Eat All You Want & Don’t Gain! Really!

fruitsEveryone who follows this blog regularly knows that #ThisGirlLovesToEat.  Anything that lets me eat unregulated amounts of food that I like, except kale #IHateKale, without bursting out of my jeans is something that is going to catch my attention. Sounds unlikely?  I know, I doubt it too, but I’m willing to be a guinea pig!

According to scientists, you can eat as much of these 14 foods and not gain any weight due to their high water and low-starch fiber content while containing very few calories.

These foods are not high in muscle building (and fat burning) protein, but they are filled with vitamins, nutrients and antioxidants.

Celery:celery

  • 95% Water
  • Contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K
  • Has about 6 calories per serving
  • Eat when fresh – celery loses most of it’s nutritional benefits after 5-7 days

Kale:

  • One of the few foods that contains an Omega 3 Fatty Acid
  • 1 Cup has about 33 calories
  • High in vitamins and folate

Blueberries:three-blueberries

  • Champion in the Antioxidant world – has more than any other fruit
  • 1 cup has about 85 calories
  • 1 cup has 14% of the recommended daily requirement of fiber

Cucumbers:

  • 96% Water
  • 16 calories per serving
  • Seeds and skin contain most of the Fiber and Vitamin A (Beta-Carotene) which is good for your eyes

Tomatoes:tomatoes

  • Contain lycopene, a carotenoid, which helps fight against chronic diseases
  • High in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber
  • 1 medium-sized tomato has about 25 calories

Grapefruit:

  • High in fiber, which stabilizes blood sugar helps you feel fuller for longer
  • 1/2 a grapefruit has about 50 calories
  • High in Vitamin C and folate
  • Grapefruit has been found to help in weight loss, lowering cholesterol, and improving digestion

Broccoli:Broccoli

  • Contains an anticarcinogen known as sulforaphane
  • Most nutritious when eaten raw or steamed
  • Contains vitamins A, C, E, and K
  • 1 serving contains 20% of your daily fiber requirement
  • 1 serving has about 31 calories

Cantaloupe:cantaloupeandhoneydow

  • Contains beta carotene, a form of vitamin A that promotes healthy eyes
  • Contains potassium
  • Contains more than 100% of your daily recommended value of vitamins A and C
  • 90% Water
  • 1 serving has about 55 calories

Cauliflower:

  • Contains antioxidants and phytochemicals to help fight off chronic disease
  • An excellent source of folate, fiber, and vitamins C and K
  • Has about 25 calories per serving

Blackberries:The blackberry

  • Blackberries can help your brain to stay alert
  • Rich in vitamin C as well as antioxidants known as bioflavonoids
  • Can aid with digestion
  • Tightens tissue, leading to younger-looking skin
  • 1 serving has about 62 calories

Lettuce:

  • Whether Romaine, Green Leaf, Red Leaf, Romain, etc.: 96% Water
  • Folate, iron, and vitamins A and C
  • 1 serving has 10 to 20 calories

Oranges:

  • High in Vitamin C which is crucial in collagen production: oranges help keep skin free of damage and looking good
  • Medium orange has about 80 calories
  • You need to eat the white stuff under an orange’s skin (pith) it contains a lot of fiber, which helps lower cholesterol and blood sugar levels

Strawberries:strawberries-on-white-plate

  • Fat-free, sodium-free, and cholesterol-free (healthy for the heart)
  • More vitamin C in one serving of strawberries than there is in one orange
  • Tons of polyphenols, a type of antioxidant
  • A good source of potassium and fiber
  • 1 Cup of strawberries has about 50 calories

Honeydew Melons:

  • Only slightly more calories per serving than cantaloupe (64)
  • Contains over half of the recommended daily value of vitamin C
  • Contains over half of the recommended daily value of copper, which is crucial for healthy skin

If you are interested in more scientific details, you can read the original article on INSIDER.

If you’re interested in the things I may not devote an entire blog post to like:  health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, gadget reviews, photos and other things that make my mouth water, I have a community page on Facebook:  https://www.facebook.com/ThisGirlLovesHerFood

The Benefit of Green Peas

peafacts

I never minded cleaning my plate when I was a kid.  I actually liked eating my vegetables, but I never had any idea how much good they were doing!  I am especially amazed by the number of things that green peas can do for your health.

One of the most important things that peas provide us Vitamin K.  It plays a vital role in your body because it:

  • helps the blood clot – preventing excessive bleeding;
  • helps anchor calcium inside the bones which helps prevent osteoporosis; and
  • helps to restore strength to bones following steroid use.

Peas contain such high quality protein that commercial protein powders have begun using it as an alternative to soy or whey based protein.

  • Coumestrol, a phytonutrient in Peas, has been shown to reduce the risk of stomach cancers
  • The Pantothenic Acid in peas supports the energy producing cells in the body and play an important role in adrenal function
  • A cup of peas is just 81 calories, has no cholesterol, they are good source of soluble as well as insoluble fiber
  • A cup of peas provides 16% of RDA of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell
  • Fresh green peas are very high in Vitamin C.  A cup has 67% of the daily requirement.
  • Peas contain phytosterols, which helps lower cholesterol levels
  • A cup of peas is also high in antioxidants like carotenes, lutein and zea-xanthin as peas1well as vitamin-A (25.5% of RDA). Vitamin A is required for maintaining healthy membranes, skin and eye-sight, and protects against lung and oral cavity cancers
  • Peas are also good in many other essential B-complex vitamins such as niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese

Looks like I am going to mix a cup of green peas in with my quinoa for lunch tomorrow!  Yum!

