Eat Your Veggies!!!

9 servings of produce a day!
That's the gold standard for fruit and vegetable consumption. For all that roughage, you get a reduced risk of heart disease, diabetes, and some cancers. In other words, a plant-rich diet may help you live longer--and maybe even look younger, according to recent research.
Still...nine servings?!?!
Sounds like a lot, yes, but it's only about 4 1/2 cups--2 cups from fruit and the rest from vegetables. And it's completely doable with the 10 delicious ideas here. Each hearty salad packs in more than half your daily produce requirement.
To meet--even exceed--your quota, simply add the suggested bonus dish, made with similar ingredients as the main recipe - which makes shopping easy!

Curried Tofu with Asian Slaw

Counts as 5 produce servings!The SuperstarsNapa cabbage: A major source of glucosolinates, which may help prevent lung cancerRed bell peppers: More vitamin C per ounce than an orange
Marinade
1/4 c light coconut milk
2 Tbsp curry powder
1 Tbsp minced garlic
1 Tbsp reduced-sodium soy sauce
1 container (14 oz) extra-firm tofu, drained, patted dry, and cut into 1/2"-thick, 1"x 2" strips

Dressing
1/3 c rice wine vinegar
1/4 c unsalted peanut butter
2 Tbsp reduced-sodium soy sauce
1 Tbsp freshly squeezed lime juice
1 Tbsp honey
2 tsp minced garlic
1/2 tsp red curry paste (sold in the ethnic food section of most supermarkets)

Salad
1 head napa cabbage, thinly sliced (about 6 c)
3 med red bell peppers, julienned (about 3 c)
6 med carrots, julienned (about 3 c)
1 c thinly sliced scallions
1/3 c chopped fresh cilantro
1. Prepare marinade. In small bowl, combine coconut milk, curry powder, garlic, and soy sauce. Place tofu in wide bowl, add marinade, and turn each piece to coat. Marinate at least 1/2 hour and up to 4 (cover and chill in refrigerator if more than 2 hours).
2. Preheat broiler. Arrange tofu slices in single layer on foil-lined baking sheet. Coat lightly with cooking spray and broil 4 minutes. Gently turn tofu, coat lightly with spray, and broil 4 minutes longer or until golden brown. Remove from broiler and cool slightly.
3. Make dressing. In medium bowl, whisk together vinegar, peanut butter, soy sauce, lime juice, honey, garlic, and curry paste.
4. Assemble salad. In large bowl, combine cabbage, peppers, carrots, scallions, tofu, and half of the cilantro. Add dressing and toss well to coat. Divide among 4 bowls and top with remaining cilantro.
Makes 4 Servings Nutritional Info (per serving): 340 cal, 19 g pro, 34 g carb, 16 g fat, 3 g sat fat, 0 mg chol, 8 g fiber, 670 mg Time: 25 minutes + marinating time

Balsamic Roasted Carrots
These are a favorite of mine- they go well with mashed sweet potatoe and chicken or steak too! Counts as 2 produce servings!
Mindy Butler
Preheat oven to 450°F.
Quarter 8 medium carrots and toss in roasting pan with:
1 Tbsp each extra virgin olive oil and balsamic vinegar,
1/2 tsp salt,
1/4 tsp freshly ground black pepper.
Roast 15 to 25 minutes, tossing occasionally, until lightly caramelized and tender but still firm.
Makes 2 Servings
Nutritional Info (per serving): 84 cal, 1 g pro, 12 g carb, 4 g fat, 0.5 g sat fat, 0 mg chol, 3 g fiber, 376 mg sodium

Cucumber and Melon Salad with Watercress, Herbs, and Feta
Counts as 8 produce servings! The SuperstarsMelon: A good source of potassium, which your muscles need to contract Watercress: May help reduce cancer risk Olives: An excellent source of heart-healthy fats

Dressing
2 Tbsp extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
2 Tbsp white wine vinegar
1 Tbsp minced shallot1 tsp sugar
1/2 tsp salt
1/2 tsp freshly ground black pepper

Salad
3 cucumbers, peeled and chopped (about 6 c)
8 c melon balls (1 honey-dew or various types)
1 bunch watercress (about 4 c)
1/2 c fresh mint leaves
1/2 c feta cheese
1 Tbsp toasted pine nuts
1 Tbsp kalamata olives, pitted and quartered lengthwise

1. Prepare dressing. Whisk together oil, lemon juice, vinegar, shallot, sugar, salt, and pepper in small bowl.
2. Assemble salad. Combine cucumbers, melon, watercress, and mint in large bowl. Toss with dressing, cheese, pine nuts, and olives.
Makes 4 Servings Nutritional Info (per serving): 295 cal, 7 g pro, 41 g carb, 13.5 g fat, 4 g sat fat, 17 mg chol, 5 g fiber, 548 mg sodium Time: 25 minutes

Watercress Pesto
Counts as 1 produce serving!
In food processor, combine:
4 c watercress
2 cloves garlic
2 Tbsp grated Parmesan cheese
1 Tbsp each olive oil, pine nuts, and freshly squeezed lemon juice
1/4 tsp salt and any leftover herbs.
Toss with hot pasta or use as a sandwich spread.
Makes 4 Servings (2 c) Nutritional Info (per serving): 63 cal, 2 g pro, 2 g carb, 5.5 g fat, 1 g sat fat, 2 mg chol, 0.5 g fiber, 200 mg sodium

Vietnamese Beef Salad
Counts as 5 produce servings!
The Superstars: Onions: A good source of quercetin, a flavonoid that may help prevent allergy symptoms Carrots: An excellent source of cancer-fighting beta-carotene
Peanuts: Loaded with heart-healthy monounsaturated fats

