FRUIT IS SO EASY TO LOVE, ALL SWEET AND FLESHY AND RIPE. Vegetables on the other hand can take some warming up to; and even then, they’re rarely the dashing types. Often fibrous and tough, oddly shaped, full of sand or downright alien-looking, they’re the perpetual runner-up in my kitchen.
I’m not alone. National statistics show that only about 25 percent of Americans eat five or more servings (the USDA’s recommended amount) of vegetables per day. Most of us eat considerably less, even with the cornucopia of fresh, local veggies that are available from Sonoma County’s many truck farms year round. Maybe we all just need a little inspiration from a woman who never met a radish or beet she didn’t like: meet the Veggie Queen, aka Jill Nussinow.
The local author of Vegetables Get the Royal Treatment (Vegetarian Connection Press, $19.95), Nussinow is a registered dietician, vegetarian and avowed cheerleader for the oft-maligned roots and stalks most of us look at with caution. She also happens to know her way around a farm market or two, which is where I met up with her.
On a gray Saturday morning, Nussinow sifted through beets, squashes and mushrooms with the hands of a well-seasoned veteran, chatting easily with the farmers she’s come to know after years of finding creative ways to cook with local vegetables. And though she’s quick to throw out the perennial, “Just steam it with a little olive oil,” that seems to be the stock answer to preparation for foods as diverse as kale and squash, she’s also got a few more creative ideas.
Her book is separated into seasons, giving readers a good manual for the market. For example during spring, she includes a variety of recipes using artichokes, garlic, onions, peas, spinach and asparagus; all vegetables that come into the markets during the first warm months.
And, as anyone who’s ever eaten a tomato in January can tell you, veggies just taste better when they’re fresh off the vine and in season.
Nussinow also gets the best from her veggies by asking the right questions, first off, like, “When was this picked?” and “Is this farmed organically?” For her, getting the freshest stuff, preferably picked within the last day or so, is critical to the best flavor. She also looks for organically farmed foods, but has come to understand the term is a sort of landmine for many farmers–who may farm without pesticides, but have not been able to meet the stricter guidelines to be organically certified.
Most of the time, she says, folks tell the truth. But a few are suspect, and she simply keeps on walking when she gets an answer that doesn’t quite sound right.
Though it may sound overly optimistic, her goal is to get folks eating not just five, but…gasp…nine servings of veggies each day by sneaking them into salads, cooked dishes and even pizzas. No more excuses for not eating your veggies.
Here are a few of her suggestions:
1. A salad a day keeps the doctor away
The easiest way to get with the program of eating at least 9 servings of vegetables a day is to eat a large salad comprised of at least 3 cups of leafy greens plus veggie toppings (for minimum 3+ servings). Toss the salad with a tasty, lower fat dressing and you are all set. One of the easiest tossing tips is to put the salad in a covered plastic container or zippered bag and shake. A tablespoon or two of dressing can cover a lot of ground. Or make a fat-free slaw that you can add to wrapped sandwiches or pita pockets.
2. Add veggies to lunch and dinner
My 12 year-old son considers his veggies for the day the lettuce and tomato on a deli sandwich but even if it were true, that would only be 1 or 2 of the recommended 9 servings for the day. Now, if the sandwich was a pita pocket stuffed with cabbage slaw, onions and sprouts, it might be a different story. Little does poor Shane realize how many veggies I can add to tomato sauce or under the cheese on his pizza. Add vegetables to every meal in any way that you can (or can get away with).
3. Cook your veggies various ways
It’s easy to tire of eating steamed vegetables every night. You might try stir-frying, sautéing, roasting or pureeing your vegetables to provide more variety. You can, of course, also eat them raw. Blend them into soups, add them to, or make them into, sauces. How about blended, roasted garlic and winter squash as an interesting, creamy pasta sauce?
4. Venture beyond carrots and celery
While my husband is generally content eating carrots and celery every day in his lunch, most people thrive on variety in color, taste and texture. Have you ever tried kohlrabi, Jerusalem artichoke or jicama for snacks? How about hearts of palm, or water packed artichoke hearts? You can buy mini-peppers in a variety of colors or eat snow or sugar snap peas. Give broccoli and cauliflower a brief steaming for a great munch. There is a world of produce waiting for you. Give it a try.
5. Make it Easy
When the thought of washing, peeling and slicing has you avoiding veggies, go for those that are prepackaged and already prepared. Fresh prepped and frozen veggies are fine to eat when you have no time. Heck, Trader Joe’s even has some great tasting blends that are a wonderful basis for an entire meal. Green Giant and Birdseye are also jumping on the veggie bandwagon but be sure to read the labels on veggies in sauce as they often come with more fat than you’d really want to eat.
Check out Jill’s Website, The Veggie Queen: http://www.theveggiequeen.com
