The Veg Project - thoughts on nutrition

I completed my first week. It was tough. My body must have been adjusting to the different way of eating. At first I was constantly feeling deprived of something. But I wonder if that's just because I was used to eating a certain way. I think the main difference I was reacting to was eating less protein every day.


Here are a few interesting facts about protein.


Although many plant products have protein, very few have the complete proteins that contain all of the amino acids our bodies need to thrive. One of the challenges true vegetarians face, especially vegans, is getting all of their required protein. It takes a lot of research and knowledge to cover all of the bases with plant products alone. Soy and tofu are great products for this- otherwise, animal protein is really the only source of complete protein that contains all of the necessary amino acids. This is why we are omnivores. (Look at our teeth- they're formed via evolution for both grinding plants and tearing meat.)


As I mentioned above protein is great and necessary. But from a balanced nutrition standpoint, our American diets are full of way too much protein. Do you really need to eat a 24 oz Delmonico steak for dinner after having had a turkey and swiss hoagie for lunch? If you're anything like me, your vegetable intake for that day extended to the lettuce and tomato on the sandwich and the small side salad that came with the steak. Seriously, though- you're only supposed to eat something like 50-60 grams of protein a day.



The CDC has some great information on types of protein, sources of protein, and required daily amounts. There's also tips on combining plant products to equal the complete protein you get from animals. Here's the link:
www.cdc.gov/nutrition/everyone/basics/protein.html

Funny and Interesting Food Quotes (3/28/10)

I went into a McDonald's yesterday and said, 'I'd like some fries.' The girl at the counter said, 'Would you like some fries with that?' Jay Leno

"My favorite animal is steak." Fran Lebowitz

-Sorry to all the vegetarians out there (Jason G)

Caribbean Jerk Chicken

Since I'm currently trying to cut my carbs down, not only to lose weight, but to also lead a healthier lifestyle, I'm constantly trying to look for ways to improve upon the typical and, often boring, grilled chicken. Chicken is the perfect dish for anyone trying to do low-carb; that is, if the chicken is not breaded. This recipe makes the chicken taste delicious!!! The chicken turns out nice and juicy with a nice crispy exterior and the combination of spices pack a lot of flavor.

The recipe calls for marinating the chicken for a few hours so remember to take that into account. Marinating helps to tenderize the meat and helps to infuse all that wonderful flavor. If you have a barbecue that will be best, but if you're like me a grill pan will work nice also. Enjoy the recipe and cooking process. Remember, don't sweat... it's just food!!!

Ingredients: (yield: 4 servings)

1 tsp. allspice

1/4 cup red onion, roughly chopped

1/2 cup green onion, roughly chopped

2 TB Extra Virgin olive oil (EVOO)

1/4 cup orange juice, fresh

1 TB lime zest

2 TB soy sauce

2 TB fresh thyme leaves

2 jalapenos, seeded, roughly chopped

2 tsp. freshly chopped ginger

1 clove garlic

salt and pepper

4 chicken breasts, bone and skin on

lime wedges

Directions:

Puree all ingredients excepts chicken and lime wedges in a food processor. Place chicken and the marinade into a ziploc bag, mix thoroughly and let marinate, refrigerated, for about 4 to 6 hours.

Preheat oven to 350 degrees.

Heat your grill pan over high heat (and remember to turn that exhaust fan on). Remove excess marinade from chicken and place chicken on the grill. Grill each side for about 3-4 minutes then place pan in oven and finish in the oven for 15 minutes. Depending on the thickness of your chicken you should check frequently for doneness when it's in the oven. When juices run clear the chicken is done. If you're using a thermometer poke the chicken in the thickest area and make sure temperature reads at least 165 degrees.

Squeeze a lime wedge over each piece of chicken and serve.

***********FUN CHICKEN FACTS************

Myth: Chicken needs to be washed thoroughly before cooking.

Fact: Chicken does NOT need to be washed before cooking. The cooking process and heat will kill off any bacteria the chicken carries.

