My mother-in-law was the fortunate recipient of a large box of fresh tomatoes at the end of the farmer's market on Sunday, and not having a use for 10 lb. of fresh tomatoes, she passed them along to me. And how better to use all those wonderful tomatoes than to make an enormous pot of sauce, ready to freeze for easy post-baby meals? The whole house smells incredible, like an Italian restaurant with that tomato, garlic, olive oil, and basil simmering away. I've made a similar sauce before but not quite in this quantity! And don't worry, at least a quart is going back to my mother-in-law for her generous tomato contribution!
BIG batch of spaghetti sauce with fresh tomatoes
(makes about 6-7 quarts)
30-35 fresh medium sized tomatoes (about tennis ball sized)
3 onions, diced
3 bell peppers, diced
3 carrots, diced
6 stalks celery, diced
12 cloves garlic, minced (more or less to taste)
1/4 c. olive oil
3/4 c. fresh basil, or 1/4 c. dried
3 T fresh parsley, or 1 T dried
3 T fresh oregano, or 1 T dried
1 T fresh sage, or 1 t dried
3 bay leaves
1 t dried fennel seeds
1 T salt
1 1/2 t pepper
1 t red pepper flakes
1 small can tomato paste
In a very large stock pot, saute the onion, bell pepper, carrot, celery, and garlic in the olive oil. It will take a while to saute them all; you might want to work in batches. Meanwhile, dice all the tomatoes. When the veggies are all sauteed, add the tomatoes and other ingredients. Stir well. Bring to a boil, reduce, and simmer, stirring occasionally, for 3 hours or until reduced and slightly thickened. Drain out a bit of the watery broth and pull out the bay leaves; puree the sauce in batches. Add back the watery broth to make it the consistency you'd like. Adjust seasonings and enjoy.
Package in quart sized freezer bags and stack flat in your freezer for a stock of deeelicious sauce ready anytime you want it!
Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts
Wednesday, July 23, 2008
Saturday, May 10, 2008
The Farmer's Market is BACK!
I woke up this morning with the same excitement that was once reserved for my birthday. The Palo Alto Farmer's Market is back! I picked up my Full Belly veggie box and then spent a lovely morning strolling down the aisles of familiar vendors and their fresh spring fruits and vegetables, enjoying the live music.
In this week's veggie box:
Artichokes
Broccoli
Dino Kale
Lettuce
Spinach
Cilantro
Green garlic
Strawberries
I also spent $38.85 at the market on:
3 blocks of Spring Hill cheese
a little over a pound of fresh snapper
3 zucchinis, green onions, 4 Portabello mushrooms, 1/2 pint of strawberries, and a big bag of oranges
Now I just have Weight Watchers meetings to miss until the baby is born in August.
I'm making steamed Asian-style snapper, spinach sauteed with green garlic, and brown rice for dinner.
In this week's veggie box:
Artichokes
Broccoli
Dino Kale
Lettuce
Spinach
Cilantro
Green garlic
Strawberries
I also spent $38.85 at the market on:
3 blocks of Spring Hill cheese
a little over a pound of fresh snapper
3 zucchinis, green onions, 4 Portabello mushrooms, 1/2 pint of strawberries, and a big bag of oranges
Now I just have Weight Watchers meetings to miss until the baby is born in August.
I'm making steamed Asian-style snapper, spinach sauteed with green garlic, and brown rice for dinner.
Monday, April 28, 2008
Peach crumble, spinach-rice soup, and a Daily Menu
I've been craving fresh peach pie for months. Not the kind made with pre-cooked, canned style peaches in a heavy double crust, but with fresh sliced fruit on a light crust, with vanilla ice cream. As it has not been peach season, the craving has been in the back of my mind for months, waiting. It's almost here, peach season; I saw the first local peaches, small and too firm to really be flavorful, at the market the other day, so I know we're heading into the best season of the year! But the craving was still too strong and I remembered that I had frozen peaches from our trip to Frog's Leap last summer.
I pulled them out, along with a few frozen berries, and made a crumble with them. I'm no baker and pie crust is beyond my ability or patience! I made a crumb topping with oatmeal, brown sugar, flour, and a little butter, baked it until it was golden, and enjoyed the peachy goodness! It's not pie, but was quite delicious and used all but the sugar were local ingredients - peaches from Napa, oatmeal and flour from Windborne CSA, butter from Strauss. I'll definitely make this again for a sweet treat that is low in points (I estimated it as 2 Points per serving for the minimal butter and sugar.)
***
Last night's dinner was an Asian-style spinach soup with a little bit of beef (less than a pound for about 6 quarts of soup), rice, lots of leeks, ginger, garlic, cilantro, and Asian spices (soy sauce, Chinese 5 spice powder, lots of black pepper.) I used 5 bunches of spinach and 2 leeks that had been building up in the fridge. The one pot dinner was very satisfying and a tasty last minute throw together meal. It was another almost all local dinner - only the ginger, spices, and soy sauce weren't local.
