Winter vegetables keep our meals on healthy course

The new century looks so bright, shiny and new: a blank slate, and a time to introduce newer, healthier habits, such as more vegetables in our diet.

You can't consider the option of vegetables without considering time and availability. Even though they are available in markets, this is not the best time of year for gorgeous ripe tomatoes or the best asparagus (two of my very favorites).

So let's go with what we can almost always get our hands on — broccoli, cauliflower and spinach in those ready-to-use packages, already washed and convenient after a day at the office. After all, in some places it's the dead of winter.

All three recipes that follow use olive oil. Remember that you do need fat in your diet if you want, among other things, silky hair and skin. But keep in mind that olive oil is still fat, and the calories are the same as butter, margarine or vegetable oil. Still, it is the best choice.

Both broccoli recipes call for steaming. There's a little more olive oil in the Mediterranean-inspired spinach dish, but remember it's designed to serve 6 people.

Broccoli and Cauliflower with Vinaigrette

Vinaigrette:

• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon Dijon-style mustard
• 1 teaspoon Worcestershire sauce
• Salt and pepper to taste
• 1 head cauliflower, cut into florets
• 1 head broccoli, cut into florets

In a bowl, whisk the olive oil, vinegar, mustard and Worcestershire sauce to make a vinaigrette. Season with salt and pepper and set aside.

In a vegetable steamer, or a colander over boiling water, place the cauliflower and broccoli, and steam for 5 to 7 minutes. Remove the vegetables from steamer and place in a bowl. Drizzle vinaigrette over the top and toss.

Serves 6.

Lemony Steamed Broccoli

• 1 teaspoon olive oil
• 2 large minced shallots
• 1 bunch (about 1 1/2 pounds) broccoli, cut into florets
• 1/2 teaspoon grated lemon zest
• 2 tablespoons fresh lemon juice
• Salt and pepper to taste

In a nonstick skillet, heat the olive oil and saute the shallots over medium-high heat until soft, about 1 minute. Add the broccoli and 1/2 cup of water and lemon zest. Cover and reduce to simmer. Shake the pan occasionally and cook until the broccoli is tender, about 3 minutes. Add the lemon juice and season with salt and pepper. Serves 4.

Fresh Spinach with Olives, Raisins and Pine Nuts

• 3 1-ounce packages of fresh spinach (or 4 large bunches, cleaned)
• 1/4 cup olive oil
• 4 cloves chopped garlic
• 1/3 cup pitted, chopped Kalamata olives
• 1/3 cup golden raisins
• 1/4 cup toasted pine nuts
• 1 1/2 tablespoons balsamic vinegar

Line a colander with a kitchen towel and place over a large bowl. In a heavy pan with deep sides, over high heat, wilt the spinach in three batches. Cook each batch for about 3 minutes and then transfer to the colander. Let the wilted spinach cool. Then gather the kitchen towel and squeeze the moisture out of the spinach.

In a large skillet, heat the olive oil and add the garlic, olives and raisins. Saute until the garlic begins to brown, about 3 minutes. Add the spinach and pine nuts and toss until heated. Add the vinegar and toss. Season with salt and pepper. Serves 6.