529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us

Decorate Your Dinner,
Add A Vegetable

---

January 2007 - Times-Standard Articles

January 3, 2007 - Try Hearty Soups And Stews For Cold Days Plum Tomato Rigatoni

January 17, 2007 - Adjust Salad to Best Suit the Season Romaine Salad with Mango and Jicama

---

January 3, 2007 - Try Hearty Soups And Stews For Cold Days

This is a great time of the year for "one-pot-meals!" They usually consist of a "hearty" soup, stew or casserole that combines some type of protein (meat, chicken, fish, tofu, or beans) with at least two different vegetables, plus potatoes or some type of grain (preferably whole grain). They are frequently served with some type of fresh bread and hopefully a salad. These simple meals can be very appealing on cold winter evenings. The aromas are enticing, and the flavors are full, warming and satisfying.

There is no limit to the variety of flavors or the ingredients that can be combined to create these delicious and nutritious meals, because you can use fresh, dried, canned and/or frozen ingredients. Four cups of vegetables (including onions, tomatoes, and others) in a recipe that serves four, gives each person 1 cup of their daily recommended servings of vegetables and fruits in one dish. Add a salad, and you get even more.

Whenever possible use lean meats, reduced fat cheeses, limited amounts of added fats, and reduced fat substitutes for cream. The most successful "cream substitutes" include nonfat evaporated milk, "blenderized" tofu, mashed white or sweet potatoes, nonfat milk powder, pureed root vegetables (such as carrots, turnips or parsnips), and nonfat half-and-half.

Soups, stews, and casseroles can actually be classified as convenience foods. Not only do they cook in ONE pot, they usually demand little effort beyond the initial preparation of the ingredients, and they require little watching. Many of them can be prepared a day or two in advance, and actually improve in flavor over time.  If making it in advance, cool in small, partially covered shallow containers. When cool, transfer to one container (or portion into meal-sized containers), cover and refrigerate or freeze.

Think of soup, stew, and casserole recipes as "guidelines", and "play" with them. You can always "throw something in" to use up leftovers, stretch the meal for unexpected guests, or change the flavor if it’s served for two different meals. Check your refrigerator, freezer or pantry for last minute additions, such as:

• Leftover cooked vegetables, or small amounts of frozen vegetables such as corn, peas or green beans;
• Chopped tomatoes, tomato sauce or salsa;
• Fresh or frozen chopped leafy greens, such as spinach, kale, bok choy, mustard greens or collard greens;
• Leftover rice or noodles from a "take-out" meal;
• Chopped up carrots, bell peppers, celery or onions leftover from a relish tray

The following recipe is perfect for a cold winter evening. Make extra and freeze for a future meal.


Plum Tomato Rigatoni
(adapted from Communicating Food for Health)

10 plum tomatoes (about 2 lbs.), washed & cored (if necessary)
1 large onion, peeled, cut into chunks
1 bunch fresh basil, leaves only
½ tsp. garlic powder
1 Tbsp. olive oil
12 oz. rigatoni pasta (whole grain preferred), dry 

1. Cook pasta according to package directions; drain in colander and rinse lightly.
2. Meanwhile, preheat the oven broiler. Place whole tomatoes and onion chunks in baking dish and roast under broiler until quite brown.
3. Place onion and basil leaves in food processor and mince fine. Add tomatoes 2 by 2, pulsing smooth between each addition. Pulse smooth at end, adding garlic powder and olive oil.
4. Heat sauce in pan on stove; add pasta and stir well. Serve hot.

Optional additions:
Increase protein by adding 8-12 oz. of cubed tofu, 1 - 15 oz. can of rinsed and drained great northern or pinto beans, or sprinkle each serving with 1-2 Tbsp. of Parmesan cheese.

Makes 6 one-cup servings, with 277 calories per serving, 3.5 g. fat, 0 mg. cholesterol, 20 mg. sodium, 5 g. fiber (if whole wheat pasta is used), 53 g. carb., 9 g. protein (figures do not include the addition of tofu, canned beans, or Parmesan cheese)

---

January 17, 2007 - Adjust Salad to Best Suit the Season

Nutrition is still considered a young science, and perhaps it will always stay a young science, because there are always numerous studies going on in many parts of the world that will undoubtedly uncover different complexities of food and their effects on the body. It takes more than one study to adequately answer complicated nutrition questions, especially since there are many variables to be considered. There will always be questions around nutrition, and some answers are bound to change over time. If something you read about nutrition seems too astounding to be true, look for additional information from scientifically sound resources before you "jump on a nutrition bandwagon".

