How To Eat More Vegetables

July 30, 2014 / ktbuchs87

I can bet that you have been told that you need to eat more vegetables. It seems to be the first thing that comes out of peoples mouths when anything remotely close to eating healthier is mentioned. Eat more fruits and vegetables! In all honesty, it’s good advice even if it tends to be overstated. The problem is that the advice stops there. We’re told to eat more vegetables but not necessarily how to do it. A lot of people have bad associations with vegetables. Some were forced to eat them as kids or were served mushy tasteless dishes that made them believe all vegetables taste the same, gross. Maybe you want to eat more vegetables but you have no clue how to go about doing that. My post today is going to focus on simple ways to incorporate more vegetables into your meals. It doesn’t have to be complicated, tasteless, or boring and the more that you eat vegetables the more you will come to love them as much as I do!

Roast Them Up

This is my absolute favorite way to prepare vegetables. It’s an amazing way to add great flavor to your vegetables and it works on virtually any vegetable. I roast everything from sweet potatoes to zucchini, cabbage and beets. If I can slice it up and add a little olive oil to it, I can roast it. If you have a hard time enjoying the taste of vegetables, this cooking method is for you. Simply preheat your oven to 400-425 and prepare a baking pan with a piece of parchment paper or a Silpat. Then take your vegetable and cut it up into bite size chunks and place them in a large bowl. Add a few tablespoons of oil (I alternate between olive oil and coconut oil) and whatever seasonings you like (try Italian blends, curry powder, garlic, cumin, smoked paprika, or even just salt and pepper) and mix everything together. Arrange the vegetables in a single layer on the pan and roast for 20-45 minutes depending on the vegetable you are using. I usually rotate the pan halfway through the cooking process. Once you start to get a nice brown edge, your vegetables are done! You can eat them as is, add to salads, or stir fry’s. Roasted vegetables also keep really well in the fridge and make great leftovers.

Make Soup or Stew

Soup is another easy way to get in more vegetables as well as large quantities of vegetables. You can add vegetables to any soup you’re making and bulk it up with extra nutrition and flavor. You could puree a variety of root vegetables, like sweet potatoes or parsnips, and after you have roasted them, add either broth or water or even almond milk to make a creamy soup. Or you could blend up a variety of vegetables from your garden like tomatoes, cucumbers, and zucchini and make a refreshing gazpacho on a hot summer day.

Sauces and Dips

This is another favorite way to add more vegetables to my meals. Make sauces and dips out of them! You can make a simple homemade salsa with tomatoes, onions, garlic, and cilantro. Or maybe you’re a guacamole fan. Try making your own homemade spaghetti sauce and besides the tomatoes, add in zucchini and carrots. You can even make creamy sauces with cauliflower or try a vegetable based spread like baba ghanoush. Kids especially like dipping things in sauces and this is a really good way to get a little extra nutrition into their meal without fighting over broccoli.

Drink Them

While I think that juicing is a great thing, I am also a big fan of eating my meals. But I know that for some people juicing their vegetables is what works best for them due to time constraints or they really can’t handle the taste of eating vegetables. If this sounds like you, try juicing your vegetables or adding them to smoothies. Leafy greens are very easy to add into your drinks and as long as you add some fruits like apples or pears, you don’t have to feel like you’re drinking grass. If you have a juicer, you can juice pretty much any vegetable quickly. I like the combination of carrots, beets, spinach, apples, and a little bit of ginger, but get creative and see what flavors you like. Remember though, if you can, it’s better to eat your vegetables so that you can get all the fiber and nutrients that fruit and vegetables have to offer. Sometimes, just drinking juice can leave you feeling hungrier sooner than eating those same foods would have.

