Make Mom Proud, Eat Your Vegetables

By Sandra G. Meyerowitz, M.P.H., R.D., L.D.

What will you get for your mother this year on Mother's Day? How about something a bit less tangible than the ordinary gift? Show her that you are heeding her advice by eating your vegetables. It is not too late to tell your mother she did a good job instilling the idea that vegetables are important for a healthy diet. No matter what your age is now, your mother will be proud to know you are eating your vegetables every day.

As parents, we try to encourage our children to consume as much of the brightly colored vegetables as is tolerable, often to little or no avail. We try cooking them every way possible, serving them raw, even blending them into smoothies, but the other items on the table always seem to win. We hope that time will lend a hand and reshape those little taste buds so toddler mouths and soon teen mouths will accept green things willingly. Statistics show, even as adults we do not consume enough from the vegetable food group.

The 5-A-Day for better health program has seen some progress, but not enough. And now, to make things more challenging, the recommendation is to eat nine servings of fruits and vegetables a day to stave off common health problems such as high blood pressure, heart disease, obesity and cancer. This may sound like a daunting task, but remember serving sizes are small: 1/2 cup cooked, 1 cup raw.

In an effort to improve your health and to please your mother try some of these wonderful vegetable recipes.

ASPARAGUS ZUCCHINI MEDLEY

This side dish is versatile and can be paired with chicken, fish or any type of meat. Serve it next to rice, quinoa or couscous and your meal will be complete.

Nutritional Information : 138 calories, 7 grams protein, 7 grams carbohydrate, 10 grams fat, 19 milligrams sodium, 3 grams fiber.

Preparation Time : 10 minutes. Cooking Time : 8 minutes.

Servings: 4

• 1 tablespoon olive oil
• 1 lb. asparagus, trimmed and cut into 2" pieces
• 1 lb. zucchini, cut into 1/4" slices
• 1/3 cup pine nuts or slivered almonds
• 1/3 cup chives, chopped

Saute asparagus and zucchini in the olive oil. Stir continuously and add nuts when vegetables are still crisp, but beginning to soften. When nuts turn light brown add chives and stir for 1 minute.

Shopping List

• Olive oil
• Asparagus
• Zucchini
• Pine nuts or almonds
• Chives

TRIED-AND-TRUE VEGGIE SANDWICH

This sandwich is filling and will win the hearts of everyone in the family with its garden-fresh taste. Serve with sweet potato chips (slice a sweet potato thinly and bake on 350º for 10 minutes or until crispy) and lemonade.

Nutritional Information : 360 calories, 17 grams protein, 48 grams carbohydrate, 12 grams fat, 720 milligrams sodium, 7 grams fiber.

Preparation Time : 5 minutes.

Makes one sandwich.

• 2 slices hearty whole-wheat bread
• 1 ounce low-fat, low-sodium Swiss cheese
• 2 slices tomato
• 6 slices cucumber
• 2 slices avocado, optional
• 1/4 cup alfalfa sprouts
• 2 teaspoons light mayonnaise

Spread mayonnaise on bread and layer the remaining ingredients. Top with second slice of bread. For extra kick, sprinkle just a tad of garlic powder in with the mayonnaise.

Shopping List

• Whole-wheat bread
• Low-fat, low-sodium Swiss cheese
• Tomato
• Cucumber
• Avocado
• Alfalfa sprouts
• Light mayonnaise
• Garlic powder (optional)

JICAMA SALAD

The jicama is a root vegetable low in calories and high in vitamin C. It is similar in texture to water chestnuts. The Asian pear is selected in this recipe because it also has a very crisp texture and therefore compliments the jicama. As a result, this salad has a crisp, clean taste. Serve as an appetizer or as an accompaniment to a light lunch.

Nutritional Information : 108 calories, 1 gram protein, 21 grams carbohydrate, 3 grams fat, 82 milligrams sodium, 5 grams fiber.

Preparation Time : 10 minutes.

Servings: 6

• 2 cups romaine lettuce, torn into bite-size pieces
• 2 cups jicama, peeled and julienne sliced
• 2 Asian pears, cored and chopped
• 1/2 cup golden raisins
• 1/4 cup reduced-fat mayonnaise
• 1/4 cup apple juice
• 1/4 teaspoon ground allspice

Combine the first four ingredients in a bowl. Mix mayonnaise, juice and allspice in a separate container and then pour over salad. Serves 6.

Shopping List

• Romaine lettuce
• Jicama
• Asian pears
• Raisins
• Reduced-fat mayonnaise
• Apple juice
• Ground allspice

EASY EGGPLANT PITA

Good enough for company, but simple enough to make during the week. Serve with fresh fruit salad and a yogurt smoothie.

Nutritional Information : 160 calories, 8 grams protein, 23 grams carbohydrate, 4 grams fat, 247 milligrams sodium, 3 grams fiber.

Preparation Time : 10 minutes. Cooking Time : 5 minutes.

Servings: 8

• 1 small eggplant, diced
• 1/4 cup shredded carrots
• 1 green or red bell pepper, chopped
• 1/2 onion, chopped
• 1/4 teaspoon garlic powder
• 1 tablespoon olive oil
• 4 pitas, halved
• 1/2 cup reduced-fat mozzarella cheese
• 1/2 cup reduced-fat ranch-style dressing (optional)

Saute eggplant, carrots, pepper and onion in olive oil until tender, but still brightly colored. Add garlic powder and mix thoroughly. Fill pita halves and sprinkle with cheese. Spoon dressing on top, if desired.

Shopping List

• Eggplant
• Carrots
• Bell pepper (red or green)
• Onion
• Garlic powder
• Olive oil
• Pita bread
• Reduced-fat mozzarella cheese
• Reduced-fat ranch-style dressing (optional)

Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss and sports nutrition. She can be reached at 502-339-9202.