With a new year in swing, now is the perfect time to get back on track with a balanced lifestyle. This month we will discuss two groups that provide a wide array of vitamins and minerals not found in other food groups. Eating a diet rich in fruits and vegetables will reduce the risk of developing major diseases including heart disease, cancer, and type 2 diabetes, as well as play an important role in weight loss and weight maintenance. Seen on the Food Guide Pyramid as the green (vegetables) and red (fruits) portions, these food groups need more attention in the American diet. Even though the average daily recommendations are 2 ½ cups of vegetables and 2 cups of fruits, most Americans get less than ½ of each.
While offering an abundance of antioxidants, fiber, and water, most vegetables contain less than 50 calories per serving and fruits less than 100 calories per serving, on average. Nearly all fruits and vegetables are naturally low in fat, sodium, and cholesterol, and have a wealth of potassium, vitamin C, fiber, and folic acid. Folic acid, or folate, is especially important for women of childbearing age, because it reduces the risk of neural tube defects in the baby. Folic acid also helps the body form red blood cells necessary for the transport of oxygen. Additionally, those leafy greens and yellow and orange vegetables contain vitamin A and vitamin E to support healthy eyes and skin. The deeper the color, the more nutrients they contain; for example, romaine lettuce as opposed to iceberg lettuce. Although iceberg counts as a vegetable, it holds less nutritional value compared to romaine lettuce which contains over 50% more iron, 200% more folate, and over 450% more vitamin C. Diets rich in potassium will help maintain a healthy blood pressure. High potassium fruits and vegetables include bananas, prunes, dried apricots, sweet potatoes, white potatoes, tomato products, spinach, and beans to include lima, kidney, and white.
When buying produce, try choosing fresh and frozen fruits and vegetables without added salt, sugar, or fat. If you do buy canned fruits, be sure the label says they are packed in their own juice to minimize added refined sugar. Because canned vegetables contain added sodium, choose those that are labeled “low sodium” or rinse your vegetables before preparing them.
Many people have questions about the health benefits of fruit juice. If you drink juice, make sure it is 100% juice and drink no more than 6 oz per day. Anything in addition to that just contributes to added calories. And remember, you will not get as much fiber from juice as you would from the fruit itself.
For those of us that struggle with eating enough fruits and vegetables, try some of the tips below.
· Keep a fruit bowl on your kitchen table so you can grab-and-go.
· When you get home from the store, wash and separate produce into baggies or containers and keep in your refrigerator for easy access.
· Buy pre-washed vegetables such as salad greens, baby carrots, celery, broccoli, cauliflower, and peppers.
· Include fruits and vegetables in casseroles, pizza, sandwiches, meatloaf, muffins, pancakes, and breads
· Make large batches of various salads, and then portion them out for individual servings later
Whether you are running, biking, swimming, or hiking, fruits and vegetables offer a plethora of vitamins and minerals necessary for sufficient energy that contribute to a healthy, well balanced diet. Remember to vary your fruits and veggies and eat a rainbow of color each day!
Recipes from the American Institute for Cancer Research
www.aicr.org
www.aicr.org
Steamed Greens with Ginger and Water Chestnuts
3 cups mixed leafy greens, chosen from the following:
bok choy (Chinese cabbage or Chinese chard),
choy sum (Chinese flowering cabbage),
Chinese spinach (amaranth leaves),
Swiss chard leaves, stems removed,
spinach leaves, stems removed
1 tsp. finely minced, peeled fresh ginger
1 tsp. finely minced fresh garlic
1/2 cup diced canned water chestnuts (drained and rinsed)
1/2 Tbsp. sesame seed oil
Salt and pepper to taste
Keeping each type separate, place greens on plate used for steaming. Sprinkle ginger and garlic over top of greens, then scatter water chestnuts on top. Sprinkle oil evenly over all.
Keeping each type separate, place greens on plate used for steaming. Sprinkle ginger and garlic over top of greens, then scatter water chestnuts on top. Sprinkle oil evenly over all.
Steam until greens are tender, watching carefully, as they will only take about 30 seconds. Season to taste with salt and pepper. Serve immediately.
