Tag Archives: vegetables

Spicy Whole Roasted Cauliflower

4 Feb

I feel like cauliflower is often overlooked because it doesn’t have a distinct flavor. I think this is a reason to love it because it can take on other flavors so well. I saw this recipe from Pure Wow a while ago and finally got around to making it.

I did not have all the ingredients in the original recipe, below is what I did.

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Ingredients

1 head cauliflower

1/2 cup plain Greek yogurt

1/2 lemon, zested and juiced

2 tsp chile powder

2 cloves fresh garlic, minced

1 tsp curry powder

1/2 tsp Himalayan salt

1 tsp black pepper

Method

1.Preheat oven to 400°F and line a baking sheet with foil. Remove any green leaves and stem from cauliflower.

2. In a small bowl combine yogurt, lemon zest and juice, chile powder, garlic, curry powder, salt, and pepper.

3. With cauliflower on baking sheet cover with yogurt mixture, evenly over entire surface.

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4. Roast cauliflower for 30-40 minutes, until surface is dry and lightly browned. The yogurt will form a crust in the cauliflower.

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5. Let cauliflower cool for 10 minutes before cutting in to wedges and serving.

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Eat The Rainbow

20 Jun

To get all the vitamins and minerals your body needs it is important to eat a balanced diet and have variety within that balanced diet. Variety is important because different fruits and vegetables provide different nutrients.

eat-the-rainbow

Red

  • Nutrients: lycopene and antioxidants
  • Properties: Anti-inflammatory, reduce the risk of cancer, and heart health
  • Foods: Tomatoes, strawberries, red bell peppers, cherries, raspberries, watermelon,  pomegranates, and goji berries

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Orange/Yellow

  • Nutrients: Beta carotine, vitamin C, vitamin B6, and potassium
  • Properties: Anti-inflammatory, antioxidants, eye health, immune function, skin health, heart health, and cancer prevention
  • Foods: Oranges, lemons, carrots, bananas, butternut squash, mango, apricots, nectarines, pumpkin, summer squash, sweet potato, pineapple, orange and yellow bell peppers, and cantaloupe

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Green

  • Nutrients: Lutein, indoles, folate, and vitamin K
  • Properties: Eye health, cancer prevention, cell regeneration, anit-inflammatory, heart health, skin health
  • Foods: Spinach, kale, asparagus, cabbage, broccoli, kiwi, honeydew, green beans, artichoke, Brussels sprouts, celery, cucumbers, swiss chard, and avocado

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Blue/Purple

  • Nutrients: Antioxidants and Anthocyanins
  • Properties: Anti-inflammatory, cancer prevention, and cognitive health
  • Foods: Eggplant, red grapes, blackberries, blueberries, purple potatoes, plumbs, cabbage, red onions, and figs

Blue-purple-Fruits-Vegetables

White

  • Nutrients: Antioxidants and potassium
  • Properties: Anti-inflammatory, cancer prevention, and heart health
  • Foods: Cauliflower, parsnips, potatoes, leeks, onions, garlic, mushrooms, shallots, and coconut  

White-Color-Vegetables-Packed-with-Vitamins-Nutrients-and-Proteins

 

 

 
Last Updated: 04/06/2011

Serving Size…What’s That?

6 Feb

The information is out there to get 3 servings of dairy/day, 6-11 servings of grains,  to eat 5 day, or to fill half your plate with fruits and vegetables. What does all this mean? What constitutes a serving?

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Fruit: 2 servings/day (generally)

1 serving=1 cup of fresh, frozen, or canned, 1/2 cup dried, or 1 cup of 100% juice.

Fruits provide folate, vitamins A and C, potassium, and fiber.

Examples: Apple, apricot, avocado, banana, blueberries, cherries, grapefruit, grapes, honeydew, kiwi, mango, nectarine, orange, papaya, peach, pear, pineapple, plumb, raspberries, strawberries, tangerine, and watermelon.

Vegetables: 3-5 servings/day

1 serving= 1 cup raw or cooked, 1 cup 100% juice, 1 cup cooked legumes, or 2 cups raw, leafy greens

Vegetables provide folate, vitamins A, C, K, and E, magnesium , potassium, and fiber.

Examples: artichoke, asparagus, legumes (black beans, chickpeas, kidney beans, lentils, soy beans, white beans) beets, bell peppers, broccoli, cabbage, carrots, cassava, cauliflower, celery, cucumber, eggplant, green beans, mushrooms, tomatoes, squash,  zucchini, and leafy greens: kale, chard, arugula, spinach, romaine lettuce.

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Grains: 6-11 servings/day

1 serving=1 oz 1 slice of bread, 1/2 cup cooked rice, pasta, or cereal, 1 oz dry pasta or rice, 1 cup ready to eat cereal, or 3 c popped popcorn.

