up on protein
Newborns need protein to help sustain growth, and moms need it to promote healing and recovery from the physiological strains of pregnancy and childbirth. Lactating women should get approximately 20 grams of additional protein daily. Lean meat, fish, legumes, dairy, nuts, seeds, and eggs are good choices for boosting protein intake.
Snack with your newborn
Babies tend to eat every two to four hours. Having small, frequent, nutritious snacks with your baby is a good way to make sure you’re eating, too. Keep a few snacks in the diaper bag for those times when hunger strikes and you’re not near the kitchen. Pre-cut fruits and vegetables, hard-cooked eggs, yogurt, smoothies, nuts, cheese, and whole grain crackers are great snacks that you can enjoy while your little one eats.
Stay hydrated
Maintaining an adequate amount of fluids is important for health, as well as keeping up milk supply. Pay attention to your body’s signals—new mothers often ignore thirst. Invest in a large water bottle to help ensure you stay hydrated. Fill it up in the morning and make sure you have finished it (at least once) before you head to bed.
Take it easy
This is not the time to start getting fancy in the kitchen. Make it easy on yourself and choose simple-to-prepare meals. Shortcuts, like ordering Sun Basket meals, can make your life much easier and help keep your family eating healthfully. Break out the slow-cooker or multi-cooker to help get meals on the table with minimal effort. Fresh or frozen pre-cut vegetables, cooked rotisserie chicken, and frozen parboiled quinoa and brown rice can also help shorten meal prep times.
Artwork by Ekström Design
A Vegan Diet Can Help Reduce Your Carbon Footprint
Limiting the number of animal products in your diet is not only good for your health, it’s also good for the long-term benefit of the planet. Sun Basket’s vegan meals can help you go full-on plant-fueled, or simply incorporate more vegan meals into your weekly menu. Remember, it’s not an all-or-nothing proposition; reducing animal product consumption by any amount will help the earth keep hold of its resources.
Don’t waste your energy.
The amount of energy used to raise animals for food far surpasses what’s needed to cultivate vegetables and fruits. Overall, livestock takes a huge toll (much greater than that of most plant foods) on the climate. Feed production and transport, the carbon release that happens when rainforests are cleared to make room for agricultural land, as well as the transportation of livestock, food production, increased need for refrigeration, and more, are all having a big impact on our fragile planet.
Dreadful, droughtful, and wasteful.
With the world’s freshwater supplies at an all-time low, water conservation is of the utmost importance. Raising animals requires a lot of water. It’s used to grow food for them to eat, to hydrate them throughout their lifetime, and for processing (cleaning, mixing, etc). A single ⅓ pound beef burger, for example, requires an estimated 660 gallons of water to produce. That’s the equivalent of taking a 5½ hour shower.
Join the emission opposition.
If you’ve ever driven past a feedlot you know that cow farts are no joke. Those methane emissions are a contributor to the greenhouse gases that are slowly warming the planet. According to a report by the Environmental Protection Agency, agriculture is responsible for about 9 percent of the total U.S. greenhouse gas emissions, with livestock—especially cattle—representing about one-third of those emissions.
Cucumber-Apple Tonic with Turmeric and Kale Recipe
This bright and bracing pick-me-up is like a salad in a glass. Tart green apple, fresh ginger, and lemon give it snap, while a little maple syrup helps to balance the acidity. Yes, it’s loaded with lots of good-for-you ingredients, but you should make it because it tastes so good.
Cucumber-Apple Tonic with Turmeric and Kale
Serves 2
Shopping List
1 organic cucumber
1 organic green apple
½-inch piece organic fresh ginger
1 organic lemon
1 cup loosely packed organic baby kale
2 tablespoons pure maple syrup
¼ teaspoon ground turmeric
1 cup sparkling water
⅛ teaspoon kosher salt
1½ cups ice
Tools
Peeler, fine-toothed grater, optional, fine-mesh strainer, blender, pitcher or bowl
1 Prep the ingredients
- Cut the cucumber in half crosswise, coarsely chop half for the tonic; cut the remaining half crosswise into ¼-inch-thick slices for garnish.
