Power Food: Swiss Chard

Many years ago, I purchased a vegetarian cookbook that contains a number of delicious and time-consuming recipes. Because the cookbook was written in the UK, a number of the foods that are referenced are ones I had never heard of before. I could tell from pictures that courgettes and aubergine were British English for zucchinis and eggplants. But the elusive silverbeet? I had no idea, but the name made me think of these disgusting little bugs known as silverfish.

Not exactly my favorite source of protein

As it turns out, the silverbeet, known in other circles as Swiss Chard, is one of the most nutritious foods you can eat. I have never tried it before and, in fact, didn't even know what it was until a couple of days ago. I was reading through (okay, obsessing over) different ways to continue with my latest gardening passion by planting second season crops. A number of sources suggested I plant chard in my fall garden. So many, in fact, that I decided to run to the market and give it a shot.

Both the leaves and the stalks of swiss chard are edible. Young leaves are used in salads or on sandwiches, like any other greens. The flavor is lightly bitter, which makes them excellent choices to accompany sweet salads. I love to make salads with blue cheese, nuts, diced apples, and dried cranberries. As it turns out, chard is a tasty alternative to other fresh greens.

Swiss Chard

Once chard ages, it is still edible, but is better when it is cooked. Some sources have said to use the leaves along with or instead of cooked spinach. Others have said that the stalks can replace asparagus. Because I love both spinach and asparagus, I'm anxious to try it this way.

As for the health benefits of chard, there are many. The vegetable is high in vitamins, nutrients, and minerals. It is also high in antioxidants, including syringic acid, which can help to regulate blood sugar.

Health Benefits of Swiss Chard 
Serving Size: 1 cup, 0 grams of fat, 35 calories
Vitamin K: 572.77 mcg
Vitamin A: 10717 IU
Vitamin C: 31.5 mg
Magnesium: 150.5 mg
Manganese: .58 mg
Potassium: 960.75 mg
Iron: 3.96 mg
Vitamin E: 3.31 mg
Fiber: 3.67 g
Calcium: 101.5 mg
Protein: 3.29 g
Folate: 15.75 mcg
as well as trace amounts of Vitamins B1, B2, B3, B5, and B6

Are the health benefits of swiss chard not enough? Also consider what swiss chard does for your garden. I have no proof of this, but I have read that chard is an excellent companion to crops like beans, tomatoes, onions, cabbages, and even roses. The natural magnesium and potassium in the plant makes it a good addition to a compost pile and may even help to keep your tomato leaves from turning purple before your soil has had a chance to warm up. Speaking of warm, chard will grow well into the summer and can withstand colder temperatures as well. Or so I've read. I'm going to find out this fall. When I do, we will hopefully have a surplus of swiss chard to share with all of our friends and neighbors, or at least enough to try some of the delicious silverbeet recipes I have, until now, been afraid to try.

10 Tips for a Healthy Detox

I am a part of the Columbia Slimdown Challenge and my team is doing great! We are currently in 9th place out of 656. Not too shabby. I have done my part by, so far, losing 12 pounds. However, I feel that I need a boost to my energy and to my overall physical feeling. The best way I can think to feel healthy is through detox.

I do a detox a couple of times a year, but unfortunately, I usually do so in an unhealthy way. I will cut out all foods except for water and fruit and I'll end up getting sick for a few days because my defenses have completely weakened. This week I'm very closely monitoring my nutrition so that I can continue to detox without fear of the repercussions.

10 Tips for a Healthy Detox


1. Ditch the Extreme Diet
Detoxing is not about starvation. It is about ridding your body of harmful toxins that can happen from eating foods that are processed, filled with sugars, or contain additives that are not good for anyone. Choosing to fast instead of choosing to eat healthy foods leaves you vulnerable to disease and feeling too fatigued to exercise.

2. Remember to Hydrate
You should always take in a minimum of 64 ounces of water each day regardless of whether or not you are in detox mode. However, during detox days, it is particularly important to hydrate. Many people, during detox, experience a loss of fluids. It is vital to your health and well-being that you replace any fluids that are lost.


