Friday, August 12, 2011

Vegetables. Eat them. Now.

So I'm sorry that I haven't posted in a while. Been super busy this summer with two jobs and school and I haven't really had time to experiment. Been making my onion bread and zucchini wraps and filling them with whatever quick stuff I can get my hands on, and only preparing a few things. More on the new creations soon I promise cause they fucking rock!

This quick stuff is usually veggies! Eating a vegetarian meal is totally okay folks! Now I know some of you are saying "but Moe, all salad all the time? Really" and my answer is "don't put words in my mouth. Jerk." Vegetables don't have to just be a salad. I mean they can, but don't be lame, make fun salads! Try different spices. Had Vindaloo Curry chicken salad yesterday and it was great. Don't be a pussy and underestimate curry.

Here is a quick tip for food on the go: Plan ahead. We all have agendas and know pretty much whats going on the day before. Take a day, take 3 hours one day and cook, and prepare so all week you don't have to spend the time when on the go. If you wanted to watch this week's episode of Jersey Shore you would take the time. Suckkaaa!!! Just do it, You will feel so much better, and find that holy shit, you are eating better, feeling great, and somehow time just makes it self present. Here is some veggie information I stole from another web site.I try, I really do.

Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Blood oranges
Pink grapefruit
Pink/Red grapefruit
Red apples
Red bell peppers
Red chili peppers
Red grapes
Red onions
Red pears
Red peppers
Red potatoes

Orange and Yellow fruits and vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Butternut squash
Cape Gooseberries
Golden kiwifruit
Sweet corn
Sweet potatoes
Yellow apples
Yellow beets
Yellow figs
Yellow pears
Yellow peppers
Yellow potatoes
Yellow summer squash
Yellow tomatoes
Yellow watermelon
Yellow winter squash

Green vegetables and Fruit

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Broccoli rabe
Brussel sprouts
Chayote squash
Chinese cabbage
Green apples
Green beans
Green cabbage
Green grapes
Green onion
Green pears
Green peppers
Leafy greens
Sno Peas
Sugar snap peas

Blue and purple fruits and vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

Black currants
Black salsify
Dried plums
Purple Belgian endive
Purple Potatoes
Purple asparagus
Purple cabbage
Purple carrots
Purple figs
Purple grapes
Purple peppers

White fruits and vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Brown pears
Jerusalem artickoke
White Corn
White nectarines
White peaches

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.

Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

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I like to always have some organic spring mix, chopped onions, peppers, and cucumbers in tupperware, separate always. This way I can grab a hand full of each, or not cucumbers that day, and throw together a quick salad. Whatever is in the fridge throw on top and hooray! Simple 17 second meal.

These vegetable recipes take a few minutes, but prepare them ahead of time and they are really good to go. Have them with some chicken or fish. I figure post some sides as the alternative to having a salad all of the time. Posting ideas for salads is too easy. Work a little!

Mock Potatoes
1 head cauliflower
1/2 tbsp sage
1/2 tbsp rosemary
1/2 tbsp olive oil
* 1/2 cup steamed carrots
*2 drops orange essential oil
*1/2 packet stevia

Food Processor

Steam cauliflower until it is soft enough to bite into but not totally mushy

Transfer to food processor. Blend all ingredients until JUST Bended! Too long will make your mock potatoes too thin


* Steam carrots with the cauliflower
* Add carrots orange and stevia to food processor as well, and have sweet potatoes! Brilliant!

Garlicky Almond String Beans

1 bag organic string beans

1 handful crushed almonds

½ teaspoon crushed garlic

salt and pepper to taste

Frying pan

Melt ghee in pan to coat

Add string beans to pan. When they look defrosted but still hard, add garlic, salt and pepper, almonds

Mix up and fry until totally coated and almonds begin to soften.