***
Daily Menu
Breakfast
Peach crumble
Lunch
Spinach-rice soup with beef
2 c. milk
Snack
Yogurt, 1 t. flaxseed oil, and fresh strawberries (yippee!)
Dinner
Young root vegetable braise with fava beans
Green salad with oil and vinegar dressing
Grilled salmon (I found one more package in the freezer while unearthing the peaches! Yay!)
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies, 5-9 servings a day - yes
2. Whole grains - yes (oatmeal, rice)
3. Milk, 3 servings a day - yes
4. Healthy oil, 3 teaspoons a day - yes
5. Protein - yes
6. Limit sugar and alcohol - yes
7. Water - 8+ cups
8. (Prenatal) Multivitamin - yes
I pulled them out, along with a few frozen berries, and made a crumble with them. I'm no baker and pie crust is beyond my ability or patience! I made a crumb topping with oatmeal, brown sugar, flour, and a little butter, baked it until it was golden, and enjoyed the peachy goodness! It's not pie, but was quite delicious and used all but the sugar were local ingredients - peaches from Napa, oatmeal and flour from Windborne CSA, butter from Strauss. I'll definitely make this again for a sweet treat that is low in points (I estimated it as 2 Points per serving for the minimal butter and sugar.)
***
Last night's dinner was an Asian-style spinach soup with a little bit of beef (less than a pound for about 6 quarts of soup), rice, lots of leeks, ginger, garlic, cilantro, and Asian spices (soy sauce, Chinese 5 spice powder, lots of black pepper.) I used 5 bunches of spinach and 2 leeks that had been building up in the fridge. The one pot dinner was very satisfying and a tasty last minute throw together meal. It was another almost all local dinner - only the ginger, spices, and soy sauce weren't local.
***
Daily Menu
Breakfast
Peach crumble
Lunch
Spinach-rice soup with beef
2 c. milk
Snack
Yogurt, 1 t. flaxseed oil, and fresh strawberries (yippee!)
Dinner
Young root vegetable braise with fava beans
Green salad with oil and vinegar dressing
Grilled salmon (I found one more package in the freezer while unearthing the peaches! Yay!)
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies, 5-9 servings a day - yes
2. Whole grains - yes (oatmeal, rice)
3. Milk, 3 servings a day - yes
4. Healthy oil, 3 teaspoons a day - yes
5. Protein - yes
6. Limit sugar and alcohol - yes
7. Water - 8+ cups
8. (Prenatal) Multivitamin - yes
Saturday, April 19, 2008
Fava beans, asparagus, and radishes: Spring veggies galore!
In our veggie box today, I received:
Asparagus
Chard
Fava Beans
Salad Mix
Sage
Leeks
French Breakfast Radishes
Tokyo Turnips
Hooray for asparagus! We've gotten it a few weeks in a row and they've been quickly devoured after just a light simmer. They're so tender and sweet that they need no seasoning at all.
I've never eaten fava beans and am excited to try something new. I found a recipe for them that uses radishes, and turnips, too, so tonight I'll be making the young root-vegetable braise from "Local Flavors" by Deborah Madison. The recipe calls for green onions and I'm going to substitute leeks, which seem to be reproducing in our refrigerator! I just don't use them up as fast as I get them.
I'm also planning on making one of the turkeys that I froze at Thanksgiving this week, which will be great with the fresh sage.
I've found a surprising use for chard and spinach: smoothies. Sounds strange, but fruit and yogurt smoothies disguise the greens flavor and it adds quite the nutritional punch. Jax has even asked for seconds! Lately, I've been using plain soy yogurt (Jax still can't have dairy), frozen peaches from our trip to Napa last summer, frozen berries, a cup of cooked chard, flaxseed oil, and a banana for a very tasty and healthy snack.
Young Root-Vegetable Braise
Sea salt
12 small turnips, peeled, stems trimmed to one-half inch
1 bunch radishes, stems trimmed to one-half inch
6 small carrots (3 to 4 inches long), peeled, stems trimmed to one-half inch
1 pound fava beans, shucked
2 tablespoons unsalted butter, divided
1bunch green onions, trimmed (use 2 to 3 inches of white and pale green part only) and sliced lengthwise
2 tablespoons finely chopped parsley
1 tablespoon finely chopped tarragon
1 tablespoon lemon juice
Freshly ground pepper
1. Bring a large pot of water to a boil over medium-high heat, adding 1 tablespoon of salt per quart of water. Slice the turnips and radishes in half if large; leave the smaller ones whole.
2. Blanch the turnips, radishes and carrots for 5 minutes, less if smaller, then lift them out of the simmering water and plunge them into an ice water bath. Drain, pat dry and set aside.
