Oven Roasted Cauliflower and Green Beans

You should listen when your mother tells you to eat your vegetables, because cruciferous vegetables such as cauliflower pack a powerful nutritional punch. Not only does cauliflower have vitamins, minerals and antioxidents, but it contains a substance called indoles that fight cancer. As if that weren't enough cauliflower may lower cholesterol levels, combat stress and lower the risk of stroke.

All right so maybe cauliflower isn't your favorite thing to eat, but make the following recipe just once, and you'll never look at cauliflower the same way again. Oven roasting it with green beans results in a slightly crunchy texture and flavored with tumeric, a spice with antioxidents, it takes on a totally different taste.

• Large cauliflower, cut into equal size pieces with stem removed
• 1/2 pound green beans
• 2 tablespoons olive oil
• 3 cloves garlic, crushed in garlic press
• Adobo seasoning to taste
• Black pepper to taste
• 1 teaspoon tumeric
• Fresh cilantro, chopped

Now follow these steps.

1. Put cauliflower pieces and green beans in a large mixing bowl. Add all the ingredients except for the cilantro, and mix well.
2. Use a non-stick cookie sheet with sides or a large baking pan that has been sprayed with olive oil cooking spray. Spread out the seasoned vegetables out on the baking sheet so they are in one layer.
   
3. Bake in a pre-heated 425 degree oven for 40 minutes.
   
4. After 20 minutes take the pan out of the oven and carefully turn over the vegetables making sure they are still one layer deep in the pan.
5. Bake for another 15 or 20 minutes until the vegetables are browned and crispy.
6. Before serving sprinkle the chopped cilantro over the vegetables.

This dish is great served with whole wheat pasta.

Carmela's Indian Okra

Functional Training, a new way of getting in shape, has become popular and for good reason. Instead of concentrating on one set of muscles this workout uses multiple muscle groups in an integrated way to improve core strength, flexibility, coordination and endurance. This type of training enables us to do more work like carry a heavy bag of groceries up the steps; it works on balance so we aren't as likely to fall. It's important to stay strong so we can maintain independence as we age. Weight training; it builds more than strength. As you age you lose muscle mass, but weight training keeps muscles strong no matter what your age. Muscles burn more calories than fat, and this is important for weight control. You can work out when you travel. Many hotels have pools and fitness rooms, or you can pack exercise rubber bands and a thin exercise mat in your suitcase so you can work out in your room. It's a good idea to vary your exercise routine from day to day. I do a combination of weight training, core training and different types of walking. To stay motivated change your routine, and find the kind of exercise you enjoy so you'll stay with it. Combine exercising with socializing and family time.
You can make your own convenience food. You don't have to spend all your time in the kitchen every day to enjoy eating the wonderful creations in Eating Your Way to Healthy Living. When you have some time bake and freeze the muffins, pancakes and waffles to eat on a busy weekday morning. If you work during the week on Saturday or Sunday do a big shop at the grocery. Spend a couple of hours making two or three dishes and freeze them in portions. When I make a big pot of soup I eat it for a couple of nights and then freeze it in portions. If you build up a variety of frozen meals you can vary your food from night to night, plus you don't have to cook.
Here's how to cope with eating out and still stay on track with your plan. Be assertive in restaurants. Don't expect restaurant menus to always have the foods you need to eat, so you're going to have to be your own advocate for your new way of eating. Check to see how the food is prepared, and always ask the server to bring the sauce on the side. Instead of ordering mashed white potatoes ask the server to bring you two servings of vegetables. If you ask politely they will usually accomodate you.

The following recipe is also from my upcoming book Eating Your Way to Healthy Living.

Carmela's Indian Okra
This easy but scrumptious recipe came from Carmela, an Indian friend, who lives high up on a hill overlooking a gorgeous lake. I went to her house for a party, and my favorite foods there were the okra, lentils and rice. Be sure to use fresh okra in this dish.

• 1 pound fresh okra, stems cup off and sliced in half lengthwise
• 1 tabelspoon olive oil
• 1 medium onion, chopped
• 3 cloves fresh garlic, crushed
• 1 large tomato, chopped
• 1 teaspoon tumeric
• Salt and Pepper to taste

Please follow these directions.

1. In a large skillet cook the onions and garlic in olive oil for 5 minutes or so until the onions are soft. Add in the tomato, tumeric, salt, and pepper and cook a few minutes longer until the tomatoes have lost some of their juice.
2. Add in the okra and cook uncovered over medium high heat while stirring often. When the okra starts to brown turn the heat down to low and cook covered for 12-15 minutes or until the okra dries out.
3. Stir every few minutes. Do not add water. It is important to the taste and texture of this dish that the oka is dried out. Serve with brown rice and lentils.

Serves 8.

Crunchy Broccoli with Sesame Seeds and Ginger

Whole grains figure prominently in the low sugar or Glycemic Index eating plan and with good reason. A nutritional powerhouse, they are packed with bran, fiber, vitamins, minerals, antioxidants and other plant chemicals that boost your health. They're chewy and delicious and fill you up and not out. You need to eat carbs, but it's important for you to know the good carbs from the bad ones.
The Good Carbs are low glycemic foods such as whole grains, fruits, vegetables, beans and legumes. They take longer to digest and keep blood sugar and insulin levels in check.
The Bad Carbs include all forms of refined sugar, white bread, white pasta, white rice, white potatoes, white flour and corn. We have already talked about how these bad carbs wreck havoc with your blood sugar and insulin levels.
Why are fruits and vegetables so important? Experts say to cut back on meat and chicken and to eat more fruits, vegetables and grains. Chicken, seafood, lean meats, eggs, healthy fats, low fat dairy products and nuts are all part of a healthy diet, but fruits, vegetables, beans and legumes are turly the stars of the show. Almost daily new research is touting the power of fruits and vegetables.
What does the new dinner plate look like? Fruit, vegetables and grains should take up two thirds of the plate with animal products like meat taking up only one third of the space. Think of the plant foods as the main dish and meat as a side dish with the protein on the plate being no bigger than a deck of cards. Nutritional experts suggest cutting back on red meat and eating chicken and fish instead. It is best to eat a variety of protein like tofu, nuts, dried beans or peas rather than just concentrating on chicken or fish.
The latest Dietary Guidelines from the Departments of Health and Human Services were released in 2005, and here's their lowdown on what we should be eating. They recommended we eat 6 1/2 cups of fruits and vegetables, several whole grain products and three servings of low fat dairy products a day. They also recommended that we should exercise for 60 minutes on most days to lose weight and 90 minutes a day to keep the weight off. I kow most people aren't going to eat that many fruits and vegetables, nor are they going to exercise for an hour or more a day. If you make small gradual changes in the way you eat and work in 30 minutes of exercise on most days that will be a great start.

The following recipe is from my upcoming book Eating Your Way to Healthy Living.

Crunchy Broccoli with Sesame Seeds and Ginger
Crisp cooked broccoli with an Asian flavoring really makes this recipe pop. It is quick and easy to make too.

• l large bunch fresh broccoli, cut into large pieces. Discard bottom third of the stalks.
• 1 tablespoon sesame seeds, toasted
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon rice or cider vinegar
• 1/2 teaspoon Splenda sugar substitute
• 2 teaspoons sesame oil
• 1/2 teaspoon red pepper flakes
  
• 1 teaspoon grated fresh ginger
• 2 cloves garlic, crushed in garlic press

Please follow these directions.

1. Spread out the sesame seeds on a baking tray in a toaster oven and toast at 325 degrees for 4-5 minutes until the seaame seeds begin to brown. Watch this carefully to make sure sesame seeds don't burn. You may need to turn down the heat.
   
2. In a large skillet cook the red pepper flakes, ginger and garlic in the sesame oil for 3 minutes over medium heat while stirring often. Mix together the soy sauce, vinegar and Splenda in a small bowl.
   
3. Wash broccoli well, cut off all but 2 inches of the stalks and cut the crowns and remaining stems into large pieces.
4. Add broccoli to the ginger in the skillet and stir fry for 1 minute. Add the soy sauce mixture to the broccoli and mix well.
   
5. Cover the skillet and cook for 3-4 minutes over medium heat until the broccoli is crisp. Right before serving sprinkle the toasted sesame seeds over the broccoli.
   

Serves 6.