What Are These?

I just came from the local grocery store where I stopped to pick up a few fresh vegetables for today's lunch.  I picked up some beautiful fresh cauliflower, beets, romaine lettuce, tiny yellow tomatoes, celery and carrots.  Nothing unusual there.  Sometimes I do buy what some people might consider unusual vegetables, like fennel, artichokes or celeriac. 

When I got to the checkout counter, a young lady probably in her early twenties was the checker.  As she proceeded to check the items, she suddenly stopped and picked up one of the bags and turned it round and round and upside down looking for a number.  There wasn't one on the item.  She looked very confused and said "What are these?"   What are these I thought....why, beets of course.  Just plain old ordinary beets with the tops on ... nothing different or fancy about that!

I am finding more and more frequently that many young people don't know what fresh vegetables and fruits look like.  This is a failing on so many levels.  Not only are these children not learning at home what these vegetables are, but they are obviously not being shown these things at school.  I actually had one young male checker ask me what a grapefruit was!  My gosh, how can you get to be twenty years old and not know what a grapefruit or a beet is!

We wonder why there is such an epidemic of obesity in this country.  The only vegetable some children know is actually a vegetable is french fries...a sad commentary on the state of nutrition and nutritional education in this country. 

Fresh vegetables and fruits should be the mainstay of your diet, not an incidental occurrence.  Two thirds of the space on your plate should be occupied by vegetables....raw or cooked, fresh or frozen, and if you MUST even canned.  There really isn't any excuse for skipping vegetables, they are easy to cook (actually cooking much faster than meat) and there are so many varieties that you are sure to find a few you can love.  Once, when I was on a vegan diet I actually had someone ask me if it wasn't boring.  Boring?  There are only a handful of types of meats.  I can't even count the variety of vegetables and fruits out there.

I am impressed that at the school where my granddaughter attends, the chef there actually pays attention to what the children are actually consuming.  The children are participating in a game of sorts where they must include a food from each of the food groups on their plate at lunch time.  At the end of the year the class with the most "stars" for achieving this will have a special party just for them.  You wouldn't believe how hard these kids are working at it!  At the same time, they are actually learning new foods and consuming them without complaint.  Amazing.

If you are a parent or grandparent it is part of your responsibility to introduce your child to new and different foods.  They may or may not be crazy about them.  They don't have to eat a plate full, but just "taste" the fruit or vegetable.  You would be surprised how if you start children off at a very young age eating a large variety of vegetables, they will continue to do so all their lives.

Both of my granddaughters were introduced to vegetables when they first started to eat baby cereal.  Instead of mixing the cereal with milk or formula, I actually pureed a vegetarian vegetable soup which I kept on hand and mixed their cereal with that.  They loved it!

Some children prefer raw veggies like carrots that they can "dip" in ranch dressing.  Cherry tomatoes in various colors are fun for small children.  Make it interesting.  But, whatever you do, introduce new fresh and frozen vegetables to your child.  Don't be afraid to try several times.  Sometimes that first bite of a fresh roasted beet might not impress, but with repeated tastings, the child will come to love that bright red treasure.

No purchased bottled vitamin is as good for you as fresh fruits and vegetables.  You can not take the place of the valuable enzymes and vitamins in fresh foods by popping a pill.  If we want to end the cycle of obesity and poor health we see in this Country today, we MUST begin to educate our children about the value of fresh fruits and vegetables.  I hope someday I will not have to tell the checker in the grocery store what a grapefruit or a beet is!

EASY FRESH VEGETABLE RECIPE OF THE DAY



1 Large head Cauliflower
1 Large sweet Onion, sliced
2 Tablespoons olive oil
Garlic Salt to taste

Separate cauliflower florets into 1/2 inch pieces.  Slice onion into thin slices. Saute the onion in the olive oil over medium heat until translucent, then add cauliflower and garlic salt.  Continue to saute onions and cauliflower in large frying pan, occasionally adding low salt chicken broth or water to keep it moist until the cauliflower is crisp tender.  

You can sprinkle this with a little parmesan cheese for an extra treat !
Eat your veggies!!!


God Bless and Good Health

Vegetable of the Day - Brussels Sprouts

The oven is heated to 350 degrees and the brussels sprouts are sliced in half, onions into large cubes, and sprinkled all with olive oil and garlic salt.  They will roast for about twenty minutes and become delicious little green globes full of great nutritional value!

