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Ed. Note: Many of the recipes below are from Light Fantastic!, one of the best vegetable cookbooks in my personal collection. In July, 1998, we published a book review and feature in the Cinnamon Hearts newsletter based on these delicious recipes. All recipes in this cookbook have a nutritional analysis, including dietary exchanges. If Light Fantastic! by Millie Snyder and Alyssa Alia (Prima Publishing) is no longer available, I urge you to check eBay for an out-of-print copy for your own collection. Beth's Summer Solstice Skillet Deep-Dish Artichoke & Red Pepper Quiche Open-Face Broiled Italian Vegetable Sandwiches Orzo & Garlic Spring Vegetables Sun-Dried Tomato & Cottage Cheese Dip
Ed Note: To add some vegetable desserts to your cooking repertoire, see this article in the Recipe Feature Archives: Jump-Start Your Vegetable Quota What is considered a serving of vegetables?
Here are ten tips to get you started down the garden path:
Source: Daily Bread ~ Reflections and Recipes for
Quick and Healthy Eating,
From Handbook of Health, 1922 Fruits and vegetables are the Kindling foods, which help the Coal foods to burn, and supply certain stuffs and elements which the body needs and which the Coal foods do not contain. Fruits and vegetables contain the priceless vitains and mineral salts, which are not present in sufficient proportions in the meats, starches, and fats. The products of thei digestion and burning in the body help to neutralize or render harmless, the waste products from meats, starches, and fats. They have a very beneficial effect upon th blood, the kidneys, and the skin. In fact, the reputation of fruits and fresh vegetables for "Purifying the blood" and "clearing the complexion" is really well deserved. The special longing for greens and sour things in the spring after their scarcity in our diet all winter, is a true sign of their wholesomeness. ~Woods Hutchinson Source: Daily Bread ~ Reflections and Recipes for
Quick and Healthy Eating,
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Remember these words: “Eat your
veggies!” How can you forget? They were the first words your mother screamed at you
at the dinner table. Not yelled -- screamed! Why such a Big Deal? She thought you were
cute when you sat in the high chair and smushed the peas and carrots into your hair. She
even took a picture of you doing it. So why the Big Deal now that you can actually put
them in your mouth by yourself? Because you won’t, that’s why. Wouldn’t then, and don’t want to now. But you’re not a kid anymore. What’s the Big Deal? To start with, there were reasons for why you didn’t want to eat veggies when you were younger. Kids dislike veggies for a variety of reasons, such as texture (lima bean grit); taste (brussels sprouts??!!); mouth feel (okra slime); and because you were being commanded to eat your veggies! You’re not a kid anymore, so does that mean you should now like lima bean grit or okra slime? Not at all. You should never eat something you don’t like. But you do have to select foods -- including veggies -- that will allow you to meet your nutritional needs, your health protection needs, and keep your weight under control. And veggies play a major part in fulfilling each of these three needs. How so? First of all, veggies are a great help in meeting a person’s nutritional needs. Fiber is a very important example. Adults need to consume 20-35 grams of fiber per day to keep their gastrointestinal system healthy and regulated (i.e., prevent constipation and reduce colon cancer risk). Americans don’t achieve that level of intake now, averaging only 12 grams of fiber per day -- which is why we have so many GI complaints and maladies. Veggies also contain a wide variety of other nutrients that the body must have to be healthy. Second, veggies contain many nutrients that are called “phytonutrients,” which promote health and protect against diseases -- including cancer and heart disease. The colorful veggies (and fruits) contain the most protective factors -- such as carrots, broccoli, purple cabbage, tomatoes, etc. Every current study shows that people who eat veggies, especially the colorful ones, are at much less risk than people who don’t. Third, veggies provide a lot of volume and “chewing power” so a person can be satisfied without consuming too many calories in a meal -- or in a day. Veggies are so low in calories (without the butter or cheese, that is) that adding them in lets you create nutrient dense rather than calories dense meals. And to achieve this nutrient density, you don’t have to just eat “rabbit food.” So what do you need in the veggies category, and what do you have to do to get it? First of all, appreciate that adults have different taste and texture profiles than do children. Until the age of 7-9, kids really do have magnified responses to tastes and textures. So it’s probably time for you to experiment with what veggies you can move from your forbidden list -- and put them on your acceptable list. Maybe even your enjoyable list. In essence, it’s time to give veggies a try once again. So what’s the bottom line? These six steps should help you eat healthfully, even if you never become the best of friends with every veggie in the grocery store:
