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Resolved: More Fruits & Veggies
By Carol McGarvey
FEATURED RECIPES January/February 2012

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A new year means a fresh start. Even little steps will help.

Sure, we think we try to incorporate more fruits and vegetables into our diets, but many of us don’t do so well on that score. The U.S. Department of Agriculture (USDA) says we should fill half our plates with those items, and we don’t come close.

To be honest, says the USDA, nearly 90 percent of Americans fall short of the recommended daily servings of vegetables, and about 80 percent fall short of fruit servings.

Some tips to get us started:

• Pick up versatile veggies that can be prepared in a variety of ways, such as broccoli, potatoes, squash, and zucchini.

• Take care of your purchases because bruises speed spoilage. When you check out, make sure produce is packed on top or in separate bags, not at the bottom of your grocery bag.

• If some of your favorite fresh fruits and veggies aren’t available in the depths of winter, it’s OK to opt for frozen and canned choices. They can be just as nutritious. Just make sure to select those canned or frozen in natural juices or sauces.

• If your kids are picky eaters, take them to the store with you. If they pick out their fruits and veggies, kids are more likely to eat them.

• If you’re a breakfast eater, you know about the most important meal of the day. With just some minor additions, such as sliced fresh fruit or a dollop of salsa, you can add nutrition in an easy and quick way. If you’re not a breakfast eater, become one now.

Here are some ways to incorporate fruits and veggies into your meal planning.
ratatouille Ratatouille

6 tablespoons olive oil
1 pound yellow onions, chopped
3 cloves garlic, crushed
1 pound zucchini, chopped
1 pound yellow squash, chopped
1 pound green sweet pepper, chopped into ½-inch cubes
½ pound red sweet pepper, chopped into ½-inch cubes
½ pound yellow sweet pepper, chopped into ½-inch cubes
1 whole bay leaf
1 teaspoon Italian seasoning
1 teaspoon red pepper flakes
1 teaspoon dried basil
Salt and black pepper to taste
¾ cup tomato juice
1 pound ripe tomatoes, seeded, skinned, and chopped

Directions:

In a large skillet heat 2 tablespoons olive oil; cook and stir onions for 5 minutes. Add garlic; reduce heat to low.

In another large skillet heat 2 tablespoons olive oil; cook and stir zucchini until brown. Add browned zucchini to skillet with and onions and garlic; toss.

In empty skillet heat 2 tablespoons olive oil; cook and stir yellow squash until brown. Add browned yellow squash to pan with onions, garlic, and zucchini. Repeat process with all remaining vegetables, except tomatoes.

When vegetables are done and in same skillet, increase heat to high. Add spices and tomato juice; stir. Bring to just to boiling.

Cook, uncovered, over low heat for 20 minutes. Add tomatoes and cook 10 minutes more. Stir and serve. Makes 6 to 8 servings. Recipe from Aldi.

*See more recipes in our veggie and salad collection

cranberry oat muffins Cranberry Oat Bran Muffins

1-½ cups all-purpose flour
½ cup oat bran
¾ teaspoon salt
⅓ cup sugar
3 teaspoons baking powder
2 eggs
¼ cup vegetable oil
1 cup milk
1 cup fresh cranberries, chopped
1 cup chopped walnuts
1 teaspoon orange peel, grated

Directions:
Preheat oven to 400°F. In a large bowl mix flour, oat bran, salt, sugar, and baking powder. Set aside.

Beat together eggs, vegetable oil, and milk; add to dry ingredients.

Add cranberries, walnuts, and orange peel. Stir to combine; batter may be lumpy. Pour into muffin tins. Bake 20 minutes. Makes 1 dozen muffins.
Recipe from Wisconsin State Cranberry Growers Association.

*See more recipes in our breads collection

turkey, cranberry and brie quesadillas Turkey, Cranberry & Brie Quesadillas

Chive Topping:
½ cup sour cream, low-fat if desired
1 ounce (½ cup) thinly sliced chives
1 teaspoon minced fresh garlic
½ teaspoon lemon juice
¼ teaspoon salt
⅛ teaspoon cayenne pepper

Quesadillas:
2 cups Brie cheese, rind removed
8 8-inch low-fat flour tortillas
1 pound turkey, cooked and shredded
1 cup sweetened dried cranberries
½ cup walnuts, toasted and chopped
½ cup thinly sliced chives

Directions:
Preheat oven to 350°F.

