#it is not a lot of beets. it is a mediocre amount of beets.
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still baffled by this. michael............. why wouldn't she know that her older brother liked beets? why wouldn't she know that? she's known him her entire life. why didn't YOU know that? you've been his best friend for 12 years, and you've lived with him for half a year. surely, you should've long since noticed the high beet count.
#i yell into the abyss#greater boston#grater bluecheese#*leon stamatis the entire time michael lived at his house voice* beetroot? you want fucking beetroot?#*michael tate voice* huh? what was the first and last word that came out of your mouth?#how do you only notice the unusual amount of beets leon was welcoming into your life only AFTER he dies and you read his meal planner#shouldn't you have noticed it when he was. like. feeding you them? bi-weekly? for half a year?#when he was buying them from the store? when he put them on your plate? when you ate them with your mouth??????#“man. this is a lot of beets” <- what michael SHOULD have said TWO MONTHS after he moved into leon's apartment#and leon puts BEETS on his PLATE aGAIN#anyway: huh? beets twice a week is not that weird. that's like fine and normal.#it's funny to pretend it's not but like............. it's important to eat your veggies regularly. and there are so many to choose from#so you pick a handful of veggies that you like and buy those regularly rather than having like 20 different kinds a month#leon just picked beets for one of them. i'm sure he had a perfectly reasonable and measured assortment of vegetables otherwise.#it is not a lot of beets. it is a mediocre amount of beets.#the beet count is moderate. most people eat less beets on a regular basis‚ sure‚ but for people who have it as a regular part of their diet#it's like.#normal.#come on.#michael tate#*michael tate voice* wait so you're telling me those were BEETS? huh. thought they were like. radishes or something.#normal to have THOSE twice a week#beets though? nonononono. very unusual. notable‚ even.#*nica stamatis voice* i agree. beets are weird. leon's weird.
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RFA+ Minor Trio Pile O’ Christmas Head Canons
A nice responsible writer would have parsed out several ideas and spaced them out throughout the month to provide you a fun and cohesive festive experience, but you have me and so you get this on Christmas Eve Eve Eve
Yoosung
Gets super flustered at the idea of kissing you under the mistletoe
Misses so many opportunities to actually kiss you because of it
Spends all night one night leading you awkwardly toward the mistletoe at a family party
ALL THE DECORATIONS
You guys even decorate his LOLOL chair with a wreath on the back
For Yoosung, Christmas means spending a lot of time with his family
You guys spend Christmas Eve and Christmas Day at his parents' house and both of you end up helping make dinner and tidying up for when all the cousins arrive
He likes to pretend he enjoys the snow, but he just likes the idea of snow.
The two of you go out to make a snowman after the first snowfall and he helps for the first ten minutes before he gets cold and just becomes the person who brings things out from inside
Drinking hot cocoa together on the couch while you watch Christmas movies makes him very happy
Seven makes a joke about you wearing Santa lingerie, and Yoosung spontaneously remembers it several times throughout the day. He turns BEET RED every. single. time.
Jumin
First: He is that guy who points out that Jesus’ birthday was not in December and that Christmas primarily functions as a secular holiday to promote commercialism. This is basically canon
He really likes kissing you, but is generally wary of putting kissing plants among large groups of people
So the first couple years you’re together, he puts up mistletoe in the doorway to his bedroom and is just careful to make sure no one but you and him ever get caught under it together
The office does not get decorated for Christmas
No, you cannot...well, maybe you can put the tiny Christmas tree in his office
Totally lets you put the tiny Christmas tree in his office
He is more lenient about the penthouse, especially if it makes you particularly happy, but his preference is just put up one large Christmas tree and decorate it with an elegant theme, all matching ornaments, single strand of white lights
You can win him over by getting him a Christmas ornament with vertical stripes
Things get really busy around the holidays, but if you ever mention you like snow you will be whisked off on a Christmas vacation up to a ski resort
He owns the cabin, he is mediocre at skiing, but he never goes up to do anything with it.
Jumin Han, much like Valentine’s Day, takes Christmas as an opportunity to shower you with expensive gifts
He, on the other hand, has everything and is very uninterested in Christmas gifts. He usually asks that you give him a handwritten letter instead
Which you do. He also appreciates any other gift you give him, of course, but what really makes him happy is if you give him something extra that you made yourself.
Then he loves and cherishes it forever, to the point of being ridiculous.
Jaehee
You put a secret sprig of mistletoe in the storage closet as a cute Christmas joke
...she just never took it down
Christmas drink specials!
Her personal favorite is gingerbread coffee
She likes Christmas decorations but prefers simple ones like white lights and snowflakes
The cafe gets decorated for the holiday season, but usually, just with paper snowflakes the two of you stayed up late to make and some blue tinsel
Never really had any good Christmas memories, especially not of picking out a Christmas tree
You guys get a fake tree. It’s more cost-effective and better for the environment
The two of you get a simple set of ornaments for the tree, and pick out a couple of fun personalized ones
The tree looks a little bare the first year, but you promise that the two of you will collect more each year
And you do. Every year you get more ornaments, as gifts, or from the occasional trip to the supermarket. Every year putting up the tree becomes a trip down memory lane
The coffee shop is doing well comparatively, but you two are still short on money. So, you two both exchange one, small, meaningful gift every year and just enjoy each other’s company
“This is the best Christmas I’ve ever had,” she says every single year.
Zen
Loves mistletoe
Is genuinely a little weird about it
Takes you to places that specifically have mistletoe, guides you to the mistletoe
Put up a sprig in his usual rehearsal studio so he could show you off to all his castmates
Likes to decorate a little, and will help you decorate if that’s what makes you happy, but prefers it to look nice
It doesn’t need to be color-coordinated like Jumin’s penthouse, but it can’t be a complete disaster
How many ridiculous winter ClickChat filters are there for to take selfies with? There’s an equation for it and it’s the number of selfies Zen takes divided by four
Zen goes to A LOT of holiday parties in December as he gains more and more popularity. As much as he loves parties, these are by far his favorite because he’s allowed to bring you with him.
Zen likes to take you for walks when it snows or shortly after, so the two of you can enjoy the scenery together
Nothing makes him happier than having you by his side on Christmas Day
“I finally get to spend Christmas with my girlfriend and my family, all wrapped up in one beautiful package.”
Saeyoung
It takes you a long time to get Saeyoung into the Christmas spirit
He spends most of the season depressed about it. You try not push him.
Instead, when he’s having a bad day, you bring him treats and offer to snuggle.
It makes him feel a little better.
Over the years, he is willing to get more into Christmas, especially with Saeran there and surprisingly receptive to celebrating.
Saeyoung and Saeran like to watch the old movies and mock them
Saeyoung also gets unreasonably invested in the bad Christmas rom-coms, but his favorite movies are the Home Alone series.
You guys start out with the tiniest little fake tree from the store, and you convince him to buy tiny ornaments for it (not that you have to do too much convincing, those things are adorable)
He SHOWERS Saeran in Christmas presents, and you do everything you can to help him.
You all order take-out on Christmas and eat it all together while playing Cards Against Humanishness
Sometime during the month you also make sure to have a day out, Saeran, Saeyoung and you go to the zoo in the morning (Saeran really likes looking at all the animals), in the afternoon you guys go ice skating, and you finish the evening with ridiculous Christmas carol karaoke
For Saeyoung, it’s really important to him that Christmas is about family. His real family, the people who work hard to love and care for each other no matter what, the people it took him years to find.
Saeran
You teach Saeran everything about Christmas, but you make sure to let him know he doesn’t have to get you a gift
He’s been through a lot and you want to make sure his first real Christmas is all of the fun and as few of the stresses as possible
You marathon Christmas movies. He spends the entire month of December basically glued to the TV screen
He finds it frustrating that Santa’s lore varies depending on the movie or show
He and Saeyoung are in agreement that Santa is super creepy and probably a spy
You still sneak out of the bedroom on Christmas morning and put out an extra present for each of them.
They still don’t believe it was from Santa, but Saeran gives you a soft smile.
You and Saeyoung as Saeran what he would like for Christmas dinner. You all ended up having ice cream.
Saeran is torn between being edgy and wanting warm cozy sweaters.
His favorite present is a black sweater with a skull on it you bought him one year
During one of his first Christmases post-Mint Eye he put coal in Saeyoung’s stocking
He thought it was the funniest thing he had ever done
V/Jihyun
“Oh MC, it looks like we’ve been caught under the mistletoe.” He presses a loving kiss to your lips
That’s about it. He’s pretty normal when it comes to mistletoe
Takes you to Midnight Mass at a new favorite church he had to find after his ex-fiancee became a cult-starting man
You also have to sit through an awkward family dinner, but that’s far less meaningful for both of you
Is more than okay with decorating however you want and, though he’s better than he used to be years ago, reminds you of that more often than is really necessary.
If you ask what he wants though, he’ll inevitably end up with a tacky Santa Statue and one of those Precious Moments figurines nativity scenes
He prefers a real tree because he really likes the way it smells. He’s super attentive about watering and caring for it.
Has been fretting about your gift for the last month and a half. Jumin is starting to get frustrated
Will not sing Christmas carols, but thinks it is the cutest thing he has ever seen when you do it
Does a Christmas portrait of you, and you use it as the photo to send out for the RFA’s Christmas cards
Vanderwood
He ignores the mistletoe. Unless you make a fuss about it, he will not acknowledge the mistletoe. If you make a fuss about the mistletoe, he will begrudgingly let you kiss him
Secretly enjoys it if you give him a quick kiss when you pass under a sprig, though
Really, doesn’t acknowledge most Christmas decorations, unless it’s something like a huge light up tree or strange snowman blow up on top of a building you see as you drive down the highway, then he spares a brief glance of disgust
Will put up small amounts of Christmas lights if you ask. It’s not that he doesn’t like them, they’re just...so much work.
He found the perfect Christmas gift for you 8 months ago while on a mission and has been hiding it with his emergency flee-the-country cash and all his alias paperwork
He does his best to try and be home for Christmas every year, but just in case, he always insists you make Christmas Day plans with the RFA and just comes with you if he happens to be home.
Vanderwood both a) happens to be really good at building gingerbread houses and b) happens to really like making them
You two usually clear off your dining room table and make them together.
Is partial to gingerbread tea
For the most part, he views Christmas as a holiday for you. If his December turns out poorly, then it’s just another month. Unlike him, you have a light in your eyes still. There’s a part of you that sees magic in Christmas, and he wants to keep that part safe.
#mystic messenger#mystic messenger headcanons#mysme headcanons#mystic messenger imagines#mm vanderwood#jumin han#jihyun kim#hyun ryu#yoosung kim#jaehee kang#saeyoung choi#saeran choi#707#saeyoung#saeran#v#jumin#jaehee#zen#yoosung#mine#christmas
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As regular readers will know, I enjoy good TV shows and one of my favourites is the show Gold Rush, which can found on the Discovery Channel.
There are currently ten seasons.
The first opens with a bunch of ordinary guys deciding to set off to Alaska to join the modern day gold rush, with the value of gold at an all-time high.
Their leader is a large gentleman called Todd Hoffman.
The show follows his trials and tribulations and those of his team as they encounter, over the years, various catastrophes in their efforts to become rich.
The most incredible is Season 4. He and his team have just figured out how to do the job well in the Alaskan wilderness, when out of sheer greed and more than a little stupidity Todd decides to move the entire operation to the jungles of Guyana.
It is a comedy of errors, one cataclysm after another. Their heavy machinery is useless in the jungle, where the mud is thick and it constantly rains. By the mid-season their hopes are in ruins. Key team members are on the brink of mutiny. The jungle is simply destroying them.
At that point, Todd finds what he thinks is an answer; his wash-plant is catching diamonds.
And so begins the true denouement, as Todd throws everything into diamond mining, about which he knows nothing at all except that he’s heard others have made good money at it. It is a fool’s errand, and that’s obvious even watching it without the benefit of hindsight.
At the end of the season, with his investors furious at his total failure to get the gold, he produces his diamond haul, hoping to impress them. But he has never taken the time to find out what they are worth; what he holds is a couple of hundred dollars at most … and it’s cost him nearly half a million dollars of his and other people’s money to get them.
