Eat Your Veggies!

Many of my blogs have to do with cooking for several reasons, which I have covered in previous blogs.  In addition to the previously stated reasons, I a very concerned about the state of nutrition in the country today.  The "old age" diseases are showing up at earlier ages every year.  Many children are now suffering from high blood pressure, high cholesterol, and type 2 diabetes, all of which are usually diet and lifestyle related.  Starting to eat well early in life will prevent problems later on.

One of the best ways to stay healthy (or to become healthy if you are having problems) is to load up on vegetables.  Too many people in this country eat mostly proteins, refined sugars, and bleached grains.  Vegetables have many vitamins and minerals, as well as fiber, both of which help to keep the body healthy.  Unfortunately, many people do not like vegetables and do not eat them.  There are two reasons for this:  1) A dislike of vegetables has been handed down from parents to children and 2) most people do not cook their vegetables correctly.  Vegetables should be steamed in a small amount of water, not cooked in a pot full of water since this removes most of the nutrients and flavor.  Also, vegetables should be cooked just until they are done, so that they are crunchy and have lots of color.  Nothing is worse that looking at a plate of mushy, grayish broccoli - yuck!  (And as far as I am concerned, canned peas should be illegal!).  The vegetables also need a little fat on them since many of the vitamins in vegetables are fat soluble and cannot be used by the body without a little fat.  A pat of butter or margarine is fine, although I like a little splash of olive oil.  I have one of those bottles with a spout ($3.88 at Walmarts) that I keep on my counter to splash olive oil.  I love it - it makes me feel like one of the cooking show stars! 

Plain vegetables can be repetitive, and you certainly can't put cheese sauce on everything, but there are many things that you can do to vary your meals.  Saute the broccoli for a few minutes in a little olive oil and then add ginger and soy sauce.  Steam cauliflower and carrots, and then add a little butter, nutmeg, and parmesan.  Zucchini sauteed with green pepper and onions is great.  Try a stir-fry. You are limited only by your imagination.  During the summer you can put a little olive oil on almost any vegetable and put it on the grill.  Try an ear of corn that has been husked, asparagus, sliced zucchini or eggplant, sliced sweet peppers - almost any kind of vegetable will work.  It is delicious and will amaze most of your friends with very little effort.

If you can garden, it is an excellent way to get children to try vegetables.  I have been involved with gardens at home and at day care, and children are fascinated by the growing process.  They have been willing to try things that they would never eat if they could pick them and take them in to the cook.  My children loved to graze on the beans and peas and things from the garden while they played outdoors.  My grandchildren were amazed to learn that brussel sprouts grew on "trees" and checked their progress daily. If you can't garden, try a pot with a tomato plant, or even a pot of basil on your steps.  It will look pretty, smell great, and the children will enjoy watering it and picking some to go in the supper.

If you cannot garden, go to the grocery store.  Produce has come a long way since the stores only had a few basics wrapped in shrink wrap.  Let the children handle them.  Talk about the size, the smell, and the color.  (Remember, children are tactile, sensory beings!).  With a little coaching, they can learn to pick out produce, count out the correct number, and weigh it.  During the summer farmer's markets abound, in addition to the public market.  Again, it is a great place for the family to walk, enjoy the sights and sounds, and find something good for dinner.

Remember: Children will never learn to enjoy their veggies if their parents (or their teachers!) turn their noses up at them!