For Chive Topping, puree topping ingredients in food processor until smooth. Refrigerate.

For Quesadillas, spread ¼ cup Brie over half of each tortilla. Layer ¼ cup turkey, ⅛ cup cranberries, 1 tablespoon walnuts, and 1 tablespoon chives on each tortilla.

Fold each tortilla in half. Bake quesadillas on baking sheet 8 to 10 minutes or until cheese is melted. Serve with Chive Topping. Makes 8 quesadillas. Recipe from Wisconsin State Cranberry Growers Association.

*See more recipes in our meat collection

egg breakfast burrito name=

Scrambled Egg Breakfast Burrito

1, 6-inch flour tortilla
1 egg
1 tablespoon shredded cheddar cheese
1 tablespoon salsa

Directions:
Line a 2-cup microwave-safe cereal bowl with microwave-safe paper towel. Press tortilla into the bowl. Crack egg into the center of the tortilla; beat egg gently with a fork to blend. Microwave on high 30 seconds; stir and microwave 15 to 30 seconds more or until egg is almost set.

Remove tortilla to a flat surface. Top egg with cheese and salsa; fold bottom of tortilla over the egg and fold in each side. Makes 1 serving. Recipe from American Egg Board.

*See more recipes in our eggs and cheese collection

spinach salad with walnuts, strawberries and goat cheese


Spinach Salad with Walnuts, Strawberries, and Goat Cheese

Salad:
½ cup walnuts
4 cups fresh spinach, stems trimmed
8 large strawberries, hulled and thinly sliced
¼ cup crumbled goat cheese

Dressing:
3 tablespoons honey
2 tablespoons Dijon mustard
¼ cup balsamic vinegar
¼ teaspoon sea salt

Directions:
Preheat oven to 375°F. Place walnuts on rimmed baking sheet. Bake until fragrant and toasted, about 8 minutes, stirring once. Transfer to a plate to cool.

In a large bowl toss spinach with strawberries.

For dressing, in a small bowl whisk together honey, mustard, vinegar, and salt. Sprinkle walnuts on top of spinach and strawberries.

Sprinkle with goat cheese. Toss salad with desired amount of dressing. Serve remaining dressing on the side. Makes 4 servings. Recipe from Glad.

*See more recipes in our veggie and salad collection

tequila lime shrimp salad


Spicy Tequila Lime Shrimp Salad

Shrimp:
2 tablespoons extra virgin olive oil
1 garlic clove, minced
½ teaspoon ground cumin
Pinch red pepper flakes
1 pound medium shrimp, peeled and deveined
3 tablespoons high-quality tequila
Salt
1 teaspoon dried chipotle powder
2 to 3 tablespoons chopped fresh cilantro
Salad:
4 cups dark leafy mixed greens
½ cup roasted red peppers, thinly sliced
½ cup canned black beans, rinsed and drained
1 avocado, thinly sliced

Dressing:
½ cup nonfat plain Greek yogurt
3 tablespoons high-quality tequila
1 tablespoon grated lime zest
1 teaspoon hot sauce
2 tablespoons fresh lime juice
Pinch sea salt to taste

Directions:
In a large skillet heat olive oil over medium heat. Once oil is hot, add chopped garlic; cook for about 1 minute. Add cumin and red pepper flakes; stir to blend flavors.

Add shrimp and toss. Carefully add tequila; cook until alcohol burns off. Season with salt to taste; add dried chipotle powder. Once shrimp are cooked, add chopped cilantro, toss, and place on a plate. Set aside.

Toss mixed greens in a large salad bowl; add roasted red peppers and black beans. In a medium bowl whisk all the dressing ingredients. If desired, add additional hot sauce and salt. Top with avocado slices and shrimp mixture. Makes 4 servings. Recipe from Glad.

*See more recipes in our veggie and salad collection

 

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