Evening Edge
What’s For Dinner?
DEL.ICIO.USFit to Eat
Need more veggies? Add tomatoes and mushrooms to your dietThe Atlanta Journal-Constitution
Published on: 03/20/08
Recently, a colleague told me she quit reading magazine stories about health and nutrition because every article gives the same advice — eat more fruits and vegetables — and she just didn't have time to do that.
I have some ideas to make eating vegetables easy, so if you are like my friend and believe you can't eat more vegetables, check out some of these tips.
|
I bet everyone has a can or two of beans in their pantry — kidney beans, black beans or pinto beans. But most people don't classify beans as a vegetable. Beans are the ultimate utility player — easy to prepare, a great accompaniment to many dishes and they have more protein and fiber than any other vegetable.
The sodium in canned beans is a concern to those watching their salt intake, but draining the beans and giving them a 30-second rinse under running water removes about 40 percent of the sodium. Easy ways to use beans include adding a can of drained beans to soup, mixed with salsa and cheese rolled into a whole-wheat tortilla, as a meat substitute in chili and as topping on green salads.
Yes, you can
The second-most popular vegetable (potatoes are first but mostly in the form of fries) is the tomato. Botanically, it is a fruit. When you can't have a fresh tomato, don't think that canned tomatoes are second-class citizens. Tomatoes that are used in canned products are picked at their peak and canned with minimal processing. Use canned whole tomatoes or diced tomatoes as a base for soup, chili and pasta sauce. Tomato sauce, paste, spaghetti sauce, salsa and even tomato juice all count toward increasing your vegetable servings. In addition to dietary fiber, tomatoes are excellent sources of vitamins A and C — two potent anti-oxidants that help your body fight disease. Instead of green salad, try slicing tomatoes, topped with fresh basil and drizzled with olive oil, or make your own salsa or pico de gallo using canned tomatoes.
Another overlooked but versatile vegetable is mushrooms. Newer research shows that mushrooms contain vitamin D. No other vegetable has this important bone-building nutrient. Mushrooms are great in omelets, salads, soups and stir-fries and on sandwiches and as pizza toppings. Mushrooms give dishes a meaty texture without the fat and calories of meat. Try varieties such as cremini, shiitake or porcini mushrooms to experience different flavors and textures in your meals.
Adding beans, tomatoes and mushrooms will help you achieve the goal of eating the five to nine servings of vegetables and fruits that health organizations say we should eat each day.
Garbanzo Stir-fry
4 servings
Hands on: 15 minutes | Total time: 40 minutes
2 tablespoons olive oil
1 tablespoon chopped fresh oregano
(or 1 teaspoon dried)
1 tablespoon chopped fresh basil
(or 1 teaspoon dried)
1 glove garlic, crushed
Black pepper to taste
1 (15-ounce) can garbanzo beans, drained and rinsed
1 large zucchini, cut in half and sliced
1/2 cup sliced mushrooms
1 tablespoon chopped fresh cilantro
1 large tomato, chopped
Heat oil in a large skillet over medium heat. Stir in oregano, basil, garlic and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs. Cook, covered for 10 minutes, stirring occasionally. Stir in mushrooms and cilantro and cook until tender, stirring occasionally. Place the chopped tomato on top of the mixture. Cover and let the tomatoes steam for a few minutes, but don't let them get too soft. Serve immediately.
Per serving: 200 calories (percent of calories from fat, 45), 6 grams protein, 21 grams carbohydrates, 6 grams fiber, 10 grams fat (less than 1 gram saturated), no cholesterol, 500 milligrams sodium.
Nutritional bonus points: The vegetables combine to make it a nutrient-rich meal. One serving is a good source of vitamins A and C and folate, as well as the mineral potassium.