Fruit & Vegetables, Got a Recipe to eat more ?

[yads]

Borsch is a great way to get your veggies. Also try ragou style dishes, zucchini, eggplant, tomatoes, peppers, mushrooms, herbs, seasoning and just saute the whole mess.

[Pinner]

My cheap blender, "Oster" brand $25, just pulverizes ice.

[WilsonFourTwo]

Re: Vitamix.

The Vitamix is a "Foodies Blender" for sure, and my sister-in-law (who uses hers constantly) loves it. But for $4-500 you gotta use it quite a bit.

Just so you know up front, the Vitamix will still get those stupid air pockets building up. It only happens with really thick stuff (a normal smoothie should be fine), but the problem still exists.

For me......I bought a new Oster for about $75. It was rated as the best 'day-to-day' blender by consumer reports, and it's performed slightly above expectations so far. When I do my kitchen overhaul in a couple more years, I'll likely end up with a Vitamix. That said, I hear that Blendtec is making amaaaaaaazing stuff right now. Might wanna check them out.

[valo403]

Originally Posted by red sky

Speaking of blending, I have really been toying with the idea of purchasing a Vitamix blender that you see at Costco every once and a while. I have a cheap Black & Decker blender that takes 10 minutes and a knife to blend ice and was thinking of just splurging on one of the higher end blenders. Any recommendations or opinions on the Vitamix or its competitors?

I love my vitamix, love it. I can make pretty much anything in it, although I use it mostly for smoothies. I assume a decent blender could do that, but the vitamix gives me the option to get a little more creative at times. Soups come out amazing, and backyard BBQ's are always better when you have blended margaritas pouring. It definitely helps me to eat healthier as I can pretty much just throw whatever into the thing and wind up with a quick meal replacement.

[redforever]

Serve more salad type dishes that are meals in one.

COBB SALAD-1

1/2 head Romaine lettuce
1/2 head Boston lettuce
1 small bunch frisée (curly endive)
1/2 head iceberg lettuce
8 slices bacon, cooked and crumbled
2 ripe avocados, seed removed, peeled, and cut into 1/2-inch pieces
2 whole skinless boneless chicken breasts, halved, cooked, and diced
2 tomatoes, seeded and chopped
4 hard-boiled eggs, separated, yolk finely chopped, white finely chopped
4 Tbsp chopped fresh chives
1/2 cup finely crumbled blue cheese (optional)

3 Tbsp oil
2 Tbsp red wine vinegar
1 Tbsp fresh lemon juice
1 tsp Dijon Mustard
1 tsp Worcestershire sauce
1 small clove garlic, finely minced
1/4 tsp salt
1/4 tsp freshly ground black pepper
Sugar to taste (optional)

1 All lettuce should be rinsed, dried, coarsely chopped and tossed together.
2 This salad is nicest served in individual bowls. Put a layer of lettuce on the bottom.
Arrange other ingredients on top and sprinkle with chives and cheese if using.
3 Whisk together the ingredients for the dressing until the dressing is emulsified and
slightly thickened. If necessary, add sugar to taste, 1/2 tsp at a time. Serve the dressing on the side allowing everyone to add as much as they want.

You can change the vegetables and meat so you don't get bored with the same salad.

Serves 4.

Chicken Cobb Salad with Blue Cheese Buttermilk Dressing-2

Salad Ingredients:
4-6 cups chopped romaine lettuce or mixed greens
1 large chicken breast, poached, cooled, and chopped
1 cup grape tomatoes, halved
1/2 large avocado, diced
2 hard-boiled eggs, peeled and chopped
4 slices center-cut bacon, cooked and drained, chopped

Lay chopped lettuce out onto two plates. In side-by-side rows, divide the chicken, tomatoes, avocado, eggs, and bacon evenly between the two beds of lettuce.
Either drizzle dressing over the top, or serve alongside the salad.

