Celebration of Vegetables

People always ask me what they should eat to stay healthy or what I eat at home. As a future Dietitian, I have learned that basically it comes down to calories in and calories out. If you want to lose weight, you must consume less calories or "burn" more than what you are taking in. One way of getting healthy is by eating healthy (a balanced diet of fresh fruits, vegetables, protein and whole grains). Over the past recent years, I have come to the realization that most people have forgotten about vegetables as a food group. When I talk to people about eating healthy and inform them that carbohydrates should make up 50-60% of their diet, they are astounded. Most of them respond with surprise and confusion. I then explain that fruits and vegetables count as carbohydrates too! It's obvious, once their shock and confusion start to decipate and the reality sets in that a healthy diet is made up fruits and vegetables, that vegetables are often neglected.

I have found a new LOVE for vegetables since I started pushing the limits of what I cook and consume. I have been challenged to go outside of my comfort zone and try new dishes. Many of the ones below were inspired based on what I had in stock at home. I always go to the store and stock up on fresh vegetables and then center my weekly meals around those. This ensures that I get a variety of nutrients while keeping my palate entertained.

Dish #1: Broccoli and Cheese Soup

This was made from leftover broccoli stems only. I chopped and simmered them with chicken stock, white wine, minced shallots and garlic. I pureed the mixture and added fat free milk and italian blend of cheeses. This dish was amazing!!! It was so delicious I had to pat myself on the back (for real). The nutrients in the stems are plenty and full of fiber.

Dish #2: Sweet and savory carrots

I steamed frozen carrots with water and then tossed them honey, cinnamon and allspice. I roughly chopped candied pecans and tossed them with the carrots. The fresh parsley added a pop of color for presentation.

Dish #3: Roasted Butternut Squash and Brown Rice sprinkled with Goat Cheese

I was dying to cook butternut squash and really didn't have a recipe. I decided to make this our main course for dinner by adding brown rice and goat cheese. This way we got a serving of vegetables, whole grains and some protein. It was very tasty. The creamy texture of the goat cheese melted beautifully with the nutty flavor of the roasted squash.

Dish #4: Mushroom Rissotto

I LOVE risotto. If you have never made it you must try! It is very easy and relaxing. It is a one pot dish which makes for an easy cleanup. Risotto is made from Arborio rice and is an italian dish. I combined sauteed mushrooms, white wine, chicken stock, parmesan cheese, arborio rice and frozen peas. This is a rich and flavorful meal.

Dish #5: Minestrone

This is one of my favorite soups of all time. I made this batch of minestrone by starting with aromatics (onion, carrots, celery) and then adding northern beans and black beans. I also added fresh spinach and fresh parsley. I cooked the ear shaped pasta separately and then spoon 1/2 cup of cooked pasta into bowls and ladled 1 cup of minestrone over top. I sprinkled fresh parmesan cheese to finish.

I hope you enjoyed the various vegetable dishes above and are challenged to try new things. There are TONS of vegetables at our disposable and we shouldn't settle for the traditional mashed potatoes or canned corn. I hope that you are inspired to cook, eat, and love vegetables!

Happy Eating!

Little Chef-titian

Kidseatright.org!!

I have found a new website that I am so excited to share with readers....KidsEatRight.org.

This website was created to join efforts with our first lady, Michelle Obama, to end childhood obesity in one generation. This site was put together as a joint effort of the American Dietetic Association and the American Dietetic Association Foundation. The site targets the general public and ADA members. The website offers a wide variety of reliable scientific data and articles regarding children of all ages.

The site focuses on healthy shopping, cooking and eating by providing tips, recipes and nutrition information.

This website is valuable for anyone. Take the time to educate yourself by reading some of these articles. This is information is valuable to all. Not only is the information accurate and up to date but the website is too. There is videos that show various cooking techniques and recipes along with the ability to link to your favorite social media networks.

This website is one more reason why nutrition is so exciting right now. I love being a part of this field because more than ever, groups of people are coming together to promote healthy and balanced living. I hope for everyone sake that fad diets are OUT and balanced living is IN. I am loving the grass roots movement and can't wait to see the outcomes. Hopefully, a healthier approach to raising our children and living day to day life by enjoying whole foods is whats in store for America!

Kids Eat Right is a joint initiative between:

Happy Reading!

Little Chef-titian