Simple and Delicious Oven Roasted Vegetables

One of the healthiest ways to enjoy a big plate of vegetables is also one of the most delicious, and one of the easiest to prepare.

Veggies that lend themselves to this cooking method include cauliflower, broccoli, onions, carrots, brussels sprouts, yellow squash, zucchini, potatoes, sweet potatoes, bell peppers, eggplant, and whole mushrooms. Choose your favorite combination or use up what’s in the fridge.

Chop the vegetables into chunks and spread them on an oiled baking sheet. You can either oil the baking sheet, spray with cooking spray, or toss the veggies in a bowl with the oil before spreading. Bake at 400 degrees for about 12 minutes, then turn or stir and bake another 10 minutes or to your desired texture.

They are pretty tasty with just olive oil and a little salt and pepper, but here are some other nice variations:

Balsamic Roasted Vegetables

Mix 2 tablespoons balsamic vinegar in a large bowl with 1/4 cup olive oil and your choice of herbs (rosemary, thyme, and black pepper are good). Add chopped veggies and stir to coat, then spread on baking sheet. The Balsamic vinegar brings out the flavor of the vegetables and adds a sweet/sour tang.

Roasted Vegetables with Honey Mustard Dip

Spread your choice of veggies on a lightly oiled baking sheet, and then spray the veggies with oil cooking spray. Sprinkle with 1 tablespoon chopped fresh rosemary leaves and/or thyme leaves (or 1 teaspoon dried). While they are roasting, prepare a dip by mixing 1/2 cup of plain yogurt with 1 teaspoon dijon mustard, a few drops of apple cider vinegar, 1 teaspoon honey, and a sprinkle of dried parsley and dried dill. Serve veggies on a plate with the dip.

Lemon Oregano Roasted Vegetables

Mix 3 tablespoons olive oil, 3 tablespoons fresh lemon juice, 3 cloves minced garlic, and 1 tablespoon dried oregano in a large bowl. Add chopped veggies and stir to coat, then spread on baking sheet and roast. Serve with orzo or couscous.

If you have leftover roasted vegetables, something I’ve rarely experienced, you can add them to a salad or an omelette, or serve with rice or pasta the next day. Yum.

by on October 18, 2010
filed in Healthy Cooking, Recipes and Meal Ideas

Food Prejudice

If you live long enough, you learn to question some of your former assumptions and prejudices in many areas of life, and often change your viewpoint. Things we thought we couldn’t do, or be, or like, sometimes become possible. As we are exposed to different things, understanding grows. I don’t know why attitudes toward food are one of the last holdouts for a lot of people.

“I Don’t Eat Anything Green.” I have actually heard people say this proudly, people over 30, and they seem to think it’s funny. “I just don’t LIKE vegetables.” Really, what other personal tastes or beliefs do we develop at four years old and stubbornly cling to for the rest of our lives? C’mon people, keep an open mind and try something new.

We see snide jokes everywhere from cartoons to commercials about how uncool healthy food is. We are bombarded with images of salty, sugary, fatty foods, and if you choose another way you are a health food nut, some kind of weirdo. Some coworkers will still recoil in horror from your hummus and spinach on whole-wheat sandwich, as they offer you another donut.

If you are vegetarian or vegan, you still hear “But what do you EAT, then?” on a regular basis, even though many of the peoples of the world, throughout much of history, have eaten very little meat and the species has somehow survived.

All the studies are reinforcing that we need to eat mostly fruits, vegetables, and whole grains, and certainly the available choices have improved in many ways. A lot of people are changing their diets for the better, and feeling better as a result. We have definitely seen some progress in recent years, but as a society, we still have such a long way to go.

We have learned to be open to new and diverse ideas in so many other areas of life. I wonder how long it will take for healthy-food prejudice to fade away.

by on October 13, 2010
filed in Food Politics and Culture

Not Your Mama’s Brussels Sprouts

I know some people just haven’t been able to love Brussels sprouts, but if you are on the fence about them, this recipe may change your mind. It’s by far the best way I’ve ever eaten them—we are talking a whole new Brussels sprout reality here. Boiling or steaming just leaves them too mushy; this recipe calls for a sauté method that creates a much more pleasant texture. The turkey bacon really does add something here, but if you are all-veggie, try some crispy fried tofu bits or soy bacon. And of course regular pork bacon would work too, if you prefer that.

Brussels Sprouts with Onion and Bacon

2 slices turkey bacon, chopped into small pieces
1/2 medium onion, chopped
2 cloves garlic, chopped
15-20 Brussels sprouts
olive oil
thyme – 1 tablespoon fresh or 1 teaspoon dried
freshly ground black pepper

To prepare the Brussels sprouts, cut off the root end, remove a few outer leaves, cut in half lengthwise, then turn and slice into thin slices, approximately 1/4 inch, creating sort of a shredded effect. Cook the bacon in a skillet for about 3 minutes, stirring a few times, then remove and set it aside. In the same skillet, sauté the onion and garlic in olive oil for about 3 minutes or until the onion is just starting to soften. Add the Brussels sprouts and cook another 10 minutes, stirring occasionally. Add the bacon back in, along with the thyme and pepper, stir, and cook an additional 2 or 3 minutes. Serve immediately. Any kind of rice dish makes a good side.