Watching it, I’m always reminded of Sevco and their quest to unearth their own gold and diamonds.
But they want to do it on the cheap. They believe that it looks easy. It’s a mistake Todd makes time and again, except that he constantly throws money at any problem he comes across. He at least knows that sometimes you have to spend it to get it.
Sevco doesn’t realise that. They see what we do and reckon that anyone could do it. The Evening Times tonight has a daft article in it about how the “battle” that could decide the title will come down to whether Nick Hammond or Ross Wilson is the best at his job. Honest to God, where else but our media could you get paid good money for talking such rot?
One of those men will be well resourced, and backed by a top class scouting network and the other will not. One of them will be able to recommend footballers who will cost a lot of money, whereas the other will not. One will be there to buy players, the other to sell.
They think selling looks easy. They think you simply name your price and wait for someone to come along who’s willing to pay it. How stupid do you have to be to reckon that strategy works? It is a proven failure.
Year after year, it has yielded no results.
There are various reasons why Celtic’s own strategy is such a success, and they don’t tick any of the boxes.
To get gold, a mining team has to put tons of pay-dirt through the machinery and the take they get back is measured in ounces. Ounces, right? You would not believe the amount of earth they have to move to bring in tiny amounts.
But those tiny amounts are so valuable that people do walk away with their pockets bulging. One veteran goldminer, Tony Beets, has made so much money that by the later seasons he can afford to take a £1 million punt on buying an ancient dredge, a piece of mining equipment that hasn’t been in use since the 60’s.
And that’s what Celtic’s strategy is like, as we all know well.
For every star you unearth you have to spend money on a lot of worthless dreck. The Ibrox club has that down to a fine art anyway. It’s that other bit they haven’t quite mastered, and they won’t as long as they are pissing money away on ten signings every summer instead of investing in scouting.
Like Tony Beets, we have this down to an art. On top of that, our record in unearthing these gems is so good that we’re trusted and respected and teams are willing to take a shot at spending big money on our players. They look at Van Dijk winning European Defender of the Year and taking Liverpool to the Champions League and know we’re good at what we do.
They see a young talent like Edouard scoring for fun in the French Under 21’s and they know it isn’t a fluke because Dembele was there the year before and we moved him on for big money and he’s proven that he can live up to it.
At Ibrox, they don’t have a thought-through strategy. King wants to combine challenging Celtic with finding players to sell on for a profit … it’s a non-starter.
Todd Hoffman manages to piss off his investors not only because he isn’t getting results but because at times he doesn’t even appear to have a plan.
He meanders around, making rash decisions, doing stuff that more seasoned miners would never do … even in the latter seasons, when he knows the game as well as he’s ever going to, he makes stupid mistakes because he’s still, at heart, a fly-by-night operator.
In contrast is a young miner, Parker Schnabel, who we watch start his career at just sixteen, and who grows and becomes one of the best in the business.
A sense of professionalism. The willingness to listen to others. Learning from mistakes. These are the things that bring success in every walk of life, and Sevco doesn’t operate by any of those standards at all. Like a bad miner, they continue to go over old ground, again and again.
King reckons that if one SPL club can sell players for tens of millions then any of them can.
How has that worked out for Aberdeen, in getting what they want for McKenna? It is not as simple as it looks, and even with the media hyping every player at Ibrox there’s no interest in any of them because scouts and club’s officials aren’t going to be convinced by hype.
As the really top miners know that you don’t spend money unless you drill the ground first to see what’s in there, clubs won’t simply spend money because The Daily Record tells them a player is worth it. They want to see what he’s got … and that’s where the wheels stop turning.
That’s where the so-called strategy falls on its backside.
Ross Wilson may be better at generating hype than Mark Allen was, but he cannot make mediocre players into good ones or good ones into great ones. And without that club being willing to spend a lot of money in scouting and checking out the talent they are never going to be able to develop and sell anyone for a significant profit … and they have to be prepared to make a loss on many of those who they do buy.
And because more clubs have invested in scouting and the English clubs, in particular, are covering more ground than ever before, it’s going to get more expensive to make those mistakes. They can’t afford to spend what they currently do.
By the end of this season, a lot of things at Ibrox will be different.
Some of the current staff are not going to survive it.
The real question is whether the club will.
There is no pot of gold at the end of this rainbow.
It won’t be long before they are sifting through mud.
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Fermented Foods Top the Superfoods List
More than 1,000 registered dietitians were surveyed for their projections on the most likely superfoods for 2018 and 2019. When results of the 7th Annual Pollock Communications and Today’s Dietitian’s “What’s Trending in Nutrition” survey1 emerged, there were a few surprises. In fact, one of the projected trends was called a “shocker.”
According to the poll, which began in 2014 and tracks emerging developments in the industry,2 kale had fallen off the top 10 list, but perhaps more interestingly, fermented foods, specifically yogurt and kefir, had moved to the top spot. Kale ranked sixth in 2017’s superfood poll, while fermented foods ranked No. 4.3
Dietitians taking part in the poll credited the powerful anti-inflammatory and gut health benefits as the likely reasons for fermented foods moving to the forefront of the superfoods list. Besides yogurt and kefir, the dietitians predicted that kombucha, sauerkraut, tempeh, kimchi and miso would be popular additional fermented food offerings in the coming year.
Avocado now holds the No. 2 spot on the 2019 superfoods list, with seeds coming in third. But one of the most interesting projections, which seems to be emerging very quickly, was that plant-based eating would move to the forefront, the survey noted.
In fact, the entire top 10 list of superfoods is derived from plants. Nondairy milk, for instance, made its debut by taking the No. 10 position. In between the top and bottom slots, ancient grains, exotic fruits, blueberries, beets, nuts and coconut products make up the remainder. Here’s the dietitians’ superfood breakdown for 2019:
Fermented foods; yogurt and kefir
Avocado
Seeds
Grains
Exotic fruit, such as acai and golden berries
Blueberries
Beets
Nuts
Coconut products
Nondairy milks
A ‘Shocking Switch’ in Consumer Behavior
Food Navigator asserts that the premium foods that make it onto the superfoods list cost more to purchase than many consumers, at least in the past, have demonstrated they’re willing to pay, but that’s changing, as well. It goes along with the “shocking” aspect of the dietitians’ predictions:
“The survey reports in a 'shocking switch’ that the healthy label is starting to surpass cost and taste as the top considerations for consumers’ purchase decisions. 'Healthfulness has hovered near the top three purchase drivers in recent years, but it’s notable that for the first time it has moved up to the No. 2 spot, reinforcing the demand for better-for-you food choices,’ according to the report.”4
Health benefits now seem to be the leading driver in food consumerism, says registered dietitian Jenna A. Bell, senior vice president of Pollock Communications. Bell emphasizes that along with the changes in what consumers are looking for — primarily “healthy” labels rather than cost and taste preferences — another significant development is a major lean toward the ketogenic diet and other considerations:
“A not-so-surprising trend dietitians report is the rise of keto as the most popular consumer diet, ousting clean eating from last year’s top spot, with intermittent fasting making its debut as No. 2. It’s clear from these predictions that consumers are on the hunt for a flat belly and will take extreme diet measures in their pursuit.”5
In 2018, dietitians predicted the keto diet would become a thing.6 Bell’s comment that consumers would be “on the hunt for a flat belly” was valid; it rose to the top as the most popular diet in the U.S.7
More Reasons to Go 'Keto’
There may be a few more reasons besides the pursuit of a flat belly to support the adoption of a keto diet. One is its ability to boost your metabolism. A recent study suggests that what you eat, not just how much you eat, can significantly improve your metabolic system’s overall function, and at the same time, optimize your weight.8
Conversely, low-fat, high-net-carb diets undermine healthy mitochondrial function and contribute to such chronic disorders as obesity, Type 2 diabetes, heart disease, Alzheimer’s and cancer. Moreover, insulin resistance sets in when you eat too many net carbs and protein, and too little healthy fat. One key to health is becoming metabolically flexible, or cycling in and out of the keto diet to more efficiently burn fat for fuel.
There’s evidence that adopting the keto diet is also a good way to keep your brain young and help prevent the onset of cognitive decline or Alzheimer’s. It can also improve neurovascular function, in part by improving your gut microbiome. Knowing that insulin resistance is strongly associated with dementia can be a strong motivator when choosing what you buy at the grocery store.
Then there’s Bell’s mention of intermittent fasting, something I’ve been a proponent of for years, and it’s even more effective when combined with a keto diet. Another of the predictions is that intermittent fasting will oust the “clean eating” approach to the third place slot for popular diets.
What to Eat Versus How to Eat — That Is the Question
It’s important to understand that when you purchase fermented foods like yogurt and kefir at a supermarket, it’s actually junk food rather than a superfood. In fact, arguably 98 percent of the fermented yogurt sold commercially is mediocre at best, being loaded with sugar or harmful sweeteners, genetically modified organisms (GMOs) and preservatives, making them unquestionably inferior to what you can prepare at home.
To make your own yogurt, you should begin with full-fat, grass fed raw milk and live probiotic cultures. Essentially, adding the starter culture to the milk and letting it sit overnight at a consistently warm room temperature is all that’s needed to turn the milk into yogurt. Tweaking the flavor is as simple as adding fresh berries, citrus juice or savory options such as dill or garlic.
The list of health benefits from fermented foods is frankly staggering. To offer a quick list of benefits, consumption can result in an improved gut microbiome and immune system, improvements in numerous health disorders, and simultaneously, a reduced risk of numerous diseases, including dementia, urinary tract infections and diabetes.
First, a brief explanation of the science behind it: Eating fermented foods can help improve your gut health by “reseeding” your gut with beneficial bacteria. In turn, the bacteria convert sugars and starch into lactic acid, a process called lactofermentation, boosting the nutritional content of the food and producing essential amino acids, short-chain fatty acids and beneficial enzymes, and increasing the bioavailability of minerals.
How can you get the advantages offered by fermented foods from your very own kitchen? The good news is that it doesn’t take days of slaving away in a hot kitchen to create homemade fermented vegetables. The short explanation is as simple as getting some wide-mouth canning jars and filtered water, choosing which organic vegetables you want to use and packing your jars. The next step is easy: Simply wait a few days for the vegetables to “ripen.”
Regarding Nondairy Milk and Kale
Nondairy milks, which reached No. 10 on the superfoods list, are another example of foods that must be verifiably genuine to impart the benefits they claim to have. In other words, to be bona fide superfoods, it’s a prerequisite that they be real, and many nut milks aren’t. At least one almond milk manufacturer has been accused of tainting its product with dairy milk.9
Kale, the easy-to-grow vegetable that’s seen a new level of appreciation in recent years, definitely has its merits. Although it was removed from the list for the first time in several years, kale still contains an impressive number and amounts of vitamins, minerals and phytonutrients, including vitamins A, K and C, along with indole-3-carbinol, which aids in DNA cell repair, while at the same time slowing the growth of cancer cells,10 to name a few.
One category sliding onto the superfood list for the first time was nondairy milk. Interestingly, the U.S. Food and Drug Administration (FDA) is considering new terminology and parameters regarding how milk is defined; presently, “milk” reference means it came from an animal, such as a cow.
The FDA and the American dairy industry contend that beverages sourced from plant materials, such as almonds and coconuts, don’t meet the necessary criteria.
It turns out that the No. 1 ingredient in most nut milks, such as almond milk, is flavored water. Food manufacturers essentially flavor the water and add in a remnant of product from the nut advertised on the packaging. The primary base and foundation for many alternative milks is actually water with added flavorings of uncertain origin.
Lactose intolerance, casein allergies and other sensitivities do keep a significant portion of the population from enjoying even raw, organic, grass fed cow’s milk and dairy-based products. The bottom line is that the best milk for you is the type your body can tolerate.
That being said, replacing milk and other dairy products with nondairy substitutes is a matter of personal choice. If you don’t miss drinking and eating milk-based products and can obtain requisite nutrients from other foods, you can easily forgo nondairy alternatives.
