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Health experts and government agencies constantly remind us that eating a diet rich in fruits and vegetables can protect against chronic diseases such as heart disease, type 2 diabetes and some cancers. Still, Americans don’t consume enough fruits and vegetables, says the Centers for Disease Control and Prevention
The United States Department of Agriculture’s ChooseMyplate guidelines reveal what a typical meal on a plate should look like.

According to the CDC’s 2018 State Indicator Report on Fruits and Vegetables, only 12.2% of adults consume the recommended daily amount of fruit. The number for vegetable consumption is even worse. Only 9.3% of Americans eat 2½ cups per day, the amount suggested by the current (2015-2020) U.S. Dietary Guidelines for Americans.

The theme of National Nutrition Month in years past was “Eating the Rainbow,” and it still rings true. It was intended to encourage people to mix fruits and vegetables of various colors as a way to maintain a healthful diet and supply the body with key nutrients.

Fill half your plate at every meal with fruits and vegetables. The nutritional advantages are endless, as they supply vitamins, minerals and fiber that seem to work together to protect against a host of chronic diseases. Fruits and vegetables also provide a lot of antioxidants and phytochemicals, both of which are essential to good health.

Antioxidants combat free radicals. Normal bodily functions (breathing, physical activity) and lifestyle habits like smoking produce substances called free radicals. Though production of free radicals is normal, overproduction can cause cell damage that leads to a variety of health problems, including cancer, heart disease, cataracts, and arthritis. Antioxidants mop up free radicals before they can do damage. Two well-known antioxidants are beta-carotene (found in spinach and carrots) and vitamin C (found in oranges and red peppers).

Why are phytochemicals important?

Research suggests they work together with other nutrients in food to protect us from disease. Some phytochemicals may inhibit the growth of cancer cells, and others may lower levels of blood cholesterol. These friendly chemicals have tongue-twisting names, such as allyl sulfides (found in onions and garlic) and isothiocyanates (found in broccoli and cabbage).

The easiest way to load up on antioxidants and phytochemicals is to enjoy a variety of brightly colored fruits and vegetables. Today’s spring-themed recipes, all favorites from our archives, feature lots of colorful produce — everything from asparagus, mushrooms, red onion and red pepper to artichokes, broccoli, oranges and sugar snap peas.

Steamed Asparagus with Gorgonzola and Bacon

Serves: 4 / Preparation time: 10 minutes / Total time: 20 minutes

1 pound fresh asparagus
2 tablespoons low-fat buttermilk
2 tablespoons reduced-fat sour cream
⅛ teaspoon garlic powder
⅛ teaspoon onion powder
⅛ teaspoon salt
⅛ teaspoon black pepper
½ teaspoon cider vinegar
1 teaspoon snipped fresh dill
2 tablespoons crumbled Gorgonzola cheese
1 tablespoon real bacon pieces

Clean asparagus and remove woody bases. Leave spears whole or bias-slice into one-inch pieces. Place asparagus in a steamer basket, then cover and steam 3 to 5 minutes.

In a small bowl or measuring cup, combine the buttermilk, sour cream, garlic powder, onion powder, salt, pepper, vinegar and dill. Refrigerate buttermilk sauce until ready to serve.

Place bacon pieces in a small saucepan on the stove and cook over medium heat until crisp. Spoon buttermilk sauce over steamed asparagus and top with crumbled Gorgonzola and crisp bacon pieces.

62 calories (44% from fat), 3 grams fat (2 grams sat. fat, 0 grams trans fat), 3 grams carbohydrates, 5 grams protein, 201 mg sodium, 9 mg cholesterol, 57 mg calcium, 1 gram fiber. Food exchanges: 1 vegetable, ½ fat.

Steamed Broccoli and Red Peppers with Peanut Sauce

Makes: 7 (½ cup) servings / Prep time: 15 minutes / Total time: 25 minutes

5 cups broccoli florets
2 cups red bell pepper, cut into strips
3 tablespoons natural peanut butter
1 tablespoon honey
1 tablespoon rice wine vinegar (not seasoned)
1 tablespoon water or more as needed
1 teaspoon Thai chili garlic paste
1 teaspoon grated gingerroot
2 tablespoons chopped, unsalted peanuts

Bring 1 inch of water to a boil in a saucepan fitted with a steamer basket. Place broccoli florets in the steamer basket. Cover and steam broccoli 3 to 5 minutes. Add red peppers to the steamer basket with the broccoli and continue steaming 3 to 4 minutes. In a small saucepan, combine the peanut butter, honey, vinegar, water, chili garlic paste and gingerroot. Stir to combine over low heat until heated through. If the sauce is too thick, add more water. The sauce should be pourable. Place vegetables in a serving bowl, then toss with peanut sauce and top with chopped peanuts.

96 calories (47% from fat), 5 grams fat (1 gram sat. fat, 0 grams trans fat), 10 grams carbohydrates, 4 grams protein, 47 mg sodium, 0 mg cholesterol, 32 mg calcium, 3 grams fiber. Food exchanges: 2 vegetable, 1 fat.

