Diet and Health Guidelines
1. Choose a diet rich in variety of plant-based foods.
2. Eat plenty of vegetables and fruits.
3. Maintain a healthy weight and be physically active.
4. Drink alcohol only in moderation, if at all
5. Select foods low in fat and salt.
6. Prepare and store food safely.
And always remember...
Do not use tobacco in any form
Here are some guidelines for selecting and storing an array of vegetables.
Summer squash (zucchini and yellow or crookneck squash)
The youngest zucchini and yellow squash taste the best. Look for summer squash that is about 5 to 7 inches long. They should be firm and heavy for their size. Store in a loose bag in the refrigerator. Use within 2 to 5 days if possible.
Tomatoes
Choose those that are vine-ripened and fully colored. Tomatoes should feel heavy for their size. Flavor is best preserved when stored at room temperature. Don’t refrigerate unless necessary to avoid over ripeness.
Potatoes
Look for firm, well-shaped potatoes. Avoid any that are blemished, sprouted or cracked. Store in a cool, dry place away from sunlight. Keep away from onions. Most potatoes will keep for 2 to 6 weeks at room temperature.
Onions
Select onions that do not appear to be ready to sprout. They should be heavy for their size. Store in a cool, dry place; Best if not stored in the refrigerator or near potatoes.
Corn
Sooner corn is used the better. Even 24 hours after picking there is a substantial loss of flavor. If you must store, store unhusked in the refrigerator wrapped in damp paper towels and husk just before using.
Baked Greek Tomatoes
Make this dish in the summer when tomatoes are at their peak flavor. Srrinkled with herbs and Parmesan cheese these tomatoes are terrific.
2 large ripe tomatoes, halved
1 slice whole wheat bread, crusts removed
2 Tbsp grated Parmesan cheese
1 garlic clove, finely minced
1 tsp olive oil
1 tsp dried oregano
½ tsp dried basil
½ tsp Dried thyme
Salt and pepper to taste.
Gently squeeze tomatoes or use a spoon to remove seeds
In a blender of fool processor, make crumbs of bread. In a small bowl combine bread crumbs, cheese, garlic, oil, oregano, basil, thyme, salt and pepper, to taste. In casserole dish, bake tomatoes uncoverd for 25-30 minutes, until tomatoes are soft, but not mushy, and topping is gold brown. Makes 4 servings.
Per serving: 62 calories, 3 g total fat (<1 g saturated fat), 8 g carbohydrates, 3 g protein, 2 g dietary fiber, 103 mg sodium Try something different.