Convenience and Other Food Shopping Considerations
One factor people still struggle with in regard to food choices is that of convenience, the dietitians revealed. A website called Convenience Store Decisions asserted in January 2018 that the generation shoppers are from has a lot to do with their shopping behaviors and has proved to be heavily influential. In fact:
“Baby boomers are brand loyal and millennials … like shopping via mobile apps … Today, birth rates are declining, the population is aging and for the first time ever, five distinct generations of shoppers are in the grocery aisles, each with their own set of characteristics and attributes that influence shopping behaviors …
Among Whole Foods’ annual list of top food trends for the new year, is the rise of keto, paleo, grain-free and even "pegan” (paleo and vegan) diets, which are shifting mindsets around healthy fats, which more customers are demanding.“11
Erin Del Conte, senior editor of Convenience Store Decisions, writes that the drive toward a "convenience economy” is a major driver in all areas of business, but particularly in foodservice, where consumers have reportedly demonstrated they’re interested in “higher-quality items faster and customized on their terms. They’re also seeking foods that are healthy, high-protein, plant-based and easy to eat on the go.”12
The aforementioned Whole Foods Market top 10 food trends were addressed by Joy Bauer, registered dietitian nutritionist (RDN) and nutrition and health expert for NBC’s Today Show, who noted, "It’s great that people now understand that fat is not the enemy of good health.“13
Over the coming months, the dietitians foresee other considerations coming into play, such as how foods are labeled, especially in regard to ingredients that sound like chemicals (because so many are). "Consumers will continue to avoid these characteristics and increasingly view them not as a point of differentiation but as table stakes for consideration.”14
from Articles http://articles.mercola.com/sites/articles/archive/2019/02/04/fermented-foods-tops-superfoods-list.aspx
source https://niapurenaturecom.tumblr.com/post/182545686481
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Fermented Foods Top the Superfoods List
More than 1,000 registered dietitians were surveyed for their projections on the most likely superfoods for 2018 and 2019. When results of the 7th Annual Pollock Communications and Today's Dietitian's "What's Trending in Nutrition" survey1 emerged, there were a few surprises. In fact, one of the projected trends was called a "shocker."
According to the poll, which began in 2014 and tracks emerging developments in the industry,2 kale had fallen off the top 10 list, but perhaps more interestingly, fermented foods, specifically yogurt and kefir, had moved to the top spot. Kale ranked sixth in 2017's superfood poll, while fermented foods ranked No. 4.3
Dietitians taking part in the poll credited the powerful anti-inflammatory and gut health benefits as the likely reasons for fermented foods moving to the forefront of the superfoods list. Besides yogurt and kefir, the dietitians predicted that kombucha, sauerkraut, tempeh, kimchi and miso would be popular additional fermented food offerings in the coming year.
Avocado now holds the No. 2 spot on the 2019 superfoods list, with seeds coming in third. But one of the most interesting projections, which seems to be emerging very quickly, was that plant-based eating would move to the forefront, the survey noted.
In fact, the entire top 10 list of superfoods is derived from plants. Nondairy milk, for instance, made its debut by taking the No. 10 position. In between the top and bottom slots, ancient grains, exotic fruits, blueberries, beets, nuts and coconut products make up the remainder. Here's the dietitians' superfood breakdown for 2019:
Fermented foods; yogurt and kefir
Avocado
Seeds
Grains
Exotic fruit, such as acai and golden berries
Blueberries
Beets
Nuts
Coconut products
Nondairy milks
A 'Shocking Switch' in Consumer Behavior
Food Navigator asserts that the premium foods that make it onto the superfoods list cost more to purchase than many consumers, at least in the past, have demonstrated they're willing to pay, but that's changing, as well. It goes along with the "shocking" aspect of the dietitians' predictions:
"The survey reports in a 'shocking switch' that the healthy label is starting to surpass cost and taste as the top considerations for consumers' purchase decisions. 'Healthfulness has hovered near the top three purchase drivers in recent years, but it's notable that for the first time it has moved up to the No. 2 spot, reinforcing the demand for better-for-you food choices,' according to the report."4
Health benefits now seem to be the leading driver in food consumerism, says registered dietitian Jenna A. Bell, senior vice president of Pollock Communications. Bell emphasizes that along with the changes in what consumers are looking for — primarily "healthy" labels rather than cost and taste preferences — another significant development is a major lean toward the ketogenic diet and other considerations:
"A not-so-surprising trend dietitians report is the rise of keto as the most popular consumer diet, ousting clean eating from last year's top spot, with intermittent fasting making its debut as No. 2. It's clear from these predictions that consumers are on the hunt for a flat belly and will take extreme diet measures in their pursuit."5
In 2018, dietitians predicted the keto diet would become a thing.6 Bell's comment that consumers would be "on the hunt for a flat belly" was valid; it rose to the top as the most popular diet in the U.S.7
More Reasons to Go 'Keto'
There may be a few more reasons besides the pursuit of a flat belly to support the adoption of a keto diet. One is its ability to boost your metabolism. A recent study suggests that what you eat, not just how much you eat, can significantly improve your metabolic system's overall function, and at the same time, optimize your weight.8
Conversely, low-fat, high-net-carb diets undermine healthy mitochondrial function and contribute to such chronic disorders as obesity, Type 2 diabetes, heart disease, Alzheimer's and cancer. Moreover, insulin resistance sets in when you eat too many net carbs and protein, and too little healthy fat. One key to health is becoming metabolically flexible, or cycling in and out of the keto diet to more efficiently burn fat for fuel.
There's evidence that adopting the keto diet is also a good way to keep your brain young and help prevent the onset of cognitive decline or Alzheimer's. It can also improve neurovascular function, in part by improving your gut microbiome. Knowing that insulin resistance is strongly associated with dementia can be a strong motivator when choosing what you buy at the grocery store.
Then there's Bell's mention of intermittent fasting, something I've been a proponent of for years, and it's even more effective when combined with a keto diet. Another of the predictions is that intermittent fasting will oust the "clean eating" approach to the third place slot for popular diets.
What to Eat Versus How to Eat — That Is the Question
It's important to understand that when you purchase fermented foods like yogurt and kefir at a supermarket, it's actually junk food rather than a superfood. In fact, arguably 98 percent of the fermented yogurt sold commercially is mediocre at best, being loaded with sugar or harmful sweeteners, genetically modified organisms (GMOs) and preservatives, making them unquestionably inferior to what you can prepare at home.
To make your own yogurt, you should begin with full-fat, grass fed raw milk and live probiotic cultures. Essentially, adding the starter culture to the milk and letting it sit overnight at a consistently warm room temperature is all that's needed to turn the milk into yogurt. Tweaking the flavor is as simple as adding fresh berries, citrus juice or savory options such as dill or garlic.
The list of health benefits from fermented foods is frankly staggering. To offer a quick list of benefits, consumption can result in an improved gut microbiome and immune system, improvements in numerous health disorders, and simultaneously, a reduced risk of numerous diseases, including dementia, urinary tract infections and diabetes.
First, a brief explanation of the science behind it: Eating fermented foods can help improve your gut health by "reseeding" your gut with beneficial bacteria. In turn, the bacteria convert sugars and starch into lactic acid, a process called lactofermentation, boosting the nutritional content of the food and producing essential amino acids, short-chain fatty acids and beneficial enzymes, and increasing the bioavailability of minerals.
How can you get the advantages offered by fermented foods from your very own kitchen? The good news is that it doesn't take days of slaving away in a hot kitchen to create homemade fermented vegetables. The short explanation is as simple as getting some wide-mouth canning jars and filtered water, choosing which organic vegetables you want to use and packing your jars. The next step is easy: Simply wait a few days for the vegetables to "ripen."
Regarding Nondairy Milk and Kale
Nondairy milks, which reached No. 10 on the superfoods list, are another example of foods that must be verifiably genuine to impart the benefits they claim to have. In other words, to be bona fide superfoods, it's a prerequisite that they be real, and many nut milks aren't. At least one almond milk manufacturer has been accused of tainting its product with dairy milk.9
Kale, the easy-to-grow vegetable that's seen a new level of appreciation in recent years, definitely has its merits. Although it was removed from the list for the first time in several years, kale still contains an impressive number and amounts of vitamins, minerals and phytonutrients, including vitamins A, K and C, along with indole-3-carbinol, which aids in DNA cell repair, while at the same time slowing the growth of cancer cells,10 to name a few.
One category sliding onto the superfood list for the first time was nondairy milk. Interestingly, the U.S. Food and Drug Administration (FDA) is considering new terminology and parameters regarding how milk is defined; presently, "milk" reference means it came from an animal, such as a cow.
The FDA and the American dairy industry contend that beverages sourced from plant materials, such as almonds and coconuts, don't meet the necessary criteria.
It turns out that the No. 1 ingredient in most nut milks, such as almond milk, is flavored water. Food manufacturers essentially flavor the water and add in a remnant of product from the nut advertised on the packaging. The primary base and foundation for many alternative milks is actually water with added flavorings of uncertain origin.
Lactose intolerance, casein allergies and other sensitivities do keep a significant portion of the population from enjoying even raw, organic, grass fed cow's milk and dairy-based products. The bottom line is that the best milk for you is the type your body can tolerate.
That being said, replacing milk and other dairy products with nondairy substitutes is a matter of personal choice. If you don't miss drinking and eating milk-based products and can obtain requisite nutrients from other foods, you can easily forgo nondairy alternatives.
Convenience and Other Food Shopping Considerations
One factor people still struggle with in regard to food choices is that of convenience, the dietitians revealed. A website called Convenience Store Decisions asserted in January 2018 that the generation shoppers are from has a lot to do with their shopping behaviors and has proved to be heavily influential. In fact:
"Baby boomers are brand loyal and millennials … like shopping via mobile apps … Today, birth rates are declining, the population is aging and for the first time ever, five distinct generations of shoppers are in the grocery aisles, each with their own set of characteristics and attributes that influence shopping behaviors …
Among Whole Foods' annual list of top food trends for the new year, is the rise of keto, paleo, grain-free and even "pegan" (paleo and vegan) diets, which are shifting mindsets around healthy fats, which more customers are demanding."11
Erin Del Conte, senior editor of Convenience Store Decisions, writes that the drive toward a "convenience economy" is a major driver in all areas of business, but particularly in foodservice, where consumers have reportedly demonstrated they're interested in "higher-quality items faster and customized on their terms. They're also seeking foods that are healthy, high-protein, plant-based and easy to eat on the go."12
The aforementioned Whole Foods Market top 10 food trends were addressed by Joy Bauer, registered dietitian nutritionist (RDN) and nutrition and health expert for NBC's Today Show, who noted, "It's great that people now understand that fat is not the enemy of good health."13
Over the coming months, the dietitians foresee other considerations coming into play, such as how foods are labeled, especially in regard to ingredients that sound like chemicals (because so many are). "Consumers will continue to avoid these characteristics and increasingly view them not as a point of differentiation but as table stakes for consideration."14
from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2019/02/04/fermented-foods-tops-superfoods-list.aspx
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Fermented Foods Top the Superfoods List
More than 1,000 registered dietitians were surveyed for their projections on the most likely superfoods for 2018 and 2019. When results of the 7th Annual Pollock Communications and Today's Dietitian's "What's Trending in Nutrition" survey1 emerged, there were a few surprises. In fact, one of the projected trends was called a "shocker."
According to the poll, which began in 2014 and tracks emerging developments in the industry,2 kale had fallen off the top 10 list, but perhaps more interestingly, fermented foods, specifically yogurt and kefir, had moved to the top spot. Kale ranked sixth in 2017's superfood poll, while fermented foods ranked No. 4.3
Dietitians taking part in the poll credited the powerful anti-inflammatory and gut health benefits as the likely reasons for fermented foods moving to the forefront of the superfoods list. Besides yogurt and kefir, the dietitians predicted that kombucha, sauerkraut, tempeh, kimchi and miso would be popular additional fermented food offerings in the coming year.
Avocado now holds the No. 2 spot on the 2019 superfoods list, with seeds coming in third. But one of the most interesting projections, which seems to be emerging very quickly, was that plant-based eating would move to the forefront, the survey noted.