Editor’s Note: Fruits, vegetables and grains, especially unrefined cereals, are good sources of “good carbohydrate” and fiber. Try adding more vegetables to pizza while cutting back on extra meats or cheeses. Some form of fun or regular physical activity is also important to overall health. Dietitians encourage men to play racquetball with a friend, take a bike ride with their families, have an evening walk after dinner, or walk the golf course--anything to get moving! Source: Reprinted from Cinnamon Hearts, May~June 1998; ©1997, Intelligent Nutrition Systems
VEGGIE STRUDEL MEDLEY 1 cup vegetable broth Preheat oven to 400ºF. Spray baking sheet with vegetable spray. In large saucepan, bring vegetable broth to a boil. Add carrot, celery, zucchini, and yellow squash. Cook 3 minutes; drain. In large bowl, combine cooked vegetables, pepper, garlic, basil, parsley, and salt & pepper. Unfold 1 phyllo sheet; keep remaining phyllo sheets covered with a damp kitchen towel. Working quickly, brush phyllo sheet lightly with melted margarine. Spoon 1/4 of the vegetable mixture onto center of phyllo sheet. Roll up into a log, starting from longest side. Fold edges over to seal and place on prepared baking sheet. Lightly brush again with margarine. Repeat with remaining 3 phyllo sheets. Bake 15 or 20 minutes, or until golden brown. To serve, slice on diagonal. Serve warm. Makes 4 Servings. Per Serving: 131 Cal; 6 g Total Fat; 18 g Carb; 00mg Cholesterol; 224 mg Sodium; 3 g Protein; 2 g Fiber. Exchanges: 3/4 Bread; 1 Veg; 1 Fat.
ROASTED GARLIC 3 garlic heads, left whole & skin intact Preheat oven to 325ºF. Place garlic heads on baking sheet. Brush with olive oil and bake 45 minutes, or until soft and lightly brown. Makes 3 heads. Per Serving: 44 Cal; 2g Fat; 6g Carb; 6mg Sodium; 1g Protein. Exchanges: 1 Vegetable; 1 Fat.
ZUCCHINI TOMATO PIZZA 4 medium zucchinis, grated (about 3-1/2 cups) Prehet oven to 350°F. Lightly spray a 9- x 13-inch baking pan with nonstick cooking spray. Squeeze excess moisture from zucchini; let rest on paper towel. In large bowl, combine zucchini, egg substitute, flour, Parmesan cheese, 1/2 cup mozarrella cheese, and salt and pepper. Spread mixture onto bottom of prepared pan. Bake 15 to 20 minutes or until zucchini crust is firm to the touch. Top with remaining 1/2 cup mozzarella cheese, tomato slices, basil leaves, and oregano. Bake another 15 minutes, or until done. Cut into squares and serve. Makes 8 Servings. Per Serving: 93 Cal; 4 g Total Fat; 8 g Carb; 11 mg Cholesterol; 156 mg Sodium; 8 g Protein; 2 g Fiber. Exchanges: 1-1/2 Veg; 1 Fat.
OPEN-FACE BROILED
ITALIAN Sandwich: Vegetable oil spray Vinaigrette: 2 Tbsp finely chopped fresh basil OR 2 tsp dried, crumbled Topping: 1 extra-large tomato, cut into 8 slices (about 8 ounces) Preheat broiler. Line a baking sheet with aluminum foil. Spray foil with vegetable oil spray. Arrange eggplant, zucchini, and crookneck squash in a single layer on baking sheet. Lightly spray tops with vegetable oil spray. Broil vegetables about 4 inches from heat for 4 minutes, or until lightly brown. Turn vegetables over and lightly spray with vegetable oil spray. Broil for 4 minutes, or until lightly brown. Meanwhile, cut bread in half lengthwise, then in half crosswise (4 pieces). In a small bowl, whisk together vinaigrett ingredients. Using a pastry brush, brush half the vinaigrette over cut side f bread. Arrange tomato slices on bread, then top with broiled vegetables. Brush with remainin vinaigrette. Makes 4 Servings, 1 open-face sandwich per serving. Per Serving: 244 Cal; 6 g Total Fat (1 g Sat Fat); 43 g Carb;
DEEP-DISH ARTICHOKE &
RED PEPPER QUICHE 2 Tbsp plus 1 tsp reduced fat margarine Preheat oven to 375ºF. Spray a 9-inch pie plate with nonstick cooking spray; set aside. In large skillet, heat half of the margarine. Add garlic, onion and red pepper. Cook on medium heat 1 minute. Stir in artichoke hearts. Spoon vegetable mixture into pie plate. In medium bowl, combine cracker meal or seasoned crumbs, baking powder, Parmesan cheese, basil and ground hot pepper. Using a pastry blender or 2 knives, cut in remaining tablespoon and 1 teaspoon of margarine until mixture resembles coarse crumbs. Whisk in egg substitute and milk. Pour over vegetables. Bake 30 minutes, or until quiche is puffed and golden. Makes 6 Servings. Per Serving: 136 Cal; 4 g Total Fat; 18 g Carb; 6 mg Cholesterol; 530mg Sodium; 8 g Protein; 1 g Fiber. Exchanges: 1 Vegetable; 1 Fat; 1/4 Milk; 1/2 Bread; 1/2 Protein.
