Get to Grillin': Squash

It's officially summer ya'll and I'd like to give a shout out to the yellow summer squash.  You are delicious all year but you are tastiest in the summer.  Because this lovely veggie is in season, you can find it abundantly wherever you shop for a really inexpensive price (but I'd start with your closest farmer's market).  Then get to grillin'.


INGREDIENTS:


Oil: Olive oil

Veggies:
Yellow squash cut in 1/2" slices
(enough to fill a quart size plastic bag)
1 small white onion

Marinade:
Juice of one large lemon
1 tbsp rosemary
1 tbsp garlic powder
1/4 tsp cayenne pepper
1 tsp ground oregano


Directions:
Slice squash in 1/2" slices and place in quart size plastic bag.  In a bowl, mix the in the marinade ingredients and then pour them over the squash in the bag.  Ideally you would like the squash to marinate at least an hour but if you don't have enough time then be sure to reserve some of the marinade for additional seasoning at the end.

Slice an onion in half and drizzle olive oil on the flat cut surface.  Place the flat cut surface on the grill at a medium heat and cook for 5-7 minutes.  Then remove the onion from the grill and place it in a quart size plastic bag.  Seal the bag at the top and allow the onion to "sweat" in the bag.











Next, place the marinated squash on skewers or in a grill basket.  Grill at a medium heat for 5 minutes turning occasionally.







Place the grilled squash in a bowl.  Slice onions and add them to the squash.  Those who did not have an opportunity to marinate the squash or those looking for an extra kick of flavor should drizzle some of the leftover marinade on top of the veggies (If you are not using fresh rosemary, you may want to strain the marinade before adding it to the prepared dish to avoid the tougher texture of dried rosemary).  Serve with a smile!

Get To Grillin': Kale That Is

This weekend brought some long awaited Spring temperatures and if you're like me, you couldn't wait to get outside and rekindle a relationship with the grill.

I was fortunate to be the guest of some veggie loving grillin' machines and they had the genius thought to incorporate an awesome kale dish in their grilled dinner.  If you don't have a grill, you can still prepare this simple yet tasty dish in your home.  However, if you can get your tail outside to cook it, you should.

Ingredients:

1 bunch of kale sliced in 1 inch bites (I recommend getting kale from a Farmers Market)

1 large clove of garlic minced

1/2 red onion thinly sliced

2 tbsp of olive oil

Juice from 1/2 lemon

1/4 tsp red pepper flakes

1/2 tsp sea salt

Heat your grill to a medium flame.  Place an oblong aluminum tin pan on the grill for approximately 5 minutes to heat the pan.  Add olive oil and red onion to the pan.  Cook the onions until they begin to soften and become more translucent (5-7 minutes).  Add garlic to pan and cook for 1 minute.  Next, add kale red pepper flakes, and sea salt and cook for 10-15 minutes to soften.  Lastly, squeeze the lemon juice over the kale and toss the mixture right before you remove it from the heat.

You may eat the kale as it is or add toppings such as diced tomatoes, black olives and feta cheese.

Produce Picks 4/2/13: Asparagus and Cauliflower

This week at Aldi asparagus is on sale for $1.69 per pound (Generally is runs about $2.99-$3.50 in grocery stores).  I decided to go for a raw preparation and pickle them and add them to an antipasto salad.

Pickled Vegetable Ingredients:

2 carrots sliced in small bites (Currently $0.99 for 2 lbs at Aldi)
1/3 head of cauliflower cut in in small bites (You can get an enormous head for $1.99 at the International Market at the Farmers Market for a smaller head at Aldi for $1.89).
1 lb. of asparagus cut in slices about an inch long
1/2 c red wine vinegar
1/2 c white wine vinegar
1 tbsp. salt
1 tbsp. sugar
2 cloves of garlic finely chopped

Antipasto

Add anything and every thing that moves you.  There really are no rules here.  However, you can find most of these items I listed at Aldi too.

1/2 c chopped nuts pistachios (walnuts, almonds, whatever)
1/2 cup of banana peppers chopped
1 container of artichoke hearts chopped
1 container of roasted red peppers diced
1 tsp. black pepper
1 tbsp. basil (or fresh basil if you have it)
1 tbsp. red pepper flakes

Combine all of your ingredients for the pickled vegetables and place them in a container to marinate for a 24 hours.  If you only have time to prep the items before work and want to eat them later, no worries.  It will still be good.

 Remove the pickled vegetables from the brine and add them to your other antipasto ingredients.

Some people will want to eat this it as it is.  I choose to serve antipasto salad over mixed greens.  There is so much flavor that you won't ever need any salad dressing.

Produce Picks 3/26/13: Kale and Strawberries

Sometimes it’s easier to get someone to eat their veggies if you combine them with some fruit.  This week at Aldi you can get a pound of strawberries for $1.49.  Add to those strawberries some curly kale from the Farmers Market for $1.25 a bunch and a few more ingredients and you’re ready for some nutrient rich yumminess.

Kale Salad With Strawberries    

Salad Ingredients:1 bunch of curly kale
8 oz. strawberries
¼ c pine nuts (may substitute slivered or shaved almonds, walnuts or any other nut that moves you)

Vinaigrette:
¼ c olive oil
2 tbsp. balsamic vinegar
Juice from 1 lemon
1 tsp. Dijon mustard
½ tsp. cracked black pepper
Sea salt to taste
2 tbsp. diced shallot (may substitute red onion)

De-vein kale (remove kale leaves from stems) and cut or tear the leaves into ½ inch pieces. 

Slice strawberries and set to the side.

