Judy E. Buss

A display of fresh vegetables and fruit always dazzles the eye with its beauty, however, many people don’t realize that the color of produce is due to naturally occurring powerful and protective phytochemicals (plant chemicals). Standard nutrition labels list only a fraction of the number of nutrients present in the food. While fresh vegetables and fruit do not come with labels, frozen ones do. Labels focus on calories, fat content, cholesterol, sugar, and sodium and may mention only 4 additional nutrients. Such labeling actually gives consumers the misleading impression that this is all the particular food has to offer.

The raw truth is, all fresh vegetables and fruit are dense with hundreds of vitamins, minerals, antioxidants, and other nutrients vital to good health and disease prevention. Each color group presents its own health benefits, which are in addition to those unique to individual vegetables or fruits. Produce color groups are: red, orange, and yellow; blue and purple; green; and the white and pale colored ones. Nature’s pharmacy plays an important role in boosting immunity, controlling blood pressure and cholesterol levels; it helps prevent heart disease, certain kinds of cancer, digestive disorders, and inflammation. It also affects bone, vision health, and more.

Many of the beneficial compounds in produce are easily destroyed by heat or when unrefrigerated. Canned or pre-cooked frozen produce is morgue-ready and offer little or no nutritional value; their label often lists the nutrition profile in their natural state – before they were mercilessly butchered by excessive cooking and other abuse. To get the most health benefits from vegetables and fruit, it is important to consume the widest variety of naturally colored vegetables and fruit possible. Notice the word NATURALLY colored: I did not say drenched-in-a-dye jelly beans or cotton candy (heaven help us!). Vegetables and fruit should be eaten as fresh as possible, raw (where appropriate), or briefly cooked. Although fruit is nutrition-rich, it is also high in fructose (fruit sugar) and should therefore be consumed in moderation – a daily equivalent of about 2 medium apples.

Nutritionists recommend daily intake of 5 – 9 servings of a variety of fresh and/or briefly cooked vegetables and fruit, and it is easier to do than you think. Always keep your fridge stocked with an assortment of produce. Eat a colorful raw vegetable salad every day, altering its makeup on different days for maximum benefits. A piece of fruit, or cut up veggies consumed with reduced fat cottage cheese, makes a great snack. A healthy breakfast may include an apple, or a slice of cantaloupe, or red grapes, or blueberries. Scrumptious cooked veggie sides or colorful stews are another way to increase vegetable intake. Enjoy a rainbow on your plate at every meal.

EGGPLANT AND TOMATO

4 servings

1 medium eggplant (about 1 pound), stem trimmed
3 tablespoons olive oil
4 cloves garlic, finely chopped
1 large tomato, finely chopped
1-3/4 teaspoons ground cumin
2 teaspoons dried oregano
Pepper to taste
3 tablespoons chopped parsley leaves (from about 7 sprigs)
3 tablespoons lemon juice

1. Rinse and dry the eggplant and cut into ½-inch slices. Cube the slices by cutting them in criss-cross fashion 3 slices at a time. Steam the eggplant about 10 minutes, until tender but not mushy. The eggplant will look somewhat translucent. Drain.

2. Meanwhile, heat the oil and one piece of garlic in a large skillet over medium heat. When the garlic begins to sizzle, add the remainder of the garlic and cook (uncovered) for 30 seconds, stirring constantly.

3. Mix in the tomato, cumin, oregano, and pepper, reduce the heat to medium-low, cover, and cook 10 minutes stirring once. Toss the eggplant, parsley, and lemon juice with the tomato mixture and cook 2 more minutes.

SPINACH-CARROT-CRANBERRY SALAD

4 servings

7 cups torn baby spinach
2 medium carrots, grated
3/4 cup dried sweetened cranberries
DRESSING:
4 tablespoons extra virgin olive oil
2 tablespoons wine vinegar or lemon juice
1 teaspoon honey
1 teaspoon Dijon-style mustard
Salt and pepper to taste

1. In a large bowl, whisk together all the dressing ingredients. Mix in all the other ingredients, except for the cranberries.

2. Divide the salad among 4 plates, and top with the cranberries.

NOTE: Cranberries tend to sink to the bottom when mixed with the salad in the (large)  bowl. This is the reason they are sprinkled on top, after the salad has been dished out on individual plates.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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