My Marriage to Vegetables

vegetable adjective: of, relating to, constituting, or growing like plants

Three weeks ago, I attended a lecture that changed my life (dramatic, but true).  The speaker mentioned as a side note that him and his wife challenged themselves to cook and eat each and every vegetable known to mankind.  I loved the idea the second I heard it.  At that moment, I vowed to commit to the same challenge for the rest of my life.  In other words, I married vegetables that day.

My quest began immediately.  I started making a list of the vegetables I already had a relationship with.  Green beans, spinach, corn, broccoli, cauliflower…the list went on.  I thought of close to a hundred and figured there must be hundreds more I haven’t tried.  Sure enough, the U.S. Department of Agriculture and Wikipedia gave me a few different counts in the 200-400 range. That’s a lot of veggies and a lot of cooking – but nobody said a marriage would be easy, right?  I’d need to set some boundaries.

Rules of Engagement:

1.     Any vegetables that I have eaten, but NOT cooked myself, do not count.

2.     All vegetables must be purchased raw/fresh (no canned, dried, etc.).

3.     Veggies only available in areas of the world that I can’t travel to, can be tried in the canned/dried form, if that’s the only way to get ahold of them.

4.     I have my whole life to cook and try as many new types of veggies as possible.

5.     I vow not to waste any of the vegetables I cook – even if I don’t like them – I have to pawn them off on someone that does, or suck it up and eat them.

Goals:

1. Seriously increase my veggie vocabulary.
2. Create some fun memories in the kitchen with my fellow friends and “chefs”.
3. Add variety to my nutrient intake.
4. Try more types of vegetables than anyone I know (including the speaker at that lecture).

There you have it folks, it’s official.  Anyone who has read this post is hereby witness to my lifelong commitment to vegetables.  It’s been three weeks since the challenge commenced, and I’ve added three new varieties to my ongoing list: artichoke, rutabaga, and beetroot.  I ate every last bit of all three (refer to Rule #5) and thoroughly enjoyed every minute of it.  My trips to the grocery store in search of an unfamiliar root, leaf, or legume are quickly becoming the highlight of my week - I’ve already decided on yucca root for my next veggie, any recipe ideas?

I challenge all brave individuals out there to join me on this journey.  It’s going to be a long, fun, and tasty ride, and not to mention, a little motivation to get you cookin’ in the kitchen.  Make your own rules, set your own goals, and dive into a lifelong contract with yourself and hundreds of vegetables – consider them your better half!

“Learn how to cook – try new recipes, learn from your mistakes, be fearless, and above all have fun.” – Julia Child  

Roasted Rutabaga:

Keep your eyes peeled for raw rutabaga at the market!

1. Preheat the oven to 425 degrees.
2. Rinse, peel, and cut into 1-inch cubes.
3. Toss the cubes in olive oil, garlic, and Italian seasoning.
4. Spread evenly on a baking tray and roast for 45 minutes (until golden brown and soft).
5. Chow down and add rutabaga to your list!

Kick It into Gear for the New Year

Hellooooo 2013!  Whew.  2012 was quite a whirlwind.  It's been a while since I've dished and I would definitely be lying if I said I haven't missed it.  The end of the year commitments with school and work and travel and fun (you have to make time for a little fun) got the best of me, but I'm making a resolution to maintain my posts this year.  I have learned way too much in the past few months and I'm dying to share with my favorite people.  

First things first - the holidays are over - that means we need to get back to business professionally and personally.  Like most people, my life routine isn't exactly on track with its normal schedule.  Here's my 3-step rejuvenation plan (I encourage you to follow):

1. Sign up for a run - ASAP: this will force you to get back on track with exercise.  Goodbye, procrastination!
2. Start a FOOD detox: key word here is food (not juice, puree, starvation, etc.).  Check out the example below. 
3. Drink 8 glasses of water a day - literally check them off a list.  You've most likely eaten more sugary and salty foods than you're used to in the past couple of weeks and your body knows it.  Get back on a hydration schedule right away!

Cheers to a New Year and a New You!

Cruise - Florida Georgia Line

The Power of Breakfast

Not convinced yet by how important of a meal breakfast is for your health, metabolism, AND weight maintenance?  What if I were to tell you that it might be possible to eat less at lunch based on what grub you chowed down at breakfast?  Well folks, that's exactly what I'm about to do.  Studies have shown that consuming low-glycemic index (GI) foods for breakfast keep you feeling full longer and could result in a decreased lunch intake.  So what does that mean, right?!

First let's define glycemic index as a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar levels after eating.  Low-GI foods (<55) take longer to digest and result in gradual raises in blood sugar (as opposed to quick digestion & spikes in blood sugar for high-GI foods).  This longer digestion & absence of a sugar spike, keep you feeling full longer and may very well cause you to eat less at lunch.  I think that could be enough reason to give some of these low-GI breakfasts a try:

• Whole Grain Bread, Natural (no sugar, salt, oil added) Peanut Butter, & Banana
• Fat Free Cottage Cheese, Fresh Sliced Peach, & Walnuts
• Fat Free Plain Greek (or regular) Yogurt, Blueberries, Almonds, & Cinnamon
• Plain Shredded Wheat, Skim Milk, Banana, & Blueberries
• Poached Egg & Whole Grain Toast
• Oatmeal, Skim Milk, Strawberries, & Almonds 

Ditch your Wheaties this week and eat a real breakfast of champions!!!

