Pumping Iron, Veggie Style
Source: Publix Greenwise Magazine

Vegetarians are at risk for anemia because the body doesn't absorb the iron in plants as well as the iron in meat, poultry and fish. If you're not a meat-eater, choose several servings of iron-rich plant foods every day. Vitamin C boosts iron absorption, so include some C-rich foods at each meal as well.

High-Vitamin-C Foods

• Bell peppers
• Broccoli
• Cantaloupe Grapefruit
• Kiwifruit Oranges
• Orange juice
• Potatoes
• Strawberries
• Tomatoes
• Tomato sauce
  

How much iron do you need each day?
Children: 1-3 years: 7 mg/day; 4-8 years: 10 mg/day; 9-13 years: 8 mg/day
Males: 14-18 years: 11 mg/day; 19+ years: 8 mg/day
Females: 14-18 years: 15 mg/day; 19-50 years: 18 mg/day; 51+years: 8 mg/day
Pregnancy: 27 mg/day

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Foods we like!
We have been enjoying the products below for years. These are all local companies who continue to make great products year after year.  Many of these products are available nationally or on the companies website. We hope you enjoy these as much as our family does.

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Grilling fruits and vegetables

Grill the fruits or vegetables until they're lightly browned. The key to grilling fruits and vegetables is to use low heat. Coals are ready when you can hold your hand safely about 5 inches above the heat for about five seconds.

Ideas for Veggies

Fast-grilling vegetables take about five to seven minutes to cook. These include asparagus, broccoli, eggplant, okra, onion slices, pepper chunks, strips of summer squash and tomato wedges. Root vegetables, such as beets, winter squash, potatoes and sweet potatoes, take about 20 to 45 minutes to cook, depending on whether they're whole, halved or cut in slices. Wrap these types of veggies in foil with a drizzle of oil and a sprinkling of spices and herbs.

Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing, or brush them with olive oil. Or, combine olive oil & balsamic vinegar (if you can get a fruit flavored vinegar all the better!) and lightly brush the veggies while they are grilling. This imparts a great flavor and kids really like it as well. Grill until tender, turning only once.

Try these ideas for cooking vegetables on the grill:

• Marinate a large portobello mushroom in salad dressing (Annie’s Shitaki Mushroom Dressing would be great!) and grill it like a burger. Serve on a bun or alone.

• Soak ears of corn in water for 30 minutes then grill in the husk for 15 to 20 minutes. Remove the silk before grilling.

• Cut vegetables such as squash, peppers, onions and mushrooms into equal-sized pieces. Toss fresh fruit juice or vegetable broth and wrap in aluminum foil before grilling for 5-10 minutes.

• Another great veggie to wrap in foil are tomatoes. Cut fresh juicy tomatoes in half crosswise, brush with olive oil, and add salt, peppe. Wrap in foil and grill sliced side up for six to eight minutes.

Special tips for Fruits
Slice fruit in half and remove pits and cores, if any. Grill with pulp side down to start, then turn over. Sprinkle a small amount of brown sugar after grilling if you want a little extra sweetness.

Fruits generally take three to five minutes to cook. Thinly sliced fruit may take less time. Thicker pieces of fruit, such as halved peaches or pears, may require a little more time. Keep in mind that fruit can burn easily because of its sugar content, so watch it closely.

Here are some ideas for grilling fruits:

* Cut fruit, such as apples, pears and peaches, into chunks, brush lightly with canola oil, and place on skewers or wrap in foil before grilling. A sprinkle of cinnamon before grilling adds a flavorful touch.
* Sprinkle brown sugar onto 1/2-inch-thick pineapple slices. Grill the slices, turning a few times, until browned, about five minutes.
* Brush pear wedges with lemon juice and grill, turning a few times, until they begin to brown, about two to four minutes. Add to a mixed green salad.

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