10 Ways to Eat More Veggies
Many of us seem to do really well getting vegetables or fruits in our daily eating, but not necessarily both. One-half cup of cooked vegetables, or one cup of fresh vegetables or greens counts as one serving towards our goal of “five a day”. Registered dietitian at Cooper Clinic Kathy Duran-Thal shares ten helpful ways to work more veggies into your daily diet.
1. Eat twice the servings of vegetables as starches per meal. In other words, 2 cups vegetables for 1 cup of rice, pasta or potato.
2. Strive to have one colorful, veggie-packed salad each day. Suggestions: dark leafy greens (spinach, kale), mixed leaf lettuce, shredded red cabbage, broccoli slaw, carrots, bell peppers, celery, cherry tomatoes, cucumber and red onion.
3. Eat two or more meatless, vegetable-rich meals a week.
4. Keep fresh veggies handy for quick and easy snacks. Sugar snap peas, carrots, bell pepper slices and celery sticks are easy on-the-go snacks. Also carrots and celery sticks will stay fresh for several days in a container of water in the refrigerator.
5. Add fresh veggies to tuna or chicken salad. Popular ingredients include onion, celery, water chestnuts, etc. We’re talking veggies today, but apple slices or Ocean Spray Craisins (cranraisins) are also delicious.
6. Add vegetables to sandwiches. Opt for onions, bell peppers, bean sprouts, cucumber, tomato and lettuce. Build your sandwich like a local sub—shop and pile your veggies a mile high. Remember, vegetables not only add nutrients, color, flavor and volume, but they fill us up!
7. Add vegetables to your pot of beans—canned or fresh tomatoes, onion, carrots and celery.
8. Make your homemade soups and stocks chock full of your favorite vegetables. Cabbage, bok choy, spinach, carrots, onion, celery and tomatoes are great in a slow cooker.
9. Prepare a “stir-fry” and try experimenting with some new and exciting vegetables to tempt your palate while broadening your cooking horizons. We like bok choy, bean sprouts, bamboo shoots, carrots, scallions, celery, kale, water chestnuts, and various colorful peppers, including jalapenos.
10. Add some flavor pizzazz to your vegetables by sprinkling on a zesty seasoning blend or melting an ounce of grated cheese over the top. Try spritzing lemon on broccoli, glazed carrots, or baked asparagus, topping cauliflower with Gruyere cheese (1 ounce grated cheese will flavor an entire head of cauliflower), and sprinkling tarragon on squash and zucchini and thyme on baked sweet onions.
For more information about Cooper Clinic Nutrition Services or to schedule a nutrition consultation, click here or call 972.560.2655.