Blue Cheese Buttermilk Dressing
3/4 cup buttermilk
3/4 cup plain Greek yogurt
1 Tbsp white vinegar
3/4 cup crumbled blue cheese
Salt and freshly ground black pepper, to taste
Chopped dill, parsley or chives (optional)

In a bowl, whisk together the buttermilk, yogurt, and vinegar until smooth. Stir in the crumbled blue cheese and season to taste with salt and pepper. Add other herbs if using. Refrigerate an hour or two before using. Yields 1 1/2 cups, more dressing than you will need for these two salads. Keep leftover dressing in a sealed container in the refrigerator for up to a 10 days.

Directions for Poached Chicken:
Put some cold water and a little salt in a small pot and bring to a boil. Slide chicken into the hot water, reduce heat to low, and cook for 15-20 minutes, depending on size of chicken breast. Remove cooked chicken breast from water, let cool a few minutes, and cut into bite-sized pieces. Chill until ready to use.

Directions for Hard-boiled Eggs:
Place eggs into a small pot and completely cover eggs with cold water. Bring water to a boil over high heat. As soon as water comes to a rolling boil, cover pot tightly and remove from heat. Let eggs sit in hot water, covered, for 15 minutes to 20 minutes, depending on size of eggs. Drain hot water from pot and gently shake eggs to lightly crack the shells. Cover cooked eggs with cold water and let sit until cool. Dry eggs, peel, and refrigerate until ready to use.

If you prefer a simple oil and vinegar type dressing, try this recipe from Julia Child.

1/2 Tbsp finely minced shallot or scallion
1/2 Tbsp Dijon-type mustard
1/4 tsp salt
1/2 Tbsp freshly squeezed lemon juice
1/2 Tbsp wine vinegar, white or red
1/3 to 1/2 cup oil
Freshly ground pepper

Either shake all the ingredients together in a screw-topped jar, or mix them individually as follows.

Stir the shallots or scallions together with the mustard and salt.

Whisk in the lemon juice and vinegar. When well blended, start whisking in the oil by droplets to form a smooth emulsion.

Add freshly ground pepper.

Taste (dip a piece of the salad greens into the sauce) and correct seasoning with salt, pepper, and/or drops of lemon juice.

Yield: About 2/3 cup, serving 6 to 8

[TheSutterDynasty]

Originally Posted by valo403

Unless your dumping protein powder into things and not altering portion sizes to account for it it can be a great benefit even without exercise in that it leaves you feeling full longer. A hanful of berries and some ice can make a good smoothie, but it won't hold you over from 8 until lunch. Add a scoop of protein powder and it likely will. That's a major benefit for people who are looking to cut out fast food and other garbage, the between meals hunger is easily filled by reaching for a bag of chips.

While protein does suck in water, a 30g scoop of powder is not filling in the least. That 120 calories could be replaced with many, many vegetables, for example, which would be much more filling.

[4X4]

Originally Posted by troutman

It is tough for single people to get their fruits and veggies. Produce goes bad before you can eat it.

I have to (choose to) go to Safeway pretty much every day. When purchasing fruit, I usually only get 2 or 3 of whatever I'm feeling like that day. And buying a head of lettuce is a waste for me. I prefer buying that pre-washed stuff (spring mix!) and it generally makes two salads.

Stocking up on groceries sucks. Especially when you have friends that like to come over and Kramer your fridge.

[blankall]

Originally Posted by TheSutterDynasty

While protein does suck in water, a 30g scoop of powder is not filling in the least. That 120 calories could be replaced with many, many vegetables, for example, which would be much more filling.

A lot of studies show that food high in protein will help you curb your appetite.

Protein powder is also a great way to decrease your total calories while maintaining a high protein diet. As for vegetables, a lot of green vegetables have virtually no calories, so there really is no reason you can't have both vegetables and protein powder.

