Homespun

October 4, 2000

Eat Your Vegetables! They're Good for You!

Research continues to find strong links between increased fruit and vegetable consumption and the decreased risk of chronic diseases such as cancer, heart disease, and stroke. Convincing evidence proves that fruit and vegetable consumption plays a positive role in the reduced incidence of cataracts, diverticulosis, high blood pressure, chronic obstructive pulmonary disease, asthma, bronchitis, and osteoporosis.

Eating 5 or more servings of fruits and vegetables daily will reduce health risk substantially. Have fruits and vegetables at every meal and for snacks.

Also, researchers have observed that the top six produce items on our plates are: iceberg lettuce, tomatoes, French fries, bananas, orange juice, and apples. What's missing? Nutrient- and fiber-rich citrus fruits and cruciferous vegetables like broccoli, kale, and Brussels sprouts. Less than 10 percent of Americans regularly eat whole oranges or cruciferous vegetables.

Since these two produce families are particularly rich in vitamin C, folate (a B vitamin) and other disease-fighting phytochemicals, eating more of them would help fill nutrient gaps.

BROCCOLI BAKED POTATOES

6 Idaho potatoes (medium)

3 stalks broccoli

¼ cup skim milk

1 cup cheddar cheese, shredded

1/8 teaspoon pepper

Scrub potatoes. Make shallow lengthwise slit in each potato. Bake at 350° until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender. Chop finely.

Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, ¾ cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks.

Heap into the potato jackets and sprinkle with remaining cheese. Return to oven to heat through (about 15 minutes). Serves 6.

BROCCOLI SOUP

1½ cups broccoli, chopped

¼ cup celery, diced

¼ cup onion, chopped

1 cup low sodium chicken broth

2 cups nonfat milk

2 tablespoons cornstarch

¼ teaspoon salt

Dash pepper

Dash ground thyme

¼ cup grated Swiss cheese

Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender - about 8 minutes. Mix milk, cornstarch, salt, pepper and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted. Makes 4 servings, 1 cup each.

MARINATED VEGETABLES

1½ cup vinegar

1 cup water

4 cloves garlic, chopped fine

1 head cauliflower, broken or cut into small florets

4 zucchini (medium), sliced at an angle

4 carrots (medium), sliced at an angle

¼ teaspoon hot pepper flakes

¼ cup fresh parsley, chopped

Bring vinegar, water, and garlic to boil. Add vegetables, return to a boil. Remove from heat. Add pepper flakes. Pour into bowl; cool. Stir in parsley. Chill. Makes 4 servings.

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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