Wednesday, February 1, 2017

 

 

OVEN ALCHEMY

 

 

 

 

 

 

This is the alchemy of roasting vegetables, and it will change the way you think about eating them. Roasting enhances the vegetable’s flavor and allows the natural sugars to caramelize, bringing out a slight sweetness.

It’s the same with broccoli, cauliflower and beets, which I slice thin and turn into beet chips. They’re all vegetables my kids would pick at when steamed, but they’re devoured after a little time in a hot oven.

According to the August 2016 article, roasting vegetables does change the nutritional profile and diminish some nutrients, but it can make others easier to absorb. To avoid creating deficiencies, it’s always better to vary how you prepare your vegetables, rotating raw, roasted, steamed and sautéed fare. But if it’s a choice between no vegetables and roasted vegetables, the latter is clearly superior.

Roasting Tips

If you’re ready to try roasting vegetables, here are few pointers to keep in mind:

  1. Cut the vegetables into pieces that are the same size. If your broccoli florets are wildly different sizes, they will cook at different rates, and you’ll end up with some burned, some undercooked. You don’t have to get out a ruler, but aim for pieces of similar size when prepping your veggies.
  2. Line your baking sheet. This is something I don’t often remember to do because I’m usually in a rush, but sometimes the process of caramelizing leads to a burned pan. You can line with foil, parchment paper or a reusable silicone baking mat that rests inside the baking sheet.
  3. Give the veggies some room. When the vegetables are overcrowded, they will steam and become soggy instead of caramelized and deliciously crispy. Give the vegetables plenty of space: They shouldn’t touch each other.
  4. Flip or stir halfway through. Roasting vegetables is not like roasting meat. You need to flip them over halfway through the roasting time to make sure each side gets well roasted.

Kale Chips

Ingredients (Serves 2-4)

  • 2 bunches kale
  • 1-2 tbsp. olive oil
  • Salt

Directions

  1. Preheat oven to 350 F. Line two baking sheets with parchment paper. (If I’m in a hurry I don’t line the baking sheets. It’s not essential.)
  2. Remove the kale leaves from the stems. An easy trick for doing this is to hold the end of the stem with one hand and place the pointer and thumb of your other hand on the stem, just above the leaves. Slide your fingers along the stem, tearing the kale leaves off as you go.
  3. Wash and thoroughly dry the kale leaves. The drier, the better, because wet leaves will lead to soggy kale chips. (I get my kale from a nearby organic farm, so I skip washing it.)
  4. Tear the leaves into larger-than-bite-sized pieces (they will shrink quite a bit in the oven) and place in a large bowl. Add 1 tbsp. of olive oil and toss with your hands. The kale should be lightly coated with oil. If the leaves seem dry, add another tablespoon of oil.
  5. Spread the kale evenly onto the two baking sheets and sprinkle with salt.
  6. Bake for 12 to 15 minutes, tossing the kale once halfway through and switching the position of the baking sheets. Once the kale chips have been in for 10 minutes, check frequently so they don’t get burned.
  7. Let the kale cool, add salt to taste, and try to eat some before everyone else gets to it.

Read the full article and get even more recipes HERE.

 

WOD
“Open Wod 14.4”
14 Minute AMRAP:

60 Calorie Row
50 Toes-to-Bar
40 Wall Balls 20/14# @ 10/9 ft
30 Cleans 135/95#
20 Muscle Ups (Ring)

Core Down
2 Rounds:

60’ Lid Slide

RX
JFruh 177
Josh C 176
Big Ben 175
Cates 175
Tammi C 141
Kirk 184
Bill F 180
MIchelle 154
Jeff W 166
Sully 166
Munique 168
Barry 181
McKown 180
CarolAnn 150
Jen D 160
Nicholl 174
Travis 189
Mandy 160
Toph 181
Story 185
LMello 175
Christy 146
Bre 150
Carrie 163
Annie 151
Herder 170
Max 180
Mer 180
Cory 180
Karen 178
Aimee 156
Joe 182
Pat 180
DLay 190
Jason 170
Gene 133
Sarah 165
Min ?
Connor 168
Aubree 174
SP K 169
DP 175
Kayle 154
Marion 177

MOD
Megan 177
Trent 177
Max R 180
Shaq 190
Zach 160
Holly 164
Sarah 155
Amanda 177
Erin 165
Barb 158
Ariel 178
Chad 178
Tonya 180
Jeremy A 166
Liana 175
Chris 200
Brian 182
Elise 164
Scott 166
Carol 162
Kristin 164
Craig 165
Meg 170
Sabrina 165
Karen 169
Amy B 170
Tweedy 183
Courtney 180
Jen R 170
Andy 180
Talitha 165
Jenny 150
John 165
Amber 140
Grace 178
HMroz 173
Kanon 180
Ryan 169
BRad 175
Jen C. 174
Jason C. 162
Kevin 175
Dave N. 168
Tedd 182
Ellie 161
Bre 150
Scott 170
Sean 165
Ren 200
LC 180
Jen S 150
Beth 143
Denise 162
Tracy 160
Danny 148*Welcome
Susi 154
Chad 150
Jeff L 158
Don 165
SPrinkles 183
Eric 162
Amiee 165
Ally 157

X1

Skill

Thruster
Med Ball FS

Strength
6 Minute EMOM:

5 Thrusters

WOD:
8 Minute AMRAP:

10 Med Ball Front Squats
10 Box Jumps

CORE DOWN
3 Rounds

10 Ring Rows

 

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