Prep Work & Openmindedness

URL for youtube video this week:
http://www.youtube.com/watch?v=hdCJOFb14NI


Prep work makes all the difference! If you do things after you get back from your big grocery run, makes lists of food you want to make, stick to just that list, wash the produce, chop all items needed that week, and cook extra batches for later in the week you will slide through to the next week without so much hassle and not one "Whaaaat's for dinner? I'm starving" all week!

People need to try new things several times before they get a grasp on whether they want to eat a food again or not. Keep in mind cooking foods in different ways can drastically change the taste of something. For example, eating a red bell pepper raw is going to taste different than if you roast it in the oven! The recipe below is something I created to get more vegetables on my plate without feeling as if I was unwillingly shoving them down. The beauty of this recipe is that it is so easy to modify to what you like. I make big batches because it's great to keep as leftovers for lunch the next few days. Here's what I do.

ROASTED VEGETABLES
3 bell peppers [green, red, yellow, or orange], seeds removed and sliced into strips
1 large onion [I prefer sweet or red] sliced into rings
1 zucchini sliced into small rounds
1 yellow squash sliced into small rounds
[I have also done carrots in this mix. I just love how sweet everything tastes]

Lightly toss the vegetables with extra virgin olive oil [I don't really measure but 3-4 TBS works well] Put on a rimmed baking sheet and spice with salt and pepper.

Place in a 450* F oven for approximately 15 minutes or until tender. Serve while still warm.

CUSTODIAN CHILI [serves 6, but is great for leftovers]
1 lb ground meat cooked [I tend toward sirloin because it is so lean but you can use ground turkey breast, or even textured vegetable protein!]
1 can corn UNDRAINED
1 can beans [I use kidney] UNDRAINED
1 15 oz jar salsa
1 tsp chili powder
After the meat is fully cooked all other ingredients can be added and let to simmer until all ingredients are hot. I like to eat mine with low fat shredded cheese on top and hot sauce.

This chili is great because there can be several additions or substitutions. I have used creamed corn, added more chili powder, or different types of canned beans. You can also easily add more vegetables like onions, diced tomatoes, peppers, etc.

The name of this chili was given in honor to the janitor that gave my mother this recipe when I was in high school!

COOKED KALE
1 bunch kale [with the woody stem and center removed] roughly chopped into one inch segments
1 TBS extra virgin olive oil
1 small onion diced
2 cloves garlic
1 tsp crushed red pepper flakes
Vinegar, salt, and pepper to taste

Bring a pot of water to a boil and add the kale for five minutes. Drain the water and set the kale aside. Add the olive oil, onion, garlic and red pepper. Allow to cook for about 5 minutes. Add the kale back in and stir. Pour apple cider vinegar [or vinegar of choice] over kale then add salt and pepper to taste.

WEBSITES TO CHECK OUT
Ellie Krieger from Healthy Appetite is an RD and has great healthy recipe ideas! Robin Miller from Quick Fix Meals is a nutritionist and gives fantastic ideas for prepping things ahead of time [as discussed in the youtube video] Both ladies have recipes on the Food Network website under Chef Recipes [on the top right hand-ish side]: http://www.foodnetwork.com/

Search around Mypyramid for information from the USDA for information about the Food Guide Pyramid and much more! http://www.mypyramid.gov/

For recipe ideas with the click of your mouse [or the touch of your phone] go to Epicurious: http://www.epicurious.com/

Another great site to check out that breaks down in depth information on food is: http://www.nutritiondata.com/

The America Dietetic Association [ADA] also needs some of your browse time: www.eatright.org/