Veggies to go

The vitamins and nutrients in vegetables provide healthy skin, teeth and gums, as well as providing, protecting, and preparing our inner body as well.

Veggies are also high-fiber and low-fat - can't get much better than that!

Veggies not only rev up our energy, they help lower our risk of certain types of cancer and decrease the risk of high blood pressure, heart disease, stroke and most common forms of diabetes.

What a deal!

Many of these veggies can go together in one baggie for those who are traveling, eating lunch at school or work, or just want to have a handy snack pack to grab during the day.

Sliced, diced (large chunks), or "coined", the vegetables highlighted on this lens make a delicious low calorie snack or a vitamin-packed addition to any meal.

Try any of them with the dip recipes for additional flavor. Watch the calorie count, if necessary.

Most carrots are eaten raw which makes them a perfect on-the-go veggie. And yes, they are low in calories too!

For the best taste, choose long, narrow carrots. Avoid carrots that are bendable or are withered. Freshen limp carrots in a bowl of ice water. Remove any attached greens before storing in a plastic bag in the refrigerator.

Julienne or cut carrots into "coins" for easy transport, whether in a lunchbox or in a baggy for snacking in the car.

Available year-round provides plenty of opportunity to add this versatile vegetable to your on-the-go list.

Buy stalks that are firm and unblemished with green, not yellow, leaves. Clean with water and a kitchen scrub brush if necessary. Celery can stay refrigerated in a plastic bag for up to two weeks.

Cut in handy slices or bite-size pieces and place in a baggy to go. Good for an in-the-car or roadside break.

These three cheese dip recipes are from my recipe file box. Each one is a little different - I couldn't decide which one to choose so I decided to share all three and let YOU decide which is best.

1. Chili Con Queso

1 jar Cheez Whiz
1/2 tsp garlic powder
1 can chopped chili peppers

Mix ingredients together. Let the ingredients settle for a couple of days for a hotter taste. Great with celery sticks. See, a quick and easy recipe from my aunt.

2. Cheese Dip

1/2 lb Velveeta cheese, cubed
2 Tbs milk
1/3 cup dairy sour cream or plain yogurt
2 Tbs finely chopped green pepper
1 Tbs finely chopped onion
1 Tbs chopped pimento

Heat cheese and milk over low heat; stir until sauce is smooth. Add remaining ingredients; mix well. Heat thoroughly. Serve warm with vegetable dippers. Makes 1 2/3 cups.

3. Dip Ole

1 pkg chedder cheese sauce mix
1/4 cup mayonnaise
2 T. chopped onion
2 T. chopped pimento
2 T. chopped green pepper
Dash Tobasco

Prepare sauce mix, decreasing milk to 1/2 cup. Add remaining ingredients; mix well. Serve hot.

There you go - three cheese dips to choose from. Try all three and let us know which one you liked the best.

With a myriad of pepper choices at the grocers, the on-the-go snacker will probably want to stick with bell peppers.

Bell peppers are sweet, chunky in shape and hollow outside, and come to us in many colors. Green bell peppers are available year-round.

Buy firm, vividly colored peppers with a smooth and shiny skin. Wrapped in plastic, they can stay fresh in the refrigerator for up to two weeks.

Sliced red, yellow, and green peppers make a colorful and tasty low calorie snack.

Unlike their cousin, the snow pea, sugar snap peas remain tender and flavorful. Although they can be eaten raw, brief cooking enhances their flavor.

Sugar snap peas are available in the spring and fall. They are best eaten on the day they are purchased, but will keep a few days in a plastic bag in the refrigerator.

Broccholi is loaded with vitamin C, as much as an orange and almost as much calcium as milk. It is also known as a cancer fighter. This healthy vegetable is available year-round.

Make sure you purchase tightly formed, deep-green heads with firm stalks. If the heads are yellow, they are past their prime. Refrigerate in a perforated plastic bag for 3-4 days.

Steam broccoli until crisp-tender, then refrigerate. Chilled broccoli tastes surprisingly good when you are on the road.

