Wonder Vegetables

With not just vegetable prices skyrocketing unprecedently,but also prices of some of the regularly eaten pulses reaching to almost a 100 for a kilo has brought down the per capita consumption of few of the popular protein-rich food sources along with many micronutrients available in veggies. Whatever the reason for this sharp price hike may be,the end result is low-nutrient availability and consumption amongst masses. For an upper middle-class urbanite to get four to five servings of vegetables and fruit a day seems an unacknowledged blessing. Nutrition science recommends eating five to seven helpings a day. This pretty much defines India’s health statistics in a nutshell. If the soaring prices of vegetable,fruit and pulses are upsetting household economics only marginally for many,the irony remains that more percentage of their food budget is being spent on processed,pre-packed and ready-to-eat food which is devoid of nutrients. On consuming more fresh vegetables and fewer or no processed foods,our bodies consequently respond better with cleaner and unclogged arteries,balanced blood sugar and a lower toxic overload in our bodies.

Taking advantage of the seasonal availability of veggies and the flexibility in purchasing power of the same,sneak in vegetables in every meal. One reason we do not get enough vegetables is because many of us consider them merely a side dish to lunches and dinners. Sneak in leaves as purees in chapatti/parantha dough,fill in veggies in spaghetti or pasta sauce,drop finely chopped veggies into whisked eggs for your egg breakfast. Carrot and celery sticks,cucumber and raddish slices,string beans,peas,tomatoes,colourful bell pepper strips are healthy and contain virtually no calories. Served on a platter,they furnish antioxidants and micro-nutrients at the same time providing their unique taste and a satisfying crunch. Eaten before or along with the main course,they help in substantially cutting the consumption of calorie dense main course dishes. Try out this Mediterranean-style combination of grilled veggies for boosting vitamin C and B complex vitamins. Bon Appe’tit!

GRILLED VEGETABLES WITH BALSAMIC GLAZE

1 red bell pepper,cut in 2 cm strips,1 medium zucchini,sliced,1 red onion,thinly sliced,Portobello mushrooms,stem removed and cut into strips,yellow pumpkin,strips with skin,aubergine,long thin strips,extra virgin olive oil,2 tbsp,dried oregano,1 tsp,balsamic vinegar,1 tbsp,salt,1/4 tsp,black pepper,1/4 tsp,garlic powder,1/4 tsp.

METHOD: Preheat a grill or barbecue. Lightly coat a grill rack with non-stick spray. Combine bell pepper,zucchini,onion and mushroom in a large bowl. Sprinkle with oil,garlic powder and oregano. Toss to coat evenly. Place all the veggies on the rack in a single layer. Grill for 6 to 8 minutes until vegetables are just crisp-tender and lightly flecked with brown on both sides. Arrange the vegetables on a platter. Mix balsamic vinegar,salt and pepper in a small bowl and brush over vegetables. Serve hot with tacos or stuff inside a pita.

(The writer is a city-based food and diet consultant who can be contacted at adda.mehrotra@gmail.com)