In fact, the entire top 10 list of superfoods is derived from plants. Nondairy milk, for instance, made its debut by taking the No. 10 position. In between the top and bottom slots, ancient grains, exotic fruits, blueberries, beets, nuts and coconut products make up the remainder. Here's the dietitians' superfood breakdown for 2019:
Fermented foods; yogurt and kefir
Avocado
Seeds
Grains
Exotic fruit, such as acai and golden berries
Blueberries
Beets
Nuts
Coconut products
Nondairy milks
A 'Shocking Switch' in Consumer Behavior
Food Navigator asserts that the premium foods that make it onto the superfoods list cost more to purchase than many consumers, at least in the past, have demonstrated they're willing to pay, but that's changing, as well. It goes along with the "shocking" aspect of the dietitians' predictions:
"The survey reports in a 'shocking switch' that the healthy label is starting to surpass cost and taste as the top considerations for consumers' purchase decisions. 'Healthfulness has hovered near the top three purchase drivers in recent years, but it's notable that for the first time it has moved up to the No. 2 spot, reinforcing the demand for better-for-you food choices,' according to the report."4
Health benefits now seem to be the leading driver in food consumerism, says registered dietitian Jenna A. Bell, senior vice president of Pollock Communications. Bell emphasizes that along with the changes in what consumers are looking for — primarily "healthy" labels rather than cost and taste preferences — another significant development is a major lean toward the ketogenic diet and other considerations:
"A not-so-surprising trend dietitians report is the rise of keto as the most popular consumer diet, ousting clean eating from last year's top spot, with intermittent fasting making its debut as No. 2. It's clear from these predictions that consumers are on the hunt for a flat belly and will take extreme diet measures in their pursuit."5
In 2018, dietitians predicted the keto diet would become a thing.6 Bell's comment that consumers would be "on the hunt for a flat belly" was valid; it rose to the top as the most popular diet in the U.S.7
More Reasons to Go 'Keto'
There may be a few more reasons besides the pursuit of a flat belly to support the adoption of a keto diet. One is its ability to boost your metabolism. A recent study suggests that what you eat, not just how much you eat, can significantly improve your metabolic system's overall function, and at the same time, optimize your weight.8
Conversely, low-fat, high-net-carb diets undermine healthy mitochondrial function and contribute to such chronic disorders as obesity, Type 2 diabetes, heart disease, Alzheimer's and cancer. Moreover, insulin resistance sets in when you eat too many net carbs and protein, and too little healthy fat. One key to health is becoming metabolically flexible, or cycling in and out of the keto diet to more efficiently burn fat for fuel.
There's evidence that adopting the keto diet is also a good way to keep your brain young and help prevent the onset of cognitive decline or Alzheimer's. It can also improve neurovascular function, in part by improving your gut microbiome. Knowing that insulin resistance is strongly associated with dementia can be a strong motivator when choosing what you buy at the grocery store.
Then there's Bell's mention of intermittent fasting, something I've been a proponent of for years, and it's even more effective when combined with a keto diet. Another of the predictions is that intermittent fasting will oust the "clean eating" approach to the third place slot for popular diets.
What to Eat Versus How to Eat — That Is the Question
It's important to understand that when you purchase fermented foods like yogurt and kefir at a supermarket, it's actually junk food rather than a superfood. In fact, arguably 98 percent of the fermented yogurt sold commercially is mediocre at best, being loaded with sugar or harmful sweeteners, genetically modified organisms (GMOs) and preservatives, making them unquestionably inferior to what you can prepare at home.
To make your own yogurt, you should begin with full-fat, grass fed raw milk and live probiotic cultures. Essentially, adding the starter culture to the milk and letting it sit overnight at a consistently warm room temperature is all that's needed to turn the milk into yogurt. Tweaking the flavor is as simple as adding fresh berries, citrus juice or savory options such as dill or garlic.
The list of health benefits from fermented foods is frankly staggering. To offer a quick list of benefits, consumption can result in an improved gut microbiome and immune system, improvements in numerous health disorders, and simultaneously, a reduced risk of numerous diseases, including dementia, urinary tract infections and diabetes.
First, a brief explanation of the science behind it: Eating fermented foods can help improve your gut health by "reseeding" your gut with beneficial bacteria. In turn, the bacteria convert sugars and starch into lactic acid, a process called lactofermentation, boosting the nutritional content of the food and producing essential amino acids, short-chain fatty acids and beneficial enzymes, and increasing the bioavailability of minerals.
How can you get the advantages offered by fermented foods from your very own kitchen? The good news is that it doesn't take days of slaving away in a hot kitchen to create homemade fermented vegetables. The short explanation is as simple as getting some wide-mouth canning jars and filtered water, choosing which organic vegetables you want to use and packing your jars. The next step is easy: Simply wait a few days for the vegetables to "ripen."
Regarding Nondairy Milk and Kale
Nondairy milks, which reached No. 10 on the superfoods list, are another example of foods that must be verifiably genuine to impart the benefits they claim to have. In other words, to be bona fide superfoods, it's a prerequisite that they be real, and many nut milks aren't. At least one almond milk manufacturer has been accused of tainting its product with dairy milk.9
Kale, the easy-to-grow vegetable that's seen a new level of appreciation in recent years, definitely has its merits. Although it was removed from the list for the first time in several years, kale still contains an impressive number and amounts of vitamins, minerals and phytonutrients, including vitamins A, K and C, along with indole-3-carbinol, which aids in DNA cell repair, while at the same time slowing the growth of cancer cells,10 to name a few.
One category sliding onto the superfood list for the first time was nondairy milk. Interestingly, the U.S. Food and Drug Administration (FDA) is considering new terminology and parameters regarding how milk is defined; presently, "milk" reference means it came from an animal, such as a cow.
The FDA and the American dairy industry contend that beverages sourced from plant materials, such as almonds and coconuts, don't meet the necessary criteria.
It turns out that the No. 1 ingredient in most nut milks, such as almond milk, is flavored water. Food manufacturers essentially flavor the water and add in a remnant of product from the nut advertised on the packaging. The primary base and foundation for many alternative milks is actually water with added flavorings of uncertain origin.
Lactose intolerance, casein allergies and other sensitivities do keep a significant portion of the population from enjoying even raw, organic, grass fed cow's milk and dairy-based products. The bottom line is that the best milk for you is the type your body can tolerate.
That being said, replacing milk and other dairy products with nondairy substitutes is a matter of personal choice. If you don't miss drinking and eating milk-based products and can obtain requisite nutrients from other foods, you can easily forgo nondairy alternatives.
Convenience and Other Food Shopping Considerations
One factor people still struggle with in regard to food choices is that of convenience, the dietitians revealed. A website called Convenience Store Decisions asserted in January 2018 that the generation shoppers are from has a lot to do with their shopping behaviors and has proved to be heavily influential. In fact:
"Baby boomers are brand loyal and millennials … like shopping via mobile apps … Today, birth rates are declining, the population is aging and for the first time ever, five distinct generations of shoppers are in the grocery aisles, each with their own set of characteristics and attributes that influence shopping behaviors …
Among Whole Foods' annual list of top food trends for the new year, is the rise of keto, paleo, grain-free and even "pegan" (paleo and vegan) diets, which are shifting mindsets around healthy fats, which more customers are demanding."11
Erin Del Conte, senior editor of Convenience Store Decisions, writes that the drive toward a "convenience economy" is a major driver in all areas of business, but particularly in foodservice, where consumers have reportedly demonstrated they're interested in "higher-quality items faster and customized on their terms. They're also seeking foods that are healthy, high-protein, plant-based and easy to eat on the go."12
The aforementioned Whole Foods Market top 10 food trends were addressed by Joy Bauer, registered dietitian nutritionist (RDN) and nutrition and health expert for NBC's Today Show, who noted, "It's great that people now understand that fat is not the enemy of good health."13
Over the coming months, the dietitians foresee other considerations coming into play, such as how foods are labeled, especially in regard to ingredients that sound like chemicals (because so many are). "Consumers will continue to avoid these characteristics and increasingly view them not as a point of differentiation but as table stakes for consideration."14
from
http://articles.mercola.com/sites/articles/archive/2019/02/04/fermented-foods-tops-superfoods-list.aspx
source http://niapurenaturecom.weebly.com/blog/fermented-foods-top-the-superfoods-list
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Text
8 Tips for Cooking Vegetables
This spring when I asked what nutrition topics folks would be interested in reading about on the blog, the subject of vegetables came up repeatedly. Specifically, several readers wanted more ideas for how to cook them—with a mind to preserving (or enhancing) both nutrition and taste. As much as I love my big-ass salads, I get it. Sometimes you need to mix it up, and moving toward the cooler seasons only underscores the point.
With that in mind, let me offer a few points that help folks have their vegetables and a hot meal, too. See what you think and if it might offer some ideas for this week’s Primal dinners.
Don’t Overcrowd the Skillet
Almost any vegetable can be prepared by slicing the vegetable thinly, heating oil in a pan over medium-high heat, and then sautéing it until tender. Add a little garlic if you like, and finish with sea salt. Easy, right? However, if you want the sautéed vegetables to be genuinely tasty instead of mediocre, here’s the trick you need to know: Don’t overcrowd the skillet.
Use a wide skillet and only sauté a single layer of vegetables at a time. Vegetables release water as they cook, especially softer vegetables like zucchini and mushrooms. If you put too many veggies in a pan at once, they’ll steam and turn to mush in their own liquid instead of sautéing to golden brown.
The same goes for roasting vegetables. Don’t pile vegetables on a sheet pan. Spread them out evenly in a single layer. Take the plunge and buy another sheet pan so you can make more at a time.
Try Roasting
If you’re not in the mood for a big pot of “clean out the fridge soup” then the easiest way to use up vegetables is roasting. Make a habit of roasting a sheet pan’s worth every week, using any vegetables that are past their salad prime. Roasted vegetables are a delicious side dish for any meal, and they’re great added to any Big-Ass Salad you pack for lunch the next day.
Here’s the best way I’ve found to roast veggies:
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. (For example, root vegetables, squash and potatoes can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, zucchini and bell peppers can be grouped together.)
Coat the veggies generously with avocado oil and sprinkle with salt and pepper (or your favorite spice blend). I like fresh rosemary, but I use a lot of herbs depending on my mood.
Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. (For easier cleanup, line the sheet pan with parchment paper first.)
Roast in the oven at 425º F for 20 to 45 minutes, depending on the type of vegetable. Veggies are done when they can be easily pierced with a fork and are lightly browned on the edges.
Mix the vegetables only once or twice while they roast. Use a rimmed baking sheet, so the veggies don’t fall off the pan when you mix them.
Better Steaming
Simple and quick, steaming vegetables is perfect for busy weeknights. The great risk with steaming is sogginess (unfortunately how most of us think of steamed vegetables), so always set a timer. Stop steaming the veggies before they’re completely soft; they’re done when still slightly firm in the center. Most veggies take 5 to 10 minutes. Harder ones like sweet potatoes, carrots and squash steam in 10 to 20 minutes. For the best results, steam different types of vegetables separately.
A collapsible steamer basket is an inexpensive kitchen investment, and most rice cookers and Instant Pots have a steamer tray. Or, if you have one, use the microwave. Put cut-up vegetables in a bowl, add about 3 tablespoons water, and cover the bowl with a plate. Cook 2 ½ minutes, then check for doneness. Be careful of hot steam when removing the plate. Or, try this method of microwave steaming with wet paper towels.
Hands down, the most delicious way to flavor piping hot steamed vegetables is a generous pat of salted pastured butter. Once chilled, steamed veggies are a convenient add-in for salads, and also great dipped in Primal Kitchen® Mayo or dressings.
Grilling Isn’t Just for Meat
If you’re firing up the grill for meat, it makes sense to cook the entire meal on the grill. From zucchini to sweet potatoes (and even kale), vegetables are amazing with the smoky flavor and charred edges that only a grill can impart. It’s true that some vegetables are easier to grill than others, but with a few tips, you can expertly grill almost anything non-animal.
