The skanner., October 03, 2012, Page 10, Image 10

Food
Vegetables
E
at mor e, and eat a variety of vegetables. You can’t go
wrong with vegetables! Our “best” picks are good to
start with, but try other produce, too. These vegeta-
bles pack the most nutrition for the lowest cost:
Dark Green:
broccoli. collards kale, lettuce romaine
mustrd greens, parlsley, spinach. turnip greens.
Orange/Red:
pumpkin, calabanza spanish pumpkin, carrots, sweet
potato, tomatoes .
Sweet red and green peppers are also nutritious, but may
have more pesticides than other vegetables. Check prices
for organic.
Starchy:
Corn, lima beans, potatoes.
Potatoes and green beans may have more pesticides than
other vegetables. Check prices for organic.
The Rest:
alfala sprouts, brussels spouts, cabbage, eggplant, green
onions, okra fozen, onions, snow peas zucchini, summer
squash.
Top Tips:
1. Vegetables about to go bad? Freeze them or make soup
2. Stock up on long-lasting vegetables and store them in a
cool, dry place. Potatoes, carrots, pumpkin, calabaza, and
sweet potatoes taste great for several weeks after you buy
them.
3. Frozen vegetables and cabbage keep well, too.
KID-APPROVED ROAST VEG
Choose any vegetables:
15 Brussels sprouts
1 calabaza
4 carrots
3 chayotes
1 eggplant
1 pound okra
½ pumpkin
3 summer squash
2 sweet potatoes or yams
PLUS either Savory Mix:
1 medium onion chopped
2 garlic cloves, chopped
2-3 tablespoons olive oil
1 teaspoon rosemary or thyme or fennel seeds
¼ teaspoon salt
¼ teaspoon black pepper
OR Sweet Mix:
(best with calabaza, sweet potatoes, yams or pumpkin)
2-3 tablespoons oil
1 teaspoon brown sugar
½ teaspoon cinnamon
¼ teaspoon salt
Preparation:
1. Preheat oven to 425°F.
2. Rinse and chop your choice of vegetables into bite-size
chunks of equal size.
3. Make the sweet or savory seasoning.
4. Coat veggies with either sweet or savory mix.
5. Spread veggies on baking sheet in a single layer.
6. Bake until veggies are browned at the edges and tender
inside, checking and tossing every 15 minutes.
Tip:
The browner they get, the sweeter and more kid-pleasing
the caramelized vegetables will be.
Page 10 The Portland Skanner October 3, 2012