Saturday, September 29, 2012

ANDI Score Chart

Nutrient Density measures the benefits you get from a food compared to the number of calories it contains. Nutrient dense foods give you the most nutrients possible for the fewest calories. One way to measure nutrient density is the ANDI (Aggregate Nutrient Density Index) scale. Dr. Joel Fuhrman developed this scale and the nutrients included in the scale are calcium, carotenoids, lycopene, fiber, glucosinolates, iron, magnesium, niacin, selenium, B vitamins, vitamin C and E, and zinc. It also measures ORAC (Oxygen Radical Absorbance Capacity) which is a method of measuring the antioxidant capacity of foods. One thing to keep in mind is that the ANDI scale does not measure protein or fats, so remember that when you are formulating your diet and be sure to add in your beans and avocados! 

Thursday, September 27, 2012

Roasted Vegetables with Lentils

This is my new favorite dish. It is a recipe from Whole Living and I just changed it slightly and it was delicious! And once again sorry my pictures are so lame, my SLR camera is a little under the weather thanks to my wonderful children. 

Roasted Vegetables with Lentils

1/2 pound carrots, halved lengthwise
1 red onion, cut into 1-inch wedges (I skipped)
1 small acorn squash, halved, seeds removed, cut into 1/2-inch slices
2 bell peppers, sliced (added)
10 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
1 cup dried French green lentils, rinsed
1 shallot, halves
8 teaspoons apple cider vinegar
2 teaspoon Dijon mustard
1 stalk celery, thinly sliced, plus leaves (didn't have on hand, but wish I did)

  1. Heat oven to 425 degrees. On two baking sheets,
    arrange carrots, onion, squash and peppers; drizzle
    with 2 tablespoons oil, and season with salt and
    pepper. Roast, turning once, until caramelized
    and tender, about 30-40 minutes.
  2. Meanwhile, place lentils and shallot in a medium saucepan
    and cover with water by two inches.
    Bring to a boil, then simmer, covered, until
    lentils are tender, about 20 minutes. Drain;
    Season with salt and pepper.
  3. Combine vinegar and mustard and remaining oil and whisk together. 
    Toss lentils and celery with vinaigrette and season with salt
    and pepper. Spoon over roasted vegetables.
    Garnish with celery leaves.

Saturday, September 22, 2012

Sautéed Gnocchi with Kale

I love this dish for many reasons but the best one is that it is fast! It can be on the table in 15 min. If you are not familiar with gnocchi, they are small dumplings made from potato and flour. Often times you boil the gnocchi but in this recipe you saute them in a pan with a little oil.

Sautéed Gnocchi with Kale
1 tbsp of olive oil
1 package whole wheat gnocchi
1 15oz can of beans, I used black beans
1 15 oz can of diced tomatoes with italian herbs
2 cloves of minced garlic
1 bunch of kale, washed and chopped, stems removed
salt and pepper to taste

Heat the olive oil in a pan on medium heat, add gnocchi and toss to coat. 
Saute the gnocchi for about 7-8 min, until the are plump and browned

Add the can of rinsed beans, the can of italian seasoned diced tomatoes and minced garlic, 
saute for 2 minutes. 

Add the chopped kale and saute for another 2-3 mins, season with salt and pepper. 

And that's it! Enjoy!

Saturday, September 15, 2012

Veggie Fajitas

I love these fajitas! They are easy and very good. Sorry for the lame iphone pictures!

Veggie Fajitas

2 red bell peppers, sliced
2 zucchini, sliced
8 oz fresh mushrooms, sliced
1 red onion, sliced
1/2 cup salsa
1 tsp cumin
salt to taste

flour tortillas or hard taco shells

Garnish with tomatoes, lettuce, beans, avocado, or whatever else you fancy!