From Garden to Plate
Vegetables are an essential part of a healthy diet, and while baked or stir-fried dishes are delicious, you could be cooking out beneficial vitamins and nutrients. For example, heat degrades the cancer-fighting compound myrosinase found in raw broccoli. Garlic’s main beneficial compound is allicin, which can also be destroyed if you cook it. Thankfully, you can find many ways to use these and other vegetables raw instead. If you want the most potent dose of enzymes, vitamins, and minerals possible from plant-based foods, you must consume them raw. From improvements to your skin to a stronger heart, there’s a bounty of reasons to incorporate uncooked veggies into your meals. Here are three other reasons to enjoy them uncooked. Fun and Tasty The natural crisp flavor and crunch of uncooked veggies can be just a fun and tasty way to curb your hunger. Raw carrots, celery, or tomatoes are an easy snack that won’t lead you or your child into a sugar crash within a few hours. They can also brighten up a salad and are great to have on hand to add to smoothies or vegetable juices. Weight Management Raw veggies are naturally low in calories and high in fiber and can contribute to weight loss or better weight management. Along with being packed with fresh nutrients, opting for uncooked vegetables minimizes food preparation techniques that increase the calories in a meal. You want to avoid dousing vegetables with butter, cream, and cheese. Raw veggies also tend to be filling, so they can aid in reducing your snack cravings. Hydration Water is necessary for our bodies to work properly, allowing our organs, as well as key processes like digestion and body temperature maintenance, to function correctly. Many of the most popular and accessible vegetables, like cucumbers, have a high water content. Eating raw veggies like this can give you a needed boost of hydration. UNLOCK THE POWER OF RAW VEGETABLES
Take a Break
Olive Oil Cake With Honey-Yogurt Cream and Strawberries Inspired by FoodAndWine.com
INGREDIENTS
DIRECTIONS
• • • • • • • • • • •
1 1/2 cups almond flour 1/2 cup all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 cup granulated sugar
1.
Preheat oven to 350 F. Lightly grease 8-inch springform pan. Line with parchment paper and lightly grease. In medium bowl, whisk together flours, baking powder, and baking soda. In a stand mixer, whisk sugar and eggs on medium-high, about 3 minutes. Add oil, lime zest, lime juice, and vanilla. On low, gradually add flour mixture until just incorporated. Pour batter into pan. Bake until golden brown and toothpick comes out with crumbs, 40–45 minutes. Cool for 10 minutes. Invert cake out of pan onto wire rack and let cool completely. Whisk yogurt, cream, and honey. Top each cake slice with spoonfuls of yogurt mixture and strawberries.
2.
4 large eggs
3.
1/2 cup extra-virgin olive oil
1 tsp lime zest
3 1/2 tbsp lime juice 1 tsp vanilla extract 2 qts fresh strawberries, quartered 1 cup plain whole-milk Greek yogurt 1/4 cup heavy cream
4.
•
• •
5.
So, put away the frying pan, butter, and oil, and incorporate uncooked vegetables into your daily diet. Your body will thank you!
1/4 cup honey
Call Us: (503) 620-3531 • 3
INTEGRITY, RELIABILITY, & COMMITMENT
Made with FlippingBook Ebook Creator