Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts

Thursday, March 29, 2018

Another yogurt dilemma, this time it's a pizza solution!




                It was again a moment of too much yogurt in the house. Again a question of how to put it in other dishes. I saw a video about pizza dough made out of yogurt and flour, so I decided to give it a try. The recipe called for equal parts of self-rising flour and yogurt; then, you add flour as needed until you have a dough. I did not have self-rising flour, but quick research showed me that adding 1.5 tsp baking powder and 0.5 tsp salt to 1 cup of all purpose flour will make it into self-rising flour.

                I started with 2 cups of flour, to which I added the baking powder and salt. Then I added the yogurt and started mixing. I had to add a lot more flour because the dough was too sticky. I think that this could be remedied by using Greek rather than regular yogurt, or straining my homemade yogurt to remove more of the whey and make it thicker. I’ll try straining my yogurt next time I make this pizza dough. Anyway, I kneaded my dough until it looked like pizza dough.

I divided the dough into 3 balls and rolled each one out on a foil-covered toaster tray that I lightly greased with canola oil. Instead of using sauce, I spooned on some canned diced tomatoes (leaving the liquid in the can.) Then I sprinkled on some cheese and topped it with assorted vegetables. My favorite vegetables for decorating pizza are onions, mushrooms, colored peppers, and zucchini. It is a good way to add vegetables to themeal, and of course, they add so much flavor to the pizza. I like to sprinkle the top with oregano, garlic powder, and onion powder for some more yumminess.

After baking the first pizza in the toaster oven at 375⁰ for 20 minutes, the crust looked browned and the vegetables were getting toasted. I cut the pizza and I saw that the dough had gotten soggy from the vegetables, though it was clearly cooked through. For my second pizza, I upped the temperature to 400⁰, and the result was better. The dough was firmer and the vegetables were fully roasted. I will try par-cooking the dough for 10 minutes before adding the toppings next time I make this...I think that might work even better.

Definitely the second pizza tasted better, though they both looked nice. This recipe was a good idea, but I think that with a bit of tweaking for the recipe and cooking, I’ll have a better pizza next try.

it became dough!

all rolled out

got the diced tomatoes and cheese

and some decorations


out of the toaster....(note that the decorations don't match the prior picture...this was the second pizza. that one was the first.)

now I cut it into slices

Thursday, February 1, 2018

Try Something New!

                I often talk to my patients about trying new foods. I have countless patients who have told me some variation of, “I don’t eat vegetables…no, none…well, I do eat French fries.” Some of them are up for the challenge to try a new vegetable when I suggest it. I remember a teenage patient who was a no-vegetable guy, and he agreed to try one new vegetable before I saw him for his next appointment. He came back and told me he had asparagus in a cheese sauce, and they were “not too bad.” I was so proud of him. (Bringing up the nutrient profile of cheese sauce was not going to happen at that moment!) Since then, he has tried so many more vegetables and actually eats vegetables every day. We often laugh together about how he used to eat no vegetables.

                Given that I am constantly telling my patients to try new foods, I have also started to be more adventurous with what I eat. Here are a few foods or dishes that I have tried for the first time within the past few months.

  • Shaksuka
  • Grilled tofu
  • Eggplant
  • Stir-fried cabbage
  • Overnight oats
  • Kabocha squash


                I think that trying new foods is exciting…mostly because I now have more foods in the world that I can enjoy!


                In the comments section, tell me what new foods you have tried that you now eat often. 

Thursday, November 30, 2017

Grocery List: Some of the Cheapest and Most Nutritious Foods

  • Beans (dry beans have no sodium while canned beans do)
  • lentils
  • chickpeas (dry chickpeas have no sodium while canned beans do)
  • oatmeal (the large canisters are cheaper and do not have added sugar, unlike some of the individual oatmeal packets)
  • popcorn kernels (air popping is a no-fat added method to prepare)
  • milk
  • yogurt (the store brand will be cheaper, plain yogurt will not have sugar added)
  • cottage cheese (the store brand will be cheaper)
  • eggs
  • peanuts or natural peanut butter (choose the peanut butter that only has peanuts and salt as the ingredients)
  • canned tuna fish
  • cabbage
  • potatoes
  • sweet potatoes
  • summer squash (green or yellow zucchini)
  • winter squash
  • beets
  • onions
  • tomatoes
  • apples
  • bananas
  • in-season fruit
  • frozen berries, strawberries, etc
  • lettuce
  • carrots
  • canned tomatoes
  • frozen mixed vegetables, broccoli, cauliflower, carrots, spinach, kale, etc (the ones with sauce will have added fat and sodium; the plain ones are just that—plain vegetables)
  • brown rice
  • while wheat pasta
  • water

In the comments section, let me know which foods you have found to be inexpensive.