Learn how to increase your daily intake of vegetables in order to benefit from a healthier, more nutritious diet.
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Bea Broda: I tracked down a registered dietitian to help find out more about the health benefits of vegetables. And this dietitian Kelly Fleming has some tips on how to prepare them more quickly in the kitchen. There she is, come on. Hi Kelly, I am Bea. Kelly Fleming: Oh hi Bea, good time, you know, I am just back from the market. Bea Broda: May be I can help you carry your groceries now. Kelly Fleming: Okay. Bea Broda: Kelly, let me help you unpack these groceries. Oh, you know, I do love vegetables but I find that many of them take so long to wash and chop and peel and cook, not even mentioning the clean up afterwards. Kelly Fleming: Well, Bea you are like so many busy Canadians. They find it hard to get the recommended five servings of vegetables according to Canada’s Food Guide in everyday. More than 50% of Canadians don’t need the recommendation. Bea Broda: Well, I noticed that you have a vegetable steamer. Kelly Fleming: Yes, I steam all my vegetables. The key thing is not to boil your vegetables. When you boil your vegetables, you loose valuable nutrients into the water. When you steam them, you lock in the nutrients, the taste, the color, the texture. And Canada’s Food Guide recommends steaming as a method of cooking your vegetables. Bea Broda: Frozen vegetables? Kelly Fleming: Oh yes, this is a new way of cooking vegetables. These are frozen vegetables that you steam right in the packaging. Bea Broda: Well, I love that idea but can we rely on the nutrients in frozen vegetables. Kelly Fleming: Frozen vegetables are very nutritious. They are picked and frozen within hours, which actually locks in the nutrients, the taste, the color, the texture. Bea Broda: Well, does it take very long? Kelly Fleming: Well, we can cook something for lunch. Bea Broda: Oh, I love to try them. Kelly Fleming: This is a single serve and it cooks in less than three minutes in the microwave. Bea Broda: Oh that is very fast. And it looks like there is a lot of variety too. Kelly Fleming: There’s broccoli, and cauliflower, and corn, and peas, and squash. And this one is my favorite; it’s a blend of broccoli, green beans, green peas, and soya beans. Bea Broda: Well, and I noticed that it’s got the seal of approval from the Heart and stroke Foundation. Kelly Fleming: Oh, we have. That’s the health check; it’s part of the Heart and Stroke Foundation’s food information program. And that’s telling that this is a healthy product. There’s no additives, preservers, or sauces, just pure vegetable goodness. Bea Broda: And no mess to clean up afterwards.