Vegging Out

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Eating vegetables is one of the most important things you can do for your health. In fact, a growing body of science shows a vegetable-rich diet can help you control calories and lose weight, and also may help reduce risk factors associated with heart disease, diabetes and some cancers.

Yet nine out 10 U.S. adults aren’t meeting the daily recommended intake for vegetables and fruit.1 Why? Some of the most common barriers are convenience and taste. In fact, a recent survey reveals that nearly 60 percent of respondents said that if vegetables tasted better, they would likely eat more each day.2

The good news is that a little creativity can go a long way in making vegetables taste good. Also consider new and innovative options like a mango and avocado salad, a refreshing granita, or sneak extra vegetables into favorites like pasta or lasagna.

Vegetable guru and best-selling cookbook author Mollie Katzen says the sky’s the limit when it comes to ways to enjoy eating your vegetables. “There are hundreds of ways to make vegetables flavorful and fun. Experiment with all different types and combinations to find something that tantalizes your taste buds.”

Tips

Here are some tips to get you on your way to eating more veggies!

— Creative Cooking: Add vegetable juice to chilis, stews, meatballs and more. One 8-ounce glass adds 2 servings of vegetables.

— Keep It Simple: Grab and go with a bag of pre-cut baby carrots or celery for a healthy snack or lunch accompaniment. Choose frozen vegetables to add to sauces or eat as a side dish.

—Be Adventurous: Try new vegetables in new ways! More than 200 types of vegetables have been categorized around the world, with about 75 types growing throughout the United States.4 Mix and match with your favorite fruits and other foods for something you’ll enjoy.
Recipes

Pan-Seared Salmon in Peach-Mango Sauce
Prep: 20 minutes
Cook: 30 minutes

Vegetable cooking spray
4 salmon fillets, about 3/4 inch thick
(about 1 pound)
1 large red pepper, chopped (about 1 cup)
1 clove garlic, minced
1 1/2 cups V8 V-Fusion Peach Mango juice
1 mango, peeled, seeded and chopped
(about 1 1/4 cups)
1/4 cup honey
2 tablespoons cornstarch
1 tablespoon lime juice
1/4 teaspoon cracked black pepper
4 cups fresh baby spinach
2 tablespoons chopped fresh
cilantro leaves
2 cups cooked regular brown rice

1. Season the salmon as desired.
2. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute. Add the salmon, skin-side up and cook for about 5 minutes or until it’s well browned. Turn the salmon over and cook for 4 minutes or until it flakes easily when tested with a fork. Remove the salmon from the skillet and keep it warm.
3. Add the red pepper and garlic to the skillet and cook over medium heat until the pepper is tender-crisp.
4. Stir the V8, mango, honey, cornstarch, lime juice and black pepper in a small bowl. Stir the V8 mixture and the spinach into the skillet. Cook for 2 minutes or until the mixture boils and thickens. Stir in the cilantro. Serve over salmon. Serve with rice.
Makes: 4 servings

Nutrition facts, amount per serving: Calories 430, Total Fat 9 g, Sat. Fat 2 g, Cholesterol 56 mg, Sodium 106 mg, Total Carb. 63 g, Dietary Fiber 4 g, Protein 26 g
% Daily Values: Vitamin A 100%, Vitamin C 79%, Calcium 7%, Iron 12%

Pomegranate Blueberry Granita

Prep: 10 minutes
Chill: 5 hours, 30 minutes

4 cups V8 V-Fusion
Pomegranate Blueberry juice
2 cups fresh blueberries and/or
strawberries
2 tablespoons honey
2 tablespoons lemon juice
1. Place the V8, blueberries, honey and lemon juice into a blender container. Cover and blend until smooth. Pour the V8 mixture into an 11x17-inch baking pan. Cover the pan tightly with plastic wrap.
2. Freeze for 45 minutes or until the edges of the V8 mixture become icy. Stir the V8 mixture with a whisk. Cover and freeze for 45 minutes more. Stir the V8 mixture again with the whisk.
3. Cover the pan and freeze for 3 hours or until the V8 mixture is frozen solid.
4. Scrape the frozen V8 mixture with a fork to form icy flakes. Cover and freeze for 1 hour.
5. Spoon the granita into goblets or parfait glasses. Garnish with mint leaves and serve with additional fresh fruit.
Makes: 6 servings

Nutrition facts, amount per serving: Calories 114, Total Fat 0 g, Sat. Fat 0 g, Cholesterol 0 mg, Sodium 22 mg, Total Carb. 29 g, Dietary Fiber 1 g, Protein 0 g
% Daily Values: Vitamin A 11%, Vitamin C 108%, Calcium 3%, Iron 2%

Mango & Avocado Salad with Acai Berry Vinaigrette

Prep: 15 minutes
1/2 cup V8 V-Fusion Acai
Mixed Berry juice
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 clove garlic, minced
1/8 teaspoon ground black
pepper
6 cups chopped Romaine
lettuce
1 medium mango, peeled,
seeded and sliced
(about 1 1/2 cups)
1 medium avocado, peeled,
pitted and sliced
(about 1 1/2 cups)

1. Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.
2. Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad. Serve immediately.
Makes: 6 servings
Tip: Garnish with fresh raspberries.

Nutrition facts, amount per serving: Calories 122, Total Fat 8 g, Sat. Fat 1 g, Cholesterol 0 mg, Sodium 49 mg, Total Carb. 12 g, Dietary Fiber 3 g, Protein 1 g
% Daily Values: Vitamin A 61%, Vitamin C 43%, Calcium 3%, Iron 4%

Beet-Avocado-Pear “Carpaccio”

Thin slices of beautifully contrasting ingredients are arranged in shallow layers on a plate and sprinkled with touches of extra flavor, texture and color. Serve this as an elegant first course for dinner or as a main dish for lunch.
NOTES: You can cook the beets any way you prefer — by steaming, boiling or roasting. Cut the pear and avocado just before using, so they won’t turn brown.

A few handfuls of very fresh arugula
leaves or spinach leaves
1 pound beets, cooked until tender,
then peeled and thinly sliced
1 to 2 tablespoons roasted walnut oil
or extra-virgin olive oil
1 medium firm-but-ripe avocado
1 tablespoon cider vinegar
Salt, to taste (optional)
2 medium-sized perfectly ripe pears,
in thin slices (peeling optional)
1 tablespoon fresh lemon juice
1/4 cup crumbled Roquefort or
Gorgonzola cheese
1/2 cup minced walnuts, lightly toasted
Optional garnishes:
Pomegranate seeds
Dried cranberries (or minced fresh
cranberries)
Squeezable lemon wedges
Freshly ground black pepper,
to taste

1. Scatter the arugula or spinach onto a medium-large serving platter, or on 4 or 5 individual plates.
2. Place the beet slices over the arugula. Drizzle the beets with oil.
3. Halve the avocado, then pit, peel, and cut it into long thin slices. Arrange these around the beets and immediately drizzle the avocado surfaces with vinegar to keep them from discoloring. Sprinkle very lightly with salt, if you desire.
4. Lay the pear slices on or around the avocado, then sprinkle everything with lemon juice.
5. Toss the crumbled cheese over the top and garnish with walnuts, pomegranate seeds, or cranberries, and a wedge of lemon. Serve immediately, passing around the pepper mill.

Yield: 4 to 5 servings

Excerpted from The Vegetable Dishes I Can’t Live Without by Mollie Katzen. Copyright (c) 2007 Tante Malka Inc. Published by Hyperion. All Rights Reserved.

For more tips and additional recipes, visit www.v8juice.com. Content courtesy of Family Features, www.familyfeatures.com.