Vibrant vegetables.

Just about everyone can say the word "phytochemical" these days. Nutrition researchers continue to identify more and more of these in our foods. The search has led to good sources of them in fruits, nuts, soybeans, grains, and vegetables. Let's focus on just a few of the phytochemicals that are now known to be in the vegetables we usually eat.

Much has been written about tomatoes and their lycopene content. One of the more than 500 carotenoids, lycopene is associated with a reduction in several cancers of the digestive tract or mouth, pharynx, esophagus, stomach, colon, and rectum. In a study of 2,706 cases and 2,879 controls in Italy, those who ate the most raw tomatoes had only half the risk of digestive tract cancer as those who ate the least.

Other studies have shown that men who consume tomatoes have a reduced incidence of prostate cancer. In a study of 48.000 men, those who consumed 10 or more servings of tomatoes per week had a 45 percent reduced risk of prostate cancer over those who consumed 1.5 servings per week. The tomato products associated with the reduction were raw tomatoes, tomato sauce, and pizza. A serving for the study was one raw tomato, 1/2-cup sauce, or two slices of pizza. Other foods with lycopene include fed grapefruit, watermelon, or pink (Hawaiian) guavas. About 90 percent of the lycopene people consume comes from tomatoes.

The allium family of vegetables--onions, garlic, chives, shallots, scallions, and leeks--includes other cancer fighters. Researchers have identified organosulfides in these foods as one of the active ingredients. Organosulfides give the characteristic strong smell associated with onions and garlic, and they make us cry when we slice onions. In fact, the stronger the smell and the more we cry, the greater the amount of organosulfides in the food.

Half an onion per day reduces the risk of stomach cancer by half. Garlic reduces the risk for heart disease. One half to one clove of garlic per day reduces serum cholesterol by 9 percent. It may also reduce blood pressure and blood-clot formation. Other researchers are seeking clues to the allium family's role in immunity as perhaps antiviral and antibacterial agents.

The phytochemical list--broccoli, cauliflower, brussels sprouts, and cabbages--include: isothiocyanates, dithiolthiones, sulforaphane, indole-3-carbinol. All of these fight cancers.

The list of phytochemicals includes at least 25 different classes of chemicals, with many specific chemicals in each class. New chemicals are regularly identified and investigated for their health-promoting properties. Individual foods contain many of these chemicals; the tomato is made up of 10,000 different chemicals. Factors within the foods make phytochemicals more available and usable to the body. While supplements may pick out a single chemical, many others are needed. Perhaps most have not even been identified as yet, and certainly not bottled. Save your money and choose a variety of good foods, including vegetables. These recipes will add carotenoids and organosulfides and much more to your diet; those are only two of the 25 classes of phytochemicals. Enjoy good foods with all their health-promoting properties.

Tomatoes and Crispies

3 medium tomatoes, diced
1 small grow pepper, diced
2 medium cucumbers, thinly sliced
1/4 cup minced parsley
3 grow onions (including green parts),
  thinly sliced
1/4 cup lesson juice
1/4 cup olive
1/2 t. salt

Place tomatoes, pepper, cucumber, parsley, and green onion in a salad bowl. Beat together lemon juice, olive oil, and salt. Pour over vegetables; toss, and serve. Serves 4. Calories per serving: 167; protein: 2 grams; fat: 14 grams.

Pasta With Garlic and Tomato

1 pound fettuccine
1/3 cup olive oil
2 pounds rip tomatoes, peeled and diced
  salt to taste
4 cloves garlic,
1/4 cup fresh chopped basil
1/4 cup grated Parmesan choose

Bring a large pot of salted water to a boil; cook fettuccine just until tender. Drain pasta and transfer to a large bowl; add 1 tablespoon of the olive oil and toss gently. In a separate bowl, mix tomatoes, salt, garlic, remaining olive oil, and basil. Let stand for 1 or 2 hours. Place fettuccine on a large platter, top with tomato mixture and sprinkle with grated Parmesan cheese. Serves 4. Calories per serving: 310; protein: 9.5 grams, fat: 11 grams.

Hearty Minestrone

1 cup dried Great Northern beans,
  rinsed and drained
3 cups water
2 large onions, chopped
1 T. olive oil
2 large carrots, sliced
2 celery stalks, thinly sliced
2 cloves garlic, minced
1 28-ounce can tomatoes
2 T. dried basil
8 cups water
1 medium turnip, peeled and diced
2 cups chopped chard leaves
1/2 cup shelled fresh or frozen peas
5 cups hot cooked rice
2 cups shredded cabbage
  salt to taste
1/4 cup chopped parsley

Place beans in a large bowl with 3 cups water. Cover and let stand for at least 8 hours. Drain, discarding soaking liquid. (To shorten the soaking period, place beans in a 2- to 3-quart pan with 4 cups water [no salt]. Bring to a boil, then boil briskly, uncovered, for 2 minutes.

