Lunch

Jicama

April 22, 2021

Crunchy, juicy, nutrient packed jicama is an unsung hero of the produce aisle. Technically a cousin to green beans, jicama is a root vegetable from Mexico available year-round that is delicious cooked or raw. With a mild, earthy, slightly sweet flavor and an apple like consistency. It’s a great addition to salads, salsas, slaws, and grazing boards. Jicama also works as lighter swap for potatoes in baked and air fried recipes, and it’s delicious sautéed or boiled, too.

If you’ve never tried jicama, don’t be intimidated. Start by choosing one with a smooth, unblemished surface and thin brown skin. The skin should be thin enough to scrape with your thumbnail to reveal the white flesh inside. Avoid thick skinned, bruised, or shriveled jicama, which are signs of aging.

Once you’re ready to prep, start by trimming off the ends of the jicama and slice in half. Then, use a knife to gently peel away the skin.

For Jicama Sticks:
Step 1: Carefully slice off the rounded parts of the jicama, creating a flat surface.
Step 2: Cut each half into 1/4-inch slices.
Step 3: Stack slices and cut evenly into sticks.

Fresh, raw jicama sticks are a great addition to lunchboxes or served on a vegetable platter with your favorite dip. They can also add unexpected, satisfying crunch to cooked dishes, like a noodle salad with jicama and a miso vinaigrette.

Jicama sticks are delicious roasted, too. Their firm texture can withstand the heat, while the edges get golden brown and tender. Toss together with sweet peppers and spices for a simple, satisfying sheet pan side that pairs well with all kinds of meat and fish.

For Diced Jicama:
Step 1: Follow the steps above to create jicama sticks
Step 2: Line up sticks or stack into a pile, then evenly cut into cubes.

Diced jicama is a vitamin and fiber-rich way to add bulk to all kinds of green, grain, and protein-based salads. I love the combination of crunchy jicama with creamy avocado served with grilled chicken.

Moist and mild flavored jicama also plays well with fruit, especially melon. A refreshing combination of watermelon, jicama, and fresh mint falls somewhere between salad and salsa, delicious scooped onto tortilla chips or just spooned straight from the bowl.

Next time you’re at your local grocery store or market pick up jicama and experiment with ways to incorporate it into your recipes.

©Tiny New York Kitchen © 2021 All Rights Reserved

Just Start Where You Are

January 3, 2021

Keeping Resolutions To Get Healthier

People often set their goals too high or don’t take the time to plan out how they’re going to accomplish their resolution. The hardest part of starting anything, especially a healthy living plan, is making that goal a top priority. Create an achievable and specific goal that’s grounded in micro-actions that you can start right now. These simple baby steps can keep you motivated. Here are some ways to begin your path to getting healthier. Just start where you are!

Get More Physically Active
Make it happen by entering it into your schedule. Increase your exercise routing from three to four days per week by adding a 20-minute strength training session on Fridays this month.

Go To Bed Earlier
If your goal is to get to sleep earlier, start by determining how much earlier and how often you will practice this routing. Start with 5 to 10 minutes. The alarm on your phone can help you by setting cues. Build up from there.

Get Up Earlier
Begin with a manageable goal, like waking up ten minutes earlier, which is easier than waking up an hour earlier. Then every other month reset your alarm another 10 minutes earlier.

Eat More Vegetables
More vegetables more often can be your mantra for 2021. Try adding one new vegetable to dinner meals that you make at home this month.

Spend More Time Outdoors
Take a break to for a 15-minute walk outdoors. The fresh air is good for you. Make a daily habit of it.

Pack Your Lunch
Packing your lunch is a good place to start when you’re trying to eat healthier. You can ease the burden by doubling up on the vegetables that you prep at dinnertime two or three times per week, then bring the leftovers to work.

Eat Regular Meals And Snacks
Stashing a piece of produce in your purse can go a long way when you’re stuck waiting in traffic on your way home from work. A healthy snack can keep you from feeling ravenous, and potentially overeating, at your next meal. Make it your goal to pack at least one apple, pear, or bag of carrots in your bag every day so you can snack when you’re in transit.

Drink More Water
Drinking water has a myriad of benefits, but one of the unsung ones is that it forces you to get up and move periodically throughout the day. Hydrate every hour to get every hour.

Limit Alcoholic Beverages
If grabbing drinks after work with coworkers for the purpose of networking interferes with your desire to drink less, consider multi-tasking. Scheduling a walk or exercise class with a colleague can help you clock extra activity and leave you feeling revived rather than depleted. Plan ahead to make sure these new networking events make it to your calendar as often as work drinks used to surface.

Write Down Your Goals and include the steps you will take to keep it. Having a clearly articulated goal and a plan of action is vital for success.

Keep things simple. Break a big goal into a series of smaller goals. Want to lose 50 pounds? Shoot for losing 5 percent of your body weight first, or set five 10-pound incremental weight loss goals.

