Mamma said: "eat your veggies"

New Life Journal, June-July, 2004 by Denine Rogers

Summertime is here! Time for barbecues, lemonade, iced tea, homemade ice cream and for celebrating fresh fruits and vegetables.

Fresh fruits and vegetables contain a lot of vitamins and minerals that we usually do not get in our regular meat and potato dishes. Fruits and vegetables are a major source of vitamins A and C, and have a needed source of dietary fiber, especially when they are purchased fresh. Both are fairly low in calories because they contain a great quantity of water and little sugar and fat. A diet high in fruits and vegetables has been proven to prevent certain cancers, obesity, hypertension and heart disease.

Dietary Guidelines recommend that you eat nine servings of fruits and vegetables per day. How can you do this without becoming bored with your selection? You can accomplish this by eating flesh fruits and vegetables with every meal and also including other processed fruits and vegetables as well. Be aware that fresh fruits and vegetables do not have the added sugar and preservatives like the canned and frozen varieties. However, by including the canned and frozen types, you will receive a varied amount of choices in your diet year around.

Instead of eating boring peas and carrots or apple and bananas, why not try some exotic fruits and vegetables to spice up tonight's meal? How about some cherimoya? It is a delicious fruit that originates in the Andes mountain area between Colombia and Bolivia. It is usually called "the tree of ice cream" because it tastes like a blend of pineapple, mango, and strawberry, cherimoya ripens within two to seven days at room temperature, so eat it immediately. The fruit, when it matures, is green and its texture soft like an avocado. The season for cherimoya is between June and October. Eat a cherimoya by slicing it into wedges or scooping it with a spoon. It is a great source of Vitamin C, calcium, and niacin. However, do not eat the seeds or skin.

The malanga, or yautia, is a root vegetable, (actually a corm with a compressed underground stem), which resembles a yam. It has the distinction of being the oldest root crop in the world. The malanga was first cultivated in the tropical regions and then migrated to Africa in the mid 1800's. It is grown in the Philippines and is especially popular in Cuba (malanga) and Puerto Rico (yautia). Malanga has more flavor than other root tubular plants, and it has an earthy, nutty taste. Its tubers are high in starch and it is important to cook them before eating in order to destroy the poison that is in all parts of the plant.

These exotic fruits and vegetables, as well as many others, are available in different international or farmers markets located in your area. It can actually be fun and quite an adventure trying new fruits and vegetables. Your body and your Mamma will thank you!

Spring Vegetable Ragout

3 garlic cloves, minced
2 leeks, white and green leaves, washed and sliced thinly
1 tablespoon olive oil
1 cup vegetable stock
1 1/4 cup fresh corn
1 small bag (6 ounces) frozen edamame (soybeans), pods
  removed
1 small bag (4 ounces) shredded carrots
1/2 pound yellow squash, halved lengthwise and cut into l/2-inch
  pieces (about 1 1/4 cups)
3 cups small cherry tomatoes, halved
1 teaspoon dried tarragon
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and ground pepper to taste
Fresh parsley for garnish, minced (optional)

In a 12-inch heavy skillet, cook garlic and leeks in oil over
medium heat, stirring just until fragrant. Add stock, corn, edamame,
carrots and squash and cook, stirring occasionally, until squash is
tender. Add tomatoes and dried herbs; stir well. Reduce hear and
simmer, covered, 2 minutes or until tomatoes are soft. Season with
salt and pepper to taste. Garnish with parsley, if using. Makes 6
(1 1/2 cup) servings.

Nutrients Per Servings: Dietary Exchanges: 1 Starch, 1 Vegetable, 1 Fat Cal.: 156, Cal. From Fat: 26%, Total Fat: 5g, Sat. Fat: <1g, Carb: 25g, Protein: 7g, Chol: 0mg, Sodium: 111mg Fiber: 5mg

--Submission by Best Recipes Diabetic Cooking May/June 2003

Denine Rogers RD, LD is a licensed and registered dietitian with over 15 years of experience. She is director and founder of Dietitian's Networking Associates Services (DNA) with a background as a Diabetes Nutritional Specialist, Ethnic Cultural Nutrition Consultant, Clinical Dietician, Food Service Management and Nutritional Informational Researcher.