3. Bring the water back to a boil and add the fava beans; blanch 1 minute. Remove with a slotted spoon and place in the ice water bath. Reserve the cooking water. Pop the fava beans out of their skins and reserve the beans.
4. Melt 1 tablespoon of the butter in a 10-inch sauté pan. Add the green onions and cook over medium heat for about 2 minutes, stirring frequently. Add one-half cup of the vegetable cooking water, the blanched vegetables, half of the parsley and tarragon and one-fourth teaspoon salt. Simmer until the vegetables are fully tender, about 10 minutes or until done. Add one-fourth cup cooking water as needed to maintain a small amount of sauce in the pan.
5. Add the fava beans, remaining butter and lemon juice. Increase the heat and swirl the pan back and forth until the butter has melted. Remove from the heat, add the rest of the parsley and tarragon, season with salt and pepper to taste and serve.
Asparagus
Chard
Fava Beans
Salad Mix
Sage
Leeks
French Breakfast Radishes
Tokyo Turnips
Hooray for asparagus! We've gotten it a few weeks in a row and they've been quickly devoured after just a light simmer. They're so tender and sweet that they need no seasoning at all.
I've never eaten fava beans and am excited to try something new. I found a recipe for them that uses radishes, and turnips, too, so tonight I'll be making the young root-vegetable braise from "Local Flavors" by Deborah Madison. The recipe calls for green onions and I'm going to substitute leeks, which seem to be reproducing in our refrigerator! I just don't use them up as fast as I get them.
I'm also planning on making one of the turkeys that I froze at Thanksgiving this week, which will be great with the fresh sage.
I've found a surprising use for chard and spinach: smoothies. Sounds strange, but fruit and yogurt smoothies disguise the greens flavor and it adds quite the nutritional punch. Jax has even asked for seconds! Lately, I've been using plain soy yogurt (Jax still can't have dairy), frozen peaches from our trip to Napa last summer, frozen berries, a cup of cooked chard, flaxseed oil, and a banana for a very tasty and healthy snack.
Young Root-Vegetable Braise
Sea salt
12 small turnips, peeled, stems trimmed to one-half inch
1 bunch radishes, stems trimmed to one-half inch
6 small carrots (3 to 4 inches long), peeled, stems trimmed to one-half inch
1 pound fava beans, shucked
2 tablespoons unsalted butter, divided
1bunch green onions, trimmed (use 2 to 3 inches of white and pale green part only) and sliced lengthwise
2 tablespoons finely chopped parsley
1 tablespoon finely chopped tarragon
1 tablespoon lemon juice
Freshly ground pepper
1. Bring a large pot of water to a boil over medium-high heat, adding 1 tablespoon of salt per quart of water. Slice the turnips and radishes in half if large; leave the smaller ones whole.
2. Blanch the turnips, radishes and carrots for 5 minutes, less if smaller, then lift them out of the simmering water and plunge them into an ice water bath. Drain, pat dry and set aside.
3. Bring the water back to a boil and add the fava beans; blanch 1 minute. Remove with a slotted spoon and place in the ice water bath. Reserve the cooking water. Pop the fava beans out of their skins and reserve the beans.
4. Melt 1 tablespoon of the butter in a 10-inch sauté pan. Add the green onions and cook over medium heat for about 2 minutes, stirring frequently. Add one-half cup of the vegetable cooking water, the blanched vegetables, half of the parsley and tarragon and one-fourth teaspoon salt. Simmer until the vegetables are fully tender, about 10 minutes or until done. Add one-fourth cup cooking water as needed to maintain a small amount of sauce in the pan.
5. Add the fava beans, remaining butter and lemon juice. Increase the heat and swirl the pan back and forth until the butter has melted. Remove from the heat, add the rest of the parsley and tarragon, season with salt and pepper to taste and serve.
Monday, February 18, 2008
Beef Stew with root vegetables
I have beef stew bubbling away in the crock pot, smelling mouthwateringly delicious, full of the great Full Belly root vegetables that have been wasting away in my crisper drawer for the past few weeks and tasty Chileno beef. I'll post a picture this evening, but here's the recipe in the meantime.
Beef Stew with Root Vegetables
2 lb. stew beef, trimmed of all visible fat and cut into bite sized pieces (I used short ribs cut from the bone, and added the bones for extra flavor. I'll pull the bones out before serving.)
