Food recipes
Roasted Brussels Sprouts and Carrots
Roasted Brussels Sprouts and Carrots
Ingredients:
1 pound Brussels sprouts, trimmed and halved lengthwise
½ pound carrots, cut into 2" pieces
2 tablespoons extra-virgin olive oil
1 teaspoon sea salt
Directions:
Preheat the oven to 425°F. In a medium bowl, combine the Brussels sprouts and carrots. Add the oil
and salt and toss thoroughly to coat. Arrange the vegetables in a baking dish and roast for 20 minutes,
turning once, or until the vegetables are tender and lightly browned.
Makes 4 servings
Steaming Vegetables
Looking for the perfect side dish that won’t get in the way of your weight-loss goals? Steamed vegetables are
always a healthy addition to any of the main meals. Feel free to steam and enjoy some green beans, asparagus,
broccoli, and other vegetables.
Cooking vegetables over steaming (as opposed to in boiling) water helps them retain their color, texture, and
vitamins. It is an easy procedure, but it works best if you have a good steaming setup. A collapsible stainless steel
(or silicone) steamer is convenient because it folds away for storage, but a dedicated steamer/saucepan set is
sturdier.
Here are the basic instructions for steaming vegetables on the stove with a collapsible steamer. First, choose a
wide saucepan with a tight-fitting lid. Place the steamer in the saucepan and add enough cold water (no need to
salt the water) to almost come up to the bottom of the steamer. Cover the saucepan and bring the water to a
rolling boil over high heat to create a head of steam.
While the water is coming to a boil, prepare the vegetables, which should be cut into uniform pieces. Elongated
vegetables like carrots and summer squash should be cut into rounds about ½ inch thick. Cruciferous broccoli
and cauliflower can be cut into florets about 1 inch square. Green beans should be trimmed and cut into 1-inch
lengths.
Add the vegetables to the steamer (watch out for escaping steam!). You don’t have to season the vegetables at
this point. Cover the saucepan tightly again and lower the heat so the water simmers at a good clip to maintain
the steam. Now just steam the vegetables until they are done to your liking; I prefer tender-crisp, just firm enough
that the tip of a knife can be inserted into the vegetable with a little pressure. Of course, the timing changes with
each vegetable, but start testing after the 5-minute mark. Try not to test too often because you’ll allow the built-up
steam to escape. Using a pot holder, grab the central stem and remove the steamer. Transfer the vegetables to a
serving dish, add your seasonings, and serve.
chapter
16
desserts and snacks
I’m a huge fan of desserts. People often wonder how I can eat cookies,
cakes, pies, and ice cream and still stay fit, thin, and healthy. Life wouldn’t
be any fun without dessert—especially chocolate—but moderation is the
key. I eat clean 80 to 90 percent of the time so that when I do indulge in
Ingredients:
1 pound Brussels sprouts, trimmed and halved lengthwise
½ pound carrots, cut into 2" pieces
2 tablespoons extra-virgin olive oil
1 teaspoon sea salt
Directions:
Preheat the oven to 425°F. In a medium bowl, combine the Brussels sprouts and carrots. Add the oil
and salt and toss thoroughly to coat. Arrange the vegetables in a baking dish and roast for 20 minutes,
turning once, or until the vegetables are tender and lightly browned.
Makes 4 servings
Steaming Vegetables
Looking for the perfect side dish that won’t get in the way of your weight-loss goals? Steamed vegetables are
always a healthy addition to any of the main meals. Feel free to steam and enjoy some green beans, asparagus,
broccoli, and other vegetables.
Cooking vegetables over steaming (as opposed to in boiling) water helps them retain their color, texture, and
vitamins. It is an easy procedure, but it works best if you have a good steaming setup. A collapsible stainless steel
(or silicone) steamer is convenient because it folds away for storage, but a dedicated steamer/saucepan set is
sturdier.
Here are the basic instructions for steaming vegetables on the stove with a collapsible steamer. First, choose a
wide saucepan with a tight-fitting lid. Place the steamer in the saucepan and add enough cold water (no need to
salt the water) to almost come up to the bottom of the steamer. Cover the saucepan and bring the water to a
rolling boil over high heat to create a head of steam.
While the water is coming to a boil, prepare the vegetables, which should be cut into uniform pieces. Elongated
vegetables like carrots and summer squash should be cut into rounds about ½ inch thick. Cruciferous broccoli
and cauliflower can be cut into florets about 1 inch square. Green beans should be trimmed and cut into 1-inch
lengths.
Add the vegetables to the steamer (watch out for escaping steam!). You don’t have to season the vegetables at
this point. Cover the saucepan tightly again and lower the heat so the water simmers at a good clip to maintain
the steam. Now just steam the vegetables until they are done to your liking; I prefer tender-crisp, just firm enough
that the tip of a knife can be inserted into the vegetable with a little pressure. Of course, the timing changes with
each vegetable, but start testing after the 5-minute mark. Try not to test too often because you’ll allow the built-up
steam to escape. Using a pot holder, grab the central stem and remove the steamer. Transfer the vegetables to a
serving dish, add your seasonings, and serve.
chapter
16
desserts and snacks
I’m a huge fan of desserts. People often wonder how I can eat cookies,
cakes, pies, and ice cream and still stay fit, thin, and healthy. Life wouldn’t
be any fun without dessert—especially chocolate—but moderation is the
key. I eat clean 80 to 90 percent of the time so that when I do indulge in
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