3. Namaste
Detox week is a great time to start a new yoga routine. This form of exercise helps you to experience a whole body approach to healthy living. When your mind and your body are able to work together, you get the best benefit from your exercise.


4. Sweat it Out
Yoga is great, but nothing rids your body of toxins like a good sweat. Get your heart pumping with some cardio, then pump some iron. Plan for this at least a couple of times a week and don't forget to drink plenty of fluids.

5. Factor in Rest and Relaxation
We all lead busy lives, but the ideal detox includes proper amounts of rest. Ideally, an adult should get about eight hours of sleep per day. For many of us, this simply isn't possible. However, you should at least give yourself an occasional 15 minutes to close your eyes and give yourself a mental break - even if that means locking yourself in the bathroom while the kids watch Yo Gabba Gabba.

6. Spice it Up
One of the best ways to detox is through the use of spices. Add carminative spices to your fresh fruits, vegetables, or smoothies. These help to reduce gas and bloating. Carminative spices include anise, basil, rosemary, dill, ginger, and peppermint.


7. Hush the Grumble
The digestive system works food through the body at a rate of about every two hours. Those rumbles you hear when you're hungry? They also happen when your stomach is full. However, when the stomach has food inside of it, the noise is quieted. Quiet the rumble by eating very small meals or snacks throughout the day instead of focusing on two or three shakes that leave you feeling hungry, tired, and weak. Just make sure those snacks are nutritious and free from preservatives.


8. Detox Your Life AND Your Food
Who says detoxification is only about food choices? For a true whole-body approach to detox, try to limit the number of chemicals you encounter throughout your day. Use homemade cleaning products, limit artificial scents and additives that may come from air fresheners and cosmetics, and stay away from places where you may be subjected to second-hand smoke.


9. Evaluate Your Choices
If your detox plan makes you feel fatigued, you are probably not making the best choices. You should feel energized and invigorated by your efforts at whole body health. You should not feel as though you have been hit by a truck. If you find yourself feeling worse instead of better, look over your nutritional needs and make sure they are being met.

10.  Reward Yourself
Schedule a massage or a body wrap during detox week. Some use these as rewards for getting through the week. Others consider it simply part of the detox process. Whichever you choose, a massage is a great way to remind yourself that you and your body should be friends instead of enemies. When you treat your body right, it will reward you.

71 Uses for Zucchini

My first bounty of the year, produced by someone else's garden

In the Midwest, in mid-July, most gardeners have a bigger problem than spider mites and rabbits in their garden. The once tiny zucchini seeds have now become an overgrown row of plants, providing far too many vegetables than one person, one family, or one city block could ever eat. The once highly anticipated plates of zucchini bread are met with groans and moans. Isn't there some other way to use up the crop?

I personally really enjoy zucchini bread and I can't imagine ever growing tired of eating it myself, though I do grow tired of making it. In preparation for the (hopefully) huge bounty of vegetables coming my way, I have compiled an exhaustive list of the best zucchini dishes I can find on the web. You'll note that not all of these are "clean." These are noted with an asterisk (*) though for all of them substitutions can (and should) be made. You'll also find that not all of the items listed are recipes, per se. Many are simply uses that some may not have already considered.

Main Dishes and Soups
1. Clean Comfort Zucchini Protein Lasagna
2. Clean Eating Shepherd's Pie
3. Cream of Zucchini Soup
4. Gnocchi with Zucchini Ribbons and Parsley Brown Butter*
5. Greek Style Stuffed Zucchini
6. Mexican Zucchini Cheese Soup*
7. Minestrone Soup
8. Patty Pan Soup
9. Ratatouille
10. Raw Zucchini Sushi Rolls
11. Simple Parmesan Zucchini
12. Stuffed Zucchini with Potatoes and Peas
13. Thai Tofu with Zucchini, Red Bell Pepper, and Thyme
14. Vegetarian Enchilada Pie
15. Zesty Zucchini Stir Fry
16. Zucchini Alfredo
17. Zucchini Bake with Feta and Thyme
18. Zucchini Carpaccio
19. Zucchini Casserole
20. Zucchini and Corn Tacos
21. Zucchini Curry
22. Zucchini and Green Chile Breakfast Casserole
23. Zucchini Pie (Savory)
24. Zucchini Pizza Casserole