EGGPLANT ZUCCHINI PARMIGIANA 1 medium eggplant, sliced into 1/2-inch slices and halved **Garlic lovers can add 1/4 tsp powdered garlic to the ricotta cheese. Preheat oven to 350ºF. Lightly spray a 9x9-inch baking dish with nonstick cooking spray; set aside. In large saucepan, bring 1/2-inch of water to a boil. Add eggplant and zucchini and simmer, covered, for 5 minutes. Carefully remove and drain. In prepared baking dish, alternately layer eggplant, ricotta, and zucchini. Spoon tomato sauce over zucchini. Top with mozzarella and Parmesan cheese. Bake 25 minutes, or until bubbly. Makes 4 generous servings. Sodium Alert! Not recommended for those on low salt or sodium restricted menu plans. Per Serving: 249 Cal; 9 g Total Fat; 28 g Carb; 22 mg Cholesterol; 754 mg Sodium; 18 g Protein; 3 g Fiber. Exchanges: 3 Vegetables; 1 Meat; 2 Fat.
PEPPER QUESADILLAS 1-1/2 Tbsp vegetable oil Preheat oven to 425ºF. In a large skillet, over medium-high heat, heat oil and sauté peppers, onion and chilies for 5 to 7 minutes. Stir in cumin, then drain, reserving liquid. Sprinkle half of each tortilla with cheese and top with pepper mixture. Fold tortillas in half and place on a baking sheet. (You can overlap a bit to fit). Brush with reserved liquid. Bake 7 to 10 minutes, or until cheese is melted. Cut each tortilla into thirds and serve warm with salsa. Serves 6. Per Serving: 173 Cal; 6 g Total Fat; 26 g Carb; 00 mg Cholesterol; 239 mg Sodium; 4 g Protein; 3 g Fiber. Exchanges: 1-1/2 Bread; 1 Vegetable; 1 Fat.
BETH’S SUMMER
SOLSTICE SKILLET 5 medium potatoes (about 1-1/2 lbs) Parboil, steam or microwave potatoes until slightly tender, then cut into chunks. In a large, deep skillet or saucepan, heat the oil; add potatoes, carrots, mushrooms, onion and garlic and sauté until slightly browned. Stir in green beans and sauté for 1 minute. Add soy sauce, chicken stock or broth and wine, tossing until combined. Cover pan and cook over low heat until vegetables are tender. Turn off heat; stir in herbs and mix gently. Sprinkle with the cheeses, then cover pan just until cheese melts. Serves 6 as a main dish. Sodium Alert! Not recommended for those on low salt menu plans. Per Serving: 254 Cal; 7 g Total Fat; 34 g Carb; 5mg Cholesterol; 481mg Sodium; 15 g Protein; 7g Dietary Fiber. Exchanges: 1 Bread; 1 Meat; 3 Veg; 1-1/2 Fat.
FRESH ZUCCHINI RELLENOS 6 medium zucchini, (about 2 pounds) Fresh Tomato Sauce (directions below): 4 large fresh tomatoes, chopped (or use 1 lb drained, canned Preheat oven to 350ºF. To prepare Tomato Sauce: In a blender, combine the tomatoes, onions, garlic and salt. Heat oil in a skillet. Add tomato mixture and heat about 15 minutes until thickened. Stir in cilantro and set aside. Cut zucchini in half lengthwise. Carefully scoop out the flesh and discard or save for another use. Place the zucchini shells in a greased shallow baking pan in a single layer. Combine the corn, eggs, milk and salt in a blender and blend to a coarse purée. Add chopped chiles. Mix 1-1/2 cups of the grated cheese into the corn mixture, reserving 1/2 cup for topping. Fill the zucchini shells with the corn mixture. Sprinkle the remaining cheese. Dot with butter. Cover with foil and bake until tender, approximately 30 minutes. Do not overbake. Top with freshly cooked tomato sauce. Makes 6 Servings. Sodium Alert! Not suitable for those on sodium-restricted meal plans. Per Serving: 225 Cal; 7 g Total Fat; 24 g Carb; 81mg Cholesterol; 548 mg Sodium;18 g Protein; 3g Dietary Fiber. Exchanges: 1 Bread; 2 Meat; 1-1/2 Veg; 1-1/2 Fat.
