Going Greens

Eat your vegetables! How many times did my mother say that to me? Now, how many times have I said it to my kids? If only vegetables were as sexy as bacon.  Alas, bacon they are not, but they are the source of the healthy carbohydrates we need on a Paleo diet.  And, we need LOTS of carbohydrates to keep our active bodies energized and our blood sugar stabilized throughout the day.

Once I began eating clean, I realized how much time I was required to spend thinking about, shopping for, chopping, and cooking vegetables.  I've learned that variety is the key to keeping the vegetable intake interesting, and I'm now passing along Vegetables 101.

Shopping: Vegetables are not automatically healthy.  The beautiful display of color you see in the grocery store is like the red hourglass on the belly of a black widow - shiny and bright to get your attention, but danger lurks within.  Most non-organic vegetables arrive at the store after a short, unhealthy development.  They are sprayed with pesticides.  We've all sprayed ant spray at some point or another.  Would you spray this on your apple, and then eat it? I hope not.  Industrial pesticides are just that, and they are sprayed all over the mass produced vegetables that make up the bulk of the pretty, shiny produce department.  Compare the vegetables in the organic section side by side with their genetically-modified, pesticide-coated counterparts.  First you will notice the organic vegetables are smaller in size.  They are ripe, ready to be eaten, because they are picked at the right time.  Non-organic strawberries, tomatoes, bananas, and many more fruits and veggies are cultivated and shipped while they are still immature so that they can ripen in their weeks-long travel in crates on boats and trucks. 

Buy the right vegetables.  Organic vegetables are more expensive, but they have more taste, are heartier, and they are typically local.   Once farmers markets open in another month and a half, you can begin to buy your veggies directly from the grower.  For something you should be eating 3-4 times a day, I think it's relatively important to keep the pesticides out.  Also, don't buy a week's worth of fresh organic vegetables.  Because they aren't glazed with pesticides, they will rot quicker if not used.  I usually buy 3 days worth of fresh, and a smattering of frozen vegetables that can be steamed up quickly in desperation.

Portion: How many vegetables should you be eating?  I get this question often, and the answer is, "Alot."  Okay, that's not very helpful.  2/3 of your plate should be vegetables.  I eat a small meal about 4 times a day.  2/3 or more of a small plate is vegetables, maybe a touch of fruit, and a small amount of high quality protein.  It is not unusual for me to have the dinner's vegetables from the night before for breakfast with an egg or two.  Kale, carrots, zucchini, asparagus, brussel sprouts, whatever - they all make for a satiating start to the day.  This morning I had cumin roasted carrots and some blackberries with my scrambled eggs.  But that's not breakfast, you say? Says who? Just because commercials have told us that muffins, breakfast bars, omelets, or a bowl of oatmeal should be eaten before 10 am does not mean that's a rule.  Go to two of the healthiest, highest longevity countries in the world - Italy and Greece - and you will find they are eating roasted red peppers, olives, spinach and kale to start their day.  They have never heard of a Pop Tart.  Prepare enough vegetables in the evening to provide tasty snacks and meals for 24 hours, and your meals will not only be easy, but they will be full of flavor as well. 

Preparation: Here's what you need for sure: a decent, large cutting board, a knife or 3 that you love, and a large colander.  These items will make your life a lot easier: cuisinart food processor, steamer basket or pot.  I have one of those appliance type vegetable/rice steamers, and it is collecting dust in the lower back cabinet.  There are steamer baskets for pans, but my favorite steamer is a plastic microwave cooker from The Pampered Chef.  It has small holes in the top to drain the liquid, and it holds an entire bag of frozen vegetables.  The cuisinart is an investment, but it will save you hours each week.  Last night, I julienned 9 zucchini in under 2 minutes.  It will chop an onion in 3 seconds and it doesn't even cry about it.  If you have the right tools at your fingertips, vegetable prep is easy.  Use flavor, and lots of it.  If I'm steaming broccoli or zucchini, I use a little chicken broth in the bottom of the pan.  I add lemon and a some spices, and it's delicious.  I will also toast up some slivered almonds and add that to the veggie, because the fat in the nuts keeps me full longer.  Sometimes on a work morning, I will throw a bag of frozen vegetables in the microwave steamer while I'm making coffee.  In 4 minutes, I have my vegetables for the day.  For more elaborate dishes, hit the web.  My searches consist of "paleo" and [insert vegetable name here] and I come up with tons of results.  Right now, I use the Well Fed Cookbook for all my vegetable recipes, because her flavors are completely unique and not like anything I've ever eaten.  Cocoa and cauliflower, coriander and green beans, cumin and carrots.  They are all delicious.  Roast them, saute them in olive oil, or grill them.  We have grilled asparagus at least once a week.  We toss asparagus in olive oil, garlic, and italian seasonings, add a touch of vinegar, and put it on a sheet of foil on the grill. 

Most importantly, understand that the starchier vegetables are not freebies.  Keep sweet potatoes at a minimum, preferably eaten immediately following a workout.  Jicama has a great texture, but is starchy.  Artichoke hearts are great when you aren't very hungry: 2 or 3 will meet your carb requirement for a meal.  Beets are loaded with anti-oxidants, but should also be minimized because of the natural sugar content.  Squashes are delicious, but keep them to once a day as well.  Spaghetti squash with bolognese sauce keeps this Italian girl raised on pasta and bread happy. 

Storing: Keep every leftover.  Most of my veggies are gone within the day, but they provide quick and easy meals, coupled with a bit of protein.  Always keep frozen veggies on hand, and fresh fruit for an occasional sugar fix.  I like raspberries or a cutie orange for a fruit snack, once a day.  Keep all the tropical fruits to a minimum, as they have the most sugar content.  Berries are typically your safest bet, and usually a cup to a cup and a half are all you need. 

Vegetables can be interesting, it just depends on how much research you do into creating a veggie masterpiece.  Even in the event of a total brain cloud, you can always just steam them -- and add bacon.