Honing your skills and creativity in the kitchen can be satisfying and economical.

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As part of a healthy and balanced diet, vegetables play an important role for maintaining a healthy weight and can play a part in protecting you from certain types of cancers and chronic diseases. Diets that are optimal in fiber (fruits and vegetables), may reduce the risk of heart disease, obesity, and type 2 diabetes (cdc.gov). 


Why are VEGETABLES so great? Let me count thy ways...


  • Important sources of nutrients including potassium, dietary fiber, folate, and Vitamin A and C
  • Vegetables that are rich in potassium (sweet potatoes, white potatoes, tomato products, beet greens, spinach, lentils, and kidney beans) help to maintain healthy blood pressure
  • Dietary fiber from vegetables helps to reduce blood cholesterol levels and may lower your risk of heart disease
  • Fiber is important for proper bowel function, reduces constipation and diverticulosis
  • Fiber also helps provide a feeling of fullness, with fewer calories
  • Vitamin A keeps eyes and skin healthy and helps protect against infections
  • Vitamin C keeps teeth and gums healthy, aids in iron absorption, and helps heal cuts and wounds 


MARTINA'S MASTERPIECE GRILLED SANDWICH


This is my all-time favorite sandwich and works best with a sturdy homemade wheat bread or peasant loaf. Most of the ingredients in this sandwich are found in my garden each September, which makes it even more satisfying. 

Makes two sandwiches. 


4 T. homemade pesto (1 T per slice of bread)

1 c. fresh mushrooms, thinly sliced (about 6 mushrooms, use your favorites!)

4-5 onion slices, about 1/8 inch thick

1-2 T. amino or soy sauce 

1 small clove of garlic, minced

4-5 slices of eggplant rounds, grilled

3-4 T. balsamic vinegar for dipping eggplant

8 slices of roasted red bell pepper strips (1 roasted pepper)

Feta or Goat cheese (optional) 


Step 1: Eggplant preparation. Peel and slice eggplant into 1/3 inch slices and place in a colander. Lightly salt and leave for 10 minutes then rinse and pat dry. Heat a skillet to medium heat. Place 3 T balsamic vinegar into a flat dish and dip both sides of the eggplant into the vinegar. Place in the hot pan or skillet, and grill both sides, about 2-3 minutes each side, until soft. Remove from the pan and set aside. 


Step 2: Sauté mushrooms and onions. Place the onion slices, mushrooms, and aminos or soy sauce in a small sauce pan on medium heat until onions and mushrooms are limp. Add the minced garlic the last minute or two of cooking. Remove from heat, set aside. 


Step 3: Roast Red Pepper: Light up the outdoor grill and place the whole red pepper on the grill at 375-400° and continue turning every few minutes until all sides are blackened and charred in appearance. Place the pepper in a paper bag, roll up the top to keep the steam in, and allow the bag to sit for a few minutes to sweat. Remove the pepper from the bag (be careful, it can still be hot) and remove the blackened skins, seeds and membrane. Slice into 1/2 inch strips. 


Step 4: Assemble the sandwich: Heat a 9-inch pan to medium heat, plop down the first piece of bread, pesto side up. Sprinkle on the cheese (optional), then layer with the eggplant, mushrooms and onions, peppers, and top with the other slide of bread with pesto.  


Brown one side and then carefully turn to brown the other side of the sandwich. Slice in half and serve with your favorite side dish of salad, fruit or slaw. 

CHOOSE WHOLE, FRESH FOOD.

Make fresh vegetables and fruits, beans, legumes and whole grains a priority. Cut out the highly processed foods, carbohydrates and sugars that are ubiquitous in our food supply. Shop for whole food items and create your own meals with real ingredients. 


Making healthy food choices can be challenging for many of us. With our busy schedules, taking the time to prepare healthy meals can take a back seat to other priorities such as work, family and other commitments. Yet, a healthy diet can make a big difference in our energy and wellness. Most of us are well aware that we don't eat enough fruits and veggies, we eat too many ultra processed foods, and we consume too much sugar. This should not be a surprise.  


Eating mindfully does take some effort and planning. Honing a few basic skills in the kitchen will help you establish a few of your favorite menu options, so you can head to the grocery store once a week to keep your kitchen well-stocked, there is always a meal ready within minutes. And healthier food choices combined with preparing meals at home can be very good for the budget. I find batch cooking and the ability to mix and match meals gives me unlimited options for a quick, easy and economical meal. 


Take drive-thru's off the menu and prepare some healthy snacks ahead of time when traveling or heading to after-work commitments. Just making a few small changes can make a big difference. Start where you are, don't compare, and progress is the key! Don't think about weight loss either, think about health gain! 


It's time to discover simple and clean nutrition.