Vegetables

Eating more vegetables is an easy way to improve health, for both kids and adults, especially with the abundance of fresh vegetables available year-round. Taking advantage of the seasonal availability of fruits and vegetables makes them more affordable. Through the fall and into early winter, vegetables that are at their peak and most plentiful include broccoli, brussels sprouts, cauliflower, collards, grapes, kale, pumpkins, winter squash and yams.   Vegetables are considered a nutritional bargain because they are loaded with natural nutrients and fiber.

Editor's note: This is part of an occasional series of stories on children eating vegetables. The series explores ways to highlight vegetables' flavor and appearance as a way to work around the resistance some kids have to eating vegetables. Like many parents, I know I should eat vegetables. So, in the past, whenever my wife, Yolanda, prepared brussels sprouts, I ate them. They were not overcooked, a bit cabbage-y in flavor and tasted OK. But, mostly, I ate them because I knew they were good for me. And then Yolanda found a recipe that made brussels sprouts taste spectacularly good.

When it comes to learning healthy, cell-supportive nutrition, it can seem really difficult to understand. There are so many books on the subject, it's a wonder we can agree on anything nutrition related. It doesn't need to be complicated, however, I've actually broken it down into three simple rules for nutrition mastery. Really? Really. I've had the opportunity to interview many of the leaders in the field of nutrition for my radio show, and I've learned that what we've been taught about nutrition since childhood has largely failed to improve our nation's health.

To paraphrase the aphorism about alligators and draining the swamp, it's easy to forget, when quarreling with a child about eating vegetables, that this little person or adolescent is someone you love. Ellyn Satter, author of "Secrets of Feeding a Healthy Family," said it's important for parents to remember this larger context. "I tell parents to stow their agenda," she said by phone when being interviewed for this series. "Have the meal be pleasant. Make conversation about something other than food.

Editor's note: Some people love eating vegetables. Others do not. Children can be particularly obstinate. This is the first in a series of monthly articles featuring recipes and ideas for getting kids to eat more vegetables. This is not an article about why you and your family should eat your vegetables. This is an article about the pleasure of eating. No one needs to convince you to eat vegetables. Even children know they should eat their veggies. Everyone knows veggies are nutritious and full of fiber.

This is typically a Mauritian condiment that can be served with rice, fried fish or lentil stew. - Kelly L. Rajahpillay, office manager for The Presbyterian Church of Hagerstown. For more information about the church, call 301-739-6337. Pickled mixed vegetables 3 cloves garlic, finely minced 1/2 to 3/4 cup of olive oil, or more as needed Salt to taste 3 tablespoons ground turmeric 1 1/2 tablespoons ground mustard 3 medium carrots, cut into matchsticks 1/2 head of cauliflower, cut into florets 1/2 pound of green beans, sliced lengthwise into thin strips 1 small head of cabbage, finely shredded 1 or 2 jalapeno peppers, sliced lengthwise (see cook's note)

This is my final column. As a volunteer with other work obligations, I intend to turn my attention to developing a forestry outreach program that is less deadline-driven. I have enjoyed having this forum to share forestry facts and some ideas on how individuals can promote natural ecosystems by making small, incremental changes in their activities and lifestyles. Today, I will concentrate on the virtue of doing nothing. Recently I read a news article about a new and supposedly improved herbicide for use on lawns to suppress the growth of broad-leaved plants.

War Memorial Hospital's Center for Rehab & Wellness, 261 Berkmore Place, Suite 2A, Berkeley Springs,will offer a free nutrition program, "Plan 5 a Day with Vegetables and Fruits" at 4:30 p.m. Monday, July 25. Sara Kuykendall, a registered and licensed dietitian, will discuss tips for including fruits and vegetables in meals and snacks. The class is open to the public, but registration is required. For more information or to register, call 304-258-8377.

The list of reasons to eat veggies is a long one: Vegetables play an important role in weight management.   They are naturally low in calories and cholesterol, are fat-free and packed with health-enhancing phytonutrients.    Veggies help protect bones and prevent strokes.  Green leafy vegetables are closely linked to heart health.  Yellow-orange and green veggies reduce the risk of diabetes. Summer brings another important reason to eat more veggies.

The outdoor grill is not just for meats, poultry and fish. Grilling also works well for an assortment of fruits and vegetables. The next time you're wondering what to serve with barbecued hamburgers, steaks, chicken or fish, look no further than your own garden. Grilling fruits and vegetables is an easy way to add color and variety, as well as nutrition, to any grilled meal. All kinds of vegetables can be grilled. Beets become sweet. Potatoes get crispy on the outside and stay sweet and moist on the inside.