One of the best diet overhauls around is to boost your daily intake of a variety of vegetables. Doing so can reduce your risk for cancer, heart disease, high blood pressure, diabetes, and extra pounds.

Adding the following recipes to your repertoire is an easy and flavorful way to make it happen.

Fresh ginger gives the Vegetables with Sesame-Ginger Dressing an Asian flair. The Italian Vegetable Bake is low in sodium and prepared without added fat.

LEGEND:
VERY LOW FAT: Recipes with 10 gm of fat or less per serving.	LOW CHOLESTEROL: Recipes with 30 mg of cholesterol or less per serving.		LOW SODIUM: Recipes with 240 mg of sodium or less per serving.

Vegetables with Sesame-Ginger Dressing

2 T . low-sodium soy sauce
1 t. rice wine vinegar
1/2 t. sesame oil
1 t. honey
1/2 t. fresh ginger, grated
2 c. fresh green beans, cut into 2-inch pieces
1/4 c. water
2 c. fresh broccoli florets

Whisk soy sauce, rice vinegar, sesame oil, honey, and ginger together to make the dressing. Set aside.

Place green beans with water in covered bowl; microwave on high for two to three minutes. Remove cover carefully, allowing steam to escape away from you; stir green beans and add fresh broccoli florets. Cover and microwave together on high for two minutes. Drain green beans and broccoli; while still warm, mix in dressing. Let vegetables chill in refrigerator until ready to serve. Serves four.

Per Serving
Calories	42
Fat	1 gm
Calories from fat	21%
Cholesterol	0 mg
Sodium	317 mg
Carbohydrates	8 gm

Italian Vegetable Bake

1 28-oz. can whole tomatoes
1 medium onion, sliced
1/2 lb. fresh green beans, sliced
1/2 lb. fresh okra, cut into 1/2-inch pieces
3/4 c. green pepper, finely chopped
2 T. lemon juice
1 T . fresh basil, chopped
1-1/2 t. fresh oregano leaves
3 medium zucchini, cut into 1-inch cubes
1 medium eggplant, peeled and cut into 1-inch cubes
2 T. grated Parmesan cheese

Preheat oven to 325 degrees. Drain and coarsely chop tomatoes. Save juice. Mix together tomatoes, reserved juice, onion, green beans, okra, green pepper, lemon juice, and herbs in a 13-x-9-inch glass baking dish. Cover and bake 15 minutes.

Mix in zucchini and eggplant and continue baking, covered, 60 minutes or until vegetables are tender. Stir occasionally.

Just before serving, sprinkle top with Parmesan cheese. Serves nine.

Per Serving
Calories	54
Fat	1 gm
Calories from fat	17%
Cholesterol	2 mg
Sodium	172 mg
Carbohydrates	10 gm

Recipes from the National Heart, Lung, and Blood Institute/National Institutes of Health

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