“Menu Matters” |
| Posted: 18 May 2010 09:23 PM PDT - Join OSF Saint Francis Medical Center's dietetic interns for a one-hour cooking demonstration Tuesday called "Greens to Grains: Nutrition from the Ground Up." The class, which is from 5-6 p.m. at Luthy Botanical Garden, is open to anyone ages 16 and older. Cost is $5 per person. Learn how to turn tasty produce from your garden into healthy dishes. Please pre-register at 686-3362. - The 2nd annual Cherry Cookery Contest as part of the Washington Cherry Festival will be June 5. There will be prizes totaling more than $500, including a $125 grand prize gift certificate to Lori's Kitchen Store, 110 N. Main St. in Washington. There is no entry fee and participants can sign up in advance or the day of the contest. All the details and a registration form are available at www.loriskitchen.com. This contest is sponsored by Lori's Kitchen Store and the Washington Chamber of Commerce. - Patty James, co-author of "More Vegetables Please," says the key to eating more vegetables is to include them in every meal, even if you have to sneak them in. "Start today to incorporate more vegetables into your life, a handful at a time," says James, founder and director of the Patty James Cooking School and Nutrition Center, a certified organic cooking school in California. "Vegetables have a high nutrient to calorie ratio, just what we all need for optimum health and to maintain proper weight," she says. Her tips: Breakfast - In a bit of olive oil, saute onions, peppers, zucchini and garlic for a few minutes and then add your eggs or tofu and spinach leaves for a healthier scramble. - Add cubed pumpkin or butternut squash to your morning hot cereal. Pureed pumpkin is fine as well. Sprinkle with nuts, seeds and cinnamon. - Cooked chopped kale, peppers and onions in some water in a saucepan and after it's softened, crack an egg in the center. Cover to poach the egg until it is done to your liking. - Add pureed pumpkin or other winter squash to your pancake batter in lieu of some of the fat. Less fat, more veggies! Lunch - On your next sandwich or wrap, add some grated carrots and zucchini, sprouts and lettuce. All of them, not just one of them. - Add pureed peas or spinach to your guacamole recipe. - Steam the stems of the broccoli, puree and add to guacamole. Brocomoli! - Add minced red peppers, celery, red onion and shredded carrots to your next tuna salad recipe. Dinner - Start your meal with veggie slices as an appetizer. Try cutting the carrot sticks into little rounds instead of slices, red peppers into squares, etc. It's a fun little change that kids especially like. Serve with your favorite dip. - Try to have half of your dinner plate as veggies; some cooked, some raw. - Marinara sauce used for pasta or pizza is an easy way to add more veggies. Consider shredded zucchini, finely chopped broccoli, chopped spinach leaves, red peppers, onions and garlic. - Next time you make a pot roast or stew think: Veggies and pot roast, not pot roast and veggies. Ditto for stews - heavy on the veggies, light on the meat. Gatehouse News Service |
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