Tag Archives: vegetables

Can I Ever Lose Those Last 10 Pounds?

If you have been reading my blogs for any period of time, you know I don’t believe in crazy diets, diet pills, shakes or whatever the “quick-fix-cure” of the moment is.  I believe in making small changes to your diet and fitness regimes that reflect a change in ‘lifestyle’ for your long term health benefits.  Changes that you can stick with that aren’t once a year resolutions, or fixes that will have you lose 20 pounds in 2 weeks. Continue reading

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Farro with Carmelized Vegetables

This is an all time favorite of mine.  The farro and the carmelized veggies make for such a delicious meal.  There are so many ways you can add your own twist to this recipe too. If you come up with your own delectable creation based on this recipe please share it in the comments below.  I’d love to try it!

  • I cup farro
  • 2 tbls. Extra virgin olive oil
  • 2 tbls. balsamic vinegar
  • ½ tsp. coarse sea salt
  • 2 garlic cloves, minced
  • 1 small sweet onion
  • 1 tbls. Fresh thyme (or 1 ½ tsp. dried thyme)
  • 1 carrot, minced
  • 1/4 cup corn (fresh or frozen)
  • 1/2 cup frozen edamame
  • 1 oz. fat free feta

Rinse the farro in a colander before cooking.  You can add some salt-free chicken bouillon for flavor if desired.  Cook as directed.

Add 1 tbl. EVOO,  and heat on medium high.  Add garlic, onions, carrot into a sauté pan.  Cook for 4 minutes.  Reduce heat to low and allow the onion and carrot mixture to carmelize,  cooking for about 10 minutes.  Add the thyme, corn, and adamame.  Mix well.  Add the cooked farro, remaining 1 tbls. EVOO and balsamic vinegar and mix well.  Toss in crumbled feta and serve. 

Serves about 6 servings.

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Make Vegetables the Star of the Show

I grew up with my family creating a very successful hamburger, family-style restaurant chain, but I must confess, my love diet has gravitated more toward vegetables, and away from beef every year.

Vegetables deliver excellent nutritional possibilities at a reduced calorie count.  In the Weight Watchers system, vegetables are point-free.  Summer is the Olympics of the vegetable growing season.  The possibilities are boundless with a cornucopia of colors and possibilities. Continue reading

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Spring Has Sprung the Fruits & Veggies!

With the arrival of spring, the excitement of fresh vegetables and fruits is inspiring! What brilliant flavor profiles can we make with asparagus, micro-greens, basil, and strawberries?  Strawberries are sweet and versatile and packed with nutrition! Imagine a light and sweet strawberry puree with hidden tones of basil over almond flour pancakes.  A light salad with micro-greens, goat cheese crumbles, fresh slices of strawberries and asparagus tips making a dressing of pureed strawberries, basil and champagne vinegar!  A robust pork loin dinner with roasted pork loin cooked lying on a bed of rhubarb, strawberries and thyme served with wilted kale with sliced baby new potatoes and shallots with roasted asparagus drizzled with basil flavored olive oil.  Dessert could include Grand Marnier marinated basil and strawberries over vanilla yogurt ice cream with a sprig of mint on top.  Continue reading

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The Best Reasons to Load Your Plate with Veggies

One basic way to help you reach our weight-loss goals is to add more vegetables to your daily food plan.  At this point, you may be rolling your eyes, but keep an open mind. Vitamins, minerals and antioxidants fill vegetables.  An added bonus of eating vegetables is their density and reduced calorie totals.  This means you can eat more food for less total calories. Continue reading

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Are There Any Real Benefits In Buying Organic Produce?

The controversy continues over the nutritional and health supremacy of organic fruits and produce over conventionally grown.  

Every week a new ‘definition’ point of view is established.  

Paula Maier - OrganicThese are some facts to take into account.

It has been found that in about 60% of studies that organic food is higher in some nutrients than conventionally produced food.  

These statistics can be refuted by other studies, but you need to look if the studies that are being compared are done on the same physical area over-time.  Otherwise you are comparing apples to oranges because the soil being tested is not the same.

Polyphenols are antioxidants and may be one of the main reasons fruits and vegetables are healthy for us.  

One issue to consider is what the organic growing process filters versus conventional growing.  

Plants grown organically have to grow stronger from the start because they have to fend off a range of insects and growth disease on their own.  

This ‘defensive compound’ they create may help to keep us healthier according to Charles Benbrook, a researcher at Washington State University. He is with the National Academy of Sciences as chief science consultant for the Organic Center.  

He states. “If you keep putting on more and more nitrogen fertilizer the way conventional farms do, you drive yields up and produce bigger plants.  But, this dilutes the plants’ levels of vitamins, minerals and polyphenols.”

Shelf-life and sugar content

Apples, celery, pears, potatoes, strawberries, sweet bell peppers and sweet potatoes are higher in pesticides on the Dietary Risk Index (DRI), and lower on the Organic Risk Index (ORI).  This affects their shelf-life, and sugar content.  Also to be considered is if the plants are grown domestically (where they are subject to our mandates and regulations about growing procedures) or abroad.

Bottom Line?  Seek out the information in DRI from the EPA and other agencies, and imported vs. domestic statistics when you are making decisions about whether you want to buy organic or domestic fruits and vegetables.  

Make informed decisions with all of the facts.

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