Try For Five

     Good nutrition is important for both mind and body.  Eating fresh fruits and vegetables is
     one of the best things we can do.
     Starting in the morning with strawberries or banana on cereal, and apple or orange for
     snack, a salad or tomatoes or lettuce with a sandwich at lunch, vegetables as a side dish
     or in the entree for dinner you've done your five for the day.

     Fruits and vegetables are important for both vitamins and fiber.  Fresh, is better than
     frozen and frozen is better than canned nutritionally speaking.  Dark green and bright
     yellow or orange vegetables provide more vitamins than the lighter ones.  Romaine
     lettuce, leaf lettuce, or spinach is a better choice than iceberg or head lettuce.
     Cucumbers, radishes and mushrooms, wile flavorful have little nutritional value.  You
     can increase the value of your potato by cooking it with the skin on.  Skins make
     mashed potatoes more interesting!

     Cook vegetables as quickly as possible top reserve the flavor and nutritive value.
     Steam or stir fry to keep the color bright and protect those vitamins.

     To stay within your budget buy fruits and vegetables that are in season or on sale.
     Strawberries and cantaloupe are very expensive and not very good in the winter but
     very reasonable and good in late spring early summer.  Different kinds of apples are
     priced better at different times of the year.  I really like Macintosh apples but only buy
     them in the fall when they are plentiful and fresh and less expensive.  Locally grown
     vegetables are abundant in the late summer and early fall.  Use what is available and it
     will cost less.

     You can easily grow many varieties of lettuce in a window box.  As it grows you can
     cut the leaves and it will continue to grow.  Herbs are easy to grow in containers and
     add a lot of flavor to your cooking.

     Here is a recipe that's quick and has several vegetables.  You can add other vegetables
     as you like

                         Teriyaki Chicken and Pasta

     8 oz. Dried Pasta, linguini or fettucini, cooked according to package directions.
     1 Tbsp. Sesame oil
     2 Tbsp. Cooking oil
     2 Carrots, peeled and sliced thin
     1 bunch green onions, cut on the diagonal in 1 inch pieces
     1 red pepper cut in thin strips
     4 Tbsp. bottled teriyaki sauce

     Drain cooked pasta, toss with sesame oil, cover and set aside.  Heat the cooking oil in
     large frying pan or wok until hot.  Add the chicken and cook until no longer pink.  Add
     the vegetables stir and cook until vegetables are just tender, about 4 minutes.  Toss
     chicken and vegetables with pasta and teriyaki sauce, serve.  Serves 2.

     This article is contributed by Cindy Jones, psychiatric nurse.

     Are there any more favorite recipe to follow Cindy's?   Back to Home Page
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                 last modified 6/11/98