2 T flour (I used whole wheat from Full Belly Farm)
1/2 t. salt
1/8 tsp. freshly ground black pepper
2-3 T Canola oil
1 large yellow onion
1 clove garlic
3 or 4 medium carrots, cut into bite sized chunks (about 3/4")
1 celery root, peeled and cut into bite sized chunks (about 3/4"), or 2-3 stalks of celery, diced
2 or 3 medium potatoes, cut into bite sized chunks (about 3/4")
1 rutabaga, peeled and cut into bite sized chunks (about 3/4")
6 oz. can tomato paste
2-3 c. water or 1/2 beef stock, 1/2 water (I didn't have any stock, but added the bones for flavor)
3-4 cups dry red wine
1 T. Worcestershire sauce
1/8 tsp. freshly ground black pepper
1 tsp. salt
1 bay leaf
1/8 tsp. cayenne
1/8 tsp. marjoram
1 t. thyme
sliced mushrooms
1 cup frozen peas, thawed
Combine the flour, salt and pepper in a large bowl, then toss well with the beef. Heat the oil in a large, heavy bottomed pan (NOT non-stick) and brown the meat in batches. Move the meat to the crockpot.
Add the onions to the pan and cook until translucent but not brown, then move it to the crockpot. Deglaze the pan with 2 c. red wine, scraping up any brown bits; reduce by half, then add the tomato paste, seasonings, and 1 c. water. Stir to combine, bring to a boil, and then reduce to a simmer while you prepare the veggies except for mushrooms and peas. Add the veggies to the crockpot and cover with the pan sauce. Add equal parts wine and water to cover the veggies.
Set the crockpot to low for 6-8 hours, or until the meat is very tender. Add mushrooms and peas for the last 15 minutes of cooking.
Beef Stew with Root Vegetables
2 lb. stew beef, trimmed of all visible fat and cut into bite sized pieces (I used short ribs cut from the bone, and added the bones for extra flavor. I'll pull the bones out before serving.)
2 T flour (I used whole wheat from Full Belly Farm)
1/2 t. salt
1/8 tsp. freshly ground black pepper
2-3 T Canola oil
1 large yellow onion
1 clove garlic
3 or 4 medium carrots, cut into bite sized chunks (about 3/4")
1 celery root, peeled and cut into bite sized chunks (about 3/4"), or 2-3 stalks of celery, diced
2 or 3 medium potatoes, cut into bite sized chunks (about 3/4")
1 rutabaga, peeled and cut into bite sized chunks (about 3/4")
6 oz. can tomato paste
2-3 c. water or 1/2 beef stock, 1/2 water (I didn't have any stock, but added the bones for flavor)
3-4 cups dry red wine
1 T. Worcestershire sauce
1/8 tsp. freshly ground black pepper
1 tsp. salt
1 bay leaf
1/8 tsp. cayenne
1/8 tsp. marjoram
1 t. thyme
sliced mushrooms
1 cup frozen peas, thawed
Combine the flour, salt and pepper in a large bowl, then toss well with the beef. Heat the oil in a large, heavy bottomed pan (NOT non-stick) and brown the meat in batches. Move the meat to the crockpot.
Add the onions to the pan and cook until translucent but not brown, then move it to the crockpot. Deglaze the pan with 2 c. red wine, scraping up any brown bits; reduce by half, then add the tomato paste, seasonings, and 1 c. water. Stir to combine, bring to a boil, and then reduce to a simmer while you prepare the veggies except for mushrooms and peas. Add the veggies to the crockpot and cover with the pan sauce. Add equal parts wine and water to cover the veggies.
Set the crockpot to low for 6-8 hours, or until the meat is very tender. Add mushrooms and peas for the last 15 minutes of cooking.
Wednesday, October 31, 2007
20 Pounds of Tomatoes
My mother in law (MIL) gave us a box of tomatoes that she bought at the end of the farmer's market for a song. 20 pounds is a LOT of tomatoes!! I've got three stacks of tomato slices in the food dehydrator, and made a huge pot of tomato sauce that simmered all day with tons of veggies - onion, garlic, celery, carrot, and zucchini. I made polenta lasagna for dinner, packaged 8 individual pasta meals for MIL, served some to Jax for lunch (he dunked his grilled cheese into it), and put 4 quarts into freezer bags in the freezer. I still have about 5 pounds of tomatoes left, and I'm out of creative juices. I don't want to can them and Mr.M won't eat raw tomatoes. Do you know any tasty tomato recipes that will freeze well?
Thursday, July 26, 2007
Pumpkins, pressure cooking, and a daily menu
On our evening walk around the neighborhood, one of our neighbors gave us two small pumpkins. He has an edible front yard - pumpkins, plums, apples, and rosemary are easily recognized, plus a variety of xeriscape-style plants rather than a lawn - and the pumpkins are starting to come in. Jax carried one of the pumpkins, the size of his head, back to our house and they're on my kitchen table awaiting dismantling. I am going to roast them and use the flesh for pumpkin chili, one of my favorite uses for pumpkin. It lends a subtle sweetness, a creamy textures, and added fiber and vitamins. What's not to love? I'll be sure to post a recipe once I make it.
