Nutrition News by Charlyn Fargo

Eating more vegetables and fruits continues to be good advice. The problem is putting that into practice.

If you're looking for some vegetarian recipes, Madhu Gadia, a registered dietitian, has a few to try, published recently in her new book, "The Indian Vegan Kitchen."

"Everyone should be eating more vegetables, and they're looking for recipes that have more flavor," said Gadia, who also authored "New Indian Home Cooking" and has taught local cooking classes in Ames, Iowa.

Don't think curry when Indian food is mentioned — that's just one of many spice blends that Gadia uses in the book, which has been featured in the October issue of Oprah's "O" magazine. The new book is egg-free and dairy-free with quick and healthy recipes.

"I grew up surrounded with vegetarian food," she said. "In India, being vegetarian is considered 'normal' and eating meat is an anomaly. Even meat eaters eat vegetarian meals several times a week.

"Working as a dietitian, I have seen the traditional American diet change over the last couple of decades. I live in the Midwest, where meat and potatoes are the staple, and encouraging people to eat more vegetables is a constant challenge."

Her answer is to try Indian vegetarian dishes that are full of flavor.

Q and A:

Q: What time of day is exercise most helpful?

A: Time of day is not the most important influence on the benefits of exercise. The best time for activity is when you'll do it. Overall, whether for weight control or disease prevention benefits, time of day does not seem to make much difference. Many people find that getting in at least some physical activity at the beginning of the day makes it less likely to get pushed aside by other items on the "to do" list. Even if they don't initially love getting up a little earlier to make sure there's time, they often end up deciding it starts the day on a great note. However, if your mornings are so hectic that you end up skipping the activity you planned, try to find a time of day that you can more successfully keep open. Some evidence suggests that strength training (e.g. with weights or elastic resistance bands) is most effective through the afternoon and early evening, and greater flexibility then decreases chance of injury.

As for other influences, people with diabetes need to talk to their physician or diabetes educator about what timing in relation to meals is best for them.

People training for races or other athletic events may most successfully train at the same time of day the event occurs. If your activity is early morning outdoor walks, you may want to consider adjustments in time or place during winter months if morning darkness is a safety concern. — American Institute for Cancer Research

POPCORN SURPRISE

That medium popcorn and soda at the movies may be giving you more than you bargained for in terms of calories and fat. The Center for Science in the Public Interest calculates that medium popcorn and soda at 1,610 calories and 60 grams of saturated fat — equal to three McDonald's Quarter Pounders or the calories in two sticks of butter. Beware.

RECIPE

Here is a recipe for Black-Eyed Pea Dip from "The Indian Vegan Kitchen" by Madhu Gadia. It is a great appetizer that is low in fat and full of flavor.

Black-Eyed Pea Dip

1 (16-ounce) can black-eyed peas or 1 1/2 cups frozen black-eyed peas

1 tablespoon canola oil

1/4 teaspoon cumin seeds

1/4 teaspoon turmeric

1/4 teaspoon cayenne pepper

1 teaspoon ground coriander

1/2 teaspoon salt

1/2 cup water

1/4 teaspoon garam masala

2 teaspoons lemon or lime juice

2 tablespoons cilantro (garnish)

1/2 cup red onions, finely chopped (garnish)

Pita chips

Drain and rinse black-eyes peas. Set aside. Heat oil in a nonstick fry pan on medium-high heat. Add cumin seeds; cook for a few seconds until seeds are golden brown. Add black-eyed peas and stir. Add turmeric, cayenne pepper, coriander, salt and water. Stir to mix. Bring to a boil. Cover with lid and reduce heat.

Simmer for about 10 minutes, until most of the water has been absorbed. Remove from heat. Stir in garam masala and lemon juice. Transfer to a serving platter and garnish with cilantro and finely chopped red onions. Serve as is or with pita chips. Serves 8-10, 1/4 cup serving size.

Per serving: 38 calories, 1 g protein, 5 g carbohydrate, 2 g fat, 1 g fiber, 180 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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