Wednesday, July 25, 2012

More Ways to Eat More Vegetables

How did your vegetable eating go last week?  Do you know what the most frequently eaten vegetable in America is?  Potatoes.  Do you know how they’re most often consumed?  You got it - French fries.

We can do better than that!  In case you need more ideas, here are 13 more ways to enjoy vegetables each day, with some tips to keep the calorie count down.

  1. Stir fry any combination of veggies (using Pam or a little olive oil), seasoning with garlic, ginger, soy sauce, curry, etc.
  2. Steam veggies (such as broccoli, cauliflower, carrots, string beans) on stove or in microwave; lightly season or spray with liquid margarine.
  3. Turn a baked potato into a meal by topping with broccoli, mushrooms, tomatoes, low fat chili etc. and low fat cheese or fat free sour cream.
  4. Microwave sliced zucchini and canned tomatoes (add a can of sauce if preferred) with Italian seasoning and garlic powder; top with shredded low fat mozzarella.
  5. Broil tomato halves seasoned with Italian seasoning and parmesan cheese.
  6. Use low fat salad dressing, mustard, tomato sauce, salsa, and other “disguises” to eat more vegetables and learn to like them.
  7. When dining out ask to substitute salad or steamed veggies for fries or sliced tomatoes for hash browns.
  8. For variety, choose broth-based vegetables soups instead of salad as an appetizer.
  9. When attending a lunch or dinner meeting, ask the server if there is a vegetarian choice – it’s usually delicious!
  10. As an alternative to chips, cut celery and carrots into bite-sized pieces and add red grapes for a colorful, satisfying combination that travels well.
  11. Heat a can of stewed tomatoes.  Add seasoning if desired, and eat as a chunky tomato soup.
  12. Swap your usual drink for a Bloody Mary.
  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 since your last attempt.
Finally, for an easy way to eat nine servings a day, check out my SonoranLiving appearance.

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