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Publix GreenWise Market Magazine - August 2008

Take Stock of Veggies
"The most indispensable ingredient of all good home cooking: love for those you are cooking for." - Sophia Lauren

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Veggie Bowl

Take Stock of Veggies
You don’t have to be a vegetarian to appreciate the flavor and versatility of vegetable stock. Good stock is the foundation of great soup and also serves as a fundamental ingredient in many sauces, adds flavor and liquid to stir-fries, and is a critical component of risotto. Follow these step-by-step instructions for a tasty starter stock.

Classic Vegetable Stock
 4 medium yellow onions, unpeeled
 4 medium organic carrots
 3 medium organic potatoes
 2 medium parsnips, turnips or rutabagas
 1 small head organic cabbage
 1 tablespoon organic olive oil
 8 cups water
 1 teaspoon salt
 ½ teaspoon organic dried basil, crushed
 ¼ teaspoon ground black pepper

ONE Thoroughly scrub all vegetables; cut off root and stem ends. Do not peel vegetables unless they are coated with wax. Cut onions into wedges. Cut carrots, potatoes, parsnips and cabbage into 2-inch pieces. In a 7- to 8-quart Dutch oven heat oil over medium-high heat. Add vegetables. Cook, stirring frequently for about 15 minutes or until vegetables start to brown. Stir in the water, salt, basil and pepper. Bring to a boil; reduce heat. Simmer,  uncovered, for 1 hour.

TWO Strain stock through a large sieve or colander lined with two layers of 100% cotton cheesecloth. Discard vegetable mixture. Use stock hot. Makes about 4 cups of stock.

Nutrition Facts per 1 cup of stock: 30 cal., 3 g total fat (0 g sat. fat),
0 mg chol., 596 mg sodium, 0 g carbo., 0 g dietary fiber, 0 g protein.

Brown Mustard

Hold the Mayo
Condiments add zest to sandwiches, burgers and hot dogs, but they can also add unwanted calories and unhealthy fats. Fortunately, you don’t have to settle for bland. You can have a healthier sandwich and eat it too with these tasty condiments. All typically contain 3 or less grams of fat and 40 or fewer calories in a 1-tablespoon serving.

• Barbecue sauce
• Chili sauce
• Chutney*
• Horseradish*
• Italian dressing, low-calorie
• Ketchup
• Mustard: yellow, Dijon** or brown
• Pickle relish
• Ranch dressing, fat-free
• Salsa*
• Teriyaki sauce, reduced-sodium

PRODUCT TIP: Looking for an organic option to perk up everything from burgers to hoagies? Try Publix GreenWise Market Organic Mustard, available in creamy yellow, tangy Dijon and spicy brown flavors.

Basic Black
Foods Make a Bold Fashion Statement
lack foods, all the rage in Asia, are making their way onto the American culinary scene. These foods get their dark tint from anthocyanins, plant pigments that provide antioxidant protection.
Anthocyanin-rich foods range from reddish to dark blue in color. The more anthocyanin, the darker—or blacker—the hue, says Clifford Beninger, a researcher at the University of Guelph in Ontario, Canada. Beninger and his colleagues looked at the health benefits of a dozen different beans and found that black beans had greater levels of antioxidant activity than other varieties.
Other examples of anthocyanin-rich foods include blackberries, black plums and black popcorn (which has a naturally occurring black shell but pops white). Always tasteful, basic black can’t be beat, even when it’s on your plate.

The Burger Report
There’s a summer’s worth of burgers out there so why not switch up your grilling choices? Here’s a nutritional comparison of some meaty options.

  Calories Protein (gm) Fat (gm) Saturated Fat (gm) Cholesterol (mg) Sodium (mg)
Ground Beef 85% Lean* 212 22 13 5 76 61
Ground Turkey* 200 23 11 3 87 91
Ground Pork* 252 22 18 7 80 62
Veggie Burger (one 2.5-ounce frozen patty) 124 11 4 1 4 398
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