Another fun kitchen find: a pressure cooker! I ordered a second-hand model and several cookbooks with birthday money and it was on my front porch when I got home yesterday. I squeeled like Christmas and tore into it, and I can't wait to cook with it. The books (Cooking Under Pressure, Complete Vegetarian Cookbook, and Whole Grains Every Day, Every Way), all by Lorna Sass, whole grain guru, are being devoured and I'm excited to try all the variations of whole grains and beans. Who knew that quick grains and beans would thrill me so?
I am currently drying peachs, plums, nectarines, and apricots for tasty oatmeal additions later in the year. I bought a food dehydrator last year and never even broke it out of the box; I bought a box of dented and bruised fruit at Sigona's Farmer's Market and figured this was the best use for it. In the cooler months, I make crockpot steel cut oats with dried fruit, and homemade dried fruit will be a welcome addition! (Dried fruit is not CORE; Points must be counted for them.)
I'll be at my mom and dad's house for dinner, so I can't post the menu yet - I don't know what we're having.
Daily Menu
Breakfast
yogurt, grapes
Lunch
Lentil tamale pie
apple
Dinner
Unknown!
WPA (Weekly Points Allowance) points used today: 0
WPA points available: 20
Activity points today: 4
Activity points this week: 12
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies - 5+
2. Whole grains - polenta
3. Milk - yes
4. Healthy oil - yes
5. Protein - yes (lentils)
6. Limit sugar and alcohol - yes
7. Water - 8+
8. Multivitamin - yes
Another fun kitchen find: a pressure cooker! I ordered a second-hand model and several cookbooks with birthday money and it was on my front porch when I got home yesterday. I squeeled like Christmas and tore into it, and I can't wait to cook with it. The books (Cooking Under Pressure, Complete Vegetarian Cookbook, and Whole Grains Every Day, Every Way), all by Lorna Sass, whole grain guru, are being devoured and I'm excited to try all the variations of whole grains and beans. Who knew that quick grains and beans would thrill me so?
I am currently drying peachs, plums, nectarines, and apricots for tasty oatmeal additions later in the year. I bought a food dehydrator last year and never even broke it out of the box; I bought a box of dented and bruised fruit at Sigona's Farmer's Market and figured this was the best use for it. In the cooler months, I make crockpot steel cut oats with dried fruit, and homemade dried fruit will be a welcome addition! (Dried fruit is not CORE; Points must be counted for them.)
I'll be at my mom and dad's house for dinner, so I can't post the menu yet - I don't know what we're having.
Daily Menu
Breakfast
yogurt, grapes
Lunch
Lentil tamale pie
apple
Dinner
Unknown!
WPA (Weekly Points Allowance) points used today: 0
WPA points available: 20
Activity points today: 4
Activity points this week: 12
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies - 5+
2. Whole grains - polenta
3. Milk - yes
4. Healthy oil - yes
5. Protein - yes (lentils)
6. Limit sugar and alcohol - yes
7. Water - 8+
8. Multivitamin - yes
Sunday, July 15, 2007
Losing Inches
I've got the type of body that doesn't really show losses until they're pretty big numbers off the scale, and even having lost 18 lb., I can't really see it on my body. I have more than 125 left to lose. My clothes don't fit considerably differently, and I'm motivated despite knowing that it won't be any kind of instant results.
I took measurements last month just to give me another way of tracking that I am, in fact, on track. I'm down 23.5 inches over my body, including 3 inches off of each thigh, 3.5 inches off my hips, 2 inches off my chest and 4 inches off my waist! Wow!
One of these days I'll probably look in the mirror and think, wow, I do look slimmer, but in the meantime the numbers help!!
***
The grilled eggplant stacks from July's Cooking Light magazing were AMAZING last night! The balsamic-red wine reduction made a super flavorful, decadent-tasting sauce in under 10 minutes. I used Hare Hollow balsamic and red wine from one of Mr.M's client's vineyard, no label so I don't know what it was. I'll definitely make it again.
Grilled Eggplant Stack
1 (1 pound) eggplant, cut crosswise into 1/2-inch-thick slices
3/4 t salt, divided
1/4 c balsamic vinegar
1/2 c dry red wine
1 T brown sugar
1 small zucchini (about 4 ounces)
1 small yellow squash (about 4 ounces)
1 large red bell pepper, quartered lengthwise and seeded
1 t olive oil
1/4 t black pepper
1/4 c (2 ounces) goat cheese
1 T chopped fresh basil
1 t chopped fresh oregano
1. Place eggplant slices in a colander. Sprinkle evenly with 1/2 t salt; toss well. Let stand 10 minutes. Rinces slices thrououghly; dry with towels.
2. Combine vinegar, wine, and sugar in a small saucepan over medium heat; bring to a boil. Reduce heat and simmer until reduced to 1/4 c (about 8 minutes).
