Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables.   Dark chocolate contains a large number of antioxidants known as polpyphenols which make up more than 10 percent of the weight of dry raw cocoa beans. The Flavonoids in chocolate help relax blood pressure through the production of nitric oxide.  Dark chocolate has its benefits, but should be eaten in reasonable amounts. It contains sugar and fat, so overindulgence could cause weight gain.   The calorie and fat content can differ between brands; some dark chocolate bars contain 200 to 250 calories, 17 to 24 grams of fat per serving and 21 to 34 grams of sugar.  Smaller portions can provide the antioxidants, while limiting the calories.

How to indulge in chocolate without the guilt:

• Buy pre-packaged small portions such as squares, or split a bar in four portions and wrap in foil into separate servings
• Select chocolate, preferably with at least 60% Cacao.
• Skip the nougat, carmel and filling.  These fillings just add sugar and fat.
• Avoid the milk, both milk chocolate and a glass – research shows that milk could prevent the antioxidants from being absorbed or used by your body.
• Lastly… Savor the smell, feel and taste of each bite. It’s the quality, not the quantity of the experience.

Over the last two decades, soy has gone from being advocated as a health food to being condemned as a villain. For the most part, the controversy has swirled around whether soy protects us from or promotes breast cancer. But the controversy doesn’t stop here. Several studies suggest that soy consumption contributes to a lower incidence of chronic diseases, such as cardiovascular disease, bone loss, prostate cancer, and Type-2 diabetes, as well as, helps ease menopause symptoms like hot flashes. Critics, on the other hand, say soy has no positive association with heart health, may affect thyroid function, and increase the risks of various cancers.

So is soy good for us or not? With more than 10,000 soy-related articles published in the last 20 years, trying to sort through the evidence is confusing.  Let’s look at what science has to say regarding specific health-related issues:

Soy and Breast Cancer

The molecular structure of isoflavones is very similar to that of our own estrogen. The controversy over soy and breast cancer revolves largely around whether soy isoflavones stimulate breast cancer cells in the same way that human estrogen does.  It is clear that increased estrogen exposure correlates with increased breast cancer risk.  For example, beginning your period at a younger age, beginning menopause at an older age, having your first child at an older age, obesity and drinking alcohol all increase a woman’s risk for breast cancer by increasing a woman’s exposure to estrogen.  While isoflavones in soy have been shown to promote breast cancer in mice, many experts claim that the metabolism of soy isoflavones in a mouse model may differ from human, meaning the results aren’t necessarily applicable to women.  Moreover, doses of soy isoflavones used in studies were in quantities much larger than usually ingested in a typical diet. Furthermore, the type of soy product used in animal studies may also be key factor; the more processed the soy product, the greater the risk of tumor growth.  Whole soy products did not show such effect.

Human clinical studies generally have not shown that the adult consumption of soy increases the markers of breast cancer risk. Conversely, several studies have detected that soy can inhibit tumor growth. Furthermore, a possible protective effect has also been suggested in large population studies linking soy with lower risk of breast cancer.

With that said, since in theory, soy isoflavones may act like human estrogens, women at high risk for breast cancer may consider avoiding or limiting their soy.

Soy and Heart Protection

In 1995, the FDA approved a claim stating that “consuming 25 grams of soy protein daily in a diet low in saturated fat and cholesterol could reduce the risk of coronary heart disease by lowering cholesterol”. Since then, studies have found additional beneficial effects on other markers of heart health, such as lower blood pressure and increased dilation of blood vessels.

However, a recent analysis found that the cholesterol-lowering effect of soy protein is lower than originally presumed. Although modest, the cholesterol lowering effect of soy protein is similar to that of soluble fiber, which makes soy a valuable part of a cholesterol-lowering diet.

Keep in mind that the suggested 25 grams of soy protein a day—about a pound of tofu—is much higher than the average consumption of soy foods in Japan and China—about 10 grams or two teaspoons a day. According to some recent studies, the heart-protective effects are apparent with just half the amount of whole soy protein currently being recommended per day.

Thyroid Concern

Soy contains substances called goitrogens that can interfere with thyroid function; but most of the studies have shown no harmful effect in adults with healthy thyroids. Theoretically, soy could be a risk factor for goiter, especially if iodine is lacking in the diet, but so far there’s no convincing evidence that it’s a problem.

