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Writer and expert /
We are thrilled to be joined by best-selling author and health expert, Frances Largeman-Roth. Frances has written a multiple healthy eating guides and cookbooks and was also the Food and Nutrition Director at Health magazine for nearly eight years and prior to this she was part of the editorial team at the Discovery Health Channel. i.e. Frances knows a thing or two about healthy eating and food!
Today Frances shares her healthy eating and lifestyle food tips with mio and two of her favourite fast and simple summer recipes from her latest cookbook, Eating in Colour!
What inspired you to get into the healthy lifestyle/ healthy food industry?
My father died of a heart attack when he was 62. I was 12 at the time. He had Type2 diabetes, high blood pressure and carried too much weight around his middle—all risk factors for heart disease. I decided that I wanted to help people make healthy choices and learn to love nutritious foods so that they could avoid these risk factors and live long, active lives.
What made you decide to leave working in corporate life and go out on your own as an author? Was it a difficult decision?
It was both easy and hard! It was easy because I knew it was the right thing for me to do and that it would provide more flexibility, which is so important when you’re a parent.
On the other hand, being a full time employee at a large company has a lot of perks and comforts and I knew I’d be giving those up. Ultimately, having my own business is the most frightening and liberating thing in the world!
The most common complaint of people is that they have no time to cook! What are your top tips for ensuring that you are eating right throughout the week?
Plan ahead! I take a look at my schedule over the weekend and figure out which nights I can actually cook dinner and which nights I’m at events. I then shop (online) and plan for the week.
I cut up fruit and vegetables on Sunday for the kids’ lunches and snacks, and try to make something like two frittatas—one for now and one to freeze for later.
Occasionally I’ll also use a meal kit delivery service, such as Hello Fresh or BlueApron. They really do help you get delicious, healthy meals on the table without too much effort.
What are 10 things you always have in your fridge/ pantry?
Kids aren’t the only ones who have trouble eating their greens. Husbands can be lukewarm on lettuce, too. Jon is willing to dive into a bowl of salad only if I’ve included some goodies, like nuts, fruit, or other tasty bits. And of course, whether you’re trying to appeal to little ones or grown-ups, it’s essential to dress your greens with a delicious dressing. Don’t be afraid of the oil—a little fat is key to absorbing the fat-soluble vitamins in your veggies.
2 tablespoons extra-virgin OLIVE OIL
1 tablespoon CIDER VINEGAR
2 tablespoons PEACH or APRICOT NECTAR
1⁄4 teaspoon SALT
1⁄4 teaspoon freshly ground BLACK PEPPER
6 cups (400g) MESCLUN GREENS
1⁄4 cup (12g) fresh BASIL leaves
1 large ripe NECTARINE, pitted and cut into 12 slices
1⁄2 cup (about 41⁄2 ounces/120g) RICOTTA CHEESE (see Note)
1⁄4 cup (28g) shelled UNSALTED PISTACHIOS
NOTE: The type of ricotta cheese that is sold in the dairy section of your grocery store will work for this recipe,
but I recommend you look for fresh ricotta at the cheese counter or at your farmer’s market. Fresh ricotta is creamier and has a richer flavor than commercially produced cheese.
Makes 8 tacos; serves 4
I first discovered seafood tacos on a trip to San Diego. I was amazed that you could get fish tacos at a fast food restaurant chain called Rubio’s and that you could enjoy them on the beach, just steps away. Part of the West Coast approach to cuisine is a casual entertain- ing style, and these shrimp tacos are ideal for feeding a crowd. Simply set out the prepped ingredients in small bowls and let your family and friends build their own colorful plates.
1⁄3 cup (50g) peeled and grated fresh BEET (from 1 medium beet)
1 tablespoon SHERRY VINEGAR
1 AVOCADO, pitted, peeled, and cubed
1⁄2 cup (80g) diced RED BELL PEPPER
1⁄2 cup (60g) thinly sliced RADISH (from 4 radishes)
1⁄2 cup (55g) crumbled QUESO FRESCO
1⁄2 cup (20g) fresh CILANTRO leaves
2 LIMES, cut into 8 wedges each, for serving
1 pound (450g) medium SHRIMP, peeled and deveined
1⁄8 teaspoon SALT
1⁄8 teaspoon freshly ground BLACK PEPPER
1⁄4 teaspoon ground CUMIN
1⁄4 teaspoon CHILI POWDER
1 tablespoon OLIVE OIL, plus more for the pan
8 (6-inch/15cm) CORN TORTILLAS
You can find Frances’ Eating in Color cookbook here: US and UK.
Recipes from Eating in Color: Delicious, Healthy Recipes for You and Your Family
By Frances Largeman-Roth
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