- Peel the apple; cut the apple into quarters lengthwise and cut away the core.
- Grate or peel and finely chop enough ginger to measure 1½ teaspoons.
- Using a peeler, remove 2 wide strips of lemon zest to make twists, or remove one end from the lemon and cut one ¼-inch-thick round, then cut the round into half-moons, for garnish.
- Juice the remainder of the lemon; measure 1½ tablespoons lemon juice.
2 Blend the ingredients
In a blender, combine the chopped cucumber, apple, ginger, kale, lemon juice, maple syrup, turmeric, salt, and ice. Blend until smooth, then strain through a fine-mesh strainer into a pitcher or bowl. Stir in the sparkling water and
3 Serve
Divide the tonic between two tall glasses, garnish with cucumber slices and a lemon twist, and serve.
Nutrition per serving: Calories 140, Protein: 2g (4% DV), Fiber: 5g (20% DV), Total Fat: 0g (0% DV), Monounsaturated Fat: 0g, Polyunsaturated Fat: 0g, Saturated Fat: 0g (0% DV), Cholesterol: 0mg (0% DV), Sodium: 10mg (0% DV), Carbohydrates: 32g (11% DV), Total Sugars: 23g, Added Sugars (maple syrup): 12g (24% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Vietnamese Lemongrass Marinade Recipe
The sweet, salty, spicy, citrus-y flavors in this phenomenally delicious seasoning paste are straight-up Vietnamese. Use it to season pork, chicken, shrimp, even tofu. When it comes to fish sauce, the chefs in our kitchen swear allegiance to the Three Crabs brand, preferred for its in-your-face umami taste. Chef Justine always goes big on Vietnamese flavors, and suggests using one cup of this marinade per pound of meat.
Vietnamese Lemongrass Marinade
Makes about 1¾ cups
Shopping List
3 or 4 stalks organic lemongrass
2 or 3 cloves organic peeled fresh garlic
1 to 3 organic Thai chiles, optional
¾ cup organic cane sugar
¾ cup fish sauce, preferably “Three Crab” brand
Tools
Garlic press or fine-toothed grater, optional, whisk, medium bowl
1 Prep the ingredients
- Remove the tough outer layers from the lemongrass stalks; using the bottom of a cup or the back of a chopping knife, bruise the inner layers, then finely chop enough to measure ¾ cup.
- Finely chop, press, or grate enough garlic to measure 2 teaspoons.
- If using, remove the stem, ribs, and seeds from the chiles. Finely chop the chiles. Wash your hands after handling.
In a medium bowl, whisk the sugar with the fish sauce until the sugar dissolves and the fish sauce achieves a syrup-like consistency.
Whisk in the lemongrass, garlic, and as much chile as you like.
Use at once or transfer to an airtight container fitted with a lid. Close the container and refrigerate for up to 2 weeks or freeze for up to 6 months.
Suggested uses:
- In a large bowl, combine the marinade and up to 1¾ pounds thinly sliced boneless pork shoulder or pork chops and stir to coat. Cover and refrigerate for at least 30 minutes and up to 2 hours.
- In a large bowl, combine the marinade and up to 1¾ pounds chicken breasts or thighs and stir to coat. Cover and refrigerate for at least 30 minutes and up to 2 hours.
- Lightly brush the marinade on shrimp or tofu.
Cook the meat, shellfish, or tofu on a grill or roast at high temperature on a wire rack, being careful of the sugar caramelizing quickly and burning.
Transfer the marinated meat, shellfish, or tofu to a platter and serve.
Chef’s Tip: For an even easier and smoother preparation, thinly slice the lemongrass into rings, then using your food processor, blitz until the consistency of coarse sand. Coarsely chop the garlic and chiles; add to the lemongrass and pulse a few additional times to combine.
