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Boston Vegetarian Food Festival, October 26 and 27, 2013
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Entries in FitMamaEats (162)

Sunday
Aug102014

Cook Smarts: Making You an Expert on Veggies

Jess Dang contacted me recently to share her site Cook Smarts, a company whose mission is to help home cooks lead healthier lives and have great experiences in the kitchen. Dang believes that simple home cooked meals can be a source of health, happiness and community, so she created Cook Smarts to offer educational tools like infographics, how-to videos, recipes, and even a meal planning service. I'm sorry if the rest of this post sounds like one big ad but know that I wasn't paid; I just absolutely love the site and will be sharing it with everyone who needs a little veggie help or is intimidated by their kitchen.

First of all Dang's story is unbelievably inspirational. She contracted Hepatitis C as an infant from a blood tranfusion, but of which she was unaware until making a blood donation. The disease progressed until college when her doctors advised her to undergo a year of intensive treatment with debilitating side effects, or risk developing other severe conditions. She vowed that if she made it to age 30, she would do something to help others lead healthier lives. She is now 32 and carrying out her mission through Cook Smarts.

When I checked out the site, I immediately loved the easy to read infographics and videos that showcase vegetables. I'm a veggie freak (drool over them, crave them, seek out restaurants that serve them, etc.) but not many people grow up with fond memories of vegetables; even if they do it's usually only one or two special vegetables dishes. I love how Cook Smarts highlights all vegetables and gives you the basics on how to store and prepare each vegetable in just the right way so you bring out its best flavor. Below are a few examples, but check out the site that has dozens more free cooking resources. The meal planning service costs $8 per month, providing recipes that can be tailored to special needs (gluten-free, paleo, vegetarian), nutrition information for each recipe, short how-to videos, and grocery lists.

This guide shows when to buy veggies, how to cook them, and in what types of dishes they work best:

This one reminds you which ones to use first before they spoil: 

And one of my favorites, a chart for kids to track which veggies they've tasted and liked...or not! Ellyn Satter, an expert on childhood nutrition and picky eaters, says that it can take 15-20 exposures to a new food before a child will accept it. So don't give up after one sour face:

Finally, don't miss their helpful videos like this one on how to make a vinaigrette. I've been sharing a similar 60-second recipe with my clients that makes a tasty sodium-free salad dressing, marinade, or light sauce for plain rice or quinoa. I've tried so many salad dressings that are too fatty, too spicy or too saltyoverall just too overpowering for greens. This easy healthful dressing is light but perfectly enhances a salad, cooked vegetables or grains.

Thursday
Jul312014

A Homemade Version of Go Lean Crunch

Here's Alexa Aguiar's take on one of my favorite cereals. 

I've been craving something healthy and crunchy and thought I could replicate Kashi's "GOLEAN Crunch!" granola cereal. I also wanted it to have enough protein to sustain me throughout the day. So here's the recipehigh in protein, low in fat, and no sugar added (if using Stevia). It's going to be a new favorite of mine! 

I used TVP (textured vegetable protein), which I realize isn't a household ingredient but it provides a nice crunch and good protein content, and is inexpensive. Bob's Red Mill is the brand I used, purchased at Ocean State Job Lot for less than $3.

Cinnamon Crunch "Kashi" Granola Cereal 

Ingredients

1 cup TVP

4 cups puffed barley (may substitute gluten-free oats, puffed rice or puffed corn if desired)

2 T flax seeds

2 T chia seeds

1/4 cup sweetener (I used Stevia packets but maple syrup, honey, agave, and sugar would all work well)

1/2 tap salt

1 tap cinnamon

Any extras are up to you! Try nuts, dark chocolate, coconut, and seeds of your choice.

4 egg whites*

Directions

  1. Combine all dry ingredients into a large bowl and mix until incorporated.
  2. Whisk egg whites in a seperate bowl and add into the dry ingredients. Mix everything together.  
  3. Place on a foiled and oil-rubbed baking sheet and pat down firmly. Bake at 350 F for 10-15 minutes, break apart and flip over granola to brown the other side for another 10-15 minutes.

*The egg white is the secret to chunks and clusters! Once baked, it is completely undetectable and acts as the binding agent rather than flour.

Makes 10 servings.

Thursday
Jun262014

Sautéed Purple Swiss Chard with Sweet Potatoes and Dried Fruit

Introducing Alexa, my new recipe contributor!I can't say how thrilled I am that my niece Alexa is cooking up a storm. She already contributed a simple delicious recipe last year Chocolate Banana Ice Cream that I have made endless times and been encouraging all of my patients to make! I had to share this new one that she said she'd whipped up for lunch one day. Is it normal to drool over vegetables?? I've been doing that a lot lately and this recipe is no exception. I signed up for a CSA this summer and received my first batch yesterday with a bunch of beautiful purple Swiss chard. Swiss chard is a nutrition superstar, ranking 3rd in a recent study of "41 powerhouse fruits and vegetables" featured in The Washington Post. Can't wait to put these greens to good use with Alexa's recipe! Feel free to substitute other greens and your favorite dried fruits...they'll all work wonderfully here. You can also add nuts or seeds to boost the protein and nutrient content.

Sautéed Purple Swiss Chard with Baked Sweet Potatoes and Raisins

Ingredients

2 bunches Swiss chard, washed thoroughly, dried, and chopped (4-5 heaping cups after chopped)

1 medium onion, diced

1/2 cup raisins

1 T olive oil

2 medium sized sweet potatoes

Directions 

  1. Preheat oven to 350 F. Bake sweet potatoes for 45 min to 1 hour, depending on size, until tender (or use a knife to create a few slits in potatoes and microwave for 6-7 minutes on high). Cool potatoes, remove the skin, and chop into small chunks.
  2. In a pan on medium heat, add oil. Add the diced onion and cook until translucent.
  3. Add raisins and chopped Swiss chard to the onions. Saute one minute and then turn heat to low as the leaves will wilt very quickly.
  4. Toss in sweet potatoes and serve!