Sources: Glycaemic response to foods: Impact on satiety & weight regulation (ScienceDirect) & Low Glycemic Index Breakfasts and Reduced Food Intake in Preadolescent Children (Pediatrics)

1-2-3 Workout Challenge

Happy Post Labor Day!  Some people say that Labor Day is officially the end of summer, but that's slightly depressing and it definitely still feels as hot as those summer months.  That being said, let's introduce a challenge that will help maintain that beach body you worked so hard for all summer.  In addition to the push-ups and planks that you have been doing every day (this is the last addition!), add in AT LEAST 10 squat jumps.  These explosive squat jumps will engage your leg muscles, get your heart beating, and make use of your energy stores (this means burning calories!).  Push-ups, planks, and squat jumps. Every day. WHEW!  That is a full body workout that will leave you craving more.  Make a promise to yourself to complete these three quick workouts every day this week and see how accomplished you feel by next Monday.  Easy as 1-2-3, right?

If you haven't been following the previous workout challenges, be sure to check them out: Challenge 1, 2, and 3.  Not sure how to properly perform a squat jump? Watch this demonstration!

ABC - Jackson 5

Make Tea Your "Cup of Tea"

Unfortunately, this past week I was hit with a case of the cold that has been running around lately, spreading its less than pleasant sniffles and sneezes to noses everywhere.  I found myself sipping on tea (or so I thought), trying to reap its many supposed benefits and cure myself of the common cold.  Twelve cups of "tea" later, I decided to do some research on these health claims and see what the real deal with tea is.  I found some interesting facts that are definitely worth sharing:

• Turns out that there are only 4 types of tea: green, black, white, and oolong.  Herbal "Teas" are not actually tea because they are made from a different plant (i.e. chamomile, peppermint, etc.) and exhibit different nutritional content.  Look for the word TEA in the ingredients list to find out if it is actually tea.
• What differentiates the 4 teas?  It's all in the leaf - black tea is wilted and fully oxidized, green tea is only wilted, oolong tea is sun-dried and slightly oxidized, and white tea is wilted and partially oxidized.
• What are the health claims? All four teas contain polyphenols - antioxidant compounds that may offer protection from various cancers, lower cholesterol, protect from plaque buildup on teeth, and reduce the risk of heart attack or stroke.  
• Can they help cure a cold?  Scientific evidence is lacking.  Subjective support says that hot tea can be soothing on a sore throat and comforting.
• Try adding citrus - such as fresh squeezed lemon or orange juice - to increase the nutritional content (think Vitamin C!).
• All four teas contain caffeine (the highest content in black) and therefore may interfere with the ability to fall asleep - so be careful when drinking before bedtime.  On a beneficial side, the caffeine is shown to increase mental alertness.
• Beware of bottled or prepared teas - they may contain sugars or other additives.

There have been very few (if any) negative points to be made about tea, so if your interest is piqued, try making it your cup of tea!

Sources: Mayo Clinic, Fox News Health, & WebMD 

Bananas for Breakfast

It is a gorgeous day and the end of another gorgeous week!  Do we live in Michigan or in paradise?!  I hope that everyone is relaxing and enjoying their Sunday - as well as knocking out your daily push-ups and planks!  That being said, I'd like to add another challenge to the board: bananas for breakfast.  Whether you currently have a set meal each morning, don't eat at all, or grab whatever is in sight - make a banana part of your morning.  Add it to your cereal, oatmeal, pancakes, or have it in the car after you've eaten your eggs.  Fresh fruit is a great beginning to your day and a plentiful source of energy (and potassium in the case of bananas!).  Not a banana fan?  Substitute an apple or a pear!  The main point is to add fresh and unprocessed calories to your diet, bite by bite.  

Nutrition Facts for 1 Medium Banana:

• Calories ~ 105
• Fat - ZERO
• Cholesterol - ZERO
• Sodium ~ 1 mg
• Dietary Fiber ~ 3 g
• Sugars ~ 14 g
• Protein ~ 1 g 
• Good source of Potassium, Vitamin C, and Vitamin B6

Keep up the good work people - and don't give up on those planks and push-ups.  Every day you're getting stronger! 

A Little Bit Stronger - Sara Evans

The Art of Popping Corn

My new favorite snack attack: home-popped popcorn.  It's easy, it's healthy, and best yet - it's oh so tasty!  I've been getting slightly frustrated lately with all the unnecessary additives in store bought foods that I love - especially my beloved movie night popcorn.  I figured I would buy plain, old-fashioned, organic kernels and pop my very own popcorn - preservative and additive FREE.  I was VERY pleased and even started experimenting with different methods...

I prefer stovetop popping, with a fairly deep pot and cover (or splatter screen).  The method is simple: turn the heat to medium-high and add your oil (or not, if you're dry popping) and about 3-4 kernels.  Cover the pot and wait to hear the first pop.  When you hear the pop, immediately add 1/2 cup of kernels (serves ~2-3) and slide the pot back and forth over the burner until the popping slows down.  Immediately remove, season, and enjoy.  Here are a few different popping options and tips:

• Dry Popping - pop as instructed above, but with no oil or butter added. This way seems to be the easiest to burn, so the second that you hear popping slow, remove the pan from the heat and transfer to a bowl.
• Popping with Oil - add ~ 2 Tbsp olive, grape seed, or 100% canola oil to a pan on medium-high heat.  Pop as instructed above.
• Popping with Butter - add ~ 2 Tbsp reduced fat and unsalted butter to a pot on medium-high heat.  Pop as instructed above.
• Popping with Butter & Oil - add 1 Tbsp reduced fat, unsalted butter and 1 Tbsp oil to a pan on medium-high heat.  Pop as instructed above!
• TIP - try using a splatter screen instead of a closed lid.  This should let the condensation escape and result in fluffier popcorn.

Eat plain or season as you wish!  I like Salt & Pepper Popcorn - seasoned with salt, pepper, onion powder, and garlic powder - YUM.        

Check out the ingredient list of your favorite microwave popcorns (as well as other foods) at LABELWATCH.

The Walk - Mayor Hawthorne