A healthy diet is one that contains daily servings of 3-5 servings of vegetables, unfortunately many people are not getting this adequate nutrition!

And its a huge shame because studies show eating these foods lowers risks of diabetes, obesity, heart disease, cancer and the list goes on!  Many are not properly informed or are eating the more starchy veggies--ie potatoes or they just plain don't like them!

Why? They are most likely cooking them wrong or not sure how to make them! So here are some ideas for eating more veggies in the name of National Nutrition Month AND a HEALTHY LIFESTYLE!


1) Soup! Such a great way to enjoy--> grab the food processor and puree' the ones you don't enjoy the texture (think cauliflower). Or you can add them to the crock pot with some fat free low sodium broth and through in some protein or starch if you would like!) Examples:like onions, leeks, shallots, or garlic, for extra flavor, or throw in a little nonfat Parmesan cheese.

2) add spices-Why not experiment with herbs and spices to give some of the blander veggies a flavor boost, or to help out veggies that have too strong a flavor? Try: Mix and match spices, herbs, and condiments like basil, cayenne pepper, chili powder, cilantro, cumin, dill, garlic, ginger, horseradish, mustard, oregano, rosemary, soy sauce, and more to add flavor without significantly adding calories.

3) cook them the right way-Some veggies are more bitter and can be causing you to dislike but there is a light at the end of the tunnel! Cut off the stems (usually the least amount of nutrients anyways!) sautee' instead of boiling or soaking, in some extra virgin olive oil (great source of healthy fat)! Boiling makes this icky bitter taste MORE PROMINENT and it takes away a bunch of nutrients! Or you can sautee' in broth as well!

4) add some sauce-I know the first thing you are thinking after that is woah- brakes! Aren't sauces too high in fat and calories? Yes of course...the WRONG SAUCES! Here are some healthy ones: Fat free Greek yogurt, mustards, low sodium/sugar barbecue and ketchup, low sodium soy sauce, lemon juice etc etc!

5) sneak them into your meals!- still having trouble? Sneak them into your sauces, salads, etc. Cut them up very tiny- into your hamburger meat, salads, soups, pasta sauces, and you won't even taste them with all the health of eating some veggies!
 





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