Today's Nutrition Tips and Recipes

Don’t Lose Your Vegetables’ Vitamins

Water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. Keep your vitamins from escaping:

Cook vegetables in a small amount of water, just enough to keep the pan from scorching.

Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.

Cooler temperatures help preserve vitamins; store produce in the refrigerator.

Cut vegetables close to cooking and serving time to decrease the amount of surface exposed to air.

Follow these tips to get the most vitamin bang out of your vegetables.

Produced by ADA’s Public Relations Team available at www.eatright.org

Grilled Asparagus
(from Cooking Light available at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&...)

1 pound asparagus
3 tablespoons balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon low-sodium soy sauce
1/8 teaspoon black pepper
Cooking spray
Prepare grill.
Snap off tough ends of asparagus. Combine all ingredients except cooking spray in a large zip-top plastic bag; seal and marinate for 30 minutes. Remove asparagus from bag, and discard marinade. Place asparagus on grill rack coated with cooking spray; grill 5 minutes on each side or until asparagus is done.

Carrie H. Demcher, MS/RD/LD
University of North Texas
Student Health and Wellness Center Dietitian
1155 Union Circle #305160
Denton, TX 76203-5017
Phone: 940.891.6745
e-mail: carrie.demcher@unt.edu