by on October 5, 2010
filed in Recipes and Meal Ideas

Black Beans Many Ways

We’ve been eating black beans this week, and it’s reminded me what a delicious and healthy food they are—one of the most versatile and most healthy, and an easy thing to keep on hand for an unplanned meal. You can turn them into soup, beans and rice, beans and cornbread, tacos, burritos or quesadillas, bean salad, bean burgers, salsa, add them to a salad, or just use them as a side dish to another entrée. They go well with many things, and can easily be a once-a-week menu item (at least!). Of course it’s nice to cook a big pot from dried beans, but if you haven’t done that you can use canned beans. Here are some easy ideas:

Quick Black Beans and Cornbread

Bake cornbread from your favorite mix or from scratch (here’s a recipe). Chop 1/2 medium onion and sauté in a little olive oil for 4-5 minutes. Add 1 can of black beans and 1 teaspoon of cumin. Stir and heat on low for 5 minutes, adding a little water if needed. Slice warm-from-the-oven cornbread and top with black beans. Optional garnishes: chopped tomato, chopped green onion, and/or a sprinkle of grated cheddar cheese.

Even Quicker Black Beans and Rice

Combine 1 can of refried black beans and 1 can of vegetarian black bean chili in a medium saucepan, stir and heat through. Pour over cooked brown rice. Optional garnishes: chopped tomato, chopped onion, fresh cilantro, and/or a sprinkle of grated cheddar cheese.

Black Bean Soft Tacos

Heat 1 can of black beans. Chop one avocado, one tomato, and 1/2 red onion. Warm corn tortillas and fill with your favorite combination of the above. Top with salsa. Serve with a side of rice or with fresh cut pineapple chunks.

Black Bean Skillet Mix

Chop 1/2 medium onion, 2 cloves garlic, and 1 small zucchini. Sauté in a little olive oil for 4-5 minutes. Add 1 can of diced tomatoes and 1 cup of frozen corn kernels. Simmer for 10 minutes and add 1 can of black beans, drained, 1/2 teaspoon dried oregano and 1/2 teaspoon chili powder. Simmer an additional 5 minutes. This is good served with corn tortillas, tortilla chips, or pita chips.

by on September 24, 2010
filed in Healthy Cooking, Recipes and Meal Ideas

Changing the Way People Eat

I recently came across the website of an organization that is promoting healthy eating in a wonderful, positive way: the Oldways organization at www.oldwayspt.org. According to the site, they are “an internationally-respected non-profit, changing the way people eat through practical and positive programs grounded in science, traditions, and delicious foods and drinks.” What a great mission.

The site is full of good, helpful information. The Nutrition News section has some really interesting news tidbits and Oldways’ refreshingly opinionated commentary on them. A page called “101 Ways to Eat Well” offers excellent and realistic tips to nudge your diet in a healthier direction.

There is also a link to the Mediterranean Foods Alliance website, and their free downloadable consumer education resources include things like healthy $2 meal recipes and Mediterranean menu planning calendars.

It’s nice to see a group that is truly promoting healthy eating, offering great materials, and really making a difference. If you are looking for a good cause to support—501(c)3—this would be a great one.

by on September 20, 2010
filed in Food Politics and Culture, Healthy Cooking

Eating Healthy is a Process

Eating a healthy diet isn’t just about eating. There are actually several vitally important parts of the process that we don’t always think about much. I call them Planning, Procurement, and Preparation. If we put some energy into each of these stages, it’s much easier to succeed in the long run.

Planning

The more we think about what we do and don’t want in our diet, the more it will improve. Just like any other area of life, if you don’t have a vision or goal, you probably won’t get there. I browse cookbooks, make lists of meals for the next week, and sometimes even wake up in the morning and make myself think about what I will and will not eat that day. It helps. If I get too busy and start neglecting the planning part, it shows.

Procurement

This is maybe the most important part of the process—where we choose to shop, how we go about it, and what we buy. If it goes in your shopping cart it will most likely go in your belly. If we go for convenience or fancy packaging instead of focusing on what we came for, it’s easy to go astray. Being sure to make it to the farmers’ market can make a good difference in our diet for the week. Procurement also involves the choices we make from a menu in a restaurant, or what we reach for at social gatherings. I am practicing being AWARE while in these situations that I am in the process of food procurement and personal dietary design. That seems to be helpful in making better choices.

Preparation

Making the time to cook and being willing to do it every day can certainly make or break a healthy diet. If you don’t enjoy cooking, you can lean toward fresh or raw foods and easy-to-prepare recipes, but some prep is unavoidable. If you do like to cook, you can do like I do and make it your personal challenge to create delicious AND healthy meals, and it can be a lot of fun.

Eating

Finally we get to the eating part, but there are still some things to be mindful of. Of course we have to actually EAT the food we have acquired, not let the fresh veggies rot in the fridge while we go out to dinner. Some other factors are portion size, balance and variety on our plates, and whether we eat on the run or sit down and enjoy the meal.

Paying attention to all the stages of the process will definitely lead to a more successful overall healthy diet. Give it some thought, make some lists, follow through, and enjoy good healthy food.

by on September 14, 2010
filed in Healthy Cooking, Healthy Diet Inspiration
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