Creative Vegetable Cookery (cont.)

Introduction
Rate Your Vegetable Use
Why Eat Vegetables?
How To Increase Vegetables In Your Diet
Kids Who Won't Eat Vegetables?
All Vegetables Not Born Equal
The Effect Of Processing
Cooking Tips
Cooking Methods
Safety
Selection And Storage Of Vegetables
Ideas For Serving
Recipes

Ideas For Serving And Recipes*

As the baked potato illustration on page 5 showed, how you prepare or serve your vegetables affects what they offer to your diet. If, in addition to simply increasing the amount and kinds of vegetables in your diet, you want to decrease the sodium, calories and fat, keep the following points in mind.

To decrease fat and calories:

• Decrease the amount of ingredients that are sources of fat. For example, use only half the butter or margarine called for.
• Remove or omit ingredients that are sources of fat, for example, do not serve the cheese sauce.
• Replace high-fat ingredients with low-fat ingredients. For example, use low-fat yogurt in place of sour cream.

Create Your Own Delights:

• Think thin when the urge to snack strikes - munch on raw fresh vegetables like cucumber spears, green and red pepper rounds, radishes, broccoli florets, cauliflowerets, green beans, carrots and celery. Prepare a low-fat dip for vegetable dippers using a base of plain yogurt or cottage cheese. Season with herbs and a squeeze of lemon or lime juice.
• The main-dish salad is famous diet fare. Use a variety of crisp and crunchy fresh vegetables to vary your favorite salad and create some special combinations. Take advantage of the wide selection of lettuces, greens and other fresh salad vegetables.
• Make your own low-calorie dressing. This may be as simple as mixing fresh lemon or lime juice with freshly snipped parsley or chives.
• For a low-calorie sandwich, wrap your favorite sandwich fillings with crisp lettuce leaves. Or fill lettuce leaves with seasoned cottage cheese, drizzle with a low-calorie salad dressing and enjoy a light lunch.
• Turn a salad into a sandwich. Place fresh cut vegetables, mixed lightly in dressing, into pita bread for an easy carry-along salad.
• Stuff parboiled (partially cooked) or lightly steamed green peppers with other chopped fresh vegetables tossed with bread crumbs. Sprinkle with grated cheese and bake for a diet-wise dinner.
• For a party, offer a platter of colorful fresh vegetables to dip. Many guests will appreciate this option.

Recipes

Summer Salad

(Makes 8 to 9 servings)

• 2 quarts salad greens - combine 2 or 3. Try romaine lettuce, red leaf lettuce, fresh spinach or curly endive
• 6 green onions with tops, thinly sliced
• 6 large fresh mushrooms, thinly sliced
• 1/4 cup walnuts, coarsely chopped
• 3/4 cup fresh parsley, finely chopped
• 3/4 cup Tangy Dressing

Wash and dry greens. Tear into bite-sized pieces and place in large salad bowl.

Add onion, mushrooms, walnuts and parsley. Just before serving, toss with dressing.

Nutrient analysis:  1 cup serving 
Calories:                      95 
Sodium:             22 milligrams 
Fat:                    3.4 grams* 
Cholesterol:                    0 

*The fat comes primarily from the walnuts which could be omitted if desired.

Tangy Dressing

(About 1 1/4 cups)

• 1/2 cup evaporated skim milk
• 1 6-ounce can frozen orange/pineapple juice concentrate, thawed
• pinch of ground nutmeg

Mix milk, concentrate and nutmeg. Shake well before using.

Nutrient analysis:  1 tablespoon 
Calories:                     20 
Sodium:             6 milligrams 
Fat:                           0 
Cholesterol:                   0 

Tangy Dressing keeps several days in the refrigerator.

Options Use other frozen juice concentrates Use on fresh fruit for a salad.

Panned Cabbage

(Makes 4 servings)

• 1 1/2 teaspoons butter or margarine
• 1 quart finely shredded cabbage
• 1/8 teaspoon salt
• pepper, to taste
• 2 tablespoons water
• 1 tablespoon lemon juice

1. Melt butter or margarine in a heavy saucepan or skillet.
2. Add cabbage and sprinkle with salt and pepper. Add water.
3. Cover pan with a tight-fitting lid to hold in steam.
4. Cook over low heat until cabbage is tender (6 to 8 minutes), stirring occasionally to prevent sticking.
5. Add lemon juice and serve.

Nutrient analysis:  1/2 cup serving
Calories:                        26
Sodium:               99 milligrams
Fat:                      1.5 grams
Cholesterol:                      0 

For variety: Cook a small amount of finely chopped onion or green pepper with the cabbage. Or, when the cabbage is nearly done, add crisp bacon bits or a sprinkling of parsley or chives.