Cooling off Menopause

Soy protein isolate and isoflavone pills have been found to ease the symptoms associated with menopause, such as hot flashes. However, the benefit is relatively small—only about a 40 percent to 50 percent reduction compared to a 90 percent reduction in patients on hormone replacement therapy. On the other hand, soy may offer an advantage over hormone replacement therapy by not disrupting natural hormones.

 Words to the Wise

Michael Pollard succinctly said what many of us are finding to be a recurrent theme in nutrition, “Eat (natural, unprocessed) food. Not too much. Mostly plants.”   Let’s remember that soybeans are a nutritious food and that people have eaten for centuries. They supply high-quality lean protein that can replace at times animal protein. This is especially beneficial for vegetarians that need to bolster their protein intake. Like other beans, soybeans are high in fiber when eaten in their whole form. And they are the only legume that provides ample amounts of ALA, an essential omega-3 fatty acid. Focus on forms of soy that are whole or less processed, such as whole soybeans (like Edamame), tofu, tempeh, and unsweetened soy milk. As a general rule, the more closely food resembles its natural state, the higher the nutritional value and the less potential for harm. Since little is known about possible damage and consequence of over-processing, try to limit concentrated forms of soy, such as soy protein concentrates, isolates, and textured soy protein products, which are ever present in cereals, energy bars, smoothie powders, and processed foods.  Be particularly wary of soy supplements, as little is known about its effects.  

7 Smart Ways to Add Soy to Your Diet

1) Add dry-roasted soy nuts to salads (instead of croutons).
2) Add cooked edamame to stir-fries and salads.
3) Use unsweetened soy milk or silken tofu in shakes and smoothies.
3) In recipes calling for cream cheese, replace half with pureed tofu.
4) Mash tofu with a fork and add to scrambled eggs and omelets.
5) Add cubed firm tofu to chili, soups and stews.
6) Marinate chunks of firm tofu in soy sauce, ginger and garlic. Sautee in a lightly oiled nonstick pan or cook on a grill.
7) Marinate cubes of tempeh in a mixture of soy sauce, sesame oil, ginger, garlic and a dash of splenda/stevia for 30 minutes. Skewer for Shish Kebobs.

References

Doerge DR and Sheeham DM. Goitrogenic and estrogenic activity of soy isoflavones. Environ Health Perspect. 2002; 110[suppl 3]:349-353.

Hooper L et al. Flavonoids, flavonoid-rich foods, and cardiovascular risk: A meta-analysis of randomized controlled trials. Am J Clin Nutr. 2008;88[1]:38-50.

Jenkins DJ et al. A dietary portfolio approach to cholesterol reduction: Combined effects of plant sterols, vegetable proteins, and viscous fibers in hypercholesterolemia. Metabolism. 2002; 51[12]: 1596-1604.

Matthau J. The many sides of soy. Biodiversity, 2004; March-April:8-9, May-June:12-17, July-August:6-9.

Messina M et al. Can clinicians now assure their breast cancer patients that soyfoods are safe? Women’s Health. 2010; 6[3]:335-338.

Pollan, M. In Defense of food. Penguin, 2009

Preparing for the Holidays

Imagine this. You’re looking at a loaded buffet table. It’s tempting to pile your plate with food. Instead you turn away with a smile.

How did you do that during a holiday season filled with sweets, alcohol and calories?

Have you ever heard of the Boy Scout motto, “Be prepared”? The more prepared and organized you are during the next few months, the better chance you’ll have to keep losing weight.

What are your holiday challenges?

When are you tempted to get off track? Is it when you socialize, shop, travel, or party? Are you tempted because more of your favorite foods are everywhere? Are you a pushover for food pushers?

Work with your Greenlite educator or other support person to figure out your personal temptations and strategize appropriate plans to avoid them.

Get Tasks Done Early

A surefire way to overeat is to try to pack everything you need to do into one month or less. Try these tips to have a stress-free holiday:

- Start your holiday shopping now and wrap presents as you buy them. Online shopping can make mailing packages away to another state or country a snap!

- Baking is always a challenge. Here are a few tips:

Do it while your will power is strong in the morning rather than in the evening

Chew gum while you bake

Wrap and freeze your goodies right away

- Buy, sign and address your holiday cards before December 1

- Make some healthier meals ahead of time and freeze them so you have some meals to eat during the more chaotic days ahead.

- Keep a cooler in your car with healthy snacks especially while you are out shopping.

