A Tasty Way to Eat Your Veggies

Written by Jordan Zelenky
Part of National Nutrition Month 2014

How many times have you been told to eat two or three servings of vegetables every day?  If you’re anything like me, you probably hear that message all the time. Unfortunately, most people just don’t like the taste of those green, leafy veggies.

Image by Jordan Zelenky

What’s so special about greens? Take spinach, for example, which is an excellent source of Vitamins K and A, and is very low in fat (Palmer, 2009). All of those benefits are great, but because spinach has such a bland taste, it is often excluded from my meals. I knew I had to start eating spinach because relying on broccoli and carrots to get enough veggies doesn’t provide enough variety, so I thought about adding spinach to smoothies.

Image by Jordan Zelenky

Smoothies are so versatile, which makes them an easy way to add new foods to your diet if you’re unsure about a new food’s texture. The thought of an overwhelming spinach taste in my smoothie made me nervous at first, but after my first try combining the ingredients the flavors were nothing but strawberries, bananas, and soy milk! The spinach blended into the flavors of the fruits perfectly, and I was left with my normal smoothie, just a little more green in color.

To make my smoothie, use 2 large strawberries, ½ ripe banana, a couple of ice cubes, ½ cup of soy milk, and a ¼ cup of spinach. Next, cut up the strawberries and banana, then combined all of the ingredients into the blender. Pulse the blender for 30 seconds, but you can adjust that time depending on the thickness you prefer. Try to come up with your own combination of flavors and veggies! I’d love to hear new ideas to mix up my routine ingredients.

References

Palmer, S. (2009). Spinach Flexes Its Mighty Nutrition Muscle. Environmental Nutrition, 32(3), 8-8. 

Like this post?  Read more Enjoy the Taste of Eating Right posts!

Season of Squash

Written by Rachel O'Connor
Part of National Nutrition Month 2014

Image by Rachel O'Connore

It is March, still chilly, and hard to imagine any vegetable could be in season. On the contrary -- many are! One of the best vegetables to purchase during the winter/early spring is squash. It is very low in saturated fat, cholesterol, and sodium and a good source of vitamins E, A, and C, as well as calcium and manganese (Squash Intimidation 2013). Butternut, acorn, and spaghetti are the most common types available during the colder months. Butternut squash is an ideal choice if looking to incorporate in a vast variety of recipes. Anything from soup to pasta to casseroles can integrate this versatile vegetable. What are some of your favorite recipes for squash or other in-season vegetables? Enlighten us!

 It may be intimidating if you have never cooked it, but there are some very simple methods. After peeling and cutting in half, the seeds need to be scooped out. Then you can roast it in the oven or zap it in the microwave for a quick dish; time will be dependent on size of squash.

A recipe that is not only simple, but also nutritious and delicious is spice-roasted butternut squash and onions. The only ingredients are a large, cut and peeled squash, a red onion, olive oil, garam masala (a great Indian spice, combining sweet with a mild kick, found in most grocery stores), salt, black pepper, and cilantro (though I usually forego the cilantro out of personal preference). Olive oil is a great choice when cooking vegetables in a light way because it is a monounsaturated fat that may help lower the risk of heart disease and also gives vegetables a nice flavor.

Chop, season, and roast for 25 minutes at 400°, and voila! An easy side dish everyone will enjoy.

 The recipe:

	1 spray(s) cooking spray
	2 1/4 pound(s) uncooked butternut squash, fresh, peeled, cut into 1-inch chunks
	1 medium uncooked red onion(s), halved and thinly sliced
	1 Tbsp olive oil
	1 tsp garam masala
	1/2 tsp kosher salt
	1/8 tsp black pepper, freshly ground, or to taste
	3 Tbsp cilantro, fresh, chopped

                     

References

Squash intimidation.  In eatright.org. (2013).  Retrieved from http://www.eatright.org/Public/content.aspx?id=6442478245   

Like this post?  Read more Enjoy the Taste of Eating Right posts!

Get Creative with Your Vegetables

Written by Kristen DeAngelis
Part of National Nutrition Month 2012

Sometimes it can be a challenge to introduce new veggies to your plate. It takes consistency, variety, cooking methods and patience. Did you know it takes 15 times to try something new before your tongue decides if it likes it or not? While adding new ingredients to your plate here are some helpful ways to get the extra nutrition from vegetables through foods you already love:

-          Pasta Sauce – shred carrots, zucchini, red pepper, mushrooms and add to your average tomato sauce to serve over pasta

- Lasagna – spinach, broccoli, bell peppers, zucchini, carrots

- Chili and meat loaf (chop/dice peppers, onion, carrot, cabbage)

- Hamburger: Puree cooked squash and carrots or finely chop mushrooms/peppers/onion to add small amounts to ground beef/turkey

- Stir-Fry – add as many vegetables to chicken/beef/seafood

- Muffins/quick breads (grated carrots, zucchini, mashed squash, sweet potatoes)

- Soup - sneak leftover vegetables into your favorite soup (mushroom, celery, peppers, onions, etc.)

- Burrito/Fajitas - Use wraps to hide all that is inside - mash up beans to spread with sautéed vegetables and cheese. Heat for a disguised “fast-food burrito”

- Frittata/Omelet – spinach, tomato, onion, mushroom, olives,

- Melt cheese on top of vegetables before serving

o Broccoli and cheese

o Homemade vegetable pizza

- Dips – use celery/carrots/pepper slices to dip into

- Salsa – add extra bell peppers/onions to use for spicing up any combination of foods

Remember, not all vegetables have to be served bland and alone … spice them up with new spices, marinades, and by throwing into any combination of foods! As always though, beware of trapping your veggies with too much fatty dressings, cheese, or extra grease from the foods you prepare. You will be surprised where you can hide and get in your extra serving of veggies!

References

Asparagus tips. (2010). [Web Photo]. Retrieved from http://www.freedigitalphotos.net/images/Vegetables_g63-

Chopped tomatoes. (2010). [Web Photo]. Retrieved from http://www.freedigitalphotos.net/images/Vegetables_g63-Chopped_Tomatoes_p20092.html 


Like this post?  Read more Get Your Plate in Shape posts!