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Decorate Your Dinner,
Add A Vegetable

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August 2009 - Times-Standard Articles

August 5, 2009 - Maximize Nutritional Value of Produce Whole-Wheat Spaghetti with Roasted Onions and Chard

August 12, 2009 - Store veggies properly Eggplant Salsa

August 19, 2009 - Proper Storage Prolongs Veggie Life Sautéed Zucchini and Tomatoes with Basil and Pine Nuts

August 26, 2009 - Keep Water on Hand In Case of a Disaster Cantaloupe Cooler

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August 5, 2009 - Maximize Nutritional Value of Produce

We put a lot of emphasis on the importance of including a wide variety of vegetables in daily meals and snacks. They can be frozen, canned or fresh, because they all have good nutritional value if they are handled appropriately. They can also be organic or non-organic. The most important thing is to include a WIDE variety. Since this is the time of year when the widest variety of fresh vegetables is available at our Farmers’ Markets and grocery stores, it makes sense to include more fresh produce, and it’s important to know how to recognize “healthy” fresh vegetables when shopping, and how to keep them “nutrient fresh” at home.

As has been stated before, farm fresh vegetables are packed with the most nutrients. The local Farmer’s Market and your own garden are the places to obtain the freshest and therefore most nutritious and most flavorful vegetable varieties. Taste is the most apparent difference, and you can’t beat local produce for flavor. They also supply an amazing variety of protective vitamins and minerals required for good health, including an assortment of carotenoids, phytochemicals, vitamin C, folate, potassium, magnesium, calcium and more. They are also excellent sources of fiber and complex carbohydrate.

Most supermarkets display “sturdy” veggies in uniform sizes. They are vegetables that have been created to have similar shapes and sizes, as well as an ability to handle longer cold storage and shipping. Most of them have adequate flavor and nutritional value (if they have been properly handled and shipped).

No matter where you decide to purchase your fresh veggies, remember that they are delicate! Maximize their nutritional value:

• Choose vegetables that are crisp, firm and bright in color. Avoid those that are bruised or partially decayed, as well as those that are just lying there “gasping for breath”. Wilted or limp vegetables have probably lost better than 50% of their nutritional value.
• Shop frequently for fresh vegetables. If possible, buy only what you need for several days. Vegetables maintain their full measure of nutrients for only a few days, even when they’re stored in ideal conditions. It’s sometimes tempting to buy large quantities when they’re on sale, but unless you’re serving a bunch of people, chances are good that the nutrients will go to waste. If you only shop once a week, fill out the week’s vegetable needs with frozen or canned varieties.
• Wash vegetables just before cooking or eating. Washing them before storing can decrease nutrients, flavor and texture. Washing actually speeds up the decaying process. And, while all vegetables should be washed before cooking or serving raw, long soaking is not recommended because it leaches out water-soluble vitamins.
• Wash vegetables quickly and thoroughly under cold running water, by dunking them in several changes of water in a sink, or by using a soft brush and warm water to remove clinging dirt. Be aware that this method of vegetable cleaning is as effective as any of the “special, highly advertised products for cleaning produce”, and is much less expensive.
• If you purchase “ready-to-eat” greens or other vegetables for quick meals, be sure to use them... quickly.
• According to the California Department of Health Services, winter squashes, pumpkins, and other vegetables that grow on or under the ground (as well as fruits such as cantaloupe, watermelon and other melons) need to be washed and rinsed thoroughly with hot, running water and soap before slicing. Wash your hands, cutting surfaces and utensils before and after handling these foods. Uneaten pieces need to be refrigerated.
• Cut up vegetables just before cooking or eating. Nutrients are lost when veggies are exposed to light and air, and cutting them exposes more surface area to the air.

Remember that Local Foods Month is coming in September. To see a list of scheduled activities, check out: http://www.caff.org/humboldt/

Following is an easy summer entrée using popular Humboldt County veggies. You can add more protein by roasting some tofu cubes along with the onions.


