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>>Erica: Good afternoon everybody.
We are on number 3. Of our Healthy
Eat Smarter Winter Series. And
today's topic is going be Hot,Hot, Hot
Vegetables. It is just now 12:00
o'clock. Some I'm going to give us
a couple moments for other people
to get on the line. So just hold
right on and I'll be right back.
[LONG PAUSE WITH RUSTLING OF PAPERS]
Ok, well I do think we will get
started. We wanta make sure that
we get you out of here on time as
well. So our time together is
until about 12:30 today. I would
like to complete the quote lecture
part of this by 12:25 ...12:20 even
maybe to be able to answer any of
your questions. If you have
questions as we go along, you are
muted but you can type in any
question that you have and I will
answer them at the end. Also to let
you know that I will be emailing
a copy of today's presentation.
So, as we're going through it and
you're wondering, "Oh my gosh! I
didn't catch that." It will be
sent to you. I will also be sending
you an evaluation, cause we're also
looking for feedback on how we're
doing and what we can do to improve
our services. So time to get started.
Alright, so, vegetables. Everybody
knows we should have our vegetables
but we don't always do it. Now, why?
It's kinda one of those odd
questions. You ask [GARBLED]...I
really don't know why. Maybe it's
cause they go bad quickly. Maybe
it's cause they seem more expensive
on the other foods at the store.
Maybe they don't really know how
to cook the vegetables. Or, "I
really don't like raw vegetables."
You know there are a lot of
different reasons that,...some..
most of the time people can not
pin their reason on one particular
thing. Today we're gonna talk
about some of the vegetables that
are hot right now. Meaning they're
the most popular. But also other
vegetables that are out there, and
different ways to get them.
Frozen, fresh, canned and as well
as how many vegetables you should
get per day. As you can see here
it says "Your Plate and My Plate".
So we be looking at the difference
between what people usually get and
what the recommend amount is.
And I'm also going to lead you
towards some of the local produce
you can even get in the winter and
how you can go about finding those
places to get those. Alright.
So on to the next slide [PAUSE]
I think I mentioned this the other
day. The cauliflower is the new
kale. Kale was last seasons most
popular produce if you wanta say,
and this year it's the cauliflower.
It's coming in lots of different
colors which are naturally occuring
colors. We did have that question
arise last time. We talked about it.
And how do you make some of these
really cauliflower dishes? Things
like cauliflower steaks. Kind of odd.
But what you do is you actually cut
it...the um steps,...wait, let me
show you with my little high lighter
here. So cut it in this direction.
Like down the center and then into
big pieces. You can then kinda
saute it up and it kinda like,..
what the consider a cauliflower
steak. And roasted as well, like
the saute, but you can also
roast the cauliflower like that.
Creates a different flavor, a
different texture. If you're
trying to do some meatless days.
If you are vegetarian, still a
different way of creating same
old cauliflower. Curried
cauliflower. Mashed cauliflower.
When you get your presentation,
you'll have some of these recipes
attached. Or at least where to
find them on the web. So, some
people are thinking about the
gluten free diet. And we'll be
talking about that next week. But
also you can use cauliflower to
make a gluten free pizza crust.
Kind of strange. There are lots
of things that you may not have
thought of before. And just taking
a jump and trying new things.
Cooking something to take. Maybe
it's cauliflower, maybe it's beets.
Maybe it's turnips. Maybe you haven't
liked any of those vegetables your
entire life. And you say, "Oh my
gosh! I'm never gonna try em again."
And then you try a new recipe. Just
try 1 new recipe a week. Or every
2 weeks. Your taste buds change as
you age. But, you know, may get
better or worse. It depends on the
food. But your taste buds change.
So you taste things differently.
As well as you may never have
tried cauliflower roasted before.
I know it's one of..actually what,..
cauliflower's one of those things
that I've really have never liked
in my entire life. But it's always
because I had it raw. And 2 weeks
ago I roasted it and put some herbs
on there and I really enjoyed it.
So did other people in my family.
So, just trying new things can
really open the doors for you.
But it's white! How many vitamins
could it really have? I've heard
that from people before. Cause we
always say, "eat a rainbow." Right?
And when you eat a rainbow of
vegetables you get lots of different
vitamins. And different vito-nutrients
that come from the different colors.
But white is also a color. It has
many antioxidants in it. It has
a disease fighting phytochemical
called sulphoraphane. So there
are many good things in here also
along with vitamin C, fiber, folate.
So, just cause it's white doesn't
mean it doesn't have something of
benefit to you. What other things
are cruciferous like cauliflower?
How bout broccoli? Right yep that
makes sense. It looks a lot like it.
Broccoli rabe. Um Brussels sprouts.
Cabbage. Same family right? and
Bok choy. That's another thing
that I've made a plate. Like in a
stir fry. Just slightly sauteed.
