By ANN STILLWATER
Columnist
ARS29I@PSU.EDU
Vegetables are delicious and
nutritious! Packedwithfiber, vitamins,
minerals and phyctochemicals such
as flavonoids, adding vegetables to
your diet is one of the best ways to
improve nutrition.
Three to six servings are
recommended daily for maximum
health benefits. Many folks are
concerned about their diet and work
on subtracting foods to improve
health. Focusing on adding healthy
foods is often easier, emotionally
and physically. Add vegetables to a
morning omelet, take some celery
or carrot sticks as a snack or part
of lunch, and focus dinner around
vegetables to begin changing your
dietary perspective.
Wash vegetables before cooking.
Use a vinegar and water mixture
as explained in the last issue of the
Capital Times, or just rinse in cool
water. Although some folks are very
adamant about using only organic
vegetables, research shows that non
organic vegetables are better than no
vegetables at all. The FDA regulates
which chemicals can be used on crops
to ensure safety.
Hardy vegetables such as onions,
potatoes, yams and sweet potatoes,
or winter squash are relatively
inexpensive and full of nutrients.
These vegetables may be stored in
the fridge, but if there is not enough
room, they usually keep for several
weeks at room temperature in a well
ventilated area. Onions and potatoes
should NOT be stored in plastic bags
since the plastic keeps in moisture
created by temperature changes and
leads to a short shelf life.
The “winter” vegetables listed
above are most easily cooked by
baking. Wash skins, trim off ends or
spots, peel onions, and bake for an
hour at 350 degrees. Onions, carrots
and potatoes can be sliced and will
cook quicker. Sliced vegetables can
be roasted in oil in a baking dish. Add
herbs and stir several times to ensure
even baking. The onions will melt in
a#e cewtiallu'
your mouth,
Other vegetables should be stored
in the refrigerator, preferably in
the crisper drawer to help maintain
appropriate humidity. If the drawer
is too full, store the vegetables
in a plastic bag to prevent them
from drying out as quickly. This
is especially important with leafy
greens. Thicker-skinned vegetables
such as cucumbers and summer
squash will last up to a week on a
plain refrigerator shelf.
Most vegetables are delicious
cooked or raw. Many folks prefer
the still crisp texture of vegetables
that have not been overcooked into
a mush. The most difficult thing in
cooking vegetables is timing. If the
vegetables are cut into smaller pieces,
they take less time to cook. Start
cooking vegetables after all the guests
are present to avoid having them
overcooked. Vegetables can also be
cooked ahead of time, marinated.and
served cold or at room temperature
to avoid this problem. The best way
to leam to cook vegetables perfectly
is practice and staying near the
stove or setting a timer. Through
trial and error, it is relatively easy to
have luscious, crisp vegetables that
disappear quickly.
Spinach
Wash spinach leaves well, since
there is often sand in the crevices.
Save a few pretty small leaves for
garnishes; one for each serving. Cut
out thick stems from center of leaves
to be cooked. When several leaves
are washed, stack several leaves and
cut into one-inch pieces. Cook in a
covered pan with about a quarter cup
water for about five minutes, until just
barely cooked, and no parts look raw.
Sprinkle with soy sauce or add salt.
Rinse with cold water and squeeze
out all water. Add more salt or soy
sauce to taste. Serve immediately
or refrigerate until serving time.
Arrange individual servings on small
plates and garnish with sesame seeds,
parsley or small raw spinach leaves.
Broccoli
Wash well and trim off tough outer
skin of stem. Chop stem into chunks
and cut off florets. Cook in a covered
i-se /i
pan with about a quarter cup water
for 10-15 minutes. Start pan on high
and lower heat to medium once it
has come to a boil. Test a small floret
and when done to taste, remove from
heat and serve immediately. May be
eaten plain, salted, buttered, with a
sauce, or florets may be dipped into
sauces such as salsa, cheese sauce or
dipping mustard.
The next two recipes below use
seasoned rice vinegar. Seasoned
rice vinegar has salt and a touch of
sugar, and is used for sushi as well
as a marinade. It can be bought in the
Asian section of many grocery stores
or at a specialty Asian food store.
There are several on Paxton Street
just west of the Harrisburg Mall. If
you do not want to get seasoned rice
vinegar, substitute white vinegar.
For each 3 Tablespoons of vinegar,
add 3 Vi Tablespoons sugar and 2 l A
teaspoons salt. Bring to a boil then
cool to room temperature. Any oil and
vinegar can be used for a marinade,
or substitute pre-made Italian
dressing. Olive oil and balsamic
vinegar are especially delicious, too.
Most vegetables can be substituted
for asparagus as well.
Sesame Asparagus
1 pound Asparagus
2 Tablespoons seasoned rice vinegar
or mixture from above
2 Tablespoons sesame oil
sesame seeds (optional)
Wash asparagus and snap off tough
ends. Steam in a pan with a little
bit of water for 10 minutes or until
crisp tender. Rinse in cool water
to stop cooking. Sesame oil has a
strong, roasted flavor. Marinate for
1-48 hours and serve with a garnish
of sprinkled, roasted sesame seeds
if desired.