Whole-Wheat Spaghetti with Roasted Onions and Chard
(adapted from The Eating Well Diabetes Cookbook)

¼ c. chopped walnuts
2 large red onions, peeled and each cut into 12 wedges
2 large cloves garlic, minced
12 oz. calcium tofu, drained, pressed and cut into cubes (optional)
2 Tbsp. olive or canola oil
1 tsp. fresh thyme, minced, or ¼ tsp. dried thyme
¼ tsp. salt, or to taste
Freshly ground pepper to taste
2 lbs. Swiss chard, ribs removed (chop and add to dish, or save for another meal); leaves coarsely chopped
¾ c. reduced salt vegetable broth (or fat free, reduced sodium chicken broth)
1 lb. whole wheat spaghetti

1. Preheat oven to 400 degrees. Put a large pot of lightly salted water on to boil.
2. Place walnuts in a small baking dish and bake until fragrant, about 5 minutes. Set aside.
3. Combine onions, tofu (if used), garlic, oil and thyme in a roasting pan. Season with salt and pepper. Roast until the onions are caramelized, stirring once or twice for 25-30 minutes. Stir in the chard and broth; roast until the chard is wilted, 8-10 minutes more. Adjust seasoning with salt and pepper.
4. Meanwhile, cook spaghetti until just tender, 9-11 minutes, or according to package instructions. Drain and transfer to a warmed serving bowl. Toss with the onion mixture and serve garnished with the toasted walnuts.

Serves 8. Without tofu: 291 calories per serving, 7 g. fat (1 g. sat., 0 g. trans), 0 mg. chol., 297 mg. sodium, 10 g. fiber, 51 g. carb., 11 g. protein; With tofu: 346 calories per serving, 11 g. fat (1 g. sat., 0 g. trans), 0 mg. chol., 308 mg. sodium, 10.4 g. fiber, 51 g. carb., 18 g. protein.

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August 12, 2009 - Store veggies properly

Please note this correction from last week's article: Fruits and vegetables that grow on or under the ground -- such as melons -- need to be washed by rubbing or scrubbing thoroughly under cold, running water, rinsed and then dried with a paper towel. No soap or bleach should be used. Hands, cutting surfaces and utensils should be washed well before and after handling these foods.

Last week, we emphasized how to choose nutrient-rich vegetables at the marketplace. Once you have them purchased, it's important to properly store them at home so that nutrients are preserved. If they are improperly stored, some vegetables can lose more than 50 percent of their nutrient value in a short period of time. Here are storage ideas for some of our locally available produce:

• Tomatoes are actually a fruit, but are most commonly used as a vegetable. This is the time of year to get the most flavorful varieties. Keep them at room temperature, out of the sunlight. Refrigeration causes deterioration of both flavor and texture. Less-than-ripe tomatoes can be stored in a paper bag with an apple or banana to hasten ripening. If you plan to hold tomatoes longer than a day or two, refrigerate them. For the best flavor, allow them to return to room temperature before eating.
• Corn has the best flavor when eaten as soon as possible after picking. Put it in the refrigerator as soon as you get home (unless you plan to cook it immediately). If left at room temperature, the natural sugars in corn are quickly changed to starch. It is best to store corn unhusked, but if it's purchased partially or fully husked, store it in a perforated plastic bag. If you “go wild” and buy more corn than is usable in two days, preserve the flavor and natural sugars by husking and parboiling (put it in boiling water for one or two minutes); then refrigerate it for up to three days.
• Leafy greens: Wrap unwashed cooking greens (such as beet greens, kale, mustard greens, chard, turnip greens, bok choy and spinach) in damp paper or cloth towels, put loosely in a plastic bag and store in the crisper. Salad greens should also be stored unwashed in a plastic bag in the crisper. For added crispness, wash several hours before using and wrap in cloth or paper towels.
• Bell peppers: Store unwashed in a plastic bag, in the refrigerator crisper. Green peppers are “less ripe” than the red, yellow, orange or purple varieties, and therefore will store for a longer period of time. Immediately use any peppers that have developed soft spots -- they won't last much longer.
• Eggplant: Ideally it should be stored at about 50 F, but that's warmer than your refrigerator and colder than your counter. It can be stored uncut and unwashed in a plastic bag in the refrigerator for three to four days. If it doesn't easily fit into the crisper, don't force it. Eggplants bruise and puncture easily, either of which can cause decaying.
• Summer squash: Store in plastic bags in the crisper for up to a week. This includes zucchini, patty pan, crookneck and other quick-cooking squash available at this time of the year.

