STAY HEALTHY eat more fruits, vegetables... September is fruits and vegetables month Submitted by the Richland County Nutrition Coalition September marks the first ever National Fruits and Veggies - More Matters Month. The goal of the campaign is to encourage Americans to eat more fruits and vegetables - fresh, frozen, canned, dried and 100 percent juice. While research shows that Americans are aware of the health benefits of eating fruits and vegetables, most people need to double the amount they now consume to meet the latest dietary guidelines for Americans. Research also has shown that people who consume generous amounts of fruits and vegetables as part of a healthful diet are likely to have reduced risk of chronic diseases. Many people know the facts, but actually changing behavior is not easy. Check out the new Web site www.fruitsandveggiesmatter.gov. The following are highlights of practical, tasty tips and recipes found on its Web site: Steam your vegetables, then add low-calorie or low-fat dressings, and herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. Take your favorite lasagna recipe and try adding different combinations of your favorite vegetables between the layers: mushrooms, spinach, broccoli, carrots, zucchini, onions or eggplant. Mix canned spinach or frozen broccoli into your pasta dish. Be creative. Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries. Combine frozen 100 percent juice and berries, then freeze to make popsicles. If cooking fruits and vegetables takes too much time, consider microwaving vegetables, buying pre-cut fruits and vegetables, using canned or frozen items, drinking 100 percent fruit juice, or pre-washing vegetables so they are ready for cooking. Slice, marinate (try balsamic vinegar) and grill a variety of vegetables including zucchini, asparagus, green onions, eggplant and mushrooms. They’re delicious! Pizza for dinner! Pizza can be a healthy choice whether you cook in or take-out when loaded with your favorite veggies. Grill a berry-filled dessert - slice a ripe peach in half, remove the pit and fill the peach with blueberries. Sprinkle each half with brown sugar and lemon juice, wrap in aluminum foil and place on the grill for 15 minutes, turning only once. Make shish-kabobs - cut meat into one-inch pieces, use whole mushrooms, cherry tomatoes, chopped pieces of onions, bell peppers and pineapple. Get your children involved and have them make their own skewers. Soak the vegetables in water for 30 minutes to prevent them from catching fire while on the grill. Cookie cutters can be used to make fun shapes out of melon slices. Kids will love experimenting - and eating their favorites. Saut/ed Spinach with Sun-dried Tomatoes Preparation time: 5 minutes Cooking time: 5 minutes 1 tablespoon olive oil 1 clove garlic, sliced 2 Tablespoon sun-dried tomatoes in oil 1 Tablespoon pine nuts 1 9-oz. bag fresh spinach 2 Tablespoons fresh basil, chopped Dash salt Dash black pepper 3 teaspoons crumbled feta cheese Heat oil in large non-stick skillet over medium-high heat. Cook garlic, tomatoes and pine nuts in oil until garlic is golden. Add spinach and basil. Cook 2 minutes or until spinach is just wilted, stirring constantly. Season with salt and pepper. Serve topped with feta cheese. Serves three Chicken Salad Tacos Preparation time: 10 minutes 4 cups cooked chicken, shredded 4 celery stalks, chopped 2 medium tomatoes, chopped 2 cups cabbage, finely shredded 4 medium carrots, shredded 3 Tablespoons mayonnaise 12 Taco shells or corn tortillas, warmed Chopped fresh cilantro, optional Sliced jalapeno peppers, optional Combine all ingredients except taco shells. Serve chicken salad in taco shells. Top with cilantro and peppers, if desired. Serves six |