Another recipe you might try is this one:

Roasted Brussels Sprouts

Author: CopyKat Recipes

Recipe Type: Side Dish

Prep time: 10 min

Cook time: 25 min

Serves: 8

Roasted Brussels sprouts are so tasty, and so easy to make.

Ingredients

• 2 pounds Brussels sprouts
• 1/4 pound bacon
• 1/2 cup diced red onion
• 1/3 cup olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon fresh cracked black pepper

Instructions

Preheat oven to 400 degrees. Slice bacon and pan fry bacon, but only partially cook your bacon, it will finish cooking in the oven, remove bacon from pan, and add diced red onion to the pan. Cook red onion until just softened. Wash Brussels sprouts an slice in half, remove any brown leaves. On a cookie sheet add sliced Brussels sprouts, partially cooked bacon, red onions along with pan drippings and mix well. Pour olive oil over the Brussels sprouts and stir until the Brussels sprouts are evenly coated. Roast for approximately 25 minutes, sprinkle with kosher salt, and add fresh cracked pepper before serving.

Either way, you will not be disappointed!  You can also add walnut halves to this recipe for a delicious and nutrition change.

Brussel sprouts are cool season vegetables. In general, sprouts are harvested when the lower buds mature and reach about an inch in size. Fresh sprouts should feature firm, compact and dark green in color. Avoid sprouts featuring loose leaf, yellowish and light in hand.

Fresh sprouts keep well in the refrigerator for up to a day or two. Remove any damaged or discolored outer leaves and store fresh unwashed sprouts in plastic bags/zip pouches in the vegetable container of the refrigerator.

Here is some nutritional information on these little gems...

Health benefits of brussel sprouts

• One of the nutritious vegetable that should be considered in weight reduction programs. 100 g Brussel sprouts just provide 45 calories but contain 3.8 g of dietary fiber (10% of RDA) and no cholesterol. 
  
• In fact, brussel sprouts are storehouse of flavonoid anti-oxidants like thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates. Together these phytochemicals offers protection from prostate, colon, prostate and endometrial cancers.
  
• Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol has been found to be an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating "Interferon-γ" receptors.
  
• In addition brussel sprouts contain glucoside, sinigrin. Early laboratory studies suggest that sinigrin helps protect from colon cancers by destroying pre-cancerous cells.
  
• Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 142% of RDA.  Along with other antioxidant vitamins, vitamin A and E; it protects body by trapping harmful free radicals.
  
• Zeaxanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions from UV rays. Thus, it helps prevent retinal damage, "age related macular degeneration disease" (ARMD), in the elderly.
  
• Sprouts are good source of another anti-oxidant vitamin A, provides about 754 IU per 100g.  Vitamin A is required for maintaining healthy mucus membranes and skin and is also essential for acuity of vision. Foods rich in this vitamin offer protection against lung and oral cavity cancers.
  
• It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 mcg or about 147% of RDA.  Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; helps prevnt or at least delay onset of Alzheimer's disease.
  
• The sprouts are notably good in many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that are essential for substrate metabolism in the body.
  
• They are also rich source of minerals like copper, calcium, potassium, iron, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
  

Brussel sprouts are incredibly nutritious vegetable that offers protection from vitamin A deficiency, bone loss, iron deficiency anemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.
 

WOW!  If that doesn't impress you, the taste of these little jewels certainly will.  

Now please don't buy FROZEN brussels sprouts, they just aren't the same.  Like some other notable vegetables - squash and potatoes for example...they just are not as good once they have been frozen.  They tend to become wattery and tough and lose their inherent sweetness.  CHOOSE FRESH HERE!

Brussel sprouts are cool season vegetables. In general, sprouts are harvested when the lower buds mature and reach about an inch in size. Fresh sprouts should feature firm, compact and dark green in color. Avoid sprouts featuring loose leaf, yellowish and light in hand.

Fresh sprouts keep well in the refrigerator for up to a day or two. Remove any damaged or discolored outer leaves and store fresh unwashed sprouts in plastic bags/zip pouches in the vegetable container of the refrigerator.

Baby, It's Cold Outside!

What a lovely, white and snowy looking flower!  It is so cold outside this morning it is hard to believe that yesterday it was in the seventies!  But, as is typical of this time of year, a cold front rolled in last night and dropped the temperatures into the thirties!  Yike!  That is such a shock to your system. 

Spring isn't far off though, and we will be planting sweet and savory things in our garden and enjoying the harvested goodies.