Next week we'll talk about how to store even more of our favorite North Coast veggies. In the meantime, try this new way to enjoy eggplant as an appetizer with crackers or crostini. (To make crostini, thinly slice a baguette; place slices in one layer on a baking sheet; bake at 350 F for 15 minutes, turn slices over and bake another 15 minutes. Watch closely the last few minutes so they don't get too dark.


Eggplant Salsa
(adapted from The American Cancer Society's Healthy Eating Cookbook)

1 large (11/4 pound) eggplant
1 large tomato
3 green onions, finely chopped (or 1/3 cup purple onion, finely chopped)
1/2 stalk celery, finely chopped
1/4 cup green or red bell pepper, seeded and minced
1 large clove garlic, minced
2 teaspoons canola or olive oil
1-2 teaspoons fresh lemon juice
1/2 teaspoon salt (optional)
1/2 teaspoon freshly ground pepper

1. Preheat oven to 400 F. Prick eggplant in several places with fork and place onto a baking sheet. Bake until tender, turning eggplant several times. Allow to cool, then peel (if desired) and chop finely.
2. Gently mix eggplant, tomato, onion, celery, bell pepper and garlic into a medium bowl. Toss to mix.
3. Add oil, lemon juice, salt (if used) and pepper and mix well. Cover and refrigerate for 1 hour or more to blend flavors.

Makes 12 servings, with 24 calories per serving; 0.9 g fat, (0 trans fat, 0 sat. fat), 0 mg cholesterol, 103 mg sodium, 1.5 g fiber, 4 g carbohydrate, 0.7 g protein.

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August 19, 2009 - Proper Storage Prolongs Veggie Life

This week I'm continuing with pointers for vegetable storage, so that your fresh vegetable choices retain maximum nutrient value and flavor by the time you eat them. After all, eating vegetables offers us powerful opportunities to boost our protection against cancer, heart disease, diabetes and other killer diseases, and we want them to be as “potent” as possible. The only way to maximize their potential is by storing and preparing them in “nutrient-saving” ways.

Here are some more helpful ideas:

Broccoli is a nutritional “super vegetable,” and believe it or not, one of the most popular vegetables with both adults and children. Preserve its flavor and texture by storing it in the refrigerator crisper in an open plastic bag. It needs the moisture of the crisper to stay fresh, but should not be washed or wet when storing. Water left on the surface of the broccoli will encourage the growth of mold and slime. For the freshest, sweetest flavor, use it within two to three days. It's amazing how much the flavor can change if held too long.

Green beans are a traditional favorite with most people. They contain modest amounts of beta carotene and vitamin C, and are easy to store. Just put them in a plastic bag, in the refrigerator crisper. They'll stay crisp for three to five days. Don't forget to use some of them for snacking or in lunches. They're wonderful raw or lightly cooked.

Cucumbers also need to be stored in the refrigerator crisper. Unwaxed cucumbers are ideally used within two to three days. They need to be checked daily for decay. Once a cucumber has been cut, store it by wrapping tightly with plastic wrap or keep in a cloth vegetable storage bag. Use within a few days. Waxed cucumbers can be stored for about one week.

Summer squash (including zucchini, crookneck, patty pan and chayote) abound at the farmers market as well as in grocery stores. This is the time of year when it's relatively easy to get “over-squashed.” The skin of summer squashes is tender and fragile, and when broken will speed decay. Treat it gently and store in plastic bags in the crisper. It will usually keep well for about one week. Small ones are great to grill; large ones are fun to stuff. There are many wonderful recipes for stuffed zucchini.

Potatoes should be stored unwashed in a cool, dark place, but not in the refrigerator. Keep them in brown paper, burlap or perforated brown plastic bags. Check them for spoilage occasionally and remove any that are softening or shriveling. Storing potatoes in the light may turn the skin an unhealthy green (solanine is formed, which is toxic in large amounts) and cause sprouting. Storing them in the refrigerator causes some of their starch to convert to sugar, and they don't taste as good.

Try this simple, delicious way to enjoy some of the many zucchini that are easily found at this time of the year. They may have gotten out of control in your family garden (or someone else's garden) -- share the wealth!


