Mollie Katzen is standing before a crowd of foodies, holding a plate of simply prepared green beans. Their vibrant color jumps off the plate, and the air is filled with the bold, spicy scent of fresh garlic. All the food lovers in attendance draw a little closer, hoping to catch a whiff and, if they’re lucky, a free sample. They know: If anyone can make a plate of veggies worthy of such desire, it’s Katzen.   She may not have a cooking show or a magazine bearing her name, but to many healthy cooks–not to mention some of the country’s most esteemed dietitians and public health experts–she is nothing less than an icon. She first made a national name for herself as the Julia Child of vegetarian cuisine when Ten Speed Press published her first book, Moosewood Cookbook, in 1977 and Enchanted Broccoli Forest in 1982. But these days, she shuns the label. “Vegetarianism is perceived as being about restricting certain foods, and that’s not what I’m all about,” she says. “I want people to eat vegetables because they’re some of the tastiest foods in the world.”   It’s her reputation for creating mouthwatering plant-based meals that has made her the go-to chef for such healthy eating experts as Walter Willett, MD, DrPH, chair of Harvard University’s nutrition department. In 1998, Willett invited Katzen to join the Harvard Nutrition Roundtable–a think tank of sorts where researchers present their latest findings to a select group of food professionals. Back then, Willett’s team was turning up groundbreaking science on the benefits of diets containing healthy fats and whole grains, but they needed someone to take the message public. Katzen was a natural choice. “She’s not just interested in nutrition science, but highly skilled at translating research into recipes,” says Willett.   Over the past decade, their collaboration has extended beyond the Roundtable to other projects, including the book Eat, Drink, and Weigh Less. “In Mollie’s hands,” he says, “a vegetable is a starting point that turns out to be infinitely variable and interesting. The journey can be spectacular.” For Katzen, her role as the missing link between nutrition science and culinary art is a comfortable fit. “My goal is to completely erase the line in the sand between what’s healthful and what’s delicious,” she says. By following these five strategies, inspired by the recipes in Katzen’s latest book, The Vegetable Dishes I Can’t Live Without, you, too, can watch that line disappear.   Be Open Be Quick Be Creative Be Bold Be Playful

1. Be Open

One of the simplest ways to eat healthy is to, as Katzen says, flip the plate paradigm: Think of vegetables as the main attraction with protein in the supporting role. Be open to the idea that vegetables really are appealing enough to take the lead. These meaty mushrooms, for instance, are hearty enough to satisfy even a meat lover.     Time: 30 minutes Servings: 4   1 Tbsp extra virgin olive oil 4 firm portobello mushrooms (4" diameter), stems and gills removed (leave edges of caps intact) 3/4 c fat-free ricotta cheese 1/2 c shredded reduced-fat mozzarella cheese 1 lg clove garlic, minced (1 tsp) 1 med firm-ripe tomato, thinly sliced 1 Tbsp fresh thyme leaves 3 Tbsp grated Parmesan cheese  

  1. Place large ovenproof skillet over medium heat. After about a minute, add oil and swirl to coat pan. Lay mushrooms cap-side down in skillet and cook undisturbed about 10 minutes. Turn and cook on other side 10 minutes. Turn over again.  
  2. Combine ricotta, mozzarella, and garlic in small bowl. Season with freshly ground black pepper to taste.  
  3. Spoon about 3 tablespoons of the ricotta mixture into each mushroom cap (leave in pan), spreading gently into place.  
  4. Preheat broiler.  
  5. Arrange a few tomato slices on each mushroom and sprinkle evenly with thyme and Parmesan. Broil about 5 minutes or until tops turn golden brown. (Watch carefully to prevent burning.)   Nutritional Info Per Serving 156 cal, 12 g pro, 11 g carb, 2 g fiber, 7 g fat, 2.5 g sat fat, 18 mg chol, 214 mg sodium   Portobello mushrooms are one of the best sources of selenium, which may help protect against cancer. Adequate selenium is also required for DNA repair.   Be Open Be Quick Be Creative Be Bold Be Playful

2. Be Quick

Like most of us, Katzen has little time to think about dinner, so she often relies on quick-cooking techniques to coax the most flavor out of veggies in the shortest amount of time. In this recipe, for example, green beans are sautéed quickly over high heat, giving them a rich, savory flavor. This method works best when the beans are as fresh as possible–straight from the farmers’ market if you can swing it. (Bonus: The fresher the bean, the more nutrients it packs.) You can use the same cooking method with virtually any vegetable that’s cut into thin strips, so they heat through quickly. Try it with a mixture of fennel and bell peppers another time.     Time: 15 minutes Servings: 4   2 Tbsp canola or peanut oil 1 lb whole green beans, trimmed 2 lg cloves garlic, minced (1 Tbsp) 1/8-1/4 tsp red-pepper flakes  

  1. Place large, deep skillet or wok over medium heat. After about 2 minutes, add oil and swirl to coat pan.  
  2. Raise heat to high and wait about 30 seconds. Add green beans and season with salt to taste. Cook 3 minutes, shaking pan and/or using tongs to turn and move beans so they cook quickly and evenly. Carefully taste beans (may be crunchy) and cook until desired doneness.  
  3. Season with garlic and red-pepper flakes to taste. Cook 1 minute longer. Serve hot, warm, or at room temperature.   Nutritional Info Per Serving 98 cal, 2 g pro, 8 g carb, 4 g fiber, 7 g fat, 0.5 g sat fat, 0 mg chol, 7 mg sodium   Be Open Be Quick Be Creative Be Bold Be Playful

