Calabacitas (Mexican-flavored vegetable side dish) - Healthy Food Tip and Recipe

healthy food tip and recipe
July 25, 2013

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Today's Recipe

If you don't know what to serve for dinner tonight ...

This South-of-the-Border variation to your Healthiest Way of Eating is a great way to add a variety of vegetables to your meal.

Calabacitas (Mexican-flavored vegetable side dish)

Prep and Cook Time: 20 minutes

Ingredients:

• 1 medium onion, cut in half and sliced thin
• 4 medium cloves garlic, chopped
• 2 cups zucchini, diced into 1/2 -inch cubes
• 2 cups yellow squash, diced in 1-inch cubes
• 15 oz can (BPA free) diced tomatoes, drained
• 4 oz can (BPA free) of diced green chili
• 1 TBS + 3 TBS chicken or vegetable broth
• 1/4 cup chopped cilantro
• 3 TBS fresh chopped fresh oregano (or 1 TBS dried oregano)
• salt and black pepper to taste
• *Optional: drizzle with olive oil before serving

Directions:

1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
2. Prepare all the vegetables.
3. Heat 1 TBS broth in 11-12 inch stainless steel skillet. Healthy Sauté onions in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic and sauté for another minute.
4. Add zucchini, yellow squash, remaining broth, green chili, and cook for another 3 minutes or so until vegetables are tender, stirring often. Add tomatoes and continue to cook for another couple of minutes.
5. Stir in herbs, salt, and pepper.

Serves 4 Printer Friendly Version of Calabacitas (Mexican-flavored vegetable side dish)
In-Depth Nutritional Profile for Calabacitas (Mexican-flavored vegetable side dish)

Healthy Food Tip

Can you give me some tips on how to purchase fresh nutrient-rich vegetables while still staying on my relatively restricted budget?

Here are some suggestions for how to reduce the costs associated with purchasing nutrient-rich vegetables:
Since the price of vegetables varies depending on the area in which you live, we would suggest that you see which vegetables are less expensive in your local market, and then look in the World's Healthiest Foods book or website to check the nutritional value of those vegetables. If the vegetable(s) in question are not featured in the book or website, you can also look them up on the USDA National Nutrient Database for Standard Reference located at http://www.nal.usda.gov/fnic/foodcomp/search/, which is free and easy to use.
When vegetables are in season, they are usually less expensive and can also be counted on to taste better. This seasonal aspect of vegetables can be confusing, however, since most grocery stores are filled year-round with vegetables that are not truly seasonal.
That is why looking for local farmers' markets near your home is a great way to buy vegetables seasonally. Vegetables sold at these kinds of markets are very likely to have been grown within driving distance of your home. This usually guarantees that they are fresher, and because of the reduced transportation costs, they are usually less expensive. Many farmers' markets also have organic vegetables available. If you live in a more rural area and have access to transportation, you could also check to see if there are any local farms that have farm stands.
Finally, if you cannot find fresh vegetables that fit your budget, you should consider purchasing frozen vegetables. Frozen organic vegetables are getting easier and easier to find, and there are a surprising number of nutrients that stay fairly stable during the freezing process. While not as good as fresh vegetables, the frozen variety are far better from a nutritional standpoint than most people expect, and, particularly when organic, can make a very nourishing alternative.