Nutrition per serving (2 tablespoons): Calories: 60, Protein: 4g (8% DV), Fiber: 0g (0% DV), Total Fat: 0g (0% DV), Monounsaturated Fat: 0g, Polyunsaturated Fat: 0g, Saturated Fat: 0g (0% DV), Cholesterol: 0mg (0% DV), Sodium: 1280mg (53% DV), Carbohydrates: 12g (4% DV), Total Sugars: 11g, Added Sugars (organic cane sugar): 11g (22% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Nine Things You Must Do to Eat Healthy When You’re Pregnant
There’s more to healthy eating while you’re pregnant than just eating for two. Your own body is going through changes that require a fresh look at your diet. Here, Sun Basket’s team of dietitians offer some tips to help satisfy you, nourish your baby, and promote comfort and well-being during your pregnancy.
- Be a picky eater. Certain foods are at high risk for containing listeria, a bacterium that’s found in water and soil and can harm you and your baby. To decrease your risk, in addition to safe food handling, choose pasteurized cheese, heat deli meat to steaming (160 degrees), and avoid pâté and meat spreads.
- Choose healthy snacks. Eating small meals throughout the day can be helpful, especially if you suffer from morning sickness or feel you can only fit a tiny bit into your stomach. The key is to pick snacks that are packed with nutrients. Apples and nut butter, an egg on whole wheat toast, vegetables and hummus, and a smoothie made with fruit, spinach, and Greek yogurt are all good choices.
- Cook at home. You can choose better-quality ingredients and use less salt and butter, resulting in more nutritious meals. Making extra to have on hand for another meal later in the week, or for when the baby suddenly decides they’re hungry, can give you a little more “me” time.
- Cut the caffeine. You don’t have to go cold turkey on coffee, but try to limit your caffeine intake to no more than 200 mg per day, which is roughly one 8-ounce cup of coffee. Keep in mind that caffeine levels vary depending on the bean and brewing method. If you find yourself needing a pick-me-up, and other decaf herbal teas can be a good alternative. Ginger, chamomile, and peppermint teas can also help with nausea.
- Don’t double down. Eating for two doesn’t mean doubling your calorie intake. Overeating can put you at risk for gestational diabetes and high blood pressure and will make it harder to lose the baby weight once you’re no longer pregnant. Most people don’t require any extra calories during the first trimester. During the second and third trimesters, approximately 350 to 400 additional calories should be plenty. If you are carrying twins or multiples, more calories are required. Make sure those calories come from nutrient-dense foods, like lean proteins, fruits, vegetables, legumes, and whole grains. Caving to cravings like ice cream, fried chicken, and macaroni and cheese is fine once in a while. Just keep portions to a minimum.
- Eat the rainbow. Your body needs a variety of nutrients during your pregnancy. Because different colored fruits and vegetables offer different nutrients, I recommend eating the colors of the rainbow. Add plenty of spices and flavors to your meals, too. Research suggests that exposing your baby to a variety of flavors in the womb may actually result in an adventurous eater.
- Fill up on fiber. Constipation is a common problem for pregnant people. It’s thought to be due to hormones that relax the intestinal muscle, combined with the pressure of the expanding uterus. Fiber helps keeps things in motion. The American Pregnancy Association recommends consuming 25 to 30 grams of fiber daily, along with plenty of water. Fruits, vegetables, whole grains, and beans are all great resources of nutrient-dense fiber.
- Go fish. There’s a lot of confusion in regards to eating seafood while you’re pregnant. The good news for pregnant people is that most seafood is not only safe to eat, but also provides critical nutrients for brain development and a healthy nervous system. In fact, research has found children whose mothers avoided fish during pregnancy had nearly double the risk of a low IQ by age eight. The FDA recommends that pregnant people consume two to three servings of a variety of seafood weekly. Raw fish, as well as those high in mercury—shark, tilefish, king mackerel, swordfish—should be avoided because of potential health risks. Enjoy raw oysters after your baby is born.
- Rise and dine. You already know that breakfast is the most important meal of the day, but that’s even truer when you’re pregnant. Babies grow around the clock so skipping breakfast may mean your baby loses out on essential nutrients. Many pregnant people dealing with nausea find they feel the best in the morning. Take advantage of this and fuel up with nutrient-dense smoothies (add a little ginger if nausea has been an issue), eggs, vegetables, or some calcium-rich yogurt with fruit and nuts.