Zoodle, Snap Pea and Red Pepper Stir Fry

Serves: 6 (⅔ cup servings) / Prep time: 20 minutes / Total time: 30 minutes

2 tablespoons brown sugar
2 tablespoons hoisin sauce
1½ tablespoons rice wine vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon cornstarch
1 clove garlic, peeled, minced
1 teaspoon minced gingerroot
⅛ teaspoon red pepper flakes
4 cups spiralized zucchini noodles
2 tablespoons peanut or canola oil
2 cups sugar snap peas
1 cup red bell pepper, cut into match sticks
⅓ cup sliced green onion, green and white parts

In a small bowl, whisk together brown sugar, hoisin sauce, vinegar, soy sauce, cornstarch, garlic, gingerroot and red pepper flakes; set aside.

Spiralize zucchini on the thick spiral grate. Pat dry well with paper towel. Chop spiraled zucchini clumps two to three times to shorten strands slightly for easier mixing.

In a wok or large skillet, heat oil over medium-high heat. Add zucchini, snap peas and red bell pepper, stirring constantly for 3 to 4 minutes. Add hoisin sauce mixture and continue to stir, coating vegetables and allowing sauce to thicken, about 1 to 2 minutes. Top with green onions and serve.

114 calories (39% from fat), 5 grams fat (1 grams sat. fat, 0 grams trans fat), 15 grams carbohydrates, 2 grams protein, 171 mg sodium, 0 mg cholesterol, 40 mg calcium, 2 grams fiber. Food exchanges: 2 vegetable, 1 fat.

Baby Spinach and Mango with Citrus Vinaigrette

Serves: 7 (1-cup servings) / Prep time: 10 minutes / Total time: 15 minutes

2 tablespoons freshly squeezed orange juice
2 tablespoons honey
1 tablespoon canola oil
1 tablespoon balsamic vinegar
1 tablespoon water
½ teaspoon grated gingerroot
¼ teaspoon salt
8 cups baby spinach, cleaned and trimmed
1 cup diced mango
¼ cup toasted slivered almonds
¼ cup sliced red onion

In a jar with a tight-fitting lid, combine the orange juice, honey, canola oil, vinegar, water, gingerroot and salt. Cover and shake to combine. In a large bowl, combine the spinach and mango. Add the dressing and toss to coat. Sprinkle the almonds and red onion slices on top of the salad greens and serve.

86 calories (42% from fat), 4 grams fat (0 grams sat. fat, 0 grams trans fat), 12 grams carbohydrates, 2 grams protein, 97 mg sodium, 0 mg cholesterol, 48 mg calcium, 2 grams fiber. Food exchanges: 1 vegetable, ½ fruit, ½ fat.

Pasta Primavera

Serves: 6 / Prep time: 15 minutes / Total time: 35 minutes

2 tablespoons olive oil
¾ cup onion, finely diced
4 garlic cloves, minced
8 ounces sliced mushrooms
1 cup sliced red bell pepper
1 cup julienned zucchini
1 can (13.75 ounces) artichoke hearts, drained and rinsed
¾ teaspoon salt
¼ teaspoon black pepper
3 ounces reduced-fat cream cheese, softened
¾ cup fat-free half-and-half
1 tablespoon fresh lemon juice
⅛ teaspoon cayenne pepper
½ cup Parmesan cheese
6 ounces dried angel hair pasta

In a large skillet, heat olive oil over medium heat. Add the onions and garlic and sauté until onions become soft, about 5 minutes. Add mushrooms, red pepper, zucchini and artichoke hearts and continue to sauté an additional 5 to 8 minutes.

While vegetables are sautéing, season with salt and black pepper. Clear an area in the center of the skillet. Place the cream cheese in the center of the skillet, allowing it to melt. Add the half-and-half, lemon juice and cayenne pepper and stir to combine. Reduce heat to medium-low and continue to cook until sauce is heated through, about 5 minutes. While sauce is cooking, prepare pasta according to package directions, omitting the salt. Toss the sauce with the cooked pasta and Parmesan cheese and serve.

269 calories (33% from fat), 10 grams fat (4 grams sat. fat, 0 grams trans fat), 33 grams carbohydrates, 11 grams protein, 482 mg sodium, 16 mg cholesterol, 136 mg calcium, 3 grams fiber. Food exchanges: 1 ½ starch, 2 vegetable, 1 meat, 1 fat

The five color groups

As you shop for produce, think about the five color groups and choose from each one.

Red group: Beets, cherries, cranberries, pink grapefruit, pomegranate, raspberries, red apples, red grapes, red onions, red peppers, rhubarb, strawberries, tomatoes and watermelon.

Orange and yellow group: Apricots, cantaloupe, carrots, corn, grapefruit, mangoes, oranges, papayas, peaches, pineapple, winter squash, sweet potatoes and yellow peppers.

Green group: Asparagus, avocadoes, broccoli, brussels sprouts, green beans, green grapes, green peppers, honeydew melon, kiwi, leafy greens, peas and zucchini.

Blue and purple group: Blackberries, blueberries, eggplant, plums, purple cabbage, raisins and purple grapes.

White, tan and brown group: Bananas, brown pears, cauliflower, dates, figs, onions, mushrooms, turnips and parsnips.

Source: https://www.freep.com/story/life/food/2019/03/24/spring-vegetable-recipes/3222490002/

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