Cucumber Salad
1 cucumber
seasoned rice vinegar or see above
Wash cucumber and peel if desired.
Some folks prefer cucumbers peeled
if there is a waxy coating on the
cucumber. Cut into thin slices and
layer in a covered dish. Sprinkle with
vinegar between layers. Refrigerate
for one to eight hours for a delicious
salad or garnish.
£amvi£aCencfar
Enjoy a free Indian lunch from
12:15 to 1:30 p.m. Tuesday, April
24 in the Gallery Lounge and learn
about fall 2007 courses which
include the option of a study tour to
India.
Word Fest 2007 celebrates writ-
ers and pre-service and in-service
teachers helping others as they write
and teach writing. Sponsored by the
Capital Area Writing Project, this
free program will be held on Thurs
day, April 19, from 5:00 until 9:00
p.m. in Olmsted Building.
April 17: SPRING LUAU: Kelly
Bell Band
Location: Zeigler Commons
Aptil 18: Voices of Africa
Things M A Afl To
You 11CCU Know
Student Activity Fee Proposals
The Student Activity Fee Commit
tee will accept Proposals for Stu
dent Activity Fee funding for this
summer and the fall 2007 semester
starting April 9. The proposals will
be for events that will take place
from June 1 to September 28. The
allocated funds must be used by
Sept. 28, 2007.
A full day of activities is in store
for Take Our Daughters and Sons
to Work Day on campus Thursday,
April 26. Registration forms have
been distributed to faculty and
staff. For more information, contact
Kim Jorich at kjsl@psu.edu
Reminder from Career Services
Nittany Lion Recruiting is our
job-posting Web site, with free
accounts available to all students.
Link to Nittany Lion Recruiting
from the Career Services home
page at www.hbg.psu.edu/careers
and click on the Nittany Lion Re-
* **
THE CAPITAL TIMES
Location: Gallery Lounge
Details
Voices of Africa is an internationally
acclaimed all-women’s acappella
and percussion ensemble which will
perform a unique blend of sour-stir
ring harmonies and African percus
sions. Free and open to the public.
April 19: Earth Day Celebration
Location: Vartan Plaza, Science and
Technology Building
April 26: Psychology Colloquium
Location: E-338 Olmsted
Details:
The final colloquium of the semester
features Dr. Zari Meilkyan speaking
on “Aproach Assessment and Reme
diation of Visual Cognitive Func
tions in Russian Lurian-Vygodsky
cruiting logo at the bottom. Follow
directions to request a new account
and once approved, complete your
profile, upload a resume and check
the site frequently. New full-time,
summer, and internship positions
are added daily. Don’t miss out on
those employers looking for Penn
State students!!
The Learning Center offers online
scheduling for any writing or math
course up to and including Cal
culus 11. Reserve a time at https://
www.richls.com/psuh . For other
courses: E-mail: tutorrequest@psu.
edu. Be sure to include the course
number! We can’t guarantee a tutor,
but we will try to find one.
Open gym volleyball will be held
every Wednesday starting Wednes
day, April 11 from 7:30 to 9 p.m. in
the CUB gym. Those interested in
participating on the women’s vol
leyball team next fall are encour
aged to attend. For more informa-
o? e
www.thecocoa
April 16, 2007
Neuropsychological Tradition.”
April 25: Spring Concert
Location: Morrison Gallery, Library
Details:
The Capital Chorale, the college’s
chorus under the direction of Marina
Cherepinsky, will perform the free
concert.
April 25: Disabilities and the Work
place
Location: Gallery Lounge
Details:
Joyce Bender, CEO of Bender
Consulting, will present an infor
mational session on the topic of
“Disabilities and the Workplace:
Employees, Employers, and Co
workers” Dessert refreshments will
be served.
tion contact Director of Athletics
Rahsaan Carlton rlcl22@psu.edu
Word Fest 2007 celebrates writ-
ers and pre-service and in-service
teachers helping others as they
write and teach writing. Spon-
sored by the Capital Area Writing
Project, this free program will be
held on Thursday, April 19, from
5:00 until 9:00 p.m. in Olmsted
Building. Attendees may choose
from sessions featuring a variety
of speakers and National Writing
Project Fellows to spark their inter-
est in writing and teaching
Attention Staff : Tappercize class
will be offered every Wednesday
and Friday from April 11 through
May 18 from 12:30 to 1:30 p.m. in
CUB room 206. No experience is
necessary for the free class. Bring
tap shoes if you have them or just
try it with regular shoes or
bare feet. The instructor is Janet
Althouse. E-mail Julie Stoehr at
jrslol7@psu.edu to sign up.
Monday-Saturday
7a m-1 Opm
Sunday Bam-4pm
312-1444
erk.com