These vegetables are also good panned: Carrots, sliced summer squash, thinly sliced green beans and most leafy greens.

Microwave Cauliflower & Peas in Cream Sauce

(Makes 6 Servings)

• 2 cups fresh cauliflower OR 1 (10-ounce) package frozen cauliflower
• 1 cup fresh or frozen peas
• 2 tablespoons water

Sauce:

• 1/4 cup chopped onion
• 1 1/2 teaspoon butter or margarine
• 1 tablespoon all-purpose flour
• 1/2 cup skim milk
• 1 tablespoon chopped pimiento (optional)
• 1/2 teaspoon parsley flakes
• 1/2 teaspoon instant chicken bouillon granules
• 1/8 teaspoon salt
• Dash pepper

Combine cauliflower, peas and water in a 1-quart casserole. Cover. Microwave at High 6 to 8 minutes, or until fork tender, stirring after half the time. Let stand, covered.

Place onion and butter or margarine in 2-cup measure. Microwave at High 1 to 1 1/2 minutes, or until onion is tender. Stir in flour. Microwave a few seconds until flower mixture starts to bubble. Add remaining ingredients. Microwave at High 1 1/2 to 2 minutes, or until thickened, stirring every minute. Drain vegetables. (Freeze drained liquid for use in soups later.) Pour sauce over vegetables and stir to coat.

Options: Vegetables may be boiled or steamed and sauce prepared on top of a range if a microwave is not available.

Variations: Use other combinations of vegetables, such as green beans and cauliflower; broccoli and carrots; or peas and carrots.

Nutrient Analysis:  1/2 cup serving
Calories:                        53
Sodium:              203 milligrams
Fat:                      1.1 grams
Cholesterol:                      0 

Oriental Vegetable Stir Fry

(Makes 8 servings)

• 1 tablespoon vegetable oil
• 1 cup thinly sliced fresh carrots
• 1 cup fresh broccoli pieces
• 1 cup thin strips of unpeeled raw potato
• 1 cup thinly sliced celery
• 3 tablespoons Teriyaki marinade
• 4 cups shredded fresh lettuce, one small head
• 2 tablespoons toasted sesame seeds*

In large skillet or wok, heat oil: add carrots, broccoli, potatoes and celery. Cook over medium to medium high heat, stirring quickly until vegetables are crisp-tender, about 6 to 8 minutes. Stir in marinade. Cover, reduce heat and let steam 3 minutes. Add lettuce and sesame seeds. Stir 1 minute longer.

* To toast seeds, place in a shallow baking pan and place in a 350- degree oven until they start to turn a golden color (about 15 minutes). Stir frequently.

Nutrient analysis: 1/2 cup serving
Calories:                       64
Sodium:             287 milligrams
Fat:                     3.1 grams
Cholesterol:                     0 

Variations: Stir-fry can be prepared without the lettuce or cabbage could be substituted for lettuce. Cabbage takes longer to cook and could be added at the same time as the marinade. Combination of vegetables can be altered to fit what is available or individual tastes: for example, green beans or cauliflower in place of broccoli, green peppers in place of celery.

Oriental Vegetable Stir Fry was adapted from United Fresh Fruit and Vegetable Association

Hearty Vegetable Beef Soup

(Makes 4 servings)

• 10 1/2 ounce can unsalted chicken broth*
• 1/2 cup water
• 2 cups frozen mixed vegetables for soup
• 16 ounce can tomatoes, broken up
• 1 cup beef, cooked, diced
• 1 teaspoon thyme leaves, crushed
• Dash pepper
• 1/4 teaspoon salt
• 1 bay leaf
• 2 ounces (about 1 1/4 cups) narrow-width noodles, uncooked

*Reduced sodium broth may be used and the salt omitted

1. Heat broth and water. Add vegetables, meat and seasonings. Bring to boil, reduce heat and boil gently, uncovered, for 15 minutes.
2. Add noodles. Cook until noodles are tender, about 10 minutes.
3. Remove bay leaf.

Nutrient analysis:          1 cup
Calories:                     200
Sodium:            391 milligrams
Fat:                      4 grams
Cholesterol:        42 milligrams 

Menu suggestion: Serve with peach halves filled with a scoop of nonfat or low-fat cottage cheese on leaf lettuce and hard rolls.

Soup Substitutes

Many vegetable recipes call for canned soups, which are often high in sodium. You may want to try these substitutes.

Medium White Sauce Base

(May be made on top of the stove or in a microwave.)

