Grilled Vegetables

Does it get any better?  Any easier? Any fresher?

This is summer!  Get the beautiful grill-able vegetables this Saturday at the farmers market; toss them with olive oil, fresh herbs, salt and pepper. Then grill and serve - hot * cold * or room-temp = it's all good!

What are some of the season’s best vegetables to grill?

Summer Squash

Both Zucchini and the Yellow variety hold up famously on the grill – slice them lengthwise or quarter them on a kabob.

Green & Wax Beans

Beans grill very nicely and develop a nutty flavor – just got to use a grilling basket to keep them out of the fire.

Eggplant

Just like squash slice them or skewer them up.  Make sure to marinate.

Bell Peppers

Char them whole for wonderful ‘roasted’ peppers, or grill them up in a medley basket.

Tomatoes

Quickly grill halved tomatoes, mix cherry tomatoes with other veggies, or slice them up and toss them with the hot grilled veggies off the grill – they will hold most of their shape and add flavor and moistness to the bunch (the latter is what I did above)

Mushrooms

Marinate and grill – easy and delicious.

Onions

Grill thick rings for a sweet caramelized flavor, or slice them up with your other veggies.  Grilled Scallions are great too!

Corn

On the cob or shucked – however you like it.  Make extra for a wonderful salad or salsa component.

Potatoes

Yes. Great on the grill.  Parboil first, or slice and wrap in foil.  So good.

This is just the beginning and the possibilities are endless.  Why not carrots, beets, or grilled lettuce?  I would love to hear about your unconventional vegetable grilling success.  Please share.

Find me on Facebook: Lara McNeil on Nutrition and Food

And Twitter@LaraMcNeil

Sautéed Chard with Garlic and Rosemary

So easy, and so delicious.  Fresh local greens: one of the best parts of Spring! Chard is a beet relative that is grown for its leaves rather then roots, the flavor is similar to beet greens yet milder.  Unlike some of the other popular greens, chard's stems are completely edible and just need a bit more cooking time then the leafier portion of this vitamin-packed vegetable. 

Makes 4 servings

1 bunch Swiss Chard

1 tablespoons Extra virgin olive oil

1 cloves Garlic, thinly sliced

1/4 teaspoon Fresh rosemary, minced

1/4 teaspoon Red pepper flakes

Sea Salt and Ground pepper to taste

Roughly chop chard, dividing the stem section from the leafier tops.  
Soak/Wash independently in a large bowl of cool water,* drain leaving moisture on the leaves.

In a large skillet heat oil over medium heat, add garlic, rosemary, and red pepper flakes.  Cook until fragrant, about one minute.

Add stem section of chard and cook until tender, about 3 minutes. 

Incorporate leafy portions of the chard into skillet.  Simmer until just wilted, about 5 more minutes.  Add sea salt and ground pepper.

Find me on Facebook: Lara McNeil on Nutrition and Food

And Twitter@LaraMcNeil

*Best way to wash greens?  Soak them, let the dirt go to the bottom of the bowl and the leaves float to the top...  Find out more here

TVP – textured vegetable protein

Several months ago we “detoxed” in my office.  For 1 week we drank fresh juices, avoided foods that are known to cause food sensitivities, and were generally vegan for the week.  This was a great weight loss kick-off plan for my Dad who has since lost 48 pounds!

During this diet I picked up a bag of Bob’s Red Mill TVP (Textured Vegetable Protein) to use as a meat substitute once I reincorporated soy products.  I never touched it.  I guess it didn’t really look that appealing. 

I was wrong.

What a great product.  Even for those of us who eat meat, TVP is a good way to supplement protein without ANY fat.  I made the taco salad that is shown below with my first TVP experience, but I can easily see this product being incorporated with lean ground meat for Sloppy Joes, Chili, Meat sauce, Lettuce wraps, etc.  I think that your kids won’t even know it’s mixed in.  AND TVP is affordable.

