For most of us, we have been taught that we should be eating our fair share of vegetables. Some people have been advised to eat the area of one-half of their plate as vegetables. Others, counting carbohydrates, learn that if they want more bulk and food, vegetables are the way to go. The non-starchy vegetables are very low in carbohydrates.

satisfying vegetables get your daily recommended servingsIn reality, more people need to up their game by eating more vegetables. The Center for Disease Control (CDC) in the United States recommended in Healthy People 2010 to eat at least 3 or more servings of vegetables per day. Surveys done by the CDC found that only 27 percent of Americans eat the recommended amount of vegetables. Data on high school students has shown that only 13 percent are eating at least this small amount of vegetables. (1) 

I am challenging you (if your medical team approves) to eat more than the recommended 3 servings per day.  I would love you to comment on this blog and tell all of us what you included during a sample day of your foods. I also want to provide you with 5 vegetable recipes for you to try from the “Farmer’s Market Favorite Recipes Cookbook”, published by Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten. Click here to go to their site: www.ccesaratoga.org. Extension offices in the United States are available in every state. They are great sources of information on how to use vegetables in your area. 

Middle Eastern Vegetable Salad

Recipe By: Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten www.ccesaratoga.org.
Make this for: 
Category: Lunch or Supper
This Recipe Makes: 10 servings

Summary:

This is an easy salad to make and enjoy with a sandwich or a serving of grilled fish and rice.
What you’ll need:
3 cups diced fresh cucumbers
3 cups diced fresh tomatoes
1 medium green pepper (cleaned and diced)
1 medium red pepper (cleaned and diced)
1 medium yellow pepper (cleaned and diced)
8 scallions sliced (you can substitute 1 diced red or white onion)
2 tablespoons fresh lemon juice
½ teaspoon kosher salt
Dash of black pepper (use more if you would like)
1 head of romaine lettuce
 

Instructions:

In a large bowl mix together all ingredients except the lettuce. To serve clean and place lettuce leaves on large serving platter, spread the salad over the lettuce.

Diabetes exchanges: 

Non-starchy Vegetables: 1 1/2
Fat::1
This recipe is low in sodium, low in cholesterol, high in Vitamin A, high in Vitamin C and a good source of fiber

 
Chinese Stir Fried Peas and Greens

Recipe By: Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten www.ccesaratoga.org.
Make this for
Category: Lunch or Dinner
This Recipe Makes: 4 servings

Summary:

This is a yummy stir fry that can be served with tofu, chicken or shrimp. It is really easy to make!

What you’ll need:
½ cup low sodium vegetable broth
1 tablespoon Hoisin sauce
1 tablespoon dry sherry
1 tablespoon lite soy sauce
¼ teaspoon sugar
4 scallions
1 teaspoon grated fresh ginger
½ pound Sugar Snap or Snow Peas
½ Pound mixed braising greens (ex. Kale, Swiss chard) Kale was used in the analysis
1 teaspoon cornstarch stirred in 1 tablespoon of water

Instructions:

In a small bowl, combine the first five ingredients. Heat peanut oil in a hot wok. Add scallions and ginger, stir fry for 30 seconds. Add pea pods and continue stir frying another 2 minutes. Add greens and stir-fry an additional minute. Pour in stock mixture, bring to a boil, cover and cook for 1 minute longer. Add the cornstarch mixture in the center of the wok, let it come to a boil again to thicken sauce. Serve hot.

