Cooking Recipes Articel

According to the latest U.S. Dietary Guidelines
adults and children alike should have from 5 to 13 servings of fruits and veggies a day
each serving at least 1/2 cup. While this is beyond what most people currently consume
it's not an impossible task. For veggies
simply include them with foods you and your family already like.

In general
you need to eat a wide variety of vegetables
including plenty of the bright- and deep-colored ones
to get all the vitamins
minerals and fiber that veggies have to offer. With the exception of soy foods
though
the protein in plant foods is incomplete. It lacks one or more of the protein building blocks that your body can't make.

You can mix and match different plant foods to make their protein complete. But even many vegetarians find that it's easier to simply include a complete protein source
such as eggs or milk foods
in their meals. Nutrient-dense eggs provide not only some of the highest quality protein available but
except for vitamin C
eggs also contain varying amounts of all the essential vitamins
including those that are not abundant in plant foods.

It's simple to combine eggs and veggies in satisfying entrees. For instance
you can turn a salad into a quick-fix main dish by starting with greens -; the darker green
the better nutrient content. Toss with other vegetables
perhaps whatever is coming up in your home garden or is most appealing at the store. Then
top with wedged
sliced or chopped eggs to add the protein you need. Finish the unique salad off with a hurry-up
homemade hot dressing. This salad is especially easy to make if you keep a dozen hard-cooked eggs chilled in the fridge. You can store the eggs for a week after cooking and use them for handy snacks
too.

Warm Mimosa Salad

6 servings


6 cups loosely packed
torn mixed greens (about 9 oz.)

6 hard-cooked eggs
chopped

2 small or 1 medium zucchini
cut into julienne strips (about 2 to 2 1/2 cups)

1 cup thinly sliced onion (about 1 medium)

2 tablespoons cooking oil

2/3 cup red wine vinegar

1 1/2 tablespoons Dijon mustard

1 1/2 teaspoons Italian seasoning
crushed

1 teaspoon sugar

1/2 teaspoon garlic powder

1 large tomato
wedged (about 7 to 8 oz.)


Tear greens into large bowl. Add eggs. Set aside. In 10-inch skillet or large saucepan over medium heat
cook zucchini and onion in hot oil
stirring occasionally
until crisp-tender
about 4 to 5 minutes. In small bowl
stir together vinegar
mustard
seasoning
sugar and garlic powder. Pour over vegetables in skillet. Stir in tomato and cook until heated through
about 1 minute more. Pour over reserved greens. Gently toss until evenly coated with dressing. Serve immediately.

Nutrition information per serving of 1/6 recipe using romaine
leaf lettuce and corn oil: 162 calories
10
gm total fat
213
mg cholesterol
165
mg sodium
448
mg potassium
9
gm carbohydrate
8
gm protein and 10% or more of the RDI for vitamins A and C
riboflavin
phosphorus