Trout with salad, one of my weeknight standards although salad is always varied: Salad: Arugula Corn, fresh steamed Shiitake mushrooms, sautéed Red onion Asparagus, steamed Vinaigrette Olive oil Apple cider vinegar Honey Dijon mustard Trout Brushed with olive oil Salt and pepper Chopped garlic Bake at 400 for 15 min or till pink disappears #food #weeknightdinner #trout #salad #saladrecipe #shitake
Sneak peak of this week’s Smart Eating Show! Can you guess what it’s about?
Clients often come into my office telling me they want to give up all white carbs - no pasta 🍝 , rice 🍚 , potatoes 🥔 or bread 🥖 . In terms of nutrition, swapping the white carbs for high fiber veggies, beans and whole grains, could provide an upgrade to their diets. But I rarely see anyone who can do it 100 percent. That kind of all or nothing thinking is a set up – for failure! Let’s take french fries 🍟 , for example -- my favorite food. While it makes perfect sense to give them up, there’s part of me that won’t stand for it! So I I have a few here and there, every couple of months– but I avoid getting out of control by using the “crowding out” method – I crowd my plate with high-fiber veggies 🥦🥕🥬🥒 and legumes generally with some protein, then I have just enough fries to keep me happy. That’s much safer than sitting down with a bag of chips or a plate of fries – we all know where that ends up! I’ll always have to work at managing myself around chips and fries. They have the potential to take me where I don’t want to go, but I love them, so I figure out a way to enjoy them in a safe setting that prevents me from going off the deep end. We each have to do our own work, to figure out which foods need to be dialed back or replaced. But when you can, it’s better to add options instead of take them away. It’s resistance free. Avoid restrictive diets that set off a cycle of deprivation followed by out of control eating. Instead, do your own experimenting. It may take time, but repetition creates habits. That is Smart Eating!
What do you do if you want to dial back the white carbs but French fries are your favorite food? Stay tuned for latest episode of Smart Eating Show!
Here’s a recipe sure to become a staple for Meatless Monday. Chickpeas and spinach with sweet potato- Ottolenghi recipe, easy and quite a crowd pleaser! Here’s my adaptation: 1 can chickpeas (garbanzos) 1 onion, finely chopped 2 Tbsp olive oil 1 tsp cumin seeds 1 tsp coriander seeds 1 tbsp tomato paste 14 oz can chopped tomatoes 1 tsp sugar 1 1/2 tsp ground cumin 3 cups baby spinach 1/2 pound sweet potatoes Yogurt sauce: 1/2 cup Greek yogurt 1 clove garlic, chopped 1 tbsp olive oil Juice of 1 lemon Mint, if you have it 1. Sauté the onion, add herbs, then beans, and remaining ingredients. 2. Steam sweet potatoes till tender. 3. Combine ingredients for yogurt sauce. 4. Serve 2 pieces sweet potato in bed of garbanzo beans in tomato sauce. Top with yogurt sauce.