Legumes are among the most versatile and nutritious foods available, and are often inexpensive as well.  Typically good sources of protein as well as high in fiber and low in fat, legumes can be a healthy substitute for meat.  Common legumes are peas, snap beans, shell [...]]]> The vegetable of the month for March 2010 is:  Legumes!

Legumes are among the most versatile and nutritious foods available, and are often inexpensive as well.  Typically good sources of protein as well as high in fiber and low in fat, legumes can be a healthy substitute for meat.  Common legumes are peas, snap beans, shell beans, black beans, chickpeas, kidney beans, split peas, lentils, navy beans and pinto beans.

Lentil soup is a good basic soup and at only $1.59 a bag, lentils are very inexpensive.  In fact, this lentil soup recipe can be made for about $6 or less and makes 10 servings.

Lentil Soup

In a large pot, heat the bacon until browned, about 5 minutes.  If bacon is very fatty, pour out all but about 1 tablespoons of oil; or use about 1 tablespoons olive oil instead of the bacon.  Add carrots, celery, onion and garlic and cook until tender, about 5-10 minutes.

Add water, lentils, tomatoes and thyme and bring to a boil.  Lower heat and simmer until lentils are tender, about 30-45 minutes.  Season with vinegar, salt and pepper.

Cruciferous vegetables (members of the cabbage family) are one of the dominant food crops worldwide.  They are high in vitamin C, soluble fiber, and contain nutrients with anti-cancer properties.  Examples include Chinese cabbage, broccoli, Brussels sprouts, kohlrabi, cauliflower, bok choy, and nappa cabbage.

This recipe [...]]]> The vegetable of the month for February 2010 is:  Cabbage Family vegetables!

Cruciferous vegetables (members of the cabbage family) are one of the dominant food crops worldwide.  They are high in vitamin C, soluble fiber, and contain nutrients with anti-cancer properties.  Examples include Chinese cabbage, broccoli, Brussels sprouts, kohlrabi, cauliflower, bok choy, and nappa cabbage.

This recipe for Asian cole slaw is from a kids’ activity at the Waltham Boys and Girls Club.

Asian Cole Slaw

Combine vegetables and toss with dressing.  Sprinkle with sesame seeds or chopped peanuts, if desired.

What are root vegetables?  Root vegetables are underground plant parts that we grow for food. These under-appreciated  vegetables are in fact nutritious additions to a variety of soups and stews, loaded with carbohydrates and dietary fiber, high in vitamins and minerals, yet often low in [...]]]> The Vegetable of the Month for January 2010 is:  Root Vegetables!

What are root vegetables?  Root vegetables are underground plant parts that we grow for food. These under-appreciated  vegetables are in fact nutritious additions to a variety of soups and stews, loaded with carbohydrates and dietary fiber, high in vitamins and minerals, yet often low in cost and easy to store.

Common root vegetables include carrots, beets, parsnip, turnip, rutabaga, radish, jicama and celeriac.

Here is a Healthy Waltham vegetable soup recipe featuring root vegetables and other favorites.

Curried Waltham Butternut Squash Soup

Corn, also called “maize,” is one of the most popular cereals and a staple food of many peoples and cultures across the globe.  Corn is a good source of folate and vitamin B1, as well as vitamin C and B6.  It also contains fiber, manganese, phosphorus, [...]]]> The Vegetable of the Month for December 2009 is:  Corn!

Corn, also called “maize,” is one of the most popular cereals and a staple food of many peoples and cultures across the globe.  Corn is a good source of folate and vitamin B1, as well as vitamin C and B6.  It also contains fiber, manganese, phosphorus, magnesium, niacin and potassium.  Corn can be served in many ways, either on or off the cob, from salads and side vegetables to tortillas and tamales.  Cornmeal can also be made into cornbreads and porridges.

Here is a recipe modeled after the corn chowder served this month in the Waltham Public Schools cafeterias:

(Coming Soon!)

This vegetable is very nutritious and easy to prepare.  Featured on the Waltham Public Schools’ lunch menus throughout October, you may see sweet potatoes served as fries, baked wedges, or even in a cake or muffin!  Here is an easy way to prepare sweet potatoes at [...]]]> Vegetable of the Month for October 2009 is: Sweet Potato!

This vegetable is very nutritious and easy to prepare.  Featured on the Waltham Public Schools’ lunch menus throughout October, you may see sweet potatoes served as fries, baked wedges, or even in a cake or muffin!  Here is an easy way to prepare sweet potatoes at home.  This recipe comes from the Waltham Public Schools cafeterias:

Baked Sweet Potato Wedges

Ingredients:

4 medium sweet potatoes cut into 1/2 inch thick wedges

3-4 tablespoons butter (lower fat option: 1 tablespoon butter, 1 tablespoon olive oil)

2 tablespoons brown sugar

Directions:

Preheat oven to 350 degrees.  Melt butter and stir in sugar.  Place sweet potato wedges in bowl and drizzle on melted butter mixture.  Toss to coat evenly.  Arrange potato wedges on a baking sheet and bake 15 minutes in the oven, turn them over, continue baking for another 15 minutes or until tender.

Green beans, also known as snap beans, are not always green. There are yellow, deep purple, and even a purple-speckled variety called Dragon’s Tongue. Some snap beans change color after they are cooked. Dragon’s Tongue beans lose their purple speckles, and the deep purple beans turn green. Snap beans are rich [...]]]> BEANS

Green beans, also known as snap beans, are not always green. There are yellow, deep purple, and even a purple-speckled variety called Dragon’s Tongue. Some snap beans change color after they are cooked. Dragon’s Tongue beans lose their purple speckles, and the deep purple beans turn green. Snap beans are rich in vitamins A, B1, B2, calcium, and potassium and retain more nutrients if cooked uncut.