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood

 

What Do Vitamins & Minerals Really Do For Your Body?

This is the most complete chart I’ve seen explaining what each vitamin and mineral does for the body.  Thanks gojifarmusa.com!

vitaminchart

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood

Best Way To Cook Cauliflower Rice

how-to-make-cauliflower-rice-graterAnyone who has tried to diet, lose a few pounds, or who just wants to cut down on the many, many carbohydrates in the average American diet has likely heard of substituting white rice with cauliflower grated down into a low-calorie, gluten-free rice substitute that is also a good source of protein, fiber, and vitamins C, K, and B6.

I have yet to master “cauliflower rice.”  The methods I have used so far have left me with either a pile of mush (something close to Cream of Wheat) or rock hard mini chunks that in no way resemble rice…UG!

Thankfully the test kitchen at epicurious.com did the hard work of trying out the many methods we’ve all seen on pinterest and gave us the method that they found to be the best tasting and closest in consistency to rice so that home cooks like me can stop screwing it up so badly.  The one thing that they did note, for consistency, was that they added olive oil to all preparations (except raw).

cookingcaulirice

The following is taken directly from the article found at http://www.epicurious.com:  The Best Way to Make Cauliflower Rice; by   04.22.16

COOKING METHOD 1: NONE

They tasted the grated cauliflower in its natural state, as it is sometimes added to couscous-like salads raw and simply tossed with a rich, acidic dressing that helps break down some of its tough structure. But although the raw form is the easiest—no cooking required—it had a crunch that was too vegetable-like to approximate rice.

Epinion: Raw cauliflower rice is crunchy, and works to add texture to a salad, but it doesn’t mimic cooked rice.


COOKING METHOD 2: STEAMED IN CHEESECLOTH

Steaming the grated cauliflower is the most minimal cooking process. But since the cauliflower granules are so small, they had to use several layers of cheesecloth to hold the cauliflower in the steamer basket. The texture here was great, and the flavor was clean and fresh, very similar to the blank canvas of white rice. But removing the tiny cauliflower pieces from the cheesecloth was a pain, and some cauliflower rice was lost in the process.

Epinion: This process yields great results, but it’s too fussy.


COOKING METHOD 3: STEAMED IN WATER, THEN GRATED

They then tried steaming the whole cauliflower florets first, using a traditional steamer basket set into a medium-sized pot. Once cooled, the cooked cauliflower was grated. Although this greatly simplified the process, the cauliflower rice tasted waterlogged and was mushy.

Epinion: Steaming whole cauliflower florets doesn’t work.


COOKING METHOD 4: COOKED IN WATER

Next they tried cooking the grated cauliflower as if it were traditional rice: they added the grated cauliflower to a small amount of simmering water, covered the pan, and let the cauliflower cook until the water evaporated. Again, this yielded watery mush.

Epinion: Cauliflower rice shouldn’t be cooked the same way as rice.


COOKING METHOD 5: BOILED

Not wanting to give up on the ease of water-cooking, they tried dunking some of the grated cauliflower in a pot of boiling water and then in ice water to try out quick-blanching. But yet again, the cauliflower rice was wet and squishy.

Epinion: Water + tiny granules of cauliflower rice = soggy cauliflower.


COOKING METHOD 6: MICROWAVED

They placed the grated cauliflower into a microwave-safe bowl, stirred in the tablespoon of oil, covered the bowl tightly with plastic wrap, and cooked for about 3 minutes. And viola! Super easy, delicious texture with distinct rice kernels, and clean flavor, very similar to the steamed version, minus the mess of the cheesecloth.

Epinion: For the easiest and cleanest white-rice—esque cauliflower, use the microwave.


COOKING METHOD 7: SAUTÉED

Finally, they tested high-heat methods of cooking the cauliflower, heating up the olive oil in a pan and sautéing the grated cauliflower until lightly cooked. The taste was much richer than the microwaved cauliflower (or any of the boiled/steamed versions), but the cruciferous flavor was much stronger.

Epinion: For a sweeter, more cauliflower-forward rice, sautéing is a great option.


COOKING METHOD 8: ROASTED

For the final test, they tossed the grated cauliflower with the oil, then roasted it on a baking sheet at 400°F for about 12 minutes. This version had the sweetest flavor, thanks to the caramelization of the cauliflower. But again, that earthy, cauliflower funk was much more apparent than in other cooking methods. Cauliflower rice made this way makes a great side dish on its own, seasoned simply with butter, salt, pepper, and perhaps some cheese, but for a white rice alternative, the microwaved rice was the clear winner.

Epinion: For a quick-cooking, caramelized cauliflower side dish, roasting is the way to go.

I can see now that my mistakes were:

  • I wasn’t adding any olive oil when cooking
  • I was adding too much water
  • I was overcooking the riced cauliflower in the microwave

Knowing where I failed, plus taking the expert advice of the Epicurious test kitchen, convince me that my next attempt at cauliflower rice is going to be much better!

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood