You need THIS at your Labor Day Cookout!

Jacsy was the inspiration for this post, as she has loved veggies and “dip it” since she was a little girl!

Hello, friends! Are you ready for Labor Day weekend? Doesn’t it seem like instead of one day of feasting, it’s a three day gorge-fest?!! It is like that for me. If your holiday weekend is like mine, I have two delicious dips you can make that are super easy to prepare, and healthy to boot. You can make these in advance, put them out whenever you are celebrating, and they won’t derail your healthy eating plan.

One common ingredient in both dips is Greek yogurt. I wrote all about the health benefits of Greek yogurt in a past post “One of the BEST ways to start your day!” https://vitalvaldecap.com/2016/03/10/one-of-the-best-ways-to-start-your-day/ Click on the link provided to check out all the great Greek yogurt facts. I also provided a scrumptious morning yogurt recipe in that post.

To summarize, FULL FAT plain Greek yogurt has loads of calcium, probiotics, and protein. It has little sugar or carbohydrates. It also contains high quality fats which are essential for every part of our bodies. But that’s not all the healthy ingredients my dips contain.

One of the dips is made with cannellini beans, which are actually white kidney beans. Kidney beans are considered one of nature’s superfoods owing to their high mineral, vitamin, protein and fiber content. Due to that high fiber content, they are also among the best foods for weight loss, because fiber leaves you feeling full for longer and keeps food cravings at bay. They are also rich in antioxidants, which are are known to have anticancer properties. Kidney beans are high in vitamin B9 also called folate or folic acid, which makes them heart healthy, and in B1 or thiamin, necessary for formation and operation of brain cells.

I have always loved white kidney beans or cannellini beans. They have such a delicate texture and flavor. I’ve always found red kidney beans’ flavor to be too strong and aggressive for me, however the white ones are versatile to use in many dishes due to their mild flavor. Does that convince you of the health benefits derived from these dips? Then, let’s move on to the recipes!

White Bean Dip

15 ounce can of cannellini beans, drained (if not using organic you must also rinse them)
2 tablespoons minced garlic
1 tablespoon extra virgin olive oil
3 tablespoons full fat plain Greek yogurt
2 tablespoons fresh chives
3 tablespoons fresh lemon juice
1 teaspoon salt
1/2 teaspoon pepper

Put all ingredients in food processor or blender and blend until smooth. Add fresh chives on top for garnish.

Veggie Dip

2 teaspoons extra virgin olive oil
1 small onion, minced
2 scallions, sliced with greens and whites separated
1 1/4 cups full fat Greek yogurt
3/4 teaspoon onion powder
3/4 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper

Heat oil over medium heat and add onions and scallion whites. Cook about 10 minutes, until golden brown. Remove from heat and cool.

Combine the rest of the ingredients. Add the sautéed onions to the mixture. Chill for an hour before serving.

Still have lots of veggies from my garden, and this is a great way to eat ’em up!

And that’s all there is to both dips. I made them both in about 15 minutes and stuck them in the fridge to chill until ready to serve. I served them with various vegetables which also adds to the health quotient. I think the second dip tastes EXACTLY like the French onion dip my mom used to buy in the grocery store when I was young, and into which I loved to dip ruffled potato chips.I’m not judging if you want to dip a few chips, and I might have done so myself when I was making it. Chips are my guilty pleasure, so salty and crunchy, and the creaminess of the dip is perfectly balanced by the saltiness of the chips. Sometimes you’ve got to have a little of your guilty pleasure, whatever it is, so go for it and I won’t tell anyone! 🙂 Eating these healthy and yummy dips (and having an occasional guilty pleasure) will help you live a life of vitality- with Valerie! 🙂

Yet ANOTHER Source of Cancer Prevention For You!

Wild and crazy garden!

Hello, friends! Happy late summer to you! We had some MUCH NEEDED rain this week, and my garden is growing like crazy with the added moisture. The herbs, tomatoes, onions and peppers are even more plentiful than they were! Another thing in my garden that is exploding right now is my tomatillo plant. I’ve never grown tomatillos before, but we found a plant when we were looking at tomatoes. I decided to get one to see what I thought about it. Now, I’m so glad I did! They are a delicious change from tomatoes, and I’ve made some great meals including them. I want to share what I’ve learned about tomatillos, and two different ways to utilize them in dishes.

My tomatillo plant, with little tomatillos on it!

The tomatillo is actually not a tomato, it is a vegetable from the nightshade family, and is actually related more closely to cape gooseberries. Their scientific name is Physalis philadelphica and they are a staple in Central and South America. They have a light brown husk that will eventually break off when the tomatillo is ripe. The tomatillo has a tart flavor, rather than a sweet flavor like tomatoes.

Tomatillos in their husks!

Tomatillos have high levels of dietary fiber, very few calories (approximately 11), moderate levels of vitamin C, A, K, niacin, potassium, manganese, and magnesium. They also have withanolides and flavonoids like lutein, zeaxanthin, and beta carotene.

Because tomatillos have high levels of fiber they are excellent for digestive health, as fiber can help add bulk to foods and speed their transit through the digestive tract, thereby eliminating constipation, excess gas, bloating, cramping, and even colon and gastric cancers. Fiber is also good at regulating the release of carbohydrates into the bloodstream, thereby regulating blood sugar levels, which is important for people with diabetes.

They also contain phytochemicals called withanolides, which have been directly linked to anti-cancer and antibacterial functions. Antioxidants help combat the effects of free radicals, which are the dangerous byproducts of cellular reproduction, that can kill or mutate healthy cells and turn them into cancerous cells. In addition, the vitamin A, C, and other flavonoids within tomatillos provide other cancer-protective effects, particularly lung and oral cancers.

This is what they look like once they have been peeled!

The vitamin C in tomatillos is good for the immune system and collagen production, and the vitamin A and beta carotene helps with our vision and eye health. The high nutrient, low calorie and low fat in them also help with weight loss, because they help us feel full, acquire the necessary nutrients, and reduce the chances of overeating. The niacin helps us to increase energy, and the potassium is heart healthy. Did I convince you to try them?!!

I made two sauces with my tomatillos, one in which I roasted the tomatillos, and one with raw tomatillos. They’re both easy to make, but the raw tomatillos give the sauce a bright and vibrant flavor, and the roasted tomatillos make the sauce deeper and more intensely flavored. I loved them both, and I can’t decide which one I like better so I’m sharing them both with you.

Roasted tomatillo Sauce- See the blackened bits in the sauce?! They add such a nice, smoky flavor!

Roasted Tomatillo Sauce

10 tomatillos, peeled, rinsed and cut in half
5 jalapenos, seeds and ribs removed for a milder sauce
1/2 cup of chopped onion
1/2 cup chopped cilantro
1/4 cup of water
tablespoon minced garlic
1 teaspoon salt

Preheat broiler in oven. Peel tomatillos and MAKE SURE TO RINSE THEM AFTER PEELING. Tomatillos are very sticky and must be rinsed to remove the stickiness.

Make sure you rinse them, to remove the sticky film!

Chop them in half and put them on a baking sheet with the chiles. Roast them 4 inches below a very hot broiler until darkly roasted, even blackened, about 5 minutes. Flip them over and roast the other side, 4-5 minutes more. They will be splotchy and blistered, and that’s perfect.

Looks wrong, but it’s oh so right!

In a blender or food processor, combine the tomatillos, chiles, juice from the baking sheet, cilantro, water, onion, and salt until it’s a rough puree. Serve immediately or store it in the fridge.

I served the sauce over a pork tenderloin I made in the crockpot. I added shredded Mexican cheese, and served with corn tortillas. It was smoky and yummy!

To make the sauce without roasting the tomatillos, just throw all the ingredients into the blender or food processor, and blend until coarsely pureed.

Raw tomatillo sauce, brightly colored and flavored!

The sauce is a brighter green when the tomatillos are left raw, and it has a more tart, mild vinegar flavor, but it’s still really, really good. I served it over ribeyes we had made, and added black beans on the side.

That’s all there is to it! It’s a versatile sauce, whether raw or roasted, and can be used on tacos, nachos, burritos or enchiladas, on pork, chicken, beef or seafood; really any way you can think to use it. It’s delicious and healthy too, what more could you want?!! Eating tomatillo sauce is so good for you, and will help you lead a life of vitality- with Valerie! 🙂

Roast these for optimal nutrition!

A cornucopia of tomatoes!

Hello friends! These are the “dog days” of summer, aren’t they? At least they are in Indiana. According to dictionary.com, dog days are “the sultry part of the summer, supposed to occur during the period that Sirius, the dog star, rises at the same time as the sun: now often reckoned from July 3 to August 11. A period marked by lethargy, inactivity, or indolence.” Well since most of the children are back in school, I’d say the inactivity part has passed, but the heat certainly causes me to feel a bit lethargic!

However, I have no time for lethargy because my garden is producing in full abundance right now. It is certainly not lethargic either! I have more tomatoes, peppers and onions than I know what to do with, and I am very determined not to waste one thing that comes from my garden.

So, I’ve gotten creative at different ways to utilize all of my fruits and veggies, because there are only so many sliced tomatoes you can eat before you get tired of them. I started thinking about making my own tomato sauce. However, I wanted to roast them because I thought it would add a depth of flavor that non-roasted tomato sauce would not have. I began to look around for recipes and combined a few to create my own version of roasted tomato sauce.

But here is another benefit to roasting the tomatoes to make a sauce besides taste, they are MORE NUTRITIOUS than an unroasted tomato! I’m totally serious! I didn’t know that, I only knew I liked the taste better. When tomatoes are roasted or cooked in a sauce, it helps to break down the plant cell walls, allowing us to better absorb the antioxidant lycopene. This nutrient helps safeguard our cells from environmental damage, may protect us from certain cancers, and is heart-friendly. Tomatoes do lose about 10% of their vitamin C from the cooking process, however the benefits of the increased absorption of lycopene far outweigh the loss of vitamin C. Some vegetables like peppers and broccoli are healthier when eaten raw, because cooking causes them to lose essential nutrients. This is not the case with tomatoes, as they are best for you when eaten roasted or cooked.

Now that you know how good roasted tomatoes are for you, I’m going to share my roasted tomato sauce recipe with you. It is SO AMAZING, if I do say so myself. I’m eating it right now over an Italian sausage with a piece of Colby Jack cheese melted on it. The sauce is creamy and it’s flavor can best be described as spunky! Please enjoy!

My trusty sous chef, Danielle! 🙂

Valerie’s Roasted Tomato Sauce

30 tomatoes, halved
1 cup extra virgin olive oil (EVOO)
1/2 cup chopped onions
2 tablespoons minced garlic
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon red pepper flakes
2 tablespoons basil, chopped
1 tablespoon oregano, chopped
1 tablespoon rosemary, chopped
1/2 cup balsamic vinegar

Preheat the oven to 325 degrees. Take the halved tomatoes, core them, remove the seeds, and place them on 2 large sheet pans halved side up. Coring and removing the seeds is optional, and makes a more concentrated sauce. If you’re short on time, just halve the tomatoes and place them on the sheet tray. Make sure you add a half hour more to the cooking time because the tomatoes with the seeds and cores will have A LOT more juice to them, and therefore will need to cook a half hour longer. I sprayed my trays with organic olive oil cooking spray so the tomatoes wouldn’t stick, which would aid in my clean up.

Next, get a big bowl and add the rest of the ingredients to it. Microwave the bowl for 2 minutes and pour the contents equally over the tomatoes. Use your hands to make sure the oil mixture gets all over the tomatoes.

Bake the tomatoes for 2 hours (2 1/2 hours if you didn’t remove the seeds and cores). Rotate the pans halfway through the baking process. Then, turn the oven up to 400 degrees and roast them for another 30 minutes. They will turn kind of blackened but that is PERFECT. You won’t believe how wonderful your house will smell while you’re doing this.

Now you have two options, you can either use a food mill and pulverize the tomatoes that way, or use a blender or food processor to beat up the tomatoes. I started using my food mill, but I felt it was leaving too many tasty bits unused, so I switched to using my trusty Vitamix. What I did was pour all the tomatoes into my blender, and blend on medium for about 20 seconds. Then, I poured the blended tomatoes into a pot, and cooked the roasted tomato sauce until thickened, about 15 minutes. I tasted it, added a 1/2 cup of red wine, and another 1/2 teaspoon each of salt and pepper.

Here’s a cool thing, the trays will have all kinds of bits on them and you may think, “oh my goodness, clean-up will be a huge ordeal!” but fear not, dear readers, I have a great and easy clean-up method that adds to the flavor of the sauce too. Take a cup of water and microwave it for 2 minutes, pour it onto the sheet pan, and wait a minute. Then, take a spatula, scrape off the bits, and pour the water/tasty bits into the sauce. It definitely adds flavor and makes clean-up easier too! That’s a win-win, my friends!

This sauce is so versatile, you can use it on pasta, to make Italian sausage sandwiches, as a sauce for steaks, or the way I used it the other night, over my healthy chicken Italiano. I took chicken thighs, salted and peppered them, and cooked them on the stove in a little EVOO. After they were cooked through, I added a piece of prosciutto and provolone cheese to the top and cooked for another minute until the cheese melted. Then, I poured the sauce over the top and served with fresh green beans- DELIZIOSO!

You can also turn this sauce into a Mexican sauce by adding chili powder, cumin, and jalapenos, and use it on enchiladas or in a taco sauce. Another variation is that you could add croutons, and turn it into a tomato soup. This sauce is so amazing, the sky’s the limit with it. You should definitely make this sauce, and if you make something super cool with it, let me know! Remember, cooked or roasted tomatoes are healthier than uncooked tomatoes, and far more delicious too! Eating like this will help you live a life of vitality- with Valerie! 🙂

How Does Your Garden Grow? Deliciously!

The outer edge of the garden is for my herbs, and the inside is full of vegetables! Chewie likes to sniff the herbs, as you can see!

Hello, friends! It’s a beautiful summer day here. How is it where you live? I hope it’s as gorgeous as it is here! Because we now have our forever home, I have FINALLY been able to have the vegetable and herb garden of my dreams. We decided to make raised beds so I wouldn’t have to stoop or kneel to weed or pick my veggies and herbs. Now I’m really glad we made that decision. We also decided to make the raised beds out of stone instead of wood, because stone lasts forever, and we knew we would have to replace wooden beds in 3-5 years. I actually had to make the footprint of the garden larger twice while it was being built because I didn’t want to outgrow it too soon. We used organic soil once the stone was in place, and only use organic fertilizers on it as well. We never use pesticides or any chemicals of any sort on it, as there are lots of great natural ways to prevent infestations of bugs.

This is my tomato section, you can see how tall and luscious they can get with organic fertilizer and soil!

Eventually I would like to have a massive garden, and grow veggies and herbs to sell to restaurants who are interested in providing their customers with organic, scrumptious and beautiful vegetables and herbs. For now, though, I am focusing on growing enough for our family. I am writing about this today because I want to encourage you all to grow your own vegetables and herbs. It’s astonishingly easy to do, and requires very little maintenance along the way to deliciousness. I also want to share my recipe for salsa from my home grown tomatoes, peppers, onions and cilantro.

The back side of my garden with more herbs on the outside, and the inside has veggies, veggies and more veggies!

You don’t have to use stone, or make raised beds. Making a garden is as simple as clearing a spot for it, planting vegetables, adding organic fertilizer, watering every other day, picking weeds (I used to pull weeds every day and because they’re so small and tender they literally pull out in seconds, but now that the plants are so tall and well established they have pushed the weeds out), and enjoying the bounty of your garden. If you live in an apartment or condo (or like us were renting a home), you can grow your vegetables and herbs in pots on your patio.

Ok, I admit, I already outgrew my raised garden and had to use the edge of the fenced in area to plant my melons, zucchini, and cucumbers.

The vegetables I am growing are onions, peppers, asparagus, cauliflower, cabbage, broccoli, arugula, kale, potatoes, zucchini, cucumbers, corn, and garlic. The fruit selection is strawberries, cantaloupe, tomatoes (they are a vegetable!8 different kinds!), blueberries, and watermelon. The herbs are 5 different kinds of basil, 4 different types of oregano, 6 different types of thyme, rosemary, French tarragon, lavender, 3 kinds of mint, curry, and probably a lot more that I can’t recall right now. As you can tell I love herbs!

Just outside of the fenced in area of our yard, I am growing potatoes and garlic!

One of the main advantages to growing your own over buying store bought produce is price. For example, if you buy herbs from the grocery store it can cost anywhere from $3-6, and you can use them for 1-2 meals. Buying potted herbs costs $2.5-4.00, and they can last anywhere from 8 months to indefinitely. I have rosemary and parsley in pots that I brought with me from our old house that are going on 1 1/2 years old now. They wintered inside our house, I took them outside once it got warm enough, and they are flourishing now! That’s a great return on a $4.00 investment!

Another reason for growing your own is that you can control what goes into your food. You can use organic soil, fertilizer and pesticides like I do. For me it is such a relief to know how my food is grown, and what is used in the process. In addition, store bought produce is often picked half-ripe so that it can ripen once it gets to the grocery store, causing it to not grow to its full potential of nutritional value. Home grown produce can be picked at the peak of ripeness, thereby getting the full value of every single vitamin and mineral it contains. It’s also super convenient, instead of driving to the grocery store, you can walk out into your yard, snip off some basil, pick a few tomatoes, peppers, and onions, and you are on your way to a delicious homemade tomato sauce.

So with the bounty I currently have from my garden, I made my yummy salsa the other day. It is so easy to make fresh salsa, but it’s even easier when I can go into my yard to pick the ingredients for it. I will share it with you now!

Valerie’s Fresh Garden Salsa

4-6 large tomatoes chopped into smallish pieces
1 medium size onion, finely chopped (I used two large green onions)
2 jalapenos– seeded and insides removed if you don’t like much heat, I put them in intact because we love heat in our salsa! I also used sport peppers (heat index, somewhere between bell pepper and jalapeno) and banana peppers too!
3 tablespoons fresh cilantro
1/2 cup each extra virgin olive oil and vinegar
2 tablespoons minced garlic
1 tablespoon salt
1/2 tablespoon pepper
1/2 tablespoon garlic powder

Chop tomatoes, onions, peppers and cilantro and add to large bowl.

Add extra virgin olive oil, vinegar, minced garlic, salt, pepper, and garlic powder to the bowl and mix well. Taste and add more salt and pepper as needed. It tastes really good right away, but it’s even better the longer it sits. So if you make it in advance of the time you want to serve it, and let it sit and chill in the fridge that would taste extra amazing!

And voila! The finished product! It tastes delicious and it’s so good for you too. It’s full of vitamins, minerals and antioxidants that our bodies need to be healthy. It also helps prevent all kinds of diseases like cancer and heart disease. So remember to grow your own herbs and produce, and make yummy things with that home grown produce like my salsa. It will help you live a life of vitality- with Valerie! 🙂

A Delish (and Healthy) Side Dish!

FullSizeRender (207)

Hello friends! I hope you’re enjoying a safe and healthy summer! It’s been crazy around here, even though the 4th has passed, we have continued to gather for cookouts. Must be due to living in our forever home- finally!

FullSizeRender (194)

We have 3 acres and a big pond, so we have plenty of backyard in which to enjoy these gorgeous summer evenings.

FullSizeRender (193)

We also like to gather around the fire pit after dinner to roast marshmallows. One last great part of our yard is my HUGE herb and vegetable garden, more on that in a later post!

FullSizeRender (195)

I wanted to share a GREAT side dish/salad to consume mass quantities of at your next cookout. I call it “Super Cabbage Slaw”, because it’s far more than just coleslaw. But did you know that coleslaw is really good for you? Coleslaw comes from the Dutch word Koolsla, which means “cabbage salad”. Traditionally coleslaw is made with raw, shredded cabbage and some combination of shredded carrots, jicama, raisins and other healthy ingredients. It’s usually made with a dressing of mayonnaise, or buttermilk with vinegar and spices.

Cabbage is a cruciferous vegetable along with broccoli, Brussels sprouts and cauliflower, and they are renowned for their ability to protect against cancer. Recommendations are that you eat a minimum of 1 1/2 cups of cruciferous vegetables 2-3 times a week in order to reap the best benefits from this cancer fighter. Cabbage is an excellent source of a compound called sinigrin, which is particularly effective in helping to prevent cancer of the colon, prostate, and bladder. The health benefits of cabbage are greatest when it is eaten raw, as cooking it destroys much of it’s cancer fighting compounds, which is why coleslaw is such a great way to eat cabbage.

Cabbage also is a good source of fiber, is high in vitamin C and K, and is loaded with calcium, potassium, vitamin A, vitamin B6, manganese and folate. In addition, it’s high in glutamine, which is an amino acid with anti-inflammatory properties. To top it off, cabbage is low in calories, only 50 calories per cup!

Why I call my side dish “Super cabbage slaw” because in addition to the cabbage, I make a vinaigrette as the sauce instead of a creamy dressing. The vinaigrette pickles the cabbage, which is great for the digestive system (see my previous post, “Peter Piper knew what he was talking about” https://vitalvaldecap.com/2015/07/16/peter-piper-knew-what-he-was-talking-about-heres-why-you-should-do-it-too/ ). Also, remember that extra virgin olive oil is a healthy fat (monounsaturated fatty acid or MUFA), which adds even more good health to this dish. And it tastes delicious too!

It’s super easy to make, too, so it won’t take much time away from sitting outside and celebrating these beautiful summer nights. To borrow a phrase, it’s “semi-homemade”. All you need is a bowl and a knife to make this so here we go!

Valerie’s Super Cabbage Slaw

One cabbage chopped finely or shredded (Or if you want to save time use a bag of already prepared coleslaw mix from the grocery store)
1/2 of a red onion (provides pretty color) finely chopped
1 large jalapeno (remove ribs and seeds if you don’t want a spicy slaw)
1/2 cup extra virgin olive oil
1/2 cup white wine vinegar
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper
Fresh herbs- I used basil and chives- about a tablespoon each

First, chop the cabbage (or open the bag of already prepared mix), and add to a large bowl. Next chop the onion and jalapeno, and add to the cabbage. Then, prepare the vinaigrette.

Combine the last 6 ingredients in a smaller bowl and whisk. The last step is to add the vinaigrette to the vegetables and mix until it’s fully incorporated. Taste, and if it needs more salt, go for it.

If you are not a coleslaw person, you will like my version, I promise you. It’s crunchy, light and flavorful. This is not your grandmother’s coleslaw! Danielle and I are actually making another batch right now as we speak (or as I write) with cabbage, onions and peppers I grew in my garden. It is addictive and we really can’t get enough of it!

So try this recipe, and you’ll like it. Oh by the way, you can add whatever healthy ingredients that you enjoy eating to this super slaw; you really can’t mess it up. Eating my super cabbage slaw will help you to live a life of vitality- with Valerie! 🙂

FullSizeRender (200)

FullSizeRender (199)

One of the healthiest things you can eat!

Hello, friends! Well I have an abundance of tomatoes and peppers in my garden right now, and I’m always trying to think of ways to use the bounty of my garden before it goes bad. One of my absolute favorite ways to use my tomatoes and peppers is to make salsa. I make a delicious and easy salsa that my family raves about. In fact, they fight over it when I make it and it certainly doesn’t last very long in my house. The other day Jacqueline’s boyfriend texted me to ask if I had made any salsa and if so, could he come over and have some. He has eaten an entire bowl of my salsa at one sitting quite a few times! I have made it for years, and in doing so I’ve tweaked my recipe and now I think it’s perfect, but you can be the judge of that.

I have discussed the health benefits of tomatoes and peppers numerous times this summer but let’s review this.

Tomatoes have fiber, potassium, choline, folic acid, vitamin C, lycopene and beta-caratine all of which help prevent heart disease, cancer, and high blood pressure. They lower blood glucose levels, improve overall skin texture, help with depression, etc etc etc.

Peppers are full of vitamin C, capsaicin, B6, Folate, and carotenoids, which help with weight loss, controlling cholesterol, fighting against inflammatory disorders like arthritis, and lowering your risk for breast cancer and heart disease. The benefits are enormous!

Salsa also contains onions which have vitamin C and B6, folate, potassium, iron, and flavonoids quercetin and allyl disulphide. They’re anti-allergic, anti-histaminic, anti-inflammatory and antioxidant all rolled into one!
Now are you convinced that salsa is good for you? Here’s the bonus- it also TASTES GOOD! It is one of my favorite things to eat and it’s so versatile. You can put it on tacos, eggs, chicken, and steak. You’re really only limited by your imagination. Without further ado, here we go!

Valerie’s kick butt salsa

7-8 tomatoes chopped
1/2 onion chopped
4 jalapeño peppers
1/3 cup cilantro chopped
2 tablespoons minced garlic
Juice of 1/2 lime
4 teaspoons white vinegar
2 tablespoons extra virgin olive oil
1 teaspoon salt
1/2 teaspoon pepper

First chop the tomatoes, peppers, onions and cilantro. Add them to a large bowl. If you want a mild salsa remove the seeds and ribs from the jalapeños, but I left them in because we like a medium salsa.

Add the garlic to the bowl with the tomatoes, peppers, onions and cilantro. Squeeze half a lime into the bowl. Add the garlic, vinegar and olive oil. Finally, add the salt and pepper and mix to combine all the ingredients. Taste and add more salt and pepper as needed.

I like a rough chopped salsa, but if you life a smoother salsa you can always give it a quick mix in the blender to smooth it out a bit.

That’s all there is to it! It’s healthy, easy and delicious! I’m eating it right now actually and it really is very tasty. If you try it, let me know how you like it. Eating food like this will help you live a healthy life, and a life of vitality-with Valerie!

One of my fave healthy dishes!

Hello friends!! Summer is busting out all over, at least in my garden and at my local farmer’s market. I have so many peppers and tomatoes I almost cannot keep up with picking everything. My herbs are exploding too, especially my basil. One of my basil plants is over three feet tall!

So I’m trying to think of as many recipes as I can to utilize all of my gorgeous veggies (I know tomatoes cucumbers, peppers and avocados among others are members of the fruit family, but since I use them like vegetables, for the purposes of this post I am considering them veggies) and herbs. Inspiration always comes from the mouths of (my) babes for me. Jacqueline has mentioned gazpacho a few times this summer, and I thought that it would be a good idea to make it again. I haven’t made it in years, so as usual I turn to my handy dandy Vitamix blender to help me out in this endeavor.

The reason I like gazpacho, salsa and other tomatoey foods is because they taste SO GOOD. Additionally though, tomatoes are SO GOOD for you too. They are on the top of any list of super foods, have cancer fighting properties and are full of caratenoids- alpha and beta carotene, lutein and lycopene. Lycopene has the highest antioxidant activity of all the carotenoids and tomatoes are LOADED with them. Tomatoes also contain three high powered antioxidants- beta carotene (works as vitamin A in the body), vitamin E and vitamin C. Most of us only get half the vitamin A we need, and a third don’t get enough vitamin C. Tomatoes also have loads of potassium (a cup of tomato juice has 534 mg and 1/2 cup of tomato sauce has 454 mg). They are part of the famed Mediterranean diet which leads to lower death rates from heart disease and cancer. A cool fact is that when tomatoes are eaten together with healthy fats like avocado and olive oil, the body’s asorption of phytochemicals increases by 2-15 times. I love that because I’m usually combining tomatoes with one or both of those healthy fats.

I love gazpacho in the summer, or anytime of the year actually I just really love it. It’s full of delicious flavor and it’s super healthy for you. Not just the tomatoes, but it contains lots of other veggies and heart healthy extra virgin olive oil too. It’s also really easy and it’s very low in calories. 12 ounces of gazpacho contains 106 calories, 637 mg of potassium, 3.3 g of fiber, 4 g of protein, 28% of your RDA for vitamin A and 81% of vitamin C. Very healthy, right?!! My recipe is super easy and tastes so delicious that I can’t wait to share it with you now.

Valerie’s Gazpacho

5 large tomatoes
1 large cucumber
1/2 large onion
1 medium bell pepper
2 jalapeños
1/3 cup cilantro
2 tablespoons EVOO
1 tablespoon minced garlic
1 teaspoon balsamic vinegar
1/2 teaspoon pepper
1 teaspoon salt
1 teaspoon chili powder(I used Aleppo pepper which is a moderately heated, fruity spice used in Mediterranean foods)

Here’s the easy part. First rough chop all the vegetables and put them in the blender, then add the rest of the ingredients. Start with the blender on low and slowly turn it up to medium. Blend on medium for 30 seconds. And that’s it!

I garnish the gazpacho with chopped cucumbers, cilantro, and thin slices of avocado for Jacqueline.

In addition, I added 3 crumbled up tortilla chips to mine because I like the crunch. Salt and pepper to taste of course.

I promise you this is easy and delicious. It is so refreshing and surprisingly filling. Don’t forget that it’s very good for you too! Try it, you’ll like it! It will help you live a life of vitality- with Valerie! 🙂

The MOST important thing you can eat!

Hello friends! As the summer has progressed I realized that I’ve slowly transformed the way I eat. As a result, I have more energy and feel the best I ever have in my life. My skin is glowing and my body feels stronger- and I’m almost 50 years old!

Wow, this must be quite a radical change to my diet that involves eating gross foods, making weird complicated recipes, or buying expensive products, you might think. That is not the case at all, and I would bet you have the answer right in your own kitchens. It’s really quite simple, I EAT MORE VEGETABLES! Let me correct that, EAT MORE ORGANIC VEGETABLES- it is essential to eat organic whenever possible and vegetables are no exception.

I sound like your mom used to, right, “eat your vegetables and you’ll grow big and strong!” But it is true, and there is compelling evidence for this way of eating. Now I’m not talking about becoming a vegan or vegetarian here. After all, I am a girl who LOVES her beef, pork, chicken-yum! I’m talking about changing the proportions of your plates at meal times. Let me take a moment to explain why vegetables are so good for you, and then I’ll talk about plate proportions.

You might say, “this isn’t rocket science, Vital Val, I know vegetables are good for me.” Of course you do, but do you know just how critical they are for your continuing good health? According to the Centers for Disease Control, “Consuming a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases, including cancer and cardiovascular disease.” Well here’s why that is true. Vegetables are good sources of vitamins and minerals, are low in calories, rich in dietary fiber, and contain substances found in plants that help prevent cardiovascular disease and cancer.

I just read about a study done recently that showed women who ate 7-8 servings of vegetables and fruits high in flavonoids had a 21% lower risk of ovarian cancer. Flavanoids are super antioxidants found in many fruits and vegetables that support cell formation and suppress poor cellular growth to have an anti-cancer effect. They also support heart health and combat atherosclerosis and Alzheimer’s disease.

Here’s the cool thing, flavonoids complement vitamin C, which is an essential nutrient for the body, enhancing its effect. It’s like buy two get one free, a super deal! High flavonoid fruits and vegetables: red and orange bell peppers (raw is best for absorption of nutrients, I love to dip them in hummus), strawberries, citrus fruits, broccoli, Brussels sprouts, garlic, spinach, green tea and RED WINE- yay!

And that’s just flavonoids, my friends. Vegetables contain many, many other vitamins, minerals and antioxidants to help support your body. Now, I know I’m not discussing fruit as much as vegetables, however I feel vegetables get a bad rap compared to fruits. Plus, fruits contain sugar, albeit in a natural form, and I try to limit my sugar intake. I usual eat fruit once a day only, and get my other 7 servings required with vegetables.

BUT, don’t eat french fries and say that you’re eating vegetables. What I do is try to keep the vegetables as close to their original state as possible, and still make them tasty. Here’s an example from the other night’s dinner, which is typical of the way I eat these days. We had pork chops which I marinated in garlic, extra virgin olive oil (EVOO), salt, pepper and herbs from my garden, and my significant other grilled them to perfection.

Jacqueline sliced tomatoes from my garden and added EVOO, basil, salt and pepper.

I boiled 6 ears of corn from the farmer’s market, allowed it to cool and then cut it off the cob and added a little organic butter. Danielle had corn shucking duty that night- her favorite! 🙂

Earlier in the day I boiled beets that I bought at the farmer’s market for an hour, cooled them a bit and peeled the skin off which slides off easily in your hands after boiling them. Then I chopped them and added a small amount of butter, salt and pepper. They can be warmed right before dinner which is what I did. I hope you don’t say, “Ew, beets are gross”, because they’re not! Beets are delicious and so good for you- see my past post “And the Beet goes on!”, for more info.

I’m really into these tiny potatoes that I bought from Fresh Market because they cook quickly and they’re so tender. I took them, a bunch of asparagus, a whole onion, chopped them, added garlic, EVOO, red pepper flakes, herbs, salt and pepper, and roasted them on a big tray in the oven at 375 for 30 minutes.

So, I had tomatoes, beets, corn, potatoes, asparagus, and onions in addition to my protein. I almost got my 7 veggies a day in ONE MEAL. And as you can see the vegetables dominate my plate which is as it should be for maximum health. Here’s the thing though, it was SO GOOD! The meal was full of flavor and all my eaters loved the meal. I felt full, but not too full, and SATISFIED. These are not dry, boring, tasteless vegetables, folks, but vibrant and delicious additions to your meal.

Enjoy your vegetables because they’re full of vitamins, minerals, antioxidants and fiber. They’ll fill you up, keep you satisfied, and protect you from all kinds of heinous diseases. Plus they are tasty when prepared properly. When winter comes to the Midwest, I can’t utilize the farmers markets or my garden as the source for my veggies, but health food grocery stores have a great variety of organic fresh and frozen ones to choose from. So get your 7-8 servings of fruits and veggies my friends, but try to make sure most of those are vegetables. Eating vegetables will help you live a life of vitality- with Valerie!

One Year Anniversary Top Ten Posts!

Me and my babies 2015!

Well, a year goes by so quickly, doesn’t it? I can’t believe it’s been a year since I began writing this blog. I have enjoyed writing it, and have truly loved all of the comments, enthusiasm and encouragement I have received from my readers. I have actually met people during this past year, and when I’ve told them my name they’ve asked me if I write a blog! So the word is definitely getting out about what I do and I appreciate that. In honor of my one year blogiversary, I thought I would write a “best of” post, highlighting the 10 posts I have received the most positive feedback on, and the ones I think are the most reflective of my message. It’s a walk through memory lane for me, and I hope you have gotten something positive from them as well. My list is displayed “Letterman style” starting with number 10 and working my way to number 1. To read the posts in their entirety, click on the link at the end of each section.

Lift Your Way to Health!

10. “Lift your way to weight loss- and a healthier body!”- This was a post I wrote about the benefits of lifting weights on the body. I am still enjoying my weights and just lifted this morning!

https://vitalvaldecap.com/2015/02/05/lift-your-way-to-weight-loss-and-a-healthier-body/

Do what scares you!

9. “Why you MUST do what scares you!”- I really enjoyed writing this one, and had many tell me this was their favorite post I’ve written. I liked it because it was so indicative of positive changes I’ve made over the years, and zip lining was a blast!

https://vitalvaldecap.com/2014/12/09/why-you-must-do-what-scares-you/

My Fitness Pal!

8. “My Fitness Pal is my fave fitness pal!”- This post is important because it focuses on the importance of journaling what you eat in order to maintain a healthy weight. Journaling is one of the keys to fitness success, and the My Fitness Pal app not only is a food journal, but also keeps track of the calories you expend through exercise, calories eaten, steps taken, nutritional breakdown of foods eaten each day, weight progress, and much more.

https://vitalvaldecap.com/2014/10/15/my-fitness-pal-is-my-fave-fitness-pal/

Grow your own food!

7. “Grow your own food!”- This is one of my first posts and discusses my philosophy about the importance of growing your own vegetables and herbs. My vegetables and herbs have been planted already this year and are growing like crazy. I can’t wait to eat a tomato from my own garden again!

https://vitalvaldecap.com/2014/05/27/grow-your-own-food/

Eggs- truly a bonanza of health benefits!

6. “An EGGceptional protein!”- This post reflects my health philosophy about the importance of eating lean proteins, and eggs are one of my favorites! Eggs are versatile, full of nutrients and delicious- like I said, they’re EGGceptional!

https://vitalvaldecap.com/2014/08/22/an-eggceptional-protein/

DON’T SIT TOO LONG!

5. “Sitting is the new smoking!”- This was a post in which I talked about how bad it is for your health to sit for long periods of time, and alternatives to sitting at work and at home (I guiltily jumped off my chair just now and am standing while composing this post!). It’s a good reminder for all of us!

https://vitalvaldecap.com/2014/09/12/sitting-is-the-new-smoking/

Oh how I love the sun- and it’s GOOD for you!

4. “Here Comes the Sun, and it’s Alright!”- One of my favorites because I believe it imparts critically important information that you won’t get from mainstream media. Many studies support what I’m saying about the sun and it’s role in vitamin D production. Email me if you’d like more in depth information.

https://vitalvaldecap.com/2014/06/09/here-comes-the-sun-and-its-alright/

Sugar is one of the worst things you can eat!

3. “Sugar- the new cigarette?!”- This is another post that most closely aligns with the message I’m trying to deliver about how terrible sugar and all non-whole grain carbs. Sugar truly is the new cigarette in terms of devastation to our bodies.

https://vitalvaldecap.com/2014/07/09/sugar-the-new-cigarette/

This is how I eat!

2. “Mediterranean “diet” is the way I eat!”- I love this post because it delivers a very important message about not following diets, but adopting a healthy way of eating. That’s the way to get to a healthy weight and stay there. Eating like the people who live along the Mediterranean Sea is known to be a way to long term good health, and is the way I’ve been eating since becoming an adult.

https://vitalvaldecap.com/2014/07/15/mediterranean-diet-is-the-way-i-eat/

It really doesn’t!

1. “FAT doesn’t make you fat!”- My favorite post, and the one I’ve gotten the most comments on. Again, it’s a message I feel compelled to deliver because I don’t feel the mainstream media is delivering it. This post discusses carbohydrates and their role in weight gain for the body. I also discuss how fat is really good for you, and essential in the maintenance of good health. This is so critical for my for my readers to know that I’m going to repeat it, FAT DOESN’T MAKE YOU FAT, EXCESSIVE NON WHOLE GRAIN CARBOHYDRATES DO! Read the post for more information.

https://vitalvaldecap.com/2014/09/19/fat-doesnt-make-you-fat/

And that’s my top ten list of posts for my one year anniversary. It has been an honor to provide information for my readers, and I have appreciated all the support and positivity I have received. I also want to give an enormous shout out to my amazing daughters who have helped me with technical issues, proof reading, post ideas, cooking prep, editing, etc, etc, etc. They’ve been my biggest cheerleaders (imagine that!)! Also, thanks to my family and friends who have shared my posts on their Facebook pages, and been so supportive to me and my blog.I hope you’ve read something that helps change your life for the better on this page. I write for this reason. So again thank you from the bottom of my heart for all the love. I return that love to you tenfold which will help you live a life of vitality- with Valerie!

My 30 minute Labor Day Menu

Labor Day is a holiday that gives me mixed emotions. First of all, I’m happy the family is home and the kids are off of school, so that’s good. However,
it signals the end of summer and means that winter is right around the corner- snow and cold=yuck! Another good thing is that corn and tomatoes are plentiful right now and throwing something on the grill is an easy endeavor so hours aren’t spent in the kitchen preparing for this holiday meal- Thanksgiving is another story entirely!

