The advice I find myself giving most often to my patients (and friends and family) is to increase their intake of non-starchy vegetables.
Starchy vegetables include corn, peas, potatoes and winter squash (i.e., pumpkin). Non-starchy vegetables include (but are not limited to): artichokes, beets, Brussels sprouts, broccoli, cabbage, carrots, celery, cauliflower, cucumber, eggplant, salad or other greens, green beans (also wax and Italian beans), leeks, mushrooms, onions, okra, sprouts, summer squash (yellow, crookneck or zucchini), and tomatoes.
Not only are non-starchy vegetables incredibly nutrient-dense (more nutrients per calorie), but they are also filling, delicious and good for you! They are great sources of fiber, Vitamin C, Vitamin A, magnesium, potassium and folate.
Most adults should aim to eat three or more cups of vegetables per day. Make sure that you get a variety of colors in your vegetables. Remember, the color is where the nutrients are! Deep greens, purples, reds, oranges and yellows are the hues to focus on. A simple way to eat healthier meals is by using the plate method: fill one-half of your plate with non-starchy vegetables, one-quarter of your plate with protein and one-quarter of your plate with starch.
This dish can be used as a side or a main dish and is one that I make for myself all the time. It can be a fantastic way to use up leftover vegetables.
This recipe is very versatile; try using green onion in place of yellow or red onion, or add mushrooms.
If you want heat, add jalapenos or crushed red pepper. You can add a red sauce for a different flavor profile, or top with a sprinkle of parmesan and some additional garlic instead of the thyme and oregano. There are so many possibilities!
Jennifer Hanlon is a registered, licensed dietitian. She works at Capital Region Medical Center as well as Goldschmidt Cancer Center as a clinical dietitian.
Vegetarian Eggplant Hash
Ingredients:
medium yellow or red onion
medium orange bell pepper
1 small eggplant (or half of a large eggplant)
1-2 small zucchini
2-3 cloves fresh garlic
1 Tablespoon olive oil
1 teaspoon oregano
1 teaspoon thyme
Salt and pepper to taste
Directions: Mince garlic. Chop onion, pepper, zucchini and eggplant into -inch pieces or cubes. Heat large non-stick or cast iron skillet over medium heat; add oil to the pan, making sure pan is evenly coated. Add vegetables to the pan and stir-fry until eggplant is tender, five to 10 minutes. Add spices and salt and pepper to taste. Serve and enjoy! Makes four to five large servings.