Wednesday, July 18, 2012

25 Ways to Eat More Vegetables

Vegetables are an essential component of your diet if you wish to achieve and maintain a healthy weight. They add lots volume and nutrients, with very few calories, a smokin’ deal!  And they’re so versatile that you’re sure to find ways to enjoy them if you set your mind to it.  Here are the first 12 of 25 ways to eat more vegetables while keeping the calorie count down.  Remember to include at least one vegetable with lunch and dinner, and experiment with preparation methods and spices. 

1.      If vegetables are not your favorite, 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, spinach tomato, cucumber, bell pepper, sprouts, and mushrooms.
3.      Top pizza with vegetables, such as those listed above.
4.      Add a bag of frozen vegetables to bagged frozen dinner meals (such as Lean Cuisine) – there’s enough sauce, and it typically 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 cole slaw using bagged cole slaw mix (adding fruit for variety), and use low fat or fat free mayo mixed with a cole slaw seasoning packet.
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.

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