Bob’s website sells a 10oz bag for $2.79.  TVP doubles in size when you rehydrate it, so I approximate that one bag is equivalent to almost 3 pounds of ground meat (that's less than $1 for a pound of meat equivalent).  Plus: each serving has 12g of protein and 4g of Dietary fiber….. and, again, NO fat.

Generally I would use 1 cup of TVP to equal 1 pound of ground beef, chicken, or turkey that is called for in a recipe.

Give it a try!  I’m glad I did.

TVP Taco Salad

TVP and Bean Taco Mix

Makes 4 servings

1 cup dry TVP

Spray olive oil

1 medium Yellow onion, chopped

1 Red bell pepper, chopped

3 cloves of garlic, chopped

½ teaspoon Smoked paprika

1 teaspoon Chili powder

1 teaspoon Cumin

½ teaspoon Oregano

¼ teaspoon Cayenne pepper

1 can (15.5 oz) Low sodium small white or black beans, drained

¼ cup water

1 tablespoon Tomato paste

2 tablespoons Fresh cilantro, chopped

4 scallions, green and white parts, chopped

Salt and fresh ground pepper to taste

Lime wedges for garnish

Rehydrate TVP using 7/8 cup boiling water –OR- according to package directions and set aside.

Spray a large non-stick skillet with olive oil.  Over medium heat sauté onion, pepper, and garlic until transparent.

Add chili powder, cumin, oregano, and cayenne pepper.  Mix with the vegetables to toast the spices slightly.  Add the TVP, beans, water, and tomato paste.  Simmer 3-4 minutes, turn off heat and add cilantro, scallions, then add salt and pepper.

Serve over a salad or whole-wheat tortillas with reduced fat cheese with some avocado for healthy fat.

Nutritional value for TVP Taco Mix per serving (cheese, tortillas, etc. not included):

Calories: 190, Total Fat: 0.2 g, Sat. Fat: 0, Carbs: 31.8 g, Fiber: 10.5 g, Sugars: 6.2 g, Protein: 17 g, Sodium: 129 mg*, Cholesterol: 0 mg *sodium count is before adding table salt.

Note: smoked paprika is a great addition to your pantry if you are experimenting with meatless cooking, it adds a natural smoky meat-like flavor.

Find me on Facebook: Lara McNeil on Nutrition and Food

And Twitter@LaraMcNeil

Detox and Chew

I have made it through 3 days of Juice!  OK, confession, I have had a few celery and carrot sticks along the way.  Today I didn’t drink nearly as much juice as the 1^st and 2^nd days.  I really am not very hungry.  I have had lots of water and herbal tea.

I made this juice this morning:

Fruit Salad Juice

Fruit Salad Juice

¼ pineapple

1 orange, peeled

1 kiwi, peeled

1 apple

1 pear

10 mint leaves

1oz Aloe Vera juice

So what’s next?  I have to chew – and I am going to add some Carbs, Protein and Healthy Fat.  Tonight I am making a few salads to have for the week. I am basically going to eat veggie this week: veggies, salads, vegetable soups, whole grains, seeds, beans, eggs, and tofu with a smaller amount of fruit.  Maybe I will have some tuna?

I will have no refined flours, sugars, processed foods, red meat, or dairy.  I am also going to stay away from the caffeine and alcohol for a while: continuing to eat clean. 

These are the salads I am making tonight:

Kamut Salad

Quinoa Tabbouleh

Lemon-Dill White Bean Salad (I am using small red beans ~ cuz thats what I have).

It is my plan to top a large green salad with ½ cup of one of these grain-bean salads for lunch and dinner.

Breakfast will be a Fruit Juice and a Hard-boiled egg

I will also incorporate small quantities of nuts as snacks (10-15 nuts), along with more fresh vegetables and an afternoon Vegetable Juice. 

Stay tuned for menu plans and recipes. 

Find me on Facebook: Lara McNeil on Nutrition and Food

And Twitter@LaraMcNeil