Side Dishes
25. Baked Basil Zucchini
26. BBQ Zucchini
27. Fried Zucchini
28. Grilled Zucchini and Squash
29. The Pioneer Woman's Zucchini Cakes*
30. Thai Curried Zucchini Fritters with Spicy Peanut Sauce
31. Zucchini with Corn and Cilantro
32. Zucchini Dressing
33. Zucchini Fries
34. Zucchini Fritters*
35. Zucchini Hash Browns
36. Zucchini Oven Chips
37. Zucchini Provencal
38. Zucchini Tomato Cups

Desserts
39. Chocolate Zucchini Cupcakes*
40. Chocolate Zucchini Whoopie Pies
41. Deep, Dark Chocolate Sour Cream Zucchini Cake*
42. Moist Zucchini Cinnamon Swirl Cake*
43. Sweet Zucchini Pie with Oatmeal Streusel Topping*
44. Zucchini Bars*
45. Zucchini Ice Cream*
46. Zucchini Mock Apple Pie

Baked Goods
47. Apple Zucchini Bread*
48. Chocolate Zucchini Bread*
49. Tropical Zucchini Bread
50. Zucchini Bread
51. Zucchini-Oatmeal-Cranberry Muffins - recipe coming soon

Uses for Raw Zucchini
52. Chopped and Added to Gazpacho
53. Diced or Sliced on Salads
54. Sliced in Sticks for Crudites
55. Thinly Sliced for Sandwich Toppings

Sauces and Condiments
56. Black Bean Veggie Salsa
57. Hot as Hell Zucchini Jelly
58. Zucchini Jelly*
59. Zucchini Pickles
60. Zucchini Relish
61. Zucchini Salsa
62. Zucchini, Squash, and Tomato Sauce
63. Zucchini-Tomato Sauce

Smoothies and Other Unexpected Uses
64. Chocolate Zucchini Smoothie
65. German Chocolate Zucchini Smoothie
66. Natural Facial Cleanser
67. Pizza Topping
68. Tropical Zucchini Smoothie
69. Zesty Zucchini Smoothie
70. Zucchini "Noodles"
71. Zucchini Smoothie

Clean Eating Cookies

Clean Eating Cookies Can Still Taste Delicious

Can you make cookies as part of a clean eating diet? Yes. Should you? Maybe not. The problem is not with the whole foods approach to eating. The problem is that cookies are yummy and way too easy to eat. If you are one of those people who can eat one cookie and be satisfied, good for you. I want 10.

The best method I have found for satisfying a cookie craving is to make sure the cookies satisfy a nutritional need. It is always best to make only a few cookies, announce to the entire household exactly how many there are, and then let the games begin to see who can withstand them the longest.

You don't need to purchase a specialty cookbook for healthier cookies. Almost any cookie recipe can be made with whole foods with just a few tips at your disposal:

• Sub whole wheat flour for all-purpose, or use a mixture of whole wheat flour and oatmeal.
• Sub agave nectar, pure maple syrup, or honey for sugar. I have often read to sub unsweetened applesauce but, unless you're making apple flavored cookies, I don't care for the way it turns out. Applesauce has its place, but not as a replacement for sweeteners.
• Use a tablespoon of ground flax seed and some water to replace butter, but this does add a bit of a flax seedy flavor to the mix, I don't care what anyone says. Counter the flax flavor with strong spices like cinnamon, cloves, or ginger.
• You can still make chocolate chip cookies with a clean approach. Use unsweetened, organic dark chocolate chips instead of the standard milk chocolate morsels. You'll need fewer of them and they taste even better than the traditional chips, in my opinion.
• Instead of, or in addition to, chocolate chips in cookies, throw in a number of dried fruits. Last night I made cranberry oatmeal cookies and they were fantastic, but you can also add dried, unsweetened coconut, raisins, or basically any other chewy fruit your heart desires. Just make sure they are in small enough pieces.
• Nuts are a popular addition to cookies. I love nuts, but I don't care for them in my cookies and neither does the rest of my family. The one exception: peanut butter cookies. Use freshly ground peanut butter and you will marvel at how much better they taste. For a tropical tasting peanut butter cookie, add coconut oil and unsweetened coconut flakes to the batter.
• If you have the time or the inclination to play around, use pureed fruits and vegetables to add flavor and moistness (Is moistness a word? Moistening? Moistocity?) to the batter. This is where many suggest applesauce, but I more often use pureed sweet potatoes. Take a look at organic baby food and you may find some true inspiration, believe it or not.