Mark your achievements. Each time you make a small lifestyle change aimed at reaching your goal (adding five minutes to your daily walk for instance) put a star on your calendar so you can see your progress.

Start with small changes. If weight loss or a healthier lifestyle is your goal, begin with a simple step like swapping one snack per day for a piece of fruit. The benefits will add up without majorly impacting your lifestyle.

Tap the power of a streak. Let’s say you keep your resolution for a week, or two weeks, or a month. That’s a fabulous streak and you can let it drive you. And if something happens to force you to break it then start a new streak!

And Remember….Just Start Where You Are!

©Tiny New York Kitchen © 2021 All Rights Reserved

20 Good Health Habits

January 28, 2020

Start small, with goals that work for you and your family. These are the habits you’ll keep in the long run.

1. Add More Color To Your Plate
More color on your plate means more variety, more nutrients, and more flavor. The next time you shop, try putting the rainbow in your cart: orange citrus, yellow pineapple, and dark leafy greens.

2. Eat Seasonally
Keep a produce calendar handy so you know what to look for. In season produce is fresher and typically less expensive. January is good for root vegetables, kale, and citrus.

3. Drink More Water
Stay hydrated by infusing your water with citrus slices, herbs, berries, or cucumber. Making water more interesting will encourage you to drink more.

4. Try A Whole Grain Swap For Pasta And Bread
Once in a while replace regular pasta and bread with a whole grain alternative. These complex carbs will help you feel full. Look for whole wheat, whole grain, and multigrain alternatives.

5. Pack Your Snacks
Opt for high fiber and protein snacks like hummus and pretzels or apples and peanut butter. Unlike sugar and empty carbs, fiber ad protein will keep you full.

6. Eat Breakfast More Often
Stock up on on-the-go options. Egg muffins in the freezer, instant oatmeal in the pantry, and a bowl of fruit on the counter. The morning rush won’t be an excuse for skipping this important meal.

7. Make A Shopping List
Check your refrigerator, freezer, and pantry before making a list. Organize your list based on the layout of your store. You’ll save time at the store and won’t accidently buy what you already have.

8. Try A Plant-Based Swap For Meat
Try a meatless version of a weeknight staple like burgers, pizza, or pasta. You’ll get more nutrients into your meals by swapping meat for plant-based options.

9. Stock Your Freezer
Keep staples like frozen meatballs or chicken tenders and steam-in-bag vegetables for last minute meals. A fully stocked freezer is better than takeout. You’ll save money and get dinner on the table even on busy weeknights.

10. Reduce Your Food Waste
Use overripe fruit in smoothies and muffins. Turn leftover vegetables into stir fries and soups. Turning leftover produce into nutrient-dense meals is a win-win for your wallet and your health.

11. Make A Meal Plan
Write meals on the calendar at the start of the week. Everyone knows the menu and you won’t be scrambling for dinner ideas at 5pm.

12. Bring Your Lunch 3 Days Per Week
Instead of swearing off midday takeout, start with 3 days a week. When you pack school lunches, pack office lunches too. You’ll save time waiting in line, save money, and eat better.

13. Try A New Recipe
Shake up your dinner routine with a recipe or ingredient you haven’t use before. You’ll avoid a recipe rut and learn new kitchen skills.

14. Eat Out One Less Time Each Week
Try a speedy dinner or slow cooker meal that’s ready when you get home. Home cooked meals allow you to control the ingredients and choose more healthful options.

15. Drink Less Soda
Swap for flavored seltzer, iced tea, or sparkling fruit juice. Instead of cutting out soda try drinking 1 less can a day. Quitting cold turkey makes habits hard to break. Start with a smaller goal and eventually it will make a big difference.

16. Eat Together One More Night Each Week
Make dinner device-free, with everyone eating together. Keep it fun with a top-your-own taco, baked potato, or burger night. Enjoying a meal together as a family has been shown to encourage healthy eating habits and better communication.

17. Cook With Your Children Once A Week
Children who help choose, shop for, and prepare a recipe will be more interested in eating it.

18. Get Ahead On Sunday
Prep components instead of entire meals. Roast vegetables, cook grains, and bake extra chicken, then mix and match for quick lunches and dinners during the week. Planning ahead helps you save time, eat better, and reduce the stress of busy weeks.

19. Embrace Healthy Fats
Look for sources of unsaturated fats, like olive oil, nuts, seeds, and avocados. Good-for-you fats help regulate cholesterol, absorb vitamins, and prevent heart disease.

20. Give Plants More Plate Real Estate
Fill about half of your dinner plate with plants, then divide the rest between your starch and protein. Rebalancing your plate is an easy way to eat healthfully.

“Work With What You Got!”

©Tiny New York Kitchen © 2019 All Rights Reserved

Cooking Winter Squash

October 8, 2018

How to cook rich, perfectly roasted winter squash without any prep work. This method works for winter squash of any size, so adjust the roasting time as needed.

Preheat oven to 400 degrees.

Roast the whole squash on a baking sheet until the skin is papery and a fork inserted into two or three different spots reveals very tender flesh (45 minutes per pound).