Artwork by Ekström Design
10 Yoga Poses to Help You Sleep Better
Yoga can get you going in the morning and help you slow down at night. In fact, a Harvard study found that people who practice yoga consistently for just eight weeks slept better than those who didn’t practice.
Certified yoga instructor and Sun Basket’s marketing copywriter, Jenny Fant takes us through some mellow moves to prepare your body and mind for a good night’s sleep. After a few stretches to let go of tightness, try some twists to send new blood to fatigued muscles and organs, and inversions to give your heart a break and reverse the stresses on your body, you’ll be ready for a night of solid shut-eye.
Seated forward fold: Sit with your legs stretched out directly in front of you, reach up and THEN over with your upper body and extended arms. Think about lengthening your torso rather than crunching your abs.
Head to knee: While still seated, hold onto your feet, ankles, or outer calves, and use your biceps to pull your head closer to your knees, lengthening as you stretch. If that feels like too much, just let gravity do its thing while you chill out and hang there.
Butterfly: Return to an upright seated position and press the soles of your feet into one another, letting your knees butterfly out to either side. Pull your belly button into your spine and sit tall.
Reclined butterfly: Keeping your feet in place, slowly lie on your back. Place one hand on your heart and one hand on your belly and chill here for a few breaths.
Bridge: Set your feet parallel, about hips’ width apart. Pressing your feet into the ground, use your legs to lift your back (try to relax your booty). Lay your shoulders and arms parallel on either side of your body to support you in the pose, or clasp your hands on the floor below your tailbone. Hold here for two to five full cycles of breath.
Wheel: With your feet still parallel, and pressed into the mat, put your palms on the mat next to your ears, with your fingers pointing towards your feet and your wrist towards the top of your head and push up from your biceps. Keep your feet as parallel as possible. Hold for two to three full cycles of breath.
Plow: Come down to your back, reset with some calming breaths. From here, lift your hips up and out of your torso and let your legs follow up and over toward (or perhaps even past) your head. Keep your feet engaged (either flexed or pointed).
Legs up the wall: If you only do one pose at night, DO THIS! Sit on the floor sideways against a wall. Gently turn your body, laying your back on the floor and bringing your legs up the wall. Lay close to the wall so that your legs are supported perpendicular to your reclined torso. If a pillow or block feels good right under the hips, add that for support. This passive inversion helps change the flow of blood and can help reduce anxiety, stress, and insomnia. Stay in the pose for five to 15 minutes.
Supine twist: Start on your back, with your legs extended and your arms beside you. Slowly draw your right bent knee into your chest and then over towards your left side body. Keep both shoulders both firm to the mat, lessen your twist if necessary. Repeat on the opposite side.
Corpse pose: Come onto your back, let arms and legs fall into a comfortable position and close your eyes. Some call this the hardest yoga pose of all. Zonk out in any position that feels most fitting: a block or blanket under your sacrum or behind the heart might feel nice as well. Relax your breathing, try not to move at all for one to five minutes. Allow yourself to become aware of where your thoughts are moving. Are you falling asleep? Are you thinking of tomorrow’s to-do list? Without self-judgment, use this time to observe where your mind wants to go when you ask it to be still.
Five Essential Strategies for Strawberry Season
For us, the first sign of summer isn’t when the weather gets warm. It’s when we spot the first bright red, ripe strawberries at the market. Thus begins our season-long hoarding of one of summer’s most delicious fruit. We add strawberries to salads, smoothies, and desserts, sprinkle them over bowls of yogurt for breakfast, or eat them straight from the basket on our way home from the market. But their flavor isn’t the only reason why we love strawberries. Here are our essential strategies for living your best life during strawberry season.
Always, always buy organic.
Strawberries are soft and porous, which means they can easily absorb harmful things in the environment. In fact, they top the Environmental Working Group’s Dirty Dozen list of produce with the highest level of pesticide residue.
Keep them longer.
