“All About the Veggies” Part Three

Happy Saturday, everyone!! I hope this week’s new installment finds you safe and well, and that your weekend has been a great one so far! It was a busy one of decorating for fall and listening to weather reports of the first possible snowfall of the season this week.

Tonight is the third installment of our All About the Veggies Series. We will focus on four vegetable staples and some great recipes to peak your taste buds: Carrots, Celery, Cucumbers, and Lettuce!

A note to start us off: It is recommended that individuals eat at least six servings of vegetables and fruits each day. Many wonder how to do this. Here are some creative suggestions on how you can easily increase the amount of vegetables in your daily diet.

Serve soup. Use vegetables and legumes as a base for soups or as additional ingredients.

Thicken sauces without using fat. Substitute cooked and pureed vegetables for cream or whole milk.

Pasta and stir fry dishes are ideal ways to incorporate lots of different vegetables into your meals while using small portions of meat.

Add raw, grated vegetables such as carrots or zucchini to muffin or cookie recipes.

Try different types of lettuce. Choose a wider variety of greens, including arugula, chicory, collards, kale, spinach and watercress.

Steam vegetables and serve them over rice to create a beautiful healthy meal. Most vegetables taste better and are much more nutritious when steamed.

CARROTS. Carrots are one of the best dietary sources of beta-carotene, which boosts the immune system. Carrots stimulate production of T-helper cells, immune cells that protect the body from all types of infection. They also build healthy skin, tissue and teeth and improve eyesight. Key nutrients in carrots include fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, vitamin C, vitamin B, vitamin K, vitamin E, folate, and amino acids. Look for carrots that are reddish-orange. The deeper the color, the higher the beta-carotene content. Carrots should be medium to slender in size. Avoid carrots that have dark-green or black rims at the top. Carrots store well. They will keep in their original packaging up to four weeks. Loose carrots should be stored unwashed in a closed plastic bag.

CELERY. Celery has mild diuretic properties and aids in digestion and weight loss. It also helps to regulate the nervous system and aids kidney and liver function. Celery is an excellent addition to raw vegetables juices. Key nutrients include calcium, iron, magnesium, phosphorus, fiber, vitamin B, vitamin E, vitamin K, vitamin C, sodium, zinc. Look for stalks that are pale green and smooth. Avoid bunches that have cracks or dark spots. Darker green tend to be tough and stringy. The leaves should be crisp and dark green. Unwashed celery stored in a open plastic bag in the crisper drawer of your fridge will keep up to two weeks.

CUCUMBER: Cucumbers are approximately 95 percent water and are not quite as high in vitamins as most other vegetables. However, they are a very useful vegetable for normalizing heart rhythm, regulating blood pressure, and maintaining the body’s fluid balance. They are low in calories and a good source of fiber. They are one of my absolute favorite vegetables to snack on, add to my work lunches and they add great texture to salads and sandwiches and wraps. Select firm cucumbers with rounded tips. The skin should be dark green with no yellowing. Typically smaller cucumbers have fewer and smaller seeds. Cucumbers must be refrigerated to remain fresh. Once cut, a cucumber should be wrapped in plastic and stored in the crisper drawer.

LETTUCE. There are several good all-purpose varieties of lettuce containing antioxidants. Their high fiber content helps to regulate bowel function. Key nutrients in loose-leaf lettuce include calcium, iron, niacin, magnesium, potassium, sodium, zinc, copper, vitamin C, vitamin B, vitamin E, fiber, folate and more. Look for a large, loose head with ruffled leaves that are crisp. The leaves might be light green or tipped in red. There should be no visible signs of wilting or yellow spots. Loose-leaf lettuce will keep for up to four days in a plastic bag in the crisper drawer of the fridge.

RECIPES:

Roasted Carrot Fries. Take 1 pound of carrots, 2 tablespoons of extra-virgin olive oil, 1/2 teaspoon salt, 1/2 teaspoon pepper. Preheat the oven to 400 degrees. Trim the thin ends of the carrots and peel them. Cut the carrots in half horizontally, and then again lengthwise, so the pieces resemble French fries. In a large bowl, toss the carrots with the olive oil, salt and pepper until well coated. Place the carrots in an even layer on a baking sheet. Roast the carrots for 20 to 25 minutes flipping halfway through the cooking time until they are tender and starting to brown.

Crunchy Tuna Salad Pitas. Take 1 (6 ounce) can solid white albacore tuna in water, drained and rinsed, 4 celery ribs, chopped, 2 teaspoons of dried dill, 1 1/2 tablespoons honey Dijon mustard, 1 1/2 tablespoons mayonnaise, 1/2 cup coarsely chopped lettuce of your choice and 2 whole wheat pitas halved. In a medium bowl, mash the tuna with a fork. Add the celery and dill to the bowl with the tuna and stir to combine. In a separate small bowl, mix the Dijon mustard and mayonnaise. Add to the tuna and mix to combine. Stuff each pita half with 1/2 of the lettuce and 1/2 the tuna salad. Serve immediately. ***To make this recipe gluten-free, substitute gluten-free pita or a gluten-free bread for the whole wheat pita.

Marinated Cucumber Salad. (This is one of my favorite recipes. It is refreshing and a great summer dish. The beauty of it as well it that it is considered dairy-free, egg-free, gluten-free, nut-free, soy-free and vegan.) I recommend letting it sit in the fridge after you make it for about an hour before serving as the cucumbers pick up the flavors the longer it marinates. Take 1/4 cup extra-virgin olive oil, 1/4 cup white wine vinegar, 2 tablespoons freshly squeezed lemon juice, 1/4 teaspoon salt, 1/4 teaspoon pepper, 4 medium cucumbers, thinly sliced, 1 small red onion, thinly sliced, and 2 tablespoons finely chopped fresh dill. In a large bowl, whisk together the olive oil, vinegar, lemon juice, salt and pepper. Add the cucumbers, onion, and dill to the bowl and toss to combine. Cover and refrigerate for at least 30 minutes to an hour before serving.

Have a fabulous start to your new week! May it be productive, full of joy, and promise and hope. I look forward to “seeing” you back here next week for more great info and recipes!

Positive Thought Prompts for the New Week:

Life is beautiful.

I believe in the power of my thoughts.

Be kind. People you meet may be fighting a hard battle.

Today I will slow down and enjoy the moment.

I am grateful for….