“Baked Cauliflower with Anchovies” For "National Fruits & Veggies Month"

 How many fruits and vegetables does your family eat a day? Do you think they are eating enough? September is "National Fruits & Veggies Month"and unfortunately the majority of Americans are not eating enough fruits and vegetables. Eating more fruits and vegetables may reduce the risk of contracting certain diseases, including heart disease, high blood pressure, diabetes, and some cancers. However, it can be difficult for many Americans to eat the recommended amounts of fruits and vegetables because they might not be easily accessible, available, or affordable. Children eat more fruits and vegetables at some schools where they have a variety of choices, such as those provided in a self-serve salad bar. 

Here are some ways to increase your fruit and vegetable intake! Have a piece of fruit or a glass of juice at breakfast daily. Stock up on dried, frozen, and canned fruits and vegetables. Grab an apple, orange, banana, pear, or other piece of portable fruit to eat on the go. Snack on raw veggies like baby carrots, pepper strips, broccoli, and celery. Pick up ready-made salads from the produce shelf for a quick salad anytime. Pile spinach leaves, tomatoes, peppers, and onions on your pizza. Add strawberries, blueberries, bananas, to your oatmeal, pancakes, or toast. Stash bags of dried fruit in your car and at your desk for a convenient snack. Stir fresh or frozen vegetables into your pasta, noodles, or omelet. Whip up smoothies made from fresh or frozen berries, ice, and yogurt. 

*****Note: I have a new widget on the right side of my blog, called Seasonal Foods. It shows the month that we are in and the foods that are in season for that month. This is a perfect tool to use to buy fresh and in season fruits and veggies. Plus it is fun!..Don‘t forget to support your local farmer‘s market for your in season produce.

Make Colorful Food Choices:

Include Blue/Purple foods to help maintain: a lower risk of some cancers, urinary tract health, memory function, and healthy aging. Get blue/purple every day with foods such as: blackberries, blueberries, black currants, dried plums, elderberries, purple figs, purple grapes, plums, raisins, purple asparagus, purple cabbage, eggplant, and potatoes (purple-fleshed).

Include Green fruits and vegetables to lower your risk of some cancers, vision health, and strong bones and teeth. Go green every day with some of these: avocados, green apples, green grapes, honeydew melon, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, Broccoli- Rabe, Brussels sprouts, Chinese cabbage, green beans, green cabbage, celery, cucumbers, endive, leafy greens, leeks, lettuce, green onion, okra, peas, green pepper, sugar snap peas, spinach, watercress, and zucchini.
 
White/tan, and brown fruits and vegetables to get all the health benefits by including foods such as: bananas, brown pears, dates, white nectarines, white peaches, cauliflower, garlic, ginger, artichoke, kohlrabi, mushrooms, onions, parsnips, potatoes, shallots, turnips, white corn.

Yellow/orange fruits and vegetables contain vitamin C, they include: yellow apples. apricots, cantaloupe, yellow figs, grapefruit, golden kiwifruit, lemon, mangoes, nectarines, oranges, papayas, peaches, yellow pears, persimmons, pineapples, tangerines, yellow watermelon, yellow beets, butternut squash, carrots, yellow peppers, yellow potatoes, pumpkin, rutabagas, yellow summer squash, sweet corn, sweet potatoes, yellow tomatoes, yellow winter squash.

Include a variety of Red fruits and vegetables to help maintain: a healthy heart, memory function, and urinary tract health. These include: red apples, blood oranges, cherries, cranberries, red grapes, pink/red grapefruit, red pears, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, radicchio, red onions, red potatoes, rhubarb and tomatoes.

Lastly the good news is, communities, health professionals, businesses, and families can work together to encourage people to eat more fruits and vegetables. Make a difference: Spread the word about tips for healthy eating and encourage communities, organizations, families, and individuals to get involved.

This recipe is one that my mom has made many times and it is outstanding! This recipe is so yummy especially when you bake it and the spaghetti gets crispy. You don’t even taste the anchovies, they melt and it gives the dish a wonderful aroma and flavor. Enjoy! 

 
"Baked Cauliflower with Anchovies” 
         

Ingredients:                                                                       
1 large cauliflower- washed and cut in florets
3 medium onions (sliced)
3 cans of anchovies                                                            
Salt and Black Pepper
1 lb. of spaghetti
Vegetable oil to sauté
Pecorino Romano grated cheese

Directions:
Boil water and cook your spaghetti. Drain and leave on the side. After washing and cutting cauliflower put in large pot with water and par-boil until tender. In another large pot put a thin layer of oil on bottom. Put in onions and sauté, then add anchovies and mix with the onions. When cauliflower is cooked and drained (save some water) put in with onions and anchovies. Add some liquid from cauliflower cooking water, (not too much) not quite covering the cauliflower. Stir together carefully. In baking pan spoon some cauliflower mixture into pan. Place 1/2 of pasta on top of cauliflower. Sprinkle grated cheese on top. Then arrange another layer of cauliflower mixture and then spaghetti, grated cheese on top again. Bake for about 25-30 minutes at 350 F. should be lightly browned and crispy. You can serve with a big tossed salad and according to your taste add extra grated cheese on top.  Abbondanza!!

Till Next Time………………………………............

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