3. Be Creative

The artist in Katzen (she began her culinary career as a way to support her art studies) loves to play up the natural beauty of fresh fruits and vegetables–one reason her recipes have instant appeal to a wide audience. Think of vegetables as a palette of colors and textures that can be combined and composed artfully on the plate, such as this salad.     Time: 20 minutes Servings: 6   2 c arugula leaves 2 pkg (8 oz each) cooked, drained, peeled red or golden beets, thinly sliced 1 Tbsp roasted walnut oil 1 med avocado, halved, pitted, peeled, and thinly sliced lengthwise 1 Tbsp cider vinegar 2 med pears, thinly sliced 1 Tbsp freshly squeezed lemon juice (1/2 lemon) 1/4 c crumbled Roquefort or Gorgonzola cheese (1 oz) 1/4 c finely chopped walnuts, lightly toasted  

  1. Scatter arugula onto medium-large serving platter or on 6 small plates. Arrange beets on plate and drizzle them with oil. Arrange avocado on plate and immediately drizzle with vinegar to keep from discoloring. Sprinkle with salt to taste.  
  2. Lay pear slices on plate and sprinkle entire salad with lemon juice. Toss cheese over top and sprinkle with walnuts.   Nutritional Info Per Serving 191 cal, 4 g pro, 20 g carb, 6 g fiber, 12 g fat, 2 g sat fat, 4 mg chol, 149 mg sodium   Arugula is an excellent bone builder, supplying vitamin K, calcium, and magnesium. If you find its flavor too strong, try sweet-tasting baby arugula.   Be Open Be Quick Be Creative Be Bold Be Playful

4. Be Bold

Part of what gives veggies such versatility in Katzen’s hands is the way she uses techniques and ingredients from other cultures. If you’ve only known eggplant in eggplant Parmesan, for instance, you might not recognize it in this dish. Katzen takes advantage of the vegetable’s absorptive qualities to soak up a sauce that captures the hot, spicy, salty, and sweet flavors of Thailand. It’s literally a world away from eggplant parm.   Eggplant notoriously absorbs a lot of oil, so don’t be tempted to add more. If you need more liquid for cooking, simply splash in a bit of water.     Time: 30 minutes Servings: 4   2 Tbsp canola or peanut oil 2 lg eggplants (about 3 lb), peeled and sliced lengthwise (1/2" thick) and then crosswise into 1/2"-thick sticks 1 med red onion, sliced (1 c) 1/4 tsp salt 3 lg cloves garlic, minced (2 Tbsp) 3 serrano chile peppers, thinly sliced (use plastic gloves when handling; avoid touching eyes) 1/3 c dry sherry or 1/4 c rice wine vinegar 1/4 c water 2 Tbsp packed brown sugar 2 Tbsp reduced-sodium soy sauce 2 Tbsp freshly squeezed limejuice (1 lime) 1 c (packed) fresh mint leaves, coarsely chopped  

  1. Place large skillet or wok over medium heat. Swirl in oil to coat pan. Add eggplant, onion, and salt and cook, stirring, about 5 minutes.  
  2. Add garlic, peppers, and sherry and cook, stirring, 5 minutes longer.  
  3. Combine water, sugar, soy sauce, and limejuice in small bowl and stir until sugar dissolves. Stir into eggplant mixture. Cover, reduce heat to low, and cook, stirring frequently, 10 minutes or until eggplant has reduced in volume by about half. 4. Remove from heat and stir in mint.   Nutritional Info Per Serving 212 cal, 5 g pro, 33 g carb, 13 g fiber, 8 g fat, 0.5 g sat fat, 0 mg chol, 428 mg sodium   Be Open Be Quick Be Creative Be Bold Be Playful

5. Be playful

Katzen’s sense of humor and joy plays a huge role in her approach to food. Her book Enchanted Broccoli Forest was named after the “broccoli trees” that poked out of an herbed rice pilaf recipe. The point? Don’t be afraid to have fun with your food, as with these cucumber boats. And the next time you make a rice pilaf, go ahead, plant a few broccoli trees.     Time: 20 minutes Servings: 4   1/2 c walnut halves 1/4 c chopped fresh parsley 1/2 c crumbled feta cheese (about 2 oz) 1/4 c fat-free milk 1 sm clove garlic, minced (1/2 tsp) 1/2 tsp mild paprika 1/8 tsp ground red pepper 4 med cucumbers, peeled, halved lengthwise, and seeded  

  1. Combine walnuts and parsley in blender or food processor and pulse until powdery in texture. Add cheese, milk, garlic, paprika, and ground red pepper and puree until smooth.  
  2. Fill cucumbers with feta-walnut mixture, patting into place with fork or spoon. Slice into wedges and lightly sprinkle tops with a little extra paprika.   Nutritional Info Per Serving 164 cal, 6 g pro, 8 g carb, 3 g fiber, 12.5 g fat, 3.5 g sat fat, 17 mg chol, 222 mg sodium   Salty feta mixes nicely with the flavor of slightly bitter walnuts, a prime source of omega-3 fats, which may enhance brain function.   Recipes adapted from The Vegetable Dishes I Can’t Live Without by Mollie Katzen. Copyright 2007 by Tante Malka, Inc. Published by Hyperion. All rights reserved. Click here to buy the book!   Feast on veggies! For more delicious ways to use the season’s harvest, go to prevention.com/veggies.    Be Open Be Quick Be Creative Be Bold Be Playful   Try 7 Crisp Cucumber Recipes