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Some words about SUMMER'S BLOG

I love peanut butter, avocado and oatmeal. Not together of course, but nearly any recipe that calls for these ingredients I'll probably enjoy. I have the misfortune of living with some food sensitivities but the extreme fortune of knowing what those sensitivities are - gluten (only mild, thank goodness), nightshades, lactose, and refined sugar. I'm not a formally trained chef, but I love cooking (and eating!) delicious, guilt-free food. I'm a fitness model, certified nutrition coach, trainer and an IFBB pro bikini athlete... and I eat 6 times a day. When I'm not in the kitchen preparing something extraordinary, I'm - in the gym, rushing off to an audition, at a photo shoot, studying nutrition, or planning a vacation. Hope you enjoy my site! For nutrition consultations or more information on training, contact me at summerwhitefitness@gmail.com

Vegetable Melange

I looked in my fridge the other day and was a bit taken aback. I’ve been receiving lots of gifts from friends that know I love a clean dessert. Obviously I  practice self control, so I let things pile up, not wanting to gorge and indulge too often.  So to my surprise my fridge was giving off more “fatty” than “fit – strawberry cashew cheesecake, chocolate cacao nib coconut milk ice cream, stevia sweetened low carb dark chocolate bars, and xylitol almond butter truffles… oh my!

As I took one small square of dark chocolate and topped it with some freshly ground, organic peanut butter, I thought about the state of health in our world today.  If the fridge of the fun fit travel girl was teaming with treats, albeit low carb and refined sugar free, I can only imagine what my neighbor is hoarding!

I got hooked on dark chocolate on my recent trip to India. Strange place to get acquainted with chocolate, right? Well, you have to imagine, India is close to Europe and from Europe comes Cadbury, Ritter Sport, Lindt, and countless other amazing chocolatiers. Typical Indian sweets usually consist of milk, sugar, flour, oil, spices, and  dates, but then again, so do most of their dishes.

It’s surprising that India’s #1 killer is coronary heart disease, when you think that most Indians are vegetarian. What you realize, upon further investigation of their diet, though, is their intake of refined starchy carbohydrates, vegetable oils, and lean protein is all out of whack.

When you consume a diet consisting of mostly high glycemic starchy carbs like white rice, processed wheat flour, potatoes, and chickpeas, that cause sugar spikes in your blood, you can become insulin resistant and prediabetic. When you consume lots of refined omega-6 polyunsaturated fats like sunflower oil, corn oil and soybean oils,  you are creating a pro-inflammatory environment in your organs and tissues. Balancing your diet with foods rich in omega-3 fats like salmon, fresh vegetables and whole grains (steel cut oats and quinoa), as well as foods high in fiber, vegetables, lentils, and nuts, will decrease insulin resistance, inflammation, cholesterol and even your risk of heart disease.

So to stress this point, I’d like to give the recipe of one of my all time favorite clean eats. This is a simple vegetable melange, or medley, that can be paired with so many things and is easy to make in bulk. I love a great salad, but some veggies are better cooked as heat brings out their phytonutrients. Again, there is that concept of balance! 

Vegetable Melange
Serves 10

1 full stalk of organic asparagus
1/2 organic red onion
4 organic zucchinis
8 oz organic crimini mushrooms
2 tsp olive oil
1 tbsp garlic powder
1 tbsp onion powder
2 tsp cumin powder
1 tbsp Dijon mustard
2 tsp balsamic vinegar
fresh ground sea salt and peppercorn, to tast

Finely dice all vegetables. Heat oil in large skillet over medium high flame.  Add red onion and asparagus, cook for 3-4 minutes, stirring frequently. Add zucchini and mushrooms, cooking for an additional 5-7 minutes or until all veggies have become tender. Add all seasonings and stir well to combine.

This entry was posted in Asparagus, Dinner, Lunch, Mushrooms, Nutrition Tip, Onions, Recipes, Zucchini. Bookmark the permalink.

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