Today I want to talk about PEAS!  Particularly the sweet little green peas better known as English Peas.  First let me give you a little nutritional information about these little gems.

Nutritional Value
As a fresh vegetable source of protein, English peas are second only to lima beans. A three-fourths cup serving contains about 100 calories and more protein than a tablespoon of peanut butter or a whole egg, and less than one-half gram of fat. Pretty good news there, huh?

So now lets talk about some delicious ways to serve those nutritious little green treasures.

First here is a SIMPLE little salad you can serve any time..

 

Ingredients

• 4 slices bacon (use 2 slices if you are trying to cut down on fats)
• 1 (10-ounce) package frozen peas, thawed and drained
• 1 cup shredded Cheddar
• 2 hard-cooked eggs, peeled and chopped
• 3 tablespoons mayonnaise (you may use GREEK yogurt in place of the mayo, just add a little salt)
• 2 teaspoons freshly squeezed lemon juice
• Salt and freshly ground black pepper

Directions

In a large skillet, cook the bacon over medium heat until crisp. Transfer to a paper towel-lined plate to drain. Let cool.

In a medium serving bowl, combine the bacon, peas, cheese, and eggs. Stir in the mayonnaise, lemon juice, and salt and pepper, to taste. Serve immediately or refrigerate until ready to serve.

Here is a nice side to serve with a Sunday Dinner...

Just remember not to overcook the peas!

Ingredients:

Servings:

4

Units: US

• 1 lb tiny peas
• 2 ounces butter
• 1 tablespoon chopped fresh mint or 1 teaspoon dried mint
• 1 teaspoon sugar
• salt and pepper , to taste

Directions:

1. Cook peas in a small amount of boiling, salted water, until tender (if using frozen peas, follow package instructions).
2. Drain, and set aside.
3. In another saucepan, heat the butter, and add the peas, mint and sugar.
4. Cook over low heat for 2 minutes, tossing to mix.
5. Add salt and pepper to taste, and serve.
    
    
   AND LAST BUT NOT LEAST,  for those hummus lovers out there...here is a green pea hummus..
    
   1 lb frozen or fresh english peas

   3 garlic cloves (crushed)

   3 tbsps tahini

   1 lemon juice

   1 tsp ground cumin

   1 tbsp olive oil

   chili powder

   salt

   black pepper

    

   1	Add the peas to a pan of boiling water and simmer for 3 minutes.
   2	Drain the peas and put in a food processor along with all the other ingredients; mix well until a paste is formed.
   3	Season with sea salt and black pepper according to taste.
   4	Serve the green pea hummus in a dipping bowl, form a small hole in the centre of the mixture and add a tablespoon of olive oil and lightly dust with chili powder.

    

   Amount Per Serving

   Calories 129

   Calories from Fat 54

   % Daily Value *

   Total Fat 6 g	9%
   Saturated Fat 864 mg	4%
   Trans Fat	0%
   Cholesterol	0%
   Sodium 735 mg	31%
   Total Carbohydrate 14 g	5%
   Dietary Fiber 5 g	20%
   Sugars 4 g

   Protein 5 g

   Vitamin A	31%
   Vitamin C 14 mg	24%
   Calcium 62 mg	6%
   Iron 3 mg	14%
   Potassium 180 mg	1%

   * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

    

   If you haven't tried hummus yet, this might be a great place for you to start!

    

   So get out there and get those peas today.  And, by the way, frozen peas are one of the few vegetables that are just about as good as fresh!  Eat up!

    

   God Bless - Peace, Love and Joy!

    
    

Veggin' It!

Happy New Year folks...boy, hard to believe tomorrow is the last day of 2011.  I'm working hard at getting back on track with weight loss and healthy eating for 2012.  Aren't those some great looking vegetables?  There are so many kinds of vegetables out there nowadays, and I'll bet you haven't even tried half of them yet!  So in this New Year, get adventurous and try something new.  If you have questions about how to prepare them, or a good recipe for a new one, message me!  I'll bet I can help!
I am a true veggie lover! It has been demonstrated over and over that the so-called Mediterranean Diet is the absolute best to prevent heart disease and other health problems...olive oil, fresh vegetables, fish and poultry, very little red meat..so let's all give it a try in this New Year.

If you think of lettuce when you think salad...stop!  Let me share a really good salad fit for a wholesome and filling lunch.

TUNA VEGGIE DELITE


1 Large sweet onion, sliced thinly
1 Large carrot, sliced thinly
6 Radish, sliced thinly..these are the radish you usually see, but don't be afraid to try a large, white daikon radish...it has a slightly milder flavor and great crunch!  Jicama is also a good crunchy choice.