Remove from heat, cover, and let stand for 1 hour. Drain, discarding soaking liquid.) In large kettle, saute onions in oil until translucent. Add carrots, celery, garlic, tomatoes (coarsely chopped, along with their liquid), basil, drained soaked beans, and the 8 cups of water. Bring to a boil, cover, reduce heat, and simmer until beans are tender (3 1/2 to 4 hours). Add turnip to soup and boil gently, uncovered, for 10 minutes. Mix in chard and peas and cook for 3 more minutes. Blend in rice and cabbage and cook, stirring occasionally, just until cabbage is wilted and bright green (3 to 5 minutes). Add salt if needed. Serve with chopped parsley to sprinkle over each serving. Serves 10. Calories per serving: 215; protein: 7 grams; fat: 2 grams.

Garlic Bread With Herbs

1 16-ounce loot French broad
1/2 cup soft margarine
1 medium clove garlic, minced
1 t. oregano
1/4 cup grated Parmesan choose

Cut bread into 1 1/2-inch-thick slices, or split lengthwise. Blend together margarine, garlic, and oregano. Spread on bread. Sprinkle with cheese. Broil until top is light brown and bubbly, 2 to 3 minutes. Serves 16. Calories (1 slice): 156; protein: 4 grams; fat: 7 grams.

Watercress Dip With Walnuts

3 cups watercress, washed and
   trimmed
3/4 cup fresh small basil leaves
6 garlic cloves, minced
1/3 cup olive oil
1 cup ricotta cheese
3/4 cup light whipping cream
1/2 cup finely grounds walnuts
1/4 cup minced green onions
   (including green part)
1/4 t. salt

In a blender, combine watercress, basil, garlic, olive oil, and ricotta cheese. Blend to form a paste. Add cream and blend only until mixed (do not overblend). Place mixture in a bowl and stir in walnuts, green onions, and salt. Mixture will thicken as it stands. If refrigerated, mixture will keep up to 10 days. Serves 16 (2 tablespoons per serving). Calories per serving: 98; protein: 2.7 grams; fat: 9.4 grams.

Use as a vegetable dip for broccoli or cauliflower florets, celery or carrot sticks, radishes, cucumber, jicama, or any other crisp, fresh vegetable.

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Dressing:
2 T. lemon juice
1 clove garlic, minced
1/2 t. salt
1/4 t. dried oregano
1/4 cup olive oil
1/2 cup sliced black olives

Salad:
4 cups torn red led lettuce
4 cups torn green leaf lettuce
1/2 cup thinly diced red onion
1 medium tomato, diced
1 small green pepper, seeded and chopped
1/3 cup crumbled fats cheese

In a small bowl combine lemon juice, garlic, salt, and oregano. Use a whisk or fork to beat in oil gradually. When blended, add olives. Allow to marinate for 30 minutes. In a salad bowl, combine lettuce, red onions, tomato, and green pepper. Toss gently with olives and dressing. Sprinkle with cheese. Serves 6. Calories per serving: 135; protein: 2.6 grams; fat: 12.6 grams.

RELATED ARTICLE: Autumn Broccoli Salad

3 T. lemon juice
1/2 cup olive oil
1/4 cup grated Parmesan cheese
1/8 t. garlic powder
  salt to taste
2 pounds broccoli
1 pint cherry tomatoes, halved
1/3 cup minced green onion

In a small bowl, whisk together lemon juice, oil, 2 tablespoons of the Parmesan cheese, and garlic powder. Season with salt. Cover and set aside for at least 1 hour. Trim broccoli and cut into florets (reserve stalks for soup, if desired). Bring a large Pat of lightly salted water to a boil over high heat, add florets, and cook until just tender-crisp. Cool. In a large bowl, toss broccoli, tomatoes, green onions, and dressing. Sprinkle with remaining Parmesan cheese. Serves 6. Calories per serving: 175; protein: 7 grams; fat: 14 grams.

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1 large pita bread
1 t. olive oil
1/4 cup chopped and seeded tomatoes
1/4 t. minced garlic
1/8 t. Italian seasoning
1/4 cup Mozzarella cheese
  optional toppings

Preheat oven to the highest setting (450-550 [degrees] F). Place the pita bread on a baking sheet and brush lightly with olive oil. Top with tomatoes. Scatter garlic and Italian seasoning. Top with cheese. (Before cheese layer, add other toppings, such as: 1/4 cup meat alternatives, broken in pieces: sliced olives; mushrooms; pineapple chunks: cashew nuts; bell pepper slivers: or other vegetables.) Bake until crust is crisp and browned. 10 to 15 minutes.

RELATED ARTICLE: FYI

For everyday vegetable cookery, just steam washed, trimmed, sliced/chunked fresh vegetables in 1/4 inch of water in a saucepan. Add a light shake or two of salt. Boil until crispy-tender. This method of cookery should leave the colors bright and brilliant; the flavor should be at its peak, the texture superb, and the nutrients will be retained.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate Professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.