Remove from oven and set aside until cool.

Breakfast. Lunch. Dinner. Have squash for them all!
Start by cooking a whole winter squash.

Breakfast
Add cooked cubes of butternut squash, grated Gruyere cheese and chopped sage to a frittata mixture.

Lunch
Meal-prep lunches by layering cooked spaghetti squash, marinara sauce and meatballs or shredded chicken.

Dinner
Add thick slices of cooked acorn squash (you can keep the skin on) to soup or stew during the last few minutes of cooking.

“Work With What You Got!”

©Tiny New York Kitchen © 2018 All Rights Reserved

Winter Citrus Fruit

February 1, 2018

Winter Citrus Fruit is a beautiful natural ingredient that will perk up the winter table with generous juiciness and vibrant vivacious hues. Citrus fruit have a beauty that cooks can incorporate into their winter meals. As an added bonus they are an excellent snack for that nagging sweet tooth. They can bring a bit of glamor to a winter fruit salad. Arrange oranges, clementine, mandarin, pomelo or grapefruit slices and you will have a sunny rainbow of goodness for breakfast or brunch. Nothing more is needed than perhaps a scattering of fresh mint or basil. These citrus also combine well with cranberries, raspberries and strawberries, adding burst of sunshine to yogurt bowls and smoothies.

Green salads love a bit of sunshine, too. Add citrus slices to a mixture of arugula, radicchio, endive and baby kale; add minced fresh herbs, such as basil, tarragon and chill. Add a bit of creamy goat cheese and dress it all up with a vinaigrette.

The versatility of citrus makes them a superstar winter ingredient. These beautiful fruits are low in calories, have a significant amount of dietary fiber and are a nice source of folate. Rich in vitamin A and C, Citrus provides healing, soothing benefits for eyes, skin, hair, and nails and many positively impact the aging process. Consuming citrus may possibly lower the risk of heart disease, prostate cancer and macular degeneration.

Let the sunshine in!

“Work With What You Got!”

©Tiny New York Kitchen © 2018 All Rights Reserved

Soup Weather

January 10, 2018

One of the great things about winter is soup weather. I make all sorts of soups and stews. If I make a Sunday roast then the next week I usually make a stew. Soups and stews are a perfect way to use leftovers and they make great next day lunches. Be creative and make up different soups with what you have on hand. Remember “Work With What You Got!”

“Work With What You Got!”

©Tiny New York Kitchen © 2018 All Rights Reserved

Brussels Sprouts

October 16, 2017

I like to eat seasonal fruits and vegetables. Brussels sprouts are a hearty winter vegetable and are sweetest and most tender after a hard frost. They are a good source of fiber, antioxidants, and vitamin C. Look for young, small green sprouts that have tightly formed buds. Avoid any yellowing, which means that the sprouts will be bitter, sulfurous, and tough. Use fresh sprouts within a few days after purchasing. Sprouts sold on the stalk tend to keep longer. Brussels sprouts can be boiled, braised, or steamed. Cut an X at the base of each sprout to allow for a more even cooking. Add a bit of butter, olive oil, salt, pepper, garlic, onions, or herbs of your choice. Brussels sprouts also make a nice addition to stir fry, noodles, and other dishes. As always, be creative and “work with what you got!”

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved

Make The Most Of Cherries

July 17, 2017

I’ve been making the most of cherry season these days and sometimes have to get a bit inventive to use them to the fullest. Here are some ways to make the most of beautiful summer cherries.

Breakfast: Make quinoa and top with almond milk and cherries for a nourishing hot cereal bowl.

Lunch: Pick your favorite whole grain to make a salad with cherries, arugula, almonds, and tarragon.

Snacks: Blend almond milk, creamy almond butter, and cherries to make a delicious smoothie.

Dinner: Grill salmon and serve with couscous combined with cherries, green onions, and toasted almonds.

Dessert: Make a cherry crisp. You may want to throw in some dates or figs to give it a little extra heartiness.

Preserve: Make cherry jam, cherry syrup, or pickled cherries.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved

School Lunches

March 1, 2017

Have school lunches hit a wall? It’s gets tedious for anyone to eat the same thing every day. It may be time to mix it up to keep your kids interested in eating healthy.

You may want to include dry roasted edamame or chickpeas for a salty, crunchy snack with some protein. Individually packed, pitted olives are also a nice alternative to potato chips.

Use cookie cutters to make sandwiches into fun shapes. This also works well for using on fruits and vegetables.

Pack leftovers from dinner the night before to make a great lunch. The bonus is that it’s super easy.

When you’re at the grocery store make sure to pick up some precut fruits and vegetables. This is a big timesaver.

Pack lunch in a bento box to make lunches look exciting and practice portion control.

Get them involved in shopping for and packing their own lunch.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved

Champagne Grilled Cheese

February 28, 2016

I love making these grilled cheese sandwiches. I used champagne cheese from Yancey’s Fancy Cheese.

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