Make Veggies As Good As Dessert!

Add butter, sugar, and salt to your veggies? If you do, you'll probably live longer. So says Dr. Drewnowski, who heads the nutritional sciences program at the University of Washington in Seattle.

Dieticians and cancer experts have been telling us for years to eat vegetables steamed or raw for maximum goodness. "But I say absolutely not," asserts Dr. Drewnowski. That's because his research has revealed that many of the cancer-fighting compounds in vegetables taste, well, not very good if we eat them plain.

"When I read the research on phytochemicals, no one even talks about the fact that these compounds are bitter, bitter, bitter," he says. He's documented sinigrin in brussels sprouts, lutein in spinach, and dozens of other compounds that probably help us fight cancer (plus heart disease, stroke, diabetes, and cataracts) but that just plain turn us off. No wonder only about 25% of Americans eat even the minimum five servings of fruits and vegetables a day.

Rediscover the magic secrets that good cooks have known for centuries: Use butter, olive oil, sugar, and salt to mask and mellow those bitter phytochemical flavors. "People are motivated by what they enjoy, so if you offer them plain spinach or chocolate cake, they'll take cake. But chocolate cake versus spinach with butter and cheese--now that's a contest!"

Can you go overboard, getting too many calories and more fat than is healthy by making veggies as good as dessert? Not as long as you make veggies the main focus of your meal. A big plate of veggies grilled with olive oil plus glazed carrots will still be lower in calories than a big cheeseburger and fries--and far better for you.

Old-Fashioned Glazed Carrots
In a saute pan, cover and simmer 1 lb baby carrots with ½c water, 2 Tbsp butter, and 4 tsp brown sugar until the carrots are tender and a syrupy glaze forms on the bottom of the pan. Roll the carrots to coat well with the glaze. Serve with mint or parsley.
Makes 4 servings
Per serving: 72 cal, 6 g fat, 4 g sat. fat, 3 g fiber

Makes 3 cups (4 servings)

Per serving: 177 cal, 9 g fat, 1 g sat. fat, 4 g fiber

Mac and Cheese Broccoli
Toss 1 lb cooked, hot broccoli florets with a single serving of Stouffer's Macaroni and Cheese Dinner, just cooked and hot, in a serving bowl.

Makes 3 cups (4 servings)

Per serving: 244 cal, 12 g fat, 5 g sat. fat, 4 g fiber

Scrumptious Sprinkles
Lightly coat steamed veggies with olive oil spray, then sprinkle with toasted sunflower seeds or chopped nuts such as cashews (about 1 Tbsp per serving). This addition tacks on about 100 calories per serving.

Creamed Spinach
Rinse two 10-oz packages fresh spinach. Place the spinach (with water still clinging to the leaves) in a large pot. Cook over medium heat until the spinach is just wilted. Drain, and set aside. Melt 2 tsp butter in a small saucepan over medium heat. Whisk in 1 Tbsp all-purpose flour. Cook for 1 minute, whisking constantly. Whisk in ¾c 1% milk, and bring to a boil. Reduce the heat to low. Cook, whisking constantly, for 4 to 5 minutes, or until the sauce thickens. Remove from the heat. Stir in ¼c reduced-fat sour cream, ¼tsp each nutmeg and salt, and 1/8 tsp ground black pepper. Toss with the spinach.

Makes 4 servings

Per serving: 95 cal, 5 g fat, 2 g sat. fat, 4 g fiber

Roasted Vegetables with Olive Oil
Preheat the oven to 400°F. Toss 2 quartered red bell peppers, 2 medium onions, and 2 zucchini cut into 2" chunks with 1 Tbsp olive oil. Place on a broiler pan. Roast for 30 minutes. Toss with 1 tsp each chopped fresh rosemary, garlic, and balsamic vinegar. Salt and pepper to taste.

Makes 4 servings

Per serving: 85 cal, 4 g fat, 0.5 g sat. fat, 4 g fiber

Really Great Veggie Sauces
Next time you're serving steamed veggies, try topping each portion with 2 Tbsp of any one of these: Hellmann's Tangerine Balsamic Citrus Splash Dressing, Ken's Steak House Lite Chunky Blue Cheese Dressing, Wish-Bone Oriental Dressing, or Hidden Valley Original Ranch Light with Sour Cream Dressing. All are 7 g of fat or less per serving.

Layered Broccoli Salad
Bring back this favorite recipe that used to be served at many a family picnic and baby shower. Our makeover version saves lots of calories and fat without sacrificing oomph.

Salad
• 6 c chopped broccoli (cut into ½" bite-size pieces)
• 1 sm red onion, very thinly sliced
• 2 oz shredded extra sharp Cheddar cheese
• 2/3 c seedless raisins
• 1 ½ oz (about 1/3 c) dry-roasted peanuts*
• 6 slices bacon, cooked and crumbled

Dressing
• 2 Tbsp mayonnaise
• ½c fat-free plain yogurt
• ¼c sugar
• 1 Tbsp + 2 tsp red wine vinegar

1. In a large glass serving bowl, layer all the salad ingredients except the bacon.

2. Whisk together all the dressing ingredients in a bowl or shaker container. Pour the dressing evenly over the salad.

3. Cover and refrigerate until ready to serve. Toss on the bacon just before serving.

Makes 6 servings

Per serving: 272 cal, 14 g fat, 4 g sat. fat, 3 g fiber (Original recipe, per serving: 726 cal, 67 g fat, 19 g sat. fat)

*For flavor variety, use sunflower seeds or chopped, toasted walnuts.

Sweet Potato Casserole
Savor this slimmed-down version of this all-time classic - good enough to be served as a super healthy dessert.

Casserole Filling
• 3 c cooked, mashed sweet potatoes* (without skin)
• ½c sugar
• 2 eggs
• 2 tsp vanilla extract
• ½c fat-free evaporated milk
• 2 Tbsp trans-free margarine, melted

Topping
• ½c packed brown sugar
• 1 oz chopped pecans (about 16 pecan halves)
• 1/3 c all-purpose flour
• 2 Tbsp butter, melted

1. Preheat the oven to 350°F. In a large bowl with an electric mixer, blend all the filling ingredients. Coat a 13" x 9" baking pan with cooking spray, and spread the mixture into the pan.

2. In a small bowl, combine all the topping ingredients. Mix very well. Sprinkle the topping mixture evenly over the casserole. (The casserole can be covered and refrigerated for up to 2 days prior to baking.) Bake for 35 to 40 minutes.

Makes 6 servings

Per serving: 410 cal, 13 g fat, 4 g sat. fat, 3 g fiber (Original recipe, per serving: 747 cal, 45 g fat, 20 g sat. fat)