Check out this site for links to several clean cookie recipes online.

Clean Eating Spinach Stromboli

This is a very quick, very tasty meal that works for everyone in the family. Don't be afraid to play around with the ingredients. Basically any thinly sliced vegetables would work well. Last night as we were eating this, we thought about adding black olives and corn, which would be wonderful! All you need is:

olive oil
1/4 cup diced onions and green peppers (I buy them frozen)
1 can diced tomatoes or 2-3 medium tomatoes, diced
1/4 cup dried basil
1 clove garlic, diced
pizza dough (make it from scratch or keep an emergency can of pre-made on hand for those nights that you have to get the kids to gymnastics AND t-ball at the same time)
1/4 to 1/2 cup spinach
1/4 cup reduced-fat, shredded cheese
salt, pepper, and Italian seasoning


Add enough olive oil to a medium-sized pan to cover the bottom. Heat on medium-high.

Add chopped onions, green peppers, and diced garlic to the olive oil and heat until golden brown. Sprinkle with salt and pepper. No need to get overzealous with the salt. You have a lot of flavor going on here already. 

Stir in tomatoes and basil. If you're using fresh tomatoes, you may need to add about 1/4 cup water. Bring to a boil, then turn heat to low and simmer uncovered for about five minutes. If you're using frozen spinach, make sure it is thawed and drained, then add it to the sauce. Fresh spinach may be placed directly in the stromboli.

Roll out your pizza dough and sprinkle with basil or Italian seasoning. Add a small amount of shredded cheese - you should be able to see the herbs and the dough through the cheese.

 Add sauce, then layer the toppings. At this point you can add fresh spinach and any other vegetables you desire. If you are a meat eater, you can add meat at this point too. Cover with the remainder of the cheese.

 Roll loosely, jelly roll style, with the seam facing down. I like to curve the stromboli, but you don't have to. Make several slits in the dough with a sharp knife, though you may have to use your fingers to widen them.

Cook for 11-13 minutes at 425.

Slice and serve!

Clean Eating on the Road

Is it possible to eat clean on the road? Yes. Is it easy to eat clean on the road? No. Did I eat clean on our recent road trip? Um... no. This is not a how-to. This is a confession.

I really had no intention of eating totally clean, totally healthy foods while we were traveling. I am working on this whole moderation approach to my eating habits. Allowing myself and my children to sometimes indulge in unhealthy foods will not turn us into evil, cackling monsters. In fact, the occasional dip into junk food, processed food, and desserts may just keep us sane. However, the 1600ish mile trip involved a bit more than a sampling of unclean food. It was as though fast-food, fried food, and super bad choices were having a parade in our car and I, of course, was the Grand Marshall.

I started off smart. I packed oatmeal-to-go, which was a huge hit and something I plan on making often for everyday breakfasts. I also packed dried fruit, nuts, low-fat cheese sticks, and bottled water. I was all set for snacks and simply hoped that meal time would present itself with good choices.

Breakfasts were pretty easy. The hotels we stayed in had free morning breakfasts, which allowed me to have my oatmeal, but I wanted more substantial foods to get me through the day so I also tried to eat about half of an egg patty and half of an english muffin. I drank apple juice each morning as well. I felt satisfied each morning and made the best choices possible.

Lunch was a different story. As one is traveling, they often end up needing to have at least one meal in the car. This one meal was lunch, and it was a series of stops at Sonic, Braum's, and Dairy Queen. As it turns out, sometimes there are simply no other choices. Also, as it turns out, Dairy Queen has these things called Jaliscos, which basically amount to fried jalapeno peppers. Holy cow. I ordered the large, ate the whole thing, and didn't share. And I'd do it again. Right now.