Store unwashed strawberries in a glass jar (a mason jar is perfect for this), seal with a lid and refrigerate until ready to use. The berries will stay fresh for up to 10 days or longer. No lie. Washing berries before storing them will cause them to mold.
What the hull?
To cut berries with a minimum of waste, insert the blade of a paring knife into the berry at a 45° angle underneath the green cap. Turn the knife one direction, while rotating the berry in the opposite direction continuing until the core releases.
Room temperature for the best flavor.
Though berries should be refrigerated to keep them fresh, the cold temperatures mute their flavor. Always serve them at room temperature for the biggest blast of berry flavor.
A berry powerful fruit.
Strawberries may look sweet and innocent, but in terms of nutrient value, these little fruits are a true force of nature. When compared with its fellow members of the fruit world, the strawberry ranks among the highest in sugar content making it great for both weight and diabetes management. Strawberries are also a powerhouse of antioxidants and a good sources of potassium and manganese.
Orange you glad it’s berry season?
A serving of about eight strawberries has more vitamin C than an orange. That big dose of ascorbic acid not only boosts immunity but also supports collagen production for healthy, glowing skin.
To-Jo: Mushrooms with a Mission
A Sun Basket recipe is only as good as the ingredients used to make it. That’s why we work with suppliers like To-Jo to bring you the very best, sustainably-produced mushrooms we can find.
Run by the D’Amico family for four generations, To-Jo embodies all the values that we look for in our suppliers: A commitment to supporting their workers, the most sustainable growing practices, deep roots in the community, and a great tasting product.
Sun Basket’s Nutritional Guidelines
Every Sun Basket recipe is developed to deliver a nutrient-rich meal with the most delicious ingredients available. Our team of registered dietitians has established nutritional standards for our meal plans that incorporate the recommendations of the 2015 Dietary Guidelines, as well as the latest science, nutrition, and health research; recommendations from leading health organizations, and their own extensive clinical nutritional experience.
Here’s the breakdown:
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Calories: Sun Basket meals typically provide between 550 and 750 calories, which is approximately 30% of the 2,000 calorie daily intake level used as a standard reference set by the Dietary Guidelines. Recipes for our Lean & Clean plan are always 600 calories or less.
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Protein: The recommended intake for the average individual is 50 grams, though it’s important to remember that protein needs vary: for example, pregnant and nursing mothers require more, while infants and children require less. All Sun Basket recipes, except our vegan meals, provide at least 20 grams (40% of the recommended Daily Value) of protein per serving. Our vegan meals provide at least 15 grams (30% of the recommended Daily Value).
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Fat: Extensive research supports the health benefits of certain fats and recommends replacing saturated fats with unsaturated fats to reduce the risk of cardiovascular disease. Sun Basket focuses on using high quality ‘good’ unsaturated fats (olive oil, nut oil, seeds, avocados, etc). We follow the Dietary Guidelines recommendation to consume less than 10% of daily calories per day from saturated fat. Our Lean & Clean recipes have five grams of saturated fat or less.
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Carbohydrates: When it comes to carbs, focus on the source, not the number. We put complex carbohydrates—including whole grains, fruits, and vegetables—at the center of most Sun Basket recipes, and limit simple carbs such as refined grains and sugars. Our Paleo meals have the least amount of carbohydrates.
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Fiber: The Harvard School of Public Health recommends children and adults consume 20 to 30 grams of fiber daily. Our meals provide five grams or more per serving in the form of fruits, vegetables, and complex carbohydrates, which makes them an excellent source of fiber.
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Sodium: The Dietary Guidelines and Institute of Medicine recommend limiting sodium to 2,300 mg per day. We try to keep sodium levels at 800 mg per serving. You can always cut back on the amount of sodium by using only portions of the sauce or dressings and using minimal salt when seasoning.
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Sugar: The Dietary Guidelines recommend consuming fewer than 10 percent of total calories from added sugar. For a 2,000 calorie diet, this means no more than 48 grams, or 12 teaspoons of sugar, per day. We keep added sugars to a minimum; and choose unrefined sweeteners like agave, honey, coconut nectar, and maple syrup. Our Lean & Clean recipes have no added sugar.
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