Eating Lean and Clean - Veggie Dishes

Curry Cauliflower with Lemon Pepper Kale

My love for Cauliflower and Kale has grown so much. This combination will complement any lean protein that you serve.

 Extra Virgin Olive Oil
Curry Powder
Cauliflower
Fresh Herbs

Curry Cauliflower

1 tbsp olive oil

1/2 to 1 tsp curry powder

1 medium head cauliflower, stems removed

1/4 tsp Himalayan or sea salt (to taste; optional

Steps

Preheat oven to 400 degrees; heat oil in a small skillet over medium-low heat. Add curry powder, stirring constantly, for 15 to 30 seconds or until fragrant, taking care not to burn. Remove from heat.

Combine cauliflower and curry powder in a glass baking dish. Add salt if desired; mix well. Bake, stirring gently 2-3 times, for 20-to 25 minutes or until cauliflower is tender.

Kale - Servings 2 - Prep time: 10  - Cook Time: 8 minutes

1 pound of Kale, washed center stalks removed, and chopped

1 tbsp Lemon Pepper Seasoning

1/4 cup fresh lemon juice (about 1 lemon)

1 tbsp lemon zest

2 tbsp extra virgin olive oil

Salt and pepper to taste

Steps

Bring a cup of water in a medium saucepan over high heat to a rolling boil.

Add Kale, cover it, and steam it for about 3-5 minutes or until it is tender and bright green. Remove from heat; let stand for about 2-3 minutes.

Drain Kale and place in a large bowl. Add lemon pepper seasoning, lemon juice, and olive oil. Toss gently, season with salt and pepper to taste, and garnish with lemon zest.

Eating Clean and Lean for 2013

As most of you know I am a Type II Diabetic.  I love cooking with fresh ingredients as much as I can.   For 2013, I will need to make some serious changes to how I eat and must lose weight in order to really get my diabetes manage and under control. 

Now for 2013, I have set a goal for myself to lose weight and take better care of myself so that I will be around for my daughters and wonderful grandson.  So what is my plan for “Eating Clean and Lean for 2013”?

No one can pinpoint the one thing that causes weight gain, for most people, a variety of factors are to blame, including genetics, family history, eating and exercise habits, lifestyle choices that influence everything from how much sleep we get to how stressed we feel.  Fortunately, diet is one of the factors that I can control.  In addition, there is great debate about the best dietary changes to make.

Should I eat less fat?  Eat fewer Calories?  Or simply eat less food?  I have come to the conclusion that any approach I take would be better than doing nothing.

Eating clean and lean for me is - choosing to prepare balance meals that will include the changes below.

1.     Eat more whole grains

2.     Eat more vegetables and fruits

3.     Focus on lean proteins and healthy fats

4.     Cut back on Sugar

5.     Eat reasonable portion sizes

6.     Cut down on processed foods

7.     Drink more water

The biggest item for me is “processed /prepared food products” with loads of ingredients, that will not allow me to control add sugars, salts, trans and saturated fats.

Also, most important along with eating clean and lean is exercise.  My goal is to start with at least  30 – 45 minutes a day of some kind of exercise activity.

CW’ Cafe Today – Cooking From the Pantry – Lean and Clean for 2013