Vegetables Gaining VIP Status

by Julie Paff, RD, LD, CDE and Chef Mariana McEnroe

Only 22 percent of Americans consume three or more vegetables per day. Vegetables are naturally low in calories, low in sodium and low in fat. No food group is more colorful. The colors and aromas of vegetables are the result of phytochemicals (over 20,000 known chemicals that occur naturally in plants). These phytochemicals have been shown in research to counteract damage to our bodies (caused by oxidative damage) that can lead to diseases like cancer, heart disease, diabetes, and high blood pressure. Each phytochemical may support a small number of health benefits, so eating a variety of colors and aromas offers the broadest base of health benefit.

Vegetable Cooking Basics: Recipes for Success
Date: Wednesday July 20, 2011
Time: 6:30 to 7:00 pm light diabetes-friendly meal and networking
7:00 to 8:00 pm Program interactive discussion
Location: 5555 North Lamar Blvd Building D Suite 125
Register: Online or call (512)324-1396
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People who eat more vegetables tend to have:

The key to healthy eating is increasing vegetable intake and increasing variety by expanding the number of different vegetables you consume each week. Recently, the Food Pyramid was replaced with a plate icon that recommends serving yourself half a plate of fruits and vegetables. There is a move in Texas and across the United States to increase plant foods in the diet. One great first step is to add ONE more serving of vegetables each day to your usual intake.

1/2 cup cooked vegetables (Think of a fist as two servings)1 cup raw vegetables. (Think of a fist as a serving)

Take a minute and list every vegetable you ate and the portion size of each vegetable for the last three days. Do not count a slice of tomato on a sandwich as a serving of vegetable--one whole tomato would count as a serving.

How many vegetable servings do you average each day?
Now total the number of different vegetables you ate in the past three days. How many different vegetables did you eat at least ONE serving of in that three-day period of time?

The goal is to eat at least three servings of vegetables per day, though many health experts feel five servings of vegetables daily is a healthier goal to lower your risk of chronic disease and support a healthy weight. Variety is the spice of life--eating three servings or more per day and at least 10 different vegetables each week would be a great goal for most adults.

Texans love a good tostada. Mariana McEnroe is a chef with a passion for serving up healthy meals. She shares her Aunt Lulu's Vegetarian Tostada recipe, which provides three servings of vegetables in one quick and easy meal of two tostadas. What's even better is that this vegetable offers four different vegetables in one meal.

Serves: 4 tostadas
Preparation Time: 1/2 hour

Ingredients:

4 low-fat Tostada Shells
1 cup black beans, cooked and mashed (you can refry them in 1 Tbsp canola or vegetable oil)
4 shredded carrots
2 Mexican zucchini squash (the light green squash)
1/4 head red cabbage, shredded
2 Tbsp. chopped cilantro
2 tomatoes, diced or sliced thin
4 thin slices of onion
4 slices avocado
1 lime
1 lemon
1/4 tsp salt
Black pepper to taste
Pico de gallo or salsa verde
3 Tbsp Greek yogurt
1 Tbsp. milk
2 Tbsp. queso fresco or low-fat shredded mozzarella cheese

Directions:

In a large mixing bowl, combine the carrots, zucchini, cabbage, cilantro, the juice of the lime, the juice of the lemon, salt and black pepper. Mix well. Heat the beans over medium flame. Spread 1/4 bean mixture on each tostada. Divide vegetable mixture evenly over four tostadas. Place tomato slices, onions, avocado slices. Whisk Greek yogurt and milk together until creamy and divide mixture over each tostada. Sprinkle cheese and serve.

Nutrition Information per tostada: 314 Calories, 48 gm carbohydrate (3 carb choices), 10 gm fiber, 415 mg sodium and 12 gm protein.

If you would like to learn more about vegetables and health for persons with diabetes and pre-diabetes, enroll in the free seminar offered by Mariana McEnroe on July 20, 2011. You can also call and register at (512) 324-1891.

Mariana McEnroe is a chef with a passion to promote healthy eating. After being diagnosed with pre-diabetes, Mariana decided to take action to improve her health. One of our most popular speakers, Mariana promises to share some exciting ways to increase vegetable intake into a healthy diet for persons with diabetes or pre-diabetes. Mariana states that vegetables are the healthiest fast foods. Come learn how to serve vegetables your whole family will love.

Seton Diabetes Education Program empowers individuals with diabetes to manage their disease over the course of a lifetime. Program participants can expect to learn skills and self-management strategies to manage blood sugar and reduce the risk of complications with the changing needs of disease management. Seton Diabetes Education wants to assure that all persons with diabetes or at risk of diabetes are aware of services to support health. Please contact us if you have questions or would like to learn more about the program at (512) 324-1891 or email diabeteseducation@seton.org.