Did you know……..
One medium (5 ounce) potato contains:
21% of your recommended daily potassium*
45% of your recommended daily Vitamin C
3 grams of fiber (*Eaten with the skin)
Find more healthy potato recipes.
CHARRED TOMATILLO SALSA FOR BAKED POTATOES
CORN AND BLACK BEAN SALSA FOR BAKED POTATOES
OVEN ROASTED POTATOES
POTATO SALAD CHA CHA CHA
ROASTED POTATO CROSTINI WITH PESTO CHEESE
YOGURT-HORSERADISH TOPPING FOR BAKED POTATOES
Quick & Healthy Creative Vegetable Combinations
It's a good idea to always be prepared to make a meal that is packed with nutrition for your hungry family!
When you don't have time to cook from scratch, you can use the convenience foods you're used to, such as instant or quick-cooking grains like brown rice, couscous, bulgar or a mixture.
Stir-fry or saute the ingredients below in a small amount of olive or canola oil, broth or water and serve over your favorite grain with a side salad for a nutritious cancer preventive meal thought up by your friends at the American Institute for Cancer Research. Enjoy!
1. TASTE OF THAI
Add broccoli florets, red bell pepper strips, chopped peanuts and fresh grated ginger.
2. ISLAND PARADISE
Add canned pineapple chunks, red bell pepper strips, pea pods, shrimp or scallops.
3. EASY AND ELEGANT
Add asparagus cuts, shredded cabbage, mushrooms, sliced chicken and fresh rosemary.
4. ASIAN IDEA
Add mung bean sprouts, cubed firm tofu, canned and rinsed baby corn, sliced carrot and sesame seeds.
5. MAKE-IT MOROCCAN
Add sliced eggplant, chick peas, cauliflower florets, diced tomato, raisins and curry powder.
6. FIELD FRESH
Add fresh chopped spinach or kale, white beans, minced garlic, corn kernels, diced tomato and sliced green onion.
You can also use low-fat and low-sodium canned soups as a base for a healthy convenience meal.
Combine the ingredients listed below, heat through and serve with a tossed salad and crusty whole grain roll. The flavor combinations are delicious!
1. ADD TO BLACK BEAN SOUP
Add frozen corn, steamed and diced green and red bell pepper with cilantro.
2. ADD TO LENTIL SOUP
Add steamed cauliflower and celery, diced tomatoe and curry powder.
3. ADD TO POTATO SOUP
Add cooked salmon flakes, diced and cooked potato, sliced and sauteed leek with fresh dill.
4. ADD TO TOMATO SOUP
Add canned and rinsed black-eyed peas, thawed and drained frozen okra, diced tomato and sliced green onion.
5. ADD TO VEGETABLE BROTH
Add cooked and diced acorn squash, cooked and diced turkey breast, steamed shredded cabbage, cooked brown rice and thyme.
6. ADD TO CREAM OF BROCCOLI SOUP
Add steamed broccoli florets and chopped carrots, cooked and diced potato and diced tomato.
A Bounty of Books on Vegetables
Vegetables have to be among the most taken-for-granted items in our lives. But when you stop and really look at and think about fresh vegetables, they're nothing short of wondrous.
Vegetable Harvest: Vegetables at the Center of the Plate is part cookbook and part homage to gardens, gardeners and farmers. This beautifully illustrated book makes for charming reading and will inspire you to try the author's fresh, French ways with vegetables.
The Produce Bible: Essential Ingredient Information and More Than 200 Recipes for Fruits, Vegetables, Herbs & Nuts is one of those beautifully photographed books that you want to handle with care. The author provides an overview of each ingredient with some historical context.
Quick-Fix Vegetarian: Healthy Home-Cooked Meals in 30 Minutes or Less offers 150 recipes for foods that are meat-, dairy- and egg-free. It's a great guide that will help you easily get more of the healthful vegetables you need in your diet, even if you're a carnivore.
Vegetable Harvest: Vegetables at the Center of the Plate is part cookbook and part homage to gardens, gardners and farmers. This beautifully illustrated book makes for charming reading and will inspire you to try the author's fresh, French ways with vegetables.