Nourish Network

I came of age during the height of America’s low-fat craze; guilt is built into my circuitry. When I’d eat a virtuous meal of steamed veggies I’d end up feeling deprived, but if I dared add olive oil I’d be leveled by guilt. This deprivation-guilt cycle only intensified as I willed the numbers on the scale to drop; the more I obsessed over what was on my plate the more miserable I’d become until, finally, I’d fall off the see-saw and eat an excess of all the “bad” foods I’d been depriving myself of.

But I’ve learned it doesn’t have to be that way. “Good foods” prepared in enticing ways can bring loads of pleasure and “bad foods”–if you’re talking foods like olive oil and chocolate anyway–really aren’t bad at all in reasonable portions. Ironically, when I stopped thinking so much and instead just enjoyed myself my weight actually dropped. I’m not talking mindless bingeing, mind you. I’m talking about engaging with food as, well, food; not a conglomeration of nutrients and numbers and percentages that are destined to make us either miserable or fat or both. The bottom line is that our bodies know better than we think they do. WE know better than we think we do.

This week, I challenge you to give yourself a break. See what it feels like to simply enjoy your meals. Notice how thinking about them as food instead of something sinful or healthy impacts what (and how much) you eat. Notice how it makes your body–and your mind–feel. And, sure, go ahead and check the scale. I’ll bet you’ll be surprised by the results.

Fennel, Red Onion and Blood Orange Salad with Miso-Orange Vinaigrette

I dare you to attach the word “deprivation” to this salad. The bitter blood orange, the earthy miso, the crunchy fennel, the hit of sweet juice and the bite of arugula all come together in a festival of flavors and textures.

1/4 cup freshly squeezed orange juice (not blood orange)
2 tablespoons white miso paste
2 tablespoons extra virgin olive oil
2 teaspoons sugar
2 teaspoons freshly grated ginger
salt and freshly-ground black pepper
1/2 pound arugula
2 fennel bulbs, thinly sliced
2 tablespoons finely chopped fresh mint
1 small red onion, peeled and thinly sliced
2 blood oranges, peeled and cut into 1/2-inch pieces
2 tablespoons toasted pine nuts

Shake together orange juice, miso, oil, sugar, ginger and a pinch of salt and pepper in a tight-sealing jar.

Toss together arugula, fennel, mint and onion. Drizzle dressing over top and toss well. Divide mixture among four plates. Arrange orange sections and pine nuts on top.

Serves 4