• 1 tablespoon margarine
• 2 tablespoons flour
• 1 cup skim milk
• 1/8 teaspoon pepper

Herbs or spices may be mixed with the flour for added taste and interest. Start with 1/8 teaspoon and then let your taste be your guide.

On top the stove:

Melt margarine in a saucepan. Add flour. Stir constantly, heat until the mixture bubbles. Continue to cook and stir an additional minute. Do not allow to brown. Add skim milk and continue stirring until mixture comes to a boil and thickens. Add pepper.

In microwave:

Melt margarine in a 4-cup measure on high for 30 to 50 seconds. Stir in flour. Microwave until the mixture bubbles and continue to cook for 30 seconds. Stir in skim milk and microwave 6 to 8 minutes, until mixture thickens, stirring every couple of minutes. Add pepper.

• For CREAM OF CELERY SOUP add 1/4 cup chopped celery.
• For CREAM OF MUSHROOM SOUP add 1 cup chopped fresh mushrooms or 1/2 cup canned mushrooms
• For CREAM OF CHICKEN SOUP replace 1/2 of the skim milk in the white sauce with a low sodium chicken broth.

Lo-Cal Dip

(Makes 1 1/3 cup)

• 1 cup nonfat or low-fat cottage cheese
• 1/4 cup lite mayonnaise
• 2 tablespoons skim milk
• 1 teaspoon lemon juice
• Season to taste - some options: 1 teaspoon each of dill weed and minced dried onion; 2 to 3 teaspoons of a seasoned salt; Packaged dip mixes; Packaged dry soup mixes

For a smooth (like sour cream) dip place cottage cheese in a blender and process until smooth, adding milk as you process. Stir in lemon juice and mayonnaise. Mix in seasoning chosen.

Place in a covered container and refrigerate for several hours before use.

Dip will keep longer if you take from the refrigerator only portions to be used, and do not return unused dip to the original container.

Nutrient analysis: 1 tablespoon
Using low-fat cottage cheese + 1 teaspoon each dill weed and dried onion

Calories:                     19
Sodium:            61 milligrams
Fat:                   1.1 grams 
Cholesterol:        2 milligrams 

Variation: Dip may be made without a blender for a "cottage cheese textured" dip.

Mock Sour Cream

(Makes 1 1/4 cup)

• 1 cup low-fat or nonfat cottage cheese
• 2 tablespoons skim milk
• 1 tablespoon lemon juice

Combine all in the blender and blend until smooth. A nutritional comparison for 2 tablespoons real and mock sour cream (using low-fat cottage cheese) appears in the chart below.

			Mock Sour Cream   	Real Sour Cream 
Tablespoons 		      2                       2 
Total fat, grams              0.28                	5.0 
Saturated fat, grams          0.18                	3.2 
% calories from fat          12.6                 	83 
Calories            	     20                 	54 
Sodium                	 93 milligrams      	 12 milligrams 

Plain low-fat or nonfat yogurt makes a healthful substitute for sour cream in cooked foods, but it often separates and becomes watery. To prevent this problem, stir some flour into the yogurt before cooking or, when possible, add the yogurt to dishes after removing them from the heat.

Andrea's Original Dream Cheese

Cream Cheese Substitute

(Makes 1 cup)

• 1 cup plain low-fat yogurt
• 3 tablespoons part-skim ricotta cheese
• 2 teaspoons powdered sugar

Combine all ingredients well. Place in sieve lined with 3 thicknesses of cheesecloth or plain paper toweling and let drain in refrigerator for 24 hours. Remove carefully and blend again before using. Consistency should be very thick and resemble cream cheese in texture.

Note: Good on bagels, in frostings, dips, etc.

Nutrient analysis: 1 tablespoon

		Dream Cheese:	Cream Cheese:	Lite Cream Cheese: 
Calories: 	     14    	    50   	       40 
Sodium:        	14 milligrams	45 milligrams	 57.5 milligrams 
Fat:              .4 grams        5 grams           3.5 grams 
Cholesterol:	2 milligrams	15.5 milligrams	 12.5 milligrams 

From: A Chef's Guide to Low Fat, High Pleasure Eating, Frances Stern Nutrition Center-New England Medical Center Hospitals, Boston, MA.

[BACK]

[Introduction] [Rate Your Vegetable Use]
[Why Eat Vegetables?] [How To Increase Vegetables In Your Diet]
[Kids Who Won't Eat Vegetables?] [All Vegetables Not Born Equal] [The Effect Of Processing]
[Cooking Tips] [Cooking Methods] [Safety] [Selection And Storage Of Vegetables]

HE-482, April 1991 (Reviewed and Reprinted June 1998)