The Nutrition Twins’ Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy, and Beauty

359 Pages·2017·8.11 MB·English

by  Lyssie Lakatos and Tammy Lakatos Shames

The Nutrition Twins’
Veggie Cure
Expert Advice and Tantalizing Recipes for Health, Energy,
and Beauty
The Nutrition Twins:
Lyssie Lakatos, RD, CDN, CFT,
and Tammy Lakatos Shames, RD, CDN, CFT
Guilford, Connecticut
An imprint of Globe Pequot Press
TO SUMMER AND RILEY
skirt!® is an attitude … spirited, independent, outspoken,
serious, playful and irreverent, sometimes controversial, always
passionate.
Copyright © 2014 by Lyssie Lakatos and Tammy Lakatos Shames
ALL RIGHTS RESERVED. No part of this book may be reproduced or
transmitted in any form by any means, electronic or mechanical,
including photocopying and recording, or by any information
storage and retrieval system, except as may be expressly
permitted in writing from the publisher. Requests for permission
should be addressed to Globe Pequot Press, Attn: Rights and
Permissions Department, PO Box 480, Guilford, CT 06437.
skirt!® is an imprint of Globe Pequot Press.
skirt!® is a registered trademark of Morris Publishing Group, LLC,
and is used with express permission.
All photos in Part I and on pp. i, viii, 101, 105, 108, 109, 110, 111, 115,
116, 121, 134, 145, 150, 151, 153, 155, 180, 183, 184, 193, 201, 211,
215, 227, 228, 231, 234, 235, and 239 licensed by Shutterstock.com.
All other recipe photos by Ron Manville.
Text design: Sheryl Pirolo Kober Layout artist: Melissa Evarts
Project editors: David Legere and Meredith Dias Library of
Congress Cataloging-in-Publication Data Shames, Tammy Lakatos.
The nutrition twins’ veggie cure : expert advice and tantalizing
recipes for health, energy, and beauty / Tammy Lakatos Shames,
RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT.
pages cm
Summary: “The Nutrition Twins, Tammy Lakatos Shames and Lyssie
Lakatos, both registered dietitians, reveal the vegetables that help
specific health problems, and provide 100-plus delicious and
nutritious recipes to put this “cure” immediately in action on your
nutritious recipes to put this “cure” immediately in action on your
plate. Includes an easy to follow menu plan for a 10-day Jumpstart
to Health and Weight Loss”—Provided by publisher.
ISBN 978-1-4930-0412-6 (epub)
1. Vegetarianism. 2. Vegan cooking. Veganism. 3. Cooking for the
sick.
I. Lakatos, Lyssie. II. Title.
RM236.S53 2013
641.5’636—dc23
2013015026
The information contained in this book is intended to help readers
make informed decisions about their health. It should not be used
as a substitute for treatment by or the advice of a professional
healthcare provider. Although the authors and publisher have
endeavored to ensure that the information provided herein is
complete and accurate, they shall not be held responsible for loss
or damage of any nature suffered as a result of reliance on any of
this book’s contents or any errors or omissions herein.
Contents
Copyright
Introduction
PART I: VEGGIES FOR YOUR HEALTH AND WELL-BEING
Chapter 1: Stress Relieving and Tension Taming: Veggies to Take the Edge
Off
Spotlight on:
Summer Squash
Green Beans
Chapter 2: Beat the Bloat and Clean the Pipes: Veggies for Belly Relief
Spotlight on:
Fennel
Artichokes
Chapter 3: I Heart My Veggies: Veggies That Keep Your Cardiovascular
System in Tune
Spotlight on:
Black Beans
Crimini Mushrooms
Swiss Chard
Garlic
Chapter 4: Crunching against Cancer: Veggies That Help Reduce Risk
Spotlight on:
Onions
Brussels Sprouts
Chapter 5: Bone Boosting Bonanzas: Veggie Recipes Built to Build Strong
Bones
Spotlight on:
Peas
Turnip Greens
Chapter 6: The Slim & Trim Factor: Veggies to Lose Weight Fast
Spotlight on:
Cabbage (Green, Red, Savoy) and Bok Choy
Celery
Chapter 7: The Perk-Up Factor: Veggies for Energy
Spotlight on:
Butternut Squash
Potatoes
Chapter 8: Skin Dulgence: Veggies That Are Better than Anti-Wrinkle Cream
Spotlight on:
Tomatoes
Cucumbers
Chapter 9: A Bun (Loaded with Veggies) in the Oven: Veggies for a Healthy
Pregnancy
Spotlight on:
Asparagus
Romaine Lettuce
Chapter 10: I Don’t Have Time: Veggies for When You’ve Only Got Five
Minutes
Spotlight on:
Cauliflower
Spinach
Chapter 11: Mood-Boosting Must-Haves: Veggies That Lift Your Spirit
Spotlight on:
Sweet Potatoes
Spaghetti Squash
Chapter 12: Hunger Games: Veggies You Can Sink Your Teeth Into
Spotlight on:
Eggplant
Portobello Mushrooms
Chapter 13: Detox and Cleanse: Veggies That Flush Toxins after
Overindulgence
Spotlight on:
Spotlight on:
Beets
Kale
Chapter 14: Salad Haters’ Delights: Veggies for Irresistible Bowl Creations
Spotlight on:
Corn
Olives
Chapter 15: My Kid Won’t Eat Veggies: Veggies Kids Will Love
Spotlight on:
Broccoli
Carrots
Chapter 16: More Bang per Bite: Veggie Duos That Enhance Nutrient
Absorption
Spotlight on:
Avocados
Bell Peppers
PART II: RECIPES
Chapter 17: The Nutrition Twins’ Veggie Cure Recipes
Legend
Breakfasts and Smoothies
Appetizers and Snacks
Soups and Salads
Mains
Sides
10-Day Weight Loss Jumpstart, Belly De-Bloat, and Toxin Flush
Metric Conversion Tables
Acknowledgments
Recipe Index
Index
Introduction
We admit it, even we—the Nutrition Twins, registered dietitians and
personal trainers who live, breathe, and coach good health for a living—
haven’t always loved our vegetables. Today we down our veggies like
nobody’s business. Why the change of heart?
Well, after years of nutrition education and observing firsthand how
vegetables make your skin glow and your hair shine, and help keep you lean
and fit while boosting your energy and fighting practically every physical
ailment, we learned to like them. We’re now among the fortunate who truly
love their veggies. We love them so much, in fact, that we like our veggies
served with a side of … veggies. Brussels sprouts with broccoli, tomatoes
with eggplant, kale with leeks, spinach with mushrooms—you name it,
we’re fans, and our mouths are already watering.
We do realize this is rare. Most people don’t enjoy their veggies in such
quantities and served just plain the way we do. Knowing that vegetables
help keep them healthy encourages some people to nibble on a salad here or
there, but most need a little (or a lot of) extra flavor to eat even close to the
recommended daily amounts. Americans are missing the mark so severely
when it comes to meeting their bodies’ vegetable requirements that the
United States Department of Agriculture decided it needed to step in and
make the message clear. In 2011 the USDA created MyPlate, a simple visual
cue that depicts how you should eat to be healthy and shows that you
should “make half your plate fruits and vegetables.” Although that includes
fruits, experts agree the majority of that side of the plate should come from
veggies.
Because we’ve made the change ourselves and experienced the rewards,
we want to help you fill that half of your plate. We want everyone to feel
motivated by their quest for good health, by their taste buds—even by
vanity!—to eat their vegetables. After witnessing thousands of our clients as
well as ourselves personally reap the “fruits” of vegetable consumption, we
feel it’s our mission to help everyone to feel and look as good as they
deserve. That’s why we’ve written this book. We’ve got foolproof ways to
ensure that everyone (this includes you) will meet their veggie needs. We’ve
got the recipes that will get you hooked on veggies so that you can change
your life for the better—and for good. Our recipes are so scrumptious that
even those with the pickiest of palates will be satisfied.
If cancer, heart disease, or high blood pressure runs in your family, we
share simple secrets for getting the best veggies to lower your risk of these
diseases while tantalizing your taste buds. If you long to fight wrinkles and
aging, we provide easy, delicious ways to keep your skin—and your body—
youthful. If you strive to feel better, happier, and more energetic, we’ve got
your veggie prescription and the recipe to fill it while seducing your palate.
And if you need a plant-based mood booster, a quick slim-down a week
before your wedding, repair for your skin and age spots without the laser,
or even just a surge of energy, then look no further—we have the veggie
cures for you. What’s more, if your goal is to lose weight, we’ve got veggies
you can sink your teeth into, veggie “detox” recipes to remedy the damage
done after a long night, and veggies that will give your body a massage from
the inside out.
If you avoid veggies because you don’t think they taste good or you
simply aren’t excited to eat them, then you need to try these recipes—
they’re formulated just for you: someone who needs to be wowed by their
veggies. If you give veggies the cold shoulder because you don’t have the
time to prepare them, we’ve created recipes for you that are super easy to
whip together and so delicious that you’d likely make them even if they took
longer to prepare.
Altogether we’ve created more than 100 scrumptious veggie recipes,
tested them, and analyzed the nutrition content to ensure that you have the
perfect recipes to match your prescription. Simply use our Veggie Cure as
your bible to get you what you want—it’s your veggie prescription to meet
your personal goals.
All the work has been done for you. Just pick a health, energy, or beauty
goal and you’ll be on your way to achieving it. That’s because we’ve laid out
the book so that you can go directly to the chapter that addresses your goal.
In that chapter you’ll find your veggie prescription—the vegetables that will
give you what you want—and we tell you why those vegetables work their
magic. We also highlight several vegetable superstars. Then we give you the
recipes that correspond to your veggie prescription. For example, if you