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Looking for a power-packed way to get a healthy dose of veggies? Try these low-fat, tasty recipes that fill you up and deliver antioxidants - naturally occurring chemicals that help prevent cancer.
Here's a tip. Wash fruits and vegetables just before eating. If you wash the item before storage, the food spoils more quickly. When you are ready to use it, gently rub the food under running water.
5 A Day Salad
You can try adding some low-fat or nonfat cheese for a boost in calcium and protein.
| 4 cups |
Raw spinach |
| 4 cups |
Romaine lettuce |
| 2 cups |
Red, yellow, orange bell pepper, chopped |
| 2 cups |
Grape or cherry tomatoes |
| 1 cup |
Chopped broccoli |
| 1 cup |
Chopped cauliflower |
| 1 cup |
Yellow squash, sliced |
| 1 cup |
Zucchini, sliced |
| 2 cups |
Cucumber, sliced |
| 2 cups |
Baby carrots, chopped |
Wash vegetables and mix together in a large mixing bowl. Top with the nonfat or low-fat dressing of your choice.
Note: Dressing is not included in the nutritional analysis.
Serves 4
Calories: 117
Fat: 0g
Calories from Fat: 0 percent
Carbohydrate: 26g
Cholesterol: 0mg
Protein: 6g
Fiber: 8g
Sodium: 75mg
Source: 5 A Day program
Pesto Minestrone
| 2 cups |
Cauliflower (2 small heads), coarsely chopped |
| 1 1/2 cups |
Zucchini (1-2 medium), chopped |
| 3 cans (14.5 oz.) |
Chicken broth, reduced sodium |
| 1 16 oz. can |
Tomatoes, diced, drained |
| 1 cup |
Elbow macaroni or small pasta shells |
| 3 cups |
Kidney beans or blackeyes, drained and rinsed
(1 cup dry makes 3 cups cooked; or use two 15 oz. cans.) |
| 1 cup |
Carrot (1 medium), sliced |
| 1 cup |
Onion (1 medium), chopped |
| 2 tbsp |
Olive oil |
| 2 |
Garlic cloves |
| 1 cup |
Basil leaves, fresh, loosely packed OR |
| 1 cup |
Italian parsley, plus 1 t dried basil leaves |
| 1 tbsp |
Water |
In a 5-6 quart saucepan, bring to boil 1/2 cup water, tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered for 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered for 10 minutes. Meanwhile, put all pesto ingredients in food processor or blender and process until very finely chopped. Just before serving, remove soup from heat and stir in pesto.
Serves eight
Calories: 218
Fat: 4g
Calories from Fat: 18 percent
Cholesterol: 0mg
Fiber: 7g
Sodium: 270mg
This article was reviewed and updated June 2007.
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