Mason County News
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Family Times
Tuesday, February 17, 2009 • Posted February 17, 2009

Cook It Up the Healthy Way


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Winter squash, drizzle with olive oil and sprinkle with cinnamon.

A potato for lunch, top with broccoli and a sprinkle of cheese.

An apple for dessert. Fill the core with dried fruit and nuts.


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Turnips and potatoes. Mash them together and season with salt and pepper.

Kale, and add a handful of chopped currants, salt and pepper.

Butternut squash and season with salt, pepper and a drizzle of olive oil.


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A medley of vegetables and season with some herbs. Serve over couscous.

Cabbage, and season with caraway seed, salt and pepper.

Green beans with chopped onion. Add a clove of garlic to cooking water.


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Broccoli in olive oil and chopped garlic. Add some capers for extra zip.

Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.

Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans.

Season with your favorite salsa to give it a Southwestern flair.

Serve over rice.


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Spinach with garlic and olive oil.

Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.

A variety of different colored peppers with onion. Serve as a side dish.


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Some winter vegetables cut in large pieces - parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425 for 30-40 minutes until tender and browned.

Brussels Sprouts drizzled lightly with olive oil, and sprinkled with salt.


Thin slices of sweet potato to make chips.


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Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.

Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.

Some eggplant, zucchini and portabella mushrooms to use in a wrap.


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Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.

Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!

Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.


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Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.

Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.

Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.


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Frozen or canned vegetables on those busy nights.

Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.

A potato for lunch and top with low-fat cottage cheese and chives.

Source: Fruits and Veggies More Matters

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