The most common cucumber is a lean, green member of the gourd family. Cucumbers are usually eaten raw and are available throughout the year.

Choose firm, unblemished cucumbers. Refrigerate, unwashed, in a plastic bag for up to one week.

When ready to eat, wash the cucumber and peel, if desired. Slice in a coin-shape or length-wise, and add to your vegetarian baggie for a delicious lunch.

Although beefsteak or vine ripe tomatoes are the best known, cherry and plum roma tomatoes are sized for travel.

Cherry tomatoes are popular at salad bars, and are deep red or yellow. Plum romas are often seen on pizzas.

Do not refrigerate because the flavor will deteriorate in the cold. Store at room temperature for only a day or two after ripening. Both are available year-round.

Rinse the tomatoes well and remove any stems. Place in a plastic container for traveling to avoid squishing the little guys.

Yes, there is a difference between green onions and scallions. Green onions have a whie base that has not yet fully developed into a bulb. They also have long, straight, green leaves.

Scallions have a flat base, whereas green onions have a rounded base. They can be used interchangeably, but scallions are milder than green onions.

Look for bright green crisp tops and firm white bases. Select those with the most white on the stem.

Store in the refrigerator, wrapped in a plastic bag, for up to 5 days. Most of the onion is edible, just chop off the white roots at the base then slice as desired.

Sun drying is an age-old Mediterranean tradition that has, thankfully, made its way to the States. This delicious treat is full of intense flavor.

Sources say many of the sun-dried tomatoes on the market today are actually oven-dried in California. The tomatoes are reduced to a leathery pouch and then left, as is, or packed in olive oil.

The dried tomatoes are the best for on-the-go eating, and will last in an airtight container for a year.

Do you know there were that many kinds of radishes? Me neither. Most of us are probably the most familiar with red radishes. They are round, oval or elongated, with red skin and a crsip, white flesh.

As we sometimes found out when we were children, the vary from mild to fiery hot.

Choose radishes that are smooth, firm and red. Do not buy if they have black spots, are wilted or feel spongy. Refrigerate in a plastic bag for up to 1 week.

For the to-go crowd, wash the radishes and trim the roots just before using. Do not peel red radishes because the color brings a distinguished look to a salad or veggie baggie.

Chill radishes in ice water for an hour to crisp prior to serving.

Remove from refrigerator prior to packing to go, but don't leave in a hot car or in the sun for very long. The bright red radishes will make a colorful addition to your veggie bag.

Whether at home, work, or carrying a small cooler in your car, dips are a wonderful addition to your veggie snack pack. For those watching their weight, be sure to count the additional calories.

There are a number of dips available at your local grocery store, although homemade dips will also go perfectly with a variety of vegetables. The grocery shelves abound with regular or low-fat veggie dips.

These are not necessarily dieter-friendly, so beware of calories. Otherwise, enjoy.

1. Yogurt Dip

1 Small container of yogurt
2 tbls finely grated onion
1/2 tsp dried mint leaves
1/2 tsp salt
1/4 tsp ground coriander
pinch ground cumin

Beat all ingredients in a small bowl until well combined. Cover bowl with plastic wrap and refrigerate.

2. Blue Cheese Dip

8 oz. blue cheese, chopped
2 oz. butter, softened
1 tbls sweet white wine
2 tsp chopped fresh mint
1 tsp chopped fresh rosemary
2 tsp chopped fresh oregano
1/3 cup sour cream
salt and pepper to taste

Beat cheese and butter with an electric mixer in a small bowl until smooth and creamy. Add the wine, mint, rosemary, and oregano; mix well. Fold through the sour cream. Season to taste. Spoon the mixture into serving dishes or store if taking on the road.

3. Vegetable Dip

1 cup sour cream
1 cup mayonaise
1-2 tsp dill weed
1-2 tsp parsley flakes
1/2 tsp seasoned salt
1 pkg Hidden Valley Ranch with Buttermilk
(or French Onion)
1/2 tsp worchestershire sauce
1 dash tobasco

Combine and chill.