This year my brood is spread out for the Labor Day weekend. 2 family weddings in 2 different states, sorority rush for my college students, and out of town travel means that we will likely be eating on the fly somewhere. So I made us an early Labor Day meal before we left home and I’d like to share it with you so you can see how easy it is to throw something together that is tasty and your family will enjoy. It won’t take you hours in the kitchen slaving away over a stove either. My estimate is 30 minutes tops for this meal. Here it is!

The first thing I do is marinate the meat for the grill. The longer your protein can sit in this marinade the better but I usually am rushing around so 5-10 minutes is all I can do. You can use any kind of protein you like, steak, pork chops, chicken, etc. In this case I had a T-bone steak and two smaller sirloins. I marinate the meat using a combination of wet and dry rubs. I start with the dry ingredients and after a minute or so I add the wet ones. As you can see from the picture I used red pepper flakes, black pepper, Italian seasoning, shoops seasoning (contains salt, pepper, and garlic), garlic powder, and awake-a-steak (contains coffee granules, along with other seasonings) for my dry ingredients. My wet ingredients were garlic, Dale’s steak seasoning (kind of a pumped up soy sauce that I’ve used for a million years. It’s my favorite go to for flavoring meat and I use it on everything!), and extra virgin olive oil. I just coat the steaks with the dry seasonings using more than I think I need to really flavor the protein. I use about a half cup of Dale’s poured over all the meat, and a tablespoon of garlic and a teaspoon of olive oil per protein. Let that sit for a few minutes while lighting the grill and waiting for it to heat up.

While you are waiting for your grill to heat up, start on your corn. My brother told me about this YouTube video that showed an easy way to make corn in the microwave and at first I was highly skeptical but I tried it and you wouldn’t believe how well it works! This is the procedure I will describe to you now.

You take one ear of corn and put it in the microwave on high for 4 minutes. Don’t shuck it just leave it completely intact.

When the cooking time is complete take it carefully out of the microwave using a pot holder and cut the bottom end of it off using a fairly sharp knife. Again, use a pot holder to hold the ear of corn because it’s hot.

After cutting the bottom off, grasp the top of the corn and shake it, and the corn slides out of the husk leaving the silks inside. No muss no fuss and the corn tastes exactly the same as if you’d boiled it. No shucking is a very good thing and a huge time saver if you ask me! Now of course you can only make one ear at a time but I put the finished ones on a plate and cover it while I’m making the rest to keep them warm.

While all of that is going on I make the caprese salad. It’s really easy. I use tubes of mozzarella, tomatoes, green and purple basil from my garden, extra virgin olive oil, salt and pepper. I slice the mozzarella into 1/3 inch slices and place those on the plate. Then I cut the tomato into slices of about the same thickness. Next, I rip the basil with my hands into little pieces and sprinkle on the tomatoes. I drizzle a little EVOO on each, add salt and pepper to taste and that’s done!

While all of this is going on I got out the salsa I made the other day and some chips and we chowed down on my delicious salsa for our appetizer during the grilling process. As you can see there’s not much left. We were hungry!

Next on to the grilling, we put the big T-bone on the grill first because it took the longest to cook. Now I don’t know about all of you out there, but in my house the grilling is done by the man of the house and he’s very territorial about his grill. It’s like his outdoor man cave and he likes to do it all by himself. I have to say though that his grilling is perfection so I let him have his outdoor cooking domain while I handle what goes on in the kitchen. It works for us!!

A thick cut of meat needs to grill longer than thinner cuts so it would be easier to have all of your meat approximately the same size and thickness to standardize the cooking time. However, with different types and thicknesses of meat you’ve got to be prepared for different grilling times. First, do a quick sear of the meat on each side on high heat for about a minute per side then turn the grill down to medium and grill a thin cut for about two minutes per side, a medium cut for about 4 minutes per side and a thick cut for 5 minutes per side. This will give you a medium rare piece of meat so adjust it up or down if you like rare or well done meat. Also, REMEMBER TO LET YOUR PROTEIN REST BEFORE CUTTING INTO IT! This is the toughest thing to do for most people because they want to see if the meat is done. Chefs say to let the meat rest for a half hour but I don’t usually have that much time to spare so I rest it for 10 minutes before cutting it. Another thing to remember is to USE A MEAT THERMOMETER TO DETERMINE THE DONENESS OF YOUR PROTEIN. That way you will ensure it’s cooked properly without cutting into it.

This is my simple shortcut grilling menu. If I have more time I would make my Mama’s delicious baked beans (to die for!), or my potato salad. I’d also make my man’s favorite dessert, my berry crumble, but if I want to make a decent grilling meal in 30 minutes this is my go-to meal.

If you try to make any part of my 30 minute Labor Day meal let me know how it turned out, or if you’d like to share your own 30 minute menus I’d love to hear about them. I hope you enjoy Labor Day with your family without spending hours in the kitchen and that you live a life of vitality- like Valerie!

	Shannon on Brace Yourself- A GREAT Way to…
	valdecap on Brace Yourself- A GREAT Way to…
	sexntheburg on Brace Yourself- A GREAT Way to…
	valdecap on WATCH My Latest Recipes!
	Kim David on WATCH My Latest Recipes!

Vitality with Valerie

Sharing the importance of living a joyful and healthy lifestyle!

garden

You need THIS at your Labor Day Cookout!

Yet ANOTHER Source of Cancer Prevention For You!

Roast these for optimal nutrition!

How Does Your Garden Grow? Deliciously!

A Delish (and Healthy) Side Dish!

One of the healthiest things you can eat!

One of my fave healthy dishes!

The MOST important thing you can eat!

One Year Anniversary Top Ten Posts!

My 30 minute Labor Day Menu

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this: