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

Summertime and fresh vegetables just seem to go together. We southerners have always had a special fondness for garden fresh vegetables. We often skip the meat and feast on vegetables alone during the summer. A vegetable plate from a southern table can be a real treat.

Nowadays, more and more folks are jumping on the vegetable bandwagon. Nutritionists promote "5 a day" -- the recommendation that we have at least 3 servings of vegetables and 2 servings of fruit a day, and 5 days of physical activity on a regular basis.

There are several reasons to eat your vegetables--besides the fact that your mother said to. Vegetables are good sources of vitamins, especially vitamins A & C. Leafy, green vegetables are a good source of iron which helps prevent anemia. Plus, vegetables are good sources of fiber and complex carbohydrates. As more Americans reduce the amount of fat in their diets, complex carbohydrates are becoming more important as a source of energy.

There's that word--fat. A diet high in fat has been linked to obesity, heart disease, and some forms of cancer.

But, what do many folks add when cooking vegetables? If we are honest, the answer is fat. Here in the South we often use solid animal fats like fat meat or bits of ham fat. Fats that are solid at room temperature are saturated fats. These are the fats that cause your blood cholesterol level to rise. Plus, animal fats--as opposed to vegetable fats--often carry cholesterol. So, obviously, adding fat is not a very nutritious way to cook vegetables.

Our vegetables take another nutritional blow when we cook them in pots full of water for long time periods until they are very, very tender—often overcooked. Heat and water rob vegetables of many water soluable nutrients.

Here are some recipes for cooking vegetables that capitalize on their great nutrition. Several different "healthy cooking" techniques are used in the recipes. Try adapting these techniques to your family's favorite vegetable recipes.

Fettuccine and Summer Harvest Vegetables

When your garden is overflowing with vegetables, put your vegetables to good use with this recipe. A famous chain of Italian restaurants features a similar dish. The trick here for lowering fat is to cook the vegetables lightly in chicken stock rather than sauteing them in fat which is the typical preparation method for vegetable-pasta combos.

8 ounces chicken stock--homemade or canned (preferably low sodium)
8 ounces dry fettuccine pasta, cooked assorted vegetables (Try raw mushrooms, cherry tomatoes, broccoli florets, zucchini, and corn cut from the cob. Blanched green beans are another possibility. Combine what you like)

Put stock in saute pan and bring to a boil. Add vegetables, starting with the least tender and cook to desired textures. Stir in cooked pasta and heat thoroughly. A handful of chopped, fresh Italian parsley is a nice addition at the end of the cooking time. Makes 4 servings.

NOTE: If you find this dish to be too bland, try adding grated Parmesan cheese to the finished product. True, this increases the fat content of the dish. But, remember that Parmesan is a strong cheese so a little goes a long way.

Oven Fried Okra

Skip the frying pan and use your oven to prepare this Southern favorite.

1 1/4 cups cornmeal
1 3/4 pounds fresh okra
vegetable cooking spray
buttermilk

Wash okra; drain. Cut off tip and stem ends; cut okra into 1/2 inch slices. Soak in buttermilk. Dredge in cornmeal. (Okra must be moist for cornmeal to coat well.) Lightly coat a 15- x 10- x 1 -inch jelly roll pan with cooking spray. Spread okra in a single layer in pan. Bake at 450 degrees F for 30 - 40 minutes or until crisp, stirring occasionally. Makes 5 servings. (Calories/Serving: 165)

Squash Pepper Casserole

3 yellow squash, sliced
1 small onion, sliced
2 tomatoes, sliced
1 medium green pepper, sliced
1 stalk celery, sliced
2 teaspoons salt
2 teaspoons pepper
2 tablespoons uncooked rice
2 tablespoons margarine
1 tablespoon brown sugar

Combine all ingredients except margarine and brown sugar in a 1 1/2 - quart casserole. Dot with margarine and sprinkle with brown sugar. Bake uncovered at 350 degrees for 45- 50 minutes.

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

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.

Back to the Family and Consumer Education News Release Page of the Brunswick County Center of the North Carolina Cooperative Extension Service.

Back to the Home Page of the Brunswick County Center of the North Carolina Cooperative Extension Service.

This site is maintained by Kathy Walters.
URL Address: http://www.ces.ncsu.edu/brunswick/
Date Created 7/1/2005