- Hey guys, Robby here from Cross Fit South Bend,
with a special Halloween edition of Wellness Wednesday.
We are here with the three little piggies.
You can see that Remi
is not too happy about being in his pig costume.
We've got the big bad wolf on camera.
So, today we're going to be talking about
how to cook your vegetables.
One of the biggest things I see during nutrition coaching
is people aren't familiar with how to cook vegetables
or they're not familiar with the way to cook them to
make them taste good.
So I'm going to show you a method that I use for the
overwhelming majority of of my vegetables.
I would say more than 75% of the vegetables I cook
this is the way I cook them.
I laid out here a few vegetables
that you could do this with.
You can do this with green beans,
you can do this with butternut squash,
you can do this with jicama.
And if you don't know what that is
I'm gonna explain in just a second.
But, we do it all the time with any type of white potato.
You can do this with a diced sweet potato.
You can do this with broccoli, cauliflower,
Brussels sprouts, cabbage.
In fact, the cruciferous vegetables, the broccoli,
cauliflower, Brussels sprouts,
cabbage tend to really benefit from roasting at high heat
with some salt and some oil.
So, just for tonight just to take an example just to
maybe show you something that you haven't done before.
We're gonna talk about jicama and jicama sticks.
If you've never heard of jicama,
technically it's a legume but it's a non-problematic
legume if you follow the paleo diet.
It's kind of like a south american potato of sorts.
It's very fibrous and Wholefoods sells these jicama sticks.
It's really not that hard to make these if you pick up a
jicama at a store but pre-bought they work pretty well too.
All you would do with anything that you want to cook is
take your green beans, your butternut squash, your jicama
or your cauliflower or what have you,
put it on the sheet pan.
Lay it out.
There wasn't too much in here so I can put more on if I
had an extra carton or something like that.
And then you can put any type of oil on so you know,
the vast majority of the time I'm just using some olive oil.
You can eyeball it, you can measure it out.
It really doesn't matter just kind of depends on your goals.
If you're following more of the macros template then you're
obviously gonna want to measure it out.
But usually a couple glugs will get you somewhere in the
range of one to three tablespoons.
And then you're gonna toss it up.
Make sure you get that oil coated all the way through.
The vast majority of the time all I use is just salt
because I think oil salt plus heat really does the job
with most of these vegetables but you can put any seasonings
on you want.
If you have chili powder, pepper, what have you.
I'm just gonna dry off my hands here real quick.
And typically, what I'll do is I'll put this in the oven
anywhere from 350 to 400-450 depending on the vegetable.
If you've got a hardier vegetable
and you want it to be more done,
put it in at 400-450.
If you've got something like leeks
which I'll sometimes roast,
or onions then probably 350.
So, all you do is pop that in the oven.
And then basically a half an hour later,
it's ready to go.
It's ready for you.
One of the nice things that I really like about roasting
in addition to making the food taste fantastic is that
you can go do something else while the food is cooking
so you don't have to be sitting behind a stove while
something is sauteing.
Now, I just happen to have here some roasted cruciferous
that I cooked earlier in the week.
So these are Brussels sprouts and cauliflower
that I had cooked earlier in the week.
And this is kind of the done ness you want them to.
Now obviously it's gonna depend on
who you're cooking them for.
Some people like them more done.
Some people like them less done.
As my wife knows I tend to like things more done and I would
like them probably even more done than this.
But this is probably a good balance for most people where
it's not too overdone charred but it's done enough that
you're getting those really good flavors.
Brussels sprouts, cabbage, cauliflower, broccoli.
For most people those taste eh,
not so great when they're steamed or boiled.
But they taste really really good when they are roasted at
high heat and if you take some ghee or some butter and
some salt with these cruciferous and roast them up,
you're gonna get a really delicious meal.
Alright guys, hopefully now you've got a good sense
of how to cook a lot of these different vegetables.
You can do this with green beans, butternut squash, jicama,
white potato, sweet potato, broccoli,
cauliflower, Brussels sprouts, cabbage.
I do it with leeks sometimes.
You can do it with onions.
You can do it with all sorts of different things.
Give it a try.
See what you think.
It's super simple to do and hopefully
you get a delicious meal out of it.
Alright guys, thanks so much for tuning in.
We'll see you next time.
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