Sautéed Zucchini and Tomatoes with Basil and Pine Nuts
(adapted from The Parenting Cookbook)

2 teaspoons olive oil
1 medium-sized onion, chopped
2 cloves garlic, finely chopped
2 medium-sized zucchini, chopped or cubed
1 tablespoon thinly sliced fresh basil (more, if desired)
1/3 cup pine nuts
3 medium-sized tomatoes, cubed
Salt and freshly ground black pepper

1. In a large, nonstick skillet, heat the oil over moderate heat. Add the onion and garlic and sauté about 5 minutes, stirring constantly to make sure the onion doesn't burn.
2. Add zucchini and sauté 5-8 minutes, or until crisp tender. Add the basil and pine nuts and sauté one minute. Add the tomatoes, stir gently and remove from the heat (don't cook the tomatoes, only heat them through). Add salt and pepper to taste, and serve.
3. Serve as a side dish or as a vegetable sauce over cooked pasta or rice. Include more protein by adding tofu cubes when you cook the onion and garlic or add a small amount of cooked chicken or shrimp.

Makes 4 servings, with 146 calories per serving, 10 g fat (1 g sat., 0 trans), 0 mg cholesterol, 312 mg sodium, 3.3 g fiber, 12 g carbohydrates, 4 g protein.

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August 26, 2009 - Keep Water on Hand In Case of a Disaster

No matter where people live, there is the possibility of some kind of natural disaster. Because of our coastal location, we are at risk for tsunamis. We battle inland wildfires during the summer. And, anyone who was here in April 1992 remembers the chaos of the three large earthquakes.

No one knows Mother Nature's agenda, so it's good to be prepared for disaster as much as possible. This includes creating a family disaster plan and keeping supplies set aside for an unexpected event. When planning for something unforeseen, it doesn't hurt to overplan a bit. The incident may be mild, but at least you'll be ready.

Other than immediate safety and shelter, it is important to have a safe water supply. The common recommendation is to have enough water on hand to last at least three days, but because of our geography, having enough water for at least a week may be advisable. Even if the food supply dwindles, the body can still function surprisingly well with adequate water.

With normal activity, adults need to drink roughly two quarts of water a day. Children, nursing mothers and someone who is ill will require more. If activity is high and the weather is warm, more water will also be needed. Allow water for personal cleanliness and cooking, too. Storing a gallon of water per day per family member is a good place to start. Be sure to remember your pets; they need to have their own water supply as well.

It's easy to think that by living in city limits, access to water won't be a problem. However, even the city water supply is at risk after a large earthquake. Water purification tablets, available at most drug stores, can be kept on hand for emergency use, and there are other options.

Store-bought bottled water in one- or two-gallon containers can be stored for short periods (they are not designed for long-term storage -- they may leak after about six months).

One- and five-gallon sealable containers from camping or survival stores can be used. Be sure to treat the water that you are storing if it is not already treated commercially by a water utility like city water. Use household bleach that is between 5 percent and 6 percent chlorine and free from perfumes or dyes. Use eight drops of bleach per gallon of water.

Another option is purchasing a filled and sealed five-gallon water bottle from a private water company, if you have a way to move it around. Water companies claim that the water stored in their containers is good for up to five years if they remain factory sealed and stored in a cool, dark location.

Be careful not to store any plastic water container directly on concrete, as the concrete can cause damage to the plastic.

Next week we'll talk about food for your disaster plan. In the meantime, summer is upon us. Check out all of the events for Local Food Month, which is coming in September.

Here is a recipe to help keep you cool on any warm excursions:


Cantaloupe Cooler
(From Project Lean's Celebrate Health with a Lowfat Fiesta)

1 ripe cantaloupe*
2 1/2 cups cold orange juice
Crushed ice**

1. Cut melon in half. Scoop out seeds. Remove rind and discard. Cut melon into cubes.
2. Combine cantaloupe and orange juice in blender or food processor. Blend until smooth.
3. Pour into classes filled with crushed ice. Serve immediately.

*Try other melons or berries in place of cantaloupe.

**If your fruit is frozen, omit the ice. Your drink will be thick, like a smoothie.