[Image: Photo of colorful vegetables]Vegetables add color, flavor and texture to meals. They give us many different vitamins and minerals needed for a healthy life. Vegetables are low in calories, high in fiber and contain cancer-fighting properties such as antioxidants and phytochemicals.
Cruciferous vegetables, those from the cabbage family, also have properties that fight cancer. Examples are broccoli, cabbage, cauliflower, greens, brussels sprouts, turnips and rutabagas.
Dark green leafy, deep yellow, red or orange vegetables are high in beta carotene, which is converted into vitamin A in the body. Vitamin A may help prevent certain types of cancer. Good sources of beta carotene are broccoli, sweet potatoes, asparagus, carrots, butternut squash, cantaloupe, apricots, spinach and pumpkin.
Choosing Vegetables
Each vegetable is a little different, but you can usually tell how fresh a vegetable is by how it looks and feels. Choose fresh vegetables that have good color (no brown or black spots, no yellowing of green leaves, no mold), good texture (no soft spots, no wrinkled skin, no wilted leaves, firm to the touch) and medium size (no giant summer squash or eggplant).
Frozen vegetables are also an excellent choice. Fresh vegetables are frozen at their peak of freshness. Canned vegetables are nutritious, but they are high in sodium because salt is added. If you are on a sodium-restricted diet, choose canned vegetables labeled no salt added, low sodium or reduced sodium. If these are not available, rinse canned vegetables before using.
Storing Vegetables
It is important to store vegetables properly to keep them fresh as long as possible. Temperature, humidity, length of time of storage and exposure to the air and light are all important. Different vegetables need different conditions.
Preparing Vegetables
- Wash all vegetables carefully with cold water before using. Do not use soap. Some vegetables need to be scrubbed with a brush to remove the dirt, and some need to be peeled before cooking or eating. When you peel vegetables, try to take off the least amount of skin possible.
- Some vegetables are delicious raw in salads, on a sandwich, with a dip or just plain. Some are better when cooked, steamed, boiled, stir-fried, roasted or combined with other foods. Look for creative ideas to prepare and serve vegetables.
- Do not let vegetables sit in water before cooking. This can cause loss of vitamins. Cook vegetables in a small amount of water for a short time. Vegetables cooked this way retain more nutrients, color and flavor. Most vegetables taste best when "tender-crisp," gently cooked but still firm and a little crunchy. Potatoes, winter squash, beets and sweet potatoes need to be cooked until soft enough to slice easily with a knife.
Here are some vegetable recipes to try............
Squash Dressing
- 5 medium yellow squash
- 1 medium onion, chopped
- 1 egg
- 1 cup cream-style corn
- 1 (6-oz.) pkg. Mexican style cornbread mix
- 2 Tablespoons margarine
- Salt & pepper to taste
Cook squash and onion until tender. Drain. With a fork lightly mash the squash. Add the remaining ingredients and mix well. Spoon into a greased 1 1/2 quart baking dish. Bake at 350 degrees for 50 minutes or until set.
Marinated Tomatoes with Basil & Balsamic Vinegar
- 1 small red onion, sliced
- Ice water
- 3/4 cup balsamic vinegar
- 1/4 cup olive oil
- 2 Tablespoons water
- 2 teaspoons sugar
- 1/4 teaspoon salt
- 1/2 teaspoon pepper
- 3 cloves garlic, minced
- 1/2 cup chopped fresh basil
- 6 tomatoes, thinly sliced
- Parmesan Cheese (optional)
- French Bread
Soak sliced onion in ice water and let stand for 30 minutes. Drain and pat dry. In a small bowl mix vinegar, and next 6 ingredients. Stir in basil. In a shallow dish, layer 1/2 of tomatoes, onions and dressing. Cover and chill 30 minutes. Sprinkle with Parmesan cheese curls and serve with bread rounds. Serve at room temperature.