NEWS for North Dakotans
Agriculture Communication, North Dakota State
University
7 Morrill Hall, Fargo, ND 58105-5665
March 5, 1998
Since March is National Nutrition Month, I thought it would be a good time to clarify what the slogan "5 A Day" means. You've no doubt scene it as part of TV ads and on those plastic bags in the grocery store's produce section.
The 5 A Day campaign is sponsored by the National Cancer Institute and the Produce for Better Health Foundation. In short, it's an attempt to get you eating five servings of fruits and vegetables every day. And believe me, one serving is not as much as you might think. A serving can be three-fourths of a cup of fruit or vegetable juice. It can be a medium-sized piece of fruit. Or it can be a half cup of cooked or raw vegetables.
Let's focus here on vegetables. What better way to enjoy the texture, taste, color—and healthfulness—of fresh vegetables than through Chinese cuisine, which employs the sizzle of quick-cooking techniques and further enhances eye appeal with its focus on shape. The result is an extra-special treat for all the senses.
A Chinese friend tells me that all the vegetables contained in one dish should be of similar size. For example, cut your carrots in pea-size cubes when you try that spicy recipe with the peas, carrots and peanuts.
Want to eat something out of the ordinary? Well, leeks, pea pods, eggplant, mushrooms, bean sprouts, bok choy (Chinese cabbage) and savoy cabbage are all available in many North Dakota supermarkets. Mix and match these fresh veggies according to your personal taste or according to recipe specifications. Either way, you'll be eating wholesome food that you truly can sink your teeth into.
And remember that a sauce can add zip to your pleasure when dining a la Chinese. Here's an easy recipe for a nonfat sweet and sour sauce: for every cup of water, add a quarter cup of white or rice vinegar, 2 tablespoons of sugar, a quarter teaspoon of ground ginger and 3 tablespoons of ketchup. When hot, thicken with 1 tablespoon cornstarch mixed with 2 to 4 tablespoons of water. Team this sauce with chicken that's been dredged in cornstarch and crisp-fried and you've got a Chinese entree that's surprisingly similar to a restaurant version. Serve it with your favorite vegetable stir-fry.
What follows is an adaptation of an official 5 A Day recipe. More 5 A Day tips and recipe ideas are available on the Internet at http://dccps.nci.nih.gov/5aday/RECIPTP.HTML.
Beef and Vegetable Stir-fry
Yield: 4 servingsIngredients:
3/4 pound boneless beef round steak, fat trimmed and cut into thin strips
1 teaspoon vegetable oil
1 8-ounce can sliced bamboo shoots
2 cloves garlic, minced
1 medium onion, cut to match bamboo shoots
1 red pepper, cut to match bamboo shoots
1 green pepper, cut to match bamboo shoots
1 tablespoon soy sauce
white pepper to taste
1 tablespoon cornstarch
1/4 cup cooking sherryProcedure:
Slice beef into strips as thin as possible and about 3 inches long (partially frozen meat slices easier). Heat oil in skillet or wok. Add beef strips and stir-fry over high heat, turning pieces constantly, until beef is no longer red (about three to four minutes). Reduce heat; add vegetables and seasonings. Cook for about five minutes. Mix cornstarch and sherry until smooth; add slowly to beef mixture, stirring constantly. Cook until thickened and vegetables are coated with a thin glaze.
What's Your Take on This, Julie?
While five servings of fruits and vegetables a day is probably an understatement for most of our Asian friends, North Dakotans are falling short of the recommendations. In fact, only about 18 percent of North Dakota adults eat their 5 A Day, and only about 30 percent of North Dakota youth meet the recommendations, according to the North Dakota Department of Health.
Not only are fruits and vegetables an excellent source of fiber, vitamins and minerals, they also contain "phytochemicals," or plant chemicals, that have shown protective effects against cancer and other diseases. Scientists have not been able to isolate these protective chemicals in pill form despite the claims some nutritional supplements make. It's best to get your 5 A Day (and your vitamins and minerals) from foods, unless you're recommended to do otherwise by a health professional.
A serving of this recipe provides about 190 calories, less than 6 grams of fat, and a full-day's supply of vitamin C from the red and green peppers. A serving also provides 25 percent of the daily recommendation for vitamin A as beta carotene and 15 percent of the daily recommendation for iron.
Chinese cooking takes time up front for cutting and preparing, but cooking is a breeze. Unlike other forms of frying, stir-frying is considered a low-fat cooking technique. You can reduce the fat more by using broth instead of oil. If you're short on time, try some of the pre-packaged vegetables and precut stir-fry meat. You will pay for the convenience, but it will still be less expensive than dining out.
Add up your servings of fruits and vegetables over a typical day. If you're falling short of at least 5 A Day, turn over a new leaf (literally) during March, which is National Nutrition Month. Along with a serving of beef and vegetable stir-fry, add a serving of rice, a glass of milk and some fruit for dessert and you'll have the Food Guide Pyramid on your plate.
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Sources: Dean Hulse (701) 231-6136
Julie Garden-Robinson (701) 231-7187
Click here for a pdf version of this graphic.