Tag Archives: veggies

Sheet pan Roasting – Full dinner on a pan

The Victor crew has noticed a trend on Pinterest and Instagram is to use sheetpans to roast entire meals.

On Instagram you can get some inspiration by searching for ‘sheetpansuppers’ or ‘sheetpandinner.’

With Pinterest you can search ‘sheet pan dinners,’ ‘sheet pan dinners healthy,’ ‘sheet pan dinners chicken,’ etc. Many people have devoted full boards for these clever meals.

You can roast just about anything. The trick to doing this is to make sure you coat everything well with olive oil and your favorite seasonings. Be sure that the first things you put on the pan are the items that take longest to roast if some foods take longer than others.

We like to roast chicken with potatoes, sweet potatoes, and beets. Bone-in chicken takes a little longer as does the potatoes and beets depending on how big you cut them. What do you like on yours?

Veggie Spaghetti

It seems one of the latest trends is vegetable spaghetti. The Victor crew saw some in our local grocery store and it had zucchini, yellow squash, onions, and peppers. You can also make them from other vegetables like rutabagas, carrots, daikon, or even pumpkin. Then of course there is spaghetti squash – makes itself into spaghetti for you after roasting it.

If you have a mandoline, you can easily make them with the julienne attachment. This would make the spaghetti as long as the vegetable There are also a number of different types of spiralizers if you want longer spaghetti. Some work manually like an old-fashioned pencil sharpener where you twist the zucchini in it like a pencil and it comes out in a long spiral. There are also spiralizers with cranks that do most of the work for you.

Suggested ways to serve
Once you have some zucchini spaghetti made, saute it in a pan with a little olive oil. Season with lemon, sea salt, and black pepper. You can also add some fresh herbs. You can serve it with bolognese sauce or basil pesto.

For carrots, saute in olive oil, again season with lemon, sea salt, and black pepper. We like a little basil on our carrots.

If sweet potatoes are your jam, saute them with a little olive oil and add a little salt and ground pepper. If you want fresh herbs we suggest a little rosemary or sage.

Healthy Snacking

Like we mentioned last week, if you tend to snack, keep some veggies and fruits ready for snacking on in your refrigerator. Make it easy to grab some carrots, celery, peppers, apple slices, etc.

Teach your family the difference between healthy snacks (fruits and veggies) and occasional snacks, like cookies, desserts, sweets.

Feeling hungry? Try water with your snacks. Add slices of fruit or a splash of 100% juice for some flavor.

Instead of filling a cookie jar, fill a basket with fruit.

Try some plain yogurt and add your own fruit. This way you control the amount of sugar added. Try a little honey instead.

More Healthy Eating Tips

Here are some more things to try to stay on track.

Add vegetables into your regular dishes. Try adding spinach or zucchini to pasta or peppers or other vegetables to tacos. Add spinach, peppers, and onions to omelets. Put a handful of baby spinach leaves in your sandwich.

Don’t be afraid to try fresh, frozen, and canned fruits and vegetables. Fresh produce in season is the best. Frozen would be second best option as there is nothing added. For canned vegetables be aware of the sodium content in them and choose the lower sodium option if you see them. For canned fruit, try fruits with no added sugar, packed in water, or packed with 100% juice (not syrup).

If you pack meals for others in your family, add some cut up fruits and veggies. Keep some fruits and veggies to use as snacks in your refrigerator.

Summer Pasta-less Salad

Summer is the season for picnics, cookouts, and barbeques. I asked Jody Victor®  to tell us about one of his favorite summer recipe traditions.

Jody Victor®: Hey, Steve, one popular staple of these summer traditions is the pasta salad. If you’re trying to cut down on carbs, you can use summer squash for the pasta. Simply remove the peel using a vegetable peeler. Then continue using the peeler to make your “pasta” noodles. Add your favorite dressing and veggies for your own healthy pastaless pasta salad. The possibilities are endless. Be creative!  Here is one variation you can try:

2 zucchini, shaved thinly with a vegetable peeler

2 yellow squash, shaved thinly with peeler

1 Tbsp olive oil

1 cup cherry or grape tomatoes, halved

1 jar Kalamata olives, drained

1 bunch green onions, sliced thinly

4 cloves garlic, finely chopped

1/4 cup basil, coarsely chopped

1 Tbsp oregano, chopped

Salt and pepper to taste

Mix it all together and enjoy!

Thanks, Jody!

All the Best!

Steve Victor