Cauliflower-Potato Bake
1 medium yellow or white potato, peeled and cut into bite-size pieces
1 medium red pepper, seeded and chopped
2 cups cauliflower florets, cut into bite-size pieces
1 Tbsp. extra virgin olive oil
1/2 tsp. garlic granules or powder
1/4 tsp. onion granules or powder
Salt and freshly ground black pepper, to taste
2 Tbsp. skim or reduced-fat (2%) milk
1/4 cup Parmesan cheese
2 Tbsp. minced fresh Italian parsley for garnish
Preheat oven to 400 degrees. Spray a 9-inch baking dish with canola or olive oil cooking spray and set aside. In medium bowl, toss potato, red pepper and cauliflower with oil and garlic and onion granules. Add salt and pepper to taste. Transfer vegetables to prepared baking dish. Drizzle milk evenly over top. Sprinkle with cheese. Cover tightly with foil and bake for 30-40 minutes, or until vegetables are tender.
Preheat oven to 400 degrees. Spray a 9-inch baking dish with canola or olive oil cooking spray and set aside. In medium bowl, toss potato, red pepper and cauliflower with oil and garlic and onion granules. Add salt and pepper to taste. Transfer vegetables to prepared baking dish. Drizzle milk evenly over top. Sprinkle with cheese. Cover tightly with foil and bake for 30-40 minutes, or until vegetables are tender.
If desired, brown cheese by placing dish under broiler for 30 seconds, watching carefully. Garnish with parsley and serve hot as side dish.
Tuscan-Style Beans
2 cans (15-oz. each) cannelini beans, rinsed and drained
6 large fresh sage leaves, coarsely chopped, or 2 tsp. dried
3 garlic cloves, smashed and peeled
1 onion, quartered
2 Tbsp. extra virgin olive oil, divided
1 small carrot, finely chopped
1 small rib celery, finely chopped
1 small onion, finely chopped
1 plum tomato, seeded and chopped
Salt and freshly ground black pepper
1/4 cup chopped flat-leaf parsley, for garnish (optional)
Place the beans in a deep saucepan. Add the sage, garlic, onion and 1 tablespoon oil. Pour in 1 cup water. Simmer uncovered 15 to 30 minutes, or until much of the liquid has evaporated and the beans are soft but not mushy. Remove the onion and, if desired, the garlic.
Place the beans in a deep saucepan. Add the sage, garlic, onion and 1 tablespoon oil. Pour in 1 cup water. Simmer uncovered 15 to 30 minutes, or until much of the liquid has evaporated and the beans are soft but not mushy. Remove the onion and, if desired, the garlic.
Meanwhile, heat the remaining oil in a medium skillet over medium-high heat. Sauté the carrot, celery and onion until the onion is translucent, 5 minutes. Add the tomato and cook 5 minutes longer. Stir the mixture into the beans. Season to taste with salt and pepper. Serve warm, garnished with parsley, if desired.
Strawberry-Blueberry Muffins
Canola oil spray
3 Tbsp. canola oil
1/3 cup unsweetened applesauce
1/2 cup sugar
2 eggs
1 tsp. vanilla
1 cup fresh blueberries
1 cup chopped fresh strawberries
1 cup whole-wheat flour
1 cup unbleached all-purpose flour
2 tsp. baking powder
1/4 tsp. salt
1/2 cup fat-free milk
Preheat oven to 375 degrees. Spray 12-cup muffin tin with canola oil and set aside. In medium bowl, whisk together oil, applesauce, sugar and eggs. Add vanilla, blueberries and strawberries. In separate bowl, blend together flours, baking powder and salt. Fold in half flour mixture, then half milk. Add remaining flour and milk, folding in just until blended. Scoop batter into prepared tins. Bake 25-30 minutes or until golden brown and inserted toothpick comes out dry. Allow muffins to cool for 20 minutes before removing from pan.
Preheat oven to 375 degrees. Spray 12-cup muffin tin with canola oil and set aside. In medium bowl, whisk together oil, applesauce, sugar and eggs. Add vanilla, blueberries and strawberries. In separate bowl, blend together flours, baking powder and salt. Fold in half flour mixture, then half milk. Add remaining flour and milk, folding in just until blended. Scoop batter into prepared tins. Bake 25-30 minutes or until golden brown and inserted toothpick comes out dry. Allow muffins to cool for 20 minutes before removing from pan.