And it really has a great flavor.
Just a little bit. You can buy
just like a handful of something
and try it. So how much is
enough? Oops I'm need to change
our little tool there. Sorry.
How much is enough? Vegetables.
Enough really is um about or a
little more than a quarter of your
plate. This is from the
ChooseMyPlate.gov website. Which
you can put,..go there, and you
can put in your height, your
weight, your gender, your age,
your activity level, and you can
come up with what the recommended
amount of calories are for
yourself. As well as the recommended
amount of each food group for
yourself and your body. They also
have this great tool that you can
go into; called a super tracker.
That you can track what you've been
eating and it will then tell you
if how...how that compares with
the amount of calories that are
recommended. And the amount of
each food group that's recommended.
So is it really difficult to get
this many vegetables? Yea.
It can be but we're gonna talk to
you about some ways that you can
look to get it in. Have you had
frozen vegetables? It's another
option. We've been talking about
fresh as we've been talking today.
And fresh is obviously one of the
best ways to get it in because
it has the most...you know where
it's come from. You just know it's
traveled locally. And a lot of
people are interested in the
environment and the impact of the
environment. So,..just a moment,
sorry I got side tracked there.
So, the other option is frozen though.
Frozen vegetables are usually less
expensive. You can buy them on
sale in your grocery stores and
stock up on them so you always
have them and their ready to go.
You can add lots of herbs and
spices to them to make them tastier
for your liking. Another way is
canned. Canned would be my 3rd
bet for you. Cause you're gonna
get more sodium in that. So it's
not the best way to go but it is
an option. If you are someone who
is purchasing canned vegetables,
you may want to rinse them off
before you actually consume them.
You'll reduce the amount of sodium
in your end product. So one of
the of the other things here.
"Become a flexitarian". What the
heck is a flexitarian? Well it's
someone who embraces the wonderful
tastes, textures and colors of veggies.
Right in the center of their plate.
Really that would be good for all
of us. To actually think about
all of our food in that way. So
we embrace the taste, the texture,
the color. We sit, we enjoy our
foods. We experiment with our
foods. Right? But flexitarian is
also a combination of flexible and
vegetarian. So these are people
who may want to...who may focus
on eating more plant based meals.
And less meat meals. Which is,..
you know, it's a very healthful
way to go. The amount of protein
that we have recommended for our
diets is lower than the amount
of vegetables that are recommended
in our diet. So, if you try to
focus on your vegetable and have
your protein on the side, instead
of focusing on the protein and
have the vegetable on the side.
Focus on fresh and local. So I
think that here we have some more
information on what fresh and local
is coming up. And we'll have some
resources for you to find them.
Now we said a few minutes ago,
"How do we, you know, how do we
get more in?" How do we squeeze
these vegetables in so that it's not
a mission impossible? How about
desserts with veggies? I have not
tried this. There are many people
I know that have. So I know that
it can be done. I shouldn't say,
I haven't tried this. I have
brownies with a puree of either
sweet potato puree or actually
spinach puree. And a lot of times
you don't even know that those
veggies are in there. So that's
why I kind of forgot as I was
telling you. It was like, "Oh,
I've never had it before." But
thinking back and really knowing
what's in a recipe. That's how
I know. But if I didn't know it
was there. I never would have.
There are turnips, beets, cabbage
and zucchini or other items that
are added to deserts to bump up
the nutrient factor of the brownie.
If you wanta say? Or the cake,
or the lass...how 'bout this one?
The muffins here. Zucchini. A
lot of people have zucchini bread
or zucchini made muffins. Squash,
sweet potatoes. How 'bout pumpkin?
I love pumpkin muffins. Pumpkin
muffins are fantastic. And here's
also where you can put in some
apple pieces too. Right? So not
only are you getting that kind of
mellowness of a vegetable, you
might be getting something sweet.
Like an apple or an apple sauce that
creates some moisture in those
muffins too. You can sneak in
lots of things into lasagna. Right?
Puree up stuff. If your kids say,
"I don't want peas in my lasagna."
Or, "I don't want green beans in my
lasagna." Stick em in a blender
of sorts and mush em up. It's
just going to add some moisture to
the dish. It's not really going to
give them a lot of the flavor
because the tomato sauce and
cheeses an things like that are
more overpowering in that dish.
Another one that someone on our
staff was telling me a bout, was
Creamy Cauliflower Mac. Right?
So, the sauce,...you know the
cauliflower is your base instead
of the pasta. Right? And then
also maybe going with the lower
fat creamy sauce for your
Cauliflower Mac. Let's see what's
going on next. So what are some
flexiterian type food?
Let me see here. I just wanta
get in a little note here that I
just wanta check out. [PAUSE]
Ok, Cau...sorry about that. Just
checkin that out there. Alright.