There ARE some things you can believe about nutrition...some things that are accepted by all major science-related groups/agencies/organizations that promote health. We know that some food groups can have a more positive effect on our health than others; we can always learn more about the ways they can influence our health. You can believe that it’s important to:

• Include a generous number of vegetables and fruits in your daily meals to promote a healthy weight and to decrease the incidence of chronic diseases (at least 2 ½ cups of vegetables and 2 cups of fruit each day).
• Use whole grains (breads, cereals, pasta, rice and other grains) more frequently than refined grains to protect against a variety of health problems, such as obesity, heart disease, diabetes and some cancers.
• Include calcium-rich foods in your daily meals: nonfat milk, yogurt, calcium-fortified juices, reduced fat cheeses, kale, broccoli, calcium tofu.
• Limit the amount of fat in your diet, no matter what the source; strive to limit foods containing saturated fats and trans-fats.

Salads are a good way to include more vegetables and/or fruits in your daily meals. One study found that eating a large, low-in-calories salad at the beginning of a meal helps people eat fewer calories at the meal. Another study found that eating a salad at the end of a meal was satisfying and decreased the need/desire for a sweet dessert. Whenever you choose to have one, make it a generous portion emphasizing combinations of vegetables and fruits containing few calories. If your salad includes lots of cheese, croutons, bacon bits, dressings or other adornments that are high in fat, then the salad has no calorie advantage.

Although traditional salad vegetables are frequently more expensive during the winter months, there are still creative ways to include them in daily meals:

• Choose different kinds of greens, and be sure to consider fresh spinach and different varieties of cabbage.
• Add a variety of other vegetables for color, crunch and fiber. Use vegetables that are in season. Try chopping or grating a sweet potato or winter squash and adding it to your salad.
• Fruits add a whole new dimension to salad. Some are sweet and others are sour. Try orange sections, chopped apple or pear, sliced mango, or pomegranate seeds. They all add special flavors and textures.
• Use small amounts of nuts for added crunch and flavor. A little goes a long way, and adds a lot of good nutrition.
• Experiment with using a variety of herbs and spices. You don’t need a lot, and they can add new interest. Try dried basil, oregano or parsley as starters, then venture into other flavor combinations that your family enjoys.
• Dress salads with flavored vinegars instead of heavy dressings that hide the flavors of the vegetables and fruits. You’ll enjoy new flavor sensations!!

Here’s an easy, delicious salad that would make a wonderful addition to any meal. Give it a try tonight!


Romaine Salad with Mango and Jicama
(adapted from Cooking Healthy)

1 head romaine lettuce (or mixed grens), washed and torn into bite-sized pieces
½ red or yellow onion, halved and finely sliced
1 mango (firm, but with a slight softness), washed, peeled, and cut into ½-3/4-inch cubes
½ medium jicama, cut into ¼-inch x 2-inch strips
1 avocado, peeled and sliced

For the dressing:*
1 ½ Tbsp. cider vinegar or 2 Tbsp. lime juice
1 clove garlic, finely minced
¼ c. cilantro, chopped
1 tsp. honey
¼ tsp. salt
Pepper to taste
¼ c. olive oil

1. In a large bowl, place romaine, onion, mango and jicama.
2. To make dressing, blend lime juice (or vinegar), garlic, cilantro, honey, salt and pepper.
3. Add olive oil slowly, blending well. (May make ahead of time so that ingredients blend flavors) Toss salad lightly with dressing. Adjust seasonings.
4. Garnish with avocado slices and serve.

(*You can substitute ¼ c. of prepared vinaigrette dressing and add 1-2 Tbsp. lime juice, 1 tsp. honey, and ¼ c. cilantro.)

Makes salad for 6, with 188 calories, 14 g. fat, 0 mg. chol., 113 mg. sodium, 6 g. fiber, 17 g. carb., 2 g. protein