Keep a Positive Attitude

Lastly, remember a big part of success is directly related to your attitude. If you say from the start, “What’s the use, there is just too much going on?” what do you think will happen? But if you say, “Sure there is a lot of temptation and busyness ahead but if I think and plan ahead now I can do it!” What kind of result will that give you?

Henry Ford once said, “If you think you can, or you think you can’t, you are right!”

Written by Elaine Murphy, Health Educator

Five Bite-Sized Tips for to Ensure Thanksgiving Sanity

Here are some tips for walking the fine line between deprivation and indulgence over the holidays while sustaining your weight loss:

 1.       Bring on the green and lean – Fill your plate with low-carbohydrate and low-fat choices like green salad, green beans, and sliced turkey breast. 

 2.       Resist the gobble – Thanksgiving meals take hours to plan and prepare but can be devoured in less than 20 minutes.  This year, give yourself the chance to eat slowly and on purpose. Experiment with putting your fork down, sipping some water, exchanging a word or two with your tablemates, and then consider taking another bite.

 3.       Give yourself permission – It’s okay to occasionally give yourself permission to eat foods you love.  So if you’d like, give yourself a taster portion of a favorite and then purposefully savor each bite. Take in the sight, texture, smell, and flavors, as if for the very first time.

 4.       Be entertained by your taste buds – When eating your favorite foods, notice how your taste buds will “sing” loudest during the first few bites.  The first bite of food has the highest taste intensity. The taste experience dulls after about three bites because your taste buds get saturated like sponges. Try it out for yourself. Eat one bite with your full attention on taste and compare it’s intensity to that of the second, third, and fourth. You might be amazed by what you find.

 5.       When all else fails, EAT! – If you’ve overeaten, you might be tempted to starve yourself the next day to make up for it. That may, ultimately, set you up for failure and overeating.  A sensible strategy for recovering is to come back to eating everything three- four hours while selecting from Greenlite’s food plan of lean proteins, fresh vegetables, fruit, and dairy. Greenlite also has a Two-Day Protein Only meal plan that can allow you to recover a little faster. Ask your educator or any of the Greenlite staff for more information.

Written by Maria Sayare, Greenlite Health Educator

Did you know that fatty acids were originally considered Vitamin F when they were first discovered in 1923? Later, they were classified as fats.  Now, finally, they are getting their due respect as therapeutic nutrients for the body.

Our bodies don’t manufacture fatty acids naturally, so we need to obtain them from healthy foods, which is why they are called essential fatty acids. Every single cell in our bodies is made from this source of fat.  There are 20 different types of fatty acids, but they are all derived from two basic fatty acids called alpha-linolenic acid (omega-3) and alpha-linoleic acid (omega-6).

So what do these fats do for us?  A better question might be: what don’t they do for us? 

As previously mentioned, every single cell in your body needs these fats to function.  For example, fatty acids in your nerve cells maintain the nervous system, which is the communication center for your entire body.  In your eye cells they are found abundantly in the retina, which is vital for sight. 

 Have you ever heard of the term “fat head?” There’s a reason for it. Our human brain is made up of about 60% fat, so it needs essential fatty acids to function effectively. In fact, these fats promote the connection of brain cells to each other, ensuring the transmission of brain signals.  

Proper amounts of essential fatty acids assist the immune system and act as an immune shield from germs and microbes. Your body also needs fat to absorb fat-soluble vitamins such as vitamin A and D, both invaluable to the immune system.

Omega-3 and 6 fatty acids are also important for making prostaglandins in your body. Prostaglandins are hormones that regulate activities in your body including inflammation, pain and swelling.  They contain natural anti-inflammatory compounds that may even relieve the symptoms of arthritis and autoimmune diseases.

Fatty acids have amazing cardiovascular benefits as well – they regulate blood pressure and are natural blood thinners that prevent blood clots that can lead to heart attack and stroke.  

Fatty acids play a crucial role in the digestive tract. They influence the structure of the cells lining the intestinal tract, as well as the “villi” in the gut, through which the absorption of nutrients takes place by increasing the thickness and surface area of the digestive-absorptive cells that make up the insides of our intestines. This results in improved digestion, better absorption of nutrients, less absorption of allergens, and overall better health.

Continuing  studies are finding that compounds in essential fatty acids can block tumor formation in animals, and test-tube studies have documented that omega-3 fatty acids can inhibit the growth of human breast cancer cells. 
Fatty acids are the most abundant fat in breast milk vital to infants because of their ability to nourish a child’s growing brain and eye development.  Omega-3 fat is important for connecting brain cells to each other and making sure brain signals transmission gets through adequately.

