Oven Roasted Potatoes

Oven roasted vegetables add something special to the table during any season. Consider coming up with your own selection of vegetables as the season changes and different produce becomes available.

Roasted Vegetables

Preheat oven to 350 F.  Serves 4.

Ingredients

  • 2 Onions peeled and quartered
  • 6 Potatoes washed and quartered (optional peeled)
  • 3 Carrots quartered
  • Red Peppers
  • 2 tsp FRESH Fresh Rosemary chopped (1/2 tsp dried)
  • 1 tsp Salt
  • 1/4 tsp Pepper to taste
  • 1/4 c. Olive Oil

In an oven proof dish, add all ingredients and mix well with a spoon.  Place into oven and allow to bake for 1 hour. Stir after 30 minutes. For a crispier outside place under broiler for 5-7 minutes

Read Your Palm, Determine Your Diet

Open hand, read your palm to know your serving size of meat.

Read your own palm and know your personal dietary needs. An open flat palm (don’t include the fingers) shows the size of meat, poultry or fish that YOU should consume. The thickness and the length of the palm perfectly identifies your personal protein needs. While an individual’s fist size (closed hand) can give you your own serving size for fruit and vegetables.

Your fist size determines your own single serving.

Clear the confusion over serving size, don’t let it upset your apple cart and ruin your diet! By better understanding what a serving size may look like, consider these unique tips to trigger your memory the next time your prepare a meal, or go out to eat a restaurant. Ones body can tell an individual how they must eat to meet their own individual needs. Remember, in order to not over eat, drink (245 ml) 1 glass of water before your meal and another during the meal.

Serving Sizes: Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.

  • 1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease)
  • 1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
  • 2 tablespoons (Tbsp) is about the size of a large walnut.
  • One ounce of hard cheese is about a 1 inch cube.
  • 3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.
  • 1 ounce of cooked meat, fish, or poultry is about 1/4 cup (c).
  • 1/2 cup of fruit or vegetables is about half of a fist (A serving of cooked vegetables is 1/2 cup (1/2 handful) or 1 cup (1 handful) raw.)
  • 1 cup of food is the size of a fist, or 8 fluid ounces of liquid.
  • 1-1/2 cup (12 fluid ounces) of liquid is the size of 1 soda-pop can.
  • 1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.

The American Dietetic Association counsels that individuals maintain a healthy lifestyle by
including the following into their dietary intake:

  • 4 Serving Fruits
  • 5 Servings Vegetables
  • 2 Servings of Milk
  • 2 Servings of Protein
  • 2 Servings of Healthy Fat (2 Tbsp of Extra Virgin Olive or Canola Oil)
  • 6-11 Servings of Bread (Determined by body size; men eat more bread servings, while women eat less.)
Be smart and plan each meal! When choosing foods, aim for a daily total of 25-38 grams of fiber that will come from Vegetable, Fruit and Multi-Grains.
By: Kimberly Crocker- Scardicchio

References

The Olive Tree

A handful of olives each day improves the health of the body.

The history of the sacred olive tree’s goodness extends from peace offerings between “The Powers” of countries and cities, to its fruit’s medicinal benefits.  Before presenting how the olive is processed, enjoy some trivia on the olive tree and it’s influence on society.

  1. Genesis states that Noah received an olive branch from a dove once the flood waters receded. Christians continue with the tradition of exchanging small olive branches as a sign of peace one week before Easter.
  2. The name Athena is said to bare the name of the Olive Tree with the Olympic Crown being made of olive branches.
  3. Olympians  and other individuals used olive oil to make their skin more supple.
  4. Extra Virgin Olive Oil (EVOO) is used as a medicine in order to improve healthy cholesterol (HDL) and reduce the bad cholesterol (LDL). The quality of nutrient’s work as a hammer and chisel, helping to reduce plaque build up in veins and arteries.
  5. Thousands of  years of history and research have shown the importance of olive oil. World history indicates that in 2000 b.c. Egyptian’s imported Olive Oil from Crete, Syria and Canaan.

