| Last updated at 12:19 AM on 30/04/08 |
More ways to serve vegetables 
MARGARET PROUSE 
The Guardian
This week I have some more ideas for ways to include ample amounts of vegetables in daily meals.
Why do I do this so soon after my last column on consuming more vegetables? It’s because eating lots of vegetables is an easy, pleasant and relatively inexpensive way for all of us to stay healthy. Everyone can use a few more ideas.
National Mental Health Week is coming up next week, May 5-11. According to the Canadian Mental Health Association (CMHA), eating well and staying active is one of the steps to good mental health. Staying consistent with the CMHA’s advice to set realistic goals and focus on the positive, I think that it is a realistic and positive goal for almost every Islander to include an extra serving of vegetables in their meals every day.
I recently heard from a woman whose husband had been diagnosed with diabetes. She was eager to start cooking foods that are healthy for him to eat and asked for ideas. There is a lot to learn about healthy eating for people with diabetes, and it is most important to work with your team of health professionals, including a registered dietitian, to learn as much as possible and develop a plan that works well for the individual.
It’s generally advised to eat plenty of vegetables, though, because vegetables supply an abundance of nutrients and most are low in carbohydrates and can be eaten freely.
Cancer Awareness Month, which is intended to put the spotlight on cancer, is almost over. The messages about cancer prevention that are highlighted during April need to be incorporated into lifestyles year-round. One of those messages is to eat plenty of vegetables and fruit.
Think about ways to slip some extra vegetables into everyday meals. Every little bit helps.
For example, you might add chopped celery to tuna salad for sandwiches, fill your omelet with sautéed peppers and green onions instead of cheese (or in addition to cheese), have a glass of tomato juice instead of a soft drink, choose a vegetable soup from the appetizer menu, snack on raw cauliflower in the afternoon, add extra chopped veggies to canned baked beans or soups, take a tossed salad to work to eat with your sandwich, wrap a whole wheat tortilla around sautéed onions and peppers; make fresh salsa to serve as a condiment or top your pizza with mushrooms and green peppers instead of salami and pepperoni.
The following soup recipe is an economical but hearty dish. Bump up vegetable consumption more by starting the meal with a tossed salad. A serving of the following recipe supplies two carbohydrate choices (Canadian Diabetes Association) and one meat and alternatives choice.
It can be made ahead and refrigerated for a day before serving. People with very limited time for food preparation can break the steps down even more. Chop and measure vegetables and store in refrigerator. Then cook the soup the next day, or later in the day when you can find time. You might cook the soup for tomorrow while cleaning up after today’s dinner. Refrigerate and serve later.
Keeping in mind that commercially prepared broth and stock is usually high in salt, it’s a good idea to choose a salt-reduced product.
Vegetable Beef Barley Soup
From “Complete Canadian Diabetes Cookbook”, edited by Katherine E. Younker. Robert Rose, Toronto, 2005.
15 mL (1 tbsp) vegetable oil
10 mL (2 tsp) crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
500 mL (2 cups) sliced mushrooms
875 mL (3 1/2 cups approx.) beef stock
75 mL (1/3 cup) barley
2 small potatoes, peeled and diced
125 g (4 oz) stewing beef, diced
25 mL (2 tbsp) chopped fresh parsley
In a large nonstick saucepan, heat oil; sauté garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes, or until barley and potatoes are tender, stirring occasionally.
Fresh salsa takes just minutes to make, and works well as a dip or a topping for grilled meat or poultry. Experiment with different ingredients as they come into season.
For example, try using minced green garlic instead of a garlic clove, or chopped green onions instead of the red onion.
Also, don’t worry about keeping it authentic. Adapt the recipe to suit your family’s tastes. If someone in your household doesn’t like spicy foods, omit the jalapeno pepper, or use sweet pepper instead. If cilantro isn’t to your taste, leave it out.
Pico de Gallo Salsa
From Topp, Ellie and Margaret Howard: “Put a Lid on it!” Macmillan Canada, Toronto, 1997.
4 plum tomatoes, chopped (about 500 mL/2 cups)
125 mL (1/ 2 cup) chopped red onion
125 mL (1/ 2 cup) chopped cucumber
one large clove garlic, minced
one small jalapeno pepper, seeded and minced
50 mL (1/4 cup) chopped fresh cilantro
50 mL (1/4 cup) lime juice
Combine tomatoes, onion, cucumber, garlic, jalapeno pepper, cilantro and lime juice. Stir well.
Cover and refrigerate for 30 minutes (longer is unnecessary as this salsa is best when freshly made).
Makes about 750 mL (3 cups).
Margaret Prouse, a home economist, can be reached by writing her at RR#2, North Wiltshire, P.E.I., C0A 1Y0, or by e-mail at prouse@pei.sympatico.ca.
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