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Add more greens to your daily diet

Leafy vegetables offer high levels of vitamins and minerals.

foodonthetable.com

ENLARGE PHOTO

foodonthetable.com

ENLARGE PHOTO

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By Robin McMacken, Staff Writer 6:01 PM Monday, June 13, 2011

The iconic food pyramid has morphed into a full plate of food.

The federal government recently rolled out a replacement for the 19-year-old pyramid that’s easier to understand and follow.

Half the plate is filled with fruits and vegetables; the rest is filled out with protein and grains with a side of dairy in the shape of a cup. The revised logo will make it simpler to visualize what our plates should look like in terms of food groups and portions.

When Agriculture Secretary Tom Vilsack revealed the new image last week he remarked the pyramid was “too complex to serve as a quick and easy guide for American families.”

Registered dietitian Monica A. Cengia, of Personal Nutrition Care in Centerville, says Americans eat too few fruits and vegetables.

“We should eat more plant-based foods to reduce calories and increase the intake of key nutrients,” she said.

In fact, low-calorie green leafy vegetables offer some of the highest concentrations of vitamins and minerals of any food and yet they are one of the most under-consumed categories of food by most Americans, according to the USDA.

“One of the reasons I think people don’t get the recommended seven to nine servings of fruits and vegetables is they are not a fast-food item,” Cengia said. She suggests visiting the produce section and asking the grocer what produce is in season. A visit to a local farmer’s market is another good way to get a fresh perspective on vegetable options.

Dietitians say there are tasty ways to introduce green foods into your daily food regimen. Here are three to get you started:

Spinach

Popeye had it right, according to Heather Hunsaker, writer and developer for the meal-planning site www.foodonthetable.com — spinach is a reliable power vegetable, lauded as an incredible source of iron, potassium and magnesium. With vitamins A, C, B2, B6, as well as folic acid and zinc, she said spinach provides much-needed strength and energy, builds strong bones, helps prevent diabetes and strengthens the immune system.

Cheryl Shimmin, director of nutrition services at Kettering Medical Center, agrees that spinach is a perfect ingredient to create colorful salads to savor during the hot days of summer. She suggests pairing fresh spinach with sliced strawberries and almonds.

Other delicious salad combos include shredded cabbage and carrots, Mandarin oranges, lemon yogurt and chopped walnuts; or romaine, bell peppers, black beans and a couple of tortilla strips for a healthy version of the taco salad.

“Take it one step further and make a pita or flatbread sandwich. Spread the bread with either avocado or hummus instead of mayonnaise,” Shimmin said. Add a handful of fresh greens or spinach, top with a layer of onion, tomato and shredded carrots. Sprinkle with fresh cilantro or basil, as desired. Add 2 to 3 ounces of tuna if you want more protein.

Another idea for jazzing up summer meals and salads is a fresh fruit salsa.

Cucumbers

Hunsaker says versatile cucumbers are also a refreshing way to cool off this summer, thanks to their high water content. Even though the cool, crispy vegetable is 90 percent water, it is an excellent source of vitamins K and C, magnesium and potassium, and they are low in sodium.

Feel free to snack all you like: One medium cucumber is only 40 calories.

When selecting a cucumber to purchase, Hunsaker, who attended Le Cordon Bleu College of Culinary Arts, said to look for firm specimens that are round at the edges and are medium to dark green.

Cucumbers can be enjoyed in a variety of dishes: Add them to a salad, a cold refreshing gazpacho soup or simply eat them with some salt and pepper.

Asparagus

Here’s the skinny on this funny-looking vegetable: Asparagus is high in folic acid (1 cup provides 65 percent of daily needs for this vital nutrient); low in calories, a medium spear has 4 calories; contains glutathione, a cancer-fighting phytochemical; and is an excellent source of vitamin K, Cengia said.

Green, purple and white asparagus, which are at their peak during late spring and early summer, will add color and flavor to your plate.

When shopping, Cengia said to look for firm stalks that are dry and rounded with firm tips.

She suggests sautéing asparagus in olive oil or low-sodium broth for a tasty side dish, adding cut cooked stalks add to pizza or tossing diced asparagus into an omelet.

LEMONY  ASPARAGUS SPEAR SALAD

Here’s a recipe from the American Diabetes Association’s “The 4-Ingredient Diabetes Cookbook” by Nancy S. Hughes, to get you started down the green path.

1 pound asparagus, trimmed

1 tablespoon basil pesto sauce

2 tablespoons lemon juice

1/4 teaspoon salt (if desired)

Cover asparagus with water in a 12-inch skillet. Bring to a boil, then cover tightly and cook 1 minute or until tender-crisp.

Immediately drain in a colander and rinse in cold water to cool. Place stalks on paper towels to drain, then on a serving platter.

Top asparagus with pesto and roll to coat completely.

Drizzle with lemon juice and sprinkle with salt. Flavors are at their peak if served within 30 minutes. You can cook the asparagus ahead of time and refrigerate; then wait to add remaining ingredients until you’re ready to serve the dish.

Contact this reporter at (937) 225-0671 or rmcmacken@ DaytonDailyNews.com

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