veggies and health

[Guest guest]

http://www.washingtonpost.com/wp-dyn/articles/A58532-2002Dec31.html

Let the Veggies Take Center Stage

By M. Vayda

Special to The Washington Post

Wednesday, January 1, 2003; Page F01

Hardly a week goes by without the publication of

another scientific report

demonstrating the value of eating vegetables and

fruits. Broccoli may reduce

the risk of cancer. Spinach and apples may reduce

the risk of Alzheimer's.

Leafy greens of all sorts may reduce the risk of

heart attacks.

Whether the effect is to reduce the risk of disease

or slow the effects of aging,

there is a growing consensus among scientists that

the most powerful

preventive may be found at the farmers market, not

the pharmacy.

But if you are weary of traditional salads or dread

another bite of steamed

broccoli, you're not alone. A recent study by the

National Cancer Institute

shows that 70 percent of Americans are not eating

enough vegetables and fruits

for good health.

And to complicate matters, no one vegetable has it

all, which means that even

those who consume an adequate amount of vegetables

-- the same two or three

vegetables day after day -- may not be getting as

many benefits as they could.

When adding vegetables and fruit to your diet, it

pays to look for those that are

rich in antioxidants and other phytochemicals. For

example, iceberg lettuce

does not carry the antioxidant wallop of romaine

lettuce or spinach. Cucumbers

are not as spectacular as broccoli. Celery does not

have the same clout as kale.

Other vegetables that contain particularly high

amounts of antioxidants are

Brussels sprouts, beets, cabbage, red bell peppers,

sweet potatoes, eggplant and

carrots.

Research suggests that an antioxidant-rich diet is

associated with reduced risk

of disease. And nutritionists urge creating

bright-colored rainbows on our plate

so as to benefit from the full range of nutrients

available in various fruits and

vegetables.

The challenge in consuming a variety of vegetables,

including those deemed

unfamiliar or undesirable by those sitting at your

table, is to dress them up a

bit. Remember the last time you saw someone who

usually goes casual all

decked out for a special occasion and thought " Wow,

he looks great! " ? It

works for vegetables too. And it's simpler than you

might think.

On occasion, reverse the usual allocation of time

spent on the main and side

dishes. An entree of a simple roast chicken or

broiled fish fillet frees up a few

extra minutes to prepare a more elaborate side dish

or two rather than the same

old tossed salad.

Or try some easy variations that dress up those

vegetables you already feel

comfortable preparing.

VINAIGRETTE Make a basic vinaigrette and, if

desired, add a handful of nuts -- hazelnuts, walnuts, almonds or pine nuts.

Toss

the vinaigrette with steamed broccoli, cauliflower

or carrots.

DRIED FRUIT Toss some steamed, drained spinach or

Swiss chard into a skillet with a little melted butter and some dried fruit

--

raisins, cranberries, cherries or currants -- that

has been plumped in warm water, orange juice or liqueur for 15 minutes.

SPICE Heat a puddle of olive oil in a skillet over

medium heat. Add some minced garlic and ginger root. Add a pinch of ground

cumin or curry powder and heat, stirring, for a

couple of minutes. Add sliced zucchini or fresh spinach and toss until the

zucchini is

tender or the spinach is wilted.

FRESH FRUIT Simmer sliced carrots in orange juice

rather than water and add a little honey or brown sugar. Saute a peeled,

thinly

sliced apple or pear in a bit of butter with a

pinch of sugar then add to sauteed red or green cabbage.

FULL FAT A drizzle of olive oil, butter or cream is

well worth the calories if it entices someone to try a new vegetable.