Every bite you take is an investment
What is a diet? A painful struggle filled with sacrifice? A punishment? A cruel joke?Think of your diet as the foods you eat each day, and then choose them as you would an investment. Every bite you put in your mouth is an investment in yourself and your future. Successful investors choose products for their performance and future potential – and so should you with the food you eat. Invest from a position of understanding; don’t just react to “products” that pass your way, even if they do come with large fries and a Pepsi at no extra charge.At the heart of any good diet are plenty of fresh vegetables – and I don’t mean putting pickles on your fat burger and tomato ketchup on your fries. Fast food is handy, but a “performance diet” can only come from your kitchen. Start by shopping for fruits and veggies twice a week, and select a wide variety for the maximum benefit. In almost every case, the least expensive (fresh and raw) will yield the greatest benefits.When planning your meals, start by poking around in your veggie drawer. Ideally, try to fill at least half of your plate with fresh veggies of many colors. Keep the preparation simple; baked, steamed, boiled or raw is your best bet.If you can learn to appreciate a wide variety of veggies simply prepared, you’ve taken the first step towards good health. Chef Michaelangelo (Mick) Rosacci and family own and operate Tony’s Meats & Specialty Foods, Tony Rosacci’s Fine Catering, and Tony’s Wines. For more recipes, visit at http://www.TonysMarket.com.
Carrotsonionsbaby red potatoesbutternut or acorn squashgreen beansOlive oilItalian Herb MedleySea SaltBlack PepperPinch of crushed red pepperRed & yellow bell peppersCauliflowerBroccoliCrimini mushroomsCherry tomatoesPreheat oven to 400 degrees. Clean harder veggies and cut into two-bite sized chunks. Place into a large bowl, drizzle with olive oil and season to taste with salt, pepper and crushed red pepper. Toss to coat well and transfer to a roasting pan, cover with foil and roast for 10-15 minutes. Meanwhile, cut the quicker-cooking veggies into two-bite sized chunks.Stir in remaining veggies and add more olive oil if needed. Taste and adjust seasonings as desired. Return to oven uncovered and continue to cook until all the veggies are tender (roughly another 10-20 minutes, time varies with conditions), turning once or twice. Serve with grated Parmigiano-Reggiano. Chef Mick Rosacci, http://www.TonysMarket.com.
2 cups fresh vegetable medley1/21 cups chicken stockfresh thyme, fresh sage or a dried bay leafolive oil to tastesalt & pepper to tastefresh chopped parsley to tasteChoose as wide an assortment of veggies as possible. Clean, trim and cut veggies into bite sized pieces, slicing any hard vegetables (such as carrots) into thin strips or fingers so theyll cook faster; set veggies aside in separate piles.Place hardest veggies into pot with about 1/2-cup stock and fresh thyme sprig/ sage leaves/bay and bring to a boil; reduce to a simmer. Add remaining veggies from longest cooking to quickest as the stock simmers away.Ideally you want the water in the stock to evaporate, glazing your veggies with flavor. Watch closely and adjust with more stock as needed. When the veggies are almost done and the stock almost gone, add a drizzle of olive oil, and season to taste. Turn heat to low/medium and brown or hold warm as desired.Remove from heat, stir in a handful of fresh chopped parsley and serve. Chef Mick Rosacci, http://www.TonysMarket.com.
1/4 cup sesame seeds1 1/2 pounds asparagus1 tablespoon Soy Sauce1 teaspoon sesame oilAsian Red Chili OilToast sesame seeds in a dry pan over medium heat, shaking every few minutes until aromatic and toasted. Set aside.Bring a medium pot of water to a boil. Break tough ends off of asparagus and cut into 2-inch pieces at a diagonal. Add to pot and boil until tender/crisp and bright green. Remove and immediately plunge into ice water. Pat dry.Whisk together soy sauce, sesame oil and red chili oil (dashes of Hoisin and/or Oyster Sauce can also be added to taste). Toss with asparagus in a serving bowl; sprinkle with sesame seeds and serve warm or at room temperature
A batch of these pre-cooked veggies in your fridge means healthy meal solutions in minutes!1 pound purple, fingerling, or baby red potatoes2 pounds carrots1/2 bunch broccoli1/2 bunch cauliflower1/2 pound green beans1 pint Brussels sprouts8 ounces sugar snap or snow peas1 each yellow & red bell pepper1 tablespoon Kosher or Sea SaltFill an 8-quart pot half full of water and bring to a boil. Wash veggies and cut into large, two-bite pieces. Once water is boiling, add 1 tablespoon salt and start adding veggies from the longest cooking to the quickest dont overcook! Potatoes need a total of about 10-15 minutes, and snow peas, peppers or mushrooms need only 1-2.Drain veggies in a colander and immediately shock with cold water (this stops cooking and keeps colors brighter). Drain and store in refrigerator for up to one week. When its time to serve, warm in the microwave and dress simply. Use your imagination and hundreds of quick dishes can be served in minutes. Chef Mick Rosacci, Tonys Meats & Specialty Foods
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