Flexitarian food. Brussels sprouts
and walnuts. And cauliflower.
Wow! Doesn't it look great? I've...
I think this dish looks absolutely
fantastic. We also have black
bean pizza on our website. We
have many, many different recipes.
And we have recipes for vegetable
combined dishes as well as
completely vegetarian dishes. The
black bean pizza we've had at
different events at MHealty before.
And many people really liked it. I
know it sounds really odd, black bean
pizza, but it is really nice.
It's kinda like,...kinda like a
black bean salsa on a thin pizza
crust. You should try it. What,..
so what you'll be getting when I
send you the Power Point is a
link to these recipes as well.
Have you ever tried things like
edamame. Edamame is a soybean and
you can eat it raw. You can just
steam it up. You can take the
little beans out of the pod and
you can roast them. You can put
them in salads. You can eat
them as appetizers. Lots of good
ideas there. How 'bout things like
garbanzo beans? Or chickpeas are
garbanzo beans. Kidney beans,
northern beans. Beans pack a
protein punch. There is also
quite a bit of fiber in there.
And really we've talked about
before of,...last week if you
were here, we talked about snacks
that hold longer. They have
things like protein in them and
fiber in them because of their
longer digestive process. So
having things like beans can be
helpful at your snacks. So,..
even having like a little baggie
of ..sounds kind of interesting,
but, have the soybeans popped out
of the pods and put some herbs,
spices on there. Put em in a
little baggie and that's even
something you can carry around
with you through out the day.
So I told you we would get to some
items about fresh and local.
Because we don't always think
about local produce at this time
of year here in Michigan. But
there are some places to get that.
And I put some information down
here at the bottom. Project
Fresh will give you a list of
what produce is in season when.
And then this Michigan.org, will
tell you when the farm markets are
open near you. Also at Metro
Parent you can find that as well.
I know it says May 2010, so there
may be an updated guide [GARBLED]
you wanta call to verify those
markets are still occuring at the
same times. There's also CSA's.
For those of you who don't know
too much about a CSA, it is a
Community Supported Agriculture.
That links the source of food to
the destination of the food. Ok?
So the farmer to the consumer.
A CSA farm produces usually for a
group of farm members or subscribers
who pay in advance for their share
of the harvest. So you kind of
buy into a group of people that
buy from a group of farmers and
you split the foods. So the
farmer might be producing honey,
and eggs, and bread on one certain
week and that's what you will be
getting as part of your share for
the week. And the next week might
be completely different. But it
is a really great way to connect
with the farmers around you.
Another thing is Pure Michigan.
Um, Pure Michigan, there is a
website and there is a cookbook
of different recipes using
Michigan products. And you can
get those favorites there. There
are things like using cherries and
blueberries, and some of our
regional fishes. So you can go
to that website. PureMichigan and
see what else you can find that
might tempt your taste buds.
[PAUSE]
So the challenge of the week is,
Try a cauliflower steak. I know,
I know. And whether you have it as
a steak or if you have it as your
cooked vegetable. Alright? So if
you're replacing your regular steak
with the cauliflower steak, or if
you are having meat plus the
veggie. Just try it. It doesn't
hurt anything to try it. Have
your vegetables take the center
of the stage. Have your vegetables
be the main part. If you eat
your vegetables first, you fill up
on the vegetables instead of getting
done with everything else and
saying, "Ah, man! I'm so full.
What about those veggies? I left
them out again." When you're
meal planning, cause we've talked
about planning in the past. When
you're meal planning, plan around
the vegetable. Or at least plan
a vegetable into every meal. If
you don't, you forget. If you
don't, you won't buy it. So you'll
be stuck going home on Thursday
evening and saying, "Oh my gosh!
I have no vegetables left. What
are we gonna have for a vegetable?"
And then you just don't. And that's
another place for those frozen
vegetables come in hand. for those
nights and days where you just
forgot. Or you ran out. You know?
We buy vegetables, the produce on
the weekends and you get near the
end of the week again and you've
run out. And that's a good thing.
It means you're using your
vegetables. But having the
frozen there, the backup, is a
nice way of insuring you get them
in. Be creative. Look for some
new recipes. Like I said; our
website MHealthy and then going
thru nutrition into recipes. There
are a lot of vegetable recipes.
There are Recipes using vegetables.
Also when you get you're presentation.
There are lots of links too.
Cookbooks, recipes and markets.
So look for them. See what new
thing you can make this week. Ok,
so we only have 1 more class in
this 4 part series. And we'll be
talking about the different grains
and their gluten contents and the
hot topic of people going gluten-free.
We've got a lot of questions about
that as of late, and we do want
to address it. And I do have
lots of questions here. So I'm
going to go ahead and open my
question window. So I hope that
you stick around while I answer
these questions.[PAUSE]
Alright. Actually I have a
really good question here about
organic vegetables. Organic
vegetables are not usually more
nutritious than regular vegetables.