Heat-stable oil and salt should always be used, lightly coating the vegetables before grilling, then pouring on more oil and salt when the veggies are done. For even more flavor, marinate veggies in vinaigrette before grilling, or drizzle vinaigrette over warm, grilled vegetables.
Softer vegetables, like mushrooms, zucchini, onions and bell peppers are easy: Cut into smallish chunks and skewer, or cut into long, wide pieces that won’t fall through the grates. Grill until tender and lightly charred.
The easiest way to grill hard vegetables is to give them a head start. Firm vegetables can be brined before grilling. Or, simply parboil the vegetables before grilling. Potatoes (regular and sweet), carrots, beets and other root vegetables can be cut into medium bite-sized pieces and boiled in water until just barely tender. Drain the vegetables, toss with oil and salt, then finish on the grill to char the veggies and cook to full tenderness.
Stalks of kale and Swiss chard, even wedges of Romaine lettuce, can be transformed on the grill into smoky, charred versions of their raw selves. Coat lightly in oil and salt, and grill the leaves 4 to 6 minutes (leaves can be ripped from the stalks before or after grilling)
For the least amount of fuss, place single layers of thinly sliced vegetables on a large, lightly oiled piece of foil, then fold the foil around the vegetables like a loose packet. Grill the packet 8 to 12 minutes for quicker cooking vegetables, and 12 to 15 minutes for things like potatoes and onions.
Cooking Dark, Leafy Greens
This doesn’t just mean kale, Swiss chard, and collards. Radish leaves, beet greens, turnip leaves…they’re all edible. As mentioned above, greens can be grilled, but sautéing is the most common cooking method.
Sautéing is easy. Greens + oil + garlic is all you need. The challenge is coaxing greens into tenderness so you don’t end up with a pile of chewy leaves.
Try this technique: Tear the leaves off the stems. Stack the raw leaves in a pile, roll the pile up, and use a large knife to slice the leaves into thin ribbons. Heat olive oil and garlic over medium, then add the sliced greens by the handful, until it all fits in the skillet. Add 1/3 cup stock, water, or coconut milk. Turn heat up to medium-high and cover. Cook 3 to 5 minutes. Remove the lid and cook 2 to 3 minutes more until the liquid has evaporated.
Frozen Greens and Flavor Cubes
Despite good intentions to eat more greens, who among us hasn’t thrown away a limp bunch of kale after ignoring it all week? What about a soggy bag of baby spinach?
Instead of wasting greens, blend them. Put handfuls of greens in the blender. Add a little water or coconut milk if necessary (to keep the blender moving) until the greens are pureed into a smooth consistency. Pour into an ice cube tray. Freeze, then remove and store cubes in a sealed plastic bag. Throw frozen green cubes into smoothies, soups, stews, and chili.
For savory flavor cubes try this:
3 handfuls loosely packed herb leaves (mix herbs like basil, cilantro and parsley, or just choose one herb)
3 handfuls baby spinach or other chopped green
3 garlic cloves
1 tablespoon grated ginger (optional)
Combine herbs, greens, garlic and ginger in a blender until smooth, adding a little water or chicken stock as necessary, again, to keep the blender moving. Pour the puree into an ice cube tray. Freeze, then remove flavor cubes and store in a sealed plastic bag. Instantly add flavor to your meal by melting frozen flavor cubes in a hot skillet of sautéed vegetables or meat, or melt a flavor cube into a bowl of hot cauliflower rice or soup.
Using Frozen Vegetables
Fresh, seasonal produce is best, but when it comes to convenience, frozen vegetables are a part of modern life, especially if you’re looking to do Primal on a budget. They don’t need to be washed, sliced, or prepped, and they cook in a matter of minutes. The importance of convenience can’t be underestimated. If keeping frozen veggies on hand means you eat more veggies, then stock up the freezer.
Frozen vegetables are usually picked at peak ripeness and flash frozen, preserving all the nutrients. The best way to cook frozen vegetables is to steam, microwave, or simmer them for just a few minutes. For soups and stews, add frozen vegetables straight from the freezer in the last minutes of cooking.
Making Vegetable Stock
Dedicated makers of vegetable stock keep a gallon Ziploc bag in the freezer and fill it throughout the month with veggie scraps from cooking (stems from greens, nubs of carrot, celery, onion, etc.) The rest of us can simply scavenge the crisper drawer for veggies about to turn bad.
Throw veggie odds and ends into a stock pot. Any mix of veggies will do, just make sure you’ve included 1 onion (quartered), 6 garlic cloves, a few stalks of carrot and/or celery, and a handful of fresh herbs (leaves and stems). Cover with water, sprinkle in salt, bring to a boil, then reduce to a simmer, and partially cover. Simmer 1 to 2 hours. Drain and discard solids. Add salt to taste. There you go….
Now let me turn it over to you all. Got some cooking tips or favorite vegetable recipes to share? Let’s hear ’em! Thanks for stopping by, everybody.
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8 Tips for Cooking Vegetables
This spring when I asked what nutrition topics folks would be interested in reading about on the blog, the subject of vegetables came up repeatedly. Specifically, several readers wanted more ideas for how to cook them—with a mind to preserving (or enhancing) both nutrition and taste. As much as I love my big-ass salads, I get it. Sometimes you need to mix it up, and moving toward the cooler seasons only underscores the point.
With that in mind, let me offer a few points that help folks have their vegetables and a hot meal, too. See what you think and if it might offer some ideas for this week’s Primal dinners.
Don’t Overcrowd the Skillet
Almost any vegetable can be prepared by slicing the vegetable thinly, heating oil in a pan over medium-high heat, and then sautéing it until tender. Add a little garlic if you like, and finish with sea salt. Easy, right? However, if you want the sautéed vegetables to be genuinely tasty instead of mediocre, here’s the trick you need to know: Don’t overcrowd the skillet.
Use a wide skillet and only sauté a single layer of vegetables at a time. Vegetables release water as they cook, especially softer vegetables like zucchini and mushrooms. If you put too many veggies in a pan at once, they’ll steam and turn to mush in their own liquid instead of sautéing to golden brown.
The same goes for roasting vegetables. Don’t pile vegetables on a sheet pan. Spread them out evenly in a single layer. Take the plunge and buy another sheet pan so you can make more at a time.
Try Roasting
If you’re not in the mood for a big pot of “clean out the fridge soup” then the easiest way to use up vegetables is roasting. Make a habit of roasting a sheet pan’s worth every week, using any vegetables that are past their salad prime. Roasted vegetables are a delicious side dish for any meal, and they’re great added to any Big-Ass Salad you pack for lunch the next day.
Here’s the best way I’ve found to roast veggies:
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. (For example, root vegetables, squash and potatoes can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, zucchini and bell peppers can be grouped together.)
Coat the veggies generously with avocado oil and sprinkle with salt and pepper (or your favorite spice blend). I like fresh rosemary, but I use a lot of herbs depending on my mood.
Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. (For easier cleanup, line the sheet pan with parchment paper first.)
Roast in the oven at 425º F for 20 to 45 minutes, depending on the type of vegetable. Veggies are done when they can be easily pierced with a fork and are lightly browned on the edges.
Mix the vegetables only once or twice while they roast. Use a rimmed baking sheet, so the veggies don’t fall off the pan when you mix them.
Better Steaming
Simple and quick, steaming vegetables is perfect for busy weeknights. The great risk with steaming is sogginess (unfortunately how most of us think of steamed vegetables), so always set a timer. Stop steaming the veggies before they’re completely soft; they’re done when still slightly firm in the center. Most veggies take 5 to 10 minutes. Harder ones like sweet potatoes, carrots and squash steam in 10 to 20 minutes. For the best results, steam different types of vegetables separately.
A collapsible steamer basket is an inexpensive kitchen investment, and most rice cookers and Instant Pots have a steamer tray. Or, if you have one, use the microwave. Put cut-up vegetables in a bowl, add about 3 tablespoons water, and cover the bowl with a plate. Cook 2 ½ minutes, then check for doneness. Be careful of hot steam when removing the plate. Or, try this method of microwave steaming with wet paper towels.
Hands down, the most delicious way to flavor piping hot steamed vegetables is a generous pat of salted pastured butter. Once chilled, steamed veggies are a convenient add-in for salads, and also great dipped in Primal Kitchen® Mayo or dressings.
Grilling Isn’t Just for Meat
If you’re firing up the grill for meat, it makes sense to cook the entire meal on the grill. From zucchini to sweet potatoes (and even kale), vegetables are amazing with the smoky flavor and charred edges that only a grill can impart. It’s true that some vegetables are easier to grill than others, but with a few tips, you can expertly grill almost anything non-animal.
Heat-stable oil and salt should always be used, lightly coating the vegetables before grilling, then pouring on more oil and salt when the veggies are done. For even more flavor, marinate veggies in vinaigrette before grilling, or drizzle vinaigrette over warm, grilled vegetables.
Softer vegetables, like mushrooms, zucchini, onions and bell peppers are easy: Cut into smallish chunks and skewer, or cut into long, wide pieces that won’t fall through the grates. Grill until tender and lightly charred.
The easiest way to grill hard vegetables is to give them a head start. Firm vegetables can be brined before grilling. Or, simply parboil the vegetables before grilling. Potatoes (regular and sweet), carrots, beets and other root vegetables can be cut into medium bite-sized pieces and boiled in water until just barely tender. Drain the vegetables, toss with oil and salt, then finish on the grill to char the veggies and cook to full tenderness.
Stalks of kale and Swiss chard, even wedges of Romaine lettuce, can be transformed on the grill into smoky, charred versions of their raw selves. Coat lightly in oil and salt, and grill the leaves 4 to 6 minutes (leaves can be ripped from the stalks before or after grilling)
For the least amount of fuss, place single layers of thinly sliced vegetables on a large, lightly oiled piece of foil, then fold the foil around the vegetables like a loose packet. Grill the packet 8 to 12 minutes for quicker cooking vegetables, and 12 to 15 minutes for things like potatoes and onions.
Cooking Dark, Leafy Greens
This doesn’t just mean kale, Swiss chard, and collards. Radish leaves, beet greens, turnip leaves…they’re all edible. As mentioned above, greens can be grilled, but sautéing is the most common cooking method.
Sautéing is easy. Greens + oil + garlic is all you need. The challenge is coaxing greens into tenderness so you don’t end up with a pile of chewy leaves.
Try this technique: Tear the leaves off the stems. Stack the raw leaves in a pile, roll the pile up, and use a large knife to slice the leaves into thin ribbons. Heat olive oil and garlic over medium, then add the sliced greens by the handful, until it all fits in the skillet. Add 1/3 cup stock, water, or coconut milk. Turn heat up to medium-high and cover. Cook 3 to 5 minutes. Remove the lid and cook 2 to 3 minutes more until the liquid has evaporated.
Frozen Greens and Flavor Cubes
Despite good intentions to eat more greens, who among us hasn’t thrown away a limp bunch of kale after ignoring it all week? What about a soggy bag of baby spinach?
Instead of wasting greens, blend them. Put handfuls of greens in the blender. Add a little water or coconut milk if necessary (to keep the blender moving) until the greens are pureed into a smooth consistency. Pour into an ice cube tray. Freeze, then remove and store cubes in a sealed plastic bag. Throw frozen green cubes into smoothies, soups, stews, and chili.
For savory flavor cubes try this:
3 handfuls loosely packed herb leaves (mix herbs like basil, cilantro and parsley, or just choose one herb)
3 handfuls baby spinach or other chopped green
3 garlic cloves
1 tablespoon grated ginger (optional)
Combine herbs, greens, garlic and ginger in a blender until smooth, adding a little water or chicken stock as necessary, again, to keep the blender moving. Pour the puree into an ice cube tray. Freeze, then remove flavor cubes and store in a sealed plastic bag. Instantly add flavor to your meal by melting frozen flavor cubes in a hot skillet of sautéed vegetables or meat, or melt a flavor cube into a bowl of hot cauliflower rice or soup.
Using Frozen Vegetables
Fresh, seasonal produce is best, but when it comes to convenience, frozen vegetables are a part of modern life, especially if you’re looking to do Primal on a budget. They don’t need to be washed, sliced, or prepped, and they cook in a matter of minutes. The importance of convenience can’t be underestimated. If keeping frozen veggies on hand means you eat more veggies, then stock up the freezer.
