Ladies Choice - nutritional aspects of various vegetables; includes recipes - includes related article on vegetable color

Vegetarian Times, July, 1999 by Elizabeth Hiser

Add remaining ingredients, toss lightly and serve.

PER SERVING: 155 CAL.; 6G PROT.; 13G TOTAL FAT (2G SAT. FAT); 6G CARB.; 6MG CHOL,; 882MG SOD.; 2G FIBER

Flax-Banana Bread

16 SLICES OVO-LACTO

Serve this flavorful loaf as is or spread with all-fruit preserves, honey or even cream cheese. It also makes delicious toast. Note: Any nut works well in this recipe, from walnuts to pecans to macadamias.

1 1/2 cups all-purpose flour
1/2 cup ground flaxseed (see glossary, p. 103)
3/4 cup sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
2 eggs
1/3 cup vegetable oil
1 cup mashed ripe bananas

Topping

1/2 cup chopped nuts
1/4 cup packed brown sugar
1/2 tsp. ground cinnamon

PREHEAT OVEN TO 350 [degrees] F. Spray 8 1/2 x 4 1/2-inch loaf pan with vegetable cooking spray.

In large bowl, mix together flour, flaxseed, sugar, baking powder, baking soda and salt.

In another large bowl, beat together eggs and oil. Add flour mixture and mashed bananas alternately to egg mixture, stirring with wooden spoon until dry ingredients are moistened (mixture will be sticky). Spoon into prepared pan, spreading evenly.

Make topping: In small bowl, mix ingredients and sprinkle over batter in pan. Pat down gently into batter. Bake until toothpick inserted in center comes out clean, about 1 hour.

Cool in pan on wire rack 15 minutes, then run knife around edges of pan and turn bread out onto rack to cool completely.

PER SLICE: 191 CAL.; 3G PROT.; 9G TOTAL FAT (1G SAT. FAT); 26G CARB.; 27MG CHOL; 148MG SOD.; 2G FIBER

Thai Broccoli Salad

4 SERVINGS DAIRY-FREE

This simple salad is hearty enough to serve as a main dish. If your supermarket doesn't stock soba noodles (the thin, brownish gray Japanese buckwheat noodles), you can substitute

3 oz. uncooked soba noodles, broken
  into thirds (3/4 cup)
6 scallions (white and light green parts),
  thinly sliced (1/2 cup)
3 medium carrots, julienned and
  blanched (1 cup)
2 cups broccoli florets, blanched
1 cup cooked or canned small white
  beans, rinsed and drained
        if canned
1/4 cup minced fresh parsley
3 Tbs. cider vinegar
2 Tbs. reduced-sodium soy sauce
1 Tbs. dark sesame oil
1 Tbs. fresh lemon juice
Pinch cayenne pepper

Bring large pot of salted water to a boil. Add noodles; stir to prevent sticking. Cook noodles until just tender, about 8 minutes. Drain, rinse under cold running water and drain well.

In large bowl, combine noodles with remaining ingredients. Season with salt and pepper and toss well. Cover and let stand 1 hour to blend flavors. Adjust seasoning before serving.

PER SERVING: 165 CAL.; 8G PROT.; 4G TOTAL FAT (1G SAT. FAT); 27G CARB.; 0 CHOL.; 312MG SOD.; 7G FIBER

Tofu-Broccoli Saute

3 SERVINGS DAIRY-FREE

Lemon juice and fresh ginger lend a refreshing flavor to this dish, which is excellent served over noodles or rice. Pressing makes tofu firmer, but if time is tight, simply pat tofu very dry with paper towels. Toast sesame seeds in a dry skillet over medium heat, shaking pan often, about 1 minute.

8 oz. firm or extra-firm tofu
2 Tbs. tamari or soy sauce
2 Tbs. fresh lemon juice
1 tsp. dark sesame oil
1 tsp. kudzu or 2 tsp. cornstarch or
  arrowroot powder
  (see glossary p. 103)
1 1/2 tsp. vegetable oil
1 medium onion, thinly sliced (1 cup)
4 medium cloves garlic, minced
2 tsp. minced fresh ginger
3 cups small broccoli florets and
  peeled, sliced stems (from
  1 medium head)
5 to 8 Tbs. vegetable broth or water
1 to 2 tsp. sesame seeds, toasted