Most fast food places do have garden salads. They are covered in shredded cheese, but dressing and croutons come on the side and can be taken in moderation or avoided altogether. However, eating a salad in the car can be difficult. If your grace is like mine, it can be darn near impossible. Therefore, when we stopped to eat, I had the garden salad, but when we were traveling I had the jaliscos, grilled cheese (with jalapenos - thank you Sonic!), cheese quesadillas, fries, and tater tots. Not exactly whole foods.

Sit down meals, for me at least, were not that much better. There are options out there, but I had two slices of pizza, a couple of dinner rolls, and macaroni and cheese along with whatever salads and vegetables I could find. I also had dessert. I unapologetically ate a slice of apple pie as well as a delicious chocolate brownie that was clearly made with real chocolate, real sugar, and possibly real lard. We were in Southwest Oklahoma after all.

Clean eating on the road is possible, but I do think it cuts into the enjoyment of the road trip, and not just for the person who is eating clean but for all of those around them. Of course the trip is not about food, but when you're at the Big Texan in Amarillo, Texas, and you insist on vegetarian fare, you're going to get chicken. That's just the way it is. Sometimes, it is best to just fly under the radar, say, "Yes, I will order the appetizer plate that includes mountain oysters, I will let other people eat the dead animal parts, as long as I can get more fried jalapenos."

Hot rolls, fried food, and good times at The Big Texan.

I am not saying no one should eat healthy on the road. The fact is, as I unload all of the meals and snacks that I had while we were traveling, I ate fairly healthy as well. What I am saying, though, is that I have no reason to be angry with myself. I had a good time, and I am home and ready to eat healthy again full-time, until the next time.

Fresh Herb Salad

My garden may or may not flourish, but one thing that I have no doubt that I will have in spades are plenty of fresh herbs. Last year, I made salads out of handfuls of basil, oregano, mint, and whatever lettuce I could grab. Truly, if you have 1/2 cup of herbs, you can create a delicious salad out of items you have on hand. The following quantities are per person. You can double or triple this recipe easily.

I totally stole this image from Flickr.

Salad
1/2 cup lettuce
1/2 cup herbs
sliced onions


Dressing

3 tbsp extra virgin olive oil
several leaves of lemon balm or lemon basil
pinch sea salt
freshly ground black pepper


The directions are incredibly simple. Place all salad ingredients in a bowl. In a separate bowl, pour the olive oil over the lemon balm, adding sea salt and black pepper to taste. Pour over the lettuce ingredients and serve.

Clean Honey Apples

My family loves apples, and one of my favorite ways to make them is stewed on the stove top. Before I started clean eating, I had no problem chopping up some apples and throwing them in a pot with plenty of brown sugar and butter. Since I have mostly given up sugar and truly watch what I eat, I have had to find a new way to make the same dish. I truly believe that, made like this, it is much better than it was before.

4 medium apples, cored, peeled, and chopped
1/2 cup organic honey
1/4 cup skim milk
1 tsp vanilla
1/2 tsp ground cloves
1/2 tsp cardamom
pinch salt

Bring honey and milk to a slight boil on the stove top. Stirring constantly, adding the vanilla, cloves, cardamom, and salt. A trick I like to use is to spray a bit of olive oil or non-stick spray on a wooden spoon so that the honey doesn't stick during stirring.

Add the chopped apples and stir until coated. Leave the apples on the stove top until they reach the desired firmness. Our family likes them lightly softened, which takes about 10 minutes at medium-high heat. 

These apples are wonderful on their own, but also make a great addition to crepes or can be mashed and made into applesauce. For something really different, try using tomatoes instead of apples. 

Healthy Snacks for Road Trips

This week, my family is embarking on a lengthy road trip. We will be traveling a total 1,424 miles, which is more than we have ever driven as a family. My husband and I enjoy taking the children to new and exciting places, but we much prefer the convenience and expediency of flight. For this road trip, which, thank you rising cost of air travel, could be the first of many, I am planning a number of healthy snacks (along with a few that are less so).

Oatmeal-to-Go
My family is really fond of oatmeal. This sugar-free recipe is a handy take on the typical baked oatmeal cups, but includes pureed sweet potatoes. It is delicious, travels well, and is very filling.