Salads

I know this one sounds obvious and is probable one of the least favorite ways for people to get their vegetables in but salads don’t have to be boring or taste yucky. There are so many ways to spruce up a salad, like adding more vegetables, dried fruits, nuts or seeds, herbs, and topping it all with homemade dressing. Salads are a great way to get in a TON of vegetables into one meal as well as a great way to use up all the odd leftovers you have in your fridge. Start with a base of some type of leafy green (think outside the romaine and iceberg box and try kale, arugala, collard, watercress, or spinach), and add whatever you want. Try leftover cooked chicken or fish, roasted sweet potatoes or cauliflower, raw almonds or pistachios, dried (and unsweetened) cranberries or goji berries, add pumpkin or sunflower seeds for a little extra crunch. And the dressing options are endless and just as simple to make. Give salads a chance and you might just fall in love with them.

Eating more vegetables shouldn’t make you want to run screaming to your nearest bakery and shove as many donuts as you can into your mouth. Incorporating these healthy foods into your meals is simple and only takes a little bit of effort and creativity. So now that you know what to do, go eat your vegetables!

How To Dress A Salad

July 16, 2014July 16, 2014 / ktbuchs87

No, I’m not talking about putting little shirts and pants on your lettuce leaves. I’m not that weird. Ok, yes I am but that is beside the point. Salads are a great way to get in a ton of vegetables and there are endless varieties of salads. Even with so many different combinations, people still find salads boring. Their solution to fix boring salads is to top them off with dressings. Don’t get me wrong, I love dressing and probably have consumed a mind boggling amount of ranch dressing. Store bought dressings though are LOADED with chemicals and preservatives and a ton of other not good for you ingredients. Go ahead and get that bottle of dressing out of the fridge and read the ingredient list. I’m going to bet there are some things in there that you can’t pronounce. That’s no good. Fear not! You do not have to give your dressings, you just need to go about them in a different way. Homemade dressing is super simple to make and so much better for you than store bought. In fact, you probably have all the ingredients on hand to make your own simple dressing. I’m going to show you how to make a simple dressing and give you a few variations so that you can make your own delicious salad dressing!

The basic components of a salad dressing are simple. Oil and some kind of vinegar. Your ratio of oil to vinegar can be made to your preference, but I tend to like a little bit more vinegar than oil in my dressing. Now there are a variety of different oils that you can use to make your dressing beyond the obvious olive oil. I also like avocado oil, flaxseed oil, and I have even tried walnut oil which was pretty tasty. You want to stick with lighter tasting oils since you won’t be cooking the oil. Oils like peanut, coconut, or palm oil will have a little bit stronger taste and could overpower the other flavors of the dressing. Once you pick the type of oil you want to use you can pick a vinegar to go with it. The three that I use the most are apple cider vinegar, balsamic vinegar, and white wine vinegar. I’ve also made some dressings with rice vinegar. There are many types of vinegars out there, so pick ones that you like the most. Once you’ve chosen an oil and a vinegar, it’s time to add some seasonings. The sky is the limit here so use your favorites or whatever you have on hand.

Ok, that is the bare bones of a homemade salad dressing. Tasty for sure, but a little boring. Good thing it is easy to come up with a variety of different dressings to top your salad. The easiest way to make most of these dressings is to place all the ingredients in a jar and shake them up. That way they are easy to store and you can add to them whenever you need to. Some of the dressings I’m going to share need a blender or food processor, but I’ll make a note if they do. Here are a few dressings that I have made myself:

1/4 cup olive oil – 1/2 cup apple cider vinegar – 1 tsp oregano – 1 tsp basil – pepper to taste
1/4 cup avocado oil – 1/3 cup rice vinegar – 2 tbsp lime juice – 1 tsp cilantro – 1/2 tsp garlic powder
1/4 cup flaxseed oil – 1/3 cup white wine vinegar – 2 tsp italian seasonings – pepper to taste

These are quick and easy to make and will keep in your fridge for a few weeks. Now, perhaps you are more a fan of creamy dressings (ranch lovers unite!) and these oil and vinegar combos are not doing it for you. Not to worry, there are plenty of options when it comes to homemade creamy dressings. These dressings will need to be made in a blender or food processor to get the right consistency.

