Lighten Up!

Spring has finally arrived, and so have the veggies!  Let’s stick with the theme of eating cleanly and lightening up those meals by incorporating fresh, vibrant vegetables into more of our meals.  A tasty trick to eating lighter this spring is to substitute hearty starches, such as pasta, with nutrient rich vegetables – and I am not talking about salads!  While salads can be wonderfully nutritious, let’s think “outside the box” and get creative with other, highly nutritious vegetables to create easy, one-dish meals that will leave you feeling light and completely satisfied!


A perfect example of a light, healthy meal is the following recipe from the July 2006 issue of Parade Magazine. I have modified it from the original recipe as I always add quite a bit of spinach for extra nutrients, as well as a beautiful bright green color. Once the dish is done, I serve it over a small spoonful of some whole grain, such as barley, couscous or brown rice.

5 large tomatoes
3 Tbsp olive oil
2 tsp minced garlic
3/4 tsp salt
3/4 tsp fresh pepper
1 1/2 pounds large shrimp (peeled & deveined), rinsed & patted dry
4 handfuls of fresh spinach
1/2 cup parsley
2 Tbsp lemon juice
1 cup feta cheese

Preheat oven to 450. Place tomatoes in 9 x 13″ baking dish. Spoon oil & garlic over tomatoes. Sprinkle with salt & pepper. Place on top rack of oven & roast for 20 minutes. Remove baking dish from oven & stir in shrimp, spinach, parsley & lemon juice. Sprinkle with feta. Place back in oven for 10-15 minutes.

APPROXIMATE NUTRITION: calories 251, CHO 11g, fat 14g, protein 23 g, Na 479 mg

Some of my favorite vegetables I use in place of starches are zucchini, spaghetti squash, cabbage, eggplant, beets, and French beans. If you’re looking for new ways to use these ingredients, go to and to find many easy recipes for each of the items listed.  Whether they’re from the grocery store, the local farmer’s market or your own backyard, make a point to incorporate vegetables into your meals this spring!

– Liz Erker, RD