3. Prepare grill.
4. Trim ends from the zucchini and yellow squash; slice each lengthwise into 4 (1/4-inch-thick) slices. Flatten pepper pieces with hand. Brush eggplant, zucchini, squash and pepper pieces with oil; sprinkle with remaining 1/4 t salt and black pepper. Place pepper pieces skin side down, eggplant, zucchini and quash on a grill rack; grill 8 minues or until tender, turning once.
5. Combine cheese, basil, and oregano.
6. To assemble each stack, place one eggplant slice on a plate; top with 1/4 of the cheese mixture. Lay one strip of yellow squash and one of zucchini zide by side. Drizzle with 1 1/2 t balsamic mixture. Top with pepper slice and another eggplant slice and drizzle with another 1 1/2 t balsamic mixture. Let stand 5 minutes before serving.
Serves 4, one stack each, 2 Points each
Calories 117; Fat 4.6g (sat 2.3g, mono 1.5g, poly .4g); Protein 5.4g; Carb 15.5g; Fiber 5.3g; Chol 7mg; Iron 1.2g; Sodium 211mg; Calc 49mg
***
*
I haven't been very hungry today, so it ended up being a lighter menu than planned.
Daily Menu
Breakfast:
2 eggs
cantaloupe
milk
Lunch:
Whole wheat pita, goat cheese (5 PTS)
cucumbers and bell peppers
1 t. olive oil
Dinner:
Garden burger
More cucumbers (yummy cucumbers from my CSA box!)
milk
WPA (Weekly Points Allowance) points used today: 5
WPA points available: 31
Activity points today: 4
Activity points this week: 8
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies - 5+
2. Whole grains - whole wheat pita
3. Milk - yes
4. Healthy oil - yes
5. Protein - yes
6. Limit sugar and alcohol - yes
7. Water - 8+
8. Multivitamin - yes
I took measurements last month just to give me another way of tracking that I am, in fact, on track. I'm down 23.5 inches over my body, including 3 inches off of each thigh, 3.5 inches off my hips, 2 inches off my chest and 4 inches off my waist! Wow!
One of these days I'll probably look in the mirror and think, wow, I do look slimmer, but in the meantime the numbers help!!
***
The grilled eggplant stacks from July's Cooking Light magazing were AMAZING last night! The balsamic-red wine reduction made a super flavorful, decadent-tasting sauce in under 10 minutes. I used Hare Hollow balsamic and red wine from one of Mr.M's client's vineyard, no label so I don't know what it was. I'll definitely make it again.
Grilled Eggplant Stack
1 (1 pound) eggplant, cut crosswise into 1/2-inch-thick slices
3/4 t salt, divided
1/4 c balsamic vinegar
1/2 c dry red wine
1 T brown sugar
1 small zucchini (about 4 ounces)
1 small yellow squash (about 4 ounces)
1 large red bell pepper, quartered lengthwise and seeded
1 t olive oil
1/4 t black pepper
1/4 c (2 ounces) goat cheese
1 T chopped fresh basil
1 t chopped fresh oregano
1. Place eggplant slices in a colander. Sprinkle evenly with 1/2 t salt; toss well. Let stand 10 minutes. Rinces slices thrououghly; dry with towels.
2. Combine vinegar, wine, and sugar in a small saucepan over medium heat; bring to a boil. Reduce heat and simmer until reduced to 1/4 c (about 8 minutes).
3. Prepare grill.
4. Trim ends from the zucchini and yellow squash; slice each lengthwise into 4 (1/4-inch-thick) slices. Flatten pepper pieces with hand. Brush eggplant, zucchini, squash and pepper pieces with oil; sprinkle with remaining 1/4 t salt and black pepper. Place pepper pieces skin side down, eggplant, zucchini and quash on a grill rack; grill 8 minues or until tender, turning once.
5. Combine cheese, basil, and oregano.
6. To assemble each stack, place one eggplant slice on a plate; top with 1/4 of the cheese mixture. Lay one strip of yellow squash and one of zucchini zide by side. Drizzle with 1 1/2 t balsamic mixture. Top with pepper slice and another eggplant slice and drizzle with another 1 1/2 t balsamic mixture. Let stand 5 minutes before serving.
Serves 4, one stack each, 2 Points each
Calories 117; Fat 4.6g (sat 2.3g, mono 1.5g, poly .4g); Protein 5.4g; Carb 15.5g; Fiber 5.3g; Chol 7mg; Iron 1.2g; Sodium 211mg; Calc 49mg
***
*
I haven't been very hungry today, so it ended up being a lighter menu than planned.
Daily Menu
Breakfast:
2 eggs
cantaloupe
milk
Lunch:
Whole wheat pita, goat cheese (5 PTS)
cucumbers and bell peppers
1 t. olive oil
Dinner:
Garden burger
More cucumbers (yummy cucumbers from my CSA box!)
milk
WPA (Weekly Points Allowance) points used today: 5
WPA points available: 31
Activity points today: 4
Activity points this week: 8
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies - 5+
2. Whole grains - whole wheat pita
3. Milk - yes
4. Healthy oil - yes
5. Protein - yes
6. Limit sugar and alcohol - yes
7. Water - 8+
8. Multivitamin - yes
Thursday, June 28, 2007
Eat your Rainbow
Color Your Diet Healthy with Fruits and Vegetables
By Sara Wells
Research shows that eating a rainbow of fruits and veggies protects you against cancer, heart disease, and the effects of aging. Here, the nutrient and antioxidant breakdown.
