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!

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!