Eating Healthy for the Summer Month

By: Stephanie Woodruff
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As summer is quickly approaching on the Palouse, there are many things to look forward to like barbecues, picnics, hikes, warm evening walks and camping with the family. Having the nice weather encourages many of us to be more active and thus healthier. The warm summer months do more than produce active people; the summer months also bring fresh fruits and vegetables, an important part of a healthy diet.

During the warm summer months of May leading through October, fruits and vegetables are abundant, and best of all, cheap! Take advantage of the Moscow Farmers Market in downtown Moscow to support local Washington and Idaho farmers and stock up on plenty of fresh fruit and vegetables. Why are fruits and vegetable so important? Where to begin! One serving of a vegetable, which would be one cup of a raw vegetable or a half cup of cooked vegetables, provides 25 calories, 2 grams of protein and tons of fiber. Increasing your intake of fruits and vegetables is by far the best way to improve your eating habits.

Many diets emphasize increasing protein, decreasing carbs, or watching the fat, but they all miss the point. The tried and true method to get on a healthy eating plan for life is to eat more fruits and vegetables. The high water and fiber content is very filling, and can replace other snack foods that are usually higher in calories and fat.

Fruits and vegetables can benefit more than a waistline. Produce can reduce the risk of heart disease, stroke, cancer, diabetes, and even boost your immune system. We all know that there are plenty of vitamins and minerals in fruits and veggies, but there is so much more! Fruits and vegetables have several different nutrients that, when combined, have a greater effect than each nutrient on its own. Multivitamins can't replace these nutrients and may even be harmful. Flavanoids, antioxidants, phytochemicals, and polyphenols work together to help fight cancer and boost the immune system. They help protect against oxidation that occurs everyday in your body, both naturally and from external environmental factors. Oxidative stress is what can cause illness as well as aging. Though there is nothing we can do to entirely prevent oxidation, as we all must grow old, consuming fruits and vegetable can help relieve and slow down the damaging effects of oxidation within our environment.

Fruits and vegetables are not only nutritious, they are convenient for people always on the go. If you are running short of time, or want a snack in between meals, grab some carrots or a piece of fruit and toss it in your bag. Fruit can also be a delicious dessert. Instead of reaching for that piece of cheesecake to kill that after dinner sweet tooth, eat a piece of fruit with a serving of vanilla yogurt or pudding.

Many people ask about the differences in fresh, frozen and canned furits and vegetables. Canned vegetables and fruits often add more sodium and sugars than their natural sources, but are better than not having fruits and vegetables in your diet. Frozen veggies and fruit are an excellent, convenient, and cheap way to get your servings of fruits and veggies. Stock up on some frozen berries (blueberries have some of the most powerful antioxidants) and add them to your oatmeal in the morning. In fact, certain foods, such as tomatoes, actually release their disease fighting potential once they are cooked. Steaming vegetables is the best way to preserve the majority of their nutrients. See below for more recipe ideas.

For more information visit the site www.fruitsandveggiesmatter.gov for a better look at the importance of fruits and veggies, tips to incorporate more produce into your diet, and research to show the power of produce. Another great site is 5-A-Day.gov. Better yet, enter 5-A-Day in any search browser and see what states across the country and even places across the world are doing to increase the intake of fruits and veggies in the community. So jump onboard the veggie train and aim for 5-A-day today!

Oven Roasted Vegetable

Makes a great side dish to chicken, beef, or fish!

2	medium unpeeled baking potatoes, cut into 1-inch chunks (1 1/3 cups)
1	medium unpeeled sweet potato, cut into 1-inch chunks (1 cup)
2	medium onions, each cut into 12 wedges
1/3	cup fat-free Italian dressing
1/4	teaspoon ground red pepper (cayenne)
1	medium bell pepper, cut into 1-inch squares

1. Move oven rack to position slightly above middle of oven. Heat oven to 500ºF.

2. Generously spray rectangular pan, 13x9x2 inches, with cooking spray. Place baking potatoes, sweet potato and onions in pan. Mix dressing and red pepper; pour over vegetables. Cover and bake 10 minutes.

