Eat More Vegetables? Yes, You Can!

We all know that vegetables are good for us and most of us would admit that we should be eating more of them. Vegetables are packed with vitamins, minerals and fiber, and are low in sugar, sodium and saturated fat. The Centers for Disease Control and Prevention (CDC) recommends 2.5-4 cups of vegetables a day for adults, depending on your age and activity level.¹ How can we expand our diet to incorporate more vegetables every day? An easy way to start is by simply enhancing those foods you already eat. Come up with creative ways to incorporate a variety of vegetables into your favorite meals and snacks. Every little bit helps. Or, venture outside your comfort-foods and expand your palette to experience the bounty of flavor that vegetables have to offer. You could start with trying one new recipe a week – make it your Meatless Monday adventure! Below are some ideas to get your creative veggie-juices going, plus a handy guide to building delicious salads.

Three Easy, Veggieful Meal Ideas

The Veggies-in-Disguise Smoothie: Most of us stick to the basics of fruit and yogurt when it comes to building a smoothie, but did you know that you can add a variety of vegetables and hardly alter the sweet fruity taste you love? Spinach, kale, cucumber and avocado are great additions. Begin with a basic fruit smoothie and experiment with adding small quantities of one or more of the above veggies. The Pizza Palette: An empty pizza crust is the perfect canvas on which to express your veggie-visions! First, blend greens, herbs, or shredded carrots into the marinara sauce for a hidden nutritional boost (every little bit counts, remember). Traditional veggie pizza toppings, such as mushrooms, bell peppers, tomatoes and zucchini, are always a good choice. However, you might try experimenting with more daring varieties such as broccoli, asparagus, artichoke hearts, corn, sundried tomatoes or eggplant. Go light on the cheese to reduce your saturated fat. Get the kids involved by challenging them to make the pizza as colorful as possible (Don’t forget the pineapple!). Careful though – if your toppings are too thick, you may end up with a soggy pizza. The Free Rein Wrap: Like pizza crusts, tortillas present limitless possibilities for a person looking to increase his or her vegetable intake. A food processor is a great asset when creating a wrap. Simply take whatever vegetables you have in your fridge at the time (think cucumbers, carrots, beets, celery, root vegetables, and greens), grate, chop, or slice them, and use them as a nutritious base for your wrap. Add a protein such as garbanzo beans, kidney beans or tofu and top it all off with a yummy (but light) sauce. Try your favorite vinaigrette or drizzle with extra virgin olive oil, lemon juice, and a sprinkle of pink salt.

Simple Everyday Tips

A food processor is an invaluable tool for someone looking for creative ways to increase their vegetable intake. Use it to swiftly shred carrots, beets, parsnips, and jicama, or to slice cucumbers, celery, bell peppers and mushrooms. Plus, use it to blend up your delicious vegetable-based dips and sauces. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots or whole peas to lasagna, pasta sauce and rice dishes. Mashed potatoes are an easy comfort food. Up their nutritional goodness by mixing in an equal part steamed and mashed cauliflower (great for picky children -- they’ll never know). Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites include red, green or yellow bell peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes. Eat plain or dip in hummus or a light yogurt-dill sauce. When making guacamole, blend in chopped spinach or collard greens. Mix in chopped cucumber and tomato. Use it for dipping carrots, celery, jicama, bell peppers, or kale chips. A baked potato is the perfect carrier for a bounty of veggies: Keep it traditional with lightly steamed broccoli and peas, or spice it up with a variety of grilled veggies; think eggplant, asparagus, Brussels sprouts, bell peppers and zucchini. Yum! For an even healthier boost, you can try substituting sweet potatoes for white potatoes. Soups are a simple and crowd-pleasing way to get your vegetables. Follow a basic minestrone or vegetable soup recipe but embellish the vegetables as much as you like. Also, avoid overcooking soup veggies in order to preserve more of the nutrients. While we should strive to make fresh vegetables the bulk of our intake, be sure to keep frozen or canned varieties on hand for a quick soup, stir-fry, or side dish.

Guide to Sensational Salads

Finally, here is a look at how to get the most from your salads. A salad can be so much more than a side of iceberg lettuce and a slice of tomato, drowned in ranch dressing. Use this handy guide, inspired by the Academy of Nutrition and Dietetics (formerly American Dietetic Association)², to come up with endless combinations of incredibly nutritious and delightful salads everyone will love!