[redforever]

NICOISE SALAD-1

2 grilled or otherwise cooked tuna or salmon steaks (8 oz each)
6 hard boiled eggs, peeled and either halved or quartered
10 small new red potatoes, each potato scrubbed and quartered, about 1 1/4 pounds
Salt and freshly ground black pepper
2 medium heads Boston or butter lettuce, washed, dried, torn into bite-sized pieces
3 small ripe tomatoes, cored and cut into eighths
1 small red onion, sliced very thin
8 ounces green beans, stem ends trimmed and each bean halved crosswise
4 ounces asparagus, top half of spear, cut in half
1/4 cup niçoise olives, or olives of your choice
2 Tbsp capers, rinsed and/or several thinly sliced anchovies (optional)

1 Marinate tuna or salmon steaks in a little oil for an hour. Heat a large skillet on medium high heat, or place on a hot grill. Cook the steaks 2 to 3 minutes per side until cooked through. Cool. Alternatively, use 2 cans of a good quality chunk tuna.
2 Bring potatoes and 4 quarts cold water to boil in a large pot. Add 1 Tbsp salt and cook until potatoes are tender, 5 to 8 minutes. Transfer potatoes to a medium bowl (do not discard boiling water). Toss potatoes with a little vinaigrette and set aside.
3 While potatoes are cooking, toss lettuce with some vinaigrette until coated. Arrange bed of lettuce on a serving platter. Cut tuna or salmon into 1/2-inch thick slices, coat with vinaigrette. Mound tuna in center of lettuce. Toss tomatoes and red onion with some vinaigrette, and season with salt and pepper to taste. Arrange tomato-onion mixture on the lettuce bed. Arrange potatoes at edge of lettuce bed.
4 Return reserved potato water to a boil. Add 1 Tbsp salt and asparagus and green beans. Cook until tender crisp, about 2 minutes. Drain, transfer to ice water, and let stand until cool, about 30 seconds. Drain and dry beans. Toss beans with vinaigrette, and season with salt and pepper to taste. Arrange at edge of lettuce bed.
5 Arrange hard boiled eggs, olives, and anchovies (if using) in mounds on the lettuce bed. Drizzle eggs with remaining 2 Tbsp dressing, sprinkle entire salad with capers (if using), and serve immediately. Serves 6.

Stone Ground Mustard Vinaigrette

3 Tbsp stone ground mustard
3 Tbsp oil
2 Tbsp white wine vinegar
2 Tbsp honey
Salt and pepper to taste

Whisk together vinegar, mustard and lemon juice. Slowly add oil and whisk until it emulsifies. Add salt and pepper to taste, and then the tarragon and chives.

Note: You could use 2 cans of a quality chunk tuna instead of fresh tuna steaks. Drain well and break into bite sized pieces. You could also use Julia Child’s basic oil and vinegar vinaigrette.

Julia Child’s Basic Vinaigrette

1/2 Tbsp finely minced shallot or scallion
1/2 Tbsp Dijon-type mustard
1/4 tsp salt
1/2 Tbsp freshly squeezed lemon juice
1/2 Tbsp wine vinegar, white or red
1/3 to 1/2 cup oil
Freshly ground pepper

Either shake all the ingredients together in a screw-topped jar, or mix them individually as follows. Stir the shallots or scallions together with the mustard and salt. Whisk in the lemon juice and vinegar, and when well blended start whisking in the oil by droplets to form a smooth emulsion. Beat in freshly ground pepper. Taste (dip a piece of the salad greens into the sauce) and correct seasoning with salt, pepper, and/or drops of lemon juice. Yield: About 2/3 cup, serving 6 to 8

NICOISE SALAD-2

1/2 clove garlic clove, minced
1 tsp tarragon vinegar
1/2 tsp Dijon mustard
1/4 cup mild oil
Lemon juice, to taste if needed
Salt and pepper

10 leaves from a head of bib lettuce
6 fresh basil leaves, shredded
6 cherry tomatoes, halved
6 baby red potatoes, boiled until tender, and sliced
4 ounces green beans, blanched in salted water, cooled in ice water, and drained
3 baby artichoke hearts, cooked and quartered
1 very small purple onion, sliced very finely and separated into rings
A handful of Niçoise olives
2 hard-boiled eggs, quartered
3 or 4 anchovies, thinly sliced (optional)
Kosher or sea salt and freshly ground pepper

3 or 4 anchovies, thinly sliced or chopped (optional)
1 can chunk tuna, drained, broken into bite sized pieces (optional)

For the dressing: whisk together the garlic, vinegar, and mustard. Whisk in the oil, adding it in a thin stream. Taste, and add a little lemon juice if the dressing isn’t sharp enough. Season with salt and pepper to taste. Set aside.

To serve: toss the lettuce leaves with shredded basil and a tiny bit of the vinaigrette and arrange on a platter. Toss the tomatoes, potato slices, artichoke hearts and green beans separately in a bit of vinaigrette, and arrange on the platter. Scatter the onion and olives over the top (and anchovies if using). Arrange eggs on the salad (and tuna if using). Season with salt and pepper, and eat.

Serves 2.

[TheSutterDynasty]

Originally Posted by blankall

A lot of studies show that food high in protein will help you curb your appetite.

Yes, filling foods with low calories, such as chicken, turkey, and tuna.

Originally Posted by blankall

Protein powder is also a great way to decrease your total calories while maintaining a high protein diet. As for vegetables, a lot of green vegetables have virtually no calories, so there really is no reason you can't have both vegetables and protein powder.

Protein powder is fantastic if you indeed require higher amounts of protein in your diet and don't want to add calories or take the time to prepare another healthy meal during the day. If you don't require higher amounts, which the general population trying to eat better and lose weight does not, it's really just a waste of money. Also, artifical sweeteners are found in almost all protein powders. Not good.

[blankall]

Originally Posted by TheSutterDynasty

Yes, filling foods with low calories, such as chicken, turkey, and tuna.

No, I've read some stuff that says the protein itself in your blood stream and digestive tract may act to decrease appetite.

Originally Posted by TheSutterDynasty

Protein powder is fantastic if you indeed require higher amounts of protein in your diet and don't want to add calories or take the time to prepare another healthy meal during the day. If you don't require higher amounts, which the general population trying to eat better and lose weight does not, it's really just a waste of money. Also, artifical sweeteners are found in almost all protein powders. Not good.

Not really anything wrong with articificial sweetners as long as you aren't taking excessive doses. And I mean excessive dosses.

I think protein powders come in most handy for people men using heavy weights. It's difficult to get the required protein input for muscle bulding without consumming excess calories. If you want to eat egg whites and plain chicken non-stop go ahead, but a protein shake can be quite dilicious. Protein powders can also increase the rate at which muscle repairs after a workout by ensuring that amino acids get into the blood stream as quickly as possible.

No, I don't think they are for everyone, but can serve a purpose for many.

[Winsor_Pilates]

Originally Posted by TheSutterDynasty

If you don't require higher amounts, which the general population trying to eat better and lose weight does not, it's really just a waste of money.

Has anyone in this thread even mentioned their goal is to lose weight?
You keep repeating yourself every time someone mentions protein powders but you don't even know what people's diet and fitness goals are.

The suggestion to add protein powder into ones diet or smoothies is good advice for a lot of people depending what their goals are.

[Pinner]

I thought in general we as a society, ate far too much meat. So why would we need more protein ?

[Rathji]

Originally Posted by Pinner

I thought in general we as a society, ate far too much meat. So why would we need more protein ?

Protein isn't the bad part of meat.

[blankall]

Originally Posted by Pinner

I thought in general we as a society, ate far too much meat. So why would we need more protein ?

As a substitute for meat protein?

Also, there is nothing healthier for you than a diet based around lean meat. It's stuffing that double cheesburger with fries and a soda down our throats habitually that is the problem.

[Doctordestiny]

Originally Posted by amorak

What a terrible way to get your fruits. Lose a lot of the good fiberous benefits of fruit.

Fruit smoothies, lots of stir fries, V8 juice (low-salt kind), fresh raw veggies.

[Cheese]

Im a Vegetarian so this is a no brainer for me....so many wonderful dishes one can prepare.

Watermelon Gazpacho

• 6 cups cubed seeded watermelon
• 2 English (hothouse style) cucumbers, chopped
• 2 red bell peppers, chopped
• 1 onion, chopped
• 1/2 jalapeno pepper, finely chopped
• 1/4 cup lemon juice
• 2 tablespoons olive oil
• 3 tablespoons chopped fresh mint
• 2 tablespoons minced fresh ginger
• 3 tablespoons honey
• 1/2 cup pineapple juice
• 20 small mint leaves

1. Reserve 20 small pieces of watermelon for garnish. Working in batches, place the remaining watermelon, the cucumbers, red bell peppers, onion, jalapeno pepper, lemon juice, olive oil, 3 tablespoons of fresh mint, the ginger, honey, and pineapple juice into a blender, and blend for about 30 seconds per batch. The mixture should be well blended but retain some texture. Pour into a large pitcher or bowl, and refrigerate 1 hour. Serve in bowls, and garnish each bowl with a couple of chunks of the retained watermelon and 2 small mint leaves.

Grilled Portabello Sandwich with roasted peppers

(I like to substitute sweet peppers for some good spicy roasted New Mexican style hot peppers or other hot peppers typical to the New Mexican variety. Roasting any style of pepper, even Jalepeno's are awesome in salads, sandwiches, pasta dishes)

• 1 red bell pepper or hot new mexican pepper
• salt and black pepper to taste
• 1/2 cup olive oil
• 4 portobello mushroom caps, cleaned
• 4 slices onion
• 4 Kaiser rolls, split
• 4 teaspoons mayonnaise
• 1 teaspoon roasted garlic, mashed into a paste (optional)
• 4 ounces mozzarella, thinly sliced
• 4 slices tomato
• 16 fresh basil leaves, divided

1. Preheat a BBQ for medium-high heat, and lightly oil the grate.
2. Place the pepper onto the preheated grill, and grill until the skin is completely charred on all sides, 10 to 15 minutes. Place the pepper into a plastic bag, seal the bag, and let the pepper cool. When cooled, remove the charred skin, slice the pepper into quarters, and remove the seeds. Thinly slice the pepper and set aside.
3. Mix salt and pepper into the olive oil in a small bowl. Brush the smooth side of the mushrooms with the seasoned oil, and grill, oiled side down, until the mushrooms show grill marks, about 3 minutes. Brush the gill sides of the mushrooms with more seasoned olive oil, flip the mushrooms, and grill until the mushrooms are softened and juicy, about 3 more minutes. Set the mushrooms aside and keep warm.
4. Lightly grill the slices of onion until softened and lightly browned, about 2 minutes per side. Spread the rolls out onto the grill to toast, about 1 minute. Mix the mayonnaise and roasted garlic in a bowl.
5. Spread each roll with garlic mayonnaise, and make each sandwich with 1 mushroom cap, 1 ounce sliced mozzarella cheese, 1 slice of tomato, 4 basil leaves, 1 slice of grilled onion, and 1/4 the roasted red pepper slices. Repeat for remaining sandwiches.

[TheSutterDynasty]

Originally Posted by Winsor_Pilates

Has anyone in this thread even mentioned their goal is to lose weight?
You keep repeating yourself every time someone mentions protein powders but you don't even know what people's diet and fitness goals are.

The suggestion to add protein powder into ones diet or smoothies is good advice for a lot of people depending what their goals are.

Chances are people who are trying to eat healthier want to lose weight. And that's exactly my point, we don't know people's goals so why prescribe protein powder?

Originally Posted by blankall

No, I've read some stuff that says the protein itself in your blood stream and digestive tract may act to decrease appetite.

Umm... obviously. Eating stuff decreases appetite...

Originally Posted by blankall

Not really anything wrong with articificial sweetners as long as you aren't taking excessive doses. And I mean excessive dosses.

15%-20% of sucralose, the most common and "safest" artificial sweetener is digested by the body, and we don't know where it goes.

There is quite a lot of artificial sweetener in almost every protein powder. And that's something you take every day.

[JustAnotherGuy]

For a quick altenative high vegetable between meals snack I will microwave a couple cups of frozen vegetables and then add some feta cheese mix on top. It is surprisely tasty and filling.

[valo403]

Originally Posted by TheSutterDynasty

While protein does suck in water, a 30g scoop of powder is not filling in the least. That 120 calories could be replaced with many, many vegetables, for example, which would be much more filling.

Care to explain to me why the exact same shake with a scoop of protein powder keeps me full through til 12-12:30 as opposed to 10:30-11 without protein powder?