Low levels of omega-3 fatty acids have been linked to an increase in dementia, mood changes, memory loss, and visual problems. In a Swedish study, elderly patients with Alzheimer’s disease were found to have lower levels of the omegas than healthy older people. Studies done at Purdue University showed that children diagnosed with attention deficit hyperactivity disorder had lower levels of these essential fatty acids. 

A diet low in essential fatty acids could result in skin problems such as dandruff, eczema, splitting nails, and dull, brittle hair. 

In fact, according to Michael Murray, ND and Joseph Pizzorno, ND well-known and respected Doctors of Naturopathic Medicine, related that research indicates that over 60 health conditions may benefit from EFA supplementation.

Also worthy of note is how biological effects of the omegas are mediated by their mutual interactions, particularly when they are imbalanced. A fatty acid imbalance can cause many hormonal and chemical problems. It is estimated that about 90% of the American population is lacking omega-3 because we consume so many processed foods and grains that are grown with omega-6’ sources. Some authorities suggest approximately 10%-20% of our total caloric diet should consist of these essential fatty acids particularly the omega-3’s. Other researchers say we should have at least a 1:1 balance and still others suggest a 3:1 or 4:1 ratio (the 3’s having the predominant ratio.).

Exactly how much a person needs depends on numerous factors. Even the RDA’s, as outdated as they are, have not established any requirement on the 3’s and 6’s whatsoever (shame on them). In my own studies at Bauman College, it was suggested to consume 1,000-2,000 milligrams daily of omega-3’s for maintenance levels. Individuals with severe heart problems or other major health issues may need more, but this should be monitored by doctors. We do know men need more, and certainly stress and disease affect how much we need.  Consuming too many bad fats increases the need for the omega 3’s as well.

Eating 3-4 ounces of wild (not farm raised) salmon two times a week would constitute a sufficient amount of omega-3’s, unless one was eating an overabundance of omega-6’s from processed foods and/or consuming more grain fed animals, which would contain higher levels of omega-6.

So where else can you get your essential fatty acids in your food? Wild fatty cold water fish is the best source. Salmon is the best, followed by herring, sardines, mackerel, tuna, bluefish, cod, flounder, shrimp, or krill (a shrimp-like fish usually found in supplemental form). You certainly can supplement with quality fish oil (tested for purity and Mercury levels) like Nordic Naturals or Spectrum if you can’t tolerate fish. High quality flax oil is high in fatty acids (the seeds are mostly fiber so it is not recommended as the best way to obtain sufficient amounts of the oil). Make sure you keep it refrigerated, oil and/or seeds, as it renders it rancid and useless and maybe even harmful).

Other good sources include walnuts, almonds and other nuts, dark green leafy vegetables and greens, lean meats (preferably grass fed), and eggs (preferably farm raised). Hemp is also gaining popularity as a good source of the 3’s.

For those who complain about “burping the oils up” after consumption, try freezing the capsules or get a formula that contains lipase (a fat enzyme for its digestion) to help you digest it better.

Written by Elaine Murphy, certified nutritionist and GreenLite educator.

Written by Elaine Murphy, nutritionist and GreenLite Health Educator

In order to make assembly style meals work during the week, shopping and planning have to be a priority and done at least once a week, no exceptions. If your ingredients aren’t there nothing about mealtime will be quick and easy. Schedule your weekly shopping just like other appointments.

Shortcuts to quick meals:
• For the quickest simple assembly style meals, purchase pre-cooked chicken tenders, strips and pre-cooked/prepared protein sources (check your Greenlite protein list). Most of them freeze well. A rotisserie chicken or a fresh turkey breast from the deli works too. Or you can pre-cook lean protein sources such as chicken, turkey, pork tenderloin on the weekends and freeze if needed. (Tofu and pre-cooked shrimp are also acceptable.)
• Frozen and/or pre-washed fresh veggies, chopped cabbage and salad green mixes are available everywhere to help you avoid washing and cutting if you don’t have the time.
• Learn to prepare double meals, especially on the weekends. Use as leftovers for lunch or dinner.

Meals in Minutes

“Salad” Meals

Ingredients: Greens and veggies of choice, low-fat, low-carb salad dressings like the “spray” versions that are available (lemon juice, balsamic vinegar, even salsa with vinegar work well too with tiny amounts of olive oil if desired) and your choice of lean protein like chicken/turkey breast, salmon, canned tuna/salmon/chicken, tofu, and beans (limit as permitted on your plan). “Tuna Creations” are great for lunches but watch carbs depending on the flavor you pick.

Try different versions:
Try a Spinach Salad with a small amount of almonds or walnuts. Top with protein and other veggies of choice (tomatoes, mushrooms, onion). The spinach can be wilted (microwave a few seconds) and the protein can be warmed during the cooler seasons. Balsamic vinegar and olive oil are a nice dressing for almost any salad. Try a Baby Gourmet Greens Salad. Top with protein/veggies of choice and onions, tomatoes, cucumbers and veggies; use your choice of allowed dressing ( also see handout of dressings); or pick a “spray” dressing of your choice. Try a cabbage salad, top with protein, veggies of choice (snow peas and water chestnuts are great with this). Add caraway, chopped onions, olive oil (one teaspoon) and vinegar and soy suace to taste. (Add Shirataki noodles and chopped almonds too if you like.) Try a Mexican salad, top with protein choice, tomatoes, onion, cilantro and Mexican herb blend (cumin, chili powder, red pepper) with salsa and vinegar as a dressing. Or try an Italian salad with protein choice with sun-dried tomatoes (1 tablespoon, drain oil) tomatoes, onion and Italian herbs spice blend; fresh or dried extra basil is great too if desired.

Easy Omelet Meals are Minute Meals! (If you buy egg beaters and pre-cut veggies)
Use egg whites only, (Egg Beaters are fine and even easier) or half egg whites and half the amount of yolks to cut calories, cholesterol and fat. Make an omelet like you would normally do but use Trader Joe’s olive oil cooking spray. Try going gourmet. Add veggies such as fresh mushrooms, tomatoes, onions and fresh spinach; season with salt and pepper. To give this a special rich taste add in 1 teaspoon low-fat, non-fat cream cheese or Fage yogurt per serving. Check our recipe box for more enticing egg recipes.
You can add other chopped cooked veggies too like green beans, zucchini, and a dash of thyme, and red onion. (Fresh herbs are always a great addition to any dish, especially egg dishes).

Stir-fry Made Simple
Ingredients:

• Pre-cooked and/or frozen chicken strips, port tenderloin or shrimp
• Frozen of pre-cut Asian veggies (no sauce)
• A serving of “free” Shirataki noodles available at Safeway, Whole foods and Asian markets (see handout about these noodles for more information.)

Optional but nice:

• Freshly grated ginger and roasted sesame seeds

Directions: Take out frozen chicken the night before preparing. Combine chicken and veggies and stir-fry with olive oil spray. Top with ginger and pinch of sesame seeds if desired.

Don’t forget the Rotisserie Chicken
Although this might have some fat, (just blot any excess oil off chicken before consuming.) This is probably the easiest dinner ever! Pick a chicken up for dinner, have it for dinner with some veggies or a nice salad and then use the leftovers in any of the ideas above.

Have you got “forbidden foods” in your diet? (Or foods that you label as good or bad.)The other day I mentioned making peace with your food and this goes right along those same lines. The moment you label it forbidden you find you want it more. If you really want something that really isn’t that healthy, go ahead and have a moderate amount of it and don’t deprive yourself of it. (Just don’t do it all the time of course!) Some people find all they need is a small taste to feel happy. You can certainly do that if it doesn’t send you off on a binge. Or you might also want to look for substitute items and/or at least compensate with extra activity if you are trying to lose weight.

Over the years I have established a rule about these kinds of foods which have helped me overcome this notion of forbidden foods. If I bring a specific food into the house and I constantly get into trouble with it I won’t bring it in again for awhile. I give myself permission to try this again in a few months or so and usually over time I learn that I really can learn to moderate most foods.

Do any of you readers have established methods of learning how to handle these “forbidden foods” once in awhile?

Written by Elaine, certified nutritionist and GreenLite Health Educator

It’s not only what we eat, but also how it’s cooked. Cooking method matters and some are better for your health and your waist line than others. The following cooking techniques preserve both flavor and nutrients while adding very little (if any) fat: baking or sautéing instead of frying, steaming instead of boiling or simmering.

