Vegetables
Three ways to prepare & cook vegetables with heat?
blanche, roast, steam, sautee, grill
4 fat soluble vitamins (name 2)
ADEK
*need appropriate fat stores to utilize these nutrients
What is rate of depression in USA?
True or False? Olive Oil is the best oil to sautee and cook?
False. Olive oil has a low smoke point and will burn quicker. olive oil is great for salads & bread & taste but consider vegetable oil or sesame oil for cooking
What is the name of your dietitian?
Johnna
Dont forget to do this step when you prepare green beans
Trim the ends
What are ways to increase your omega 3's with your meal?
Eating fish twice per week or handful of nuts per day. Add chia seeds to oatmeal or smoothie
90%
What is the danger zone for bacterial growth? Aka unsafe temperature to store food
40-140 degrees
Share your favorite food from childhood & why
Cruciferous Vegetables - name 2
Cauliflower, bok choy, brussel sprouts, broccoli, cabbage
This category of fats support brain health & often found in fish,nuts
Omega 3
A deficiency in this fat soluble vitamin is linked to Depression
Vitamin D
Highest temp on fridge to ensure safe food storage?
40 degrees
Share your latest cooking fail & how it could improve next time
Share away!
Ultimate roasting time for zucchini & Squash at 450 degree F
15-20 minutes
What mineral makes dopamine?
Iron
Name 3 possible deficiencies with depression
B vitamins (B 12/B9), Iron, Omega 3's and fermented foods
List 2 type of fermented foods.
yogurt, kefir, kombucha, kimchi, sauerkraut
What is intuitive eating? How many principles of intuitive eating?
10 principles revolved around rejecting diet mentality & embracing ones individual needs for nourishment
What takes longer to cook at 450 degree F? Broccoli or Onion?
Onion! 20-30 minutes - remove to add flavor and roast another 5 minutes. Broccoli is best for quick prep 10-15 minutes
Name foods high in vitamin B12?
meat/seafoods/eggs/milk
animal based products
Supplement if vegan/vegetarian
What condition is sometimes confused as depression & related to hormonal balance
Hypothyrodism
Name two fruits & two vegetables in season for July
Plums, tomato, blackberry, blueberries, basil eggplant, greenbeans, zucchini
What is the difference between serotonin & dopamine
Dopamine is feel good chemical messenger with motivation synthesized from AA tyrosine, low levels linked to poor digestion
Serotonin is mood stabilizer & happiness molecule, synthesized from AA tryptophan, contributes to sleep & dge