Frozen vegetables are usually picked at peak ripeness and flash frozen, preserving all the nutrients. The best way to cook frozen vegetables is to steam, microwave, or simmer them for just a few minutes. For soups and stews, add frozen vegetables straight from the freezer in the last minutes of cooking.
Making Vegetable Stock
Dedicated makers of vegetable stock keep a gallon Ziploc bag in the freezer and fill it throughout the month with veggie scraps from cooking (stems from greens, nubs of carrot, celery, onion, etc.) The rest of us can simply scavenge the crisper drawer for veggies about to turn bad.
Throw veggie odds and ends into a stock pot. Any mix of veggies will do, just make sure you’ve included 1 onion (quartered), 6 garlic cloves, a few stalks of carrot and/or celery, and a handful of fresh herbs (leaves and stems). Cover with water, sprinkle in salt, bring to a boil, then reduce to a simmer, and partially cover. Simmer 1 to 2 hours. Drain and discard solids. Add salt to taste. There you go….
Now let me turn it over to you all. Got some cooking tips or favorite vegetable recipes to share? Let’s hear ’em! Thanks for stopping by, everybody.
Want more Primal recipes? Try the Primal Blueprint Slow Cooker Cookbook for free here.
0 notes
Text
8 Tips for Cooking Vegetables
This spring when I asked what nutrition topics folks would be interested in reading about on the blog, the subject of vegetables came up repeatedly. Specifically, several readers wanted more ideas for how to cook them—with a mind to preserving (or enhancing) both nutrition and taste. As much as I love my big-ass salads, I get it. Sometimes you need to mix it up, and moving toward the cooler seasons only underscores the point.
With that in mind, let me offer a few points that help folks have their vegetables and a hot meal, too. See what you think and if it might offer some ideas for this week’s Primal dinners.
Don’t Overcrowd the Skillet
Almost any vegetable can be prepared by slicing the vegetable thinly, heating oil in a pan over medium-high heat, and then sautéing it until tender. Add a little garlic if you like, and finish with sea salt. Easy, right? However, if you want the sautéed vegetables to be genuinely tasty instead of mediocre, here’s the trick you need to know: Don’t overcrowd the skillet.
Use a wide skillet and only sauté a single layer of vegetables at a time. Vegetables release water as they cook, especially softer vegetables like zucchini and mushrooms. If you put too many veggies in a pan at once, they’ll steam and turn to mush in their own liquid instead of sautéing to golden brown.
The same goes for roasting vegetables. Don’t pile vegetables on a sheet pan. Spread them out evenly in a single layer. Take the plunge and buy another sheet pan so you can make more at a time.
Try Roasting
If you’re not in the mood for a big pot of “clean out the fridge soup” then the easiest way to use up vegetables is roasting. Make a habit of roasting a sheet pan’s worth every week, using any vegetables that are past their salad prime. Roasted vegetables are a delicious side dish for any meal, and they’re great added to any Big-Ass Salad you pack for lunch the next day.
Here’s the best way I’ve found to roast veggies:
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. (For example, root vegetables, squash and potatoes can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, zucchini and bell peppers can be grouped together.)
Coat the veggies generously with avocado oil and sprinkle with salt and pepper (or your favorite spice blend). I like fresh rosemary, but I use a lot of herbs depending on my mood.
Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. (For easier cleanup, line the sheet pan with parchment paper first.)
Roast in the oven at 425º F for 20 to 45 minutes, depending on the type of vegetable. Veggies are done when they can be easily pierced with a fork and are lightly browned on the edges.
Mix the vegetables only once or twice while they roast. Use a rimmed baking sheet, so the veggies don’t fall off the pan when you mix them.
Better Steaming
Simple and quick, steaming vegetables is perfect for busy weeknights. The great risk with steaming is sogginess (unfortunately how most of us think of steamed vegetables), so always set a timer. Stop steaming the veggies before they’re completely soft; they’re done when still slightly firm in the center. Most veggies take 5 to 10 minutes. Harder ones like sweet potatoes, carrots and squash steam in 10 to 20 minutes. For the best results, steam different types of vegetables separately.
A collapsible steamer basket is an inexpensive kitchen investment, and most rice cookers and Instant Pots have a steamer tray. Or, if you have one, use the microwave. Put cut-up vegetables in a bowl, add about 3 tablespoons water, and cover the bowl with a plate. Cook 2 ½ minutes, then check for doneness. Be careful of hot steam when removing the plate. Or, try this method of microwave steaming with wet paper towels.
Hands down, the most delicious way to flavor piping hot steamed vegetables is a generous pat of salted pastured butter. Once chilled, steamed veggies are a convenient add-in for salads, and also great dipped in Primal Kitchen® Mayo or dressings.
Grilling Isn’t Just for Meat
If you’re firing up the grill for meat, it makes sense to cook the entire meal on the grill. From zucchini to sweet potatoes (and even kale), vegetables are amazing with the smoky flavor and charred edges that only a grill can impart. It’s true that some vegetables are easier to grill than others, but with a few tips, you can expertly grill almost anything non-animal.
Heat-stable oil and salt should always be used, lightly coating the vegetables before grilling, then pouring on more oil and salt when the veggies are done. For even more flavor, marinate veggies in vinaigrette before grilling, or drizzle vinaigrette over warm, grilled vegetables.
Softer vegetables, like mushrooms, zucchini, onions and bell peppers are easy: Cut into smallish chunks and skewer, or cut into long, wide pieces that won’t fall through the grates. Grill until tender and lightly charred.
The easiest way to grill hard vegetables is to give them a head start. Firm vegetables can be brined before grilling. Or, simply parboil the vegetables before grilling. Potatoes (regular and sweet), carrots, beets and other root vegetables can be cut into medium bite-sized pieces and boiled in water until just barely tender. Drain the vegetables, toss with oil and salt, then finish on the grill to char the veggies and cook to full tenderness.
Stalks of kale and Swiss chard, even wedges of Romaine lettuce, can be transformed on the grill into smoky, charred versions of their raw selves. Coat lightly in oil and salt, and grill the leaves 4 to 6 minutes (leaves can be ripped from the stalks before or after grilling)
For the least amount of fuss, place single layers of thinly sliced vegetables on a large, lightly oiled piece of foil, then fold the foil around the vegetables like a loose packet. Grill the packet 8 to 12 minutes for quicker cooking vegetables, and 12 to 15 minutes for things like potatoes and onions.
Cooking Dark, Leafy Greens
This doesn’t just mean kale, Swiss chard, and collards. Radish leaves, beet greens, turnip leaves…they’re all edible. As mentioned above, greens can be grilled, but sautéing is the most common cooking method.
Sautéing is easy. Greens + oil + garlic is all you need. The challenge is coaxing greens into tenderness so you don’t end up with a pile of chewy leaves.
Try this technique: Tear the leaves off the stems. Stack the raw leaves in a pile, roll the pile up, and use a large knife to slice the leaves into thin ribbons. Heat olive oil and garlic over medium, then add the sliced greens by the handful, until it all fits in the skillet. Add 1/3 cup stock, water, or coconut milk. Turn heat up to medium-high and cover. Cook 3 to 5 minutes. Remove the lid and cook 2 to 3 minutes more until the liquid has evaporated.
Frozen Greens and Flavor Cubes
Despite good intentions to eat more greens, who among us hasn’t thrown away a limp bunch of kale after ignoring it all week? What about a soggy bag of baby spinach?
Instead of wasting greens, blend them. Put handfuls of greens in the blender. Add a little water or coconut milk if necessary (to keep the blender moving) until the greens are pureed into a smooth consistency. Pour into an ice cube tray. Freeze, then remove and store cubes in a sealed plastic bag. Throw frozen green cubes into smoothies, soups, stews, and chili.
For savory flavor cubes try this:
3 handfuls loosely packed herb leaves (mix herbs like basil, cilantro and parsley, or just choose one herb)
3 handfuls baby spinach or other chopped green
3 garlic cloves
1 tablespoon grated ginger (optional)
Combine herbs, greens, garlic and ginger in a blender until smooth, adding a little water or chicken stock as necessary, again, to keep the blender moving. Pour the puree into an ice cube tray. Freeze, then remove flavor cubes and store in a sealed plastic bag. Instantly add flavor to your meal by melting frozen flavor cubes in a hot skillet of sautéed vegetables or meat, or melt a flavor cube into a bowl of hot cauliflower rice or soup.
Using Frozen Vegetables
Fresh, seasonal produce is best, but when it comes to convenience, frozen vegetables are a part of modern life, especially if you’re looking to do Primal on a budget. They don’t need to be washed, sliced, or prepped, and they cook in a matter of minutes. The importance of convenience can’t be underestimated. If keeping frozen veggies on hand means you eat more veggies, then stock up the freezer.
Frozen vegetables are usually picked at peak ripeness and flash frozen, preserving all the nutrients. The best way to cook frozen vegetables is to steam, microwave, or simmer them for just a few minutes. For soups and stews, add frozen vegetables straight from the freezer in the last minutes of cooking.
Making Vegetable Stock
Dedicated makers of vegetable stock keep a gallon Ziploc bag in the freezer and fill it throughout the month with veggie scraps from cooking (stems from greens, nubs of carrot, celery, onion, etc.) The rest of us can simply scavenge the crisper drawer for veggies about to turn bad.
Throw veggie odds and ends into a stock pot. Any mix of veggies will do, just make sure you’ve included 1 onion (quartered), 6 garlic cloves, a few stalks of carrot and/or celery, and a handful of fresh herbs (leaves and stems). Cover with water, sprinkle in salt, bring to a boil, then reduce to a simmer, and partially cover. Simmer 1 to 2 hours. Drain and discard solids. Add salt to taste. There you go….
Now let me turn it over to you all. Got some cooking tips or favorite vegetable recipes to share? Let’s hear ’em! Thanks for stopping by, everybody.
Want more Primal recipes? Try the Primal Blueprint Slow Cooker Cookbook for free here.
0 notes
Text
8 Tips for Cooking Vegetables
This spring when I asked what nutrition topics folks would be interested in reading about on the blog, the subject of vegetables came up repeatedly. Specifically, several readers wanted more ideas for how to cook them—with a mind to preserving (or enhancing) both nutrition and taste. As much as I love my big-ass salads, I get it. Sometimes you need to mix it up, and moving toward the cooler seasons only underscores the point.
With that in mind, let me offer a few points that help folks have their vegetables and a hot meal, too. See what you think and if it might offer some ideas for this week’s Primal dinners.
Don’t Overcrowd the Skillet
Almost any vegetable can be prepared by slicing the vegetable thinly, heating oil in a pan over medium-high heat, and then sautéing it until tender. Add a little garlic if you like, and finish with sea salt. Easy, right? However, if you want the sautéed vegetables to be genuinely tasty instead of mediocre, here’s the trick you need to know: Don’t overcrowd the skillet.
Use a wide skillet and only sauté a single layer of vegetables at a time. Vegetables release water as they cook, especially softer vegetables like zucchini and mushrooms. If you put too many veggies in a pan at once, they’ll steam and turn to mush in their own liquid instead of sautéing to golden brown.
The same goes for roasting vegetables. Don’t pile vegetables on a sheet pan. Spread them out evenly in a single layer. Take the plunge and buy another sheet pan so you can make more at a time.
Try Roasting
If you’re not in the mood for a big pot of “clean out the fridge soup” then the easiest way to use up vegetables is roasting. Make a habit of roasting a sheet pan’s worth every week, using any vegetables that are past their salad prime. Roasted vegetables are a delicious side dish for any meal, and they’re great added to any Big-Ass Salad you pack for lunch the next day.
Here’s the best way I’ve found to roast veggies:
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. (For example, root vegetables, squash and potatoes can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, zucchini and bell peppers can be grouped together.)
Coat the veggies generously with avocado oil and sprinkle with salt and pepper (or your favorite spice blend). I like fresh rosemary, but I use a lot of herbs depending on my mood.
Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. (For easier cleanup, line the sheet pan with parchment paper first.)
Roast in the oven at 425º F for 20 to 45 minutes, depending on the type of vegetable. Veggies are done when they can be easily pierced with a fork and are lightly browned on the edges.
Mix the vegetables only once or twice while they roast. Use a rimmed baking sheet, so the veggies don’t fall off the pan when you mix them.
Better Steaming
Simple and quick, steaming vegetables is perfect for busy weeknights. The great risk with steaming is sogginess (unfortunately how most of us think of steamed vegetables), so always set a timer. Stop steaming the veggies before they’re completely soft; they’re done when still slightly firm in the center. Most veggies take 5 to 10 minutes. Harder ones like sweet potatoes, carrots and squash steam in 10 to 20 minutes. For the best results, steam different types of vegetables separately.
A collapsible steamer basket is an inexpensive kitchen investment, and most rice cookers and Instant Pots have a steamer tray. Or, if you have one, use the microwave. Put cut-up vegetables in a bowl, add about 3 tablespoons water, and cover the bowl with a plate. Cook 2 ½ minutes, then check for doneness. Be careful of hot steam when removing the plate. Or, try this method of microwave steaming with wet paper towels.
Hands down, the most delicious way to flavor piping hot steamed vegetables is a generous pat of salted pastured butter. Once chilled, steamed veggies are a convenient add-in for salads, and also great dipped in Primal Kitchen® Mayo or dressings.
Grilling Isn’t Just for Meat
If you’re firing up the grill for meat, it makes sense to cook the entire meal on the grill. From zucchini to sweet potatoes (and even kale), vegetables are amazing with the smoky flavor and charred edges that only a grill can impart. It’s true that some vegetables are easier to grill than others, but with a few tips, you can expertly grill almost anything non-animal.
Heat-stable oil and salt should always be used, lightly coating the vegetables before grilling, then pouring on more oil and salt when the veggies are done. For even more flavor, marinate veggies in vinaigrette before grilling, or drizzle vinaigrette over warm, grilled vegetables.
Softer vegetables, like mushrooms, zucchini, onions and bell peppers are easy: Cut into smallish chunks and skewer, or cut into long, wide pieces that won’t fall through the grates. Grill until tender and lightly charred.
The easiest way to grill hard vegetables is to give them a head start. Firm vegetables can be brined before grilling. Or, simply parboil the vegetables before grilling. Potatoes (regular and sweet), carrots, beets and other root vegetables can be cut into medium bite-sized pieces and boiled in water until just barely tender. Drain the vegetables, toss with oil and salt, then finish on the grill to char the veggies and cook to full tenderness.
Stalks of kale and Swiss chard, even wedges of Romaine lettuce, can be transformed on the grill into smoky, charred versions of their raw selves. Coat lightly in oil and salt, and grill the leaves 4 to 6 minutes (leaves can be ripped from the stalks before or after grilling)
For the least amount of fuss, place single layers of thinly sliced vegetables on a large, lightly oiled piece of foil, then fold the foil around the vegetables like a loose packet. Grill the packet 8 to 12 minutes for quicker cooking vegetables, and 12 to 15 minutes for things like potatoes and onions.
Cooking Dark, Leafy Greens
This doesn’t just mean kale, Swiss chard, and collards. Radish leaves, beet greens, turnip leaves…they’re all edible. As mentioned above, greens can be grilled, but sautéing is the most common cooking method.
Sautéing is easy. Greens + oil + garlic is all you need. The challenge is coaxing greens into tenderness so you don’t end up with a pile of chewy leaves.
Try this technique: Tear the leaves off the stems. Stack the raw leaves in a pile, roll the pile up, and use a large knife to slice the leaves into thin ribbons. Heat olive oil and garlic over medium, then add the sliced greens by the handful, until it all fits in the skillet. Add 1/3 cup stock, water, or coconut milk. Turn heat up to medium-high and cover. Cook 3 to 5 minutes. Remove the lid and cook 2 to 3 minutes more until the liquid has evaporated.
Frozen Greens and Flavor Cubes
Despite good intentions to eat more greens, who among us hasn’t thrown away a limp bunch of kale after ignoring it all week? What about a soggy bag of baby spinach?
Instead of wasting greens, blend them. Put handfuls of greens in the blender. Add a little water or coconut milk if necessary (to keep the blender moving) until the greens are pureed into a smooth consistency. Pour into an ice cube tray. Freeze, then remove and store cubes in a sealed plastic bag. Throw frozen green cubes into smoothies, soups, stews, and chili.
For savory flavor cubes try this:
3 handfuls loosely packed herb leaves (mix herbs like basil, cilantro and parsley, or just choose one herb)
3 handfuls baby spinach or other chopped green
3 garlic cloves
1 tablespoon grated ginger (optional)
Combine herbs, greens, garlic and ginger in a blender until smooth, adding a little water or chicken stock as necessary, again, to keep the blender moving. Pour the puree into an ice cube tray. Freeze, then remove flavor cubes and store in a sealed plastic bag. Instantly add flavor to your meal by melting frozen flavor cubes in a hot skillet of sautéed vegetables or meat, or melt a flavor cube into a bowl of hot cauliflower rice or soup.
Using Frozen Vegetables
Fresh, seasonal produce is best, but when it comes to convenience, frozen vegetables are a part of modern life, especially if you’re looking to do Primal on a budget. They don’t need to be washed, sliced, or prepped, and they cook in a matter of minutes. The importance of convenience can’t be underestimated. If keeping frozen veggies on hand means you eat more veggies, then stock up the freezer.
Frozen vegetables are usually picked at peak ripeness and flash frozen, preserving all the nutrients. The best way to cook frozen vegetables is to steam, microwave, or simmer them for just a few minutes. For soups and stews, add frozen vegetables straight from the freezer in the last minutes of cooking.
Making Vegetable Stock
Dedicated makers of vegetable stock keep a gallon Ziploc bag in the freezer and fill it throughout the month with veggie scraps from cooking (stems from greens, nubs of carrot, celery, onion, etc.) The rest of us can simply scavenge the crisper drawer for veggies about to turn bad.
Throw veggie odds and ends into a stock pot. Any mix of veggies will do, just make sure you’ve included 1 onion (quartered), 6 garlic cloves, a few stalks of carrot and/or celery, and a handful of fresh herbs (leaves and stems). Cover with water, sprinkle in salt, bring to a boil, then reduce to a simmer, and partially cover. Simmer 1 to 2 hours. Drain and discard solids. Add salt to taste. There you go….
Now let me turn it over to you all. Got some cooking tips or favorite vegetable recipes to share? Let’s hear ’em! Thanks for stopping by, everybody.
Want more Primal recipes? Try the Primal Blueprint Slow Cooker Cookbook for free here.
0 notes
Text
8 Tips for Cooking Vegetables
This spring when I asked what nutrition topics folks would be interested in reading about on the blog, the subject of vegetables came up repeatedly. Specifically, several readers wanted more ideas for how to cook them—with a mind to preserving (or enhancing) both nutrition and taste. As much as I love my big-ass salads, I get it. Sometimes you need to mix it up, and moving toward the cooler seasons only underscores the point.
With that in mind, let me offer a few points that help folks have their vegetables and a hot meal, too. See what you think and if it might offer some ideas for this week’s Primal dinners.
Don’t Overcrowd the Skillet
Almost any vegetable can be prepared by slicing the vegetable thinly, heating oil in a pan over medium-high heat, and then sautéing it until tender. Add a little garlic if you like, and finish with sea salt. Easy, right? However, if you want the sautéed vegetables to be genuinely tasty instead of mediocre, here’s the trick you need to know: Don’t overcrowd the skillet.
Use a wide skillet and only sauté a single layer of vegetables at a time. Vegetables release water as they cook, especially softer vegetables like zucchini and mushrooms. If you put too many veggies in a pan at once, they’ll steam and turn to mush in their own liquid instead of sautéing to golden brown.
The same goes for roasting vegetables. Don’t pile vegetables on a sheet pan. Spread them out evenly in a single layer. Take the plunge and buy another sheet pan so you can make more at a time.
Try Roasting
If you’re not in the mood for a big pot of “clean out the fridge soup” then the easiest way to use up vegetables is roasting. Make a habit of roasting a sheet pan’s worth every week, using any vegetables that are past their salad prime. Roasted vegetables are a delicious side dish for any meal, and they’re great added to any Big-Ass Salad you pack for lunch the next day.
Here’s the best way I’ve found to roast veggies:
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. (For example, root vegetables, squash and potatoes can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, zucchini and bell peppers can be grouped together.)
Coat the veggies generously with avocado oil and sprinkle with salt and pepper (or your favorite spice blend). I like fresh rosemary, but I use a lot of herbs depending on my mood.
Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. (For easier cleanup, line the sheet pan with parchment paper first.)
Roast in the oven at 425º F for 20 to 45 minutes, depending on the type of vegetable. Veggies are done when they can be easily pierced with a fork and are lightly browned on the edges.
Mix the vegetables only once or twice while they roast. Use a rimmed baking sheet, so the veggies don’t fall off the pan when you mix them.
Better Steaming
Simple and quick, steaming vegetables is perfect for busy weeknights. The great risk with steaming is sogginess (unfortunately how most of us think of steamed vegetables), so always set a timer. Stop steaming the veggies before they’re completely soft; they’re done when still slightly firm in the center. Most veggies take 5 to 10 minutes. Harder ones like sweet potatoes, carrots and squash steam in 10 to 20 minutes. For the best results, steam different types of vegetables separately.
A collapsible steamer basket is an inexpensive kitchen investment, and most rice cookers and Instant Pots have a steamer tray. Or, if you have one, use the microwave. Put cut-up vegetables in a bowl, add about 3 tablespoons water, and cover the bowl with a plate. Cook 2 ½ minutes, then check for doneness. Be careful of hot steam when removing the plate. Or, try this method of microwave steaming with wet paper towels.
Hands down, the most delicious way to flavor piping hot steamed vegetables is a generous pat of salted pastured butter. Once chilled, steamed veggies are a convenient add-in for salads, and also great dipped in Primal Kitchen® Mayo or dressings.
Grilling Isn’t Just for Meat
If you’re firing up the grill for meat, it makes sense to cook the entire meal on the grill. From zucchini to sweet potatoes (and even kale), vegetables are amazing with the smoky flavor and charred edges that only a grill can impart. It’s true that some vegetables are easier to grill than others, but with a few tips, you can expertly grill almost anything non-animal.
Heat-stable oil and salt should always be used, lightly coating the vegetables before grilling, then pouring on more oil and salt when the veggies are done. For even more flavor, marinate veggies in vinaigrette before grilling, or drizzle vinaigrette over warm, grilled vegetables.
Softer vegetables, like mushrooms, zucchini, onions and bell peppers are easy: Cut into smallish chunks and skewer, or cut into long, wide pieces that won’t fall through the grates. Grill until tender and lightly charred.
The easiest way to grill hard vegetables is to give them a head start. Firm vegetables can be brined before grilling. Or, simply parboil the vegetables before grilling. Potatoes (regular and sweet), carrots, beets and other root vegetables can be cut into medium bite-sized pieces and boiled in water until just barely tender. Drain the vegetables, toss with oil and salt, then finish on the grill to char the veggies and cook to full tenderness.
Stalks of kale and Swiss chard, even wedges of Romaine lettuce, can be transformed on the grill into smoky, charred versions of their raw selves. Coat lightly in oil and salt, and grill the leaves 4 to 6 minutes (leaves can be ripped from the stalks before or after grilling)
For the least amount of fuss, place single layers of thinly sliced vegetables on a large, lightly oiled piece of foil, then fold the foil around the vegetables like a loose packet. Grill the packet 8 to 12 minutes for quicker cooking vegetables, and 12 to 15 minutes for things like potatoes and onions.
Cooking Dark, Leafy Greens
This doesn’t just mean kale, Swiss chard, and collards. Radish leaves, beet greens, turnip leaves…they’re all edible. As mentioned above, greens can be grilled, but sautéing is the most common cooking method.
