Tag Archives: kale

Pump Up The Volume on Your Vegetables! 

8 Jan

img_1605Vegetables can be boring, if you don’t change up a bit! So starting off the New Year, I’m trying things new, being creative! 😊

So my cutting board was very useful this afternoon with all the chopping and julienning being done!

Fresh fennel, onions, kale, carrots!

Fennel, an acquired taste raw….however when roasted with virgin olive oil with sprinkles of Himalayan pink salt and coarse pepper; its wonderful! That’s how I prepared it!  Placed on the bitten rack of the oven at 350 degrees for 45 minutes.  It can be paired with a roasted pork loin and even accompany a broiled salmon.  I’m roasting them to be as a side to my arugula salad  for lunch today and add to my boxed lunch tomorrow ( that’s the plan…it’s so good)!

Beautiful fennel!

Then taking raw carrots, kale (remove middle stem) and onion, I’d julienned, then formed them together  in a palm size circle by taking a dip in a tempura batter of rice flour, tsp of soybean oil, Sea salt and cornstarch*!

* or a tempura batter mix from the grocery store will also do.

I’d settled twelve of them on a tray and placed in the fridge to get cold (1 to 3 hours ).  The little circles can be cooked in the oven at 350 degrees, on each side for 10 minutes.  Or you may pan fry in vegetable oil for 3 minutes until golden brown.  These will be my go to snack on it’s own!  

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Vegetable circles in a tempura batter, placed on a cookie sheet.

 

 

Taking arugula leaves washed and dried, tossed in a lemon dressing of extra virgin oil, Dijon mustard, fresh squeezed lemon with a pinch of sugar. Added diced tomatoes, olives was a winner!  You can even add some fresh shaved Parmesan cheese if you like for this beautiful salad!

Now taking the serving size in consideration, the calories can be low (for example the vegetable circles is 2 at 70 calories for each).

With changing the look of your vegetables can be really good!  The different ways can give the incentive to trying different vegetables and eat more of them for a healthy start to this new year!

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Arugula salad, vegetable circle snacks and roasted fennel.

letia Mitchelll 403 Letia  😊

The bulb’s foliage, and seeds of the fennel plant are used in many of the culinary traditions of the world. The small flowers of wild fennel (known as fennel “pollen” ) are the most potent form of fennel, but also the most expensive. Dried fennel seed is an aromatic, anise-flavored spice, brown or green in color when fresh, slowly turning a dull grey as the seed ages. For cooking, green seeds are optimal. The leaves are delicately flavored and similar in shape to those of dill. The bulb is a crisp vegetable that can be sautéed, stewed, braised, grilled, or eaten raw. Young tender leaves are used for garnishes, as a salad, to add flavor to salads, to flavor sauces to be served with puddings, and also in soups and fish sauce.

Photos by Letia Mitchell LifeStyle & Design ®

 

 

 

 

 

 

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Don’t Treat Your Vegetables Like a Prisoner! 

4 Jul

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Enjoy them and find out ways not to kill their nutrients! There are favorites and ones that are not!  I’m not a fan of celery, I look at it and have no connection whatsoever in taste or look!  Yet, it is never ever absent from a vegetable platter! People seem to love it!

Every vegetable has a history, you know! Celery was a garland found in King Tut’s tomb!  So it’s been around for centuries!  So it’s going present at the next platter!

Bottom line, find a vegetable you like and eat them more often that not!  What’s all this talk about vegetables?  Well why not…if you review my Instagram (www.instagram/letianum1); you will see that I am really trying to cook more and make healthy choices.  I really making an effort to eat right more and have my sweet indulgences at a minimum.  OK, back to my post……

1. These vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The cruciferous list of healthiest vegetables below are most nutritious eaten raw, lightly steamed or stir-fried:

  • Broccoli,
  • Cauliflower,
  • Brussels sprouts,
  • Green and red cabbage.

2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They’re also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as a snack.

3. Dark green leafy vegetables in colander. Dark green leafy vegetables can be lightly steamed or used in healthy soups, chilies, casseroles and stir-fries or eaten raw in salads and on sandwiches. The leafy vegetables below are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K:

  • Kale,
  • Spinach,
  • Swiss chard,
  • Collard greens,
  • The herb parsley,Ripe Tomatoes on White with Clipping Path
  • Red and green lettuce,
  • Mustard and turnip greens.
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beautiful Kale salad, macintosh apples, cranberries, toasted pumpkin seeds and Marie Callender Vinegarette Dressing

4. Tomatoes are very high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce.

5. Beans and peas are much higher in protein than other vegetables. And whether they’re dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. Beans can be added to soups, salads, pasta sauce, chili or eaten on their own. The healthy list includes:

  • Peas,
  • Lentils,
  • Soybeans,
  • Lima beans,
  • Kidney beans,
  • Garbanzo beans,An isolated still life of asparagus
  • And other legumes.

6. Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just 4 calories a stalk, lightly steamed asparagus helps reduce weight, inflammation and depression.

7. Allium foods, like garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are healthiest eastern raw in salads or healthy dips, but are also great for flavoring many cooked dishes:

  • Leeks,
  • Onions,
  • Shallots,
  • Scallions,
  • And garlic.yams

8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries. And sweet potatoes add delicious flavor when grated raw and used in salads.

9. Bell peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K and can be sweet flavorful additions to salads and healthy stir-fries. Choose from the following rainbow of colors:

  • Green peppers,
  • Yellow peppers,
  • Orange peppers,
  • And red peppers.

10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber. Squash can be added to healthy casseroles, soups, stir-fries and many other dishes or served alone.
And then there’s fruit!  My favorite is cantaloupe and bananas!  In the summer it seems more likely vegetables and fruit area their best!  So enjoy!

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Letia Mitchell LifeStyle & Design Letia 🙂

Photos by Letia Mitchell LifeStyle & Design LLC 

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