Blueberry Granola
You know those little containers that once held the baby food used in the recipe above? Do not throw them away! Instead, fill them with blueberry granola, which makes a fantastic traveling snack. I left out the almonds because my son won't eat them.

Almonds and Dried Fruit
Like I said, my son won't eat almonds, but I will! I love almonds as a snack because they are high in protein, which means you don't have to eat many to realize the health benefits. As for dried fruit, each of us have our own favorites, thus I am packing dried cranberries, raisins, dates, and prunes. Yes, my weirdo kids love prunes. I can't even imagine making myself eat one, but they gobble them up. Good for them for being healthy, but yuck.

Low-fat Cheese Sticks
Healthy, easy to transport, and mess-free eating. Low-fat cheese sticks offer a clean alternative to the fried cheese puffs that are available at most drive through windows that you know you want. I don't care how healthy I eat - fried food is always going to be a temptation.

Fruitables
I am not a big fan of juice to begin with. I much rather our kids drink non-sweetened drinks, like milk and water, and get their nutrition from eating fruit and vegetables. However, traveling requires a different mindset, which is where Fruitables come in. This drink includes vegetables and fruit and has no added sugar or artificial colors/flavors. Furthermore, the size of the packages are kid-friendly (there won't be any leftover to spill inside the car), and the price is very reasonable. I bought this eight-pack for less than $3.

Travel-Size Milk
Our kids are milk drinkers, and that is not going to stop just because we are on the road. I have found that purchasing travel sizes of milk from convenience stores is expensive, and transporting pre-portioned cups of milk is difficult as they must remain refrigerated at all times. Even in insulated coolers, this can be difficult on particularly hot days. We usually end up sucking it up and buying milk as we need it, but I finally found an alternate solution. Horizon makes single servings of milk that do not need to be refrigerated. They are expensive, but not any more expensive than buying milk that turns bad from the heat and has to be thrown out.

Starbucks Frappuccinos
When my husband and I are traveling, we almost always stop for a convenience store coffee drink. In the not-so-healthy category comes the pre-packaged Starbucks Frappuccinos. Purchased at a gas station, these can be $2 or more each, which we will gladly pay when we need a caffeine fix. Why not purchase ahead of time and save a few dollars? I bought a four-pack of Reduced Calorie Mocha Frappuccinos for about $4 - roughly half the price I would pay in transit.

Yogurt Covered Pretzels
Again, not as healthy as some of the other options, yogurt covered pretzels offer a sweet alternative to the numerous candies and chocolates that proliferate the checkout counter. Organic versions are available in bulk bins at most health food stores, though I admit that for this trip, I bought a pre-portioned package. This is not what I normally do, but price was the determining factor.

Lunchables and Summer Sausage
As we jump right down the rabbit hole into the least healthy foods possible, I deliberated over purchasing processed lunch meat of the grossest variety. I could make my own version of lunchables with freshly sliced deli meat, low-fat cheeses, and whole grain crackers, or I could just buy the cheap pre-made packages that I could throw in the back seat when the kids are complaining about how hungry they are yet we are 100 miles from any signs of life in the midst of Oklahoma. My husband, who doesn't feel like he's eaten if an animal hasn't died, also needs some snacks to keep him going strong. I bought a hunk of summer sausage, sliced it up, and called it a day.

As you know, if you're following this blog, I am not a stickler for healthy eating. In my opinion, unhealthy options are fine as long as they are taken in moderation. Gus, the six-year-old, asked if he could still buy a Bug Juice when we stop at the convenience store. If you're not familiar with this beverage, it's basically sugary chemicals in various colors. There is no doubt that we will stop at the ice cream shop from my husband's youth and a trip to The Big Texan is already high on the agenda. A vacation doesn't mean that healthy living is forgotten, but it does mean that our good choices are balanced with a fun trip.

Oatmeal-to-Go

This idea was inspired by this recipe. My kids love oatmeal and I love oatmeal. My husband buys the pre-packaged oatmeal bars and has one almost every day, which is high in sugar and quite expensive. Using this method, you can recreate the benefits of oatmeal at a lower cost and with no sugar.