Sautéing is easy. Greens + oil + garlic is all you need. The challenge is coaxing greens into tenderness so you don’t end up with a pile of chewy leaves.
Try this technique: Tear the leaves off the stems. Stack the raw leaves in a pile, roll the pile up, and use a large knife to slice the leaves into thin ribbons. Heat olive oil and garlic over medium, then add the sliced greens by the handful, until it all fits in the skillet. Add 1/3 cup stock, water, or coconut milk. Turn heat up to medium-high and cover. Cook 3 to 5 minutes. Remove the lid and cook 2 to 3 minutes more until the liquid has evaporated.
Frozen Greens and Flavor Cubes
Despite good intentions to eat more greens, who among us hasn’t thrown away a limp bunch of kale after ignoring it all week? What about a soggy bag of baby spinach?
Instead of wasting greens, blend them. Put handfuls of greens in the blender. Add a little water or coconut milk if necessary (to keep the blender moving) until the greens are pureed into a smooth consistency. Pour into an ice cube tray. Freeze, then remove and store cubes in a sealed plastic bag. Throw frozen green cubes into smoothies, soups, stews, and chili.
For savory flavor cubes try this:
3 handfuls loosely packed herb leaves (mix herbs like basil, cilantro and parsley, or just choose one herb)
3 handfuls baby spinach or other chopped green
3 garlic cloves
1 tablespoon grated ginger (optional)
Combine herbs, greens, garlic and ginger in a blender until smooth, adding a little water or chicken stock as necessary, again, to keep the blender moving. Pour the puree into an ice cube tray. Freeze, then remove flavor cubes and store in a sealed plastic bag. Instantly add flavor to your meal by melting frozen flavor cubes in a hot skillet of sautéed vegetables or meat, or melt a flavor cube into a bowl of hot cauliflower rice or soup.
Using Frozen Vegetables
Fresh, seasonal produce is best, but when it comes to convenience, frozen vegetables are a part of modern life, especially if you’re looking to do Primal on a budget. They don’t need to be washed, sliced, or prepped, and they cook in a matter of minutes. The importance of convenience can’t be underestimated. If keeping frozen veggies on hand means you eat more veggies, then stock up the freezer.
Frozen vegetables are usually picked at peak ripeness and flash frozen, preserving all the nutrients. The best way to cook frozen vegetables is to steam, microwave, or simmer them for just a few minutes. For soups and stews, add frozen vegetables straight from the freezer in the last minutes of cooking.
Making Vegetable Stock
Dedicated makers of vegetable stock keep a gallon Ziploc bag in the freezer and fill it throughout the month with veggie scraps from cooking (stems from greens, nubs of carrot, celery, onion, etc.) The rest of us can simply scavenge the crisper drawer for veggies about to turn bad.
Throw veggie odds and ends into a stock pot. Any mix of veggies will do, just make sure you’ve included 1 onion (quartered), 6 garlic cloves, a few stalks of carrot and/or celery, and a handful of fresh herbs (leaves and stems). Cover with water, sprinkle in salt, bring to a boil, then reduce to a simmer, and partially cover. Simmer 1 to 2 hours. Drain and discard solids. Add salt to taste. There you go….
Now let me turn it over to you all. Got some cooking tips or favorite vegetable recipes to share? Let’s hear ’em! Thanks for stopping by, everybody.
Want more Primal recipes? Try the Primal Blueprint Slow Cooker Cookbook for free here.
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8 Tips for Cooking Vegetables
This spring when I asked what nutrition topics folks would be interested in reading about on the blog, the subject of vegetables came up repeatedly. Specifically, several readers wanted more ideas for how to cook them—with a mind to preserving (or enhancing) both nutrition and taste. As much as I love my big-ass salads, I get it. Sometimes you need to mix it up, and moving toward the cooler seasons only underscores the point.
With that in mind, let me offer a few points that help folks have their vegetables and a hot meal, too. See what you think and if it might offer some ideas for this week’s Primal dinners.
Don’t Overcrowd the Skillet
Almost any vegetable can be prepared by slicing the vegetable thinly, heating oil in a pan over medium-high heat, and then sautéing it until tender. Add a little garlic if you like, and finish with sea salt. Easy, right? However, if you want the sautéed vegetables to be genuinely tasty instead of mediocre, here’s the trick you need to know: Don’t overcrowd the skillet.
Use a wide skillet and only sauté a single layer of vegetables at a time. Vegetables release water as they cook, especially softer vegetables like zucchini and mushrooms. If you put too many veggies in a pan at once, they’ll steam and turn to mush in their own liquid instead of sautéing to golden brown.
The same goes for roasting vegetables. Don’t pile vegetables on a sheet pan. Spread them out evenly in a single layer. Take the plunge and buy another sheet pan so you can make more at a time.
Try Roasting
If you’re not in the mood for a big pot of “clean out the fridge soup” then the easiest way to use up vegetables is roasting. Make a habit of roasting a sheet pan’s worth every week, using any vegetables that are past their salad prime. Roasted vegetables are a delicious side dish for any meal, and they’re great added to any Big-Ass Salad you pack for lunch the next day.
Here’s the best way I’ve found to roast veggies:
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. (For example, root vegetables, squash and potatoes can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, zucchini and bell peppers can be grouped together.)
Coat the veggies generously with avocado oil and sprinkle with salt and pepper (or your favorite spice blend). I like fresh rosemary, but I use a lot of herbs depending on my mood.
Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. (For easier cleanup, line the sheet pan with parchment paper first.)
Roast in the oven at 425º F for 20 to 45 minutes, depending on the type of vegetable. Veggies are done when they can be easily pierced with a fork and are lightly browned on the edges.
Mix the vegetables only once or twice while they roast. Use a rimmed baking sheet, so the veggies don’t fall off the pan when you mix them.
Better Steaming
Simple and quick, steaming vegetables is perfect for busy weeknights. The great risk with steaming is sogginess (unfortunately how most of us think of steamed vegetables), so always set a timer. Stop steaming the veggies before they’re completely soft; they’re done when still slightly firm in the center. Most veggies take 5 to 10 minutes. Harder ones like sweet potatoes, carrots and squash steam in 10 to 20 minutes. For the best results, steam different types of vegetables separately.
A collapsible steamer basket is an inexpensive kitchen investment, and most rice cookers and Instant Pots have a steamer tray. Or, if you have one, use the microwave. Put cut-up vegetables in a bowl, add about 3 tablespoons water, and cover the bowl with a plate. Cook 2 ½ minutes, then check for doneness. Be careful of hot steam when removing the plate. Or, try this method of microwave steaming with wet paper towels.
Hands down, the most delicious way to flavor piping hot steamed vegetables is a generous pat of salted pastured butter. Once chilled, steamed veggies are a convenient add-in for salads, and also great dipped in Primal Kitchen® Mayo or dressings.
Grilling Isn’t Just for Meat
If you’re firing up the grill for meat, it makes sense to cook the entire meal on the grill. From zucchini to sweet potatoes (and even kale), vegetables are amazing with the smoky flavor and charred edges that only a grill can impart. It’s true that some vegetables are easier to grill than others, but with a few tips, you can expertly grill almost anything non-animal.
Heat-stable oil and salt should always be used, lightly coating the vegetables before grilling, then pouring on more oil and salt when the veggies are done. For even more flavor, marinate veggies in vinaigrette before grilling, or drizzle vinaigrette over warm, grilled vegetables.
Softer vegetables, like mushrooms, zucchini, onions and bell peppers are easy: Cut into smallish chunks and skewer, or cut into long, wide pieces that won’t fall through the grates. Grill until tender and lightly charred.
The easiest way to grill hard vegetables is to give them a head start. Firm vegetables can be brined before grilling. Or, simply parboil the vegetables before grilling. Potatoes (regular and sweet), carrots, beets and other root vegetables can be cut into medium bite-sized pieces and boiled in water until just barely tender. Drain the vegetables, toss with oil and salt, then finish on the grill to char the veggies and cook to full tenderness.
Stalks of kale and Swiss chard, even wedges of Romaine lettuce, can be transformed on the grill into smoky, charred versions of their raw selves. Coat lightly in oil and salt, and grill the leaves 4 to 6 minutes (leaves can be ripped from the stalks before or after grilling)
For the least amount of fuss, place single layers of thinly sliced vegetables on a large, lightly oiled piece of foil, then fold the foil around the vegetables like a loose packet. Grill the packet 8 to 12 minutes for quicker cooking vegetables, and 12 to 15 minutes for things like potatoes and onions.
Cooking Dark, Leafy Greens
This doesn’t just mean kale, Swiss chard, and collards. Radish leaves, beet greens, turnip leaves…they’re all edible. As mentioned above, greens can be grilled, but sautéing is the most common cooking method.
Sautéing is easy. Greens + oil + garlic is all you need. The challenge is coaxing greens into tenderness so you don’t end up with a pile of chewy leaves.
Try this technique: Tear the leaves off the stems. Stack the raw leaves in a pile, roll the pile up, and use a large knife to slice the leaves into thin ribbons. Heat olive oil and garlic over medium, then add the sliced greens by the handful, until it all fits in the skillet. Add 1/3 cup stock, water, or coconut milk. Turn heat up to medium-high and cover. Cook 3 to 5 minutes. Remove the lid and cook 2 to 3 minutes more until the liquid has evaporated.
Frozen Greens and Flavor Cubes
Despite good intentions to eat more greens, who among us hasn’t thrown away a limp bunch of kale after ignoring it all week? What about a soggy bag of baby spinach?
Instead of wasting greens, blend them. Put handfuls of greens in the blender. Add a little water or coconut milk if necessary (to keep the blender moving) until the greens are pureed into a smooth consistency. Pour into an ice cube tray. Freeze, then remove and store cubes in a sealed plastic bag. Throw frozen green cubes into smoothies, soups, stews, and chili.
For savory flavor cubes try this:
3 handfuls loosely packed herb leaves (mix herbs like basil, cilantro and parsley, or just choose one herb)
3 handfuls baby spinach or other chopped green
3 garlic cloves
1 tablespoon grated ginger (optional)
Combine herbs, greens, garlic and ginger in a blender until smooth, adding a little water or chicken stock as necessary, again, to keep the blender moving. Pour the puree into an ice cube tray. Freeze, then remove flavor cubes and store in a sealed plastic bag. Instantly add flavor to your meal by melting frozen flavor cubes in a hot skillet of sautéed vegetables or meat, or melt a flavor cube into a bowl of hot cauliflower rice or soup.
Using Frozen Vegetables
Fresh, seasonal produce is best, but when it comes to convenience, frozen vegetables are a part of modern life, especially if you’re looking to do Primal on a budget. They don’t need to be washed, sliced, or prepped, and they cook in a matter of minutes. The importance of convenience can’t be underestimated. If keeping frozen veggies on hand means you eat more veggies, then stock up the freezer.
Frozen vegetables are usually picked at peak ripeness and flash frozen, preserving all the nutrients. The best way to cook frozen vegetables is to steam, microwave, or simmer them for just a few minutes. For soups and stews, add frozen vegetables straight from the freezer in the last minutes of cooking.
Making Vegetable Stock
Dedicated makers of vegetable stock keep a gallon Ziploc bag in the freezer and fill it throughout the month with veggie scraps from cooking (stems from greens, nubs of carrot, celery, onion, etc.) The rest of us can simply scavenge the crisper drawer for veggies about to turn bad.
Throw veggie odds and ends into a stock pot. Any mix of veggies will do, just make sure you’ve included 1 onion (quartered), 6 garlic cloves, a few stalks of carrot and/or celery, and a handful of fresh herbs (leaves and stems). Cover with water, sprinkle in salt, bring to a boil, then reduce to a simmer, and partially cover. Simmer 1 to 2 hours. Drain and discard solids. Add salt to taste. There you go….
Now let me turn it over to you all. Got some cooking tips or favorite vegetable recipes to share? Let’s hear ’em! Thanks for stopping by, everybody.
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Want more Primal recipes? Try the Primal Blueprint Slow Cooker Cookbook for free here.
The post 8 Tips for Cooking Vegetables appeared first on Mark's Daily Apple.
Article source here:Marks’s Daily Apple
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