Monday, January 03, 2005
Some resolutions require more fruits and vegetables
The new year brings a sense of renewal, making many of us look back at our bad habits and make an honest effort to change them. One resolution that we often make is to eat more fruits and vegetables, especially since we know that five servings a day can help us stay at our optimal health. These recipes, adapted from the Produce for Better Health Foundation, are tasty ways to help you reach the five-a-day goal.
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Mini-Biscuit Vegetable Pizzas
1 tube buttermilk biscuit dough (10 biscuits), unprepared
1 tablespoon olive oil
3/4 cup prepared pizza or spaghetti sauce
1 cup finely chopped tomato
1/2 cup very finely diced onion
4 cups frozen mixed green vegetables with mushrooms
2 tablespoons dried oregano
Garlic powder
3 tablespoons grated Parmesan cheese
Place oven rack in middle-high position; preheat oven to 400 degrees. Coat a baking sheet with nonstick cooking spray; set aside. Remove biscuits from tube and separate. On a lightly floured surface, roll each biscuit into 4-inch circle. Position rounds on prepared baking sheet. Brush biscuits lightly with oil and spread each biscuit with about 1 tablespoon pizza sauce. In a medium bowl, combine all vegetables. Divide vegetable mixture evenly between rolled biscuits. Sprinkle with oregano and garlic powder; top with Parmesan cheese. Bake until pizza crust is brown on the edges and all vegetables are hot, about 10 to 12 minutes. Makes 5 servings. Per serving: 194 calories, 7 grams fat, 30 grams carbohydrates and 7 grams fiber.
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To keep the broccoli bright in color, do not add dressing until just before serving.
Broccoli Mandarin Orange Salad
5 cups broccoli flowerets
2 tablespoons almonds
2 11-ounce cans of mandarin orange sections, drained
Juice and grated peel of 1 orange
5 green onions, chopped
3 tablespoons white vinegar
1 tablespoon granulated sugar
2 tablespoons olive oil
Salt and pepper, optional
Steam broccoli flowerets in covered saucepan for 3 minutes. Remove and rinse with cold running water until broccoli is no longer warm. Place in serving bowl and cover; chill in refrigerator until ready to serve. In a medium bowl, combine almonds, drained mandarin oranges, grated peel and juice from orange, green onions, vinegar, sugar and oil. Toss gently and allow to stand at room temperature for about 15 to 30 minutes. When ready to serve, pour orange mixture on chilled broccoli and toss very gently. Season to taste with salt and pepper, if desired. Makes 6 servings. Per serving: 121 calories, 6 grams fat, 16 grams carbohydrates and 4 grams fiber.
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Pantry Pointers
Make sandwiches healthier by adding vegetables such as tomatoes, green peppers, cucumbers, mushrooms and sprouts.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
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