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Summertime
Vegetable Cuisine
FORT COLLINS - Summer growing season comes
with plentiful choices of vegetables at the farmers'
markets and in the produce sections at the grocery
stores. You can buy conventional and organic,
imported and locally grown produce. Instead of
being a creature of habit, which most of us are,
vow to sample the flavors of vegetables unfamiliar
to you, and also consider trying new ways of cooking
them this summer. Expand the vegetables you typically
choose beyond iceberg lettuce, French fries and
corn on the cob.
We're constantly encouraged to eat more vegetables
more often, but only 32 percent of us eat the
recommended number of servings of vegetables according
to research. The dietary guidelines for Americans
recommend eating three to five servings of vegetables
daily, which equates to 2 1/2 cups for the average
adult. There are specific recommendations based
on age, gender and activity level.
Vegetables pack the health benefits of reducing
the risk of stroke, heart disease, type 2 diabetes
and certain forms of cancer. Vegetables are naturally
low in calories and filled with fiber, vitamins
and minerals, and phytonutrients. Phytonutrients
work as antioxidants in the body. To get the most
benefits, eat a variety of veggies. Even if you're
on a limited budget, you can make careful selections
and still enjoy fresh vegetables every day. In
fact, buying fresh vegetables can be less expensive
than buying vegetables in other forms. According
to the USDA 57 percent of vegetables are least
expensive when purchased fresh and the recommended
number of servings can be purchased for less than
$2.50 per day.
Once you've selected a vegetable that you'd like
to try, it's important to know preparation and
cooking methods that preserve their best flavor,
texture and nutrition. Nutrients are lost initially
when vegetables are exposed to light and air.
Delay washing, chopping or slicing veggies until
you're ready to use them. Swishing them in a sink
full of plain water removes dirt and debris. Don't
soak vegetables because water-soluble vitamins
can leach out. Use a soft brush to remove dirt
that clings. Discard the outer leaves of leafy
veggies to reduce pesticide residue.
Cooking vegetables properly also helps to preserve
nutrients, keeps calories low and enhances fresh
flavors. Aim for preparation methods that don't
disguise the fresh flavors of veggies like heavy
sauces will do.
- As a guiding principle, remember that vegetable
preparation techniques that use little or no water
are recommended: steaming, microwaving and pressure
cooking are more desirable. The more time that
veggies are exposed to heat, the more nutrients
are lost.
- Most veggies should be cooked until barely
tender or tender-crisp to retain their bright
colors, fresh flavors and nutrients. To boost
the fiber factor leave the peel on veggies when
possible.
- Potatoes need to be cooked through. Baking
a potato or peeling it after it is boiled will
preserve nutrients, even when the skin isn't eaten.
A medium baked potato has twice the fiber of a
"naked" potato when the skin is eaten.
Small red smashed potatoes are a quick-to-fix
fiber-filled option when you skip peeling them.
- When sautéing or grilling veggies use
oil sparingly-just enough to keep them moist.
Onions and mushrooms can even be sautéed
in a small amount of broth, juice or wine.
- Oven-fries are quick and easy -- and far lower
in fat than those cooked in a deep fat fryer.
White potatoes or sweet potatoes can be washed,
peeled or left unpeeled, cut into strips and baked
in the oven. To reduce the calories from added
fat, spray the baking sheet with a non-stick spray
before spreading the potatoes in a single layer
and then spray them again. Sprinkle the strips
with fresh herbs or other seasoning -- or fix
them plain -- and bake the fries at 400 degrees
until tender-crisp.
- To perk up the flavor of cooked veggies, instead
of slathering them with butter, which adds a lot
of calories, sprinkle them with a small amount
of Parmesan, Romano or other strong-flavored cheese.
- Cubed eggplant, bell pepper squares in orange,
yellow or green, cherry tomatoes and sliced zucchini
can be made into colorful kabobs on the grill
with or without meat. Portabella mushrooms have
a meat-like texture when grilled and served like
a burger on a roll. Coat veggies lightly with
vegetable oil spray or brush lightly with olive
oil before grilling.
- Of the many cooking options available the one
that should be avoided to preserve the most nutrients
is boiling because vegetables are submerged in
water. Vitamin C is destroyed by heat and water-soluble
vitamins are lost in large amounts of cooking
water. However, if you do choose to boil your
veggies, do so quickly in a small amount of water,
cover the pan and cut pieces as large as possible
to minimize nutrient losses.
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