September 15, 2004
September is 5-A-Day Month
The US guidelines for healthy Americans recommend that people eat 5-A-Day: three servings of vegetables and two servings of fruit every day. September is 5-A- Day month, and it's a good time to think of the ways fruits and vegetables are good for our health. Here's a list of some fruit and veggie favorites and what they provide:
Apples:
Soluble and insoluble fiber. Fiber is needed for intestinal health. Soluble fiber can also help lower cholesterol.
Frozen wild blueberries, 1/2 cup:
Anthocyanin: a powerful antioxidant that helps prevent cancer and heart disease.
Canned carrots, 1/2 cup:
100% of the vitamin A requirement. Vitamin A is necessary for a healthy immune system, healthy eyes, and good skin.
Cooked fresh carrots,1/2 cup:
200% of the daily vitamin A requirement
Canned green beans, 1/2 cup:
10% of the daily vitamin C requirement, and a great source of lutein. Lutein is necessary for healthy eyes.
Frozen green beans, 1/2 cup:
10% of the daily vitamin C requirement, and a great source of lutein.
Boiled potatoes, with peel, 1/2 cup:
9% of the daily vitamin C requirement, and 10% of the daily recommended fiber intake
Banana, 1 medium:
Plenty of potassium and 10% of the daily recommended fiber intake
Canned tomatoes, 1/2 cup:
16% of the daily vitamin C requirement, and a great source of lycopene. Lycopene is an antioxidant that helps prevent heart disease and some types of cancer.
Canned tomato sauce, 1/2 cup:
15% of the daily vitamin C requirement, and a great source of lycopene.
100% orange juice, 1 cup:
100% of the daily vitamin C requirement, and 27% of the daily folate requirement. Folate is necessary for all women of child bearing age and is known to help prevent heart disease.
Canned spinach, 1/2 cup:
17% of the daily folate requirement, and 150% of the daily vitamin A requirement
Canned kidney beans, 1/4 cup:
7% of the daily iron requirement, and 10% of the daily folate requirement; also a great source of fiber:
So there you have it, folks. Fresh, canned, or frozen, fruits and vegetables are full of nutrition you can't get anywhere else.
Here are some recipes to inspire you to eat your 5-A-Day:
Broccoli and Beef Pasta
2 c. broccoli florets or 1 pkg. (10 oz. ) frozen broccoli, thawed
1 medium onion, thinly sliced
1/2 tsp. dried basil leaves
1/2 tsp dried oregano leaves
1/2 tsp. dried thyme leaves
1 can (14-1/2 oz) Italian-style diced tomatoes, undrained
3/4 c. beef broth
1 lb. lean ground beef
2 cloves garlic, minced
2 tbsp. tomato paste
2 c. cooked rotini pasta or other type of noodles
3 oz. shredded Cheddar cheese or grated Parmesan cheese
Layer broccoli, onion, basil, oregano, thyme, tomatoes and beef broth in slow cooker. Cover and cook on LOW 2-1/2 hours. Combine beef and garlic in large nonstick skillet; cook over high heat 6 to 8 min. or until meat is no longer pink, breaking meat apart with wooden spoon. Pour off drippings. Add beef mixture to slow cooker. Cover and cook 2 hours. Stir in tomato paste. Add pasta and cheese. Cover and cook 30 min. or until cheese melts and mixture is heated through. Makes 4 servings
Recipe courtesy of justvegetablerecipes.com
Apple-Raisin Saute - serves 4
2 teaspoons butter
2 large Golden Delicious apples, cored and cut into 1/3-inch thick slices
3/4 cup raisins
1/2 cup orange juice
1/3 cup apricot jam
1 teaspoon grated orange peel
1/2 teaspoon cinnamon
1/8 teaspoon allspice
Method:
Melt butter over medium heat in large nonstick skillet; add apple slices.
Cook, tossing occasionally, about 10 minutes or until golden brown.
Stir in remaining ingredients; cook, stirring, about 3 minutes until sauce thickens slightly. Serve warm over pancakes, waffles, French toast or hot cereal.
recipe courtesy of pastrywhiz.com