1/2 avocado, diced – 1/4 cup tahini – 3-4 tbsp lime juice – 1 tsp cilantro – 1 tsp chili powder – salt and pepper to taste
1/2 cup smooth almond butter – 1/4 cup soy sauce or liquid aminos – 2 cloves garlic, minced – 1 tsp chinese five spice
1/2 cup cashew cream – 1/4 cup smooth peanut butter – 2 cloves garlic – 1-2 tsp smoked paprika – salt and pepper to taste

You can also do a very simple herb and oil dressing. Using 1/4 to 1/2 cup oil of your choice, blend in a few handfuls of your favorite herbs, and a few tbsp of mustard (I like spicy brown) until you have a pourable consistency.

There are so many options when it comes to homemade salad dressings. Get creative and try making some of your own concoctions. Use pureed beans to get a creamy, hummus like dressing or go super simple with just a little oil and vinegar. Find flavors that you enjoy and will have you devouring salads by the plateful! Remember, healthy doesn’t have to be hard or complicated. More often than not, it’s better to just keep it simple!

Avocado and Corn Gazpacho

July 11, 2014 / ktbuchs87

I’m going to be honest with you, I haven’t been the biggest fan of gazpacho in the past. The idea of cold soup isn’t super appealing to me but this gazpacho has made me rethink my tastes. The avocado adds a really nice creaminess and this dish is super refreshing on a hot summer night. If you don’t like gazpacho, try this one out before you swear them off forever.

Avocado and Corn Gazpacho

1 ripe avocado
2 tbsp lemon juice
1 tbsp olive oil
1/2 cup corn kernels (if using frozen let them thaw first)
2 cups diced tomatoes
2 cloves garlic, minced
1 bunch scallions chopped
1 3/4 vegetable broth or water
2/3 cup almond milk
salt and pepper

1. Peel and mash avocado with the lime juice, set aside

2. Saute the corn, garlic, and half the chopped scallions for about 5 minutes. The corn should have a little bit of char on it.

3. Place the corn saute, and avocado into a blender and blend until smooth. Add in the broth or water and almond milk and blend together. Top with rest of scallions and salsa if desired.

You can serve this at room temperature or let it chill in the fridge for a few hours before serving. The gazpacho improves with time so the next day it will taste even better! Just a word of warning though, this soup will only last about a week before the avocado starts to turn brown. So eat it as fast as possible, which shouldn’t be a problem!

How To Shop A Farmer’s Market

July 2, 2014 / ktbuchs87

Summer time normally brings with it not just warm weather and trips to the beach, but the opening of the farmer’s market. Farmer’s markets are great ways to buy fresh produce, support your local farms, and find some delicious new foods to try! In this post, I thought that I would share a few tips on how to get the most out of your farmer’s market. I’ve been to a few of the many markets open here in Chicago and even talked to a few of the farmers to find out how to make the most of your trip.

Walk the market. Before you even buy anything, walk the whole market. Many stands will sell the same fruits and vegetables but they might have different prices. You don’t want to buy a pint of strawberries for $6 and then walk to the next stall and see they were only $4 there. Also take your first walk through to inspect the quality of the produce. Make sure that the produce being sold doesn’t look old, withered, or too beat up. A little dirt is fine (these things grow in the ground after all!) but you don’t want it to look like it has been run over by a truck. So make note of the stands selling good produce at good prices and make note of them. Then come back after your walk through.

Ask questions. The people running these stands have a wealth of knowledge of the products they are selling. A lot of them have planted, watered, weeded, and harvested these fruits and vegetables themselves and know pretty much everything there is to know about them. Don’t be afraid to ask how to prepare a certain vegetable or how to best store their fruit. The farmers that I talked to were very excited and passionate about their foods and love to share their knowledge with the people buying their goods. It’s nice to know exactly where your food comes from and exactly who is taking care of your food. On the flip side, if the people at the stand know little to nothing about the things they are selling, maybe get your food at the next stand. Also, if it is super busy at the stand that might not be the best time to ask for the history of radishes. They are trying to sell their products and if they have to spend 30 minutes with each customer that won’t happen.

Try to use cash. I know that barely anyone carries cash with them on a regular basis, me included. Most stands will accept debit/credit cards, but the process goes a lot quicker if you can pay in cash. This is also a great way to budget yourself at the market. If you set a limit of $20 and only bring that much with you, then you won’t over spend. Again, if you forget to bring cash with you it’s not a huge deal. Most places will gladly accept your debit/credit card.

Be creative. Farmer’s markets are great in the way that they will usually sell fruits and vegetables that you might not find at your grocery store. Try something new! Ever heard of kohlrabi, daikon, or patty pan squash? The market is a great place to find one new to you produce item and learn how to prepare it. Soon you will be an aficionado at unique produce and have a lot of tasty go to recipes in your arsenal. And remember, if you aren’t quite sure how to prepare a certain food, the farmer is a great resource.

Still read the labels. Most markets sell more than just fruit and vegetables. There are bakery stands, jam stands, honey stands, butcher stands, and I’ve even seen a tamale stand. Just because something is sold at a farmer’s market doesn’t automatically mean it’s organic or good for you. Some stands sell products that have just as many chemicals and preservatives as the store bought kind. Read your labels and ask if there is an ingredient you don’t know. That being said, a lot of the stuff sold at the market are a much better choice than their grocery store counterpart. Remember though, a cookie is still a cookie whether it’s organic and sold at the farmer’s market or not.

These are just a few tips to make your next trip to the farmer’s market a successful one. I love being able to actually talk to the people who grow my food as well as learn from them. Most of the time their passion for good food is contagious and I can’t wait to get home and make something with my purchases. Find out where there is a market closest to you and check out all of the delicious and healthy food they have to offer!

Dairy Free Lasagna

May 2, 2014February 19, 2015 / ktbuchs87 / 1 Comment

I don’t eat dairy anymore, and for the most part, I really haven’t missed it all that much. But every once in awhile, I get a hankering for something gooey, cheesy, and delicious. Those hankerings usually lead to creative and tasty recipes. This one is no different. You might be thinking to yourself, “There is no way that you can have a delicious lasagna without wonderfully yummy ricotta cheese.” And I say to you, nay nay. You can have a delicious lasagna without wonderfully yummy ricotta. Just ask my husband who has no problem with dairy and would love it if there were more of it in the house (there’s none). He loved this meal and devoured second helpings. I may have too…

Dairy Free Lasagna

1 batch of my tomato sauce, or store bought sauce (just make sure to read the ingredients!)
1 package of lasagna noodles (I used brown rice to keep it gluten free but whole wheat would work well too)
1 cup raw cashews, soaked in water overnight
1/2 cup water
2 tbsp lemon juice
1 tsp salt
1/2 tsp rice vinegar
1 to 2 tsp italian seasoning
1 to 2 cloves garlic

*If you’re using my tomato sauce, you can prepare it ahead of time and store in the refrigerator. That way you can just assemble everything.

1. Cook noodles according to instructions on the package. Once cooked drain and set aside to cool a little bit. You might want to undercook your noodles just a little so they won’t turn to mush when you cook them in the oven.

2. While the noodles are cooling, drain soaked cashews and place into a blender or food processor. Add in water, lemon, salt, rice vinegar, italian seasoning, and garlic. Pulse to combine everything and then let it run to smooth everything out. You can leave it a little chunky or totally smooth, it’s your preference.

3. Preheat oven to 375 and get out a 9 x 13 casserole dish. Line up the tomato sauce, noodles, and cashew cheese for easy assembly. Pour a little tomato sauce on the bottom of the pan so the noodles don’t burn. Then put a layer of noodles down, then a layer of cheese, and finally a layer of tomato sauce. Keep layering everything until you run out of noodles. You might have a little cheese and sauce leftover, that’s fine You can use it to dress up another dish!

4. Cover lasagna with aluminum foil and bake in the oven for 20 minutes. Remove from oven and take of the aluminum foil. Place back in the oven for another 5 minutes. Take lasagna out of the oven and let it rest for 5 to 10 minutes (this helps it set so when you cut it, it doesn’t fall apart). Cut into squares and eat up!