Place the pine nuts in a small skillet and toast them over medium heat for a few minutes.  Be sure to shake or stir them around and watch them so that they do not burn.  You will want to remove them and set them to the side when you see that they are turning a richer brown.

Dice shallot and set to the side.

In a bowl, squeeze the juice of 1 lemon.  Add balsamic vinegar, pepper, olive oil, and sea salt to bowl and whisk until the vinaigrette emulsifies.  Lastly, add the shallots to the vinaigrette. 

Drizzle the vinaigrette on the kale and toss.  Add sliced strawberries to the salad and sprinkle the pine nuts on top.

Serve to someone who is afraid to eat their greens and pat yourself on the back.

Budget Friendly Organic Veggies: Green Door Gourmet CSA

Spring is right around the corner and that means CSA (Community Supported Agriculture) time is coming.  I wanted to highlight my favorite produce provider Green Door Gourmet.  If you have been looking to eat organic vegetables but have been unable to fit them in your budget, then this CSA is the way to go.

What is great about CSAs is that you support local farmers and can get a crap ton of fruit and vegetables that are in season at a really low price.  All CSAs work differently but Green Door Gourmet is unique because you do not have to join the CSA for the whole season.  You can choose on a week-by-week basis whether you would like to buy a box of healthy goodies.  Green Door Gourmet gives you 3 options: $20  for a box of fruit and veggies (and generally other goodies such as jams, jellies, herbs, etc) that would feed two people for the week, $40 for a larger box to feed a family, and a "pack your own box" which is priced based on the items you include.

Believe me when I tell you, you really get a TON of ORGANIC produce.  $10 a person for fruit and organic veggies for the week?  YES PLEASE!

I also highly recommend that you take advantage of the activities they have at the farm which include farm tours, seminars on farming and food, and activities for children.  They are located in west Nashville not far from Charlotte Pike at 7011 River Road Pike, Nashville, TN 37209.

Be sure to check them out at http://www.greendoorgourmet.com/home and https://www.facebook.com/GreenDoorGourmet.

Hey Sugar Junkie: Fresh Fruit Edition

So often I see people who decide that they are going to "get healthy" and "lose weight" and the first thing they do is start loading up with excessive amounts of fruit. What makes matters worse is when you have multi-million dollar "weight loss" companies like Weight Watchers telling people they can eat unlimited fruit on their diet plans.

FRUIT IS SUGAR!!!!!  

SUGAR!  SUGAR! SUGAR!

Now don't get me wrong, fruit has amazing vitamins and nutrients that benefit your health.  It's great to eat fruit for a functional purpose like having it with your breakfast for an energy boost to start your day or using it to recover after some grueling exercise activity. However, you are not benefiting yourself by eating excess amounts of it.




Things to consider:

1. Your body is going to use the fruit as an energy source first instead of targeting the excess fat you are trying to lose.
2. Your body is going to have an insulin response (though not as great as when you eat refined sugar but it will happen) and insulin is a storage hormone.
3. When you don't use the excess sugar, your body is going to store it.

If you're a regular Joe (which you probably are) you sit behind a desk all day and you don't have a need for excess sugar.

Now before you start with the argument "but it's only (insert some magic number) calories" know that you can't just look at your calories.  You have to look at how your body reacts to certain foods and the hormones that are released.  After you eat fruit the insulin in your body is going to scream STORE, STORE, STORE to all that SUGAR.

If you're a sugar junkie who desires to lose excess fat and you're eating excessive amounts of fruit (and hiding behind the guise of "being healthy" because you aren't eating a pint of ice cream ) I need you to do the following:

1.  Get a measuring cup.
2.  Fill it to the top with fruit. (This is your MAXIMUM ALLOWANCE for the day.)
3.  Pour the fruit out on a plate to see what it looks like.  (It looks a lot different from the picture posted and the plates you have been creating for yourself doesn't it???)

Hey Sugar Junkie: Bread Edition

This is for all you (bread) lovers out there. Going carb free can be tough. Why are so many good things made with bread? Fortunately with the right knowledge, guilt-free carbs can be enjoyed. This isn't going to be easy. Put on your detective hats and start reading the back of packaging. Food companies are good for loading the front with flashy words that for the most part are half truths and one thing an old professor taught me is a half truth is a lie.

WHOLE GRAINS
This is how it's meant to be. Rolling meadows, amber waives and Americana. That's the picture food companies want you to imagine. And if you see whole grains, that's what you're getting. They're nutrient dense, full of fiber, vitamins and antioxidants. Look for 100% whole grain on the front (and back)
Including wheat, brown rice, oats or corn, whole grains can be a mix of those, or solely one (ex. whole grain oats). Natural grains have a low glycemic index. Because it's natural, it takes longer to digest, meaning a slower conversion to sugar. Once grains start getting processed/bleached, only starch (which your body treats like sugar) remains. They are easier to digest, becoming sugar faster. #WonderbreadMakesYouFat

Things to watch out for!

1.Whole wheat is not the same (the half truths I was telling you about). This is the biggest doozy of them all. Wheat is a grain yes, but it can be processed. Whole wheat can mean we refined (which is bad) the grains, but kept it brown so you think it's healthy. Half the nutrients are gone.

2. Multigrain, please refer to number one. Wheat plus oats, but again they kept it brown.

3. Made with whole grains. This is the same as made with 'real' fruit juice. If I squeeze a lemon into a gallon of chemicals made to taste like lemonade, that friends is not lemonade. The same applies to made with whole grain.

Again this is just information to help you make better choices. You don't have to give up great pizza or spaghetti (all the above applies to pasta) for the rest of your life.  However at least empower yourself with knowledge, so you know what you're getting yourself into.