Vegetable Ragout

Calcium is the major ingredient of our healthy bones. It has the potential to prevent osteoporosis. It’s beneficial for controlling your blood pressure level. Calcium is believed to keep your skin healthy. It’s also useful in preventing the heart ailments. For the health of your bones try the following high calcium content recipe.

Ingredients:

1.    Spaghetti (whole wheat)- 4 ounce
2.    Extra virgin olive oil- 1 tbsp
3.    Leek- 1 (small sized, use the pale green as well as the white portion only, properly washed & sliced finely).
4.    Cherry tomato or grape- 16 (cut into halved)

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Dietary fiber has the potential to improve your constipation problem. It is able to reduce the chances of digestive disorders. Fiber is beneficial for controlling your bad cholesterol level & is also useful for the people suffering from diabetes. Several studies have also revealed that fiber can lower the risk of colorectal cancer. So try the following preparation.

Ingredients:

1.    Low fat kielbasa- 8 ounce (chopped in half inch slices)
2.    Onion (medium size)- 2 (minced)
3.    Extra virgin olive oil- 1-2 tbsp
4.    Zucchini (medium sized)- 2 (chopped into half inch pieces)

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Fresh vegetables are always useful for our total well-being. These are sources of nutrients required for our body. Even some vegetables are excellent sources of protein which are comparable to animal protein, but it has no negative impact. Including fresh vegetables in your daily diet is very important for the proper nutrition.

Ingredients:
1.    Vegetable broth- 5 ¼ cup
2.    Fresh ginger- 4 ¼ inch (skin removed)
3.    Canola oil- 2 tsp
4.    Garlic cloves- 2 (removed skin & mashed)

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The Issue of ScienceDaily , dated Dec31, 2008 states a news: ‘In a new study led by the University of Michigan Health System, women more than doubled theirfruit and vegetable intakes and dramatically increased their consumption of “good” fats when they were counseled by registered dietitians and provided with a list of guidelines on the amount of certain foods they should eat each day’.

A group of 69 ladies was taken to undergo the study. The group was divided into two groups. One was given the ‘exchange list’ of Mediterranean dietary plan. The exchange list was designed in a way that it supported the routine fat andcalories intake of each participant.

The dietitians gave switching options in various food items like olive oil and dark green vegetables like spinach.

The exchange list comprised of limited usage of: olive or hazelnut oil, avocado, macadamia nuts, corn oil, margarine, tahini, pine nuts, sesame seeds, broccoli, peas, spinach, garlic, onions, leeks, basil, cilantro, peppermint, sage, tomatoes, tomato sauce and salsa, carrots, red bell peppers and pumpkin, artichokes, cucumber, green beans, sugar snap peas, fruits: oranges, mangoes, strawberries, apples, bananas and grapes.

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