The Veg Project

So it's been about 4 days. Something tells me the first week is the toughest. Let me start by cleaning the slate. I did cheat a little. 2 days ago my sous chef wanted me to taste the squid salad we were serving a party. Although I've made this decision, I'm not going to let it affect my job. I will still taste dishes as required at work.

So, how's it going over all? Firstly, I have to say that this experience changed my shopping habits. My local grocery store has a mediocre produce department. This week, for the first time, I hauled myself down to Princeton and went to Whole Foods. Get ready to laugh, fellow foodies but I've never been there before. I mean, I've been to several grocery stores and local farm markets, but never a Whole Foods.

If you haven't been there yet, go! I always thought it was for vegans and health nuts. But it's wonderful! The absolutely most beautiful produce department I have ever seen. Everything is organic and fresh, brightly colored and so much of it. And no other place beats the quality of the individual items they have there. If you are going to make a meal that's mainly veggies, definitely take the trip to a Whole Foods.

As for me, the biggest challenge has been balancing my diet and coming up with interesting dishes. I have to say, yesterday and this morning I felt a little deprived. Not 100% there. I can't figure out if it's because I'm not getting enough protein or if it's psychological. You know, meat and animal fat is very satisfying, and I'm used to eating it every day. I'm trying to get my required proteins from other sources, like pasta, legumes, and low fat dairy products.

Last night for dinner, I made a wonderful vegetable ragu with penne pasta. The pasta is a brand that's enriched with fiber- it's kind of like a whole wheat pasta without being whole wheat. Honestly, it's ok, but I don't love the texture. I think I would have preferred whole wheat. Anyway, the ragu is made with as many vegetables as I could get in there- onions, fennel, bell pepper, zucchini, yellow squash, eggplant, mushrooms and greens. It's all simmered in crushed tomatoes.

New Job (thoughts and concerns)

I'm upset readers. Even after culinary school and twice now at my new job, I've had to cook live lobster by dropping the poor souls in boiling water. I FEEL LIKE A MURDERER!!!! Does this feeling ever go away? I sure hope so. Today I had to murder 9 lobsters. I felt absolutely horrible inside. No joke.

Also, how disappointing is it when you feel you are moving and cooking at a reasonably fast pace and the sous chef tells you to try and be faster? I so wanted to tell him, "YO, I AM MOVING FAST," but I don't think that would have been too wise. :)

Funny and Interesting Food Quotes (3/23/10)

"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." ~Doug Larson

-ain't that the truth!! (Jason G)

Yummy and Nutritious

Altough I am a fan of healthy eating in general, my eating habits suck. Recently I was presented with the opportunity to enter two recipe contests. One is for healthy eating, and the other is for a vegetarian recipe. Both sound like a great challenge, but I have very little experience cooking in these areas. In fact, if you refer to prior posts of mine, they center around grilling meat, bar food, and chocolate cake. CHOCOLATE CAKE!!

So, to help give me some insight into vegetarian and healthy eating, I'm going to attempt the vegetarian life style for the next few weeks. At least until the recipes are due for the contests in mid May. Now, I'm not going completely vegan. After a little research, I'm going to still eat dairy (milk and eggs). I think they call that lacto-ovo vegetarian. And, I'll be honest here- I won't be surprised if I do cheat once in a while. I'll try my best, but I can't make promises. However, I will be giving it my best effort.

The reasons? I've learned that to be a successful chef or to own a successful restaurant, you need to provide several options. And in this area, there are a lot of vegetarians. You need to provide tasty selections that appeal to them. Considering these contests, if I want to stand a chance, I have to gain some direct experience with this kind of eating. I also want to see what effect this has on my body with regard to healthy weight, mood and energy level. Don't get me wrong. This isn't a "diet" per se. It's an attempt to try on a new life style for awhile. To give me some insight into developing these types of dishes, and to give me some new blogging material. So if there are any seasoned vegetarians out there who would like to offer some insight or advice, please chime in! -Toni V.