Diabetes Exchanges:

Non-starchy Vegetables: 3
Fat: 1 
This recipe is low in cholesterol, high in vitamin A, high in vitamin C and a good source of fiber


Roasted Asparagus Dijon Style

Recipe By: Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten www.ccesaratoga.org. 
Make this for: 
Category: Dinner
This Recipe Makes: 4 servings

Summary:

Asparagus are so elegant. This recipe is great to serve for guests or anytime

What you’ll need:
1 pound of asparagus spears (about 20-30)
¼ teaspoon grated lemon peel
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar
¾ teaspoon Dijon mustard
½ teaspoon olive oil
Dash of black pepper (or more to taste)
1 head of Bibb lettuce cleaned
Vegetable oil spray

Instructions:

Snap off woody asparagus ends. Place asparagus in a single layer on baking sheet. Spray with vegetable oil spray. Roast asparagus in 500 degree oven for 10 minutes, or until crisp-tender and lightly browned. Meanwhile, combine lemon peel, lemon juice, vinegar, mustard, oil and pepper. Wisk until well blended. Place roasted asparagus on lettuce-lined serving plate. Drizzle vinaigrette over asparagus.

Diabetes Exchanges:

Non-Starchy Vegetable: 1

This recipe is low in fat, low in sodium, low cholesterol, high in Vitamin A, good source of Vitamin C, good source of iron, and good source of fiber 


Sesame Snap Beans

Recipe By: Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten www.ccesaratoga.org. 
Make this for: 
Category: Lunch or Dinner
This Recipe Makes: 6 servings

Summary:

This recipe can be served warm or cold so it can be part of a packed lunch. With only four ingredients, it is very easy to make and really delicious. 

What you’ll need:
1 quart (fresh) snap beans yellow or green (about 1 ½ pounds) used green in the analysis
1 bell pepper (green or red) used medium red pepper in the analysis
1 ½ tablespoons sesame seeds
1 teaspoon sesame oil

Instructions:

Trim beans and blanch in boiling water for 2 minutes. Drain beans and immediately immerse in cold water until cool, and drain again. Dice peppers into ¼ inch pieces. Toast sesame seeds in a dry skillet over medium heat for 1-2 minutes, stirring frequently. Toss beans and peppers together in a bowl with the soy sauce and sesame oil. Sprinkle with toasted sesame seeds. Serve at room temperature or chilled. 

Diabetes Exchanges:

Non-starchy Vegetables 2
This recipe is low in fat, low cholesterol, Good source of vitamin A, High source of Vitamin C

Zucchini Corn Boats

Recipe By: Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten www.ccesaratoga.org. 
Make this for: 
Category: Dinner
This Recipe Makes: 6 servings

Summary:

This recipe is easy to make and a great presentation for family and friends alike!

What you’ll need:
6 small (about 8 inches) or 3 medium (about 12 inches) zucchini
6 ears of corn
1 tablespoon olive oil
1 medium chopped onion
¼ teaspoon pepper
½ cup shredded cheddar cheese

Instructions:

To form “boats” out of the zucchini, lay zucchini on a cutting board and slice of the top third. Scoop out the seeds and discard. Hollow out the zucchini by using a spoon or melon baler to scoop out the pulp of the zucchini. Chop the top slice and pulp. Prepare the raw corn by holding it upright and slicing off the kernels. Heat the oil in a large skillet on medium heat. Add onion and cook for five minutes, add zucchini, corn and pepper. Cook an additional 10 minutes until zucchini is soft. Place zucchini in a baking dish. Fill boats with zucchini corn mixture, put it in the baking dish along with the boats, or save it for another meal. Top the zucchini corn boats with the shredded cheese. Bake for 30-35 minutes at 350 degrees.

Diabetes Exchanges:

Starch: 1
Non-starchy vegetable: 1 ½
Medium-fat meat: 1/3
Fat: ½
This recipe is high in vitamin C and a good source of fiber

Thanks again to Cornell University Cooperative Extension Saratoga County for providing such wonderful vegetable recipes for all of us to enjoy. Ms. Whitten, the Nutrition Educator, stresses to eat healthy foods from local farms if possible. I agree with her! You can also see with these recipes that they are not hard to make. The challenge is on! Can you get the servings of vegetables that are recommended by your medical team in each day? Please let all of us know which vegetables you enjoy and if you would like to know about a special vegetable, let us know as well. I will be sure to respond to your questions! 

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