Grains provide folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber. Choose whole grains, which contain more nutrients, opposed to refined grains.

Examples: Amarath, barley, brown rice, buckwheat, bulgur, millet, oats, quinoa, rye, wheat, sweet potato, potato ,peas, and corn.

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Protein: 2-3 servings/day

1 serving= 3 oz lean meat, poultry, or seafood, 1 egg, 1/4 cup cooked legumes or tofu, 1 Tbs peanut butter, and 1/2 oz nuts or seeds.

Protein foods provides protein,  essential fatty acids, niacin, thiamin, vitamin B6 and B12, iron, magnesium, potassium, and zinc.

Examples: Seafood (tuna, halibut, salmon, mackerel, tilapia, shrimp, crab, lobster), lean meats (poultry, beef, lamb, pork), eggs, legumes (black beans, chickpeas, kidney beans, lentils, soy beans, white beans), nuts/nut butters (almonds, cashews, walnuts, pistachios, peanuts), and seeds (flax, chia, sunflower, sesame, pumpkin).

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Dairy: 3 servings/day

1 serving=1 cup of milk, yogurt, fortified soy milk, and 1-1/2 oz natural cheese.

Dairy products contribute protein, riboflavin, vitamin B12, calcium, potassium, and when fortified vitamin A and D.

Examples: Milk, cheese, yogurt, cottage cheese, fortified soy, almond, or coconut milk.

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Oils: This is not a food group, however it is good to keep serving size in mind.

1 serving=1 teaspoon oil, 1 tablespoon low fat mayonnaise, or 2 tablespoons light salad dressing.

Oils contribute vitamin E and essential fatty acids.

Examples: Fatty fish, nuts, olives, seeds, canola, corn, flaxseed, olive, peanut, safflower, sesame, soy bean, sunflower, avocado, and coconut oils.

Seasonal Eating

16 Oct

In recent years there has been more emphasis on eating locally grown produce and the concept of farm to table eating. A central idea within these concepts is seasonal eating. Seasonal eating is eating foods that are in season, harvested at their peak.

When you eat foods that are currently in season you get more nutrients compared to eating foods that are out of season. This is because the foods are picked when they are at their peak.  Foods that are made available in their off season have less nutritional value because they are picked before they ripen so they can be shipped without spoiling. Eating foods at their peak also means more flavor! Seasonal eating also impacts the environment. Shipping foods long distances creates more fuel emissions. Food that is grown locally or regionally does not have to travel as far to get to you, with fewer emissions. Finally each season brings different fruits and vegetables to choose from adding variety to your diet.

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What is in season for fall?

Apples Artichoke
Asian Pear Asparagus
Avocado Beets
Broccoli Brussels Sprouts
Cabbage Carrots
Cauliflower Celery
Chard Cherimoyas
Collards Corn
Cucumber Dates
Eggplant Figs
Grapes Grapefruit
Green Beans Ginger
Guava Kale
Kiwi Kohlrabi
Leeks Lemons
Mushrooms Mustard Greens
Okra Onions
Ranges Passion Fruit
Peppers Persimmons
Pineapple Pomegranates
Potatoes Raspberries
Sapote Spinach
Squash-Summer and Winter varieties Tomatillos
Turnips Yams

Tuna Salad

22 May

The look, smell, and taste of mayonnaise has never appealed to me. For this reason I did not eat tuna salad until 3 years ago when I decided to make my own version, sans mayo.

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1 can of tuna packed in water with no added salt
1 Persian cucumber, diced
1 tomato, diced
6 pickled green beans, cut in small pieces
1/2 small avocado, sliced
1/4 cup red onion, thinly sliced
1/3 cup pickled jalapeños
2 cups mixed greens
1 cup Red cabbage, shredded

1. In a medium sized bowl mix tuna with salt and pepper to taste
2. Add cucumber, green beans, tomato, avocado, red onion, jalapeños and combine
3. Put greens and cabbage on a plate or in a bowl and top with tuna mixture
4. Finish with a squeeze of lemon or lime

I like the cucumber for crunch and the tomato for moisture. Compared to traditional celery and mayonnaise.

You may also want to…

  • Add curry powder to the tuna mixture to switch up the flavor profile
  • Use salsa instead of tomato
  • Add sunflower seeds for additional crunch, nutty flavor, and healthy fat

Veggin’ Out

10 May

There’s nothing like eating something that looks, tastes, and makes you feel good.

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1 cup Mixed Greens
1 cup Kale
1 cup Red Cabbage
3 Baked Chili Lime Chicken Tenders, chopped
1/2 Medium Avocado
1 Tomato, chopped
1 Persian Cucumber, sliced
1/4 Red Onion, sliced
1/2 cup Carrot, shredded
1/3 cup Pickled Jalapenos