so maria pointed out that i totally miscalculated the 40% protein numbers in my last blog. i guess that's what happens when you drink a glass of wine while you try to get technical. so i went back and researched this morning just to make sure i wasn't crazy, and sure enough their are plenty of things out there suggesting for athletes the 40/40/20 diet. p90x is where my client told me about it years ago, when i first starting doing it....but that was back when i had a desk job and counting calories was as good a distraction as facebook is today.
as i took it then, and how i meant it for you now....is balance. i know avoiding starches is still stuck in everyone's heads from the atkins days, but those carbo loading marathoners have one thing right, carbs = energy.
so....back to the calculations. as maria pointed out, because fat and protein do not weigh in equally on the calorie scale, 40% of a 2000 calorie diet would put protein at 200 grams. a little much if you are not into smoothies offering 40gram of protein.
so...that said. the goal this week is just to eat more protein. different circles seem to have different calculations, one group does your weight, divided by 2, minus 10 for protein, one group does 1 gram of protein per their body weight, and body builders are going after it at sometimes 250-270 grams of protein per day.
nutritionists say that eating too much isn't necessarily bad for you, but eating too little can play a big part on muscle rebuilding and fatigue.
find your right ratio, keeping balance in mind. pay attention to how you feel at day's end, and more importantly week's end.
i will be happy to look at anyone's food log if you want to keep one for the rest of the week.
thanks, maria.
Tuesday, November 30, 2010
Saturday, November 27, 2010
week 5: november 29 - december 5
big hurdle down!! Thanksgiving, the excuses of all excuses for gluttony. Hopefully you were able to indulge with enough moderation that you didn't feel a "3-a-day" was necessary.
so i spent thanksgiving house/dog sitting, where my friend (another trainer) left a giant nutrition book out on the table. 200 pages in and i've hardly made a dent, I'm left as frustrated as i always am reading nutrition hypotheses that seem to clash with what i've been taught. this week's new trend or new fad is different than last week's it seems.
closing the book and walking out the door to write this blog and go get a glass of wine, i've come to the conclusion that keeping things simple is the way to go. anything more than that will just make you crazy. i mean we are not looking to get a hot spray tan to flex on stage accentuating body parts that look like they should belong on a gentleman. well, i shouldn't generalize...if you are looking for that, don't worry, i have the book for you.
what i did learn more of, adding to what i deem consistent, was balance. last week we focused on fat, and i really wanted to focus this week on protein, but in all reality it is almost impossible to focus on either or without looking at the whole picture. so as we stated last week, fat should be around 20%, which puts carbs and proteins around 40%, give or take.
again, since we aren't counting calories....we can still get an idea by looking at labels. 40% protein will put us anywhere between 50-70 grams of protein a day. protein is great because it rebuilds what we are breaking down with all of our workouts. if you are one of those people like me who constantly feels "sore", it may be that you're not getting enough protein.
in this book it reminded me, as you must know...that not all protein is created equal. the two podium toppers are casein which is found in milk and whey which is found in egg whites. the reason these two win are because they are filled with the perfect components to make them readily usable. they contain the 8 amino acids that make their breakdown quick and easy.
grains, beans, fruits and veggies, which are also great sources of protein are not equipped with all 8 of the amino acids. that is why pairing beans and rice and veggies and carbs has been done since the ancients, borrowing amino acids from one another to make them more nourishing.
so without getting all technical or historical. this week i would like you to focus on protein. knowing that it is impossible to focus on one without the other, try to be mindful of fats and carbs as well, keeping the ratio as close as you can get it to 20fat/40protein/40 carbs.
i would also like you this week to focus on leafy greens. because this book also talked about the importance of vitamins and minerals, it has brought my awareness to the fact that we can't just live on fat, protein, and carbs, which are often overemphasized. taking a daily vitamin and making sure you are getting a diversity of plant based vitamins yields a healthy balance which is what we are ultimately striving for.
i read a diet book once that said, eat raw veggies all day long....they don't count in your calories. and, i buy it. there are so many books that say grapes and carrots are bad because of their sugar content, but you never see anyone obese who claims that the sole cause is fruits and veggies. so i am an advocate of eating all fruits and veggies without worry.
