Thursday, August 5, 2010

Yes You Can Eat More Vegetables

Here are 13 ways to begin working toward that three to five servings of vegetables health experts recommend we eat each day:

1. Start with what you know you like – most people like corn, lettuce, and tomato sauce – and build from there.

2. Add vegetables to your sandwiches – lettuce, tomato, cucumber, pepper, sprouts, mushrooms.

3. Top pizza with vegetables.

4. Add a bag of frozen vegetable when making frozen bag meals (such as Lean Cuisine) – there’s enough sauce, and it serves four.

5. Make vegetable fajitas using red, green, and yellow peppers, onion, zucchini, etc. and fajita seasoning.
6. Make omelets with egg substitute or egg whites, adding your favorite vegetables.

7. Try tomato sauce in your omelets (trust me on this; it’s my favorite!)

8. Add tomatoes, shredded carrots or zucchini, and/or mushrooms to your spaghetti sauce.

9. Make crockpot ratatouille (a vegetable stew consisting of eggplant, zucchini, onion, garlic, tomato (fresh or canned), bell pepper, Italian seasoning); freeze and have on hand.

10. Make a low fat or fat free cole slaw using bagged cole slaw mix (without dressing), adding fruit and/or nuts for variety. Use low fat or fat free mayonnaise in your favorite cole slaw dressing recipe.

11. Grill veggies (onion, peppers, portabella mushrooms, zucchini, etc.) for sandwiches or as a side dish; brush with FF Italian dressing or a mix of olive oil and flavored vinegar.

12. Grill skewers with onion, mushrooms, zucchini, cherry tomatoes, peppers, pineapple, and chicken or lean pork, if desired.

13. Don’t assume you don’t like unfamiliar vegetables – try them! Remember that our tastes change over time, so try them again if it’s been more than a year.

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