Ross Hauser, M.D.,
Marion Hauser, M.S.,R.D
and Nicole Baird

Looking Great Means Eating Vegetables!
Otter need 50% protein / 25% fat / 25% carbs as the staple of their diets. Making the most out of those 25% carbs will make you feel and look great for the holidays. Get rid of the bad carbs and enjoy the benefits of these vegetables.

Bell peppers
Red, green, yellow or orange, they are packed full of antioxidant power with vitamin C, vitamin A, and also contain a number of B vitamins. They are versatile and can be used in many recipes. Our favorite use is to chop them and add to tuna or chicken salad, or stuff with ground beef and cheese for some yummy stuffed peppers! Try them roasted (char the skin under the broiler, place in an ice bath and peel the skins, then salt).

Artichokes
This vegetable is a fun one! After boiling or steaming a whole artichoke, the leaves can be pulled off and dipped into butter, vinegar, or an aioli sauce. The hearts can be used on top pf a delicious salad or in a dip. Artichokes have great immune-boosting potential due to the phytonutrients and antioxidants found in them. They are also considered anti-aging and anti-cancerous.

Brussels Sprouts
Full of vitamin K, vitamin A, vitamin C, and folate, Brussels sprouts protect against disease, including cancer, and are great detoxifiers. They have been shown to clear harmful compounds out of cells. Tossed with olive oil, salt, pepper, crushed red pepper and roasted until crispy, they are delicious!

Eggplant
Deep purple, full of flavor, and full of antioxidants, eggplant is a great addition to any diet. It contains a certain anthocyanin phytonutrient that prevents cell membranes from damage, specifically in the brain. It can certainly be called “brain food”. How do you prepare it? Try it with Italian sausage - slice two Italian sausages into chunks and sauté in a pan along with a little olive oil and a couple cloves of chopped garlic. Chop a medium eggplant into bit size chunks and toss in with the sausage, sautéing until just cooked. Add a couple chopped fresh tomatoes and stir until bubbly. Add some basil and Asagio cheese and you have a delicious meal.

Spinach
Of course it can be used as the base for a salad, but sautéed spinach can add great flavor for an interesting healthy side dish. Use olive oil, garlic and peanuts (or any other nut), for a hearty, flavorful vegetable dish!

Cabbage
This antioxidant rich vegetable is not just to accompany corned beef! Bacon and sausage are other great pairings. Spices such as dill, thyme, and nutmeg can really bring out a lot of flavor for any variety of cabbage.

Carrots
Carrots as side dish or a typical pairing would be with pot roast, which adds some essential nutrients to the standard meat meal!

Cauliflower
Steamed with a little cheese or even just topped with sea salt and pepper can spice it up a lot.

Marion and Nicole discuss cruciferous vegetables
while they prepare two wonderful recipes

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