Combine:

2 eggs, mixed

1 tsp vanilla

1/2 cup agave nectar

8 oz organic sweet potato/apple baby food

mix well

Add:

4 cups quick-cooking oats

2 tsp baking powder

1 tsp cinnamon

pinch salt

mix well

Add:

1 cup skim milk (almond, rice, or soy milk is fine)

mix well

Add:

1/2 cup sugar-free, organic dark chocolate chips and then hide the rest of the bag so that you don't just eat chocolate chips for dinner

Line a cupcake tin with liners, and despite what some people might say, you can totally use leftover Christmas cupcake liners. No one will care. Bake for 30 minutes at 350. Or, use a mini-cupcake tin and reduce the time to 20 minutes.

Variation:

Change the sweet potato/apple babyfood for apples and blueberries, and exchange the dark chocolate chips for dried cranberries.

Easy Sweet Potato Sticks

Original Recipe

My family loves sweet potatoes, so I thought this recipe would be a no-brainer. I decided this would be a more accepted recipe to my family, in light of the last fiasco that ended in virtual tears and literal plates still full of cauliflower.

Naturally, I changed things up a bit from the original recipe. First off, I found that one sweet potato was plenty for a family of four with two small children. Once I cut the sweet potato into sticks, I realized that two sweet potatoes, as the original recipe calls for, would provide a huge amount of sweet potato sticks.

I preheated the oven to 425, as the recipe stated, and seasoned with sea salt, paprika, cumin, and oregano. I felt that oregano didn't match with the rest of the herbs, but in the end it tasted okay. The one problem that I did find with this recipe is that the sticks didn't get crispy like my family likes. We still enjoyed them, but if I had used the convection feature on my oven, we would have had the preferred consistency.

Veggie burger, french cut green beans, sweet potato sticks

In the end, the recipe turned out great. It is a healthy alternative to chips or fries, and it is one that I will certainly repeat - maybe tonight!

How to Prepare Brussels Sprouts So That (Almost) Everyone Will Love Them

Brussels sprouts are in season and I could not be happier. Brussels sprouts are my favorite vegetable. I could literally eat them every night and never grow tired of them. I have tried multiple ways of preparing them, but generally I stick to the tried and true method of either roasting or sauteing them in oil.

For years, I hated the dreaded brussels sprout. I looked on in wonder and horror as those around me consumed the vile weed. Then, one day, I decided to make the dish for a dear friend of mine who was coming to visit. She has long claimed brussels sprouts to be her favorite food and I always wondered why. Then, it hit me. My problem with brussels sprouts was not the food itself, but the way it was prepared.

I had always encountered brussels sprouts that were boiled. When they are boiled, they become slimy, the aroma becomes more pungent, and many of the nutrients are cooked out. Some people really like boiled brussels sprouts, but it doesn't work for me. Others like them steamed, and I truly can't stomach them that way. Thus, I give you the recipes that turned brussels sprouts from a nightmare dish into a dream come true.

Roasted Whole Brussels Sprouts

Heat oven to 450F. Remove the bitter, outer layer of each brussels sprout and make a sharp "X" with a paring knife in the bottom. Drizzle a bit of olive oil in the bottom of a roasting pan. Place the brussels sprouts on top (the amount doesn't matter as long as they are not stacked on top of each other) and sprinkle with paprika, freshly ground pepper, and sea salt. Roast for 20 to 40 minutes depending on how done you like your vegetables. I like them almost burned, but as I am told, I'm a giant weirdo. Don't forget to occasionally, and carefully, stir the vegetables. When they come out, sprinkle with freshly grated parmesan.

Roasted Halved Brussels Sprouts

These are prepared in a similar way as that above, except instead of marking the "X" in the bottom of the brussels sprouts, you simple cut all the way through. You can halve the amount of time spent roasting, but you also have to stir more frequently.