1/4 c reduced-sodium soy sauce
1/4 c freshly squeezed lime juice
1/4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste
1/2 lb flank steak
6 c mixed greens
1 c sliced fresh basil
1 c chopped fresh cilantro
2 lg red onions, thinly sliced (about 2 c)
2 lg seedless cucumbers, with peel, julienned (about 4 c)
4 med carrots, julienned (about 2 c)
2 Tbsp chopped dry-roasted, unsalted peanuts

1. Whisk together soy sauce, lime juice, water, sugar, garlic, and chile paste in medium bowl. Pour 3 tablespoons into resealable plastic bag. Cover and chill remaining dressing for salad. Add steak to bag, seal, and turn to coat. Chill 30 minutes.
2. Heat grill or broiler to medium-high. Grill steak 8 to 10 minutes, turning once, for medium-rare. (Thermometer should register 145°F.) Let rest 5 minutes and slice thinly at an angle, across the grain.
3. Toss together greens, basil, and cilantro in large bowl. Evenly divide among 4 plates. Sprinkle with onions, cucumbers, and carrots. Top with steak, drizzle with dressing, and sprinkle with peanuts.
Makes 4 Servings Nutritional Info (per serving): 260 cal, 18 g pro, 30 g carb, 8.5 g fat, 2.5 g sat fat, 24 mg chol, 6 g fiber, 660 mg sodium
Time: 20 minutes + marinating time

Spaghetti Squash with Honey-Ginger Chicken and Blue Cheese
Counts as 5 produce servings! The Superstars Spaghetti squash: A half-cup has just 21 calories Orange juice: A good source of immune-boosting vitamin C and heart-healthy folate
Arugula: An excellent source of lutein and zeathanthin, which may help prevent age-related macular degeneration

1 lg spaghetti squash (about 4 lb)
1 Tbsp molasses
2 tsp minced garlic
2 tsp finely chopped fresh ginger
1/4 c honey,
1/4 c + 3 Tbsp balsamic vinegar, divided
2 lg boneless, skinless chicken breast halves (about 1 lb)
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tsp + 2 Tbsp extra virgin olive oil, divided
3 Tbsp freshly squeezed orange juice
1 Tbsp minced shallot
2 Tbsp crumbled blue cheese
4 c arugula
1. Prick squash all over with fork or sharp knife. Microwave on high 8 minutes, turn over, and microwave another 8 minutes. When cool enough to handle, halve squash and scrape out seeds with spoon. Drag tines of fork along flesh to tease it into long, spaghetti-like strands. (You should have roughly 8 cups.) Spin squash in salad spinner to remove excess liquid. Cover and chill in refrigerator.
2. Whisk together molasses, garlic, ginger, 3 tablespoons of the honey, and 1/4 cup of the vinegar in small bowl. Season chicken with salt and pepper. Heat 1 teaspoon of the oil in 10" nonstick skillet over medium-high heat. Sear chicken 6 minutes, flipping once. Add honey mixture to skillet. Reduce heat to medium-low and simmer 10 minutes or until thermometer inserted into thickest part of chicken registers 165°F. Remove chicken and let cool. Shred chicken.
3. Combine orange juice, shallot, and remaining honey, vinegar, and oil in large bowl and stir well to emulsify oil and vinegar. Add chicken and blue cheese and toss to coat. Serve over squash and arugula. Makes 4 Servings (12 c total) Nutritional Info (per serving): 415 cal, 30 g pro, 48 g carb, 12 g fat, 2.5 g sat fat, 69 mg chol, 5 g fiber, 446 mg sodium Time: 50 minutes

Spaghetti Squash Gratin
Counts as 4 produce servings!
1. Preheat oven to 400°F. Mince together 2 cloves garlic and 1 Tbsp fresh parsley.
Layer 2 c cooked spaghetti squash, one-quarter of the garlic-parsley mixture, and 1/4 c Gruy cheese in large baking dish coated with cooking spray.
Repeat 3 more times. Bake 20 minutes or until cheese is melted and bubbly.
Makes 4 Servings Nutritional Info (per serving): 198 cal, 10 g pro, 21 g carb, 9.5 g fat, 5.5 g sat fat, 30 mg chol, 4 g fiber, 147 mg sodium

Crab Salad with Avocado and Pomelo
Counts as 4 produce servings! The Superstars: Butterhead lettuce: A good source of folate, which may prevent depression, Avocado: Rich in potassium, which can help lower blood pressure, and vitamin E, a potent antioxidant

Dressing
2 Tbsp freshly squeezed orange juice
1 1/2 Tbsp extra virgin olive oil
2 Tbsp white wine vinegar
2 tsp finely chopped fresh tarragon or chervil
1/2 tsp freshly grated orange zest
1/2 tsp salt
1/4 tsp dry mustard
1/4 tsp freshly ground black pepper

Salad
2 heads butterhead lettuce, separated into leaves (about 8 c)
2 med sweet onions, sliced (about 2 c)
2 pomelos, peeled and cut into sections (about 4 c); substitute grapefruit if unavailable
1 med avocado, peeled, pitted, and sliced
1 c lump crabmeat (available at fish counter)
1 Tbsp chopped toasted skinless hazelnuts
1. Prepare dressing. Whisk together orange juice, oil, vinegar, tarragon, orange zest, salt, mustard, and pepper in medium bowl. Set aside.
2. Assemble salad. Combine lettuce, onions, and pomelos in large bowl. Toss with dressing and mound onto 4 plates. Fan out a quarter of the avocado on top of each and top with crabmeat and hazelnuts.
Makes 4 ServingsNutritional Info (per serving): 285 cal, 11 g pro, 32 g carb, 15 g fat, 2 g sat fat, 30 mg chol, 8 g fiber, 335 mg sodium
Time: 22 minutes