1 Cucumber (or 1/2 of an English Cucumber) sliced thinly

1 Zucchini, sliced thinly

5-6 Campari tomatoes, cut into quarters (small, tasty, sweet on the vine tomatoes) or 1 1/2 cup halved cherry tomatoes
10 chopped green or black olives
1/3 cup of your favorite chopped nuts (optional)
1/4 cup Sesame Seeds (optional)  Could use Pine Nuts instead!
Juice of ONE lemon
2 Tablespoons Olive Oil
1 Tablespoon Tony Chachere Creole Seasoning
2 Cans Albacore Tuna, packed in water, DRAINED

Slice and combine all vegetables and lemon and oil, break up tuna and add to mixture.  Season with Tony Chachere or other creole seasoning..you may substitute salt and pepper or other seasoning if you like, but this really is snappy.  Stir all together and wait about 10 minutes before serving to allow flavors/seasonings to meld.  Yummy...low calorie....packed with tone of great nutrients and very filling!
Happy New Year and Good Eating!

I Love Fresh Market and Mannheim Steamroller

I made a quick pass through The Fresh Market in Macon today. I just love that place. Oh yeah, sometimes it can be a little pricey, but it all depends on what you want.

If you want the highest quality organic fruits and vegetables south of Atlanta, hit the Fresh Market on Vineville Ave. Today I bought fresh, crispy radish, broccoli, celery, strawberries and peaches....I came home and made a lovely platter with a yogurt dipping sauce.

Later I will have some fresh strawberries. Fresh Market also sells fine meats, seafood and Deli items. They stock gourmet items in the canned, frozen and dairy areas. They also have some fabulous desserts. My 95 year old friend and my husband love the sweets (which I must avoid if I want to continue on the 17 Day Diet), so today I purchased them four Red Velvet Cupcakes...

Aren't they lovely? And taste?!? OMG..to die for.

I also decided to make some Weight Watchers Style Vegetable Soup for myself tonight in an effort to avoid eating those lovely cupcakes! I am still doing well on the 17 Day Diet, but had an "off" day yesterday. My stress level exceeded my ability to cope and I fell off the wagon. That doesn't mean the diet is over, just a blip on the horizon and back at it. I have lost 48 pounds and I really want to lose another twenty or so...I can do this!

I have learned to fill in most of the time when I am stressed by doing other things than eating. Listening to great music is one way I find very satisfying. Mannheim Steamroller has just come out with a new Album for Christmas..and we are downloading it today. I find their music exciting one minute and calming the next...it is uplifting and pleasing to the ear. If you haven't listened to at least one Mannheim Steamroller "Fresh Aire" album, you need to check it out. The artistry is amazing.

I am also "visualizing" our upcoming trip to Okaloosa Island in November. The calming and incredible beauty I have seen there brings peace to my spirit.

Last night was a rough one for me as a caregiver, as I was up every two hours all night. Aaaauuuggh. I haven't had a chance for a nap today as Lucy had a hair appointment, we picked up lunch, then off to the eye doctors and fitting for new glasses. After that a quick stop at Kohl's and then to Precision Collision to get the estimate on my auto repair. I still can't believe I was the victim of a "hit and run" at McDonalds on Zebulon Road in Macon. I sure hope they catch that lunatic!

We arrived home this afternoon just in time to avoid the stormy weather. I was told there was some pretty severe hail scattered around out there this evening. After unloading the car, made veggie soup, vegetable platter, fixed dinner for Lucy and now, finally have time to sit down a minute! Whew! What happened to the day?

Tomorrow won't be much better. Physical Therapist arrives at 9 AM, Funeral to attend at 11 AM and Lucy's Orthopedist appointment at 12:15. It will be another quick one.

We are going to the Georgia National Fair sometime this weekend to walk around and visit with my hubby, Kevin, who is demonstrating wood carving both Saturday and Sunday again this year. Hardwood-Designs.net is his web site if you would like to check out his work. It is really nice!

Well, I really haven't had time to think about a great recipe today, so look me up tomorrow, and I promise I will have something special for you!

God Bless

More on Beets!

I have had so many "hits" on my blog about fresh beets, that I decided to publish some really neat healthy facts about those lovely root vegetables.





1. Garden-beet is very low in calories (contain only 45 kcal/100 g) and fat; but is very rich in dietary fiber, vitamins and minerals.