Generations of farmers and their  knowledge on handling of the fruit is passed down through time and right to our kitchens where the tree of life provides us with vitamins and minerals that satisfy our bodies keeping them healthy and strong.

EVOO a.k.a. Liquid Gold

Homer called it “Liquid Gold” and so the name stuck since Greek times. Extra Virgin Olive Oil, a name from “Oleum” (oil ) Gk and “Elaion” (olive tree ) Gk, originates from “El’yon” (meaning superior) Gk. Todays largest producers of Olive Oil are: Spain, Italy and Greece. Spain & Italy perform multiple presses on olives, while Greece is the number one  producer of Extra Virgin Olive Oil (a single first press).

Olive trees are pruned yearly. The height of fruit production is 20-25 years per branch and then it is removed. By alternating the cultivation of branch shoots, olive trees can live 300-600 years.

Olives await their press

In late fall and early winter, large nets are spread around the tree, olives are combed from the branches with rakes, combs or shakers, then placed into a large wagon. They await their press within the first 24 hours of being collected. The olives are removed from the wagon and elevated into a wash bin, separated from leaves and insects, ready for press.

Old olive press

Olive presses have evolved over time! Two stone wheels once stood vertically to each other with a large pole balancing them in the center. A donkey was roped onto the pole and would walk in circles, causing the wheel to rotate and press the olives, resulting in a beautiful green ribbon oil streaming from the attached siphon. Archaeologists found 100 olive oil presses dating back to 1600 b.c. in “the fertile crescent”, the stomping grounds of Lebanon, Israel and Palestine. The ancient presses would have produced between 1,000 to 3,000 tons of olive oil per season.

Once in press, the water and oil are separated from the olive.

Today olives are more easily pressed with their oil extracted and water being separated from the fruit. There are 3 presses performed on a single olive in modern times. Description of “Cold Press Oil” is reference to when the olives were obtained and pressed; November-January for most countries north of the equator! Looking through the screen, one can observe the pressing of the olives! The filaments are an earth color, soon to come out yellow-green as the pits and olive skin are sorted from the oil.

Olives endure 3 presses. The virgin press has the highest quality of nutrients and is dark yellow-green in color.

Extra Virgin Olive Oil has a color of dark yellow-green and holds a superior quality in vitamins and minerals. It is preferred to NOT HEAT EVOO, but instead use it on fresh on salads, vegetables and breads. Second press, a pale yellow oil, is used for low-heat sautéing of garlic & onion, a precedent to sauce making. Third press, yields clear oil, considered a poor quality with very few nutrients, often combined with a pat of butter for frying. Understanding olive oil and how or why it is used in various recipes provides one an opportunity to achieve the best dietary results in keeping a  family healthy.

1 serving a vegetables= 4 olives. Replace butter intake with EVOO to improve skin

Europe has many wonderful olive orchards.  A special thanks to Villa Maiano (Florence, Italy) and an opportunity to visit to their Olive Orchard and access to their farm.  http://www.fattoriadimaian​o.com/en/

Recipes

Recipes for Extra Virgin Olive Oil (EVOO)
DRESSING or DIP:

  • Whisk together 1 Tbsp EVOO, 1/2 Tbsp balsamic Vinegar, pinch of salt and pepper, 1 tsp parmesan cheese and serve on baguette or salad.
  • Vegetable salad. 1 tomato diced, 1 cucumber peeled and diced, olives, 1/2 c. arugula leaves. Combine with 1 Tbsp EVOO, pinch of pepper and oregano.
  • Salmon and Mozzarella
  • Cucumber Guacamole Dip

Recipes for Second Press Olive Oil

Recipes for Third Press or Light Olive Oil

OLIVE OIL can be used by itself  in place of facial creams.  Please read more and learn how to save money be making your own home remedy; a daily application before bed time is enough to improve skin.  Home Remedy Facial! Stimulate Your Skins Collagen & Elastin
Written by Kimberly Crocker Scardicchio