Yes there are many different
opinions on this because there
are lots of different little
studies out there. There are lots
of different of varieties out there
so it's really hard to tell for
sure. But in general all vegetables
are nutritious. They have the same
nutrients whether they're organic
or not. It is what is the soil
that their grown in. Maybe the
fertilizers that are used on them.
And there are clean vegetables.
Ones that are,...banana, when you
open it up is clean. You're not
eating the peal. But a strawberry
has the seeds on it and you may
not wash it quite as well and its
not quire as quote clean. So there
are some guidelines if you're
trying to really watch any
chemical exposure that you might
have. Thank you for the question.
I have a question here of, "Where
do potatoes fall on the plate,..
plate slide?" Actually a potato
along with things like corn and peas,
are a starchy vegetable. So they
kind of hit both. They hit that
vegetable section and hit the
grains section, cause the grains
are high in starch. So as long
as let's say you're going to have
potatoes,...as long as you also
had some none starchy vegetable on
that plate, it can create good
balance. Potatoes still have
a lot of great nutrients as well
as fiber, so we don't want to
count them out all together, but
you don't want to be having them in
a large quantity everyday. [PAUSE]
Let's see if I can find another
question here. [PAUSE]
There is one about canned and
frozen vegetables and I did
mention this earlier, that frozen
vegetables do have about the same
nutritional content as fresh.
Especially with fresh local,
because they are frozen as soon
as they are picked. So just like
getting your local farmer coming to
the corner. You buy it from them.
It is about the same quality.
Nutritional quality as that fresh
and frozen. Canned sometimes have
a little less nutritional content.
It depends on the vegetable.
Because that's my third choice in
the fresh, frozen or canned question.
[PAUSE]
Oh yea,..I've,...this is definitely
true. And I think I mentioned this.
this one,...thank you for the comment.
"One yummy one I've found, is
roasting garbanzo beans. Delicious
for a snack." And I mentioned the
edamame or the soybeans. And you
could have those roasted and or
raw and you can put spices on them.
That is a really great one. Thank you
for the suggestion. Let's see.
Hmm. "What are your thoughts about
roasting vegetables with olive oil?
I hear different things. I don't
want to add a lot of calories but
I've heard it makes them so much
better." Well, you know, I think
that,...um...that's a...that is
a pallet question. Some people
like a little bit of olive oil
on there. Some people it doesn't
really matter for them. Olive
oil or any oil can help in the...
in the browning process when you're
cooking your vegetables. So you
just do want to watch how much
you're putting on there. You may
instead of...instead of just kind
of pouring your olive oil on and
tossing them. Tossing your vegetables
in it. What you could do is put
your olive oil in one of those
spritzers. Or buy one of the
spray oils. Because then your
putting a lighter coating on them.
That way they also don't stick
to the pan. Ok so I'm just checkin
out the time here. Make sure that
we have time. We have about 3 more
minutes. "Are apples supposed to
be shiny?" Hmm, well um [PAUSE]
I'm just...give me just a moment
I'm thinking on your question
before I answer it. I wanta
answer it in the best way possible.
Most of the time there...there
are some coatings or some wax,
or something along that line. I
don't know all the products that
they might use. Though, could put
it on the outside of apples too.
Or other products. Cause it's
out there on other products as
well. To make the food look more
inviting. So, they do this thing
in restaurants too. One example
would be something like fajitas.
You think that they are super
healthy and super low fat; and a
lot of times they'll put a spray
of oil on...on the food before
they bring it out. Same thing
with some of the vegetables that
you get served at restaurants.
They'll put this like coating
on top of them to make the food
look even more exciting to you.
So, what you can do is you can
wash your fruits and vegetables.
I would say do not use soap; You
just need to have water and a little
bit of a light pressure to take off
chemicals. [PAUSE]
I have a question here about:
"What about coconut oil vs. olive
oil?" This one goes back and forth
and back and forth. And there's
research on both sides of the coin.
I actually just talked about this
just yesterday with some of my
colleagues. Coconut oil is still
not being accepted by the American
Heart Association as a alternative...
as a healthy alternative to olive
oil. There is some...like there's
a controversy about the type of
fat that is in the coconut oil.
It is a saturated fat but it's
not exactly the same type of
saturated fat like that's in
butter. Where as olive oil is
completely un-saturated fat. So,
I would say for the time being,
you're safest bet is to go with
something like an olive oil, or
a canola oil that is mostly on
the un-saturated side.
Ok, I'm going to let you all go.
It is 12:30. I hope that we
quote see you back here next
week for our discussion on the
different sorts of grains and
alternative grains. Have a
wonderful week. Bye bye.