According to U.S. Dietary Guidelines, adults and children
alike should have from 5 to 13 servings of fruits and veggies a day, each
serving at least 1/2 cup. While this is beyond what most people currently
consume, it's not an impossible task.
For veggies, simply include them with foods you and your
family already like.
In general, you need to eat a wide variety of vegetables, including
plenty of the bright- and deep-colored ones, to get all the vitamins, minerals
and fiber that veggies have to offer. With the exception of soy foods, though,
the protein in plant foods is incomplete. It lacks one or more of the protein
building blocks that your body can't make.
You can mix and match different plant foods to make their protein
complete. But even many vegetarians find that it's easier to simply include a
complete protein source, such as eggs or milk foods, in their meals.
Nutrient-dense eggs provide not only some of the highest quality protein
available but, except for vitamin C, eggs also contain varying amounts of all
the essential vitamins, including those that are not abundant in plant foods.
It's simple to combine eggs and veggies in satisfying
entrees. For instance, you can turn a salad into a quick-fix main dish by starting
with greens -; the darker green, the better nutrient content. Toss with other vegetables,
perhaps whatever is coming up in your home garden or is most appealing at the
store.
Then, top with wedged, sliced or chopped eggs to add the protein
you need. Finish the unique salad off with a hurry-up, homemade hot dressing.
This salad is especially easy to make if you keep a dozen hard-cooked eggs
chilled in the fridge. You can store the eggs for a week after cooking and use
them for handy snacks, too.
Warm Mimosa Salad
6 servings
Ingredients
- 6 cups loosely packed torn mixed greens (about 9 oz.)
- 6 hard-cooked eggs, chopped
- 2 small or 1 medium zucchini, cut into julienne strips (about 2 to 2 1/2 cups)
- 1 cup thinly sliced onion (about 1 medium)
- 2 tablespoons cooking oil
- 2/3 cup red wine vinegar
- 1 1/2 tablespoons Dijon mustard
- 1 1/2 teaspoons Italian seasoning, crushed
- 1 teaspoon sugar
- 1/2 teaspoon garlic powder
- 1 large tomato, wedged (about 7 to 8 oz.)
Method
Tear greens into large bowl. Add eggs. Set aside. In 10-inch
skillet or large saucepan over medium heat, cook zucchini and onion in hot oil,
stirring occasionally, until crisp-tender, about 4 to 5 minutes. In small bowl,
stir together vinegar, mustard, seasoning, sugar and garlic powder. Pour over
vegetables in skillet. Stir in tomato and cook until heated through, about 1
minute more. Pour over reserved greens. Gently toss until evenly coated with
dressing.
Serve immediately.