Steaming
To steam is to cook food over boiling liquid in a tightly sealed pan. The steam released from the liquid surrounds and permeates the food with moisture and heat. Steaming cooks food gently, and because the liquid never touches the food, it is less likely to jostle or absorb too much water. This means food retains its shape, color, and texture. Steaming is a great light cooking technique because it involves no fat. And unlike boiling and simmering, which leaches minerals from food, steaming keeps most of the nutrients – as well as the flavor and color – intact. Guidelines for successful steaming:
• Best foods to steaming: foods that need moisture and foods that should be soft and silken rather than crunchy or caramelized. Almost all vegetables are good candidates (with a few exceptions, such as spongy vegetables like mushrooms and eggplant).
• Equipment – Steaming requires a pan or a pot with a heavy well-fitted lid and a rack to support the food over the liquid. Creating a good seal with the lid is crucial for holding in steam. If the lid does not fit tightly, the pan can be covered with foil, and then top with the lid. Many cookware sets come with steamer inserts. Another option is a collapsible metal vegetable steamer.
• Liquid – Add just enough liquid to produce a high volume of steam without intruding through the holes in the steamer. Do not allow the water to touch the food or you will end up boiling and overcooking it. No matter how firmly you cover the pan, the liquid will eventually boil away, so check the liquid level occasionally. If needed, carefully add extra boiling water to the pot, not directly over the food.
• Safety – Steams are extremely hot. Open the lid away from you so that the stem is released away from your face, and use baking mitts to pick up the steaming rack.

Sautéing
To sauté is to cook food in a minimal amount of fat over relatively high heat. The browning achieved by sautéing lends richness to the food. And because the food is cooked quickly, the integrity of the flavor and texture remains intact. Guidelines for successful sautéing:
• Best foods to sauté – because food spends only short time in the pan, best foods to sauté are those that are naturally tender. For example, tender vegetables such as asparagus, sugar snap peas, mushrooms, onions, and bell peppers.
• Equipment – use either a skillet or a sauté pan, that have a large surface area, so food is less likely to become over cooked. Choose a pan with a dense bottom that evenly distributes heat.
• Size matters – cutting food to a uniform thickness and size ensures that it will cook evenly. Have the ingredients prepared before heating the pan.
• Heating the pan adequately – Be sure to warm the pan over medium-high heat for a few minutes. It needs to be quite hot in order to cook the food properly. If the heat is too low, the food will end up releasing liquid and steaming rather than sautéing.
• Adding liquid – Once the pan is hot, add the oil and swirl to coat the bottom of the pan (for low-fat cooking use cooking spray such as PAM). Heating the oil with the pan may cause food to stick, because the oil may not be hot enough. Heat the fat for 10 to 20 seconds and then add the food. If more liquid is needed to prevent burning, use a small amount of vegetable broth or low-fat chicken broth.
• Avoiding overcrowding – It is crucial that only one layer of food cooks in the pan at a time. Food releases steam when cooking. If that steam does not have enough room to escape, it stays in the pan, and the food ends up steaming rather than sautéing and will not brown.
• Tossing and turning – Stir frequently (but not constantly as in stir-frying) to promote even browning and cooking. Cubes of tofu should only be turned once or twice so they have enough time to form a nice crust, which also keep the tofu from sticking to the pan.

Roasting
To roast is to cook with dry heat, usually in an oven. Roasting causes caramelization of the surface of the food, which gives vegetables a richer, sweeter flavor.
• Best to roast – Particularly suited for roasting are tubers, root vegetables, asparagus, bell peppers, tomatoes, cauliflower, eggplant, summer squash, and zucchini.
• Method – Preheat the oven to 400º F. In a bowl, toss the cut vegetables with extra-virgin olive oil to coat them evenly or spray with a cooking spray. Transfer the vegetables to a baking sheet or roasting pan, sprinkle with salt, herbs and spices.
• Size matters – Cutting food to a uniform thickness and size ensures even cooking.
• Avoiding overcrowding – Use a roasting pan that is large enough but not crowded. Overcrowding steams vegetables and leaves them limp rather than tender.
• Cooking times – Vegetables have varied roasting times, depending on their density and size. If roasting different types together, cut the denser ones in smaller sizes so that all vegetables cook and become tender at the same time. Tomatoes, summer squash and eggplant need relatively short cooking time.
• Turning and basting – Vegetables should turned occasionally, to prevent burning. In addition, vegetables that require long roasting time should be basted occasionally while cooking, with vegetable broth or low-fat chicken broth, and stirred gently.

Written by Michal, nutritionist and GreenLite Health Educator