These little tweaks really do add up to lighter and more nutritious meals.
CUT CARBS
All types of vegetable noodles, from beet to squash, are available in the produce aisle or make your own. Serve in place of pasta or mix with whole-wheat spaghetti to bump up the fiber and cut calories.
SAY YES TO YOGURT
Creamy and delicious, yogurt is a great way to add calcium and probiotics to dishes that require cream or mayonnaise. Enjoy it baked into muffins, stirred into sauces, or whisked into dressings.
GO GREEN
Greens like kale, collards, and Swiss chard bring color and nutrients to your plate. Stir them into soups, sauté them for a side, or add them to sandwiches.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
The orange carrot we know and love today came originally from Holland, but up until the Middle Ages, all carrots were purple. Gardeners often delight in such oddities, but you will be very lucky to find any purple specimens available in stores or supermarkets.
Carrots contain large amounts of carotene and vitamin A, along with useful amounts of vitamins B3, C and E. When eaten raw, they also provide potassium, calcium, iron and zinc, but these are partly destroyed with cooking.
Almost all vegetables have a better flavor if they are grown organically, but this is particularly true of carrots. If possible, buy organic ones, or look for the young, pencil-thin carrots that still have their feathery tops attached. These young carrots can be eaten raw, or steamed for a few minutes. Older carrots should be unblemished and feel firm. Carrots should not be stored for too long, but they will keep for several days in a cool airy place or in the salad drawer of the refrigerator.
The age of carrots is a guide to how they should be prepared. The valuable nutrients lies either in or just beneath the skin, so if the carrots are young, simply scrub them. Medium-size carrots may need to be scraped with a knife before cooking them and large carrots will need to be scraped or peeled. Carrots can be cooked or eaten raw. To eat raw, they can be cut into julienne strips and tossed with a dressing, or grated into salads and coleslaw. They can bee cooked in almost any way you choose. As an accompaniment, cut them into julienne strips and braise in butter and cider. Roasted carrots are delicious, with a melt-in-the-mouth sweetness. Par-boil large ones first, but younger carrots can be quickly blanched or added direct to the pan with a joint of meat.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Figs are truly fantastic! Dried figs are available all year round and many markets offer luxuriously sweet fresh figs throughout the year as well. Figs are a healthy and portable snack that is packed with nutrition.
Figs are rich in potassium, which helps control blood pressure. They also provide calcium, magnesium, iron, and copper. Because they’re rich in fiber, figs support digestive health and may be helpful for managing a healthy weight. Figs are among the most alkaline foods and help balance the body’s pH.
Fresh figs are highly perishable, so they should be eaten a day or two after you purchase them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. Wash them under cool water and remove the stem. Add fresh or dried figs to oatmeal, salads, cheese, and baked goods.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
