Susan M. Morgan, CFCS
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422
February 2001

"THINK GREEN!"--FRUITS AND VEGETABLES

Think Green!! March is the month we think of St. Patrick's Day, but it is also National Nutrition Month. Why not combine the two celebrations as you add more green to your diet? Fruits and vegetables are excellent sources of Vitamin A-- especially if they are green. Here are some tips to help you:

• Make a big batch of split pea soup and freeze leftovers in individual portions.
• Enjoy an all-green salad made from lettuce, cucumber, green bell pepper, green onion and maybe a little avocado or an herbal dressing.
• Citrus fruits, apples and pears are the high in cholesterol-lowering soluble fiber. Consider taking these fruits with you for snacking and eating on the go.
• Find new ways to serve broccoli - add it to your favorite Waldorf salad or toss it into pasta dishes and soups.
• Add fresh chopped herbs to salads, rice dishes, pasta dishes and soups.
• Toss steamed green beans with toasted sliced almonds and a little olive oil for a delicious vegetable side dish.
• And the greenest fruit is the kiwi. Serve sliced kiwi for dessert. You can also add this colorful fruit to salads, cereal and smoothies.
• Another idea for a green fruit salad is to make combine chopped mint, honeydew melon and sliced kiwi.

Grilled Asparagus (Serves 4)

1 pound Fresh Asparagus
1 Tablespoon Olive Oil
Black Pepper to Taste

Preheat your grill or oven broiler to high and lightly oil the grate or broiling pan. Trim about 2 inches off the bottoms of the asparagus. Lightly coat the spears with the oil. Grill over high heat or broil for 2 to 3 minutes, or to desired tenderness. Sprinkle with black pepper and balsamic vinegar. Serve hot. These grilled spears go very well with rice.

Nutritional Content: 55 calories, 4 g fat, 0.5 g saturated fat, 0 mg cholesterol, 14 mg sodium, 2 g carbohydrate, 1 g fiber, 3 g protein. Diabetic exchange: 1/2 vegetable, 1 fat.

Broccoli Salad (Serves 10-12)

4 cups Water
2-16 oz. packages Broccoli Florets
1 cup Diced Apples
1 cup Raisins (I use golden)
1/2 cup Low-Fat Grated Cheese
1/3 cup Low-Fat Salad Dressing

In a 2 quart sauce pan, add 4 cups of water and bring to a boil. Add broccoli, and bring to a second boil. Let boil 3 to 4 minutes. Remove from heat, pour into colander and drain well. Cool for 15 to 20 minutes, then pour into a salad bowl. Add diced apples, raisins, cheese and chill for 30 minutes. Add salad dressing and toss just before serving.

Nutritional content: 97 calories, 3 g fat, 26% of calories from fat, 7% from saturated fat, 95 mg sodium

Adapted from Food For Health. Broccoli recipe from: A Taste of 5 A Day--Black Churches United for Better Health Cookbook.

Susan Morgan is Extension Agent for Family and Consumer Education for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at 253-2610 or P. O. Box 109, Bolivia, NC 28422.

Please e-mail Susan Morgan, CFCS, County Extension Agent, Family and Consumer Education for further information or assistance.

The information presented is for educational purposes only. References to trade names is made with the understanding that no discrimination is intended and no endorsement by North Carolina Cooperative Extension Service is implied.

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Date Created 2/5/2001