Sauteed Brussels Sprouts

Halve enough brussels sprouts to fill a large sautee pan. Be sure to remove and discard the outer leaves. Heat a bit of olive oil in the sautee pan at medium-high and add the brussels sprouts so that the pan is filled, but not overly filled. If you need more, you may need to work in bunches. Sprinkle the sprouts with more olive oil, ground sea salt, and plenty of fresh or dried rosemary. Sautee until sprouts are lightly browned on all sides, unless you're like me and want to cook the heck out of them. I don't stop until they are blackened. I know they are done when my husband starts to complain about the smell. Either way, when you are satisfied, remove from heat, but keep warm until serving time.

Shredded Brussels Sprouts

Shredded brussels sprouts can be prepared in the same way as roasting or sauteing. The prep time takes longer, but the cooking time is much shorter. Shredded brussels sprouts can be served on their own, or make an excellent addition to other dishes. Try adding roasted or sauteed brussels sprouts to vegetable pancakes, strudels, warm salads, or baked pasta dishes. If your family is like mine, and balks at the idea of having to eat brussels sprouts, add them to casseroles and other one-dish entrees and they will likely never know the difference.

Additions and Accompaniments to Brussels Sprouts

I have friends who swear by adding chopped walnuts to their brussels sprouts dishes. Brussels sprouts already have a nutty flavor, and they say the chopped nuts enhance their essence. I don't care for walnuts, so it doesn't work for me. Another suggestion I've often heard is adding the juice of a fresh lemon to the finished product. I find that it works well with shredded brussels sprouts that have been sauteed. I often also add whole cloves of garlic to the sautee pan. This can add a big flavor punch, which is great if you like garlic and don't mind bad breath.

I often serve brussels sprouts on a bed of brown rice, couscous, or quinoa. Since a cup of brussels sprouts is very filling, only a small amount of sides are needed to have a full meal. I also try to add a small side of beans or cubed tofu to the dish so that I meet my protein requirements.

Nutritional Benefits of Brussels Sprouts

Like most vegetables, brussels sprouts are very low in calories and very high in nutrients. Brussels sprouts contain massive amounts of vitamins K and C, and are excellent sources of manganese, folate, fiber, potassium, iron, and vitamins A, B1, and B6. They are also a decent source of calcium and protein. Brussels sprouts are known to be detoxifying, and have been shown to fight/prevent certain types of cancer in over 50 dedicated studies. Studies have also shown that brussels sprouts have anti-inflammatory agents, which have been linked to improved cardiovascular health. It has been suggested that brussels sprouts are effective in the prevention of such diseases as Crohn's disease, IBS, rheumatoid arthritis, and type 2 diabetes.

Day 1

I am starting to blog about clean eating, mainly just for my own satisfaction, but if I somehow help someone else in some way, that's a good thing too.

I first started reading about clean eating about six weeks ago. I was headed to the gym and needed some reading material for the treadmill. I found Oxygen magazine, which I had never given a second glance before because I previously had thought was somehow related to Oprah Winfrey. It's not. It's actually quite a wonderful rag about body building and healthy living for women. Oxygen magazine promotes clean eating in a big way. The editor, Robert Kennedy, is married to Tosca Reno, who has written a series of books about clean eating, so I went to the library and checked one of them out.

I can't say that I'm 100% sold that this is going to work out for me. Honestly, there is little to argue with as far as what is suggested. Don't eat processed foods and drink more water. Eat in healthy proportions. Exercise. Duh. What I'm struggling with is, will it really make me feel better? Will I really be healthier once I start eating clean? Will I spend less money or will my food bills sky rocket?

I have committed myself to eating clean during the month of March. I further commit that I will blog here every day to document what I'm eating, how I'm feeling, and how much money I'm spending on food. I won't go into too many specifics as I already document my food and exercise on another web site. I only have so much time, you know.

I'll start by saying that I, so far, have not eaten much today. I haven't had the chance to go to the natural grocery store for the items that I want and when I hit the supermarket yesterday they didn't have the right items at the right prices. I did grind fresh peanut butter while I was there, which took about 10 minutes for a teeny tiny amount (I'll definitely be needing more soon), and bought a bag of apples. I'm supposed to be getting organic, but I just couldn't make myself spend the extra $$.

So far today my feeling is.... hungry. Super hungry. In fact, I need to stop thinking about it or else I'll grab that box of Girl Scout Cookies that is perilously only a few feet away.