We're going to eat more vegetables this week, aren't we?
Cooks who cater to pint-sized picky eaters or full-grown ones may spend time devising ways to hide vegetables in acceptable foods. That's because they want to protect their loved ones, knowing vegetables are necessary to good health and a balanced diet.
Sunlight comes through the translucent skin of a yellow bell pepper at Garden of the Sun in Fresno, Calif.
There's no hiding the fact that food is medicine, whether we like it or not. Every day we should eat something just because it's good for us. No amount of substitute fruit or vitamin pills can supply the same mix of vitamins, minerals, antioxidants and fiber as a variety of vegetables. Whole fruits are part of a good diet, too, but many dietitians have warned people not to eliminate a whole category of foods from the diet, namely vegetables, just because they're eating a piece or two of fruit a day.
Fruit variety is too limited in the average American diet to substitute for vegetables. It's an exception to the rule of consuming the usual bananas, apples and orange juice if a person branches out and has a mango, kiwi or slice of cantaloupe all highly rated fruits on a comparative scale.
A buffet dinner recently gave me the chance to observe 7- to 10-year-olds who were filling their plates with the aid of their mothers. All came away with only white foods on their plates, mostly mashed potatoes and chicken breasts, even though there were many interesting vegetables on display, such as salads with grated carrots, dried cranberries and crushed pineapple, which generally has kid appeal. However, it earned not a nibble from these kids.
Color is often the clue to monotonous, unhealthy diets. If the meat and gravy is brown, the mashed potatoes white, then one should strive to put greens, yellows and reds on the plate each day. One goal is the five-a-day plan for eating more fruits and vegetables. Some ambitious health experts would want Americans to include even more, at least seven to nine a day of both fruits and vegetables.
These recipes are a delicious start on that goal, unusual enough to lack appeal for the very young, except, maybe, the ham chowder. Start with that. This is a much more nutritious soup than something from a can or restaurants, where cream soups are often thick with starch and way too salty.
This ham chowder is thickened by partially mashing grated yellow summer squash or zucchini and diced potatoes. It's a quick entree (given a food processor to do the grating) as a weekday supper. Make it even more nutritious by substituting flaked grilled salmon for the shreds of ham. If you object to the fat grams of half-and-half cream, then substitute canned evaporated skim milk, which will also impart a velvety texture.
The colorful Pepper Pots are microwaved; you would have to bake them at least 50 minutes in the oven and then end up with limp, color-drained peppers. The usual pepper-parboiling step is unnecessary. Savory custard filling is a nice change from the usual rice and hamburger of stuffed peppers. For variety, follow the same cooking procedure, but change the filling to beans and rice or even canned corned beef hash. Select peppers of different colors for the best table presentation.
Thai Pie uses a brown rice crust for pizza or pie, depending on which baking vessel you choose. It features some pad Thai flavors, such as peanuts, onion and crisp bean sprouts. Be sure to use fresh, not canned, mung bean sprouts for this, and save time with quick-cooking brown rice, which is done in 15-20 minutes instead of the usual 45.
Pepper Pots
4 medium bell peppers (any color)
1 1/2 cups frozen vegetable blend, thawed
1/4 cup shredded Parmesan cheese
4 large eggs
1/2 cup milk
1/2 teaspoon Italian herb seasoning
1/4 teaspoon hot sauce
Provolone or mozzarella strips (optional)
Prep time: 35 minutes
Cut tops off peppers and pull out membrane and seeds. Rinse well. Thaw frozen vegetables and drain.
Stand peppers upright, one each in a custard cup. Spoon 1/3 cup of vegetable blend into peppers. Place 1 tablespoon shredded Parmesan on top of vegetables in peppers. If only grated cheese is available, reduce by half.
In medium bowl, whisk eggs with part of milk. When blended, whisk in remaining milk, herb seasoning and hot sauce. Pour evenly over vegetables.
Cook 4 custard cups in microwave on full power 6 minutes. Rotate plate. Cook on 50 percent power, rotating every 3 minutes, until knife inserted into center comes out clean, about 10-14 minutes. If using cheese strips, top with crisscrossed strips. Serve when cheese is melted.
Makes 4 servings.
Ham Chowder
1 1/2 cups thinly sliced yellow summer squash and/or zucchini
1/2 cup chopped red or green bell pepper
1/2 teaspoon dried thyme
1 tablespoon margarine or butter
2 cups water
1 1/2 cups chopped potato, any type
6 ounces thinly sliced cooked ham or turkey ham, chopped
3/4 cup thinly sliced green onions with part of tops
1/2 cup half-and-half cream
Ground black pepper
Prep time: 35 minutes
In a large saucepan, cook squash, bell pepper and thyme in melted margarine or butter over medium-high heat, stirring regularly until squash is tender.
Add water, potato and pepper. Bring to boil and reduce heat. Cover pan and simmer 12-15 minutes or until potato is tender. Remove from heat.
Mash slightly with a potato masher. Stir in ham, green onions and light cream. Heat thoroughly.
Makes 3 servings.
Thai Pie or Pizza
3 cups cooked brown rice
2 cups shredded mozzarella cheese, divided
1 cup crunchy peanut butter, divided
1 egg, beaten
1/2 cup hot water
1/4 cup cilantro leaves, minced
2 tablespoons soy sauce
3 tablespoons dark sesame oil, divided
1/4 teaspoon ground red pepper (or hot sauce to taste)
2 cups small broccoli florets
1 medium red onion, coarsely chopped
2 large carrots, julienned or shredded
1 teaspoon grated ginger
1 cup fresh mung bean sprouts
Vegetable cooking spray
Prep time: 45 minutes
Bake time: 18 minutes
Combine cooked brown rice (may be done ahead and refrigerated), 1 cup of the mozzarella, 1/4 cup peanut butter and egg in a large bowl. Press firmly into a 10-inch pie plate or a 12-inch pizza pan coated with cooking spray. Bake at 400 degrees for 8 minutes.
Mix remaining 3/4 cup peanut butter, the hot water, cilantro, soy sauce, 2 tablespoons sesame oil and red pepper in a small bowl. Set aside.
Stir-fry broccoli, red onion, carrots and ginger in remaining 1 tablespoon sesame oil in large skillet over medium-high heat until tender crisp (add ginger last to keep from burning the tiny flecks; withhold carrots, also, if using shredded instead of julienned).
Spread the peanut sauce over prebaked rice crust; top with broccoli mixture and scatter crisp bean sprouts evenly; top with remaining 1 cup mozzarella. Bake at 400 degrees for 10-12 minutes. Let stand 5 minutes before serving.
Makes 6 servings.
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