The Color of Nutrition
The bright red of a tomato, the sunny yellow of a pineapple... sure, they look pretty, but those vibrant hues aren't just eye candy. Each shade represents the phytonutrients plants make to protect themselves from sunlight, disease, soil problems, and extreme temperatures. "Plants can't put on a hat or wear sunscreen, so in order to survive, they create chemicals with anti-inflammatory and antioxidant effects," explains James A. Joseph, PhD, chief of the neuroscience lab at the U.S. Department of Agriculture's Human Nutrition Research Center on Aging at Tufts University in Boston. "When we eat produce, these substances are passed to us."
Both the government and the nonprofit Produce for Better Health Foundation say active women should aim for at least nine servings of fruits and veggies per day (half a cup equals one serving). To find out exactly how many cups you need each day, log on to mypyramid.gov. Then dig into these healthy picks.
Green
Smart choices: Kiwi, broccoli, romaine lettuce, kale, spinach, brussels sprouts, cabbage, honeydew, avocados
Simple substitution: Use spinach in your salad instead of iceberg lettuce.
Health benefits: Green veggies contain lutein and zeaxanthin, two carotenoids that protect eyesight and reduce your risk of developing macular degeneration, an incurable eye disease that can lead to blindness. Broccoli, cabbage, and other cruciferous vegetables contain compounds known as isothiocyanates, which may have anti-cancer properties.
Red
Smart choices: Tomatoes, red onions, watermelon, red grapes, radishes, cranberries, strawberries, red bell peppers
Simple substitution: Eat pink grapefruit instead of white.
Health benefits: Lycopene, a substance in tomatoes and watermelon, may reduce your risk for heart disease. The resveratrol in grapes (and red wine) may help treat lung disease and asthma and also lower your risk for heart disease.
Yellow
Smart choices: Yellow bell peppers, grapefruit, pineapple, lemons, squash
Simple substitution: Nibble on yellow corn instead of white.
Health benefits: In the lab, limonoids (compounds found in citrus fruits) have been shown to help fight cancers of the skin, lung, breast, stomach and colon. Yellow peppers are full of vitamin C, which strengthens the immune system.
Orange
Smart choices: Carrots, apricots, mangoes, oranges, pumpkin, cantaloupe
Simple substitution: Choose sweet potatoes rather than white.
Health benefits: Orange foods are loaded with beta-carotene, which may help boost the immune system, maintain healthy skin and bones, and keep eyesight healthy. The potassium in citrus fruits helps ward off heart disease.
Blue
Smart choices: Blueberries. Period. Studies show they pack more antioxidants than almost any other food.
Simple substitution: Buy wild blueberries instead of cultivated ones; they contain even more antioxidants.
Health benefits: Blueberries are full of anti-inflammatory and cancer-fighting chemicals. New research suggests they may also help keep memory sharp.
Purple
Smart choices: Plums, eggplant, blackberries, purple grapes, raisins, prunes, figs, purple onions
Simple substitution: Replace green cabbage with purple.
Health benefits: Some purple foods, such as berries and grapes, contain ellagic acid, an anti-aging compound that may guard against cancer.
White
Smart choices: Jicama, pears, bananas, cauliflower, mushrooms, onions, garlic
Simple substitution: Eat cauliflower instead of potatoes.
Health benefits: Allicin, a compound in onions and garlic, may inhibit tumor growth. Some white foods also contain flavonoids, which help reduce your risk of heart disease and some cancers.
Quick Ways to Make Veggies Taste Great
Toss fruit in your salad. Add strawberries or cherries to salads, suggests Ellie Krieger, RD, host of the Food Network's Healthy Appetite. "It's an easy way to get your fruits and veggies in one dish."
Go Asian. "Instead of steaming vegetables, try stir-frying them," says Krieger. "It's healthy, and tastes so much better. Try canola oil, snow peas, scallions, reduced-sodium soy sauce, and a sprinkle of sesame seeds."
Pop 'em in the oven. "Roasting really brings out the flavor in vegetables," says Krieger. Heat oven to 375 degrees, lightly coat vegetables with olive oil, and cook for 15 minutes (asparagus) to 60 minutes (squash). "Use roasted tomatoes in pasta sauce or roasted zucchini on sandwiches. Roasted asparagus is delicious on its own."
Make soup. "Saute broccoli or cauliflower with a few slices of onion in olive oil for two to three minutes. Add just enough chicken stock to cover the veggies; cook until stalks are tender. Remove from stove and puree."