MIXED GARDEN CASSEROLE 1/4 cup brown sugar, firmly packed Combine brown sugar, salt & pepper; set aside. Place rice in bottom of a lightly spray-coated or nonstick 13- x 9- x 2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine. Cover tightly and bake at 350ºF for 1-1/2 hours, or until rice and vegetables are tender. Yield 10 Servings. Sodium Alert! Not suitable for those on sodium-restricted meal plans. Per Serving: 105 Cal; 2 g Total Fat; 19 g Carb; 6 mg Cholesterol; 543 mg Sodium. Exchanges: 1 Bread/Starch; 1 Veg.
SUN-DRIED TOMATO
& COTTAGE CHEESE DIP 2 cups low-fat, cream style cottage cheese Combine all ingredients in blender; process until smooth, stopping once to scrape sides. Serve with green, red and yellow pepper squares, or other fresh veggies such as celery, zucchini or carrot sticks. Yield: 2 cups. Per (1/4 cup) Serving: 58 Cal; 1 g Total Fat; 8 g Protein; 3 g Carb; 5 mg Cholesterol; 235mg Sodium; 47 mg Calcium. Exchanges: 1 Lean Meat.
ORZO & GARLIC
SPRING VEGETABLES 4-1/2 ounces uncooked orzo In a medium saucepan, bring 3 cups of water to a boil and stir in the orzo. Reduce heat to low and simmer for 8 to 10 minutes or until orzo is tender. Drain and set aside. In a large skillet heat oil, ginger and garlic, cooking over low heat Increase heat to high and stir fry by adding vegetables and dissolved bouillon. Cook for 3 minutes, stirring continuously, until vegetables are crisp-tender. Add cooked orzo and pepper and mix well. Serves 6. Per Serving: 135 Cal; 3 g Total Fat; 24 g Carb; 00 mg Cholesterol; 200 mg Sodium; 3 g Protein; 3 g Dietary Fiber. Exchanges: 1 Bread; 1-1/2 Veg; 1/2 Fat.
CORN AND SPINACH
FRITTERS 1 cup packed spinach leaves, chopped into 1/2-inch pieces Place the spinach in a strainer and plunge into a pot of boiling water. Blanch until soft, about 1-1/2 minutes. Drain well and pat dry. Transfer the spinach to a medium bowl. Add the corn, carrots, mozzarella, egg whites, cornstarch and garlic. Stir well to combine. Heat a large, well-seasoned, cast-iron or no-stick frying pan on medium high. Add the oil. Use a tablespoon to measure out well-rounded scoops of the batter and form them into patties. They'll be a bit loose. As they're formed, place the patties in the frying pan and flatten them gently with a spatula. Sizzle the fritters until lightly browned, about 3 minuts on each side. Serve warm. Makes 4 Servings. Per Serving: 81 Cal; 3 g Total Fat (1 g Sat Fat); 10 g Carb; 4 mg Cholestrol; 160 mg Sodium; 5 g Protein; 2 g Fiber. Exchanges: 1/2 Very Lean Meat; 2 Veg; 1/2 Fat.
CARROT MACAROONS 1 cup ground almonds Combine almonds, orange peel, and coconut in a medium-size bowl. In a small bowl, beat egg white until soft peaks form. Gradually beat in maple syrup and honey. Fold into almond mixture. Stir in extracts and carrots. Refrigerate dough for 1 hour. Drop by teaspoonfuls onto a baking sheet that has been lined with parchment paper (or line a baking sheet with aluminum foil and spray lightly with vegetable spray). Bake in a preheated 300°F oven for 15 to 20 minutes, or until golden but not brown. Lift paper or foil off baking sheet and let cookies cool for 5 minutes. Then transfer cookies to a wire rack and let cool completely. Stor in a tightly covered container. Makes about 36 Cookies. Per (3-Cookie) Serving: 99 Cal; 6 g Total Fat (<1 g Sat Fat); 8 g Carb; 00 mg Cholesterol; 9 mg Sodium; 105 mg Potassium; 3 g Protein; 2 g Dietary Fiber; 6 g Sugar. Exchanges: 1/2 Starch; 1 Fat.
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