so, this week. if you are not a milk or eggs person like me, either add whey protein to a smoothie after a workout, or add some legumes and rice into the works this week as well.
the problem with meat protein, for instance, is, let's just say ham for example. sure it's 25% protein, but 75% fat. so meat protein is ok, but keeping in mind it's protein to fat ratio, it might be wise to look into some vegetarian options this week.
i know we are only suppoesed to focus on one or two things at a time, but just given the time...i think it might be wise to test yourself on the sugar content once more. since we just allowed a little indulgence and we won't have holiday parties for another week at least, lets let those vitamins and minerals soak in without the depletion that occurs with excessive sugar intake.
so....in short....50-70 grams protein. leafy greens....recipes welcome!....and sugars on the minimum.
k...that's it.....i swear;)
ps...this is the downward side to this bellcurve. congratulations you've made it this far!
so i spent thanksgiving house/dog sitting, where my friend (another trainer) left a giant nutrition book out on the table. 200 pages in and i've hardly made a dent, I'm left as frustrated as i always am reading nutrition hypotheses that seem to clash with what i've been taught. this week's new trend or new fad is different than last week's it seems.
closing the book and walking out the door to write this blog and go get a glass of wine, i've come to the conclusion that keeping things simple is the way to go. anything more than that will just make you crazy. i mean we are not looking to get a hot spray tan to flex on stage accentuating body parts that look like they should belong on a gentleman. well, i shouldn't generalize...if you are looking for that, don't worry, i have the book for you.
what i did learn more of, adding to what i deem consistent, was balance. last week we focused on fat, and i really wanted to focus this week on protein, but in all reality it is almost impossible to focus on either or without looking at the whole picture. so as we stated last week, fat should be around 20%, which puts carbs and proteins around 40%, give or take.
again, since we aren't counting calories....we can still get an idea by looking at labels. 40% protein will put us anywhere between 50-70 grams of protein a day. protein is great because it rebuilds what we are breaking down with all of our workouts. if you are one of those people like me who constantly feels "sore", it may be that you're not getting enough protein.
in this book it reminded me, as you must know...that not all protein is created equal. the two podium toppers are casein which is found in milk and whey which is found in egg whites. the reason these two win are because they are filled with the perfect components to make them readily usable. they contain the 8 amino acids that make their breakdown quick and easy.
grains, beans, fruits and veggies, which are also great sources of protein are not equipped with all 8 of the amino acids. that is why pairing beans and rice and veggies and carbs has been done since the ancients, borrowing amino acids from one another to make them more nourishing.
so without getting all technical or historical. this week i would like you to focus on protein. knowing that it is impossible to focus on one without the other, try to be mindful of fats and carbs as well, keeping the ratio as close as you can get it to 20fat/40protein/40 carbs.
i would also like you this week to focus on leafy greens. because this book also talked about the importance of vitamins and minerals, it has brought my awareness to the fact that we can't just live on fat, protein, and carbs, which are often overemphasized. taking a daily vitamin and making sure you are getting a diversity of plant based vitamins yields a healthy balance which is what we are ultimately striving for.
i read a diet book once that said, eat raw veggies all day long....they don't count in your calories. and, i buy it. there are so many books that say grapes and carrots are bad because of their sugar content, but you never see anyone obese who claims that the sole cause is fruits and veggies. so i am an advocate of eating all fruits and veggies without worry.
so, this week. if you are not a milk or eggs person like me, either add whey protein to a smoothie after a workout, or add some legumes and rice into the works this week as well.
the problem with meat protein, for instance, is, let's just say ham for example. sure it's 25% protein, but 75% fat. so meat protein is ok, but keeping in mind it's protein to fat ratio, it might be wise to look into some vegetarian options this week.
i know we are only suppoesed to focus on one or two things at a time, but just given the time...i think it might be wise to test yourself on the sugar content once more. since we just allowed a little indulgence and we won't have holiday parties for another week at least, lets let those vitamins and minerals soak in without the depletion that occurs with excessive sugar intake.
so....in short....50-70 grams protein. leafy greens....recipes welcome!....and sugars on the minimum.
k...that's it.....i swear;)
ps...this is the downward side to this bellcurve. congratulations you've made it this far!
Tuesday, November 23, 2010
doing everything right...
"i'm doing everything right and it's just not working...." -- if you are confident that you are doing everything right, than just keep doing what you are doing and it will happen. don't get frustrated that the numbers aren't moving quickly enough for you. maybe changing your focus off of the numbers and onto something else for the next 4 weeks might be a more valuable usage of time.
this is a long 8 week program for a reason. we are tweeking and testing and trial and erroring our way through this. i know i am. we are taking things out and adding things in, not only to see what each addition or subtraction might do for our numbers, but also our energy, and our overall well being.
we all have a base knowledge of this stuff. we've heard it for years, but the what's and why's of how we eat are often far deeper than that. there is emotional eating, habitual eating, bored eating, garbage disposal eating.....i made that last one up....but you know what i mean.
the umbrella term that i mentioned before is "conscious eating". that is all i've really asked you to do this entire month. think about what you are eating before you eat it. i've never wanted you to restrict anything, because in all honesty, i just don't think it works. i think limiting calorie consumption is a poor way to diet and i never recommend it. if you are hungry....eat. i do. so i would never tell anyone to do otherwise.
just be conscious about what you eat and when and why. because, sometimes it isn't just diet and working out. there are mental and emotional parts that go into all of this....and that's the part that can't be tested. those are the numbers i can't spit out for you. but here is your opportunity, with four more weeks to go, to better acquaint yourself with your food issues. cuz most of us have them.
to go as far as saying i'm addicted to food, might be a little overboard when i've seen people on tv that need a crane to be lifted out of bed. but, as i've told all of you and i will reiterate.....i do love my food. and even though i'm a ridiculously high maintenance soy free vegan....don't think for a minute that i don't find a way to get all my 2500+ calories in a day.
i notice that if i make something really delicious and i'm worried that it won't save well....i ll eat it all. or if i've brought something to work and i've reheated it and i'm not sure it will be good reheated again, i'll eat all of it. i also notice that even if i'm not hungry but everyone else is eating....i'll eat. sometimes if i've gone too long without eating, i'll snack while i'm making dinner and by the time dinner is served i'm not even hungry, but i'll eat it anyway.
i could go on, but i think you get the point. i know i'm not any different than most people and you've all probably been guilty of at least a few of those things, but in all those instances i could have easily had the foresight to stop. and, that is a goal for me in these 8 weeks. to listen to my body more.
food intake has become so mental. especially in the way it is marketed and even in the way that friends or family push it upon you to consume. just listen to your body......eat when your hungry, stop when you're not.
any other diet or restrictive measures to me, just aren't practical in the long run. if you're starving and working out a ton....you'll just burn out. i want this to be a practical learning experience that you can sustain. i would like for you to tweek what foods energize you and sustain satiation and which ones aren't worth the box they came in.
that said, in this experiment....the numbers might not drop right off the scale. but look at the biggest losers who after the show fall right back into their old habits. being psycho about it....just won't work. you'll make yourself crazy and may inevitably limit yourself.
so if you're already doing everything right, try this one tip. chill out, celebrate all that you are doing in the right direction, be positive that you are making changes with your body and your eating, and remind yourself what you'd be doing otherwise.
ps....dr wayne dyer talks about in several of his books the power of intentions. in short, essentially, "you are what you think you are."
just a little food for thought.
this is a long 8 week program for a reason. we are tweeking and testing and trial and erroring our way through this. i know i am. we are taking things out and adding things in, not only to see what each addition or subtraction might do for our numbers, but also our energy, and our overall well being.
we all have a base knowledge of this stuff. we've heard it for years, but the what's and why's of how we eat are often far deeper than that. there is emotional eating, habitual eating, bored eating, garbage disposal eating.....i made that last one up....but you know what i mean.
the umbrella term that i mentioned before is "conscious eating". that is all i've really asked you to do this entire month. think about what you are eating before you eat it. i've never wanted you to restrict anything, because in all honesty, i just don't think it works. i think limiting calorie consumption is a poor way to diet and i never recommend it. if you are hungry....eat. i do. so i would never tell anyone to do otherwise.
just be conscious about what you eat and when and why. because, sometimes it isn't just diet and working out. there are mental and emotional parts that go into all of this....and that's the part that can't be tested. those are the numbers i can't spit out for you. but here is your opportunity, with four more weeks to go, to better acquaint yourself with your food issues. cuz most of us have them.
to go as far as saying i'm addicted to food, might be a little overboard when i've seen people on tv that need a crane to be lifted out of bed. but, as i've told all of you and i will reiterate.....i do love my food. and even though i'm a ridiculously high maintenance soy free vegan....don't think for a minute that i don't find a way to get all my 2500+ calories in a day.
i notice that if i make something really delicious and i'm worried that it won't save well....i ll eat it all. or if i've brought something to work and i've reheated it and i'm not sure it will be good reheated again, i'll eat all of it. i also notice that even if i'm not hungry but everyone else is eating....i'll eat. sometimes if i've gone too long without eating, i'll snack while i'm making dinner and by the time dinner is served i'm not even hungry, but i'll eat it anyway.
i could go on, but i think you get the point. i know i'm not any different than most people and you've all probably been guilty of at least a few of those things, but in all those instances i could have easily had the foresight to stop. and, that is a goal for me in these 8 weeks. to listen to my body more.
food intake has become so mental. especially in the way it is marketed and even in the way that friends or family push it upon you to consume. just listen to your body......eat when your hungry, stop when you're not.
any other diet or restrictive measures to me, just aren't practical in the long run. if you're starving and working out a ton....you'll just burn out. i want this to be a practical learning experience that you can sustain. i would like for you to tweek what foods energize you and sustain satiation and which ones aren't worth the box they came in.
that said, in this experiment....the numbers might not drop right off the scale. but look at the biggest losers who after the show fall right back into their old habits. being psycho about it....just won't work. you'll make yourself crazy and may inevitably limit yourself.
so if you're already doing everything right, try this one tip. chill out, celebrate all that you are doing in the right direction, be positive that you are making changes with your body and your eating, and remind yourself what you'd be doing otherwise.
ps....dr wayne dyer talks about in several of his books the power of intentions. in short, essentially, "you are what you think you are."
just a little food for thought.
Sunday, November 21, 2010
week 4: november 22 - 28
the skinny on the fat
this week's goal is to lose the fat, or as much so in our food as recommended. fat, the red headed step child of nutrition components, gets the worst wrap....but often wrongfully so. we have all heard of good fats, the mono saturated or poly unsaturated flavors, like those found in nuts, avocado, and olive oil to name a few. these fats are deemed good because they assist in nutrient absorption, nerve transmission, maintaining cell membrane integrity, as well as speeding the metabolism. these fats are known to lower bad cholesterol and increase good cholesterol.
the bad fat is saturated fat found in animal products (meat, dairy, eggs, seafood) and things like palm oil and coconut oil. with a reputation for raising cholesterol levels and pants sizes, these fats are shady friends to trust. within the limits, like moderation, their benefits can out way their cons....but in excess, they quickly turn on you leaving you feeling empty and betrayed.
trans fats....the schoolyard bully, should be avoided at all costs. road kill would offer more nutrition than anything containing trans fat. trans fat is yet another man made substance used to increase shelf life and food production capabilities. commercially packaged foods as well as commercially fried foods often contain trans fat as well as foods like microwave popcorn. i repeat....do not give this guy your lunch money, cuz even if you do...he'll still beat you up.
things to do......read labels and look for breakdown of fat, avoid items that are high in saturated fat, and gift all your items with trans fat to that skinny bitch at the office you've never really liked anyway. use little oil in your cooking, olive oil and flaxseed oil, are lower fat options to substitute if need be. for dairy, (milk, yogurt and such), opt for 2% rather than whole milk or cream. get your meats lean, or cut around the fatty cuts, and opt out of the fattier dark meat, thighs and legs, and go for the breasts.
things not to do......buy things that are nonfat as a rule. don't get me wrong, some things naturally nonfat are great. it is the things that are made non-fat chemically or through a greater series of processing that i'm not a fan. for instance, nonfat milk is said to have less vitamins and nutrients because of the over processing. that's why 2% seems like an even trade.
the number crunching....how much is too much.
so...the general rule to nutrition, for athletes, is 40/40/20. 40% carbs, 40% protein, 20% fats. so based on a 2000 calorie diet, 20% is 400. since fat weighs in at 9 calories per gram, that puts us at about 44 grams of fat per day. broken down between 6 meals that puts us at 7 grams per meal. YIKEs!
just to give you an idea....i eat at least 2500 calories a day, and my breakfast probably weighs in at 15 grams of fat, so according to that rule between my nut intake, avocado obsession and olive oil 'butter fix' my fat intake is way over. so this week will be eye-opening for me as well. im not an advocate of calorie counting because i think it can make people crazy resulting in counter productivity, but reading labels and keeping track to educate ourselves is different.
so in keeping your fat grams to 44 for 2000 calorie diet and 55 for a 2500 calorie diet will put you at between 6 and 9 fat grams per meal if you eat 6 times a day. just like weight watchers....you can save your points and have meals weigh in higher than others, but a general rule of thumb will be a good guideline when eyeing labels.
what does this mean??? this means eating out is tough, because you have no idea what kinda oil they use or whether their items contain trans fat. visiting only trusted sites this week might be wise. same goes for your work potluck or the holiday bake sale....not knowing how the item was prepared is trouble. Ask! i know, you don't want to appear "high maintenance", but this week it's worth it;)
so thanksgiving day will be a day off of fat gram counting, but remaining mindful throughout the day and avoiding the 6 food comas might be wise. that's all im saying;)
we are doing our turkey burn spin / yoga at 9am on thanksgiving day....spread the word.
questions and comments are always welcome. im sure we will have plenty given the love / hate relationship with fat.
see some of you in the morning. remember, bring your sheets if you're weighing in!
this week's goal is to lose the fat, or as much so in our food as recommended. fat, the red headed step child of nutrition components, gets the worst wrap....but often wrongfully so. we have all heard of good fats, the mono saturated or poly unsaturated flavors, like those found in nuts, avocado, and olive oil to name a few. these fats are deemed good because they assist in nutrient absorption, nerve transmission, maintaining cell membrane integrity, as well as speeding the metabolism. these fats are known to lower bad cholesterol and increase good cholesterol.
the bad fat is saturated fat found in animal products (meat, dairy, eggs, seafood) and things like palm oil and coconut oil. with a reputation for raising cholesterol levels and pants sizes, these fats are shady friends to trust. within the limits, like moderation, their benefits can out way their cons....but in excess, they quickly turn on you leaving you feeling empty and betrayed.
trans fats....the schoolyard bully, should be avoided at all costs. road kill would offer more nutrition than anything containing trans fat. trans fat is yet another man made substance used to increase shelf life and food production capabilities. commercially packaged foods as well as commercially fried foods often contain trans fat as well as foods like microwave popcorn. i repeat....do not give this guy your lunch money, cuz even if you do...he'll still beat you up.
things to do......read labels and look for breakdown of fat, avoid items that are high in saturated fat, and gift all your items with trans fat to that skinny bitch at the office you've never really liked anyway. use little oil in your cooking, olive oil and flaxseed oil, are lower fat options to substitute if need be. for dairy, (milk, yogurt and such), opt for 2% rather than whole milk or cream. get your meats lean, or cut around the fatty cuts, and opt out of the fattier dark meat, thighs and legs, and go for the breasts.
things not to do......buy things that are nonfat as a rule. don't get me wrong, some things naturally nonfat are great. it is the things that are made non-fat chemically or through a greater series of processing that i'm not a fan. for instance, nonfat milk is said to have less vitamins and nutrients because of the over processing. that's why 2% seems like an even trade.
the number crunching....how much is too much.
so...the general rule to nutrition, for athletes, is 40/40/20. 40% carbs, 40% protein, 20% fats. so based on a 2000 calorie diet, 20% is 400. since fat weighs in at 9 calories per gram, that puts us at about 44 grams of fat per day. broken down between 6 meals that puts us at 7 grams per meal. YIKEs!
just to give you an idea....i eat at least 2500 calories a day, and my breakfast probably weighs in at 15 grams of fat, so according to that rule between my nut intake, avocado obsession and olive oil 'butter fix' my fat intake is way over. so this week will be eye-opening for me as well. im not an advocate of calorie counting because i think it can make people crazy resulting in counter productivity, but reading labels and keeping track to educate ourselves is different.
so in keeping your fat grams to 44 for 2000 calorie diet and 55 for a 2500 calorie diet will put you at between 6 and 9 fat grams per meal if you eat 6 times a day. just like weight watchers....you can save your points and have meals weigh in higher than others, but a general rule of thumb will be a good guideline when eyeing labels.
