2011
10.18

Brushing up on a backlog of cooking magazines, I’ve dug up some obvious and some not so obvious tips of the trade that I found interesting:

Kale – must look into this since it’s a good source of lutein (an eye-friendly nutrient)

Some of the sturdiest produce to keep on hand at all times: Carrots, red cabbage, bell peppers and romaine lettuce (all last for up to a week).

Anatomy of a Healthy Meal = Half your plate should contain veggies and fruits / 1 quarter should be lean protein / 1 quarter should be whole grains.

Per Real Simple’s February 2011 issue, we tend to consume way more protein than our bodies need and get less than half the veggies and fruits we should. Produce is loaded with essential vitamins and antioxidants. It also has lots of fiber, which prevents blood-sugar spikes (so you don’t get hungry again right away)…more of a note to myself than anything…Lean protein (salmon, chicken) makes you feel full longer. And whole grains, like barley and bulgur (say what?), are nutrient-packed alternatives to processed carbs. The final component: healthy plant-based fats, found in olive oil and avocados, which are unsaturated and cholesterol-free, unlike animal fats.

Here are the 30 Healthiest Foods you should consider using: Click Here

Some great healthy cooking alternatives to try:

  • Saute sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roaster fish or chicken.
  • Toss whole-grain pasta with pesto, chopped arugula and grated lemon zest.
  • Toss broccoli with olive oil, garlic and crushed red pepper. Roast at 375 degrees F until tender. Sprinkle with grated Parmesan before serving.
  • For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice and sprinkle with toasted sesame seeds.
  • Puree cooked edamame with garlic, olive oil and fresh lemon juice for a quick hummus-like spread.
  • Saute chopped chard with sliced garlic, then toss with whole-grain pasta and raisins.

Enjoy!

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