3. Stir bell pepper into vegetables. Cover and bake 5 minutes; stir vegetables. Bake uncovered 10 minutes longer.

Nutrition Information

1 Serving
Calories 80 (Calories from Fat 0)
Total Fat 0g (Saturated Fat 0g, Trans Fat ncg)
Cholesterol 0mg; Sodium 175mg
Total Carbohydrate 21g (Dietary Fiber 3g, Sugars ncg)
Protein 2g

Percent Daily Value*
Vitamin A 42%
Vitamin C 24%
Calcium 2%
Iron 4%

Exchanges
1 Starch
0 Other Carbohydrate
1 Vegetable

Carbohydrate Choices: nc

*Percent Daily Values are based on a 2,000 calorie diet.

Grilled Eggplant Panini

2	tablespoons reduced-fat mayonnaise
2	tablespoons chopped fresh basil
2	tablespoons extra-virgin olive oil, divided
8	1/2-inch slices eggplant (about 1 small)
1/2	teaspoon garlic salt
8	slices whole-grain country bread
8	thin slices fresh mozzarella cheese
1/3	cup sliced jarred roasted red peppers
4	thin slices red onion

1. Preheat grill to medium-high.

2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.

3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.

4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

Nutrition Information

1 Serving
337 calories
16g fat (6 g sat, 6 g mono)
22mg cholesterol
36g carbohydrate
12g protein
7g fiber;
659mg sodium.

Nutrition bonus
Folate (28% daily value)
Calcium (25% dv)
Selenium (23% dv)
Iron (15% dv)
2 Carbohydrate Servings

Broccoli and Black Olive Pizza

	Cornmeal for dusting
12	ounces Whole-Wheat Pizza Dough (recipe follows) or other prepared dough
2	cups broccoli florets, cut into 3/4-inch pieces
1/2	cup diced red onion
1	tablespoon plus 1 teaspoon extra-virgin olive oil, divided
2/3	cup prepared marinara sauce
3/4	teaspoon dried oregano
1/8	teaspoon crushed red pepper
1	cup grated part-skim mozzarella cheese
1/4	cup Kalamata olives, pitted and coarsely chopped

1. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.

2. Prepare Whole-Wheat Pizza Dough, if using.

3. Place broccoli in a steamer basket over boiling water, cover and steam until just tender, 2 to 3 minutes. Rinse with cold water to stop cooking; drain well. Transfer to a medium bowl, add onion and 1 tablespoon oil; toss to coat.

4. Combine sauce, oregano and crushed red pepper.

5. On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.

6. Spread the sauce over the crust, leaving a 1/2-inch border. Sprinkle with mozzarella. Scatter the broccoli mixture over the cheese. Sprinkle with olives.

7. Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.

Nutrition Information

Per slice
374 calories
15 g fat (4 g sat, 9 g mono)
18 mg cholesterol
45 g carbohydrate
15 g protein
6 g fiber
927 mg sodium

Nutrition bonus
37 mg Vitamin C (60% dv)
92 mcg Folate (32% dv)
30% dv Vitamin A
268 mg Calcium (25% dv)
24% dv Fiber

Note: Go all out and add any and all of your favorite veggies. Makes 1-12.

Whole Wheat Pizza Dough

Makes 1-12 ounce or 1 pound dough
Active Time: 5 minutes
Total Time: 15 minutes
Ease of Preparation: Moderate

To make 12 ounces dough

3/4	cup whole-wheat flour
3/4	cup all-purpose flour
1	package quick-rising yeast (2 1/4 teaspoons), such as Fleischmann's RapidRise
3/4	teaspoon salt
1/4	teaspoon sugar
1/2-2/3	cup hot water (120-130°F)
2	teaspoons extra-virgin olive oil

To make 1 pound dough

1	cup whole-wheat flour
1	cup all-purpose flour
1	package quick-rising yeast (2 1/4 teaspoons), such as Fleischmann's RapidRise
1	teaspoon salt
1/2	teaspoon sugar
3/4	cup hot water (120-130°F)
1	teaspoons extra-virgin olive oil

1. Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.

2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

3. Place a pizza stone or inverted baking sheet on the lowest oven rack;
   preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.