Originally published in FITNESS magazine, May 2007.
By Sara Wells
Research shows that eating a rainbow of fruits and veggies protects you against cancer, heart disease, and the effects of aging. Here, the nutrient and antioxidant breakdown.
The Color of Nutrition
The bright red of a tomato, the sunny yellow of a pineapple... sure, they look pretty, but those vibrant hues aren't just eye candy. Each shade represents the phytonutrients plants make to protect themselves from sunlight, disease, soil problems, and extreme temperatures. "Plants can't put on a hat or wear sunscreen, so in order to survive, they create chemicals with anti-inflammatory and antioxidant effects," explains James A. Joseph, PhD, chief of the neuroscience lab at the U.S. Department of Agriculture's Human Nutrition Research Center on Aging at Tufts University in Boston. "When we eat produce, these substances are passed to us."
Both the government and the nonprofit Produce for Better Health Foundation say active women should aim for at least nine servings of fruits and veggies per day (half a cup equals one serving). To find out exactly how many cups you need each day, log on to mypyramid.gov. Then dig into these healthy picks.
Green
Smart choices: Kiwi, broccoli, romaine lettuce, kale, spinach, brussels sprouts, cabbage, honeydew, avocados
Simple substitution: Use spinach in your salad instead of iceberg lettuce.
Health benefits: Green veggies contain lutein and zeaxanthin, two carotenoids that protect eyesight and reduce your risk of developing macular degeneration, an incurable eye disease that can lead to blindness. Broccoli, cabbage, and other cruciferous vegetables contain compounds known as isothiocyanates, which may have anti-cancer properties.
Red
Smart choices: Tomatoes, red onions, watermelon, red grapes, radishes, cranberries, strawberries, red bell peppers
Simple substitution: Eat pink grapefruit instead of white.
Health benefits: Lycopene, a substance in tomatoes and watermelon, may reduce your risk for heart disease. The resveratrol in grapes (and red wine) may help treat lung disease and asthma and also lower your risk for heart disease.
Yellow
Smart choices: Yellow bell peppers, grapefruit, pineapple, lemons, squash
Simple substitution: Nibble on yellow corn instead of white.
Health benefits: In the lab, limonoids (compounds found in citrus fruits) have been shown to help fight cancers of the skin, lung, breast, stomach and colon. Yellow peppers are full of vitamin C, which strengthens the immune system.
Orange
Smart choices: Carrots, apricots, mangoes, oranges, pumpkin, cantaloupe
Simple substitution: Choose sweet potatoes rather than white.
Health benefits: Orange foods are loaded with beta-carotene, which may help boost the immune system, maintain healthy skin and bones, and keep eyesight healthy. The potassium in citrus fruits helps ward off heart disease.
Blue
Smart choices: Blueberries. Period. Studies show they pack more antioxidants than almost any other food.
Simple substitution: Buy wild blueberries instead of cultivated ones; they contain even more antioxidants.
Health benefits: Blueberries are full of anti-inflammatory and cancer-fighting chemicals. New research suggests they may also help keep memory sharp.
Purple
Smart choices: Plums, eggplant, blackberries, purple grapes, raisins, prunes, figs, purple onions
Simple substitution: Replace green cabbage with purple.
Health benefits: Some purple foods, such as berries and grapes, contain ellagic acid, an anti-aging compound that may guard against cancer.
White
Smart choices: Jicama, pears, bananas, cauliflower, mushrooms, onions, garlic
Simple substitution: Eat cauliflower instead of potatoes.
Health benefits: Allicin, a compound in onions and garlic, may inhibit tumor growth. Some white foods also contain flavonoids, which help reduce your risk of heart disease and some cancers.
Quick Ways to Make Veggies Taste Great
Toss fruit in your salad. Add strawberries or cherries to salads, suggests Ellie Krieger, RD, host of the Food Network's Healthy Appetite. "It's an easy way to get your fruits and veggies in one dish."
Go Asian. "Instead of steaming vegetables, try stir-frying them," says Krieger. "It's healthy, and tastes so much better. Try canola oil, snow peas, scallions, reduced-sodium soy sauce, and a sprinkle of sesame seeds."
Pop 'em in the oven. "Roasting really brings out the flavor in vegetables," says Krieger. Heat oven to 375 degrees, lightly coat vegetables with olive oil, and cook for 15 minutes (asparagus) to 60 minutes (squash). "Use roasted tomatoes in pasta sauce or roasted zucchini on sandwiches. Roasted asparagus is delicious on its own."
Make soup. "Saute broccoli or cauliflower with a few slices of onion in olive oil for two to three minutes. Add just enough chicken stock to cover the veggies; cook until stalks are tender. Remove from stove and puree."
Originally published in FITNESS magazine, May 2007.
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