10 tips Nutrition Education Series add more vegetables to your day 10 tips to help you eat more vegetables It s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think. 1 discover fast ways to cook Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish. 2 be ahead of the game Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap. 3 choose vegetables rich in color Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too. 4 check the freezer aisle Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish. 5kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as reduced sodium, low sodium, or no salt added. stock up on veggies Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, Tomatoes Low Sodium 6 make your garden salad glow with color Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too. 7 8 9 sip on some vegetable soup Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups. while you re out If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish. savor the flavor of seasonal vegetables Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer s market. 10 how to fix it online. try something new You never know what you may like. Choose a new vegetable add it to your recipe or look up Stacey Faith, MS Extension Educator Health & Human Sciences United States Department of Agriculture Center for Nutrition Policy and Promotion Go to www.choosemyplate.gov for more information. DG TipSheet No. 2 June 2011 USDA is an equal opportunity provider and employer.
Arugula Summer Salad Recipe TOTAL TIME: Prep/Total Time: 15 min. YIELD:6 servings Ingredients 4 cups fresh arugula or baby spinach 1 large sweet onion, thinly sliced 2 medium tomatoes, cut into wedges DRESSING: 2 tablespoons olive oil 1 tablespoon lemon juice 1 tablespoon red wine vinegar pepper to taste Directions 1. In a salad bowl, combine the arugula, onion and tomatoes. In a small bowl, whisk the dressing ingredients; drizzle over salad and gently toss to coat. Yield: 6 servings. Recipe Courtesy of Taste of Home
Grape Salad with Honey Poppy Seed Dressing TOTAL TIME: 5 minutes SERVES: 2 YOU'LL NEED: 4 cups baby spinach 1 cup grapes, halved 2 celery stalks, chopped 1/4 cup slivered almonds 1/4 cup blue cheese, crumbled 1/2 small red onion, sliced thin For the dressing: ¼ cup olive oil 1 tablespoon white balsamic vinegar 2 teaspoons of honey ¼ teaspoons of poppy seeds Mix all dressing ingredients in a bowl. Set in the fridge to chill. Recipe courtesy of droolworthy.com
Mixed Greens Salad with Avocado and Blueberries Serves: 8 2 to 3 ounces mixed baby greens 2 good handfuls baby spinach or baby arugula 1 cup fresh blueberries 1 medium red bell pepper, cut into short, narrow strips 1 medium yellow bell pepper, cut into short, narrow strips 1/3 cup chopped and lightly toasted walnuts 2 medium firm, ripe avocados, peeled and diced 2 tablespoons olive oil, or as desired 2 tablespoons lemon juice, or more, to taste Combine all the ingredients in a serving bowl and toss together. Cover and set aside until ready to serve, or serve at once. Recipe adapted from vegkitchen.com
Pink Beans with Spring Greens Serves: 4 1 1/2 tablespoons extra-virgin olive oil 3 to 4 cloves garlic, minced 3 scallions, sliced, or a good-sized bunch garlic chives, minced 3 to 3 1/2 cups cooked or two 15- to 16-ounce cans pink beans, drained and rinsed 1 teaspoon good-quality chili powder 10 to 12 ounces small-leafed spring greens (try a combination of baby spinach with a smaller amount of baby arugula, watercress, or tatsoi) ¼ teaspoon salt ¼ teaspoon pepper Heat the oil in a large skillet. Add the garlic and sauté over low heat until it just begins to turn golden. Add the scallions and sauté just until they soften a bit. Stir in the beans, chili powder, and about 1/4 cup of water. Bring to a simmer, then mash just enough of the beans with the back of a wooden spoon to create a thick, saucy base. Cook over very low heat, covered, while preparing the greens. Wash the greens and remove longer stems. Steam very briefly with only the water clinging to the leaves in a large, tightly covered soup pot until just wilted, not more than a minute or two. Remove from the heat and stir into the beans. Season with salt and pepper and serve. Note: Try using a combination of spinach with a smaller amount of arugula, watercress, or any leafy Asian green. Recipe courtesy of vegkitchen.com
Taco Salad for two 4 cups lettuce, chopped 1 can black beans drained and rinsed 2 small tomatoes, chopped ½ cup corn, canned or fresh 2-3 scallions, finely chopped 1 cup tortilla chips, roughly crushed Low fat sharp cheddar or queso fresco, for sprinkling dressing ¼ cup nonfat yogurt juice of one lime ¼ tsp pepper additions cucumber jalapeño bell peppers grated carrots salsa (see accompanying recipe) Mix up the dressing and taste it. Adjust the pepper, and lime to your liking. Mix the other ingredients in a large bowl. Pour the dressing over just before serving and toss to coat the salad evenly. Eat immediately, maybe with a few extra tortilla chips on the side Recipe courtesy of Good and Cheap by Leanne Brown