2. The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation which is otherwise can be harmful to blood vessels. High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.


3. Raw beets are an excellent source of folates; contains about 109 mcg/100 g ( Provides 27% of RDA). However, extensive cooking may significantly depletes its level in food. Folates are necessary for DNA synthesis in the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.


4. It contains significant amounts of vitamin-C, one of the powerful natural antioxidant which helps body scavenge deleterious free radicals one of the reasons for cancers development.

5. Beet’s green leaves (tops) are an excellent source of carotenoids, flavonoid anti-oxidants and vitamin A; contain these compounds several times more than that of in the roots.Vitamin A is required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.

6. The beet root is also rich source of Niacin (vit B-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese and magnesium.

7. In addition, this root veggie indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

Beets are also excellent RAW...when I used to go to France beets were always included as one of the shredded vegetables when you ordered a vegetable salad (crudities). Try creating a pretty platter of raw shredded vegetables and serve with a vinagrette dressing before your entree...so healthy and so delicious.

Here's to better eating!

Kids and Fresh Vegetables

Eat your vegetables! Every Mom in the world has said that more than one time. So how do you get your family and kids to fill up on those fresh and fabulous vegetables?

Sometimes it is as easy as finding out how to properly cook those vegetables to maximize flavor a value. I am currently living in the Deep South, and so many times find the vegetables here are cooked to death and swimming in grease...goodbye food value, and actually goodbye fresh, delightful flavor.

Sometimes people have actually formed an opinion about a vegetable they haven't even tasted yet. My little 95-year-old friend told me she didn't like broccoli. Come to find out, she had never even tasted it!

You may find that children frequently like raw vegetables with a "dip" on the side. Most young children enjoy finger foods and are fascinated with dipping them into a tasty sauce. Try mixing Greek yogurt mixed with Ranch Dressing Mix...for example.

I actually introduced my children to vegetables of all types when they were still on baby cereal. I would make a vegetarian vegetable soup using fresh vegetables, puree it and add it to their cereal rather than milk...as a result, all my children and grandchildren love vegetables. Early introduction is key.

For those who haven't had the benefit of early veggie eating, I have found many ways to "trick" them into eating great veggies. Most kids love mashed potatoes, so why not cook cauliflower to the point of being soft, add milk and butter and mash just like mashed potatoes...you will find they love them. Another way I have gotten children to eat fresh summer squash is to cook sliced summer squash with diced onions and diced potatoes in equal amounts and again, mash and add butter and seasonings. Calling this mixture "smoosh" gave it a new name, new texture and again they ate it up!

Shredding carrots or zucchini and adding to meatloaf will slip a serving or more of fresh vegetables into those picky little eaters. Many kids will eat carrot salad made simply with finely shredded carrots, raisins and crushed pineapple mixed in...if the carrots aren't really sweet, add a little Stevia (Truvia is my brand of choice) and watch them think of those carrots in a whole other light. I have also published a recipe in previous blogs for pumpkin casserole and carrot soup which have been proven hits with kids.

So, experiment. Try new ways to prepare those wonderful vegetables. Start early introducing new foods, and you will be rewarded with healthy, vegetable eating children.

Beets! Fresh Beets are Great Food

Yep, this is my second blog today, but I just had to share a way to cook fresh beets that is off the chain yummy!

Buy three to four medium to large FRESH with the nice fresh green tops still attached red beets.

Preheat oven to 375 degrees. Scrub your fresh beets under running water and put the greens aside. Place beets in a COVERED deep casserole dish with about 1/4 cup water.
Put in oven and roast until a meat fork penetrates to the center of the largest beet.
This may take an hour to an hour and a half depending on the size of the beet.

In the meantime, clean the beet greens and remove the stems. Cut up the leaves into bite sized pieces. Cut one small sweet onion into slices and place the beet greens, onion and 2 TBSP oil in large frying pan. Add about 1/3 package Uncle Wiley's Greens Seasoning (available at your local grocery or Uncle Wiley's Company, 1220 Post Rd., Fairfield, CT 06430)...you may use your favorite greens seasoning.

Check the Beets after one hour to see how tender they are. Once the beets are fork tender,remove from the oven and cut in half and then into 1/4 inch slices (DO NOT PEEL). Saute' the beet greens and onions until tender and add the beet slices and continue to saute' just until all the greens and onions are done.

Serve HOT! These are soooooo good that you will think you have never tasted a better beet!