what does this mean??? this means eating out is tough, because you have no idea what kinda oil they use or whether their items contain trans fat. visiting only trusted sites this week might be wise. same goes for your work potluck or the holiday bake sale....not knowing how the item was prepared is trouble. Ask! i know, you don't want to appear "high maintenance", but this week it's worth it;)
so thanksgiving day will be a day off of fat gram counting, but remaining mindful throughout the day and avoiding the 6 food comas might be wise. that's all im saying;)
we are doing our turkey burn spin / yoga at 9am on thanksgiving day....spread the word.
questions and comments are always welcome. im sure we will have plenty given the love / hate relationship with fat.
see some of you in the morning. remember, bring your sheets if you're weighing in!
Wednesday, November 17, 2010
the week of little change.....
i have measured all but one this week, and it turns out that every one of us saw little change this week....yet, most everyone's body fat % went down, which should definitely be a good thing to continue to motivate you. again, as we have all witnessed on "biggest loser", our bodies can be very fickle about when they decide to let the lbs go. as the rule usually states, when we have dramatic changes our bodies can react 1 of 2 ways....it will cooperate and shed pounds as politely encouraged, or it will stubbornly hold onto all energy sources thinking that we've gone to war. proving, yet again, it simply doesn't trust our efforts.
since most of you are getting your 8, and some +, workouts in a week....and your workouts are diverse and relatively high intensity, make sure you are still paying close attention to your food intake.
some more tips:
-make breakfast, lunch and dinner weigh in at about 400-500 calories
-snacks between 100-250
-keep sodium low and avoid items with 150+ per serving....even lower is better.
-fiber, fiber, and fiber - add veggies to everything.
-don't skip meals.
-eat a little something before you go out to dinner...so you're not reaching for the bread bowl.
-bring something with you to a get together, a meeting, or whatever event...you know the food they'll have will be shit.
-eat in more than you eat out. trust me....the low fat appearing items are not low fat.
-get rid of things in your house that tempt you. send them with the kids to school or take them to work and leave them there for everybody else....just get rid of it. no sense in torturing yourself by staring at it.
-this time of year....if you're gonna eat it, only eat the good stuff. if you're a sucker for apple pie, have a slice of real apple pie, not some crappy imitation. save your treats for those really deserving....and if you start to eat it and it's really not that good....don't finish it. i know....captain obvious right?, but don't lie and tell me you haven't bitten into something and said, "this isn't that good", and finished it anyway.
-same with alcohol....if it's not good, don't drink it. either get something else, or skip it altogether.
i hope these little tips help. stay focused this week!!! we got a big week coming up next;)
since most of you are getting your 8, and some +, workouts in a week....and your workouts are diverse and relatively high intensity, make sure you are still paying close attention to your food intake.
some more tips:
-make breakfast, lunch and dinner weigh in at about 400-500 calories
-snacks between 100-250
-keep sodium low and avoid items with 150+ per serving....even lower is better.
-fiber, fiber, and fiber - add veggies to everything.
-don't skip meals.
-eat a little something before you go out to dinner...so you're not reaching for the bread bowl.
-bring something with you to a get together, a meeting, or whatever event...you know the food they'll have will be shit.
-eat in more than you eat out. trust me....the low fat appearing items are not low fat.
-get rid of things in your house that tempt you. send them with the kids to school or take them to work and leave them there for everybody else....just get rid of it. no sense in torturing yourself by staring at it.
-this time of year....if you're gonna eat it, only eat the good stuff. if you're a sucker for apple pie, have a slice of real apple pie, not some crappy imitation. save your treats for those really deserving....and if you start to eat it and it's really not that good....don't finish it. i know....captain obvious right?, but don't lie and tell me you haven't bitten into something and said, "this isn't that good", and finished it anyway.
-same with alcohol....if it's not good, don't drink it. either get something else, or skip it altogether.
i hope these little tips help. stay focused this week!!! we got a big week coming up next;)
Tuesday, November 16, 2010
my kinda cookin'
two simple recipes for fall veggies:
maple pecan sprouts: rinse your brussel sprouts and cut off the little stalks, halving them as you go through. throw them into a big bowl or bag and add a little bit of olive oil to glaze and toss. preheat oven to 350, or 400 if you're impatient like me. spread the sprouts out onto a cookie sheet, with the pecans to roast them, or without if you want to add them later. i use raw pecans, so i add later....i can't tell much of a difference. drizzle a little all natural maple syrup on top of the sprouts spread out on the sheet and throw 'em into the oven for 15 or 20, or until brown. watch out as the maple syrup burns like crap when you try to steal one out of the oven to taste. when you pull them out you can toss with your pecans and add a little more maple if need be.
kale chips: rinse your kale, break off big leaves and dry them with a paper towell. spread them out onto a cookie sheet and spray olive oil evenly all over your leaves. preheat oven to 375. drizzle agave syrup in moderation on the kale, and then sprinkle rosemary generously on top. throw in the oven for 20 to 25 or until crunchy, watch those fingers again, because the agave gets sticky hot too. try this instead of popcorn one night, or put on the side of any entree.
enjoy.
maple pecan sprouts: rinse your brussel sprouts and cut off the little stalks, halving them as you go through. throw them into a big bowl or bag and add a little bit of olive oil to glaze and toss. preheat oven to 350, or 400 if you're impatient like me. spread the sprouts out onto a cookie sheet, with the pecans to roast them, or without if you want to add them later. i use raw pecans, so i add later....i can't tell much of a difference. drizzle a little all natural maple syrup on top of the sprouts spread out on the sheet and throw 'em into the oven for 15 or 20, or until brown. watch out as the maple syrup burns like crap when you try to steal one out of the oven to taste. when you pull them out you can toss with your pecans and add a little more maple if need be.
kale chips: rinse your kale, break off big leaves and dry them with a paper towell. spread them out onto a cookie sheet and spray olive oil evenly all over your leaves. preheat oven to 375. drizzle agave syrup in moderation on the kale, and then sprinkle rosemary generously on top. throw in the oven for 20 to 25 or until crunchy, watch those fingers again, because the agave gets sticky hot too. try this instead of popcorn one night, or put on the side of any entree.
enjoy.
Monday, November 15, 2010
kerry's crazy anchovies n pasta
Whole-Wheat Spaghetti with Cauliflower and Raisins
The anchovies add tremendous flavor to this dish without imparting fishiness; do not omit them. Adjust the amount of lemon juice to suit your taste.
| 6 | tablespoons extra-virgin olive oil |
| 6 | medium garlic cloves , minced or pressed through garlic press (about 2 tablespoons) |
| 6 | anchovy fillets , finely minced (about 1 tablespoon) (see note) |
| 1/2 | teaspoon red pepper flakes |
| | |
| 1 | small head cauliflower , cut into 1-inch florets |
| 1/2 | cup golden raisins , coarsely chopped |
| 1/2 | cup pine nuts , toasted and coarsely chopped |
| 3 | tablespoons coarsely chopped fresh parsley leaves |
| 1 - 2 | tablespoons juice from 1 lemon (see note) |
| 1 | pound whole-wheat spaghetti (see note) |
| 1 | ounce grated Pecorino Romano cheese (about 1/2 cup) |
Instructions
1. Combine 4 tablespoons oil, garlic, anchovies, red pepper flakes, and 1/2 teaspoon salt in small bowl; set aside.
2. Heat remaining 2 tablespoons of oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add cauliflower and ¼ teaspoon salt; cook, stirring occasionally, until well browned and tender, 10 to 12 minutes.
3. Push cauliflower to sides of skillet to create 3-inch clearing; add oil-garlic mixture and cook, stirring constantly, until fragrant, about 1 minute. Stir to combine garlic mixture with cauliflower and cook for 1 minute longer. Remove skillet from heat and stir in raisins, pine nuts, parsley, and lemon juice.
4. Meanwhile, bring 4 quarts water to boil in large Dutch oven. Add pasta and 1 tablespoon salt to boiling water; cook until al dente. Reserve ¾ cup pasta cooking water, drain pasta, and return pasta to Dutch oven.
5. Add sauce and reserved cooking water to pasta and toss to coat. Season with salt to taste. Transfer to serving bowl, sprinkle with cheese, and serve immediately.
Subscribe to:
Posts (Atom)